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26
Garon McHone,
Ironman Competitor
SUMMER
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TRAIN CONTEST
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YOUR
FIRST HOW
TO STAY
TRIATHLON RIPPED
YEAR-
IN 12 WEEKS ROUND
FREE ISSUE!
IRONMAN
Compliments
p of:
NUTRITION
Plus, Recipes for
SEPT-OCT
SEPT OCT 2017 AXMUSCLE COM
M AXMUSCLE.COM Endurance Athletes
IN
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ORS!
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10
20
CONTENTS
HEALTH buik and cutting phases.
Plus, some workouts to try!
SCIENCE 30products
New
12 Health Beat 26 Natural Pre-Workout
From the benefits of doodling
to the power of broccoli,
NUTRITION Max Muscle Nutrition's
Naturliga line now offers
like this one
coming soon
here are the latest blurbs 20 Ironman Nutrition a pre-workout supplement to a Max
in health news! If you are an endurance that will help you get fired Muscle
athlete, you have to fuel up for your workouts and get Nutrition
FITNESS properly to keep your energy
levels up for all that training
the most out of them! near you!
14 12 Weeks To Your 1st Tri
Been thinking about
and to help your body
recover as well. Here are
IN EVERY ISSUE THIS NATURAL
PRE-WORKOUT
taking on a new fitness some tips, plus two yummy 4 Editors Note GIVES YOU A CLEA
N ENERGY BOO
ST pg. 26
your first triathlon in 12 22 Emerge Contest Winners 32 Final Rep TRAIN SUMMER
EMERGE
weeks. What are you Meet Max Muscle Nutrition's FOR CONTEST
WINNERS
top three winners from the YOUR
Featured
waiting for? Inside!
18 Stay Ripped Year-Round Summer Emerge contest. ON THE COVER FIRST HOW
How to stay lean and
Find out what they won Photographer: James Patrick, TRIATHLON TO STAY
RIPPED
and how Emerge helped JamesPatrick.com IN 12 WEEKS YEAR-
muscular without laborious ROUND
them lose weight! Model: Garon McHone FREE ISSUE! Complime
IRONMAN
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SEPT OCTT 2017
M AXMUSCLE.COM
LE COM Plus, Recipes for
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MAX NATION
60-Year-Old Is
1st in 35+, 3rd in 40+ and 2nd Open & Novice at the Night of Champions in Spokane, WA in October
2015 and then in July, she competed in the Pittsburgh Masters Nationals and placed first in both
classes (40+ and 45+). It was there that she won a much coveted Pro card. Wendy uses and loves the
a 'Force To Be
following Max Muscle supplements: MaxPro Elite protein, Max Glutamine, and MaxxTOR. Look for her
online exclusive profile feature in the Max Results section on our website, MaxSportsandFitness.com!! Reckoned With'
Gary Thorp is the type of customer every store
owner loves to have because his excitement allows
him the opportunity (especially because he really
I am a wife and mother of four beautiful girls ages 7, 6, 4, and looks like a solid fitness competitor in all aspects)
2. My weight has always been up and down. I have tried fad to bring in others to my store. I can't even begin to
diets that never lasted and gotten gym memberships that would remember all the people who have come in saying,
remain unused. 'Gary sent me in,' and wanting to start a program
You see, I could never get my nutrition on point, nor did I such as his.
ever realize how important that part was. Then I accidentally Gary really looks fantastic and it is hard to
stumbled across Max Muscle Nutrition (I was calling every believe he is 60 years old carrying all the muscle
vitamin shop in the area searching for a vitamin I needed). That he has. He even competes in powerlifting events
phone call changed my life. and has broken records in his weight class!! His
I went into the store an hour later and signed up for my first supplement regimen includes 2TX, Max EFA, Max
meal plan. I was already doing a 20 minute workout video at Glutamine, Max Joint Relief, Max BCAA, MaxPro
home most days, but not eating correctly was keeping me from Elite (Vanilla), Max Creatine, and Max Nitro 2.
