QUALITY VS. QUANTITY QUALITY MUSCLEMASS BUILDING

A TOUGH TRAINING OR OVERTRAININGSYNDROME?

EN/01/2013 [03]

THE POWER OF SIMPLICITY

EXPLOSIVEEXPLOSIVEEXPLOSIVE&&HOW DOES CREATINE WORK?HOW DOES CREATINE WORK?

EFFECTIVENESS OF CREATINEEFFECTIVENESS OF CREATINE

30 cap

PER 1 PORTION – 3 cap

CREATINEHYPERFUSION

3,75 gCREATINE

FORM

9

120 cap

Do you want to increase your strength and build enviable muscles? Your murderous training requires huge amounts of energy? One of its fastest sources is phosphocreatine which rapidly regenerates the supply of ATP – the basic fuel for muscle cells. The best way to increase its level is supplementa-tion with creatine. Are you considering which of its forms to choose this time? Imagine the ideal cre-atine – an innovative combination of its most modern and most eff ective forms in one preparation.

We present CREA9 XTREME, the most extreme creatine matrix containing as many as 9 forms of this sub-stance in unique proportions. Try how this brilliant combination works and feel the power of absolute energy! Be careful, this is an extremely powerful product – forget hyper doses and loading. 3 capsules of KING SIZE twice daily are enough! Feel the diff erence!

Creatine is without doubt one of the strongest and most eff ective legal anabolic substances. This is one of the few supplements that in-

terfere directly in the cellular energy system increasing its effi ciency. This is why creatine has been and still is the subject of innumerable

scientifi c studies. Its huge potential was very quickly noticed by specialists in nutrition and in support for sportsmen. This was the be-

ginning of the golden era of creatine supplementation. Why is it so eff ective? Creatine is produced in our organism in a natural way and

stored in our muscles. During increased demand for energy active phosphocreatine rapidly gives away its phosphate part, regenera-

ting the cellular ATP pool and allowing the sustaining of intensive physical eff ort. Scientists discovered that creatine when taken orally

is absorbed from the digestive tract and through blood circulation reaches the muscle cells. It gets inside across the cell membranes

and allows increasing the muscle creatine level by as much as 30%. What is the result? A spectacular increase in power and energy ava-

ilable during the physical eff ort. The additional saturation with creatine gives an unusually strong anabolic signal and leads directly to

an increase in the rate of protein synthesis in the muscles and thus to an increase in the lean body mass.

The path taken by creatine after its administration before it reaches muscles to some extent resembles a steeplechase. As any orally ta-

ken component, creatine also has to overcome three serious barriers. The fi rst of them is the barrier of solubility – the amount of creati-

ne which dissolves in the digestive tract determines to what extent it will be absorbed. The next barrier is the changing pH – already in

the stomach we meet a highly acidic milieu in which the creatine particle looses its stability. The main danger here is the so-called cyc-

lisation – in low pH the ends of the linear creatine particle may join and create a ring (creatinine). This compound looses its activity irre-

trievably and is removed from the organism with urine and this may result in kidney overload. The third barrier to be overcome by cre-

atine is the cell membrane which allows creatine to get inside the muscle cells. This is why scientists have decided to improve creatine

by creating its new forms and joining it with other compounds. Why are they more eff ective? Firstly, they dissolve well, and this faci-

litates their absorption, secondly, the combination of creatine with other particles increases its resistance to changing conditions in

the digestive tract. Thanks to this more creatine reaches the place of its actual activity – the interior of muscle cells. Each conjugated

E POWERE POWERE POWER MUSCLE MASS ACTIVATOR MUSCLE MASS ACTIVATOR

CREA-9 HYPER FUSIONCREA-9 HYPER FUSION

EXTREME RESULTSEXTREME RESULTSHow can the ideal creatine supplement be prepared? What should be done so that it is ve-

ry well absorbed but also rapidly saturates the muscles with creatine? What can be done

to keep the creatine level high for a long time and to make the anabolic eff ects of creati-

ne not only spectacular, but also durable? This question was addressed by the speciali-

sts from TREC NUTRITION. Thanks to hundreds of hours of intensive work and analysis

of recent scientifi c research on advanced forms of creatine they developed a unique

formula. By using the maximum synergy of the best creatine forms in the world they

have created CREA9 XTREME. This preparation presents an innovative approach to

creatine supplementation. Due to the combination of its various forms with diver-

se kinetics the product has unique properties. CREA9 XTREME is an extremely

eff ective activator of explosive power and muscle mass. Precisely selected do-

ses of as many as 9 best creatines were composed in a way that maximises the

eff ects of the supplement cycle. CREA9 XTREME contains raw materials of the

highest quality and the most active, bioavailable and stable chemical forms

of creatine. Due to this composition the eff ects of supplementation are not

only much better but also more durable, already in small doses. You don’t

have to swallow handfuls of tablets or many measures of powder – it is eno-

ugh to take 3 capsules twice daily, because CREA9 XTREME is an unusually

powerful product. Faster than classic preparations it saturates the muscles

with creatine and the increased level of creatine is maintained for a longer

time. With CREA9 XTREME the supplementation with creatine becomes

not only much more eff ective, but also more economic.

form of this supplement (combination of creatine and another particle) has diff erent kinetics of absorption and diff erent addi-

tional properties. The time from the beginning of the cycle to the maximum saturation with creatine is diff erent, therefore the

maximum increase in muscle strength and mass may be observed in diff erent time. What to do in order to make the sup-

plementation with creatine even more eff ective? This question is of interest not only for scientists, but also the sport-

smen themselves.

CREA9 XTREME owes its tremendous anabolic power to the fusion of the

9 best forms of creatine. Thanks to the application of KING SIZE technolo-

gy each capsule contains as much as 1250 mg of perfect creatine matrix –

CREA-9 HYPER FUSION. Among the forms of this natural anabolic compound

developed by the best scientifi c laboratories we chose those most stable and

bioavailable and which increase the intracellular level of creatine and the up-

per limit of ATP most eff ectively. We used the perfectly soluble creatines combi-

ned with organic acids which are the natural intermediates of energy pathways:

creatine citrate, tricreatine malate and creatine alpha ketoglutarate. The compo-

sition wouldn’t be complete without the very well known micronized monohydra-

te. The composition of CREA9 XTREME also contains the innovative creatine hydro-

chloride, one of the most concentrated forms of this component, and creatine nitrate

– which additionally engages in the alternative, reverse pathway of nitric oxide (NO)

synthesis. CREA-9 HYPER FUSION also contains the creatine ethyl ester – highly anabolic

and stable in a low pH. In order to increase the level of useful energy and the absorption

of the product its composition also contains the combination of creatine and glucose – cre-

atine gluconate. This is an incredibly stable particle with additional energy potential. The

entire composition is topped with the eff ective creatine orotate. The orotic acid streamlines

the transport of creatine to muscle cells and within those cells it provides intermediates for the

synthesis of purine bases. They form the basis for synthesis of new ATP particles.

BETA-ALANINE 700 contains pure beta-alanine increasing your physical exertion capacity.

CREA9 XTREME is an advanced

combination of the 9 most

eff ective forms of creatine.

RED HOT GEL is a multicomponent warming gel for a pre-workout massage.

FUEL(X)PACK is the most eff ective combination of energizing and stimulating ingredients.

CREA9 XTREME

FUEL(X)PACK RED HOT GEL

BETA ALANINE 700EXTREME RESULTS

FILLED UP WITH PURE ENERGY PROTECTING YOUR MUSCLES AND JOINTS

PERFORMANCE THAT LASTS

Looking for the perfect creatine? You heard that the modern chemical

forms of creatine are incredibly eff ective? Your gym colleagues praise

creatine nitrate and AKG for the extra pumping eff ect, creatine citrate

and malate for their high solubility, creatine hydrochloride for being

ideally concentrated and creatine ethyl ester for not causing water retention?

Somebody told you that creatine gluconate gives you an extra boost of energy,

and creatine orotate further improves ATP production? Your coach told you that

creatine monohydrate is a must? It’s all true, though it may seem confusing. Now

close your eyes and imagine all of these creatines in a single product. This is a

revolution! We’re pleased to introduce CREA9 XTREME, the most extreme crea-

tine matrix containing as many 9 forms of creatine combined in unique propor-

tions. You get 1250 mg of the world’s best creatines in just one capsule. Try out

this innovative combination and feel the power of absolute synergy! Be care-

ful, though. It’s an extremely potent product. Forget hyper-doses and loading.

3 KING SIZE capsules twice a day will be enough for you to feel the diff erence!

Regardless of what sport you practice, during an intensive workout your

muscles get weaker and you may feel an unpleasant burning sensation

in the muscles. Why does this happen? Hydrogen ions are released as a

result of metabolic changes which occur in the body to provide mus-

cle fi bres with energy. The accumulated ions infl uence the muscle environment

causing acidifi cation. A low (acidic) pH not only promotes the activity of catabolic

enzymes but also disturbs the process of muscle fi bre contraction. However, the

human body has developed natural defence mechanisms. Carnosine – an active

dipeptide with buff ering properties neutralizes the release of hydrogen ions. This

compound has a de-acidifying eff ect on muscle tissue and greatly improves train-

ing capability during both aerobic and anaerobic exercise.

The precursor of carnosine is beta-alanine, and by in-

creasing the level of this amino acid it is possible to ef-

fi ciently reduce muscle acidifi cation and workout more

intensively. BETA-ALANINE 700 is another exciting

novelty from TREC NUTRITION off ering top quality

beta-alanine. Each capsule contains 700 mg of the

pure substance. The product is recommended for

all sports.

Feeling low on energy when working out and having trouble focus-

ing? Not responding well to stimulants such as coff ee? Looking for

a versatile and potent product that will stimulate you to work out

and give you an energy boost? We recommend the new, improved

FUEL(X)PACK. It’s a formula containing the most effi cient ingredients stimulat-

ing and harmonizing the nervous system together with advanced energizers.

Each sachet of the product contains not only diff erent forms of caff eine but also

ginseng extracts, L-tyrosine, taurine and B group vitamins necessary for energy

production as well as metabolic cofactors. All of this provided to you in an ef-

fective dose! The new FUEL(X)PACK will help you

quickly fi ght the fi rst signs of fatigue and im-

prove your motivation to do even the most ex-

hausting exercises. With this new product, you

will be able to overcome workout stagnation

and practice not only longer but also with

heavier weights.

Anyone doing sports is prone to various injuries and accidents.

Such problems often result from workout mistakes or improp-

erly performed warm-ups. In order to prevent the unpleasant

consequences of overloading, before starting your workout it’s

advisable to protect the areas that are particularly prone to injuries. Meet the

RED HOT GEL – a pre-workout gel for a warming up massage for athletes and

active individuals. Thanks to a special hydrogel technology, it has a non-sticky

texture and is absorbed quickly without leaving greasy marks on the skin or

clothing. The RED HOT GEL contains 25 Alpine plant extracts and essences with

a soothing and warming eff ect. Applied to the skin, the product increases circu-

lation and permeability in a particular area so the ingredients are able to pen-

etrate deep into muscles and joints. The RED HOT GEL is the perfect solution for

any person feeling physical discomfort during exercise.

403/2013

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MARKET NEWS M

TREC SHAKER CLASSIC & SPORT will help you prepare amazingly smooth and tasty shakes.

TAKING CARE OF YOUR HANDS FOR A SAFE WORKOUT

Every person doing weight training knows the importance of safety.

During exercise we sweat heavily, and it is diffi cult to get a good grip

on a barbell, dumbbell or a bar with a wet hand. Many of you probably

use training gloves but not everyone likes them. For all of you who are

not glove fans an interesting alternative has now come about. We’re pleased to

introduce TREC GRIP – innovative grips which are a perfect alternative to clas-

sic training gloves. Thanks to the special neoprene foam and a highly resistant

coating, the grips allow you to fully control the weight you are lifting. At the

same time, TREC GRIPS ensure optimal ventilation to prevent your hands from

sweating and protect them against abrasion and unpleasant blisters. With TREC

GRIPS, your palms will stay dry, and the weight will never slip out of your hands.

TREC NUTRITION off ers two models of TREC GRIPS: FITNESS and HEAVY.

The fi rst one is recommended for a light workout using fi tness equipment with

weights, and the second one is for heavy exercises with free weights. Each mod-

el is available in two colour variants.

There are some things that every athlete needs to have with them

even during a workout. Athletic clothing usually comes without

pockets and if it has some, they are often impractical. It doesn’t mat-

ter if you need to take your keys, documents, a portion of your sup-

plement, an energizing gel or your cell phone, the problem is always the same:

there’s no place to keep these things! We have found the perfect solution for

you. With the new TREC NUTRITION waist bag, you will be able to pack your per-

sonal items and always keep them with you. The black pouch with silver logos

has 4 zippered pockets: the main one, the back one and two small side ones. The

back wall of the bag is made from special fabric that expels humidity to prevent

sweating. It has a wide web belt with a buckle and adjustable waist. Thanks to

its anatomical shape, the bag off ers optimal capacity and is comfortable to wear.

With the waist bag, you will be able to move freely and be sure that it remains in

place even during a heavy workout.

It may seem impossible to improve a supplement shaker even further. Any-

one who uses protein, bulk and weight gainers as their daily supplements

knows that it is sometimes diffi cult to obtain the perfect consistency. Meet

our two new shaker models: CLASSIC and SPORT which, instead of a strain-

er, use an innovative BLENDER BALL made from surgical steel wire resistant to

food. With the new shaker, you will be able to thoroughly mix your favourite

powder with water or milk. Shakes prepared in the TREC SHAKER CLASSIC

and SPORT are simply perfect off ering homogeneous creamy consistency

without the unpalatable foam. Both blenders are made from top quality

inert material with great attention paid to every tiny detail. Our products are

equipped with a specially contoured mouthpiece which is extremely tight and

comfortable to use. TREC SHAKER CLASSIC is made from a soft touch trans-

parent material which is easy to keep clean. Off ering a simple and aesthetic de-

sign, the product is highly functional. It is the perfect utensil to prepare protein

supplements, gainers, omelettes and sauces. TREC SHAKER SPORT is a super

trendy shaker that can be used to prepare any kind of sports drink, including

isotonic drinks and protein supplements. It is made from a resistant, smooth

and stylish coloured material. Additionally, it has a handle and a cap covered

with special silicon rubber to prevent the bottle from slipping out of your hand,

even when wet. The shaker has an anatomical shape to make it easier to use

during a workout. It is narrow and fi ts most standard bottle cages on bicycles or

fi tness equipment. Both products are extremely durable and dishwasher safe.

SHAKER CLASSIC is available in two sizes: large (black or red cap) and small

(black, red or pink cap). SHAKER SPORT also comes in two sizes: large (red and

blue) and small (red, blue and pink).

