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FitRxInsideEDGE
BY
FOR MEN
FITNESSRx
LOSE
YOUR GUT
Summer will be here before we know it thats why this issue of FitnessRx for Men
is all about fat loss while building lean muscle. Weve put together some of the most
cutting-edge research to help you achieve a transformation in the least amount of time. In
order to achieve your fitness goals by summer you will need the most effective, scientifically
backed methods that transform your physique, increase power and strength and boost fat
loss fast. Lets get to work!
This months cover model, Simeon Panda, is no stranger to the fitness world. Hes a
popular fitness model who has competed and built up an impressive fan base but before
that he started out as your average skinny teenager who just liked to train. In Simeon
Panda: A Cut Above by Lisa Steuer on page 36, Simeon shares some favorite moves for
achieving the ultimate V-taper its all about building the shoulders and working them from
all angles, and achieving a wide back. In addition, Simeon shares his general advice on
training and getting a ripped physique, what his diet looks like, how he stayed motivated to
train seven days a week, and much more. Check it out if your goal is to build wide shoulders
and have a small waist.
At FitnessRx, one of our goals is to report the latest cutting-edge research to help you
train harder and achieve your best physique. So you dont want to miss 25 Hard Facts on
Fat Loss by Steve Blechman and Thomas Fahey, Ed.D. on page 50. We compiled
revolutionary facts based on scientific studies that can help you take your physique to a
whole new level. Some things you can read about in this feature include reasons you gain
weight, best ways to lose fat, factors that promote obesity, most and least effective diets,
fat-burning ingredients and much more.
Variable resistance training is effective because of the unique capacity of this training
method to alter the resistance on the bar throughout the entire range of motion. This lowers
the resistance during the lifters weakest range of the lift while increasing resistance within
the stronger segments of the lift. Greater velocity on the bar throughout the movement
stimulates the growth of the more powerful fast-twitch muscle fibers, promoting increased
strength and power. In Chain Reaction: Increase Maximal Strength With Variable Resistance
Training by Michael Rudolph on page 56, see how variable resistance from elastic bands
activates more muscle, generates greater muscle tension and increased strength.
If you want to maximize fat loss, then metabolic resistance training may be your best
choice. Research consistently reports that a direct relationship exists between the duration
of exercise and excess post-exercise oxygen consumption, which is the number of calories
expended after an exercise bout. Metabolic resistance training is effective because it is
designed to help you maximize fat loss while minimizing muscle loss by reducing the
metabolic demand of each resistance-training workout. In The Best Exercise Method For Fat
Loss: Metabolic Resistance Training by Nick Tumminello on page 42, find out the elements
of an effective metabolic resistance program and how to use it to get into your best shape
by summer.
The rest of the issue is packed with the latest scientifically backed research to help you
get ripped, burn fat, improve your health and performance, and build lean muscle by
summer. Check out our workouts, advice and tips, and get to work!
FIT NE S S R x
for ME N
MAY 2016
www.fitnessrxformen.com
Publishers
Steve & Elyse Blechman
Editor-In-Chief
Steve Blechman
Online Editor
Allan Donnelly
Creative Director
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Design Consultant
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Managing Editor
Lisa Steuer
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Stephen Kolbasuk
Contributing Editors
Dan Gwartney, MD
Thomas Fahey, EdD
Victor Prisk, MD
Stephen E. Alway, Ph.D., F.A.C.S.M.
Contributing Illustrator
William P. Hamilton, CMI
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FITNESS RX for Men (ISSN 1543-8406)
is published six times a year by Advanced Research Media, 21
Bennetts Road, Suite 101, Setauket, New York, 11733. Copyright 2008
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SPECIAL!
36 SIMEON PANDA:
A CUT ABOVE
Achieving the Ultimate V-Taper
By Lisa Steuer
56 CHAIN REACTION
Increase Maximal Strength With Variable
Resistance Training
By Michael J. Rudolph, Ph.D.
10
FI TNE S S R x
for M E N
M AY 2 0 1 6
www.fitnessrxformen.com
I THIS ISSUE
IN
E
8
PUBLISHERS
LETTER
R
By Steve Blechman
COOL DOWN
W
WARM
UP
CUT
TTING-EDGE
RESEARCH
RESE
Byy Steeve
ev Blechman and
Th as Fahey, Ed.D.
Thoma
16
6
20
24
4
28
30
32
32
TR
RAINING
NU
N
NUTRITION
HE
H
HEALTH
FA
AT
AT-LOSS
SU
UPPLEMENTS
SE
EX
62 CARDIO BURN
Cardio and Bodyweight Circuit to
Burn Fat Fast By Nick Tumminello
66 FAT ATTACK
Lose Your Gut: Top 10 Thermogenic
and Brown Fat Activators
By Michael J. Rudolph, Ph.D.
88 ULTIMATE IN
NUTRITION
Is There a Post-workout
Anabolic Window of
Opportunity?
By Brad Schoenfeld, Ph.D.,
CSCS, FNSCA
92 MENS HEALTH
70 HARD CORE TRAINING
Can You Selectively Target the
Lower Abs?
By Brad Schoenfeld, Ph.D., CSCS, FNSCA
94 MR. INTENSITY
74 MUSCLE FORM+FUNCTION
Dumbbell Front Curls
By Stephen E. Alway, Ph.D., F.A.C.S.M.
Illustrations by William P. Hamilton, CMI
ON THE COVER:
SIMEON PANDA
PHOTO BY JASON ELLIS
80 SUPPLEMENT EDGE
The Leucine Factor Diet
By Victor R. Prisk, M.D.
www.fitnessrxformen.com
MAY 2016
FITN ESS R x
for MEN
11
W
E
N
NEW ERA
EXTREME
PUMPS
STAGE 1
STAGE 2
STAGE 3
STAGE 4
Newly formed NO
molecules rapidly diffuse
from the endothelium
into smooth muscle cells
that make up the blood
vessel, activating the
key signaling enzyme
guanylyl cyclase (GC)
Enzyme GC
converts guanosine
triphosphate (GTP)
to cyclic guanosine
monophosphate
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to signal smooth
muscle relaxation
Contractile reaction
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muscle cells of
blood vessels are
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vasodilation and
muscle pumps!
NITROSIGINE
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IN THIS SECTION
HIGH-INTENSITY
WEIGHT TRAINING
BEST FOR
REDUCING POSTEXERCISE BLOOD
PRESSURE pg. 26
16-18
TRAINING
BANDS REDUCE FORCE OUTPUT DURING
THE DEADLIFT; CLUSTER SETS
HELP MAINTAIN REP VELOCITY
20-22
NUTRITION
24-26
HEALTH
28-29
FAT LOSS
GAIN MUSCLE, LOSE FAT FAST;
IS FASTING HEALTHY?
30-31
SUPPLEMENTS
32-34
SEX
14
FI TNE S S R x
for M E N
M AY 2 0 1 6
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FitRxWarmUP
TRAINING
CUTTING-EDGE RESEARCH
BY
Blood Flow
After
Increases Aerobic
Capacity
IS FAILURE
TRAINING
NECESSARY?
A motor unit is trained in direct proportion to its
recruitment. A motor unit is a nerve plus the muscle
bers it activates. Motor unit activation depends
on size: the nervous system activates small motor
units to exert minimal force, and larger units to exert
greater force. We have different kinds of motor units
that are activated according to the force and speed
requirements. Maximum hypertrophy requires
16
FI TNE S S R x
for M E N
M AY 2 0 1 6
THE END OF
SIT-UPS?
to the limbs, increases the load bearing capacity of the spine, and protects the
internal organs during sports movements. A landmark study by Benjamin Lee
and Stuart McGill showed that isometric
exercises for the core resulted in greater
core stiffness than performing wholebody dynamic exercises that activated
core muscles. The results of this study
cast doubts on the value of traditional
core exercises such as sit-ups. This is
an extremely important study that might
change the way we build abdominal and
core muscle tness. (Journal Strength
Conditioning Research, 29: 1515-1526, 2015)
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Subjects taking the key weight loss ingredient in NITRO-TECH
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NIGHTTIME
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TRAINING
CUTTING-EDGE RESEARCH
BY
SIMULATED ALTITUDE
BAN
NDS RE
EDUCE
FO
ORC
CE DU
URING
TH
HE DEA
ADLIF
FT
18
FI TNE S S R x
for M E N
M AY 2 0 1 6
Muscle Activation
DURING BENT-KNEE
and MODIFIED SIT-UPS
Sit-ups are a mainstay of abdominal conditioning.
William Sullivan and colleagues evaluated abdominal
and hip muscle activation by electromyography (EMG)
during traditional bent-knee sit-ups and modied situps. Traditional sit-ups resulted in the greatest activation of the rectus femoris (quad muscle that exes the
hip) and external obliques (side ab muscle), while the
modied sit-up activated the rectus abdominis (six-pack
muscle) best. Muscle activation, however, is only part
of the picture. Isometric core exercises such as planks
and side bridges might be a better way to develop
core strength and stiffness because they build a more
functional core and prevent back pain. (Journal Strength
Conditioning Research, 29: 3472-3479, 2015; Journal
Strength Conditioning Research 29: 1515-1526, 2015)
CROSSFIT
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Every double-scoop serving is packed with
a clinically researched 6g dose of creatine to
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Free testosterone support and enhanced ATP
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Protected by U.S. patent number #6,326,513. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2016
NIGHTTIME
FitRxWarmUP
NUTRITION
CUTTING-EDGE RESEARCH
BY
HIGH-PROTEIN
Burgers Save
DIET PLUS
WEIGHT TRAINING the Buffalo
IMPROVES BODY
COMPOSITION
The U.S. Department of Agriculture recommends a daily protein intake of 0.8 grams per kilogram of bodyweight. Active people might benefit
from as much as 1.5 grams per kilogram. Jose
Antonio from Nova Southeastern University in
Florida, and colleagues, found that high protein
intake (3.4 grams per kilogram of bodyweight per
day) plus a periodized weight-training program for
eight weeks showed greater decreases in bodyweight, percent fat and fat mass than a group consuming 2.3 grams of protein per kilogram of
bodyweight. There were no differences in fat-free
mass (largely composed of muscle). Previous
studies showed overfeeding protein without weight
training did not alter body composition. The
researchers concluded that intensely training athletes would benefit from protein intakes greater
than two grams of protein per kilogram of bodyweight per day. (Journal International Society
Sports Nutrition, 13: 3, 2016)
20
FI TNE S S R x
for M E N
M AY 2 0 1 6
ed the benecial effects of avonoids and polyphenol in food such as chocolate and red wine.
They are somewhat effective in reducing inflammation and free radical damage to cells. They may
have long-term health benefits, but probably have
few meaningful acute effects on exercise performance. (Journal International Society Sports
Nutrition, 12: 47, 2015)
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bold FLAVORS
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FRUIT PUNCH
WHITE RASPBERRY
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FitRxWarmUP
NUTRITION
CUTTING-EDGE RESEARCH
BY
WHICH IS
HEALTHIER:
Farm or
Wild Salmon?
