physique 3d winter 2013
DESCRIPTION
Winter 2013 issue of Physique 3DTRANSCRIPT
Motivate Your KidsHow They Can Join theUltimate Teen Challenge
START THE YEARSTRONG!• TRAINING TIPS FOR
QUICK RESULTS• GET FIT WHILE
HAVING FUN
+
eat smartBOOST ENERGY
5RULES OF EXERCISE NUTRITION
Knowledge Is Power
SPORTS SUPPLEMENTSDECODED
THE WOMAN WHO LOST 100 LB…and her fear of diabetes
Contents | WINTER 2013 | VOL. 2 NO. 1
20THE YEAR YOU CHANGED YOUR LIFEGet fired up and start the year off right by reinvigorating your fitness program with these smart and effective workout tips.
28THE 5 RULES OF EXERCISE NUTRITIONCheck out these five ways to get the most out of your exercise program by properly fueling yourself for health and performance.
38THE SPORTS-NUTRITION DECODERConfused by all the lingo in your local supplement store? Here’s aneveryday person’s guide to understanding sports nutrition.
38GENERATION STRONGJoin the fun at the Ultimate Teen Challenge, and get the studentathlete in your life motivated and fit while still having fun.
COVER PHOTO: Cory Sorensen
Features Departments/Columns4 Editor’s Letter
| FIT DIMENSIONS |
6 News & NotesBreaking news and research in the world of health and fitness.
10 Your PersonalTrainerIFBB professional Dave Hawkanswers your questions aboutnutrition and training.
16 Hot BuysCheck out these cutting-edgeproducts that can make a big difference in your overall regimen.
40 How I Did It!
No Turning BackMeet a woman who dropped over100 lb and saved herself from adangerous diagnosis.
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PAT. NOS. 5,965,596, 6,426,361 AND 7,504,376, EACH OF WHICH IS OWNED BY NATURAL ALTERNATIVES INTERNATIONAL, INC. (NAI). NAI IS ALSO THE OWNER OF THE REGISTERED TRADEMARK CARNOSYN®. CYTOSPORT™ PRODUCTS COMPLEMENT A SMART EATING AND HYDRATION PLAN THAT, WHEN COMBINED WITH A BALANCED EXERCISE PROGRAM, MAY CONTRIBUTE TO WEIGHT MANAGEMENT AND RECOVERY FROM EXERCISE. ©2012 CYTOSPORT, INC. BENICIA, CA 94510 USA cytosportmonster.com
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| From the Editor |
This year marks the 25thanniversary of the ArnoldSports Festival, the granddaddy
of American fitness shows. (You may be reading this magazine at the ASF right now!) Held annually inColumbus, Ohio, this collection ofsports and fitness events is attendedby over a 100,000 people, who jamthe expo aisles to meet fitness super-stars and collect complimentary giftsfrom the dozens of booth exhibits.
If you enjoy the ASF, you’re goingto love the Europa Games. That’sbecause Europa puts you at the centerof the action. Held four times through-out the year, the Europa Games aretailored for the weekend warrior, andprides itself on being accessible to thewhole family. Whether your passion is martial arts, bodybuilding, CrossFit,powerlifting or another activity, you’llfind it at the Europa Games. And likethe ASF, the Europa Games featurelively expos, with tons of booths,where you can meet some of thebiggest names in the industry. Formerly known as the Europa Get
Fit & Sports Expo, the Europa Gameswill be held four times this year inthese major cities:
u Orlando, April 19-20u Hartford, June 29u Dallas, August 16-17u Phoenix, October 19.
A highlight of the Europa Games is Europa University. Organized by the International Society of SportsNutritionists, Europa University presentsimportant new research in nutrition andexercise, along with seminars fromexperts who share practical informationthat you can apply to your own fitnessprogram. The Europa Games will alsoroll out a series of obstacle-course challenges for those who have becomefans of athletic events like ToughMudder and Spartan races. With so many people concerned
about the nation’s youth, EuropaGames are a godsend to those whowish to inspire young people to getmore involved in the fitness lifestyle,while fostering a closer and morerewarding family experience.
MAKE YOUR PLANS NOW!Visit europaexpo.com to find out howyou can make arrangements to visitone (or all!) of these great sports andfitness celebrations.
THE EUROPA GAMES: BIGGER THAN EVER IN 2013GET READY FOR THE BEST YEAR YET FOR THESE FUN AND REWARDING FITNESS EVENTS.
JIM SCHMALTZ
Physique 3D
2 PHYSIQUE 3D Winter 2013
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PepForm® is a trademark of Glanbia PLC. Licensed under one or more of U.S. Pat. Nos. 5,965,596, 6,426,361 and 7,504,376, each of which is owned by Natural Alternatives In-ternational, Inc. (NAI). NAI is also the owner of the registered trademark CarnoSyn®.
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4 PHYSIQUE 3D Winter 2013
NEWS & NOTES u P4 | YOUR PERSONAL TRAINER u P10 | HOT BUYS u P16
Science to Kids:
Get Active!
1)Even small amounts of exercise boosts self-esteem in teens. Justminutes of stationary cycling improved an array of psychological
effects for obese teens in this study from the Journal of PediatricPsychology. Markers of self-esteem, scholastic abilities, body imageand social competence all improved for the overweight adolescents.
2)Aerobic exercise cuts diabetes risk in children. Only 20 minutesa day help to improve insulin resistance and reduce the risk of
type 2 diabetes, according to a study in the Journal of the AmericanMedical Association.
3)Vigorous exercise boosts kids’ overall health. The adolescents,some obese, did more than seven minutes of intense exercise
daily and improved waist size, blood pressure, body mass and otherhealth measures. The kids averaged 12 years of age. The studyappeared in Archives of Pediatrics & Adolescent Medicine.Bottom Line:The lead researcher in one study stressed thatparents should “throw away the scale” when helping their children, overweight or not, improve themselves physically andmentally, but get them moving.
A swarm of new researchaffirms the benefits
of exercise for children and adolescents.
Three recent studies highlight the importance of exercise for kids and teens.
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FITDIMENSIONS NEWS & NOTES | BY THE ED ITORS
TURMERIC CANHELP MANAGE
BLOOD SUGARResearch in Molecular Nutrition and
Food Research found that the spice
helped those with type-2 diabetes
reduce the level of the free fatty acids
in their bloodstream.
EXERCISING CUTSAPPETITE IN WOMENForty-five minutes of brisk
walking lowered the brain’s
response to food, even in
obese women, according to a
study in Medicine and Science
in Sports and Exercise.
SOY ISOFLAVONES MAYHELP OLDER WOMEN LOSEWEIGHT Supplements of soy isoflavones
helped menopausal women reduce
body weight and improve the
metabolism of glucose, according
to a study in the journal Nutrition. THINKSTOCK (2)
6 PHYSIQUE 3D Winter 2013
- morning energy boost -
CHOCOLATE SUPERCHARGEHow to make it: Start with 3 heapingtbsp of organic, nonfat, plain ricottacheese. Add 2 tbsp of pumpkin seeds, a
few crushed coffee beans, 1 tbsp ofunsweetened cocoa, a drop of sunflower oil,
and a generous contribution of sweetener (the cocoais naturally bitter, so you’ll want enough sweetness to offset it). Mix in water to meet your desired consistency. Why you should eat it: The coffee beans combinedwith the cocoa will give you an endorphin and serotoninboost, and maybe even a buzz. Pumpkin seeds are greatfor prostate health, and are loaded with manganese andmagnesium. They’re also a substantial source of iron,copper and zinc.
