Fitness RX For Men - September 2016 USA

THE SCIENTIFIC APPROACH TO BUILD ING MUSCLE,, LOSING FAT,,
EENHANCING
C G PERFORMA
O A NC E & STAYINGG HEALTHY
VOLUME 14, NUMBER 5
YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY
SPECIAL
PERFORMANCE
ISSUE!
POWER
UP!
BUILD
EXPLOSIVE
STRENGTH
CUTTING-EDGE
C
G GE
RESEARCH!
R S C !
PERFORMANCE AND
ENDURANCE!
25
HARD
FACTS
ON NUTRITION AND
PERFORMANCE
COVER MODEL: MARC MEGNA,

MUSCLETECH ATHLETE
FITNESSRXFORMEN.COM
DISPLAY UNTIL SEPT 26th
SEPTEMBER 2016
TOTAL
BODY VS.
SPLIT
ROUTINES
PLUS!
BEST GYM
EXERCISES
FOR FAT LOSS!
SEPTEMBER 2016
FITNESSRX FOR MEN
ARE
YOU TOUGH
ENOUGH?
BONUS SIZE
BONUS SIZE
% MORE
33%MORE
FREE!
20
FREE!
MUSCLETECH.COM
MuscleTech is Americas #1 Selling Bodybuilding Supplement Brand based
on cumulative wholesale dollar sales 2001 to present. Facebook logo is
owned by Facebook Inc. Read the entire label and follow directions. 2016
NE
SE W
RI !
ES
PR
O
From the industry leaders with over 20 years of experience comes a new line of superior supplements.
MuscleTech Pro Series delivers research-dosed, lab-tested key ingredients in fully disclosed formulas. Theyre
guaranteed to energize your workouts, improve your performance and build more lean muscle. Plus, they mix
instantly and taste great! Get them today at your local Walmart.
NEW! Premium Gold 100% Whey Protein: Ultra-premium
protein featuring whey peptides and isolates
NEW! Vita Build: High-potency sports multivitamin that
provides 100% Daily Value of 15 vitamins and minerals
NEW! Clear Muscle: Subjects using the precise
Clear Muscle formula gained 16.3 lbs. of muscle
in 12 weeks. Placebo group gained 4.6 lbs.
NeuroCore: Explosive pre-workout that enhances
musclebuilding and increases muscle pumps
CreaCore: Ultra-pure, concentrated
creatine that boosts strength, increases
power and builds more muscle
MyoBuild 4X: Worlds most powerful
strength-enhancing BCAA formula;
boosts strength by over 40%
AlphaTest: Stimulates testosterone,
maintains peak testosteroneto-cortisol ratio and enhances
performance
Muscle Builder: Subjects gained
8.8 lbs. of lean muscle vs. placebo
group who gained 4.6 lbs.
NEW!
BONUS SIZE
25%MORE
FREE!
EXTRA 1/2 POUND
FitRxInsideEDGE
BY
STEVE BLECHMAN, EDITOR-IN-CHIEF
FOR MEN
FITNESSRx
POWER
UP!
Build Performance
and Strength
We know that youve continued to work hard in the gym this summer, and were here
to keep your motivation going. This issue of FitnessRx for Men is all about increasing your
performance and endurance, and building more explosive power and strength than ever
before. To keep your workouts going strong throughout the fall, weve packed this issue with
some of the most hardcore, performance-enhancing workouts yet! Youll even discover some
new and unconventional moves that you likely havent tried before.
Our cover model this month, Marc Megna, is a former NFL football player who is now one
of the most foremost strength and conditioning coaches in Miami. Marc develops
personalized workout regimens for his clients, focused on long-term goals and results. In
Power Up with Marc Megna: 18 Unconventional Moves That Build Muscle Strength,
Performance and Endurance by Marc Megna on page 36, Marc explains his approach to
training and how adding unconventional equipment and methods has been beneficial for
him. He shares 18 unique moves with tools like kettlebells and steel maces. Check out this
feature to add some unique exercises to your program.
Performing split routines is very popular these days. In a split routine, muscle groups are
trained once or twice a week. But is this really the best way to go for results? More research
shows that total-body training may have more advantages when it comes to muscle building
and training intensity. In The Advantage of Total-Body Workouts Versus Split Routines by
Michael Rudolph, Ph.D. on page 52, see what the research says about total-body workouts,
and how they may actually be more successful than split routines. If you want to increase
lean muscle more effectively, it may be time to change your routine.
When youre in the gym every day working on your physique, you also need the right
nutrition and performance information to support your goals. In 25 Hard Facts on Nutrition
and Performance: Cutting-Edge Research by Steve Blechman and Thomas Fahey Ed.D. on
page 46, we compiled some of the best cutting-edge research on nutrition and getting ahead
in your training. These research-based tips can help take you to the next level in fitness and
in health, so dont miss this feature if you want to get in your best shape ever.
Ninety-five percent of people who lose weight gain it back in a year. Breakthroughs in our
understanding of fat cell control show that the rebound fat gain is not inevitable. In The
Best Gym Exercises for Fat Loss: Train Your Fat Cells for Long-Term Weight Control by
Thomas Fahey, Ed.D. on page 56, youll find the principles you need, based on research, to
lose weight and keep it off. The program involves high-intensity interval training and
explosive strength training exercises four to six days per week, increased protein intake and
decreased caloric intake. These are all tools for success based on cutting-edge research and
methods that have been shown to work.
The rest of the issue is packed with the latest scientifically backed research to help you
power up, build explosive strength, improve endurance, get ripped, burn fat and get in your
best shape. FitnessRx is your number-one source for building muscle, losing fat, enhancing
performance and staying healthy! So be sure to check out our workouts, advice and tips, and
get to work!
FIT NE S S R x
for ME N
SEPTEMBER 2016
www.fitnessrxformen.com
Publishers
Steve & Elyse Blechman
Editor-In-Chief
Steve Blechman
Online Editor
Allan Donnelly
Creative Director
Alan Dittrich, Jr.
Digital Creative Director/
Design Consultant
Chris Hobrecker
Managing Editor
Lisa Steuer
Associate Editor
Alan Golnick
Associate Art Director
Stephen Kolbasuk
Contributing Editors
Dan Gwartney, MD
Thomas Fahey, EdD
Victor Prisk, MD
Contributing Photographers
Ian Spanier
Michael Neveux
Per Bernal
Advertising Director
Angela Theresa Frizalone
(239) 495-6899
Director of New Business Development
Todd Hughes
416-346-3456
Administrative Assistant
Fernanda Machado
Circulation Consultants
Irwin Billman and Ralph Pericelli
Reader Inquiries:
Subscriptions (to order)
(631) 751-9696 (ext 301)
customerservice@tnessrxformen.com
Visit us at:
FITNESS RX for Men (ISSN 1543-8406)
is published six times a year by Advanced Research Media, 21
Bennetts Road, Suite 101, Setauket, New York, 11733. Copyright 2008
by Advanced Research Media. All rights reserved. Copyright under
the Universal Copyright Convention and the International Copyright
Convention. Copyright reserved under the Pan Am Copyright. Rate:
$20.95 per year (USA); $38.95 per two years (USA); foreign: $28.99
per year. Nothing appearing in FITNESS RX may be reprinted, either
wholly or in part, without the written consent of the publisher. Send
editorial submissions to: FITNESS RX, 21 Bennetts Road, Suite 101,
Setauket, New York, 11733. Stamped, self-addressed envelope must
accompany all submissions, and no responsibility can be assumed
for unsolicited submissions. All letters, photos, manuscripts, etc. sent
to FITNESS RX will be considered as intended for publication, and
FITNESS RX reserves the right to edit and/or comment. Periodical
postage paid at Setauket P.O., Setauket, NY 11733 and at Glasgow, KY
42141. Postmaster: Send address changes to FITNESS RX 21 Bennetts
Rd., Suite 101 Setauket, NY 11733. Advertising Office Phone: (800)
653-1151. PRINTED IN USA
TM
Power up for
your best-ever
performance
Intense activity and workouts dehydrate
your body and drain cells of glycogen,
the energy stores that power your
muscles. Sustamine is a clinically
tested sports recovery ingredient that
combines amino acids L-Glutamine and
L-Alanine. This unique combination
works on multiple levels to restore your
strength.* It enhances electrolyte and
water absorption in the intestines, helps
replenish glycogen and promotes healthy
muscle repair.* Its also rapidly absorbed
for faster recovery.* For hydration and
muscle repair that can noticeably
increase your competitive edge,
look for products formulated with pure,
vegetarian, allergen-free Sustamine.*
Find products with Sustamine

at www.sustamine.com
Follow Sustamine
*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.
Look for brands with Sustamine in their formulations
Sustamine is a registered trademark of KYOWA HAKKO BIO CO., LTD.

