Muscle Media Sept15

THE ULTIMATE BUILD & BURN PROGRAM
REMEMBERING
GREG PLITT
FOR MEN
5
FAT
F I T N E S S M AG A Z I N E
LOSS
MYTHS
BUSTED
EAT MORE FAT...
GET BIGGER
& LEANER
A LEGEND, A HERO 1977-2015
6-week
Kettlebell
FAT
LOSS
Program
RAZOR-RIPPED
ABS
THE
BEST
FAT BURNER
GET SHREDDED FAST

SEPTEMBER 2015
MUSCLE MEDIA
FITNESS MAGAZINE
musclemediaonline.com
Contents
FOR MEN
THIS MONTH...
GET SHREDDED FAST
10
THE
INTERVIEW WITH
FIGHTER
DIET
FOR MEN
EDITOR IN CHIEF
SiaMack Alavi
ACCOUNTING
Sonal Sharda
EDITOR
Jessica Alavi
DIGITAL MEDIA
Christian Garces
CREATIVE DIRECTOR
Matthew Tiger
BUSINESS DIRECTOR
Danielle McVey
BUSINESS
COORDINATOR
Domenico Bevilacqua
ADVISORY BOARD
MEDICAL
Dr. Marvin Heuer
PHYSICAL
PERFORMANCE
Joseph Palumbo
24
DR. MARVIN HEUER
The Ultimate Fat Loss Program

FEATURES
Photo By: Pavel Ythjall
CONTRIBUTORS
Christian Finn
Pauline Nordin
Josh Bryant
Tony Monchinski, PhD
Kim Goss, MS,
The Poliquin Group
Stephane Cazeault,
The Poliquin Group
Dr. Michael Camp,
DPT, CSCS, PES, CES
Roger Lockridge
Joseph Palumbo
Noah Bryant
Craig D. Marker Ph.D
ON THE COVER...
GREG PLITT
10 | ASK THE DOC

12 | 5 FAT LOSS MYTHS BUSTED
19 | PERIPHERAL HEART ACTION
(PHA) TRAINING
24 | THE FIGHTER DIET
FOR MEN
FOR MEN
Contents
FEATURES
FEATURES
36 | JUMPING YOUR WAY TO

FAT LOSS
58 | PEC RUPTURE VS STRAIN

GET THE FACTS!
40 | MOUNTAIN DOG DIET
62 | PUSH YOURSELF TO THE LIMIT

WITH REST PAUSE DROP SETS
46 | OLYMPIC WEIGHTLIFTING
FOR WEIGHT LOSS
70
70 | SEXY & FIT
52 | V-TAPER SHOULDER
TRAINING
72 | KETTLEBELL FAT LOSS PROGRAM
52
DINA BARELA
Contents
Walk through the mud in life, if you ever want to

get to the higher ground
- Greg Plitt
On the cover this month of Muscle Media is the late Greg Plitt. Throughout
his entire life, Greg dedicated his life to fitness. Plitt was a former US Army
Ranger and West Point graduate. He served as an Army Ranger for five years
and attained the rank of Captain. He was a company commander responsible
for over 180 soldiers. He also qualified for Airborne and completed more
than 2,000 parachute jumps. Greg has had more than 200 fitness covers; no
other fitness model comes close to this number. Greg inspired people all over
the world with his physique and diet plan but was known for his no holds
barred approach to fitness. I was deeply saddened by his death on January 17,
2015, however his legacy and images will live on. Be sure to check out Gregs
inspiring images on page 24.
TRAINING
SUPPLEMENTS
78 | GO HIGH INTENSITY
TRAINING TO GET
SHREDDED
86 | CLA: THE FAT THAT

MAKES YOU THIN
80 | 45% HIGHER FAT

BURNING WITH
THIS EXERCISE
81 | BEST AB EXERCISES
82 | BENCH BARBELL
PRESS VS SMITH
MACHINE PRESS-OFF
84 | WILL SWEATING
MORE INCREASE
WEIGHT LOSS?
88 | NEW STUDY: CREATINE

SUPPRESSES NEW
FAT FORMATION
90 | THE BEST FAT BURNER
CAFFEINE VS GREEN
TEA VS TYROSINE
92 | WHEY, LEUCINE &
VITAMIN D
PRESERVES MUSCLE
NUTRITION
94 | DONT EAT THIS FAT
IF YOU WANT HIGH
TESTOSTERONE
96 | CHOLESTEROLS
ROLE IN TESTOSTERONE
PRODUCTION
100 | EAT MORE FAT... GET
BIGGER & LEANER
102 | FOOD ORDER IMPACTS
GLYCEMIC LOAD
In Good Health,
Sincerely,
102 | NORDIC DIET EAT LIKE

A VIKING TO GET RIPPED
SUBSCRIBE TODAY!
musclemediaonline.com
Its legitimately shocking how many myths and fallacies exist about fat loss
that are constantly circulating throughout the fitness industry. Like many
people, I followed the advice of fitness trainers and was told, Dont eat carbs
after six oclock, Do cardio first thing in the morning on a empty stomach,
or Take arginine before bed time for fat loss. In this months Muscle Media,
its a special Fat Loss Edition with every article based on the latest scientific
approach to losing fat through training, nutrition, supplementation, and diet.
We include all the top scientists and trainers that bring you the newest fat loss
information, so we are giving you the tools, but its up to you to use them!
Siamack Alavi
CEO and Editor in Chief
Muscle Media Magazine
Available at:
*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.
ASK THE DOC

MM
EXCLUSIVE
INTERVIEW WITH
DR. MARVIN HEUER

MH
Marvin Heuer, M.D. F.A.A.F.P.,

is an internationally recognized
and respected research physician
with over 30 years experience in
international and domestic clinical
research and pharmaceutical and
nutraceutical development. Along
with the practice of medicine, Dr.
Heuer has served as Worldwide
R&D Director for companies such
as IntegraMed America, SmithKline
Beecham Pharmaceuticals (now
GlaxoSmithKline), Wallace
Laboratories (now MedPointe),
Ayerst Laboratories (Now Wyeth
/ Pfizer) and Chief Science
Officer for Iovate Health Sciences
International. Dr. Heuer fostered the
development of over 50 prescription
pharmaceuticals many of which are
in use today. He has also formulated
over 250 nutraceuticals in the
bodybuilding and sport supplement
industry with over 300 patents
applied worldwide in sports and
muscle physiology.
10
MUSCLE MEDIA SEPTEMBER 2015
MM
MH
Dr. Heuer, since the banning of ephedra, and now

the recent ban on 1,3-Dimethylamylamine, there has
been a hole left in the fat burning supplement market.
What are the best over the counter fat burning single
ingredients that you would recommend that are still
available on the market?
MM
MH
I dont think that today there is a single ingredient that

will act as a magic bullet. But quite the opposite, I think
that current literature supports the use of combination
of ingredients in order to create a synergistic effect.
Meaning that the effects of the ingredients get amplified by
complementary nature of such ingredients. A good simple
example of this is EGCG and caffeine, where the net effect
is amplified from what it is observed from individual studies.
What are some of the biggest myths with the use of fat
burners? What are some of the mistakes that you see
with the use of fat burners?
One of the biggest misconceptions is that by taking a fat
burner one can simply lose weight without putting any
work into it. Supplements as the name entails are meant to
supplement your workout/exercise regimen and help you
achieve your goals.
MM
MH
MM
MM
MH
Do you recommend that people use fat burners year

round, is it safe?
Fat burners are not designed to be used all the time. They
are meant to be used short-term combined with a diet and
exercise regimen in order to help get rid of stubborn fat. As
whether they are safe, most supplements are designed with
generally recognized safe ingredients and as such should be
safe when used as directed. So I dont believe they are unsafe
but if you are using them year round maybe should question
whether you should modify your diet and exercise regimen.
In addition some ingredients might
create a certain tolerance and lose
their effectiveness in which case it
would be wiser to cycle on and
off the supplement for maximum
effectiveness. For example, several
studies have shown that there is
beta-receptor downregulation on
adipose tissue with stimulant use,
so I recommend cycling fat burners to
prevent receptor down-regulation.
MH
Does it matter when you take fat burners?

Do they have to be taken on an empty
stomach to work best?
Anytime one takes a supplement
on an empty stomach this
accelerates uptake but this
does not necessarily mean it
works better it just might work
faster. In general I recommend
my patients to consume their
supplements with food in order to
minimize any GI side effects and to
extend the effects over a longer period of time.
MM
Most fat burner products are very onedimensional. What I mean is that most of them
tend to focus on one aspect or two, but neglect
the rest. This is obvious when looking at the
ingredients. Some are mostly all thermogenic
with some stimulants, others just have some
antioxidants with a couple vitamins, but most
forget the complexity of the problem at hand.
MM
Whats the best type of protein to take if

your goal is to lose body fat? Does it matter
whether it is whey or casein?
Ideally a combination of the two would be the
most effective but if I had to choose one or the
other I would choose casein. This is because it a
slower digested protein and it will prolong satiety.
MH
Most bodybuilders and people looking

to lose weight use low carb diets and
supplement with healthy fats. There has
been an overwhelming amount of research
regarding the replacement of saturated fats
with healthy fats such as olive oil, avocado,
coconut oil, CLA, etc. What are your
recommendations for healthy fats? Do you
have a preference for athletes and fitness
enthusiasts to use while dieting?
I recommend all my patients to take omega-3s
because of all the great health benefits they have.
They have not been studied as toughly for dieting
as for other indications, but they have excellent
anti-inflammatory properties that will aid in
the process, especially if you are an athlete and
are pushing yourself to the limit. Another great
healthy fat is CLA. CLA is the only fat, that Im
aware of, that has been shown to assist in long
term fat loss, making it a perfect supplement for
fat burning.
Whats the biggest problem that you see with

most fat burners on the market?
MM
MH
You recently developed the Elevate Series

with Infinite Labs which is going to be
released soon. What separates Elevate Series
Final Cutz from the other fat burners on the
market?
Yes. When I formulated
the Elevate series fat
loss product I tried to
remember that it is a
complex problem we are
trying to tackle and that
it requires a complex
response. In order to do
this, I designed a product
that acts on different
metabolic pathways in
order to have the greatest
possible success.
Ive combined
ingredients that with diet
and exercise will synergistically promote lean mass,
increase calorie expenditure, fat oxidation, decrease
appetite, regulate blood sugar, as well as other
mechanisms to promote fat loss.
Why did you include Creatinol-O-Phosphate
in your new fat burner?
COP (not to be confused with creatine) stabilizes
the sarcolemma and allows skeletal muscle cells and
heart muscle cells to function longer and at lower
pH. It acts as an intracellular buffer. Thus, allowing
longer runs and more reps during your workout
/ exercise routine. This can result in an increase in
lean mass.
5
FAT
LOSS
MYTHS
By Christian Finn
According to the Oxford English Dictionary, a myth is a

widely held but false notion or a fictitious person, thing,
or idea. A myth is like a virus, and can spread very quickly.
Somebody says something, somebody repeats it, and then you
repeat it. Suddenly, its become a fact. Writers will
often regurgitate each others mistaken facts rather
than invest the time and effort necessary to dive
into the research and get the facts for themselves.
To help you separate fact from fiction, Ive taken a closer look
at five popular fat-loss myths and half-truths that are still
widely believed, despite strong evidence to the contrary.
12
MYTH 2
Sugar
makes
you fat.
MYTH 1
Interval training
works better than
steady-state cardio
for fat loss.
Some say that steady-state cardio will rob
you of your hard-earned muscle and sabotage
your attempts to get lean.
The solution, they claim, is to do interval
training instead.
Its true that there are a handful of published
studies to show that interval training leads
to a faster rate of fat loss than steady-state
cardio [8]. But there is also research out
there to show the exact opposite; that steadystate cardio leads to more fat being lost than
interval training [2].
Telling people about the research that
supports your point of view while ignoring
the rest is known as cherry picking. Its
a little like reviewing a movie based on
the trailer alone youre only seeing the
good stuff, and the impression you come
away with is based on an extremely limited
amount of information.
Some say that sugar will make you fat,

weak and depressed faster than Samson
losing his strength after a visit to
the barbers.
By itself, low-intensity steady-state cardio is
not a particularly effective way to drop the
pounds. But its important to remember that
steady-state cardio is an umbrella term that
can refer to many different forms of exercise,
ranging in intensity from low to medium to
high.
Lumping them all in the same category
ignores the fact that 30 minutes of coasting
along on the elliptical machine while
watching TV and sending text messages
requires substantially less energy than the
same amount of time spent cycling up a
steep hill as fast as humanly possible. Both
are forms of steady-state cardio. But the
latter is going to burn a lot more calories
than the former.
There are many different ways to do cardio.
All of them have their place at different times
and for different people. Think of interval
training as a tool in the box, rather than the
magic bullet that some are claiming.
But is it really that bad?

When total calorie intake is matched, most
human studies show little difference in weight
loss with a diet containing lots of sugar
compared to one containing almost no sugar
at all.
In one trial, researchers from Duke University
Medical Center found no significant
difference in the rate of weight loss with low
sugar (4% of total calories from sucrose)
versus high sugar (43% of total calories from
sucrose) diets [3].
In a review published in the American Journal
of Clinical Nutrition, Dutch researcher Wim
Saris looked at a number of different studies
on the subject of sugar and weight control [4].
His conclusion?
These weight-loss studies with different types
and amounts of carbohydrates including high
and low sucrose do not indicate that weight
loss is impaired by high-sucrose, energyrestricted diets.
If you want to lose fat, eating less of the food

that you know isnt doing you any good cakes, cookies, chocolate bars, ice cream and
so on - is a step in the right direction. But
thats not because there is one single nutrient
in there thats making you fat. Its because
cakes, cookies, chocolate bars, and ice cream
taste very nice. Theyre an extremely easy and
highly enjoyable way to provide your body
with more energy than it needs - energy that
will eventually end up stored as fat.
Contrary to what the zero sugar brigade
might tell you, eating less sugar doesnt have
to mean eating no sugar at all. Sugar does
not make you fat. Putting sugar in your
coffee is not going to stop you from losing
weight. As long as you account for it in your
daily carbohydrate budget, including some
sugar in your diet isnt going to have a big
impact on your results.
MYTH 3
Body fat scales tell
you how much fat
youre losing.
The main selling point of a body fat scale is
its ability to accurately monitor the impact
of your diet and training program.
Is what youre doing working, or

are you just wasting your time?
Unfortunately, much of the data they churn
out is highly unreliable. Body fat scales use a
method known as bioelectrical impedance to
estimate your body composition. They run
a light electrical current through your body,
measure the degree of resistance to the flow
of the current, and then use this information
to estimate how much body fat youre
carrying around.
Perhaps the most obvious limitation with
a body fat scale is that it will miss out large
segments of your body. Stand on a set of
foot-to-foot body fat scales and the current
will simply go up one leg and down
the other.
So youre really only measuring how fat

your legs are. Even with devices that place
electrodes on your hands and feet, the results
are not particularly accurate.
MYTH 4
In one study that looked at changes in

body composition in a group of male
bodybuilders, researchers compared several
body fat tests with something called the
4-compartment model, which is currently
the gold standard when it comes to
predicting body composition [5].
Bioelectrical impedance was the least
accurate of all the methods, with a margin
of error as high as 8%. That means you
could train hard and diet for a month or
two and lose 4% body fat. But bioelectrical
impedance might show that your body fat
went UP by 4%.
Body fat tests are less of a measurement
than they are a prediction. And just like
the predictions from economists, football
pundits and stock market analysts, many will
turn out to be wrong.
The key to
weight loss
is to control
your insulin
levels.
Youll read a lot about insulin turning
off the fat-burning switch, and that
you wont make any progress if your
insulin levels are out of whack.
Its true that insulin has an important role to play
in fat metabolism. However, claims that high
levels of insulin make you store fat no matter
how many calories you eat, or that you can eat
as much protein and fat as you want without
gaining weight, are grounded more in science
fiction than science fact.
When you eat a food high in protein (such as beef
or whey protein, for example), insulin levels will
rise. Thats despite the fact that blood sugar levels
stay pretty much the same. In fact, some proteinrich foods have been shown to raise insulin levels
to a greater extent than their high-carbohydrate
counterparts.
Research also shows that its possible to lose

fat with widely varying levels of insulin.
In one study, Australian researchers took
a group of overweight or obese subjects
and put them on one of three different
diets low carbohydrate, low fat and high
unsaturated fat [1]. The low carbohydrate
diet led to a 33% drop in insulin levels.
There was a 19% fall on the high unsaturated
fat diet and no change on the low fat diet.
If insulin was really so important when it
comes to getting lean, youd expect to see the
group with the lowest insulin levels losing
the most fat, and the group with the highest
levels of insulin losing the least fat. But thats
not what happened. Despite the variation
in insulin levels, there was no significant
difference in the rate of fat loss on all three
diets.
Join the
C e n t u r io n Le g io n
MYTH 5
Eating late
at night
stops
you
from
losing fat.
Youve heard it said that you should eat
breakfast like a king, lunch like a prince, and
dinner like a pauper. Calories, especially those
coming from carbohydrates, are supposed to
be more fattening when theyre eaten at night.
Yes, there is research to show that people
eating a large breakfast and small dinner
lose weight faster than those eating a small
breakfast and large dinner [6]. But theres
also research showing the exact opposite - that
people who eat larger meals later in the day
lose more weight when theyre dieting [7].
You can drop fat with a wide variety of
diets and meal timing patterns, but its
your ability to stick to the diet thats more
important than anything else. If you find
that the conventional large breakfast and