WATCH YOUR STEP—ANDYOUR EGOAbout 1,500 gymgoers visit the ER each year
from accidents, says the Consumer Products
Safety Commission. Most injuries are tread-
mill-related, followed by
free-weight mishaps. About
82% of weightlifting injuries
were suffered by men—likely from
lifting too heavy in order to look more macho in the club.
Check your egos at the door, guys.
Here are Your 5 Fattest StatesObesity rates continue to climb in theU.S., with the South and Midwest regionsleading the fat pack.Here are the top five heaviest states by
percentage of obese residents, accordingto the U.S. Centers for Disease Controland Prevention.
1. Mississippi: 34.9%
2. Louisiana: 33.4%
3. West Virginia: 32.4%
4. Alabama: 32%
5. Michigan: 31.3%
The thinnest state? Colorado, with 20.7%of residents in the obese category.
quick tips
CLOCKWISE FROM TOP: THINKSTOCK; ISTOCKPHOTO; THINKSTOCK (4)
THINKS
TOCK
(2)
Does 30 Minutes Beat an Hour?A recent study in the AmericanJournal of Physiology proposedthat a 30-minute workout is just aseffective for weight loss as trainingfor an hour. Researchers from the University of Copenhagen followed a group of “heavy buthealthy” men who trained everyday for three months. The half-hour group lost 8 lb, while thehour-long group lost only 6 lb.Bottom Line:Workout benefitsdepend on numerous factors,such as type of exercise, intensity,physique goals and the nutritionalregimen of the exerciser. There’sno “one size fits all” workoutlength, but any exercise is betterthan none.
Winter 2013 PHYSIQUE 3D 7
That’s the total amount of U.S. states that had met a target of reducing obesityamong adults to 15%, according to theCenters for Disease Control and Prevention. ZERO
Pumping Iron Aids Cardio FitnessYou get more than muscle and strength by training with weights;you also get a boost in cardiovascular capacity. According to a study in the Journal of Exercise Physiology, resistance training performed to failure “is sufficient to induce significant improvementin cardiovascular fitness.” Bottom Line:While the researchers stress that training programsshould be varied, by raising the intensity of your weightliftingprogram to always train until failure, you’ll build cardio fitness as well.
CLOCK
WISE FR
OM TOP: THINKS
TOCK
; ISTOCK
PHOTO
; THINKS
TOCK
(4)
try this!
BAN WHITECARBS ATNIGHTCut out bread, pasta, potatoes andrice from your last meal of the dayand substitute steamed vegetables. It not only helps to keep off thoseextra pounds, but it improves yourbody’s elimination process.
Uplifting News:Pumping iron can help enhanceoverall fitness capacity.
10 PHYSIQUE 3D Winter 2013
FITDIMENSIONS YOUR PERSONAL TRAINER | BY DAVE HAWK
LATE-NIGHT NOSHING
During the week I usu-ally finish working outaround 9 p.m. Should I avoid eating carbsafter a late workout soI can get leaner? Also,is it better to do cardiobefore or right aftermy weight workout?
A Studies have shown that a com-bination of protein and carbs is
best after any workout, no matter whattime you do it. These macronutrientsstimulate the body’s metabolism andhelp support the release of key muscle-building hormones whilerepairing muscle tissue. The actualratio depends on your goal andamount of lean body weight. In myexperience, a ratio of 1:1 or even 2:1protein-to-carbs can be ideal whentrying to gain some lean musclemass while losing excess body fat.
As for your second question, thebest time to do cardio is first thing inthe morning on an empty stomach.This is the optimal time to burn fat andspeed up your metabolism. (You canweight-train later in the evening as timepermits.) If you can’t do cardio in themorning, perform it immediately afteryour weight training. You want to pre-serve energy for the weight workout,so don’t do cardio beforehand. Plus,performing low-impact cardio after aweight workout helps you to burnextra fat and calories while stimulatingthe release of natural growth hormone.
Q
n HAVE A QUESTION FOR DAVE? Submit it to him at [email protected].
A WORLD-CLASS EXPERT ANSWERS YOUR QUESTIONS.
THINKSTO
CK
of their original fat burner that haslong been a favorite of gym-goerswho want to take their weight-lossefforts to the next level.
Thermogenics alone are not a silver bullet for fat loss, but whenused properly to complement a solidnutritional and exercise plan, thesesupplements become strategic toolsthat provide greater results. However,before using any nutritional supple-ment, always consult with yourphysician and remember use theproducts only as directed.
your energy and workout capacity.Carbogen has been shown to increaseendurance during exercise by 143%and decrease lactic acid by 275%.
These truly effective digestiveenzymes can be found in some ofthe top sports-nutrition products onthe market today.
CAN A FAT BURNER HELP MELOSE WEIGHT?
Q I’m a 34-year-old womanwho’s been following a
consistent training and diet pro-gram and seeing good results,but I want to drop a bit morefat. I’d like to take a quality fatburner but am worried how itwill make me feel. Can youexplain how they work?
AAs you are learning, a consistenthealthy diet and exercise regi-
men is by far your best way to loseunwanted body fat and keep it off.But this process takes time, and mostof us want faster results so we lookto natural diet aids to speed thebody’s metabolism and support thefat-burning process for greater results.In studies, many key nutrients foundin top brands have shown to not onlyto burn fat and calories faster, andsupport strength and energy, butalso to create a natural anti-catabolicenvironment, allowing your body topreserve more muscle tissue whileon a lower-calorie diet with exercise.
One new fat burner on the marketthat’s getting a lot of attention isDyma-Burn Xtreme by DymatizeNutrition. It contains three potentproprietary blends into a single powerful but safe formula thatincludes green tea extract, caffeine,chromium, raspberry ketones andother well-researched nutrients thathelp enhance mood and energyalong with boosting metabolism.Another thermogenic I recommend isOxyElite Pro by USPlabs, an upgrade
INTESTINAL FORTITUDE
Q I’m trying to build musclesand wonder how important
is it to take digestive enzymes?If so, what do you recommend?
ADigestive enzymes are veryimportant. Your nutrition is only
as good as what your body allowsyou to break down and utilize. Manyathletes say, “It’s not exactly whatyou eat, but what you utilize thatcounts.” There are many very effec-tive enzymes, such as pepsin, papainand papaya to name a few, but mostjust break down your nutrients intomuscle energy, not necessarily supporting you with improved andgreater muscle recovery. This iswhere two digestive enzymes—Aminogen and Carbogen—becomevery effective in better utilizing yourfood and/or food supplements (i.e.,protein powders, bars, RTDs).
Aminogen is a halal-certifiedpatented enzyme product with exten-sive clinical data showing how ithelps the body break down food protein, improves the absorption ofamino acids, and increases nitrogenretention. Clinical studies showAminogen increases free amino acid levels by 100%, branched-chainamino acids (BCAAs) by 250% andnitrogen by 32%. This is why it helpsyou build more muscle mass andimproves recovery.
