Fitness RX For Men

FOR MEN
FitRxInsideEDGE
BY STEVE BLECHMAN, EDITOR-IN-CHIEF FITNESSRx
YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY
TM
Publishers
Steve & Elyse Blechman
Editor-In-Chief
NEW
Steve Blechman
Online Editor-in-Chief
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YEAR Alan Dittrich, Jr.
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TRANSFORMATION Managing Editor

Lisa Steuer
Associate Editor
You have it in your power to make a change this year. You can make 2015 the year for Alan Golnick
getting in the best shape of your life it takes hard work and dedication, and the right
Associate Art Director
scientifically backed workouts and training advice to help you reach your goalsfast. In Stephen Kolbasuk
this issue of FitnessRx for Men, weve got everything you need to muscle up, get lean and
ripped, and get in your best shape ever in 2015. Contributing Editors
If you want to transform your physique in 2015, a plan that combines high-intensity Dan Gwartney, MD
Thomas Fahey, EdD
interval training with explosive weight training will help get the job done. In The 60-Day Victor Prisk, MD
New Year Transformation by Thomas Fahey, Ed.D. on page 32, this cutting-edge program Stephen E. Alway, Ph.D., F.A.C.S.M.
with our cover model Whitney Reid will build explosive power and increase muscle mass
while promoting fat loss. High-speed training causes rapid results because it speeds Contributing Illustrator
William P. Hamilton, CMI
communication between nerves and muscles, while overloading the fibers. This is a
program that will increase muscle strength and size rapidly, promote fat loss and create Chief Photographer
long-term changes in the muscles that promote life-long fitness. Get ready to get in the Gregory James
best shape of your life this year because this program works, and we have the science
Media Producer
to prove it. Jessica Colley
Good health is associated with good sex, according to research, and the keys to better
sex include improving metabolic health, increasing testosterone levels, improving blood flow, Advertising Director
cutting body fat and increasing stamina. In The Better Sex Workout and Diet: A Scientific Angela Theresa Frizalone
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Approach on page 52, our team has put together a complete guide to improving your
sexual performance and health. The right diet and exercise program and proper lifestyle can Director of New Business Development
have a positive impact on your sex life, so we provide you with the key lifestyle factors for Todd Hughes
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may also be a sign of an underlying health issue like diabetes or coronary artery disease. Administrative Assistant
If you want to take your training to a whole new level, circuit training is a great option. In Fernanda Machado
The 500-Rep Killer Fat-Incinerating Workout with IFBB Mens Physique Pro Sadik Hadzovic
on page 46, Sadiks program isnt for the faint of heart. This is the program that Sadik uses Circulation Consultants
to break up his normal weight training and cardio regimen. Its simple but effective a fat- Irwin Billman and Ralph Pericelli
shredding circuit comprised of five basic movements, all done for 10 reps with no rest, 10 Reader Inquiries:
times in a row for a total of 500 reps. Are you up for the challenge? Subscriptions (to order)
To help really jumpstart your new year, check out The M.A.X. Muscle Plan: Complete (888) 841-8007
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exists between volume and hypertrophy; increasingly greater workloads are associated
FITNESS RX for Men (ISSN 1543-8406)
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THE SCIENTIFIC APPROACH TO BUILDING MUSCLE,
FOR MEN LOSING FAT, ENHANCING PERFORMANCE AND STAYING HEALTHY
TM
YOUR ULTIMA
ULTIMATE
ATE P
PRESCRIPTION
RESCRIPTION FOR THE PERFECT BODY
VOL. 13 | NUMBER 1 | JAN. 2015
FEATURES
40 THE M.A.X.
MUSCLE PLAN
Complete Training and Nutrition Program
for Building Your Best Body Ever
By Brad Schoenfeld, Ph.D., CSCS, FNSCA
46 THE 500-REP KILLER

FAT-INCINERATING WORKOUT
with IFBB Mens Physique Pro Sadik Hadzovic
By Ron Harris
32 THE 60-DAY NEW YEAR 52 THE BETTER SEX

TRANSFORMATION WORKOUT AND DIET
Incinerate Fat, Build Muscle, Look Awesome! A Scientic Approach
By Thomas Fahey, Ed.D. By Team FitRx
6 FI TNE S S R x for M E N JA NUA RY 2 0 1 5 www.fitnessrxformen.com

60-DAY
TRANSFORMATION 32
40
46 5
500-REP
WORKOUT
W
KILLER THE M.A.X.
MUSCLE PLAN
IN THIS ISSUE WARM UP COOL DOWN

4 PUBLISHERS LETTER CUTTING-EDGE 58 FAT ATTACK 72 TRAIN WITH THE
By Steve Blechman
RESEARCH Miracle Powers of Capsaicinoids PRES By Cory Gregory
By Steve Blechman and for Fat Loss, Performance
61 OBSTACLE and Health 74 SUPPLEMENT EDGE
RACING Thomas Fahey, Ed.D. By Michael J. Rudolph, Ph.D. The Best Supplements for
Building Muscle Mass
10 TRAINING 61 OBSTACLE RACING Q+A By Victor R. Prisk, M.D.
By Joe De Sena
14 FAT LOSS 78 ULTIMATE IN
18 HEALTH 62 HARD CORE TRAINING NUTRITION
Champion Abs with Mens Creatine: What Is
22 NUTRITION Physique Pro Steve Cook the Best Form?
By Lisa Steuer By Victor R. Prisk, M.D.
26 SUPPLEMENTS
30 SEX 64 CROSSFIT REVOLUTION 82 GET FIT WITH PLITT
By J.C. Herz By Greg Plitt
66 CARDIO BURN ON THE COVER:

Run For Your Life WHITNEY REID
By Nick Tumminello BY GREGORY JAMES
68 MUSCLE FORM+
FUNCTION
Develop Arms Like Iron Pistons
with Lying Triceps Extensions
CUTTING-EDGE
CUTTING-ED By Stephen E. Alway, Ph.D., F.A.C.S.M.
RESEARCH! Illustrations by
William P. Hamilton, CMI
70 MENS HEALTH
Sugar Substitutes Linked
to Obesity
By Daniel Gwartney, M.D.
www.fitnessrxformen.com JAN U ARY 2015 FITN ESS R x for MEN 7

WARM UP
FitRx
THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS
IN THIS SECTION
10-13
TRAINING
>MECHANICS DETERIORATE DURING
HIGH-REP SQUAT WORKOUTS; CHAIN
TRAINING PROMOTES STRENGTH<
14-16
FAT LOSS
>THE SKINNY ON BMI; NITRIC OXIDE
PROMOTES WEIGHT CONTROL<
18-20
HEALTH
> INTENSE EXERCISE IMPROVES BLOOD
SUGAR CONTROL; EXERCISE PREVENTS
CHRONIC, LOW-GRADE INFLAMMATION<
22-24
NUTRITION
>WHEY PROTEIN SUPPLEMENTS BOOST
KEY AMINO ACIDS; VITAMIN D
PROMOTES MUSCLE FUNCTION<
26-28
SUPPLEMENTS
> CREATINE PROMOTES MULTI-
WORKOUT RECOVERY; GREEN TEA
EXTRACT MAY BE TOXIC TO THE LIVER <
MECHANICS
DETERIORATE 30-31SEX
DURING >VIAGRA INCREASES THE RISK OF
MELANOMA; PSYCHOLOGICAL STRESS
DAMAGES TESTICULAR CELLS<
HIGH-REP SQUAT
WORKOUTS SEE PAGE 13
www.fitnessrxformen.com JA N U A RY 2015 FITN ESS R x for MEN 9

FitRxWarmUP TRAINING CUTTING-EDGE RESEARCH
BY STEVE BLECHMAN AND THOMAS FAHEY, EdD
SHOULD YOU INCLUDE

KETTLEBELL
TRAINING
IN YOUR
WEIGHT PROGRAM?
FREE
WEIGHTS
CAUSE
GREATER ANABOLIC HORMONE Kettlebell training uses high-speed, ballistic motions that
derive power from the hips and legs, while sparing and stabilizing
RESPONSE THAN MACHINES the back. Whole-body movements require carefully choreographed
control patterns from the nervous system that build muscles func-
An ongoing controversy in strength training is the relative benet of free
weights versus weight machines. Gyms typically emphasize weight tionally the way we use them in sports and in life. Most kettle-
machines because they are more protable and considered safer than free bell movements start from the basic athletic position, with knees
weights. Free weights and machines are not the same, even when they work bent, hips back, arms forward, chest out, and spine and head neu-
the same muscle groups. For example, squats and leg presses appear simi- tral. Kettlebell exercises build strength from this position, which
lar, but squats are a closed kinetic-chain exercise, while leg presses are transfers to almost everything we do.
open chain. Closed kinetic chain means that the lower or upper body stays Bill Campbell and William Otto discussed the pros and cons of
in contact with the ground during the movement. Free weights require more kettlebell training. While it helps people perform functional move-
spinal stabilization, which increases the load of the exercises. Free weights ments, there is little evidence that it is superior to other strength-
also trigger a greater neural-hormonal response according to a study led training techniques. Also, many people perform kettlebell exer-
by Aaron Shaner and Disa Hateld. Elevated anabolic hormones appear to cises improperly, which could cause serious back and shoulder
promote muscle hypertrophy and strength. The researchers found that tes- injuries. It is not the only way to improve strength and tness, but
tosterone and growth hormone levels were greater following the squat than it is fun and effective and is a powerful tool in your training arse-
the leg press, even though the perception of effort during the exercise was nal. (Strength and Conditioning Journal, 35(5): 27-28, 2013)
equal. At least for large muscle, lower body exercises, free weights increase
anabolic hormones more than weight machines. (Journal Strength Condition-
ing Research, 28: 1032-1040, 2014) HIIT PLUS WEIGHT TRAINING
CHAIN TRAINING IMPROVES AEROBIC
CAPACITY AND
PROMOTES STRENGTH STRENGTH
Chain training also called accommodation resistance involves
A series of studies since the 1980s has shown that aerobic
attaching chains to each end of an Olympic weightlifting bar. Much of the
training interferes with strength when strength and aerobic pro-
chains are coiled on the ground at the beginning of an exercise such as a
grams are practiced simultaneously. However, Greg Cantrell and
squat or bench press. The chains come off the ground as the exercise
colleagues from the University of Oklahoma found that practic-
progresses, which increases the resistance by effectively increasing the
ing high-intensity interval training (HIIT) with weight train-
weight lifted. A study by scientists from Iran, Ohio State University
ing improved maximal oxygen consumption by nearly 10
and Texas A&M University found that chain training was superior to percent and upper and lower body strength. A similar study
traditional weight training for building lower body strength. However, by Mike Smith and co-workers showed that CrossFit training,
chain training provided no additional benefit in building upper body
involving high-intensity resistance training and aerobics, also
strength and power or lower body power. This was a small study con-
caused positive changes in aerobic capacity, strength and body
ducted for four weeks, so we need more research to adequately assess
composition. (European Journal of Applied Physiology, pub-
this technique. (PeerJ, published online DOI10.7717, 2014)
lished online January 5, 2014)

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FitRxWarmUP TRAINING CUTTING-EDGE RESEARCH
ARE INCREASED
ANABOLIC
HORMONES
DURING TRAINING NECESSARY
MECHANICS FOR MUSCLE GROWTH?
DETERIORATE DURING
HIGH-REP SQUAT
WORKOUTS
Cross-training workouts are extremely popular. These pro-
grams typically involve performing high reps of three to ve
exercises as explosively as possible. The safety of these pro-
grams has been questioned because form usually breaks down
Anabolic hormones such as testosterone, growth hormone, and IGF-1 trigger
with fatigue, which increases the risk of injury. A University of
protein synthesis. Many recent studies on muscle physiology have tried to
Connecticut at Storrs study led by David Hooper and Bill Krae-
determine the optimal combination of sets, repetitions and rest between sets
mer found that squat biomechanics deteriorated during a
and workouts that will boost anabolic hormones. They also study supple-
55-rep squat workout. Hip involvement decreased with fatigue,
ments and dietary patterns that can increase these hormones. Daniel West
which placed greater loads on the knee joint and spine. These
and Stuart Phillips from McMaster University in Canada concluded that post-
changes diminish the training effect of the exercise and
exercise increases in anabolic hormones do not promote muscle hypertrophy.
increase the risk of injury.
Studies should concentrate on training methods that increase muscle size and
The safety of squats has been questioned for more than 50
strength rather than measuring changes in anabolic hormones that presum-
years. The National Strength and Conditioning Association,
ably increase them. (Medicine Science Sports Exercise, 45: 2044-2051, 2013)
in a position stand, stated that squats are safe if performed
correctly. Clearly, technique breaks down during high-rep squat
workouts, which place the spine and knees at risk and reduces
the effectiveness of the exercise for building lower body strength. GLUTE-HAM RAISE AND DEADLIFTS
(Journal Strength Conditioning Research, 28: 1127-1134, 2014)
BEST HAMSTRING
Training for Endurance EXERCISES
The hamstrings are made up of three muscles on the back of the thigh
and Strength that flex the knee and extend the hip. Injuries to these muscles are extreme-
ly common and can end sports careers. The leg curl, involving knee flexion,
Thirty years ago, scientists determined that simultane- is the most common and popular hamstring exercise. However, hamstrings
ously training for strength and endurance interfered with are more heavily used as hip extensors in sport. Also, hamstring injuries
muscle hypertrophy and strength. Researchers have argued commonly occur during hip extension. A study from the University of
about this since then. Riki Ogasawara from the University of Memphis, led by Brian Schilling and Matt McAllister, showed that the glute-
Tokyo and colleagues, in a study on rats, determined that ham raise and Romanian deadlift were the best exercises for activating the
endurance and strength exercise activate different biochemi- hamstring muscles. These exercises are relatively uncommon, but essential
cal pathways in the cells. Strength training activates the for building hamstring strength and power and preventing injury. (Journal
mTOR pathway, which promotes muscle protein synthesis. Strength Conditioning Research, 28: 1573-1580, 2014)
Endurance training turns on the AMPK pathway, which
increases the activity of mitochondria the powerhouses of
the cell. The researchers found that when doing endur-
ance and strength training in the same workout, signaling
for the second type of exercise would predominate. So, if
your goal is to build muscle and strength, practice strength
training after endurance training. If your goal is to build
endurance, practice endurance exercise second. This study
has important implications for all athletes. (American Journal
of Physiology Endocrinology Metabolism, published online
April 1, 2014)

FitRxWarmUP FAT LOSS CUTTING-EDGE RESEARCH
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 effective way
to increase metabolism and promote weight loss.
(Diabetes, Published Online June 22, 2014)
ALTITUDE
Gut Microbes Promotes
Might Cause Weight Loss
Living at altitude prevents obesity
Low-Grade according to a study led by Jameson
Voss of the U.S. Air Force School of
Inammation and Aerospace Medicine at Wright-
Patterson Air Force Base in Ohio.
Obesity Obesity was 41 percent less likely
in people stationed at high
Obese and lean humans have different gut mi- altitudes above 6,400 feet
crobe populations, which might account for individual compared to people stationed
differences in weight gain and low-grade inamma- below 3,200 feet. Obesity rates
tion. The human gastrointestinal tract contains decreased with increasing altitudes,
more than 100 trillion microbes. Imbalances in which means that altitudes of 9,000
gut microbes have been linked to obesity, inamma- feet (Aspen, Colorado) would be more
tion, immune system breakdown, bad breath, gum effective for preventing obesity than
disease, coronary artery disease, cancer, back pain, 6,400 feet (Squaw Valley, California).
allergies and autism according to a literature review Studies conducted at a laboratory on
by Giovanni Tarantino from the Federico II Univer- Pikes Peak, Colorado (14,110 feet) by
sity Medical School in Naples, Italy. Bacteria-laden George Brooks from the University of
foods called probiotics, containing bacteria such as California, Berkeley showed that
Lactobacilli acidophilus and Bidobacteria, may be altitude decreases appetite and slows
the next big health food craze because they stabilize nutrient absorption in the gut. (PLOS
the microbe population in the gut. (Journal Clinical ONE, 9(4): e93493, 2014)
Endocrinology Metabolism, 99: 2343-2346, 2014)
NITRIC OXIDE PROMOTES WEIGHT CONTROL

Nitric oxide (NO) is a chemical produced by the inner lining of the blood vessels that regulates blood 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, inammation, regulation of
fat synthesis and breakdown, and the production of blood sugar in the liver. Regular physical activity is the most important lifestyle factor
enhancing the production of nitric oxide in the body. (Free Radical Biology and Medicine, 73: 383-399, 2014)

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FitRxWarmUP FAT LOSS CUTTING-EDGE RESEARCH
THE SKINNY
ON BMI
Body mass index (BMI) is a measure of body-
weight that is useful for classifying the health risks of
bodyweight. Body mass index is based on the con-
cept that weight should be proportional to height.
BMI is a fairly accurate measure of the health risks of
bodyweight for average (non-athletic) people, and it
is easy to calculate and rate (BMI = weight (kilo-
grams)/ height2 (meters). Because BMI doesnt dis-
tinguish between fat weight and fat-free weight,
TURN UP YOUR
however, it is inaccurate for some groups. For exam-
ple, athletes who
weight train have
more muscle mass
than average people
and may be classi-
fied as overweight by
BROWN FAT FURNACE
The human body contains small drates and proteins is captured in other
the BMI scale. amounts of a calorie-burning tissue called reactions, such as making ATP (a high-
Because their brown fat (brown adipose tissue, BAT) energy chemical) or storing fats and car-
excess weight is in that converts food energy directly into bohydrates. Uncoupling occurs when the
the form of muscle, heat. White fat does the opposite it energy from food breakdown is released
however, it is healthy. stores energy. Brown fat accounts for as as heat instead of capturing it as ATP.
Further, BMI is not much as 10 percent of the fat mass in Brown fat converts food energy directly
particularly useful for people living in cold climates, such as into heat. Drug and supplement makers,
tracking changes in northern Finland. Individual differences in such as Advanced Molecular Labs with
body composition BAT content and activity plays an impor- the product Thermo Heat, are targeting
gains in muscle mass and losses of fat. Women are tant role in human obesity. Energy metab- uncoupling in brown fat and other cells to
likely to have more body fat for a given BMI than olism works through a series of coupled increase metabolic rate, which will help
men. BMI measurements have also over- and under- reactions. This means that energy people control body fat. (Journal Internal
estimated the prevalence of obesity in several ethnic released by breaking down fats, carbohy- Medicine, doi: 10.1111/joim.12255, 2014)
groups.
If you are an athlete, a serious weight trainer
or a person of short stature, do not use BMI as
your primary means of assessing whether your
CAPSAICIN
current weight is healthy. Instead, try simple meth-
ods for measuring body fat such as bioelectrical Makes You Feel Full
Capsaicin is a chemical found in red chili pepper used to make paprika, which
impedance or skinfold testing. (The New York Times
April 15, 2014) is a spice used 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 from Maastricht University in the Netherlands
HIIT Reduces found that supplementing capsaicin increased satiety and fullness and
prevented overeating in people in energy balance (balance between
calories in and calories out). Capsaicin also decreased the desire to eat after
Food Intake dinner during caloric restriction. While we have little information about the long-
term effects of capsaicin, it appears to decrease appetite, reduce caloric intake
Exercise usually increases appetite and food and increase metabolic rate. (Appetite, 77: 46-51, 2014)
intake. Thats not true of high-intensity interval
training (HIIT). A study on obese men from the
University of Western Australia showed that HIIT
reduced post-exercise food intake for 38 hours
compared to a moderate-intensity (60 percent of
maximum effort) workout.. Following HIIT, test
subjects had lower levels of ghrelin, a gut
hormone that increases appetite. The men
tolerated HIIT well. This type of training might be
appropriate for people with limited time for
exercise or those who want the workouts to end
sooner. However, HIIT is not for everyone because
it is extremely strenuous. (International Journal
Obesity, published online July 9, 2013)

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FitRxWarmUP HEALTH CUTTING-EDGE RESEARCH
INTENSE EXERCISE
Improves Blood Sugar Control
Obesity and physical inactivity promote insulin resistance, which is
linked to high blood pressure, type 2 diabetes, abnormal blood fats,
abdominal fat deposition and blood clotting abnormalities. Insulin
resistance is epidemic in the United States, particularly in the South
and Midwest. Exercise improves insulin sensitivity and blood sugar
control. A University of Virginia study led by Art Weltman found that a
single bout of intense exercise improved blood sugar control better
than moderate-intensity exercise or no exercise. The study examined
prediabetic adults and showed the importance of regular intense
exercise for promoting metabolic health. (Journal of Clinical
Endocrinology Metabolism, 99: 220-228, 2014)
ARE YOU
OVERTRAINED?
Overtraining is an imbalance between training and recovery. The con-
sequences of this condition can be severe and include decreased per-
formance, injury, depressed immunity and psychological depression.
Overtraining is a natural hazard of competitive sports. Coaches and
athletes, in their quest for better performance, undertake intense train-
ing programs in the hope of gaining an edge over the competition.
However, a ne line exists between programs that improve condition
and those leading to overtraining. Training programs must be
intense enough to improve tness and skill, yet provide enough
rest to ensure adequate recovery. Diagnosis and treatment of over-
training is as much art as science. (Current Sports Medicine Reports,
13 (1): 45-51, 2014)
Lifelong Exercise Prevents LONG WORK HOURS AND