TREC GRIPS are innovative and safe training grips protecting your hands during the workout.

The WAIST BAG will fi t all of your personal items you may need during your workout.

TREC SHAKER CLASSIC & SPORT

WAIST BAGTREC GRIP

SIMPLE, YET INGENIOUS

SMALL, BLACK & PRACTICAL

03/2013

www.vitamin-shop.co.uk

5

MARKET NEWS

THE POWER OF SIMPLICITYTHE POWER OF

603/2013

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THE POWER OF SIMPLICITYOF SIMPLICITYCrossFit does not require any specialised CrossFit does not require any specialised

equipment but it does need an immense equipment but it does need an immense commitment. It is a workout routine based on commitment. It is a workout routine based on intensive strength and endurance training intensive strength and endurance training

which will help you get super fit. With CrossFit, which will help you get super fit. With CrossFit, you will be able to quickly improve your speed, you will be able to quickly improve your speed,

strength and training capability and become strength and training capability and become more fit than ever. Millions of people around more fit than ever. Millions of people around

the world practice CrossFit, including rangers, the world practice CrossFit, including rangers, policemen and professional fighters as well policemen and professional fighters as well

as average sports enthusiasts. Do you want to as average sports enthusiasts. Do you want to know how to start your CrossFit training? know how to start your CrossFit training?

If yes, this article is for you.If yes, this article is for you.

Rock-solidRock-solidshapeshapeHave you ever wondered how professional ath-Have you ever wondered how professional ath-

letes get into rock-solid shape? How come MMA letes get into rock-solid shape? How come MMA

fi ghters have superhuman endurance and are fi ghters have superhuman endurance and are

able to go through even extremely tough fi ghts? able to go through even extremely tough fi ghts?

How do you build your body into such form and How do you build your body into such form and

reach such training capability? Technical workout reach such training capability? Technical workout

is one thing but the basis for getting into shape is one thing but the basis for getting into shape

is appropriate general physical preparedness. is appropriate general physical preparedness.

Without it, you can’t win any title or competition. Without it, you can’t win any title or competition.

Are you thinking gym? Forget it! What you need Are you thinking gym? Forget it! What you need

here is a completely diff erent workout. In order here is a completely diff erent workout. In order

to reach your top training capability, you have to to reach your top training capability, you have to

use your functional movements that you natu-use your functional movements that you natu-

rally make in your daily life and while practicing rally make in your daily life and while practicing

your sports discipline. Forget the artifi cial and your sports discipline. Forget the artifi cial and

isolated movements and start training for real! isolated movements and start training for real!

It’s time for a change, it’s time for CrossFit!It’s time for a change, it’s time for CrossFit!

What is CrossFit?What is CrossFit?Wrocław, Bielany Wrocławskie. You’re approach-Wrocław, Bielany Wrocławskie. You’re approach-

ing the 7kontynent club and see people running ing the 7kontynent club and see people running

outside hitting a tyre with a hammer and exer-outside hitting a tyre with a hammer and exer-

cising with some strange dumbbells and other cising with some strange dumbbells and other

equipment. You come inside and quickly realize equipment. You come inside and quickly realize

that something’s wrong. Well, you are right. You’re that something’s wrong. Well, you are right. You’re

not in a typical fi tness club or gym. You’re in a real not in a typical fi tness club or gym. You’re in a real

sports hotbed! Welcome to CrossFit Mjolnir, Po-sports hotbed! Welcome to CrossFit Mjolnir, Po-

land’s fi rst licensed CrossFit centre. Here, the word land’s fi rst licensed CrossFit centre. Here, the word

„fi tness” gains a new dimension. It has nothing to „fi tness” gains a new dimension. It has nothing to

do with gymnastic routines set to lively music; it’s do with gymnastic routines set to lively music; it’s

a struggle for getting ultra-fi t. What does it mean a struggle for getting ultra-fi t. What does it mean

to an ordinary mortal? The objective in CrossFit to an ordinary mortal? The objective in CrossFit

is to improve fi tness, training capability, strength is to improve fi tness, training capability, strength

and speed. Changing your appearance and losing and speed. Changing your appearance and losing

extra weight are not the main goals here but rath-extra weight are not the main goals here but rath-

er a side eff ect of the training. The basis of Cross-er a side eff ect of the training. The basis of Cross-

Fit is an advanced high-intensity strength and Fit is an advanced high-intensity strength and

03/2013

www.vitamin-shop.co.uk

7ww

BARBARA (5 TIMED ROUNDS)

20 pull-ups

30 push-ups

40 sit-ups

50 squats

ANGIE (TIMED)

100 pull-ups

100 push-ups

100 sit-ups

100 squats

some CROSSFITclassic examples of CrossFit workout

EXECUTION:Both sets are timed, i.e. they have to be performed as fast as possible.

Pull-up: You grab the bar and starting from a hanging position

with straight arms you pull yourself up until your chin is over the bar.

Push-up: These are full push-ups with your elbows locked. You

lower yourself until the chest makes contact with the ground.

Sit-up: You lie on your back and do the crunch by lifting your torso

from the fl oor until it is fully contracted. Next, you lower the torso until your

shoulder bones make contact with the ground.

Squat: With your legs wide apart and the feet aligned with the hips,

you do a deep squat descending until your hip joint is lower than the knee

joint. Then, you stand up straightening your knees and hips.

endurance workout. What does it mean?

Don’t expect to be asked to calmly do ca-

ble pull-downs. Also, it won’t be enough if

you do a couple of repetitions. And there

is no two-minute rest between each series

of exercises. You won’t know which exer-

cises will make your biceps grow and which

are meant to develop your biceps femoris

muscle. Instead, you will learn completely

diff erent things, such as how to work out

to become ultra-fi t and achieve excellent

performance. What you do with this knowl-

edge is entirely up to you. This doesn’t

mean that there’s no place for weight train-

ing in CrossFit. In fact, barbell and other

weight exercises are part of many diff erent

workouts. These are, however, totally diff er-

ent exercises than the ones you’re used to.

They are dynamic and engage many diff er-

ent muscles groups at one time.

Crossfi t was developed in late 1970s/early

1980s by Greg Glassman who was testing

diff erent workout regimens in his garage.

He discovered that short, high-intensity

and varied exercises were the most ben-

efi cial. They didn’t require any fancy equip-

ment or much space, and allowed working

most of key muscle groups in short time.

People who tried out Glassman’s workout

literally fell in love with it instantly giving

up other, less effi cient types of physical

activity they had used before. In 2001, the

website www.crossfi t.com was created

for people from around the world to share

their training plans and comments as well

as to use the WOD (Workout Of The Day) set

of exercises that are updated daily. Today,

CrossFit is a well-developed sport practiced

by millions of people across the globe not

only in affi liated clubs but also in garages

or outdoors using minimum equipment.

This doesn’t mean, however, that CrossFit

is a discipline you only practice for yourself.

CrossFit Games is a competition held for the

best and the most advanced CrossFit ath-

letes. Only the strongest and the most re-

silient participants compete for the title of

the „Fittest on Earth”. Additionally, CrossFit

works as a basis to build fi tness in many oth-

er sport disciplines, and not only in the USA.

The methods are used in most team sports

as well as many individual disciplines. It is

practiced by football, volleyball and rugby

players as well as fi ghters, wrestlers and

many other professional athletes.

Is CrossFit a sport for everyone?You are probably wondering if CrossFit is a

sport for everyone. Yes, it can be practiced by

any person at any age. Research was conduc-

ted to determine the infl uence of this type of

physical activity on older people or individu-

als with circulatory diseases. The exercises are

the same for everyone; what is diff erent is the

intensity that needs to be wisely adjusted, inc-

luding the speed the exercises are performed,

the number of repetitions and the resistance.

The great advantage of this workout system is

its incredible diversity. CrossFit hates monoto-

ny. There are thousands of workouts available

so everyone can choose their exercises indivi-

dually. Many athletes go as long as six months

without repeating the same WOD! In addition

to professional athletes and members of spe-

cial forces, CrossFit is also practiced by ordina-

ry people who just want to be more fi t, heal-

thier and not only that. It is best to do this type

of exercises in a group, especially if the wor-

kout takes place in a club specializing in this

discipline. People who practice CrossFit con-

stitute a real community. They support and

cheer on each other as they all start and end

the whole workout together. This is the only

training regime that gives you so much sa-

tisfaction and joy. All results are meticulously

measured, calculated and noted down on a

board. The fact that your colleagues are able

to see your results is what pushes you to work

even harder. You can follow your progress on

a regular basis, and in the case of CrossFit re-

sults come really fast. The things that seemed

unreal just a while back suddenly become

reality. Fighting your own weaknesses and

overcoming them is what makes everyone

most excited. CrossFit is not just about tough

workouts and struggling with resistance. As a

result of this training, you will quickly become

more fi t than ever. You will be stronger, faster

and more fl exible. You will feel really athletic

and this will give you a great boost in self-

esteem to enjoy in your daily life. The workout

will also have many advantages for your ap-

pearance. Extra weight and body fat disappe-

ar at an incredible speed. CrossFit off ers such

concrete, tangible and quick results that it has

become popular among celebrities.

Where do I start?I recommend starting CrossFit workouts

from a set of exercises using own body

weight as resistance. That way, you will be

able to feel the metabolic aspect of Cross-

Fit that most people practicing other sports

fi nd very surprising. Pull-ups, push-ups,

803/2013

www.vitamin-shop.co.uk

Article and photographs courtesy of 7KONTYNENT GYM&FITNESS, Bielany Wrocławskie.

Every day I see new people who got bored with gym training or aerobics. They come to our club and want to see what CrossFit is about. They come, they try it and... they don't want anything else. They want to be CrossFit, they want to be real athletes. ROMMEL PICON

air-squats or running may be mixed in nu-

merous interesting combinations. The exer-

cises are performed in a sequence in timed

workouts. The aim is to try to do them as

fast as possible and minimize the rest be-

tween the movements. Such workout may

have a signifi cant infl uence even on the

most fi t athlete, while a non-trained per-

son will be able to quickly improve fi tness,

strength and endurance. Workouts may be

performed in one or several rounds. Exer-

cises can be done by performing either as

many repetitions in a given time as possible

or a specifi c number of timed repetitions.

The intensity of such activity is always so

high that you’re able to work your muscles

in no time, including muscles you usually

don’t get to use in a normal gym. CrossFit

workouts are based on capacity-building

exercises (e.g. running, jump rope), gym-

nastic movements (working with own body

weight, e.g. pull-ups, push-ups) and weight-

lifting (working with weights, e.g. Olympic

weightlifting, kettle bells). As diff erent exer-

cises are mixed, there are unlimited combi-

nations of new workout sets. All you need

to do is to know and follow the basic rules.

Don’t forget that all movements have to be

functional, i.e. multi-joint. In CrossFit, we

never work isolated muscles!

CrossFit:the tailored workoutAnd what if you can’t do 100 pull-ups? How

do you do your workout then? Here’s where

the concept of scaling comes in. Scaling is

adapting the workout to each person’s indi-

vidual fi tness condition and technical skills.

It is a craft that allows adapting WOD to the

capabilities of all of those working out. For

instance, we can alternate pull-ups with

ring rows (pulls on gymnastic rings with

the feet on the ground) or rubber-band

pull-ups (pulls using special support rub-

ber bands). Also, 100 repetitions may be re-

duced by half to 50 complete movements.

In CrossFit, it’s your technique that matters,

regardless of whether you’re training with

your own body weight or a barbell. Once

you have your technique mastered, you will

be able to do more repetitions in shorter ti-

me while keeping your joints and muscles

completely safe. After you have practiced

the basic movements and gained an under-

standing of what CrossFit workout is about,

you will be able to move on to more advan-

ced WODs including elements using extra

weights. You are all invited to set out on this

amazing CrossFit journey and start training

with us!

CrossFit & NutritionRegardless of what sport you practice, you

need to create the right conditions for your

body to recover properly. Intensive training

without a well-balanced diet and wisely se-

lected supplements may be more harmful

than benefi cial. CrossFit is short, yet very

demanding physical exertion which is ex-

tremely challenging for the body. During

the training, it is necessary to quickly and

effi ciently produce energy, and afterwards

provide the body with essential nutrients.

In the diet recommended for this type of

physical activity, 30% of the daily caloric in-

take should come from high-quality protein

and 40% from complex carbohydrates with

a low glycaemic index. The remaining calor-

ic input should be healthy fats. Ideally, you

should choose products with the maximum

nutritious value and of top quality. Protein

from meat or fi sh is a better option than

dairy products. As regards carbohydrates,

you should eat whole grain cereals, such

as cereal fl akes, wholemeal bread, brown

rice and groats, and avoid simple sugars

by all means. You can of course utilize any

type of supplements to help you eliminate

nutrient shortage. I recommend fast-acting

WHEY 100 and ISOLATE 100 proteins. Con-

centrated carbohydrates, such as VITARGO

ELECTRO-ENERGY and MAX CARB are

also a good option. During CrossFit work-

outs, we sweat heavily, and that’s why it is

important to replenish necessary vitamins

and minerals. MULTIPACK, MAGNE-100 SPORT or VITAMIN B COMPLEX are es-

sential supplements. CrossFit workout is

based on anaerobic transformation of glu-

cose and it may lead to severe tissue acidi-

fi cation. That’s why it is recommended to

use supplements to reduce this negative

process. Beta-alanine is the perfect product

as it additionally increases the muscles’ ca-

pability to work against extremely intense

resistance. You can fi nd it in CARNOTRIX

or BETA-ALANINE 700. Many athletes

often don’t have enough energy to start

another workout, and that’s when it’s a

good idea to take energizing and stimu-

lating products. I myself use RED FASTERor S.A.W. whenever I need a power boost

to coach a class. During particularly high-

intensity training periods, I would suggest

creatine to advanced athletes as it adds

strength and increases the contraction rate

of muscle fi bres. An extensive increase in

the body mass or tissue hydration is obvi-

ously undesired in CrossFit, and that’s why

creatine products need to be based on the

advance forms of the substance. So far,

I have always been pleased with CM3,

and now there’s another new product,

CREA9 XTREME. I defi nitely have to try it.

ROMMEL PICON: CROSSFIT LEVEL 1 TRAINER

– CROSSFIT MJOLLNIR TEAM

03/2013

www.vitamin-shop.co.uk

9

360 caps.CM3

S.A.W. DAA ULTRA 30 CAPS. 1 BLISTER 30 CAPS. 1 BLISTER 60 CAPS.R 60 CAPSAPS

SUPEROMEGA-3

1003/2012

www.vitamin-shop.co.uk

120 caps. 180 caps.

TRIBULONBLACK CLENBUREXIN

30 Avalid untilpril

2013

1103/2012

www.vitamin-shop.co.uk

1600 g 3000 g180 caps.

MAXCARB

BCAAG-FORCE

MAGNUM

8000180 caps.