Another interesting enzyme isCarbogen. This enzyme helps thebody make better use of carbohy-drates. Carbohydrates are the body’sprimary energy source, so makingbetter utilization of carbs will increase
Quality fat burnerscan help you get the
most out of yourexercise routine.
YOUR PERSONAL TRAINER
THINKSTO
CK
12 PHYSIQUE 3D Winter 2013
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© 2011 USPlabs, llc. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Individual results may vary. Information in this ad should not be used as an indication or prediction of your individual results. Individuals are some of our most successful customers & followed a dedicated training & nutrition program and may have used other dietary supplements in addition to those illustrated. All examples are for illustration purposes only. USPLabs is not affiliated with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD.
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PROTEIN: HOW MUCH, WHAT KIND
Q I’m 5’10, 160 lb and I workout religiously. I’ve been
trying to put on muscle but myresults aren’t happening. Ibelieve I need to increase myprotein consumption but don’tknow how much I should betaking. Can you help?
A The amount of protein an indi-vidual consumes is based prima-
rily on lean body mass and yourgoal. There are three body types:ectomorph (a lean person with a fast metabolism, your typical hard-gainer); mesomorph (a natural
muscle man/woman); and endomorph(your larger, thicker, heavy-set individ-ual with a slower metabolism). Yousound like an ectomorph. Ectomorphsusually need a minimum of 1.2–1.7 gof protein per pound of lean bodymass to help feed the body to grow.For example, a 160-lb healthy personshould consume approximately 200 gper day (160 x 1.25), divided into fivemeals, along with calories from qualitycarbs and healthy fats.
A diet consisting of approximately40% carbs, 35% protein and 25% fatsis a good range for most muscle-building athletes to begin reaching
their lean-mass target numbers. Whenbuilding muscle, it’s important maintaina positive nitrogen balance. This iscritical for muscle recovery and newmuscle growth. When your bodydoesn’t have the necessary aminoacids at the times needed, it goes intonegative nitrogen balance and beginsto cannibalize muscle tissue.
Whey is a great protein source at certain times during the day, how-ever protein blends taken throughoutthe day may have the advantage, as they provide different absorptionrates, which keeps you at a highernitrogen balance longer, deliveringmore consistent amino acids duringlonger times of muscle recovery.
In simple terms, different proteinsources raise blood amino acids levelsat different rates, termed “time-releaserate.” Proteins can be categorized into three basic groups: fast release,medium release and slow release.Which category is the most effectivefor weight-training athletes has beena heated debate recently. Each cate-gory has its own characteristics andbenefits.n Fast Release: Increases bloodamino acids levels rapidly, but aminoacid levels also fall rapidly. Source:Whey protein peptide and isolate.n Medium Release: Takes slightlylonger to raise blood amino acids levels, but also drops slower. Source: Soy protein isolate or milkprotein isolate.n Slow Release: Provides a gradualincrease and maintains blood aminoacid levels for longer duration of time. Sources: Casein and whole-food protein.
Each of these individual proteinsources have their own unique bene-fits, but recent research suggests thata blend of whey protein isolate, soyprotein isolate and casein may be themagic formula for exercisers lookingfor the perfect protein. Try this triplethreat and see how it works for you.
YOUR PERSONAL TRAINER
Drinking proteinblends of soy, wheyand casein before
and after training willhelp boost results.
THINKS
TOCK
14 PHYSIQUE 3D Winter 2013
Dave Hawk is a former Mr. USA and Mr. World, and a consultant, personal trainer and adviser to NFL, NHL, WWE and NASCAR athletes.
16 PHYSIQUE 3D Winter 2013
FITDIMENSIONS HOT BUYS
Achieve ExcellenceTRY THESE CUTTING-EDGE SPORTS-NUTRITION SUPPLEMENTS TODAY.
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1 14 DAYS TO AWESOME 14 TO LEAN is a two-week weight-manage-ment system designed by world-famous celebrity trainer Gunnar Peterson. Thisthree-step nutrition plan gives you an energy catalyst, an appetite suppressantand an ultra-lean finishing compound. Following Gunnar’s customized weight-training plan while using these potent products will have you ready to walk thered carpet like an ultra-fit celebrity in just 14 days. Go to 14tolean.com for more.
2 TRAIN LIKE YOU MEAN IT CYTOSPORT’S MONSTER PUMP NOSgenerates what you want in your preworkout supplement: intense mentalfocus, clean energy, enhanced nitric oxide levels and explosive muscle power.There are no mystery proprietary blends that leave you wondering if there isenough of an ingredient to even produce results. With Monster Pump NOS, you see the exact quantity of each active ingredient per serving.
3 DELICIOUSLY CLEAN ISATORI’S EAT-SMART MEAL BAR is a brand-new protein-packed nutrition bar that delivers delectable taste in afiller-free recipe. You get 27 g of high-quality whey protein hydrolosates withoutempty sugar alcohols, unhealthy fats and worthless gelatin protein. Its high-fibercontent makes this delicious portable meal a smart choice indeed.
4 A JACKED-UP SNACK MHP’S POWER PAK PUDDING is idealwhether you’re looking to drop pounds or add muscle. With only 190 caloriesper serving, Power Pak Pudding delivers 30 g of excellent protein, great forbuilding muscle, and also 4.5 g of fat and 9 g of carbs.
5 PREPARE TO LAUNCH OPTIMUM NUTRITION’S PLATINUM PRE-puts your muscles into overdrive for every workout. Just one scoop gives you 1 g of micronized citrulline in a patent-pending peptide delivery system; 1.6 g of carnosyn beta-alanine; 200 mg of caffeine; 125 mg of capsicum fruit extractfrom chili peppers; and 250 g of an intense phytoblend of beat-juice powder,grape-seed extract and vitamin Cr.
6 NEW FORMULA, CLASSIC QUALITY USPLABS JACK3DMICRO is a fresh cutting-edge take on the famous preworkout supplement thatchanged the industry. Jack3d Micro combines unfamiliar nutrients with time-testedcentral-nervous-system activators and nitric-oxide (NO) boosters in precise ratiosthat result in an exponentially more potent delivery system. It contains no DMAA,AAKG, beta-alanine or creatine, and it’s not designed to be an ultra-heavy stimulant, but packs a powerful pump.
7 TAKE A “HIT” FOR FAT-LOSS ANS PERFORMANCE has created a fat burner called “HIT” that revs up your metabolism while enhancing cognitive function, helping you to sizzle off body fat while staying on yourgame. With a unique formula created after years of research and development,the “High-Intensity Thermogenic” also acts as an appetite suppressant.
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8 HAVE YOUR CAKE AND GROW MUSCLE, TOO BSN’S SYNTHA 6 premium protein vanilla cake batter is a dream come true for fitnessfanatics. A BCAA-rich blend of a half-dozen different types of top-quality proteins, this power-packed formula is the perfect anabolic snack for any timeof day. Developed for optimum taste satisfaction, Syntha-6 doesn’t skimpon growth activators, delivering 22 g of protein and 10 g of essential aminoacids per serving. You’ll gain a new appetite for building muscle as you satisfy your appetite for tasty desserts.