Muscle Wasting in Old Age INADEQUATE SLEEP LINKED
People lose about 20 percent of their muscle mass between
ages 40 and 60. By age 70, muscle mass decreases by 40 percent
and strength by 30 percent. Loss of muscle mass is called sarco-
TO HEART ATTACKS
Men who work more than 60 hours per week and sleep less than
penia, which can result in diabetes, falls and injuries, muscle and
six hours per night increase their risk of heart attack by 220
joint pain, bone loss and decreased quality of life. Lifelong exercise
percent according to a study from National Taiwan University in
can prevent this. Scientists from New Zealand and Australia, in a
Taiwan. The study compared 322 men with heart attacks against
study on mice, showed that a lifetime of physical activity in ani-
similar healthy men in the population. Factors such as smoking,
mals produced higher levels of the anabolic hormone IGF-1, and the
body mass index, and work environment did not inuence the
animals had more muscle mass throughout life. Exercise could be
results. The take-home message is that working too many hours or
the Fountain of Youth. (Scandinavian Journal Of Medicine & Science
not getting enough sleep can kill you. (Cardiology, published online
In Sports, published online March 20, 2014)
December 27, 2013)
ROTATOR CUFF TEAR IN ONE SHOULDER INCREASES

THE RISK OF INJURY TO THE OTHER SHOULDER
The shoulder rotator cuff is responsible for internal and external rotation of the shoulder and for shoulder stability. Rotator cuff tears are
extremely common in athletes. Bad bench press technique, for example, is a common cause of rotator cuff injuries. A study from University
Hospital in Mnster, Germany showed that people who injure the rotator cuff in one arm have an 68 percent higher risk of
injuring the rotator cuff in the other arm. Shoulder function in the uninjured arm is diminished, even if the rotator cuff is not injured.
People recovering from a rotator cuff injury in one arm should have their uninjured shoulder evaluated thoroughly. (The American Journal of
Sports Medicine, 42: 826-830, 2014)

FitRxWarmUP HEALTH CUTTING-EDGE RESEARCH
Exercise Prevents
Chronic Low-Grade
Inammation
Inammation is the immune systems 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 inammation when they get a
sprained ankle or torn hamstring. Chronic inammation,
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
inammation and improve metabolic health. Exer-
cise promotes body fat control and reduces the produc-
tion of immune system cells associated with inamma-
tion. Overtraining, on the other hand, can increase
inammation. The average person should approach
INTENSE TRAINING
exercise like Goldilocks: too little promotes chronic LINKED TO
inammation; too much also promotes chronic inam-
mation; regular, moderate-intensity exercise is just right. RHABDOMYOLYSIS
(Strength and Conditioning Journal, 36 (4): 87-93, 2014) Intense training methods such as cross training
and boot camp training also increase the risk of
severe muscle injury that can be debilitating or even
life threatening. Overzealous cross trainers may
develop rhabdomyolysis (rhabdo), which involves
SLEEP APNEA destruction of muscle tissue that results from the
release of the muscle cell contents into the blood-
Linked to Cardiac Sudden Death stream. Toxic chemicals include myoglobin, creatine
kinase, potassium, lactate dehydrogenase, uric acid,
calcium, aspartate transaminase, alanine transami-
Sleep is critical for learning, focus, pressure (CPAP) reduce blood pressure and
nase and phosphorus. The incidence of rhabdo has
reaction time, metabolic control and C-reactive protein, a marker of
increased alarmingly with the popularity of high-
bodyweight management. Lack of sleep inammation. Large neck muscles increase
intensity training programs. Approximately 3 per-
triggered by sleep apnea can kill you. Sleep the risk of sleep apnea, so most
cent of people involved in physical training pro-
apnea is caused by airway obstruction bodybuilders are at risk. You might have
grams for the military, police and reghters
during sleep, which disturbs sleep patterns sleep apnea if you snore or are chronically
experience rhabdo. Physicians across the country
and prevents deep sleep. Sleep apnea is tired and fatigued during the day. See your
have reported an increased incidence in ordinary peo-
linked to chronic inammation and high physician if you suspect you might have
ple performing extreme physical training programs in
blood pressure, both of which increase the sleep apnea it might save your life. (New
health clubs. The exact percentage is unknown, but
risk of heart attack and stroke. Weight loss England Journal of Medicine, 370: 2339-
experts believe that the incidence is underreported.
and the use of continuous positive airway 2340, 2014)
(Current Sports Medicine Reports, 13: 113-119, 2014)
Is NAPROXEN Safer Than Other NSAIDs?

Regular use of nonsteroidal anti-inammatory drugs (NSAIDs) has
been linked to an increased risk of heart attack. However, recent large
population studies have found that naproxen (Aleve) is safer than other
NSAIDs. The Drug Safety and Risk Management Advisory
Committee of the U.S. Food and Drug Administration (FDA)
concluded that naproxen was safer than other NSAIDs. This
caused a controversy in the medical community. Critics of the
advisory committees position cautioned that we have limited data on
the safety of naproxen compared to other NSAIDs. People should not
overuse these drugs because of the possibility of increased
cardiovascular risk. (Medscape, February 11, 2014)

FitRxWarmUP NUTRITION CUTTING-EDGE RESEARCH
WHEY PROTEIN SUPPLEMENTS

Boost Key Amino Acids
Amino acids such as leucine, isoleucine and valine
are critical for protein synthesis and maintaining muscle
The Health
mass, particularly in older adults. Scott Forbes and col-
leagues from the University of Alberta in Canada found
that supplementing the diet with whey protein triggered
additional increases in amino acids critical for muscle
Benefits of hypertrophy and the maintenance of muscle mass.

Whey promoted anabolic metabolism without
increasing glucose, insulin, testosterone, cortisol
Wild Rice
Wild rice is a popular food in East Asia
or growth hormone. Daily whey protein supplements
are important for weight training and for older adults
trying to prevent muscle loss. (International Journal
and is gaining a foothold in the United Sports Nutrition Exercise Metabolism, 24: 188-195, 2014)
States. It is high in vitamins, minerals, pro-
tein, starch, fiber and antioxidants. The
U.S. Food and Drug Administration (FDA)
recognizes it as a whole grain. A review of
literature by scientists from the University
of Manitoba in Canada concluded that HIGH
wild rice, when consumed as part of a
healthy diet, contributes to health by sup-
plying antioxidants, reducing blood fats
RED MEAT
and supplying a good source of fiber. Wild
rice has a greater antioxidant capacity
than the same amount of white rice. In
INTAKE
animal studies, long-term consumption of
wild rice reduced the risk of cardiovascular
Linked to Low
disease. Wild rice is a heart-healthy food.
(Nutrition Reviews, 72:227-236, 2014)
Sperm Counts
A Harvard School of
Public Health study led by
Myriam Afeiche found that
consuming processed
meats was linked to
reduced sperm counts and
abnormalities in sperm
size and shape compared
to men who ate less pro-
cessed red meat. Sperm quality is directly related to fertility the capacity to trigger pregnan-
cy. Researchers found that eating fish was linked to better semen quality. The results were not
linked to the intake of total fat or saturated fat. This study did not show that eating processed
red meat caused fertility problems only that they were associated. (Epidemiology, 25: 323-
330, 2014)
PROTEIN AND RESISTANCE TRAINING

Combine to Boost Muscle Growth
New techniques using radioactive tracers, CT scans and MRI showed scientists the precise
ways in which the cells make new muscle proteins and uncovered the secrets of muscle growth.
Muscle cells go into overdrive to make new proteins following meals high in proteins
and amino acids. The amino acid leucine is an important nutrient that promotes protein syn-
thesis in your muscles. Leucine activates the mTOR pathway, which triggers muscle growth,
and serves as a building block for muscle protein synthesis. Combining whey and leucine sup-
plements with resistance exercise promotes muscle protein synthesis and prevents atrophy.
(Nutrition, published online January 10, 2014)
22 FI TNE S S R x for M E N JA NUA RY 2 0 1 5

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FitRxWarmUP NUTRITION CUTTING-EDGE RESEARCH
CHERRY JUICE
Reduces
Inflammation and
Muscle Damage
Cherry juice is the real deal for protecting muscle tissue from damage during
intense exercise ranging from marathons to monster weight-training workouts
according to a review of literature by Stella Lucia Volpe from Drexel University in
Philadelphia. Chemicals in cherry juice, such as avonoids and anthocya-
nins, prevent muscle oxidative damage and inammation associated with
exercise recovery. Cherry juice, which reduces exercise-induced muscle dam-
age, inflammation and oxidative stress, might be useful for reducing sports inju-
ries and promoting recovery. (ACSMs Health & Fitness Journal 18(1): 32-33, 2014)
VITAMIN D PROMOTES MUSCLE FUNCTION

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, mush-
rooms and supplements. Several recent studies have linked low vitamin D levels to poor bone health, muscle weakness and decien-
cies in reproductive 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)
EAT PROTEIN THROUGHOUT THE DAY

The recommended daily allowance for protein is 0.8 to 1.5 grams per kilogram of bodyweight. Most people consume more protein at night
than during the day. This is a mistake according to a study led by Douglas Paddon-Jones and Madonna Mamerow from the University of
Texas Medical Branch at Galveston. They found that 24-hour protein synthesis was higher when protein was consumed evenly throughout
the day than when it was consumed more at night. This study used sophisticated radioactive tracer methods to measure protein synthesis.
Strive to consume protein throughout the day and not just in the evening. (Journal of Nutrition, 144: 876-880, 2014)
MEDITERRANEAN
DIET Helps Moderate
Abdominal Fat Deposition
Abdominal fat deposition is linked to heart attack, stroke and
some types of cancer. It is so common in men and women that it is
considered an inevitable part of getting older. Spanish research-
ers found that people who followed a Mediterranean diet
showed less abdominal fat gain during a 10-year study. The
Mediterranean diet is high in fruits, vegetables, olive oil, fish, poul-
try and lean meats. The study examined metabolic changes in
more than 3,000 men and women between 2000 and 2009. People
who followed the diet most had the lowest increases in abdominal
fat. (British Journal of Nutrition, 111:1481-1487, 2014)
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low-calorie diet, and 3.7 lbs. in an 8-week study with a calorie-reduced diet and moderate
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FitRxWarmUP SUPPLEMENTS
PLEME
ENTS CUTTING-EDGE RESEARCH
BY
BY STEVE
ST
S T EV
E V E BLECHMAN AND THOMAS FAHEY, EdD
Beta-Alanine Reduces
Muscle Lactate Buildup HMB+ATP
During HIIT INCREASE
Alanine is an amino acid that provides energy during
exercise and prevents neuromuscular fatigue by
increasing tissue carnosine levels. Carnosine is an
MUSCLE MASS,
important antioxidant that protects cells from destruction
and buffers acids that cause fatigue. Swiss scientists
STRENGTH
found that supplementing beta-alanine before a high-
intensity interval training workout (HIIT) had no effect on
AND POWER
blood buffering capacity or glycogen storage, but reduced HMB (beta-hydroxy-beta-methylbutyrate) is a metabolite of the amino acid
muscle lactate by 23 percent. Taking beta-alanine leucine. HMB prevents protein breakdown and promotes muscle hypertrophy. It also
supplements before HIIT might improve the quality of increases fat-free weight (mainly muscle) and decreases fat. ATP (adenosine
workouts. (European Journal Applied Physiology, triphosphate) is a high-energy chemical that participates in most cellular energy
published online Nov 9, 2013) reactions. A study led by Jacob Wilson from the University of Tampa found that a
supplement containing HMB and ATP administered daily during a 12-week study
increased lean mass by 12.7 percent, strength by 23.5 percent, vertical jump by 21.5
percent and Wingate power (sprint exercise on a stationary bike) increased by 23.7
percent. The test subjects were involved in a high-intensity tness program, during
which two weeks were devoted to an intense program designed to create maximum
fatigue. The experimental group continued to make gains during this difficult period.
The study showed that HMB plus ATP is an effective performance-enhancing
supplement. The study could have been improved by also measuring the effects of
HMB and ATP separately. The researchers can do this at another time. (Journal
Strength Conditioning Research, published online April 2014)
VITAMINS C and E
Reduce Adaptations to Endurance Training
Endurance training increases muscle cell mitochondria (the powerhouses of the cell),
running speed and maximal oxygen consumption. An 11-week Norwegian study of 54 t men
and women showed that supplementing vitamin C (1,000 milligrams per day) and vitamin E
(235 milligrams per day) blunted increases in mitochondria protein that usually accompany
endurance training. However, the supplements did not impair maximal oxygen consumption or
running speed during the experiments. Endurance, the capacity to sustain exercise intensity, is
highly related to mitochondrial content but only moderately related to maximal oxygen
consumption. Long-term consumption of vitamin E and C supplements could eventually
decrease endurance capacity. Antioxidant supplements could interfere with endurance training
gains. (Journal of Physiology, published online February 3, 2014)
NITRATES HAVE SMALL EFFECT

ON ENDURANCE PERFORMANCES
Nitrates promote endurance performance slightly according to a literature review and meta-analysis
alysis
uch as
by researchers from the University of Sydney in Australia. The blood vessels use nitrates in food such
for-
beetroot to produce nitric oxide a critical chemical that promotes blood ow, improves sexual perfor-
sels)
mance and enhances energy levels. The capacity of the endothelial cells (cells lining the blood vessels)
to secrete nitric oxide is an important measure of cardiovascular health and performance. Healthy blood
vessels secrete nitric oxide, which promotes blood ow to tissues throughout the body. Nitrites
from food sources such as processed meats might increase the risk of cancer, so its probably
best to consume nitrates and nitrites from vegetable sources rather than from hot dogs or bolo-
gna. (International Journal of Sport Nutrition and Exercise Metabolism, 23, 522-532, 2013)

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FitRxWarmUP SUPPLEMENTS CUTTING-EDGE
DGE R
RESEARCH
ESEARC
BY STEVE BLECHMAN A
AN
AND
ND T
THOMAS
HOM
HO MA
A S FAHE
AS FA
FAHEY,
A HE
E Y,, E
EdD
dD
CREATINE
Promotes Multi-Workout Recovery
Restoration is critical to any effective training program. Successful
athletes train hard, recover, and train hard again. Recovery rates dif-
fer between individuals. Slowly recovering athletes are prone to
injury, overtraining and slow progress. Creatine monohydrate might
help the restoration process. Kelle Veggi from the University of
Iguau in Brazil and colleagues found that creatine supplementa-
tion blunted muscle soreness and creatine kinase a marker of
muscle damage, which promoted recovery from repeated bouts of
exercise. Creatine boosts strength, power and muscle mass. It also
promotes restoration for more steady training progress. (International
Journal of Sport Nutrition and Exercise Metabolism, 23: 378387, 2013)
GREEN TEA EXTRACT

MAY BE TOXIC TO THE LIVER
Green tea extract contains a chemical called epigallocatechin-3-gallate (EGCG) that
promotes weight loss by boosting thermogenesis (increased calorie use) and curbing
appetite. Green tea extract is a popular weight-loss supplement, but it could be toxic to
the liver. A study on rats from the University of Arkansas for Medical Sciences found
that in animals with abnormal mitochondria (powerhouses of the cells), EGCG caused
swelling in the mitochondria. The researchers suggested that green tea extract could
cause liver problems in people with abnormal mitochondria. Obese people often have
poor metabolic health, so they might experience side effects from green tea extract
when trying to lose weight. (Biochemical and Biophysical Research Communications,
443: 1097-1104, 2014)
A supplement containing 20 grams of whey protein and three grams of leucine

WHEY PROTEIN Plus consumed after weight training was superior to an equal amount of milk protein
for promoting muscle protein synthesis in older adults. Muscle loss, a condition
Leucine Promotes called sarcopenia, is a signicant health issue in older adults. Sarcopenia
interferes with mobility and quality of life, and decreases metabolic health
Protein Synthesis In by reducing one of the most active tissues in the body. Overwhelming
evidence shows that older adults can help maintain muscle mass by consuming a
Older Adults supplement containing 20 to 30 grams of whey protein and three grams of leucine
at least once a day. (Nutrition Journal, 13:9, 2014)
CAFFEINE
IMPROVES PERFORMANCE BETTER
DURING MORNING WORKOUTS
Consuming 200 to 400 milligrams of caffeine before training or sports competitions
improves performance in endurance and high-intensity exercise. Caffeine is legal in
Olympic sports but restricted in sports regulated by the National Collegiate Athletic
Association (NCAA). Spanish researchers from the University of Castilla-La
Mancha in Toledo found that caffeine improved performance in the bench press
and squat when taken in the morning but not the afternoon. Caffeine is an
important supplement for improving training intensity. It is more effective for morning
than afternoon workouts. Consuming caffeine supplements in the afternoon was less
effective and produced more side effects. (Journal of Science and Medicine Sport,
published online April 26, 2014)

FitRxWarmUP SEX CUTTING-EDGE RESEARCH
Erectile dysfunction is an early

warning sign of coronary artery
disease. Problems with the small
Statins Improve
blood vessels in the penis show up
earlier than problems with the larger
blood vessels in the heart. Chinese
ERECTILE
researchers found that young men
who had difficulty maintaining
erections during masturbation had
DYSFUNCTION
Erectile dysfunction (ED) affects 30 million
a higher risk of coronary artery Americans and 150 million people worldwide. ED is
disease than men with normal typically caused by abnormalities in the blood
erections. Previously, scientists vessels supplying the penis. Drugs like Viagra and
speculated that erection problems Cialis are the rst line of defense for treating ED. The
during masturbation were linked to problem is closely related to coronary artery disease
psychological disturbances. Erectile and is an early predictor of heart attack. Statins are
dysfunction during masturbation drugs used to lower cholesterol and treat primary
was linked to problems with the risk factors of coronary artery disease. A study by
cells lining the arteries (endothelial researchers from Capital Medical University in
THE PENIS IS cells), insulin resistance, and other
markers of blood sugar regulation
Beijing, China found that statins improved ED
compared to a placebo. Statins may reduce blood
THE WINDOW problems. The penis is indeed a
window to the heart. (Journal Sexual
vessel disease, which could have a positive effect on
the erectile capacity of the penis. (Journal of Sexual
TO THE HEART Medicine, 11: 1519-1526, 2014) Medicine, published online March 13, 2014)
THE
AMERICAN PENIS
Is In A Downward Spiral
Many men worry about the size of their penis, and maybe they
should. A study from the Kinsey Institute for Research in Sex, Gender
and Reproduction at the University of Indiana showed that penis size
is smaller than in previous years. Ten years ago, a study by Lifestyles
Condom company showed that the average mans erect penis was 5.877
inches long, with two-thirds falling between 5.1 and 6.2 inches. About 17
percent of men measured less than 4.5 inches. The penis size reported
in the Lifestyle study was shorter than that found in the famous Kinsey
report more than 60 years ago. The new Kinsey study showed that
the average length was 5.57 inches, which is shorter than the Lifestyle
Condoms study and shorter than the Kinsey study from 60 years ago.
Is the American penis in a downward spiral or are the differences due to
measurement variations? You be the judge. (Journal Sexual Medicine,
11:93-101, 2014)
PSYCHOLOGICAL STRESS
DAMAGES
TESTICULAR CELLS
Chronic stress suppresses sexual desire and saps energy levels.
Chinese researchers, in a study on rats, found that ve weeks of
chronic stress interfered with normal mating behavior and decreased
the size and number of Leydig cells in the testes. Leydig cells produce
testosterone when stimulated by luteinizing hormone. Stress also
caused abnormal sperm cells and decreased tissue density in
the testes. Chronic stress is bad for your sex life. It clouds the mind
with worry and doubt, and triggers signicant tissue damage in the
testes. (Journal Sexual Medicine, 11: 653-663, 2014)

CELL PHONE
USE LINKED
TO ERECTILE
DYSFUNCTION
Cell phone use could damage male
reproductive health according to a
study by researchers from the University
of Graz in Austria. They found a link
between the number of hours men
carried active cell phones and the
incidence of erectile dysfunction (ED).
There was no link between cell phone
talking time and ED or total testosterone.
Other studies have found a link
between cell phone use and reduced
sperm quality and activity, and
possibly cancer. Carry your cell phone
in a bag instead of your pocket. (Central
European Journal Urology, 66: 75-77, 2013)
VIAGRA INCREASES
TESTOSTERONE LEVELS
Shalender Bhasin and colleagues
from Boston University found that Viagra
(sildenal) increased testosterone levels
by 20 to 30 percent. Testosterone might be
at the heart of erectile dysfunction. Viagra
suppressed levels of the hormone LH,
which showed that the drug inuences
the control mechanisms of testosterone
metabolism. Viagra also caused increases in estrogen and DHEA. The researchers suggested
that low testosterone output from the testes is centrally related to erection problems in men.
(Journal Sexual Medicine, 11: 616-623, 2014)
VIAGRA INCREASES
THE RISK OF A CIALIS
A DAY KEEPS ED AWAY
MELANOMA Cialis has been called the weekender
Melanoma is a deadly form of skin cancer because it promotes erections for about 36
that develops in the melanocytes cells that hours versus shorter-acting drugs such as
give color to the skin. In 2014, about 76,100 Viagra. Many physicians are promoting
people will be diagnosed with melanoma daily use of Cialis (5 milligrams) to produce
and 9,710 people will die from the disease. a more consistent erection and greater
Nearly 1,000,000 people in the United sexual satisfaction. Korean scientists from
States have melanoma. Previous severe Korea University College of Medicine found
sunburn and excessive use of tanning beds that daily or alternate-day treatment with
are leading risk factors of the disease. A ve milligrams of Cialis triggered equal
Harvard Medical School study showed an 84 improvements in erection quality, sexual
percent increased risk of melanoma in men performance and sex frequency. Compli-
who used of sildenal (Viagra). In contrast, ance is a consideration. Some people have
sildenal was not related to the development difficulty remembering to take their medica-
of squamous cell cancer (a less dangerous tions when they follow an irregular sched-
type of skin cancer). (Journal American ule. (International Journal of Impotence
Medical Association Internal Medicine, 174: Research, published online July 3, 2014)
964970, 2014)
www.fitnessrxformen.com
FitRx TRAINING
BY THOMAS FAHEY, ED.D.
PHOTOGRAPHY BY GREGORY JAMES
The
60 -Day New Year
32 FI TNE S S R x for ME N JA NUA RY 2 0 1 5 www.fitnessrxformen.com
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Workou
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This revolutionary program will develop
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and promote fat loss by training less than
60 minutes, three times per week. You will
be in the best shape of your life in only two
months. This seems crazy and impossible,
but it works!
Muscles are highly adaptable, so almost
any program that stresses them will cause
some improvements in muscle strength and
size. Some programs are better than others.
Often, putting in long hours at the gym does
not produce enough results to justify the
effort. X-PT is a more effective alternative.
High-speed training brings rapid results
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SCIENCE SUPPORTS THE X-PLOSIVE