CREATINEMICRONIZED200 MESH60 CAPS.

MAGNE-100SPORT 60 CAPS.

TREC TRAININGBAG

IS SIMULTANEOUS FAT IS SIMULTANEOUS FAT LOSS AND MUSCLE LOSS AND MUSCLE

GAIN PROBABLE? GAIN PROBABLE? UNFORTUNATELY NO! UNFORTUNATELY NO!

HOWEVER, IT IS POSSIBLE HOWEVER, IT IS POSSIBLE TO INCREASE MUSCLE MASS TO INCREASE MUSCLE MASS

WITHOUT REDUNDANT WITHOUT REDUNDANT KILOGRAMS OF FAT! IN KILOGRAMS OF FAT! IN

THIS ARTICLE I WILL TRY TO THIS ARTICLE I WILL TRY TO INTRODUCE TO YOU THE INTRODUCE TO YOU THE

MOST IMPORTANT ASPECTS MOST IMPORTANT ASPECTS OF BUILDING QUALITY OF BUILDING QUALITY

MUSCLE MASS WHICH HAS MUSCLE MASS WHICH HAS PROVED TO BE REALLY PROVED TO BE REALLY

EFFECTIVE FOR BOTH ME EFFECTIVE FOR BOTH ME AND FOR MY CLIENTS. AND FOR MY CLIENTS.

1203/2013

www.vitamin-shop.co.uk

1303/2013

www.vitamin-shop.co.uk

MY BEGINNINGS YOU CAN’T BUILD MASS FOREVER!Being a typical ectomorph, in the fi rst

years of training I didn’t have to bother

about fat tissue. All the more so because

at the beginning I weighed just less than

54 kg being 173 cm tall – you can easily

imagine what I looked like at that time. As

a teenager and body-building novice I had

no idea of how I should eat and probably

just like most of you I assumed that the

more the better. Considering the fact that

I looked at food from the angle of calories,

I often “loaded” myself with chocolates,

bars and various other sweets. Just to get

the scale go up. For some time, thanks to

fast metabolism, this didn’t hamper me in

building muscle mass of relatively good

quality, however, this didn’t last long. The

problems began when the scale moved

closer to 80 kg and suddenly on my stom-

ach where there was always a clear-cut six

pack, a considerable layer of fat appeared.

To top it all, my other muscles lost their cut

and everything started to look like fat and

not muscle. Thus my chest, shoulders or

legs, tortured during training, became fl at

and swollen. As if that weren’t enough, my

weight gain stopped totally and for several

months despite many changes I tried to

introduce to my training it wouldn’t budge

forward even a gram.

A PERIODIZATION IN TRAINING IS A MUST!Finally I came across one of the bodybuild-

ing magazines in which I read about train-

ing periodization. Only then I realized that

for 6 years I “had been bulking” and that

for all that time I had been training al-

most in the same way. I think that many of

those who train make the identical mistake

while trying to increase their muscle mass

throughout the year whatever the cost. By

the way they stuff themselves with colos-

sal amounts of calories by eating not nec-

essarily healthy food in the hope that the

caloric surplus will produce an increase in

the muscle mass. The majority of them will

reach the intended results in part, how-

ever, the extra kilograms are usually made

of fat tissue and not muscle tissue. The hu-

man organism has limits which cannot be

extended endlessly – the constant increase

of weights with each training session is im-

possible, just like eating more and more.

So what should we do when we already

start banging our head against a brick wall

and the eff ects of our eff orts are meagre or

nonexistent? The best way out is the abso-

lutely new method of muscle stimulation!

In my case the method that works best is

the division of the entire year into concrete

periods: strength building, muscle mass

building, fat tissue reduction and work-

ing on defi nition improvement. I will try

to present what such division could look

like and how long the individual periods

during the year should last. In the table be-

low you can fi nd the model twelve-month

training calendar with quality muscle mass

building as its priority. Attention! Remem-

ber that each of these periods should be

followed by one or two weeks of detrain-

ing. In this time we train with the minimum

possible intensity. This will let us regener-

ate after the hard work during a given pe-

riod and enter the next stage of the annual

plan with the full stock of energy. In my

case a few days of rest and a week of low

intensity FWB exercises works well in the

detraining period.

EVALUATE YOUR PROGRESS!During my participation in bodybuilding

competitions over the past several years I

was in a way forced to have cyclical train-

ing. While preparing my starting form I

went through successive stages of build-

ing strength, muscle mass and cut. In my

opinion this last period, that is working on

the reduction of fat tissue, has the greatest

impact on the quality muscle mass build-

ing and at least once a year every lover of

bodybuilding who trains regularly should

TRAINING PERIOD WEEKS MONTH

STRENGTH BUILDING 4–6 January, February

QUALITY MUSCLE MASS BUILDING 12 March, April, May

FAT TISSUE REDUCTION AND IMPROVEMENT OF MUSCLE DEFINITION

12 June, July, August

STRENGTH BUILDING 4–6 September

QUALITY MUSCLE MASS BUILDING 12 tygodni October, November, December

ANNUAL TRAINING CALENDAR

QUALITY MUSCLE MASS BUILDINGQUALITY MUSCLE MASS BUILDING

1403/2013

www.vitamin-shop.co.uk

undergo 12 weeks of hardcore “cutting”.

Thanks to that we are able to evaluate real-

istically our progress getting rid of the ex-

cess water and fat accumulated under our

skin. Then the entire truth comes to light

and we can see what we have achieved

during the muscle mass building period:

unnecessary fat or several kilograms of sol-

id compact muscles. In order to explain it

even better let me quote one of the actual

examples I encountered during my work

with one of my clients. While building the

muscle mass I assessed his physique and

I assumed that one of the strongest mus-

cle groups was his chest – it looked really

good, it didn’t lack density, and it didn’t

have any weaker points. To my surprise

when we had struggled through the entire

period of fat tissue reduction it appeared

that it was the chest that stood out from

the rest. While working on the muscle mass

we take in large quantities of carbohy-

drates and this infl uences the increased re-

tention of water in the muscles. In my case,

for example, this relates to shoulders: while

bulking they are nearly as big as my head,

but they decrease signifi cantly during cut-

ting. That is why I think that everybody

who failed to go through at least one en-

tire fat tissue reduction period should give

some thought to the question whether the

strongest muscle groups are real muscles

or maybe subcutaneous water and fat.

METABOLISM LIKES CHANGES.DON’T WORRY ABOUT YOUR MUSCLE MASS AFTER REDUCTION!Another argument in favour of training peri-

odization is the “anabolic eff ect”. If we work

well throughout the fat tissue reduction pe-

riod, our metabolism speeds up to the limits

of its abilities – and just in this moment we

can record the highest increases in the clean

muscle mass. This is the best way to start

the quality muscle mass building period,

immediately fl at out. In this period the or-

ganism works literally like a vacuum cleaner,

absorbing almost any gram of food straight

into the muscles. They become full and as

hard as a rock, and at the same time they

maintain a very good quality all the time! I

love this carefree period of several weeks af-

ter the competition – it is just then that we,

competitors, can aff ord the moment of ob-

livion and throw caution to the wind a bit as

regards food. Yet nothing lasts forever and

if we want to keep the good quality of the

muscle mass for most of the year we have

to return quickly to well-composed meals.

I think that 4 weeks of increased calorie in-

take and of “cheat meals” is the maximum

period we can aff ord. So how can we pass

MODEL TRAININGDURING THE QUALITY

MUSCLE MASS BUILDING PERIOD

MOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOODDDDDDD LLL TTTTTTTRRRAAAAAAAAAAA NNNN NNNNGGMMMMMMMMMMMMMMMMMMMMMMMMMMMMODDDDDDDDDDDDDDDDDDDDDDDEEEEELLL TTTTRRRRRRRRRRRRRRRRRRRAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAIIIIINNNNNNIIIINNNNNNGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOODDDDDDDDDDDDDDDDDDDDDDDDDDDEEEEEEELLLLL TTTTTTTRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAIIIIIIINNNNNNNNNNNNNNNNNNNNNNNNNNIIIIIINNNNNNNNNNNNNNNNNNNNNNNNNNGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGDDDDDDDDDDDDDDDDUUUUUURRRRRRRRRIIIINNNNNGGGGGGGGGGGGGGGGGG TTTTTTHHHHHHHHHEEE QQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQUUUUUUUUUUAAAAAAAAAAAAAAAAAAAAAALLLLLLIIIITTTTTTTTTYYYYYYYYYYYYYYYYYYYDDDDDDDDDDDDDDDDDDDDDDDDDDDDDUUUUUUUUUUUUUUUUUUUUUUUUURRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRIIIIIIIIINNNNNNNNNNNNNNNNNNNNNGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG TTTTTTHHHHHHHHHHHEEEEEEEEEEE QQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQUUUUUUUUUUUUUUUUUUUUUUUUUUUUAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAALLLLLLLLLLIIIIITTTTTTTTTYYYYYYYYYYYYYYYYYYYYYYYYYYY

MMMMMMMMMMMMMMMMMMMMMMMMMMMMMUUUUUUUUUUUUUUUUUUUUUUSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCLLLLEEEEEEEEEE MMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAASSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMUUUUUUUUUUUUUUUUUUUUUUUUUUUUSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCLLLLEEEEEEEEEEEE MMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAASSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSBBBBBBBBBBBBBBBBBBBBUUUUUUUUUUUUUUUUUUUUUUIIIIILLLLLLLLDDDDDDDDDDDDDDDDDDDDDDDDDIIIIINNNNNNNNGGGGGGGGGGGGGGGGGGGGGGGGGGGGG PPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPEEEEEERRRRRRRRRRRRRRRRRRRRRIIIIIOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOODDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDBBBBBBBBBBBBBBBBBBBBBBBBBBBBBUUUUUUUUUUUUUUUUUUUUUUUUUUUUUIIIIILLLLLLLDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDIIIIIIIIIINNNNNNNNNNNNNNNNNNNNNNNNGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG PPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPEEEEEEEEEEEEEEEEEEERRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRIIIIIOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOODDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD

MODEL TRAININGDURING THE QUALITY

MUSCLE MASS BUILDING PERIOD

4-DAYS SPLITMONDAY: CHEST/SHOULDERS – FRONT AND CENTER AKTON1. Incline Bench Press: 4 sets x12/10/8/6

rep. – in last set “drop set”2. Incline Flyes: 3 sets x 8 rep.3. Decline Bench Dumbbell Press:

3 sets with weight regression: 6/8/12 rep.4. Cable Crossover: 3 sets x 12 rep.5. Seated Dumbbell Press:

3 sets x 10/8/6 rep.6. Straight Bar-wide grip-Upright Row:

3 sets x 10/8/8 rep.

TUESDAY: LEGS/ABDOMEN1. Pre-exhaust metod: Lying Legs Curls:

3 sets x 12 rep.

2. Barbell Squats: 4 sets x 15/10/8/6 rep.

3. Leg Press: 4 sets x 12 rep. (6 rep. + 6 rep.)

1st set: 6 rep. feet wide, fi ngers on the outside and 6 rep. feet narrow, fi ngers on the outside 2nd set: 6 rep. feet wide, fi ngers parallel and 6 rep. feet narrow, fi ngers parallel 3rd set: 6 rep. feet wide, fi ngers on the outside and 6 rep. feet narrow, fi ngers on the outside 4th: 6 rep. feet wide, fi ngers parallel and 6 rep. feet narrow, fi ngers parallel

4. Straight Legs Dead Lift: 3 sets x 12 rep.5. Abs Crunches: 3 sets x max. number

of reps

WEDNESDAY: REST

THURSDAY: BACK/REAR DELTOID 1. E-Z Bar Bent Over Barbell Rows:

4 sets x 15/10/8/6 rep.2. Dumbbell Row: 3 sets x 10/8/6 rep.

+ “drop set”3. Chin-Ups: 3 sets with max. number

of reps4. Close Grip Seated Cable Row:

3 sets x 10/8/6 rep.5. Bent Over Dumbbell Side Rises:

3 sets x 10 rep.6. Dumbbell Shoulders Shrugs:

3 ”double drop sets” (every drop set until muscle exhaustion)

FRIDAY: BICEPS/TRICEPS/ABDOMEN1. Pre-exhaust metod: Isolation Biceps

Curls: 3 sets x 12 rep.2. Standing E-Z Barbell (or straight bar)

Biceps Curls: 3 sets x 10/8/6 rep. Notice: In the last set take a break for 10 second and make 2–3 reps more until muscle exhaustion, after next 10 second repeat it again.

3. Standing Dumbbell Hammer Curls: 3 sets x 8 rep.

4. Close Grip Triceps Push Down: 3 sets x 12 rep.

5. Lying E-Z Bar French Press: 3 sets with weight regression 6/8/12 rep.

6. Triceps Dips: 3 sets with max. number of reps

7. Hanging Leg Raises: 3 sets with max. number of reps

safely to building the muscle mass so that

we can avoid wasting the quality we have

achieved with such a hard work? The most

important role here is played by the skil-

ful composition of calories and macroele-

ments. On the next page I present my own

dietary plans: “A” is a diet from the last pe-

riod of fat tissue reduction, and “B” is a diet

from the fi nal period of quality muscle mass

building.

SELECT YOUR FOOD CAREFULLYWhen composing our diet we should pay

special attention to a few issues, fi rst of all

we should choose the least processed food

products. In the case of carbohydrates

these should be complex carbohydrates

with a low glycemic index: oat fl akes, brown

rice, basmati rice, buckwheat groats, sweet

potato, wholegrain pasta. When building

quality muscle mass it is good to start from

ca. 2 g carbohydrates per kg of bodyweight

and increase their intake gradually.

Choose low-fat protein sources: chicken

breast, turkey breast, lean beef or fi sh like

salmon, codfi sh or tilapia. Eggs are also a

rich protein source although yolks are still

the subject of much controversy among

dieticians. I would avoid cottage cheese

which may aff ect the quality of the muscle

mass. Fats in a diet are often underesti-

mated despite the fact that they have huge

impact on the improvement of the condi-

tion of the entire organism. Here I have in

mind the unsaturated fats which among

others reduce the bad cholesterol values

and the risk of heart diseases. Moreover,

they cause the feeling of satiety; thanks

to it we nibble fewer unhealthy snacks be-

tween meals. Good sources of unsaturated

fats are, among others: olive oil, grape seed

oil, nuts, almonds, fatty acids in capsules

– SUPER OMEGA-3 and OMEGA 3-6-9.

I think that at the beginning 1 g of fats per

kg of bodyweight is the necessary amount

which you can try to increase gradually.

However, if the quality of the muscle mass

is important for you, I wouldn’t exceed 2 g

per kg of bodyweight. When building

quality muscle mass the regular meals

consumed at equal intervals of every three

hours are as important as the nutrition val-

ues themselves. Many of those who train

forget about this aspect, despite the fact

that it is of no small importance for the fi nal

eff ect of the well-composed diet.