Salmon is a healthy food because it contains omega-3 fatty acids that protect
against heart attack and stroke, promote infant brain development and help ease the
symptoms of rheumatoid arthritis, Crohns disease, psoriasis and postpartum depression. A public health service group called the Environmental Working Group
said that farm-raised salmon llets sampled in three major cities contained
unsafe levels of chemicals called PCBs that make their consumption dangerous particularly in pregnant women. The PCB levels are above those recommended by the United States Environmental Protection Agency (EPA), but within those
set by the U.S. Food and Drug Administration (FDA). Healthy fish choices high in omega-3s include wild salmon, sardines, herring and mackerel. Fish high in mercury,
another dangerous contaminant, include albacore tuna, swordfish, shark, red snapper
and halibut. In late 2015, the FDA approved genetically engineered farmed salmon and
will not require specific source labels. (ConsumerLab.com, January 3, 2016)
WHEY
PROTEIN
Inhibites Muscle
Carnitine
Accumulation
Carnitine is a chemical
compound formed from the amino
acids lysine and methionine. It is
critical for transporting fatty acids
from the cell interior into the
mitochondria. Carnitine helps break
down long-chain fatty acids and
promotes oxygen consumption. The
mitochondria are the powerhouses
of the cells that provide the bodys
energy needs, determine endurance
exercise capacity and greatly
influence life span. Carnitine is
poorly absorbed into muscle cells. It
is insulin-dependent. A study from
the University of Nottingham in the
U.K. found that muscle carnitine
uptake was increased following
consumption of a high-carbohydrate
beverage, but decreased following
ingestion of whey protein. Carnitine
should not be taken at the same
time as whey protein supplements.
(American Journal Clinical Nutrition,
103: 276-282, 2016)
22
FI TNE S S R x
for M E N
BEETROOT
IMPROVES
Blood Vessel Health
Foods high in nitrates, such as beetroot
juice, stimulate the inner lining of blood vessels to secrete nitric oxide, a chemical that
controls blood flow. Beetroot juice has positive
effects on blood pressure, sexual performance
and endurance exercise capacity. Beetroot
juice has cardiovascular benefits in patients
with high cholesterol according to a sixweek study led by Shanti Velmurugan from
the William Harvey Research Institute in
London, U.K. Subjects receiving beetroot
M AY 2 0 1 6
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AMINO ACID
DELIVERY
FitRxWarmUP
HEALTH
CUTTING-EDGE RESEARCH
BY
HIGHER IN PEOPLE
WHO EXERCISE
HIIT PROTECTS
AGAINST HEART ATTACK
High-intensity interval training (HIIT) causes changes
in the heart blood vessels that protect the heart during a
heart attack according to a study on rats by researchers
from Shiraz University in Iran. HIIT increases the ability
of heart blood vessels to secrete nitric oxide, which is a
chemical that regulates blood ow. HIIT improved the ability of the coronary arteries to deliver blood to cardiac muscle during times of stress. Researchers studied the effects
of eight weeks of HIIT training on tissue recovery from an
experimentally induced heart attack. The size of damaged
tissue during the heart attack was 23 percent smaller in
animals that practiced HIIT. Intense exercise training prevents heart attacks and lessens their effects when they
occur. (Iran Journal of Public Health, 44: 1270-1276, 2015)
DEADLY SKIN
CANCER LINKED
TO TANNING BEDS
The 10-year survival rate for untreated
melanoma a deadly form of skin cancer is
zero. The incidence of melanoma has increased
alarmingly, particularly among women younger
than 50. A study led by DeAnnLazovich from
the University of Minnesota found a direct link
between use of tanning beds and melanoma
in women, but not men. Researchers compared
681 patients with melanoma with 654 agedmatched control subjects without the disease.
Tanning bed use increased the risk of melanoma by as much as 900 percent compared to
control subjects. Women who tanned frequently
and began tanning at a young age were at
greatest risk of the disease. The melanoma
epidemic will continue as long as frequent use
of tanning beds remains popular. (JAMA Dermatology, published online January 27, 2016)
24
FI TNE S S R x
for M E N
M AY 2 0 1 6
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HEALTH
CUTTING-EDGE RESEARCH
BY
MASSAGE
IS ONLY
MARGINALLY
EFFECTIVE
26
FI TNE S S R x
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MAY 2016
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FAT LOSS
CUTTING-EDGE RESEARCH
BY
National Weight Control Registry keeps track of people who successfully lost at least 30 pounds
and maintained the loss for one year or longer. A shared characteristic among these people is that they
burn an extra 3,000 calories a week, which means they exercise about one hour daily. Also, successful
weight losers restricted calories moderately. You can beat the odds if you maintain muscle mass as you
lose weight. Scientists from Maastricht University in the Netherlands, led by Roel Vink, found that people
who lost the most fat-free mass during weight loss gained weight the fastest. You can preserve muscle
when dieting by exercising vigorously and consuming a high-protein diet. (Obesity, 24: 321-327, 2016)
GAIN
N MUSCLE
E,
LOSE FAT
T FAST
IS FASTING HEALTHY?
Many people fast for religious reasons, weight loss or metabolic health. Is it good for you? Fasting
regimens include periodic one-day fasts, modified fasts involving caloric restriction and time-restricted fasts involving food restrictions during specific times during the day (religious fasts). A review of
literature led by Ruth Patterson from the Department of Family Medicine & Public Health at the
University of California, San Diego concluded that fasting reduced blood sugar and insulin, which is
linked to chronic type 2 diabetes and heart disease, and caused some weight loss. Fasting is not
physically or mentally harmful. However, fasting causes intense hunger, so it is probably not sustainable. Fasting does not result in greater weight loss than sustained calorie-restricted dieting. We
dont know much about the effects of fasting on sleep, hunger control or physical activity. Fasting
methods that restrict nighttime eating appear to have positive long-term effects on weight control.
Periodic fasting may be a good way to lose weight and promote metabolic health. (Journal Academy
Nutrition and Dietetics, 115: 1203-1212, 2015)
KETOGENIC DIETS
Do Not Impair Muscle Growth
Body fat and proteins break down to produce
energy during fasting or carbohydrate restriction. In
the absence of adequate dietary carbohydrates,
the fatty acids from fat breakdown are incompletely metabolized, which produces ketone bodies and
causes ketosis (accumulation of acetoacetate and
beta-hydroxybutyric acid in the blood). Fats burn in
a flame of carbohydrates. Carbs break down to
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MOBILE BODY
COMPOSITION UNITS
COME TO THE
OFFICE PARKING LOT
Dual-energy x-ray absorptiometry (DXA or DEXA) is the gold
standard for measuring body composition. Until recently, it was
not available to most people because the units are expensive and
mainly restricted to dedicated research labs. Thats changed.
Companies such as FitnessWave and BodySpec offer DXA scans from mobile labs that visit companies such as Google, YouTube, Facebook and Cisco. DXA is widely used to assess the risk and progression of osteoporosis, a progressively worsening condition with aging, but the technique can also
be used to assess the composition of soft tissues. DXA works by aiming X-rays at the body at two different energies. A difference in absorption of the X-ray beam at these two energies calculates the
bone mineral content and soft tissue composition in the scanned region. DXA machines cost in the
tens of thousands of dollars, and are typically found in hospitals and rehabilitation centers, university
research labs, and medical and public health research centers. Entrepreneurs have figured a way to
bring DXA to your office door. (The Wall Street Journal, December 29, 2015)
Growth hormone helps regulate fat metabolism. Many people take human growth hormone injections because they trigger fat loss. Can we alter natural growth hormone release by manipulating the
composition of the diet? A study led by Hiroto Sasaki from Ritsumeikan University in Shiga, Japan
found that three-day diets high in fat and low in carbohydrate, or low in fat and high in carbohydrate,
had similar effects on growth hormone levels in healthy men. At the end of each three-day diet, the
men rode a stationary bike for 30 minutes at 60 percent of maximum effort. Fat use was higher after
exercise when the men had consumed a high-fat, low-carbohydrate diet, but these changes were temporary. Short-term diet modifications have no effect on growth hormone levels in blood. (Growth
Hormone & IGF Research, 25: 304-311, 2015)
HEALTH BENEFITS
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SUPPLEMENTS
BY
CUTTING-EDGE RESEARCH
BETA-ALANINE Increases
ENDURANCE And STRENGTH BEETROOT
JUICE
High-intensity exercise increases chemicals such as
hydrogen ion, inorganic phosphate and adenosine diphosphate that slow biochemical reactions and promote fatigue.
Buffers, such as bicarbonate and carnosine, can help neutralize these chemicals and promote performance. Carnosine,
which is made from alanine, is an important antioxidant that
protects cells from destruction and buffers acids that cause
fatigue. Muscle carnosine levels are highly related to maximum exercise capacity. Supplementing carnosine or ala-
REDUCES MUSCLE
SORENESS
Beetroot juice is a superfood. More
than 50 studies have shown that
beetroot juice enhances blood vessel
health, improves endurance, boosts
oxygen delivery, reduces the work of
the heart during exercise and helps
control blood pressure. A study led
by Tom Clifford from Northumbria
University in the U.K. found that beetroot juice decreased muscle soreness
and promoted recovery in the vertical
jump following high-intensity eccentric exercise (100 drop jumps).
Eccentric exercise, which involves
lengthening muscle contractions, is
linked to muscle soreness and postexercise inflammation. The test subjects drank either an eight-ounce or
four-ounce glass of beetroot juice or
placebo (fake beetroot) immediately
after exercise, and 24 and 48 hours
during recovery. High doses of beet-
LEUCINE Prevents
MUSCLE LOSS During Bed Rest
Too much bed rest will kill you! In 1947, British physician Richard Asher wrote, Teach us to live that we
may dread unnecessary time in bed. Get people up and we may save our patients from an early grave.
Bed rest studies by scientists from NASA showed that three weeks of total bed rest (not allowed to get
out of bed during the experiment) caused a 25 percent decrease in aerobic capacity, a 13 percent decrease
in muscle mass and a 25 to 35 percent decrease in strength and power. Everyone gets sick occasionally,
so how do you maintain precious training gains when you have to stay in bed? A study led by Kirk
English from the University of Texas Medical Branch in Galveston, Texas found that supplementing the
amino acid leucine with every meal (0.06 grams per kilogram of bodyweight) during 14 days of bed rest
prevented some changes in muscle mass, strength, power and body fat, compared to a placebo (fake leucine). Leucine is an amino acid that acts as a chemical signal to turn on protein synthesis in the muscle
cells. Leucine can prevent physical deterioration during short breaks in training or when you are confined
to bed with the flu. (American Journal Clinical Nutrition, 103: 465-473, 2016)
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CAFFEINE HELPS
ANTIOXIDANTS
INTERFERE WITH
TRAINING GAINS
SUPPLEMENTAL
CITRULLINE
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L-ARGININE
SUPPRESSES
FOOD INTAKE
The amino acid L-arginine improves endurance in
athletes and enhances metabolic health. A study on
rats led by Amin Alamshah from Imperial College
London in the U.K. found that L-arginine stimulated
the release of gut hormones (GLP-1 and PYY) that
reduced food intake by suppressing the hunger center in the brain. The body uses arginine to make
nitric oxide (NO), stimulate growth hormone release,
synthesize creatine, promote tissue healing and
make new proteins all of which boost exercise
performance. It is particularly effective for endur-
ance athletes because it boosts nitric oxide production, muscle blood ow and tissue oxygen
delivery. NO is a chemical secreted by the cells lining the blood vessels, and it increases blood flow
and the delivery of nutrients to skeletal muscle.
