september 2013 max sports & fitness magazine

7/30/2019 SEPTEMBER 2013 MAX SPORTS & FITNESS MAGAZINE

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FREE! Compliments of:

SEPTEMBER 2013 www.maxmuscle.com

pg. 28

pg. 18

pg. 45

Combat Cold & FluHealthy Tips Inside

Get YourHead in

tHe GameMentally Tough

8nutrientStHat WiLL

Boost YourEndurancE

THE

FIGHTERISSUE

Feel Great

Look AmazingRegain Confdence

Gear To WearHardcore Circuit WorkoutInspiring Athletes

TRAINLONGER

pg. 56

GET BACKTO YOUR

'FIGHTINGWEIGHT'


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ATTENTION!

MAX

SEPTEMB

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E HIGHLY EFFECTIVE ENERGY STACK!


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WWW.MAXMUSCLE.COM SEPTEMBER 2013

28 Mentally ToughYou can't win i you can't

get your head in the game.

Here are some key tips.

RESULTS32 Max Results

Fighters ueled by Max

Muscle share their winning

secrets and what keeps them

in the top o their league.

IMAGE36 Ultimate Fighting Gear

A roundup o fght gear

products to help you be the

best o the best.

38 Soothe Dry SkinTell dry skin to beat it

and get sot and silky

with these great products.

SEPTEMBER 2013 ISSUE 178CONTENTS

HEALTH18 Combat Cold & Flu

When to stay home, when

to go to the doctor, what's the

dierence between a cold and

the u? These questions and

more answered here.

COVER STORY22 Train Like a Fighter

Try this Mixed Martial Arts(MMA) inspired perormance

circuit next time you really want

to rock your workout.

FITNESS26 Kick It Up a Notch

These hot items will have you

ready to punch, kick and

sweat at your next kick-

boxing session!

18 22

28

Check out skinsmooth ing and

sooth ing productslike this one.

38

32


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3SEPTEMBER 2013WWW.MAXMUSCLE.COM

Photographer: James Patrick, JamesPatrick.comModel: Marcus JohnsonAssistant: Jason BlackLocation:Grace Fighting Systems, gfsbjj.com

52

CUTTING EDGE56 Train Longer

Max Muscle has a great lineup

o products or endurance

athletes. Here are two you must

try or yoursel and eel theresults on your next workout.

COLUMNS14 Forever Young

30 Max Champ

IN EVERY ISSUE4 Editors Note6 President's Point8 Contributors12 Feedback Buzz16 Health Beat60 Science News

62What's Hot

ON THE COVER

For more information or to find the store nearest you,

visit us online at

maxmuscle.com

IN STORES NOW!

FREE! Com p limen t s o f :

SEPTEMBER 2013 www.maxmuscle.com

pg. 28

pg. 18

pg. 45

Combat Cold & FluHealthy Tips Inside

Get YourHead in

tHe GameMentallyTough

8nutrientStHat WiLLBoost YourEndurancE

THEFIGHTERISSUE

Feel GreatLook Amazing

Regain Confdence

GearTo Wear

Hardcore Circuit WorkoutInspiringAthletes

TRAINLONGER

pg. 56

GET BACKTOYOUR

'FIGHTINGWEIGHT'

NUTRITION45 Get Back To Your

Fighting WeightNutrition advice to help you

shed the weight you've gained so

you can eel strong, confdent andready to take on the world again.

50 Salmon KebabsYou've never had kebabs like

this. Check out this recipe or

grilled salmon kebabs.

52 Boost EnduranceI you're an endurance

athlete, then you defnitely

want to stock up on these

eight important nutrients.

50


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THIS ISSuefocuses on the

ghters theathletes who

punch, kick andwrestle othersfor a living or forsport. But youdont have to stepinside a ring andrisk a smashednose to be a

ghter. You canchoose to go toe

to toe with challenges in your everyday life. Fight forwhat's good and what's best for you and your lovedones. Fight for your health when confronted withillness or stress. Fight for your waistline when would-besaboteurs attack you with fried foods and sugar-ladensnacks. Fight for mental wellness when depression andanxiety threaten you. Be tough. Be strong. Stand upfor yourself and maintain focus. These are the skills ofghters.

In this issue, you will nd ways to beat fatigue bystocking up on foods that boost endurance (pgs. 52-54). You can discover how to ward off those pesky coldand u bugs by doing things as simple as washing yourhands (pgs. 18-20). You can read about ghters whocontinuously train hard and win big (pgs. 32-34) andyou can even challenge yourself with an MMA-inspiredtraining circuit (pgs. 22-25).

A while back, one of my dearest friends and I weretalking about getting back to your ghting weight. Yourghting weight is not when the scale reads what youthink it should, because (lets be honest) most of ushave an unrealistic goal weight in mind. Instead, itsthe weight at which you feel the most condent andready to take on the world. Maybe for you, it was theweight you were in your early 20s and you've sincepacked on 20, 50, maybe even 100 pounds. Thatextra bulk doesnt just weigh you down physically, butmentally as well, making you feel sluggish, lethargicand not at all like your true self.

Well, it's time to be a ghter and take back your life!

Read the article on pgs. 45-46 and nd simple tips fromthe experts on how to tailor your nutrition plan anddrop that excess weight the right way. Remember,shedding fat is 20 percent working out and 80 percentnutrition.

So heres to the contenders, the ones willing to battleit out. Heres to the risk takers, the ones who keep uson our toes. Heres to the ghter in all of us.

Until next time,

LaRueNovick

EDITOR'SNOTe

LaRue Novick is Editor in Chiefand Creative Director of MS&F.

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Max Muscle hashelped thousands of athletes

over the last 20 yearsimprove their performance in

their given sports by helping

them get stronger, faster and

more t. The latest researchon protein, glutamine,

creatine and beta-alanine

and how these nutrients can

positively impact athletic

performance has validated

the philosophy that we have always preached to our athletes.This is our last month focusing on energy and endurance. And

we are offering a great deal for those who really want to take their

training and competing to the next level. This month, when you buyCarbo Max and Xtinguisher two excellent products for endurance

athletes you get any of our energy and endurance products for

FREE. That includes the ever popular Full Blown Extreme or its moreextreme version, FBXXX; Vit-Acell Energy, Max ACM and EnduroMax.

Xtinguisher is a science-based formula created to help you train

longer and harder by delaying fatigue and buffering your muscles

from lactic-acid buildup. Carbo Max will help improve enduranceby re-synthesizing glycogen and optimizing glycogen storage and

healthy weight gain. Stack these products together with any of ourother energy and endurance products and nothing can stop you.Just ask some of the athletes featured in this issue.

The ghter issue has become one of our most popular issues ofthe year. It takes great strength and commitment to be better thanthe rest. It also takes the right supplements. Max Muscle supportsseveral ghters across the nation, three of whom are featured in thisissue (pgs. 32-34). Find out what makes them great at their sportsand what fuel they use to go the distance in training and in winning

time after time.Another ghter Max Muscle supports is Gabriel Flores (he has

been sponsored by the Max Muscle Team in Northern California).Gabriels story is one of overcoming adversity and inspiration. Gabrielis a young silver gloves boxer who ghts out of Stockton, California.He recently just won his fth national title.

What makes Gabriels story so inspiring is that his mother waskilled in a drive-by shooting in May. Gabriel has used the tragicloss of his mother as additional motivation to fulll his dream of

representing the USA at the Olympics. Max Muscle is proud tosupport Gabriel in his quest and to provide him with the highestquality nutritional products and nutritional planning to help him behis very best.