TOTAL BODY WORKOUT
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.
Many men spend hours in the gym doing the
same old controlled-speed reps, yet have
little to show for it. X-PT produces startling
results in a fraction of the time. You work hard
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X-PT applies scientific principles to bring
quick results. It 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.
X-PT activates a metabolic pathway called
mTOR (mammalian target of rapamycin) that
regulates muscle growth and repair. X-PT
also maximizes the time the muscle tissue
is under quality tension, which is vital for
muscle hypertrophy. X-PT builds muscle
satellite cells, which are genetic structures

FitRx TRAINING SQUATS
The technique: Place the bar on a squat rack. Facing the rack, place the bar on your shoulders
and grasp it with your palms facing forward. Stand and take a step back and align your feet
slightly wider than shoulder-width apart with toes pointed outward at a 45-degree angle. Squat
down until your thighs are parallel with the oor. During the exercise, hinge at the hips, drive your
thighs to the sides, keep your weight on your heels and chest out, and maintain a neutral spine
and head. When you reach parallel, drive forward with your hips, keep your chest out and continue
maintaining a neutral spine and head. Do this exercise as fast and explosively as you can during
the active (pushing) phase of the lift, while maintaining good technique.
fast eccentric training was due to a greater amount of protein

remodeling as a result of greater Z-band damage.
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
that increase the ability of the muscles to make new

proteins. X-PT triggers the release of growth hormone,
IGF-1, testosterone, and epinephrine that streamlines
the body by promoting muscle growth and reducing fat.
Quality is more important than quantity for building
powerful, functional muscles and cutting fat. Recent
studies from Canada and Brazil showed that explosive
training activates more muscle fibers and improves
muscle tone and shape rapidly. Brazilian scientists
found that power training (lifting weights at fast
speeds) is an effective method for increasing muscle
mass, strength and power. They compared traditional
tempo training (2-3 seconds concentric or push; 2-3
seconds eccentric or recover, with power training 1
second concentric; 2-3 seconds eccentric). Increases
in muscle power were three to four times greater in
the power group than the traditionally trained group.
Increases in muscle mass and strength were also best
in the power-training group.
HEAVY BARBELL DEADLIFTS
Canadian researchers, led by Tim Shepstone, found This exercise involves lifting
that high-speed training increased muscle cross- a barbell from the oor to waist
sectional area and the size of fast-twitch motor units level. Grip the barbell with palms
(muscle fibers and their nerve) better than slow-speed facing toward you, squat down
training. High-speed explosive training accelerated with your hips back (exed)
fat loss and promoted muscle protein synthesis and and weight on your heels, and
caused larger increases in muscle mass and strength arms straight; lift the weight by
than traditional strength training. They did muscle driving your hips forward and
biopsies that showed that high-speed training was best extending your knees with your
back straight until you can stand
for increasing the size of fast-twitch muscle fibers and upright with your shoulders back.
that it created the most damage to Z-bands muscle Return the barbell to the starting
fiber structures that are particularly susceptible to position by exing (bending)
injury during weight training. Scientists believe that your hips and keeping your back
Z-band damage and repair is the major process straight. Hinge at the hips and not
involved in making muscles larger and stronger. They at the back during this exercise.
concluded that the greater hypertrophy seen from

take so long? Muscle size reflects the rhabdo only occurred from extreme
balance between making new protein trauma or excessive military training.
and breaking down old protein. Rhabdo is occurring more frequently
Muscle breakdown accelerates after in recreational athletes because of
a heavy workout often exceeding the popularity of boot camp and cross
the rate of protein synthesis. Catabolic training-type programs.
(breakdown) hormones, such as Start off with light weights and
corticosteroids, and anti-growth progress slowly. Dont practice
factors, such as myostatin, speed X-PT more than three times a week.
the rate of muscle breakdown after Also, incorporate all the elements
exercise. Your goal is to speed the rate that promote muscle hypertrophy,
of muscle hypertrophy and slow the including adequate dietary protein
rate of muscle breakdown. and caloric intake, rest, hormone
management, and training program
KEEPING X-PT SAFE structure.
High-speed, explosive training Hard working muscles need
has a large potential for injury if you rest and nutrition if they are to grow
progress too rapidly. Combining optimally. Consume a whey protein
high-speed movements and fatigue shake containing about 40 grams of
can cause muscle strains and joint protein immediately after training.
injuries. Excessive loads can destroy Give the target muscles enough rest
muscle cells a condition called to recover before repeating high-
rhabdomyolysis (rhabdo). Rhabdo speed training workouts. Practice this
causes the muscle cell contents to program three days per week and
spill into the blood, which can cause cut back on sets if you feel excessive
kidney failure and death. Until recently, fatigue and soreness.
HEAVY DUMBBELL
BENCH PRESS
Sit on a at bench
holding a dumbbell
in each hand on your
knees. Rock back and
hold the dumbbells
at chest level. Your
feet should be planted
rmly on the oor,
knees bent, and back
HIGH-SPEED TRAINING BRINGS RAPID RESULTS BECAUSE and head on the bench.
Push the dumbbells
IT SPEEDS COMMUNICATION BETWEEN NERVES AND straight up from your
chest and then return to
MUSCLES, WHILE OVERLOADING THE FIBERS. the starting position.

FitRx TRAINING
X-PT 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 fitness to the next level and
separate you from the pack.
COMBINE HIGH-SPEED EXPLOSIVE TRAINING

WITH HIGH-INTENSITY INTERVAL TRAINING (HIIT)
Dont neglect aerobics in your fitness training.
Unfortunately, many guys who like to pump iron hate
aerobics. Lets face it running on a treadmill or outdoor
track for 60 minutes is boring and tedious and leads to
pains in your knees, ankles, hips and back. High-intensity
interval training (HIIT) is a good alternative. HIIT refers
to repeated bouts of high-intensity exercise interrupted
by rest. It meshes will with the weight training part of the
program (X-PT) and uses the same training philosophy
train hard and explosively.
Short bouts of maximal intensity exercise build high
levels of fitness quickly. Canadian researchers found
that six sessions of HIIT on a stationary bike increased
muscle oxidative capacity (citrate synthase) by almost
50 percent, muscle glycogen by 20 percent, and cycle
endurance capacity by 100 percent. The subjects made
these amazing improvements exercising a mere 15
minutes in two weeks. A follow-up study in moderately
active women using the same training method showed
that interval training increased whole-body and skeletal
muscle capacity for fat use during exercise. The key
element in both studies was training at 100 percent of
maximum effort. These studies showed the importance of
high-intensity training for building aerobic capacity and
endurance.
The Canadian studies used four to seven repetitions
of high-intensity exercise (30 seconds at 100 percent of
maximum effort) on a stationary bike followed by four
minutes rest between exercises. You can, however, use
interval training for your favorite aerobic exercises,
STANDING BARBELL including ground or treadmill running, stair climbers,
MILITARY PRESS elliptical trainers, swimming or cycling.
Clean the barbell Interval training builds muscle power that will carry
to chest level. Use
over to your fitness and body-shaping program. The
good technique when
cleaning the weight so strong, shapely muscles you build doing intervals will
that you dont injure make it easier to do leg exercises such as lunges and
your back. Push the squats and give you greater stamina for sports. Intervals
barbell overhead. will also develop powerful lower body muscles faster and
Return to the clean better than almost any other exercise.
position. Do this
exercise explosively, THE X-PLOSIVE TOTAL BODY WORKOUT
but maintain your Perform this workout three days per week, resting at
spine in a tight and least one day between workouts. This workout includes
neutral position.
one to three sets of 10 repetitions for barbell squats,
heavy dumbbell deadlifts, heavy dumbbell bench press,
standing bent-over rows with dumbbells, standing
CANADIAN RESEARCHERS FOUND THAT SIX SESSIONS OF military press, standing with dumbbells overhead
triceps extensions, standing dumbbells bicep curls, rope
HIIT ON A STATIONARY BIKE INCREASED MUSCLE OXIDATIVE crunches (abs) and leg lifts. Rest one minute between sets.
Do each repetition as fast and explosively as possible,
CAPACITY (CITRATE SYNTHASE) BY ALMOST 50 PERCENT, but maintain good form. This means maintaining a neutral
MUSCLE GLYCOGEN BY 20 PERCENT, AND CYCLE ENDURANCE spine and not swinging the weights or flailing the body
around during the exercises. Warm up before beginning
the workout with some kettlebell swings.
Start with one set of each exercise and build up to
three sets as fitness improves. The key to this workout is
to train maximally. This means performing the exercises
as quickly and explosively as possible. Increase weight

STANDING DUMBBELL TRICEPS EXTENSION
Stand with a dumbbell pressed overhead. STANDING BENT-OVER
Keeping your elbow up, ex your arm until the BARBBELL ROWS
dumbbell touches the back of your shoulder. Stand next to a
Return to the starting position. You can do this bench and bend over at
exercise either with one or both arms at a time. the waist, supporting
your weight while you
hold a barbbell. Pull up
the barbell in a rowing
motion and then lower
it under control to the
starting position.
ROPE CRUNCHES (NOT PICTURED) as you get stronger. Dont increase the
Attach the rope to the end of the weight so much that you cant move fast
lat machine pulley. Get on your knees and complete the total workout.
holding the rope at chest level. Curl your Follow each high-speed weight
trunk toward the ground and then return training session with a high-intensity
to the starting position. This exercise is interval training program on an elliptical
not recommended for people with back
trainer, stationary bike, treadmill or
problems.
arc trainer. Warm up for two to three
LEG LIFTS (NOT PICTURED) minutes by exercising at a slow pace
Lie on your back with your hands placed approximately 50 percent of maximum
under the small of your back. Lift your legs effort. Sprint as fast as you can for 30
90 degrees and then return to the starting seconds, and then slow the pace to 30 to
position. This exercise is not recommended 50 percent effort for two to four minutes.
for people with back problems.
STANDING BARBELL BICEPS CURLS

Keeping your elbows down, ex
your arms and bring the barbell to your
chest and then return them the starting
position. Do this exercise explosively
but do not rock your back to make the
exercise easier.

FitRx TRAINING
YOU WILL BE IN THE BEST

SHAPE OF YOUR LIFE IN ONLY
TWO MONTHS.
SAMPLE WORKOUT
Do this workout three days per week (for example: Monday, Then repeat the high intensity exercise for a total of four to
Wednesday, Friday). Do the high-intensity weight workout before eight times. Cool down for three minutes after completing the
interval training. For weight training, begin with one set of each final interval. The exercise sequence looks like this: 1) Warm-
exercise and progress to three sets. Do each exercise as quickly up, 2) 30-second sprint, 3) Two to four minutes recovery at
and explosively as possible, while maintaining good form. Use 30 to 50 percent effort, 4) 30-second sprint, 5) Two to four
weights that allow you to complete each set explosively. Add minutes recovery at 30 to 50 percent effort, 6) 30-second
weight as you get stronger. sprint, 7) Two to four minutes recovery at 30 to 50 percent
Interval training: Do intervals on a stationary bike, arc trainer, effort, 8) 30-second sprint, 9) Two to four minutes recovery at
elliptical trainer or treadmill. Warm up; exercise at maximum 30 to 50 percent effort, 10) Cool down for three minutes. Each
intensity for 30 seconds; recover with low-intensity exercise; repeat sprint should be at 100 percent effort. Increase the number of
four to six times; cool down. sprints as you become more fit.
EXERCISE SETS REPS REST BETWEEN References:

SETS Bottaro, M., et al. Effect of high versus low-velocity resistance training on
muscular fitness and functional performance in older men. Eur J Appl Physiol. 99:
257264, 2007
Squats 1-3 10 1 minute Burgomaster KA, et al. Six sessions of sprint interval training increases muscle
oxidative potential and cycle endurance capacity in humans. J Appl Physiol 98:
Barbell deadlift 1-3 10 1 minute 1985-1990, 2005.
Standing military press 1-3 10 1 minute De Vos, NJ, et al. Optimal load for increasing muscle power during explosive
resistance training in older adults. J Gerontol A Biol Sci Med Sci. 60: 638-647, 2005.
Standing bent-over rows 1-3 10 1 minute Fahey, T.D., P. Insel, W. Roth. Fit and Well. New York: McGraw Hill, 2015 (11th
Standing triceps extensions 1-3 10 1 minute edition).
Standing barbell curls 1-3 10 1 minute Gaesser, G.A and S.A. Siddhartha. High-intensity interval training for health and
fitness: can less be more? J Appl Physiol 111: 15401541, 2011.
Rope crunches 1-3 10 1 minute Shepstone TN, et al. Short-term high- vs. low-velocity isokinetic lengthening
Leg lifts 1-3 10 1 minute training results in greater hypertrophy of the elbow flexors in young men. J Appl
Physiol 98: 1768-76, 2005.
Dumbell bench press 1-3 10 1 minute 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.
High intensity interval 4-6 30-second 2-4 minutes Tremblay, A., et al. Effect of intensity of physical activity on body fatness and fat
training on arc, sprints recovery at distribution. Am J. Clin. Nutr. 51: 153-157, 1990.
Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on body
elliptical trainer at 100 30 to 50 percent fatness and skeletal muscle metabolism. Metabolism. 43: 814-818, 1994.
stationary bike percent effort Treuth, M.S., G.R. Hunter, and M. Williams. Effects of exercise intensity on
or treadmill effort 24-h energy expenditure and substrate oxidation. Med. Sci. Sports Exerc. 28:
1138-1143, 1996.

WHITNEY REID:
My Workout and Diet Plan
BY LISA STEUER
In this feature, cover model Whitney

hitney Reid,
the East Coast sales manager forr BPI Sports,
demonstrates one of his typical workouts that
ormation. This
can be used for your own transformation.
workout includes bench, squats and deads
because Whitney believes you cant ant build
a complete physique without including luding
those.
These exercises also help me keep
a detailed midsection without havingving
to do much direct ab exercises, and nd
if you keep the intensity up while
training, cardio can be a minor
aspect for great conditioning, he e
said. However, Whitney admits he e
actually enjoys cardio, but will do o
it more for stress relief rather thann
for his physique, and will sometimesmes
do cardio every night of the week. k. As
ning
discussed in this feature, HIIT training
is a great choice. Ill do interval style
training, sprints and active rest, said
Whitney. Joe Donnelly introduced d me to
deadmill sprints (done with the treadmill
turned off), which are a killer!
ayer, Whitney
As a former college football player,
nsely. But
has always trained hard and intensely.
an injury (L5-S1 and C6-C7 tears), ), led him
to focusing more on dropping body dy fat than
adding size. But Whitney also said d that his
training never really changed too o much. I do,
however, incorporate more volume trainingt i i
now, which I didnt in the past, but I still feel
that core lifts, (bench, squat and deads) are SUPPLEMENT STACK
SHOT ON LOCATION AT GOLDS GYM, HENDERSON, NEVADA
the most important exercises in the gym. Whitney shares his go-to BPI Sports supplements for getting the
When it comes to diet, Whitney has most out of his workouts.
experimented with different styles over the
1.M.R. Vortex. There are three types of pre workout types the pure
past six years. Now he does everything in
stim, the pump/performance and the mental focus.I feel that Vortex is the best
moderation and says that if hes craving a
combination of the three. Drinking this 20-minute pre-workout combined with the
certain food, hell have it. When getting ready
agmatine in the Best BCAAs intra-workout will give you an insane pump.
for this shoot, I took about four weeks and
Best BCAAs. Training hard is great, but without rest and recovery, you will
monitored my protein, fat and carb intake, but I
never achieve desired results. BPI Sports Best BCAAs is my go-to product for
didnt necessarily limit myself from anything. I
recovery. I actually drink several servings throughout the day (minimum of one
kept my protein around 250 grams per day and
scoop rst thing in the AM, one scoop intra-workout and another post-workout).
my carbs around 200-300 depending on what
Best BCAAs is a great blend of oligopeptide-linked branched chains with added
I was training. One of my best friends, Kevin
CLA and agmatine.
Dehaven (BPI national sales manager), helped
Whey-HD. Obviously if you are reading this article you know the importance
me with my plan. There wasnt a day that I
of a protein powder in your supplement plan. Over the many years of training
didnt eat out at my favorite restaurants here
and taking products, I can vouch for Whey-HD to be a great product that is easy
in South Florida while trying to be in my best
on the stomach (no bloating and easily digested) and tastes amazing!
shape for this shoot.

MAX MUSCLE PLAN
PHOTOGRAPHY BY PER BERNAL

By Brad Schoenfeld, Ph.D., CSCS, FNSCA
The
M.A.X.
MUSCLE
PLAN
Looking to jumpstart the New Year with a new body? If so,
youre in luck. This article will provide you with a complete
blueprint both training and nutrition to achieve your best
shape ever in just 12 weeks.
Complete Training and
Nutrition Program for Building
Your Best Body Ever
Larger muscle groups like the back and quads will get more
overall volume while the smaller muscles of the arms and calves
will receive less total work.
With respect to loading, the program will focus on a repetition
Its a modied version of my popular hypertrophy program, range of six to 12 reps per set. This so-called hypertrophy
The M.A.X. Muscle Plan, created specically for FitnessRx for range provides an ideal combination of high mechanical tension
Men readers. Follow the program as outlined and youll transform and metabolic stress two factors that have been shown to
your physique by the time spring rolls around. All you need to synergistically promote muscle growth.3,4 A strategy called step
do is provide the dedication and effort and results are all but loading will be employed whereby loads are progressively
guaranteed! increased over the rst three weeks of each block. In week one
youll perform 10 to 12 reps, week two will be eight to 10 reps, and
TRAINING PROGRAM week three will be six to eight reps. The last set of each exercise
The M.A.X. training program employs a concept called block should be taken to concentric muscle failure i.e., the inability
periodization. For the purposes of this program, both volume and to perform an additional rep in good form; all other sets should
load are manipulated over the three-month time period with each be sufficiently challenging so that you stop a rep or two short
month representing a specic training block. Volume is perhaps of failure. Rest intervals should last approximately one to two
the most important factor in maximizing muscular gains. A clear minutes between sets. Relatively short rest periods enhance
dose-response relationship has been shown to exist between metabolic stress, which can translate into greater gains.4
volume and hypertrophy; increasingly greater workloads are Every fourth week will be a deload phase where both volume
associated with increasingly greater growth, at least up a certain and load are systematically decreased. Here the goal is to
point.1,2 rejuvenate your resources so that you dont end up overtrained.
Bottom line: if your goal is to maximize muscle development, Youll work out only twice per week during each deload phase,
you need to train with high volumes. performing three sets of ~15 reps on a total body routine (one
That said, training with high volumes for prolonged periods is exercise per major muscle group). Sets should be stopped several
bound to overtax your bodys resources and ultimately lead to reps short of failure; remember, youre not trying to push yourself
an overtrained state. Its therefore best to progressively increase to the limit during this phase, but rather to facilitate recovery.
training volume over time, culminating with an overreaching phase An important component in any muscle-building program
that pushes your body to the edge without going over the cliff. To is exercise selection. Muscles have varied attachments that
accomplish this task, increases in volume will be facilitated by help to optimize leverage in carrying out different joint actions.5
greater weekly training frequencies. Frequency will increase from Moreover, muscle bers are arranged in an array of patterns and
three days a week in Block One to four days a week in Block Two often do not span the entire length of the muscle.5 These factors
and then to six days a week in Block Three. Youll perform two to emphasize the need to vary the exercises used over the course of
three exercises per muscle group of two to four sets per exercise. the program to ensure that all bers are optimally stimulated a