Copyright 2016 KYOWA HAKKO U.S.A., INC. All Rights Reserved.
THE SCIENTIFIC APPROACH TO BUILDING MUSCLE,

LOSING FAT, ENHANCING PERFORMANCE AND STAYING HEALTHY
TM

FEATURES
VOL. 13-NUMBER 5, SEPT. 2016
SPECIAL
CE
N
A
M
R
O
F
R
PE
UE!
ISS
46 25 HARD FACTS ON NUTRITION

AND PERFORMANCE
Cutting-Edge Research
By Steve Blechman and Thomas Fahey Ed.D.
52 THE ADVANTAGE OF
TOTAL-BODY WORKOUTS
Do Bodybuilders Have It Wrong?
By Michael J. Rudolph, Ph.D.
36 POWER UP
WITH MARC MEGNA
18 Unconventional Moves
That Build Muscle Strength,
Performance and Endurance
By Marc Megna
56 THE BEST GYM EXERCISES

FOR FAT LOSS
Train Your Fat Cells for Long-Term Weight Control
By Thomas Fahey, Ed.D.
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
IN THIS ISSUE
WARM UP
6 PUBLISHERS LETTER
CUTTING-EDGE
RESEARCH
By Steve Blechman
10 ONLINE NOW!
At Fitnessrxformen.com
By Steve Blechman and

Thomas Fahey, Ed.D.
12
16
20
24
28
32
TRAINING
FAT-LOSS
NUTRITION
HEALTH
SEX
SUPPLEMENTS
COOL DOWN
61 HARD CORE TRAINING
Cardio for Fat Loss
By Lisa Steuer
62 CARDIO BURN
Cycling Tips from the Experts
By Lisa Steuer
66 MUSCLE LAB
Less Rest for More Muscle Growth
and Strength
70 THE M.A.X. MUSCLE PLAN

Are Drop Sets a Benecial Technique
for Enhancing Muscle Growth?
By Brad Schoenfeld, Ph.D., CSCS, FNSCA
80 ULTIMATE IN
NUTRITION
The Whey to Go for Fat
Loss
82 MENS HEALTH
T-Killers: Pro and
Negative Testosterone
Factors
By Daniel Gwartney, M.D.
ON THE COVER:
MARC MEGNA
PHOTO BY MIKE NEVEUX
72 SUPPLEMENT EDGE
The Ultimate Pre-Workout Stack!
By Michael Rudolph, Ph.D.
75 MR. INTENSITY
By Joe Donnelly
76 SPORTS SUPPLEMENT
REVIEW Hi-Tech Pharmaceuticals:
OFF THE CHAIN Aminos
By Team FitRx
78 FAT ATTACK
Lose Fat, Gain Muscle
By Daniel Gwartney, M.D.
SEPTEMBER 2016
FITN ESS R x
for ME N
FITNESSRxformen.com
MEEN
FORR MEN
TM
OnlineNOW
BY
ALLAN DONNELLY
NEW CONTENT DAILY!
Get the latest training, nutrition and supplementation

info from the experts at FitnessRxForMen.com!
EXCLUSIVE TRAINING VIDEOS!

25 DUMBBELL EXERCISES YOURE
NOT DOING BUT SHOULD BE
Think dumbbells are boring? Not anymore with these 25 new dumbbell
exercises! We know the same old exercises become mundane after a
while, and when training gets boring you stop gaining. Add in these 25
fat-burning dumbbell exercises and watch your body transform!
THE KEY TO BIGGER ARMS

Building a set of big, strong, shredded arms isnt easy. It takes
time and dedication to develop arms capable of filling out the
sleeves of any T-shirt, and it takes more than set after mindless set
of curls. Heres how to do it the right way.
BUILD MILITARY-GRADE LEGS AND SHOULDERS

Xavisus Gayden is one of the top professional Mens Physique competitors in the world. Hes also an active duty Marine. See how one of the
most disciplined athletes in the world trains his legs and shoulders in this exclusive FitnessRx video!
HEALTH ARTICLES
THE SECRET TRICK TO GETTING LEAN?

Have you tried every approach but still arent seeing the results you want? If thats the case,
youll want read this. Intermittent fasting is a somewhat radical theory, but it has proven
results and it may be just what you need to see those abs again.
4 WAYS TO BUST SUGAR

CRAVINGS AND LOSE
BODY FAT
Sugar cravings are perhaps the worst
thing that can happen to someone looking to lose body fat. Here are four sugarbusting suggestions to help you control
your cravings for good and stay on the
road to getting ripped.
THE GUYS GUIDE TO GROCERY SHOPPING

For a lot of guys, eating right is easier said than done. Here are 20 healthy, muscle-building
foods that are a must for every fitness-minded guys grocery list.
Also Featuring:
> Tips To Get The Most Out Of Your Next Workout

>And much more!
> 5 Unique Exercises To Build A Bigger Back > Essential Superfoods To Kickstart Your Day
Be sure to visit www.tnessrxformen.com every day and also our four social media sites:
TWITTER:
@FitnessRXforMen
10
FI TNE S S R x
FACEBOOK:
FitnessRXforMen
for M E N
S E P T E M BE R 2 0 1 6
INSTAGRAM:
@FitnessRXForMen
PINTEREST:
tnessrxmen
WARM UP
FitRx
THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS
IN THIS SECTION
12-14
TRAINING
LOW-VOLUME INTERVAL TRAINING
PRODUCES SAME RESULTS AS TRADITIONAL
AEROBICS; CHAINS REDUCE FORCE
OUTPUT DURING THE DEADLIFT
16-18
FAT LOSS
SQUATS
pg 122 LOAD
pg.
THE CORE MUSCLES
PALEO DIET PROMOTES WEIGHT LOSS,

BUT LACKS KEY NUTRIENTS; SECRETS OF
LONG-TERM WEIGHT CONTROL
20-22
NUTRITION
HIGH-PROTEIN DIET PLUS WEIGHT
TRAINING BUILDS MUSCLE AND CUTS FAT;
COFFEE ENHANCES PERFORMANCE
AND WORKOUT ENERGY LEVELS
24-26
HEALTH
HIIT BOOSTS AEROBIC CAPACITY
AND HEALTH; EXERCISE IS THE ARTERIAL
FOUNTAIN OF YOUTH
28-30
SEX
TESTOSTERONE SUPPLEMENTS
PROMOTE SEXUAL FUNCTION;
WHY MEN FRACTURE THEIR PENISES
32-34
SUPPLEMENTS
GABA PROMOTES SLEEP; TAURINE HAS
NO EFFECT ON HIGH-INTENSITY
PERFORMANCE
SEPTEMB ER 2016
FITN ESS R x
for MEN
11
FitRxWarmUP
TRAINING
CUTTING-EDGE RESEARCH
BY
STEVE BLECHMAN AND THOMAS FAHEY, EdD
LOW-VOLUME
INTERVAL TRAINING
PRODUCES SAME
RESULTS AS TRADITIONAL
AEROBICS
Public health professional groups such as the American College
of Sports Medicine and the American Heart Association recommend
150 minutes per week of moderate-intensity exercise for promoting
good health. Fitness and markers of good health can improve with
much less exercise if the intensity is great enough. High-intensity
interval training (HIIT) a series of short bursts of high-intensity
exercise followed by rest increases aerobic capacity and
improves heart disease risk factors as well as traditional aerobic
exercise. Catia Martins from the Norwegian University of Science
and Technology, and colleagues, found during a 12-week study
that high-intensity interval training triggered changes in body
composition and aerobic capacity as well as traditional aerobics.
The researchers also found that an abbreviated interval-training
program caused the same changes as the higher volume programs.
At least in beginners, small amounts of high-intensity exercise can
stimulate substantial changes in tness and body composition. The
key ingredient is intensity. (International Journal Sports Nutrition
Exercise Metabolism, 26: 197-204, 2016)
ONE-MINUTE EXERCISE
PROGRAM BUILDS FITNESS
Martin Gibala, Jenna Gillen and colleagues from McMaster University in Canada
showed that 12 weeks of high-intensity interval training (HIIT) increased cardiovascular
capacity and metabolic health as well as training 45 minutes, three times per week for
12 weeks. The HIIT group did three sets of 20-second maximal sprints on a stationary
bike with two minutes of active rest between sets a total of one minute of intense
exercise per training session. The traditional aerobics group rode a stationary bike
for 45 minutes, three times per week. Both training methods increased aerobic
capacity by 19 percent, improved blood sugar control and increased muscle

mitochondria (energy centers of the cells). While these results are exciting, it is too
early to tell if HIIT provides the same health benets as larger-volume aerobic training.
(PLOS ONE, published online April 26, 2016, DOI:10.1371/journal.pone.0154075 )
CHAINS REDUCE FORCE OUTPUT

DURING THE DEADLIFT
Large muscle, multi-joint, free-weight exercises such as the deadlift and
bench press provide constant resistance during the exercise, but athletes can
exert more force toward the end of the range of motion because of an increased
mechanical advantage. Many athletes use bands or chains to increase resistance at the end of the range of motion during these lifts. Ramsey Nijem and
co-workers from California State University, Fullerton studied force and power
during the deadlift with and without chains. Chains altered the biomechanics
and force output during the lift. Activation of the gluteus maximus muscle
was 20 percent less when using chains. Gluteus maximus strength is critical for sprinting and jumping power. Chains alter muscle activation and tension
during the deadlift, which might decrease the effectiveness of the lift. (Journal
Strength Conditioning Research, 30: 1177-1182, 2016)
12
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
N
E
RESEARC H & DEVELOPMENT
WEIGHT LOSS
10.95
LBS.
LOST
IN 60 DAYS
PLACEBO
KEY INGREDIENT IN
HYDROXYCUT HARDCORE
NEXT GEN
Advanced,
SCIENTIFICALLY TESTED
Weight Loss
WEIGHT LOSS
BACKED BY 2 STUDIES!
Subjects taking C. canephora robusta

lost an average of 10.95 lbs. (vs. 5.4 lbs.
for the placebo group) in 60 days
following a low-calorie diet, and 3.7 lbs.
(vs. 1.25 lbs. for the placebo group) in
8 weeks following a calorie-reduced
diet and moderate exercise.
Americas #1 Selling Weight Loss Supplement Brand1 is unleashing

new advanced formulas that will change the way you approach your
weight loss journey. These latest hardcore weight loss innovations are
completely interchangeable to help you achieve your goals. Trust
HYDROXYCUT for your high-performance formulas the brand that
has provided athletes with over 20 years of excellence.
THE NEXT EVOLUTION IN WEIGHT LOSS:

HYDROXYCUT CLA
ELITE NEXT GEN
HYDROXYCUT
HARDCORE NEXT GEN
In addition to delivering 2g of 95% CLA per 2 servings the
This hardcore weight loss formula contains
HYDROXYCUT
HARDCORE NEXT GEN
ACCELERATOR
purest form of CLA available each raspberry avored, non-
C. canephora robusta to help you achieve your
A dual-function pre-cardio/weight loss formula that
stimulant softgel also provides L-carnitine L-tartrate, Garcinia
weight loss goals. With potent doses of other
features C. canephora robusta for powerful weight loss.
indica and raspberry ketone. With the addition of C. canephora

robusta for weight loss, this scientically advanced formula
is designed with success in mind.
ingredients in unique, never-before-seen
Containing only premium ingredients, Hydroxycut
combinations, Hydroxycut Hardcore Next Gen
Hardcore Next Gen Accelerator delivers powerful
delivers the ultimate sensory experience.
sensory, plus caeine anhydrous for energy and focus.
Based on AC Nielsen FDMx unit sales for Hydroxycut caplets. Facebook logo is owned by Facebook Inc.
Read the entire label and follow directions. 2016
FitRxWarmUP
TRAINING
BY
IMPROVE
PERFORMANCE
SQUATS LOAD
THE CORE MUSCLES
New research by Stuart McGill from Canada on core tness shows

that the core muscles in the abdomen and back provide a foundation
for human movement by acting as a stiff spring. Isometric exercises
such as planks and stir the pot develop the core muscles better than
traditional exercises such as sit-ups. Researchers from Ireland, the
Weightlifters and power athletes have a variety of training aids

that increase grip strength, stabilize the core, prevent slippage,
compress muscles and support joints. James Church and colleagues
from Arkansas State University described these in an article. Chalk
is a tried-and-true training aid for reducing slippage. Surprisingly,
little research supports this. Also, chalk is banned in many gyms
because of the mess it creates. Many athletes also use straps during
deadlifts, cleans and snatches. While straps help minimize grip
limitations during these lifts, they may ultimately limit grip strength
by reducing stress on the forearm muscles. Joint sleeves and wraps
increase joint stability and can improve performance, but they alter
movement biomechanics, which might ultimately increase the risk
of injury. For example, knee wraps that compress the kneecap may
place damaging stress on the undersurface of the bone. Weightlifting
belts increase intra-abdominal pressure, which stiffens the core and
improves performance. However, using a belt during submaximal reps
may limit the benets of weight training on core tness. Compression
garments are relatively new training aids that provide support during
exercise and may promote recovery from intense training. Many
weight-training aids improve performance, but they sometimes alter
biomechanics and reduce the benecial stress of exercise. (Strength
and Conditioning Journal, 33 (3): 11-17, 2016)
United Kingdom and South Africa found considerable activity and

activation of the abdominal and back muscles during squats. They
estimated core muscle activity by measuring electrical activation via
electromyography and joint movements with motion-sensing devices.
Understanding the role of the core in human movement is the rst step in
producing more powerful athletic performances. (International Journal of
Sports Medicine, 37: 448-456, 2016)
FORCE, POWER AND VELOCITY

GREATER DURING HEXAGONAL
BARBELL DEADLIFTS
Pulling power is highly related to sprinting and jumping ability.
No lift develops raw horsepower during pulls better than deadlifts.
Unfortunately, many athletes use poor technique during the
lift by extending the knees prematurely and underutilizing the
hip extensors. This puts most of the load on the back muscles,
which increases the risk of serious spinal injury. Many coaches
recommend a hexagonal (hex) or trap barbell for noncompetitive deadlifts because it places less stress on the
spine and places the load closer to the midline of the body. A
biomechanical comparison of deadlifts performed with straight and
hex bars by Kevin Camara and colleagues from the Department of
Kinesiology at California State University, Fullerton, found that peak
force, power and velocity were greater with the hex bar. Activation
of the spinal extensor muscles was lower with the hex bar. The
hex bar is superior and safer for building pulling power in power
athletes who are not competing in powerlifting. (Journal Strength
and Conditioning Research, 30: 1183-1188, 2016)
14
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
ADVANCED NITRIC OXIDE PUMP FORMULA + SENSORY
NEW ERA
!
W
EXTREME
PUMPS
A decade ago, MuscleTech changed the pump

game withnaNOX9. Now comes the most
powerful nitric oxide pill ever developed
naNOX9 Next Gen! A pre-workout nitric oxide
amplifier,naNO X9 Next Genincludes an
advanced nitric oxide booster that quickly
disperses into your bloodstream when you need
it most. After just one dose, youll experience
the craziest pumps, fullness and vascularity!
Boosts serum arginine levels for
a rapid & superior increase in
nitric oxide production
Forces a swelling rush of blood
thats rich in naturally occurring
anabolic compounds
Stimulant free can be stacked
with any other MuscleTech
pre-workout or musclebuilder
MOST ADVANCED FORMULA EVER!

HOW naNO X9 NEXT GEN WORKS:
STAGE 1
STAGE 2
STAGE 3
STAGE 4
Nitrosigine gets absorbed

into the bloodstream
where it increases plasma
blood arginine levels,
rapidly increasing nitric
oxide (NO) production
Newly formed NO
molecules rapidly diffuse
from the endothelium
into smooth muscle cells
that make up the blood
vessel, activating the
key signaling enzyme
guanylyl cyclase (GC)
Enzyme GC
converts guanosine
triphosphate (GTP)
to cyclic guanosine
monophosphate
(cGMP), which helps
to signal smooth
muscle relaxation
Contractile reaction
within smooth
muscle cells of
blood vessels are
decreased, enhancing
vasodilation and
muscle pumps!
NITROSIGINE
NEUROAMPTM
Fully dosed in naNOX9 Next Gen, Nitrosigine

is a novel, patented complex of bonded
arginine silicate shown to boost arginine
levels within one hour.
naNOX9 Next Gen features 100mg of rhodiola, a

powerful adaptogen that has been studied for its
benets to mental and physical tness,100mg of
choline bitartrate and 100mg of eleuthero for a
unique sensory eect compared to the other guys.
(SENSORY MATRIX)
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2016
BETA-ALANINE
naNOX9 Next Gen is the only nitric pill to
feature a powerful dose of beta-alanine,
which has been connected to muscle
performance and strength building.
FitRxWarmUP
FAT LOSS
BY
LOW METABOLIC RATE

PERSISTS IN BIGGEST LOSERS
The Biggest Loser is a wildly successful television show started in the
United States in 2004, and adapted by television stations around the world.
Grossly obese men and women competed for a cash prize to lose the most
weight. A long-term study of 14 Biggest Loser contestants led by Erin
Fothergill and Kevin Hall from the National Institutes of Health in Bethesda,
Maryland found that contestants lost an average of 130 pounds, but regained
about 90 pounds after six years. Resting metabolic rate the rate of caloric
expenditure decreased
by 610 calories per day at
the end of the study, but
six years later, it decreased
further to 704 calories per
day. Weight regain was
almost inevitable because

of the large decrease in
resting metabolism. The
contestants might have
gained even more weight if
they were not in the public
eye. (Obesity, published
online April 19, 2016)
HIGH-FAT MEDITERRANEAN
DIET DOES NOT PROMOTE
WEIGHT GAIN
The Mediterranean diet is high in sh, fresh fruits and vegetables, lean
meats, olive oil and other mono and polyunsaturated fats and whole grains.
The diet is high in fat from foods such as nuts and olive oil, but it does not
promote weight gain according to a ve-year study by Spanish researchers.
They studied more than 7,000 men and women between ages 55 and 80. This
diet reduces LDL cholesterol (bad form) and maintains blood sugar levels on
an even keel. The diet does not affect insulin resistance, but maintains daylong
insulin and blood sugar concentrations at lower levels for extended durations.
Only about ve percent of people who lose a signicant
amount of weight keep it off for more than one year. Despite these
depressing statistics, some people lose weight and manage to
keep it off. The National Weight Control Registry keeps track of
people who successfully lost more than 30 pounds and kept it
off for one year or more. These people share one characteristic in
common they burn an extra 3,000 calories weekly, which means
they exercise about one hour daily. Successful weight-losers also
restricted calories moderately.
Good strategies for long-term weight control include:
1. Exercise every day. Try to accumulate a total of at least 45 to
90 minutes of additional physical activity daily.
2. Lift weights two to three times weekly. Resistance training
increases muscle size, boosting the number of tissue insulin
receptors.
3. Lose weight. Studies show that losing 10 to 15 pounds
improves insulin resistance, which then makes it easier to lose
abdominal fat.
4. Follow the Mediterranean diet high in sh, fresh fruits and
vegetables, lean meats, olive oil and other monounsaturated and
polyunsaturated fats and whole grains. (American Journal Clinical
Nutrition, 82: 222S-225S, 2005)
16
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
We have good evidence that the Mediterranean diet promotes metabolic

health, prevents obesity and may increase longevity. The researchers concluded that people should consume more fruits, nuts, vegetables, beans, sh,
healthy vegetable oils and whole grains, and eat less processed food. (Lancet
Diabetes Endocrinology, published online June 6, 2016)
THE
N
E
W
NCE !
ALL-NEW STANDARD IN
PERFORMA
CREATINE
POWDER
NEXT-GENERATION POST-WORKOUT
CREATINE + BCAA FORMULA
CELL-TECH HYPER-BUILD is a brand-new, advanced
5-in-1 post-workout creatine and BCAA formula from
MuscleTech. It combines a scienti cally studied 5g
dose of creatine and 6g of BCAAs in an optimized 4:1:1
ratio for maximum leucine delivery. Fuel your postworkout recovery with CELL-TECH HYPER-BUILD to
rapidly increase muscle size and strength.
Delivers 5g of creatine from a precise combination
of creatine HCl and creatine monohydrate
Exclusive creatine formula that delivers the
advanced phytonutrient tart cherry
Features an advanced combination of ingredients
to help your muscles recover between sets
Supplies a 4g dose of leucine that has been
scientically shown to increase max strength
by over 40% in just 12 weeks!
Available in 3 delicious avors:

EXTREME FRUIT PUNCH
ICY ROCKET TM FREEZE
BLUE RASPBERRY BLAST
CELL-TECH
TM
Founded 17 years ago, CELL-TECH TM has always

been a scientically engineered hardcore creatine
formula that is patent-protected and contains core
ingredients supported by numerous clinical trials.
Contains 10g of creatine per 2 scoops
Increases muscle size and strength
Subjects built 3.4 lbs. of muscle in 7 days
using core ingredients!
Improves muscle recovery between sets
5 1 POWERFUL
-IN-
POST-WORKOUT FORMULA
CREATINE
LEUCINE
TAURINE
CELL-TECH HYPER-BUILD
enhances your bodys
ability to regenerate ATP.
This formula will saturate
your muscles with creatine,
so you gain more muscle
size and strength!
contains 4g of leucine, the
most powerful of all amino
acids for amplifying protein
synthesis and maintaining
an anabolic state.
TA RT CHERRy
CELL-TECH
HYPER-BUILD features
480mg (per 2 scoops)
of tart cherry juice
concentrate.
ELECTROLYTES
is enhanced with
electrolytes to help you
replace what you lost
during your most
intense workouts.
The 1g dose of taurine

found in one scoop
of CELL-TECH
HYPER-BUILD is
clinically shown to
improve performance
in endurance athletes.
FitRxWarmUP
FAT LOSS
BY
LOW CALORIES IN, PLUS

LOW CALORIES OUT,
PREDICTS WEIGHT GAIN
GREEN TEA EXTRACT
The law of conservation of energy is one of the rst things they teach in
Nutrition 101: energy cannot be created or destroyed, but only transformed
from one form to another. In plain English, this means that if you consume
food energy, you must account for it as energy dissipated during metabolism
(i.e., transformed to other kinds of energy, such as heat) or stored in the body.
Body fat regulation is not so simple, because metabolic rate slows during
periods of starvation or low calorie intake. David Hume from the University
of Cape Town in South Africa, and colleagues, found that physically inactive
people who habitually consume low-calorie diets are more likely to gain
weight than more physically active people who eat more food. The threeyear study used a sophisticated technique called doubly labeled water
to measure energy balance. The researchers concluded that increasing
caloric expenditure through physical activity might be a more effective way
of controlling body fat than caloric restriction. (American Journal of Clinical
Nutrition, 103: 1389-1396, 2016)
Green tea extract contains a chemical called epigallocatechin-3gallate (EGCG) that promotes weight loss by boosting thermogenesis
(increased calorie burning) and curbing appetite. Green tea extract is
a popular weight-loss supplement, but it could be toxic to the liver
according to case studies on six patients led by Elizabeth Zheng from
Einstein Medical Center in Philadelphia. Researchers developed liver
injuries after consuming a weight-loss product called SLlMQUICK,
which is high in green tea extract. Three of the patients were
hospitalized and one required a liver transplant. The U.S. Food and
Drug Administration (FDA) has received numerous complaints linking
the supplement to liver damage. Animal and human studies have
found links between EGCG and liver damage in people with

metabolic diseases. Obese people often have poor metabolic
health, so they might experience side effects from green tea extract
trying to lose weight. You can reduce the risk of liver toxicity by
avoiding these supplements or taking them with meals. (Drug Safety,
published online May 17, 2016)
PALEO DIET PROMOTES
WEIGHT LOSS, BUT

LACKS KEY NUTRIENTS
Human diets have changed during the past 10,000 years, from a
Paleolithic (caveman) diet that was high in fruits, vegetables, nuts,
lean grass-fed meats and seafood, to a modern diet that is high in
calorie-dense, low-ber processed foods high in salt and saturated
fats. Some researchers believe that we are genetically programmed
to thrive on the caveman diet. Modern processed-food diets
promote obesity, cardiovascular disease, diabetes and cancer

because our genes have not evolved to metabolize them. A study
led by Angela Genoni from Edith Cowan University in Perth, Australia
found that overweight women consuming a Paleolithic diet for four
weeks lost more weight than women consuming a traditional weightloss diet. However, the Paleolithic diet group consumed less sodium,
calcium, iodine and beta-carotene. The long-term health effects of the
Paleolithic diet are unknown. (Nutrients, 8:314, 2016)
18
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
NEW! FROM THE NITRO-TECH FAMILY OF PREMIUM PROTEINS
ALL- NEW FLAVORS
THE #1 PERFORMANCE PROTEIN
Lean Muscle Gained (lbs.)
70% BETTER THAN WHEY
8.8 LBS.
OF LEAN
MUSCLE
NITRO-TECH
Whey
Placebo
The NITRO-TECH line is expanding once

again with the addition of two new
mouthwatering avors: Cinnamon Swirl and
Toasted Smores. They deliver everything
you love about NITRO-TECH 30g of
ultra-ltered protein, a clinically proven
dose of creatine and nothing proprietary
or hidden with all-new, tasty ways to
enjoy the benets. Dont wait, start
achieving your goals now, with great taste.
Leading university research published in the

International Journal of Sport Nutrition and
Exercise Metabolism showed that subjects using
the core formula in NITRO-TECH gained 8.8 lbs.
of lean muscle in 6 weeks compared to subjects
who used regular whey and gained just 5.1 lbs.
THE NITRO-TECH DIFFERENCE:

Core ingredients shown to build 70% more
lean muscle than whey protein alone
Clinically proven dose of creatine for
greater strength gains
Super-clean formula 30g of protein,
4g of carbs and 2.5g of fat
Multi-Phase Filtration Technology for
less fat, lactose and impurities
Delicious taste!
AVAILABLE FLAVORS:
Milk Chocolate
Protected by U.S. patent number #6,326,513.

Facebook logo is owned by Facebook Inc. Read
the entire label and follow directions. 2016
Vanilla
Strawberry
Cookies &
Cream
Vanilla
Birthday Cake
Mocha
Cappuccino
Swirl
Decadent
Brownie
Cheesecake
NEW
Cinnamon
Swirl
NEW
Toasted
Smores
FitRxWarmUP
NUTRITION
BY
CHERRY JUICE
Might Lower High
Blood Presure
Cherry juice is the real deal for promoting cell health.

Karen Keane and co-workers from Northumbria University
in the United Kingdom found that two ounces of
Montmorency cherry juice reduced systolic blood pressure
by 7 mmHg within three hours. Cherry juice is an excellent
food for intensely training athletes. A recent British study
found that cherry juice accelerated recovery after a marathon (Scand J Med Sci Sports, 20:843, 2010). A second
British study showed that Montmorency cherry juice promoted recovery and prevented muscle damage following
intense weight training. Chemicals in cherry juice, such as
flavonoids and anthocyanins, improve cell health and prevent muscle oxidative damage and inflammation associated with exercise. (The American Journal of Clinical
Nutrition, published online May 4, 2016)
HIGH-PROTEIN DIET PLUS

WEIGHT TRAINING BUILDS
MUSCLE AND CUTS FAT
A high-protein diet (3.4 grams per kilogram of bodyweight per day) plus a
periodized weight-training program for eight weeks caused greater decreases in
bodyweight, percent fat and fat mass than a diet containing 2.3 grams of protein
per kilogram of bodyweight according to a study by Jose Antonio from Nova
Southeastern University in Florida, and colleagues. There were no differences in
fat-free mass (largely composed of muscle). The researchers concluded that
intensely training athletes would benet from protein intakes greater

than two grams of protein per kilogram of bodyweight per day. However,
previous studies showed that overfeeding protein without weight training did not
alter body composition. (Journal International Society Sports Nutrition, 13: 3, 2016)
WHEY PROTEIN: A MAJOR
PLAYER IN SPORTS NUTRITION

Consuming a whey protein supplement before or immediately following a
weight-training session activates the mTOR pathway of protein synthesis
and increases the rate that amino acids travel into the muscles. This speeds
the rate that muscles build new protein. Athletes should eat a protein
energy bar or shake containing approximately 25 grams of protein

before or following a weight-training workout. This simple sports nutrition tool promotes protein synthesis in athletes trying to increase strength,
power and mass and in older adults trying to prevent muscle deterioration.
(NutraIngredients-usa.com, April 22, 2016)
20
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
N
W
E
!
PROTEIN +
WEIGHT LOSS
FORMULA
MuscleTech NITRO-TECH RIPPED is an advanced, dualfunction protein plus weight loss formula. It combines 30g
of fast-absorbing, ultra-clean whey protein peptides and
isolate with a scientically researched weight loss
ingredient. NITRO-TECH RIPPED is also loaded with cuttingedge ingredients in larger doses than the competition, such
as L-carnitine L-tartrate, green tea extract, CLA, Garcinia
cambogia, kelp and rose hip extract. And unlike the other
guys, NITRO-TECH RIPPED is fully disclosed, so you know
exactly what youre getting!
Subjects taking the key weight loss ingredient in NITRO-TECH
RIPPED (C. canephora robusta) lost an average of 10.95 lbs.
in 60 days with a low-calorie diet, and 3.7 lbs. in 8 weeks
following a calorie-reduced diet and moderate exercise
Whey peptides to enhance muscle and strength
Mouthwatering, cheat-meal worthy taste
71
-IN-
1.
2.
3.
4.
5.
6.
7.
Plus!
PREMIUM WHEY +
WEIGHT LOSS FORMULA
30g Ultra-Clean Whey Peptides & Isolate