9 IMMUNE-BOOSTING JAVA BARNDAD’S RISE is a major newplayer in the field of functional coffee. Backed by 15 clinical studies, Rise is aninstant coffee that contains five times the amount of probiotics than found in a single serving of yogurt, boosting digestive health and immune function.
10 GUILTLESS TREATS FOR THE WHOLE FAMILY NOGII is acompany known for creating smart snacks that are great for kids and adults. TheNoGii Super Protein Bar is a gluten-free, delicious treat that delivers 30 g of a high-quality protein blend designed to meet the demanding needs of active men. Go to nogii.com to learn more more about this high-energy bar and how to get it.
Frying Off Body Fat (without feeling fried)!Dyma-Burn Xtreme with raspberry ketones is a cutting edge thermogenic for the 21st century
Another new year has just begun and everyone is looking for an edge in burning off that holiday weight gain. Dymatize Nutrition comes tothe rescue for those who find it difficult to lose that stubborn body-fat that seems to cling to your waste and thighs no matter how hard youwork out. Here’s the secret to the amazing power of Dyma-Burn Xtreme.
A BERRY STRONG INGREDIENTRaspberry ketones (RK) has emerged as the go-to fat-burning ingredient in today’s top thermogenics. While it ramps upyour metabolic engine, this natural fat fighter doesn’t stimulate your nervous system into the stratosphere and leave you jittery and suffering with insomnia. Clinical studies back this up. Japanese researchers found that RK was effective inpreventing obesity in response to a high-calorie diet. RK specifically promoted increased norepinephrine-induced fat break-down, enhanced thermogenesis and inhibited absorption of dietary fat. Together these effects contributed to a profoundreduction in whole-body fat and fat in visceral adipose tissue and the liver. This method of utilizing neurochemical manipulation means that you receive a powerful boost in metabolism with a gentle overall effect on your nervous stystem.
DYMA-BURN’S UNIQUE FORMULA OF THREE POTENT BLENDSDyma-Burn Xtreme contains three proprietary blends for maximum effects. XanaTHIN: A strategic blend of methylxanthines that provide energy and metabolic support.EPX 200: A specific ratio of sclareolides, EGCG and polyphenolics derived from water-extracted green tea and salvia sclarea.CapsaTONE: A precise blend of capsionoids and raspberry ketones tested for purity and potency.
This high-tech formula can help you finally gain control over appetite while helping you boost energy. And as with every Dymatize product, only the purest, highest quality supplements are carefully selected and formulated for Dyma-Burn Xtreme.
Winter 2013 PHYSIQUE 3D 17
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20 PHYSIQUE 3D Winter 2013
Enter Smiling: Committing to thefitness lifestyle starts with thesimple act of just showing up.
BY ADAM GONZALEZ
The Year YouCHANGEDYOUR LIFE
That would be this year. This time you’re going to get on trackand stay there to reach your 2013 fitness goals.
ask someone to think “New Year’s cliché” and they’re likely toimagine everything from a cute-puppy calendar or the TimesSquare ball drop. But none of those traditions is as prevalent
as that classic American declaration of getting fit. Anxious to takeadvantage of the clean-slate psychology offered by the new year,more first-time and returning gym-goers enroll at their local fitnessclub in January than during any other month.
“It really starts the day after Christmas,” says Joe Cirulli, founder of Florida’s renowned Gainesville Health and Fitness Center franchise.“We used to start our promotion January 1, and then we realized, weneed to start right on Christmas day.”
Gifting yourself with a gym membership is one thing; using it allyear long is the tricky part, says Belisa Vranich, PsyD, advisor withthe Gold’s Gym Fitness Institute. “Trying to make something a habit,or a regular thing you do as an adult, is a huge challenge. You haveto literally reprogram your brain to have new neuropathways bydoing it over and over and over.”
Put another way: Your body is the world’s most complex and capablecomputer, but it’s not good for much if it doesn’t have the right algorithmto follow. Here’s how to get the most out of your New Year’s reboot.
22 PHYSIQUE 3D Winter 2013
Setting the Goal PostsOf all the motivated people who join health clubs in an effort
to realize their calendar-marked resolutions, roughly 60%
begin slacking within three to six months. That’s because so
few attendees have any plan in mind beyond a hazy goal of
getting fit, says Diane Whaley, PhD, associate professor of
sport and exercise psychology at the University of Virginia.
“Say your goal is to be a healthier person. What the heck does
that mean? You have to have strategies. There’s a very simple
principle of goal setting called SMART goals. SMART is an
acronym for Specific, Measurable, Achievable, Realistic and
Time-Contingent.”
It’s the “R” that gives people the most trouble. Expecting
to shed 40 pounds virtually overnight is a frequent disap-
pointment, and a key reason people slink out of the gym and
into a private cookie party. (Losing 1–2 pounds a week with
proper diet and exercise is more realistic.)
Instead, says Whaley, you should assign yourself specific,
frequent goals and then take action to meet them. If 40
pounds is your eventual finish line, you’re better off thinking
of it in four 10-pound increments. “Maybe your long-term
goal is weight loss, but you have a bunch of short-term plans.
You’re able to see progress over that time span.”
Equally dispiriting for burgeoning gym members is the
intimidation factor of the facility—like the first day in a new
school, you don’t know where anything is. On your first visit,
ask for a guided tour: Cirulli has increased his facility’s reten-
tion rate by making sure no one feels disoriented by the
equipment or layout. He has staff show new members every-
thing from the floor schematic to their storage area.
“The idea is to make them feel comfortable walking into
the gym,” he says. “Think about how frustrating it would
be for a brand-new member to come in, and they can’t even
figure out how to open up a locker.”
Strength in NumbersThe mob mentality isn’t always a bad thing: Group exercises
classes have been shown to promote a higher exercise retention
rate, both because the classes provide dynamic cardiovascular
training and because relationships can be forged with the
attendees. “They can break the boredom, and you can lean on
others to psych you up when you just don’t have the energy,”
says Vranich.
Most gyms have an elaborate menu of classes to choose
from (everything from yoga to “boot camp” training), but
narrowing down a selection isn’t difficult, says Pete McCall, THIN
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“THERE’S A VERY SIMPLE PRINCIPLE OF GOAL SETTING CALLED SMART GOALS. SMART IS AN ACRONYM
FOR ‘SPECIFIC, MEASURABLE, ACHIEVABLE, REALISTIC AND TIME-CONTINGENT.’”
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CSCS, exercise physiologist with the American Council on
Exercise (ACE)—providing you ask yourself the right ques-
tions. “The most important thing is to find an activity they
enjoy doing. If somebody was a cross-country runner or
enjoyed endurance-type activities in high school, they’re
more likely to enjoy an indoor cycling class as opposed to a
boxing class. If they played team sports, they might enjoy a
sports-centric class.”
Carol Kennedy-Armbruster, MS, lecturer with the
Department of Kinesiology at Indiana University, recommends
looking at the class durations for a clue on their intensity level.
“When people first start out, they don’t need to be going
for an hour or more,” she reasons. “Those classes were
designed for people who have been exercising regularly.
You’re starting out, and you want to do something you’re
going to be successful at. Find one that’s not long or intense,
and then progress.”