MAX MUSCLE PLAN
prerequisite for maximal growth. You should aspire to work muscles in
multiple planes of movement using multiple modalities. Alter training
angles when possible. Vary hand spacings and foot stances, as well.
There are no specic rules as to how often you should mix things up,
but changing movements every four weeks or so in this case every
training block is a sound strategy.
BLOCK ONE
Block One is a three-day-a-week total body routine allowing at least
48 hours rest between workouts (i.e., Monday, Wednesday, Friday). Youll
perform one exercise for each of the major muscle groups per session.
Table One summarizes the protocol for Block One and Table Two
provides a sample routine.
TABLE 1: PROTOCOL FOR BLOCK 1
DAY MUSCLE GROUPS REPS REST INTERVAL
1 Workout 1: Total Body Week 1: 10-12 1-2 minutes
Week 2: 8-10
Week 3: 6-8
2 OFF
3 Workout 2: Total Body Week 1: 10-12 1-2 minutes
Week 2: 8-10
Week 3: 6-8 BLOCK TWO
4 OFF During Block Two, youll bump up the frequency so youre now
5 Workout 3: Total Body Week 1: 10-12 1-2 minutes training four days per week. Youll follow a two-on/one-off, two-on/
Week 2: 8-10 two-off schedule (i.e., Monday, Tuesday, Thursday, Friday) so that each
Week 3: 6-8 muscle group will be worked twice per week. Training will be carried
6 OFF out using an upper/lower split whereby all the upper body muscles
7 OFF
are worked on day one and all the lower body muscles as well as
the abdominals are worked on day two. Table Three summarizes the
There are no specific rules as to how protocol for Block One and Table Four provides a sample routine.
often you should mix things up, but TABLE 3: PROTOCOL FOR BLOCK 2
changing movements every four weeks or DAY EXERCISES
1 Workout 1:
REPS
Week 1: 10-12
REST INTERVAL
1-2 minutes
so in this case every training block is a Upper Body Week 2: 8-10
sound strategy. 2 Workout 2:
Week 3: 6-8
Week 1: 10-12 1-2 minutes
Lower Body Week 2: 8-10
TABLE 2: SAMPLE ROUTINES FOR BLOCK 1
Abdominals Week 3: 6-8
WORKOUT 1 WORKOUT 3 3 OFF
Total Body Total Body 4 Workout 1: Week 1: 10-12 1-2 minutes
Incline barbell press (4 sets) Hammer chest press (4 sets) Upper Body Week 2: 8-10
Lat pulldown (4 sets) Wide-grip seated row (4 sets) Week 3: 6-8
Standing overhead barbell Cross-cable reverse ye (3 sets) 5 Workout 2: Week 1: 10-12 1-2 minutes
press (3 sets) Concentration curl (2 sets) Lower Body Week 2: 8-10
Barbell curl (3 sets) Triceps pressdown (2 sets) Abdominals Week 3: 6-8
Cable overhead triceps Deadlift (4 sets) 6 OFF
extension (2 sets) Glute/ham raise (3 sets) 7 OFF
Reverse lunge (4 sets) Toe press (3 sets)
Leg curl (3 sets) Cable rope crunch (3 sets) TABLE 4: SAMPLE ROUTINE FOR BLOCK 2
Standing calf raise (3 sets)
Anti-rotation press (3 sets) Workout 1
Upper Body Chest, Back, Workout 2
WORKOUT 2 Shoulders, Triceps, Biceps Lower Body, Abdominals
Total Body Machine incline press (4 sets) Back squat (4 sets)
Flat dumbbell press (4 sets) Dumbbell ye (3 sets) Side lunge (4 sets)
One-arm dumbbell row (4 sets) Assisted/resisted pull-up Sissy squat (3 sets)
Machine lateral raise (3 sets) (4 sets) Good morning (4 sets)
Cable rope hammer curl (2 sets) Seated cable row (3 sets) Leg curl (4 sets)
Skull-crusher (3 sets) Machine shoulder press Standing calf raise (4 sets)
Front squat (4 sets) (3 sets) Toe press (4 sets)
Hip thrust (3 sets) Upright row (3 sets) Barbell rollout (4 sets)
Seated calf raise (3 sets) French press (4 sets)
Reverse crunch Incline curl (4 sets)

MAX MUSCLE PLAN
BLOCK THREE
Block Three is designed to promote functional overreaching. Here youll work out six days per week using a three-on/one-off training schedule.
Thus, youll train Monday, Tuesday and Wednesday, take Thursday off, and then train Friday, Saturday and Sunday, etc.
A three-day split routine will be employed to optimize volume and recuperation. Day one will be chest, back and abs; day two will be lower body,
and day three will be shoulders, biceps and triceps. After nishing three weeks of training in this block, the last week should be an active recovery
phase where you perform only light aerobic activities. The active recovery period is where youll ultimately realize maximal muscular gains so its
imperative to allow your body sufficient time off for supercompensation synthesis of muscle proteins. Table Five summarizes the protocol for Block 1
and Table 6 provides a sample routine.
TABLE 5: PROTOCOL FOR BLOCK 3 TABLE 6: SAMPLE ROUTINE FOR BLOCK 3

Day Exercises Reps Rest Interval Workout 2
1 Workout 1: Week 1: 10-12 1-2 minutes Lower Body
Chest Week 2: 8-10 Bulgarian squat (4 sets)
Back Week 3: 6-8 Leg press (4 sets)
Abdominals Leg extension (3 sets)
2 Workout 2: Week 1: 10-12 1-2 minutes Stiff-leg deadlift (4 sets)
Lower Body Week 2: 8-10 Lying curl (4 sets)
Week 3: 6-8 Standing calf raise (4 sets)
3 Workout 3: Shoulders Week 1: 10-12 1-2 minutes Seated calf raise (3 sets)
Biceps Week 2: 8-10 Workout 3
Triceps Week 3: 6-8 Shoulders, Biceps, Triceps
4 OFF Workout 1 Dumbbell shoulder press
5 Workout 1: Week 1: 10-12 1-2 minutes Chest, Back, Abdominals (3 sets)
Chest Week 2: 8-10 Machine incline press (4 sets) Cable lateral raise (3 sets)
Back Week 3: 6-8 Flat barbell press (3 sets) Dumbbell bent reverse ye
Abdominals Pec deck (3 sets) (3 sets)
6 Workout 2: Week 1: 10-12 1-2 minutes Cross cable pulldown (4 sets) Cable curl (3 sets)
Lower Body Week 2: 8-10 Machine row (4 sets) Dumbbell hammer curl (2 sets)
Week 3: 6-8 Dumbbell pullover (4 sets) Preacher curl (2 sets)
7 Workout 3: Shoulders Week 1: 10-12 1-2 minutes Hanging knee raise (4 sets) Overhead machine triceps
Biceps Week 2: 8-10 Long lever posterior tilt plank extension (4 sets)
Triceps Week 3: 6-8 (3 sets) Cable triceps kickbacks (3 sets)
NUTRITIONAL PLAN
It should come as no surprise that proper nutrition is vital to Studies show that fat consumption is
optimizing body composition. From a weight management standpoint,
the most important aspect of any nutritional program is determining
positively associated with testosterone
total caloric intake. This is consistent with the basic principles of energy production; if fat intake is restricted,
balance: if you take in more calories than you expend, youll gain weight;
if you take in fewer calories than you expend, youll lose weight.6 testosterone levels decline.
Setting total daily calories is therefore dependent on your goals.
For maximizing muscle mass, youll need to be in a caloric surplus.
A good rule of thumb is to multiply your ideal bodyweight (i.e., what
you would weigh when you have about 10% body fat) by 20. For
example, if your ideal bodyweight is 200 pounds, youd consume 4,000
calories a day (200 x 20 = 4,000). Alternatively, if your goal is to lose
weight, then use a multiplier of 12. Thus, assuming the same goal
bodyweight of 200 pounds, youd consume 2,400 calories a day (200
x 12 = 2,400). Understand that these formulas only provide a rough
estimate of calories. Youll need to monitor your progress and then
make adjustments as necessary by either increasing or decreasing total
calorie consumption.
A limitation of the energy balance equation is that its not specic
to body composition. In other words, it doesnt dictate whether changes
are occurring from lean mass or fat mass. This is where obtaining
the proper balance of macronutrients becomes essential. Protein
consumption is paramount here. The amino acids in protein-rich foods
form the building blocks of all proteins in the body, including muscle
tissue. While standard protein requirements for the general public are
a paltry 0.8 grams/kg of bodyweight, these recommendations do not
take into account the demands of intense exercise. Studies show that
those involved in heavy resistance training need approximately double
the amount of protein as couch potatoes.7,8 I generally recommend

MAX MUSCLE PLAN
REFERENCES:
1. Krieger JW. Single vs. multiple
sets of resistance exercise for muscle
hypertrophy: A meta-analysis. J Strength
Cond Res. 2010 Apr;24(4):1150-9.
2. Wernbom M, Augustsson J, Thomee
R. The inuence of frequency, intensity,
volume and mode of strength training
on whole muscle cross-sectional area in
humans. Sports Med. 2007;37(3):225-64.
3. Schoenfeld BJ. The mechanisms of
muscle hypertrophy and their application
to resistance training. J Strength Cond
Res. 2010 Oct;24(10):2857-72.
4. Schoenfeld BJ. Potential
mechanisms for a role of metabolic
stress in hypertrophic adaptations to
resistance training. Sports Med. 2013
Mar;43(3):179-94.
5. Antonio J. Nonuniform response
of skeletal muscle to heavy resistance
training: Can bodybuilders induce
regional muscle hypertrophy. Journal
of Strength and Conditioning Research.
2000;14:102-13.
6. Thomas DM, Ciesla A, Levine JA,
Stevens JG, Martin CK. A mathematical
model of weight change with adaptation.
Math Biosci Eng. 2009 Oct;6(4):873-87.
7. Lemon PW. Protein and amino acid
needs of the strength athlete. Int J Sport
Nutr. 1991 Jun;1(2):127-45.
8. Lemon PW, Tarnopolsky MA,
MacDougall JD, Atkinson SA. Protein
requirements and muscle mass/
strength changes during intensive
training in novice bodybuilders. J Appl
Physiol. 1992 Aug;73(2):767-75.
9. Dorgan JF, Judd JT, Longcope
upping this to around 2 grams/kg per day; taking utilization.13 As far as losing body fat, theres no C, Brown C, Schatzkin A, Clevidence
in a little extra protein wont hurt, and it can reason to be carbophobic; within the context of BA, et al. Effects of dietary fat and
potentially help to further drive anabolism and/or a well-constructed diet in those who are regular ber on plasma and urine androgens
and estrogens in men: A controlled
attenuate catabolic processes. exercisers, the inclusion of carbs will not hinder fat feeding study. Am J Clin Nutr. 1996
Its also important to consume sufficient dietary loss. That said, there is substantial variation from Dec;64(6):850-5.
fat. Contrary to what is often professed, low-fat diets person to person as far as insulin sensitivity. Some 10. Smith GI, Atherton P, Reeds
are detrimental for building muscle. Studies show guys are more insulin sensitive than others, and DN, Mohammed BS, Rankin D, Rennie
MJ, et al. Dietary omega-3 fatty acid
that fat consumption is positively associated with this can have an effect on your ability to get lean. supplementation increases the rate of
testosterone production; if fat intake is restricted, Thus, youll need to monitor body fat levels over muscle protein synthesis in older adults:
testosterone levels decline.9 The correlation between time and adjust intake accordingly. Focus on non- A randomized controlled trial. Am J Clin
testosterone levels and fat intake appears to be processed, nutrient-dense carb sources such as Nutr. 2011 Feb;93(2):402-12.
11. Gingras AA, White PJ, Chouinard
especially strong in experienced lifters, potentially fruits, vegetables and whole grains. These foods PY, Julien P, Davis TA, Dombrowski L,
increasing needs if youve been training for a while. tend to be more satiating as well as glycemic- et al. Long-chain omega-3 fatty acids
Research has yet to identify specic requirements friendly, thereby aiding in weight control. regulate bovine whole-body protein
as far as the number of grams needed, but a good As far as meal frequency, research suggests metabolism by promoting muscle
insulin signalling to the akt-mTOR-S6K1
rule of thumb is to consume between 20-30 percent that you should eat a minimum of three protein-rich pathway and insulin sensitivity. J Physiol.
of calories from dietary fat. More important is to meals a day. The anabolic effects of a meal last 2007 Feb 15;579(Pt 1):269-84.
focus on qualitative aspects of the fat sources. approximately four to six hours,14 so consuming the 12. Clarke SD. Polyunsaturated fatty
Monounsaturated fats (found in olive oil and various standard breakfast, lunch and dinner spaced out acid regulation of gene transcription: A
mechanism to improve energy balance
nuts) and the long-chain omega-3 polyunsaturated over the course of a day will ensure that you remain
and insulin resistance. Br J Nutr. 2000
fats derived from fatty sh are particularly benecial perpetually in anabolism. Contrary to popular belief, Mar;83 Suppl 1:S59-66.
to cellular processes.10-12 In addition to their role in however, eating more frequently will not provide any 13. MacDougall JD, Ray S, Sale
anabolic function, these fats have been shown to additional benets as far as stoking metabolism DG, McCartney N, Lee P, Garner S.
possess a wealth of health-related benets that and losing body fat provided daily calories are Muscle substrate utilization and lactate
production. Can J Appl Physiol. 1999
span virtually every organ system in your body. held constant.15 There is certainly nothing wrong Jun;24(3):209-15.
As such, they should comprise the majority of your with eating more frequently, but this should be a 14. Aragon AA, Schoenfeld BJ. Nutrient
dietary fat intake. personal choice rather than one undertaken for body timing revisited: Is there a post-exercise
Once you have determined the protein and fat composition purposes. anabolic window? J Int Soc Sports Nutr.
2013 Jan 29;10(1):5,2783-10-5.
portions of the diet, the balance of calories should Brad Schoenfeld, Ph.D., CSCS, FNSCA is widely 15. Cameron JD, Cyr MJ, Doucet E.
necessarily come from carbohydrate sources. regarded as one of the leading authorities on training Increased meal frequency does not
Carbs are an important source of energy during for muscle development and fat loss. He is the promote greater weight loss in subjects
intense resistance training. Approximately 80 author of the best-selling book, The M.A.X. Muscle who were prescribed an 8-week equi-
energetic energy-restricted diet. Br J
percent of energy production during bodybuilding- Plan and runs a popular website and blog at www. Nutr. 2010 Apr;103(8):1098-101.
style training is derived from carbohydrate lookgreatnaked.com

FitRx TRAINING
Ki l l e r
46 FITNE
FI TNE SS
S S Rx
R x for ME N JA NUA RY 2 0 1 5 www fitnessrxformen com
www.fitnessrxformen.com
with IFBB Mens Physique
Pro Sadik Hadzovic
When you think about ways to burn body fat, most
of us envision some form of cardiovascular training.
Your preferred mode might be running outdoors,
or a machine in your gym such as the StepMill or an
elliptical trainer. You probably only look at weights
as tools to build muscle size and strength, when the
fact is, they can be equally effective at ramping up
your metabolism and melting away the fat to reveal
the sculpted musculature below.
The secret is circuit training. To many of us, that
term stirs up images of middle-aged housewives
in a zero-intensity workout doing little more than
delaying them from their next glass of wine and
plate of crackers for a little while. Well get that out
of your head. This 500-rep circuit training workout
is in a different universe. The man who designed
and uses it himself to break up his normal weight
training and cardio regimen is top IFBB Mens
Physique Pro Sadik Hadzovic, who has the type of
physique most men desperately wish they had, and
BY RON HARRIS
that most women desperately wish to touch! PHOTOGRAPHY BY GREGORY JAMES

FitRx TRAINING
SQUATS
This is the classic king of all lower body
movements, and one that happens to be
the most demanding both on your legs
and your lungs. Sadik includes intense
weight training for his legs year-round in
his training, which strikes some as ironic,
since Mens Physique athletes compete
wearing board shorts that cover up their
thighs.
What most people dont understand is
just how powerfully leg training stimulates
your metabolism and burns fat, he tells
us. If you neglect leg training, regardless
of your physique goals, you will be
hindering your fat-burning efforts.
Hadzovic takes a shoulder-width stance
with the bar high on his back, picks a
spot up diagonally on the wall or mirror
in front of him, and sinks down to parallel
before driving back up.
IF YOU NEGLECT LEG TRAINING

REGARDLESS OF YOUR PHYSIQUE
GOALS, YOU WILL BE HINDERING YOUR
FAT-BURNING EFFORTS.
HOW TO PERFORM THE for him, though he admits the lactic

CIRCUIT acid burn during the final couple
Sadiks fat-shredding circuit rounds does make it challenging
is comprised of five basic (and it should also be noted that
movements, all done for 10 reps 135 pounds in a standing barbell
with no rest in between: squats, press would be quite heavy for
deadlifts, bench presses, pull-ups most men). So again, adjust for
and standing military presses. your strength levels.
Thats 50 reps. He does this 10 The first time you try the circuit,
times in a row with no rest in 10 or 15 pounds on each side of
between circuits for a total of the bars may be sufficient. The
500 reps. Bear in mind, Sadik is a final thing to consider in this
27-year-old professional athlete in or any similar type of workout
superb physical condition. If you involving moving from one station
arent quite at that level, as most of to the next is logistics. Youll be
us arent, take a bit of time to catch taking up a squat rack, a bench
your breath and have a sip of water press and a chin-up bar for this,
between circuits. The goal is 10 and with your fast pace, no one
rounds, but you may need to start else will be able to work in or
off at five and add a round at each share that equipment until youre
successive workout. The weights done with it. So, performing the
stay the same, as you wont have 500-rep workout at a crowded
any time to increase or decrease gym with limited equipment is
the resistance on the bars. More probably not practical. If you can,
importantly, they should not be too do it at off-peak hours or at least
challenging because the purpose do your best to avoid obstructing
here is not to gain muscle mass or others workouts. Unless the gym
power its to get you leaner! is completely empty, its wise to
At 6 foot and an off-season mark your territory or else other one station, my gym bag at another, and a water
220 pounds cutting down to a gym members might assume the bottle at another one, Sadik laughs. I have to be
chiseled 190 for competitions bench or squat rack is free, and that guy or else someone will start using it if Im not
Sadik uses a plate on each side someone merely left their weights there at that very second.
for everything, which is 135 out of poor gym courtesy. Now that youre ready, lets run down the five
pounds. Thats actually pretty light What I do is leave a T-shirt at movements you will be performing.

DEADLIFTS
Next up is the deadlift, which is the closest thing to a full-
body exercise there is, involving not only the entire lower
body in the initial half of the movement, but also the entire
back from traps to spinal erectors, the rear delts and the
biceps as you pull to the top position.
Sadik uses an overhand grip with his legs a bit closer
together than shoulder width. Thats where it feels right for
my particular structure; everyone should experiment to find
whats best for them, he notes. He keeps in constant motion,
never allowing the bar to touch the floor between reps and
never locking out. Deadlifts are neck and neck with squats in
terms of demands placed on the cardiovascular system, so by
now his breathing and heart rate are definitely increasing.
BENCH PRESS
Thats the perfect time to lie down
for a minute and give the lower body
a brief respite while you call your
chest, front delts and triceps into play
on the classic barbell bench press.
Sadik takes a shoulder-width grip on
the bar, heels planted firmly on the
floor, and smoothly presses out 10
reps. As with the deadlift, he avoids
locking the bar out at the top of each
rep and instead maintains continuous
tension and movement.

FitRx TRAINING
PULL-UPS
Deadlifts work the
back by pulling a
weight from the floor,
and chin-ups force the
lats to work by pulling
your bodyweight up
toward a bar. Sadik
takes an overhand grip
just outside of shoulder
width, and pulls for 10
clean reps. He keeps
his form strict, never
allowing his body to
swing back and forth. I
never want momentum
to do the work for me,
only the muscles, he
clarifies.
STANDING MILITARY PRESS

The final movement is not one most of you are accustomed
to. No doubt you do overhead presses for shoulders, but the
most common methods are to perform them seated with
either a barbell, dumbbells or using a machine.
I do them standing to activate the core more, and also
because this is simply the hardest way to do the exercise,
Hadzovic observes.
Making exercises tougher, rather than easier, is almost
always the most effective way to see results from your gym
time. Another advantage of doing them this way is that
you arent taking up another piece of equipment such as a
seated bench. Sadik has one foot forward and one back to
give himself greater stability as he presses. As he thrusts
the barbell up, he ducks his head forward so that the bar is
directly in line over his shoulder girdle.