If you're ready to take your training to the next level, stop by MaxMuscle and speak to one of our Certied Fitness Nutrition Coachesabout your supplement needs.

Happy training!

Publshe Joe Wells Enterprises, Inc.

Eecuve Ed Sean GreeneEd--Chef/Ceve Dec

LaRue Novick

Pfede Tariq Ahmad

Max SPortS & FitnESS210 W. Taft Avenue

City of Orange, CA 92865

(714) 456-0700

www.maxsportsandftness.com

Max Sports & Fitness Magazine is published monthly

by Joe Wells Enterprises, Inc. and may not be repro-

duced without express written permission, all rights

reserved. No liability is assumed by Joe Wells Enter-

prises, Inc. or Max Muscle regarding any content inthis publication. It is vital that before implementing

any diet or exercise routines, you must rst consult

with a qualied physician.

Max Muscle is not responsible for advertiser claims.

Joe Wells Enterprises, Inc. and Max Muscle do not

promote or endorse the use of steroids or other

illegal substances. For more information concerning

diet and nutrition, recalled products, steroids and

other related products and issues, please visit the

Federal Food and Drug Administrations Web site at

www.fda.gov.

We reserve the right to refuse advertising withoutexplanation.

Lisa Maiorana, Amanda Freeseman, Linda Hepler,Abby Hoeffner, Susan Irby, Amy Schlinger, Jessica

Wyland, Dana Robinson, Alissa Carpio, Dr. Phil

Harvey, Joe Wells, Jennifer Lee

James Patrick

Frank FontanillaJen Venegas

advsy Bd

Cbug Wes

Cbug Phgphes

Rand McClain, DO; Ron Higuera, DC, MS,ART; Robert Goldman, DO, PhD;

Gary Brazina, MD, FACS; Charles Poliquin,BS, MS; Phil Harvey, PhD, RD, FACN

PRESIDENT'SPOINT

Sean Greene is President of Max Muscleand the Executive Editor of MS&F.


9/68

Max Muscle Sports Nutrition is proud to introduce

XTINGUISHER, a scientifically-based formula that supports

the muscles production & maintenance of carnosine and

aerobic ATP production. Using XTINGUISHERwill allow youto train harder and longer before muscle fatigue sets in.

Contains Carnosine Precursors;

Beta-Alanine and Histidine With

Added Creatine, Ribose and

Citrulline Malate

Train Harder and Longer

Supports Explosive Power,

Speed, Intensity, Endurance

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Powerful Antioxidant That Helps

Delay Fatigue

New Low Sugar Formula and

Improved Taste!




DELAYS ONSET OF MUSCLE FATIGUE!ATTENTION ATHLETES!


10/68


Dana Robinson is new to MaxSports & Fitness. She is a Los Angeles-

based freelance writer. In addition

to covering tness, she also writes

about her other loves, including food,

relationships and fashion. When shes

not clicking away at her laptop to meet

a deadline, youll most likely nd her at

the gym. To learn more about her work,

please visit DanasWebPage.com or

follow her on Twitter @DanaRobinSays.

CONTRIBUTORS

Want to contribute to MS&F?Send story ideas/pitches to [email protected].

Alissa Carpiois a seasonedpersonal trainer, fgure and ftness

competitor and a national-level NPCftness competitor. She coaches

competitors and provides online

personal training services. She has a

bachelor's in sports management with

an emphasis in ftness and wellness.

Alissa lives in Northern Virginia with

her husband, Dave, and two children.

Find her online at Alissa.net.


visit us online at

maxmuscle.com

IN STORES NOW!

IN STORES NOW!

Amy Schlinger is a writer basedin New York City. Her work has

appeared in SHAPEMagazine, Men's

Fitness, Muscle & Fitness HERSand

Pilates Style. When she isn't at the

gym or trying the newest tness class,

she can be found enjoying reality

television shows or rooting on her

beloved Green Bay Packers. She enjoys

spending time outdoors and is always

up for a new challenge.

Photo

by

Jen

Venegas

Lisa Maiorana is a self-professed beauty product hoarder,

style maven and workout enthusiast.

She is naturally enthusiastic andenjoys meeting new people. When

she's not writing for MS&F, she loves

to read quotes by James Allen and

C.S. Lewis. Her motto is, "Everyone

has a story; they just need someone

to listen to it."


11/68

If youre a serious athlete, then you know the value of a great

nights rest as quality sleep is key to recovery and better

performance. Max Muscle Sports Nutritions CNS Black(Central

Nervous System Blackout) can help. Created with the highest

quality GABA (Gamma-Aminobutyric Acid) available, CNS Black

not only works to enhance your bodys ability to slip into deeper

sleep, but also diminishes the effects of daily stress and eases

nervous tension. But this product is so much more than those

other GABA formulations on the market today. CNS Black

supports Growth Hormone and Insulin Growth Factor-1 (IGF-1)

Homeostasis, both essential for recovering from intense

workouts and for reducing body fat. CNS Blackalso contains

L-Arginine HCl (a nitric oxide precursor), L-Theanine (which

produces a calming effect and promotes alpha wave production in

the brain), Mucuna pruriens (Velvet Bean, a precursor to

dopamine), N-Acetyl-L-Tyrosine (NALT) and the tried-and-true

sleep agent, melatonin.

Combining the strongest active ingredients legally available, CNS

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14/68

2 WWW.MAXMUSCLE.COM SEPTEMBER 2013

FEEDBACKBUZZ

Take your picture with a copy of

MS&F or your favorite Max Muscle

product(s) and email it to the editor

at [email protected] a chance to be featured in an

upcoming issue!

FITNESS NUTI have been a ftness nut since I was a kid. Even

with asthma, I wouldnt let that deter me. I was

inspired at a young age by Bruce Lee's and Arnold

Swarchenegger's aesthetics and drive and my uncle

Jerome Picot, who also stayed in great shape with a

mixed martial arts background.

Ive been a personal trainer or 8 years and also a

mixed martial artist in Tae Kwon Do, Judo and Jiu

Jitsu or 9 years. Two years ago, I was introducedto Coach Kenny Tali, ranchisee o Max Muscle

Walnut Creek, and was amazed by his knowledge

in nutrition and eyeballing what needs changing on

someone's physique. Under his guidance I went rom

160 lbs. to 190 lbs. o lean muscle using products

like MaxPro, Max EFAs, CX3 and Pro BCAAs.

When it came down to contest prep, coach Tali

chiseled me down with a strict diet plan catered

personally or me. Every contest so ar (3), Ive gotten

frst call-outs including 2nd place at a National level

show. I plan on competing to gain the pro card and

also to let my clients know I practice what I preach.

Michael Picot Jr., San Francisco, CA

Ed Lopez

Just wanted to share a

photo of my little worker

bee who has been

stamping magazines for

our August promo! She's a

future Max Muscle athlete!

Tammy Wyatt

Operations ManagerMMSN Bellevue, WA

GETTING MUDDYI just did my frst run and it was both challenging

and rewarding. We had a group o six: (L-R)Aurelio (my husband), aka Daddy SweetPickle; Esther (me), aka Lady Dill; Jodee(my niece), Noelle (another niece), Alma (mysister-in-law), aka The Mother Ship; and Rick,aka The Quiet One. This particular run, calledthe Summer o Mud, took place in Irvine, CAon June 22. MaxPro protein, Pro BCAAs, MaxGlutamine and ARM helped with the inevitableatermath. This is something we will defnitely doagain. The experience was AWESOME!!!!