reaching my goals. Max Muscle gave me a meal plan I loved Since Gary has been coming to my store,
and could live with. And after just two months, I have lost almost he's gone from 15 percent body fat down to 6.9
15 pounds and have gone from 35 percent body fat to 27! percent. He currently weighs 185 lbs., bench
I am a work in progress, but I am so happy with my results presses 350 lbs., deadlifts 525 lbs., and squats
so far and I know I couldn't have done it without Max Muscle 350 lbs. These are great numbers for a man half
Nutrition! If I can reach my goals with four little ones and no his age, let alone a man 60 years old. Gary really is
gym membership, anyone can! a force to be reckoned with!
Erin Olson, 33, satisfied customer at Max Muscle Tinley Park, Illinois Tom Rogers, owner of Max Muscle Tustin, California
TALK TO US
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SCIENTIFIC BREAKTHROUGH FORMULA!
Guillermo EscalanteUpland, CA
AFTER
AFTER
Amber BohnstengelClive, IA
Andy FidinoEugene, OR
AFTER
AFTER
HEY JOE,
what is collagen
protein and what
can it do for me?
DID YOU KNOW that collagen the collagen in our body. Type 1 and 3 wrinkles. No wonder it has become
have been studied extensively for the one of the hottest supplements on the
protein is the most abundant
benefit of hair, skin, and nails. Type market. These products are produced
protein in the human body? As 2 has been shown to have significant by exposing chicken, fish, and beef
we age, our body begins to benefits for joint health. We will focus bones to digestive acids to make
produce less and less. Our joints on type 1 and 3 for the purposes of them readily available as amino acids
begin to creak, and our skin this column. for immediate assimilation into our
Studies show that collagen peptides bodies.
begins to wrinkle and sag. Silky, can hydrate skin while restoring life With as little as a 5g or 6g dose of
smooth hair becomes dry and to your hair and nails and reduce these naturally pleasant-tasting amino
brittle. Its really not a secret that acids, you can see benefits within
collagen protein can be a great four weeks! Some studies boast a 20
percent increase in skin hydration and
benefit to slow this process, its significant decrease in wrinkles as a
just not really understood by result.
most of us. I personally have been taking type
Many doctors agree that collagen 1 and 3 collagens for about three
levels begin to decline in some of us weeks. My hair has definitely softened
as soon as our mid 20s. Our skin cells and gained some body back, and my
begin to weaken and produce less facial skin has tightened up a little.
collagen, and of course less collagen I highly recommend type 1 and
means dry wrinkled skin, no matter 3 if you want to turn back the old
how much lotion you apply. father time clock a little. Type 1 and
Collagen is a derivative of the Greek 3 collagens are also a good source of
word, klla, meaning glue. It is also protein, so that will add to your daily
described in the scientific community protein intake.
as connective tissue. Collagen is Max Muscle is currently working
literally the glue that holds our bodies on a collagen protein formula that
together. Joe Wells is the founder and CEO of contains type 1 and 3 collagens. We
Our bodies naturally produce more Max Muscle Nutrition. He shares his vast will of course make sure it tastes
knowledge of healthy living and sports
than 20 different types of collagen. nutrition every month. Read past columns on
fantastic. Look for it in your local Max
Three of these collagens, Type 1, 2, MaxSportsandFitness.com. Muscle Nutrition store in the next
and 3, make up about 90 percent of couple months! MS&F
10 WWW.MAXMUSCLE.COM SEPTEMBER/OCTOBER 2017
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MAX HEALTH
HEALTH BEAT
From the benefits of doodling to the power of
broccoli, here are our latest health blurbs!
BY LINDA HEPLER, BSN, RN
BrocColi Power
If you typically pass on broccoli at the
farmers market, maybe you shouldnt.
A new study found that chemicals in
broccoli and other cruciferous veggies
reduces liver production of glucose.