SADIK HADZOVIC CONTEST HISTORY
2014 Olympia 2nd
2014 Tampa Pro 1st
2014 New York Pro 2nd
2013 Olympia 4th
2013 New York Pro 1st
2013 Pittsburgh Pro 4th
2013 Europa Show of Champions 2nd
2012 Houston Pro 4th
2012 Valenti Gold Cup 1st
2012 Orange County Muscle Classic 2nd
2012 Greater Gulf States Pro 2nd
2012 Junior Nationals Overall Champion
DAILY DIET AND SUPPLEMENTS

Meal 1: Half a pound of lean protein chicken or turkey
or 8-10 egg whites, half a cup of oats
Meal 2: Half a pound of red meat, 1 cup white rice
Meal 3: Half a pound of sh, one large potato
Meal 4: Supertein protein shake by GAT
Meal 5: Half a pound of sh, with asparagus or broccoli
Pre-workout: 1 scoop Nitraex by GAT
Intra-workout: 2 scoops JetMass by GAT
Post-workout: Supertein protein shake by GAT
Meal 6: Half a pound of lean protein chicken or turkey
or 8-10 egg whites, with some fats, either egg
yolk or almonds.
Sadik Hadzovic is a Team GAT Athlete. For more information
on GAT supplements, please visit TeamGAT.com
HIIT SPRINTS indoors to Bev and Steves Powerhouse A QUICK NOTE ON DIET
That circuit is devilishly effective Gym in Syosset to run on a treadmill It always needs to be said that
at forcing your body to give up its fat instead. After warming up with a any type of training, whether youre
stores, but when used in conjunction couple minutes of fast walking, Sadik attempting to build muscle or lose
with the proper form of cardio, alternates 60 seconds of running body fat, is only going to be truly
your results will be that much more with 60 seconds of fast walking over effective with the right nutritional
satisfying. High-intensity interval and over again for 45 minutes. That support. You can do tough workouts
training has been shown not only to like this one diligently, but if you insist
burn more fat in less time, but to keep on eating things like pizza, burgers and
your metabolism elevated longer so fries, cookies and go out drinking a
that your keep on burning fat for many
I NEVER WANT few nights a week, you will effectively
MOMENTUM TO
SHOT ON LOCATION AT GOLDS GYM, HENDERSON, NEVADA
more hours thanks to a phenomenon negate all your results. Take a look at
called EPOC, which stands for excess Sadiks daily diet (see sidebar) to get
post-exercise oxygen consumption. Its DO THE WORK an idea of how clean you should be
Sadiks preferred way to perform cardio,
and he does it first thing in the morning
FOR ME, ONLY THE eating to make your workouts translate
into the improvements you want to see
on an empty stomach. MUSCLES. when you look in the mirror.
In the absence of glycogen, which is Are you ready to see your body
how the body stores carbohydrates, it fat go up in flames so your can show
turns to body fat to burn as a fuel source expends the same amount of calories off a clear six-pack and granite-hard
instead, he explains. Living in Long as it would take 90 minutes or more to muscle definition in your back, chest,
Island, New York, Sadik likes to do his do at a steady pace of fast walking. He shoulders and arms? Take Sadiks 500-
HIIT cardio outdoors any time weather will do this six mornings a week. rep workout, add in some HIIT cardio,
permits. Outdoor running activates the Once again, it needs to be said that and watch the fat melt right off your
core better, so I feel it is more effective, Sadik is in tremendous condition. body!
he notes. Twenty minutes of HIIT cardio, three to
But when snow or rain makes four times a week, is a good place for Website: www.sadikhadzovic.com
that impractical, Hadzovic will head most of us to begin at and build on. Instagram and Twitter: @SadikHadzovic

CUTTING-EDGE SCIENCE
THE BETTER SEX

WORKOUT AND DIET
A SCIENTIFIC APPROACH
Sexual problems in men are more with the metabolic syndrome (a group and it has also been linked to erectile
common than one may think (there is of risk factors linked to heart disease) dysfunction, premature death, heart
a reason why sex-boosting drugs like were more than 100 percent more likely attack and stroke, and psychological
Viagra sell like crazy). But the truth is, to have erection problems than people depression. So that means that problems
bad sex is not inevitable as you age, and who exercise regularly. And women with sex drive, erections and ejaculation
improving your health helps improve are affected as well. An interesting could be signs of a sluggish metabolism
your sexual performance. study involving Portuguese women of or serious disease, and thats why its
Poor health habits, such as inactivity, reproductive age found that abdominal important to share your sexual problems
smoking and diet, contribute to fat mass is associated with a lesser with your physician.
degenerative diseases as well as poor capacity for vaginal orgasm. More specifically, ED or low sex drive
sexual performance. In fact, research The good news is that the right may signal blood vessel disease, insulin
has found that sexual disorders are often diet and exercise program can have a resistance or deep-seated emotional
symptoms of serious health problems. positive impact on your sex life. Using problems that require professional help.
Erectile dysfunction may be an early all the latest research, the team here at Increasing testosterone levels.
symptom of serious disease, as men who FitnessRx has put together an essential After about age 35, testosterone levels
have coronary artery disease (hardening guide to staying healthy while improving in men begin to decline, which can
of the arteries) or diabetes often have your sex life. result is muscle atrophy, psychological
erectile dysfunction. depression, and declined sexual
The research supports the idea that WHAT IT TAKES performance. So obviously, it is important
good health and good sex go hand in There are a few key factors necessary to keep those testosterone levels up
hand. A study from the Mayo Clinic in when it comes to better sex, and each not only to ensure sex drive, but also
Rochester, Minnesota found that erectile factor is related to the other: for sperm cell production, capacity for
capacity improved following lifestyle Improved metabolic health. Sexual erections, sex drive and muscle mass.
changes like diet and exercise. Other function reflects your metabolic and In fact, more and more research
research has found that physical activity emotional health, and the research shows is revealing that adequate levels of
prevents erectile dysfunction, which has that you can boost sexual performance testosterone, particularly the biologically
been linked to poor metabolic health. and prevent degenerative diseases with available free testosterone, are essential
Regular exercise also stimulates nitric regular physical activity, a healthy diet, for normal sexual function. A review
SHUTTERSTOCK IMAGES
oxide release and promotes the health abstaining from smoking and reducing of literature by scientists from Cooper
and function of the endothelial cells stress. University Hospital in Camden, New
the cells lining the blood vessels (drugs Symptoms of the metabolic Jersey found that testosterone was
like Viagra also stimulate the release syndrome include hypertension (high critical for controlling the contractile
of nitric oxide by the endothelial cells, blood pressure), insulin resistance, tissues in the penis, which are essential
which makes it easier to get an erection). abnormal blood fats, abdominal obesity, for producing normal erections.
In fact, a Finnish study found that people inflammation and type 2 diabetes, Promoting blood flow control.

A FINNISH STUDY FOUND THAT PEOPLE WITH THE
METABOLIC SYNDROME (A GROUP OF RISK FACTORS
LINKED TO HEART DISEASE) WERE MORE THAN 100
Lack of exercise and an unhealthy diet
impacts the ability of insulin receptors to PERCENT MORE LIKELY TO HAVE ERECTION PROBLEMS
regulate carbohydrates, amino acids and THAN PEOPLE WHO EXERCISE REGULARLY.
fats. Insulin sensitivity negatively affects
the health of the cells that line the blood
vessels called the endothelium. These increases nervous receptors and lifestyle. The Mediterranean diet also
cells release nitric oxide that opens enzymes (such as hormone-sensitive includes olive oil, nuts, lean meats, fish,
blood vessels in the penis, and poor lipase) that speed fat breakdown. poultry and moderate amounts of red
blood flow control makes it extremely wine.
difficult to achieve erections. DIET ESSENTIALS Here are some more diet guidelines:
According to several studies The Mediterranean diet is a good Supplements. Some research
conducted in Europe, exercise is as choice for many reasons, and the suggests that beetroot juice, omega-3
effective as Viagra for improving research shows its one of the healthiest fatty acids (from supplements or
erection capacity in aging men, and diets. This type of diet has been shown fish) and the amino acids arginine
Turkish scientists found that a cardio to promote metabolic health, prevent and citruline improve sexual health.
program improved nitric oxide free radical damage that impairs sexual In addition, its been found that
secretion in the penis and increased function and increase energy. Its antioxidant vitamins E, C and selenium
testosterone levels. pretty simple eat a variety of fruits, and n-acetylcysteine (NAC) may
Cutting body fat. Increased body fat, vegetables and whole grains every day. help maintain testosterone levels by
particularly stomach fat, has been linked Take in enough calories and protein (1 preventing free radical damage to the
to erectile dysfunction, decreased sex to 1.5 grams of protein per kilogram hormone (free radicals promote aging
drive, lower testosterone and reduced bodyweight) to maintain testosterone and depress the immune system). Also,
energy levels. In addition, testosterone levels and support a healthy, vigorous folic acid (folate) deficiency is linked to

CUTTING-EDGE SCIENCE
ERECTILE DYSFUNCTION MAY BE AN EARLY
SYMPTOM OF SERIOUS DISEASE, AS MEN WHO
HAVE CORONARY ARTERY DISEASE (HARDENING
OF THE ARTERIES) OR DIABETES OFTEN HAVE
ERECTILE DYSFUNCTION.
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.
Recently, the B vitamin niacin has been shown to increase
erectile function. Niacin is a vasodilator and increases blood
flow to the penis. It also lowers LDL (bad cholesterol) and
increases HDL (good cholesterol) for improved sexual function.
Vitamin D is another important nutrient for healthy sexual
function. Low levels of vitamin D have been linked to low
testosterone. An Austrian study showed that supplementing
vitamin D (3,000 IU per day) for one year increased testosterone
by 20 percent and the biologically active free testosterone by
17 percent.
Also, while protein supplements may help you control
bodyweight and increase muscle mass, its been found that soy
protein contains chemicals called phytoestrogens that bind with
estrogen receptors and may decrease sexual performance in
men.
Count Calories. Consuming more calories than you burn
CYCLING AND SEX HEALTH leads to weight gain. To get a general estimate of the calories
Multiple studies have shown a link between bicycling and
you need every day, you can use the following simple equation.
sexual dysfunction. For men, the most common symptoms
Multiply your weight by 10 and then add your weight multiplied
described are perineal numbness and erectile dysfunction
by 3, 5, or 10, depending on your activity level. Caloric intake
occurring in up to 24 percent and 61 percent, respectively, in select
for weight maintenance= [weight (lb) x 10] + [weight (lb) x 3 (if
groups of riders. In an analysis involving 160 men who responded
inactive), x 5 (if moderately active), or x 10 (if extremely active)]
to a survey conducted after at 540-km bicycle race held in Norway,
Grains. Emphasize whole grain foods, such as whole grain
22 percent revealed penile numbness and 13 percent reported
cereals, breads, crackers, rice and pasta.
erectile dysfunction. In another study, there was a reported 61
Vegetables. Eat a variety of vegetables, emphasizing
percent rate of perineal numbness and a 19 percent rate of erectile
dark green vegetables like broccoli, spinach and kale. Other
dysfunction in cyclists who ride more than 400 kilometers in a
important vegetables include carrots, sweet potatoes, beats,
week. Vascular and nerve injuries may be the causes of erectile
peas, and beans such as pinto beans, kidney beans and lentils.
dysfunction in cyclists. Other urological conditions that have been
Onions. You might want to have a mint after consuming
reported in cyclists include penile thrombosis, infertility, hematuria,
anything with onions, but a study on rats from the University of
perineal nodular induration and more.
Science and Technology in Jordan found that supplementing
Studies show that the position on the bicycle, as well as
onion juice increased the frequency of sex and the recovery
different types of bicycle seats can make a difference. One study
between bouts of sex. Onion juice also increased testosterone
found that a narrow saddle, as opposed to a wide saddle, had a
levels.
negative effect on penile blood ow, which could result in erectile
Fruits. Eat a variety of fruits that may include products that
dysfunction. In an Internet-based survey evaluating different
are fresh, frozen, canned or dried. Focus on fresh fruit rather
bicycle characteristics and erectile dysfunction, it was found that
than store-bought fruit juices.
riding a mountain bike, using a saddle with a central cutout and
Dairy products. Aim for low-fat or fat-free dairy products,
keeping the handlebar height higher than the saddle increased the
such as milk, yogurt and cheese.
risk of perineal numbness and erectile dysfunction.
Meats. Low-fat or lean meats, poultry and fish are
The research on women is limited, but there are some studies
important for maintaining normal testosterone levels. Bake,
that also show a link between cycling and sexual dysfunction in
broil, or grill meats and avoid frying. Vary the protein sources
women. One study involved 13 women with sexual dysfunction
in your diet, and try to bake, broil or grill meats rather than
and previous blunt perineal trauma. In about 77 percent of these
frying.
patients, the cause of the trauma was a bicycle crowbar accident
Fats. Get your healthy fats from fish, nuts and vegetable
that resulted in perineal numbness, bruising and genital bleeding.
oils (particularly olive oil), and limit your intake of butter, stick
Another study compared the genital sensation and sexual function
margarine, lard and saturated and trans fats.
in 48 female cyclists and 22 female runners. It was found that in
Carbohydrates. Emphasize complex carbohydrates.
the cycling group, 62 percent of the participants had genital pain,
Limit sugar intake. High-sugar foods are rich in calories
numbness and tingling.
but provide few nutrients.
In women, the research showed that both narrow saddles and
Limit alcohol consumption. The occasional glass of red
saddles with central cutouts increased pressure in cyclists, but the
wine has been shown to have positive health benefits. But
effects of these saddles on pudendal nerve function could not be
Turkish researchers, in a study on rabbits, found that chronically
determined.
high alcohol consumption impaired the secretion of nitric oxide,
which promotes erection problems.

Think positive: Believe it or not,
Monday, Wednesday, Friday: but your mental state can actually affect
Cardio: 30 to 90 minutes your testosterone levels and sexual
performance. For example, its been
Sample weight training workout: shown that testosterone levels go up after
Squats (with or without weights) winning an athletic contest but go down
1-3 sets x 10 reps after a loss. In addition, assertive behavior
Lunges (with or without weight) 1-3 x 10 followed by a rise in status may lead to an
Curl-ups 1-3 x 15 increase in testosterone levels.
Side bridges 1-3 x 10 seconds, left Stay sexually active: The best
and right sides advice for maintaining sexual health is
Isometric spine extension (bird dog) to practice, practice, practice! This will
1-3 x 10 seconds left, and right sides increase testosterone and improves
Bicycle exercise 1-3 x 10 metabolic health, which is important for
Bench press (can substitute push-ups) 1-3 x 10 good sex.
Lat pulls (can substitute pull-ups) 1-3 x 10 If youre having sexual problems,
Dumbbell rows 1-3 x 10 each arm make a doctor appointment: Medical
problems, such as diabetes and
THE BETTER SEX WORKOUT PLAN Tuesday, Thursday: Interval training neurological disorders, can impair
Heres what every exercise plan Saturday, Sunday: Rest days sexual performance. Even if you follow
should include for better sex, followed all this training and diet advice for good
by a sample weekly routine. sex, it may not be enough if there are
Cardio. Try to do at least 30 minutes as you improve your endurance. underlying health issues.
of moderate intensity exercise three to Lift weights. If youre reading
six days per week. As weve discovered, FitnessRx for Men, obviously you
a regular exercise plan will contribute already lift weights. But its important REFERENCES:
to metabolic health and optimize blood to understand why lifting weights is Baran, C., Mitchell, G. C. and Hellstrom, W. J.G.
(2014), Cycling-Related Sexual Dysfunction in Men and
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Interval training. Try high-intensity work better and helps control abdominal Costa RM, Brody S. Orgasm and womens waist
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Assume the Position. The Economist, 13 Sept.
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marathon running in non-elite athletes. Eur J Intern
that stimulate muscle protein synthesis cortisol and lower sex drive. Med, 19: 598-601, 2008.
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for promoting good sex, increasing lower testosterone, and also impair the diet and a high-protein low-fat diet on sexual and
endothelial function, urinary tract symptoms, and
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and promoting metabolic health. in a study on rats, found that five weeks published online, 2011.
Kraemer, W. J. and N. A. Ratamess. Hormonal
Here are two interval training of chronic stress exposure impaired the responses and adaptations to resistance exercise and
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Kyrolainen, H., et al. Hormonal responses during
Six to 10 sets of 30-second sprints at testosterone. Examination of the tissues a prolonged military field exercise with variable
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Lin, J. W., et al. Metabolic syndrome, testosterone,
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Physical Activity Guidelines Advisory Committee.
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Ratamess, N. A., et al. Androgen receptor content
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the back and spine. Ten heterosexual couples participated in the study, which involved ve dysfunction associated with soy product consumption.
Nutrition, 27: 859-862, 2011.
different sexual positions and eight infrared motion capture cameras to monitor movements Tang, Y., et al. Nitrite and nitrate: cardiovascular
on different areas of the participants bodies. The researchers concluded that spooning risk-benefit and metabolic effect. Curr Opin Lipidol,
22: 11-15, 2011.
increased lower back pain in men, and that a variant of the missionary position in which the Thompson, I.M., et al. Erectile dysfunction and
man supports himself on his elbows is also not a good idea (a better option for the spine was subsequent cardiovascular disease. JAMA 294:
for the man to hold himself up with his arms extended). However, the opposite was true for 29963002, 2006.
Vingren, J. L., et al. Effect of resistance exercise on
men who have back problems that are made worse by extending back and up. muscle steroid receptor protein content in strength-
trained men and women. Steroids, 74: 1033-1039, 2009.

Cool
FitRx
THE BEST IN TRAINING,

NUTRITION, HEALTH, AND SUPPLEMENTATION INFORMATION
IN THIS SECTION
58
FAT ATTACK
62
HARD 'CORE'
TRAINING
64
CROSSFIT
REVOLUTION
66
CARDIO BURN
68
MUSCLE FORM
& FUNCTION
70
MEN'S
HEALTH
OBSTACLE
RACING Q&A
72
TRAIN WITH
THE PRES
TRAINING
WITH A BUSY
SCHEDULE
See page 61
74
SUPPLEMENT
EDGE
78
ULTIMATE IN
NUTRITION
82
GET FIT WITH
PLITT
www.fitnessrxformen.com JA N U A R Y 2015 FITN ESS R x for MEN 57

FitRxCoolDOWN FAT ATTACK
BY MICHAEL J. RUDOLPH, PH.D.
MIRACLE POWERS OF CAPSAICINOIDS
for Fat Loss, Performance and Health

Capsaicinoids are a class of of the neurotransmitter dopamine bind to TRPV1 within the oral cavity
compounds naturally found in chili within the brain, increasing motivation or gastrointestinal tract, activating the
peppers that contribute to the hot and arousal within the central nervous sympathetic nervous system and BAT-
and spicy flavor of the chili pepper. system.3 The ability of capsaicinoids activated thermogenesis. Among the
Capsaicinoids also function in humans, to bolster motivation supports a more TRPV1 activators investigated so far,
where their consumption has been energized workout for a superior the most extensively studied has been
shown to thermogenically increase training effect. Additional research has capsaicinoids.5,1
energy expenditure, producing clinically also demonstrated that capsaicinoids can Capsaicinoid-induced release
significant levels of weight loss.1 of noradrenaline promotes fat loss
Furthermore, the regular consumption Their consumption by increasing a process known as
of capsaicinoids has also been shown to thermogenesis in BAT. This occurs when
significantly reduce appetite and food has been shown to noradrenaline binds the beta-adrenergic
intake,1 which importantly supports
long-term weight loss. Although the
thermogenically receptor embedded within the cellular
membrane of BAT, which turns up fatty
mechanism of action for fat loss is not increase energy acid oxidation. BAT is composed of a
completely understood, some of the
details include capsaicinoid activation
expenditure, producing unique type of fat cell that generates a
considerable amount of heat instead of
of the TRPV1 receptor, which triggers clinically signicant cellular energy (ATP) when oxidizing fat.
the release of noradrenaline. The As a result, instead of the energy from
release of noradrenaline increases
levels of weight loss. fatty acid oxidation synthesizing ATP, it is
energy expenditure and fatty acid instead thermogenically converted into
oxidation within brown adipose tissue have a positive impact on your health heat, which boosts fat burning as well as
(BAT) by stimulating thermogenesis. In by decreasing cholesterol levels for energy expenditure.
addition, the release of noradrenaline improved cardiovascular performance.4 In several studies, capsaicinoids
from capsaicinoid intake also reduces were shown to increase BAT-driven
hunger by activating noradrenaline THERMOGENICALLY MELT BODY FAT thermogenesis in humans through
receptors in the brain that produce Several studies have shown that the activation of TRPV1 found in
feelings of satiety.2 the TRPV1 receptor is activated by the oral cavity and gastrointestinal
Capsaicinoids also trigger release various food-related compounds that tract. Activation of TRPV1 stimulated

noradrenaline release, driving BAT-
induced thermogenesis and fat loss.6-8
In addition, other studies showed that THE FINAL WORD?
longer term ingestion of capsaicinoids
for approximately six weeks increased
the amount of BAT tissue for even greater
Low-Carb vs. Low-Fat By Daniel Gwartney, M.D.
levels of thermogenesis and reduced
body fat.9,5 Again with the diets. Will it ever end? Is there a best diet? Well, there is new study that
claims to have proven so, and a meta-analysis review stating there is no single best diet. And
KEEP FAT OFF BY REDUCING HUNGER they wonder why people just want to take a pill?
Attempts to advance weight loss Robert Atkins, M.D. was a cardiologist who championed a low-carbohydrate diet, but never
and weight maintenance have rapidly received the professional respect he deserved. Through research and personal weight-loss
embraced the use of several naturally efforts, he discovered the efficacy and potential health benets of following a low-carbohydrate
occurring compounds that burn fat while diet. Of course, this ew in the face of prominent cardiologists and dietitians who were touting
also decreasing appetite. One of the more a low-fat approach to weight management and cardiovascular health. The issue became ugly
effective examples being capsaicinoids, from a professional perspective. Certainly, the public was not well served, as obesity rates tripled
which have been shown to reduce during this time dominated by the low-fat advocates.
food intake1,10,11 while also significantly Isolating the argument solely to weight loss, several comparative trials have been published.
reducing the desire to eat more food.10 As reported in a recent review, when collective results from numerous trials (48 trials involving
Although an influence on appetite more than 7,000 subjects) were analyzed, a diet is a diet when it comes to weight loss.1 Again,
has been observed in several trials, they found that low-carbohydrate diets produced a slightly greater weight loss during the rst six
it is not completely understood months. By 12 months, there was essentially no difference in weight loss between those assigned
how capsaicinoids reduce appetite. to low-carbohydrate or low-fat diets. This should come as no surprise, as it agrees with several
However, some of the details have been previously published trials and reviews.2,3 Sadly, this has inspired some to re-state the simple
uncovered. It appears that the release equation that weight loss simply follows fewer calories consumed than expended.4 In fairness,
of noradrenaline triggered by the the author of that editorial does note that successful weight loss for the individual is entirely
capsaicinoid, by way of the TRPV1-related dependent upon adherence, and total calories consumed plays a major role, as well as the
mechanism, minimizes appetite as the nutritional quality of the diet.
stimulation of the noradrenaline receptors Certainly, the Compare that track record no difference between low-
in the brain has been shown to produce carbohydrate and low-fat diets in regard to weight loss, to
feelings of satiety.12 In addition, the public was not the conclusion of a recent 12-month clinical trial, The low-
consumption of capsaicinoids has been well served, as carbohydrate diet was more effective for weight loss and
shown to cause an increase in the gut- cardiovascular risk factor reduction than the low-fat diet.5 Well,
derived hormone GLP-1, which regulates
obesity rates whos right? Certainly, the low-carbohydrate group in the latest
regions of the brain that control food tripled during this study lost more weight than the low-fat group. The difference
intake, resulting in reduced hunger and time dominated at the end of the 12-month trial was 3.5 kilograms (about eight
food consumption.2 pounds). However, that degree of difference was achieved in the
Altogether, capsaicinoids potently by the low-fat rst three months, and no further benet was noted throughout
stimulate and preserve fat loss, as the advocates. the remainder of the trial. Interestingly, by 12 months, both
preponderance of recent evidence groups had reduced their waistline nearly the same amount.
clearly shows their comprehensive ability Nonetheless, there was greater weight loss and the difference was maintained throughout
to increase energy expenditure and fat the year. Is that the nal answer? Well, the study did have some issues that make it difficult to
oxidation while simultaneously reducing apply to a general comment. Looking at the subjects they were obese, mostly women, and the
appetite. intervention involved dietary recommendations, a single daily meal replacement product, and
periodic counseling. The low-carbohydrate diet certainly was designed to be fairly restrictive,
INCREASE MOTIVATION AND allowing for only 40 grams of carbohydrates (excluding ber); the low-fat diet recommended
AROUSAL FOR MORE INTENSE 55 percent of calories coming from carbohydrates, and less than 30 percent from fat. Yet, the
TRAINING recommendations were violated, resulting in the low-carbohydrate group consuming between 93
A decrease in the neurotransmitter and 127 grams of carbohydrate daily (average with a wide
dopamine within the central nervous variance), and the low-fat group only needed to decrease References:
1. Johnston BC, Kanters S, et al. Comparison
system (CNS) is associated with feelings their fat intake by 5 percent of their calories to meet the of weight loss among named diet programs in
of tiredness and lack of motivation, goal. The real life experience really did not match the overweight and obese adults: a meta-analysis.
especially during prolonged exercise.13 study design. Other issues are present, but space does JAMA 2014;312:923-33.
2. Foster GD, Wyatt HR, et al. Weight and
On the contrary, greater dopamine not allow for a full discussion. metabolic outcomes after 2 years on a low-
levels favor improved performance So, what is the nal word in diet? Seriously, what carbohydrate versus low-fat diet: a randomized
through the maintenance of motivation works for you is what works for you. There are metabolic trial. Ann Intern Med 2010;153:147-57.
3. Hession M, Rolland C, et al. Systematic
and arousal. The decrease in dopamine advantages and benets to low-carbohydrate diets, and review of randomized controlled trials of low-
during exercise is due to the degradation the restriction may not need to be as severe as suggested carbohydrate vs. low-fat/low-calorie diets in the
of dopamine that comes from increased from the study results. If low-carbohydrate diets had management of obesity and its comorbidities.
Obes Rev 2009;10:36-50.
neuronal activity within the CNS during the favored status that low-fat diets have held, the 4. Van Horn L. A diet by any other name is
exercise.14 Therefore, increasing research would be challenging low-fat diets as having still about energy. JAMA 2014;312:900-1.
dopamine levels by reducing its exercise- no weight loss benet and lacking certain metabolic and 5. Bazzano LA, Hu T, et al. Effects of low-
carbohydrate and low-fat diets: a randomized
induced degradation will improve CNS cardiovascular benets. trial. Ann Intern Med 2014;161:309-18.
function, elevating exercise performance.