Esther Garcia, from Max Muscle Headquarters

1ST TImE, 1sT wiNI recently competed or the frst time ever. Abouta year ago, I would have never thought oeven competing. Ater fnishing my frst yearo college [while working part-time at a MaxMuscle store], I ound a new passion in my liein health and ftness. Helping others has alwaysbeen a joyul thing or me, but helping othersreach their goals through balanced nutritionaldieting and utilizing Max Muscle products hasbeen an experience that has made a hugedierence in my lie as well as others.

I competed on March 30 in the Vancouver

Natural in Men's Physique master division. Firsttime, frst pick with a frst place fnish winningin my division. I had two sponsors whobelieved in me enough see me through theprocess: Jose Cepeda o North West DiamondSports and Erin Yates, ranchisee o MaxMuscle Salem.

Ed Lopez, Manager, Max Muscle Salem, OR


15/68



visit us online at

maxmuscle.com

IN STORES NOW!

IN STORES NOW!

TALK

TO US

We want to hear from you! Send comments, photos,

questions, likes, dislikes to [email protected].

Jimmy Lange

GET YOURSWEAT ONWe were excited to see the April issue o MS&F here in Raleigh!One o our Authorized Retailers uses "Get Your Sweat On" as itsmotto. So, it was too cool to see that on the cover. Chris andLeslye Mondrogan (pictured below) are the owners and head

trainers o Personally Fit, and have been providing quality MaxMuscle products to help their clients achieve their ftness andwellness goals. Their best-sellers are ISO-X, Max Lean, Vit-Acelland Emerge.

Chris is a local celebrity and has been eatured on WRAL TV5News as their Fitness Guru. Chris was ACC Outstanding Wrestler,an All-American in 1983 and ACC Wrestling Champion in 1982,1983 & 1984. He was also awarded the prestigious top 50 ACC

I asked Jimmy [Lange]what his favorite MaxMuscle products were,and this is what hesaid, "The taste andtexture of the protein,the L-Carnitine coupledwith the CLA makes

a notable difference,and Xtinguisher ... istop notch."

The picture (onthe left) is Jimmy andme at one of ourin-store events back inFebruary.

We can't wait tosee the article aboutJimmy in MS&F![Editor's note: Read allabout Jimmy Lange onpage 34.]

Christina BarrettGeneral ManagerMax Muscle Fairfax

Wrestlers at the 50th Anniversary o the ACC celebration.Leslye is an avid goler and earned the frst ull Gol

Scholarship or women to North Carolina State University. Leslyehas been eatured in Sports Illustrated Faces in the Crowd in 1982or the frst consecutive Hole In One in an ACC Competition eventwith a competitor. In addition, Leslye was also highlighted in Gol

Digest as a young emale high school goler. She enjoys playing inmany amateur gol competitions each year sharing her passion orhealth & ftness and gol with her competitors.

Chris and Leslye are both balls o energy and enjoy sharingtheir knowledge with clients o a wide range o ages who are

ready to "Get Their Sweat On!"

Kelley Spence, Max Muscle Raleigh


16/68


We all have heard aboutmetabolism. The topic oftencomes up when we know

someone who seems to be ableto eat anything he/she wants and

not gain an ounce. Our bodies aregenetically predisposed as to howefcient our metabolism processes

calories, and thus, energy. For someof us, our metabolism runs in highgear all the time, while for others, itmight crawl at a snail's pace. If youhave a sluggish metabolism or badgenetics, don't fret. You CAN takecontrol. No matter how old, out ofshape or overweight you are, youcan increase your metabolism andcreate a healthier, more efcient you!

Metabolism is the process of

digesting your foods and nutrientsinto energy to support your body. Ifyou are active, you will crave morecalories because your metabolismis working harder. Calories are howwe measure the amount of energywe consume. Proteins and carbsare 4 calories per gram and fat is 9.That is why most of us are scared offats: they contain more than twicethe calories of protein and carbs.However, they also contain more

FOREVERYOUNG

than two times the caloric energy.So how can we best speed up our

metabolism? Of course, exercise is thebest answer. Getting your body movingis simply the best way to increase your

metabolism. Your body needs energy tomove the same as your car needs gasto run. So as your metabolism increasesfrom exercise as simple as walking acouple times per day, your body willdemand more fuel. As this happens, youcontrol the calories and your body willbegin to search for energy, and storedbody fat is a great target.

This is why a high-protein dietis essential when increasing yourmetabolism and restricting calories. Yourbody needs protein and amino acidsfor thousands of biological functions.If it is not readily available from yourdiet, it will scavenge your lean musclemass. This is a double-edged swordsince losing lean muscle will slow yourmetabolism down, and losing leanmuscle mass will affect your body'sappearance!

Here are a few tips for getting yourmetabolism to burn faster:1. Exercise, especially weighttraining. Weight training forces themetabolism to increase even after weare done working out. The recovery

process speeds up the metabolism evenwhen you are resting.2. Eat smaller portions of proteinthree or more times per day. Thiswill preserve lean muscle mass andspeed up your metabolism. Better yet,youll begin to see the results on yourbody.3. Eat 5 to 6 small meals a day.4. Get plenty of sleep.5. Eat high ber foods.6. Drink plenty of water.7. Focus on breathing, especiallywhen working out.8. Add sh and sh oils to yourdiet. Researchers show that EPA andDHA, the omega-3 fatty acids found onlyin sh oil, can increase your metabolic

rate by as much as 400 calories per day.Get started today! A healthy

metabolism will increase your energylevels and help you look leaner andt. Stop by your local Max Muscle

store for tips on meal timing, proteinconsumption and any health questionsyou may have.MS&F

B Joe Well, Mx Mucle Foue CEO

Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.

Boost Your

MetabolismFOr InCrEasEdEnErgy & LOWErBOdy Fat LEvELs!


visit us online at

maxmuscle.com

IN STORES NOW!

IN STORES NOW!


17/68

MORE

GROWTHGHTXis a scientifically-based formula developed by theResearch & Development Team at MMSN to provide thebody with precursors to support healthy levels of Growth

Hormone (GH) and Insulin-Like Growth Factor-1 (IGF-1)

along with neuromuscular optimization and cognitive

enhancement. Mediated by GH and IGF-1 enhancement,

GHTXwas formulated to:

Increase Lean Body Mass and

Muscle Power Output

Promote Anabolic Intervention

Enhance Rapid Recovery

GHTXis an effective natural growth hormone

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own or it can be stacked with any of the

X-SERIESproduct line to maximize your results!

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18/68


Up Your EatingPleasure With RitualsDo you arrange your food just so on your plate before

taking a bite? Methodically x your coffee or tea in exactly

the same way every day? According to researchers from

the Carlson School of Management at the University ofMinnesota, these types of food rituals we perform actually

enhance the avor of the food or drink we are consuming.

The researchers conducted experiments to determine

how ritualistic behaviors performed prior to eating, such

as breaking a chocolate bar in half with the wrapper on,

then unwrapping half of the bar at a time and eating it,

inuenced perception of the food. Those who had performed

the instructed ritual rated the chocolate more highly than

a control group that ate the same chocolate with no prior

ritual.

The scientists speculate that the use of ritualistic behaviors

to enhance an experience may have applications in other

areas of life, such as performing rituals prior to surgery todecrease postoperative pain and speed the healing process.