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MAX FITNESS
PHOTOS BY JAMESPATRICK.COM
EVEN IF youre not a sports a continuous race over various Olympic Distance Triathlon
distances in three events: swimming, Swim: .93 miles (1.5K)
fanatic, triathlon races are
cycling, and running. In a standard Bike: 24.8 miles (40K)
compelling to watch. The idea triathlon, the events are in that order, Run: 6.2 miles (10K)
that someone has the fortitude which means once you get out of the Half Ironman
to swim, bike, and run for dozens swim portion (usually in a river, lake, or Swim: 1.2 miles (1.9K)
ocean and sometimes, a pool), you Bike: 56 miles (90K)
sometimes hundreds of hop on your bike soaking wet, then Run: 12.4 miles (21.09K)
miles is fascinating! get off your bicycle and run. There is Ironman Triathlon
Sound intriguing? If you can a space in between each event called Swim: 2.4 miles (3.8K)
commit to 12 weeks of hard mental a transition. The transition area is Bike: 112 miles (180K)
and physical work, you can train and where you change shoes or equipment Run: 26.2 miles (42.195K)
compete in your first triathlon even as you transition from the swim to
if you cant run a mile right now, swim the bike, and then later, from the bike Essential Gear
the length of a pool, or ride your bike to the run. You will need some basic equipment
without swearing your rear end will The length of a triathlon may vary, for your first triathlon. This equipment
break! And you CAN be ready in 12 but here are the four basic lengths doesnt have to be expensive and it
weeks without having to give up your broken down: can be borrowed to save money:
life or bank account to make it happen. Sprint Distance Triathlon Swimsuit, goggles, and a swim cap if
Swim: .5 miles (750m) you have long hair.
What is a Triathlon? Bike: 12.4 miles (20K) A bicycle that fits you and is in good
A triathlon is an exciting sport involving Run: 3.2 miles (5K) working order. This can be a road bike,
14 WWW.MAXMUSCLE.COM SEPTEMBER/OCTOBER 2017
a mountain bike, or a hybrid. You can race. If you can commit to training twice a week for each. The best thing
use a time trial bike if you have one five days per week two and a half to to do is pick a doable schedule for you,
or have access to one, but a special four hours per week that should be since triathlons thrive on consistency.
triathlon or time trial bicycle is not plenty of time to get in shape for your For instance, if you have a pool by
necessary. triathlon. your office, try swimming at lunchtime.
Cycling shorts for training. A decent Dont set your expectations so high
pair of cycling shorts can make riding How to Train that its impossible to meet them. As
more comfortable, and they help There are two ways that you can train you get further along your 12-week
prevent saddle sores. for a triathlon: solo or with a trainer journey, add distance and frequency.
You can use clipless pedals and and/or group. Training solo is a great I recommend a minimum of
cycling shoes, but they are not a way to stick to your own training 12 weeks of training if you are a
must-have item. regimen on your own schedule. beginner who can run/walk a 5K,
A good pair of running shoes. You However, this is not advisable for and who is fairly new, but capable,
dont have to spend $200 or more to athletes racing for the first time. in the swim and bike events, says
get a great pair of shoes, but you do Seek the help of a coach. Its very Melissa Rayburn, a mother, and now,
need a pair of shoes that are made for important to not only have the proper triathlete. More advanced people may
running and that fit your feet. The best training schedule based on your do a little less, and others may extend
resource for shoes is a local running needs, but doing things correctly with the training length. Go at your pace,
store. proper form will keep you away from be consistent, and you will love it!
A water bottle. injury, says Ironman athlete Garon
McHone. Getting nutritional advice Swim Training
Committing to 12 Weeks is just as important. Eating enough Here is some helpful information when
If your fitness has been dormant for and eating the right things can mean it comes to the swim portion of your
quite a while, give yourself 12 weeks to the difference between enjoying your training. Most lap pools are 25 meters
get in shape and minimize the chances training and racing or dreading it! (or yards) in length, so 50 meters is
of injury. This is also ample time to two lengths, or one time down and
condition tendons, ligaments, and your The Basics in Getting Started back; 100 meters is four lengths, or
endurance so that you can enjoy the You will need to swim, bike, and run twice down and back.