When everything is all set, the only thing

to do will be to write down extra kilograms

of the muscle mass in your training di-

ary. In my opinion its real increase of 0.5

kg per week is quite probable. Naturally

1503/2013

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if the quality muscle mass building period

precedes the stage of fat tissue reduction,

the initial increase of the muscle mass during

the fi rst weeks may be much higher. This is

related to muscle glycogen overcompensa-

tion and increased water retention in the

organism. The 12-week cycle of muscle mass

gain should bring about the increase of even

6 kilograms of good quality muscles.

TRAIN HARD OR GO HOMEThe training during muscle mass building

should be based primarily on heavy and

compound exercises with free weights. To-

gether with high intensity and an appropri-

ate diet they will ensure a good increase of

the quality mass. All the time a large group

of persons training in a gym is convinced that

exercises with a barbell and dumbbells are

for bulking, and machines are for cutting.

To some extent this is true because of isola-

tion exercises done on machines and cables,

however, it is the diet that has the largest

impact on muscle quality. If you want to do

isolation exercises during the quality muscle

mass building you should apply them at the

beginning of the training as the initial muscle

workout or at the end of the training so that

you can pump your muscles to the maximum.

When preparing your training plan choose

2 or 3 compound exercises and 1 isolation ex-

ercise. Do them consequently each week try-

ing to increase the load gradually or do more

repetitions with the same load. If the stagna-

tion catches you after some weeks, change

the basic exercise to another compound one.

Try to modify your training slightly every 3–4

weeks so that your muscles cannot get used

to it too much. You can also change one or

two exercises to completely new ones or jug-

gle with their order.

SUPPLEMENTS FOR QUALITY MASS GAIN SHOULD BE OF THE HIGHEST QUALITYOn the basis of my personal experience

during the work with my clients I have no-

ticed that while a defi cit of carbohydrates

in the diet is rather rare, the protein doses

are defi nitely too small. This often has a

purely economic background. Another rea-

son for this is that people are not used to

eating meat more often than once a day.

In this case the high protein supplements

like WHEY 100, WHEY CREAMY COCKTAILor ISOLATE 100 which can be used at al-

most any time of the day come to the res-

cue. Remember! Proteins are the basic

building material of the pure muscle mass

so make sure that you get enough of them.

Similarly many people forget about the

benefi cial eff ects of fats – luckily they are

also available in the form of supplements.

DIET AND SUPPLEMENTATIONWEIGHT of ca. 85 kgDIET AND SUPPLEMENTATION (from my last period of fat tissue reduction)

PLAN AAFTER GETIING UP: 8.0010 g L-GLUTAMINE XTREME + 10 g BCAA POWDER

1ST MEAL: 9.00Omelette: 100 g oat fl akes, 15 large egg whites, one yolkAfter meal: 1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTI PACK, 1 tab. STRONG C 1000, 1 kap. VITAMIN B COMPLEX PROTEIN: 50 g CARBOHYDRATES: 66 g FATS: 4 g CALORIES: 500 kcal

2ND MEAL: 12.3050 g wholegrain pasta + 250 g boiled chicken breast, 100 g broccoliPROTEIN: 50 gCARBOHYDRATES: 36 gFATS: 0 gCALORIES: 344 kcal

3TH MEAL: 15.3050 g wholegrain pasta + 250 g boiled chicken breast, 100 g broccoliPROTEIN: 50 gCARBOHYDRATES: 36 gFATS: 0 gCALORIES: 344 kcal

4TH MEAL: 17.3050 g basmati rice, 250 g chicken breast + 1 spoon of grape seed oilPROTEIN: 50 gCARBOHYDRATES: 36 gFATS: 15 gCALORIES: 479 kcal

BEFORE TRAINING:6 tab. CARNOTRIX + 10 g BCAA TURBO JET + 10 g L-GLUTAMINE XTREME

AFTER WORKOUT:10 g BCAA POWDER + 10 g L-GLUTAMINE XTREME

15 MIN. LATER50 g ISOLATE 100 PROTEIN: 42 gCALORIES: 168 kcal

5TH MEAL: 21.0050 g basmati rice + 250 g lean beef steakPROTEIN: 50 g CARBOHYDRATES: 36 gFATS: 0 gCALORIES: 344 kcal

30 MIN AFTER MEAL:1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTIPACK, 1 tab. STRONG C 1000, 1 kap. VITAMIN B COMPLEX

6TH MEAL: 23.30300 g steamed codfi sh + 20 g walnutsPROTEIN: 60 gCARBOHYDRATES: 0 gFATS: 15 gCALORIES: 374 kcal

SUMMARY:PROTEIN: 352 gCARBOHYDRATES: 220 gFATS: 34 gCALORIES: 2594 kcal

CALORIES: 4799 kcal

WEIGHT of ca. 93–95 kgDIET AND SUPPLEMENTATION (from the period of quality muscle mass building)

PLAN B

)

f

AFTER GETING UP: 8.001 kap. DIBENCOZIDE FORCE10 g BCAA POWDER + 4 kap. CM3

1ST MEAL: 9.00Omelette: 120 g oat fl akes, 12 large egg whites and 3 yolks + 2 pineapple slices + peanut butter PROTEIN: 54 g CARBOHYDRATES: 82 g FATS: 40 g CALORIES: 904 kcal

AFTER BREAKFAST:1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTIPACK, 1 tab. STRONG C 1000

2ND MEAL: 12.30100 g wholegrain pasta, 200 g roasted salmon, 200 g broccoliPROTEIN: 42 gCARBOHYDRATES: 70 g FATS: 26 gCALORIES: 682 kcal

3TH MEAL: 15.30100 g wholegrain pasta, 200 g roasted salmon, 200 g broccoli PROTEIN: 42 gCARBOHYDRATES: 70 g FATS: 26 gCALORIES: 682 kcal

4TH MEAL: 17.30100 g basmati rice, 200 g chicken breast + 1 tablespoon of peanut butterPROTEIN: 42 g CARBOHYDRATES: 76 gFATS: 15 g CALORIES: 607 kcal

BEFORE WORKOUT:1 kap. DIBENCOZIDE FORCE2 miarki S.A.W. + 10 g BCAA TURBO JET

AFTER WORKOUT:56 g VITARGO ELECTRO-ENERGY (2 scoops) + 50 g ISOLATE 100 + 10 g BCAA POWDER + 4 kap. CM3 PROTEIN 45 g CARBOHYDRATES: 50 gFATS: 0 gCALORIES: 380 kcal

5TH MEAL: 21.00100 g basmati rice + 200 g beef + 2 pineapple slices PROTEIN: 42 g CARBOHYDRATES: 80 g FATS: 7 g CALORIES: 551 kcal

30 MIN. LATER:1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTIPACK, 1 tab. STRONG C 1000

6TH MEAL: 23.3040 g WHEY CREAMY COCKTAIL 1 tablespoon of peanut butter PROTEIN: 42 g CARBOHYDRATES: 3 g FATS: 26 g CALORIES: 360 kcal

SUMMARY:PROTEIN: 309 g CARBOHYDRATES: 428 gFATS: 130 g CALORIES: 4118 kcal

1603/2013

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If you compare both types of diet and look at the fi nal nutrition values you will notice signifi cant diff erences in the number of macroelements

and total supply of calories. The exception is the egg white which I try to provide with the diet throughout the year at the same level. Admit-

tedly, in the period of muscle mass building with the weight increase the average consumption of egg white per each kilogram of bodyweight

decreases but at 95 kg it is still high – on average it is 2.5–3.5 g of egg white per kilogram of mass. The two periods are more or less 16 weeks

apart – in this time I increase the number of calories gradually and slowly, adding to the diet 20 g carbohydrates and 10 g fats per week on aver-

age, that is 170 calories per week in total. This amount of calories is safe enough to allow me to completely control the increase of the muscle

mass all the time and if at any moment I notice an excessive increase of fat tissue and deterioration of the shape quality I suspend increasing

the calorie dose for two or three weeks. If the situation does not improve, for the period of 3–4 weeks I add two or three 25 minute long aerobic

sessions per week. In the majority of cases this is suffi cient to get the situation under control and to restore the good quality of the muscle mass.

DIBENCOZIDE FORCE is a specialist supplement, enriching the diet with vitamin B12 in the form of its active coenzyme (5’-deoxyadenosylcobalamin). This compound increases the ana bolic potential of the organism and has very important regulatory functions. It intensifi es the metabolic turnover of proteins, fats and carbohydrates, which indirectly increases the appetite and accelerates the construction of muscle mass and strength. DIBENCOZIDE FORCE improves the general physical condition of the organism and increases its capacity during intensive eff ort with high oxygen consumption.

Special consideration should be given to fatty acids con-

tained in gel capsules SUPER OMEGA-3 or OMEGA 3-6-9.

So if you don’t have fi sh rich in this constituent in your diet

these products should certainly be included in your supple-

ment set.

Strength and energy are the two basic elements of successful

training. If you feel tired after work and you lack power and

motivation to go to the gym and give all of yourself, reach

for creatine or pre-workout stack. Creatine is one of the best

approved substances helping to increase the muscle strength

and mass. There are many kinds of creatine available on the

market, however, considering the objective of the quality

muscle mass building the choice is simple. I recommend tri-

creatine malate which builds the muscle mass without unnec-

essary water retention in the muscles thus maintaining their

good quality all the time. I myself am an ardent fan of CM3

which is excellent even in the fi rst weeks of pre-competition

preparations. Also the novelty – CREA-9 XTREME looks ex-

tremely interesting and I will certainly make use of it during

the nearest cycle. While creatine helps to increase the muscle

strength, the pre-workout stack gives you an extra boost just

before the exercises. The excellent composition of numer-

ous constituents gives the feeling of incredibly hard muscles

which literally tear your skin open. Here the optimal proposi-

tion will be S.A.W. or NITROBOLON which already deserves

the title of a classic.

During training we stimulate muscle growth but the entire

process of muscle mass building starts just after its end.

The fi rst thing we should take care of is stopping the cata-

bolic process or destruction of muscle fi bres. The best solu-

tion is a portion of branched-chain amino acids (BCAA) with

L-glutamine. We can use the ready premix of both ingredi-

ents – BCAA G-FORCE, or like me – two separate products,

BCAA POWDER and L-GLUTAMINE XTREME. Glutamine is

an amino acid which has a very broad spectrum of activity:

not only does it regenerate muscles well but it is also excel-

lent in strengthening our immune system and just like creat-

ine hydrates the muscle cells making them fuller and harder.

Vitamins and minerals may seem unnecessary among such

a wide range of supplements; however, some of them have sig-

nifi cant impact on better muscle mass gain. B group vitamins

give more strength and help in digesting larger amounts of

the major building material, proteins. Magnesium is respon-

sible for proper muscle work and tone, it also helps us relax.

Vitamin C strengthens our organism and in higher doses acts

as a gentle diuretic helping us achieve a slightly better muscle

quality. Moreover, it prevents infections. For all these reasons

I take MULTIPACK, STRONG C-1000, MAGNE-100 SPORTand VITAMIN B COMPLEX regularly.

SUMMARYAs you can see for yourselves the fi nal success consists of

some things one should take to heart. Bodybuilding is as

demanding as the marathon – it is a long and hard work,

constant eff ort we put not only into our training but prima-

rily into our diet. You must remember that your work on the

improvement of your shape doesn’t end at the moment you

leave the gym. Without the proper diet, supplementation

and regeneration the entire eff ort put into the training will be

wasted. Remember – when building muscle mass this is the

quality, not the quantity, that matters.

DAWID GELER

EnergyStimulationConcentrationSPORT, WORK AND DAILY ACTIVITIES REQUIRE MAXIMUM MOBILIZATION OF OUR ORGANISM. TO COPE WITH DIFFERENT TASKS, OUR BRAIN MUST WORK VERY FAST AND CONTINUOUSLY SEND NERVE IMPULSES TO CELLS DISTRIBUTED THROUGHOUT THE BODY. HOWEVER, EVEN THE BEST MACHINE CAN FAIL AT TIMES.

atigue kicks in, which is a normal response of the nervous sys-

tem to too much strain. What to do when we no longer feel

like doing something? How to spur oneself into action? Sup-

plementation can prove to be very helpful here.

FARTHER, FASTER, MORE…The brain processes enormous amounts of data received via

senses and additionally monitors contractions of as many as 640 skeletal muscles. A

movement of even the tiniest muscle in the human body requires a complex control

system. Its functioning depends on the effi cient transmission of information within the

central and peripheral nervous systems. The speed with which nerve impulses travel

over a nerve pathway from the brain to motoneurons (movement neurons) determines

the time of response to the stimulus. This is of critical importance for a number of dif-

ferent sports, i.e. martial arts, team games, track and fi eld sports, in which fast muscular

contractions help to gain a winning advantage over opponents. During intensive phys-

ical activity the nervous system receives feedback from muscle cells about increased

demand for energy. Hormones accelerate metabolic processes and additional energy

reserves are made available. There is a great number of naturally occurring substances

which help to boost the mental and physical potential of the human body. You don’t

have to look far – popular stimulants used since time immemorial (coff ee, tea) or herbs

such as ginseng which form the basis of traditional oriental medicine are much appre-

ciated for their vitalizing, toning and stimulating properties. They alleviate fatigue, pro-

vide a rapid surge of energy and prolong our activity even during monotonous tasks

or night hours. For years, extensive scientifi c research has been pursued on the use of

substances isolated from food in a range of sports disciplines. Today, athletes all over

the world use diff erent substances to improve their motivation and increase the level

of eff ective energy and mental concentration. When the going gets tough, these prep-

arations help them to overcome their physical stagnation and achieve better results.

CAFFEINE AND GUARANANaturally occurring in coff ee beans, guarana

or tea leaves, caff eine is the most well-known

stimulant of human mental and physical capa-

bilities. Caff eine, chemically known as 1,3,7-tri-

methylxanthine, belongs to a large group of

alkaloids. This substance has a strong and rapid

impact on the body, although some people

are completely immune to its eff ects. Caff eine

is taken up in the digestive tract into the circu-

latory system and almost instantly penetrates

the blood-brain barrier. In the central nervous

system caff eine competes with adenosine for

specifi c membrane receptors and blocks them

permanently, thus inhibiting the signal of fa-

tigue carried by these substance. This excep-

tional alkaloid also increases the production

of hormones (mostly adrenaline), thus stimu-

lating the circulatory and respiratory systems

to work harder and accelerating fat burning.

Caff eine activates lipid metabolism, limits gly-

cogen breakdown during physical eff ort, and

enhances its post-exercise re-synthesis even

by up to 60%. As a result its use before train-

ing boosts strength, endurance and energy

required for muscular contractions. This sub-

stance allows us to exercise longer and strong-

er, and supports post-training regeneration.