By Linda Hepler, BSN, RN

Cell Phones May Reduce FitnessDespite the prevalence o cell phone apps designed to enhance physicalftness, and despite the act that smartphones are portable and ideal or useduring physical activity, researchers rom the College o Education, Healthand Human Services at Kent State University ound that those who use theirphones the most are the least physically ft.

In the study, the researchers surveyed more than 300 college studentsabout their cell phone usage and their activity levels. Fitness levels and bodycomposition testing was done randomly among the study population. Thosewho spent the most time on the cell phone as much as 14 hours per day were ound to be less ft than those who spent 90 minutes or less each dayon the phone.

The conclusion? Cell phone use, at least among college students, may

distract rom physical activity and enhance sedentary behaviors.

Breakfast May Be

Good for Your HeartMuch research has been done about how skipping breakastcontributes to weight gain and unhealthy snacking later in the day.

But a recent study rom the Department o Nutrition at Harvard

School o Public Health suggests that skipping breakast may

increase coronary heart disease risk.

Researchers analyzed ood intake questionnaire data and tracked

health outcomes over a 16-year period o time among 26,902 males

between the ages o 45 and 82. What they ound? Those who

reported that they regularly skipped breakast had a 27 percent

higher risk o a heart attack or death rom coronary heart disease

than those who reported that they regularly consumed the morning

meal. The scientists also ound that those who reported eating lateat night (ater going to bed) also had an increased risk o coronary

events, but because ew men in the study reported this behavior, it

was not considered statistically signifcant.

What does breakast have to do with heart health? While the

exact mechanism o the meals impact on the heart is unknown, the

researchers speculate that skipping breakast may lead to obesity,

high blood pressure, high cholesterol, and diabetes all o which

can cause heart problems over time.

HEALTHBEAT


19/68

RECOVERY

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ADRX is a scientifically-based formula delivering

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20/68


HEALTHMATTERS By Linda Hepler, BSN, RN

The fall season brings welcome

changes in many parts ofthe country, with a gorgeous

outdoor color show andrelief from those blistering summer

temperatures. But autumn also ushersin the cold and u season, with

miserable symptoms that can sidelineyou for days. Read on for more

information about these commonrespiratory illnesses, and what you

can do to ght them off.

Both colds and inuenza, or theu, are caused by viruses, said

Heather Rosen, MD, Director ofUrgent Care at the University of

Pittsburgh Medical Center. Colds area family of more than 200 viruses,

she explained. Adults generally getabout two to three colds a year, while

children can get as many as ve toseven.

How To

CombatThosePesky

Coldand FluBugs

When ToStay HomeThe best way to avoid getting a cold or the

fu is to avoid those who are sick. Thats not

always easy, though, said Heather Rosen,

MD, Director o Urgent Care at the Universityo Pittsburgh Medical Center. You can be

contagious with these viruses a day or two

beore you experience symptoms up to a

week aterward, she explained.

While you cant do much about inecting

others when you dont know that youre

sick, do others at work or school a avor

and stay home when sick i possible,

recommended Dr. Rosen, especially i you

have a ever over 100 degrees, a severe

cough, diarrhea or vomiting.


21/68


According to the Centers for DiseaseControl and Prevention, inuenza

viruses are more cunning and moredeadly. While there are only three

main types of u (A, B and C), thedifferent types can mutate into any

number of u viruses that affecthuman beings. Inuenza attacks

about 5-20 percent of the U.S.

population each year, causing morethan 200,000 hospitalizations due to

life-threatening complications such aspneumonia. About 23,000 people die

of inuenza and its complicationseach year.

Symptom-wise, itsmight seem difcult to

tell whether you havea cold or the u, said

Dr. Rosen. The onlysure way to tell is with

a throat swab, which is

a laboratory test, sheexplained.

In general, though,

symptoms of a cold areless severe and more

likely to attack theupper respiratory system

(nose, throat, upperairway), while inuenza

causes a more systemicillness and often tackles

the lower respiratory tract,including the lungs (see

sidebar). I always knowwhen someone comes intomy ofce with the u versus

just a cold, said Marc Leavey,MD, an internist who practices in the

Baltimore, Maryland area. If they feellike theyre going to die, its the u.

Both colds and u are spreadperson to person by droplet

transmission, added Dr. Leavey. That

means that oral or nasal secretionsfrom an infected person can land

in your nose and mouth when theperson coughs, sneezes or even talks.

Less often, you can pick up a coldor the u by touching an object orsurface (think shopping cart handles,

door knobs) that has viral secretions

on it.How to ght against theserespiratory invaders? Here are some

suggestions from the docs:

Gut It Out Its a fact that welive among viruses, bacteria and

fungi, said Holly Lucille, ND, RN,who practices in West Hollywood,

California. But we have thisincredible immune system, over

80 percent of it in our gut.Taking a daily probiotic with

a high colony forming countto keep our gut in good

shape is crucial.

Lube Up with ahumidier. One of the

reasons colds and u areso prevalent in the colder

months is that the colder,drier weather dehydrates

the mucous membranesin the nose and throat,

said Vincent Pedre, MD,

New York City internist.This interferes with thenatural protection of the

membranes, allowing viruses

to take hold, he explained.A bonus to increasing your

household humidity to between 40and 60 percent, especially if someone

in the household is already sick:

A recent study found that higherhumidity levels decreased the survival

time of infectious u droplets released

by coughing.

Do Your D Vitamin D levels drop inthe winter months when people are

not outside in the sun as often, saidDr. Pedre. Low vitamin D levels make

more system more susceptible to viralinfections.

In fact, a Harvard study showedthat those with the lowest levels of

vitamin D were 36 percent more likelyto have upper respiratory infections

compared to those with the highest D

When To GoTo the DocAccording to the Centers or Disease Control

and Prevention, seeing your doc or an

antibiotic or a cold or the u is a no-no in

most instances. Antibiotics do not fght these

viruses, and moreso, unneeded antibiotics maylead to uture antibiotic-resistant inections.

So treat your cold or the u symptoms at frst

with plenty o rest and uids, as well as over

the counter remedies i desired or ever, pain

control and cough.

But because both a cold and the u can

cause secondary complications like sinus

inections, bronchitis and pneumonia, you

may need to seek medical care at some point.

When to see the doc? According to Vincent

Pedre, MD, New York City internist, i youhave a high ever or more than 24-48 hours,

bad body aches, shortness o breath, intense

cough and bringing up colored mucus, or have

pain in your chest or sinuses, it may be a

warning sign that you need medical care.

Is It a Cold or the Flu?While you cant tell or sure i its a cold or the fu without a lab test, theollowing chart can help you narrow things down:

Symptoms Cold FluFever Mild or none Usual, may be highHeadache Sometimes UsualAches and pains Mild or none Usual, oten severeFatigue Mild Usual, may last 2-3 weeksCongestion Oten SometimesSneezing Oten SometimesSore throat Oten Sometimes

Cough Mild to moderate Usual, may be severe


22/68


Should I Geta Flu Shot?A recent study by the U.S. Infuenza Vaccine Eectiveness

Network based on a survey o over 2,500 adults and children,

showed that the 2012-2013 fu vaccine was only about 56

percent eective, surprising in a year when the match

between the fu viruses the vaccine is designed to protect

against and the types o fu viruses ound circulating in the U.S.

population was a good one. More unsettling were several studies

that showed that those who received yearly fu vaccination may

be more susceptible to a H1N1 (swine) fu outbreak compared

to those who dont get immunized.