small dinner advice leaves you hungry, try
doing it the other way around. Its up to
you to choose the method that fits you and
your lifestyle. Theres no strong evidence to
suggest that either dietary strategy delivers
vastly superior results.
References
1. Noakes M, Foster PR, Keogh JB, James AP, Mamo JC, Clifton PM. (2006).
Comparison of isocaloric very low carbohydrate/high saturated fat and high
carbohydrate/low saturated fat diets on body composition and cardiovascular
risk. Nutrition & Metabolism, 11, 3:7
2. Keating, S.E., Machan, E.A.,OConnor, H.T., Gerofi, J.A., Sainsbury, A.,
Caterson, I.D., Johnson, N.A. (2014). Continuous Exercise but Not High
Intensity Interval Training Improves Fat Distribution in Overweight Adults.
Journal of Obesity, 2014
3. Surwit RS, Feinglos MN, McCaskill CC, Clay SL, Babyak MA, Brownlow
BS, Plaisted CS, Lin PH. (1997). Metabolic and behavioral effects of a highsucrose diet during weight loss. American Journal of Clinical Nutrition, 65,
908-915
4. Saris WH. (2003). Sugars, energy metabolism, and body weight control.
American Journal of Clinical Nutrition, 78, 850S-857S
5. van Marken Lichtenbelt WD, Hartgens F, Vollaard NB, Ebbing S, Kuipers
H. (2004). Body composition changes in bodybuilders: a method comparison.
Medicine and Science in Sports and Exercise, 36, 490-497
Prepare for war
Sold Online EXCLUSIVELY at
www.Naturalbodyinc.com
Use Promo Code: CENTURION
NaturalBodyInc
Centurion_Labz
www.CenturionLabz.com
PERIPHERAL HEART
ACTION TRAINING
THE KEY TO
BURNING FAT AND
PRESERVING MUSCLE
By: Noah Bryant
BASIC GUIDELINES FOR PHA TRAINING
There are lots of methods that can be used

to accomplish these goals. But time is of the
essence, so whats the best and fastest way?
Arguably, the most efficient way to burn fat
and increase overall t
fi ness (while maintaining
muscle mass) is called Peripheral Heart Action
(PHA) training. Like many training methods,
PHA is a simple concept with a complicated
sounding name. Think hardcore circuit
training.
WHAT IS PHA?
The basic concept of PHA training is to

alternate between exercises of the lower and
upper body in a large, multiple exercise sequence.
This forces the heart to work hard by having to
shunt blood up and down the body to the different
muscles you are working. It also allows the trainee
to more easily avoid muscle fatigue.
The problem with a lot of circuit training
workouts is the excess of lactic acid build up. The
muscles fatigue before you get a chance to tax the
cardiovascular system. So, while these circuits may
increase local muscular endurance they lack the
ability to increase overall conditioning and t
fi ness.
With PHA training this phenomenon is avoided
altogether. Because you are alternating between
different muscle groups, your muscles are getting
sufficient rest between exercises. This allows you to
train harder and longer!
PHA training is not for the faint of heart or
the ill conditioned, this is a very taxing method
of training and should only be performed by
individuals who are already considerably t
fi .
With PHA training the goal is to keep your heart
rate elevated at 80% of your max heart rate. The
easiest way to do this is to wear a heart rate
monitor and adjust your rest periods depending
upon your heart rate. If you go above 80%, slow it
down. If you exceed 80%, speed it up!
If you dont have access to a heart rate monitor,
dont worry! Use your body and its performance as
your guide. Rest just as long as needed to complete
the next lift without missing a rep. If you think
there is no way you can perform a set, rest 30
seconds and then go for it. This is not an exact
method, but it will get the job done.
Sequence 1
Alternate between upper body and lower

body exercises. (ex. shoulder press
followed by squats)
To get the most out of PHA training,
choose compound, free weight exercises
(ex. multi-joint movements like the bench
press, squats, dips, deadlifts, pullups,
etc.)
Start with 5 exercises per sequence;
2 upper body exercises, 2 lower body
exercises, and a core exercise.
Perform the sequence 3-4 times before
moving to the next sequence.
Start with 3-4 sequences per workout.
Do not rest between exercises!
Keep the rest to a minimum between
sequences.
Monitor your heart rate and adjust your
intensity depending upon your heart rate.
You want to keep your heart rate at 80%
of max.
Overhead Press 10-12 reps

Front Squat 10-12 reps
Pullups 6-10 reps
GHR 5-10 reps
Russian Twists 10-20 reps
As you can see, we have two upper body

exercises, two lower body exercises and one
core movement. Do this sequence straight
through without taking a rest between
exercises. Depending on your heart rate, take
little to no rest before doing this sequence
again. Repeat this sequence a total of 3 times
before moving on to sequence 2.
SAMPLE PHA WORKOUT
Losing fat and increasing overall t

fi ness are
among the most common reasons people begin
an exercise regimen. These goals sound easy
enough to accomplish, but without hard work
and a smart plan, that stubborn fat is not
going to come off!
Sequence 2

Bench Press 10-12 reps

Straight Leg Deadlift 10-12 reps
Barbell Bicep Curl 12-15 reps
Split Squat 10-12 reps
Ab Wheel 6-10 reps
Perform sequence 2 three times while using your

heart rate to dictate rest times. Remember, keep your
heart rate at 80% of max. Once youve n
fi ished with this
sequence, proceed to sequence 3.
Sequence 3

Pendlay Row 6-10 reps

Reverse Hyper 10-12 reps
Skull Crusher 10-15 reps
Step-Ups 10-12 reps
Crunches 20-40 reps
Repeat sequence 3 twice

more for a total of 3 times
through.
This might look like an easy workout, but believe

me, it is brutal! PHA training is one of the
best ways to increase overall t
fi ness, burn fat, and
preserve muscle at the same time. It is also great
for those who are short on time; you can easily do
this workout during your lunch break!
Another benefit of PHA training is that you dont
need any special equipment. This method can be
employed at nearly any gym in America. You just
need a plan and a willingness to work hard.
Lombardi, G. (n.d.). Peripheral Heart Action Training. STRENGTH AND
CONDITIONING JOURNAL Strength and Conditioning, 19-19.
24
THE
FIGHTER
DIET
FOR MEN
by Pauline Nordin
26
The Ultimate Fat Loss Program
If you wanted to transform

your body, more than likely
you would want to choose
a coach that practices what
he or she preaches. Pauline
Nordin is just that person,
she has spent the better part
of her career finding out the
best way to lose fat and gain
muscle through trial and
error and has developed a
revolutionary system called
the Fighter Diet. Dont be
misled to think that this
program is just for fighters;
its currently being used by
athletes all over the world,
from fitness competitors
to the average guy looking
to get in shape. Nordin,
is a native of Sweden who
lives in Los Angeles and
makes a living as a fitness
expert. Shes a former
bodybuilder and trained the
winner on the Scandinavian
version of The Biggest
Loser. Nordin is 5 feet
2 inches tall, weighs about
117 pounds, has a body
fat percentage between 7
percent and 10 percent, and
has biceps that measure 12
and a half inches cold. Her
all-time best deadlift is 265
pounds.
28
MUSCLE MEDIA FOR WOMEN
JULY 2015
How many guys

would like to be
able to lift more
than double their
bodyweight?
Pauline is not a
genetically gifted
person; instead she
built her physique
on hard work and
diet. Nordin is
known for her NO
BULLSHIT training
advice and advocates
training smarter, not
longer. When Nordin
was asked what is the
single best exercise, she
advocates deadlifts.
Nordin describes
Fighter Diet as being
lean for 365 days a
year, without feeling
like youre starving.
Muscle Media sat down
with the creator of the
Fighter Diet for Men to
get her thoughts on her
training and nutrition
philosophies.
How was Fighter Diet for Men

started?
Is the Fighter Diet Just for

MMA athletes?
I created Fighter Diet back

in 2007, when after years of
trying to figure out how to stay
lean and build muscle without
feeling like I was starving all
the timeit one day came to
me how to do it. I launched it
on the internet and it generated
a lot of interest and dedicated
followers, primarily females. It
got the men interested too, since
they saw what I as a woman
could accomplish naturally, and
got curious about how it would
apply to a male who is obviously
superior to building muscle.
Not at all. Ive worked

with many MMA athletes
who needed to cut for fights
without losing strength and
stamina, however, the term
Fighter Diet comes from
the mindset required for a
lean physique: discipline
and dedication. It takes
the strong mind of a fighter
to persevere, stay tough,
resilient, and go that extra
round needed to achieve
the ultimate shredded body.
Thats why its called Fighter
Diet.
Men too struggle with a

ravenous appetite, yet want to
sport a lean and buff physique.
Im known for my unisex appeal
and my message attracts both
genders, so thats how I got more
and more men to try FD and
they praised my program over
the internet. A few years ago, I
realized I needed to provide a
mens guide, and to make sure
there is no confusion: FD works
for both men and women.
What are the training

philosophies based around
FD? Does FD advocate
interval-based training?
Or is it more like a
bodybuilding program?
I hired my friend Alan

Cummings, U.S. Marine, to
demonstrate all exercises in the
book and added information on
hormones and gym etiquette for
men. It was a hit.
30
Fighter Diet is a lifestyle

that entails diet, mind, and
workouts. Intervals are part
of it, bodybuilding style
high-volume workouts are
part of it since they create
the most amazing looking
bodies, but theres a place for
low volume, high intensity
as well. All tools in the
box are needed to keep on
building muscle.
What are the nutrition

philosophies based around
FD? Do you advocate low
carb diets? Paleo based diets?
The main principle is to
prevent overeating, by
overeating. The problem with
dieting for cuts is you get
hungry and stuff yourself with
junk! So how do you avoid
it? By not giving your body a
chance to get that hungry. The
main staple of carbs is from
veggies.
What are some of the biggest
myths based around the FD
program? What can a user
expect from following the
FD program?
1. That Fighter Diet is a
vegan diet. Not true at all.
2. Fighter Diet works only for
women.
3. You cant build muscle
eating so many veggies.
4. Its a low carb diet. (People
forget veggies in volume do
have carbs).
5. That its not sustainable
long term.
Ha! Ive been doing this for
almost a decade and Im just
getting better and better with
my physique each year.
32
Here are some nutrition pointers from

Fighter Diet:
Its flexible. You want to eat 8
meals a day, or 3? Its your call.
It can be done anywhere in the
world, simply SWAP foods for
the ones you HAVE locally that fit
the bill.
No diet is healthier than one with
emphasis on vegetables. Better
health = better workouts = a
better looking body.
You get diet breaks. You can do it
clean style with carbs/sugars OR
you can choose to include treat
meals.
You choose WHEN you want to
eat. Want to train fasted? Want to
eat first, and then work out? Your
call. Want to split workouts up?
Its your choice.
No supplements required.
Encouraged, yes. But still
optional. You can swap protein
powders with real food if you
prefer.
No rule applies to everyone. A
hard gainer doesnt eat the same
thing as a hard loser!
TRANSFORM WITH
What can users of the FD
realistically expect to obtain from
the program?
Leaner body, more muscle, not having
to go off your diet due to it being
a crash diet or leaving you hungry,
healthier blood work (since your
diet will include the most nutritious
foods on earth in abundance), lower
cholesterol, better skin, hair and nails.
What supplements are
recommended from the FD
program?
FD whey protein, Greens, FD Burn
& Pump.
It seems the FD has a big military
following. Explain how FD
has gotten such a huge military
following.
That all started when my picture
was being used as a collage designed
by some Marines. It went viral and
I was approached by Marine Corps
Times Magazine, who wrote a story
about it and put me on the cover.
After that, it all exploded. I have a
lot in common with the military since
my mindset is quite military style,
thriving off discipline. I support the
troops and launched a specific military
34
prep guide to help aspiring military

members get fit for boot camp. I send
out motivational posters for deployed
American Military members pro
bono, its my way to thank them for
their service.
What are the biggest mistakes
athletes are making in terms of
training in the gym?
GREG PLITT
MUSCLE & FITNESS
GREATEST PHYSIQUE OF ALL TIME
YOU CAN'T GET RID OF THE

BELLY COVERING YOUR ABS
YOUR MUSCLES LACK DEFINITION
YOU EAT HEALTHY BUT STILL
LOOK SOFT
$39.99
YOU'VE TRIED TONS OF

PROGRAMS AND ALL THEY DO IS
MAKE YOU HUNGRY OR TIRED
WHATS INSIDE THE BOOK
Forgetting their goals. You need

to train and diet for your goals.
Be specific. This is forgotten when
trends come and go about what to
do and how to do it. No one model
of training works forever, you need
to always strive to improve your
program.
What are the biggest fat loss myths
that the FD has proven wrong.
1. That you get fat from eating
your biggest meals late at night.
(wrong.)
2. That you need to eat six meals a
day. (wrong.)
3. That you cant stay super lean all
year round. (wrong.)
Be sure to visit www.fighterdiet.com
for Paulines complete training and
nutrition plans.
WELCOME TO
FIGHTER DIET
Think Fighter Diet is all about girl power? Well

you thought wrong!
The Mens Guide gives you a solid diet plan and workout
plan. All tools needed to feel great and look even greater!
DOES THIS SOUND LIKE YOU:

-
You can't get rid of the belly covering your abs

You eat healthy but still look soft
Your muscles lack denition
You've tried tons of programs and all they do is
make you hungry or tired
- You want to get healthier, buer and energized
ONCE YOU GO FIGHTER DIET

YOU NEVER GO BACK!
GET YOUR EBOOK NOW AT
fighterdietformen.com

2013 - 2015 FighterDiet.Com. All Rights Reserved. Reproduction without permission prohibited.
JUMPING
YOUR WAY TO
FAT LOSS
By Josh Bryant
SEE THE WORKOUT
For centuries prize fighters have reaped

the benefits of jumping rope, helping
them become more mobile, agile and
hostile in the game of fisticuffs. With
exception of a few heavy weight outliers,
fighters are lean. Think about it, if you
are required to fight within a weight
class, any excess body fat is a liability.
Now you may not have any immediate
plans for a pugilistic debut, but with
summer here, odds are your training goals
include shedding body fat. Jumping rope
can help do just that and furthermore, you
will gain the asset of increased athleticism
by default.
Fat loss
Thankfully, logging countless hours on the same, boring
piece of cardio equipment or putting in endless miles of
joint-destroying, testosterone-ridding road work is no
longer in vogue.
As close to unanimous consensus as the fitness

community can come, folks in the trenches and labs
now agree that interval training is superior to long,
slow cardio for fat loss. One of the best forms of
interval training is jumping rope.
Jumping rope can burn up to 1000 calories per
hour, making it one of the most efficient fat-burning
workouts available. Unlike other forms of interval
training that are much more stressful on the Central
Nervous System (CNS), muscles and connective tissues
are also spared significant stress while jumping rope.
Further Benefits
Synergy can be explained simply
with this equation
1+1=3
with jumping rope all of a sudden
1+1=4
How?
Jumping rope can burn up

to 1000 calories per hour...
38
Jumping rope works muscles throughout the

entire body and develops lean muscles in all
major muscle groups. Of course, jumping rope
optimizes conditioning and maximizes athletic skills
by combining agility, coordination, timing, and
endurance. At the same time, it helps burn body fat;
increases your prowess from the field of play to playing
the field; from the bar room to the board room.
Now you are probably thinking, if jumping rope is so

great, why arent famous personal trainers and other
fitness celebrities singing its praises?
Money talks! Hardly anyone makes money if you

buy a five dollar jump rope; jumping rope benefits
no one but you.
The Workout
Now that you understand the benefits of jumping
rope, lets look at an effective jump rope routine:
Start by jumping rope 30 seconds and resting one
minute for six sets. Depending on ability, add 10
seconds per week or workout, without increasing
the rest interval.
Make it your goal to complete six sets of three
minutes of jumping rope, with a one-minute rest
interval.
Once you complete this, start deducting five seconds
per workout from the rest interval. The goal is to
make to a 30-second rest interval, while jumping
rope for six sets of three minutes. Once this is
accomplished, body fat will have melted off and
conditioning will be at a whole new level.
I recommend starting this program by
jumping rope two to three times per week.
Jumping rope leaves no excuses; you can do
it in your driveway, at the gym, or in a hotel
room. Jump ropes are light and portable.
Jump your way to fat loss and a new level of
athleticism.
Interview by Tony Monchinski, PhD
John Meadows first