Arginine supplements might also help regulate
blood pressure, promote sexual performance and
suppress herpes simplex outbreaks. We need more
research to determine if it is an effective anti-obesity
supplement. (Diabetes, Obesity and Metabolism,
published online February 11, 2016)
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SEX
CUTTING-EDGE RESEARCH
BY
RELATIONSHIP
SATISFACTION:
The Internet age has made it possible to hook up almost immediately using
apps such as Tinder, Blendr and PURE. These hookups are less satisfying than
relationships developed offline the old-fashioned way introduced by friends,
meeting at school or casually meeting at the grocery store according to a study
led by Heather Blunt-Vinti from the University of Arkansas. Researchers surveyed
273 teenagers who visited a publicly funded clinic. Teens reported only moderate
relationship and sexual satisfaction (R&S) with people they met online. They
were also more satised with relationships that took longer to develop. The study
showed that getting to know someone the old-fashioned way is more satisfying
than a quick roll in the hay promoted through the Internet. (Journal Adolescent
Health, 58: 11-16, 2015)
THE PENIIS IS TH
HE
WIN
NDOW
W TO TH
HE HEEART
Some Antidepressant
Drugs Suppress Sexual
Function More Than Others
Depression is a serious disorder that destroys the quality of
life and can lead to suicide. Antidepressant drugs (selective serotonin reuptake inhibitors, SSRIs) are lifesavers for many people
suffering from this disorder. Unfortunately, these drugs can cause
sexual problems such as delayed ejaculation, impaired orgasms,
decreased sexual desire
and arousal, decreased
sperm production, slowed
sperm transport, damaged
sperm cell membranes
and damage to the DNA
controlling sperm production. Some SSRIs impair
sexual performance more
than others according to
a study led by Alireza Zahiroddin from Shahid Beheshti University of Medical
Sciences in Iran. Research-
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SEX
CUTTING-EDGE RESEARCH
BY
TESTOSTERONE SUPPLEMENTS
Improve Sexual
Satisfaction in Women
Up to 82 percent of sexually active postmenopausal
women have sexual problems including low sexual
desire, excessive dryness and pain during intercourse.
Many women benet from adding testosterone to
their postmenopausal hormone cocktail according
to a study led by Reuthairat Tungmunsakulchai from
Chulalongkorn University in Thailand. Women received
either testosterone undecanoate (40 milligrams twice
weekly) or a placebo (fake testosterone) with their
supplemental estrogen. Women receiving testosterone
reported a greater sense of well-being, increased
sexual desire, improved lubrication, more orgasms
and improved sexual satisfaction. Testosterone is
a valuable addition to the hormone mix commonly
prescribed to postmenopausal women. (BMC Womens
Health, published online December 2, 2015)
TREATMENT OPTIONS
FOR PRE
EMAT
TURE
E EJA
ACU
ULA
ATIO
ON
Modern women expect staying power and a little sexual savoir-faire. Unfortunately, many men are
two-minute wonders who leave women at and unsatised. Premature ejaculation (PE) is psychologically
traumatic for men and women, and makes men feel sexually inadequate and less masculine. Premature
ejaculation is the most signicant sexual problem in men more prevalent than erectile dysfunction, low
sex drive, delayed or inhibited orgasm, or physical abnormalities of the penis. It affects more than 30 percent
of men, and is most common during the late teens and 20s. A review of literature and meta-analysis led by
Fabio Castiglione from the IRCCS Hospital San Raffaele in Milan, Italy reported that antidepressants that
help maintain serotonin levels in the brain (SSRIs) and erection-promoting drugs such as Viagra (PDE-5
inhibitors) help many men with PE. Dapoxetine seems to be the most effective and safest drug for treatment of
premature ejaculation. Age and experience are the best treatments for premature ejaculation. Researchers
concluded that treatments for premature ejaculation are moderately effective, at best. The best advice for
premature ejaculators is to practice, practice, practice. (European Urology, published online December 31, 2015)
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Prem
matuure Ejaacuulaatioon
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FitRxTRAINING
G
SIMEON
PANDA
ACHIEVING THE
ULTIMATE V-TAPER
Our cover model this month, Simeon Panda, is no stranger
to the tness world. But years before he began competing,
became a popular tness cover model and built up an
impressive fan base, Simeon was just like any teenager who
liked to train.
Born and raised in London, Simeon began some weight
training around the age of 16. I weight trained at home for
about ve or six years and slowly built up equipment in my
room to really make it like a real home gym, he said. I had
everything in there preacher curl bench, at bench, wide-
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grip chin-up bar. And then when I nally stepped into a gym,
I realized there were plenty more machines. I sold all my
equipment and just joined the gym.
Simeon eventually utilized his love of tness to become a
personal trainer before entering the corporate world with a job in
nance. But since he still had his knowledge of tness from his
personal training years, he started putting his content out there,
creating a website and e-books. He then earned his Pro card and
nally left his corporate job to focus on tness once again.
Here, Simeon shares his advice on training, what it takes to
sculpt a V-taper, why he trains seven days a week and more.
BY LISA STEUER
PHOTOGRAPHY BY JASON ELLIS
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GETTING RIPPED
When it comes to shoulder day, Simeon
advises to start with pressing exercise for
shoulders, such as a military or dumbbell
press. And the reason being is you have all
your energy at the beginning of the workout
and thats the most impactful exercise that
youre going to have on that day, and that
works the shoulder all around.
From there, a dumbbell lateral raise will
hit the medial delt, which is one of the most
important moves for getting the width for the
V-taper, said Simeon.
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F tRx
FitR
RxTRAINIIING
NG
JUST LIFT
As someone who started out as a
skinny teenager, Simeon knows what it
takes to build a ripped physique. Its the
TRAINING SPLIT
Simeon trains seven days a week mostly
because he enjoys the training and being in the
gym. His workout sessions can be anything
from an hour and a half to two hours.
Ive been training for legs twice a day for a
few years it was something I really wanted to
bring up, said Simeon. So I believe that if you
want to improve on a body part that you have to
give it more time thats the only way its going
to catch up.
MONDAY: CHEST
TUESDAY: BACK
WEDNESDAY: LEGS
THURSDAY: SHOULDERS
FRIDAY: ARMS
SATURDAY: Miscellaneous day whatever
needs improvement
SUNDAY: LEGS
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same advice I always give and it sounds so basic, but its the
one thing that helped me its consistency, he said. People
talk about genetics, etcetera. But you really dont know what
your genetics hold for you unless you train for a long time and
see how your body changes. I could have trained for the rst
year or two and given up. Lucky for me, I never had an actual
goal physique. I actually loved the training.
Thats the other piece of the advice he always shares
with people enjoy your training instead of being xated
on a goal. It shouldnt be a chore. And before you know it, a
couple of years will have passed and youll have achieved your
physique. You dont have to get motivated to do something
that you enjoy.
BEYOND FITNESS
At the time of this interview, Simeon was planning to move
to the U.S. to focus more on an acting career. In addition, hell
be concentrating on his clothing line SP Aesthetics Sportswear
(sp-aesthetics.com), which was launched in January of last
year. The response has been crazy, he said. At the expos,
the feedback that we always get is about the quality and thats
perfect because thats what were actually going for.
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BY NICK TUMMINELLO
FAT
LOSS
A
METABOLIC
RESISTANCE
TRAINING
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BENCH PRESS: Lying on a bench, use a wide overhand
grip to dismount the barbell from the rack over the upper
chest. Lower the weight to the chest and press upward
until arms are extended, and repeat.
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1. STRENGTH-TRAINING CIRCUITS: A
continuous series of exercises using
multiple pieces of equipment, which
involves sequences of three, four
or five compound exercises using
heavy loads and alternating between
upper- and lower-body exercises.
For example, a Big Four Circuit
would look like this: six to eight reps
of an upper-body pushing exercise
(e.g., bench press), six to eight reps
of a lower-body hip exercise (e.g.,
deadlift), six to eight reps of an
upper-body pulling exercise (e.g.,
one-arm dumbbell row), lower-body
leg exercise (e.g., dumbbell reverse
lunge). Thats one round of the circuit.
Youd perform three to four rounds,
resting two to three minutes between
rounds.
2. STRENGTH-TRAINING COMPLEXES:
A continuous series of exercises using
the same piece of equipment. As
an example, perform the following
exercises back-to-back without resting
between exercises: eight to 10 reps
of dumbbell chest presses plus eight
to 10 reps (on each arm) of one-arm
dumbbell rows, plus eight to 10 reps
of dumbbell squat jumps (holding the
dumbbells by your sides), then finish
by performing 10-12 reps of overhead
shoulder presses. Thats one set of
the complex. Youd perform two to
four sets, resting two to three minutes
between sets.
3. STRENGTH-TRAINING
COMBINATIONS:
Multiple strength-training
movements blended together to make
one exercise, using the same piece
of equipment. An example is to grab
a barbell (with the appropriate load
for your strength level) and perform a
bent-over row plus deadlift plus hang
clean plus overhead push press. That
would be one rep of the combination
exercise. Of course, youd repeat this
sequence for six to eight reps per set.
Youd do three to four sets, resting two
to three minutes between sets.
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BARBELL DEADLIFT: Bending at the knees and hips, grab a loaded barbell with
an overhand grip, a littler wider than shoulder-width apart. Stand up without
allowing your lower back to round, and thrust your hips forward as you squeeze
your glutes. Pause for a moment before lowering the bar back to the oor,
keeping it as close to your body as you can.
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A WORD ON CARDIO AND
NUTRITION FOR FAT LOSS
In the past, you may have heard
about research, such as the 2012 study
published in the Journal of Applied
Physiology, which looked at the effects
of aerobic and/or resistance training on
body mass and fat mass in overweight
or obese adults, and concluded that
a program of combined Aerobic
Training and Resistance Training did
not result in significantly more fat mass
or body mass reductions over Aerobic
Training alone.6 Although it seems
these results contradict the research
discussed here, its far more likely that
those who did cardio lost more fat than
those who did strength training simply
because cardio burns more calories per
minute than traditional strength-training
methods. And, its well established in the
research that fat loss comes from being
in a caloric deficit (i.e., burning more
calories than you consume).7
Its important to note this isnt to
discount that some calories are more
nutrient dense than others; weve all
heard the term empty calories before,
but one can still gain fat from eating
healthy nutrient dense foods if they eat
too many calories.
Now, there are two ways to create a
caloric deficit. You can either eat fewer
calories or you can eat the same amount
of calories and increase your activity
level to burn more calories. With this in
mind, instead of spending the extra time
doing more cardio to burn (lets say) 300
calories, you can simply cut 300 calories
out of your diet each day and end up
with the same result without having to
bother with all the boredom and time
consumption involved with the additional
cardio. This is why cardio training
isnt emphasized in my book, Strength
Training for Fat Loss, as in most cases, you
essentially eliminate the need for it (from
a fat loss perspective) when you simply
eat fewer calories to create a deficit.
Its important to note that this
information is not intended to convince
you to quit running or cycling, especially
if you enjoy these activities. Its simply
to inform you that these activities have
not lived up to their hype as being the
necessary part of the fat loss process.