Sample 12-week Training Plan Here is a simple training plan that beginners can easily follow
when preparing for their first triathlon:
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEKS WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12
5, 6, 7
Swim Swim Swim Recovery Swim Recovery Swim Swim Swim Taper (Rest)
1-2x 2x 300-400 2x Swim 2x Week 2x 2x 2x Swim
200-300 meters each 400 1x 500 meters Swim 600-700 meters 800 meters 800 meters 1-2x Easy
meters (two workout meters 400 meters each 500 meters each workout each workout each workout workouts
workouts) each workout (one workout)
workout
Bike Bike Bike Bike Bike Bike Bike Bike Bike Bike
2x 2x 2x 1x 2x 1x 2-3x 2-3x 3x 2x
30 mins 45 mins (or 50 mins 30 mins (or 60 mins 2 miles (run/ 75 mins (or 80 mins (or 60 mins (or 20-30 mins
minimum 5 8 miles) each (or 10 8 miles) (or 12 walk) 15 miles) each 18 miles) each 15 miles) for each workout
miles each workout miles) miles) each workout workout two workouts;
workout each workout 90 mins (or
workout 20 miles) one
workout
Run Run Run Run Run Run Run Run Run Run
2x, 1 mile 2x 2x 1x 2x 1x 3x 3x 3x 1-2x
each 1 mile each 1-2 miles 1 mile 2 miles each 2 miles 2-4 miles each 2-5 miles each 2-5 miles each 20 mins or less
workout. workout each workout Walk/Run workout workout workout
Walk/Run workout
Brick Brick Workout Brick Workout Brick Workout
Workout After cycling, After cycling, After cycling,
After cycling, run 15-25 mins run 15-25 mins run 20-30 mins
run 5-10 after you get of after you get of after you get of
mins after the bike. the bike. the bike.
you get of
the bike.
Open Open Open Bonus:
Water Swim Water Swim Water Swim Days before the
Swim in the One swim One swim race, practice
open water in race-like in race-like transitions, and
if your race swimming swimming visualize your
will take place conditions. conditions. race success.
outside.
SUMMER
N E
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DAY 1: CHEST
Incline Barbell Bench Press
BY CLAUDIA VIRGIL, TEAM MAX ATHLETE Dumbbell Flat Chest Press
How to stay
Superset: Cable Fly & Svend Press
Weighted Dips
Incline Dumbbell Fly with Twist
YEAR-ROUND
Close Grip T-Bar Row
Superset: Reverse Fly & Neutral
Grip Seated Row
Cardio: 20-Minute Tire Flips
The Ironman
PHOTO BY JAMESPATRICK.COM
CONTEST
WINNERS
SHARE
THEIR
STORIES
BY JESSICA WYLAND
Q: How long have you been using Emerge? Q: How much weight did you lose?
A: Ive used it since the beginning of 2015. A: I lost a total of 30 pounds and went from a size 16 to a size 8.
If you have a passion for helping people achieve their health & fitness goals, Max Muscle provides the opportunity to change lives.
Theres been no better time than right now to get into business for yourself and do what you love to do!
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All-Natural Pre-Workout
LOOKING FOR AN ALL-NATURAL pre-workout formula to give
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discover the science that backs them:
Energy & Endurance Stack PeakO2 is a blend of six Ayurvedic mushroom strains with
Boost your performance with these adaptogenic properties. Adaptogens are natural substances that help
your body adapt to stress and fatigue. Results from a study published
energy and endurance supplements
in a 2015 issue of the Journal of the International Society of Sports
from Max Muscle Nutrition.
Nutrition found that subjects who supplemented with a mushroom
Max CarnoSyn blend containing cordyceps militaris (included in the PeakO2 blend)
This patented and scientifically-proven for three weeks had an improved VO2 max and an increased time to
form of beta-alanine has the ability to exhaustion. These changes were not seen in the placebo group.
increase your intramuscular carnosine Advantra Z is an extract from the citrus fruit Citrus aurantium, also known as
levels to improve muscle strength, bitter orange. A component of bitter orange extract known as p-synephrine has
muscle power, and delay fatigue during been studied for its ability to improve performance in athletes. A review article in
your workout. Use 15 30 minutes the International Journal of Medical Sciences found that bitter orange extract and
before a workout. p-synephrine may increase metabolism and energy expenditure.