These studies are not so surprising to Vincent Pedre, MD,

New York City internist. More people are getting the fu shot

than ever beore, he said. And we still see roughly the same

number o fu cases each year.

Does this mean you should shun the fu shot? Not

necessarily, said Dr. Pedre, who believes that some protection

is better than none, especially or those with increased

susceptibility to viruses, like diabetics or people with chronic

lung diseases such as asthma or COPD. But I dont push the

vaccine on my patients. It is a co-decision, an inormed consent

sort o thing, he added.

levels. Many health experts suggest taking 1000 -2000 IUof vitamin D3 each day for immune system health.

Wash Your Paws Especially before eating or shakinghands, advises Dr. Leavey. Use your common sense, headded. You dont have to go crazy with the antimicrobial

hand sanitizers. But hand washing at appropriate timesis the single most important thing you can do to prevent

colds and fu.

Stay clean inside, too, recommended Dr. Lucille, byeating cleaner throughout the fu and cold season.Especially important to avoid is sugary foods and drinks

like soda and alcohol, since sugar is an immune systembuster. Immune system boosters include plenty of high

antioxidant brightly colored fruits and veggies.

Rest up Sleep is more important than ever during thefall and winter months, said Dr. Lucille. Although experts

arent exactly sure how rest helps to protect you, theyagree that 7-9 hours of sleep each night (for adults) is

essential for optimizing your immune system.

Soothe your system Chronic stress suppresses theimmune system. Avoid stress as much as possible, andif you cant avoid it, learn to cope with it by practicingrelaxation techniques such as meditation. Some studies

show that people who meditate regularly show a sustaineddecrease in levels of stress hormones.MS&F




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By Amy Schlinger Photos by JamesPatrick.comCOVERSTORY

TrainLike aFighter

Try this Mixed Martial Arts(MMA) inspired performance

circuit next time you reallywant to rock your workout.


25/68


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ExErcisE 1

Multi-Planar Punching and PummelingMuscles TargeTed:Full body warm-upStep 1: Holding a dumbbell in each hand, get into ghter

stance; knees bent, hips in line over your feet.Step 2: Strike forward with your right hand. Then repeat

with your left hand. Do 30 reps.Step 3: Strike to the left with your right hand for 30 reps.

Repeat with the left hand, striking to the right.Step 4: Strike downward, alternating hands, for 30 reps.

Step 5: Pummel repeatedly alternating hands for 30 reps.

ExErcisE 2

Medicine Ball SlamMuscles TargeTed:Core, Arms, BackStep 1: Sit on the ground, feet on the oor, knees bent at a

45-degree angle.Step 2: Keeping your core tight, rapidly rotate at the torso

to the right and slam the medicine ball on the groundbeside you.

Step 3: Repeat to the left side. Perform for one minutetotal.

Mixed Martial arts (MMA) ghters

seem to be in the spotlight more these

days as the sport is gaining popularity

worldwide. The success of these athletes

is not only based on their tness ability,

but also on the ability of their central

nervous system to react quickly to

whatevers thrown at them literally.

MMA style workouts focus on physical and

mental toughness in order for participants

to increase strength, stabilization and

endurance to win ghts. Try this circuit

workout from Brian Richardson, MS,

CPL1, NASM-PES, CES, former Olympic

ghter, co-founder of Dynamic Fitness

and strength and conditioning coach

for various amateur and professional

athletes, to see if you can withstand the

repetitive, mechanical and physiological

torture indicative of MMA.

MMA-Inspired CircuitRepeat this circuit three times through, performing

each exercise for one minute, with a 10-second rest inbetween. After completing the whole circuit, rest for 45

seconds and then start again.


26/68


ExErcisE 3

Explosive Knee TuckMUSCLES TARGETED:Legs, Glutes, Quads, HamstringsStep 1: Stand in a half squat position, arms extended behind you.

Step 2: Swing arms in a uid motion in front of you whilesimultaneously jumping as high as you can off the ground, drawing

your knees into your chest.Step 3: As soon as your feet hit the ground, repeat immediately.Perform for one minute, as many jumps as you can.

ExErcisE 4

Turkish Get-Up With Dumbbell or KettlebellMUSCLES TARGETED:Core, Hips, Shoulders

Step 1: Lie on your back, left arm extended to the sideon the ground, right arm extended 90 degrees upward

holding a dumbbell in line with your shoulder. Rightknee is bent 45 degrees so your right foot is on the

ground.Step 2: Keeping a tight core, sit straight up, extending

your right arm and dumbbell overhead, then useyour left arm and foot to push hips and butt off the

ground.Step 3: Kick left leg backward into a reverse lunge,

keeping left shin on the ground. Pick up right foot andmove it closer to the left. Stand up fully.

Step 4: Reverse the movement to return to the ground.Step 5: Repeat for 30 seconds on the right, then 30 seconds

on the left.

ExErcisE 5

Loaded Ground and Pound with BandsMUSCLES TARGETED:Glutes, Hamstrings, Lumbar ErectorsStep 1: Wrap your band around a pull up bar, squat rack or any

stationary anchor, with the handles hanging down.

Step 2: Place a sandbag on the ground in front of the hanging band.Kneel down over the bag in a mount position.Step 3: Extend right arm outward sideways, with elbow slightly

bent, and grab hold of the handles.Step 4: Using your right arm, pound downward into the sandbag.

Perform 30 seconds with the right arm, and then switch to the left.

ExErcisE 6

Recline Pull with 3-Inch GripsMUSCLES TARGETED:Core, Hamstring, Glutes, Posterior ChainStep 1: Place barbell on the Smith machine at mid-thigh height. Layon the oor underneath it.

Step 2: Using 3-inch grips, grab onto the bar overhead and useyour arms to pull your hips, back and glutes off the ground, while

pushing away from the ground with feet.Step 3: Slowly return to starting position. Repeat for one minute.

ExErcisE 7

Single Leg HopMUSCLES TARGETED:Helps with balanceStep 1: Chalk a straight line on the ground. Stand on one side ofit, on your right leg only, left leg lifted, chin up, stomach tight,

shoulders back.Step 2: Hop laterally over the line. As soon as you land,

without losing your balance, hop back to the other side.

Step 3: Repeat for 30 seconds on the right leg, then 30 onthe left. MS&F


27/68



28/68


FITNESSGEAR By Amy Schlinger

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Punch it out with these Everlast Muay ThaiStriking Pro Gloves. The extra protection romthe double-layered wrist wrap will allow you to

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Jab, punch, duck, kick. These are all moves you can expect

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29/68

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ATTENTION ENDURANCE ATHLETES!


30/68


By Dana RobinsonMENTALLYFIT

Big events have a way of bringing

an inordinate amount of energy

into our lives. We imagine exactly

what victory would feel like (our

loved ones rushing the feld to

congratulate us, how we would

look holding that championship

trophy), but that energy can

also manifest itself in the form

of dread: What if I choke? Am I

really prepared for this challenge?

And its exactly that mixed grab

bag of emotions that have the

power to either propel us toward

victory or keep us stalled at the

starting gate. Weve turned to

the experts to get their take on

ways to help you clear out the

mental clutter and emotionally

prepare yourself for the next big

challenge. Whether its the big

fght, a new workout or even a

new weight-loss challenge, right

here is where youll fnd the best

ways to get your head in the

game and claim victory.