While newly active people should have a baseline of fitness
before attending a class—a few weeks of walking at a moder-
ate pace will get your body used to the exertion—indoor
cycling is a terrific option for beginners, says McCall, because
cyclists can pedal at their own pace and not have to worry
about slowing down the group. “I’ve never seen two bikes
bumping into each other,” he laughs. “You can get your work-
out, and I can get mine.”
For those who want to make exercise feel less like exercise, a
dance routine like Zumba has worked wonders for enthusiasts.
“It makes the time go by faster,” says Kennedy-Armbruster.
“You don’t realize you’re moving. You’re not sore because it’s
not about muscle groups. It’s about having fun while you
dance.” The best of the rest? Pilates and yoga are “more about
strength and flexibility,” says Kennedy-Armbruster, while boot
camp training “can be intense” and isn’t a great option for
beginners. (See our sidebar for more details.)
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[ CLASS ACTION]By feeding off the motivation, intensity and effort of fellow fitness buffs, a group exercise class can be one of the most
effective ways to shed those holiday pounds. A handy guide to some of the more popular sessions:
INDOOR CYCLINGWhat is it? Mounted on stationary bikes, the classpedals to match the intensityof the instructor and themusic; you might be going up “hills,” sprinting or racing, depending on your speed and resist-ance setting.Great for: Cardiovascularendurance; no-impact lower-body toningBest for: Beginner to advanced Watch out for: Going too hard,too fast; try a short-durationclass at a moderate pace.
ZUMBA What is it? A trademarkedLatin dance class, Zumbaboasts roughly 1 millionactive participants who perform nightclub-styledance moves set to music.Great for: Burning calorieswithout the monotony of cardio machines Best for: Beginner toadvanced Watch out for: Pivoting canstress joints—ask yourinstructor for suggestions onappropriate footwear.
FITNESS BOOT CAMPWhat is it? A faux-militaryclass where exercisers usebody-weight exercises (push-ups, squats) and outdooractivities (sprints) to simulatecombat training. (Don’tworry: instructors rarely yell.)Great for: Muscular endurance,weight lossBest for: Intermediate toadvanced Watch out for: Obstaclecourses and uneven or wetterrain could be hazardous toyour footing—be prepared fora spill or two.
YOGAWhat is it? A surprisinglyintense program that combinesbreathing exercises withstretching; low emphasis on aerobic exercise.Great for: Strength and flexibilityBest for: Intermediate toadvancedWatch out for: Going beyonda safe range of motion, whichcan lead to muscle pain orstrain; those with high bloodpressure might aggravate itwith certain postures.
24 PHYSIQUE 3D Winter 2013
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26 PHYSIQUE 3D Winter 2013
Motivation SensationYou’re in the right class, the weights are getting a little
lighter, and the mirror is reflecting the results. So why do you
feel like slacking? “Once they get the results they were looking
for, they think, ‘OK, now I can take some time off,’” sighs
Cirulli. “I see that a lot in rehab centers. It’s amazing how
many people come in for rehab, get better, and when we offer
them time in the club, only about 25% take advantage of it.
Then they end up getting the same condition six months
down the road.”
Remind yourself that getting fit is only one part of the
equation; maintaining it—or even setting new goals—is
another. Those first three to six months are crucial when it
comes to adopting a habit and making it a regular part of
your life. Those sculpted bodies you see in the facility week
after week? They got over the hump and embroidered fitness
into their daily fabric. Many of them even experience guilt
when they can’t make a session. “That’s good guilt,” says
Whaley. “It tends to motivate you.”
Want to reach that level of commitment? Here’s a tip most
statistical couch potatoes don’t know: No matter how cold,
dark or unappealing it might be, getting up and to the gym
first thing in the morning is the best strategy for adhering to
a program. “It takes some discipline to get up earlier, but the
critical thing is that it’s over,” says Cirulli. “They don’t have to
make a decision. The idea of getting it over with early in the
morning gets you away from the potential of finding an
excuse after work.”
Try to focus not on your current reluctance to go, but how
you’ll feel afterward. “All of us have been there,” says Whaley.
“You drag yourself in and you say, ‘Wow, I feel better. I’m
glad I did that.’” (Another tip: If you’re dragging your feet,
try putting your workout clothes on—it’s as good as getting
halfway out the door.)
Whaley also advises that no one should be discouraged by
previous failed resolutions to get fit. “It’s not unusual for peo-
ple to start and stop, just like any other behavior change. Look
at smoking. For an individual to quit smoking, it rarely works
the first time. You need to do it a bunch of times. We shouldn’t
think of it as any different in terms of being physically active.
You have to make exercise an important part of what you
do and who you are.”
GETTING PERSONALEven with a solid group dynamic and a friendly staff, gymnewcomers are often dazed and confused at the optionsavailable on the main floor. Row after row of complexweight and cardio machines promise better health, but someof them might invite more comparisons to a brain teaserthan a body trimmer.
The answer to those woes is a personal trainer, accordingto Ron J. Clark, president of the National Federation ofProfessional Trainers (NFPT). “Two words? Education andmotivation,” he says. A trainer will not only instruct you onthe proper program for your goals, he/she will also reducethe possibility for injury by showing you proper form; better,they’ll hold you accountable to a schedule.
While you may be tempted to ask a friend for a recommen-dation—or simply approach the buffest guy with the club’s T-shirt on—the best way is to sit down with a gym counselorand explain your goals. “The health club should make thematch based on the skill set of the individual trainer,” Clark reasons. “Let’s say someone has some orthopedic issues. Youwant to steer them toward a trainer who’s [properly] certified.Or let’s say it’s a young athlete who needs coaching. Maybeyou’d want to steer them toward a personal trainer who’s withthe National Strength and Conditioning Association (NSCA).”
Sit down with your prospective trainer and solicit details onhow often he can work with you and for how much ($50–75per hour is the national average). Once you’re comfortablewith terms, you can map out personal goals and get expertadvice on the best way to achieve them; some trainers willeven recommend body-composition testing so you can chartyour progress down to the ounce, a crucial technique if you’refrightened by the scale going up after a prolonged regimen.(Don’t sweat it: you’re probably gaining muscle and losing fat.)
“NO MATTER HOW COLD, DARK OR UNAPPEALING IT MIGHT BE, GETTING UPAND TO THE GYM FIRST THING IN THEMORNING IS THE BEST STRATEGY FORADHERING TO A PROGRAM.”
Don’t Waste a Rep: Atrainer can help you takefull advantage of everyminute in the gym.
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28 PHYSIQUE 3D Winter 2013
CAPT
ION
according to some estimates, keeping fit is 80%
nutrition. Whether or not you buy into that num-
ber, you know that all the exercise in the world
can’t make up for a lousy diet. And if you’re an active
person who is trying to change body composition, your
nutritional demands are different from couch potatoes.
Active people need to keep their engines revving. Of
most concern are the macronutrients: carbohydrates,
protein and fat. You also need to pay attention to your
hydration if you regularly exercise. Following the five
commandments below will not only help you nutrition-
ally support your workouts, but also your ability to lose
weight while firming up your musculature.
Here’s how to keep your tank full and your body energized.