DUMBBELL CHEST
PRESS: Lie down
on a at bench
with a dumbbell in
each hand. Raise
the dumbbells
up above you as
pictured before
slowly lowering and
repeating.
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References:
1. Clark JE. Diet, exercise or
diet with exercise: comparing the
effectiveness of treatment options for
weight-loss and changes in fitness
for adults (18-65 years old) who are
overfat, or obese; systematic review
and meta-analysis. J Diabetes Metab
Disord. 2015 Apr 17;14:31.
2. Chantal A. Vella, PhD, Len
Kravitz, PhD. Exercise After-Burn:
A Research Update. IDEA Fitness
Journal. November 2004.
3. George Abboud, et. al., Effects
of Load-Volume on EPOC After
Acute Bouts of Resistance Training in
Resistance-Trained Men, Journal of
Strength and Conditioning Research,
27(7), 2013.
4. Elliot, DL, Goldberg, L, and
Kuehl, KS. Effect of resistance training
on excess post-exercise oxygen
consumption. J Appl Sport Sci Res 6:
77-81, 1992.
5. Bryner RW, et al. Effects of
resistance vs. aerobic training
combined with an 800 calorie liquid
diet on lean body mass and resting
metabolic rate. J Am Coll Nutr. 1999
Apr;18(2):115-21.
6. Willis et al., Effects of aerobic
and/or resistance training on body
mass and fat mass in overweight or
obese adults. J App Phys., vol. 113 no.
12: 1831-1837; 2012
7. Frank M. Sacks, M.D., George
A. Bray, M.D., et al. Comparison of
Weight-Loss Diets with Different
Compositions of Fat, Protein, and
Carbohydrates. N Engl J Med 2009;
360:859-873February 26, 2009
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CUTTING-EDGE RESEARCH
Here at FitnessRx for Men, we are always bringing you the best cutting-edge
research in training and fat loss. In this special feature, weve compiled 25
of the best facts on fat loss, and they are all based on scientific studies to
really help you reach your goals. Get ready to take your physique to a new
level with these proven techniques and methods.
1. HIIT AND TRADITIONAL AEROBICS PRODUCE
SIMILAR RESULTS
High-intensity interval training (HIIT)
involves repetitions of intense exercise
lasting 10 to about 180 seconds, followed by
rest or reduced exercise intensity. Scores
of studies have shown that HIIT increases
fitness faster than traditional, moderateintensity exercise. Its effects on weight loss
are less certain, particularly in obese and
overweight people. Norwegian researchers
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2. FIVE REASONS YOU GAIN WEIGHT
Weight and fat are national
obsessions because more than two-thirds
of Americans are overweight or obese.
Most people have misperceptions about
weight gain. Common beliefs include
low metabolism, high digestion of food,
damaged metabolism due to chronic
dieting, eating one or two large meals
per day instead of many small meals,
and consuming too many carbs. All of
these are urban legends and are not true.
Claude Bouchard from the Pennington
Biomedical Research Center in Louisiana
has identified five factors linked to
weight gain: 1) low muscle mass, which
reduces metabolic rate; 2) low fitness,
which decreases the capacity to expend
calories through physical activity; 3)
low testosterone, which is linked to the
capacity to build muscle; 4) insensitivity
to the hormone leptin, which helps
control appetite and metabolic rate and
5) inability to directly burn dietary fat as
fuel, which results in greater fat storage.
No single factor is responsible for weight
gain. The complexity of body fat control
helps explain why it is so difficult to lose
weight and keep it off. (New Scientist,
November 15, 2014)
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either fasted or after breakfast. When
fasted, blood sugar was lower and free
fatty acids, growth hormone and cortisol
were higher than when the subjects ate
breakfast. Consistently exercising while
fasted in the morning should result in
greater fat burning and fat loss than
exercising after breakfast. (Journal of
Physical Therapy Science, 27:1929-1932,
2015)
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Chain
INCREASE MAXIMAL STRENGTH WITH VARIABLE
RESISTANCE TRAINING
The use of variable resistance while weight training normally includes the use of elastic bands or chains.
Attachment of elastic bands, or chains, to the barbell alters the resistance of the movement through the entire
range of motion, while standard free weights provide a constant resistance throughout the entire lift. The primary
advantage of variable resistance comes from the unique capacity of this training method to alter the resistance on the
bar throughout the entire range of motion, effectively lowering the resistance during the lifters weakest range of the
lift (sticking point) while increasing resistance within the stronger segments of the lift, where the lifter is naturally
stronger. For instance, typically, the initial phase and lockout phase are stages of the bench press with a greater
inclination for muscular force production than the middle portion of the lift, which is typically where the sticking
point occurs. The impact of variable resistance techniques that successfully match resistance on the bar to maximal
strength output of the lifter throughout the entire movement produces a greater overall load on the lifter, resulting in
greater muscular activity and function, which ultimately promotes greater strength gains.1,2 Furthermore, reducing
the impact of the sticking point tends to increase the velocity of the bar throughout the entire range of motion, which
activates the more powerful fast-twitch muscle fibers, further enhancing strength development.
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VARIABLE RESISTANCE FROM ELASTIC BANDS
ACTIVATES MORE MUSCLE
Elastic bands provide greater resistance through the entire movement
as the band is stretched throughout the movement, causing increased
tension within the band that generates greater resistance. This form
of variable resistance from elastic bands provides benefits in certain
weightlifting movements such as the bench press. Since greater muscular
force occurs in the initial phase of the bench press, greater momentum
is generated throughout the rest of the movement when using free
weights, because free weights provide a constant resistance. Once the
weight has built up momentum in the initial phase, less muscle activity
is required to continue moving the weight throughout the rest of the
movement, thus diminishing the training effect. However, the increase
in resistance generated from elastic bands negates the production of
momentum, disallowing the momentum-driven propulsion of the bar
through the rest of the movement, creating a demand for greater muscle
activity that ultimately stimulates greater size and strength. This effect
was clearly demonstrated in a study by Jalal et al.3, which showed a 15
percent increase in muscle activity during elastic resistance training when
compared to free-weight training. Moreover, the comparison between
elastic training and free-weight training in this study also showed a
considerably higher level of muscle activation in the later phases of the
movement, supporting the concept that the increased resistance from
elastic bands as they are stretched required the continual development of
muscular force throughout the entire concentric portion of the movement.
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Cool
FitRx
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70
74
80
82
86
88
92
94
CARDIO BURN
FAT ATTACK
SUPPLEMENT EDGE
SUPPLEMENT
REVIEW
ULTIMATE IN NUTRITION
SEE PG.76
MEN'S HEALTH
MR. INTENSITY
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*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
+ L-Citrulline
** Patent pending
FitRxCoolDOWN
CARDIO BURN
BY
NICK TUMMINELLO
GET OUTSIDE!
CARDIO AND
BODYWEIGHT CIRCUIT
TO BURN FAT FAST
The outdoor workout provided
in this article, which requires no
additional training equipment to
perform except a grass field and
a nice day, involves supramaximal
interval training and a metabolic
bodyweight training circuit.
This workout is not only designed
to help you maximize the metabolic
cost (so you can burn more
calories both during and after the
workout), but also to challenge you
on multiple levels while allowing
you to get outside and use the best
piece of exercise equipment ever
developed the human body.
PERFORMING THE
SUPRAMAXIMAL INTERVAL
TRAINING PORTION OF THE
WORKOUT
Research has demonstrated that
high-intensity interval training
(HIIT) improves work capacity (i.e.,
conditioning), glucose metabolism
and fat burning.1,2,3 And, the most
effective form of HIIT at improving
fitness and performance may be
supramaximal interval training
(SMIT),4 which is why this workout
includes three SMIT options to
choose from.
To perform this workout, choose
one of the three following SMIT
exercise for the parameters
described. Youll then perform the
metabolic bodyweight circuit in the
following section.
COACHING TIPS
You can start your gasser runs
62
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64
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CARDIO BURN
REFERENCES
1. Perry, Christopher G.R.; Heigenhauser, et al.
(December 2008). High-intensity aerobic interval
training increases fat and carbohydrate metabolic
capacities in human skeletal muscle. Applied
Physiology, Nutrition, and Metabolism 33 (6):
11121123.
2. Laursen, P.B.; Jenkins D.G. (2002). The
Scientic Basis for High-Intensity Interval Training:
Optimising Training Programmes and Maximising
Performance in Highly Trained Endurance Athletes.
Sports Medicine 32 (1): 5373.
3. Talanian, Jason L.; Stuart D. R. Galloway, et al.
(2007). Two weeks of high-intensity aerobic interval
training increases the capacity for fat oxidation
during exercise in women. Journal of Applied
Physiology 102 (4): 14391447.
4. Endurance and sprint benets of highintensity and supra-maximal interval training.
Cicioni-Kolsky D, Lorenzen C, Williams MD, Kemp
JG. Eur J Sport Sci. 2013 May;13(3):304-11.
5. Zalesin KC, Franklin BA, Lillystone MA, et
al. Differential loss of fat and lean mass in the
morbidly obese after bariatric surgery. Metab
Syndr Relat Disord. 2010;8(1):1520. doi:10.1089/
met.2009.0012.
6. Santarpia L, Contaldo F, Pasanisi F.
Body compo- sition changes after weight-loss
interventions for overweight and obesity. Clin Nutr.
2013;32(2):157 161. doi:10.1016/j.clnu.2012.08.016.
www.fitnessrxformen.com
FitRxCoolDOWN
FAT ATTACK
TOP
10
THERMOGENIC AND
BROWN FAT ACTIVATORS
The nutritional supplement world has seen its fair share of fat-burning products
claiming to be able to reduce body fat by simply increasing the rate at which fat is
oxidized, or burned, within the body. While this approach to a leaner body seems
pretty logical, it has one major drawback as increasing the level of fatty acid oxidation simply results in the production of more of the energy-rich molecule ATP which,
at first glance, may not seem problematic. However, higher levels of ATP do not reduce
body fat. In fact, what it will do is trigger homeostatic mechanisms within the body that
will simply convert this ATP surplus back into body fat within a rather short period of
time. So, the fundamental problem with merely converting body fat into ATP is that this
process does not increase the amount of energy expenditure which is the only valid
way to reduce body fat.
Recent attempts to advance fat loss by explicitly boosting energy expenditure have
included the use of several naturally occurring compounds that target brown adipose
tissue, or brown fat. This type of fat, despite being fat itself, has the unique capacity to
reduce the other type of fat, white adipose tissue, which is usually referred to as body
fat. Brown fat minimizes body fat by activating a process known as thermogenesis that
increases energy expenditure which, once again, is essential to minimize body fat.
Brown fat is able to increase energy
expenditure because it contains a different type of fat cell that uncouples fat
burning with ATP production, converting
the energy from fatty acid oxidation into
heat instead. Most cells within the body
can perform thermogenesis to varying
degrees. However, brown fat performs
thermogenesis most effectively as each
brown fat cell has more fat-incinerating
mitochondria that possess a higher concentration of the UCP-1 protein that is
directly responsible for the thermogenic
function of uncoupling fat oxidation with
ATP production. As a result, brown fat has
a greater capacity than any other cell in
the body to thermogenically burn more
fat and uncouple this process to energy
production, ultimately increasing energy
expenditure and fat loss.