competed on a bodybuilding
stage when he was 13 in
1985. Thirty years later, he
won his division at this Julys
NPC Universe, earning his IFBB Pro card.
Meadows is known for his extreme level of
conditioning and his unorthodox training
and dieting protocols. Hes a coach to
many Bodybuilding, Fitness, Physique and
Bikini athletes. Here, Muscle Media talks
fat loss and nutrition with the man behind
The Mountain Dog Diet.
40
A lot of people reading this might not be familiar

with youwhy do you call your training and
eating Mountain Dog?
It originates back from a user-name I had on some
message boards a long time ago. Mountain Dog
refers to actual Bernese Mountain Dogs, which is a
breed Ive had for the last 13 years. Sorry this isnt
anything real extravagant about eating--its just
about a dog I love. I was writing my thoughts about
training and nutrition on these forums, and people
would start to say, Oh, thats a Mountain Dog-this,
or Thats a Mountain Dog-that. The name stuck. It
never went away and I just rolled with it.
John, when most people speak of diet theyre
speaking of a corrective, a way to take off the
twenty pounds they put on over the holidays, or to
get ready to look good in their wedding gown or a
bikini. But once they reach their goal, they often
go back to eating the way they had before, the very
way that made them put on those twenty pounds.
What were going to be talking about here is less a
corrective than a way to structure your nutrition
on a daily basis, a lifestyle. Am I right about that?
Correct.
What are some of the key tenets of your diet
program?
I dont believe in extremes. I dont believe in no
fat or no carbs. I do think fats and carbs can
be restricted for short periods of time in extreme
situations or due to health reasons. When were
talking about someone who just wants to be in shape,
we have to understand the value of fats and what
they do for your body, and the value of carbohydrates
and how they provide easy, useable energy for your
workouts. And certainly the value of protein. The first
thing I try to help people understand is how to use
those macronutrients and not to avoid them. There
are so many anti-fat, anti-carb, anti-this and antithat books out now, and thats really not the issue
with getting in shape.
Another thing I really believe in is nutrient
42
timing. When you train really hard, you create an

environment in your body to use nutrients better;
they partition better. Specifically glucose partitions
in the muscle tissue better than into adipose [fat]
tissue. The harder you train, the more this has value.
If you dont really train hard or if youre just starting
out, you wont enjoy the benefits of nutrient timing.
This is important because it allows you to stay leaner
and maximize body composition; you can use more
carbohydrates and channel them into the muscles if
you consume them at the right time. A lot of this still
boils down to caloric surplus or deficit, but there is an
unmistakable effect on body composition when you
can fine tune your nutrient timing approach.
You emphasize peri-workout nutrition. Does
that refer to what you eat before, during and after
training?
Yes, correct.
Lets say Im an average guy or woman, not a
hardcore Bodybuilder, Fitness, Physique or Bikini
competitor. Im going to go to the gym and train
at 2 oclock. When is the last time I should have
eaten a meal? Should it have been a solid meal? A
shake?
Its going to depend on the type of food you eat and
how quickly it breaks down. For instance, if you
had a steak for lunch, youre going to want to allow
more time for it to digest, as opposed to if you had a
protein shake. The best way to determine this is by
experimentation. You want to feel good during your
workout. I dont advocate people have big, heavy
meals before they train. I do like them to have some
carbohydrates, but not extreme amounts, because then
they get a pretty big insulin response at which point
they get sleepy and the workouts not so good.
So Id recommend a small to moderate amount of
carbs before a workout with a little bit of fat. The fat
is important because it will slow down how quickly
glucose can get into your blood stream so you avoid
that insulin spike. Think of your meal before your
workout as fuel to get you going.
How about as youre going--during the workout?

What should people be consuming as they train?
I like essential amino acids. The harder you train,
the more you create muscle protein breakdown, the
more valuable carbohydrates are. The problem is that
carbohydrates arent all equal like everyone says they
are. They may wind up all being glucose, but the
path they take to get there is very different. There is a
different speed with how quickly they can get to your
gastric system. Some carbohydrates can give you stress,
cause bloating, and you wont feel good. I recommend
the carbohydrate branched cyclic dextrin because it
has a very high gastric emptying rate. Its almost like
youre drinking water.
And are you sipping on this throughout the
workout?
Yes, and let me point out, it doesnt take a ton. 30 to 40

grams for most people is good. I can have a lot, but Im
an extreme. When you do that, youll notice an increase
in your recovery. You wont be as sore, which allows you
to train more often and train harder. Theres also a cool
cosmetic effect in that carbohydrates provide you a better
pump as you train.
So if weve eaten correctly beforehand and weve
consumed optimally during our workout, how
important is that post-workout meal?
You dont need to rush to it. You put nutrients in your
body while you were training that were easily digestible.
The glucose from that branched cyclic dextrin is sucking
right into your muscle. What I tell people is take your
time, go home, and when youre hungry eat a nice,
balanced meal. Dont worry so much about the timing
of it because youll have addressed the issue during
training that most people wait until after training to
tackle.
Ive noticed that I get ravenous immediately after

a workout. I want to go home or to the nearest
burger joint and eat everything in sight. Is this
because Im not optimizing my nutrition before
and during workouts?
Thats right.
Are there certain foods that should be avoided
altogether?
I dont believe in avoiding anything. I believe if you
like chocolate, if you like donuts, you should have a
little bit of it as long as you can control yourself.
As an example, every Sunday we have donuts as a
family. I dont buy into deprivation of something you
like. If you cant stop yourself, theres something rooted
more deeply there. If you eat well 90% of the time,
then the remaining 10% of the time you can have
fun. Have some pancakes, have some donuts; live
your life.
Your cholesterol took a dramatic dip when you
increased your saturated fats (in the form of virgin
coconut oil, grass fed beef, and free range whole
eggs). Can you talk about that?
Saturated fats can become a problem if youre on
a really high fat and really high carbohydrate diet.
Thats actually how they induce hardening of the
arteries in lab rats: they give them a ton of fat and
a ton of sugar. However, if youre controlling your
carbohydrates and using a majority of them around
the time you train, you wont have that problem.
Saturated fats are healthy to a degree. I tell people:
dont go out of your way to eat it, but dont avoid
it either. Like coconut oil. Its a very healthy fat. Its
anti-microbial, anti-bacterial. Its converted very
easily to energy in your liver. Its good for you.
Incorporating some saturated fats can be very
beneficial to your hormones and your joints.
44
You often say You are what you eat has eaten.
Can you discuss what this means?
Youve got to look at the methods they use to produce

food today.
Theres a big difference, for instance, between the fish
raised in a tilapia farm versus wild caught tilapia.
That wild caught tilapia is swimming around eating
whats natural to its diet, as opposed to the farmed
tilapia being fed chicken-feces pellets. Or look at
chickens that are free range versus chickens jammed
into a coop that cant even move. This raises ethical
issues as well, but I think solely from the point of
view of nutrition and what were putting into our
bodies, it just makes sense to eat a certain way and
not another. For example, theres quite a bit of
evidence out there that the meat of cows fed grass like
they would normally eat if they could, that that meat
has certain vitamins present which grain fed cow
meat does not. People argue about this all the time. I
tell them just try it. If you dont see a difference, fine.
But if you feel better, then hey, youre onto something.
What causes that mid-day carb coma?
Generally speaking, your pancreas dumps a load of
insulin in response to your having eaten a bunch
of carbs. As your insulin levels come down, you get
sleepy.
How many meals would you recommend an
average person, who works out and does some
cardio, eat every day?
I like between four and six. I think four is good for
the general population. I dont think eating six or
eight times a day is practical for most people. It turns
into another job. I also dont believe you can get as
good results from only eating once or twice a day.
I know with me if I eat five times a day, I stay
satisfied. If I eat less, I get hungry and when I start
getting hungry its not for tilapia or vegetables, its
for crap: cakes, refined-sugary snacks, etc.
I cant imagine personally doing it on less than five.
To be 100% honest with you, all the people I work
with eat between five and six.
Which means people need to realize they have

to prepare their meals beforehand and take those
meals with them. You cant get hungry and start
looking around for something to eat.
Yes, but its easier than people think. You can take
cashews and almonds--healthy fats--and protein
powder with you. When I worked in corporate
America, I had a drawer full of healthy food. I did
this for thirteen years. Theres no excuse to say Im
too busy. I was in meetings with executives with my
shaker and protein drink while everybody else had
their Starbucks and nobody cared.
Some people think if you eat past a certain time of
night youre asking for trouble. Is there any truth
to that?
No, not really. Sure, your insulin resistance changes

throughout the course of the day, but I think, at
the end of the day, its more important how many
calories youve brought in. In fact, I like to have most
people eat right before they go to bed so they sleep
better.
To learn more about John Meadows and his
Mountain Dog training and diet, visit his
website at mountaindogdiet.com. Also, find
John on Facebook and follow him on Instagram
(@mountaindog1).
OLYMPIC
WEIGHTLIFTING
FOR WEIGHT LOSS

By Kim Goss, MS, Poliquin Group
Photos: Bruce Klemens
DISPELLING THE MYTH THAT

SAYS YOU CANT GET LEAN WITH
SNATCHES AND CLEAN AND JERK
Since I started competing in

weightlifting in 1972, Ive seen
my sport undergo countless
attacks from the medical
community, fitness experts,
and even strength coaches. In
the 70s, orthopedic surgeons
told us that bouncing out
of the bottom position
during cleans and snatches
would cause permanent knee
damage. In the 80s, the
aerobics community told us
that weightlifting could not
improve cardiovascular fitness.
In the 90s, strength coaches
told us that weightlifting
wasnt specific to most
sporting movements, and in
the following decade they
complained that these lifts
were too difficult to teach.
These ridiculous myths have
largely been put to rest, but
one particularly aggravating
claim is still causing conflict:
that weightlifting is an
ineffective way to lose fat.
Photo by: Bruce Klemens
As a fitness writer, Ive frequently interviewed exercise

gurus whove pointed out that fat is not the primary
energy source during any type of weight training.
However, its incorrect to assume that weight training is
therefore ineffective for fat loss. In fact, weight training
raises your metabolism, which is the rate at which you
burn calories.
Not only does weightlifting burn fat

during the activity, but also after
the workout is completed and the effect
lasts longer than it does with aerobic exercise. In other

words, when you look at an entire day of activities, a
competitive weightlifter will burn more body fat from
their workout than an aerobic athlete will from theirs.
48
Despite the evidence, some fitness gurus, such as

Covert Bailey, were not convinced.
Covert Baileys diet and fitness books have sold over
six million copies, and in one of them, The Fit or Fat
Woman, Bailey caught my attention with his comment
about the low body fat levels of a large number of
competitive weightlifters he tested: They watch their
diets carefully and get into aerobic activities without
thinking much about them. They play a little backyard
basketball or soccer, both of which lower body fat
like crazy, without listing the activity as part of their
exercise program. Seriously? Id like to know who
these closet basketball and soccer players are because
Ive never met them.
OK, next lets look at some research.

Concerning aerobic exercise, consider a 12-week study
on obese women who performed aerobic activity that
was published in 1998 in the International Journal of
Sports Nutrition. The group that did aerobic exercise
lost an average of only 1.3 kilos (2.9 pounds), leading
head researcher Alan Utter to conclude, Moderate
exercise training has a minor, nonsignificant effect on
fat mass.
On a larger scale, in a review of 493 studies on aerobic
exercise between 1969 and 1994, researchers found
that 15 weeks of aerobic exercise typically produced a
weight loss of only 3.3 kilos (7.3 pounds). In addition
to those disappointing results, there is also a risk
that too much aerobic exercise may increase body
fat: A study on aerobics instructors found that those
instructors with the highest body fat levels were the
ones who taught the most classes, a phenomenon that
led to the creation of the term, Chunky Aerobics
Instructor Syndrome.
One of the best studies on the effects of the sport
of weightlifting on fat loss was headed by former
competitive Olympic lifter and weightlifting coach
Mike Stone, PhD. His paper Cardiovascular
Responses to Short-Term Olympic Style WeightTraining in Young Men was published in the
Canadian Journal of Applied Sport Sciences in 1983. In
eight weeks, using conventional weightlifting training
protocols, the subjects decreased their body fat by six
percent and increased their lean mass by four percent.
I think most overweight individuals would be quite
interested in a program that could achieve results such
as these without any specific diet.
A recent trend is to combine high-rep weightlifting
movements with interval training. A 2013 study at
Ohio State looked at such a training system, following
individuals who trained five days a week for 10
weeks. Of the subjects who completed the follow-up
assessment, the male participants body fat decreased
from 22.2 percent to 18 percent and the female
participants decreased from 26.6 percent to 23.2
percent. These results are not as impressive as those
in Stones study but are still excellent. The problem

here is that we dont know how much of that fat loss is
attributable to the weightlifting and how much to the
other types of exercise.
The snatch and the clean and jerk are often regarded
as large amplitude activities, such that they move
the body through a large range of motion and
therefore use a lot of muscle. Thats what makes these
lifts great calorie burners. The physiological effects
of weightlifting were examined in Unique Aspects
of Competitive Weightlifting, a study published
in 2012 in the journal Sports Medicine. Researchers
Adam Storey and Heather K. Smith found that
caloric expenditure during moderate-to-high volume
weightlifting training is comparable with the
metabolic cost incurred by high-volume circuit-style
resistance exercise.
Storey and Smiths paper also looked at growth
hormone production. Growth hormone production
is related to fat loss and is the basis of German Body
Comp, a popular program in a book I edited of that
same title. Storey and Smith said that 4.5-13fold increases in GH [growth hormone] have been
reported in male weightlifters in response to their
high-intensity, high-power training. This begs the
question, What is the optimal intensity
level for maximal growth hormone

production?
There is solid research from respected sport scientists

such as William Kraemer, PhD, that the optimal
rate of growth hormone production appears to be
around 70-75 percent of an individuals one-repetition
maximum (1RM) in an exercise. However, this
percentage is seldom achieved in many of the popular
workout protocols that use high-rep Olympic lifts; by
having individuals do the lifts but keeping the effort
around 50 percent of the 1RM, there is little effect on
growth hormone production.
According to many European weightlifting coaches,
the average training weight of European lifters is
about 75-80 percent of their 1RM; they dont bother
recording weights under 70 percent, as

they dont believe these weights offer a
sport-specific training effect. An interesting
perspective on this comes from Bud
Charniga, a sports scientist and accomplished
weightlifter who has studied the Russian
weightlifting system extensively; he says that
high-rep lifting changes the activity from an
explosive sport using fast-twitch muscle fibers
into just bodybuilding.
Yes, there are some heavyweight

lifters who have excessive body fat,
but they are not representative of
the sport. However, consider that
Russias Anatoly Pisarenko has
snatched 454 pounds, clean and
jerked 584 (and does a 617-pound
clean!). Pisarenko weighed 275
pounds at a height of 6-foot-1 and
had an impressive V-taper.
Another problem with high-rep Olympic

lifting protocols comes from not performing
the full lifts but partial versions, such as the
power snatch and the power clean. Charniga
says that compared to full lifts, these partial
movements are much more stressful on the
joints because the athlete must abruptly stop
their motion. In contrast, with the full lifts
the athlete has more time to decelerate the
bar. Also, consider that many research studies
have found that weightlifting has a low injury
rate, but these studies were performed with
athletes performing the full lifts with low
repetitions (usually three or less).
What often happens when athletes try to
perform more than three reps in the snatch
or clean and jerk is that the lower back
begins to round. A rounded back places unnatural
posterior shearing forces on the spine and also affects
lifting technique. Another issue is the grip begins to
fail, and athletes have to compensate by curling their
wrists under and bending their arms. Just ask Mario
Martinez, a three-time Olympian in weightlifting who
won the silver medal in the 1984 Olympics.
Martinez coached himself as a teenager but could only
afford enough weights to load his Olympic bar to 220
pounds. To challenge his increasing strength he used
higher reps in the snatch, and at one point snatched
220 pounds for 20 consecutive reps and 30 reps with
about a one-minute rest halfway through.
50
Despite having large hands and a powerful grip, he

fell into the habit of pulling with bent arms in his
workouts. By the time he got a coach, the problem
could not be corrected; he continued to lift with bent
arms throughout his entire lifting career.
There are few research studies on the body fat levels of
weightlifters, but one reference is the textbook Sport
Nutrition by Asker Jeukendrup, PhD, and Michael
Gleeson, PhD (Human Kinetics, 2010). This book lists
the body fat levels of athletes in many different sports.
For male weightlifters the range was 9-16 percent; for
ice hockey players, 8-15 percent; volleyball, 11-14; and
tennis players, 12-16. For a more empirical perspective,
attend a local weightlifting competition and youll find
it rare to find any competitors who are even close to
being overweight.
Finally, I need to address the