500mg L-Carnitine L-Tartrate
250mg Conjugated Linoleic Acid (CLA)
100mg Green Tea Extract
100mg Rose Hip Extract
20mg Premium Kelp
Medium Chain Triglycerides
200mg C. canephora robusta for weight loss
PART OF THE
BEST-SELLING
NITRO-TECH
PERFORMANCE SERIES
PERFORMANCE
& RECOVERY
EXTREME
MUSCLEBUILDING
LEAN MUSCLE
Protected by U.S. patent number #6,326,513. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2016
NIGHTTIME
SUSTAINED RELEASE
FitRxWarmUP
NUTRITION
BY
COFFEE ENHANCES
PERFORMANCE
AND WORKOUT
ENERGY LEVELS
Ninety percent of people worldwide consume caffeine daily mostly as coffee. A review of literature led by Simon Higgins concluded that
coffee containing 3 to 8.1 milligrams of caffeine per kilogram of bodyweight improves endurance. Most athletes drink coffee for the caffeine
boost. Caffeine increases brainpower by improving memory and mental
focus. Regular consumption reduces the risk of premature death by
10 percent, prevents diseases such as type 2 diabetes, some cancers (skin, prostate, liver, oral and breast) and reduces the risk of
heart disease. Moderate doses (3 to 6 milligrams per kilogram of
VITAMIN D ESSENTIAL FOR

MUSCLE MASS AND STRENGTH
bodyweight) improve endurance, high-intensity exercise during stopand-start activities (team sports) and may increase strength and power.
Caffeine increases energy levels and promotes exercise enjoyment. It
does all this and its legal in most sports. The World Anti-Doping
Agency has no restrictions on caffeine, but the National Collegiate
Athletic Association limits caffeine consumption (if concentrations in
urine exceed 15 micrograms/ml). (International Journal Sports Nutrition
Low vitamin D levels are linked to poor bone health, muscle weakness, deficiencies in reproductive hormones, low aerobic capacity and
increased body mass index (the proportion of weight to height). A review
of literature by Stphane Walrand from the University of Auvergne concluded that vitamin D is essential for building muscle strength and muscle mass in older adults, and that supplements could benefit people of
any age. Vitamin D is synthesized in the body in a reaction involving sunlight. It can also be consumed in the diet by eating fatty fish, mushrooms
and supplements. The supplement works best in people who are vitamin
D-deficient and those over 65. (Griatrie et Psychologie Neuropsychiatrie
du Vieillissement, published online April 21, 2016)
EAT RIGHT
TO HEAL RIGHT
Athletic injuries can stop you in your tracks. Your body needs highoctane nutrition to heal injured tissues and get you on the road to recovery. A healthy diet is essential for optimal healing according to June
Kloubec and Cristen Harris from Bastyr University in Washington.
Athletes should consume enough calories to promote healing, and

fuel the 15 to 20 percent increase in metabolic rate that accompanies injuries. Caloric intake should be less than when training intensely,
but more than when sedentary. Recovering athletes need more protein
than normal at least 1.5 to 2.0 grams of protein per kilogram of bodyweight per day. Carbohydrates are important but should not be overemphasized to prevent weight gain. Carb intake should be approximately five
to eight grams per kilogram of bodyweight per day. Adequate fiber intake
prevents constipation promoted by post-injury medications. Athletes
should also consume foods high in omega-3 fatty acids, vitamin C, vitamin E, beta-carotene, vitamin A, selenium and zinc to help control free
radical damage and excessive inflammation. Recovering athletes should
eat a variety of healthy foods and avoid calorie-dense, junk foods.
(ACSMs Health & Fitness Journal, 20(2): 7-11, 2016)
22
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
AMINOS
SUPERIOR TA STE
NEW!
LEAN BODY MASS GAINED

IN 6 WEEKS
BETAINE
4
3.5
3
2.5
2
1.5
1
0.5
0
3.75
OF LEAN
LBS.
MUSCLE
PLACEBO
Study subjects put on 3.75 lbs. of lean muscle in 6

weeks in leading university research published in the
Journal of the International Society of Sports Nutrition.
The most advanced strength-enhancing BCAA+

formulas from MuscleTech are here. Introducing
AMINO BUILD NEXT GEN and AMINO BUILD
NEXT GEN ENERGIZED. Both fully disclosed
formulas deliver powerful strength building
and endurance based on four gold standard
clinical trials, plus mouthwatering flavors
perfected by the worlds top avoring experts.
Amplify your performance with AMINO BUILD
NEXT GEN from MuscleTech try both
powerful formulas today!
MORE STRENGTH
Precisely formulated with a 4g dose of ultra-anabolic
leucine, shown in the International Journal of Sports
Physiology and Performance to help subjects
increase their 5-rep max strength by over 40%.
AMINO BUILD NEXT GEN &

NEXT GEN ENERGIZED
Clinical doses of key ingredients shown
to build muscle & strength
Core ingredients backed by 4 clinical studies
Coconut water & watermelon juice complex,
plus electrolytes
Energized formula delivers naturally sourced
caeine for immediate energy, focus & intensity
Amazing refreshing taste!
bold FLAVORS
AMINO BUILD NEXT GEN:
AMINO BUILD NEXT GEN ENERGIZED:
FRUIT PUNCH
WATERMELON
BLUE RASPBERRY
FRUIT PUNCH SPLASH
ICY ROCKET TM FREEZE
WHITE RASPBERRY
CONCORD GRAPE
ORANGE MANGO COOLER
FitRxWarmUP
HEALTH
BY
CAFFEINATED
SHAMPOOS
THICKEN
HAIR
Many people take caffeine
supplements or drink caffeinated
beverages to increase energy levels
during workouts, boost strength and
power, and promote weight loss.
Considerable scientic evidence shows
that shampoos containing caffeine can
thicken hair. Testosterone interferes
with the growth cycle of hair follicles.
Caffeine applied to hair follicles

blocks the effects of testosterone
and promotes healthy hair growth.
Dove and Unilever sell caffeinecontaining shampoos. These products
are not a magic baldness cure, but
they can make hair look thicker and
healthier. (The Wall Street Journal,
April 25, 2016)
HIIT BOOSTS
AEROBIC CAPACITY
AND HEALTH
Public health organizations such as the American
College of Sports Medicine and the American Heart
Association recommend 150 minutes per week of
moderate-intensity exercise for promoting health and
tness. Following these guidelines, signicant changes in
aerobic capacity and cardiovascular risk factors take six
months or longer. High-intensity interval training (HIIT)
can cause these changes in a fraction of the time. HIIT
involves repeated short bursts of high-intensity exercise,
followed by rest. Scores of recent studies have shown
that HIIT produces impressive gains in aerobic tness

and decreases in cardiovascular risk factors in only
four to six weeks. A meta-analysis by researchers
from the University of Santiago in Chile found that HIIT
caused measurable changes in systolic blood pressure
and maximal oxygen consumption in overweight teens, in
only four to 12 weeks. HIIT is an effective way to quickly
improve tness and metabolic health. (Obesity Reviews,
17: 531-540, 2016)
PLUSES AND MINUSES

OF SUN EXPOSURE
Dermatologists advise avoiding sun exposure to reduce the risk of

melanoma a deadly form of skin cancer. Jeff Lynn from Slippery Rock
University, and colleagues, discussed the good, the bad and the ugly of spending
time in the sun. Some exposure increases vitamin D production, improves mood
and sleep quality, and lowers resting blood pressure. It can reduce the risk of
depression in people living in northern latitudes. Excessive sunning increases the
risk of skin cancers. Reduce the risk by wearing clothing and hats that protect the
skin, applying broad-spectrum sunscreen with an SPF rating of 15 or more, and
avoiding peak ultraviolet radiation hours of 10:00 a.m. to 4:00 p.m. Sunglasses
protect the eyes from the sun. Spending time in the sun is healthy and enjoyable,
but too much is deadly. (ACSMceOnline, 20 (3): 11-15, 2016)
24
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
!
W
E
N
CREATINE
AMPLIFY SIZE, STRENGTH AND RECOVERY
Creactor delivers double the creatine per serving and more
than double the servings per bottle than the competitors
creatine HCl. It features a never-before-seen ratio of creatine
molecules to increase muscle size, strength and performance.
Creactor even includes an extra 750mg dose of free-acid
creatine, the absolute purest form of creatine on the planet.
Plus, theres zero bloating and no need to load or cycle o.
Increase your muscle size, strength and performance

with just 2 concentrated scoops a day
Fully disclosed label no proprietary blends
More creatine and more servings than the competition
MORE
C
P
A NE
NG
150%
120
100
80
60
40
20
0
MORE
SERVINGS THAN
THE LEADING
COMPETITOR
COMPETITOR
0.5
100%
MORE
SERVINGS!
CREACTOR
140
Number of Servings
1.5
MORE ACTIVE
INGREDIENTS
COMPETITOR
CREACTOR
Active Ingredients Per Serving (g)
CREACTOR IS SUPERIOR TO THE COMPETITION
ALSO AVAILABLE IN:
BLUE
RASPBERRY
LEMON LIME
TWIST
UNFLAVORED
MUSCLE CREATINE
QUALITY
CREATINE
SERVINGS
Research published in the Journal of

Applied Physiology has shown that 3g of
creatine per day can boost muscle creatine
concentration by 20% in 28 days.
Contains zero llers, carbs,

sugar or fat.
Features a potent combination

of 750mg of creatine HCl and
750mg of free-acid creatine.
More than double the

servings of the competition.
iHerb
As the next leading brand
FitRxWarmUP
HEALTH
BY
NEW FDA GUIDELINES