Thermogenesis in brown fat is typically
triggered by exposure to cold temperatures, as thermogenically derived heat
can be used to warm up the body. Cold
temperatures stimulate the TRPV receptor within the brain, which triggers the
sympathetic nervous system, resulting in
the release of noradrenaline. The subsequent interaction between adrenaline and
66
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RAISES YOUR
1.CAFFEINE
THERMOGENIC BUZZ
Caffeine is best known as the active ingredient in coffee that stimulates the central nervous system,
impeding drowsiness and restoring
alertness. Caffeine is also a potent
thermogenic compound. In fact, a
single dose of 100 milligrams of
caffeine can increase thermogenically driven energy expenditure
by approximately 100 calories per
day2, demonstrating that regularly
ingested doses of caffeine can have
a significant influence on energy
balance and fat loss.
P-SYNEPHRINE (FROM
2.
CITRUS AURANTIUM)
SAFELY BOOSTS
THERMOGENIC FAT LOSS
P-Synephrine is an alkaloid
found in bitter orange and other
citrus fruits including oranges
www.fitnessrxformen.com
3.
DOPAMINE ACTIVATORS:
TYROSINE AND L-DOPA
(FROM MUCUNA PRURIENS)
DRIVE THERMOGENESIS
essrxformen.com
URSOLIC ACID
4.
INCREASES BAT
LEVELS FOR ENHANCED
THERMOGENESIS
www.fitnessrxformen.com
BROWN FA
AT HAS
SA
GREATER
RC
CAPACITY
C Y
THAN ANY
YO
OTHER
R
CELL IN THE
T
BODY
O Y
TO THERMOG
MOGENICALLY BU
URN MORE
O
FAT AND U
UNCOUPLE
COU
THIS PROC
CESS
SS TO
O
ENERGY P
PRODUCO UC
TION, ULT
TIMATELY
Y
INCREASIING
G ENERGY EXPEN
NDITURE
U
AND FAT LOSS
LOSS.
BILE ACIIDS ACTIVATE
5.
OGENESIS
THERMOG
S S BY
NG THYROID
STIMULATING
O
HORMONE ACTIVITY
AC
Y
KAEM
MPFEROL AND
6,7.
UROPEIN
OLEU
O
OLS
POLYPHENO
S THAT
IMPROVE TH
O
HYROID
FUNCTION AND
A
FAT
BURNING
A wide varie
ety of p
polyphep
nolic compounds also enhance
at loss. One
thermogenic fa
of the more pottent being
g
oleuropein, a polyphenolic
p yp
virgin
found in extra-v
g olive
enhance noroil, which can e
retion
adrenaline secre
o and
1 in brown
increase UCP-1
o n
fat, triggering thert
Another
o e
mogenesis.12 A
with repolyphenolic w
mogenic
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properties isola
d
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c
MAY 2016
FITN ESS R x
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67
FitRxCoolDOWN
FAT ATTACK
Capsaicin is the spice found in chili peppers that contributes to the hot and spicy flavor of the chili pepper. Capsaicin
directly binds and activates the TRPV1 receptor within the
oral cavity which releases noradrenaline, boosting thermogenesis in brown fat. Several studies have shown that a
single ingestion of capsaicin can activate brown fat thermogenesis14,15, while longer term ingestion of roughly six weeks
increased thermogenesis in brown fat, resulting in reduced
body fat.16 Interestingly, this six-week study also showed
thermogenic activity in brown fat contributed significantly
to fat loss in individuals who had an extremely low amount
of brown fat before the study began, which strongly suggests that long-term intake of capsaicin can also increase the
amount of brown fat in the body.
Three more spices piperine, the spicy compound from
black pepper; cinnamaldehyde, the pungent ingredient in
cinnamon; and gingerol, the active constituent in ginger
also strongly induce thermogenic fat loss. Like capsaicin,
piperine and gingerol activate the TRPV1 receptor while
cinnamaldehyde activates the TRPA1 receptor, a member
within the TRPV1 family of receptors. Activation of this family of receptors triggers thermogenic energy expenditure in
a similar fashion to capsaicinoids17,18, which ultimately depletes body fat in a similarly powerful way. For best results,
take quick-release supplements of capsaicin. Coated or
delayed-release capsaicin may not be as effective because
they bypass TRPV1 receptors in the stomach and upper gastrointestinal tract.
10.MELATONIN
REFERENCES
1. Yoneshiro T, Aita S, et al. Brown adipose tissue,
whole-body energy expenditure, and thermogenesis in
healthy adult men. Obesity (Silver Spring) 2011;19, 13-16.
2. Dulloo AG, Geissler CA, et al. Normal caffeine consumption: inuence on thermogenesis and daily energy
expenditure in lean and postobese human volunteers. Am J
Clin Nutr 1989;49, 44-50.
3. Nelson BC, Putzbach K, et al. Mass spectrometric
determination of the predominant adrenergic protoalkaloids
in bitter orange (Citrus aurantium). J Agric Food Chem
2007;55, 9769-9775.
4. Shannon JR, Gottesdiener K, et al. Acute effect of
ephedrine on 24-h energy balance. Clin Sci (Lond) 1999;96,
483-491.
5. Stohs SJ, Preuss HG, et al. Effects of p-synephrine
alone and in combination with selected bioavonoids on
resting metabolism, blood pressure, heart rate and selfreported mood changes. Int J Med Sci 2015;8, 295-301.
6. Hull KM and Maher TJ. Effects of L-tyrosine on
mixed-acting sympathomimetic-induced pressor actions.
Pharmacol Biochem Behav 1992;43, 1047-1052.
7. Tharakan B, Dhanasekaran M, et al. Anti-Parkinson
botanical Mucuna pruriens prevents levodopa induced
plasmid and genomic DNA damage. Phytother Res 2007;21,
1124-1126.
8. Katzenschlager R, Evans A, et al. Mucuna pruriens
in Parkinsons disease: a double blind clinical and pharmacological study. J Neurol Neurosurg Psychiatry 2004;75,
68
FI TNE S S R x
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1672-1677.
9. Ruttimann Y, Schutz Y, et al. Thermogenic and metabolic effects of dopamine in healthy men. Crit Care Med
1991;19, 1030-1036.
10. Kunkel SD, Elmore CJ, et al. Ursolic acid increases
skeletal muscle and brown fat and decreases diet-induced
obesity, glucose intolerance and fatty liver disease. PLoS
One 2012;7, e39332.
11. Watanabe M, Houten SM, et al. Bile acids induce
energy expenditure by promoting intracellular thyroid
hormone activation. Nature 2006;439, 484-489.
12. Oi-Kano Y, Kawada T, et al. Oleuropein, a phenolic
compound in extra virgin olive oil, increases uncoupling
protein 1 content in brown adipose tissue and enhances
noradrenaline and adrenaline secretions in rats. J Nutr Sci
Vitaminol (Tokyo) 2008;54, 363-370.
13. da-Silva WS, Harney JW, et al. The small polyphenolic molecule kaempferol increases cellular energy
expenditure and thyroid hormone activation. Diabetes
2007;56, 767-776.
14. Yoneshiro T, Aita S, et al. Nonpungent capsaicin
analogs (capsinoids) increase energy expenditure through
the activation of brown adipose tissue in humans. Am J Clin
Nutr 2012;95, 845-850.
15. Saito M and Yoneshiro T. Capsinoids and related
food ingredients activating brown fat thermogenesis and
reducing body fat in humans. Curr Opin Lipidol 2013;24,
71-77.
www.fitnessrxformen.com
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FitRxCoolDOWN
SELECTIVELY
THE LOWER ABS?
TARGET
CAN YOU
No area of the body gets more attention than the abs. Having a pronounced
six-pack is widely considered the
ultimate sign of peak physical condition; it is the centerpiece of your body.
But as every gym rat knows, achieving an etched six-pack isnt easy. And
without question, the lower abdominal
region tends to be the most problematic aspect from a muscle development
standpoint.
While the upper abs generally respond rather readily to intense training,
the lower portion always seems to lag
behind. This is in part due to the structure of the abdominal musculature. The
rectus abdominis is a tapered muscle;
it is wide at the top and narrow at the
bottom. Consequently, because there is
much less muscle to work with, developing the lower abdominal region is a
difficult proposition.
The question is, can you selectively
train the lower abs to bring about greater development in this area?
To help answer this question, a little
anatomy is in order. Contrary to what
many believe, the rectus abdominis
isnt a group of independent muscles.
Rather, it is one long muscular sheath
that runs from just below your chest
bone (i.e., sternum) all the way down
into your pelvis (i.e., crest of the pubis). However, the rectus abdominis is
partitioned by tendinous intersections,
which are fibrous bands of connective
tissue that compartmentalize the abs
into segments and visually produce the
six-pack appearance. Moreover, the
upper and lower aspects of the muscle
are segmentally innervated by ventral
rami of the lower six or seven thoracic
nerves4, thereby providing a mechanism for selective activation. So from an
anatomical standpoint, there is at least
a logical basis for targeting different
aspects of the rectus abdominis.
So the next question is, does logic
translate into practice?
Research investigating muscle activation via electromyography (EMG)
70
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So what gives?
It appears the answer might be related
to proper exercise performance.
In one of the more novel study designs
on the topic, Sarti et al.9 separated participants into two groups a high physical
activity group that trained seriously for
at least one and a half hours, three days a
week for three years, and a low physical
activity group that did not meet this criterion. Each of these two groups performed
a crunch (intended to target the upper
abs) and a reverse crunch (intended to
target the lower abs). EMG readings were
obtained to determine muscle activity in
the upper and lower abdominal region.
Exercise performance was monitored
by fitness professionals, and the groups
were then further subdivided into correct and incorrect performers based
on the participants ability to perform the
exercises properly (in this case, correct
performance of the reverse crunch was
dependent on the participant being able
to initiate a posterior pelvic tilt). The interesting finding of this study was that only
the physically active participants deemed
correct performers were able to target
their lower abs!
A recent study of Middle Eastern belly
dancers lends further support for the ability to preferentially recruit the upper and
lower rectus when the person is skilled at
performance.7 EMG analysis of the rectus
abdominis showed significant differences
in activation levels between the upper and
lower abs throughout dance movements.
The results provide compelling evidence
that provided you have muscular control
over your abdominal region, the rectus
abdominis does function as semi-independent units that can be selectively targeted
depending on the choice of exercise.
Given that you can in fact target the lower abs, the next logical question is whether
the increased activation actually translates
into greater muscle development. While
the jury is still somewhat out on the topic,
research does seem to indicate that greater activation is indeed associated with
increases in hypertrophy.11,12 The extent
to which the greater activation increases
muscle hypertrophy is not clear, but when
it comes to a hard-to-develop area such as
the lower abs, every little bit counts.
It is important to point out that you cant
isolate any of the bodys major muscles,
and the abs are no exception. Regardless
of which abdominal exercises you perform,
youre always working both the upper and
lower areas of the rectus abdominis (and
even your obliques, too). Take-home message: When it comes to resistance training,
you can only emphasize, not isolate!
72
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REFERENCES
1. Clark KM, Holt LE and Sinyard J. Electromyographic
comparison of the upper and lower rectus abdominis during
abdominal exercises. J Strength Cond Res 2003;17: 475-483.
