Fitness Rx for Men - November 2014 - Himmapan

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www.fitnessrxformen.com 8 FITNESSRx for MEN NOVEMBER 2014

● BY STEVE BLECHMAN, EDITOR-IN-CHIEF

FOR MEN

YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODYFITNESSRx TM

PublishersSteve & Elyse Blechman

Editor-In-ChiefSteve Blechman

Online Editor-in-ChiefJoe Pietaro

Creative DirectorAlan Ditt rich, Jr.

Digital Creative Director/Design ConsultantChris Hobrecker

Managing EditorLisa Steuer

Associate EditorAlan Golnick

Associate Art DirectorStephen Kolbasuk

Contributing EditorsDan Gwartney, MDThomas Fahey, EdD

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

Contributing IllustratorWilliam P. Hamilton, CMI

Chief PhotographerGregory James

Media ProducerJessica Colley

Advertising DirectorAngela Theresa Frizalone

(239) 495-6899

Director of New Business DevelopmentTodd Hughes416-346-3456

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FitRxInsideEDGE

FITNESS RX for Men (ISSN 1543-8406)is published six times a year by Advanced Research Media, 21 Bennett s Road, Suite 101, Setauket, New York, 11733. Copyright ©2008 by Advanced Research Media. All rights reserved. Copyright under the Universal Copyright Convention and the International Copyright Convention. Copyright reserved under the Pan Am Copyright. Rate: $20.95 per year (USA); $38.95 per two years (USA); foreign: $28.99 per year. Nothing appearing in FITNESS RX may be reprinted, either wholly or in part, without the writt en consent of the publisher. Send editorial submissions to: FITNESS RX, 21 Bennett s Road, Suite 101, Setauket, New York, 11733. Stamped, self-addressed envelope must accompany all submissions, and no responsibility can be assumed for unsolicited submissions. All lett ers, photos, manuscripts, etc. sent to FITNESS RX will be considered as intended for publication, and FITNESS RX reserves the right to edit and/or comment. Periodical postage paid at Setauket P.O., Setauket, NY 11733 and at Glasgow, KY 42141. Postmaster: Send address changes to FITNESS RX 21 Bennett s Rd., Suite 101 Setauket, NY 11733. Advertising Offi ce Phone: (800) 653-1151. PRINTED IN USA

MUSCLEUP

Training with real intensity, day in and day out, takes dedication, sacrifice and mental stamina. It’s about pushing through those last few reps, even when your mind is telling you to stop, because in the end you know it will be worth it. It isn’t easy, but that’s why so few people actually achieve a ripped and lean muscular physique. This month, FitnessRx for Men is filled with scientifically based, hardcore and explosive training techniques to get you ripped and lean while building muscle. This is a whole new level of extreme training that isn’t for the faint of heart— it’s for those who are willing to put in the effort that it takes to see real results. When it comes to achieving fitness goals, our cover model Greg Plitt is the go-to guy for advice. One of the world’s most popular fitness models, Greg has appeared on TV in Bravo’s “Work Out” and on more than 100 fitness magazines in the last few years. In “Explosive Total Body, Fat-Burning Workout” by Joe Pietaro on page 36, Greg takes us through a truly hardcore workout like you’ve never seen before. The intense workout boosts power, strength and endurance, and combines what a conventional bodybuilder, powerlifter or marathon runner might be doing. With chains, tires and more, this extreme program is perfect if you’ve hit a plateau and need a change of pace in your routine. “It will shock your body and get you outside in the fresh air and sunshine for a change so that when you get back to your gym, you’ll also get the benefits of muscle confusion,” said Greg. So, are you up for the challenge? According to the latest cutting-edge research on ultimate fat loss, the best and most effective program involves both high-intensity interval training and longer endurance training. In “Combine Fast and Slow Cardio For Maximum Fat Loss and Fitness” on page 58, Thomas Fahey, Ed.D breaks down the science behind a program that will result in a ripped and lean physique in the fastest time. Train intensely— combining interval training, high-speed weight training and cardio— and you will lose body fat while increasing muscle.

Research shows that creating muscle tension at high speeds is one of the best ways to increase muscle. In “Muscle Pump: Explosive High-speed Training for Bigger, Stronger Arms and Chest” on page 50 by Thomas Fahey, Ed.D, find out how to take your fitness to the next level with explosive training. This revolutionary method is the best one for building muscle effectively and rapidly, increasing fat loss and creating long-term changes in muscles. By turning on biochemical pathways that trigger muscle hypertrophy and mobilize fat-burning hormones, explosive training will help you achieve that lean, athletic look. The training program for arms and chest utilizes cutting-edge science for ultimate results. Diet is an essential component of a muscle-building program that is sometimes neglected— and it’s for this reason that many guys have trouble seeing results no matter how hard they train. In “Muscle Up: Eat to Grow” on page 62, Victor Prisk, M.D. take a scientific approach to building muscle through the foods you consume. When it comes down to it, how much and what you should be eating varies from person to person, but with Dr. Prisk’s guidelines, you’ll learn how to figure it all out in order to finally make the gains you’ve been striving for. The rest of the issue is packed with the latest scientifically backed research to help you get ripped, build solid muscle and improve performance— so check out our workouts, advice and tips, and get to work! And for more, don’t forget to check out our website, www.fitnessrxformen.com.

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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. Call 1.800.477.4462 or visit GNC.com for the store nearest you.

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BEST LIFTSThanks for the science

on bigger arms [“12 Best Lifts for Bigger, Stronger Arms,” September 2014]. Everything was explained in a way that was easy to understand and implement into my own training. I’d done some of the moves before, of course, but never was aware of why and how they worked exactly. Thanks for the workout and informative informa-tion.

Derek WillingerEmail

FitRxMAILRoom NOVEMBER 2014

HELL WEEKAny time you see a Joe Donnelly photo shoot, you

know it’s going to be a hardcore workout. His “Hell Week” workouts really did take things to a new level [“Hell Week with Mr. Intensity Joe Donnelly,” September 2014]. I have only been able to get through a couple of these but my goal is to be able to complete them all. These workouts are giving me something to work towards and while some people may be frustrated by such a challenge, I welcome it! I’m more motivated when I have goals or something that I want to accomplish. Thanks, Joe!

Brian CoolidgeEmail

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

CROSSFIT REVOLUTIONI was really happy to see the new CrossFit column in the

September issue, and it was a really great topic for the first arti-cle [“Choosing a CrossFit Box,” CrossFit Revolution, September 2014]. I have tried CrossFit a few times at a few different boxes, but now, as J.C. pointed out in her article, they are popping up everywhere. I’ve been considering joining for some time but have been confused about which one to go to. J.C.’s tips make sense and are extremely helpful. I’m really looking forward to seeing what she has to say in future issues.

Anthony Galliano Email

RIPPED TO SHREDSI’m a fan of the workout with Sadik Hadzovic that was

featured in September [“Get Ripped to Shreds: The Ultimate V-Taper Workout with IFBB Men’s Physique Pro Sadik Hadzovic,” September 2014]. A really great and tough workout that makes you feel like you worked hard— exactly what I needed. Thanks very much.

Allan Graves

THANK YOU, FITNESSRXMy name is Joshua Conner. I am a 19-year-old, Chicago,

Illinois native, living on the south side. My ultimate career goal is to be like you editors at FitnessRx for Men magazine. You are my icons.

To begin, I would like to express my gratitude to you and the staff of FitnessRx for Men who make the publication possible. I am a men’s magazine fanatic and enjoyed your features on:

10 FITNESSRx for MEN NOVEMBER 2014

Max Martini [“Fifty Shades of Fitness,” May 2014] and James Maslow [“Rockin’ Abs,” July 2014].

Thanks for making the faces of fitness: healthy, contem-porary and sexy.

Joshua ConnerEmail

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VOL. 12 | NUMBER 6 | NOV. 2014

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

FEATURES

58 COMBINE FAST AND SLOW CARDIO

For Maximum Fat Loss and FitnessBy Thomas Fahey, Ed.D.

50 MUSCLE PUMPExplosive High-speed Training for Bigger,

Stronger Arms and ChestBy Thomas Fahey, Ed.D.

36 EXPLOSIVE TOTAL BODY, FAT-BURNING WORKOUT

WITH GREG PLITTBy Joe Pietaro

62 MUSCLE UP: EAT TO GROW

A Scientifi c ApproachBy Victor R. Prisk, M.D.

UP

12 FITNESSRx for MEN NOVEMBER 2014 wwwwwwwwww.w fitness

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FOR THE PERFECTVVVOOL.. 112 || NUUUUMBER 6

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

FEATUR

58 CCCOMMMMBINE FASSLLOOOWO CARD

ForrForF MaMaMaaxximmuuuum u Fat Loss BBy BB Thhoohh mas Fahey

50 MMMMMMMUSCLE PExpExpExxpxpxplloloslo iveveveve Highhh-hhhh speed Tra

Stttrtt onggggeer Arms anBBBBy ThhhoTh mas Fahey

36 EXPLOSIVE TOTAL BODY, FAT-BURNING WORKOUT

WITH GREG PLITTBy Joe Pietaro

62 MUSCLE EAT TO GRO

A Scientifi c AppBy Victor R. Prisk,

62 MUSCLE


68 MUSCLE FORM+FUNCTION

Jack Up Your Power and Strength with Snatch Squats

By Stephen E. Alway, Ph.D., F.A.C.S.M. Illustrations by William P. Hamilton, CMI

70 FAT ATTACK Burn Fat While You Sleep With

Thermo Heat Nightt ime By Michael J. Rudolph, Ph.D.

74 CARDIO BURN Running Into the Wild By Lisa Steuer

78 CROSSFIT REVOLUTION By J.C. Herz

80 FIT TRENDS Obstacle-sty le Gyms

and Courses Lisa Steuer

82 OBSTACLE RACING Q+A By Joe De Sena

84 SUPPLEMENT EDGE AML Nitric Oxide: Eff ects on

Exercise Performance and Training Adaptations

By Michael J. Rudolph, Ph.D.

NOVEMBER 2014 FITNESSRx for MEN 13

16 TRAINING 20 FAT LOSS 24 HEALTH26 NUTRITION28 SUPPLEMENTS 32 SEX

8 PUBLISHER’S LETTER By Steve Blechman

10 MAIL ROOM Keep Those Lett ers Coming

93 ON THE SHELF By Angela Theresa Frizalone

IN THIS ISSUE WARM UPCUTTING-EDGERESEARCHBy Steve Blechman andThomas Fahey, Ed.D.

COOL DOWN86 MEN’S HEALTH The Eff ects of Cycling on

Erectile Dysfunction, Male Fertility and Prostate Cancer

By Alan Golnick

88 ULTIMATE IN NUTRITION

Beta-Alanine Update By Victor R. Prisk, M.D.

94 TRAIN WITH THE PRES

By Cory Gregory


ON THE COVER:GREG PLITTBY PER BERNAL

36EXPLOSIVE

TOTAL BODY, FAT-BURNING

WORKOUTWITH GREG PLITT

MUSCLE PUMP

50

62

58COMBINE FAST AND

SLOW CARDIO

MUSCLE UP: EAT TO GROW

78 CROSSFIT

STRENGTH LOSS AFTER ENDURANCE EXERCISE

SSSTRREENNGGGTTTHH LLOOOSSSSSS

CREATINEPREVENTS

SEE PAGE 31

www.fitnessrxformen.com NOVEMBER 2014 FITNESSRx for MEN 15

16-18TRAINING

>CHAIN TRAINING PROMOTES STRENGTH; INTENSE EXERCISE

PRODUCES THE MOST BENEFITS<

20-22FAT LOSS

>HIGH-PROTEIN DIETS PROMOTE WEIGHT LOSS; DO MEN LOSE BODY FAT

MORE EASILY THAN WOMEN?<

24-25HEALTH

>EXERCISE PREVENTS CHRONIC LOW-GRADE INFLAMMATION; LOW

TESTOSTERONE LINKED TO METABOLIC SYNDROME<

26-27NUTRITION

>NUTS PROMOTE CARDIOVASCULAR HEALTH; SUPPLEMENT USERS EAT

HEALTHIER DIETS<

28-31SUPPLEMENTS

>BETA-ALANINE IMPROVES ENDURANCE DURING INTENSE CYCLING; CREATINE

PREVENTS STRENGTH LOSS AFTER ENDURANCE EXERCISE<

32-34SEX

>MOST MEN WITH ED FAIL TO GET TREATMENT; BOTOX IMPROVES

PREMATURE EJACULATION<

IN THIS SECTION

WARM UPFitRx

● THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS

● BY STEVE BLECHMAN AND THOMAS FAHEY, EdD

FitRxWarmUP ● TRAINING CUTTING-EDGE RESEARCH


CARDIO AND WEIGHT

TRAINING IMPROVES

BLOOD FATS

24-HOUR ENERGY EXPENDITURE SIMILAR IN HIIT AND TRADITIONAL ENDURANCE EXERCISE

METABOLIC DIFFERENCES IN CONTINUOUS VERSUS INTERVAL

AEROBIC TRAININGHigh-intensity interval training (HIIT) involves a series of short,

intense exercise bouts interrupted by short rest intervals, while tra-ditional or continuous training involves exercising at a set distance or time at a steady pace. HIIT increases maximal oxygen consump-tion, endurance, glycogen storage and mitochondrial adaptations in only a fraction of the time that it takes with traditional endurance training. Researchers from New Zealand found that well-trained cyclists achieved an oxygen uptake of 72 milliliters per kilogram of bodyweight per minute (ml/kg/min) during HIIT, but only 48.5 ml/kg/min during continuous training. Carbohydrate use, blood lactate con-centrations, adrenaline, cortisol and interleukin-6 were higher during HIIT than continuous exercise. HIIT causes greater metabolic disturbances than continuous exercise, which might account for the rapid changes in fi tness during HIIT. However, these metabolic disturbances might make this type of exercise more dan-gerous and uncomfortable. (American Journal of Physiology Endocrinology metabolism, published online August 5, 2014)

High-intensity interval training (HIIT) involves repeated short-term maximal bouts of exercise interrupted by rest intervals. Many recent studies have shown that performing HIIT only 10 to 15 minutes per week produces similar changes in body composition as traditional endurance training involving 40- to 60-minute workouts. Lauren Skelly from McMaster University in Canada, and colleagues, found that a single HIIT workout burned a similar amount of calories as a workout involving 50 minutes of cycling at 70 percent of maximum heart rate. The results of this study explain the similar changes in body composition that occur in response to interval training and traditional endurance training. (Applied Physiology Nutrition Metabolism, 39: 845-848, 2014)

Chain training— also called accommodation resistance— involves attaching chains to each end of an Olympic weightlift-ing bar. Much of the chains are coiled on the ground at the beginning of an exercise such as a squat or bench press. The chains come off the ground as the exercise progresses, which increases the resistance by effectively increasing the weight lift-ed. A study by scientists from Iran, Ohio State University and Texas A&M University found that chain training was superior to traditional weight training for building lower body strength. However, chain training provided no additional benefit in building upper body strength and power or lower body power. This was a small study conducted for four weeks, so we need more research to adequately assess this technique. (PeerJ, published online DOI10.7717, 2014)

CHAIN TRAINING PROMOTES STRENGTH

Abnormalities in blood lip-ids (blood fats) such as total cholesterol, LDL cholesterol, triglycerides and HDL choles-terol have been linked to an increased risk of coronary artery disease and stroke. A review of literature led by Larry Durstine from the University of South Carolina concluded that both aerobics and weight training positively infl uenced blood lipids. Weight training decreas-es cholesterol by 3 percent, LDL cholesterol by 4.5 percent and triglycerides by 6 percent. Aerobic exer-cise decreases cholesterol by 2 percent and triglycerides by 11 percent, and increases HDL cholesterol by 4 percent. These changes have a positive impact in reducing the risk of cardiovascular diseases and con-tributing to metabolic health. (Current Sports Medicine Reports, 13: 353-359, 2014)


FitRxWarmUP ● TRAINING CUTTING-EDGE RESEARCH

HIGH-VOLUME, HIGH-REP TRAINING


An important goal of weight training is to activate and train all of the motor units within the target muscles. A motor unit is a motor nerve attached to a number of muscle fibers. Muscles contain smaller, slower motor units containing few muscle fibers for low-load activities and large, powerful units containing many muscle fibers for tasks requir-ing strength and power. The nervous system activates motor units according to the size principle. It calls upon small motor units to lift light loads and larger motor units to lift heavy loads explosively. A study led by Brad Schoenfeld found that high-volume, low-intensity training (30 percent of maximum) to momentary failure did not fully recruit the larger motor units in the quadriceps and hamstring muscles during lower-body exercises. This type of training is very popular with bodybuilders, but the study showed that athletes must include high-tension training (i.e., heavy weights) to maximally activate all the motor units and fibers in the target muscles. (European Journal of Applied Physiology, published online August 12, 2014)

INTENSE EXERCISE PRODUCES THE MOST BENEFITSExercise recommendations have come full circle in the last 60

years. In the 1960s, interval training (sets of high-intensity exercise interrupted by rest or light exercise) was widely practiced by endurance athletes. This was replaced by long, slow-distance training in the 1970s. Prevailing wisdom of the time was that ath-letes developed endurance best through training volume rather than intensity. Runners sometimes ran more than 100 miles a week, while swimmers often completed 20,000 meters in a single workout. Health organizations asked people to exercise at moder-ate intensities for about 150 minutes per week. The pendulum is swinging back again to intense exercise. High-intensity interval training studies demonstrated rapid gains in fi tness training only 10 to 20 minutes per week. New studies show that increas-ing fight-or-flight hormones called catecholamines trigger rapid and profound changes in cell structures called mitochondria— the powerhouses of the cells. Train intensely to promote fitness and health. (The New York Times, July 1, 2014)

High-altitude training is common among some endur-ance athletes. Exercising in low-oxygen environments stimulates red blood cell production, which theoretically enhances oxygen transport capacity. Several health clubs around the country have taken advantage of the per-ceived benefits of high-altitude training by offering exer-cise classes in rooms containing reduced oxygen levels. This concept is a dumb idea. While high-altitude train-ing enhances performance at altitude, it is counter-productive for training at sea level. Altitude training reduces plasma volume, which impairs cardiac output and temperature regulation. It decreases blood-buffering capacity by reducing blood bicarbonate, so athletes are less capable of dealing with metabolic acids. Finally, alti-tude reduces training intensity, which is a critical factor for improving fitness. A beneficial practice is to live high and train low. Using this technique, athletes sleep in chambers containing less oxygen but train at sea level. (Details, August 2014)

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WHAT IS THE OPTIMAL REST INTERVAL BETWEEN SETS FOR MUSCLE HYPERTROPHY?Weight training has been popular for building strength for thousands of years. It is odd that we haven’t determined the optimal rest interval

between sets for achieving optimal changes in strength and muscle size. A review of literature by Menno Henselmans and Brad Schoenfeld con-cluded that research studies do not support the idea that muscle hypertrophy requires short rest intervals, while muscle strength requires longer rest intervals. They concluded that auto-regulated rest intervals work just as well as set rest intervals for stimulating training gains. (Feeding Sports Medicine, published online July 22, 2014.)

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FitRxWarmUP ● FAT LOSS CUTTING-EDGE RESEARCH

NITRIC OXIDE PROMOTES WEIGHT CONTROLNitric oxide (NO) is a chemical produced by the inner lining of the blood vessels that regulates blood fl ow. NO metabolism is regarded

as one of the best markers of metabolic health and is critical for disease prevention, sexual performance and longevity . A review of litera-ture by Brian Sansbury and Bradford Hill from the University of Louisville concluded that NO is critically important for the regula-tion of body fat, obesity and insulin metabolism. NO is involved in appetite control, blood sugar regulation, infl ammation, regulation of fat synthesis and breakdown, and the production of blood sugar in the liver. Regular physical activity is the most important lifesty le factor enhancing the production of nitric oxide in the body. (Free Radical Biology and Medicine, 73: 383-399, 2014)

DO MEN LOSE BODY FAT MORE

EASILY THAN WOMEN?

A popular urban legend is that men lose weight and body fat more easily than women. A review of literature by Phillipa Caudwell from the University of Leeds in the U.K. concluded that men and women lose weight at the same rate provided that energy expenditure is equal. People lose weight at diff erent rates in response to exercise, but the variability is due mainly to variances in appe-tite and food intake rather than metabolic diff erences in the exercise response. Measuring body composition is particularly important when assessing gender diff er-ences in weight and fat loss. Regardless of weight loss, exercise provides signifi cant improvements in metabolic health that contributes to health and longevity . (Exercise Sport Science Reviews, 42: 92-101, 2014)

CONSUMING FISH OR FISH OIL Has Small Eff ect on Weight Loss and Waist Circumference

Fatty fi sh and fi sh oil supplements are high in omega-3 fatty acids, which pro-mote metabolic health and prevent heart att acks and strokes. A meta-analysis by researchers from the University of Bern in Switzerland found that consuming fi sh or fi sh oil had only small eff ects on weight loss and waist circumference. People can expect to lose about a pound extra and decrease waist circum-ference by about an inch, compared to not consuming these foods. Most studies show that fi sh or fi sh oil have no eff ects on lean body mass. Fish oil has only a small eff ect on body composition. (Obesity Reviews, 15:657-665, 2014)

SLEEP IN A COLD ROOM to Increase Brown Fat Activity

Brown fat (adipose) is a metabolically active tissue that dissipates energy as heat rather than storing it as fat. It helps humans acclimatize to cold, and may be critical for weight maintenance. Researchers from the National Institutes of Health, led by Francesco Celi and Paul Lee, found a novel way of turning on brown fat and increasing caloric expenditure: sleep in a cooler room. Five men slept in one-month blocks at room temperatures varying between 66 and 81 degrees. Sleeping in the cold room doubled brown fat activity and improved insulin sen-sitivity and blood sugar regulation. Sleeping in a slightly cooler room might be an eff ective way to increase metabolism and promote weight loss. (Diabetes, Published Online June 22, 2014)

These products are not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you. ©2014 General Nutrition Corporation. May not be available outside the U.S.