5RulesExerciseNutrition
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BY STACEY ACHUA
Even the best workout programwon’t make up for poor nutritionhabits, such as lack of hydration.
30 PHYSIQUE 3D Winter 2013
DON’T STARVE YOURSELFA lot of people put themselves on very low-calorie
diets when they get serious about losing weight.
Unfortunately, this strategy is doomed to fail for
two reasons. First, it’s not sustainable. If you’re cutting back
drastically on calories and you exercise
regularly, you’re going to lose weight in the
short term (both body fat and muscle
mass), but you’re going to be hungry and
feel weak most of the time. Ultimately,
you’ll return to your former eating
patterns, and then you’re not only likely
to add back all the weight you just lost,
but you may even gain more.
Second, extreme calorie cutting reduces
your metabolic rate—the amount of calo-
ries that your body naturally burns to
perform all of its daily functions, including
mobility, digestion, breathing, etc. By
reducing your metabolic rate, you make it
more likely that you’ll increase your body
weight and fat stores with normal eating patterns.
Follow these tips to avoid calorie shortfalls while dieting:
n Only reduce your calorie consumption about 10–15%
below what you need for body-weight maintenance.
Increase your calorie burning through anaerobic (weight
training) and aerobic (walking, running, etc.) activities. This
slower rate of burning body fat not only makes it easier to
sustain fat loss, but it also can help you maintain a higher
metabolic rate to better manage your weight in the long term.
n Never train on empty. Instead of skipping that meal
and running on fumes, eating a nutritious snack or taking a
meal-replacement supplement may give you the resolve you
need to hit the gym later in the day.
DON’T EXERCISE ON LOW CARBSTired before your workout? That just won’t do.
Energy is essential if you’re going to get the most
bang for your buck in the gym.
Before you exercise, make certain your brain has a steady
supply of glucose, or blood sugar. During prolonged exercise
of more than 60 minutes, a constant, steady source of carbohy-
drate is a must to fuel your brain and provide a backup source
of fuel for muscles as muscle glycogen is depleted.
Sugar used to be considered bad in almost any capacity, but
sports science has proved that to be untrue. Before you work out,
you should consume simple carbs or sugars. These sugars not only
help fuel your workouts, but they also promote recovery, as the
sugars are readily stored as muscle glycogen. Knowing the right
type of carbs to consume before and after your workout is critical
for enhancing your endurance. Follow these general guidelines:
n Take in slow-burning carbs before your workout.
Slow-digsting carbs include oatmeal, whole grains and foods
loaded with fiber (apples, cruciferous vegetables, etc.).
n Eat fast-burning carbs after your workout. After
exercise, you want to capitalize on the carbohydrate window—
the first 30–60 minutes after your workout when the muscles
are primed to replace muscle glycogen. This is critical for
endurance in your next workout. Immediately after you exercise,
your muscles are like sponges. They are
depleted of their glycogen (the storage form
of sugar), and they are looking to fill back
up. You need fast carbs to get as much sugar
back into muscles.
Fast carbs include glucose, sucrose,
maltodextrin (those found in sports drinks),
Vitargo, sugary candy, sports beans, gummies
and gels. That glycogen will then be present
for energy and endurance during the next
exercise session.
n Ingest at least 0.5 g of carbs per
pound of body weight. Restocking your
glycogen stores right after you exercise is
one of the best strategies for having energy
the next time you perform the same activity.
DON’T SKIMP ON PROTEIN Studies clearly demonstrate that active people
don’t eat enough protein, and that applies to both
genders. In fact, inadequate protein intake is perhaps
the leading nutritional blunder among active women.
Why is protein so important? It just so happens that, after
brain tissue, muscle is the most metabolically active tissue in
your body. Current estimates indicate that every pound of
muscle you have devours between 35–75 calories per day,
and that doesn’t include the calories your muscles burn
during exercise. For every pound of muscle tissue you lose,
your metabolic rate falls by about 5%. Do the following:
n Include a full serving of protein with every meal.
Protein has a higher thermic effect per calorie than other
macronutrients, so consuming a diet that has plenty of protein
will help burn more body fat than a diet of equal calories that’s
lower in protein.
n Follow the 4:1 carb-protein ratio before your
workouts. For years, preworkout nutrition was all about
carbs. Recent research shows that endurance is further
enhanced when athletes take in protein along with carbs
before and during exercise. Research shows that a ratio of
carbs to protein of 4:1 is best. This means that if you eat 40 g
of carbs preworkout, you should eat at least 10 g of protein.
n Pick a fast-digesting protein before and after
training. Before workouts, your best bets are fast-digesting
whey protein and medium-digesting soy. These will quickly
get into your bloodstream to provide energy for your workout
and help spare muscle glycogen. After workouts, you need a
combo of fast-digesting proteins and slow-digesting protein,
such as casein protein. A soy-whey-casein blend may be your
best bet after you train.
RULE
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It’s about quality calories, not just raw numbers, especially at crucial meals
like breakfast.
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DON’T FEAR FATOf course, it depends on the fat. Healthy fats
contribute to the feeling of fullness and help
stabilize blood sugar. The healthiest sources
include monounsaturated fats from plant sources like nuts,
seeds, olive oil and avocados and long chain omega-3s. Fats
to avoid include hydrogenated oils (trans fats) and saturated
fats. In general, stop obsessively counting fat grams and start
eating healthy fats. Follow these eating guidelines:
n Replace all high-caloried snack foods with raw
nuts, seeds, nut butters and dried fruit. Despite their
being calorically dense, nuts do not appear to cause fat gain.
In fact, frequent nut consumption has been linked to
improvements in body composition and a decreased risk for
weight gain, diabetes and heart disease.
n Use omega-3-rich extra virgin olive oil. Use it for
salad dressings, marinades, and low- to medium-temperature
cooking, and coconut oil for high-temperature cooking.
n Consume essential fats, particularly fish oils.
Cutting-edge research has demonstrated an association
between omega-3 fatty acids and increased muscle retention
and fat burning. Omega-3s activate the PPAR alpha receptor,
which frees up fat from existing fat cells to be burned for
fuel. It also prevents further storage of other dietary fats in
the fat cells.
n Get your omega-3s from fish and algal oils. For oils,
be sure they are protected from heat and light during storage.
To meet targets for daily intake, indulge in
servings of cold-water fish, such as salmon;
prepare your salad dressings with omega-3
rich oils; and include green, leafy vegetables and legumes. All
of these contribute to reaching your total daily goals.
STAY PROPERLY HYDRATEDActive individuals need to drink a minimum of
2–3 liters of water or water-based fluids every day.
Because proper hydration leads to enhanced
thermoregulation and increased oxygen exchange in the
lungs, the well-hydrated individual will have a more comfortable
and more productive workout. Even slight dehydration hinders
organ function, dampens the elimination of toxins and wastes,
and causes metabolism to suffer.
If you do nothing beyond increasing the amount of water
you drink every day, you will likely notice more radiant skin,
increased energy, enhanced mental focus and greater stamina
during physical exertion. Follow these guidelines:
n Be well hydrated before, during and after a workout.
The American College of Sports Medicine guidelines for
Hydration around exercise are as follows:
• Hydrate well in the 24 hours preceding exercise.