2. Duncan M. Muscle activity of the upper and lower rectus
abdominis during exercises performed on and off a Swiss ball. J
Bodyw Mov Ther 2009;13: 364-367.
3. Escamilla RF, Babb E, et al. Electromyographic analysis of
traditional and nontraditional abdominal exercises: implications
for rehabilitation and training. Phys Ther 2006;86: 656-671.
4. Gray H. Grays Anatomy: The Anatomical Basis of
Medicine and Surgery. London; Pearson Professional Ltd, 1995.
5. Katch FI, Clarkson PM, et al. Effects of sit-up exercise
training on adipose cell size and adiposity. Research Quarterly
for Exercise and Sport 1984;55: 242-247.
6. Lehman GJ and McGill SM. Quantication of the
differences in electromyographic activity magnitude between
the upper and lower portions of the rectus abdominis muscle
during selected trunk exercises. Phys Ther 2001;81: 1096-1101.
7. Moreside JM, Vera-Garcia FJ and McGill SM.
Neuromuscular independence of abdominal wall muscles as
demonstrated by middle-eastern style dancers. J Electromyogr
Kinesiol 2008;18: 527-537.
8. Ramirez-Campillo R, Andrade DC, et al. Regional fat
changes induced by localized muscle endurance resistance
training. J. Strength Cond Res 2013;27: 2219-2224.
9. Sarti MA, Monfort M, et al. Muscle activity in upper and
lower rectus abdominus during abdominal exercises. Arch Phys
Med Rehabil 1996;77: 1293-1297.
10. Schoenfeld BJ, Contreras B, et al. An electromyographic
comparison of a modied version of the plank with a long lever
and posterior tilt versus the traditional plank exercise. Sports
Biomech 2014;13: 296-306.
11. Wakahara T, Miyamoto N, et al. Association between
regional differences in muscle activation in one session of
resistance exercise and in muscle hypertrophy after resistance
training. Eur J Appl Physiol 2012;112: 1569-1576.
12. Wakahara T, Fukutani A, et al. Nonuniform muscle
hypertrophy: its relation to muscle activation in training session.
Med Sci Sports Exerc 2013;45: 2158-2165.
13. Willett GM, Hyde JE, et al. Relative activity of abdominal
muscles during commonly prescribed strengthening exercises. J
Strength Cond Res 2001;15: 480-485.
www.fitnessrxformen.com
FitRxCoolDOWN
ARM STRUCTURE
The biceps brachii has two heads.2
The upper attachment of the long
head of the biceps brachii muscle is
just above the shoulder joint on the
glenoid tubercle. Front dumbbell curls
place the arm forward, but this is not
an anatomical position that stretches
the long head, and therefore the short
head receives a more direct activation by this exercise. The short head
of the biceps is positioned along the
inside (medial side) of the arm.2 It
connects to the anterior (front) part of
the scapula bone or shoulder blade
just below the shoulder joint. The short
head extends along the medial (inner)
part of the humerus bone of the arm
and it comes together with the muscle
fibers of the long head of the biceps
brachii muscle to anchor to the strong
bicipital tendon. The bicipital tendon
crosses the front part of the elbow joint
and it attaches to the radius bone of
the forearm near the elbow joint. Contraction of the biceps muscle can pivot
the radius bone at the elbow joint and
this supinates the hand2 (by turning
the palm of the hand toward the ceiling). The short head of the biceps
74
FI TNE S S R x
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EXERCISE:
DUMBBELL FRONT CURLS
1.
2.
3.
4.
Take a medium weight dumbbell in each hand. Start standing with your hands in a
semi-pronated position (thumbs forward) with the dumbbells beside each hip. You can
stand in front of a mirror if you want to make sure your form does not slip.
Flex the elbow joint of one arm so the weight moves upward over the mid-region of
your chest toward your face or nose. This hand position will reduce the stretch on the
biceps brachii and maximize the effort needed by the brachialis muscle.
To really turn up the heat, isometrically squeeze the upper arm at the top of the
movement. This voluntary isometric contraction will ensure that all of the bers in the
biceps and the brachialis are activated in each repetition.
Slowly lower the dumbbell toward your starting position as you straighten out the
elbow. This should take three to four seconds to lower the weight.4 It is important to
make this a slow descent and control the lowering of the weight. A fast descent will at best
reduce the effectiveness of the exercise, but at worse will result in injury to the brachialis
muscle, elbow joint and bicipital tendon, particularly as the elbow joints are straightened.
Switch to the other arm and repeat the same sequence. Alternate arms until your set
is done.
5.
www.fitnessrxformen.com
REFERENCES
1. Moore, K.L. and A.F. Dalley. Clinically Orientated Anatomy.
4th Edition. Lippincott Williams & Wilkins, P.J. Kelly, Editor. Baltimore,
Philadelphia. pp. 720-723, 1999.
2. Bankoff AD, Gushi MS, Boer NP: Electromyographic study of
the exor muscles of the elbow articulation in weightlifting trained
subjects. Electromyogr Clin Neurophysiol 2007;47:49-54.
3. Akagi R, Iwanuma S, Hashizume S et al: In vivo
measurements of moment arm lengths of three elbow exors
at rest and during isometric contractions. J Appl Biomech
2012;28:63-69.
4. Akagi R, Iwanuma S, Hashizume S et al: Association
between contraction-induced increases in elbow exor muscle
thickness and distal biceps brachii tendon moment arm depends
on the muscle thickness measurement site. J Appl Biomech
2014;30:134-139.
www.fitnessrxformen.com
M AY 2 0 1 6
FITN ESS R x
for MEN
75
FitRxCoolDOWN
HEAVY WEIGHT
VERSUS LIGHTER
LOADS TO FAILURE
76
FI TNE S S R x
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STANDARD TRAINING
INTENSITY FOR SIZE OR
STRENGTH
The typical training approach
for maximal squat strength utilizes
approximately 80 to 90 percent of your
one-repetition maximum (1RM) within
the repetition range of two to five, while
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greater strength gains. On the other
hand, higher-volume training more
specifically amplifies muscle growth,
in large part by increasing muscle
time under tension, which increases
metabolic stress encouraging muscle
hypertrophy.
Several studies highlight the
aforementioned differences in
training outcomes, pointing out that
training prescriptions for hypertrophy
differ considerably from those that
preferentially boost strength.1 In fact, as
a proof of principle, most powerlifters
whose primary goal is to get stronger
characteristically perform highintensity training using 85 percent to
95 percent of their 1RM for three to five
repetitions, while most bodybuilders
utilize lighter weights in the 75 percent
to 85 percent range of their 1RM, usually
for eight to 12 repetitions.
GREATER MUSCLE
CONTRACTION EQUALS
GREATER STRENGTH
A key element required for
improved strength arises from an
enhanced capacity to swiftly activate
muscular contraction. It has been
well documented that lifting heavier
loads increases the ability to recruit,
or activate, muscular contraction,
demonstrating one of the pivotal
mechanisms triggered by heavier
loads that more effectively promotes
strength gains.2,3 On the contrary, other
studies have also shown increased
levels of muscle activity can be caused
while using lighter weights and more
repetitions.4,5
The rise in muscle activity triggered
while using lighter weights with more
repetitions has been attributed to the
sequential activation of additional
muscle tissue that occurs in order to
sustain muscular contraction throughout
the entire lift as muscular fatigue
accumulates. As a result, the larger
amount of muscle activity brought on
by the use of lighter loads and higher
repetitions could potentially lead to
comparable gains in strength that
are seen when using heavier weight.
However, the relative increase in
muscle activity when performing more
repetitions with lighter resistance is still
unclear, when compared to the use of
heavier resistance. Thus, the ability of
this training approach to boost strength
has remained undefined.
Since muscular fatigue brought on
by higher-repetition training induces
the activation of additional muscle
78
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M AY 2 0 1 6
HIGH-INTENSITY
TRAINING PREVAILS
Researchers wanted to investigate
whether higher-repetition training with
lighter weights alone could induce
similar, or greater muscular activity, than
heavy resistance training can. To this
end, a study by Looney et al.6 looked at
the muscle activity of two major muscles
within the upper leg, the vastus lateralis
and the vastus medialis, while 10 young
men with extensive training experience
performed the squat to their maximum
amount of repetitions, with an increasing
load level of 50, 70 or 90 percent of
their respective 1RM. The results
demonstrated that muscle activity in
both muscle groups was significantly
greater when performing 90 percent of
their 1RM to muscular failure, compared
to when they performed the squat at
50 and 70 percent of their 1RM, also to
muscular failure. Training at 70 percent
of their 1RM resulted in significantly
greater recruitment than training at 50
percent of their 1RM.
To further investigate whether
higher-repetition training with lighter
weights combined with drop sets could
induce muscular activity comparable to
heavy resistance training alone, Looney
et al. looked at the muscle activity of the
same upper leg muscles, while subjects
performed the maximum amount of
repetitions in the squat with a light
load (50 percent of their 1RM) right
after performing the squat with 70 and
90 percent of their 1RM to failure. This
was done with no rest between any of
the sets, to maximize muscular fatigue
and hopefully induce greater muscular
activity. The data showed that using
the drop set method to pre-fatigue the
muscle did not increase muscle activity
above the levels seen when simply
performing a set to failure using the
same 50 percent of the 1RM.
REFERENCES
zv
1. Masuda K, Choi JY, et al. Maintenance of
myoglobin concentration in human skeletal muscle after
heavy resistance training. Eur J Appl Physiol Occup
Physiol 1999;79, 347-352.
2. Duchateau J and Hainaut K. Training effects of
sub-maximal electrostimulation in a human muscle. Med
Sci Sports Exerc 1988;20, 99-104.
3. Pucci AR, Griffin L and Cafarelli E. Maximal motor
unit ring rates during isometric resistance training in
men. Exp Physiol 2006;91, 171-178.
4. Hassani A, Patikas D, et al. Agonist and
antagonist muscle activation during maximal and
submaximal isokinetic fatigue tests of the knee
extensors. J Electromyogr Kinesiol 2006;16, 661-668.
5. Pincivero DM, Aldworth C, et al. Quadricepshamstring EMG activity during functional, closed kinetic
chain exercise to fatigue. Eur J Appl Physiol 2000;81,
504-509.
6. Looney DP, Kraemer WJ, et al. Electromyographical
and Perceptual Responses to Different Resistance
Intensities in a Squat Protocol: Does Performing Sets
to Failure With Light Loads Recruit More Motor Units? J
Strength Cond Res 2015. [Epub, ahead of print]
www.fitnessrxformen.com
THE
NEW BENCHMARK
FOR NEUROSENSORY
EXPERIENCE
MUSCLETECH.COM
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FitRxCoolDOWN
SUPPLEMENT EDGE
BY
HARNESS
THE MUSCLE-BUILDING POWER
OF LEUCINE
THE LEUCINCE
FACTOR DIET:
LEUCINE IS
AN ESSENTIAL
BRANCHEDCHAIN AMINO
ACID (BCAA)
THAT HAS
VERY SPECIAL
PROPERTIES
COMPARED
TO THE OTHER
BCAAS.
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www.fitnessrxformen.com
www.fitnessrxformen.com
digress. Branched-chain amino acid supplements were very popular in the 1980s as
scientists said since your muscle protein
has more BCAAs than other proteins, we
must eat more BCAAs to build protein. They
werent completely off, but they didnt know
the importance of leucine and the other essential amino acids.