argument that the Olympic lifts
are too complex to learn. If you
can do a deadlift, a front squat
and a lunge, its likely you have
sufficient mobility to do a clean
and jerk. If not, dont worry
simply performing the lifts will
help improve your mobility. There
is also the split style of lifting in
which the legs move fore-and-aft
in the catch position rather than
sideways you could use that
variation instead (or at least until
your mobility improves).
There are many exercise protocols
that can help individuals lose
weight, and weightlifting is one of
them. Its a great calorie-burner and
growth hormone producer, and it
can even help you pack on some
solid pounds of powerful muscle.
Its a sport I love, and I think its
just fine as it is.
Photo by: Bruce Klemens
V-TAPER
SHOULDER TRAINING
By Stephane Cazeault, The Poliquin Group
Speaking at the 2015 Arnold Classic, Arnold

remarked that in his era bodybuilders had beautiful
V-tapered physiques characterized by wide shoulders
tapering down to small waists. In contrast, he said,
too many of todays champions have physiques that
are bottle shaped and changes need to be made to
the current judging system.
How did this happen? More importantly, how can
you avoid developing a physique that looks like a
bottle of vintage Coca Cola?
If you look at physique photos of early bodybuilders,
youll see that often their chest development was
not impressive, especially the upper pecs. Two early
bodybuilders who had what were considered the
most symmetrical physiques in bodybuilding for
their era were John Grimek and Steve Reeves. By
todays standards, both had relatively weak pectoral
development, but another way to look at it is that
their pectoral development did not overshadow the
rest of their physique.
The V-taper of legends such as Grimek and
Reeves was enhanced by exceptional upper back
development. Bodybuilders in their day did a lot of
lat work with basic movements such as pullovers,
chin-ups, and pull-ups. For example, Grimek,
despite weighing nearly 200 pounds, could perform
multiple reps of one-arm chin-ups with either arm.
The physiques of bodybuilders of the past are
analogous to those of swimmers today. The sportspecific training of swimmers creates tremendous
shoulder and upper back mass and minimal chest
development. Another example is todays physique
competitors. In contrast to the judging standards
used in professional bodybuilding today where
mass tops all todays mens physique competitions
place considerable emphasis on achieving an
aesthetically pleasing V-taper.
54
One anatomic challenge to achieving a V-taper is

having relatively narrow clavicles, but with hard and
smart training you can do much to overcome this issue.
Case in point: the late Larry Scott, the first Mr.
Olympia. Scott was gifted with long muscle bellies in
his biceps that enabled him to develop size and fullness
that were unprecedented in the physique world at that
time. However, Scott happened to be born with
narrow shoulders, a hindrance to his ability
to develop a symmetrical physique.
To deal with these imbalances, Scott took the approach
of hitting his shoulders with a large number of exercises
using a variety of training tools, including dumbbells,
barbells, and pulleys. In one of his articles,
Scott offered four routines, including the
following variety of exercises he used
for shoulder development:
Down the Rack:
-Bent-Over Lateral Raise
-Dumbbell Press, Standing
-Lateral Raise
Head Resting on
Preacher Bench
Bent-Over Lateral Raise
Seated Dumbbell Press
One-Arm Lateral Raise
Bent-Over Lateral Raise and
Robby Lift (named after Robby Robinson)
Down the Rack Dumbbell Press,
Cycle Down the Rack
Pulley Lateral Raise
Seated Press Behind Neck
Spider Bench Bent-Over Lateral Raise
Incline Bench Lateral Raise
Scott explains that he

would frequently change
the exercises to avoid going
stale, a wise approach.
Scott explains that he would frequently change the exercises to

avoid going stale, a wise approach.
The deltoids have seven basic functions: abduction, flexion,
horizontal adduction, internal rotation, extension, horizontal
abduction, and external rotation. Knowing this, and
considering the fact that any specific exercise has a particular
resistance curve that overloads only one portion of that
muscles resistance curve, you can see that developing all the
muscles to their fullest requires a large arsenal of exercises.
Now fast forward a few decades and you find that many
bodybuilders focus more on chest work, often at the expense
of overhead presses and lat work. In
this regard, Scott

said that he would often have to advise
his clients to reduce the amount of chest
work until the middle and rear heads of the
muscle are proportionately developed.
Another problem with chest work is that exercises such
as the bench press primarily work the anterior portion of
the shoulders. Without sufficient work for the posterior
deltoid and lower trapezius, such training can cause a roundshouldered posture that inhibits the appearance of a V-taper.
In fact, many bodybuilders of the past often supplemented
their training with handstand movements and handstand
push-ups to work the lower traps and other important muscles
that help prevent a round-shouldered posture. How often
do you see todays muscle building champions performing
handstand push-ups?
The takeaway point is that if you want to develop wider
shoulders and a posture that accentuates a V-taper, you need
to focus on the medial and rear deltoids. To get you started,
here is an example of a shoulder workout designed to create a
more synergistic approach to shoulder training by focusing on
the medial and rear deltoids. It consists of two supersets, with
three exercises focusing on the medial deltoids and one on the
rear deltoids.
56
V-TAPER SHOULDER WORKOUT
A1
Seated Dumbbell Shoulder Press

Neutral Grip*
4 sets x 8-10 reps | 4010 tempo | rest 10 seconds
A2
Seated Dumbbell Lateral Raise

Accentuated Eccentric**
B1
Seated Behind-the-Neck Press

B2
Reverse Flye Machine

*Use thick-handled dumbbells if available
**Lift the weight with slightly bent arms; lower with straight arms
Although professional bodybuilding may not embrace

Arnolds ideals about judging criteria, he does express a
viewpoint shared by many fans who also regard a V-taper as
the ideal male physique. If looking like a Coke bottle is not
for you, focus on developing all aspects of the shoulders and
strive for symmetry in your training.
PEC RUPTURE VS STRAIN
GET THE FACTS!

By Dr. Michael Camp, DPT, CSCS, PES, CES
PART I
Tendon and muscle injuries

are common with people who
participate in sports and weight
train. While partial strains and
injuries can affect athletic play or
training, a complete rupture can
lead to pain, loss of function,
and mental confusion about
future training.
How Does it Occur?
A Forceful eccentric contraction
may cause a partial or full rupture
of a tendon. In laymens terms,
your muscle is lengthening against a
significant force. Case example- bench
pressing, you lower the bar (Pec muscle
lengthening) and then go to press it
back up. So excessive tension placed
on a maximally contracted muscle =
tear. An audible painful pop is heard,
followed by lack of movement in
certain directions.
Muscle Strain?
Dont be fooled, strains are tears, just not in the
tendon. The tears are microscopic and occur in the
muscle fibers themselves. There are 3 grades;
Grade 1- involves a few muscle fibers, loss of
function and strength is minimal and recovery is
usually a few days with rest.
Grade 2- More muscle fibers involved and usually
some loss of strength occurs and rehab is more
involved.
Grade 3- Massive muscle fibers torn and tendon
involvement can be seen. Rehab is substantial and
takes weeks.
What does one feel with a Strain?

During an athletic competition or weight training
session, the most common description is a sharp,
burning, radiating pain from the armpit across the
chest. Afterwards, the muscle is usually ropey and
extremely sore and swollen.
Treatment for Pec Strain

Ice immediately
Call a qualified Physical Therapist or Physician
to begin treatment and optimize your recovery
and minimize further damage to the tissue.
Treatment for Pec Strain

Ice immediately
Call a qualified Physical Therapist or Physician to begin treatment and
optimize your recovery and minimize further damage to the tissue.
Treatment for Pec Rupture

Getting an Immediate Consult with an Orthopedic surgeon, with experience
with Pec Tears, is optimal. The avulsed tendon is surgically attached at its
Humeral insertion. Reports say that people who have the surgery 8 weeks post
tear, do better than people who wait longer.
Prevention
Want to minimize your chances of a Pec Strain or Rupture? Follow these

guidelines;
Perform some cardio work for 5-10 minutes to elevate body temperature.
Warm up surrounding and assisting muscles (ex. Shoulders and Triceps)
Gradually increase the weight each set to ensure proper neural muscle
activation.
Keep perfect form with your reps, lower and press in a controlled manner.
If involved in Sports such as wrestling, football, or gymnastics, gradually
move from lower stress positions to more advanced.
Talk of Scar Tissue

Many athletes are being told about getting rid of scar tissue build up that
occurs in the myofascial, or muscle bellies themselves. One treatment involves
applying deep pressure to remove these adhesions. Soft tissue release techniques
are great when applied in the right situation. My professional advice is find
a clinician trained in various techniques and observes the human body as a
whole. Improving muscle tissue, without improving muscle firing/recruitment
capability, or improving joint biomechanics is a big injustice and can lead to real
injuries.
Rehab Program
Next article we will outline the proper plan to
execute for building up that injured pec, leading
to stronger and bigger pecs!
Any questions feel free to contact
Dr. Michael Camp
mcamp613@hotmail.com
Follow on instagram @docmcamp
60
PUSH
YOURSELF
TO THE LIMIT
WITH REST PAUSE DROP SETS >>

By Roger Lockridge
We as lifters and fitness enthusiasts are

backwards compared to folks who dont
focus on their health. Most people try to
find the easier way to accomplish something,
which in most aspects of life makes perfect
sense. If there is a way to complete a task in
less time with less effort, then that is more
efficient and leads to greater productivity.
Fitness minded folks are different. We try to
find many ways to make even the simplest
of exercises as challenging as possible for
ourselves. Thats because we know that
the harder it is to perform, the better we
will become by mastering how to do it. If
running a mile is simple for us, then we try
to do it in less time or run further in the
same amount of time. If we can bench 225
for 10 reps, we try to do 15 or slow the speed
of each rep. These are only two of many
examples I can use here.
Two of the methods that have been used
for decades to add intensity and challenges
to sets in the weight room have been drop
64
sets and rest-pause training. For those that

are new to the lifting game, drop sets are
reducing the weight youre using once you
reach failure and immediately resume lifting.
Rest-pause training is completing as many
reps as you can with a weight, resting for five
to ten seconds, and then performing more
reps until you reach failure again. Whichever
one is better is dependent on the lifters own
preferences.
What if you took them both and combined
them? That is exactly what I did and I feel
you should try it too. Its called Rest Pause
Drop, or RPD, and this should bring new
life to what you may consider an ordinary
training program.
How It Works
Rest Pause Drop is almost a combination of
High Intensity Training and Volume Training in
one. We will use the seated shoulder press as an
example.
After two lighter warm up sets that shouldnt

be performed to failure, you choose a weight
that will result in failure somewhere around six
to eight reps. Once you reach failure with this
weight, you rest for five seconds and immediately
resume lifting. You will likely reach failure again
after two to four reps. You will now perform your
first drop, reducing the weight by 20-25%. As
soon as you reduce the weight, get back to lifting.
The pattern now repeats.
Seated Shoulder Press
Go to failure, rest five seconds, and go to failure

again. You will then perform one more drop,
reducing the same amount of weight you did the
first drop, and repeat the rest-pause pattern one
last time. After all is said and done, you will have
performed six mini-sets in one and will have
performed around 25-30 reps in total. The only
rest you should have over the course of this set is
the five-second respites and the time it takes to
reduce the weight, which you should be doing as
quickly as possible. Here is how it might look in a
training log.
(25% reduction in weight).
1 set of 12 reps with 50 pounds.

1 set of 10 reps with 75 pounds.
RPD Set 8 reps with 100 pounds +
2 more reps after rest pause.
Drop to 75 pounds
6 reps + 4 more reps after rest

pause.
Drop to 50 pounds
(same amount dropped as it was with the first drop).
8 reps + 3 reps after rest pause.
What RPD Does

Rest Pause Drop can help you with power,
hypertrophy, and muscular endurance. The
first portion of the RPD set challenges your
Type 2A muscle fibers which are activated
by heavy weight and low reps. By the time
youve performed your first drop, those fibers
are fatigued so the Type 2B fibers will be
recruited, which are stimulated by moderate
yet challenging weight and a rep range
around 8-15 reps.
Finally, when you perform the second drop
and begin the final portion of the RPD set,
your Type 1 muscle fibers join the party.
These fibers are activated by higher rep
ranges and less weight. Rest Pause Drop can
play a role in activating all three muscle fiber
types within the course of one set.
Furthermore, the lack of rest between the
mini sets and the volume youre performing
will provide a cardiovascular benefit. The
heart will be pumping while youre doing
this and you will likely be breathing hard by
the time you finish. Although I dont think it
would replace your cardio entirely, it would
make a great addition to whatever youre
currently doing.
You should only perform one to two lighter
warm up sets without going to failure and
one RPD set per exercise over the course
of your workout. RPD can be very taxing,
especially if youve never tried it before, and
doing more than one set per exercise can lead
to injury. You should also recruit the help
of a spotter to ensure safety and help you
66
CHEST
reduce the weights, if youre using a barbell,

to save time.
Taking RPD to the Gym
Rest Pause Drop can be done with barbells,
dumbbells, machines, and even your own
bodyweight. When it comes to a bar, have
the spotter help you reduce the weight and
give you lift offs when necessary. You can
use the spotter to help you get extra reps
and prevent you from the embarrassment of
being pinned by the weight. When it comes
to dumbbells, you should have all three
weights ready to use where youre lifting so
theres less chance of someone taking weights
you want to use.
FLAT BARBELL BENCH PRESS

2 warm up sets of 12, 10 reps.
1 RPD set.
INCLINE DUMBBELL PRESS
1 RPD set.
WEIGHTED DIP
(or dip with assistant if necessary)

1 RPD set.
CABLE CROSSOVER
1 RPD set.
BACK
RACK DEADLIFT
1 RPD set.
When it comes to dumbbell presses, hold the

weight at the top of the press to take your
five second breaks. Machines are simple for
RPD because all you have to do is change a
pin in the stack.
ONE ARM DUMBBELL ROW

1 RPD set.
Bodyweight exercises with RPD can be

performed by finding easier ways to perform
them. For example, do push-ups with your
feet elevated, then with your feet and hands
on the floor, and finally with your hands
elevated. If your bodyweight isnt enough
resistance, use extra weight from a belt or a
weighted vest.
DUMBBELL PULLOVER
1 RPD set.
You can use RPD on any muscle group you

like and I believe it would fit in almost any
training program. The workouts that follow
are only samples so you have a better idea
of how you can add it to your own training
program.
WEIGHTED PULL UP
(or lat pulldowns)

1 RPD set.
SHOULDERS
SEATED SMITH MACHINE PRESS
1 RPD set.
LATERAL RAISE
1 RPD set.
HIGH ROPE PULL
1 RPD set.
BICEPS/ TRICEPS
BARBELL CURL
1 RPD set.
INCLINE DUMBBELL CURL
1 RPD set.
CLOSE GRIP BENCH PRESS
1 RPD set.
ROPE PRESSDOWN
1 RPD set.
SQUAT
1 RPD set.
LEG PRESS
1 RPD set.
LEGS
STIFF LEGGED DEADLIFT

1 RPD set.
SEATED LEG CURL
1 RPD set.
SEATED CALF RAISE
1 RPD set.
CALF PRESS
1 RPD set.
ABS
WEIGHTED DECLINE SIT UP

1 RPD set.
HANGING LEG RAISE
WITH WEIGHT AT FEET
1 RPD set.
68
SEXY AND FIT
DINA BARELA
From being a NPC National

Bikini Competitor, to her
career as a personal trainer in
Las Vegas, to raising the two
incredible sons who inspire
her daily Dinas entire life
boils down to one core belief:
70
DINA BARELA
P E R S O N A L T R A I N E R , N U T R I T I O N C O A C H , N P C N AT I O N A L B I K I N I C O M P E T I T O R
SEXY AND FIT
Today is an opportunity.
A chance to become a better
version of myself than I was
yesterday. Every moment I have
allows me to grow physically,
emotionally and spiritually
stronger. And I strive to inspire
others to do the same.
Originally from Germany, Dina
started out as an aspiring young
athlete. While in high school,
however, she suffered a devastating
injury requiring hip surgery,
putting her future in athletics on
hold. It was at this time that she
learned about the power behind
belief and self-determination. Years
later, after pushing through the
subsequent pain and trials, she
was able to return to the path she
had initially envisioned as a NPC
bikini competitor. Dina is a devoted
single mother, working full-time
as a personal trainer and fitness
model and nothing has held her
back from reaching her dreams.
Her passion is helping others reach
their highest potential. From her
two sons, to every client that she has
worked with, its been her lifes goal
to inspire others to live a healthier,
fitter and happier life with the
body that they deserve.
@dinabarela
KETTLEBELL
FAT LOSS PROGRAM
Kettlebells are a great tool for fat loss and strength gains. They are a
simple piece of equipment that are portable. As Pavel Tsatsouline said
years ago in Muscle Media, kettlebells are an ancient Russian tool
against weakness. This program will help you build strength and lose
fat. The kettlebell will be used, but alternatives will be given.
By: Craig D. Marker Ph. D
The Science
long as you could or if you do over 15 reps of an
I would like to tell you to skip down if you dont want

to read about how this program works. I cant. It is
good to know how it works, so you are not tempted
to change it based on your feelings. The goal of this
program is to avoid the burn. The burn is associated
with hard work and hard work with results.
intensity programs. It provides a satisfactory feeling
This program allows you to work hard without the

burn and achieve even greater results. Thus, in this
program, your feelings dont matter. I am not trying
to be disrespectful. It is that the program may not feel
challenging, but it is optimizing your energy systems for
maximum fat loss and muscle gain.
So a bit of background on your energy systems. It has
been divided into three main systems, but all systems
engage at the same time:
1. The alactic system