FitRxCoolDOWN FAT ATTACK
Capsaicin, the main capsaicinoid found in chili peppers, has recently been
shown to boost dopamine levels in rats.3 In a study by Marinelli et al., the
researchers showed that the injection of capsaicin into mice enhanced dopamine
production and release. Moreover, this effect was shown to be mediated through
TPRV1 activation, as chemical inhibition of TRPV1 in this study also inhibited the
release of dopamine. These results suggest that capsaicinoid activation of TRPV1
has multiple effects within the body, where one of them is a positive influence on
dopamine release in the brain.
LOWER CHOLESTEROL
In addition to the previously mentioned benefits, research has also demonstrated
that capsaicinoids have a beneficial influence on the cardiovascular system. In
one study by Huang et al.15, they showed that capsaicinoids, but not the chemically
related capsinoids, appreciably increased the production of bile acids. The authors
of this study suggest that the increased bile acid levels from capsaicinoid ingestion
contribute significantly to the hypocholesterolemic effect of capsaicinoids, as
cholesterol is removed from the body by way of bile acids. In addition, the authors
also proposed that the increased conversion of cholesterol into bile acids in
response to capsaicinoid ingestion also contributes to the cholesterol-lowering
effect of capsaicinoids.
Interestingly, additional studies have shown that bile acids also reduce body
fat by upregulation of thyroid hormone signaling and thermogenesis in BAT16,
indicating yet one more fat-burning mechanism caused by capsaicinoids.
In closing, because of the exceptional influence that capsaicinoids have on
fat loss, exercise performance and overall health, Advanced Molecular Labs
and its CEO Steve Blechman have added a unique blend of capsaicinoids to its
revolutionary products Thermo Heat and Thermo Heat Nighttime, making both of
these products cutting-edge fat burners that bolster performance in the gym while
concurrently supporting a healthier lifestyle.
For most of Michael Rudolphs 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.
REFERENCES
1. Whiting S, Derbyshire E and Tiwari BK. effects of capsaicin and capsiate on energy
Capsaicinoids and capsinoids. A potential role balance: critical review and meta-analyses of
for weight management? A systematic review of studies in humans. Chem Senses 2012; 37, 103-
the evidence. Appetite 2012; 59, 341-348. 121.
2. Wellman PJ. Norepinephrine and the 10. Yoshioka M, St-Pierre S, et al. Effects of
control of food intake. Nutrition 2000;16, 837-842. red pepper on appetite and energy intake. Br J
3. Marinelli S, Pascucci T, et al. Activation of Nutr 1999; 82, 115-123.
TRPV1 in the VTA excites dopaminergic neurons 11. Yoshioka M, Imanaga M, et al. Maximum
and increases chemical- and noxious-induced tolerable dose of red pepper decreases fat
dopamine release in the nucleus accumbens. intake independently of spicy sensation in the
Neuropsychopharmacology 2005; 30, 864-870. mouth. Br J Nutr 2004; 91, 991-995.
4. Zhang L, Zhou M, et al. 12. Westerterp-Plantenga MS, Smeets A and
Hypocholesterolemic effect of capsaicinoids by Lejeune MP. Sensory and gastrointestinal satiety
increased bile acids excretion in ovariectomized effects of capsaicin on food intake. Int J Obes
rats. Mol Nutr Food Res 2013; 57, 1080-1088. (Lond) 2005; 29, 682-688.
5. Snitker S, Fujishima Y, et al. Effects of 13. Acworth I, Nicholass J, et al. Effect of
novel capsinoid treatment on fatness and sustained exercise on concentrations of plasma
energy metabolism in humans: possible aromatic and branched-chain amino acids and
pharmacogenetic implications. Am J Clin Nutr brain amines. Biochem Biophys Res Commun
2009; 89, 45-50. 1986; 137, 149-153.
6. Nedergaard J, Bengtsson T and Cannon B. 14. Davis JM and Bailey SP. Possible
Unexpected evidence for active brown adipose mechanisms of central nervous system fatigue
tissue in adult humans. Am J Physiol Endocrinol during exercise. Med Sci Sports Exerc 1997; 29,
Metab 2007; 293, E444-452. 45-57.
7. Saito M, Okamatsu-Ogura Y, et al. High 15. Huang W, Cheang WS, et al.
incidence of metabolically active brown adipose Capsaicinoids But Not Their Analogue
tissue in healthy adult humans: effects of cold Capsinoids Lower Plasma Cholesterol and
exposure and adiposity. Diabetes 2009; 58, 1526- Possess Beneficial Vascular Activity. J Agric Food
1531. Chem 2014.
8. van Marken Lichtenbelt WD, Vanhommerig 16. Watanabe M, Houten SM, et al. Bile
JW, et al. Cold-activated brown adipose tissue in acids induce energy expenditure by promoting
healthy men. N Engl J Med 2009; 360, 1500-1508. intracellular thyroid hormone activation. Nature
9. Ludy MJ, Moore GE and Mattes RD. The 2006; 439, 484-489.
60 F IT N ESS R x for MEN JAN U ARY 2015 www.fitnessrxformen.com

FitRxCoolDOWN
N OBSTACLE RACING Q&A
OBS
BY JOE DE SENA
DO YOU THINK ITS SAFE TO STRETCH BEFORE A RACE? IF NOT, WHATS A GOOD
WARM-UP TO DO BEFORE SPARTAN?
Pre-race stretching is important, however the type of stretching you may initially think of, and
what we are actually referring to, may be different. Static stretching, which most people perform
when they think of stretching, is stationary stretching where each position is held for an extended
period of time. Unfortunately most people dont even do this right. Most people do the obligatory
arm pull across the body, half-hearted toe touch, and leg pull behind the back (each usually being
held for a total of about five seconds). Sure its better than nothing, but its really not going to do you
a lot of good on the course.
Dynamic stretching stretching performed while moving helps to increase your heart rate,
opens up your joints, and helps to reinforce good posture. At each race we have an SGX coach that
leads racers in a series of dynamic movements designed to warm the body up, get your blood
flowing, and increase performance while reducing the chance of injury right out of the gate. Make
sure you get to the start line 15 minutes early in order to take part in the SGX coach-led dynamic
warm-up your body will be glad you did.
I WORK OUT AS OFTEN AS I CAN, BUT IM number of seven-minute, 10-minute and 15-min-
REALLY BUSY DURING THE WEEK. ID ute workouts that you can find online (including
LIKE TO TRY TO PREPARE FOR A the Spartan Race WOD) to help you get ready.
SPARTAN RACE BUT MY TIME IS LIMIT- The biggest thing to look at, though, is your
ED. ANY ADVICE ON FITTING TRAINING lifestyle. If you dont have time because you are
INTO A BUSY SCHEDULE? spending an hour watching a TV every day, use
Turn off the TV. Get up an hour earlier. Stop that hour to get up and go exercise. Also take a
making excuses. That is a good place to start. look at your eating habits, because most likely
Other recommendations are to just get outside if you are sitting around watching TV, or too
and start running. Ten minutes here, 15 minutes busy in your day to exercise, you are most likely
there. When you get home from your run, do 30 sacrificing proper nutrition in favor of quick grabs
burpees, 30 air squats and 30 push-ups. Buy a at a drive-thru. Dont do it. Simple changes to your
SpartanRace.com
pull-up bar you can put in a high traffic door- daily habits will not only help you prepare for the
way in your home and every time you cross that race, they will help you feel better in general. You
threshold, do 10 dead hang pull-ups. There are a will thank us later.
WHAT CAN I DO TO RELIEVE SORENESS AFTER A TOUGH

WORKOUT OR COMPLETING A RACE?
Drink lots of water and eat. All too often after the race is done, we see people running around
on the emotional high of completing something they didnt think they would ever be able to do.
All the while they are drinking beer, or worse, not drinking anything at all. Your body has just
been drastically depleted of all its fuel. You need that fuel to help begin to repair muscle fibers
that have been abused all day.
Self-myofascial release is also critical in reducing soreness within the body after intense exer-
cise. Most people perform this style of self-massage with foam rollers, softballs or trigger point
massage tools. By performing self-myofascial release after a race (or any high-intensity activity
shutterstock.com
for that matter) you are able to aid recovery through applying pressure to specific areas within
the body. Not only should this be done after a race, but it is also something you should be doing
on a daily basis along with your training. Releasing trigger points not only leaves your muscles
elastic and healthy, it also aids in re-establishing proper movement patterns.
BIOGRAPHY
JOE DE SENA the co-founder of Spartan Race and author of the New York Times 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 lifestyle company in less than 10 years. It was voted Out-
side magazines Best Obstacle Race. In one years time, Joe 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 HAVE A QUESTION FOR
Switzerland. He resides in Vermont with his family. For more informa- JOE DE SENA? EMAIL IT TO
tion, please visit www.spartanupthebook.com. [email protected]

FitRxCoolDOWN HARD CORE TRAINING
BY LISA STEUER
CHAMPIONSHIP
WITH MEN'S
ABS
PRO PHYSIQUE
STEVE COOK
Optimum Nutrition athlete Steve Cook has been making waves in the Mens Physique divi-
sion ever since earning his pro card in 2011 (becoming only the third Mens Physique pro ever).
Most recently, he placed in the top five at the 2014 Olympia. Here, Steve chats with us about his
six-pack dieting and training, and what it takes to be a champion.
FRX:YOU PLAYED FOOTBALL IN COL- FRX: WHAT IS YOUR DIET LIKE?

LEGE, SO DID YOU HAVE A RIPPED Steve: High protein, moderate carbs
MIDSECTION BACK THEN DUE TO THE and moderate fats with enough training
TRAINING YOU WERE ALREADY DOING IN and cardio to be at a slight caloric deficit.
FOOTBALL? OR DID YOU HAVE TO WORK Depending on what Im getting ready for,
HARD TO TRAIN ABS SPECIFICALLY? I like to have a cheat meal once or twice
Steve: Yes, I played football in college, but a week. Its nice to get the extra calories,
it was all about being big. The little ab defini- and also mentally its a nice break from
tion I had was due to heavy compound lifts that counting calories.
required me to engage the core, and genetics. I
rarely trained the abs on their own. Also, my diet FRX:WHAT SUPPLEMENTS DO YOU
wasnt conducive to a chiseled midsection. TAKE TO SUPPORT YOUR RIPPED AND
LEAN PHYSIQUE?
FRX:WHAT IS THE BEST WAY Steve: I use Optimum Nutritions L-
TO GET A SIX-PACK? carnitine, BCAAs, CLA and yohimbine.
STEVE'S TOP TIPS Steve: The best way to get a six-pack is to
FOR A SIX-PACK have low enough body fat and properly worked FRX: HOW DO YOU STAY MOTIVATED?
Eat accordingly to lose body fat abs. Abs wont show unless youre typically in Steve: Staying motivated 100 percent
Train abs at least three days a week the single digits of body fat. This means diet is of the time is impossible, but because
Keep reps moderately high (15-30) more important than anything else. One must I love exercising, feeling healthy and
Train abs in a circuit fashion with also train the abs effectively. I never train my pushing my body, I dont have to work too
minimal rest in between sets obliques because I dont want them to get big- hard to get motivated. If Im having one of
Avoid weighted oblique exercises if ger, thus making my waist look thicker. those days, I remind myself of my goals. I
it makes your waist thicker will also look at new reading material or
FRX: SO THEN WHAT ARE SOME EXERCISES pictures online of great physiques. After a
THAT ARE ESSENTIAL FOR CARVING A few minutes, Im ready to go!
STEVE'S SIX-PACK?
Steve: Crunches of all variations. Crunches FRX: ACHIEVING A SIX-PACK IS
DCORE WO
HARD ORKO
OUT and reverse crunches can and should be SOMETHING MANY MEN WANT BUT
Here is Steves general pre-contest performed in various manners. Hanging, lying, FEW ACHIEVE. DO YOU HAVE ANY
abs routine that ensures he hits all seated on a bench and crunches with a rope MOTIVATIONAL ADVICE FOR THESE
areas of the abs: are all variations that can be used depending GUYS WHO WANT TO GET IN SHAPE
on your core strength levels. I also like to use LIKE YOU?
>HANGING KNEE RAISES, exercises like planks, windshield wipers and Steve: I would tell them not to get dis-
3 sets to failure roll-outs to work the abdominal as a whole. couraged. Results dont happen overnight.
These can be very taxing and work very well If you stick with proper eating and train
>ROPE CRUNCHES, when done properly. consistently, results will come. Enjoy the
3 sets to failure (20-30), process, because chances are when you
>WINDSHIELD WIPERS OR FRX: DO YOU ALSO DO CARDIO, AND HOW start seeing a little bit of definition in the
AROUND-THE-WORLDS, OFTEN? HOW IMPORTANT IS CARDIO FOR abs, youll only want to push harder and
3 sets of 10 reps A RIPPED PHYSIQUE? harder. Its important to be happy but not
Steve: I always do a little bit of cardio no content with where you are currently.
>BROOMSTICK TWISTS, matter what my goal is. Its good for your heart
3 sets of 50 reps and I like the feel of my lungs screaming. I gen- FRX: WHAT WOULD YOU SAY IT TAKES
erally use high-intensity interval training more TO BE A CHAMPION?
in the off-season and less during contest prep. Steve: I think it starts with a vision.
FOR MORE WITH STEVE Cardio can and should be varied to keep things Everything Ive ever accomplished, I men-
facebook.com/SteveCookFitness fresh and fun. I generally stick to around 30 tally visualized it happening first. Its that
Twitter: @stevecook_32 minutes three to four days a week during con- vision and desire that will get you through
www.stevecookfit.com test prep, and will do as many as five sessions a the tough times. Its about never quitting
week if I need to get lean quick. on yourself, above all.
62 FI TNE S S R x for M E N JANUARY 2015 www.fitnessrxformen.com

FitRxCoolDOWN CARDIO BURN
BY NICK TUMMINELLO
Run for
T
your Life
hese days, the focus of exercise seems to be more on improving ones physical appearance than on
ones quality of health and longevity. This is precisely why high-intensity interval training (HIIT) is a
hot topic in fitness and sports training, as the research has shown that it boosts sports performance and
accelerates fat loss with fewer and shorter workouts than continuous (steady-state) cardio training.
Heres the reality: Not everyone is interested in boosting sports performance, as most working adults
only play sports recreationally. And, although most people wouldnt mind losing some extra body fat, there
are many who arent willing to change their lifestyle and eating habits needed for fat loss, as one must
regularly be in a caloric deficit (burning more calories than you consume) in order to lose fat. Many people
are simply interested in exercising just for the health of it. And, thats precisely who this article is for!
LIGHT RUNNING CAN the production of new brain cells and only can regular exercise improve mood
HELP YOU LIVE LONGER neurons, it also promotes their survival. in people with mild to moderate depres-
A 2014 study published in the Journal of the Ameri- Exercise especially generates neurons sion, but it also may play a supporting
can College of Cardiology investigated the long-term in the hippocampus, an organ associat- role in treating severe depression. Other
effects of running, as a leisure-time physical activity, ed with memory, and these new neurons research has even found that exercises
on mortality. The researchers in this study found that have been demonstrated to enhance effects lasted longer than those of anti-
running, even five to 10 minutes a day and at slow learning. Additionally, exercise raises depressants.5
speeds (less than 6 miles an hour) is associated with levels of neurotransmitters, dopamine In regard to anxiety, research has
markedly reduced risks of death from all causes and and norepinephrine, which facilitate shown that physical exercise reduces
cardiovascular disease.1 attention and concentration and help anxiety in humans by causing remodel-
This is great news for those who may not be inter- lock in memories when they form.2 ing in the brains of people who work
ested in trying high-intensity exercise or even going Put simply, at all ages, moderate phys- out. This evidence suggests that active
to a gym, for that matter. Or, for those beginners who ical activity seems to improve learning people might be less susceptible to cer-
may be looking to improve their fitness level before and thinking. This was highlighted in a tain undesirable aspects of stress and
they join a gym, so they feel more comfortable while large, five-year study published in the anxiety than those of sedentary people.6
working out. Archives of Neurology, which found
that physical activity in later years was THE DOWNSIDE
RUNNING GROWS YOUR BRAIN! associated with lower risks of cognitive OF LIGHT RUNNING
Extending life expectancy isnt the only thing that impairment, Alzheimers disease and As weve established, adding in some
should motivate sedentary individuals to begin some dementia in general.3 Another study moderate intensity running into your
light running. Exercise also has more specific effects concluded that if exercise began by lifestyle, if youre not currently exercis-
on the brain. early middle age, it reduced the risk of ing, is an effective way to improve your
Scientists once thought that our brains stopped developing Alzheimers even further.4 overall health and longevity. Not to
producing new cells early in life, but more recently mention, it doesnt cost you anything to
its been discovered that we continue to manufacture RUNNING REDUCES do no gym membership is required
new brain cells throughout our lives. That said, the ANXIETY AND DEPRESSION and its a great way to get outside and
most potent stimulant of brain growth is, you guessed In addition to the fact that some light do something active.
it: physical exercise. running helps to improve alertness, However, as with everything in life,
Exercise increases levels of brain-derived neu- thinking and memory, studies dating there are pros and cons to light running.
rotrophic factor (BNDF).2 BDNF not only stimulates back to 1981 have concluded that not Since Ive given you the pros, here are

the cons: Both jogging and running can be tance band anchored at ankle level, thats
tough on your joints because for each step attached to a weight belt, which is around
you take when running, there is an impact your waist. (You can purchase a weight belt
force of about two to three times your and resistance bands at any sporting goods
bodyweight. The impact force results from store.)
an abrupt decrease in velocity of the foot as Facing away from the anchor point,
it contracts the ground. And, in a 30-minute position yourself so there is tension on the
run, a typical runner will have about 5,000 bands, so the bands are essentially pulling
impacts. So the accumulation of all those you backwards. Working against the band
impacts are likely the root of the injury resistance, which creates a similar muscle
problem. The impact force and the ensuing activation pattern to when you are running
impulse wave have been identified as poten- uphill, perform what I call the MSR circuit.
tial factors resulting in injuries, such as stress MSR stands for March, Skip, Run.
fractures, shin splints, cartilage breakdown, To perform the MSR circuit, youll march
low back pain and osteoarthritis, which have in place for 30 seconds, followed by 20
been associated with these large forces and seconds of skipping in place, followed by
subsequent impulse wave.7 10 seconds running in place as fast as you
can. Thats a total of one minute. As soon as
LIGHT RUNNING WORKOUT youve done the 10-second run in place,
Keeping all this information in mind, youll youll repeat the sequence by beginning
want to do just enough running to stimulate with the march in place. The march in place
the positive health benefits while minimizing serves as a nice active recovery bout after
the potential drawbacks. One of the ways to the higher intensity run in place that pre-
do this is to understand the difference be- ceded it.
tween a better bout of exercise and a longer I recommend performing eight to 15
bout of exercise. minutes total, which is eight to 15 rounds of
Instead of going out and trying to jog for the MSR circuit. You may not be able to do
30 minutes, I recommend you, instead, go out every round without stopping for a full rest
and try to run one mile in as little time as you or to get water, which is perfectly OK. Rest
can. Of course, when you first begin, youll as much as you have to, and as little as you
take longer, as you will have to slow down or need to in order to get the job done.
intersperse some walking as active recovery
in between running. However, as your body Nick Tumminello is the owner of Performance
adapts, youll eventually be able to run the University in Fort Lauderdale, Florida. Hes also the
entire mile, without having to take any walk author of the book Strength Training for Fat Loss and
breaks in between. the DVD by the same name. For more information
Once you get to that point, where youre visit www.NickTumminello.com.
running the entire time, the next step in your
progression is to work to beat your previ- REFERENCES
ous time, by running a little faster. Youll
certainly get to a point where you are unable 1. Duck-chul Lee, Ph.D.; Russell R. Pate, PhD, et
to finish the mile time any faster. Its at this al. Leisure-Time Running Reduces All-Cause and Car-
diovascular Mortality Risk. Journal of the American
point where you can begin to extend the
College of Cardiology. Volume 64, Issue 5, 5 August
distance you are running by adding another 2014, Pages 472481
quarter mile, half mile and eventually an- 2. van Praag H, et al. Running enhances
other full mile. neurogenesis, learning, and long-term potentia-
That said, my recommendation is to focus tion in mice. Proc Natl Acad Sci U S A. 1999 Nov
9;96(23):13427-31.
more on the quality than the quantity (i.e.,
3. Laurin D, et al. Physical activity and risk
distance) of your running, as we are not talk- of cognitive impairment and dementia in elderly
ing about training to become a runner here; persons. Arch Neurol. 2001 Mar;58(3):498-504.
we are talking about running as a recre- 4. Robert P. Friedland, et al. Patients with Al-
ational exercise activity for general health zheimers disease have reduced activities in midlife
compared with healthy control-group members.
benefits. So, I dont recommend going over
Proceeding of the National Academy of Sciences of
three miles. USA. Vol. 98 no. 6: 34403445
Focusing on the quality of your running 5. Michael Craig Miller M.D. Understanding
instead of the quantity not only helps keep Depression. Harvard Medical School. March 1, 2011
your workouts shorter, but also helps keep 6. Schoenfeld TJ, Rada P, et al. Physical exercise
them safer because it minimizes impact on prevents stress-induced activation of granule
neurons and enhances local inhibitory mecha-
your joints, as youre not continually jogging nisms in the dentate gyrus. J Neurosci. 2013 May
for long distances. 1;33(18):7770-7.
7.Yingling VR, Yack HJ, and White SC. 1996.
INDOOR WORKOUT The Effect of Rearfoot Motion on Attenuation of the
ALTERNATIVE Impulse Wave at Impact During Running. Journal
of Applied Biomechanics. (Champaign, IL: Human
If youre unable to get outside due to
Kinetics), 12, 313-325.
weather conditions, you can utilize a resis-
www.fitnessrxformen.com JANUARY 2015 FITN ESS R x for MEN 67