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FitRxWarmUP ● FAT LOSS CUTTING-EDGE RESEARCH


Gut Microbes Might Cause Low-Grade

Infl ammation and Obesity

Obese and lean humans have diff erent gut mi-crobe populations, which might account for individual diff erences in weight gain and low-grade infl amma-tion. The human gastrointestinal tract contains more than 100 trillion microbes. Imbalances in gut microbes have been linked to obesity , infl amma-tion, immune system breakdown, bad breath, gum disease, coronary artery disease, cancer, back pain, allergies and autism— according to a literature review by Giovanni Tarantino from the Federico II Univer-sity Medical School in Naples, Italy. Bacteria-laden foods called probiotics, containing bacteria such as Lactobacilli acidophilus and Bifi dobacteria, may be the next big health food craze because they stabilize the microbe population in the gut. (Journal Clinical Endocrinology Metabolism, 99: 2343-2346, 2014)

OBESITY IS A DISEASEThe American Medical Association (AMA) classifi ed obesity as a disease in

June 2013. This was controversial. Supporters cited the overwhelming diffi culty in gett ing people to lose weight and the link between obesity and diabetes,

heart disease, cancer, osteoarthritis and decreased longevity . Ninety -fi ve percent of people who go on weight-loss diets regain the weight within one year. Opponents say that the AMA’s action gives people an excuse to eat more and exercise less. Declaring obesity a disease will give physicians a fi nancial incentive to do something about the problem. For example, ty pe 2 diabetes is largely preventable or treatable through regular physical

activity and a healthy diet. However, physicians are not compensated for initiat-ing preventive programs. The AMA’s position will allow physician compensation for weight-loss treatments involving exercise and dietary counseling. (Current Sports Medicine Reports, 13: 205-206, 2014)

Brown Fat Helps Control Energy BalanceThe human body contains small amounts of a calorie-burning tissue called brown fat (brown adipose tissue, BAT) that converts food energy

directly into heat. White fat does the opposite— it stores energy. BAT promotes non-shivering thermogenesis, which generates heat and helps animals and humans adapt to the cold. Brown fat accounts for as much as 10 percent of the fat mass in people living in cold climates, such as northern Finland. Individual diff erences in BAT content and activity play an important role in human obesity . BAT prevents weight gain by in-creasing metabolic rate following overeating. Energy metabolism works through a series of coupled reactions. This means that energy released by breaking down fats, carbohydrates and proteins are captured in other reactions, such as making ATP (a high-energy chemical) or storing fats and carbohydrates. Uncoupling occurs when the energy from food breakdown is released as heat instead of capturing it as ATP. Brown fat converts food energy directly into heat. Drug and supplement companies such as Advanced Molecular Labs, which makes Thermo Heat, are targeting uncoupling in brown fat and other cells to increase metabolic rate, which will help people control body fat. (Current Opinion Clinical Nutritional Metabolic Care, 17:368-372, 2014)

High-Protein Diets PROMOTE WEIGHT LOSS

Studies on the eff ects of dietary protein intake on weight loss are confusing and contradictory. Some studies show that high-protein diets decrease appetite and speed weight loss. Other studies show the opposite: high protein intake is linked to weight gain. A review of literature led by Mikkel Ankarfeldt from the University of Denmark concluded that people with the greatest body mass index (an index of the proportion of height to weight) and largest waist circumference benefi ted most from high-protein diets. Physical characteristics infl uence the success of weight-loss strategies. (PLOS ONE, 9(7): e101134)

Treating High Blood Pressure: HOW LOW SHOULD IT GO?

Hypertension (high blood pressure) is a serious health problem that increases the risk of heart att ack, stroke, kidney disease and erectile dysfunction. It is a marker of poor metabolic health that is also related to insulin resistance, abnormal blood fats, abdominal obesity , ty pe 2 diabetes and infl ammation. Blood pressures above 140 over 90 mmHg are considered hyperten-sive and are ty pically treated with drugs, increased physical activity , weight loss and reduced salt intake. The ideal treatment goal has been to reduce blood pressure below 120/80. Carlos Rodriguez from the Wake Forest School of Medicine, and col-leagues— as part of the Atherosclerosis Risk in Commu-nities Study involving nearly 5,000 patients— found that reducing systolic blood pres-sure to 120 to 139 mmHg was as eff ec-tive for reducing the incidence of heart att ack, heart failure, stroke and heart-related deaths as achieving blood pres-sures below that. In people with hypertension, small improvements in blood pressure can have signifi cant health benefi ts. (Journal American Medical Association Internal Medicine, 174: 1252-1261, 2014)

Sun Tanning Is Addictive

Excessive sun exposure increases the risk of skin cancers and causes premature skin aging. Nevertheless, millions of people can’t resist sitt ing in suntan booths or lying on the beach. A study led by David Fisher from Harvard Medical School showed that rats exposed to ultraviolet light fi ve times per week for six months became addicted to it. The scientists att ributed “sun” addiction to feel-good hormones called beta-endorphins. The animals showed signs of physical addic-tion as indicated by shaking and chatt ering teeth when they were removed from the UV light. Our alternate explanation is that UV light stimulates the release of a hormone called melanocortin, which triggers the release of the tanning pigment melanin but also stimulates sexual desire. In short, people like to suntan because it turns them on. (Cell, 157:1527-1534, 2014)

HIGH BEEF INTAKE Linked to Poor Semen Quality Consuming fi sh in the diet promotes semen quality , while high beef intake does the opposite— according to a study from the Massachusett s General Hospital Fertility Center in Boston. Researchers studied the diets of 155 men who were

treated at the clinic. Men consuming more beef had fewer normal sperm cells, while men consuming more fi sh had higher sperm counts and more normal sperm. Consuming more fi sh might promote fertility , particularly when

fi sh is substituted for meat. Red meat is high in saturated fat, which has been linked to low sperm concentrations, while fi sh is high in omega-3 fatty acids that are linked to improved sperm quality . (Journal Nutrition, 144: 1091-1098, 2014)

Using Electronic Devices Before Bed Can Cause

Insomnia The National Sleep Foundation found that 63 percent of American adults don’t get enough sleep. Using electronic devices such as cell phones, laptops and tablets before bed could be partially responsible. The screens from these devices emit bright light in the blue spectrum, which suppresses the sleep hormone melatonin. One solution is to stop using these devices at bedtime. This is diffi cult in our fast-paced society , so another solution is to wear blue-blocking glasses or reduce the brightness of the screen. You will get bett er sleep if you reduce mentally challenging activi-ties at bedtime and limit bright light exposure. (Newsday, August 5, 2014)

FitRxWarmUP ● HEALTH CUTTING-EDGE RESEARCH


Cardio and Weight Loss IMPROVE BLOOD FATS

Elevated blood levels of cholesterol, low-density lipoproteins (LDL) and triglycerides, and decreased levels of high-density lipoproteins, increase the risk of heart att ack and promote poor metabolic health. A review of literature led by Larry Durstine from the University of South Carolina concluded that aerobic exercise improves the blood fat profi le by decreasing total cholesterol, the cholesterol HDL ratio and triglycerides, and increasing HDL and the LDL and HDL particle sizes. Exercise also helps improve related metabolic factors such as blood pressure and body composition. (Current Sports Medicine Reports, 13: 253-259, 2014)

Many popular cross-training and boot camp-ty pe training programs cause rapid fat loss. However, these programs can have serious, long-lasting consequences. A Brazilian study on rats demonstrated the potentially devastating eff ects of exces-sive exercise. Researchers examined body composition and adrenal gland metabo-lism in rats subjected to four to 10 days of daily exercise to exhaustion. The animals lost 20 percent of body fat within a few days, but also experienced a 45 percent loss in muscle protein. Most alarmingly, the weight of the adrenal glands increased by 74 percent in the animals that trained to exhaustion for 10 days straight. Also, levels of corticosterone increased in direct proportion to the stress of exercise. Extreme adrenal stress can trigger immunosuppression that can have nega-tive long-term eff ects on performance, health and well-being. The immune system is the ultimate limiting factor of performance. Excessive exercise can liter-ally make you sick. When it comes to training, harder and longer are not necessar-ily bett er. (Physiological Research, published online June 5, 2014)

Infl ammation is the immune system’s way of deal-ing with trauma, bacterial and viral infection, and irri-tants. Symptoms include pain, increased temperature or redness, swelling and loss of function. Most athletes are familiar with acute infl ammation when they get a sprained ankle or torn hamstring. Chronic infl ammation, on the other hand, is a prolonged, abnormal process that causes tissue breakdown and diseases such as atherosclerosis, cancer and rheumatoid arthritis. A review of literature by Robert Buresh from Ken-nesaw State University and Kris Berg from the University of Nebraska at Omaha concluded that moderate-intensity exercise can reduce chronic infl ammation and improve metabolic health. Exer-cise promotes body fat control and reduces the produc-tion of immune system cells associated with infl amma-tion. Overtraining, on the other hand, can increase infl ammation. The average person should approach exercise like Goldilocks: too litt le promotes chronic infl ammation; too much also promotes chronic infl am-mation; regular, moderate-intensity exercise is just right. (Strength and Conditioning Journal, 36 (4): 87-93, 2014)

LOW TESTOSTERONE Linked to Metabolic Syndrome The metabolic syndrome is a group of symptoms that include abnormal blood fats, insulin resistance, abdominal fat deposition, high blood pressure and ty pe 2 diabetes. Metabolic syndrome increases the risk of heart att ack and stroke. Spanish research-ers found a link between metabolic syndrome and low testosterone levels in men with an average age of 61. More than 97 percent of men with low testosterone suff ered from erectile dysfunction, 95 percent suff ered from symptoms of “male meno-pause” and 70 percent suff ered from metabolic syndrome. Low testosterone is a sign of poor metabolic health and sets the stage for heart att acks, stroke and possibly can-cer. (Journal Sexual Medicine, published online June 26, 2014)

Exercise Prevents Chronic Low-Grade Infl ammation

Excessive Training Triggers Adrenal Overload

FitRxWarmUP ● HEALTH CUTTING-EDGE RESEARCH

NOVEMBER 2014 FITNESSRx for MEN 25 www.fitnessrxformen.com


Health experts have argued about the nutritional benefits of nuts in the diet for thousands of years. In ancient times, nuts were widely considered basic and healthy foods. In the 1970s, dietary fats became pariah foods and nuts were widely con-demned and their consumption discour-aged. In the 1990s and 2000s, nutritional researchers again began appreciating the health benefits of nuts and dietary fats. Three new studies have combined the results of the existing literature on nuts and health. They concluded that nuts are heart-healthy foods. There is some evidence that nuts reduce the risk of ty pe 2 dia-betes and promote longevity , but this evidence is not strong. Nuts should be part of a healthy diet, but they are not magic bullets that will make you live longer. (American Journal Clinical Nutrition, 100: 8-10, 2014; American Journal Clinical Nutrition, 100:256-269, 2014; American Journal Clinical Nutrition, 100: 270-277, 2014; American Journal Clinical Nutrition, 100:278-288, 2014)

FitRxWarmUP ● NUTRITION CUTTING-EDGE RESEARCH

WHEY PROTEIN SUPPLEMENTSBoost Key Amino Acids


Amino acids such as leucine, isoleucine and valine are critical for protein synthesis and maintaining muscle mass, particularly in older adults. Scott Forbes and colleagues from the University of Alberta in Canada found that supplementing the diet with whey protein triggered additional increases in amino acids critical for muscle hypertrophy and the maintenance of mus-cle mass. Whey promoted anabolic metabolism without increasing glucose, insulin, tes-tosterone, cortisol or growth hormone . Daily whey protein supplements are important for weight training and for older adults trying to prevent muscle loss. (International Journal Sports Nutrition Exercise Metabolism, 24: 188-195, 2014)

NUTS PROMOTE

CARDIOVASCULAR HEALTH

Supplement users who train at gyms consume more protein, milk and chicken compared to non-supplement users— according to a study of urban and suburban patrons of commercial gyms in Sicily, Italy. They also consumed more vegetables, nuts, fresh fish, eggs and canned tuna. Non-supplement users ate more snacks and bakery products. Suburban people tended to eat better than people living in the city center. It is not known whether these results applied to Americans. (Journal International Society Sports Nutrition, 11:30, 2014)

SUPPLEMENT Users Eat Healthier Diets

Cherries are important parts of an athletic diet because they protect muscle tissue from dam-age during intense exercise and prevent inflammation— according to a review of literature by sci-entists from the United Kingdom, USA and South Africa. Chemicals in cherries, such as fl avonoids and anthocyanins, prevent muscle oxidative damage and infl ammation associ-ated with exercise recovery. Cherries, which reduce exercise-induced muscle damage, inflam-mation and oxidative stress, might be useful for reducing sports injuries and promoting recovery. There are no reported side effects from eating these foods. (Scandinavian Journal Medicine Science Sports, 24:477-490, 2014)

CHERRIES REDUCE INFLAMMATION AND PREVENT MUSCLE DAMAGE


FitRxWarmUP ● NUTRITION CUTTING-EDGE RESEARCH

Since the late 1970s, nutritional policies in the United States have promoted carbohydrate con-sumption and discouraged fat consumption. This period has coincided with an explosive rise in obe-sity, type 2 diabetes and insulin resistance. A review of literature by Salwa Rizkalla from Pitié-Salpêtrière Hospital in Paris, France concluded that wide consumption of diets with a high gly-cemic index and glycemic load contributes to the risk of type 2 diabetes and cardiovascular disease. Glycemic index is a measure of how fast a food increases blood sugar, and glycemic load marks the total blood sugar increase in response to a food. Low-glycemic index diets improve blood pressure, lower blood fats and decrease blood markers of inflammation. Rizkalla speculated that promoting diets lower in high-glycemic index/load foods might prevent and treat metabolic dis-eases and the resulting heart attacks and strokes. (Current Opinion Clinical Nutrition Metabolic Care, 17: 373-378, 2014)

Vitamin D is synthesized in the body in a reaction involving sunlight. Vitamin D can also be consumed in the diet by eating fatty fish, mushrooms and supplements. Several recent studies have linked low vitamin D levels to poor bone health, muscle weakness and defi ciencies in repro-ductive hormones. However, the only health claims allowed by government agencies in the United States, Europe and Canada for vitamin D include reducing the risk of osteoporosis, preventing inflammation and promoting normal muscle function. A review of literature by Rachele Pojednic and Lisa Ceglia from Tufts University in Boston reported that lower blood levels of vitamin D were linked to lower aerobic capacity and higher body mass index. Vitamin D activates genes and cell-signaling chemicals that are critical for muscle hypertrophy, strength and improved muscle performance. In older adults, maintaining adequate vitamin D levels might contribute to fewer falls. (Exercise Sports Science Reviews, 42: 76-81, 2014)

Organic foods account for 4 percent of food sales in the United States. Organic foods have a low crop yield compared to conventionally produced crops. Health experts are divided on whether the benefits justify the costs. A meta-analysis of 343 peer-reviewed studies by a large group of European scientists showed that organic foods contain fewer pesticides and more antioxidants. Antioxidants are chemicals that protect the cells from free radicals that are produced naturally during metabolism that can potentially cause severe damage to cell structures such as membranes and DNA. This study did not show that organic foods are healthier than traditionally pro-duced foods. (British Journal of Nutrition, published Online July 18, 2014)

Organic Foods Contain Fewer Pesticides and More Antioxidants


HIGH-GLYCEMICINDEX DIETS HIGH-CARB

DIETSPrevent Weight

Maintenance

Promote Obesity, Type 2 Diabetes and Insulin Resistance

Ninety-five percent of people who lose weight will gain it back again within 12 months. Weight maintenance is a seri-ous challenge to scientists and medical practitioners. German scientists from University of Hohenheim found that fol-lowing caloric restriction and weight loss, high-carbohydrate diets promoted weight gain. Their experiment involved one week of overfeeding, three weeks of caloric restriction, and two weeks of overfeeding involving consumption of diets containing either 50 percent or 65 percent carbohydrates. People trying to maintain weight after weight loss should consume diets containing lower glycemic index foods (complex carbs, fats and proteins). (European Journal of Clinical Nutrition, published online July 9, 2014)

VITAMIN D PROMOTES MUSCLE FUNCTION

CAPSAICIN ALTERS GENES CONTROLLING APPETITE

CENTER IN THE BRAINCapsaicin is a chemical found in red chili pepper used to make paprika, which is an

ingredient in chili and Mexican food. It reduces appetite and calorie intake and helps promote weight loss by releasing serotonin, a hunger-suppressing hormone, in the gut. A study on mice from National Agri-Food Biotechnology Institute in India found

that aft er supplementing with capsaicin, genes controlling satiety and fullness in the brain were altered, and this increased the activity of brown fat— which increased

metabolic rate and calorie burning. While we have litt le information about the long-term eff ects of capsaicin, it appears to decrease appetite, reduce caloric intake and

increase metabolic rate. (Journal of Nutritional Biochemistry, 25: 893-902, 2014)

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L-CARNITINE COUNTERACTS SOME BENEFICIAL EFFECTS OF EXERCISE


FitRxWarmUP ● SUPPLEMENTS CUTTING-EDGE RESEARCH

Caff eine is a highly eff ective supplement for improving the quality of workouts and promoting fat loss. Caff eine powder is widely available on the Internet, but it can be deadly if you’re not careful— according to a warning issued by the U.S. Food and Drug Administration (FDA). A standard pre-workout dose of caff eine powder is 1/16th of a teaspoon. One teaspoon is equivalent to consuming 25 cups of coff ee, which can trigger fatal cardiac arrhythmias in some people. It’s easy to take a teaspoon of the supplement rather than 1/16th of a teaspoon through carelessness or if you don’t know any bett er. Overdosing on caff eine powder could kill you. (Consumer lab.com, July 18, 2014)

L-carnitine is a popular supplement in some endurance athletes and bodybuilders. L-carnitine is an important chemical found in the mitochondria— the cells’ energy centers, where it helps burn fat. A study on rats led by Valgas da Silva from São Paulo State University in Brazil showed that carnitine supplements promoted weight loss by interfering with blood vessel health. Carnitine prevented blood vessel relaxation, which is critical for blood pressure control and blood fl ow regulation during exercise. L-carnitine is an eff ective weight-loss supplement, but its side eff ects could partially erase the benefi ts of exercise. (Archives Physiological Biochemistry, 23:1-7, 2014)


BETA-ALANINE IMPROVES ENDURANCE DURING INTENSE CYCLING

Fatigue during high-intensity exercise is linked to acid buildup that interferes with chemical reactions necessary to continue exercise. Blood and muscles contain chemicals that buff er acids and prevent fatigue. Bicarbonate and beta-alanine are two important buff ers. Alanine is an amino acid that provides energy during exercise and prevents neuromuscular fatigue by increasing tissue carnosine levels. Carnosine is an important antioxidant that protects cells from destruction and buff ers acids that cause fatigue. Bicarbonate is the most important buff er in the body. Researchers from Australia found that supplementing alanine but not sodium bicarbonate increased high-intensity endurance capacity on a stationary bike. The eff ective dose for alanine was 4.8 grams per day for four weeks. (International Journal Sports Nutrition Exercise Metabolism, 24: 196-205, 2014)

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Caff eine and bicarbonate improve performance during high-intensity exercise. Caff eine is a stimulant that increases strength and power, and boosts energy levels. Bicarbonate is a powerful buff er that prevents the accumulation of metabolic acids. A Danish study on elite rowers showed that caff eine (3 milligrams per kilogram of bodyweight) produced small improvements in performance during a six-minute rowing sprint, while bicarbonate had no eff ect. Combining bicarbonate with caff eine did not diminish the benefi ts of caff eine. Bicarbonate appears eff ective during short, high-intensity exercise lasting about two minutes but is not eff ective for more prolonged work. Caff eine improves both high-intensity and endurance exercise performance. (Applied Physiology. Nutrition and Metabolism, published online May 5, 2014)

Many people combine aerobics and weight training in their programs. Performing aerobics fi rst ty pically decreases strength performance and diminishes the eff ects of the weight-training program on muscle mass and strength. Brazilian researchers from the University of São Paulo found that supplementing with creatine monohydrate (20 grams per day for 11 days) prevented strength loss following an endurance-training workout (fi ve-kilometer run on a treadmill). This study showed that creatine monohydrate provides staying power during workouts involving aerobic and strength exercises, and will improve the overall quality of the program. (European Journal Applied Physiology, 114: 1749-1755, 2014)

FitRxWarmUP● SUPPLEMENTS

Omega-3 fatty acids found in fatty fi sh and fi sh oil supplements reduce blood triglycerides (blood fats), infl ammation and blood clott ing. Fish oil supplements are extremely popular because they are linked to a decreased risk of heart disease and stroke. Can you get too much of a good thing? A study from the Red Cross Hospital in Athens, Greece reported a case study of a 60-year-old masters athlete who developed gastrointestinal bleeding aft er taking 20 grams per day of omega-3 fatty acids for a year. Bleeding coincided with short-term treatment with cortisone and antibiotics. Fish oil, particularly in high doses, promotes bleeding. Combining it with cortisone (a catabolic steroid) might promote infl ammation. (International Journal of Sport Nutrition and Exercise Metabolism, 24: 253-257, 2014)

CUTTING-EDGE RESEARCH

Creatine Prevents Strength Loss

Aft er Endurance Exercise

HIGH DOSES OF OMEGA-3 FATTY ACIDS Linked to Gastrointestinal Bleeding


TRUE STRENGTH IS BUILT FROM THE GROUND UP

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

FitRxWarmUP ● SEX CUTTING-EDGE RESEARCH


Premature ejaculation (PE) is psychologically traumatic. Men feel sexually inadequate and less masculine. PE destroys self-confi dence and can ruin current and future relationships. Premature ejaculation is the most signifi cant sexual problem in men— more prevalent than erectile dysfunction, low sex drive, delayed or inhibited orgasm, or physical abnormalities of the penis. It aff ects more than 30 percent of men and is most common during the late teens and 20s. Fac-tors increasing the risk of premature ejaculation include past history of sexually transmitt ed diseases or urinary tract infections, poor health, emotional stress, loss of income, past history of same-sex activity , his-tory of sexual harassment and childhood abuse. Men with PE perceive the problem diff erently— according to a study by David Rowland and Cody Neal from Valparaiso University in Indiana. A sample of 376 men out of 1,249 who answered an online sex survey blamed lack of control or over-arousal for the problem. Few men cited erection problems, partner issues or medications as the reason for PE. Things are not always what they seem. (Journal Sexual Medicine, published online July 10, 2014)

WHY MEN THINK THEY EJACULATE TOO FAST


MOST MEN WITH ED FAIL TO GET TREATMENT

Erectile dysfunction (ED) aff ects more than 18 percent of males in the United States over the age of 20. By age 70, 34 percent suff er from the problem. ED is linked to metabolic syndrome, urinary tract problems, cardiovascular disease, diabetes and low testosterone levels. Physicians recognize that treating ED along with other medical problems is important for health and longevity in aging men. Unfortunately, most men do not follow through with treatment. Luke Frederick from Southern Illinois University School of Medicine and colleagues found that only 25 percent of men diagnosed with ED actually follow through with treatment. Treatment usually consisted of oral medications such as Viagra or Cialis, but also included testosterone creams or injections. The study examined the percent of prescriptions fi lled in 6.2 million men diag-nosed with ED. (Journal Sexual Medicine, published online July 24, 2014)

Cialis has been called “the weekender” because it promotes erections for about 36 hours versus shorter-acting drugs such as Viagra. Many physicians are promoting daily use of Cialis (5 milligrams) to pro-duce a more consistent erection and greater sexual satisfaction. Korean scientists from Korea University College of Medicine found that daily or alternate-day treatment with fi ve milligrams of Cialis triggered equal improvements in erection quality , sexual performance and sex

FOLIC ACID DEFICIENCY LINKED TO ERECTILE DYSFUNCTION

A CIALIS A DAY KEEPS ED AWAY

Folic acid (folate) defi ciency is linked to erectile dysfunction, according to a study from the Reproductive Medical Center at Renmin Hospital of Wuhan University in Wuhan, China. Folate is a B vitamin that is critical for cell growth, cell repair and red blood cell metabolism. Folate is an essen-tial vitamin because the body can’t make it, and the vitamin must be con-sumed in the diet. The study examined 42 men with erectile dysfunction and found men with low blood folate levels had problems with erections and poor erection quality . The study found that low folate levels impaired the ability of the cells lining the blood vessels (endothelium) to regulate blood fl ow to the penis. Folate is critical for regulating nitric oxide produc-tion in the endothelium. Good sources of folate include dark green leafy vegetables, fruit and fruit juices, nuts, dairy products, seafood, liver, yeast and Brussels sprouts. (Asian Journal of Andrology, 16: 1-5, 2014)

frequency. Compliance is a consideration. Some people have diffi culty remembering

to take their medications when they follow an ir-regular schedule. (Interna-tional Journal of Impotence Research, published online July 3, 2014)


FitRxWarmUP ● SEX CUTTING-EDGE RESEARCH

IS MASTURBATING PREVENTING YOU FROM HAVING GREAT SEX?