However, caff eine supplementation should

take its source into consideration. Stimulants

should be avoided as the uptake of caff eine

contained in coff ee or tea is slower and more

gradual. Furthermore, these stimulants contain

a number of digestive irritants and diuretics

that promote production of urine. Therefore, if

you look for eff ective stimulation, you should

use products that contain caff eine in its purest

form – anhydrous caff eine. On the other hand,

if you need long-lasting and somewhat milder

stimulation, it is best to use preparations with

guarana extract. Caff eine contained in such

preparations is slowly released for up to several

hours. Of course, there are also products con-

taining both forms of this alkaloid. As far as the

recommended dosage is concerned, it should

be dosed on an individual basis as the re-

sponse level to caff eine varies between people

– the usual dose is between 100 and 300 mg

twice a day. It should also be remembered

that the body gets used to this alkaloid over

time and the more it is used, the weaker the

stimulation.

Substances sand nerv

F

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GINSENGIn addition to popular stimulants, substances contained in

herbal plants used in traditional oriental medicine form an-

other highly interesting group of natural boosters. Ages ago,

a root shaped like a human being was discovered. It was

later found out that its consumption increases vital strength

and acts as a remedy for male sexual problems. The herb

is called ginseng – now thoroughly examined by scientists

worldwide. Among 13 genera of this plant, Korean ginseng

(Panax ginseng) and American ginseng (Panax quinquefo-

lium) are considered to be most effi cacious and safe. They

contain extremely active substances called ginsenosides

which increase mental and physical capabilities of the body

as well as resistance to stress. Thus, the substances found in

the ginseng root are natural adaptogens – they make it easi-

er for the human body to adapt to a changing environment.

For sportsmen, this could be periodically modifi ed training

intensity or participation in an important sports competi-

tion. If you decide to take a ginseng-based preparation, you

should always remember to check if the herbal extract is

standardized with regard to the ginsenoside content. With

top-quality products tested for the content of these sub-

stances, you can be sure of their eff ectiveness. Additionally,

it should also be remembered that ginseng-based products

should be used in cycles, for a period of 3 months at most,

and then discontinued for at least 4 weeks.

TYROSINE AND TAURINENot only substances stimulating the mental and physical

potential allow greater strength and intensifi ed energy pro-

duction. Everybody knows that amino acids are the buildings

blocks of proteins, support regeneration of muscular micro-

injuries and improve the nitrogen balance in the body. How-

ever, some of them were found to have additional properties.

The properties of L-tyrosine and taurine are most interesting

in this regard. These two amino acids are necessary for effi -

cient work of the entire nervous system and secretion of hor-

mones that control the energy production cycle. L-tyrosine

is an extremely important precursor in the biosynthesis of

dopamine, adrenaline, noradrenaline and thyroid hormones.

Not only does this amino acid promote production of an

important neurotransmitter, thus allowing eff ective transmis-

sion of information between neurons, but it is also a source

of hormones that control energy conversion reactions in the

body. Supplementation of this substance provides stable

stimulation and protects against the eff ects of long-lasting

stress such as hard training. The recommended dosage is be-

tween 0.6 and 2 g L-tyrosine in divided doses.

Taurine has two-fold eff ects. Firstly, administered togeth-

er with caff eine, it enhances its stimulating properties.

Secondly, it enables eff ective biosynthesis of neurotrans-

mitters in the nerve synapses. As a result information

between the brain and muscles travels faster. The anti-

fatigue and stimulating properties of taurine provide an

additional advantage of using this substance. It limits

secretion of serotonin, thus inhibiting the signal of fa-

tigue from the brain and making it possible to continue

functioning at the same level of intensity. The recom-

mended daily dosage is between 1 and 3 g – preferably

in divided doses.

LECITHINAND LTHEANINEThe process of memorization is exceptionally

complex as there is a large variety of fac-

tors that infl uence the brain functions.

Composed of choline and inositol,

lecithin has benefi cial eff ects on

the stabilization of cell mem-

branes in the nervous system.

It is an essential structural com-

ponent of the brain and nerves.

Choline is used for producing a

very important neurotransmitter

– acetylcholine. Scientifi c studies

have shown that people who con-

sume large amounts of lecithin

can see a signifi cant improve-

ment of their cognitive skills,

including their memorization

speed. Preferably, it should

be taken in liquid form for

the most rapid and eff ective

uptake – liquid lecithin oc-

curs naturally in e.g. soya

beans. L-theanine – a natu-

rally occurring amino acid

found in green tea – also

has a range of interesting

properties. This substance

supports functions of

the nervous system and

brain. It increases the

activity of alpha waves

in the cerebral cor-

tex, thus minimizing

the adverse stress-

induced eff ects on

the body.

s stimulating energy production rvous system effi ciency

1903/2013

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PRODUCT PRODUCTCHARACTERISTICS RECOMMENDED USE

CA

FFE

INE

200

PLU

S Fast and eff ective stimulation

Higher energy and endurance levels

200 mg ultra-pure caff eine in a single capsule

CAFFEINE 200 PLUS contains ultra-pure

anhydrous caff eine and naringenin, which

increases the eff ect of caff eine. The prod-

uct stimulates the organism to increased

physical and mental activity in an extremely

rapid manner. Caff eine not only stimulates

the central nervous system, but it also helps

to overcome tiredness and workout-related

stagnation. This active alkaloid reduces the

decomposition of glycogen and increases

the metabolism of fat, thus increasing the

amount of energy, which is required for truly

demanding exercise. The addition of narin-

genin increases the eff ect of caff eine and pro-

longs its activity in the organism.

The recommended allowance is 1 cap-

sule 2 times daily, preferably before

breakfast and 30 min. before the work-

out. Take the product with app. 300 ml

of water. Please note: the product has a strong stimulating eff ect. Do not take before bedtime!

PER 1 PORTION – 1 CAPCAFFEINE

200 mg 49 mgNARINGENIN

HE

RB

AL

EN

ER

GY Powerful herbal energizing

formula

Essential stimulation and focus

Concentrated plant extracts

HERBAL ENERGY is a complex of carefully

selected herbs with an energising eff ect. The

combination of high quality, concentrated

extracts of Guarana, American Ginseng and

Korean Ginseng activate the brain and the

nervous system, thus supporting the organ-

ism during periods of intensive physical or

psychological activity. The product intensifi es

the energy production, improves concentra-

tion and diminishes the feeling of tiredness.

HERBAL ENERGY increases adaptation capa-

bilities of the organism, making it possible to

prolong and intensify the workouts.

The recommended allowance is 2 tab-

lets 2 times daily, preferably before

breakfast and 30 min. before the work-

out. Take the product with app. 300 ml

of water. Please note: the product has a strong stimulating eff ect. Do not take before bedtime!

GUARANA EXTRACT

800 mgAMERICAN GINSENG

100 mgKOREAN GINSENG

100 mg

PER 1 PORTION – 2 tab

RE

D F

AS

TE

R

Innovative energizer

Eff ective stimulation without irritation

Essential vitamin supplement

RED FASTER has been precisely balanced to

provide the most eff ective energizing sub-

stances and vitamins. All ingredients have

been selected to meet the body’s specifi c re-

quirements during strenuous and prolonged

training. RED FASTER stimulates, improves

concentration and reaction speeds, and delays

the onset of fatigue symptoms, allowing to

radically increase exercise load. RED FASTERis recommended for high-performance ath-

letes and people engaging in intensive physi-

cal and mental eff ort.

CAPSULES: The recommended daily allowance

is 1–3 capsules, preferably 30 min. before meal

or workout. Take the product with app. 300 ml

of water. POWDER: Dissolve a single dose of the

formula – 25 g (5 scoops) in 300 ml water using a

shaker. Use 1–2 portions per day, ideally before

breakfast and 30 min. before exercise. Please note: the product has a strong stimulating ef-fect. Do not take before bedtime!

PER 1 PORTION – 25 g

500 mgL-TYROSINE CAFFEINE

100 mg 250 mgL-TYROSINE CAFFEINE

75 mgPER 1 PORTION – 1cap

FUE

L(X

)PA

CK

Stimulation, energy and focus

Instant revival

Just 1 sachet per day

FUEL(X)PACK is a multi-ingredient formula

with a stimulating, energizing and strength-

ening action. Active substances help improve

the function of the central and peripheral

nervous system providing instant revival. The

formula increases the production of neuro-

transmitters and neuromodulators, which

signifi cantly increase the speed of informa-

tion transfer between the brain and muscles.

FUEL(X)PACK helps beat sleepiness and stag-

nation during training, as well as improving

concentration and motivation for strenuous

physical exercise and intensive mental work.

Recommended daily allowance is 1 sachet. Take

the product with approx. 300 ml of water. On workout days: 1 sachet 30 min. before workout.

On non-workout days: 1 sachet 30 min. before

the fi rst meal. In order to achieve the maximum

eff ects the product should be used systemati-

cally for the period of 4–6 weeks. Please note: the product has a strong stimulating eff ect. Do not take before bedtime!

L-TYROSINE1,4 g

FOCUS ENHANCERS

0,4 gGUARANAEXTRACT

0,4 gCAFFEINE

163 mg

PER 1 PORTION – 1 sach

2003/2013

www.vitamin-shop.co.uk

TY

RO

SIN

E 6

00

Increased production of neurotransmitters

Full concentration and motivation for exercise

Pharmaceutical-grade L-tyrosine

TYROSINE 600 contains pharmaceutical-

quality L-tyrosine, which stimulates the me-

tabolism and aids the function of the nervous

system. It is a precursor of biosynthesis of neu-

rotransmitters: dopamine, adrenaline and no-

radrenaline, and thyroid hormones. L-tyrosine

has a positive eff ect on memory and concen-

tration, and improves the fat burning process.

TYROSINE 600 enhances motivation, endur-

ance and resistance to stress in athletes who

train intensively. The product also improves

metabolism, at the same time increasing the

release of energy from fat tissue.

Take a single serving of the product – 1 capsule

3 times daily between meals. Wash down with

300 ml of water.

PER 1 PORTION – 1 capL-TYROSINE600 mg

TAU

RIN

E 9

00

Focus and endurance during exercise

Support during weight loss programmes

Pure crystalline material

TAURINE 900 contains pure crystalline tau-

rine which enhances the body’s physical

and mental performance. This amino acid

has powerful anti-catabolic and psychos-

timulating properties, especially during sus-

tained exercise or weight loss diet. Taurine

increases the body’s nitrogen balance, limits

degradation of muscle protein, and pre-

vents symptoms of fatigue and overtraining.

TAURINE 900 helps improve effi ciency and

endurance in hard-training athletes, as well

as enhancing transport of creatine and other

nutrients into muscle cells.

Take a single serving of the product – 1 capsules

3 times daily between meals. Wash down with

300 ml of water.

TAURINE0,9 g

PER 1 PORTION – 1 cap

SP

EE

D 8

Powerful and eff ective stimulant

Active support for brain function

Lasting and eff ective stimulation

SPEED 8 is the latest dietary supplement pro-

viding exceptional stimulation and harmo-

nizing brain function. The specially selected

mixture of liquid active ingredients nourishes

cells of the nervous system, stabilizes their

metabolism, and stimulates them for more in-

tensive function. SPEED 8 energizes and im-

proves concentration and effi ciency for up to

8 hours. The formula is recommended for all

physically and mentally active people, espe-

cially performing prolonged and monoto-

nous tasks.

1 ampoule per day, taken with 300 ml of water.

1,6 gL-GLYCINE

165 mgNATURALCAFFEINE

1,0 gTAURINE L-THEANINE

55 mg

PER 1 PORTION – 25 ml

LEC

ITH

IN

Improved brain and nervous system function

Supports intensifi ed mental activity

Pure soya lecithin in liquid capsules

LECITHIN supplements the diet with highly

absorbable liquid soya lecithin in soft gel

capsules. Lecithin is a rich source of choline

and inositol – building blocks of the brain,

nervous tissue and neurotransmitters. It also

has lipotropic properties – it breaks down fat

molecules accelerating their transport and

metabolism. LECITHIN improves memory

and concentration, and facilitates weight loss

by helping maintain the correct blood lipid

profi le.

Recommended daily allowance is 2 capsules

2 times a day preferably during a meal. Wash

down with approx. 300 ml of water.

SOY LECITHIN1,2 g

PER 1 PORTION – 1 cap

2103/2013

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2203/2013

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This is one of the legends

you can hear through the

grapevine, repeated in

lockers rooms, preached

during spectacular train-

ings of local gym-stars,

punctuated by their

loud whines and whim-

pers, who stack tens of 20- and 25-kg weight

plates on a barbell or sliding Smith machine.

And since this is a super-tough training, there

must be super series. And with weights close

to the maximum achievable level by a rising

bodybuilding star. They are used as a remedy

to stagnation and a way to build up large por-

tions of muscles that a Belgian Blue bull would

be proud to show around.

Of course, there are people whose genetic

make-up and an appropriate approach to

their diet, training and rest enable them to

achieve most remarkable eff ects as a result of

highly intensive and hardcore gym sessions.

But this is the exception rather than the rule.

The others will have to abide by the laws of

nature which endowed them with the body

of Woody Allen, while their lack of knowledge

about a proper exercising regime can at most

cause an overtraining syndrome. Although

the former cannot be helped, you can always

A FAMILIAR SIGHT AT THE GYM. PEOPLE FIRST PULL OUT ALL STOPS A FAMILIAR SIGHT AT THE GYM. PEOPLE FIRST PULL OUT ALL STOPS LIFTING OR PUSHING WEIGHTS, PUMPING IRON ON DIFFERENT LIFTING OR PUSHING WEIGHTS, PUMPING IRON ON DIFFERENT MACHINES, THEN WORK THEIR SOCKS OFF ON TREADMILLS, MACHINES, THEN WORK THEIR SOCKS OFF ON TREADMILLS, BICYCLES, STEPPERS – THEY BASICALLY WORK THEIR OWN MUSCLES BICYCLES, STEPPERS – THEY BASICALLY WORK THEIR OWN MUSCLES TO DEATH. TWO, THREE DIFFERENT EXERCISES FOR ONE MUSCLE TO DEATH. TWO, THREE DIFFERENT EXERCISES FOR ONE MUSCLE GROUP? LAME! TO ACHIEVE TANGIBLE RESULTS, YOU NEED TO KEEP GROUP? LAME! TO ACHIEVE TANGIBLE RESULTS, YOU NEED TO KEEP ON LIFTING TONS OF IRON AND PACKING YOUR MUSCLES ON YET ON LIFTING TONS OF IRON AND PACKING YOUR MUSCLES ON YET ANOTHER MACHINE. AND ANOTHER...ANOTHER MACHINE. AND ANOTHER...