This is your turbo burst system. It supplies a quick
intense supply of energy. It runs out quickly. You
primarily rely on this system when you do sprints
or lift heavy weights. At times it has been called the
anaerobic (without oxygen) system. Without getting
too heavy into the mechanics of this system, it relies on
your storage of creatine phosphate. Mitochondria turns
creatine into fuel. Taking creatine helps this system, but
your body can only store so much. In this program, we
want to maximize this system. We want to make it as
efficient as possible so you can lift heavier weights.
2. The glycolytic system

This system is the in-between system. It is both
anaerobic and aerobic and it is optimal in the middle
distance. You would feel it if you tried to sprint for as
74
exercise. This is the burn that is popular in high

as you feel you have worked out. Our goal is to
train the body and not to work it out.
The glycolytic system works well in the short
term to help the body burn fat. It relies on the
stress response. The neuroendocrine system kicks
in during stress and utilizes our resources. This
response comes at a cost to our body. Over time,
this stress can cause damage to mitochondria (we
want more of these not less). Additionally, this
system relies on glucose to create creatine phosphate
molecules. We want our bodies to learn to burn
fat for fuel. There are also signs that relying on
glycolysis for long periods of time leads to more risk
of injury. The glycolytic system is to be avoided in
this program.
3. The aerobic system

This is the long term system that relies primarily on
fat sources for fuel. If this system is fully trained,
we can go for hours using this system. It is highly
efficient, but low in power. Lance Armstrong spent
a great deal of his off-season training this system
to be as efficient as possible and to rely on his fat
stores. In races, the glycolytic system is needed, but
in the off-season he wanted to make the fat burning
system as efficient as possible so he would be strong
in sprints. It also kept his body from breaking down
from being too often in glycolysis. We are going to
do this as well.
Al Ciampa, working with Pavel Tsatsouline, has

called this program the A+A program. It uses
the two outside energy systems and avoids the
middle glycolytic system. We want to harness
the fat burning aerobic system to replenish the
quick alactic system. This program does not
rely on one hour treadmill sessions. Rather, we
are going to train our bodies to use the alactic
system, back off before we get too glycolytic, and
then let the aerobic system replenish our creatine
phosphate stores. Basically, we push to the edge
of discomfort and then retreat to fight again later.
THE PROGRAM
For this program, you will do 3 days of
conditioning and 3-4 days of strength training. In
this article, I am only discussing the conditioning
piece. You are allowed to do strength training as
you desire. You can combine strength training
and conditioning on the same days. I suggest that
you start the day with this conditioning program
as you will be able to burn fat more efficiently.
Conditioning will consist of one exercise, the
kettlebell swing. You could adapt this program to
running stairs, sprinting, or jumping rope. I like
the kettlebell swing as it builds explosive lower
body power. The program consists of doing about
15 seconds of work followed by 45 seconds of
rest. For sprints, you would sprint at 85% effort
for 15 seconds and then rest for 45 seconds. You
will repeat every minute on the minute. As you
begin the program, you will do it for ten minutes
(and only ten minutes). It might feel easy (and
it should). Dont be tempted to do more. We
are allowing the alactic system to go at full speed
and then let the aerobic system refill our creatine
phosphate stores. We do not want to make it a
glycolytic workout. You will not feel the burn
and you will not have to collapse to the ground
after this training. If you do, then you might have
done it incorrectly.
76
Here is the layout for your workouts

10 kettlebell swing every minute on the minute
3 days a week for 6 weeks.
Make one day longer than the other two (e.g., Mon 10
minutes, Wednesday 14 minutes, Friday 12 minutes).
Each week try to add two minutes to your average time
(do not go over 30 minutes)
The talk test can be used to make sure the rest is long
enough. If you can talk comfortably before the next set,
then you are okay. If you are too out of breath to talk,
then you need to add more rest in between sets.
Here is a table of a sample program
(10 swings every minute on the minute)

MONDAY WEDNESDAY FRIDAY
WEEK 1 10
14
12
WEEK 2 12
16
14
WEEK 3 14
18
16
WEEK 4 16
20
18
WEEK 5 18
22
20
WEEK 6 20
24
22
THE SWING
Step 1. Hinge dont squat
The swing is an easy exercise that is done wrong in so many
popular media sources. It is not a squat movement, rather it
is a hip hinge movement. That means that the hips go back
(hinge) more than the knees. The knees only bend slightly
(the bend fully in a squat). The easiest way to think about it
is a jump. If you try to jump as high as you can, the bottom
position is the same position that you use at the bottom of
the kettlebell swing. (Note: heavy kettlebell swings are an a
great tool for building explosive jumping power).
Step 2. Be explosive with the hips, not the arms.
The swing is a ballistic movement. If we think of a bullet
fired out of a gun, it receives all of its power initially and
then relies on momentum to get to its destination. The
same goes for the swing. The hips provide the explosive
power throwing the kettlebell up in the air. The arms are
there just for the ride. Do not worry about how high the
kettlebell goes. Your goal is to let it float up once the hips
have used up their power.
Step 3. Protect the back

There are two primary ways to protect the
back in this movement. The first is to engage
the lats. What that means is to pull the
shoulders back and down. I like to approach
the kettlebell like a gorilla with my arms out.
This position brings my shoulders back and
down. I try to hold that position throughout
the movement and not let my shoulders
round my upper back. By keeping my upper
back tight, I provide more protection to my
lower back.
The second key to protecting the back is
to not let the kettlebell pull the lower back
into a bad position at the bottom of the
swing. You can accomplish this by having
the kettlebell go between your legs on your
upper thighs. As Dave Whitley has said, it is
like playing chicken with your man or lady
parts. At the last second you hinge back to let
the kettlebell go between your upper thighs.
If you find your forearms hitting your lower
thighs, you are putting too much strain on
the lower back.
How heavy?
If you are proficient with your swing and
do the proper movement, heavier weight
will use up more of your alactic system. For
extremely strong gentlemen I suggest a 32kg
(70lb), for strong ladies a 20kg (about 44lbs).
For strong individuals a 24kg for men and
16kg for women will work fine. Adjust the
weight according to your experience and
proficiency with the kettlebell. If you do not
feel comfortable, then short sprints and stair
climbing might be a better alternative.
Summary
The goal of this fat burning program is to
create a fat burning environment that also
allows one to become stronger. If you feel
like you are bored or this program is too
easy, then you are probably doing it correctly.
Please do not get tempted to shorten time
intervals to feel the burn. In this program
your feelings do not matter. You do not need
to feel the burn and in many ways you want
to avoid it.
TRAINING
Want to go from ripped to

shredded with your body fat?
Its very difficult to get

into the low body fat
extremes when dieting.
When researchers
measured people with the
disorder anorexia, some
of the more common
health issues that occur
are vitamin and mineral
deficiencies, fluid and
electrolyte imbalances,
an increased risk of bone
fractures, suppressed
immune function, and low
reproductive functions.
Contrary to what many
gym advocates may think,
body fat is an important
component for our overall
health as it serves some
very important roles: body
fat plays a key metabolic
role in the production
of energy, it acts as an
insulator to help our
bodies conserve heat, it
helps protect vital organs,
and is needed to maintain
proper hormonal and
reproductive function.
78
Elite bodybuilders can have estimated body fat

percentage anywhere from 5-7%, but if you have ever
known anyone competing for a show, they can only
maintain these low percentages of body fat for a short
period of time, as the fatigue that comes from having
low body fat is unbelievably hard to maintain for any
length of time.
but when the researchers

examined the subcutaneous fat
of their subjects after training,
they noticed that the lean group
fat cells released more glycerol.
If you are already lean and want to get even leaner,

what should the exercise prescription be?
The major findings of this investigation suggest

that despite a significant increase in whole body
energy expenditure and fat oxidation observed in
both sedentary lean and obese men following acute
resistance exercise,subcutaneous abdominal adipose
tissue lipolysis is blunted during resistance exercise
in obese men, whereas the lean men had a greater
increase in the subcutaneous abdominal tissue.
According to researchers at East Carolina University,

high intensity resistance exercise helps lean men get
even leaner. Resistance exercise has been shown to
decrease resting respiratory exchange ratio (RER)
after exercise indicating elevated post-exercise fat
oxidation. Its well known that catecholamines
regulate fat burning in adipose tissue. Its also why a
majority of fat burners on the market use stimulants
such as caffeine and synephrine, which can help
enhance fat loss. Researchers wanted to compare
fat mobilization in both lean and obese men and
measure if there was any difference in the metabolic
response to resistance exercise. Researchers tested 10
men whose body fat percentage was (~14 percent),
and 10 men whose body fat percentage was (38
percent). Both groups did chest-press, lat pull-down,
leg-press, shoulder-press, leg-extension and leg-curl
exercises. Each exercise was performed for three
total sets: two sets of 10 repetitions and a third set
to muscular exhaustion with a load equaling 85% of
the individuals previously established 10RM. Rest
periods were kept to 90 seconds between all sets and
exercises, and the resistance exercise session lasted for
a total of 40 minutes.
The workout was designed to be similar to
those from other studies in which plasma
catecholamines, anabolic hormones, insulin, and
lactate concentrations were significantly affected.
Immediately after the workout, the researchers found
no difference in the epinephrine or norepinephrine
response between groups at rest or with resistance
exercise between the lean and obese group,
In conclusion, high-intensity resistance exercise

improves whole body energy expenditure and
fat oxidation in lean and obese men subjects.
However, lean men had a greater increase in
subcutaneous abdominal adipose tissue, resistance
exercise-induced lipolysis is greater in lean men.
The researchers hypothesized that it may be due
to the greater increases in growth hormones that
was produced by the lean men that enhanced
subcutaneous abdominal adipose tissue. The
blunted lipolytic response to resistance exercise in
obese men subjects could be due to the significantly
lower serum GH response to resistance exercise
compared with lean subjects.
Ormsbee MJ, Choi MD, Medlin JK, Geyer GH, Trantham LH, Dubis GS,
Hickner RC.
Regulation of fat metabolism during resistance exercise in sedentary lean and
obese men. J Appl Physiol (1985). 2009 May;106(5):1529-37.
Arner P, Kriegholm E, Engfeldt P, Bolinder J. Adrenergic regulation of lipolysis in
situ at rest and during exercise. J Clin Invest 85: 893898, 1990.
Binzen C, Swan P, Manore M. Postexercise oxygen consumption and substrate use
after resistance exercise in women. Med Sci Sports Exerc 33: 932938, 2001.
Chatzinikolaou A, Fatouros I, Petridou A, Jamurtas A, Avloniti A, Douroudos
I, Mastorakos G, Lazaropoulou C, Tournis S, Mitrakou A, Mougios V. Adipose
tissue lipolysis is upregulated in lean and obese men during acute resistance
exercise. Diabetes Care 31: 13971399, 2008.
Gillette C, Bullough R, Melby C. Postexercise energy expenditure in response to
acute aerobic or resistive exercise. Int J Sport Nutr 4: 347360, 1994.Jansson PA,
Larsson A, Smith U, Lonnroth P. Glycerol production in subcutaneous adipose
tissue in lean and obese humans. J Clin Invest 89: 16101617, 1992.
TRAINING
45%
BEST
AB
Higher Fat
Burning with
this Exercise
Exercises
Based on
Scientific Research
If you watch TV late at night, there is no doubt that

you will see an infomercial for some revolutionary new
ab training device to get Six Pack Abs. There are
even the new electronic devices that you wear which
electronically stimulates your abs to contract so you
get rock-hard abs, but are these devices and machines
backed by science? NO. American Council on Exercise
(ACE) commissioned exclusive research to determine
just how effective some of the most popular devices and
ab exercises are in comparison to the traditional crunch.
Rowing is one of the best, if not the best, cardiovascular
activities you can do for burning body fat. Most
rowing machines are neglected in the gym in favor
of treadmills, elliptical machines, and step-mills.
Compared to all the other cardio machines available, a
rower provides the best overall cardiovascular workout
due to the amount of musculature involved in the
motion. According to the latest research published in
the Scand J Med Sci Sports, rowing is one of the best
ways to burn fat in the gym.
Researchers compared patterns of substrate utilization
(i.e. fat burning) during two non-weight bearing
exercise modalities, namely cycling and rowing.
Thirteen young, moderately trained males performed a
continuous incremental (3-min. stages) exercise test to
exhaustion on separate occasions on an electronically
braked cycle ergometer and an air-braked rowing
ergometer, respectively. On two further occasions,
participants performed a 20-min. steady-state exercise
bout at ~50%VO2peak on the respective modalities.
80
At the end of the study, despite similar

oxygen consumption, rates of fat oxidation
were ~45% higher during rowing compared
with cycling across a range of power output
increments. Fat oxidation is higher during
rowing compared with cycling exercise
across a range of exercise intensities
matched for energy expenditure, and is
likely as a consequence of larger muscle
mass recruited during rowing.
Rowing involves a series of movements that utilize a
greater range of motion compared to other exercises,
with pushing and pulling movements by both your
upper and lower body. These movements are more
complete, alternating between complete extension and
contraction of your arms and legs.
Egan B, Ashley DT, Kennedy E, OConnor PL, OGorman DJ. Higher rate of fat
oxidation during rowing compared with cycling ergometer exercise across a range of
exercise intensities. Scand J Med Sci Sports. 2015;.
Researchers recruited 16 healthy volunteers (eight men

and eight women) between the ages of 18 and 24. To
determine which exercises are the most beneficial for
activating the abdominal musculature, researchers
chose popular equipment including the Ab Circle Pro,
Ab Roller, Ab Lounge, Perfect Sit-Up, Ab Coaster, Ab
Rocket, Ab Wheel and Ab Straps, as well as ab exercises
including the yoga boat pose, stability ball crunch,
decline bench curl-up, captains chair crunch, bicycle
crunch, side plank and front plank.
Researchers attached electrodes all over the abdominals
of the subjects and measured muscle activation of
each of the muscles while they performed various abs
exercises. Ready for the shocker?
Topping the list of the most

effective exercises was the bicycle
maneuver, followed closely by the
second ranked, captains chair.
As for home exercise equipment, crunches on an

exercise ball ranked highestcoming in third
overall.Another interesting result centered around
the traditional crunch itself. Researchers initially
tested two types of the crunch individuallywith
the arms folded across the chest as well as with the
arms and fingers interlocked behind the head. The
data showed, however, that there was no difference in
muscle activation between the two types of crunches.
So what about all those great ab machines? In fact,
the Ab Wheel, Ab Circle Pro, side plank and front
plank all had significantly lower muscle activation in
the upper abdominals compared to the traditional
crunch. For the lower abdominals, the Ab Circle Pro,
side plank and front plank all had significantly lower
muscle activation than the traditional crunch.
Interestingly they also compared some of the more
popular yoga moves to the various ab machines
and found that the yoga moves were superior to the
machines for various ab muscle activation.
As for the obliques, there were six abdominal
exercises that had significantly higher muscle
activation than the traditional crunch: the decline
bench curl-up, Ab Lounge, Ab Wheel, captains chair
crunch, Ab Straps and the Ab Coaster.
So it seems that the best ab exercises can be done
right at home without spending money.
TRAINING
PRESS-OFF
Bench Barbell Press vs Smith Machine
The bench press is king of all chest exercises and is
essential for muscle growth. Its not uncommon to see
some lifters doing smith machine bench press instead
of doing the barbell bench press. Although the bench
press is the exercise that most people use to judge
overall strength, there are many variations, including
the smith machine bench press. Both types provide
their own unique set of risks and benefits.
The bench press is the most commonly used exercise
to build a better chest. The bench press exercise
exists in multiple forms including the machine and
82
free weight bench press. It is not clear though how

each mode differs in its effect on muscle activation.
Researchers compared muscle activation of the
anterior deltoid, medial deltoid, and pectoralis
major during a Smith machine and free weight
bench press at lower (70% 1 repetition maximum
[1RM]) and higher (90% 1RM) intensities. The
subjects had electrodes attached to their shoulder
and chest muscles so that the researchers could
measure how hard the muscles had to work.
Normalized electromyography amplitude values
were used during the concentric phase of the bench
press to compare muscle activity between a free

weight and Smith machine bench press. Participants
were classified as either experienced or inexperienced
bench pressers.
Two testing sessions were used, each of which
entailed either all free weight or all Smith machine
testing. In each testing session, each participants
1RM was established followed by 2 repetitions at
70% of 1RM and 2 repetitions at 90% of 1RM.
in general, all the targeted muscles were better
stimulated when the bench press was performed
using dumbbells, rather than exercising on the Smith
machine. There was no significant difference in terms
of stimulation on the pectoralis major and on the rear
deltoid. The most significant difference was registered
in the lateral deltoid, which showed an increase of
over 40%.
The results of this study suggest that athletes

should consider choosing the free weight bench
press over the Smith machine bench press because
of its potential for greater upper-body muscular
development.
The researchers suggested that when using free
weights, the secondary muscles are forced to play an
extra role to stabilize the weight which cause more
muscle fibers to be activated, this doesnt happen
when using the Smith machine. The smith machine
is not completely worthless, there may be times
when you want to go heavy and no one is around to
spot you, just dont make smith machines the core
component of your chest routine.
Schick EE, Coburn JW, Brown LE, Judelson DA, Khamoui AV, Tran TT,
Uribe BP. A comparison of muscle activation between a Smith machine and
free weight bench press. J Strength Cond Res. 2010 Mar;24(3):779-84.
WILL SWEATING MORE INCREASE WEIGHT LOSS?