HowTo Get

Your

Headin theGame


31/68

Get CenteredWhether you get there mentally or

physically, many professional athletes

take time out before a big challenge

to step away from the chaos and nd

a little bit of peace. Before a ght I

would goto the beach early in the

morning and just stand at the water

looking at the sun and soak it in,

said MMA World Champ Bas Rutten.A good trick is to do a very heavy

running drill on the treadmill early in

the morning to clear your mind. And

right after, go to the beach, or nd

a calming place if you don't live near

the beach. Rutten uses this serenity

to get centered before a ght and

during a match if things arent going

in his favor. The most important thing

in ghting is staying calm, Rutten

added.

Physical PreparationKnowing that your body is capableof taking on the task at hand makes

it easier to confront any physical

challenge. And the only way to get to

that place is to push yourself harder

than the other guy. When I am

working with athletes and they tell me

that they cant go anymore, I simply

tell them that somewhere there is a

person who is going to push through

this, and someday they are going to

face off against [him], said Brian

Durbin, owner of Fitness Together in

Mt. Pleasant, South Carolina. I ask

them if they are prepared to lose

[against that person.]

But even if your challenge isnt a

prizeghter match, but say, a gruelingnew workout, physical preparation is

still a key factor in approaching the

task. While you might not be able to

complete the workout perfectly the

rst time, your body is strong enough

to begin the task and it will eventually

see you through to the completion

of the challenge. Knowing you are

physically ready for the challenge

catapults your self condence, Durbin

said. And pays huge dividends.

FocusIf you ask any victorious athletewhat he was thinking about during

the most intense moments of the

championship game, you probably

wont hear answers like, the terrible

weather weve been having, or I

was just focusing on the pain in my

right knee. First-class athletes make

a habit of staying laser-focused on the

goal until the task is complete. Steve

Siebold, former professional athlete

and author of177 Mental Toughness

Secrets of the World Classrefers to

this as compartmentalizing emotions.

It ensures that no outside distractions

wiggle their way into the athletes

purview. If Im working with a PGA

Tour pro, for example, I want to makesure that hes focused on one thing

and one thing only winning that

tournament, said Siebold. Any slight

deviation in the performers mindset

can make the difference between a win

and a loss.

Once you have the tools that are

required to approach a new task, the

only thing standing between yourself

and victory is your personal level of

skill and talent. But we all know that

the strongest, ttest athletes are no

match for an opponent who wants towin more than you do. Its that drive,

determination and mental acuity that

will keep you coming back to face

the challenge when things go wrong

(and they always will). And the ones

who show up, both mentally and

physically, are the ones who succeed

every single time.MS&F

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32/68


MAXCHAMP By Amanda Freeseman, 2012 MaxForm Life Challenge Champion

You dont have to give up

your social life to stay on

track with a healthy eating

lifestyle. Over the past year

and a half, I did not stop doing the

things I love, including going out to

eat with my husband and friends,

going to bars and dance clubs and

attending other social events like

parties, fairs and family gatherings.Instead, I stayed on track by

changing the way I ate and drank

so I could still enjoy myself with

friends and family.

Last August, my husband and I

went to the Minnesota State Fair. I

look forward to the fair every year,

and last year was no different. I

enjoyed all of the fair activities

I love while staying on track by

eating the chicken breast that I

brought in my purse. A similar

situation was when I went to afriends bridal shower last summer.

I had a wonderful time hanging

out with friends, telling stories and

snacking on the protein pancake I

kept in my purse.

Planning ahead what meals to

bring to events such as these is

the key to staying social without

worrying about going hungry or

eating food that is not in line with

your diet. Another tip I live by is

eating a large meal before I go to

these events so that hunger willnot tempt me to go off track.

When I go to lunch with

my friends, I usually suggest

restaurants where I know it will be

easy to order a healthy meal. My

favorite choices are an Unwhich

from Jimmy Johns (no bread or

sauces), burrito bowl from Chipotle

(brown rice, chicken, veggies and

guacamole only) and a salad with

dressing on the side from Subway

Staying Social

While Staying Fit

Find 2012 MaxForm Life Challenge Champion Amanda Freesemanand many others like her on MyMaxMuscle.com.

Photo

by

Frank

Fontanilla

(Beware: the Subway wheat bread

is not whole grain wheat!).

When I am invited to a

restaurant, I try to look up the

nutritional information beforehand

so that I know in advance what

to order. I do not drink alcohol

when I am out to dinner because I

know that my meal will already be

higher in calories than somethingI would have made myself to eat

at home. When I order my meal,

I always look for lean meats with

vegetables and avoid eating white

potatoes, bread or anything fried.

My favorite meals to order when

dining out are egg-white omelets,

fajitas (I dont eat the tortillas),

chicken sandwiches (without

the bun), salmon and sushi with

brown rice. If I am really craving

something, such as dessert, I

ask for a bite of someone elsesto satisfy my craving without

derailing my diet.

I love socializing and dancing

at bars and clubs, and I am

perfectly happy doing this 100

percent sober. So I do not feel

too out of place around everyone

else holding a drink, I sometimes

order water and ask for it to be

served in a cocktail glass with a

lime wedge. I also never order bar

food for myself, but will sometimes

have a few bites of the foodother people order if they offer

it. Again, I make sure to eat a

full meal before going out so that

hunger does not tempt me to eat

something I will regret.

Itwouldbedifcultforme

to stay healthy if I had to

compromise my social life, so

using these tips and tricks help

me to still enjoy the things I love.

MS&F


33/68

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34/68


MAXRESULTS By Jessica Wyland

Meet Max Muscle customersand sponsored athletes who aremotivated and strong in their

fghting careers.

Woolf BarnatoAge: 20Sport:Jiu-JitsuFavorite supplements: ARM, MaxPro,GlutaMatrix, Pro BCAA, Max EssentialOmega Swirl

Even when he wakes up with sore

muscles and even though he has toride a bus from his home in Marin to

the Ralph Gracie Jiu-Jitsu Academy

in San Francisco, Woolf Barnatofeels motivated. Its hard not to bemotivated when youre having so much

fun, said Barnato, who is an ofcialTeam Max athlete. Every day of my

life, I get to wake up and have fun allday. Its truly a privilege to be able to

train so much.When Barnato was 5 years old and

a self-described hyper kid, his momenrolled him in Jiu-Jitsu lessons. By 16,

he was serious about the sport. Now,Barnato said, Jiu-Jitsu is his wholelife and, to prove it, he trains pretty

much all day, every day. I developmyself through Jiu-Jitsu, he said. I

like how I feel when I train. I live forit. If I dont train, I feel like something

is missing.So far, the training is paying off.

In 2012, Barnato took gold in theInternational Brazilian Jiu-Jitsu

Federation (IBJJF) Pan AmericanChampionships. He became the IBJJF

San Francisco International Open

Champion and the All Star TournamentChampion. In June, he bested all his

opponents in six ghts to become thebest in the world at light featherweight

for the Purple belt division at the 2013Jiu-Jitsu World Championships.

In addition to training, Barnato payscareful attention to nutrition. He said

he is grateful for his involvement withMax Muscle and feels he is part of

something special with many othergreat athletes who share a common

thread of passion.

David Mulligan, a Max Musclefranchisee who also owns Builders

of Marin, said he was immediatelyimpressed with Barnatos drive.

I have never been around someonethat is so committed to training and

preparation, said Mulligan. It is notthat hes committed to winning, its

that he is committed to putting inunbelievable hours of training and toperfecting his nutrition.