BOTOX

NIGHTTIME WOODGROUNDS FOR

DIVORCE?

Premature ejaculation is the second most com-mon sexual problem in men. Treatments range from numbing creams to psychological counseling. A study on rats led by Ege Serefoglu from Tulane University School of Medicine in New Orleans found that injection of Botox into the bulbospongiosus muscle in the penis slowed ejaculation time but did not interfere with the ability to engage in sexual activity or achieve ejaculation. Botox works by pre-venting the release of acety lcholine from nerve endings, which interferes with nerve impulses and causes fl accid (sagging) paralysis of the muscle. Botox is a popular treatment for facial wrin-kles. (Journal of Sexual Medicine, 11:1657-1663, 2014)

STATINS PREVENT ERECTION PROBLEMS

Improves Premature Ejaculation

Most men and women masturbate. Masturbation is usually considered part of a normal, happy sex life. However, it can interfere with healthy and pleasurable sexual relationships— according to a case study of four men by Israeli scientists. The fi rst man could only get off when he masturbated to extreme forms of pornography that included sex with animals, bondage, transgender sex, orgies and violent sex. The second man could only ejaculate when using a high-power vacuum cleaner. In the third case, a man with chronic erectile dysfunction masturbated with a non-erect penis by rubbing it against a matt ress. In the fourth case, a man could only ejaculate pleasurably by stimu-lating his penis with a Jacuzzi jet in a hot tub. In each case, masturbation habits interfered with normal sexual pleasure and sexual relationships with other people. The scientists claim that the patients had improved sexual performance and satisfaction by changing their masturbation hab-its. (Journal of Sexual Medicine, 11:1798-1806, 2014)

Frequent nightt ime erections were grounds for divorce in Europe between the 15th and 17th centuries— according to a historical study by Mels van Driel from the University of Groningen in the Netherlands. Since the Middle Ages, nightt ime erections were att ributed to the undisciplined part of the male spirit and were signs of perver-sion and sin. Members of juries in religious courts would sit by the bedside of the of-fending man at night to determine if he got a hard-on. It wasn’t until the 1920s that sci-entists recognized the nightt ime erections occurred naturally in men from infancy to old age and were essential to the health of the penis. (Journal Sexual Medicine, 11:1867-1875, 2014)

Statins improve erection problems— accord-ing to a meta-analysis by John Kostis and Jeanne Dobrzynski from the Cardiovascular Institute at the Rutgers Robert Wood Johnson Medical School in New Brunswick, New Jersey. They pooled the re-sults of 11 studies involving 173 test subjects. Erectile dysfunction (ED) aff ects 30 million Americans and 150 million people worldwide. ED is ty pically caused by abnormalities in the blood vessels supplying the penis. Drugs like Viagra and Cialis are the fi rst lines of defense for treating ED. The problem is closely related to coronary artery disease and is an early predictor of heart att ack. Statins are drugs used to lower cholesterol and treat primary risk factors of coronary artery disease. Statins may reduce blood vessel disease, which could have a positive eff ect on the erectile capacity of the penis. (Journal of Sexual Medicine, 11: 1626-1635, 2014)


It has happened to the best of us and it’s something that must be dealt with

head-on if positive results are expected. No sense wallowing in your sorrow and

there’s no crying in fi tness (and baseball, too, for that matter), so instead of

racking your brain on why you just can’t seem to break through that proverbial

wall you have hit, rack your body instead.

When it comes to achieving fi tness results, Greg Plitt is the go-to guy for advice.

After all, Greg is one of the world’s most popular fi tness models and has appeared

on TV in Bravo’s “Work Out” among others. He has “been there, done that” and

knows more than a thing or two about the hills and valleys of a fi tness lifestyle.

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f d it’s something that must be dealt with

TOTAL BODY FAT-BURNING WORKOUT


BY JOE PIETAROPHOTOGRAPHY BY PER BERNAL

BREAKING PLATEAUS “This is a workout that you would certainly

not do every week, but maybe once or twice a month as a plateau breaker,” Greg Plitt says. “It will shock your body and get you outside in the fresh air and sunshine for a change so that when you get back to your gym, you’ll also get the benefits of muscle confusion.”

With that in mind, Plitt put together an intense workout that is a combination of what a conventional bodybuilder, powerlifter or marathon runner would all be doing and even take that up a few notches.

“Most people go to the gym and do cardio, regular weightlifting and then possibly even a heavy day,” he explains. “But there’s a weak link in the chain sometimes. Doing this workout will show you what it is by working all of your fast-twitch muscle fibers while your lungs are burning and having to maintain it at a depleted oxygen state. In other words, this is a shotgun approach to fitness.”

VARIATIONS OF THIS KILLER WORKOUT When designing this routine, Plitt made it

one that can be done in more than a single fashion. For a muscle-building cardio style, you can perform three sets of each movement for a minute on, and then rest for 30 seconds after each set (for the exercises that require time) and for the others, 10 reps.

If you’re looking for more of a fat-burning result, do one set of each exercise for a minute with a 45-second to a minute rest before going to the next one in the circuit, which Plitt describes as a “balls-to-the-wall” style. Either way, you will have to use a weight that is conducive to making it through all 16 movements.

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1. TIRE-LOADED BAR SQUATSWorks quads, hamstrings and glutes Grab a 45-pound barbell and two

large tires. Put the barbell through the two tires so each tire sits on the bar equal distance from the end. You can use a squat rack to set up this exercise. Once in position, do a normal squat. The great part of this exercise is that the tires will rotate on you in the motion of the rep, causing uneven weight change due to momentum of the tire moving, which causes a changing bar weight. This forces more fast-twitch muscle fibers to fire in the rep and your core to help stabilize an unstable situation.

2. CHAIN-WEIGHTED DIPSWorks chest and triceps Grab loose chains and place around

your neck. Find any two parallel bars and do bodyweight dips to failure. The longer the chain, the better. If it hits the ground at the bottom of the rep, the weight you lift then will get heavier as you get to the top of said rep.

Some movements have specific instructions as to how long and how many times to repeat them. In those cases, follow the specific instructions.

The order of the exercises may be changed as per your preference, but keep in mind to begin with the larger muscle groups and try not to do consecutive exercises for the same muscle, when possible.


3. SIDE CHAIN LATERAL RAISES Works shoulders and the entire core

Grab a group of chains, a carabiner clip and a one-hand handle. Hook up as many chains as your current conditioning can handle. Stand shoulder-width apart and raise chains to side where your arms are at a 90-degree angle from body. Once at a 90-degree angle, hold that position until chains stop swinging, then lower and repeat. The swinging of the chains will cause increased resistance and weight to control and burn your shoulders even more.

4. KEG LUNGES Works hamstrings, quads and glutes Grab a keg or pony keg, lift it over your head and place it on

your shoulders. From that position, step forward with one leg and do walking lunges, alternating from your right to your left leg.

5. TIRE PULLS WITH CHAIN Works back, biceps, legs (if standing) and core Stand in a fixed position with good support with your

legs. Grab a 50-foot chain and wrap it around a tire lying flat on its side. Walk to the end of chain and pull the tire to you from either a standing position or a seated position. Once tire is pulled to you, rotate tire 180 degrees, walk chain back out and repeat. Your break is in turning the tire and walking chain to opposite side.

6. FOREARM CHAIN-UPS Works forearms and shoulders Stand with a chain in your hands with arms extended

straight in front of you at a 90-degree angle. Go hand under hand, squeezing the chain and raising the chain off the ground. Continue to go hand under hand without dropping your arm angle from 90 degrees until you reach the end of the chain, and then go hand-over-hand until you hit the other end of the chain. Works forearms as you do a forearm curl to create room for your other hand to go under or over the hand holding the chain.

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7. ALTERNATING CHAIN CURLS Works biceps Grab a group of chains, a carabiner clip and a one-hand handle.

Hook up as many chains as your current conditioning can handle and try to find chains long enough that they lie on the ground and as you curl, the chain piles in each hand. The weight of the curl gets heavier and heavier as you hit the top as you are pulling more chains off the ground. Alternate each curl from right arm to left arm or do both arms at once.


8. MILITARY TIRE PRESS Works shoulders, upper chest and

triceps Grab a large tire and stand it up on

its side. Once on its side, drop to your knees in front of the tire and pull the tire to yourself with your hands shoulder-width apart. Lower the tire to the top of your chest and press forward and extend. Repeat.

9. TIRE FLIPS Works cardio, legs, biceps and chest Grab a large tire, lift with your legs

with arms under the tire until it is is standing on its side and then push it over so it lies flat on the ground. Continue to repeat it for a distance of 30 yards, take a minute break and flip tire back to starting point. Repeat two more cycles.

10. ABDOMINAL BARBELL ROLL-OUTS Works abs and lower lats Grab a 45-pound barbell and load

two 45-pound plates on each end. Grab a tire and place knees on tire. Place your hands shoulder-width apart on the bar and push bar out to the point you are parallel to the ground but not touching the ground, then pull bar back to the tire. This is very similar to an abdominal wheel exercise.

11. CHAIN WAVELENGTHS Works shoulders, arms, core and back Instead of using a rope, grab a 50-foot

chain. Tie middle of chain around low anchor, stand 20 feet back with each end of the chain in one hand. Raise up one arm and start an opposite rhythm, creating wavelengths in the chain to the anchor point. Go hard for a solid minute, take 20-second break and repeat five times.

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13. SLEDGEHAMMER TIRE SLAMS/OVERHEAD SLAMS AND GOLF SWING SLAMS

Works legs, biceps and chest, plus cardio

Grab a sledgehammer and do overhead hammer swings to a side of a tire, alternate from overhead swings to lower hand “golf swing” slams. Go as hard as you can for one minute, take a 20-second break and repeat five times. You can adjust weight of the sledgehammer, as well, to meet your fitness level. You can do a set of all overhead, then do a set of all lower golf swings, or simply go overhead to golf and back and forth on each set.

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12. TIRE BOX JUMPS Works explosive fast-twitch muscle

fibers, legs, eye-hand coordination and agility

Stack as many tires on top of each other so they are about waist high or higher, depending on your current conditioning. Stand a few feet away from tires, squat down and explode up so your body leaves the ground and you land on top of the tire stack.


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14. CHAIN-LOADED SPELLCASTERS Works core and shoulders Stand with your feet shoulder-width

apart or wider with weighted chains in each hand. Rotate to your right and pull from your core to your left, throwing the chains in the air in front of you but not letting go of them. Then torque yourself back to your right, repeat back and forth. The stop and go action of rotating from right to left and left to right forces tremendous stress on your core and forces all your core to activate to control the momentum you create with the torqueing of the body. The weighted chains also work the shoulder muscles in this activity. Go back and forth for one rep and repeat for 20 reps or for a time trial of one minute.


15. KETTLEBELL HELICOPTER SWINGS Works core, shoulders and back Grab a kettlebell. Tie a chain or strap to it, which is long

enough so when you let your arms hang down in front of you, the kettlebell is just off the ground with the strap or chain connecting your hands to the kettlebell. Then swing the kettlebell in a clockwise rotation in a huge circle over your head and back around. Repeat for 30 seconds and then switch direction in counterclockwise direction.

16. TIRE SPRINTS Works legs, core and cardio Grab a weight belt and connect either a chain or strap

to it that will anchor around a tire laying flat on the ground. Be sure you have enough slack in chain or strap to be clear of the tire while you run. Start in a runner’s position and pump your legs as fast as you can until you get the tire moving and keep it moving for 30 yards, then break and run the tire back to start point. Repeat.

Be sure to visit Greg Plitt’s Metaball Fitness System website for special discount pre-order packages – up to 40 percent off for the fi rst 500 backers. Created by the world renowned fi tness expert, Metaball is the only equipment you will ever need to get the body you’ve always wanted.

http://launch.getmetaball.com/thanks-for-becoming-a-part-of-the-metaball-team

EXPLOSIVE HIGH-SPEED TRAINING FOR BIGGER, STRONGER ARMS AND CHEST


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Lift weights explosively if you want bigger and stronger arm and chest muscles. Explosive training (ET) turns on large, powerful fast-twitch muscle cells that make you look, feel and perform like an athlete. It stresses your body to the max, which helps you grow large muscles and makes your nervous system lightning fast. ET turns on biochemical pathways that trigger muscle hypertrophy and mobilize fat burning hormones that give you that lean, athletic look. Creating muscle tension at high speeds— particularly during the eccentric (lengthening) phase of the lift— causes small injuries to muscle fibers. The fibers get larger and stronger during the muscle repair process in response to these small injuries. Your training program should attempt to create these small injuries and give the fibers enough time to heal and grow. At the same time, the injuries cannot be so severe that they don’t heal quickly. Effective training is a subtle balance between creating small injuries (but not large injuries) and managing the healing process through rest and nutrition (i.e., post-workout protein supplements). Explosive training will take your fitness to the next level. Most guys spin their wheels when trying to build muscle and cut fat. They go through the motions but don’t reap the rewards of superior fitness. How about trying something radically different? Explosive training turns on biochemical pathways that trigger muscle hypertrophy and mobilize fat-burning hormones that give you that lean, athletic look.

A SCIENTIFIC APPROACH!


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Lift weights explosively if you want bigger and stronger arm and chest muscles. Explosive training (ET) turns on large, powerful fast-twitch muscle cells that make you look, feel and perform like an athlete. It stresses your body to the max, which helps you grow large muscles and makes your nervous system lightning fast. ET turns on biochemical pathways that trigger muscle hypertrophy and mobilize fat burninghormones that give you that lean, athletic look.Creating muscle tension at high speeds— particularly during the eccentric (lengthening)

phase of the lift— causes small injuries to muscle fibers. The fibers get larger and stronger during the muscle repair process in response to these small injuries. Your training program should attempt to create these small injuries and give the fibers enough time to heal and grow. At the same time, the injuries cannot be so severe that they don’t heal quickly. Effective training is a subtle balance between creating small injuries (but notlarge injuries) and managing the healing process through rest and nutrition (i.e., post-workout protein supplements).Explosive training will take your fitness to the next level. Most guys spin their wheels

when trying to build muscle and cut fat. They go through the motions but don’t reap the rewards of superior fitness. How about trying something radically different? Explosivetraining turns on biochemical pathways that trigger muscle hypertrophy and mobilize fat-burning hormones that give you that lean, athletic look.


BY THOMAS FAHEY, ED.D.PHOTOGRAPHY BY GREGORY JAMES

NOVEMBER 2014 FITNESSRx for MEN 51www.fitnessrxformen.com

BY THOMAS FAHEY, ED.D.PHOTOGRAPHY BY GREGORY JAMES


back exercises on other days, and aerobics and high-intensity interval training (HIIT) that involves maximal intensity intervals performed on an elliptical trainer, stationary bike, treadmill or track (see Fast and Slow Cardio for Maximum Fat Loss and Fitness in this issue of FitnessRx for Men). Explosive training is exhausting and difficult; but, unlike other programs, you will see amazing changes in only six weeks. This is not hype or fitness media nonsense— the program works. It is for dedicated men who want to get into training shape in a hurry.

EXPLOSIVE, HIGH-SPEED TRAINING CREATES MORE MUSCLE TENSION

Human movement involves static, concentric and eccentric muscle contractions. You should use each of these in your training

Explosive training fits the bill for a training method that builds muscle strength and size rapidly, promotes fat loss, builds fitness quickly, activates anabolic hormones and creates long-term changes in the muscles that promote life-long fitness. ET activates a metabolic pathway called mTOR (mammalian target of rapamycin) that regulates muscle growth and repair. ET builds muscle satellite cells, which are genetic structures that increase the ability of the muscles to make new proteins. It triggers the release of growth hormone, IGF-1, testosterone and epinephrine that streamlines the body by promoting muscle growth and reducing fat.

What is explosive training? ET involves six to eight sets of 10 reps per arm and chest exercises using moderate loads (60 to 80 percent of one-rep maximum) and performing reps explosively. Rest only one minute between sets to maximize the metabolic stress of exercise. Supplement this program with leg, ab and

LEVERAGE INCLINE CHEST PRESS

(HAMMER STRENGTH MACHINE OR SIMILAR): Sit on the machine

bench and grasp the bars. Keeping

your elbows in, extend your arms

rapidly and explosively and then

return to the starting position

rapidly. Maintain good body

alignment during the exercise.

DIPS: Support yourself between the parallel bars on your fully extended elbows. Lower your body by slowly bending your elbows until your chest is almost even with the bars. Then push up until you reach the starting position. Use an assist machine if you have trouble doing this exercise. Conversely, use weights suspended from a chain and lifting belt if you need more resistance.

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program to get the best results. Static contractions develop muscle tension without movement and are used to stabilize joints and bones during exercise. Concentric contractions develop tension that cause muscle shortening and represents the active phase of exercises such as curls, bench presses and squats. Eccentric contractions involve the development of tension as the muscle lengthens. They are vital for

movement control. For example, the biceps contracts eccentrically as you lower a cup of coffee from your mouth to the table.

Muscles create more tension contracting eccentrically (lowering the weight) than contracting concentrically (pushing or pulling the weight). Negatives or eccentric muscle contractions create more muscle tension than any other form of exercise. Also, fast eccentric contractions create more muscle tension than slow eccentric contractions. Muscle tension is the most important factor stimulating muscle hypertrophy (growth), so the effective weight-training program should create as much muscle tension as possible. High-speed eccentric training creates more muscle tension than any other form of training, yet few people incorporate it into their training programs. Athletes and fitness enthusiasts are missing out on one of the most powerful training techniques for building large, strong, powerful muscles.

Researchers from McMaster University in Canada— led by Dr. Tim Shepstone— published a remarkable study showing that high-speed eccentric exercise stimulated muscle hypertrophy and built strength better than slow eccentric training (the movement resembled traditional negatives). They did muscle biopsies that showed that high-speed training was best for increasing the size of fast-twitch muscle fibers and that it created the most damage to Z-bands— muscle fiber structures that are particularly susceptible to injury during weight training. Scientists believe that Z-band damage and repair is the major process involved in making muscles larger and stronger. They concluded that the greater hypertrophy seen from fast eccentric training was due to a greater amount of protein remodeling as a result of greater Z-band damage.

DUMBBELL FLYES ON A FLAT BENCH: Lie on the bench, holding the dumbbells together at arms length with elbows bent slightly and palms facing each other. Lower the dumbbells to the side of your chest. Return to the starting position using the same path. Do this exercise explosively but maintain good body alignment because of an increased risk of injury.

CABLE CROSSOVERS : Grasp the handles of the upper pulleys and extend your arms upward in a “V” with your palms facing downward. Bend your arms slightly and bend at the waist. Pull the handles downward until your hands touch each other at about waist level, then return slowly to the starting position.

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ET, SATELLITE CELLS AND MUSCLE GROWTH Damaged muscle cells create satellite cells

during the repair process, which are muscle cells consisting of just a nucleus. Muscle growth factors can cause the satellite cells to combine with muscle cells that were stressed or damaged during training and assist in cell repair and adaptation. Satellite cell formation is important because it maintains a balance between the number of cell nuclei and cell mass, which is critical for protein synthesis and muscle cell repair. Also, increased satellite cell formation creates permanent changes in muscle cell control that makes it easier to regain losses following periods of inactivity. The new cell nuclei created from training enhance the cells’ genetic capacity to make new protein. Thus, a man who spends many years building a 300-pound bench press will be able to get it back again quickly after deconditioning.