The Plastic Sweat Suits
The more you sweat, the harder youre working,

which would also mean more calories burned,
right? Wrong.
For many, sweat feels like success, its challenge
accomplished. Sweating in and of itself doesnt
mean that youre burning calories, as a matter of
fact, women have more sweat glands than men,
but mens glands are more active. So plain and
simple, men sweat more.
Sweat is not a gauge of how hard you are
working, perspiration is affected by how hot
it is. Whether or not you smoke, drink coffee
or cocktails smoking, caffeine, and alcohol
can increase perspiration. Fat also acts as an
insulator, so overweight people sweat more than
those of average weight. It is the work that
youre occupied in that eats up calories; sweating
is just a side effect of the workout. Simply put,
sweat is really just your bodys way of getting
rid of heat. It isnt necessarily an indication of
workout intensity or the amount of calories and
fat that youre burning. Our bodies produce
sweat as a way to cool down, so if anything, its a
good indicator of how hot your body is.
84
The classic quick fix, worn by those who are looking to

maximize their workouts for greater weight loss. Plastic suits
have been used by athletes and even wrestlers in an attempt to
quickly lose weight. Sweat suits became famous with athletes
who have to drop a significant amount of weight in a short
span of time. It is common for boxers, martial artists, and
weightlifters to wear sweat suits right before a weigh-in, or
during pre-contest training, to lose a few extra pounds. The
difference in weight is only water weight; however, it did not
stop companies from using this trend as a way to promote
their suits as fat-burning aids. This is nothing more than
a scam. Exercising while wearing one can result in health
complications and the water loss can be extremely dangerous.
As you prevent your sweat from evaporating, your body is
unable to adequately cool itself. This can lead to overheating,
which can result in heat stroke. The increase in fluids that
you lose will cause you to become dehydrated, which will
adversely affect your blood volume. As a result, you may be
unable to provide your heart or brain with adequate oxygen,
and a stroke or heart attack can result.
Exclusive offers
Exercise & Diet Plans
Instructional Videos
& So Much More...
In reality, its theintensityof your workout that determines

calories burned, not the amount you sweat.Any weight loss
experienced immediately after a workout is only water weight,
and youll gain it right back as soon as you rehydrate yourself.
What matters is how long and how intensely youre working
out. If you go for a 30-minute run and you havent sweated a
drop, you still burned almost 300 calories.
Losing body fat has nothing to do with how much you
sweat. The truth is the fitter you are, the less you probably
sweat. In order to permanently lose weight, you must burn
more calories than you consume. Thus, increasing how many
calories you burn by exercising regularly, and decreasing the
number of calories you consume by eating healthy, are two
recommended techniques for successful weight loss.
Train safe, Train smart.
JOSEPH PALUMBO
Director of Physical Performance
IFBB Professional Bodybuilder
Certified Trainer
Advance Sports Nutrition Specialist (ASNS)
Certified Navy Seal fitness Instructor
fitnesswithjoeswat.org
Infinitelabs.com
SUPPLEMENTS
CLA:
A Norwegian study documented significant body

fat loss with just 1.8 grams of CLA per day. This
double-blind, placebo-controlled, randomized
study of 20 healthy, normal-weight people lasted
three months. Subjects performed standardized
exercises for 90 minutes, three times a week.
They consumed either a placebo or 1.8 grams of
a commercially available CLA mixture. Subjects
taking CLA experienced significant reductions in
body fat, whereas the placebo subjects showed no
change in body fat.
The Fat That

Makes You Thin
In the Woody Allen movie, Sleeper,
the plot involves the adventures of
the owner of a health food store who
is cryogenically frozen in 1973 and
defrosted 200 years later. In the future,
healthy food such as tofu, alfalfa
sprouts, and organic vegetables are not
food to be healthy, instead the ideal
health foods are hamburgers, french
fries, and milkshakes.
Conjugated linoleic acid is an omega-6
polyunsaturated fatty acid that is
found in the fatty acid linoleic
acid. Interestingly, CLA acts as an
antioxidant, helping to prevent free
radical oxidative damage in human
tissue. CLA was first hailed for its
pronounced anti-cancer effects. Linoleic
acid is naturally found in dairy products
and beef, and the average diet supplies
15-170 mg of conjugated linoleic acid
per day. So not too far off from the
movie Sleepers, CLA is found in beef
patties and milkshakes. In addition
to its potent anti-oxidant and anticancer abilities, CLA also prevents
atherosclerosis (hardening of the
arteries), and weight loss. CLA works
by reducing body fat by preventing fat
accumulation in fat cells. CLA inhibits
the activity of the enzyme lipoprotein
lipase (LPL). This enzyme transfers fats
from the bloodstream to the fat cells.
As a result of the decreased enzyme
activity, the transport of fat into fat cells
is blocked.
86
NEW!
A HIGHER LEVEL OF PERFORMANCE
Another Norwegian controlled study enrolled 60

overweight, or obese subjects, who were randomly
assigned to one of five groups and received daily
doses of 1.7-6.8 grams of CLA or placebo. Body
fat was measured at baseline and then at six and
12 weeks. At the end of 12 weeks, researchers
found significantly greater body fat loss
among the groups taking 3.4 grams or more
of CLA compared to the control subjects.
Intriguingly, the group receiving 1.7 grams of
CLA experienced no significant body fat loss, nor
did the groups taking more than 3.4 grams of
CLA see any additional body fat loss. Researchers
concluded that a dose of 3.4 grams results in
significant body fat loss compared to placebo,
but that greater amounts of CLA do not result in
greater fat loss.
At the same time, CLA also stimulates the breakdown of stored
body fat (lipolysis). Studies have shown that CLA increases the
disintegration of cells (apoptosis), resulting in a decreased number
of existing fat cells.
Early CLA experiments on laboratory rats generated considerable
buzz in the industry. When researchers added CLA to the diet
of rats, it promoted relatively rapid weight loss in a variety of
lab animals. Perhaps more important, the animals lost body fat
while increasing their lean muscle mass. Earlier research reported
that animals being fed CLA ate less food and lost more body fat
than animals not supplemented with CLA. One research study
found a diet including 0.5% CLA resulted in animals with 50%
to 75% less body fat! In human studies, obese people who took
CLA lost about a full inch from their waistbands over 12 weeks
compared to a control group who took no CLA and did not have
a significant change in waist measurement. The groups had no
change in eating or exercise habits during the period. In another
study, 1,800 mg of CLA taken daily for three months was related
to up to a 20% decrease in body fat.
Most people think that they can get adequate

amounts of CLA from the diet, but according to
current research, 3 grams per day (or 3000 mg)
is the minimum dosage of CLA in clinical testing
found to provide a substantial weight loss effect.
In order to get 3 grams of CLA from your
diet, you would have to consume 7 pounds of
Grass-Fed Beef or 4 gallons of Milk to get the
equivalent of 3 grams of CLA.
Pariza MW, Ha YL. Conjugated dienoic derivatives of linoleic acid: a new class
of anticarcinogens. Med Oncol Tumor Pharmacother 1990;7(2-3):169-71.
Park Y, Storkson JM, Albright KJ, Liu W, Pariza MW. Evidence that the trans10,cis-12 isomer of conjugated linoleic acid induces body composition changes in
mice. Lipids 1999 Mar;34(3):235-41.
DeLany JP, Blohm F, Truett AA, Scimeca JA, West DB. Conjugated linoleic acid
rapidly reduces body fat content in mice without affecting energy intake. Am J
Physiol 1999 Apr;276(4 Pt 2):R1172-9.
Thom E, Wadstein J, Gudmundsen O. Conjugated linoleic acid reduces body fat
in healthy exercising humans. J Int Med Res. 2001 Sep;29(5):392-6.
Blankson H, Stakkestad JA, Fagertun H, et al. Conjugated linoleic acid
reduces body fat mass in overweight and obese humans. J Nutr. 2000
Dec;130(12):2943-8.
HIGHEST PURITY FORMULA*

ANTI-CATABOLIC SUPPORT*
WEIGHT MANAGEMENT*
SCIENTIFICALLY DEVELOPED IN PARTNERSHIP
Infinitelabs.com
Available at:
*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.
SUPPLEMENTS
Creatine Monohydrate
As one of the most popular supplements used
in the athletic industry, creatine has been
utilized by all types of athletes throughout the
years to help promote power output, muscular
energy, strength, endurance and repair. A
naturally occurring substance in the human
body, supplementing with creatine has been
shown to increase the formation of adenosine
triphosphate (ATP) to help optimize and
prolong your training sessions.*
Creatine Suppresses
New Fat Formation
CREATINE MAY HELP TO:

IMPROVE MUSCLE PERFORMANCE
INCREASE ATP LEVELS*
INCREASE POWER AND ENDURANCE
INCREASE ANAEROBIC GLYCOLYSIS
IMPROVE RECOVERY
FROM EXERCISE
Creatine is known for its energy

releasing properties. It is also beneficial
to those who want to gain muscle
mass. The consumption of creatine
provides the consumer with a high
level of energy. This gives the consumer
an opportunity to go that extra mile
while working out or while performing
strenuous physical activity.
Those training for sporting events of
high intensity are advised to consume
creatine for the enhanced energy level
it brings leading to harder training and
faster results. Creatine is highly effective
when short bursts of effort and energy
are requiredfor example, during
sprinting, playing football and playing
basketball. The consumption of creatine
in moderate quantities is known to
offer several health benefits. However,
creatine is not only particularly useful
for athletes; it also helps non-athletes
in the treatment of neurodegenerative
and neuromuscular disorders such as
Parkinsons disease, depression, arthritis,
congestive heart failure, and has also
been shown to improve cognitive
ability.
There are 4 primary reasons behind the
consumption of creatine. These 4 health
benefits offered by the use of creatine
can help you go a long way.
88
1. Increased Workout Intensity: Creatine offers a burst

of energy. The more energy you have, the more you can
dedicate to your workout. Increasing the intensity of
your workout naturally translates into an additional set of
benefits. Creatine gives you that necessary push.
2. Improved Muscular Mass: Improving your workout
intensity leads to an achievement of higher muscular mass.
Favorable muscle growth is beneficial for a well-toned
body.
3. Favorable to Weight Loss: Its simple mathematics. When
you have more energy to work out, you devote more time
to it, and when you devote more time to exercise, the
results are faster and more effective. The more time and
effort you spend working out has been shown to lead to
weight loss.
4. Enhanced Athletic Performance: When you train well
for athletic events, you improve your physical stamina.
Consuming creatine, increasing your energy, and
dedicating more time to train yourself will help to improve
your muscle mass and develop a well toned physique that
contributes to the enhancement of overall performance.
To add to the growing list of benefits of

creatine, researchers from Biomedical
Research Institute Report New Studies and
Findings in the Area of Adipogenesis or
Creation of Fat Tissue with a paper titled,
Creatine Inhibits Adipogenesis by Downregulating Insulin-Induced Activation of
the Phosphatidylinositol 3-Kinase Signaling
Pathway. In the study, researchers reported
that creatine also has a negative regulatory
effect on fat cell formation. In an animal
model, administration of creatine into mice
resulted in body mass increase without fat
accumulation.
In summary, our results indicate that creatine
downregulates adipogenesis (i.e. creation of
new fat cells) and imply the potent therapeutic
value of creatine in treating obesity and obesityrelated metabolic disorders.
Lee N, Kim I, Park S, Han D, Ha S, Kwon M, Kim J, Byun SH,
Oh W, Jeon HB, Kweon DH, Cho JY, Yoon K. Creatine inhibits
adipogenesis by downregulating insulin-induced activation of the
phosphatidylinositol 3-kinase signaling pathway. Stem Cells Dev.
2015 Apr 15;24(8):983-94.
CREATINE MP MAY HELP TO:

IMPROVED MUSCLE PERFORMANCE*
INCREASED ATP LEVELS*
INCREASED POWER AND ENDURANCE*
INCREASED ANAEROBIC GLYCOLYSIS*
IMPROVED RECOVERY FROM EXERCISE*
Infinitelabs.com
Available at:
SUPPLEMENTS
Caffeine vs Green Tea vs Tyrosine
BEST
FAT BURNER
Both green tea

and caffeine
may work
synergistically
together through
separate
metabolic
pathways.
In conclusion, only caffeine in the given dose was

thermogenic and without causing or side effects.
Although the reductions in ad libitum energy
intake were not significant, they support previous
findings.
An increasing number of studies have examined

the effects of well-known food ingredients such
as caffeine, green tea, and tyrosine on increasing
sympathetic nervous system activity with an
aim of increasing metabolism and weight loss in
humans.
The three ingredients may work through
different metabolic pathways to increase
metabolism:
Green Tea Extract: Catechins from Green Tea
Extract, especially the polyphenol catechin
epigallocatechin gallate (ECGC), have been
associated with an increase in sympathetic
nervous system activity, thermogenesis, and fat
oxidation in humans.
Tyrosine: The amino acid tyrosine is a
noradrenaline precursor and it may enhance
noradrenaline synthesis and release in
sympathetic nervous system. However, it is
believed that the rate of catecholamine synthesis
is regulated by the rate-limiting enzyme tyrosine
hydroxylase, which is strongly influenced
by end-product inhibition via dopamine,
adrenaline and noradrenaline. In a rat study,
tyrosine has been shown to increase sympathetic
nervous system activity and to suppress food
intake in a synergistic and dose-dependent
manner when administered with the above
sympathomimetics (i.e ephedrine, caffeine, etc).
90
However, the ingested 50mg caffeine is of rather

low dosage compared to previous studies where
the acute dose has generally been between 100 and
400mg caffeine, inducing a thermogenic response
between 3 and 16% compared to the control.
The thermogenic responses to green tea extract
and tyrosine were not significantly different from
placebo. Tyrosine tended to increase 4-h respiratory
quotient by 1% compared to placebo. Ad libitum
energy intake was not significantly different
between treatments but was reduced by 8%, 8%,
and 3%, compared to placebo after intake of
tyrosine, green tea extract and caffeine, respectively.
Only caffeine was thermogenic in the given dose.
Caffeine: The acute effect of caffeine on thermogenesis ranges

from 3 to 16%. Only one study has investigated the effect of
caffeine on food intake. Epidemiological studies also suggest
that caffeine might possess weight-reducing properties.
Researchers examined the effect of three different food
ingredients tyrosine, green tea extract and caffeine on resting
metabolic rate and haemodynamics, and on ad libitum energy
intake and appetite. Twelve healthy, normal weight men
participated in a four-way crossover, randomized, placebocontrolled, double-blind study. Treatments were administered
as tablets of 500 mg green tea extract, 400 mg tyrosine, 50 mg
caffeine, or placebo, and were separated by >3-day washout.
The acute thermogenic response was measured in a ventilated
hood system for 4 hours following ingestion. Blood pressure,
heart rate (HR), and subjective appetite sensations were
assessed hourly and ad libitum energy intake 4-hour post-dose.
At the end of the study, caffeine induced a

thermogenic response of 6% above baseline value
compared to placebo.
In sum, make sure your fat burner contains

some caffeine if you want to increase metabolic
rate. Whats interesting is that it seems like a
combination of green tea and caffeine work best
for increasing metabolic rate compared to taking
either ingredient alone. One study found that the
combination of green tea and caffeine improved
weight loss and maintenance in people who were
overweight and moderately obese. Both green tea
and caffeine may work synergistically together
through separate metabolic pathways.
Astrup A, Toubro S, Cannon S, Hein P, Breum L, Madsen J (1990). Caffeine:
a double-blind, placebo-controlled study of its thermogenic, metabolic, and
cardiovascular effects in healthy volunteers. Am J Clin Nutr 51, 759767.
Dulloo AG, Seydoux J, Girardier L, Chantre P, Vandermander J (2000). Green
tea and thermogenesis: interactions between catechin-polyphenols, caffeine and
sympathetic activity. Int J Obes Relat Metab Disord 24, 252258.
Rasmussen DD, Ishizuka B, Quigley ME, Yen SS (1983). Effects of tyrosine and
tryptophan ingestion on plasma catecholamine and 3, 4-dihydroxyphenylacetic acid
concentrations. J Clin Endocrinol Metab 57, 760763.
Dulloo AG, Seydoux J, Girardier L, Chantre P, Vandermander J. Green tea and
thermogenesis: interactions between catechin-polyphenols, caffeine and
sympathetic activity. Int J Obes Relat Metab Disord. 2000 Feb;24(2):252-8.
Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jequier E
(1980). Caffeine and coffee: their influence on metabolic rate and substrate
utilization in normal weight and obese individuals. Am J Clin Nutr 33, 989997.
Tremblay A, Masson E, Leduc S, Houde A, Desprs J-P (1988). Caffeine reduces
spontaneous energy intake in men but not in women. Nutr Res 8, 553558.
Belza A, Toubro S, Astrup A. The effect of caffeine, green tea and tyrosine on
thermogenesis and energy intake. Eur J Clin Nutr. 2009 Jan;63(1):57-64.
Diepvens, K., Westerterp, K., & Westerterp-Plantenga, M. (2007). Obesity and
thermogeness related to the consumption of caffeine, ephedrine, capsaicin, and green
tea. American Journal of Physiology- Regulatory, Imperative and Comparative,
292, R77-R85.
FINAL CUTZ MAY HELP TO:

SUPPORT THAT CUT LOOK*
SUPPORT BURNING LIPIDS FOR ENERGY
WHILE SPARING MUSCLE*
SUPPORT REDUCED APPETITE*
SUPPORT INTENSE FOCUS AND
CLARITY DURING TRAINING*
Infinitelabs.com
Available at:
SUPPLEMENTS
WHEY,
LEUCINE &
VITAMIN D
PRESERVES MUSCLE
The amount of quality protein in your diet is the

single most important calorie that influences your
metabolic rate, favorably influencing weight loss.
Whey protein is a rich source of leucine which
makes it the most superior protein for weight loss
and building muscle.
Some commonly mentioned food sources of
leucine are: whey, soy, eggs, milk, seafood, meat
(particularly game meats), poultry, lentils, peanuts,
cheese etc. Consuming leucine before exercise
is highly anabolic, as according to one study,
a large dose of leucine consumed immediately
after exercise increased muscle protein synthesis
more than when periodic smaller doses of protein
were consumed. It was also reported that
muscle protein synthesis was 33% greater after
consumption of the leucine-enriched protein
beverage than after a lower-leucine drink. This
means taking leucine pre-workout is very anabolic
in conjunction with whey protein.
In addition, several studies suggest a positive effect
of vitamin D on muscle protein metabolism,
and therefore vitamin D (800 IU) might have
a potential beneficial effect on muscle mass
preservation. According to a new research study,
a combination of whey protein, vitamin D, and
leucine can preserve muscle mass while dieting.
Weight loss can be achieved by a reduction of
calorie intake and a stimulation of physical
activity. Strategies to preserve muscle mass
during weight loss focus on resistance exercise
and sufficient intake of high-quality protein.
Resistance training is known to stimulate muscle
protein synthesis in older adults, which supports
muscle mass preservation and muscle function.
Intentional weight loss in obese older adults is
a risk factor for muscle loss and sarcopenia. The
objective of the study was to examine the effect of
a high whey protein, leucine-, and vitamin D
enriched supplement on muscle mass preservation
during intentional weight loss in obese older
adults. Researchers included 80 obese older
adults in a double-blind randomized controlled
trial. During a 13-week weight loss program, all
92
subjects followed a hypocaloric diet (600 calories per

day) and performed resistance training 3/wk. Subjects
were randomly allocated to a high whey protein,
leucine-, and vitamin Denriched supplement including
a mix of other macro- and micronutrients (150 kcal, 21
g protein; 10/wk, intervention group) or an isocaloric
control. The training started with a 10-min. warmup on
a bicycle ergometer followed by 3 sets of 20 repetitions
of the following 10 exercises: lateral pulldown, arm
curl, high row, shoulder press, leg curl, horizontal row,
chest press, arm extension, leg extension, and leg press.
The number of repetitions was stepwise reduced to 12
repetitions, and the weights were increased to the ability
of the participants.
At the end of the study, both high whey protein,
leucine-, and vitamin Denriched supplement group and
control groups decreased in body weight and fat mass,
with no differences between groups. The 13-week change
in muscle mass, however, was different in the high whey
protein, leucine-, and vitamin Denriched supplement
and control groups. The high whey protein, leucine-,
and vitamin Denriched supplement preserved
muscle mass while dieting compared to the control
group. Muscle strength and function improved over
time without significant differences between groups.
A high whey protein, leucine-, and vitamin D
enriched supplement compared with isocaloric
control preserves muscle mass in older adults during a
hypocaloric diet and resistance exercise program and
might therefore reduce the risk for muscle mass loss.
In sum, the combination of leucine, whey protein,
and vitamin D is a great supplement stack to consider
while dieting.
Infinitelabs.com
Available at:
NUTRITION
Dont Eat
this Fat if you
want High
Testosterone
Fats are important constituents of

our diet and, beside their functions
as sources of energy and carriers for
fat-soluble vitamins, they supply
essential fatty acids that are vital
components of cell membranes and
precursors for hormones such as
testosterone. Fats are necessary for
optimal testosterone production,
but there is one fat you need
to avoid if you want optimal
testosterone productionTransFatty Acids or hydrogenated fats.
Trans fats (or trans-fatty acids) are
created in an industrial process that
adds hydrogen to liquid vegetable
oils to make them more solid.
94
The primary dietary source for trans fats in processed food is

partially hydrogenated oils.Trans fats give foods a desirable
taste and texture. Many restaurants and fast-food outlets
use trans fats to deep-fry foods because oils with trans fats
can be used many times in commercial fryers. Many cheap,
packaged foods are full of trans fat (i.e. low cost microwave
popcorn, and peanut butter), as are many frozen foods (such
as frozen pizza, packaged
pastries, cakes, etc.). Fried
foods are often cooked in
trans fat.
A 2013 study in Spain with over 2019 men reported

that trans fatty acids reduced sperm quality in young
men. Spain has seen an increase in the proportion of
calories consumed as fat over the same period that a
downward trend in semen quality has been observed.
In addition, rodent models suggest that trans fat intake
may severely affect testicular function.
Researchers recruited 209 healthy

young university students, 1823 years
of age, each provided a semen sample
and completed a previously validated
Most of the research has
food frequency questionnaire. The
reported that saturated
association between intake of fatty acids
fats have a positive impact
with semen quality parameters (sperm
on testosterone, trans fats
concentration, motility, morphology
have a negative impact on
and total count) was assessed using
testosterone. The good
multivariate linear regression. At the
news is that the FDA is
end of the study, Trans-fatty acid intake
banning the use of partially
was inversely related to total sperm
hydrogenated oils, the main source of artery-clogging
count after adjusting for potential confounders. Intake
artificial trans fats, in processed food. Food makers will have of trans-fatty acids, primarily derived from french fried
3 years to remove partially hydrogenated oils from products, potatoes and commercially baked items, was inversely
according to the recent FDA ruling.Given that the FDAs
related to total sperm count. Intake of other fatty acids
statement says that there is no safe level of consumption
was not significantly related to semen parameters.
of artificial trans fat. Scientists are well aware of the
This means the more trans-fatty acids the young men
negative risks on trans fatty acids on heart disease, but a lesser consumed, the less sperm production they had. The
known role is the effect on testosterone levels. In addition,
results of this study, together with previous experimental
experimental evidence in rodent models suggests that
work in rodents and biomarker studies among infertility
intake of trans fats can cause impaired spermatogenesis and
patients, suggest that intake of trans-fatty acids may
testicular damage.
be related to lower semen quality. Although the data
provide further evidence that diet is a modifiable factor
Here is a 1976, 1989, and 2007 study on trans fats & rats:
that could impact male fertility, it is not known whether
the observed differences in sperm count translate into
Wistar rats were fed for three successive generations on a
differences in fertility.
semi-purified diet, in which the fat was provided by butter,
So the bottom line is, avoid fast food restaurants at all
sunflower oil, rapeseed oil or hydrogenated vegetable fat,
costs because they are the primary sources of trans-fatty
differing in the content of cis, cis-18:2 and trans-18:1
acids in their foods.
fatty acids. Effects of these fats on the composition
Chavarro JE, Mnguez-Alarcn L, Mendiola J, Cutillas-Toln A, Lpez-Espn JJ,
of adipose tissue and reproductive performance were
Torres-Cantero AM. Trans fatty acid intake is inversely related to total sperm
studied. Hydrogenated fat decreased the level of serum
count in young healthy men. Hum Reprod. 2014 Mar;29(3):429-40. doi:
10.1093/humrep/det464. Epub 2014 Jan 12. Erratum in: Hum Reprod. 2014
testosterone in male rats. Furthermore, this type of
Jun;29(6):1346-7.
supplementation with trans fatty acids leads to a number Jensen B. Rat testicular lipids and dietary isomeric fatty acids in essential fatty acid
deficiency. Lipids 1976;11:179-188.
of adverse male reproductive outcomes including
Hanis T, Zidek V, Sachova J, Klir P, Deyl Z. Effects of dietary trans-fatty
decreased fertility, decreased serum testosterone levels,
acids on reproductive performance of Wistar rats. Br J Nutr. 1989
decreased sperm count, motility and normal morphology May;61(3):519-29.
Veaute C, Andreoli MF, Racca A, Bailat A, Scalerandi MV, Bernal C, Malan Borel I.
and, in extreme cases, arrest of spermatogenesis and
Effects of isomeric fatty acids on reproductive parameters in mice. Am J Reprod Immunol
2007;58:487-496.
testicular degeneration.
NUTRITION
Cholesterols Role in
Production
Cholesterol is bad for you, right? High

cholesterol causes heart disease has been
pounded into our brains for decades,
but there is much debate as to whether
cholesterol is the main cause of heart
disease. If youre really interested in the
topic, you should check out the article on
CBN Health titled, Cholesterol Myth:
What Really Causes Heart Disease?
One thing that all guys should know is that
cholesterol is a pre-cursor for testosterone.
Its not uncommon for cholesterol levels
to increase with aging. Total and LDL
cholesterol levels tend to increase with age
in young or middle-aged adults studied
cross-sectionally in several studies. Several
clinical and epidemiological studies have
reported that serum testosterone levels are
inversely correlated with total cholesterol
and LDL cholesterol levels. This means
that cholesterol and testosterone are like
a see-saw, when one goes down, the other
goes up. Moreover, animal studies have
also demonstrated markedly increased
serum cholesterol levels in testosteronedeficient male mice. This may be that
the body tries to compensate for reduced
testosterone by increasing cholesterol levels.
Its not uncommon for men to have high
cholesterol as they age. Is this the body
trying to naturally increase testosterone
by increasing endogenous cholesterol
production? The latest study in the Journal
of Lipids reports that cholesterol is a
very important hormone for testosterone
production.
Sexually mature male miniature pigs (67
months old) were randomly divided into 3
groups as follows:
Male pigs fed a high fat diet
Castrated male pigs (i.e. low
testosterone) fed a high fat diet
Castrated male pigs (i.e. low
testosterone) with testosterone
replacement fed a high fat diet.
96
At the end of the study, serum testosterone levels

were significantly decreased in castrated male pigs
fed a high fat diet, and testosterone replacement
attenuated castration-induced testosterone deficiency.
Castration-induced testosterone deficiency caused
severe hypercholesterolemia (i.e. high cholesterol
production) in pigs fed a high fat diet; furthermore,
these effects could be reversed by testosterone
replacement therapy. These results deepen the
understanding of the underlying molecular mechanisms
that mediate the effects of testosterone deficiency
on cholesterol metabolism. This study is the first to
demonstrate that testosterone deficiency induced by
castration increases diet-induced hypercholesterolemia.
This may be the bodys way of trying to increase
the natural pre-cursor cholesterol for testosterone
production. These findings indicate that testosterone
serves an important role in regulating serum cholesterol
metabolism.
Many bodybuilders of the 60s, to put on mass, were
on the Vince Girondas diet of steak, eggs, protein
powder mixed with whole cream, etc. The diet also
recommended 36 whole eggs per day and 1-2 pounds
of red meat per day. It was a high fat, high protein,
low carb diet with plenty of green veggies. It was also
packed with a lot of cholesterol, which may have
been the most important component of the diet for
testosterone production.
A previous study in Endocrinology sheds some
interesting new evidence to support how cholesterol
is needed for testosterone production. Researchers
reported that an increase in leutinizing hormone
(a hormone that signals testosterone production)
resulted in an increase in the synthesis of cholesterol
synthesis and uptake in the testis. So if you are on a
low cholesterol diet, it may have a negative impact
on muscle building due to impaired androgen
production. In fact, patients on statin drugs, which
lower cholesterol, tend to have lower testosterone
production. This may be because the natural pre-cursor
cholesterol is being lowered.
A previous study put the cholesterol muscle building
theory to test. They took 25 men and 30 women who
filled out food diaries of what they ate and followed
them over 12 weeks in conjunction with a resistancetraining program. The researchers compared the
relationship between dietary cholesterol and gains
in muscle mass. At the end of the study, the average
dietary cholesterol consumption was strongly associated
with the change in lean mass. Interestingly, although
dietary protein was correlated with dietary cholesterol,
protein by itself was not significantly correlated with
change in lean mass. This means the researchers found
that cholesterol, but not protein, was associated with
changes in lean muscle mass.
This means that all those cholesterol free egg-beaters
that bodybuilders have been eating for years are not so
great for building muscle! The researchers noted that
the study participants with higher cholesterol levels
were more likely to have higher levels of inflammatory
chemicals and cardiovascular disease risk factors. The
scientists noted that cholesterol increases the bodys
inflammatory response to the muscle damage from
exercise, and that this inflammation response stimulates
the bodys muscle-building anabolic processes. (While
chronic inflammation in arteries or other tissues is
unhealthful, short-lived inflammation is an integral part
of the muscle-building process).
A previous research study suggests that LDL cholesterol
in particular is needed for increasing muscle mass.
Researchers in the Journals of Gerontology examined
52 adults from ages to 60 to 69 who were in generally
good health but not physically active, and none of them
were participating in a training program. The study
showed that after fairly vigorous workouts, participants
who had gained the most muscle mass also had the
highest levels of LDL (bad) cholesterol.
Cholesterol is found in all humans and is a type of
fat around the body. A persons total cholesterol level
is comprised of LDL (low-density lipoprotein) and
HDL (high-density lipoprotein) cholesterol. It could
be assumed that since LDL transports cholesterol to
the cells, that higher LDL would deliver an abundance
of cholesterol to muscle tissue. Just remember that
cholesterol is necessary for testosterone production and
that if youre not getting adequate amounts of fats in
your diet, youre probably missing out on some major
muscle building gains.
Here is a list of top

testosterone foods:
Bacon: Including bacon in your
diet can be an effective way to
increase testosterone. Saturated
animal fats and cholesterol are
necessary to raise testosterone.
That said, be sure to avoid low
quality cuts from the store as
these may contain preservatives
and other ingredients that may be
detrimental to your health.
Beef (Grass-fed): This is a type
of beef that provides significantly
more nutrients and health benefits
than grain-fed beef. There is some
evidence to believe that grainfed cattle may lack sufficient
testosterone and may have more
estrogen than those consuming
grass. Consuming grain-fed beef
may elicit estrogenic effects.
Eggs: Consider eating more eggs
as a way to boost testosterone
and dont throw away the yolk.
The cholesterol within the yolk is
a precursor to testosterone. Eggs
contain: fat, calcium, vitamin D,
saturated fat, and cholesterol- all
of which have been suggested to
increase levels of testosterone. If
youre eating eggs, be sure to eat
the entire thing not just the
whites.
Oysters: Many bodybuilders
and gym-rats have used oysters
as a natural testosterone boosting
food. The creamy flesh of oysters
has been suggested to increase
testosterone and may even have
anticancer properties. Oysters are
packed with micronutrients like
zinc, calcium, iodine, potassium,
and selenium all of which aid in
the process.
98
Eacker SM, Agrawal N, Qian K, Dichek HL, Gong