A TOUOR OSYN

2303/2013

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fi ll in the gaps in your knowledge. Not eve-

ryone has to resemble Coleman and Yates at

the peak of their career. And not everyone

will. You must accept this harsh fact of life,

come down a peg or two, stop doing two or

more back-breaking training sessions popu-

larised by genetic masters and start thinking.

Use your head to organise your workout rou-

tine, and the amount of weekly pumped iron

is not an accurate marker of quality training.

THE BASICS OF TRAINING PROGRESSIONLet’s go back to square one. Fact number one.

Regular muscle overload stimulates muscle

growth and strength. Contrary to conven-

tional wisdom frequently praised by local

bodybuilding gurus, increase in the number

of muscle fi bres, i.e. hyperplasia, is practically

of no signifi cance in people. It is quite diff er-

ent for other species, for example… birds.

In Alway’s tests, birds were provided with

weights fi xed to their wings. After some time

their muscle fi bres were observed to have

increased. However, results of tests carried

out on people were ambiguous, therefore,

for those who want to achieve measurable

visual eff ects, hypertrophy, i.e. increase in the

size of the existing fi bres, is more important.

This is why we grow in front of our very eyes

and have greater strength. This is caused e.g.

by muscle overload, i.e. forcing the muscles to

specifi c eff ort. Hypertrophy enables increase

in the muscle mass and strength solely when

regeneration of their fi bres is greater than

their decomposition. Regular training causes

that micro-injuries, in which satellite cells ap-

pear, are continuous. Of course, it is important

to continue to shock the muscles, thus forc-

ing the body to start accumulating elements

necessary for regeneration and „putting up

a building larger than the existing one”. The

body tries to resist, and protein overcom-

pensation causes that Bruce Banner is trans-

formed into Hulk. But no so fast....

Thus, muscle overload is essential for their

regeneration. The fundamental question is to

what extent can we do this and when should

we take a break?

Unfortunately, when walking a tightrope, it

is possible to fall down, and this is to some

extent similar to too much muscle overload

and too great physical eff ort intensity. Over-

training syndrome means in this case the

death of the muscle cell and its replacement

by another one. And we would like to achieve

protein loss without killing whole cells.

PROGRESSION THE FUNDAMENTAL PRINCIPLE OF EFFECTIVE TRAININGOvertraining syndrome is associated with the

endless topic of the principle of progression

which means mostly that each subsequent

training session should be harder. This can

be achieved by e.g. increasing the number of

repetitions, series and load, of course, over an

adequate period. It is also advisable to fi nd out

what the repetition maximum (RM) means.

1 RM defi nes a load for at most 1 full repeti-

tion, and 10 RM is 10 full repetitions without

strength for one more. The smaller the per-

centage of given intensity in 1 RM, the greater

number of repetitions we are capable of do-

ing. At the intensity of 85% of 1 RM it is usually

possible to do 3 repetitions. The minimum ef-

fective load during training for greater muscle

strength (and mass) is 50% of 1 RM. The maxi-

mum number of repetitions in a series we are

capable of doing with a given weight is about

25. This means that longer series have no ef-

fect on greater strength and only help to build

up their resistance to fatigue. During weight

training no complete restitution is achieved

between the series, therefore the number

of repetitions is smaller. There are usually not

more than 15 repetitions, unless we want to

work on our endurance.

The above-described principle applies to

the minimum muscle load which guaran-

tees performance of appropriate work and at

the same time causes no excessive, harmful

overload. The limit cannot be clearly defi ned

and mostly depends on the individual bodily

features and other factors, e.g. nutrition and

rest regime. Generally, it could be assumed

that 95% of 1 RM is used for achieving greater

strength, and 80% of 1 RM leads to achiev-

ing greater mass. Taking on greater weights,

greater training intensity is the same as the

above-discussed walking the tightrope. Well,

a very thin tightrope... This is a discussion for

a longer and certainly interesting article but

now we will move to another topic, namely

proper dosing of rest periods, or even stag-

nation periods of several days, or let’s say -

weeks. What for?

LEARN TO LISTEN TO YOUR OWN BODYSome people respond badly to the body’s

signals of fatigue and instead of allowing

some time for regeneration, put the screws

on. They try to resolve the deadlock, because

they think they make no progress when others

are already reaching for the title of Mr. Olym-

pia. They are narrow-minded and forget that

bodybuilding is a long-term process which

cannot be accelerated. Then they often use

pharmacological boosters, various snake oils

which are said to be a straight road leading to

greater strength or mass, obtained, of course,

at the price of backbreaking training. Finally,

snake oils turn out to cost an arm and a leg,

and the eff ects – very tangible, indeed – dis-

appear as fast as they appeared. We will pass

over in silence any complications and diff er-

ent harmful eff ects on the body. They usually

come out into light long after that.

Of course, it is about doing nothing after

months of hardcore training sessions; how-

ever, enormous anaerobic or aerobic eff ort

OUGH TRAINING OVERTRAININGNDROME?

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SUPPLEMENTATIONSUPPLEMENTATIONTHE SOURCE OF POWERTHE SOURCE OF POWERDuring the period of intensive physical eff ort, which is to bring greater muscle mass, appropriate supplementation is of considerable importance. It is common knowledge that protein is the essential building material of the muscles, and therefore greater supply of pro-teins in the diet can prevent decomposition of bodily proteins and overtraining syndrome, even with very intensive physical eff ort. The functional protein minimum for a human being with average physical activity is about 1 g per kg of body weight per day. In the case of hardcore training it should be increased to 1,4 g/kg of body weight, and with mass training – up to 2–2,5 g/kg of body weight. It can be easily calculated that for a 75-kg person it gives 187,5 g proteins per day. When composing your diet, you should always remember about protein in your meals. Any defi ciencies should be best made up with full-value proteins with high biological value (BV). Highly recom-mended are products that contain whey protein, e.g. PERFECT WHEY PROTEIN, ULTIMATE PROTEIN, WHEY 100 or WHEY CREAMY COCKTAIL in the range of TREC Nutrition products. For a rich and almost complete diet, also specialised proteins with whey isolate, such as ISOLATE 100 or ISOLITE, are also advisable and for a night period, when the body rests and needs slowly absorbable ingredients, it is best to use NIGHT PROTEIN BLEND or CASEIN 100.

Balancing on the edge of overtraining, we should provide the body with proper anti-catabolic protection to avoid it. Even with positive energy balance, our muscles are exposed to unfavourable processes. Therefore, it is worth providing them with an eff ective anti-catabol-ic shield. This shield should include BCAAs taken also in the pre- and post-training period, and also L-glutamine administered at regular intervals several times per day. An absolute minimum are such products as BCAA X-TANKor L-GLUTAMINE XTREME. A lot of training people remember about supplements supporting their energy balance during training sessions. They take diff erent types of stimulants, creatine stacks and forget that „one has to be on the lookout all the time”. Ensuring an appropriate metabolic environment and protecting muscle proteins against any destructive processes is the only way to derive maximum benefi ts from hardcore trainings.

Balancing on the edge of overtraining, we should provide the body with proper anti-cata-bolic protection to avoid it. Even with positive energy balance, our muscles are exposed to unfavourable processes. Therefore, it is worth providing them with an eff ective anti-catabolic shield. This shield should include BCAAs taken also in the pre- and post-training period, and also L-glutamine administered at regular intervals several times per day. An absolute mini-mum are such products as BCAA X-TANK or L-GLUTAMINE XTREME. A lot of training people remember about supplements supporting their energy balance during training sessions. They take diff erent types of stimulants, creatine stacks and forget that „one has to be on the lookout all the time”. Ensuring an appropriate metabolic environment and protecting muscle proteins against any destructive processes is the only way to derive maximum benefi ts from hardcore trainings.

Throughout the entire period of intensive eff ort and hard training sessions, it is recommended to sup-plement the diet with vitamin and mineral preparations. When we sweat, we lose valuable minerals and microelements, especially magnesium which can be supplemented with e.g. highly absorbable MAGNE-100 SPORT complex. Together with MULTI PACK, i.e. a complex vitamin and mineral formula, we will be able to protect our body against loss of substances necessary for its proper functioning.

And during the cool-down period? Sudden decrease in the daily protein consumption is not recommended as the body still needs the building material. To put it more simply, we should not combine cool-down periods with a draconian diet due to the risk of losing already achieved eff ects. In this period we should take care to consume as much calories as our demand for energy requires. Thus, we should base our diet on full-value meals composed of proteins and complex carbohydrates. The best diet is to have traditional meals, e.g. turkey or chicken breast with groats or rice and a daily dose of vegetables. The period of planned stagnation means also a break for the joints and provides proper time for their regeneration. It can be supported by JOINT THERAPY complex, i.e. a combination of naturally occurring building ingredients supporting the functioning of the joints and cartilage. Another option is to use e.g. COLLAGEN RENOVER collagen hydrolysate or JOINT(X)PACK recommended for recovery of the connective and bone tissue. Thus, you will be able to prepare yourself for intensive training sessions without the risk of dangerous injuries.

PERFECT WHE Y PROTE IN ULTIMATE PROTE IN WHE Y CREAMY COCKTAIL PERFECT WHE Y PROTE IN CASE IN 100 ISOLATE 100 NIGHT PROTE IN BLEND

BCAA X-TANK L-GLUTAMINE XTREME MULTI PACK MAGNE -100 SPORT JOINT THERAPY PLUS COLLAGEN RENOVER JOINT(X)PACK

03/2013

min-shop.co.ukwww.vitam

2403/2013

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INTENSITYCHEST

MUSCLES

UPPER PART OF THE BACK

MUSCLES

LOWER PART OF THE BACK

MUSCLESBICEPS TRICEPS

DELTOID MUSCLES

TRAPEZIUS MUSCLE

ABDOMEN MUSCLES

FEMORAL QUADRICEPS

FEMORAL BICEPS

CALF MUSCLES

LOW 3 3 3 2 2 2 2 2 3 3 2

AVERAGE 5 5 5 3 3 3 3 3 4 4 3

HIGH 7 7 0 5 5 4 4 4 7 6 4

INTENSITY

LOWLOWAVERAGEAVERAGE

HIGHHIGHCHEST MUSCLES

UPPER PART OF THE BACK MUSCLES

LOWER PART OF THE BACK MUSCLES

BICEPS

TRICEPS

DELTOID MUSCLES

TRAPEZIUS MUSCLE

ABDOMEN MUSCLES

FEMORAL QUADRICEPS

FEMORAL BICEPS

CALF MUSCLES

Recommended breaks between exercises for specifi c muscle groups [0–8 days]

2503/2013

www.vitamin-shop.co.uk

must be balanced by an adequate rest peri-

od. A traditional regeneration period is a one-

day break. If we forget about this, we risk an

overtraining syndrome which in addition to

physical and mental symptoms (e.g. fatigue,

aversion to training, irritation, and sleepless-

ness) means also the risk of hormonal disor-

ders. This can lead to elevated cortisol level,

thus making it more diffi cult to burn fat and

galloping catabolism.

COOLDOWN PERIOD A METHOD FOR GROWTHAn old truth should be reminded that rest

and cool-down periods do not eliminate once

achieved eff ects, but their aim is to cause mus-

cles to spring up like weeds. By exercising

without any breaks, we will not be able

to achieve such growth as when we

take a break from time to time

from pumping up the iron.

Even if we use varied exer-

cising regimes to make it

impossible for the muscles

to adapt to the eff ort, we

will not achieve the same

results as during an inten-

tional cool-down period.

Rest periods remind us

to some extent a fresh-

man syndrome when there

is an excellent growth in

mass and strength in people

who have just started their

adventure with bodybuilding. Of

course, mostly in those who take

into account proper nutrition and rest

as well as proper training regimes.

More advances people, by an intentional

cool-down period, can to a certain degree

cheat their organism by pretending to be a

rookie at this. The trick is to make the body

believe that we want to take a break and not

to achieve a permanent condition without

weights and trainings – that’s why the body

adapts to the new situation, a semi-catabolic

state. To put it simply, it starts accumulating

proteins in the muscle cells, glycogen in the

liver, and this causes growth. To be success-

ful, the cool-down period should last 6–8

days. „A weekly rest period, which will be

used by the body for growth, will be unex-

pectedly broken by another warm-up in the

gym and acute anabolic state,” said Artur

Rzeszutek, a long-experienced bodybuild-

ing instructor. This means another impulse

and hypertrophy forced on by training and

again we grow faster than grass on the Ol-

ympic Stadium.

Is an 8-day rest period long? Just ask a few

bodybuilders at a gym. Most of them would

say that for months they have not taken a

break longer than 2–3 days. And usually they

say it proudly, as it shows that they do not let

go and their training is as important as saying

prayers for the pope.

A continuous off ensive won’t end the war;

it will only bring a temporary victory. In „The

Art of War” by Sun Tzu, a legendary Chinese

general, we can read that whoever knows

his enemy and himself does not have to fear

anything, whether he goes out to fi ght 1 or

100 battles, and whoever knows neither his

enemy, nor himself, will suff er defeat in every

battle. Therefore, we recommend brushing

up on when to take a rest period (see the ta-

ble). Who remembers that the chest muscles

need fi ve to seven days for regeneration and

rest after intensive training? Yes, one week

without working your chest! You exercise

hard and have no eff ects? Perhaps you’re rid-

ing roughshod over yourself..

CONCLUSIONOf course, the above discussion is not even a

half of what could be written about an over-

training syndrome and alternatives to back-

breaking training sessions. However, it could

provide a signal and good advice for people

who are still convinced that only maximum

daily grind will bring substantial eff ects. Yes,

hard training is indispensable, but when plan-

ning the next exercise cycle, let’s say for the

next three months, think about your rest and

regeneration period. Do not forget about the

appropriate selection of weights. You don’t

have to work hard for an injury, but hard work

is needed to repair joint injuries, strained

backbone and torn muscles. It’s not worth

your time which later must be used for treat-

ment and in most case long-term rehabilita-

tion. Would it not be better to take a break

and gather strength for the next cycle? Think

about it.

KRZYSZTOF SZCZYPEKOWNER OF THE VITAMIN-SHOP® IN SLOUGH

Modern life runs at a breakneck speed, so we often ignore our bodies’ natural

needs, instead focusing on earning money. The constant battle for survival, com-

bined with an unhealthy diet, wreaks havoc throughout out bodies. Fortunately we

can stop or even reverse all these negative changes. You just need to really want

to; any type of physical activity will help you restore natural balance. I decided to

open a VITAMIN-SHOP®, part of the very well managed franchise, from the begin-

ning focusing on personalised support programmes and individually-selected sup-

plements. Over the last 3 years, our customers have been able to count on tailor-

made supplement advice, using formulations made by the best manufacturers.