Following injury caused by weight training, muscle cells go into overdrive to make new proteins to repair the damage and strengthen muscle so they withstand future stresses. Measurable changes in muscle size take weeks. Why does it take so long? Muscle size reflects the balance between making new protein and breaking down old protein. Muscle breakdown accelerates after a heavy workout— often exceeding the rate of protein synthesis. Catabolic (breakdown) hormones, such as corticosteroids, and anti-growth factors, such as myostatin, speed the rate of muscle breakdown after exercise. Your goal is to speed the rate of muscle hypertrophy and slow the rate of muscle breakdown.

Explosive training pushes the hypertrophy process because of the high muscle tension it produces during the workout, but you must give the muscles rest and nutrition if they are to grow optimally. Consume a protein shake or energy bar containing about 25 to 30 grams of whey or milk protein immediately after training along with about 3 grams of supplemental leucine (an amino acid). Give the target muscles (i.e., arms and chest) enough rest to recover before repeating high-speed eccentrics.

For biceps training, high-speed eccentrics involve lowering the weight rapidly using the biceps, changing directions suddenly (braking motion), and then rapidly curling the weight until the elbows are completely flexed. ET triceps training is similar: lower the weight quickly and eccentrically with your triceps, reverse directions suddenly just before the elbows are fully flexed, then extend your elbows rapidly using the triceps. Similar principles apply to chest muscles.

STANDING DUMBBELL HAMMER CURLS: Stand holding a dumbbell in each hand and use a hammer (palms neutral with thumbs up) grip. Keeping your elbows in, curl the weight rapidly, brake at the end of the range of motion, and then return rapidly to the starting position. You can also do this exercise one arm at a time.

DUMBBELL FRENCH CURL: Grasp a dumbbell behind your head using a hammer (neutral) grip. Keep your elbow up and stationary, extend your arm until the weight is overhead, then return to the starting position. Do this exercise explosively but take care to maintain good technique because of an increased risk of injury.


The breaking movement that occurs during the transition from eccentric to concentric muscle contractions (i.e., lengthening to shortening) puts a large elastic load on the fibers that increases the force of the concentric contraction. Scientists call the transition from eccentric to concentric contraction the stretch-shortening cycle. The stretch creates increased force during the concentric or active phase of the lift because of elastic recoil and stimulation of stretch receptors in the muscles that trigger a power concentric contraction when stretched. The abrupt stop also creates small micro injuries to the fibers, which stimulates hypertrophy (muscle growth).

ET preferentially activates the fast-twitch motor units. The neuromuscular system works on the size principle: the nervous system activates the slow-twitch motor units for tasks requiring little force and larger, fast-twitch motor units for tasks requiring more force. For example, when standing at rest, the nervous system recruits slow-twitch muscle, particularly in the postural muscles. It recruits larger and faster units when doing heavy lifts, sprints or jumps. ET turns on larger muscle units that hypertrophy rapidly. These muscle-nerve groups make you look bigger faster and promote

OVERHEAD TWO-ARM PULLEY CURLS: Using the high cable position on the dual pulley machine, stand with the handle in your right and left hands and your upper arms parallel to the ground. Curl the weight until your hands go above your head (starting position). Lower the weight rapidly to about the middle of the range of motion, stop abruptly, and then curl the weight rapidly to the starting position.

STANDING DUMBBELL CURLS: Stand holding a dumbbell in each hand and use a supinated (palms up) grip. Keeping your elbows in, curl the weight rapidly, brake at the end of the range of motion, and then return rapidly to the starting position. You can also do this exercise one arm at a time.

Dedication & ResilienceTYPE 1 DIABETES DOESN’T HOLD

JASON POSTON BACKBy Joe Pietaro

The next time that you complain about how difficult it is to eat healthy and train hard, picture testing your blood sugar up to 20 times a day, and injecting insulin seven times a day. That is exactly what Jason Poston does, and the IFBB Men’s Physique pro excels in the gym and on the stage despite having type 1 diabetes. Fellow IFBB pro and type 1 diabetic Colette Nelson has worked with Poston for more than a year and the results speak for themselves. “I told him that we have to make the management of your blood sugars a priority,” she said. “In the end, competitions are going to come and go, but diabetes can steal your quality of life and I was not going to let him neglect his blood sugar control for the sake of winning a physique competition.” That would come in due time, but with his health under control, Poston could train the way he knew he could without being held back. He felt better and the two put together the type of diet and insulin intake that would keep his blood sugar levels stabilized throughout the entire day. That meant taking insulin before every meal, even ones that include low carbs and higher in protein and fats. But this is not something that Poston recommends for everyone. “They’re not doing what I’m doing,” he explains, referring to the diet and training. “Someone else taking in just protein with insulin may wind up in the hospital.”

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athleticism in powerful movements such as throwing, jumping and sprinting.

Explosive high-speed training will increase the size and strength of your arms and chest faster than you thought possible. The training is intense but worth the effort. ET training is a scientific

breakthrough that will bring rapid results. You must use it sparingly and gradually to prevent injury. However, it adds a powerful tool to your training arsenal that will boost your arm and chest size to the next level and separate you from the pack.

INTEGRATING EXPLOSIVE, HIGH-SPEED TRAINING INTO YOUR TRAINING PROGRAM

Do the arm and chest workout on two non-consecutive days per week (for example, Monday and Thursday). Use 70 to 80 percent of one repetition maximum. Do leg, core and back exercises of your choice another two days per week. For the best effect, also do the aerobic-high intensity interval training workouts included in this issue of FitnessRx for Men.

Do six sets of 10 repetitions of the following exercises. Rest one minute between sets. Train explosively during each exercise, but maintain good technique. High eccentric training can cause injury. Progress slowly and cut back if you experience excessive muscle soreness. Promote recovery by consuming about 25 to 30 grams of whey protein and three grams of leucine after exercise. Also, consider supplementing your diet with five grams per day of creatine monohydrate. These supplements will promote recovery and maximize training gains.

References: Behm, DG and Sale DG. Velocity specificity of resistance training. Sports Medicine 15: 374-388, 1993. Bottaro M. Effect of high versus low-velocity resistance training on muscular fitness and functional performance in older men. Eur J Appl Physiol 99: 257–264, 2007. Hanssen KE, Kvamme NH, et al. The effect of strength training volume on satellite cells, myogenic regulatory factors, and growth factors. Scand J Med Sci Sports 23: 728-739, 2013. Liu Y, Schlumberger A, et al. Different effects on human skeletal myosin heavy chain isoform expression: strength vs. combination training. J Appl Physiol 94: 2282-2288, 2003. Malisoux L, Francaux M, et al. Stretch-shortening cycle exercises: an effective training paradigm to enhance power output of human single muscle fibers. J Appl Physiol; 100: 771-779, 2006. Nogueira, FRD, et al. The effect of eccentric contraction velocity on muscle damage: A review. Isokinetics and Exercise Science 21: 1-9, 2013. Padulo J, Mignogna P, et al. Effect of different pushing speeds on bench press. Int J Sports Med 33, 376-380, 2012. Rassler DE and Herzog W. Force enhancement following an active stretch in skeletal muscle. J Electromyogr KinesioI. 12: 471-477, 2002. Shepstone TN, et al. Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men. J Appl Physiol 98:1768-1776, 2005. Wilcox J, Larson R, et al. Acute explosive-force movements enhance bench-press performance in athletic men. Int J Sports Physiol Perform 1: 261-269, 2006.

LOW PULLEY CURLS WITH EZ BAR ATTACHMENT: Grasp the EZ bar attachment using a pronated grip. Keeping your elbows in, curl the weight rapidly, brake at the end of the range of motion, and then return rapidly to the starting position. Use a straight bar attachment if the EZ bar is not available.

JASON POSTON CONTEST HISTORY2014 New York Pro Winner2014 Europa Dallas Winner2014 Pittsburgh Pro Second Place2014 Europa Orlando Winner2013 Olympia Fifth Place2013 Valenti Cup Fourth Place2013 Greater Gulf States Pro Fourth Place2013 Pittsburgh Pro Second Place2013 Europa Orlando Eighth Place2013 Pro Grand Prix Physique 11th Place2012 Houston Pro Third Place

CHESTLeverage incline chest press (Hammer Strength

machine or similar): 6 sets, 10 reps, one-minute rest between sets

Dumbbell flyes on a flat bench: 6 sets, 10 reps, one-minute rest between sets

Standing cable crossovers: 6 sets, 10 reps, one-minute rest between sets

TRICEPSDips: 6 sets, 10 reps, one-minute rest between setsStanding one-arm dumbbell French curl: 6 sets, 10

reps, one-minute rest between sets

BICEPSDumbbell curls: 6 sets, 10 reps, one-minute rest

between setsDumbbell hammer curls: 6 sets, 10 reps, one-minute

rest between setsLow pulley curls with EZ bar attachment: 6 sets, 10

reps, one-minute rest between setsStanding two-arm high pulley curls: 6 sets, 10 reps,

one-minute rest between sets


FitRx TRAININGSHUTTERSTOCK IM

AGES

BY THOMAS FAHEY, ED.D.


FOR MAXIMUM FAT LOSS AND FITNESS

Exercise recommendations have come full circle in the last 60 years. In the 1950s and 60s, high-intensity interval training (HIIT; sets of high-intensity exercise interrupted by rest or light exercise) was widely practiced by endurance athletes. Roger Bannister, the first person to run the mile in less than four minutes, only ran two miles per day— four half miles as fast as he could run. HIIT was introduced in the late 1930s by Woldemar Gerschler, a German track and field coach, and refined by coaches from New Zealand, USA, Australia and Europe.

High-intensity interval training (HIIT) was partially replaced by long, slow distance training in the 1970s. Prevailing wisdom of the time was that athletes developed endurance best through training volume rather than intensity. Runners sometimes ran more than 100 miles a week, while swimmers often completed 20,000 meters in a single workout.

For the general public, health organizations such as the American College of Sports Medicine and U.S. Surgeon General’s office recommended that people exercise at moderate intensities for about 150 minutes per week. The rationale for less intense programs was that people would be more likely to do exercise that was more comfortable. Also, most of the health benefits of exercise occur when people go from completely sedentary to moderately active.

The pendulum is swinging back again to intense exercise. High-intensity interval training studies demonstrated rapid gains in fitness training in only 10 to 20 minutes per week. Scientists discovered that HIIT is effective in athletes, recreationally active adults, children, lung and heart patients, and older adults.

Ninety-five percent of success in life is showing up. Few people will train at the intense levels necessary for rapid gains from interval training. Most studies show that after a few months, people get similar results from continuous and interval training. However, fast and slow training recruit different muscle fibers and influence metabolism differently. Combining two to three days per week of interval training with three days

per week of less strenuous low intensity, longer duration aerobics will help you build fitness, cut fat, stick with your program and prevent injury.

HIIT FOR HEALTH AND FITNESS: LESS IS MORE!

High-intensity interval training sounds too good to be true. In studies of moderately trained people, practicing HIIT for only 20 minutes in two weeks triggered changes in aerobic capacity and endurance that took months from traditional endurance workouts practiced 30 to 60 minutes per day. Few exercise techniques are more effective for improving fitness rapidly than HIIT.

The four components of interval training are distance, repetition, intensity and rest, defined as follows:

• Distance refers to either the distance or the time of the exercise interval.

• Repetition is the number of times the exercise is repeated.• Intensity is the speed at which the exercise is performed.• Rest is the time spent recovering between exercises.Canadian researchers found that six sessions of high-

intensity interval training on a stationary bike enhanced endurance, maximal oxygen consumption, muscle

COMBINE FAST AND SLOW CARDIO

SAMPLE PROGRAM COMBINING HIIT, AEROBICS AND

HIGH-SPEED WEIGHT TRAINING

Practice HIIT, aerobics and high-intensity weight training (see an example of a high-speed, explosive weight-training program in this issue of FitnessRx for Men). This program includes high-intensity interval training on an elliptical trainer or stationary bike and traditional aerobics.

MondayHigh-intensity , intermitt ent exercise on an elliptical trainer or stationary bike, 10 to 20 minutes. This technique involves doing 30- to 60-second bouts of maximal exercise immediately followed by one to three minutes of submaximal exercise. Warm up by exercising for two minutes at a comfortable pace. Add resistance to the elliptical trainer or stationary bike as fi tness improves.

High-intensity explosive weight training: chest and arms.

TuesdayAerobics, 30 to 60 minutes. Choose an aerobic exercise that you enjoy, such as walking, jogging, cycling, swimming, gym aerobics or cross-country skiing. Exercise continuously for 60 minutes. Build up slowly if you cannot exercise for that long at the beginning of the program.

High-speed explosive weight training: Legs, back and core.

Wednesday Aerobics, 30 to 60 minutes.

ThursdayHigh-intensity , intermitt ent exercise on an elliptical trainer or stationary bike, 10 to 20 minutes.

High-intensity explosive weight training: chest and arms.

Friday High-speed explosive weight training: Legs, back and core.

Aerobics, 30 to 60 minutes.

SaturdayRest

SundayRest


glycogen and mitochondrial capacity (mitochondria are the powerhouses of the cells). The subjects made these amazing improvements by exercising only 20 minutes over a period of two weeks. Each workout consisted of four to seven repetitions of high-intensity exercise (each repetition consisted of 30 seconds at near maximum effort) on a stationary bike. Follow-up studies showed that practicing HIIT three times per week for six weeks improved endurance and aerobic capacity just as well as training five times per week for 60 minutes. These studies (and more than 60 others) showed the value of high-intensity training for building aerobic capacity and endurance.

You can use interval training in your favorite aerobic exercise. In fact, the type of exercise you select is not important as long as you exercise at a high intensity. HIIT training can even be used to help develop sports skills. For example, a runner might do four to eight repetitions of 200-meter sprints at near-maximum effort. A tennis player might practice volleys against a wall as fast as possible for four to eight repetitions lasting 30 seconds each. A swimmer might swim six to eight repetitions of 50 meters at 100 percent effort. It is important to rest from three to five minutes between repetitions, regardless of the type of exercise being performed.

COMBINING HIIT WITH TRADITIONAL AEROBICSDo not practice interval training more

than three days per week. Intervals are exhausting and easily lead to injury. Let your body tell you how many days you

can tolerate. If you become overly tired after doing interval training three days per week, cut back to two days. If you feel good, try increasing the intensity or number of intervals (but not the number of days per week) and see what happens. As with any kind of exercise program, begin HIIT training slowly and progress conservatively. Although the Canadian studies showed that HIIT training produced substantial fitness improvements by themselves, it is best to integrate HIIT into a traditional aerobics exercise program.

High-intensity interval training appears to be safe and effective in the short term, but there are concerns about the long-term safety and effectiveness of this type of training, so consider the following issues:

• High-intensity training could be dangerous for some people. A physician might be reluctant to give certain patients the green light for this type of exercise.

• Always warm up with several minutes of low-intensity exercise before practicing HIIT. High-intensity exercise without a warm-up can cause cardiac arrhythmias (abnormal heart rhythms) even in healthy people.

• HIIT might trigger overuse injuries in unfit people. For this reason, it is essential to start gradually, particularly if you are unfit. Exercise at submaximal intensities for at least four to six weeks before starting high-intensity interval training. Cut back on interval training or rest if you feel overly fatigued or develop overly sore joints or muscles.

• Combining high- and low-intensity


TRAIN INTENSELY— COMBINING INTERVAL TRAINING, HIGH-SPEED WEIGHT TRAINING AND AEROBICS— AND YOU WILL LOSE FAT AND IMPROVE MUSCLE TONE.

FitRx TRAINING

References:Brooks G, T. Fahey, and K. Baldwin. Exercise

Physiology: Human Bioenergetics and its Applications. New York: McGraw Hill, 2005. (4th edition)

Burgomaster, K. A., et al. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol. 98:1985-1990, 2005.

Fahey, T.D., P. Insel, W. Roth. Fit and Well. New York: McGraw Hill, 2014 (11th edition).Gaesser, G.A and S.A. Siddhartha. High-intensity interval training for health and fitness: can less be more? J Appl Physiol 111: 1540–1541, 2011.

Gibala, M. J. High-intensity interval training: A time-efficient strategy for health promotion? Curr Sports Med Rep. 6:211-213, 2007.

Irving, B. A., et al. Effect of exercise training intensity on abdominal visceral fat and body composition. Med Sci Sports Exerc. 40: 1863-1872, 2008.

Laforgia, J. R.T, et al. Comparison of energy expenditure elevations after submaximal and supramaximal running. J. Appl. Physiol. 82: 661-666, 1997.

Physical Activity Guidelines Advisory Committee. Physical Activity Guidelines Advisory Committee Report, 2008. Washington, DC: U.S. Department of Health and Human Services, 2008.

Rozenek, R., et al. Physiological responses to interval training sessions at velocities associated with VO2max. J Strength Cond Res. 21:188-192, 2007.

Shepstone, T.N., et al. Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men. J Appl Physiol 98: 1768–1776, 2005.

Slentz, C.A., et al. Effects of the amount of exercise on body weight, body composition, and measures of central obesity. Arch. Intern. Med. 164: 31-39, 2004.

Trapp, E. G., et al. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes. 32: 684-691, 2008.

Tremblay, A., et al. Effect of intensity of physical activity on body fatness and fat distribution. Am J. Clin. Nutr. 51: 153-157, 1990.

Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43: 814-818, 1994.

Treuth, M.S., G.R. Hunter, and M. Williams. Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Med. Sci. Sports Exerc. 28:1138-1143, 1996.

exercise provides variety, causes a more consistent increase in metabolic rate and calorie burning, and makes you less susceptible to muscle and joint injuries.

COMBINING HIGH- AND LOW-INTENSITY EXERCISE FOR FAT LOSS

The benefits of intense exercise have been supported by a series of studies conducted for more than 10 years at Laval University in Canada (led by Tremblay and colleagues) and recent studies conducted at the University of Virginia under the direction of Art Weltman. These results showed that people who train intensely develop more muscle and lose more fat than those who exercise at lower intensities. People exercising more intensely lost much more body fat, even though they exercised for less time than people training at moderate intensities.

Researchers from Duke University led by Cris Slentz found similar results. The eight-month study showed that people could lose weight through exercise alone without dieting (the average energy intake was slightly more than 2,000 calories per day). People who exercised intensely lost much more fat than those who trained moderately. However, even moderate-intensity exercise caused some fat loss.

You use more fat as fuel when you exercise slowly but you lose more body fat when exercising intensely. High-intensity training increases release of fat from fat cells, fat use for fuel, and increased metabolic rate after exercise more than low- or moderate-intensity exercise, so you lose more body fat. Also, high-intensity exercise decreases appetite more than moderate- or low-intensity exercises. You’re interested in the bottom line— you want a program that helps you lose fat and makes you look better in your clothes. Overwhelmingly, research studies showed that intense exercise is best for losing fat and building fitness.

HIIT, AEROBICS AND HIGH-SPEED WEIGHT TRAINING

Train intensely— combining interval training, high-speed weight training and aerobics— and you will lose fat and improve muscle tone. Combine your program with a well-balanced diet. Do not follow a low-carbohydrate diet, such as the Atkins or South Beach diets. They will not provide the carbs you need to train intensely. With this program, you won’t have to worry about excess carbs: you will metabolize them rapidly during exercise and then chip away at your body fat for the rest of the day. As with any exercise program, begin conservatively

and progress gradually. Below are some important principles for getting the most from your program.

• Practice HIIT on an elliptical trainer or stationary bike two to three days per week for 10-20 minutes each workout. Sprint for 30 to 60 seconds at 100 percent of maximum effort on a stationary bike or elliptical trainer, followed by light recovery exercise for two minutes. Each workout, do six to 10 sets of these maximum sprints. You can do these sprints on the track (sprinting), stationary or road bike, elliptical trainer or even dribbling a soccer ball.

• Train with weights explosively at least two days per week. Explosive weight training increases muscle mass that will give you a higher metabolic rate and promote fat loss. Increased muscle mass helps burn more calories during the day. Also, you will look fit and toned if you have more muscle. Train hard and explosively during weight training.

• An effective weight-training program should create high levels of muscle tension. High speed, explosive training overloads the fibers and creates more muscle tension than any other form of training, yet few people incorporate it into their training programs. See Muscle Pump: Fast Training for Bigger, Stronger Arms and Chest in this issue of FitnessRx for Men. The example in this article shows a four-day per week program, but you can gain significant benefits from doing less.

• Do 30 to 60 minutes of aerobic exercise at 60 to 85 percent of maximum effort, three to five days per week. Examples include walking, running, cycling, swimming, gym aerobics and cross-country skiing. This will burn about 500 to 1,000 calories a day, which is enough to get rid of nearly a pound of fat per week if you train five days per week. That doesn’t sound like a lot, but you will lose fat and not muscle. What’s more, you will lose weight and it will stay off. Add a sensible diet to the equation and you will rid your body of excess fat before you know it.

• Eat a well-balanced, reduced-calorie diet. Eat a balanced diet containing a variety of foods. Include wholesome foods, such as fruits, vegetables, lean meats, whole grains, nuts and fish. Avoid simple sugars and trans fats. The Atkins type diet— high in proteins and fats and low in carbohydrates— is not appropriate for this kind of exercise because you need carbs to train intensely. The Atkins diet works well for people who want to lose weight but are only moderately active. Reduce caloric intake slightly (300 to 500

calories per day) for long-term success. Healthy eating is more effective for long-term weight control than dangerous crash diets.

• Back off if you get injured. Intense training greatly increases the risk of overuse injuries. People who train intensely ride a thin edge between peak performance and injury because they push hard all the time. Back off on the program when your knees, Achilles tendons, hips or back hurt. Take a few days off and then begin again at a lower intensity.