It doesnt make sense to take BCAAs
independently of the other essential amino
acids (EAAs). Whey protein is incredibly
rich in leucine, the other BCAAs and the
EAAs, and is most effective in building
muscle after resistance training. So why
would one even need to take extra BCAAs if
you are using the whey protein all physique
athletes should use? Some science suggests
that extraordinarily high doses of the other
essential amino acids isoleucine and valine
may actually be counterproductive. Unfortunately, studies that show ergogenic or antiinflammatory benefit of BCAA supplementation failed to compare this effect to simply
supplementing with equivalent amounts of
whey protein.9
In summary, remember that all proteins
arent created equal. Some have more of the
anti-kryptonite than others. Leucine supplements can be used to augment lower-leucine
complete proteins. Try to get your protein
in every three hours. If you have a meal supplying 0.02 grams of leucine per pound of
your bodyweight, work out an hour later, and
another meal or shake within an hour of your
training will satisfy the anabolic window.
REFERENCES
1. USDA database. Leucine Factor Diet book, Ulysses
Press 2016.
2. Atherton PJ, et al. Distinct anabolic signaling
responses to amino acids in C2C12 skeletal muscle cells.
Amino Acids 2010;May;38(5):1533-9.
3. Vaughan RA, et al. Leucine treatment enhances oxidative capacity through complete carbohydrate oxidation
and increased mitochondrial density in skeletal muscle
cells. Amino Acids 2013;Oct;45(4):901-11.
4. Macotela Y, et al. Dietary leucine--an environmental
modier of insulin resistance acting on multiple levels of
metabolism. PLoS One 2011;6(6):e21187.
5. Li X, et al. Chronic leucine supplementation increases body weight and insulin sensitivity in rats on high-fat
diet likely by promoting insulin signaling in insulin-target
tissues. Mol Nutr Food Res 2013;Jun;57(6):1067-79 [Shows
that leucine improves insulin sensitivity]
6. Pasiakos SM, et al. Leucine-enriched essential
amino acid supplementation during moderate steady state
exercise enhances postexercise muscle protein synthesis.
Am J Clin Nutr 2011;Sep;94(3):809-18.
7. Churchward-Venne TA, et al. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myobrillar protein synthesis in young
men: a double-blind, randomized trial. Am J Clin Nutr
2014;Feb;99(2):276-86.
8. Churchward-Venne T, et al. Supplementation of
a suboptimal protein dose with leucine or essential
amino acids: effects on myobrillar protein synthesis
at rest and following resistance exercise in men. J
Physiol 2012;590;11:pp 2751-2765.
9. Kephart WC, et al. Ten weeks of branched-chain
amino acid supplementation improves select performance and immunological variables in trained cyclists.
Amino Acids 2015;Nov 9. [Epub]
GARCINIA
CAMBOGIA
UPDATE ON
MAY 2016
FITN ESS R x
for MEN
81
FitRxCoolDOWN
IN A
MUSCLE BUILDING
ROUTINE?
By no means is BFR a new technique.
Japanese researchers and athletes have
used BFR for more than two decades,
with several hundred published studies
to date conducted on its efficacy.
Research on the topic is intriguing.
BFR TRAINING
AND MUSCLE GROWTH
THERE IS COMPELLING
EVIDENCE THAT BFR CAN
PROMOTE INCREASES IN
MUSCLE GROWTH.
When it comes to maximizing muscle
development, everyones looking for an
edge and is constantly experimenting
with various specialized techniques
designed to take muscularity to that
next level. One such technique thats
been making its way into the routines
of many hardcore lifters is blood flow
restriction (BFR) training.
In case youre not aware, BFR involves
occluding circulation of the working
muscle by binding an implement
around the limb(s) and then performing
dynamic exercise. The goal here is
to impede venous circulation while
maintaining arterial flow. This allows
blood to pool in the muscle without
escaping, thereby creating an enhanced
anabolic environment.
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METABOLITES HEIGHTEN
ANABOLIC PROCESSES
While the jury is still out as to whether
adding BFR to your routine will enhance
results, there is at least a good theoretical basis for its use. You see, BFR causes
large increases in the accumulation of
metabolic byproducts such as lactate,
inorganic phosphate and hydrogen
ions. These metabolites are thought to
heighten anabolic processes by a variety of mechanisms that include local
growth factors, reactive oxygen species,
cell swelling and/or systemic agents.9,10
And in the absence of direct evidence,
we defer to logical reasoning to guide
decision making.
The majority of research on BFR uses
pneumatic cuffs and belts to occlude circulation. These implements have gauges
whereby the extent of occlusion to the
limb can be directly standardized to a
given pressure. The amount of pressure
is generally based on a systolic blood
pressure ranging from 160-230 mm Hg.
One little problem: the implements used
in research are very pricey, often costing
several thousand dollars.
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FitRxCoolDOWN
ELASTIC KNEE WRAPS
The good news is that BFR can be
inexpensively employed by the use of
elastic knee wraps, which have been
shown to be an effective alternative to
pneumatic devices.12 The width of the
wraps is an important consideration.
Overly wide wraps impede arterial
blood flow at lower pressures compared
to narrower cuffs5, which ultimately
causes you to fatigue before you reach
your target rep range. Not surprisingly,
this can have a negative impact on
muscular gains.2 A good rule of thumb
is to opt for a width of two inches.
To ensure that you maintain this
approximate diameter, bind the wraps
as closely over one another as possible
so there is maximum overlap. It makes
no difference what brand you buy;
provided the wraps are long enough to
span your limbs several times, youre
good to go.
The downside of using knee wraps
is that you cant directly measure the
pressure applied to the limb. No worries.
You can estimate the extent of occlusion
on a self-perceived scale of one to 10,
where one is no pressure at all and 10 is
extreme discomfort. Aim for a perceived
level of discomfort of around seven or
so. Resist the urge to wrap too tightly
as it will impede arterial flow, reducing
total training volume and thus negatively
affecting the hypertrophic response.3
After several sessions, you should get
the hang of the scale and be able to
implement it with precision.
Place the wraps as high as possible on
the limb(s) being trained, making sure
not to cover the working muscle. For the
upper arms, this means occluding at the
level of the deltoid; for the legs, wrap just
beneath the gluteal fold.
BFR AS A FINISHING
TECHNIQUE
While there are a variety of ways to
incorporate BFR into a hypertrophyoriented routine, one of the best
strategies is as a finishing technique.
This entails performing your usual
workout and then finishing up with
several sets of BFR. Although you can
employ occlusion with virtually any
exercise, it generally works best in this
fashion with single-joint movements
such as biceps curls, triceps pushdowns
and leg extensions. The loads should
be light generally between 20 and 30
percent of your one-repetition maximum
(1RM). This should result in attaining
somewhere between 20-30 reps on the
first set of a given exercise. Perform an
84
F IT NESS R x
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MAY 2016
REFERENCES
1. Abe T, Kearns CF and Sato Y. Muscle size and
strength are increased following walk training with
restricted venous blood ow from the leg muscle, Kaatsuwalk training. J Appl Physiol 2006;100: 1460-1466.
2. Kacin A and Strazar K. Frequent low-load ischemic
resistance exercise to failure enhances muscle oxygen
delivery and endurance capacity. Scand J Med Sci Sports
2011;21: e231-41.
3. Krieger, JW. Single vs. multiple sets of resistance
exercise for muscle hypertrophy: a meta-analysis. J.
Strength Cond Res 2010;24: 1150-1159.
4. Kubota A, Sakuraba K, et al. Prevention of disuse
muscular weakness by restriction of blood ow. Med Sci
Sports Exerc 2008;40: 529-534.
5. Loenneke JP, Fahs CA, et al. Effects of cuff width on
arterial occlusion: implications for blood ow restricted
exercise. Eur J Appl Physiol 2011. [Epub]
6. Loenneke JP, Wilson JM, et al. Low-intensity blood
ow restriction training: a meta-analysis. Eur J Appl Physiol
2011. [Epub]
7. Luebbers PE, Fry AC, et al. The effects of a 7-week
practical blood ow restriction program on well-trained
collegiate athletes. J Strength Cond Res 2014;28: 2270-2280.
8. Schoenfeld BJ and Contreras B. The muscle pump:
potential mechanisms and applications for enhancing
hypertrophic adaptations. Strength Cond J 2014;36: 21-25.
9. Schoenfeld BJ. Potential mechanisms for a role of
metabolic stress in hypertrophic adaptations to resistance
training. Sports Med 2013;43: 179-194,.
10. Scott BR, Slattery KM and Dascombe BJ. Intermittent
hypoxic resistance training: Is metabolic stress the key
moderator? Med Hypotheses 2015;84: 145-149.
11. Suga T, Okita K, et al. Effect of multiple set on
intramuscular metabolic stress during low-intensity
resistance exercise with blood ow restriction. Eur J Appl
Physiol 2012;112: 3915-3920.
12. Wilson JM, Lowery RP, et al. Practical Blood
Flow Restriction Training Increases Acute Determinants
of Hypertrophy Without Increasing Indices of Muscle
Damage. J Strength Cond Res 2013; Nov;27(11):3068-75.
13. Yamanaka T, Farley RS and Caputo JL. Occlusion
training increases muscular strength in division IA football
players. J Strength Cond Res 2012;26: 2523-2529.
www.fitnessrxformen.com
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WEIGHT LOSS
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4
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0
Average weight
loss with the
key ingredient
(C. canephora
robusta) in
Xenadrine Core
was 10.9 lbs.
vs. 5.4 lbs. in a
60-day study
with a low-calorie
diet, and 3.7 lbs.
vs. 1.25 lbs. in a
separate 8-week
study with a
calorie-reduced
diet and moderate
exercise.
TM
xenadrine.com/core
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BY TEAM FITRX
HI-TECH PHARMACEUTICALS
MUSCLE-BUILDING STACK
1-AD AND ANDRODIOL
1-ADANABOLIC AGENT
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ANDRODIOL ANABOLIC
AGENT AND TEST BOOSTER
HI-TECH PHARMACEUTICALS
FOUND IN NATURE BACKED BY SCIENCE
Hi-Tech Pharmaceuticals creates, manufactures and sells high-quality
products sold by large, major retailers across the United States. These
retailers include GNC, Rite Aid, Vitamin Shoppe, Vitamin World, Kmart,
CVS, Duane Reade, Walgreens, Walgreens.com, Target.com, Amazon.com,
Drugstore.com, over 5,000 health food retailers and more than 80,000
convenience stores throughout the United States.
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FitRxCoolDOWN
ULTIMATE IN NUTRITION
BY
IS THERE A POST-WORKOUT
ANABOLIC WINDOW
OPPORTUNITY
OF
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THE WINDOW OF
OPPORTUNITY IS NOT
AS NARROW AS OFTEN
BELIEVED. RATHER,
THE WINDOW EXISTS
ON A FAIRLY WIDE
CONTINUUM, AND ITS
EFFECTS ON MUSCLE
GROWTH ULTIMATELY
DEPEND ON WHEN YOU
ATE PRIOR TO THE
TRAINING BOUT.