Our team is led by real experts, for whom healthy living and supplements hold no

secrets. Their knowledge is based on many years of practical experience, since our

employees work out and use supplements themselves. It means they know which

products really work, and how. Whether you’re an amateur or a professional athlete,

the staff at our VITAMIN-SHOP® will be friendly and help you achieve your goals.

Because our VITAMIN-SHOP® operates as part of a large network, we’re able to off er

our customers products not available elsewhere. We also have constant access to

the latest specialist marketing tools, and participate in professional training courses.

LUKASZ SMETEKOWNER OF THE VITAMIN-SHOP®’S IN LEAMINGTON SPA AND RUGBY

Leading a healthy lifestyle is becoming increasingly popular, and the numbers of

customers interested in dietary and supplement advice continue to grow. That’s

why VITAMIN-SHOP® is an excellent investment and way of making money. But it’s

about more than just profi ts: I fi nd running my shops in Leamington Spa and Rugby

immensely satisfying. Every day me and my sellers helping customers achieve their

dreams of a perfect silhouette by providing professional advice and a full range

of products made by renowned manufacturers, such as TREC NUTRITION. Best is

that most of our clients have been recommended by existing customers. VITAMIN-

SHOP® isn’t just visited by professional athletes: we also have customers who simply

want to change their lives and look after their physical and mental wellbeing. That’s

why alongside specialist formulas for athletes, the VITAMIN-SHOP® range includes

supplements to help reduce weight, improve concentration, increase vitality, and

nutricosmetics. VITAMIN-SHOP® also provides essential support, attractive brand-

ing, a unique product range, and plenty of promotions. I recommend the business

to anyone seeking independence and not afraid of a challenge.

GERM

ANY

KAROL OLENDEROWNER OF THE VITAMIN-SHOP® IN READING

Our VITAMIN-SHOP® in Reading attracts all sorts of customers. They often lack ba-

sic knowledge about nutrition and training methods. Everyone who exercises reg-

ularly needs to know that even the lowest levels of physical activity increase their

body’s need for key nutrients. To meet these requirements, you need to modify

your diet and introduce essential supplements, otherwise your eff ort will result in

more damage than benefi t. That’s why VITAMIN-SHOP® is about more than sim-

ply selling products. It’s more than an ordinary shop: it’s a place where we help

people achieve the silhouette of their dreams. We teach our customers how to

train and how to eat properly, as well as showing them the mistakes they make

and how to avoid them; we also suggest which supplements they should take

and how, so that they’re not wasting money. And quality is essential, since you

shouldn’t scrimp and save on your health and silhouette. This applies both to nu-

trition and supplements; our bodies require excellent building materials and pure

energy. Formulations sold in the VITAMIN-SHOP® chain come only from the best

manufacturers using the fi nest raw materials to reassure customers that the labels

correctly refl ect the contents. The VITAMIN-SHOP® network is developing rapidly,

as is our shop. Business is booming, while the circles of regular, happy customers

are constantly growing, at least partly because we treat them as individuals. Pop

in for a consultation!

Come and see me in my VITAMIN-SHOP®’s:

Come and see me in my VITAMIN-SHOP®:

Come and see me in my VITAMIN-SHOP®:

ENGL

AND

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AND

ENGL

AND

545 Oxford Road, Reading

Shopping Queensmere, Slough

58 Clements Street, Leamington SPARailway Terrace – 4 Central Buildings, Rugby

PAWEŁ I MAGDA GRABAREKOWNERS OF THE VITAMIN-SHOP® IN CHESTER

All my childhood I was keen on sport. I was in the local football team, went jog-

ging and was a regular gym-goer. Then I fi rst decided to use some vitamin and di-

etary supplements to improve my physical fi tness and sports results. I opted for TREC

NUTRITION products which were exactly what the doctor ordered: high-quality sup-

plements at aff ordable prices. On my coming to England I had to face the fi rst serious

challenge in my life. Finding a job, learning the language and getting used to a new

culture was not easy. I had jobs which not always lived up to my expectations. I dreamt

about starting my own business and being my own boss. I was a regular at a local

gym, and then I noticed that there were no shops with professional supplements in

the neighbourhood. I decided to look for them in the Internet and that’s how I came

across the VITAMIN-SHOP® website. I found detailed information about this franchise.

VITAMIN-SHOP® quickly gained my trust – this is quite a young franchise with more

than 150 stores across Europe. I thought why not giving it a try? This would be an ideal

opportunity to try my hand at business and at the same time to do what I like do-

ing best. Shortly afterwards I opened my own VITAMIN-SHOP® in Chester. Soon after

I started, I received generous marketing and sales support. As a result I can off er my

customers a wide variety of products at very attractive prices.

PIOTR PRZYBYSZOWNER OF THE VITAMIN-SHOP® IN EDINBURGH

Ever since I can remember, sport has been an integral part of my life. When I moved

to the UK, I worked as a team leader at the Park Hotel Plaza in London. I didn’t have

enough time for exercise to satisfy me. My job required me to learn English and be

familiar with British culture, but it limited my training time. It wasn’t until I joined VI-

TAMIN-SHOP® that I was able to return to my former levels of activity. I used to play

basketball, but I was forced to stop due to a serious injury; that’s when I fi rst became

interested in fi tness training. Nowadays I’m proud of being in great physical shape and

having a great silhouette; I’m even preparing to enter my fi rst ever fi tness competi-

tion. VITAMIN-SHOP® helped me to learn how to best plan my diet and supplements,

and how to teach others to do the same. This makes it a lot easier to be successful

in sports. Eventually I decided to open my own shop in this dynamically developing

chain. I moved to Scotland, and the manager Robert Rzeźniczak helped me start my

new life under the wing of VITAMIN-SHOP®. The shop is in the city centre, in the Hay-

market district. My fi ancée and I are a great team: we sell the best products made by

over 40 manufacturers, including the excellent TREC NUTRITION formulations. We also

work as personal trainers in local clubs, combining dietary and supplement advice to

help clients obtain results. VITAMIN-SHOP® is an alternative to an unhealthy lifestyle,

as well as being an excellent business. It makes the impossible become possible. It’s a

great choice, which you won’t regret. Greetings from Scotland!

MAREK MACIEJEWSKIOWNER OF THE VITAMIN-SHOP® IN LONDON

Before I opened my VITAMIN-SHOP®, like many of my compatriots in the UK I

worked in the building trade. It was a diffi cult and demanding job, and so as time

went on, I decided I needed something more. My adventure with supplements

started 16 years ago: I experienced their power myself when I fi rst started using

amino acids, gainers and creatine. Starting my own business was a very daunt-

ing prospect in the Polish climate, so I decided to move abroad. Running my fi rst

shop was a huge challenge, because I had no experience in sales, but I managed

to fi nd premises within a week, and opened my own VITAMIN-SHOP®. The princi-

ples of cooperation were so clear, I got my head round them straight away. After 3

years we decided to leave Market Plaza and move the shop to a new location. As

a result we expanded our range of products and now we can off er three times as

many diff erent types of supplements. Our new VITAMIN-SHOP® is located within

3-minute walking distance from Turnpike Lane towards Manor House. Of course,

as usual, in addition to attractive prices, we also provide professional services

and expert advice. Every week new ground-breaking products are launched on

the market, advertised as an out-and-out Number One. This often has little to do

with the reality, but we can see through these marketing catchphrases. We rec-

ommend only tested and effi cacious products. Moreover, we mustn’t forget that

one’s man meat is another man’s poison – not everything works for everyone.

Come visit our shop and our experienced staff will help you achieve all your goals.

Hope to see you soon!

www.vitamin-shop.co.uk

Come and see me in my VITAMIN-SHOP®:

Come and see us in our VITAMIN-SHOP®:

Come and see me in my VITAMIN-SHOP®:

ENGL

AND

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LAND

ENGL

AND

33 Dalry Road, Edinburgh

Unit 6, Old Port Square, South View Road, Chester

12 Wordsworth Parade Green Lanes, London

OUR PARTNERS

Fats, similarly to proteins,

carbohydrates, vitamins

and mineral components,

belong to the group of

essential nutrients. Their

presence in the diet is

necessary for proper

bodily functions in both

sportsmen and non-training individuals.

Unfortunately, they are also one of the

most controversial food components

which have long been excluded from

sportsmen’s diets mostly due to their

negative role in many metabolic diseas-

es. They are said to cause cardiovascular

diseases, obesity, diabetes or even some

cancers. Thus, most publications concern-

ing fats in sportsmen’s diets describe only

undesirable adverse eff ects which for

the most part include an increase in the

fat tissue in the case of their excessive

consumption. Therefore, a good many

professionals are unwilling to consume

fat-containing products and take care to

limit fat content in their menu. As a rule this

results in the elimination of products that

are a good source of essential unsaturated

fatty acids which cannot be synthesized by

the human body, thus increasing the risk of

their defi ciency. Additionally, people who

tend to remove fat-containing products

from their diet deprive themselves of the

only source of vitamins A, D, E and K. These

are lipid-soluble vitamins and this is the only

way they can be eff ectively taken up into

the body.

However, accumulation of energy reserves

in the form of fat tissue is the eff ect of a posi-

tive caloric balance and not of consumption

of lipids. An increase in weight and in the

amount of subcutaneous fat results from

excessive consumption of energy supplied

with food, regardless of its source. No mat-

ter whether you consume proteins, fats or

carbohydrates – as long as you continue to

supply more calories than are needed, you

will keep on gaining weight.

The role of fats in sportWhen we take a closer look at the role of fats

in sportsmen’s diets, it is worth noting that

they provide a wide variety of pro-health

benefi ts. Lipids have a considerable impact

on the quality of physical activity and physi-

cal fi tness. Their quantity is much more im-

portant than their quality. It is advisable to

limit the unhealthiest saturated animal fat

and increase unsaturated lipids, mostly of

vegetable origin.

Saturated vs. unsaturated fatsNaturally occurring fatty acids are simple

and mostly linear organic acids with an

even number of carbon atoms. Their prop-

erties as well as those of lipids composed of

them depend to a great extent on the struc-

ture of the carbon chain and the degree

of saturation. Carbon atoms in the chain

can be connected with single bonds (satu-

rated) and double bonds (unsaturated).

2803/2013

www.vitamin-shop.co.uk

DO YOU REMEMBER THE DO YOU REMEMBER THE INGLORIOUS LOW FAT PERIOD INGLORIOUS LOW FAT PERIOD

WHEN WE WERE CONTINUALLY WHEN WE WERE CONTINUALLY PESTERED WITH FAKE FAT-PESTERED WITH FAKE FAT-

FREE – „LIGHT” PRODUCTS? FREE – „LIGHT” PRODUCTS? THIS PERIOD IS FORTUNATELY THIS PERIOD IS FORTUNATELY

OVER, HOWEVER, AN OVER, HOWEVER, AN AGGRESSIVE ANTI-FAT AGGRESSIVE ANTI-FAT

PROPAGANDA CAMPAIGN PROPAGANDA CAMPAIGN STICKS IN OUR MINDS. LIPID STICKS IN OUR MINDS. LIPID

COMPOUNDS ARE ESSENTIAL COMPOUNDS ARE ESSENTIAL FOR LIFE AND INDISPENSABLE FOR LIFE AND INDISPENSABLE

FOR A NUMBER OF BODILY FOR A NUMBER OF BODILY FUNCTIONS. YOU WANT FUNCTIONS. YOU WANT

TO KNOW WHICH? READ THIS TO KNOW WHICH? READ THIS ARTICLE TO FIND OUT.ARTICLE TO FIND OUT.

Fatty acids with at least one double bond

are called unsaturated fatty acids (UFA); if

there is more than one double bond, then

they are called polyunsaturated fatty acids

(PUFA). The position of the last double bond

in the fatty acid molecule is also important

as it determines to a large extent its biologi-

cal activity. The position of this bond in the

carbon chain of a fatty acid molecule can be

described with the Omega notation. This

notation shows at which carbon atom –

counting from the end of the carbon chain

– the double bond is located. For example,

omega-3 fatty acids have their last double

bond at carbon atom No. 3, counting from

the end of the carbon chain, and omega-6

– at carbon atom No. 6. There are also un-

saturated fatty acids which the human body

is unable to synthesise. They are called es-

sential unsaturated fatty acids (EUFA). These

acids are indispensable for proper function-

ing of the entire organism and they must

be supplied in food on a regular basis. Their

defi ciency causes harmful eff ects on health

such as e.g. infl ammatory reactions, inhib-

ited growth in infants and children, skin

changes, delayed wound healing, greater

sensitivity to infections, excessive brittle-

ness of capillary vessels or cholesterol me-

tabolism disorders. Thus, EUFA defi ciency

can be detrimental to many tissues and

organs at the same time. Most importantly,

the more intensive the physical activity, the

greater the demand for these molecules.

Therefore, hard-training sportsmen should

take into account the need for their greater

consumption.

The group of unsaturated fatty acids also

includes the very important omega-3 and

omega-6 acids. Not only are they vital for

proper functioning of the circulatory, nerv-

ous or immune system, but they also help

to maintain a high level of physical fi tness

of the entire body and accelerate its adap-

tation to new training intensity. Although

omega-3 acids occur in some green leafy

vegetables and vegetable oils (e.g. linseed

oil, pumpkin seed oil), they are most eff ec-

tive and absorbable if obtained from oily

cold-water sea fi sh. This is one of the few

oily sources of proteins that are so valu-

able for the human body. Omega-3 acids

are most abundant in fi sh such as mackerel,

salmon, sardine, anchovy or herring, but

they are also present in quite large amounts

in seafood – clams or various crustaceans.

Omega-6 acids occur in diff erent edible oils

derived from olives, corn, soya beans, ses-

ame, sunfl owers, evening primrose (Oeno-

thera L.), borage seed (Borago offi cinalis L.) or

wheat germ.

Saturated fatty acids have no double bonds

in their carbon chain. The main disadvan-

tage of these acids is that they can contrib-

ute to higher blood levels of bad cholesterol

(LDL). Animal products, such as meat, dairy

products (cream, milk), eggs (yolk), are the

main source of saturated fatty acids as are

2903/2013

www.vitamin-shop.co.uk

some vegetable oils, e.g. coconut oil. The

most disadvantageous are trans fatty acids

– commonly found in processed foodstuff s

containing cheap, semi-synthetic vegetable

fats. Unfortunately, low price goes hand in

hand with low nutritional value. They are

derived in the process of hydrogenation

in which unsaturated bonds in liquid veg-

etable oils become saturated. The transfor-

mation of double bonds into single bonds

changes a liquid into a solid. However, the

process produces by-products in the form

of trans fatty acids with changed molecu-

lar structure. This eff ect is also observed in

the process of heat treatment of foodstuff s.