FitRxCoolDOWN MUSCLE FORM & FUNCTION
BY STEPHEN E. ALWAY, Ph.D. | ILLUSTRATIONS BY WILLIAM P. HAMILTON, CMI
WITH LYING TRICEPS EXTENSIONS

Having strong arms is not always about biceps. In fact, the three-headed triceps muscle is more important to sports like
football, tennis, skiing, swimming and basketball than the biceps ever will be. Perhaps every sport does not need your triceps to
explode like erupting pistons, but having the strength to push off or extend the arm with a degree of power will provide a key to
much of the success of these and other sports.
Upper arm strength is highly dependent upon the triceps brachii muscle because it actually makes up about two-thirds of
the entire upper arm mass1 and more cross-sectional mass and area means more strength. Thus, it is impossible to have a truly
strong and effective arm without considering triceps development. When it comes to triceps builders, there are not many exer-
cises that can match the overall strength, and mass building results as lying triceps extensions.
MUSCLE STRUCTURE
AND FUNCTION
The long head is the innermost of the
three-headed triceps brachii muscle. It
begins on the scapula (shoulder blade) just
below (inferior to) the head of the humerus
bone of the arm at the shoulder joint.2 The
muscle belly of the long head of the triceps
forms a tendon that joins the tendons from
the other triceps heads to make a common
triceps tendon at the elbow. The triceps ten-
don crosses the elbow joint posteriorly and
attaches on the ulna bone of the forearm near
the elbow.2 The lateral head of the triceps
brachii begins on the posterior part of the
humerus bone of the upper arm, about two-
thirds of the way towards the shoulder joint.
It runs on the posterior side of the humerus
to connect to the triceps tendon.2 The medial
head of the triceps brachii lies between
and deep to the long and lateral heads of
the triceps. The medial head of the triceps
brachii begins along the upper two-thirds of
the posterior part of the humerus bone. Its
fibers run down the arm to connect on the
common triceps tendon which in turn, inserts
on the ulna bone. The three heads of the
triceps brachii muscle all extend the forearm
(straighten the elbow joint). However, the
long head of the triceps brachii can also ex-
tend the shoulder (pull the arm to the rear of
the body), because the long head crosses the
shoulder and attaches to the scapula. Both of
these functions of the long head are activated
by lying triceps extensions.
It is always a good idea to have a training

FitRxCoolDOWN MUSCLE FORM & FUNCTION
LYING TRICEPS EXTENSIONS

There are several versions of lying triceps extensions with
some styles being stricter than others. The version described
here is very strict and it will require that you use a moderate
weight. It is also important that you keep the bar under control
at all times. Lying triceps extensions require forearm exten-
sion, so this exercise hits all three heads of the triceps.
1. Place a barbell on the end of a flat bench. Lie on the

bench and grip the bar behind your head with a narrow over-
hand grip (palms facing up). You can place both feet on the
floor or on the other end of the bench.
2. Move the bar from the bench by extending the elbows
and lifting the bar until it is directly over your eyes.
3. Do not pause at the top but immediately lower the bar
towards your forehead by controlling the flexion (bending) of
your elbows. When you lower the weight to the forehead, you
should do this relatively slowly over three or four seconds.
4. Continue to lower the bar until it almost contacts your
forehead. Control the weight so that it does not crash into your
head.
5. Immediately extend your elbows so that the bar moves
upwards until it is at a position that is over your eyes. In the top
position the elbows should be almost straight. After reaching
the top, control the descent of the weight back to the forehead
and then repeat the next repetition until the set is complete.
fatigue to fully active the long head of the triceps along with the
other two triceps heads.
When it comes to arms, your effort and consistency in training
along with maintaining an excellent exercise style will determine
if your triceps development will add to your strength and sports
accomplishments. This includes making sure you warm up your
elbows before hitting lying triceps extensions. Joint pain from
sloppy training or skipping the elbow warm-ups will only bring
you closer to a forced layoff, and nothing good will develop from
that type of pain. On the other hand, the good pain, that is in-
duced from a temporary lack of blood flows,5 means that you are
taking another step closer to the ultimate triceps, and persistent
exercise will increase your pain threshold.6 Nevertheless, do
not push to the limits on lying triceps extensions without proper
safety and good exercise form. After all, having a bar-induced
crevice across your forehead from sloppy lifting, will not facilitate
the evolution for creating iron triceps power pistons that will blast
away any opponent on the sports field.
References:
1. Popadic Gacesa JZ, Kozic DB, Grujic NG: Triceps brachii strength and
regional body composition changes after detraining quantied by MRI. J Magn
Reson Imaging 2011;33:1114-1120.
2. Moore, K.L. and A.F. Dalley. Clinically orientated Anatomy, Fourth Edition.
1999, Lippinot, Williams & Wilkins, pp. 720-781
3. Serrau V, Driss T, Vandewalle H et al: Muscle activation of the elbow
exor and extensor muscles during self-resistance exercises: comparison of
unilateral maximal cocontraction and bilateral self-resistance. J Strength Cond
partner spotting you. In this way, if the weight gets stuck on the way
Res 2012;26:2468-2477.
up, you can get some assistance to prevent the bar from crashing
4. Wakahara T, Miyamoto N, Sugisaki N et al: Association between regional
back uncontrollably towards your head (which could have pretty
devastating effects). differences in muscle activation in one session of resistance exercise and in
Heavy weights will recruit both the large and small muscle fibers muscle hypertrophy after resistance training. Eur J Appl Physiol 2012;112:1569-
and all three heads of the triceps, but it is a bit dangerous to go too 1576.
heavy without a training partner. As the triceps begins to fatigue, the 5. Yasuda T, Fukumura K, Fukuda T et al: Effects of low-intensity, elastic
larger and stronger fibers of the long head come on board3 to keep band resistance exercise combined with blood ow restriction on muscle
the bar moving. Lighter or medium loads for 12 or more repetitions activation. Scand J Med Sci Sports 2012.
will preferentially activate the medial and lateral heads of the triceps 6. Lee HS: The effects of aerobic exercise and strengthening exercise on pain
first4 so you will have to push it hard (with a spotter) and approach pressure thresholds. J Phys Ther Sci 2014;26:1107-1111.

FitRxCoolDOWN MEN'S HEALTH
BY DANIEL GWARTNEY, M.D.
SUGAR
SUBSTITUTES
LINKED TO OBESITY
People eat too much. Oops, the truth SweetN Low, Splenda, Equal). Most NCAS but cutting to the chase, people dont take
spilled out. There are far too many calories are chemically synthesized, though plant- in enough calories later on to make up for
consumed by the general population, and extract stevia products are now available. the calories they avoid from sugar by using
laborious effort has been trimmed to the The premise is logical replace sugar NCAS. Not a whopping amount, as it results
bare minimum in many peoples lives. and its simple carbohydrate calories with in maybe a half pound of weight loss per
Compound that with the decline in active a substitute that provides the same taste week based upon the calorie deficit. Of
recreation (e.g., exercise, sports), and the (sweetness) but lacks calories. Genius! course, that assumes that the calories lost
The Effects of Cycling on Erectile Dysfunction,

cumulative effect over time is... where we
are as a society now. There are nearly twice
as many overweight and obese people as
Nature OUTSMARTED... not. Recall, the
golden years of sugar substitutes occurred
DURING the obesity crisis that continues
by substituting with NCAS actually make
the diet hypocaloric. The review noted that
NCAS consumers are generally people
Male Fertility and Prostate Cancer

normal weight.
People are educated about calories,
unabated today. Society as a whole did not
enjoy weight loss, or even a prevention of
with a higher BMI, suggesting the calorie
content of their diet is above their main-
and want to reduce how much they take further weight gain, with the availability of tenance needs. So, with NCAS use, they
in. They still want to enjoy the flavor and non-caloric artificial sweeteners. IT GOT are consuming fewer calories, but still too
experience of eating, just in a way that is WORSE. Individually though, did people many. Perhaps gaining weight at a slower
consequence-free. Further, the interest and who used artificially sweetened products pace could be given and honorable men-
benefits of reducing carbohydrate intake lose weight? Certainly, they must have tion award.
especially sugar has allowed the sugar since they were not consuming as much Researchers have rightly noted that
substitute industry to enjoy a healthy sugar or calories, right? Umm, maybe not... NCAS are not just sugar substitutes, but
market demand. Sugar substitutes are also probably not... well, no, not really. chemicals that may have effects on various
called non-caloric artificial sweeteners tissues, such as the intestines and brain.2
(NCAS), though certain ones do contain THE BODYS RESPONSE One aspect questioned is the enteral-
a caloric value. There is a long history A 2007 review considered the use brain axis or gut-to-brain communication.
of NCAS use, with the first commercial of NCAS and weight management.1 The When you taste something sweet, but dont
SHUTTERSTOCK
product having been discovered more than authors attempted to clarify one area of get the increase in blood sugar and calorie
100 years ago saccharin. Currently, there confusion that being, do people who availability, insulin release and suppres-
are a handful approved for use in the U.S., use NCAS make up the calories in later sion of fatty acid release that your brain
more familiar by their brand names (e.g., meals? Well, there is conflicting evidence, expects from sugar how does the body

MEN'S HEALTH
respond? It is confused, as sweet on the docrine organ. The gut microbiome has data from an ongoing nutritional study
tongue should result in an influx of simple been shown to be altered by the diet, and revealed that NCAS users had a higher
sugars that stimulate insulin release and the changes alter the human metabolism.5 body mass index (BMI), waist-to-hip ratio,
begin to satisfy the appetite. Instead, it may But NCAS are not food, just sweeteners, increased fasting glucose and HbA1c 9 (a
lead to a greater demand for eating, as the so they should not affect the gut microbi- marker of long-term glucose control, so
body is told there is nutrition coming by ome, right? Have you learned yet? higher is bad), as well as a gut microbi-
the tongue, but not seeing it as available NCAS are not sugar, and their effects as ome that differed from those who do not
calories. Though the data is sometimes chemicals have been sparingly researched consume NCAS. Of course, it is possible
conflicting, it also seems that the intense (perhaps intentionally). However, now that that those who are already obese are more
sweetness triggers the reward pathways research published in the eminent journal likely to use NCAS as part of a weight-loss
in the brain, and in susceptible individu- Nature has surfaced, it may be time to look effort.
als this results in bigger meals or more at those little packets as more than pretty
frequent food-seeking behavior (e.g., pink, blue and yellow sachets of sweet- SABOTAGING
snacking).2,3 ness.6 WEIGHT-LOSS EFFORTS?
Bear in mind, the five senses sight, The authors tried to repeat a mini-study
smell, sound, touch and taste are the on humans, similar to that performed on
brains direct connection with the environ- the mice. Human subjects who did not
ment. If the brain senses food by sight, The golden years of consume NCAS routinely were given sac-
taste or smell, it generates hunger and charin for a week, and tested before and
turns on behavior programs that result sugar substitutes after for signs of negative changes in how
in eating. Fast food restaurants know they handled sugar (aka glucose tolerance
this, which is why they have brilliantly lit occurred DURING or insulin resistance), or changes in the gut
marquee signs and pipe the smell of french microbiome. In four of the seven subjects,
fries into the exhaust vents to be inhaled the obesity crisis changes were noted. Finally, the research-
by drivers passing by. The sweet taste of ers transplanted feces from subjects who
sugary icings is what drives most to eat that continues showed changes, using stool samples from
doughnuts, not the cake. Now, imagine if the day prior to receiving saccharin and
you smelled french fries, and the aroma unabated today. after seven days of saccharin use. The pre-
was coming from an auto parts store. You saccharin stool did not cause any negative
dont forget your hunger; you go looking changes in the mice, whereas the mice
for a nearby McDonalds. If your brain who received stool from the same human
tastes sugar, and it gets saccharin or aspar- subjects after seven days of saccharin use
tame, it sends you off to find food.4 developed signs of glucose intolerance.
The NCAS industry hasnt been The pre- and post-saccharin feces had sig-
bothered by this, though, as people have nificant differences in the bacteria present,
a strong desire to consider themselves after just seven days.
as iron-willed, capable of eating sugary While certainly not enough evidence
snacks if they can indulge in a sweet, low- for a conviction, it does suggest that NCAS
calorie treat instead. In fact, many people may not be entirely benign as a food
can utilize NCAS-sweetened beverages in additive. NCAS may even be sabotaging
place of a sugar-sweetened soda or other A series of experiments revealed some weight-loss efforts in those who depend
high-calorie beverage.2 [NCAS work best exciting (for scientists) findings. First, in upon diet foods and beverages to a great
in replacing the sugars in beverages, as mice given one of three NCAS for a week, degree.
they are not suitable for high-heat cooking, compared to mice given water, there was a
and the empty calories are present in distinct and rapid onset of insulin resis- REFERENCES
beverages. Sugar-free foods often have tance. This means they could not shuttle 1. Bellisle F, Drewnowski A. Intense
similar calories due to the use of non-sugar glucose (blood sugar) into their muscles sweeteners, energy intake and the control of
thickeners to provide the mouth-feel and other tissues as well. The researchers body weight. Eur J Clin Nutr 2007;61:691-700.
expected from sugary foods.] suspected this was due to a change in the 2. Ferreira AV, Generoso SV, et al. Do low-
gut microbiome, so they treated the mice calorie drinks cheat the enteral-brain axis? Curr
EFFECT ON METABOLISM with antibiotics to kill all the gut bacteria, Opin Clin Nutr Metab Care 2014;17:465-70.
AND GUT MICROBIOME and the negative change was gone. Genet- 3. Griffioen-Roose S, Smeets PA, et al. Effect
This would mean that NCAS are a valu- ic analysis of the gut microbiome showed of replacing sugar with non-caloric sweeteners
able tool to losing weight, right? What do that the NCAS-fed mice developed an un- in beverages on the reward value after repeated
you think? New research (appearing after healthy population. Further, when the sci- exposure. PLoS One 2013;8:e81924.
most NCAS have gone off-patent) suggests entists transplanted feces (poop) from the 4. Kelley AE, Schiltz CA, et al. Neural
that NCAS might actually be sabotag- NCAS-fed mice to a separate group of mice systems recruited by drug- and food-related
ing your metabolism. Our body is host to that were raised without a gut microbiome, cues: studies of gene activation in corticolimbic
many bacterial colonies, so many that the the same changes occurred in the mice regions. Physiol Behav 2005;86:11-4.
number of bacteria cells actually outnum- who received the fecal transplant without 5. Sanz Y, Santacruz A, et al. Gut microbiota
bers the human cells. The gut is a major being exposed to NCAS. This supports the in obesity and metabolic disorders. Proc Nutr
locale, but as these bacteria come from idea that NCAS alter the gut microbiome in Soc 2010;69:434-41.
nature, they work. In healthy, non-obese an unhealthy way, rather than affecting the 6. Suez J, Korem T, et al. Articial sweeteners
people, the bacteria help maintain the organ function in the mouse. induce glucose intolerance by altering the gut
metabolism and health of the person, in- Then, the researchers looked for evi- microbiota. Nature 2014;514:181-6.
cluding ways that function like another en- dence of the same effect in humans. Using

FitRxCoolDOWN TRAIN WITH THE PRES
BY CORY GREGORY
PAUSE SQUAT
TO UP YOUR SQUAT MAX
If you follow me on social media, you
find out real quick that I am a full-fledged MY BEST PAUSE SQUAT DAY
squat maniac. I squat every single day now BODYWEIGHT OF 190 POUNDS
and wholeheartedly believe in the benefits, BAR: 2 SETS OF 10 REPS (SOLID DEAD
whether its simply completing the challenge STOP IN THE BOTTOM FOR AT LEAST
of it or the noteworthy strength gains Ive ONE SECOND)
made while getting leaner.
But theres always a way to up the ante, 95 POUNDS: 2 SETS OF 5 REPS
and Ive tried to find a way to do that even 135: 2 SETS OF 5
while maintaining my squat everyday man- 185: 1 SET OF 3
tra. In pause squats, Ive definitely found a 225: 1 SET OF 3
way to get a little crazier and it has become a 275: 1 SET OF 3
huge part of my daily squat arsenal. They are 315: 1 SET OF 3
difficult and they can be humbling, but add- 365: 1 SET OF 1
ing pause squats into your routine can make BACK-OFF SETS
a huge difference in any program, whether 315 FOR 1 WITH 5-SECOND PAUSE
youre squatting every day or once a week. 275 FOR 1 WITH 10-SECOND PAUSE
My interest in pause squats came about 225 FOR 1 WITH 30-SECOND PAUSE
when I started following my favorite
Olympic weightlifter on Instagram 2008 where your restart power is at the bottom of without a doubt, adding pause squats into the
silver medalist Dmitry Klokov. Besides the squat. Its going to be different for each mix has been one of the most important parts
being an absolute animal in the gym when person, but finding it can help you generate of this journey.
it comes to pretty much any lift, Klokov is even more power, which obviously leads to a If youre interested in applying them to
a big advocate of pause squats with very bigger squat. The pauses, in addition to just your squat game, check out some of my vid-
heavy weight. Now, his heavy weight and flat out making you stronger, can help you eos on Instagram at @musclepharmpres and
everyone elses heavy weight is going to be discover all sorts of little intricacies at the also check out Klokovs as well. I also listed a
vastly different, but the message remains key spots of a squat, another reason they are progression of an example pause squat day
the same using heavy pause squats in so beneficial. above, working up to a daily max and then
your routine is going to lead to big gains My entire goal is to be a freak out of the including back off sets with longer pauses
when it comes to your regular squat. hole of my squat and, to be honest, its not (sometimes up to 30 seconds). The reload of
In my opinion, a major reason that pause going to be possible without adding in some the weight in addition to being warmed up al-
squats are so effective is because they help pause squats. Ive applied pauses to both my lows you to hold that pause for a much longer
you get really comfortable in the most un- front and back squat to improve my overall time after you hit that max weight. It also
comfortable part of the lift. Take any badass squat game, but the benefits dont just stop helps make you a freak out of the hole and
in the lifting game and Klokov certainly with that lift. Pause squats have had a direct thats pretty much what were all after.
qualifies as one and they are always able influence on my deadlift training simply by Ive found out that this helped make me
to take the worst part of any lift and make it making my lower back so much stronger. pretty damn strong, and Im very confident
as comfortable as possible. I bought some Reebok Olympic shoes, it can help your squat game a great deal as
It takes some serious work and some watched some Instagram videos and started well. So take a second (or two or three or
major grinding through heavy weights, but squatting every day nearly 200 days ago and, even more), pause, and get to work.
pause squats can do that for you. But its not
simply doing them, running through the BIOGRAPHY
motions and expecting your regular squat
Cory Gregory co-founded MusclePharm with Brad Pyatt in 2008 and serves as Executive Vice
to fly up. Youre going to have to raise your
President. A former underground coal miner, Gregory worked diligently to save money to realize
intensity level, dial in your technique and
his dream of opening his own gym by the age of 20. In the last 15 years, he has gained extensive
learn how to power through a dead stop in
experience and has received a number of accolades within several aspects of the tness industry.
the squat hole. Theres nothing easy about
Obtaining an Exercise Specialist certicate from Columbus State, Gregory is also NESTA nutrition
pause squatting a heavy weight, but the
coach certied and Westside Barbell certied. In addition to his in-depth knowledge of bodybuild-
sense of satisfaction can be immense. To be
ing and nutrition, he is a CrossFit Level-1 trainer further helping MusclePharms athletes and
honest, Ive also noticed a huge improve-
ambassadors achieve their tness goals. Gregory prides himself on embodying the MusclePharm culture, l as
ment in my Olympic-style squat and my
he has been featured on the cover of top tness magazines, including FitnessRx.Weighing just 208 pounds, he
bottom position flexibility.
has achieved a powerlifting total of 1,755 pounds, culminating in a career-best 700-pound squat.Most recently,
The pause squat forces your body to be
Gregory wasadded to the Arnold Schwarzenegger Fitness Advisory Board.
in the proper position, but you also find