Extracted from the black pepper plant, BioPerine contains an active ingredient
Pro BCAA known as piperine, which clinical studies have shown has a bio-enhancing ability,
When taken just before or during improving the bioavailability of other nutrients. Studies have also found that
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chain amino acids will give you the Another amazing natural ingredient found in Naturliga Pre-Workout is beetroot
energy you need to fuel even the most juice powder. Beetroot juice increases levels of nitric oxide (NO) in the body,
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CarboMax that beetroot juice supplementation can improve cardiorespiratory endurance in
These high-quality complex athletes.
carbohydrates (maltodextrin) are easily The formula also contains tart cherry juice powder, which is rich in natural
digested for an immediate source of antioxidants to boost your bodys defenses. A Texas A&M study found that men
energy. Add to juice, water, or your who were given a powdered tart cherry supplement had reduced muscle soreness
favorite Max Muscle protein powder. after resistance training when compared to study subjects who were given a
Take immediately up to 30 minutes after placebo.
a workout. Other natural antioxidants in this formula include pomegranate juice
powder, velvet bean extract, and amla extract. MS&F
26 WWW.MAXMUSCLE.COM SEPTEMBER/OCTOBER 2017
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MAX SCIENCE
SCIENCE PULSE The latest news on the power of key supplements to boost
sports performance and safeguard your health.
BY PHIL HARVEY, PHD, RD, FISSN, FACN
BCAAs
and Muscle
Growth
Most serious athletes work hard
to consume sufficient protein and
Protect Muscles with Fish Oil carbohydrates pre and post workout.
Muscles feeling like jelly after hitting the weights? You might But according to a new study, you may
benefit from fish oil supplements, says recent research published benefit further from supplementation
in the Journal of the International Society of Sports Nutrition. with a good branched-chain amino acid
According to the scientists, temporary loss of muscle strength and d (BCAA) product.
limitation in flexibility experienced after strength training is due largely to microscopic BCAAs are three of the essential
tears in muscle fibers. And while your body quickly repairs the tears and builds new amino acids: leucine, isoleucine, and
valine. Essential amino acids are vital
muscle, you can aid this process with fish oil supplements.
because theyre the building blocks of
The reason? Omega-3 polyunsaturated fatty acids are a major component of cell
protein. In other words, while eating
membranes, and supplementation with a quality fish oil (containing at least 600 mg
protein is important, you need amino
EPA and 260 mg DHA) protects the muscle membrane structure.
acids to permit protein growth (thus
Source: Ochi, et al. Journal of the International Society of Sports Nutrition. 2017; 14:23. muscle growth) within the body.
Naturliga Featured Product: Triple Strength Omega-3 Fish Oil In the study, scientists gave one
group of athletes a BCAA drink and
another group a placebo drink following
DO YOU NEED More IRON? resistance exercise. Those who
consumed the BCAA drink showed
Endurance athletes, especially menstruating women,
should consider taking iron supplements. According higher levels of the amino acids in their
to a study of iron deficiency anemia among college bodies and greater evidence of muscle
athletes, those performing intense weight bearing protein synthesis on muscle biopsy.
exercise (which destroys red blood cells), risk Source: Jackman, et al. Frontiers in
developing anemia. Iron, which can be found in meat, Physiology. 2017; 8:390.
seafood, brown rice, and lentils, helps your body to MN Featured Product: Pro BCAA
make oxygen carrying red blood cells. If you dont get
enough iron through your diet, a supplement can help.
More is not better, though, caution health experts. Iron
in excess of 45 mg per day can cause more problems
than it solves.
Source: Parks, et al. Medicine and Science in Sports
and Exercise. 2017; Vol. 49, No. 8, 1711-1715
MN Featured Product: Iron 18 mg
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