TRAIN INTENSELY AND FIRM UP QUICKLYYou can lose weight and look fit and

healthy if you are willing to pay the price. Losing 10, 20, 30 pounds or more is no problem if you follow a few basic principles and stick with the program. More importantly, you can maintain your new weight. If you start today, one year from now there will be a new you. You will be thinner, vibrant, healthier and look terrific. The ball is in your court— promise to make fitness and diet priorities in your life and you will achieve the kind of body you want. ■


CUTTING-EDGE

My twin brother, Tony Prisk, recently came to me with a very common problem. He can’t seem to get his legs to grow. Now, being that we are twins and I was able to build legs to win an IFBB pro card, I know that his legs can grow. So this leaves the question, why aren’t they growing? Is it his training? His recovery? His diet? His supplementation?

I asked him about his training in the gym. He said he was doing all the mass movements like squatting heavy, leg press and deadlifts. He was utilizing mass-building techniques like drop sets, negatives and undulating volume. His form was spot on. He was getting enough sleep. He was getting enough rest between leg-training sessions. He was taking a myriad of GNC supplements that I sent him. It turns out that everything was right, except he wasn’t “eating to grow!”

He was stuck in this mentality that said, “If I eat too much I will get fat.” He liked having a six-pack and was afraid of losing it. Furthermore, no one had ever showed him just how much food one needs to eat to grow. When I started bodybuilding, Gregg Ferringer (the NPC contest promoter) would take me over to Max & Erma’s and force feed me with chicken breasts and baked potatoes after my leg workouts. It was a painful experience but I learned a lot about eating to grow. Most importantly, I learned that I had to eat REAL foods and shop the periphery of the grocery store where the animals, vegetables and tubers are harvested.

THE CONCEPT There are many aspects to developing the concept of

“eating to grow.” This is so complex that I have made an iPhone app called the XL Factor App available in the App Store to make the calculations simple while increasing your macronutrient awareness.

First, you have to determine just how many calories you actually need to maintain your weight with regards to total daily energy expenditure. Using equations like the Harris Benedict

Equation x 1.2, you can determine your minimum energy requirements before exercise. Be aware that this equation can be off by as much as 30 percent. Thus, you may have to adjust your diet as you go to counter any misdirection.

Second, you need to consider how active you are in the gym or on your job. One way to get a sense of this is to use a wearable calorie-counting device or phone app. Again, these aren’t very accurate so you will have to adjust as you go. Add your extra calorie burn to your caloric needs and then add up to 500 calories. This will ensure you that you are never energy deficient. More calories will help with gaining weight, but you will run greater risk of storing fat.

Third, you have to adjust your macronutrients (carbs, fats and protein) to meet your individual needs. All proteins, fats and carbs are not created equal. We will go into this in much greater detail.

NOT ALL PROTEINS ARE CREATED EQUAL The ISSN and ACSM recommend nearly 1 gram

per pound of bodyweight for strength-training athletes.1,2 However, some believe that this may be insufficient for maximizing gains from heavy resistance training.3 In fact, I believe that counting the absolute number of all grams of protein may be a little misleading, because all proteins are not created equal.

Proteins are made of amino acids. Some of these amino acids are essential, meaning your body can’t make them and they must be obtained from your diet. Proteins that have appreciable amounts of all the essential amino acids are considered “complete” proteins. Some proteins, incomplete proteins, can be deficient in one or more of the essential amino acids like legumes (methionine). If we assume that we are only counting the “complete” protein content of our meals in calculating our protein intake, we may be consuming less than

MUSCLE A SCIENTIFIC APPROACH

BY VICTOR R. PRISK, M.D.

EAT to GROW

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CUTTING-EDGE

required by whole numbers. Once we have verified that we are

getting the majority of our protein intake from complete proteins, we must also realize that all complete proteins are not created equal. Each protein has different ratios of the essential and non-essential amino acids. Some proteins such as the dairy proteins are particularly rich in the branched-chain amino acids (BCAAs; leucine, isoleucine, valine). It turns out that this difference in BCAA content is an important distinction.

A recently published study has shown that when we consume protein in a skewed fashion (like most Americans) with the majority of our protein intake at dinner and much less at lunch and breakfast, we do not maximize our muscle growth potential.4 This study looked at the difference between eating ~10 grams, 15 grams and 65 grams of protein for breakfast, lunch and dinner, respectively, versus eating 30 grams for each meal. By increasing the protein content of the first two meals, it is theorized that a threshold was met whereby muscle protein synthesis was turned on at each meal. It has been postulated that the switch to be turned on is mTOR.

mTOR is a molecular nutrient sensor that turns on muscle protein synthesis in response to the presence of insulin and amino acids. In other words, mTOR is the

molecular switch that turns on muscle growth. mTOR can be directly activated by the BCAA L-leucine.5 Multiple studies have demonstrated leucine’s ability to turn on muscle protein synthesis. Norton and Wilson have suggested that the leucine content of a protein is the major determinant of its ability to turn on muscle protein synthesis.5 In my opinion, it would be safe to assume that the leucine content of the skewed meals was insufficient to turn on muscle protein synthesis in the breakfast and lunch meals.

Therefore, I propose that we don’t look at all proteins in the same light. They are not all created equal because they have varying degrees of leucine content. For instance, casein is approximately 9 percent leucine while whey isolate can be as high as 12 percent. Moreover, lean beef has higher leucine content per ounce compared to lean turkey. Norton and Wilson have extrapolated from various studies on leucine that 0.05 grams of leucine per kilogram bodyweight per meal will maximize mTOR activation and thus muscle protein synthesis.5 Thus, knowing the leucine content of foods will help determine how much of a particular protein you will need to maximize your muscle growth and/or maintenance, especially in an energy deficit.

This is why I made the patent

pending XL Factor iPhone app. It will help you to maximize the leucine content of your meals through food or supplement augmentation. It is fair to say that augmenting some of your meals with a little leucine, especially in the form of whey protein, will help you to maximize muscle growth during the off-season or even during the competition season.

It is also pretty safe to say that if you are maximizing the leucine content of your food, you will likely be consuming more than the suggested 1 gram of protein per pound bodyweight. Although the science isn’t great, mostly anecdotal evidence has suggested that eating a meal every three to four hours will adequately turn on muscle protein synthesis.5 It is reasonable to maximize your leucine and protein needs with each of your meals. However, when it comes to the other macronutrients, fat and carbohydrate, the amount with each meal can vary as long as energy needs are eventually met.

HEALTHY AND UNHEALTHY FATS There are essential fats that we can’t

live without. Even though recent studies suggest that saturated fat may not be as evil as once thought, if you eat too much when trying to grow, you will probably not be at your healthiest. That being said, restricting your cholesterol and saturated fat intake excessively can cause reductions in testosterone production, potentially hindering muscle growth.6

So, extreme limitations of your fat intake can be detrimental to your goals. By maximizing the polyunsaturated fatty acids, especially the omega-3s from fish oils, you are more likely to see some health benefits from eating to grow. I would recommend keeping your fat content above 30 percent of your total daily calories and strictly avoid toxic and inflammatory trans fats. As for all of the macronutrients, getting the majority of your fat from whole (unprocessed) foods will help you to avoid unhealthy fats.

[Sidebar: Looking back to protein intake, eating these unprocessed foods as in the form of meats, will also provide you with the added benefit of boosting the creatine content of your meals. Although your body has the ability to make creatine from amino acids, supplementation and dietary sources can increase the creatine content of your muscle by up to 40 percent.]

CARBOHYDRATES Science suggests that we do not

necessarily need “fast carbs” after our training to get a muscle protein synthetic

IF YOU AREN’T FOCUSED ON BEING AS LEAN AS HUMANLY POSSIBLE, CARBOHYDRATES ARE BENEFICIAL TO MUSCLE GROWTH. CARBOHY-DRATES FUEL MUSCLE CONTRACTION AND FILL MUSCLE WITH GLYCOGEN STORES, CONTRIBUTING TO MUSCLE SIZE.


response.7 However, if you aren’t focused on being as lean as humanly possible, carbohydrates are beneficial to muscle growth. Carbohydrates fuel muscle contraction and fill muscle with glycogen stores, contributing to muscle size.

Carbohydrates stimulate the release of insulin, your body’s most anabolic hormone. Insulin pushes nutrients into your muscle cells and turns on the synthetic machinery via acting through mTOR. It helps your muscle build contractile proteins, store glycogen and prevents breakdown. By consuming more than adequate amounts of carbohydrates with each meal and around your training, you can maximize strength-training performance in the gym to attain the most adaptive responses for muscle growth. Carbohydrate-deficient diets can

limit testosterone production8; whether this is significant enough to limit muscle accretion is not known. Regardless, low-carbohydrate diets can limit strength as glycogen fuels weight training.

The American College of Sports Medicine recommends consuming 2.7 to 4.5 grams of carbohydrate per pound bodyweight per day.2 The amount required is very dependent on energy requirements after calculating your protein and fat needs. The more endurance or high-volume training you perform, the more carbohydrate you should consume. Additionally, 0.5 grams of carbohydrate per pound bodyweight will be more than enough in a post-workout meal to restore muscle glycogen stores. Again, whole foods such as yams,

potatoes, rice, quinoa and others would be recommended over sugars. Excessive sugar intake can lead to unhealthy “caramelization” of proteins leading to inflammation and the detrimental effects of insulin on fat storage.

The data about the “anabolic window” has become muddied in recent years. There is data to support consuming protein and carbohydrate within an hour before or after your training. However, other studies have shown that if you are consuming adequate amounts of protein throughout the day, the timing around the workout doesn’t matter.9 Essentially, if you are consuming your protein (and thus leucine) every three to four hours as we previously discussed, you will have some protein fairly close to the start of your

training and after. Because the research is so muddied, I still recommend having half of a 40- to 50-gram whey +/- carbohydrate meal before and after your training when “eating to grow.” It can’t hurt, so why not do it?

VEGETABLES Another, often under recognized,

aspect of “eating to grow” is the importance of vegetables. Vegetables are not only important for their antioxidant vitamin, mineral and fiber content. Veggies, especially green leafy veggies, are rich in nitrates. Nitrates act as nitric oxide donors. This is just like the arginine- and citrulline-rich supplements used to boost your pump in the gym.

Foods like spinach, celery and beets

are rich in nitrates and boost nitric oxide. Researchers have found that beetroot juice supplementation results in better tolerance of the intense exercise and better metabolic handling of oxygen than beetroot juice that was depleted of nitrate.10 The subjects on the nitrate-rich beetroot juice took longer to fail at a high-intensity sprint than those on a placebo-nitrate depleted beetroot juice. With higher intensity training you can imagine this could provide greater potential for muscle growth stimulus. With the added antioxidants, you may even recover from that training faster. Do what your mama told ya: eat your veggies!

DIET ESSENTIALS In summary, there are a few things you

need to be certain your diet contains: 1. Whole food sources of quality proteins,

fats, and carbohydrates 2. 0.05 grams of leucine per kilogram

bodyweight per meal 3. Nitrate-rich veggies

Dr. Victor Prisk is a board certified orthopaedic surgeon and IFBB professional bodybuilder in Pittsburgh, PA. Dr. Prisk is an active member of the GNC Medical Advisory Board and creator of the “G.A.I.N. Plan.” He is an NCAA All-American gymnast, champion swing dancer and NPC Welterweight National Champion. For week-to-week updates on his app and books, check out his blog at www.YourGAINPlan.com and Twitter posts @victorprisk.

References: 1. Campbell B, et al. International Society of Sports

Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007 Sep 26;4:8.

2. Rodriguez NR, et al. American College of Sports Medicine position stand. Nutrition and athletic performance. Med Sci Sports Exerc. 2009 Mar;41(3):709-31

3. Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014 May 12;11:20

4. Mamerow MM, et al. Dietary protein distribution positively infl uences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014 Jun;144(6):876-80

5. Norton LE, Wilson GJ. Optimal protein intake to maximize muscle protein synthesis. AgroFOOD industry hi-tech.March/April 2009; 20(2):54-57

6. Hämäläinen EK, et al. Decrease of serum total and free testosterone during a low-fat high-fi bre diet. J Steroid Biochem. 1983 Mar;18(3):369-70.

7. Koopman R, et al. Coingestion of carbohydrate with protein does not further augment postexercise muscle protein synthesis. Am J Physiol Endocrinol Metab 2007, 293:E833–E842.

8. Lane AR, et al. Infl uence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training. Eur J Appl Physiol. 2010 Apr;108(6):1125-31.

9. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013 Jan 29;10(1):5.

10. Breese BC, et al. Beetroot juice supplementation speeds O2 uptake kinetics and improves exercise tolerance during severe-intensity exercise initiated from an elevated metabolic rate. Am J Physiol Regul Integr Comp Physiol. Am J Physiol Regul Integr Comp Physiol. 2013 Dec 15;305(12):R1441-50

BY CONSUMING MORE THAN ADEQUATE AMOUNTS OF CARBOHYDRATES WITH EACH MEAL AND AROUND YOUR

TRAINING, YOU CAN MAXIMIZE STRENGTH-TRAINING PERFORMANCE IN THE GYM TO ATTAIN THE MOST

ADAPTIVE RESPONSES FOR MUSCLE GROWTH.


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MUSCLE FORM & FUNCTIONFitRxCoolDOWN● BY STEPHEN E. ALWAY, Ph.D. | ILLUSTRATIONS BY WILLIAM P. HAMILTON, CMI

MUSCLE STRUCTURE AND FUNCTION

The quadriceps is made from four thigh muscles.1 The vastus lateralis muscle covers the lateral part of the femur bone of the thigh. The vastus medialis muscle is an-chored to the medial part of the fe-mur. The vastus intermedius muscle is attached to the central, anterior part of the femur. The muscle fibers from these three vasti muscles at-tach to the quadriceps tendon. The rectus femoris begins on the hip bones at the iliac crest and above the hip joint and not on the femur.2 Its fibers extend to the patellar tendon along with the three vastus muscles to attach to the patella (knee cap) and continues to the tibia bone of the lower leg as the patellar ligament. Together, the three vasti and the rectus femoris extend (straighten) the leg at the knee by the squat component of snatch squats.

The gluteus maximus is the major hip extensor muscle1 and it is very active when you come up from the deep squat position. The fibers of the gluteus medius muscle run between the hip and the posterior part of the femur bone of the thigh. It abducts the femur at the hip joint by moving the femur laterally. The gluteus medius maintains balance during both up and down phases of the exercise.

The hamstring muscles (long head of the biceps femoris, semi-membranosus and semitendinosus)

attach to the posterior sides of hip and pelvic bones1 and they run down the posterior side of the femur bone to attach on the medial (semitendinosus, semimembra-nosus) or the lateral side (biceps femoris) of the tibia bone just below the knee. Together these muscles flex the knee, but when the foot is on the floor, the ham-strings extend (straighten) the hip joint, such as during the upward phase in snatch squats.

The three sections of the deltoid muscle are also activated with the weight overhead in snatch squats. The fibers from the deltoid muscle

Lift ing heavy is not for everyone, but it does have distinct advantages. A few months of lift ing heavy can really pile on some serious strength, increase your bone density and improve your overall muscle and tendon tone and density . Moving heavy weights quickly will greatly enhance your power as well. The adaptations that you will make in both upper and lower body with heavy lift ing will translate into the ability to challenge your muscles to greater levels when you back off the loads for a more moderate period of training.

Snatch squats are a great way to meet these goals, as this exercise will induce a lower body explosion in strength, while improving the fl exibility and strength in your shoulders and arms and strength.

WITH SNATCH SQUATS

begin along the lateral part of the clavicle (anterior fibers), the middle part of the acromion of the scapula (medial fibers) and the spine of the scapula (posterior fibers).1 The fibers in each of the three regions of the del-toid come together to attach to the humerus bone.


MUSCLE FORM & FUNCTIONFitRxCoolDOWN

SNATCH SQUAT This exercise is challenging, usually as a result of low shoulder,

hip and ankle flexibility and stability.4

1. Put a bar on a squat rack and load it. Position the barbell be-hind the neck across the upper trapezius muscle as if you were going to do a back squat.

2. Grip the bar with a wide snatch grip. The palms should be pro-nated, with your hands almost to the inside collars and your elbows pointing out.4

3.Take two steps backwards to clear from the rack. Place your feet about shoulder-width apart, and turn your toes slightly outwards.

4. Tighten your back and abdominals and take a deep breath, then press the bar. With the wide snatch grip, push the bar up and slightly out or behind your head. The bar should end just behind the ears and over the head with the elbows locked out.

5. Make sure that you first have your balance, with the bar over your head and your feet flat on the floor. Squat down deeply, so that your hamstrings approach and almost touch the calves in the lowest position.4 Keep your chest and chin up and your back tight during the descent into the bottom position of the squat. You can control the weight by pushing up and out on the bar with your trapezius and arms.

6. From the lowest part of the squat, reverse the direction and drive upwards, again, keeping your chest up and back tight until standing fully upright.4

7. After standing erect and gaining control of the weight, take a few extra breaths and launch into the next repetition. Take a break after three repetitions and work up to three sets.

You should stretch your quadriceps and hamstrings and do a couple of minutes of light stationary cycling before beginning this exercise.3 This is important because snatch squats are rather explo-sive as you thrust upwards from the squat position, so the muscles and joints should first be warmed up appropriately.

Keep the bar over your head in a line that is just behind the ears as you are squatting. If you begin to lose control of the bar, do not try to correct, as that could induce a shoulder injury, but simply step out of the way (forward) and drop the weight on the floor behind you.

Instead of racking the bar, you can perform a power snatch to lock the bar in the overhead position. This article does not have the space to fully describe this technique, so be sure that you under-stand the power snatch technique before attempting this.

Snatch squats will take a lot out of you, so rest adequately been your sets. However, you will start to see the loads move upwards quickly, especially at first. Keep it up because even after only a couple of weeks, you will ooze with greater lower body balance, power and overall strength, and this foundation will magnify the rest of your training gains. ■

References:1. Moore, KL and AF Dalley. Clinically oriented Anatomy. Fourth edition. Balti-

more, Lippincott Williams & Williams, 1999; 531-546.2. Waligora AC, Johanson NA, Hirsch BE. Clinical anatomy of the quadriceps

femoris and extensor apparatus of the knee. Clin.Orthop.Relat.Res. 2009; 467: 3297-3306.

3. Pacheco L, Balius R, Aliste L et al. The acute eff ects of diff erent stretching exercises on jump performance. J Strength Cond Res 2011;25:2991-2998.

4. Haff G, Whitley A, Pott eiger J. A Brief Review: Explosive Exercises and Sports Performance. J Strength Cond Res 2001; 23: 13-30.


FAT ATTACKFitRxCoolDOWN● BY MICHAEL J. RUDOLPH, PH.D.

BURN FAT WHILE YOU SLEEP


Getting lean and keeping the weight off requires a comprehensive approach that

increases energy expenditure by burning body fat while managing appetite to maintain the loss of unwanted fat. Recent scientific evidence has shown that a process known as thermogenesis increases energy expenditure while burning body fat in humans1-3 by stimulating the activity of brown adipose tissue (BAT). Brown adipose tissue is a unique type of fat cell that can effectively uncouple the normally linked process of fat burning with cellular energy (ATP) production within the mitochondria. As a result, instead of the energy from fat being used to synthesize ATP, it is instead converted into heat, increasing energy expenditure. BAT’s ability to burn fat and increase energy expenditure presents a promising target for fat loss.

Several months ago, Steve Blechman and Advanced Molecular Labs (AML) launched the revolutionary fat-torching product Thermo Heat that has an exclusive blend of compounds that attack body fat by activating thermogenic fat loss and energy expenditure, while also activating your body’s own appetite-suppressing hormones and neurotransmitters in order to mitigate food consumption for smoother dieting and sustained fat loss.

Thermo Heat has a combination of ingredients designed to enhance energy and mental focus to support intense training, yet without too much stimulation. Tyrosine is one of the stimulatory compounds in Thermo Heat that triggers the production of the excitatory neurotransmitter dopamine, which regulates neurons triggering thermogenesis and appetite control while also having an arousing effect that increases alertness. In addition, Thermo

Heat contains the well-known stimulant caffeine, which also heightens alertness.

Realizing the stimulatory nature of these compounds is fantastic for fat loss and exercise performance, they most likely interfere with the all-important sleep— which is extremely important for complete recuperation that drives muscle growth and reduces weight gain. So, with that in mind, Steve Blechman and AML designed the perfect complement to Thermo Heat that when consumed before an evening meal or at bedtime, maintains an elevated level of thermogenic fat burning throughout the night while, at the same time, reducing stress and promoting sleep. This new

product, Thermo Heat Nighttime, accomplishes this, in part, by replacing the aforementioned stimulatory molecules tyrosine, caffeine, synephrine and thyroid hormone activators with several compounds that strongly induce a relaxed state that potently induces sleep— while also possessing compounds that burn fat and suppress appetite.

CAPSAICINOIDS FOUND IN THERMO HEAT NIGHTTIME THERMOGENICALLY TORCH FAT

BAT thermogenesis is typically activated by stimulating a receptor molecule in the brain belonging to the

WITH THERMO HEAT NIGHTTIME

THERMO HEAT NIGHTTIME MAINTAINS AN ELEVATED LEVEL OF THERMOGENIC FAT BURNING THROUGHOUT THE

NIGHT WHILE, AT THE SAME TIME, REDUCING STRESS AND PROMOTING SLEEP.

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transient receptor potential vanilloid (TRPV) family, whose normal function is to regulate body temperature. Activation of TRPV within the brain triggers the sympathetic nervous system resulting in noradrenaline release, which subsequently enhances fatty acid oxidation. Several studies have shown that additional members of the TRPV receptor family are activated outside of the brain by various food-related compounds that bind to TRPV receptors within the oral cavity or gastrointestinal tract, yet still activate the sympathetic nervous system and BAT-activated thermogenesis. Among the TRPV activators investigated so far, the most extensively studied have been capsaicin and other capsaicin-like compounds known as capsaicinoids that are abundantly found in Thermo Heat Nighttime. Capsaicinoids naturally occur in chili peppers, where they contribute to the hot and spicy flavor of the chili pepper.