• Drink 400–600 ml of fluid 2 hours before training.
• Drink 150–350 ml of fluid every 15–20 minutes during training.
• Drink water before meals. A study presented at a National
Meeting of the American Chemical Society in Boston found
that drinking just two 8-oz glasses of water before meals led
to sustained weight loss. After doing so, subjects ate between
75–90 fewer calories during meals.
• Don’t use thirst as an indicator for hydration needs. You’re
already dehydrated if that’s the
case. This is especially crucial
when exercising in hot weather.
• For long exercise sessions,
you may want to upgrade to
a recovery drink. Chose a
quality energy drink, or
simply add a small amount
of salt (half a teaspoon per
liter) to your water.
7 Skipping meals or going for long periods oftime (more than five hours) without eating
7 “Forgetting” to eat
7 Rigid ideas about good foods/bad foods
7 Chronic dieting driven by bodyhatred/poor body image
7 Feeling overly guilty or self-loathing forbreaking unrealistic food rules meant tokeep one’s self “in line”
7 Fanatical or extreme “healthy” eating(i.e., sacrificing social eating situationsand holiday celebrations in order to eatfoods believed to be “right”)
7 Eating acceptable foods in front of othersand then bingeing on “forbidden” foodswhen alone
7 Using prescription pills, laxatives or compulsively exercising to compensatefor dietary “mistakes”
RULE
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Warning Signs of Disordered EatingBe alert for potential signs of disordered eating in your own daily habits and attitudes toward food. Being at war with food (or yourbody) not only reduces your quality of life, but it also sets the stage for more serious health problems. Here are the signs to look for:
Healthy fats are full of nutrients and caneven help with weight management.
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34 PHYSIQUE 3D Winter 2013
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The Sports-NutritionDecoder
Here’s a guide to dietary terms and how they can boost your workout results.
It has been proposed that proper feeding, if optimally timed, can aid maximum training results.
Fluid intake is key to maintain hydration, carbohydrate intake is important to help restore muscle
glycogen, and protein must be consumed for optimal muscle growth; however, timing of consump-
tion and the precise amounts of each of these nutrients required for maximum muscle growth on an
individual basis are not clearly understood. It is known that intake of a high-quality, complete protein is
an important part of an exercise program to help preserve muscle mass and promote muscle gain.
The greatest window of opportunity to gain muscle appears to be within the first three hours after
resistance exercise. When weight training is combined with eating protein-containing foods during the
early hours after exercise it leads to significant increases in muscle mass compared to delaying the same
meal. A delay in protein available for use by the muscle may result in a failure of your weight training
plan, leading to muscle loss or no gain. But which product should you consume to maximize gains from
your workout? What do all those terms found in the fitness magazines and supplement stores mean?
THIN
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The Sports-Nutrition Lexiconn Protein: Dietary protein helps stimu-
late muscle growth (especially after resist-
ance exercise) by providing essential
amino acids necessary for the synthesis
of new tissue. Examples of high-quality
proteins include dairy proteins, such as
whey and casein, egg and soy protein.
n Whey: Whey is a protein from dairy
that is considered to be a “fast” protein
because it is rapidly digested and leads
to a large, momentary rise in plasma
amino acids.
n Leucine: An amino acid of particular
interest to strength athletes for its ability to
stimulate skeletal muscle protein synthesis.
n Casein: A protein found in dairy
foods, casein is often referred to as a
“slow” protein since the modest increase
in plasma amino acids is more gradual
and prolonged.
n Arginine: An amino acid that is a nat-
ural signal for growth-hormone release
and may play an important role in building
muscle. Arginine is known for its effect on
blood-flow regulation; an increase in blood
flow can supply a higher proportion of
amino acids to the muscle. Soy protein has
300% more arginine compared to whey, so
if you’re looking for an arginine boost in
your protein, soy is a great choice.
n Glutamine: Like arginine, glutamine
is a natural signal for growth-hormone
release. This amino acid helps support the
immune system and is a precursor of glu-
tathione, an antioxidant that protects cells
from damage. Soy protein has about 30%
more glutamine than whey protein.
n BCAA: Branched-chain amino acids,
such as leucine, can be used as an energy
source during endurance exercise once
glycogen stores are expended. Whey pro-
tein has higher leucine and total BCAA
concentrations than casein and isolated
soy protein.
n Nucleotides: Nucleotides are com-
monly known as the building blocks of
DNA, but have many roles in the body.
Emerging research indicates dietary
nucleotides can play a role in maintenance
of the immune system. This is important
to people who stress their bodies with
intense exercise. Soy protein has signifi-
cantly higher nucleotide concentrations
than other sources, such as milk.
n Soy Protein: Protein that is isolated
from soybeans. It is thought to be
absorbed at an intermediate rate and can
serve as a bridge in supplying amino acids
to muscles when soy is consumed with
whey and casein.
Consuming protein blends (soy, whey
and casein) may help athletes and active
individuals build muscle with exercise and
recover faster after exercise. Although all
are complete proteins, each brings some-
thing unique to help athletes. Rather than
following a complicated supplement pro-
gram that requires taking multiple protein
sources throughout the day, athletes can
simply consume products that contain a
protein blend in a single offering.
For more articles on nutrition and
healthy eating, go to guiltlessplate.com.
BY MICHELLE BRAUN
Winter 2013 PHYSIQUE 3D 35
36 PHYSIQUE 3D Winter 2013
The Dymatize and Solae Ultimate Teen Challenge at the 2013 Arnold Sports Festivalpits teens in fun and challenging strength events. Don’t miss it!
With obesity and diabetes rates on the rise among
adolescents, it’s easy to forget that many
teenagers are intensely dedicated to staying in
shape and excelling at sports. And those fit high-school stu-
dents may be wondering, Where’s the love? Why don’t people
talk about the kids who are training and eating right?
Well, here’s the love, young athletes: The Dymatize and
Solae Ultimate Teen Challenge is back and better than ever!
Held annually at the Arnold Sports Festival, the UTC is an
exciting competition for high-school-aged boys and girls
who are rewarded for strength, endurance and agility.
Organized and hosted by big-time bodybuilder and all-
world trainer Dave Hawk—yes, that guy, of Muscle & Body
fame—the UTC features an assortment of imaginative phys-
ical challenges for both individuals and teams who compete
for awards and prizes.
This year, the Ultimate Teen Challenge will be held on
March 2 and 3 at the ASF in Columbus, Ohio. Organizers will
feature the traditional UTC events like the tire flip and bench
press, but expect a lot of new CrossFit-style challenges and
football skills competitions to spice up the action. Also, expect
special sports celebrities to show up and cheer on contestants
and share their knowledge. Previous events have seen wrestling
superstar Kurt Angle and NFL legend Franco Harris sharing
stories and successful strategies to the students.
UTC champs are eligible for prizes, including scholarships and
other awards. Even if you don’t compete, you’ll have fun, so get in
touch with organizers and find out who you can get involved in
the Ultimate Teen Challenge.