If youreputting in

the work, youshould be

confdent that

you will reapthe benefts.

Woolf Barnato

Fighting

WithHeart


35/68


Allen Kiwi NevarezAge: 21Sport: BoxingFavorite supplements: MaxProchocolate protein, AminoMax, Max Liqui-Carn, FBX, ARM, Vit-Acell and Vit-AcellEnergy, Emerge and Xtinguisher

Allen Nevarez, known by his nickname

Kiwi, gures he only needs hard

work and his own two hands tobecome a boxing champion and put

his hometown of Yuma, Arizona on themap.

When youre ghting, all youcan use is your hands in different

combinations to hit without gettinghit, Nevarez said. Theres a rush of

adrenaline as youre trying to showthe crowd whos the tougher guy.

Six years ago, Nevarez wasintroduced to boxing by his dad

and uncles who have always lovedthe sport. Now he trains ve to sixdays per week, at least four hours

each day. Even when he is nottraining, Nevarez said his mind is

on his goals. He avoids junk food,gets plenty of sleep and never stops

believing in himself. So far, Nevarezsdetermination is proof positive.

Therere ghters who love toght and others who want to ght,

and not many like Kiwi, said GaryDiaz, Nevarezs trainer at Yuma Fight

Academy. Kiwi was born with amazingtalent, but he works very hard to keep

that talent sharp. He is a fast learner

with explosive moves and an ability toquickly adapt. Hes not afraid to get

Work hard,dont give up,

believe in God,believe in

yourself andyour dreams

will cometrue.Allen

Kiwi Nevarez

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tested with the best. Thats something

you cant teach; you have to be bornwith, and thats why he will be a future

boxing champ.Nevarez started training with Diaz

two years ago and has since wonnumerous Golden Glove Boxing

Championships in Yuma. His ghtingchops also earned Nevarez a spot as

a Max Muscle Sports Nutrition ProSponsored Athlete.

I have known Kiwi more than veyears now and I have seen him grow

and mature and show so much respectfor the sport, his coaches and trainersand all the fans around him. He is

one of the best ts for Max Muscle,said Glenn Dobson, Jr., Outside

International Sales Director for MaxMuscle, LLC.

Jimmy LangeAge: 37Sport: BoxingFavorite supplements: Max Glutamine,LiquiCarn, CLA and Lipo Red

Jimmy Lange is usually the toughest

Quittingcomes acrossevery mind,but somepeople justdont quit.Jimmy Lange

guy in the room, and he likes it that

way. The junior middleweight boxingchamp from Great Falls, Virginia has

won multiple titles including the WorldBoxing Union Championship, the

North American Boxing AssociationU.S. Championship and the World

Boxing Council U.S. National BoxingChampionship.

Fighting is a major sacrice andyou have to pay a lot of dues, he

said. I do it out of ego. The majorityof men, if theyre honest, want to be

looked at as a tough guy. What betterego trip can there be than being thetoughest guy in the room?

To make it as a successful careerghter, Lange said, requires a lot

discipline and the acceptance thatthere are no short cuts. As part of his

tness discipline, Lange works withthe Max Muscle team to balance his

nutrition and supplements for trainingas well as recovery something he

says becomes more important thelonger youre in the game.

Its not all about muscle,Lange said. Its about healing and

preparation. You may have been ableto knock down a mountain at 25,

but eventually you need a few moresupplements.

For supplement advice Lange talksto Christina Barrett and her team

at Max Muscle Fairfax in Virginiabecause, he said, they study the

individual athlete and take their workseriously.

Jimmys integrity for the sport andfamily is unquestionable, said Barrett.

Everyone in the community knows

him and loves him. He is a greatathlete and he is always open to helpus work with other athletes.

Despite his many championshiptitles, Lange said he takes greatestpride in his ve children Johnny Boy,

Angelo, Talia, Sonny and Ella andin knowing his kids are proud of their

dad. He credits his wife, Daniela, forher unending support that makes his

career possible. Its not easy to bemarried to a career ghter, Lange

said, but Daniela gets it plus, she

is a martial arts expert and couldprobably kick my a**.MS&F


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GUYPICKS By Abby Hoeffner

1/BoxingKnown as the low boxing shoe or decades, the

Adidas Combat Speed III is back with updated detailingand newer highly-breathable materials. Loved by many

current and past champions, the split rubber sole boastsexcellent grip, making it perect or pivots and drives.

$79.99 at Store.TitleBoxing.com

2/JudoA bokken made o durable, lightweight ash (it hasoaks strength and longevity without the weight) is

easy to maneuver and is an outstanding choice ordemonstrations and training. This 40-inch model

comes with a handgrip. $30 at Macho.com

3/FencingYou dont need to wait until the Olympic games to get

your Renaissance era on with th is striking encing maskrom Red Dragon. It eatures a black mesh screen and

removable (washable) red liner. The bib on this mask israted at 350 Newtons. $82 at TheHemaShop.com

4/KarateWooden dummies bring an authentic eng shui element

to martial arts training, and this Chinese-made WingChun Kung Fu model comes with a strong solid

balanced base rame and is ideal or home training.$896.36 at SakuraMartialArts.com

5/Mixed Martial ArtsTake your training high tech with Nexersys iPowerTrainer. The system uses the interactivity o modern

video gaming to deliver instant eedback and has pre-programed, high-intensity interval training workouts.

$2,295 at Nexersys.com

6/Kick BoxingThe Deender gel shin guard uses high-perormancepadding to shield shins. It comes with a pre-curved

profle so its straight to the mat with no break-in time.An extra cushion on the back gives additional protection

and prevents slipping. $69.99 at RevGear.com

Gear Up ForCombat Sports

3

The long and uid history o combat sports dates back to the

Olympic games o 648 B.C. and is still being written today (modern

mixed martial arts wasnt recognized as a sport until the 1990s).

I youve never stepped onto a mat and aced a worthy opponent,

perhaps our Fighters Issue will inspire you to do so. In that spirit, we

bring our top gear picks or a variety o combat sports.

2

1

4

5

6


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Max Nitro 2 was designed to provide two levels of support for NO

production, the amount of arginine substrate needed for the

production of nitric oxide and support and amplification of the eNOS

enzyme that facilitates the production of nitric oxide. For the

substrate or fuel source to produce NO, we have added a proprietary

blend of three extreme forms of arginine for maximum pharmacoki-

netics. The three multi-source forms include arginine alphaketoglu-

tarate (A-AKG), arginine ketoisokaproate (A-KIC), and arginine

monohydrate HCl. Arginine alpha-ketoglutarate (A-AKG) is a

powerful and special form of arginine resulting in dramatic NO

release. A-AKG has also been shown to promote growth hormone

and insulin secretion for additional anabolic effects. Arginine

ketoisokaproate and arginine monohydrate HCL provide the other

two forms for boosting NO levels.

Max Nitro 2s unique formula maximizes your bodys ability to

produce NO and enhance blood flow which will

lead to better pumps during your workout.


LIKE NO OTHER


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BEAUTYPICKS By Lisa Maiorana

1/Diamond LoveAdd diamond powder to water and you have

MAC Mineralize Charged water rechargeor ace and body. Apply this lightweight,

ragrance-ree lotion anywhere your skin needsa boost o moisture. $32 at MacCosmetics.com

2/Sweet n SleekSmooth out fne lines and drench your skin inmoisture with Lancomes Absolue Oleo-Serum

Sublime. The silky properties in this serumprovides a radiant fnish.