In these studies, capsaicinoids were shown to increase BAT thermogenesis in humans through the activation of a specific member of the TRPV family, TRPV1, found in the oral cavity and gastrointestinal tract. Activation of TRPV1 stimulates the sympathetic nervous system, which releases noradrenaline, driving BAT thermogenesis and fat loss.4-6 In addition, other studies showed that longer term ingestion of roughly six weeks increased BAT-dependent thermogenesis, which reduced body fat.7-8

CAPSAICINOIDS REDUCE HUNGER Interventions aimed to improve weight

loss and weight maintenance have rapidly embraced the use of several naturally occurring compounds that burn fat while also decreasing appetite. Capsaicinoids have been shown to reduce food intake9-11 while also significantly reducing the desire to eat more food.10

Although an influence on appetite has been observed in several trials, the mechanism of action is not fully understood. It may be that the release of noradrenaline triggered by capsaicin, as previously mentioned, minimizes appetite as the stimulation of the noradrenaline receptors in the brain has been shown to produce feelings of satiety.12 In addition, the consumption of capsaicin has also been shown to cause an increase in gut-derived hormone GLP-1, which regulates regions of the brain that regulate food intake, resulting in reduced hunger.13

All told, capsaicinoids, which are abundantly found in Thermo Heat Nighttime, potently stimulate and preserve fat loss as recent evidence

clearly shows their comprehensive ability to increase energy expenditure and fat oxidation while also reducing appetite.

THERMO HEAT NIGHTTIME PROMOTES RELAXATION AND SLEEP

Though not readily appreciated, sleep is an extremely potent performance enhancer that stimulates the release of anabolic hormones14 such as testosterone and growth hormone, triggering anabolic processes within the musculoskeletal system. In addition, studies have also shown that ample sleep is necessary to control bodyweight.15

In order to take advantage of the fat-fighting, muscle-building processes stimulated during sleep, Thermo Heat Nighttime potently induces relaxation and sleepiness. Melatonin, which is found abundantly in Thermo Heat Nighttime, is a hormone secreted by the pineal gland in the brain that regulates the sleep/wake cycle helping you fall asleep. Melatonin is also involved in energy metabolism and bodyweight control. Many studies show that melatonin reduces bodyweight and abdominal fat16 without eating less or increasing physical activity. Conceivably, melatonin reduces fat without decreasing food consumption or physical activity by activating BAT-driven thermogenesis17, which autonomously increases energy expenditure and thus fat loss.

In addition to the powerful sleep-enhancing effects of melatonin, compounds in Thermo Heat Nighttime also encourage sleep by strongly reducing stress and anxiety. One of those compounds being L-theanine, an amino acid naturally found in tea that is able to cross the blood-brain barrier and influence activity of the central nervous system.18 Studies have shown the ability of L-theanine to affect the central nervous system results in increased relaxation and lowered anxiety along with improved sleep quality.19-20

In addition to L-theanine, Thermo Heat Nighttime also contains 5-hydroxytryptophan (5-HTP), which is an amino acid that can also pass the blood-brain barrier where it is converted into the neurotransmitter serotonin. The increased production of serotonin is associated with feelings of tiredness and fatigue, as serotonin regulates the sleep-wake cycle. In addition, serotonin curbs cravings and reduces appetite, ultimately resulting in weight loss. As a result, 5-HTP promotes sleepiness while curbing appetite by increasing serotonin production.


FAT ATTACKFitRxCoolDOWN

STRESS REDUCTION WITH GABA Gamma-aminobutyric acid (GABA) is one of the chief inhibitory

neurotransmitters in humans.21 The inhibitory effect of GABA on the body results in a considerable reduction in stress and anxiety22, making it an integral part of the relaxing influence of Thermo Heat Nighttime. In addition, GABA has also been shown to have peripheral activity in various tissues and organs throughout the body regulating cardiovascular functions, renal functions and regulation of the pituitary gland. Interestingly, GABA’s regulation of the pituitary triggers the release of growth hormone23, promoting an anabolic environment that supports greater muscle growth while also promoting fat loss.

UNIQUE SPICE BLEND THAT SUBDUES APPETITE AND INCINERATES FAT

Thermo Heat Nighttime contains a unique blend of spices that suppress appetite, including piperine, the spicy compound from black pepper; cinnamaldehyde, the pungent ingredient in cinnamon; and gingerol, the active constituent in ginger. Piperine and gingerol have been reported to activate the TRPV1 receptor while cinnamaldehyde activates the TRPA1 receptor, a member within the TRPV1 family of receptors. Activation of this family of receptors triggers thermogenic energy expenditure in a similar fashion to capsaicinoids24-25, which ultimately depletes body fat. In addition, all three compounds have been shown to decrease appetite, putting them in a similar category with capsaicin and capsaicinoids as compounds that effectively trigger long-term fat loss by increasing energy expenditure while also decreasing appetite.26-28 Importantly, the spice known as grains of paradise has also been shown to trigger thermogenesis in a similar fashion to the three aforementioned spices found in Thermo Heat Nighttime.29 Yet importantly, there is very convincing evidence also showing that grains of paradise is likely toxic to the liver30, while there is absolutely no evidence whatsoever linking piperine, gingerol or cinnamaldehyde with toxicity.

For more information on Thermo Heat Nighttime, visit www.advancedmolecularlabs.com.

LOSE FAT: TURN DOWN YOUR THERMOSTAT

BY LISA STEUER Improving your metabolism and increasing your body’s ability to

burn fat may be as simple as turning town the thermostat in your bedroom. Researchers, in a study published in the journal Diabetes, found that cold temperatures can have an affect on the body. The study involved five adult men in a temperature-controlled research facility. For four months, the subjects slept at the facility in bedrooms where the temperature was raised a little more each month while they slept. The researchers found that the colder temperatures improved insulin sensitivity and increased brown fat. The results suggest there is a link to cold temperatures and fat burning.

Reference: Paul Lee, Sheila Smith, Joyce Linderman, Amber B Courville, Robert J Brychta,

William Dieckmann, Charlotte D Werner, Kong Y Chen, and Francesco S Celi. Temperature-acclimated brown adipose tissue modulates insulin sensitivity in humans. Diabetes, June 22, 2014 DOI: 10.2337/db14-0513.

REFERENCES 1. Nedergaard J, Bengtsson T and Cannon B. Unexpected

evidence for active brown adipose tissue in adult humans. Am J Physiol Endocrinol Metab 2007; 293, E444-452.

2. Saito M, Okamatsu-Ogura Y, et al. High incidence of metabolically active brown adipose tissue in healthy adult humans: effects of cold exposure and adiposity. Diabetes 2009; 58, 1526-1531.

3. van Marken Lichtenbelt WD, Vanhommerig JW, et al. Cold-activated brown adipose tissue in healthy men. N Engl J Med 2009; 360, 1500-1508.

4. Ludy MJ, Moore GE and Mattes RD. The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chem Senses 2012; 37, 103-121.

5. Snitker S, Fujishima Y, et al. Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Am J Clin Nutr 2009; 89, 45-50.

6. Whiting S, Derbyshire E and Tiwari BK. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite 2012; 59, 341-348.

7. Yoneshiro T, Aita S, et al. Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans. Am J Clin Nutr 2012; 95, 845-850.

8. Saito M and Yoneshiro T. Capsinoids and related food ingredients activating brown fat thermogenesis and reducing body fat in humans. Curr Opin Lipidol 2013; 24, 71-77.

9. Westerterp-Plantenga MS, Smeets A and Lejeune MP. Sensory and gastrointestinal satiety effects of capsaicin on food intake. Int J Obes 2005 (Lond); 29, 682-688.

10. Yoshioka M, Imanaga M, et al. Maximum tolerable dose of red pepper decreases fat intake independently of spicy sensation in the mouth. Br J Nutr 2004; 91, 991-995.

11. Yoshioka M, St-Pierre S, et al. Effects of red pepper on appetite and energy intake. Br J Nutr 1999; 82, 115-123.

12. Wellman PJ. Norepinephrine and the control of food intake. Nutrition 2000; 16, 837-842.

13. Smeets AJ and Westerterp-Plantenga MS. The acute effects of a lunch containing capsaicin on energy and substrate utilisation, hormones, and satiety. Eur J Nutr 2009; 48, 229-234.

14. Spiegel K, Leproult R and Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet 1999; 354, 1435-1439.

15. Yi S, Nakagawa T, et al. Short sleep duration in association with CT-scanned abdominal fat areas: the Hitachi Health Study. Int J Obes 2013 (Lond); 37, 129-134.

16. Wolden-Hanson T, Mitton DR, et al. Daily melatonin administration to middle-aged male rats suppresses body weight, intraabdominal adiposity, and plasma leptin and insulin independent of food intake and total body fat. Endocrinology 2000; 141, 487-497.

17. Tan DX, Manchester LC, et al. Significance and application of melatonin in the regulation of brown adipose tissue metabolism: relation to human obesity. Obes Rev 2011; 12, 167-188.

18. Gomez-Ramirez M, Higgins BA, et al. The deployment of intersensory selective attention: a high-density electrical mapping study of the effects of theanine. Clin Neuropharmacol 2007; 30, 25-38.

19. Kimura K, Ozeki M, et al. L-Theanine reduces psychological and physiological stress responses. Biol Psychol 2007; 74, 39-45.

20. Lyon MR, Kapoor MP and Juneja LR. The effects of L-theanine (Suntheanine(R)) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial. Altern Med Rev 2011; 16, 348-354.

21. Nicoll RA, Malenka RC and Kauer JA. Functional comparison of neurotransmitter receptor subtypes in mammalian central nervous system. Physiol Rev 1990; 70, 513-565.

22. Abdou AM, Higashiguchi S, et al. Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. Biofactors 2006; 26, 201-208.

23. Powers ME, Yarrow JF, et al. Growth hormone isoform responses to GABA ingestion at rest and after exercise. Med Sci Sports Exerc 2008; 40, 104-110.

24. Yoneshiro T and Saito M. Transient receptor potential activated brown fat thermogenesis as a target of food ingredients for obesity management. Curr Opin Clin Nutr Metab Care 2013; 16, 625-631.

25. McNamara FN, Randall A and Gunthorpe MJ. Effects of piperine, the pungent component of black pepper, at the human vanilloid receptor (TRPV1). Br J Pharmacol 2005; 144, 781-790.

26. Jwa H, Choi Y, et al. Piperine, an LXRalpha antagonist, protects against hepatic steatosis and improves insulin signaling in mice fed a high-fat diet. Biochem Pharmacol 2012; 84, 1501-1510.

27. Mansour MS, Ni YM, et al. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study. Metabolism 2012; 61, 1347-1352.

28. Kim MJ, Son HJ, et al. The TRPA1 agonist, methyl syringate suppresses food intake and gastric emptying. PLoS One 2012; 8, e71603.

29. Iwami M, Mahmoud FA, et al. Extract of grains of paradise and its active principle 6-paradol trigger thermogenesis of brown adipose tissue in rats. Auton Neurosci 2011; 161, 63-67.

30. Ilic N, Schmidt BM, et al. Toxicological evaluation of grains of paradise (Aframomum melegueta) [Roscoe] K. Schum. J Ethnopharmacol 2010; 127, 352-356.

For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an athlete (he played college football at Hofstra University), personal trainer or as a Research Scientist (he earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the molecular biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight years. That research contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK— leading to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York Structural Biology Center doing contract work for the Department of Defense on a project involving national security.

TEAM BSN ATHLETE Ryan Hughes

IFBB Men's Physique Competitor

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.

NOX-RH1 ©2014 BSN® For best results supplements should be taken as directed over time, at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary.

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EXPLOSIVE ENERGY ENHANCED ENDURANCE MAXIMUM PERFORMANCE


Marathons have always been very popular with those will-ing to train hard and push themselves to the limit. And while such events are still popular, in recent years a different kind of racing has been growing— off-road endurance racing through mountains, trails and even from island to island.

The relatively new kind of racing is attracting people of all fitness abilities and spans the globe, with more and more events popping up each year and participation levels continuing to increase. Here’s a look at just a few of the off-road endurance racing events currently taking place around the world.

RACE THROUGH THE ROCKIES One of the first off-road trail races, the Leadville Trail 100

Run, was founded by Kenneth Chlouber and began in 1983 with just 47 runners, according to Kerrie Bruxvoort, marketing coordinator for the Leadville Race Series. At the annual run this year, more than 700 runners participated in the 100-mile course through the extreme Colorado Rockies terrain— from elevations of 9,200 to 12,600 feet.

Since it takes place at such a high elevation, the race is historically known as “The Race Across the Sky.” “The event is rich in history and tradition and really the course remained unchanged until 2008. It’s extremely challenging and those that meet a 25-hour cutoff time are awarded the coveted Leadville Buckle— a large silver and gold trophy buckle,” said Kerrie.

The Leadville Race Series consists of seven running events and four mountain biking events including the Marathon/

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CARDIO BURNFitRxCoolDOWN● BY LISA STEUER

Running IntoTHE WILDOff -Road Racing Events Continue to Increase Worldwide

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Heavy Half, Silver Rush 50 Bike and Run, 100 Mile MTB, 100 Mile Run, Leadville 10K Run. There are also six events in the Leadville Qualifying Series. Today, close to 9,000 total athletes annually participate in the Leadville Race Series events.

In addition, there are also training opportunities for inter-ested participants. The Leadville Trail 100 Run is presented by New Balance Training Camp, and the Camp of Champions for the Leadville 100 Mountain Bike Race is presented by Herbal-ife24. There are also specific coaches dedicated to the MTB and Run events.

But what does it take, exactly, to be a Leadville runner? “Plenty of running, a good solid base of trail expe-rience and a whole lot of guts and determination. It really is based on the individual. Some take a year to train, some take months, and some take weeks,” said Kerrie.

Kerrie added that trail run-ning is becoming more and more popular as more races become available and media and social media are picking up the beautiful surroundings. “There are elites and teams dedicated to trail running. Not to mention we’ve seen an influx in gear for trail run-ners. And on top of all of that, trail runs are beautiful! They offer softer running surfaces and many people do them as destination events.”

THE RACE THAT STARTED AS A BET

Want to combine a once-in-lifetime vacation with a hardcore, intense run/swim

that you will never forget? If you are really feeling daring, you can try Sweden’s Otillo race— a 46.6-mile race that involves teams of two who race together from island to island.

It all started out as a drunk-en bet in 2002. One late night, Anders Malm, the owner of the hotel Uto Vardshus, and his staff challenged each other to a island-crossing race— and the last team to finish had to pay for the accommoda-tions, dinner and drinks at the destination. The challenge was transformed into a com-mercial race in 2006 with the help of Michael Lemmel and Mats Skott and today attracts people from all around the world.

Beginning by the Seglar-hotel on the island of Sand-hamn, the race finishes at Uto Vardshus, on the island of Uto, and crosses over a total of 26 islands. Follow-ing a pre-marked route, the course involves gravel roads,

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CROSS FIT CHAMPION Q&AFitRxCoolDOWN

beautiful trails, rocky passages and more. Since there is both swimming and running with no time to change, racers swim in their shoes and run in their wetsuits. As a result, competitors need to be fit and have the ability to get in and out of the water, as there are as many as 38 “ins and outs,” according to the website.

“The course is massive and almost not possible to finish,” said Michael Lemmel, director of the Otillo Race Series. “We have teams from all over the world and with very different backgrounds.” It takes on average about 12 hours for each team to complete the race, with some faster teams being able to complete in it about eight hours and 30 minutes, said Michael.

“We are living at a very special time where people are living more and more through their digital life. That creates a need for the opposite end of the spectrum where you push your physical self in a space where you can enjoy true freedom. Running is what our bodies were made to do,” said Michael.

A WORLDWIDE EVENTThe “Fugitive 10,” a race hosted by

XTERRA, is not your average 10-kilometer challenge. Held in the urban setting of downtown Richmond, Virginia, the race has been described as “the chase scene from Harrison Ford’s movie, ‘The Fugitive,’ minus only the waterfall jump,” said Trey Garman, vice president of TEAM Unlim-ited/XTERRA. In other words, the course involves river crossings, rock jumpings and more.

In addition, there’s barren desert races just outside the Vegas strip, cave-crawling jungle adventures on the island of Saipan, night runs through the Amazon jungles of Brazil, runs past castles in the Czech Republic, grueling trail marathons in New Zealand, and more. “With more than 100 races worldwide, the terrain, elevation,

weather and atmosphere vary dramati-cally from location to location— each offering something special to runners,” said Trey.

XTERRA has been producing off-road triathlons since 1996 and trail runs since 2000 as part of the off-road sports festival XTERRA weekends that also included short and long course off-road triathlons, mountain bike races, swim events, etc.

In 2005, the “XTERRA Scramble Series” was introduced, which added trail runs as their own unique events outside of the triathlon weekend. Through the years, the series has grown from six regions and 28 races in 2006 to 18 regions and more than 100 races this year, including dozens of races overseas in conjunction with the XTERRA World Tour of off-road triathlons. They now feature trail races all around the country and the world— including in Costa Rica, New Zealand, Malaysia, France, Japan and much more. In fact in 2014, there were 134 races in 22 states a

“XTERRA is a family-friendly, laid-back atmosphere that we believe is less intimi-dating than other events,” said Trey. “We do have top athletes, but we also have regional age group winners with a large range of speed. We get calls from athletes asking if they will be out of their league at any particular event, and always tell them we have runners of all abilities and that they will be in good company. Trail run-ning can be done at any age, and we truly embrace that mentality.”

The races range from 5 to 50 kilome-ters. In the U.S., XTERRA races are a part of a nationwide series, so runners have the opportunity to become champions. Runners of all ages can race against other athletes in their same division in several events and become a regional champ, go on to Nationals and race against some of the best from XTERRA’s 18 regions na-tionwide to become a National champion, then move on to Worlds. The top prize at Nationals is $5,000 and at the Worlds is $10,000.

Last year more than 30,000 runners competed worldwide, and that number was expected to increase this year, said Trey. “I just think it’s a great way to feel like a kid again and get out and play in nature. Plus, there’s something primal about chasing (or being chased) through the woods!”

GET STARTEDIf you’re not quite ready for an off-road

endurance race, give trail running on your own a try. If you visit the website of the American Trail Running Association (www.trailrunner.com), you can find run-ning trails by state. ■

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CROSSFIT REVOLUTIONFitRxCoolDOWN


FitnessRx is proud to introduce a new CrossFit column by journalist and

author J.C. Herz. J.C.’s most recently published book,

Learning to Breathe Fire: The Rise of CrossFit and

the Primal Future of Fitness, goes behind the scenes with

CrossFit’s founders, stars and everyday enthusiasts to

explore the science of why CrossFit works— which

mirrors what her column will focus on right here in

FitnessRx for Men. We hope you enjoy it!

BIOGRAPHYJ.C. Herz (@jcherz) is the author of

Learning to Breathe Fire: The Rise of CrossFit and the Primal Future of Fitness (Crown Books), a book about the science and the psychology of physical intensity , and the link between CrossFit’s ritual in-tensity and the genesis of sport in ancient human society . Learning to Breathe Fire is a proud supporter of TeamRWB.org, a nonprofi t dedicated to improving the lives of returning veterans through fi tness. JC has also assembled a spirited tribe of CrossFit fi rebreathers on Learning to Breathe Fire’s Facebook page.

● BY J.C. HERZ

IS FUNCTIONALFITNESS A SPORT?

For years, CrossFit has been participant-driven: anyone, anywhere is challenged to jump in and test their mettle. This year, more than 200,000 (mostly regular) people participated in the qualifying round of the CrossFit Games. After this first round, field houses for the Regionals were thronged with friends, family and supporters of regional competitors. Even elite Games competi-tors are only two or three degrees away from soc-cer moms doing box jumps at the local gym.

With the rise of the Games and the newly formed National Pro Grid League (NPGL) team league comes the prospect of functional fitness (NPGL is similar to CrossFit but is not officially affiliated with it) as a spectator sport, i.e., an athletic spectacle viewed by a mass audience of non-CrossFitters. Critics are squinting hard at the prospect. Their common refrain is that this isn’t a sport, it’s just exercise.

But the question of “What is sport?” is very different from the question of “What is a viable and potentially lucrative televised athletic event?” From the bronze age to modern times, sport is the ritual sacrifice of human energy— this is what unites track and field, basketball, Greco-Roman wrestling, soccer, mountain climbing and the Tour de France. By historical standards, a combination of sprints, gymnastics and weightlifting certainly qualifies as a sport. Compared to what passes for sport in the modern Olympics (Curling? Trampo-line? Diving?), it’s an easy call.

What works on television is a different ques-tion. “It’s more than just a competition of the fittest alive,” says CrossFit Games Director Dave Castro. “It’s performing arts. It’s theater.” The Games are strongly choreographed. There’s always an element of surprise. In the final event of 2014, the athletes heard a description of their final challenge only seconds before the signal to start. The Games’ narrative— a quest to determine the fittest man and woman on Earth— is essentially the same as The Highlander (“There can be only one!”).

The gulf between the Games and NPGL is community. From its inception, the Games have been community-driven, and its burgeoning com-munity is a rock-solid foundation for the CrossFit Games television franchise. In order to build the same kind of community, NPGL needs to make lots of people care about city fitness teams as much as they care about their municipal football or basketball teams. That’s a hard row to hoe, especially when NPGL athletes aren’t residents of

the city they represent.NPGL also needs a narrative. The league

stages a season-long team competition in which coaches choose specialists for each workout: the speed demon for sprints, the power athlete for heavy lifts. It’s a chess match between coaches as they deploy different athletes on the grid— a jock version of Dungeons & Dragons. Will the tactical gamesmanship be interesting? Or will it seem like inside baseball, even to CrossFitters?

If the arena is kinetic enough, this might not matter. With great video production, the events could succeed in the same vein as the X-Games or American Ninja Warrior. If that doesn’t work, expect a descent into athletic reality television: backstage team dynamics, schlocky redemp-tion stories, leering shots of female athletes, and manufactured controversy.