FOR REDUCING DIETARY SALT
Thirty-three percent of Americans have high
blood pressure, which increases the risk of heart
attack, stroke and kidney disease. The disease is
partially linked to high salt intake. Most people try
to limit salt they put on their food. Unfortunately,
more than 70 percent of dietary salt intake comes
from packaged and processed foods such as bread,
cheese, soup and salad dressings. Consequently,
the average person consumes 3,400 milligrams

of sodium per day, which is much higher than
the 2,300 grams recommended by the United
States Department of Agriculture (USDA). The
U.S. Food and Drug Administration (FDA) is pushing
the food industry to reduce the sodium content in
processed and prepared foods. A decreased sodium
intake of only 400 milligrams per day could prevent
32,000 heart attacks and 20,000 strokes every year.
Great Britain promoted reduced sodium levels in
foods beginning in 2003. Consequently, blood pressure and the incidence of heart attack and stroke
decreased signicantly. A word of caution: reducing
sodium intake below the current recommendations
of 2,300 milligrams per day appears to have no
benecial effects on health, and might be dangerous. (The New York Times, June 2, 2016)
NSAIDS DELAY
HEALING IN TENDINITIS
Nonsteroidal anti-inammatory drugs (NSAIDs) are commonly prescribed to treat tendinitis inammation of the tendons because they prevent inammation and decrease pain.
Inammation, however, is not a signicant factor in tendon
pain, so most experts refer to the condition as tendinopathy.
NSAIDs are not appropriate treatments for tendonopathy,
except to decrease pain. NSAIDs block prostaglandins, which
are important for collagen formation and tendon healing.
Except for pain management, dont treat chronic tendon problems with NSAIDs. Instead, try rest, and then low-level aerobic exercise, stretching and eccentric exercise (lengthening
muscle contractions). (The New York Times, April 12, 2016)
EXERCISE IS THE ARTERIAL

FOUNTAIN OF YOUTH
Arteries stiffen with age, which can raise blood pressure and overload
the heart. Arterial stiffness increases the risk of heart attack and stroke,
cardiovascular death and deaths from all causes. Reducing cardiovascular
risk factors such as high blood pressure, abnormal blood fats, diabetes and
the metabolic syndrome can reduce arterial stiffness. A commentary by
Michael Doumas from the VA Medical Center in Washington, D.C. suggested
that exercise is the key to blood vessel health. A two-year Japanese study
showed that regular exercise prevented age-linked stiffening of blood

vessels. People with the highest tness levels had the healthiest blood
vessels. Exercise protects against premature death and can turn back the
clock on aging arteries. (Journal Clinical Hypertension, 18: 290-291, 2016)
26
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
NEW! 22 LBS. MASSIVE SIZE

THE MOST EXTREME
Ultimate Mass Gainer with

5 Powerful Products in 1
MuscleTech MASS-TECH EXTREME 2000 is the
ultimate 100% whey protein mass gainer. A supercharged 5-in-1 formula for the extreme mass gainer,
featuring 80g of quality protein, 400g of carbs and
2,000 mass-producing calories (when mixed with
16 oz. of skim milk), MASS-TECH EXTREME 2000 has
everything you need to bulk up, pack on muscle and
smash through strength plateaus. It also delivers 20
vitamins and minerals for a fully complete formula.
BASED ON RESEARCH AT
A LEADING AMERICAN UNIVERSITY
& SKIM MILK
EXTREME 2000
CALORIES IN
MASS-TECH
GAINS IN BODY MASS (LBS.)
TEST SUBJECTS RAPIDLY ADDED MASS!
7
6
5
4
3
2
1
0
5
X
MASS
THE
CONTROL
In an 8-week study, subjects consuming a high-protein diet containing

approximately 2,300 calories and performing a weightlifting program added
2,000 calories (the same amount found in one serving of MASS-TECH
EXTREME 2000 combined with 16 oz. of skim milk) to their regimen.
The results were examined and, on average, subjects gained 6.8 lbs. of
mass while control subjects gained 1.3 lbs.
5-IN-1
MASS GAINER FORMULA
WHEY PROTEIN
Delivers a whopping 80g

of premium protein power
per serving (when mixed
with 16 oz. of skim milk).
Compared with other
gainers, MASS-TECH
EXTREME 2000 packs
more protein to fuel
your gains.
ANABOLIC
LEUCINE
Delivers an 8g dose of
musclebuilding L-leucine
(when mixed with 16 oz.
of skim milk). L-leucine
was shown in a clinical
study to help subjects
increase their 5-rep max
strength by over 40%
in just 12 weeks.
MUSCLEBUILDING
CREATINE
Contains a clinically
validated 10g dose of
creatine that helps
increase strength and
regenerate ATP stores
that are reduced
during resistance
training.
CALORIES
In a university study, subjects

adding 2,000 calories (the
amount found in 1 serving of
MASS-TECH EXTREME 2000
mixed with 16 oz. of skim milk)
along with a high-protein diet
and weightlifting program
gained an average of
6.8 lbs. of mass.
MULTI-PHASE
CARB COMPLEX
When mixed with 16 oz. of

skim milk, the multi-phase
carb complex in
MASS-TECH EXTREME
2000 spikes insulin
levels and promotes
muscle glycogen
replenishment.
FitRxWarmUP
SEX
ESEA
SEARCH
BY
Y
ST
STEVE
BLECHMAN AND THOMAS
O
EY, EdD
S FAHE
WHY MEN
FRACTURE THEIR PENISES

The penis is not a bone, so it cant be fractured. The injury refers to the rupture of the corpus cavernosum the
sponge-like tissue in the penis that collects blood during an erection. A study from Qatar, a small country in the
Middle East, found that cultural factors inuence the cause of injury. More than 54 percent of fractures occurred
in single men who manually bent their penises. Falling out of bed during sleep on an erect penis or blunt trauma
accounted for about 40 percent of injuries. Vigorous sexual intercourse accounted for only ve percent. The injury
is a medical emergency that can lead to abscess, permanent curvature of the penis, pain during erection and sex,
erectile dysfunction and hardening of the penile arteries. Surgery is the preferred method of treatment for serious
penile ruptures because it results in fewer complications than conservative management such as cold compresses,
pressure wraps, splinting and anti-inammatory medications. (Nature Clinical Practice Urology, 3: 170-174, 2006)
HIGH BLOOD URIC ACID LEVELS

LINKED TO ERECTILE DYSFUNCTION
High blood levels of uric acid (hyperuricemia) cause erection problems according to a study on rats by Chinese researchers. Hyperuricemia causes problems in the cells lining the arteries, which interferes with blood ow to the penis. It is also a risk factor of coronary artery
disease. Many recent studies have shown that erectile dysfunction is an early warning sign of heart attack and stroke. Besides
uric acid, other risk factors of blood vessel disease that can affect the penis include insulin resistance, high blood pressure, abdominal fat
deposition, abnormal blood fats and blood-clotting abnormalities. (Journal of Sexual Medicine, published online May 18, 2016)
NITRIC OXIDE: Major Player in Sexual Health
Nitric oxide is a highly reactive chemical that is most associated

with smog. It is produced during the combustion of fossil fuels such as
coal and gasoline, and converted to nitrogen dioxide a brown toxic
gas that darkens the air around major cities such as Los Angeles,
Beijing and Mexico City. In humans, nitric oxide is an important signaling
chemical released by the endothelial cells lining the blood vessels that
is responsible for blood ow control. Poor biochemical function in these
28
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
cells decreases their capacity to release nitric oxide and adequately

control blood ow. Endothelial cell dysfunction is linked to erectile
dysfunction, cardiovascular disease, poor energy levels and

depression. Nitric oxide regulation is one of the most studied problems in
physiology and medicine. Recent discoveries in nitric oxide metabolism will
facilitate development of new drugs to treat poor sexual performance and
promote quality of life. (Journal Sexual Medicine, 13: 808-814, 2016)
FitRxWarmUP
FitRxWarmU
UP
SEX
CUTTING-EDGE
CUTTING
E
RESEARCH
BY
Approximately 31 percent of men in the United States suffer

from sexual dysfunction, ranging from difficulty achieving orgasm
to decreased sexual desire. A review of literature by John Gannon
and Thomas Walsh from the Intermountain Urological Institute
in Salt Lake City, Utah and from the University of Washington
concluded that low testosterone levels were linked to poor sexual
function. The problem also increases with age. Most studies
show that testosterone replacement improves sexual

function in aging men, and enhances the effects of erectionpromoting drugs such as Viagra. Sexual problems were most
pronounced in physically inactive men in poor health. (Urology
Clinics North America, 43: 270-222, 2016)
''SM
MART DRUG' MODAFINIL
A POSSIBLE TREATMENT FOR
PREMATURE EJACULATION
Premature ejaculation is the most signicant sexual problem
affecting men more prevalent than erectile dysfunction, lack of
sexual desire, delayed or inhibited orgasm or physical abnormalities of the penis. In the past, physicians referred premature ejaculators to sex therapists, but now they use many techniques to ght
the problem. The combination of drugs, sex therapy, herbs, lotions
and sex aids may cut down or eliminate the problem in most men.
Modanil (Provigil) supplements might be another weapon in the
arsenal to ght premature ejaculation according to Turkish researchers. Men taking the drug before sex reported improved
ejaculation time, better sexual satisfaction, reduced anxiety

and improved interpersonal relationships. Modanil is a popular smart drug that increases mental focus and concentration. It
is prescribed for narcolepsy (daytime sleepiness) and shift work
sleep disorder, but used off-label to improve physical and mental
function. Modanil is on the banned list for athletes by the World
Anti-Doping Agency. (Urology, published online May 2, 2016)
CIRCUMCISION DOES NOT DECREAS