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FitRxCoolDOWN
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ULTIMATE IN NUTRITION
REFERENCES
1. Campbell B, Kreider RB, et al. International Society
of Sports Nutrition position stand: protein and exercise. J
Int Soc Sports Nutr 2007;4: 8.
2. Candow DG and Chilibeck PD. Timing of creatine
or protein supplementation and resistance training in the
elderly. Appl Physiol Nutr Metab 2008;33: 184-190.
3. Esmarck B, Andersen JL, et al. Timing of postexercise protein intake is important for muscle hypertrophy
with resistance training in elderly humans. J Physiol
2001;535: 301-311.
4. Hulmi JJ, Lockwood CM and Stout JR. Effect of
protein/essential amino acids and resistance training on
skeletal muscle hypertrophy: A case for whey protein.
Nutr Metab (Lond) 2010;7: 51.
5. Kukuljan S, Nowson CA, et al. Effects of resistance
exercise and fortied milk on skeletal muscle mass,
muscle size, and functional performance in middle-aged
and older men: an 18-mo randomized controlled trial. J
Appl Physiol 2009;107: 1864-1873.
6. Layman, DK. Protein quantity and quality at levels
above the RDA improves adult weight loss. J Am Coll Nutr
2004;23: 631S-636S.
7. Levenhagen DK, Gresham JD, et al. Postexercise
nutrient intake timing in humans is critical to recovery of
leg glucose and protein homeostasis. Am J Physiol Endocrinol Metab 2001;280: E982-93.
8. Mitchell CJ, Churchward-Venne TA, et al. Acute postexercise myobrillar protein synthesis is not correlated
with resistance training-induced muscle hypertrophy in
young men. PLoS One 2014;9: e89431.
9. Okamura K, Doi T, et al. Effect of amino acid and
glucose administration during postexercise recovery on
protein kinetics in dogs. Am J Physiol 1997;272: E1023-30.
10. Rasmussen BB, Tipton KD, et al. An oral essential
amino acid-carbohydrate supplement enhances muscle
protein anabolism after resistance exercise. J Appl Physiol
2000;88: 386-392.
11. Schoenfeld BJ, Aragon AA and Krieger JW. The
effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr 2013;10:
53-2783-10-53.
12. Yang Y, Breen L, et al. Resistance exercise enhances myobrillar protein synthesis with graded intakes
of whey protein in older men. Br J Nutr 2012;1-9.
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MAY 2016
91
FitRxCoolDOWN
MENS HEALTH
BY
INSULIN CONTROL
FOR INCINERATING FAT
The human body is fairly plastic in that it can assume a number of different shapes. Even in an individual, this is evident
as that leaner, athletic build that strutted down the high school
hallway eventually acquires what has unfortunately been
coined the dad bod. Is that the pinnacle of human development today? Men who look like the apple character from the
Fruit of the Loom underwear commercials? Normal weight
people are the minority, with overweight and obesity affecting
about two-thirds of the U.S. adult population. Beyond the social
stigma and functional limitations obese individuals face, is the
well-documented association between obesity and a number
of chronic health conditions that have ballooned into epidemic
proportions during the last half-century: type 2 diabetes, hypertension, liver disease, heart disease and certain cancers, in
addition to other less common conditions.1
Obesity is sometimes defined by the fat depots that are
most affected. For example, many women develop a gynoid
presentation with the fat depositing mostly around the hips,
buttocks and thighs; even chicken wings flapping under the
upper arm. Surprisingly, this type of obesity is less harmful
than the android presentation. No, not fast-food consuming
robots, but the typical man with a belly that hangs over the belt
like some kind of fleshy wide tie accessory to a fashionable
physique. These used to be called pear versus apple body
shapes.
Visceral obesity (fat around the internal organs) is essentially the same thing as central obesity, which is pretty much
the same as android obesity. Some men have a big belly
because of excess subcutaneous fat with little visceral fat, but
that is the exception. Also, fat
can deposit in certain organs,
IT IS NOT ONLY
FOR COSMETIC not just around them. The
is a vital organ; when fat
REASONS THAT A liver
deposits in the liver, it does
SMALLER WAIST not function properly and can
AND HEALTHY
generate disease-promoting
BODY COMPOSI- inflammatory signals and altered hormonal metabolism.
TION SHOULD
is a condition called
BE THE GOAL OF There
non-alcoholic fatty liver
REASONABLE
disease affecting as many
INDIVIDUALS,
as one-third of U.S. adults that
describes metabolic impairBUT ALSO TO
ments that arise as a consePROTECT OR
quence of fatty liver.2
REGAIN OVERSo, it is not only for cosALL HEALTH AND metic reasons that a smaller
METABOLIC
waist and healthy body comFUNCTION AND position should be the goal
AVOID AN EARLY of reasonable individuals,
but also to protect or regain
DEATH.
overall health and metabolic
92
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from the weekly intake, and over the course of time can lead to a
significant caloric deficit.
The most-referenced study on alternate-day fasting showed
an average weight loss of 6.5 percent in eight weeks.9 Intermittent fasting has less extreme variance in caloric intake, but appears to lead to a weekly decrease in calories consumed. Both
patterns appear to preserve lean mass, with most of the weight
lost coming from fat.10 In addition to the long-term calorie deficit
that accumulates during the fasting days, there appears to be
an increase in the liberation and utilization of stored fat, an adaptation in the metabolism and physiology to make greater and
more efficient use of stored energy reserves (i.e., fat) and a positive change in cardiovascular markers of health, suggesting other
health benefits.6,7
For the person concerned about losing belly fat, these diets
may be the optimal solution, with a tweak or two. Animal and human data shows that the loss of fat is equivalent, with little-to-no
lean mass loss.
MEDITERRANEAN-STYLE DIET,
OLIVE OIL AND INSULIN SENSITIVITY
Those tweaks mentioned earlier can be easily incorporated
into most diets. First, make wise food choices even though you
are allowed to eat to your desire. Animal studies show that inter-
mittent feeding induces fat loss with lean mass retention, and
is associated with changes in brain chemistry that may combat
the slowing of the metabolism often seen with calorie reduction,
as well as avoiding issues with hunger.11 Among these wise
food choices, it seems that following a Mediterranean-style diet
is one option. A key component of the Mediterranean diet is
olive oil, which is rich in the monounsaturated fat oleic acid. In
a study following 11 insulin-resistant people with a family history of type 2 diabetes, three diets were compared.12 The diets,
which each subject consumed for four weeks before switching
to the next after a short break, were rich in saturated fat, monounsaturated fat or carbohydrates. All the diets contained only
15 percent protein, and were designed to maintain bodyweight.
In the end, it was clear that the carbohydrate-rich diet (65%)
was the least beneficial, causing a redistribution of fat to the
abdomen. This has particular relevance to men who experience
android fat with weight gain.
More so, the olive oil-rich diet produced greater insulin sensitivity as well as lower adipokine levels. High saturated fat diets
are reported to decrease insulin sensitivity.13 Adipokines are fat
cell hormones that in a healthy person, increase calorie burning and suppress appetite (leptin), and improve insulin sensitivity (adiponectin). However, when fat cells get overly large or
resistant to regulatory signals, these adipokines increase in an
unhealthy manner. This is why studies that look at obese people
see decreases in these adipokines, and it is a positive change,
as opposed to the same thing happening in a lean person.
Imagine someone yelling at you to make a point in an argument,
and their message is clearer as they speak more loudly. Now,
imagine a hearing-impaired person who needs everything
shouted at them to hear conversations that still may not be perfectly understood. When the hearing-impaired person gets a
hearing aid, the conversation quiets down not because the
speaker doesnt want to communicate, but because the ears
are working better. With weight loss, or a better diet, adipokines
dont need to shout in obese people as loudly.
More exciting than changes on a lab report was the finding
that the olive oil diet prevented the fat redistribution to the
belly seen in the carbohydrate-rich diet. This suggests that a
low-carbohydrate diet with supplemental olive oil may provide
the best bang for the buck when intermittent or alternate-day
fasting for losing the gut.
Like any diet, this may be the one, or it may not be tolerable. Certainly, there is a lot of promise in the early trials and
reports regarding these when diets, versus the what or how
much diets. Incorporating the lessons already learned such
as reducing carbohydrates, especially high-glycemic load
diets, moderating saturated fat intake and incorporating olive
oil may add to the power of these programs in promoting
health and losing inches around the waist. The convenience of
watching the clock instead of the calorie counter certainly has
its own appeal.
REFERENCES
1. ONeill S, ODriscoll L. Metabolic syndrome: a closer look
at the growing epidemic and its associated pathologies. Obes Rev
2015;16:1-12.
2. Abd El-Kader SM, El-Den Ashmawy EM. Non-alcoholic fatty
liver disease: The diagnosis and management. World J Hepatol
2015;7:846-58.
3. Johnson AR, Milner JJ, et al. The inammation highway:
metabolism accelerates inammatory traffic in obesity. Immunol
Rev 2012;249:218-38.
4. Cavalcante-Silva LH, Galvo JG, et al. Obesity-Driven Gut
Microbiota Inammatory Pathways to Metabolic Syndrome. Front
Physiol 2015 Nov 19;6:341(11 pp).
5. Gtaz L, Rieder JP, et al. Hunger strike among detainees:
guidance for good medical practice. Swiss Med Wkly 2012 Sep
www.fitnessrxformen.com
17;142:w13675(5 pp).
6. Horne BD, Muhlestein JB, et al. Health effects of intermittent
fasting: hormesis or harm? A systematic review. Am J Clin Nutr
2015;102:464-70.
7. Patterson RE, Laughlin GA, et al. Intermittent Fasting and
Human Metabolic Health. J Acad Nutr Diet 2015;115:1203-12.
8. Hoddy KK, Kroeger CM, et al. Safety of alternate day fasting
and effect on disordered eating behaviors. Nutr J 2015 May 6;14:44(3
pp).
9. Varady KA, Bhutani S, et al. Alternate day fasting for weight
loss in normal weight and overweight subjects: a randomized
controlled trial. Nutr J. 2013 Nov 12;12(1):146(8 pp).
10. Klempel MC, Kroeger CM, et al. Alternate day fasting
(ADF) with a high-fat diet produces similar weight loss and cardio-
MAY 2016
FITN ESS R x
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93
FitRxCoolDOWN
MR. INTENSITY
BY
JOE DONNELLY
ACHIEVING
YOUR GOALS
ITS ALL IN
THE DETAILS
Q:
A:
Thank yo
you for the kind words
d your excellent
ex
ent question.
q
and
ts examine
e amin the
he very
ve nature of
Lets
e ideology of achieving
achi
the
ones
goals.
I of
often
en like to use running
a business as a non-fitness
example. When you run a
business, your success or lack
thereof will be found in the
details. That is where the term
the devil is in the detail comes
from meaning that your
success or failure will depend on
the components of the endeavor
before you. When running a
94
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FOLLOW JOE
Follow Joe on Instagram @JoeDonnellyt,
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at www.JoeDonnellytness.com.
Have a question for Joe? You could see
it answered in the next issue! Email your
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WEIGHT LOSS
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IN 17
17 WEE
EEKS
Willie used the key ingredient in Hydroxycut Black with diet and exercise, and was
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in a 60-day study lost an average of 10.95 lbs. with a low-calorie diet, and 3.7 lbs. in a
separate 8-week study with a calorie-reduced diet and moderate exercise.
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