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Battle RoyaleThe 2013 Ultimate Teen Challenge
will consist of various skills and
CrossFit-style events based on each indi-
vidual’s body weight and age. Some
events from previous years include:
•Bench press
•Shuttle run
•Pull-up
•Vertical jump
•Weighted football toss
On Sunday, teams will take over the
Ultimate Teen Challenge with individu-
als partnering with a friend or team-
mate for a combined score. Any two
teens can sign up for this two-person
competition. Events include*:
•The Power Plus 2 Dual Bench
Press. Two teens will work together to
bench 70% of their combined body
weight. The Power Plus 2 is specially
designed such that the bar is perfectly
balanced between the two lifters. This
has been a favorite event over the past
two years!
•The Tire Flip Relay. Teens will take
turns flipping a 120-lb truck tire down a
course. Fastest time wins.
*Events are subject to change to simi-
lar event or activity.
Who’s Eligible?Any male or female teenager between
the ages of 13 and 19 can enter. The
event will feature a boys and girls divi-
sion, each of which will receive awards.
All participants must have proof of age
with a birth certificate, drivers license/
permit, or photo ID the day of the
event—no exceptions.
How to EnterTo compete in the Teen Challenge, all
teens must fill out an entry and waiver
form signed by a parent or guardian. The
entry fee is only $25, which covers both
days of competition. Download the forms
at hawksteenchallenge.com. If mailing
or faxing the application, please have all
documents postmarked or sent by Friday,
February 15. If you are unable to send
your documents by this time, you can
still enter by sending an email to
[email protected] to reserve
your participation, then bring the docu-
ments and payment directly to the event.
ALAN KING (4)
ALAN KING (3). PREVIOUS PAGE: ALAN KING (2)
QUESTIONS?Any pressing concerns can be satisfied by calling Dave Hawk at (412) 736-2645; or emailing questions [email protected]. For more information, visit hawksteenchallenge.com or call (724) 934-5700. You can also fax (724) 934-5707 or email [email protected].
38 PHYSIQUE 3D Winter 2013
ALA
N K
ING
(4)
ALA
N K
ING
(3).
PREV
IOU
S PA
GE:
ALA
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(2)
(l) Stephanie Snyder accepts her trophy from Ambition. (r) Nick Batemen poses with the men’s top five.
THE KUMITE CLASSIC: MAKING DREAMS COME TRUEWhile big national events the Ultimate Teen Challenge at the ASF draw a lot of atten-tion, local regional events are an important part of promoting healthy, fit lifestyles thatare accessible to those who can’t make the bigger shows. A great example is theKumite Classic, which features numerous opportunities for the whole family to enjoyand participate in the fitness lifestyle.
Held annually over the Memorial Day weekend, the Kumite Classic is based inPittsburgh at the Monroeville Convention Center, and hosts martial arts, physiqueand athletic competitions, along with a packed expo filled with booths that offersome of the best products and services in the industry.
Last year, the Kumite Classic hosted the first-ever Pittsburgh Fitness Model Search,hosted by internationally known model and actor Nick Bateman and recording artistAmbition. The winners were Stephanie Snyder of Pittsburgh, and Chuck Mauceri ofSolon, Ohio.
Chuck is a former Kumite Classic natural bodybuilding champion who has servedas the strength and conditioning coach at Notre Dame College. Stephanie is full-timestudent at La Roche College, majoring in marketing, and an aspiring competitive fit-ness competitor.
If you’re interested in competing in this year’s model search or attending theevent on May 24–25, visit kumiteclassic.com.
Future Glory is Yours!The results of the 2013 Ultimate
Teen Challenge will also be featured
in one of the world’s largest sports
and fitness publications, Muscle &
Body magazine.
You Won’t Walk Away Empty-handedEach teen who enters receives a 2013
Ultimate Teen Challenge T-shirt and a
gift bag from our participating sponsors,
including Dymatize and Solae.
40 PHYSIQUE 3D Winter 2013
| How I Did It! reader transformation | BY LORI YATES
Ihad been morbidly obese for manyyears and struggled with continuallygaining weight. I felt horrible aboutmyself. I hated looking in the mirrorand seeing my face with three chins.Each time I went to the doctor’soffice, I dreaded getting weighed. I was depressed. It got so bad that I contemplated suicide. Being morbidly obese causes
serious problems. I knew I should do something but felt really over-whelmed. I asked my doctor aboutdiet pills, but he told me that theydon’t work. I somehow felt justifiedthat because I couldn’t get diet pills,there was nothing I could do to getstarted on losing weight.My weight ballooned to 306 lb. I was
on a diet of fast food and soft drinks. I’deat at home by myself and devour alarge pizza or eat a dozen cupcakes inone sitting, and then do the same thingagain the next day and the next day. Then around the time of my birth-
day, I got the news from my doctor: adiagnosis of diabetes mellitus. This is
not happening, I thought. I was scaredand angry. I told the doctor that I wasn’tgoing to take medications. He told meI could hold off if I lost weight andchanged my eating habits. I decided Iwould do it—I would not be diabetic.
FINDING A GYM FAMILYA brand-new Anytime Fitness gym hadopened less than a block from the hos-pital where I work as a clinical socialworker. I talked with the gym owner,Mindy Lewis, and told her I needed tolose weight and was ready to do some-thing about it. Mindy recommendedAlexandra Seal as a personal trainer.Alex did an initial assessment and
right off the top worked with me to geta nutrition plan up and going. Then westarted the workouts. I remember thefirst ones. My body hurt, but it didn’thurt nearly as much as my bruisedego. I tried do a push-up and sit-up. I remembered my younger days when I could kick those out, but when I triedto get off the ground, the reality hitme: I couldn’t get off the floor. Tears
rolled down my face. But I told myself,I am not quitting.I didn’t quit. I kept working with
Alex, and eventually started doingCrossFit training with her. I had start-ed my program in May ‘09, weighing306 lb. On March 8, I weighed 205 lb. I have lost 100 lb and feel fantastic!
I do not have diabetes, my depressionand anxiety are well under control,and I am enjoying life.I am still training with Alex. I work
out six days a week, and at least fourof those days are two-a-day workouts.I do CrossFit twice a week. I ran my first3.5 miles nonstop. I compete againstmy trainer doing 100 sit-ups for time,and I can hold my own against her!I am solely responsible for my
health and have taken 100% responsi-bility for eating healthy and exercising.I am thankful that I have gone throughthis experience. And as I celebrate my100-lb weight loss with my friends andgym family, as well as my own family,I know that there’s no turning back,and that’s just all there is to it.
No Turning BackDEPRESSED AND DIAGNOSED WITH DIABETES, LORI YATESJOINED A HEALTH CLUB AND CHANGED HER LIFE FOR GOOD!
COURTESY OF LORI YATES
BIO BOX
Age: 46
Hometown:Lakewood, Wash.
Weight Before:306 lb
Weight Now:205 lb (and stilllosing!)
Lori’s Message: “I want everyoneto know that diet,exercise, accounta-bility and a goodsupport systemare all that’s needed to loseweight, get fit and stay healthy.”
© 2011 USPlabs, llc. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Individual results may vary. Information in this ad should not be used as an indication or prediction of your individual results. Individuals are some of our most successful customers & followed a dedicated training & nutrition program and may have used other dietary supplements in addition to those illustrated. All examples are for illustration purposes only. USPLabs is not affiliated with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD.
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