At the end of the day, there’s a lot of cable airtime to fill. Incredibly boring-to-watch sports— golf, bass fishing, marathon running— have become television staples because of the audiences they attract. If a young-ish, male-ish viewer population with abundant disposable income wants to see barbells, pull-ups and booty shorts on TV, then advertisers will certainly help them along. ■

CrossFit, Inc

THE INCREASE IN OBSTACLE-STYLE GYMS AND COURSES


FIT TRENDSFitRxCoolDOWN● BY LISA STEUER

When it comes to training at a gym, one of the only options used to be the ty pical building with rooms of treadmills, weights and machines. But with the rise in popularity in obstacle course racing and functional fi tness training like CrossFit, more and more gyms are providing a diff erent kind of training that prepares you for obstacle course races and builds strength and endurance in new and innovating ways. In addition, there is a rise in “fi xed obstacles courses”— where people can train for, as well as compete in, races. It’s a growing industry in the world of sports, with many insiders planning for future expansion— meaning we can expect this ty pe of train-ing to grow even more in the next few years.

The specialized obstacle course gyms, as well as “fi xed obstacle

course” locations, are turning up everywhere. There is Epic Hybrid Training in Manhatt an, which includes “Spartan-inspired” workouts, and another gym called Iron Sports in Houston is an “offi cial Ninja warrior training facility ” that helps people train for obstacle course races. But those are just a few examples. And even gyms that are not entirely dedicated to obstacle course training are beginning to off er training courses based on obstacle races. In addition, some organized obstacle courses are off ering their own training— Spartan Race off ers a coaching certifi cation that allows coaches to bring Spartan training to fi tness facilities and boot camps.

Here’s an in-depth look at a few places that are changing the game when it comes to obstacle course training and fi tness.

“GROWING LIKE CRAZY”Shale Hill Adventure Farm, located

in Benson, Vermont, began when Rob Butler created a personal training course for his own use. “As I was building, some guys stopped by to see what was going on and asked if they could train with me. One thing led to another and we started having Saturday morning obstacle runs, and every week or so I would add another obstacle.”

There are now more than 60 obstacles and challenges on Shale Hill’s 10K course. “We have been called the toughest ob-stacle course in the country by some great publications and we strive to continue to offer new challenges to people of all fit-ness levels,” said Rob.

At Shale Hill, there are about nine races a year, including the Benson Bear Obstacle Race Points Series, the 8-Hour

Benson Polar Bear Obstacle Challenge (first weekend in February: as many laps as possible in eight hours that also includes a full buffet and party) and a Halloween dress-up race. There is also the Tri-Obstaclon,™ which is a combina-tion of mountain biking, swimming, more mountain biking and obstacle racing. Rob described it as “the most fun non-traditional triathlon ever!” At the time of this interview, Shale Hill was also hosting their first obstacle course wedding. “We also now offer the ‘24 Hours of Shale Hell.’ This is a 24-hour event designed to see how many laps on our 10K course you can complete in 24 hours. Super tough!” said Rob.

Having a fixed location for obstacle course events has its advantages, said Rob. “We offer a location for people to come and train so that they are ready for

their weekend warrior events. Another key feature to our course is that people can gauge improvement. Week to week, month to month, they can compare their course times, what obstacles they have been able to master, how much weight they are able to move.”

Shale Hill has become so popular that people are now making it into a destina-tion. There’s a facility onsite that holds up to 10 people that’s available for renting, allowing people to stay right on the prem-ises and train or race. “I have seen people lose over 70 pounds in a year and master every obstacle. I see people constantly overcome fears and actually embrace what they once feared. We see groups come in here for team building and leave here bonded. The results are just amaz-ing,” said Rob.

In addition, Rob says that obstacle

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course racing at Shale Hill has even helped some men and women suffering from post-traumatic stress dis-order after returning from war. “They come here and they fit in, they feel comfort-able and I don’t know what this means or where I’m going to go with it, but if this helps them, then this could be a great way to get them re-aquainted with their civilian lives,” said Rob. “I have seen amazing changes in some servicemen in the last year.”

In the beginning, most people used Shale Hill to train for other races, but now more and more people are training at Shale Hill to compete there, and it also attracts all kinds of fitness levels. “It is the fun and the riskiness of it that makes it so popular,” said Rob. “It is an adrenaline rush when you complete something that you never thought you could.” It is for this reason, said Rob, that obstacle course gyms and races are “growing like crazy.”

“You will see over the course of the next five years— fixed location obstacle courses will be all over the U.S.”

UNLEASH YOURSELF Touted as the largest indoor training facility of its kind in South-

ern New England, Unleashed, a gym located in Warwick, Rhode Island, has more than 6,000 square feet of fixed obstacles and functional training equipment including vertical ropes, Tyrolean traverse ropes, a traverse wall, a cargo net, tires, TRX equipment, hand weights, kettlebells, battle ropes and more.

The staff at Unleashed includes Spartan-certified coaches, RKC-certified kettlebell coaching, TRX-certified coaching, certified INSANITY coaching, and professional boxing/kickboxing coaching. There are conditioning classes, obstacle fit and functional classes in addition to kickboxing, TRX, kettlebells, functional training and resistance training classes.

“People have experienced weight loss, fat loss and significant gains in strength and overall confidence,” said Janine V. Calise, a partner who owns Unleashed with Kevin Roy. “For example, we have had some deconditioned people come in looking for a different approach in fitness. They may have come in very intimidated at first, but not even a year later some experienced significant weight loss and have gained an unsurpassed amount of self-confidence, in addi-tion to competing in Spartan races, etc.”

And during race season, it’s a place that many racers go to prepare. “Many participants travel over 50 miles to utilize our facility and experience our coaching to maximize their performance and master the technical skills needed to excel in obstacle races,” said

Janine. “However, once people come in, they realize pretty quick the importance and benefits of functional training for overall health and wellness beyond race preparation.”

The coaches at Unleashed have competed in some of the most rigorous obstacle races. “We train both inside and outside to cover all the bases in functional training. We also accommodate large and small companies for team-building experiences. Workshops and seminars for race prepared-ness and the importance of functional training have also been offered on and offsite.”

In addition, some athletes that have trained at Unleashed are now competing at higher levels and are continuing to do so daily.

“Our coaching accommodates the beginner as well as advanced athletes,” said Janine. “There’s nothing better than helping someone reach outside their comfort zone and accom-plishing what they once thought may be impossible.”

THE FUTUREUnleashed, like many other gyms, also has plans for expan-

sion. The Rhode Island location is currently their premier test center, and with the rise in popularity of obstacle course gyms, they plan to make franchise opportunities available in the near future. And there will soon be Ninja Warrior training.

In addition, Rob from Shale Hill has formed a company called ORTC USA. This is a company that will organize fixed location courses like Shale Hill into a group that can work together to hold race series and other competitions. He plans to help more people open obstacle course gyms throughout the U.S. and Canada, and get the association up and running in 2015. It is hoped that this group will help the obstacle course industry grow and thrive in the world of sports.

“With a group of fixed location courses, it will give every-one a place to train and therefore make the sport a safer,” said Rob. “Currently safety is a large concern. Many people show up to a weekend race and have never dealt with some of the obstacles— that makes for a potentially dangerous situation. But with having a fixed location course to train on, they will know what to do when they approach an obstacle. They will be more efficient and knowledgeable.” ■

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OBSTACLE RACING Q&AFitRxCoolDOWN

BIOGRAPHYJOE DE SENA the co-founder of Spartan Race and author of the New York Ti mes best-selling SPAR-

TAN UP! A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak Performance in Life. Spartan Race began as an obstacle race based on the extreme spirit of the legendary Death Race, and has become a multimillion dollar global lifesty le company in less than 10 years. It was voted Out-side magazine’s Best Obstacle Race. In one year’s time he competed in the Raid International Ukatak in Canada; the IditaSport in Alaska; the Odyssey Adventure Race and the OAR Beast of the East, both in Virginia; the Raid the North Extreme in Newfoundland, the Adrenaline Rush in Ireland and the Discovery Channel World Championships in Switzerland. He resides in Vermont with his family. For more informa-tion, please visit www.spartanupthebook.com.

● BY JOE DE SENA

CAN YOU GIVE ANY TIPS ON STAMINA? I’M TRYING TO GET BET-TER AT LONG-DISTANCE RUNNING AS I PREPARE FOR DOING MY FIRST OBSTACLE RACE. ARE THERE ANY GOOD BREATHING TECHNIQUES OR SPECIFIC DRILLS YOU CAN SHARE?

Sprint running followed by burpees followed by sprint running followed by bur-pees. Practicing at high intensity increases stamina. To further enhance endurance and build stamina, you can hike and run over progressively longer natural terrain (trails) with plenty of hills. Practicing both uphill and downhill running is essential for this sport.

Using meditation breathing techniques helps in learning how to control your breath.

Draw in your breath through your nose for a slow count of five, then hold your breath for a count of three, and release slowly through your mouth for a count of seven. At first you may not be able to do it, but as you learn to draw breath fully from the diaphragm, you will find that it gets easier over time and your breathing becomes less labored.

AFTER COMPLETING A SPARTAN RACE, HOW MUCH TIME SHOULD YOU WAIT BEFORE DOING YOUR NEXT ONE?

However long it takes to get back to the start line. We don’t believe in needing rest. Did cavemen not eat when it was a rest day?

It can take a longer time for the newer obstacle racer to recover fully,

but there isn’t a set time frame. Each person must assess how his or her body is function-ing and put forth effort accordingly. Each day we keep moving, training and adapting to becoming well-oiled machines, ready for anything, but certain ailments and over-use injuries should not be overlooked or ignored. The professional athlete is already trained to a high level and like other sports may need to cycle training and racing to peak for key races. ■may need to cycl gpeak for key races. ■

HAVE A QUESTION FOR JOE DE SENA? EMAIL IT TO

[email protected]


OBSN

I KNOW THAT A LARGE PART OF OBSTACLE COURSE RACING IS MEN-TAL. ANY ADVICE FOR BUILDING YOUR MENTAL STRENGTH? WHAT ROLE DOES MENTAL STRENGTH PLAY IN A SPARTAN RACE?

We like to say that 80 percent of a Spartan race is mental and the other 20 percent is physical. The entire experience is mental until you go out of body, but that perhaps is a topic for another article. The key is to focus on where you are in the race at this exact moment, and to focus on your next handhold and your next foot plant (not the person’s next to you, ahead of you or behind you). Developing the capacity to be in your own “zone” fluidly moving through the course is where the fun happens. This does not mean racing to the exclu-sion of all things around you. It means simultane-ously gathering energy and lending energy as you move along your way, being calm, yet power-ful, conquering one obstacle at a time.

IN YOUR OPINION, WHAT ARE SOME OF THE BEST EXERCISES FOR INCREAS-ING OVERALL STRENGTH?

Pull-ups, dips, sandbag-carrying bear crawl, sandbag-carrying box jumps, chopping wood, sandbag burpees.

Begin to adapt the body so it can handle the demands of obstacle racing. This takes time and can be done by incorporating many functional full-body movements to tap into muscular and skeletal efficiency as the body moves across rug-ged terrain over, under and through varied ob-stacles. Think about running and adding dynamic functional full-body movements such as bear crawls, crab walks, ape walks or leap frogs plus burpees (not just stand-alone workouts filled with only repetitive isolated or individual exercises). The best way to prepare for a Spartan Race is to simulate the race, and that requires a constant switching between cardio and strength repeat-edly at high intensity.

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WHAT DO YOU THINK ABOUT CROSSFIT? DO YOU THINK IT’S A GOOD WAY TO PREPARE FOR OBSTACLE COURSE RACING?

Crossfit is excellent, but we tend to focus more on bodyweight exercises and run-ning… and we have our SGX system.

The conditioning CrossFit training gives an athlete is exceptional, and incorporating running with it has been a great way for many obstacle racers to train (globally). Being able to move our own bodyweight over long distances while carrying heavy loads is a bit different from the repetitive balanced loads used in a CrossFit box. CrossFit does re-quire investment in proper technique for some of its key components to avoid injury. Our SGX system helps athletes move efficiently with less shear force on the body... technique and form are perhaps more easily/quickly learned.

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SUPPLEMENT EDGEFitRxCoolDOWN● BY MICHAEL J. RUDOLPH, PH.D.

NITRIC OXIDE:EFFECTS ON EXERCISE PERFORMANCE AND

TRAINING ADAPTATIONSThe signaling molecule nitric oxide

(NO) is best known for its ability to enhance performance by increas-ing blood flow to muscle tissue. The increase in blood flow brings more essential nutrients and oxygen to laboring muscles while simultane-ously removing metabolic waste, thus improving muscular function and en-durance. NO triggers increased blood flow by turning on cellular signaling cascades that relax the smooth muscle within the arterial wall, causing the ar-teries to dilate or open up, permitting greater blood flow.

NO ALSO BOOSTS MUSCLE GROWTH WHILE TRIMMING BODY FAT

In addition to regulating blood flow, NO has emerged as an essential regu-lator of several additional functions that also improve the overall response to exercise.1 In particular, NO has surfaced as an important regulator of body composition by enhancing the anabolic effects of insulin for greater muscle mass. In addition, NO has the capacity to lower body fat by effec-tively increasing fatty acid oxidation. In fact, several studies have shown that supplementation with compounds that trigger NO production increases muscle mass while decreasing body fat.2-4 Furthermore, additional studies in animals have shown that NO-boosting compounds can also activate a process known as thermogenesis,5,6

which increases energy expenditure, further promoting the loss of body fat.

BOOST NO WITH AML PREWORKOUT

Because of the remarkable ability of NO to increase muscle and cut fat, Advanced Molecular Labs and its CEO Steve Blechman have brought together an impressive blend of com-pounds that boosts NO production like

never seen before in the revolutionary new product AML Preworkout. The con-siderable spike in NO levels induced by AML Preworkout will most assuredly drive astonishing gains in lean body mass and muscular endurance.

CITRULLINE MORE POTENTLY INCREASES NO PRODUCTION AND CARDIOVASCULAR PERFORMANCE

NO is biosynthesized from the ami-no acid arginine, which originally led to the belief that increased arginine consumption would enhance produc-tion of NO. However, it turns out that arginine is poorly absorbed by the intestine7 and quickly broken down by the liver,8 which together signifi-cantly reduces its capacity to increase NO production, making it a rather poor choice for increasing NO. On the other hand, the amino acid citrulline, which is converted in the body into arginine, is readily absorbed by the intestines and is not rapidly degraded by the liver,9 making citrulline a much more effective way to increase endogenous NO production for im-proved muscular performance.

The greater influence of citrulline on NO levels relative to arginine was clearly demonstrated in a study by Osowska et al.10 where they found that citrulline consumption produced a substantially larger amount of argi-nine in the blood and muscle tissue when compared to either arginine or placebo ingestion. In addition, another study by Schwedhelm et al.11 showed that the capacity of citrulline to yield higher levels of arginine in the body also triggered improved production of NO along with NO-dependent signal-ing activity. Collectively, these studies confirm that citrulline supplementa-tion is considerably more effective than arginine for boosting NO produc-tion and function.

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STUDIES IN ANIMALS HAVE SHOWN THAT NO-BOOSTING COMPOUNDS CAN ALSO ACTIVATE A PROCESS KNOWN AS THERMOGENESIS,

WHICH INCREASES ENERGY EXPEN-DITURE, FURTHER PROMOTING THE

LOSS OF BODY FAT.


SUPPLEMENT EDGE

BEETROOT NITRATES ALSO EFFECTIVELY INCREASE NO

In addition to the biosynthesis of NO from arginine, inorganic nitrate can also serve as a substrate for NO production where the chemical reduction of nitrate generates NO. Consequently, greater levels of nitrate in the diet can also amplify NO production. One source loaded with nitrate is beetroot. Indeed, not only is beetroot loaded with nitrate, but also several studies have shown that beetroot consumption significantly increased exercise intensity12 along with considerable improvements in cycling time and power output13 likely from the conver-sion of nitrate found in beetroot into NO.

AML PREWORKOUT’S ATP ALSO TRIGGERS NO PRODUCTION

ATP normally functions as the primary energy source within the body. More re-cently however, ATP has been shown to exhibit other functions in the body that are not related to energy production yet still enhance exercise performance. One of these additional functions occurs when ATP binds to a specific set of adenosine recep-tors embedded within the cell membrane, initiating a set of cellular signaling cascades that trigger the production of NO.

What’s more, studies have shown that ATP ingestion stimulates the formation of NO, resulting in the increase of blood flow14-15

while another study by Rathmacher et al.w confirmed that the consumption of 400 milligrams of ATP per day for two weeks significantly increased muscular endurance, particularly for the last two sets of a peak-torque endurance test using a dynamometer.

Studies have also shown that 225 to 400 milligrams of oral ATP can increase muscu-lar strength.

MORE NO BOOSTERS FOR MUSCLE SIZE AND FUNCTION

In addition to the previously mentioned NO-boosters, AML Preworkout possesses watermelon and grape skin extracts, which are also loaded with compounds that power-fully stimulate NO production17-18 for an even greater influence on muscle growth and performance enhancement.

BOLSTERING NO CATALYSIS The biosynthesis of NO from arginine is

catalyzed by the enzyme nitric oxide synthase. This group of enzymes requires the cofactor tetrahydrobiopterin (BH4) to catalytically pro-duce NO. Consequently, it was first believed that BH4 intake would boost NO production by supporting greater levels of nitric oxide synthase activity. However, studies have shown that BH4 intake failed to show any significant improvement in NO production or vasodila-

tion due to the poor bioavailability of BH4.19-20 The inability of BH4 to boost the concen-

tration of NO led to alternate approaches, which included the use of folic acid, as it was discovered that orally consuming folic acid, a cofactor involved in the biosynthesis of BH4, effectively improved NO production and vasodilation.21 This was presumably due to an increase in the biosynthesis of BH4 that ultimately supported greater nitric oxide synthase production of NO.

In summary, the impressive combination of compounds in AML Preworkout uniquely increase the production of the ergogenic molecule NO by supplying an abundance of diverse NO precursors while simultaneously triggering the sustained enzymatic activity of the enzymes that catalyze NO production. Altogether, this multifaceted approach gen-erates a robust biochemical environment that leads to the copious production of NO, which stimulates greater blood flow to your muscles all while enhancing the anabolic response to training for superior gains in muscle mass and performance. ■

For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an athlete (he played college football at Hofstra University ), personal trainer or as a Research Scientist (he earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University ). Aft er earning his Ph.D., Michael investi-gated the molecular biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight years. That research contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK— leading to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York Structural Biology Center doing contract work for the Department of Defense on a project involv-ing national security .

References: 1. Hill, B.G., Dranka, B.P., Bailey, S.M., Lancaster, J.R., Jr., and

Darley-Usmar, V.M. (2010). What part of NO don’t you under-stand? Some answers to the cardinal questions in nitric oxide biology. J Biol Chem 285, 19699-19704.

2. Wascher, T.C., Graier, W.F., Ditt rich, P., Hussain, M.A., Bahadori, B., Wallner, S., and Toplak, H. (1997). Eff ects of low-dose L-arginine on insulin-mediated vasodilatation and insulin sensitivity . Eur J Clin Invest 27, 690-695.

3. Sansbury, B.E., and Hill, B.G. (2014). Regulation of obesity and insulin resistance by nitric oxide. Free Radic Biol Med 73C, 383-399.

4. Lucott i, P., Setola, E., Monti, L.D., Galluccio, E., Costa, S., Sandoli, E.P., Fermo, I., Rabaiott i, G., Gatt i, R., and Piatt i, P. (2006). Benefi cial eff ects of a long-term oral L-arginine treatment added to a hypocaloric diet and exercise training program in obese, insulin-resistant ty pe 2 diabetic patients. Am J Physiol Endocrinol Metab 291, E906-912.

5. Jobgen, W., Meininger, C.J., Jobgen, S.C., Li, P., Lee, M.J., Smith, S.B., Spencer, T.E., Fried, S.K., and Wu, G. (2009). Dietary

L-arginine supplementation reduces white fat gain and enhances skeletal muscle and brown fat masses in diet-induced obese rats. J Nutr 139, 230-237.

6. Tan, B., Yin, Y., Liu, Z., Li, X., Xu, H., Kong, X., Huang, R., Tang, W., Shinzato, I., Smith, S.B., and Wu, G. (2009). Dietary L-arginine supplementation increases muscle gain and reduces body fat mass in growing-fi nishing pigs. Amino Acids 37, 169-175.

7. Grimble, G.K. (2007). Adverse gastrointestinal eff ects of arginine and related amino acids. J Nutr 137, 1693S-1701S.

8. Heyland, D.K., Dhaliwal, R., Drover, J.W., Gramlich, L., and Dodek, P. (2003). Canadian clinical practice guidelines for nutri-tion support in mechanically ventilated, critically ill adult patients. JPEN J Parenter Enteral Nutr 27, 355-373.

9. Cynober, L. (2007). Pharmacokinetics of arginine and related amino acids. J Nutr 137, 1646S-1649S.

10. Osowska, S., Moinard, C., Neveux, N., Loi, C., and Cynober, L. (2004). Citrulline increases arginine pools and restores nitro-gen balance aft er massive intestinal resection. Gut 53, 1781-1786.

11. Schwedhelm, E., Maas, R., Freese, R., Jung, D., Lukacs, Z., Jambrecina, A., Spickler, W., Schulze, F., and Boger, R.H. (2008). Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolism. Br J Clin Pharmacol 65, 51-59.

12. Bailey, S.J., Fulford, J., Vanhatalo, A., Winyard, P.G., Black-well, J.R., DiMenna, F.J., Wilkerson, D.P., Benjamin, N., and Jones, A.M. (2010). Dietary nitrate supplementation enhances muscle contractile effi ciency during knee-extensor exercise in humans. J Appl Physiol (1985) 109, 135-148.

13. Cermak, N.M., Gibala, M.J., and van Loon, L.J. (2012). Nitrate supplementation’s improvement of 10-km time-trial performance in trained cyclists. Int J Sport Nutr Exerc Metab 22, 64-71.

14. Parker, J.C. (1970). Metabolism of external adenine nucleo-tides by human red blood cells. Am J Physiol 218, 1568-1574.

15. Schrader, J., Berne, R.M., and Rubio, R. (1972). Uptake and metabolism of adenosine by human erythrocyte ghosts. Am J Physiol 223, 159-166.