PENIS SENSITIVITY
rgely a cultural thing,

Approximately 80 percent of United States men are circumcised. This is larg
uth America, but
because the circumcision rate is much lower in Canada, Europe and most of Sou
e risk of AIDS and
higher in the Middle East. Recent studies show that circumcision reduces the
other sexually transmitted diseases particularly in Africa. The popular urrban legend is that
nt. Jennifer
circumcision decreases the sensitivity of the penis and reduces sexual enjoymen
f Bossio
ivity
from Queens University in Ontario, Canada showed no decrease in penile sensitiv
ty in men
nd pain,
circumcised during early childhood. Researchers measured sensitivity to touch an
as well as warmth in the forearm, at four different penile sites. This was a small sttudy
y
involving 30 circumcised and 32 non-circumcised men aged 18 to 37, so the results
must be replicated with more people. (Journal Of Urology, 195: 1848-1853, 2016)
30
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
FitRxWarmUP
SUPPLEMENTS
BY
Gamma amino butyric acid (GABA) is an important amino acid

found in the brain that inhibits the activity of nerve cells. Increased
GABA levels in the brain cause relaxation, reduce anxiety and
inuence growth hormone production. A study from Pharma
Foods International in Japan found that a supplement

containing 100 milligrams of GABA promoted deep sleep and
reduced sleep latency the early period of sleep. Mental
arousal to exercise, stress and sexual activity triggers the release
of a brain chemical called dopamine, which makes people feel
good and psyches them up. The GABA system that limits
stimulation from dopamine acts as a brake on mental arousal and
promotes sleep and relaxation. Excessive stress leads to an
increase in dopamine receptors and interferes with the GABA
system, which hurts with sleep quality. (Food Science and
Biotechnology, 25: 547-551, 2016)
HMB Prevents Inammation

and Immune System
Suppression During
Intense Training
CAFFEINE PLUS ATP BOOSTER

IMPROVES BODY COMPOSITION
Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the

amino acid leucine. HMB prevents protein breakdown and promotes
hypertrophy in beginning weight trainers, and decreases body fat
and increases lean mass in power athletes. A study led by Jay
Hoffman from the University of Central Florida in Orlando found that
HMB might help prevent the effects of overtraining. Intense exer-
cise such as extreme military training or repeated cross-training workouts often results in overtraining, suppression of the
immune system and muscle breakdown. This can lead to
decreased performance, upper respiratory infections and damaged
muscle tissue. Supplementing HMB (three grams per day) for 23
days reduced symptoms of immune system suppression, inammation and muscle deterioration in combat soldiers involved in
intense military training, compared to a placebo (fake HMB).
Examples of training stresses included six to eight hours of night
navigation across difficult terrain, carrying heavy loads for long distances and severe sleep deprivation. HMB is an effective supplement for people involved in sustained heavy training. (Nutrition
Research, 36: 553-563, 2016)
Adenosine triphosphate (ATP) is called the energy currency of the cell
because it supplies energy for most cellular chemical reactions. A study led
by Jordan Joy from Texas Womans University showed that increasing ATP
production with caffeine and an ATP-boosting supplement (ancient peat and
apple extracts) for eight weeks increased the size of the rectus femoris muscle (a quadriceps muscle) compared to a placebo (fake supplement) in
weight-training subjects. Boosting ATP levels might prevent fatigue by
improving cellular energy regulation. Most ATP is found within the cells
and is critical for fueling muscle contractions and the majority of cell functions. ATP breakdown products such as purines bind to cell receptors that
inuence muscle blood ow, learning movement skills, food intake and
sleep. ATP-boosting supplements might increase muscle endurance by
enhancing muscle blood ow during intense, prolonged muscle contractions. Creatine monohydrate also boosts ATP levels by increasing creatine
phosphate levels in muscle. It is doubtful that caffeine plus ATP boosters
are superior to creatine monohydrate for increasing muscle mass or power
output. (Journal International Society Sports Nutrition, 13:25, 2016)
32
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
INTRODUCING ALL-NEW VITALIGENIXT10

RESEARCH-DRIVEN, PREMIUM SUPPLEMENTS
TM
INCREASE
TESTOSTERONE
IN INN
TE O
RE STO VAT
SE ST IO
AR ER N
CH ON
E
IN 10 HOURS
AFTER JUST 1 DAILY DOSE
VITALIGENIXT10TM is the most powerfully engineered testosteroneboosting formula ever for active males! It features a core ingredient
scientically shown to boost test levels within 10 hours no other
test ingredient is scientically validated to work that quickly. In men,
testosterone is a critical component of muscle performance and everyday
vitality. Use VITALIGENIXT10TM as part of your daily training program.
Unlike other products that claim to be backed by research, the core
ingredient in VITALIGENIXT10TM is based on research conducted on
humans and published in the peer-reviewed Journal of the International
Society of Sports Nutrition. In fact, the double-blind, placebo-controlled
study showed subjects increased bioavailable testosterone by 33.8%
in just 10 hours real, same-day results in men.
Provides 33.8% increase in bioavailable testosterone
Rapid test-boosting effects in just 10 hours, a fraction

of the time claimed by leading competitors
Eight in-demand ingredients, including maca

extract, Tribulus terrestris and Brassica oleracea
Provides a clinically tested dose of boron shown to

decrease estrogenic effects and increase free
testosterone within the normal range in only a week
TEST LEVEL (mg/l)
RESULTS IN 10 HOURS!
VITALIGENIXT10TM
PLACEBO
The key ingredient in

VITALIGENIXT10TM was
shown to increase
testosterone by 33.8%
in just 10 hours
(184.5 mg/l to 246.9 mg/l).
This is signicantly more
than the placebo group
(222.6 mg/l to 242.1 mg/l).
VITALIGENIX.com
ONLY AT
FitRxWarmUP
SUPPLEMENTS
CREATINE PROMOTES
MUSCLE GLYCOGEN STORAGE
Creatine monohydrate plus carbohydrates increased

muscle glycogen restoration following exhaustive exercise better than carbohydrate feeding alone according
to Paul Greenhaff and colleagues from the UK. The test
subjects rode a stationary bike to exhaustion at 70 percent of maximum effort and consumed a high-carbohydrate diet plus 20 grams of creatine or placebo (fake
creatine) for six days. Creatine triggered higher levels
of muscle glycogen during the entire experiment.
During high-intensity or prolonged exercise, glycogen
breakdown in the muscles supports aerobic and anaerobic metabolism, and glycogen breakdown in the liver
maintains blood sugar. Exercise capacity and fatigue are
greatly inuenced by glycogen stores in muscle and
liver. Recovery from repeated intense workouts depends
on restoration of muscle and liver glycogen stores.
Glycogen breakdown during exercise is inuenced by
the intensity and duration of exercise, physical tness
and carbohydrate intake before, during and after exercise. Repeated heavy workouts often result in a
decrease in these critical liver and muscle glycogen
stores and deterioration in performance. Glycogen
depletion causes fatigue, decreased motivation and
increased susceptibility to injury. A high-carbohydrate
diet plus creatine promotes recovery from intense exercise. (Amino Acids, published online May 19, 2016)
TAURINE HAS NO EFFECT ON

HIGH-INTENSITY
PERFORMANCE
Taurine does not improve high-intensity running performance according to a Brazilian study.
Taurine is an amino acid that helps regulate cell uid balance and calcium levels, protects cells against
reactive oxygen species, stabilizes cell membranes and decreases inammation. It is found in high concentrations in nerve and muscle cells. It is also a prominent ingredient in many energy drinks and supplements. It crosses the blood-brain barrier and is involved in a variety of brain functions. However, few
studies have examined its effectiveness in improving athletic performance. Taurine provides some protection against blood clotting from taking anabolic steroids, but does not improve exercise performance.
(Applied Physiology, Nutrition and Metabolism, 14:498-503, 2016)
BITTER ORANGE
EXTRACT SAFE
IN HEALTHY
PEOPLE
Bitter orange (Citrus aurantium) is a nervous system stimulator included in many weight-loss and
energy-boosting supplements. Scientists from
Creighton University Medical Center and Jordan
University of Science and Technology concluded that
a single dose of bitter orange extract (49 milligrams
p-synephrine) had no effect on the electrocardiogram, heart rate, systolic blood pressure or standard
clinical blood chemistry tests. It increased diastolic
blood pressure slightly and temporarily. They concluded that the supplement is safe when taken as
directed. Energy-boosting supplements reduce the
perception of fatigue during exercise. They make
workouts seem easier and might boost performance
by increasing training adherence (i.e., showing up at
the gym). These products make athletes want to
train and help sustain workout intensity. We dont
know much about the long-term safety of these
products. (Phytotherapy Research 30: 842-847, 2016)
Whats your
today?
Conquer the day with Mission1TM Clean Protein Bars. Loaded with
VQUPHPGQSPUFJO VQUPHPGCFS OPBSUJDJBMDPMPSTPSBWPST
BOE[FSPTVHBSBMDPIPMT .JTTJPOTMJTUIFDMFBOFTUQSPUFJOCBSFWFS
1MVT JUTTXFFUFOFEXJUI4UFWJB5SZJUJOGPVSEFMJDJPVTBWPST
#mission1bar
mission1bar
mission1bar.com
iHerb
FitRxTRAINING
UNCONVENTIONAL MOVES
,
TH
G
N
E
TR
S
LE
C
S
U
M
D
IL
U
B
THAT
E
C
N
A
R
U
D
N
E
D
N
A
E
C
N
A
M
PERFOR
R
E
W
P
football player. Marc is now one
is an Iovate athlete and a former NFL
na,
Meg
c
Mar
th,
mon
this
el
mod
r
Editors Note: Our cove
out regimens for his clients, focused
Miami who develops personalized work
in
hes
coac
ing
ition
cond
and
gth
ing as well as his top 18 powerful
of the foremost stren
es his approach to unconventional train
shar
c
Mar
ure,
feat
the
In
lts.
resu
and
on long-term goals
ormance and endurance.
routine to increase muscle strength, perf
unconventional moves to add to your
36
FI TNE S S R x for ME N
S E P T E M BE R 2 0 1 6
WITH
MARC MEGNA
UP!
grandfather took me to the local