amino acid leucine that is particularly good Creatine is clearly a strong performance-
at preventing muscle breakdown. At three enhancing supplement, and is one of the
grams per day, I believe it should be a part of most well researched of all sports nutrition
any intense training program. products. There are many other versions of
HMB can stimulate muscle protein creatine, but creatine monohydrate (CM)
synthesis by up to 70 percent (leucine can appears to be the most consistent and effec-
up to 110%) while also decreasing muscle tive. CM is most often loaded at five grams,
breakdown by up to 57 percent.1 Recently, four times per day for seven days, and then
studies have suggested that HMB in its free maintained at five grams per day. Contrary
acid form may be absorbed faster and may to broscience, one does not need to take a
even be more effective than the calcium HMB creatine holiday unless of course you get
form.2 Further marketing-biased rhetoric has explosive bowel habits. In that case, your sig-
produced a more recent study in rats looking nificant other may force you to take a break.
at the absorption kinetics and bioavailability
of HMB free acid versus calcium HMB (sold 5. BETA-ALANINE
by Abbott).3 The study from Abbott Nutrition Intense training builds muscle. Therefore,
Research and Development suggests that there are a lot of supplements out there to
their product, calcium HMB, reaches higher help improve your ability to push muscle
plasma concentrations and is cleared slower to new limits. Beta-alanine is a supplement
than HMB free acid. Whether one is more that helps you to train harder in the gym,
effective than the other in building muscle especially in combination with creatine.9
will take a placebo-controlled, head-to-head Beta-alanine supplementation is a more effi-
study by unbiased researchers. cient way to build up muscle carnosine levels
than by supplementing with carnosine itself.
3. PHOSPHATIDIC ACID Carnosine buffers acid in muscle, improving
Phosphatidic acid (PA) is a component of contractile force and limiting fatigue.
your cell membranes. Mechanical contrac- Moderate- to high-quality evidence sug-
tion of muscle is thought to stimulate en- gests that beta-alanine supplementation
zymes that cleave PA from phosphatidylcho- increases total work done, power output,
line in muscle cell membranes, increasing physical working capacity and fatigue thresh-
its levels in the cell. PA is then able to turn on old. Four moderate- to high-quality studies
mTOR through a domain that is separate from demonstrated an increase in lean mass in
growth factors like IGF-1 or the amino acid beta-alanine-treated groups compared to
leucine. Therefore, it has been suggested that placebo groups.9 A recent dosing study pub-
PA may act synergistically with leucine in lished in the scientific journal of the Ameri-
boosting muscle growth.4 can College of Sports Medicine suggested
In a recent study on muscle cells in labora- that ~1.2 grams of beta-alanine per day was
tory cultures, a soy-derived PA was incred- optimal for maintaining up to 50 percent
ibly powerful at activating mTOR.5 Follow-up more muscle carnosine over baseline, after a
studies on ingestion of 750 milligrams of PA six-week loading phase of 3.2 grams per day
per day versus a placebo with eight weeks of (four x 800 mg doses).10
resistance exercise demonstrated significant
improvements in the PA group.5 The subjects 6. CITRULLINE/ARGININE
on PA gained more lean body mass, more Citrulline can be produced in the gastro-
muscle girth, and more strength. This is a intestinal tract from glutamine or from the
supplement that needs to be studied in com- release of nitric oxide (NO) from arginine.
bination with whey protein and HMB. When citrulline is absorbed, it clears ammo-
nium and lactate from the blood via conver-
4. CREATINE sion to arginine in the kidneys. In this way,
Leucine, HMB and creatine are so powerful citrulline actually augments arginine levels
at building and maintaining muscle that a in the blood. Presumably, this augments your
recent study explored their effects on muscle ability to produce NO. The malate in citrul-
cells in culture.6 The scientists showed that line malate supplements is also an energy
these three compounds can prevent the intermediate that may augment ATP energy
actions of the muscle growth inhibitor that production.
we all know very well: myostatin. Previous Studies have shown that citrulline malate
studies have also shown that creatine can can increase the amount of work performed
reduce myostatin levels and even boost the during strength training, and mitigate
conversion of testosterone to the more potent delayed onset muscle soreness.11 In a study
dihydrotestosterone (DHT).7,8 The eleva- of experienced weightlifters, eight grams of
tion of DHT was almost 60 percent with the citrulline malate given 60 minutes prior to
25-gram-per-day loading phase at one week, training led to significant improvement in the
and stayed 40 percent elevated for another number of repetitions performed on the hack
seven days at a maintenance dose of five squat, leg press and leg extension to failure.11
grams per day. Citrulline malate at the same dose also im-
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FitRxCoolDOWN ULTIMATE IN NUTRITION
BY VICTOR R. PRISK, M.D.
CREATINE :
have unaltered creatine that
breaks
b off their acid moiety in
the body, releasing creatine to
form creatine phosphate. Oth-
er derivatives
d such as creatine
esters (creatine ethyl ester;
WHAT IS THE BEST FORM?

CEE) or creatine alcohols
(creatinol-O-phosphate) have
also been marketed. However,
these derivatives are chemi-
cally altered and it cant be
The supplement industry is in constant flux. There are new prod- and well-studied performance- presumed that they become
ucts and formulations introduced to the market every day. However, it enhancing supplement.2 Studies creatine in the body.2
is very rare for a product or especially an ingredient to create note- show that using creatine enhances
worthy evolution in supplement performance. Arguably, the greatest strength, speed and even endur- CREATINE SALTS
leap up this axiomatic evolutionary ladder occurred with the advent ance. It was initially thought that Interestingly, some com-
of creatine supplements in the 1990s. Creatine has proven over and based on creatines mechanism of panies suggest that some of
over to be the real deal in clinical research and bro-science. Its a action, it would only be useful in these salts have better ab-
muscle-building, performance-enhancing supplement that nearly all buffering short bursts of energy. sorption characteristics than
athletes should use. Research has demonstrated how CM, and therefore you can
Many innovative forms of creatine have hit the market since the in- increasing creatine stores through take less. However, compared
troduction of creatine monohydrate (CM) in the early 1990s. Compa- supplementation can improve en- to CM many of the salts actu-
nies bank on the fact that creatine, at least in monohydrate form, is a durance performance by increas- ally have less creatine per
reliably effective supplement. Athletes and even average consumers ing blood volume, glycogen stor- gram than CM. For instance,
are familiar with the name creatine, whether they think it is a per- age and respiratory efficiency.3 the salts creatine malate, ci-
formance-enhancing drug or a healthy supplement. In order to create trate, and pyruvate have ~25
new buzz about creatine, many different angles have been used. MORE LEAN percent to 30 percent less
First, creatine can come in various physical forms. These could MUSCLE MASS creatine per gram than CM.
be liquids, powders, gels, chews or pills. These products may mix More important is creatines abil- Even if absorption is better
creatine with other supplements in the hope to increase absorption ity to improve lean muscle mass than CM (i.e., creatine pyru-
or effectiveness. Second, creatine comes in different chemical forms and muscle hypertrophy. Supple- vate is ~15% better absorbed)
(i.e., salts and esters). Also, because creatine is technically an amino mentation with creatine, protein the amount absorbed is still
acid, it can be combined with other amino acids to make a peptide and carbohydrate seem to be ideal 10 percent less than CM. Fur-
chain (di- and tri- peptides). We will go into more detail about this in for muscle growth. Creatine, when ther, just because creatine is
the content that follows. Third, it has been suggested that these vari- combined with exercise, induces absorbed faster doesnt mean
ous forms of creatine act physiologically different than CM. Claims an anabolic environment whereby that it will work better. You
of better absorption, greater strength gains, or fewer side effects are changes in gene expression occur. should load your creatine at
used in marketing to differentiate products from CM. With all of this This correlates well with notable 20 grams per day (five grams,
variety, has any form been shown to outperform or even match the rises in muscle IGF-1 production four times per day) for up to a
performance of original CM? by muscle. In one study, creatine week anyway.
induced greater than 20 percent On the other hand, co-
STRUCTURE AND FUNCTION increases in IGF-1 and two times consumption of carbohydrate,
For those who arent as familiar with creatine structure and func- greater increases in lean body low-dose D-Pinitol and protein
tion, I will provide a brief review. Creatine is made in the body from mass. More recent studies demon- can improve creatine reten-
the amino acids arginine, glycine and methionine. Creatine is not an strated the added antioxidant and tion.2, 4 Whether these boost
essential nutrient, but methionine is an essential amino acid that must DNA-protective effect of creatine the performance benefits of
be obtained in the diet. Otherwise, fish, meats and supplements act as supplementation, which presum- the CM is unproven. It had
an excellent source of creatine. Vegetarians (especially vegans) can ably improves recovery.3 also been previously sug-
be relatively deficient in their creatine intake. With this information in hand, it gested that co-ingestion with
Creatine is involved in energy production in many tissues. In is clear to see why CM has become Russian tarragon (Artemisia
muscle and brain cells, creatine is converted to creatine phosphate such a popular supplement. So dracunculus), an extract that
to act as a phosphate donor to recreate needed ATP (adenosine tri- why change it? In order to keep has insulin-like activity, could
phosphate) from ADP (adenosine diphosphate). Creatine phosphate customers interested in the latest improve creatine loading.2
makes sure that ATP is immediately available for short bursts of en- and greatest supplements, manu- However, recent data shows
ergy; a couple of examples would be a 30-second sprint or one set facturers have made many forms of that this fails to improve sprint
of lifts in the gym. Deficiency of creatine in a vegetarian diet results creatine. Creatine is a weak base performance over CM alone.5
in poorer results on tests of cognitive function, with improvements in that can combine with acids to form Research has even ex-
memory upon supplementation.1 Levels in muscle can be increased a salt. Creatine salts like creatine plored supplementation
by up to 40 percent with dietary supplementation.2 malate, creatine citrate and creatine with the creatine precursor
It can be said that creatine is one of the most studied supplements tartrate have all been marketed as guanidinoacetic acid (GAA).
on the planet. It has also been said that CM is the most effective, safe sports supplements. These salts Much like beta-alanine is a
78 FI TNE S S R x for M E N JA NUA RY 2015 www.fitnessrxformen.com

precursor for carnosine, GAA is methylated to become creatine. firmed previous studies that lower doses of PEG-creatine could
Supplementation with GAA is well absorbed and capable of in- be as effective as five grams of CM.12
creasing creatine levels.6 However, supplementation results in
elevations in homocysteine levels, which has been associated with BE A SMART CONSUMER
vascular disease. GAAs ability to boost performance is yet to be A review article by Jger et al. in 2011 suggested that some of the
determined. various creatine salts and modified creatines may be on the market
without approval from the U.S. Food and Drug Administration (FDA)
LIQUID AND ALKALINIZED CREATINE or even illegally. The FDA requires filing of a new dietary ingredi-
Some companies have suggested that their form of creatine ent notification in the case of the chemical modification of creatine.
might be more stable in liquid form. The problem Without evidence of safety, the FDA feels com-
with creatine in solution is that it is non-enzymat- CREATINE HAS panies may be putting Americans at increased
ically converted to inactive creatinine unless the risk of illness or injury. At this point, it is very
pH is very low (very acidic) or very high (alka-
PROVEN OVER important that we all become smart consumers
line). Creatine salts such as creatine citrate do not AND OVER TO BE of nutritional supplements and perform our own
improve creatine stability in solution. Studies also THE REAL DEAL due diligence before putting ourselves at risk
show that CEE is also less stable in solution than with any supplement. Consider the source of the
CM.2 In fact, CEE is so unstable that it is more
IN CLINICAL RE- supplement and the possibilities of misrepresen-
likely to become creatinine in stomach acid. Stud- SEARCH AND BRO- tation by the manufacturer.
ies confirm that CEE has lower bioavailability SCIENCE. ITS A In summary, creatine has revolutionized
than CM, and may even be toxic by increasing MUSCLE-BUILDING, the supplement industry. The combination of
creatinine levels in the blood.7 Other compa- creatine, carbohydrate and protein is an es-
nies have used combinations of creatine with PERFORMANCE- sential component of any mass-building routine.
an amino acid like leucine or glutamine (leucyl- ENHANCING SUP- Creatine monohydrate is the gold standard,
creatine). They have been able to demonstrate PLEMENT THAT but other forms of creatine have their place in
greater stability in acidic solutions like ready-to-
drink formulations, but the data is limited to their
NEARLY ALL ATH- the market. Perhaps more importantly, creatine
monohydrate supplementation is safe and very
patent (#US8445466). LETES SHOULD USE. effective.
The other product that hasnt necessarily been
proven to work is the patented alkalinized Dr. Victor Prisk is a board certied orthopaedic surgeon
creatine. In fact, because the pH of the stomach is so low (acidic), and IFBB professional bodybuilder in Pittsburgh, PA. Dr. Prisk is an active member
creatine is actually stable and absorbed well (under pH of 2.5) of the GNC Medical Advisory Board and creator of the G.A.I.N. Plan. He is an
without being converted to creatinine. It takes very high (alkaline) NCAA All-American gymnast, champion swing dancer and NPC Welterweight
pHs to make creatine stable at the other end of the spectrum. How- National Champion.
ever, the addition of alkalinizing agents can potentially bring up
the stomach pH, but not enough to make it alkaline. Therefore, al- References:
kalinized creatine may actually increase the breakdown of creatine 1. Benton D, et al. The inuence of creatine supplementation on the cognitive
to creatinine in the stomach.8 Studies show that CM is nearly 99 functioning of vegetarians and omnivores. Br J Nutr 2011;Apr;105(7):1100-5.
percent absorbed intact without alkalization and without significant 2. Jger R, et al. Analysis of the efficacy, safety, and regulatory status of novel
side effects. Direct comparison of alkalinized creatine and CM dem- forms of creatine. Amino Acids 2011;May;40(5):1369-83.
onstrated inferior performance of the alkalinized creatine in body 3. Cooper et al. Creatine supplementation with specic view to exercise/sports
composition and strength.9 performance: an update. J Int Soc Sports Nutr 2012;Jul 20;9(1):33.
4. Greenwood M, et al. Differences in creatine retention among three nutrition-
IMPROVED PERFORMANCE al formulations of oral creatine supplements. J Exerc Physiol Online 2003;6:37-43.
With regard to performance improvement, creatine salts such 5. Oliver JM, et al. Effects of short-term ingestion of Russian Tarragon prior to
as creatine pyruvate and creatine citrate improved endurance in creatine monohydrate supplementation on whole body and muscle creatine re-
one study, but the study didnt have a CM group to compare.10 It is tention and anaerobic sprint capacity: a preliminary investigation. J Int Soc Sports
thought that some of the improvement in performance could be Nutr 2014;Feb 26;11(1):6.
contributed by the salt of pyruvate. As already mentioned, CEE did 6. Sergej, et al. Creatine Metabolism and Safety Proles after Six-Week Oral
not increase muscle creatine levels or improve performance, and Guanidinoacetic Acid Administration in Healthy Humans. Int J Med Sci 2013;10(2):
alkalinized creatine was inferior to CM. Creatine alcohols have very 141-147.
little data to support any effect after oral supplementation. 7. Spillane M, et al. The effects of creatine ethyl ester supplementation com-
A study in the Journal of Strength and Conditioning Research bined with heavy resistance training on body composition, muscle performance,
examined the effects of polyethylene glycosylated creatine (PEG- and serum and muscle creatine levels. J Int Soc Sports Nutr 2009;Feb 19;6:6.
creatine) supplementation on anaerobic performance measures, 8. Tallon MJ, Child R. Kre-alkalyn supplementation has no benecial effect on
muscular strength and endurance (bench press and leg exten- creatine-to-creatinine conversion rates. International Society of Sports Nutrition
sion), and body composition.11 This study involved a randomized, Annual Conference, Las Vegas, NV; 2007.
double-blind, placebo-controlled design of 77 adult men supple- 9. Jagim AR, et al. A buffered form of creatine does not promote greater
mented with 1.25 or 2.5 grams of PEG-creatine per day and then changes in muscle creatine content, body composition, or training adaptations
tested for improvements at 28 days. Compared to placebo, both than creatine monohydrate. J Int Soc Sports Nutr 2012;9: 43.
doses showed significant improvements in lower-body vertical 10. Jger R, et al. The effects of creatine pyruvate and creatine citrate on per-
power, agility, change-of-direction ability, upper-body muscular formance during high intensity exercise. J Int Soc Sports Nutr 2008;Feb 13;5:4.
endurance and body mass. Additionally, the PEG-creatine treat- 11. Camic CL, et al. The effects of polyethylene glycosylated creatine supple-
ments showed very little weight gain, so this form of creatine may mentation on anaerobic performance measures and body composition. J Strength
be of benefit to those in sports with weight classes. This data con- Cond Res 2014; Mar;28(3):825-33

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FitRxCoolDOWN GET FIT WITH PLITT
BY GREG PLITT
PRIDE
PAIN
AND
HOW DO YOU CONSISTENTLY EAT CLEAN
WITH NO CHEATS? OR DO YOU HAVE CHEAT
MEALS AND HOW OFTEN? I FEEL AFTER
FOUR OR SO DAYS OF EATING CLEAN, I
DESERVE TO HAVE A TREAT.
I eat to fuel the body; I dont eat to satisfy an appetite!
I look past the food to what the food provides before
eating something. I see a pizza in front of me as well as
a chicken breast, and I see that both fill me up the same.
I see that one keeps me on track to the higher benefits
of life that few ever reach, and the other prevents my
dreams from becoming a reality. I look at both as a deci-
sion of who I want to be, not what my taste buds call out
for. If I eat the pizza, I get a quick sense of satisfaction
that is followed by regret and a lethargic nature, as it is
a bad fuel. After eating the pizza, I mentally feel like I let
myself down and I feel disappointed and have a negative
attitude. OR, I eat the chicken breast and afterwards Im
just as full but I feel strong.
To give up a dream to enjoy what any common man
can encounter through taste is a worthless endeavor for
me. I would much rather sacrifice today for what I feel
tomorrows growth can become. The taste of food is not
enough of a reward to override the high of victory, fulfill-
ing your dreams and becoming what we know we can
become.
Do I eat cheat meals? YES but only because of sci-
ence. If you eat clean every day, your body becomes The thing is, the last 5 percent journey you have started because
lazy on digestion because it knows all is clean and easily will take you twice as long and is the world needs more people
digested. But if you throw in a cheat meal, you force the probably 10 times the work and who believe in themselves more
digestive system to be honest and it helps to keep your that should excite you, not discour- than settling for what most do. The
metabolic rate high. So, a cheat meal is not a means of age you. Why? Because almost NO expression Pride is forever, pain is
reward, but a means of success to keep the body working one does it. Typically people sit temporary is a very true state-
for your dreams. I eat a cheat meal usually on the week- around knowing they can be better. ment. In order to understand it, you
end and I do it early in the day to ensure my body burns When you embark on a journey, must endure the pain long enough
it all up without any negative residual balance to the day. you should know the value of the to cross the finish line where pride
journey. When time on the job replaces pain. If you quit prior to
I STARTED LIFTING PRETTY HEAVY starts to get hard, welcome it experiencing the pride, it will be
ABOUT A YEAR AGO. IVE LOST WEIGHT BUT because you are already in an elite the pain that lasts forever. Be one
IM STILL UNHAPPY WITH MY ABS. I CANT status that few can say they have of the few who not only talks the
SEEM TO GET A SIX-PACK NO MATTER WHAT ever experienced. game, but also sees it through and
I DO. I HAVE BEEN DOING CORE EXERCISES To have a ripped eight-pack is creates a path for others.
EVERY DAY, TRY TO SWITCH UP THE not a birthright; its an achieve-
EXERCISES AND I EAT CLEAN. IS THERE ment. Few get it, and those who Have a question for Greg? Email
ANYTHING ELSE I SHOULD BE DOING? do inspire all to try. Continue the it to [email protected].
Keep doing what you are doing! You are on the right
path one that leads to a promised physique but BIOGRAPHY
ROME wasnt built in a day. When climbing a mountain,
Greg Plitt is Americas #1 male tness model and has appeared on the cover of more than
most can do the first 80 percent of the climb. The next 10
100 tness magazines in the last few years and has also appeared on TV in Bravos Work Out,
percent usually wipes out half the field, then another 40 HGTVs Designed to Sell and NBCs Days of Our Lives." Before taking on acting and modeling,
percent go in the next 5 percent of the incline leaving Greg graduated from West Point U.S. Military Academy and served as an Army Ranger as well as a
only a select few to say they reached the pinnacle of their captain and company commander of 184 U.S. soldiers. For more information, visit www.gregplitt.com.
quest.
82 FI TNE S S R x for M E N JA NUA RY 2015 www.fitnessrxformen.com

Fitness RX For Men

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FOR MEN

YEAR Alan Dittrich, Jr.

Digital Creative Director/

TRANSFORMATION Managing Editor

4 FIT NE S S R x for ME N JANUARY 2015 www.fitnessrxformen.com

46 THE 500-REP KILLER

32 THE 60-DAY NEW YEAR 52 THE BETTER SEX

6 FI TNE S S R x for M E N JA NUA RY 2 0 1 5 www.fitnessrxformen.com

IN THIS ISSUE WARM UP COOL DOWN

66 CARDIO BURN ON THE COVER:

www.fitnessrxformen.com JAN U ARY 2015 FITN ESS R x for MEN 7

THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS

www.fitnessrxformen.com JA N U A RY 2015 FITN ESS R x for MEN 9

SHOULD YOU INCLUDE

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SLEEP IN A COLD ROOM

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fast eccentric training was due to a greater amount of protein