16. Rathmacher, J.A., Fuller, J.C., Jr., Baier, S.M., Abumrad, N.N., Angus, H.F., and Sharp, R.L. (2012). Adenosine-5’-triphosphate (ATP) supplementation improves low peak muscle torque and torque fatigue during repeated high intensity exercise sets. J Int Soc Sports Nutr 9, 48.

17. Breese, B.C., McNarry, M.A., Marwood, S., Blackwell, J.R., Bailey, S.J., and Jones, A.M. (2013). Beetroot juice supplementa-tion speeds O2 uptake kinetics and improves exercise tolerance during severe-intensity exercise initiated from an elevated metabolic rate. Am J Physiol Re gul Integr Comp Physiol 305, R1441-1450.

18. Resende, A.C., Emiliano, A.F., Cordeiro, V.S., de Bem, G.F., de Cavalho, L.C., de Oliveira, P.R., Neto, M.L., Costa, C.A., Boaventura, G.T., and de Moura, R.S. (2014). Grape skin extract protects against programmed changes in the adult rat off spring caused by maternal high-fat diet during lactation. J Nutr Biochem 24, 2119-2126.

19. Moens, A.L., Kietadisorn, R., Lin, J.Y., and Kass, D. (2011). Targeting endothelial and myocardial dysfunction with tetrahy-drobiopterin. J Mol Cell Cardiol 51, 559-563.

20. Alkaitis, M.S., and Crabtree, M.J. (2012). Recoupling the cardiac nitric oxide synthases: tetrahydrobiopterin synthesis and recycling. Curr Heart Fail Rep 9, 200-210.

21. Youn, J.Y., Gao, L., and Cai, H. (2012). The p47phox- and NADPH oxidase organiser 1 (NOXO1)-dependent activation of NADPH oxidase 1 (NOX1) mediates endothelial nitric oxide synthase (eNOS) uncoupling and endothelial dysfunction in a streptozotocin-induced murine model of diabetes. Diabetologia 55, 2069-2079.

MEN'S HEALTHFitRxCoolDOWN● BY ALAN GOLNICK


The Eff ects of Cycling on Erectile Dysfunction, Male Fertility and Prostate Cancer

Riding a bicycle is one of America’s favorite pastimes. It’s something we learn as children and never forget, and it can be a source of healthy fun and exercise in the great outdoors. But picture yourself riding a bicycle along a country road with bright sunshine, lush greenery and birds chirping in the background— and each pedal you take amounts to an assault on your manhood. Are you cycling to a destination of erectile dysfunction and a host of penile predicaments? Some research suggests that riding a bicycle can pose health risks to a man’s possessions “south of the border.” Before you give up your bicycle and start hitchhiking, or worse, forget about exercise and become a couch potato, let’s look at the research. Much of the

information is not conclusive, and bicycle riding is not quite the death sentence for your nether regions that some might think.

PROSTATE CANCER AND CYCLING Researchers found that cyclists who bike more have a higher risk of prostate cancer, but not a greater risk of infertility or erectile dysfunction. This research conflicts with earlier findings on impotence and infertility. Some have noted the study’s shortcomings. Lead author Dr. Milo Hollingsworth, a research associate at University College London, said the findings are “difficult to interpret.” Hollingsworth added, “Men shouldn’t worry about increasing their risk of prostate cancer by cycling.

The benefits for your whole body and mental health are much more important.” Researchers from Melbourne, Australia found that long-distance bicycle riding increases levels of prostate-specific antigen (PSA) serum concentrations in men over 50. The serum PSA test is the most effective tool available to screen for prostate cancer, especially when combined with a digital rectal examination (DRE). One hundred and twenty-nine males, ranging in age from 50 to 71, took a group bike ride that lasted between 55 and 160 kilometers. Blood samples for PSA analysis were drawn within 60 minutes before the bike ride began, and within five minutes after completing the ride. The researchers

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The Eff ects of Cycling on Erectile Dysfunction, Male Fertility and Prostate Cancer


Mejak S, Bayliss J and Hanks S. Long Distance Bicycle Riding Causes Prostate-Specific Antigen to Increase in Men Aged 50 Years and Over. PLOS One, published February 13, 2013. Hollingworth M, Oliver C and Wise L. Journal of Men’s Health. July 11, 2014. Magbanua MJ, Richman EL, et al. Physical activity and prostate gene expression in men with low-risk prostate cancer. Cancer Causes Control 2014; Apr;25(4):515-23. doi: 10.1007/s10552-014-0354-x. E-pub, 2014 Feb 7. Sommer F, Goldstein I, Korda JB. Bicycle riding and erectile dysfunction: a review. J Sex Med 2010; 7:2346-2358.

REFERENCES

found that bike riding increased PSA by an average of 9.5 percent, which they described as “statistically and clinically significant” because the results might “obscure the accuracy” of subsequent PSA screening for prostate cancer. The researchers did not recommend that men over 50 not ride a bicycle. They suggest that men don’t cycle or ejaculate for 24-48 hours before having a PSA test, as either the bike ride or an ejaculation could cause an increase in serum PSA concentration. The researchers noted that the majority of studies do not demonstrate a change in PSA after cycling. In examining why their study showed an increase in PSA levels when “many prior studies have not,” the researchers noted that the age of the study participants was the most important factor. Most of the prior research, they said, used younger subjects or men who were below a typical age for prostate cancer screening.

EXERCISE CAN REDUCE PROSTATE CANCER PROGRESSION A study published in Cancer Causes Control found that vigorous physical activity may reduce the risk of prostate cancer progression. Researchers examined 71 men with low-risk prostate cancer who participated in vigorous activity. Compared to men who did not exercise, cell cycling and DNA repair cells were upregulated in the group that exercised vigorously for more than three hours per week. The researchers concluded that “vigorous activity may reduce the risk of prostate cancer progression” and that further study is warranted.

ERECTILE DYSFUNCTION For years, reports in the medical literature have pointed to bicycle riding as a cause for increased risk of erectile dysfunction (ED). A review in the Journal of Sexual Medicine concludes that there is a “significant relationship” between cycling-induced perineal compression (pressure in the area between the anus and the base of the penis) and the development of ED. The sensitive area of a man’s anatomy contains both blood vessels and nerves, and crunching your manhood onto a bicycle seat can cause vascular, endothelial and nerve dysfunction. Researchers summarized the most important studies showing the impact of bicycle riding on erectile dysfunction, and subjects have reported increased

penile numbness, impotence, erectile dysfunction, groin numbness and reduced erectile events during sleep. Researchers do not fully understand how riding a bicycle causes ED, but a few theories have emerged to explain how riding a bicycle can leave a man limp.

COMPRESSION AND STRAIN ON NERVES AND ARTERIES The most likely cause of bicycling-induced ED is continuous compression and strain on the pudendal nerve and arteries, resulting in nerve entrapment and vascular occlusion. The pudendal nerve transmits sensory signals from the genitalia, and carries motor fibers to the perineal muscles, including those necessary for a firm erection— the ischiocavernosus and bulbocavernosus muscles. During cycling, the downward force of a man’s weight while tilting

forward on a bicycle seat generates extreme pressure on the perineal region that may pinch the pudendal nerve against the pubic arc on the pelvis. If you’re seated on a narrow, firm seat, the pedaling motions that are produced may lead to compression of the pudendal nerve. If you’re pedaling in a forward and inclined position, this can also lead to nerve strain.

REDUCED BLOOD SUPPLY TO PENIS Another possible cause of ED is insufficient penile blood supply (hypoxemia) because of perineal arterial compression that occurs when the pelvis is moved toward the nose of the saddle. This is counterproductive to achieving an erection, leading to ED.

SADDLE DESIGN AND RIDER SEATING POSITION

The design of the saddle on a bicycle significantly affects the extent to which blood flow decreases. A study that

measured penile oxygenation in male cyclists found that cycling in a 90-degree position resulted in 40 percent better penile oxygenation than cycling in a 60-degree position, regardless of the type of seat used. More than 50 percent greater penile oxygenation was experienced in subjects who sat on a wider saddle, compared to cyclists seated on a narrow saddle with the same seating position. No difference in penile oxygenation was found when cycling on a flat saddle compared to riding on a saddle with a hole. Riding on a wide saddle without a nose had a significant impact on penile oxygenation, and provided the best protection against penile hypoperfusion (decreased blood flow). The saddle width and absence of a nose was the most important factor in preventing the compression of perineal arteries.

NO-NOSE SADDLES FOR BETTER HEALTH A 2009 report from the National Institute for Occupational Safety and Health (NIOSH) recommends using a no-nose saddle for workplace bicycling to prevent genital numbness and sexual dysfunction. Saddle designs without a narrow, protruding nose or with a large hole and a shape that allows for proper seating have been shown to significantly reduce pressure in the perineal region of cyclists and to reduce the risk of erection problems. Saddles without a wide cutout may also reduce the risk of ED, compared to a saddle with a narrow hole and hard edges. The researchers said that there is “strong evidence” that a no-nose saddle promotes better penile health for a cyclist compared to a saddle with a nose. The best saddle choice is a wide, unpadded no-nose saddle that allows for proper placement of the bones of the lower regions. ■

Researchers do not fully understand how

riding a bicycle causes ED, but a few

theories have emerged to explain how riding a bicycle

can leave a man limp.


ULTIMATE IN NUTRITIONFitRxCoolDOWN● BY VICTOR R. PRISK, M.D.

BETA-ALANINE UPDATEIF you’re not into lifting heavy weights, forget about building

muscle. You need to push heavy weights to promote the adaptive responses in your muscle. Your muscle responds to heavy and intense weight training by building contractile proteins through muscle protein synthesis. The more intense the training, the more response you get.

The total work done in a training session helps to determine how much your muscle will adapt and grow. Thus, we are always in pursuit of supplements that will increase the amount of work we can perform in each training session. In the bodybuilding documentary “Pumping Iron,” Arnold put it this way: “If you can go through this pain period, you can be a champion; these last two or three or four repetitions … that’s what makes the muscle then grow.” To get through this, you need to mentally and physically overcome significant fatigue.

There are many thoughts on what causes the pain and fatigue associ-ated with the burn in your muscles with intense, supramaximal exer-cise.1 First, intramuscular ATP stores become depleted. This includes us-ing up all of your creatine phosphate stores. Second, as muscle switches to glycolysis to make ATP from glucose, lactic acid and other acid metabolites build up in the muscle. These acid metabolites are thought to contribute to “the burn.” Third, the buildup of acid and the drop in pH leads to dysfunction of the energy producing enzymes and contractile apparatus of your muscle. Finally, the muscle-mind-muscle connection, otherwise known as neuromuscular function, fails with successive effort.

CARNOSINE LEVELS ON THE RISE

Although the functional recovery of our contractile func-tion is pretty rapid from set to set, our ability to clear the acid is slower and accumulates with successive sets.1,2 One of the buffers that helps clear the acid in your muscle is a substance called carnosine. Carnosine typically comprises up to 10 percent of your muscle’s acid-buffering capacity.2 Studies have shown that carnosine levels in your muscle rise with training and may even be linked to testosterone levels.2 However, the rise that occurs with training is miniscule compared to the rise you can get from supple-menting with its precursors.

Carnosine is made of the amino acid histidine and the non-proteinaceous amino acid beta-alanine. Beta-alanine is the rate-limiting substrate in making muscle carnosine, as histidine is a readily available amino acid in the proteins you eat. Although your body can make beta-alanine from the breakdown of pyrimidines (components of your DNA) and from aspartate metabolism in gut bacteria, supplementation is the best way to boost carnosine levels. In fact, this is much better than trying to supplement with carnosine itself.

Supplementation with up to four to 6.4 grams of beta-

alanine per day for four weeks can raise intramuscular carnosine levels by over 60 percent and increase buffering capacity by almost 20 percent.2 Furthermore, lower doses of two to four grams of beta-alanine per day for up to eight weeks can raise carnosine levels by 50 percent. Higher doses over longer periods of time (up to 10 weeks) can produce an 80 percent rise in muscle carnosine levels.3 However, such high doses for such long periods may be lim-ited by side effects such as nerve sensitivity, presenting as flushing and paresthesia (pins and needles in the hands and feet). It appears as though the nerve symptoms occur with doses greater that 10 milligrams per kilogram of body mass.2 A recent dosing study published in the scientific journal of the American College of Sports Medicine suggested that ~1.2 grams of beta-alanine per day was optimal for maintaining up to 50 percent more muscle carnosine over baseline after a six-week loading phase of 3.2 grams per day (four x 800 mg doses).4

SHOULD YOU SUPPLEMENT WITH BETA-ALANINE?

The big question is whether beta-alanine’s increase in muscle carnosine content will give you any noticeable improvement in your training volume and results. In other words, should you take beta-alanine as part of your supplementation regimen? The science behind beta-alanine has been very mixed in the last five to 10 years. This is due to variations in exercise protocols, supplemen-tation regimens and functional assessment methods. A systematic review of the scientific literature published in the International Jour-nal of Sport Nutrition and Exercise Metabolism sought to determine whether beta-alanine supplemen-tation can actually be of benefit to athletes.5 Below, I will summarize some of their findings.

1. Beta-alanine definitely in-creases muscle carnosine content.

2. Beta-alanine may augment aerobic training-induced improve-ments in aerobic performance. However, due to inconsistent

BETA-ALANINE MAY REDUCE YOUR PERCEIVED EXERTION AND EXHAUSTION FROM NEUROMUSCULAR FATIGUE. THE

DATA SEEMS PRETTY STRONG FOR THOSE LOOKING TO IMPROVE THEIR PERFORMANCE IN THE GYM.

literature, it can’t be concluded that beta-alanine has any effect on endurance or aerobic capacity.

3. Moderate- to high-quality evidence suggests that beta-alanine supplementation increases total work done, power output, physical working capacity and fatigue threshold.

4. Moderate- to high-quality studies demonstrated an increase in lean mass in the β-alanine-treated groups over placebo. How much is attributed to the training effect or supplementation itself can’t be determined by available data.

In essence, it appears as though beta-al-anine supplementation raises the anaerobic threshold and delays fatigue in subsequent working sets. It is thought that by raising the carnosine content in muscle, less metabolic acid accumulates from set to set, allowing for more work to be done in subsequent sets. The data shows that beta-alanine’s effect is best seen in later sets of a workout rather than in the first couple of sets.

POSITIVE EFFECTS ON POWER AND ANAEROBIC THRESHOLD

Another function of beta-alanine was recently explored by researchers at the University of Central Florida.6 It is known that beta-alanine uses the same transporters as glycine, taurine and GABA to get into cells.2 Beta-alanine may also act as a neuromodula-tor binding to NMDA, GABA and glycine receptors in the hippocampus of the brain aiding in learning, memory function and anti-anxiety effects.2 Studies in mice have shown that beta-alanine supplementation raises carnosine levels in the cerebral cortex and increases brain-derived neurotrophic factor (BDNF) in the hippocampus.7 BDNF released from muscle is also believed to be the link between how exercised muscle improves brain function in kids and older adults.

The researchers hypothesized that beta-alanine supplementation may be able to improve performance in humans through improving focus, alertness and mental func-tion during intense and fatiguing activity.6 They decided to explore these effects via a study of military personnel. Supplement use, especially stimulants like caffeine and DMAA, is very high in the military due to a need to remain energetic and mentally alert. However, with the removal of supplements like DMAA from military bases, new non-stimulant supplements are being explored.

In a double-blinded study, one group of military personnel received six grams of beta-alanine per day and the other received a rice flour placebo. The fatigue program was extensive: 4km run� 5 counter move-ment jumps � 120m sprint in full gear � 10-shot rifle protocol with anxiety provoking planned misfire� cognitive assessment with a serial subtraction test.

What the researchers found was that beta-alanine supplementation was able to improve lower-body jump power and shoot-ing accuracy. However, they did not measure any improvement in cognitive function or running performance. This is consistent with previous studies and the systematic review mentioned above— that show little effect of beta-alanine on endurance performance, and positive effects on improving power and anaerobic threshold in jump/sprint perfor-mance. Interestingly, the soldiers in this study had enhanced marksmanship and rate of tar-get acquisition, suggesting that beta-alanine improved psychomotor performance.

It appears as though beta-alanine supple-mentation may act on your exercise fatigue at multiple levels. By improving carnosine content of muscle, it appears that beta-alanine improves buffering of metabolic acid— enhancing your ability to perform from set to set of weightlifting. Furthermore, beta-alanine may reduce your perceived exertion and exhaustion from neuromuscular fatigue. The data seems pretty strong for those looking to improve their performance in the gym. Just don’t expect it to make your morning cardio any easier. ■

Dr. Victor Prisk is a board certifi ed orthopaedic surgeon and IFBB professional bodybuilder in Pitt sburgh, PA. Dr. Prisk is an active member of the GNC Medical Advisory Board and creator of the “G.A.I.N. Plan.” He is an NCAA All-American gymnast, champion swing dancer and NPC Welterweight National Champion.

References:

1. Stallknecht B, et al. Lactate production and clearance in exercise. Eff ects of training. A mini-review. Scand J Med Sci Sports 1998;8, 127-131.

2. Caruso J, et al. Ergogenic Eff ects of Beta-Alanine and Carnosine: Proposed Future Research to Quantify Their Effi cacy. Nutrients 2012;4, 585-601.

3. Kendrick IP, et al. The eff ects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition. Amino Acids 2008;34, 547-554.

4. Stegen S, et al. The Beta-Alanine Dose for Maintaining Moderately Elevated Muscle Carnosine Levels. Med Sci Sports Exerc 2014; Jan 1.

5. Quesnele JJ, et al. The eff ects of Beta-alanine supplementation on performance: a systematic review of the literature. Int J Sport Nutr Exerc Metab 2014;Feb;24(1):14-27.

6. Hoff man JR, et al. Beta-alanine supplementation improves tactical performance but not cognitive function in combat soldiers. J Int Soc Sports Nutr 2014;Apr 10;11(1):15

7. Murakami T and Furuse M. The impact of taurine- and beta-alanine supplemented diets on behavioral and neurochemical parameters in mice: antidepressant versus anxiolytic-like eff ects. Amino Acids 2010;39:427-434.


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TRAIN WITH THE PRESFitRxCoolDOWN● BY CORY GREGORY

NEED MOTIVATION?SET A DATE ON YOUR

CALENDAR

A PROVEN METHODSo many people have a hard time

reaching their goals and I truly believe it’s because they have no date on the calendar, which means no deadline for the goal to be reached. An open-ended goal puts no pressure on you. But give yourself a hard deadline on a calendar and you’ve suddenly created a new challenge. You can almost im-mediately feel that surge of adrenaline the moment that deadline moves from simply being in your head to going onto paper. When that happens, it goes from a dream to something concrete, something you are truly going after. It’s the moment you find out what you’re made of and just how bad you want to reach this goal.

Coming from a training background, I had to figure out and find a lot of different ways to get my clients on track and excited to reach their goals. But after years and years of doing shows and meets, I realized that having a set date on the calendar is the key. Of all the little tricks and methods I used, simply getting them to commit to a date and write it down worked the most consistently. By “agreeing” to a specific number on the calendar, you could almost see their inner thought process working as they reazlied they had to take their training, diet and just overall approach to another level.

It’s such a critical part of the process that I do it with every training-related goal I have, whether it’s reaching a certain bodyweight for a shoot, a strength level for a meet or just a general fitness milestone I want to hit. You always need to have some-thing in front of you to work for if you want to reach your goals.

Now, I know what you may be thinking: “Cory, I don’t want to enter a bodybuilding show or enter a powerlifting competition.” Well, I get that, but a date on the calendar is still critical no matter how small (or big)

Cory Gregory co-founded MusclePharm with Brad Pyatt in 2008 and serves as Executive Vice President. A former underground coal miner, Gregory worked diligently to save money to realize his dream of opening his own gym by the age of 20. In the last 15 years, he has gained extensive experience and has received a number of accolades within several aspects of the fi tness industry. Obtaining an Exercise Specialist certifi cate from Columbus State, Gregory is also NESTA nutrition coach certifi ed and Westside Barbell certifi ed. In addition to his in-depth knowledge of bodybuild-ing and nutrition, he is a CrossFit Level-1 trainer further helping MusclePharm’s athletes and ambassadors achieve their fi tness goals. Gregory prides himself on embodying the MusclePharm culture, as he has been featured on the cover of top fi tness magazines, including FitnessRx. Weighing just 208 pounds, he has achieved a powerlift ing total of 1,755 pounds, culminating in a career-best 700-pound squat. Most recently, Gregory was added to the Arnold Schwarzenegger Fitness Advisory Board.

BIOGRAPHY

your goal may seem. If there is a goal you’re after, then it’s a big one, simply because it is important to you.

WHAT LIGHTS YOUR FIRE?They key to all of this is “What lights

your fire?” Is a trip or a vacation you set up three to six months down the road? Maybe your goal is upgrading your car if you reach a certain body-weight or body fat percentage. Only you know what drives you to kick your butt in gear. But the fun thing with this is that you can be creative. Simply giv-ing yourself a big “reward” for reach-ing a goal can be enough motivation, which is why putting a deadline on a calendar works so well.

Whatever it is, set that goal for your-self and put that date on the calendar immediately! Once I set that date, I am locked and loaded with a tunnel vision that is hard to break. From then until that date, it’s all about achieving that one goal. I’m confident you will find that same tunnel vision simply by put-ting your pen to paper.

Set a goal, write it down and get to work. You will be amazed at what you can accomplish with just that little extra push!

• Family reunion• Vacation• Powerlifting meet

• Wedding• Class reunion• Anniversary

• Bodybuilding show

Here are a few examples of great reasons to get motivated:

No matter who you are in the fitness world, you need to always have a goal in mind . It may be as simple as dropping a few pounds for a wedding or a big family event, but the whole point of training or working out is to better yourself. Nobody does this to get weaker or look worse, that’s for damn sure.

But reaching that goal can often be a difficult and arduous process for many of us. Any number of things can pop up, take our attention away from what we’re after and lead us off the path we were so ready to go down just a short time ago. It happens to all of us, but my solution is simple. In fact, it’s so simple you may scoff, but time and time again it’s made a big difference in my goal-setting— and goal-reaching— process. You ready for it? Get a calendar.

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

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