EY, Lee K, Braun RE. Hormonal regulation of testicular
steroid and cholesterol homeostasis. Mol Endocrinol. 2008
Mar;22(3):623-35.
Riechman SE, Andrews RD, Maclean DA, Sheather S.
Statins and dietary and serum cholesterol are associated with
increased lean mass following resistance training. J Gerontol
A Biol Sci Med Sci. 2007 Oct;62(10):1164-7.3.
Mkinen JI, Perheentupa A, Irjala K, Pllnen P, Mkinen
J, Huhtaniemi I et al.. Endogenous testosterone and
serum lipids in middle-aged men. Atherosclerosis. 2008;
197(2):688-93.
Zhang N, Zhang H, Zhang X, Zhang B, Wang F, Wang C
et al.. The relationship between endogenous testosterone and
lipid profile in middle-aged and elderly Chinese men. Eur J
Endocrinol. 2014; 170(4):487-94.
Lee CE, Kang JS, Kim KI. Effects of gender, gonadectomy
and sex hormones on growth and plasma cholesterol level in
rats. Ann Nutr Metab. 2008; 53(1):1-5.
Hatch NW, Srodulski SJ, Chan HW, Zhang X, Tannock
LR, King VL. Endogenous androgen deficiency enhances
diet-induced hypercholesterolemia and atherosclerosis in lowdensity lipoprotein receptor-deficient mice. Gend Med. 2012;
9(5):319-28.
Heiss G, Tamir I, Davis CE, Tyroler HA, Rifkind BM,
Schonfeld G, Jacobs D, Frantz ID. Lipoprotein-cholesterol
distributions in selected North America populations:
the Lipid Research Clinics Program Prevalence Study.
Circulation.. 1980;61:302-315.
Moulopoulos SD, Andamopoulos PN, Diamantopoulos
EI, Nanas SN, Anthopoulos LN, Iliadi-Alexandrou M.
Coronary heart disease risk factors in a random sample
of Athenian adults: the Athens Study. Am J Epidemiol..
1987;126:882-892
Heitmann BL. The effects of gender and age on associations
between blood lipid levels and obesity in Danish men and
women aged 35-65 years. J Clin Epidemiol.. 1992;45:693702.
Schaefer EJ, Lamon-Fava S, Cohn SD, Schaefer MM,
Ordovas JM, Castelli WP, Wilson PWF. Effects of age, gender,
and menopausal status on plasma low density lipoprotein
cholesterol and apolipoprotein B levels in the Framingham
Offspring Study. J Lipid Res.. 1994;35:779-792.
Eat More Fat...
Get Bigger
& Leaner
Many dieters and athletes make the mistake of avoiding

all fats when trying to lose weight. It is generally believed
that a high-fat diet is a contributing factor to excess body
fat accumulation due to the greater energy density of
fat and the relative inability of the body to increase fat
oxidation in the presence of over consumption of fats.
Over the last decade, the science of fats effect on dieting
has changed, we now know that different fats have
different biological effects on the body.
100
NUTRITION
For example, several rodent studies have shown

clearly that diets rich in omega-3 fatty acids,
specifically eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA), which are found
in large amounts in the oil from cold-water fish,
lead to significantly lower total body fat stores
versus diets rich in other fatty acids, yet how the
exact mechanism for fat loss is not understood.
Additionally, omega-3 fatty acids have been
linked to an increase in performance.
A study published in the Journal of the
International Society of Sports Nutrition
reported that 30 male athletes in their mid20s who trained an average of 17 hours a
week supplemented their diet with 5 ml of
seal oil containing 375 mg of EPA and 510
mg of DHA, or an olive oil placebo, for 21
days. Before and after this period, subjects
were assessed with a time trial race and
maximum voluntary contractions. Omega-3
supplementation increased maximal isometric
contractions while decreasing the reduction of
powder during Wingate test performance.
Researchers have recently reported that omega-3
fatty acids also increase lean muscle mass and
decreased fat mass, in addition, it can lower
cortisol levels. The study had 44 men and
women participate in the study. All testing was
performed first thing in the morning following
an overnight fast. Baseline measurements
of resting metabolic rate were measured in
conjunction with body composition analysis.
Following baseline testing, subjects were
randomly assigned in a double blind manner
to one of two groups: 4 g/d of safflower oil;
or 4 g/d of fish oil supplying 1,600 mg/d
eicosapentaenoic acid (EPA) and 800 mg/d
docosahexaenoic acid (DHA).
Safflower oil (SO): 4 g/d of safflower oil
administered in 4 enteric-coated capsules
(each capsule provided 1 g of cold pressed,
high linoleic acid, safflower oil).
Fish oil (FO): 4 g/d concentrated fish oil
administered in 4 enteric-coated capsules
(each capsule provided 400 mg EPA and 200
mg DHA).
Subjects took 2 capsules with breakfast and 2

capsules with dinner for a 6 week period. All tests
were repeated following 6 weeks of treatment.
At the end of the study, compared to the safflower
oil group, there was a significant increase in lean
muscle mass following treatment with fish oil, a
significant reduction in fat mass, and a tendency
for a decrease in body fat percentage.
NEW!
A HIGHER LEVEL OF PERFORMANCE
An interesting point, the fish oil was added on top

of an ad libitum diet, with instructions given to the
subjects to maintain their normal dietary patterns
throughout the study. So the subjects increased their
fat intake and they gained more muscle and lost
more fat.
No significant differences were observed for body
mass, RMR or respiratory exchange ratio. There was
a tendency for salivary cortisol to decrease in the
fish oil group. There was a significant correlation in
the fish oil group between change in cortisol and
change in fat free mass and fat mass. 6 weeks of
supplementation with fish oil significantly increased
lean mass and decreased fat mass.
These changes were significantly correlated with
a reduction in salivary cortisol following fish oil
treatment.
The researchers suspected that dietary fish oil
increases lean muscle mass by simply decreasing the
breakdown of protein tissue caused by inflammatory
cytokines, and this results in an increased accretion
of protein over time or through decreased cortisol.
It is well established that cortisol increases protein
catabolism and the reduction in cortisol from fish oil
may have increased anabolic activity.
In conclusion, fish oils can not only increase lean
muscle mass, but also increased fatty acids may also
accelerate fat loss.
Noreen EE, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. Effects of
supplemental fish oil on resting metabolic rate, body composition, and salivary
cortisol in healthy adults. J Int Soc Sports Nutr. 2010 Oct 8;7:31.
SCIENTIFICALLY DEVELOPED IN PARTNERSHIP
Infinitelabs.com
Available at:
NUTRITION
Many carb-conscious eaters

consume low glycemic
carbohydrates to minimize
fluctuations in insulin levels with
the intention to control blood
sugar and burn body fat.
The consumption of low glycemic foods that are rich

in fiber has become the basis for popular diets like
the South Beach Diet and the Zone Diet. This idea
is based on the fact that insulin helps with fat
storagethus having less spikes in insulin
can enhance fat utilization. A new study
published in the Journal of Diabetes
Care reports that the food order of
your meal may also impact the
glycemic load of a meal.
The researchers
found that the
absorption of
carbohydrates is
somehow slowed
down by eating
vegetables, which
are low on the
glycemic index.
Existing evidence
indicates that the quantity
and type of carbohydrate
consumed influence blood glucose
levels and that the total amount of
carbohydrate consumed is the primary
predictor of glycemic response.
102
Researchers
reported that
when overweight
people with type 2
diabetes ate vegetables
and proteins first, their
blood sugar levels were
about 29 percent lower 30
minutes after starting the meal,
compared to when they ate the
carbs first.
The researchers recruited 11 people with type
2 diabetes who were all overweight or obese.
They were also taking a drug called Metformin,
which helps to control blood sugar. The participants all
fasted for 12 hours overnight before consuming a 628
calorie meal with protein, carbohydrates and fat.
One week, they consumed the carbohydrates

(ciabatta bread and orange juice) first. Then
they ate skinless grilled chicken, a small salad
and buttered steamed broccoli 15 minutes
later. The participants ate the same meal a
week later, but the order of the foods was
reversed, with the salad and broccoli first, then
the chicken, then the carbs. The researchers
also took blood samples before the meals 30,
60 and 120 minutes afterward.
When the participants ate vegetables and
proteins first, their blood sugar levels were
about 29 percent lower 30 minutes after
starting the meal, compared to when they
ate the carbs first. At 60 and 120 minutes
after participants began eating, blood sugar
levels were 37 percent and 17 percent lower,
respectively, compared to when the carbs came
first.
Whats interesting is that the researchers
found that when carbs were eaten last, the
researchers found that the post-meal glucose
and insulin levels were much lower compared
to when the subjects ate carbs first during
the meal. Insulin was also significantly lower
when protein and vegetables were eaten first.
The magnitude of the effect of food order
on glucose levels is comparable to that
observed with pharmacological agents that
preferentially target postprandial glucose.
Moreover, the reduced insulin excursions
observed in this experimental setting suggest
that this meal pattern may improve insulin
sensitivity. Although this study was performed
in diabetics, it makes sense that protein and
vegetables eaten first would slow down the rise
in post meal glucose and insulin responses.
Food Order Has a Significant Impact on Postprandial Glucose and
Insulin Levels, Alpana P. Shukla, Radu G. Iliescu, Catherine E. Thomas
and Louis J. Aronne, Diabetes Care, doi: 10.2337/dc15-0429, published
23 June 2015.
NUTRITION
Nordic Diet:
Eat Like a Viking
to Get Ripped
First there was Atkins Diet,
then Zone Diet, then the
Mediterranean, now its the
Nordic Diet.
Fasting blood samples

and biopsies from the
vastus lateralis muscle
and subcutaneous
abdominal adipose tissue
were obtained at week
0 and 26. At the end of
the study, the Nordic
diet had improved
glucose and insulin
responses and lowered
plasma triacylglycerol
concentration after Nordic
Diet which coincided with
molecular adaptations
in subcutaneous adipose
tissue, but not in skeletal
muscle.
If you have never heard of

the Nordic Diet, it officially
came to fruition in 2004,
when a group of nutritionists,
scientists, and chefs got together
in order to address growing
obesity rates and unsustainable
farming practices in the Nordic
countries.
104
Compared with an average

Western diet, it contains less
sugar, less fat, twice the fiber,
and twice the fish and seafood.
The Nordic Diet is characterized
by a high content of fruits,
vegetables, whole grains, and
fish. The Nordic Diet is very
similar to the Mediterranean
Diet, but the biggest difference
is the fat source. Whereas the
Mediterranean Diet emphasizes
olive oil, the Nordic Diet
emphasizes canola oil.
A previous study reported that the Nordic Diet was more beneficial for
weight loss and health, with the Nordic Diet showing reduced markers of
inflammation and better glucose and lipid profiles compared to the average
Danish diet. Researchers wanted to take the Nordic Diet a step further
and examine how Nordic Diet impacted adipose tissue and muscle tissue
directly thru biopsies.
A new study published in

the prestigious Journal of
Clinical Endocrinology and
Metabolism reported that the
Nordic Diet up-regulates key
proteins in adipose tissue to
enhance fat loss.
Volunteers consumed a Nordic Diet or an Average Danish Diet for 26

weeks in a controlled, free-living setting. 64 moderately obese women and
men participated in the study. The Nordic Diet was comprised of organic
and Nordic foods as fruits and vegetables (especially berries, cabbages, root
vegetables and legumes), potatoes, fresh herbs, wild plants and mushrooms,
nuts, whole grain, meats from livestock and game, fish and shellfish, and
seaweed.
The average Danish Diet

was similar to a western
diet, and consisted of
refined grains, meat, dairy
products, sugary products,
convenience foods, and
a confined extent of
low-fiber vegetables and
imported fruits; e.g.,
citrus, bananas, and
melons.
Nordic Diet induced

greater reduction in
fat mass than average
Danish Diet. In
subcutaneous adipose
tissue, this was associated
with increased AMPK (
AMPK plays a role in the
regulating expression key
proteins for fat burning
in adipose tissue) and
AMPK has also been
proposed to be activated
by increased lipolysis in
subcutaneous adipose
tissue.
Sample Nordic Diet:

Food group
Healthy Nordic Diet
Cereal products
25% or total energy as whole grain of which

50% as rye, barley and oat. Whole-grain pasta and
unpolished rice ( 6 g fiber per 100 g)
2 -3 meals per week. Low salt content
( 1.0%) in breads. Cereals with no added sugar or
honey. Bread ( 6 g fiber per 100 g) slices per day
Vegetables, berries Fruits, vegetables and berries 500 g of which berries

fruit (potatoes
150-2.00 g per day, fruit 175 g per day and vegetables
not included)
175 g per day
Dietary fats
Rapeseed oil. Rapeseed and/or sunflower oil and/or

soya bean oil based margarines with no trans fatty acids
and or unsaturated fatS (unsalted nuts and seeds can
be included In the diet)
Dairy products
Low-fat liquid dairy 1% or fat

Cheese 17% of fat 2 portions per day.
Sweetened yogurts and other fruit milk products
avoided.
Fish
3 meals per week, 2 fatty fish (>4-5% of fat) meals +

1 low-fat fish meal.
Meat
Preferably white meat, poultry. Low-fat choices. Game.
Beverages
Avoidance of sugar-sweetened beverages.

Fruit and berry juices
< 1 glass (1.5 dL) per day
ACC phosphorylation (ACC expression in adipose tissue has been

linked to the the regulation of fat mass in humans). Nordic Diet induced
metabolic improvements were accompanied by increased AMPK signaling
in subcutaneous adipose tissue, suggesting a role of AMPK in these
adaptations in the reduction in adipose tissue. The concomitant up
regulation of key glucose and lipid handling proteins suggests an improved
metabolic capacity in adipose tissue enhanced weight loss. The really
interesting finding of this study was that the Nordic diet has direct effects
on adipose tissue by increasing the machinery for fat loss by increasing
AMPK in adipose tissue. Whether this is due to the canola oil or fish is yet
to be determined.
Fritzen AM, Lundsgaard AM, Jordy AB, Kellebjerg Poulsen S, Stender S, Pilegaard H, Astrup A, Meinert Larsen T,
Wojtaszewski JF, Richter EA, Kiens B.
New Nordic Diet induced weight loss is accompanied by changes in metabolism and AMPK signalling in adipose tissue.
J Clin Endocrinol Metab. 2015 Jun 30:jc20152079.
GUSTAVOS CORNER
FITNESS TIPS
DIET ADVICE
PERSONALIZED TRAINING
CUSTOMIZED MEAL PLANS
ONE-ON-ONE CONSULTATIONS
Exclusively available at:
infinitelabs.com
Life After Bodybuilding
After transitioning from one of the best bodybuilders in the
world, Gustavo Badell made the decision to transform from
professional bodybuilder to a master coach, joining Infinite
Labs in their mission to maximize your potential.
Gustavo will be dedicating his time into helping you reach
your goals with fitness tips, diet advice, personalized training
and meal plans, as well as one-on-one consultations,
on infinitelabs.com.
Its more than just bodybuilding- its

about opening your mind to different
training styles that promote flexibility
and conditioning. -GUSTAVO BADELL
TAKE FAT BURNING TO THE
NEXT
LEVEL
Available at:
Infinitelabs.com
108

*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.

Muscle Media Sept15

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Muscle Media Sept15

Uploaded by

Copyright:

Available Formats

THE ULTIMATE BUILD & BURN PROGRAM

A LEGEND, A HERO 1977-2015

GET SHREDDED FAST

GET SHREDDED FAST

DR. MARVIN HEUER

The Ultimate Fat Loss Program

10 | ASK THE DOC

36 | JUMPING YOUR WAY TO

58 | PEC RUPTURE VS STRAIN

40 | MOUNTAIN DOG DIET

62 | PUSH YOURSELF TO THE LIMIT

70 | SEXY & FIT

72 | KETTLEBELL FAT LOSS PROGRAM

Walk through the mud in life, if you ever want to

86 | CLA: THE FAT THAT

80 | 45% HIGHER FAT

88 | NEW STUDY: CREATINE

102 | NORDIC DIET EAT LIKE

ASK THE DOC

DR. MARVIN HEUER

Marvin Heuer, M.D. F.A.A.F.P.,

MUSCLE MEDIA SEPTEMBER 2015

Dr. Heuer, since the banning of ephedra, and now

I dont think that today there is a single ingredient that

Do you recommend that people use fat burners year

Does it matter when you take fat burners?

Whats the best type of protein to take if

Most bodybuilders and people looking

Whats the biggest problem that you see with

You recently developed the Elevate Series

According to the Oxford English Dictionary, a myth is a

MUSCLE MEDIA SEPTEMBER 2015

Some say that sugar will make you fat,

But is it really that bad?

If you want to lose fat, eating less of the food

Is what youre doing working, or

So youre really only measuring how fat

In one study that looked at changes in

Research also shows that its possible to lose

that the conventional large breakfast and

Prepare for war

Sold Online EXCLUSIVELY at

BASIC GUIDELINES FOR PHA TRAINING

There are lots of methods that can be used

The basic concept of PHA training is to

Alternate between upper body and lower

Overhead Press 10-12 reps

As you can see, we have two upper body

SAMPLE PHA WORKOUT

Losing fat and increasing overall t

Bench Press 10-12 reps

Perform sequence 2 three times while using your

Pendlay Row 6-10 reps

Repeat sequence 3 twice

This might look like an easy workout, but believe

MUSCLE MEDIA SEPTEMBER 2015

MUSCLE MEDIA SEPTEMBER 2015

The Ultimate Fat Loss Program

If you wanted to transform

MUSCLE MEDIA FOR WOMEN

How many guys

How was Fighter Diet for Men

Is the Fighter Diet Just for

I created Fighter Diet back