$180 at Lancome.com

3/Creamy ScrubKeep moisture locked in while eliminating dryskin with Shea Butter Ultra-Rich Face Scrub by

LOccitane. $34 at USA.Loccitane.com

4/Preserve SoftnessCreate a barrier or your skin with the help o

Yon-Ka Paris Hydra No. 1 Fluide, eaturingtwo orms o hyaluronic acid to treat all layers

o the skin and provide a supple, youthulappearance. $72 at BeautyHabit.com

5/Perfect pHSlough o dead skin, excess sebum and

bacteria with the Clarisonic Deep PoreDetoxiying Solution. Pores are minimized by

25 percent ater the frst use.$169 at Clarisonic.com

6/No Patchy BehaviorMake dry, aky skin a thing o the past with

Bobbi Browns Extra Repair Moisturizing Balm.One small dab is all you need to soothe irritated

skin. $93 at BobbiBrownCosmetics.com

Prettyparched

1 2

3

54

Dry skin beware: this beauty

lineup is ready to take you down.

6


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LipoRED is a targeted fat burner containing the most

powerful legal ingredients available in order to promote the

most efficient fat burning metabolism, elevate the bodys

thermogenic furnace, suppress appetite and provide intense

and extended energy. LipoRED was specifically designed to

attack deep fat stores through multiple pathways by stimulat-

ing both white and brown adipose tissues. LipoRED is

targeted fat loss designed to help you quickly shred fat to

transform your body into peak physique. LipoRED isavailable exclusively at Max Muscle Sports Nutrition.

A TARGETED

APPROACH TO

FAT BURNING


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VITALNUTRITION By Abby Hoeffner

Get BackTo YourFighting

WeightTime to shed those unwantedpounds and eel strong,

confdent and ready

for anything again!

What is CLA?

CLA IS NOT A THERMOGENIC.

But it will help you lose weight.

Talk to your local Max Muscle

certied tness nutrition coaches

and they can take the mystery

out of the supplements designed

to complement your hard work

and put you that much closer to

your ghting weight.

Nutrition Is KeySince there are 24 hours in a day and honestly you can

only work out 1 to 2 hours of that, what you eat is by

far the most important, said Free. And hes right. So

how do you jump-start the nutrition side of your ght to

be the you that you want to be?

A good intestinal cleanse such as Cleanse & Lean will

help clean out your intestinal tract, improve digestion

and utilization of nutrients, and will help get rid of

bloating, said Scott Herkes, Max Muscle owner and

certied nutrition coach.

Another step would be to clean out your pantry

and refrigerator by either throwing away or donating

Just as fghters

must meet weightrequirements to

be in their ofcial

weight class, others

struggling with weight

gain may have their

own fghting weight

in mind the place

where they eel most

comortable, mostconfdent and ready

or anything and

everything. But how

to get there? Just

getting started can be

a challenge. There

is always a reason

people have to restart.

Find what it is thatslowed or stopped

you and eliminate

it, said James Free

Jr., certifed ftness

nutrition coach and

ranchisee o Max

Muscle Cool Springs.


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didnt move this week, doesnt mean

it wont next week. Plus, with water

weight uctuating 2 to 5 pounds

in a day, the scale is sometimes an

inaccurate enemy, said Mulligan.

Staying MotivatedGoing the distance starts at the

beginning. Many people give up

because they arent seeing results

as fast as they would like, and thats

often due to a lack of education. A

Max Muscle certied tness nutrition

coach can correct this and help

you set goals. According to Herkes,

you should begin with a six-month

realistic plan. Unrealistic goals only

undermine progress and demotivate

you, he said.

Keep in mind, you wont lose

at the same pace you did at thebeginning of your program. Lots of

people drop 8 to 10 pounds the rst

week, but then slow to a steadier

2 pounds of fat a week, which

equates to a negative 60 pounds in

six months or more than 100 pounds

in a year. When you look at how

long most overweight people have

lived that way, its a mere fraction

of the time they have lived as an

overweight or obese person, said

Mulligan.Speaking like a true motivating

coach, Free said, The weight didnt

come on overnight and it wont

come off overnight. You can choose

to push through the difcult times

on a nutrition plan. The power is

in your hands. Most people dont

believe they are strong enough and

give in to the addiction of food. It

is not a disease. It is a choice. I

believe people have the power

within themselves to get out ofthe situations they put themselves

in. All they need is someone to

believe in them until they believe in

themselves.MS&F

I believe people have the power within themselves to get out of the

situations they put themselves in. All they need is someone to believe

in them until they believe in themselves. Jamie Free, Max Muscle Franchisee

all of the simple-carbohydrate type

foods, advised David Ross Mulligan,

a Max Muscle Franchisee in Northern

California. After youve purged your

home of all waist-expanding items,

restock strategically.

This does not mean you should

restrict a specic macronutrient,

such as complex carbs/fats/proteins. Long-term weight loss is

a balancing act between moderate

calorie restriction and eating proper

macronutrient combinations to

support everything our bodies need,

said Herkes.

If the lurking temptation to slash

all fats and carbs while consuming

only protein weasels its way into

your consciousness, remember,

even though the pounds will come

off, according to Free, you will alsocause metabolic damage, which in

turn leads to a rebounding effect

that could be tough to overcome. In

other words, its super easy to pack

back on all youve lost and then

some. In addition, low fat diets

can impact our ability to produce

hormones, which are important for

many metabolic functions, warned

Herkes.

So what should you be eating?

All the experts interviewed agree:lean protein, vegetables, complex

carbohydrates, fruit and lots of

water. Dont eat huge quantities

either. Get in your balanced

nutrition with small, protein-based

meals every 3 to 4 hours. Also,

supplementing with a multivitamin,

L-Carnitine, CLA, glutamine and EFAs

is a must, said Mulligan. It seems

simple, and it is, but breaking the

addiction to processed foods and

simple sugars takes true dedication.Dieting isnt about starvation; it is

about a clean and healthy lifestyle,

said Free. I recommend a cheat

meal [notice he didnt say cheat

day] for my clients and that works

in two ways. One, it gives them

something to truly look forward to

and appreciate, and two, I believe it

stokes the res because your body

wants to get rid of it. This causes a

thermogenic fat burning effect.

Blasting Past PlateausThere comes a time in almost all

weight-loss journeys when the

scale stops moving and with that,

discouragement can quickly follow.

But in reality, all a plateau means

is that its time to change up your

routine, and there are several

ways to do that. David suggested

introducing a stronger thermogenic,

trying intermittent fasting or cycling

carbs. Even something as simple

as changing the time of day youexercise can help.

Herkes had some great advice: A

long-term caloric reduction can put

our bodies into starvation mode.

As odd as it may sound, taking a

day off and eating things you have

been restricting, such as pizza, can

help break the plateau. We regularly

see people who have reduced their

calories so low, they are stuck and

cant lose more weight until they

start eating more.Switching up your complex-

carb/fat/protein ratio can make a

difference, too. Studies from 2005

showed obese women who are more

insulin resistant (not diabetic) do

better on a 40/40/20 macronutrient

ratio than people who are more

insulin sensitive who should try

a 60/20/20 combination, Herkes

explained.

All our bodies are different, so

what works for some people may notwork for you. Just move through the

suggestions until you begin seeing

results again. And, as Free reminded,

trust the plan. Just because the scale


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september 2013 max sports & fitness magazine

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