Frying or baking caused the most valuable

unsaturated fatty acid to change into a satu-

rated one, with dangerous trans fatty acids

into the bargain. They are abundant in such

products as French fries, popcorn or candy

bars. We should avoid such semi-synthetic,

processed industrial fats as the process of

hydrogenation results in a radical change of

their properties and metabolism. A number

of research studies have shown the adverse

health eff ects of trans fatty acids – their reg-

ular consumption increases the bad choles-

terol level and the risk of metabolic diseases

or even cancer.

Fat – an essential dietary ingredient!As shown in this article, fat cannot be en-

tirely eliminated from our menu as the lack

of fat could lead to diseases associated with

the defi ciency of essential unsaturated fatty

acids and improper uptake of fat-soluble vi-

tamins. Lipids are stored in the body in the

THE MAIN FUNCTIONS OF FATSTHE MAIN FUNCTIONS OF FATSOn the average they should constitute between 25

and 30% of the daily caloric intake. We should remember

that fats are a concentrated source of energy. They provide

nearly 2.5 times more energy than carbohydrates, however, their

metabolism is slightly more complicated and takes more time.

Fats are a very good source of energy, especially in sports requir-

ing long-term eff ort. Although their metabolism is about 10 times

slower compared to carbohydrates, it generates much more energy.

For example, 1 glucose molecule provides 1 ATP molecule (anaerobic

oxidation) or 36 ATP molecules (aerobic oxidation), while 1 molecule

of palmitic acid (fatty acid) provides as many as 160 ATP molecules. It

should also be noted that an addition of fats to meals helps to achieve

the feeling of fullness faster. This is so because fats inhibit the secretion

of gastric juice. Also, lipids play an important role in the metabolism of

proteins. Their combined consumption slows down the uptake of pro-

teins which can be of advantage in meals before a longer period of hunger,

e.g. before sleep. Of course, fats add to the taste value of meals.

SOUR

CE O

F EN

ERGY

SOUR

CE O

F EN

ERGY

f

ro-

nger,

On account of their specifi c

structure, fats are highly suitable as a back-up

source of energy. When compared to carbohydrates or

proteins which bind water, triglycerides (fat reserves) are stored

basically in an anhydrous form. What does this mean? This is very sim-

ple. Each gram of dry glycogen binds 2 g of water, while fat binds none.

As a result 1 g of anhydrous fat allows storing 6 times more energy than the

same amount of glycogen. That’s why the reserve material in the human body

is essentially composed of fats and not carbohydrates. If an average 75-kg man

had his energy stored in the form of glycogen (this is, of course, a purely hy-

pothetical example), he would weigh 135 kg. Our fat reserves help us to

survive hunger as they are the main source of energy when the ca-

loric supplies are running low.

ENERGY RESERVEENERGY RESERVE

form of neutral triglycer-

ides (triacylglycerols). They

are formed by the addition of

3 fatty acid molecules to 1 glycerol

molecule (the simplest stable trihydroxy

alcohol). During physical eff ort the hu-

man body stimulates the fat tissue with

the help of hormones to release fatty

acids (lipolysis). Energy produced during

exercises is also mostly based on free fatty

acids (FFA), and also plasma triacylglycer-

ols, muscular triacylglycerols and ketone

bodies. The longer the eff ort, the faster

the lipolysis and as a result the greater

the FFA blood level. At the same time the

re-synthesis of triglycerides (lipogenesis)

is inhibited in fat tissue and liver. As soon

as the eff ort is over, the speed of lipolysis

and FFA concentration return rapidly to

their initial level. There are many fac-

,

Lipids accumulated under the

skin provide a thermal insulation and

mechanical protection layer. As a result the

body is capable of functioning in diff erent

weather conditions and maintaining a constant

temperature. The fats accumulated inside the

body are a natural protective layer of the

internal organs and prevent their

displacement.

PROT

ECTION AND THERMAL IN

SULATI

PROT

ECTION AND THERMAL IN

SULATION

Fats are

an essential ingredi-

ent in the biosynthesis of building

components for biological membranes

– also those surrounding the cells. The lipid

molecules contained in the membrane account for

the so-called liquid mosaic structure. What does this

mean? Well, to put it simply, such a membrane is

semi-permeable and selective. Therefore, some

compounds can easily penetrate inside the

cell, while others cannot.

BIOLOGICAL MEM

BR

AN

E BUILDING BLOCKS

BIOLOGICAL MEM

BR

AN

E BUILDING BLOCKS

form of

ides (triac

are formed b

3 fatty acid molecu

OON

mbrane is

ore, some

de the

Lipids are indispensable

components for a number of hor-

mones. These are precursors of eicosanoids

– mediators in the transmission of biological signals

from cell to cell over a hormonal pathway. This group in-

cludes e.g. prostaglandins, leukotrienes or thromboxanes

– important infl ammatory mediators. While discussing hor-

mones based on lipid compounds, a reference to steroids

is in order. The structural framework of such molecules

as testosterone, estrogen or cortisol is created in

a multi-stage process of enzymatic modi-

fi cation of cholesterol.

HORMO

NE BUILDING BLOCKS

HORMO

NE BUILDING BLOCKS

3003/2013

www.vitamin-shop.co.uk

tors underlying the use of FFA in the mus-

cles, such as: type of muscle fi bres, speed

of FFA transport to the cytoplasm and from

there to mitochondria or the mitochondrial

potential for aerobic processes. One of the

main factors for fat metabolism is the type

of eff ort and availability of carbohydrates in

the body.

Fats in metabolismMetabolism of fats is closely related to me-

tabolism of carbohydrates. If the level of

carbohydrates falls below a certain thresh-

old value, the Krebs cycle is disrupted and

so is the oxidation of fatty acids. That’s why

carbohydrates are said to fuel the oxidation

of fats as FFAs cannot be the only source of

energy for working muscles. However, they

are the major source of energy during physi-

cal eff ort above 50% of VO2max (maximum

oxygen uptake). In this case only 5% of fatty

acids are derived from the decomposition

of plasma triacylglycerols. Their oxidation

is specifi cally active during long-term eff ort

when lipoprotein lipase activity increases

in the skeletal muscles. On the other hand

the content of muscular triacylglycerols de-

creases signifi cantly during eff ort at about

65% of VO2max. It is considered that muscu-

lar triacylglycerols then provide about 25%

of the demand for energy substrates.

It is now currently believed that fat con-

tained in food should provide 25–30% of

the daily demand for energy. In the case

of professional sportsmen its content in

the diet should not deviate to a signifi cant

extent from the standard recommended

dose for the general population; it can be

even slightly lower depending on the sports

discipline. Any additional energy should be

derived from carbohydrates and proteins.

The minimum fat consumption threshold

for adults is about 15% of the total caloric

demand. Particular attention should be also

paid to the appropriate quality of the con-

sumed fats. When analysing the nutritional

regime of sportsmen, such factors as the

percentage of saturated, mono– and poly-

unsaturated fatty acids and their proper

ratios are of considerable importance. A suf-

fi ciently high consumption of EUFAs, ome-

ga-3 and omega-6 fatty acids, their proper

ratios and the percentage of cholesterol is

also important. A standard European diet

supplies too little omega-6 and too much

omega-3 acids. This causes an improper

ratio of omega-6 to omega-3 acids which

usually is 20:1, while the normal ratio should

range from 4:1 to 2:1. Maintaining proper

functioning of the body depends on the

adequate percentage of EUFAs in the diet.

The metabolism of omega-6 acids gener-

ates pro-infl ammatory compounds, while

THE MAIN FUNCTIONS OF FATSENERGY RESERVE

the metabolism of omega-3 acids gener-

ates anti-infl ammatory compounds. Long-

term excess of omega-6 acids compared

to omega-3 acids in the diet contributes to

weaker functions of the immunity system

and greater frequency of infl ammatory

conditions. Improper consumption of fatty

acids is also conducive to the aggregation of

blood platelets and inhibits the incorpora-

tion of EPAs and DHAs (omega-3 acids: ei-

cosapentaenoic acid and docosahexaenoic

acid) into the plasma (cell) membranes.

Nevertheless, a suffi cient amount of ome-

ga-9 acids in the diet in relation to the other

two groups of omega acids (EUFAs) is im-

portant in terms of proper structure of such

membranes. Omega-3 and omega-6 acids

increase its permeability, while omega-9

acids decrease its permeability. Thus, they

balance the eff ects of EUFAs and regulate

the fl uidity and permeability of the cell

membranes. Therefore, it is important to

supply the body with all types of unsaturat-

ed fatty acids in appropriate and balanced

proportions.

For that reason it is worth sup-

plementing the daily

diet with ready-to-use

preparations with

properly selected

ingredients to pro-

vide the body with

omega-3, omega-6

and omega-9 acids in

optimum proportions

according to the most

recent nutritional recom-

mendations. Products based on

high-quality oils derived in the proc-

ess of cold extraction from ocean fi sh

and plants are especially valuable.

I would recommend top-quality sup-

plements here. If you need to supple-

ment omega-3 acids, try SUPER OME-GA-3, and if you want a product with

all the most important omega acids,

test OMEGA-3-6-9 – both products

are manufactured by TREC NUTRI-

TION. You should remember that

vegetable sources of omega-3 acids

supply a large amount of alpha-lino-

lenic acid (ALA) which can be used

by the human body to produce

the other omega acids.

As far as supplementation of fatty acids is

concerned, for sports disciplines requir-

ing particularly intensive physical activity

I would recommend MCT oil which con-

tains mid-length triglyceride chains isolated

from coconut oil. On account of their spe-

cifi c structure, they are absorbed as easily as

carbohydrates, but they provide 2.5 times

as much energy. With products such as

MCT GOLD by TREC NUTRITION, you can

signifi cantly improve the caloric value of

your diet when you need more energy or

during a reducing diet.

SummaryWe hope that this article provided a clear list

of all benefi cial eff ects of properly balanced

consumption of lipids. Remember – fats are

not bad and they are necessary for a high

level of physical fi tness and good health. It

is important to check their origin, therefore,

when composing your daily diet, choose

only those most benefi cial – unsaturated,

while saturated fatty acids – especially

those highly processed, used in the food

industry – should be avoided.

3103/2013

www.vitamin-shop.co.uk

or that reason it is worth sup-

ementing the daily

et with ready-to-use

reparations with

roperly selected

gredients to pro-

de the body with

mega-3, omega-6

nd omega-9 acids in

ptimum proportions

ccording to the most

cent nutritional recom-

endations. Products based on

gh-quality oils derived in the proc-

ss of cold extraction from ocean fi sh

nd plants are especially valuable.

would recommend top-quality sup-

ements here. If you need to supple-

ent omega-3 acids, try SUPER OME-A-3, and if you want a product with

l the most important omega acids,

st OMEGA-3-6-9 – both products

e manufactured by TREC NUTRI-

ON. You should remember that

egetable sources of omega-3 acids

upply a large amount of alpha-lino-

nic acid (ALA) which can be used

y the human body to produce

e other omega acids.

wwwwwwwwwwwwwwwwww.vitamin-shop.co.uk

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www.vitamin-shop.co.uk

3203/2013

www.vitamin-shop.co.uk

SCRAMBLED EGGS WITH SALMON

TENDERLOIN IN CHANTERELLES

LOW-CARBOHYDRATE, FILLING BREAKFAST FOR EVERY

CONTESTANT

ADDING MORE VARIETY TO EVERY

CONTESTANT’S NUTRITION

A really nutritious breakfast!

INGREDIENTS:5 egg whites and 1 yolk50 g smoked salmon*

2 slices wholemeal breadchivessalt

pepper

PREPARATION:/1/ Cut slices of salmon into small pieces

wand put them into a hot frying pan/2/ Crack one whole egg into a bowl, add five egg whites, chopped chives

and salt and pepper to taste/3/ Mix the ingredients and pour them into the

frying pan with the pre-fried salmon. Keep mixing until the eggs become firm

/4/ When the scrambled eggs are ready, put them on a plate and serve

with two slices wholemeal bread

INGREDIENTS: 200 g tenderloins from chicken breast

250 g chanterelles* 100 g basmati rice

1 tomato 1/2 onion

250 ml natural yoghurt

PREPARATION:/1/ Rinse tenderloins with water, dry them and then season them with pepper and salt to taste/2/ Grill the meat for 15 minutes on each side

/3/ Fry onions in a frying pan brushed with oil, add washed chanterelles, preferably whole, season

with salt and pepper/4/ After a few minutes, add natural yoghurt

and braise until tender, gently stirring from time to time

/5/ Put cooked rice, a portion of chanterelles and grilled tenderloins onto a plate.

* Smoked salmon is very tasty

and provides valuable omega-3

fatty acids, which are essential

for overall health and maintaining

a good condition

for the practice of sports.

*Forest mushrooms may add

a welcome variety to monotonous

bodybuilding nutrition plans.

Chanterelles taste great, they contain

a lot of minerals and are low

in calories – only 23 kcal per 100 g.

A great taste of

the autumn!

3303/2013

www.vitamin-shop.co.uk

OVEN-BAKED SOLE

LEAN FISH, PERFECTLY SUITED FOR MORE RESTRICTIVE

NUTRITION PLANS

Fish with an aromatic

flavour!

INGREDIENTS: 300 g sole fillets* 100 g brown rice

100 g broccoli a mixture of spices for fish (herbal pepper,

garlic, parsley, basil, ginger) 1 teaspoon lemon juice

PREPARATION:/1/ Heat the oven to 200°C

/2/ Season dried sole fillets as you prefer, using herbal pepper, garlic, parsley, basil and ginger, and finally sprinkle the fish with lemon juice

/3/ After rubbing the fillets with spices, wrap them in aluminium foil and put in the oven

/4/ Bake for about 25 minutes/5/ In the meantime, cook brown rice

and, 5 minutes before serving, put broccoli into boiling water

/6/ Remove the aromatic fish from the foil and serve on a plate with rice and broccoli

*Sole is very nutritious

– its meat is lean and contains

a lot of full-value protein.

Perfect as an easily digestible

meal even in a reducing

nutrition plan.

CRAB SALAD

A TASTY SALAD FOR LESS RESTRICTIVE NUTRITION PLANS

Exotic salad with pasta!

INGREDIENTS: 250 g crab sticks*

80 g durum penne pasta 1 broccoli

100 g canned red beans 1 red onion

250 ml natural yoghurt (Greek type) salt, pepper

PREPARATION:/1/ Cook penne pasta in salted water

/2/ Cook broccoli for 5 minutes in a separate pot

/3/ Cut crab sticks into small cubes and slice the onion into thin slices /4/ Place cooked pasta in a bowl,

then add crab sticks and drained red beans/5/ Mix all ingredients,

add Greek yoghurt and season to taste as desired

*High quality crab sticks have an aromatic

flavour and contain lean crab meat, which

is a valuable source of proteins, as well

as mono- and polyunsaturated fatty acids.

As you shop for ingredients, however,

pay attention to the label and crab meat

content – avoid the cheapest sticks. In this

case, it is better to pay more.

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