Its been over two decades since my
I can still remember the rst time I
Boys and Girls Club to weight train.
my hands. I remember how they
in
held those dumbbells and barbells
mond, the rst day I walked into
Rich
of
ersity
felt the rst day at the Univ
a few others, have given me a life
the Jets complex. Those tools, among
t.
abou
I didnt even know how to dream
PHOTOGRAPHY BY MICHAEL NEVEUX
SEPTEMB ER 2016
FITN ESS R x
for MEN
37
FitRxTRAINING
2. STEEL MACE MILITARY
PRESS
With a double over grip, bring
the mace a front load position.
Your spine should be tall and
neutral, shoulders down away
from ears, and elbows down
with vertical forearms. Press the
mace overhead, keeping it even
throughout. drive up through
your sts and down through
your shoulders, then actively
pull down, as you bring the
mace back to the start position.
1. KETTLEBELL SWINGS
Stand with your feet placed outside your shoulders, holding
the kettlebell with both arms hanging in front of you, with
elbows locked and hands touching. Soften your knees and
shift your bodyweight into your heels as you lower your butt
down. Driving through your heels, explode through the hips,
and send the weight swinging up. Let the weight drop again
as you go back into the low position, and keep repeating.
The problem is (and I can only admit its a problem now that
its over) is that after all this time, what I had relied on all along
my journey didnt carry the same weight (excuse the pun).
That feeling of get to when it came to training had started
to become have to or should every once in a while. For
someone whose life is training, this was a very scary feeling.
Even though I didnt know it, I needed a change. Something
in the universe must have sensed it, though, because during
this period Grant Weeditz entered my life. Grant is one of our
team members here at Anatomy at 1220 [gym that Marc is the
co-owner of] and is a steel mace and steel club fanatic. After
weeks on the verge of annoying persistence, I nally caved and
38
S E P T E M BE R 2 0 1 6
MARCS TOP 18
UNCONVENTIONAL
MOVES
Some of these moves you
may already be familiar with,
but some are probably new
to you. Add these exercises
to your program to change
things up and take your
training to a new level! Here
are 20 of Marcs favorites, in
no particular order.
3. STEEL MACE 360 SWING

Begin with the mace in a vertical front
ready position with the sphere at the top
and both hands near the bottom end.
Tip the top end of the mace to one side.
It should swing through an arc from one
side to the other as your hands go into
a diagonal pull-over. When the sphere
reaches the end of its swing, pull out of
the pull-over, drawing the mace back to
the front, which requires balance and
counter pressure from your hands.
4. STEEL MACE CURL

Grasp a steel mace with hands about
shoulder-width apart and fully extended.
Curl the steel mace up toward your chest
and slowly lower the bar to the starting
position.
5. KETTLEBELL BOTTOMS UP PRESS

Holding the kettlebell by the handle with the
weight on top, press up as pictured.
gave them a try. It may not have been the

same level of epiphany as the day with my
grandfather, but it was close
Not only was using these new tools
fun and exciting, but for the rst time in a
long time I was humbled by my training.
There is no grinding out the repetitions
with steel maces and steel clubs. They
require strict concentration, mobility and
three-dimensional strength that Ive never
had to exhibit. These pieces of equipment
led me to seek out other tools with the

same demands such as kettlebells and
suspension trainers. I was no longer
obsessed with how much weight was in my
hands. I needed to move well in additional
to being strong.
Once myself and other staff members
at Anatomy at 1220 incorporated this
unconventional work into our training,
it quickly led to nding its way into our
clients workouts as well. We have also
SEPTEMB ER 2016
FITN ESS R x
for MEN
39
FitRxTRAINING
6. STEEL MACE SWITCH SQUAT

Hold mace wider than shoulder-width apart. Get down into a squat, then
stand back up and rotate sphere to other hand, then back before squatting
again. For a video of this, Search Switch Squat Steel Mace Exercise by Onnit
Academy on YouTube.
8. KETTLEBELL
REVERSE LUNGE
Stand with
kettlebells at
your sides. Step
back into a lunge
with one leg
until the knee of
rear leg almost
touches the oor.
Keep your torso
upright. Return to
start position and
repeat with other
leg, alternating
legs each time.
9. LATERAL SLED WALK

Load the sled with an
appropriate weight. Gripping the
handle of the sled as hard as
you can, think about staying low
and pushing yourself away from
the oor as you drag the sled.
Repeat on other side.
40
10. STEEL MACE LUNGE

Go into a front lunge, bringing mace to one side
as pictured. Return to starting position and repeat.
Repeat on other leg.
S E P T E M BE R 2 0 1 6
11. TRADITIONAL
SLED PUSH
Load the sled
with an appropriate
weight. Grab the
top handles and
bend over slightly
so that your arms
are straight in front
of you with spine
neutral. Push the
sled while sprinting
about 25 to 50
meters. Rest for a
minute and repeat.
12. SLED ROW

Load the sled with an appropriate weight.
Facing the sled with a handle in each hand,
bend your knees slightly and keep your
head and chest up. Pull the sled toward you
by exing the elbows and retracting your
shoulder blades. Take a step or two back to
create more tension, and repeat.
13. SLED CHEST PRESS

Load the sled with an appropriate weight. Grab
the straps and face away from the sled. Maintain
tension in the straps. With one leg in front, press
your arms out in front of you like in a traditional
chest press. Take a step or two forward and repeat.
14. SLED
PULL-THROUGH
Load the sled with
an appropriate weight.
Grab the straps and face
away from the sled with
the handles between
your legs. Maintain a
slight bend in the knees.
Load the straps with
tension and explosively
extend your hips
forward, and repeat.
sought out continuing education to better

coach and program these tools. Most of
our staff has attended the Onnit Academy
courses and we appreciate their outside-thebox approach to training.
TRAINING WITH PATIENCE

What has made the biggest difference
as I learn and coach these new tools is
to be patient. Even though I have years of
training experience, I had never moved like
this before or had a weight challenge me in
this way. I didnt rush the process with the
dumbbells and barbell, and it shouldnt be
rushed now. The key has been to slow down
the movements and to move with intention.
This patience has had to extend to not
only the beginning, learning phase but
my progression with these tools as well.
As I said earlier, it had been a long time
since I was humbled in the weight room,
so respecting my personal limitations and
the limitations of my clients has been an
imperative part of the process. Increasing
the load 5 to 10 percent each week is simply
not feasible with these tools. I encourage
those trying these tools to focus on micro-
SEPTEMB ER 2016
FITN ESS R x
for MEN
41
FitRxTRAINING
progressions with the intention and
quality of the exercises the primary
goal.
Now, with what I just said above,
one might think I have had to take my
training down a notch and, maybe, my
typical training response along with it.
However, nothing is further from the
truth. I honestly feel like I am in the best
shape of my life. I might not be able
to put up the same numbers in the big
lifts or move quite as fast as my NFL
days, but I have never felt better in my
body. Due to these new training options,
I have never felt stronger in all three
planes of motion. My mobility, joint
stability and overall movement have
never been better and I am pain free.
NEW TOOLS FOR NEW

PROGRESS
This is not meant to be an indictment
of dumbbells and barbells. As I said
before, I would not have accomplished
anything in my life without them. I also
havent completely abandoned them
from my training, and I likely never will.
They are amazing tools for improving
muscle mass, strength, speed and
power. But, that is all they are, tools.
Like all tools, they have limitations
and at this point in my training, their
limitations led me to search out
something new.
I have always enjoyed trying out
new tools and testing myself with
new movements. Practicing and
15. SUSPENSION PUSH-UPS

With a strap in each hand, start in a push-up plank position. While maintaining a
straight and rigid torso, allow elbows to ex and descend slowly, until elbows break
90 degrees. Pause and then return to start position.
16. SUSPENSION SQUAT JUMPS

Stand with feet slightly wider than
shoulder-width apart, holding the suspension
straps. Drop down into a squat, and then
explode up, before landing back down in the
squat and repeating.
42
S E P T E M BE R 2 0 1 6
18. MEDICINE BALL

CHEST PASS
Face a wall holding
the medicine ball in
front of your torso in
both hands. Extend your
arms and throw the ball
against the wall as hard
as you can, and repeat.
17. LATERAL MEDICINE BALL THROW

Stand holding ball with feet wider than shoulder-width apart. You can do
this with a partner or not. Hold medicine ball in both hands as pictured, with
arms bent slightly. Rotate your upper body with medicine ball completely
away from where its being thrown. Then rotate the upper body to other side
and release the ball. Repeat on other side when nished with reps.
experimenting with different pieces of equipment has
MARCS MUSCLETECH STACK:
always been a way in the past to keep training new and
Hydroxycut Hardcore Next Generation
exciting, and to add some variety to a training philosophy
All-In-One Whey+ Greens
and methodology that needed to be a little monotonous
naNOX9 Next Gen pre-workout
in order to reach my goals. However, these experiments
never lasted and never changed my training for more than a naNO Vapor or Anarchy pre-workouts,
depending on the day
month or two.
VitaliGenix T10
This time is different because its not about the steel
Amino Build Next Gen Icy Rocket
clubs, steel maces, suspension trainers or kettlebells.
Nitro-Tech: Toasted Smores and Chocolate
Just like the dumbbells and barbells, these are only
Brownie avors (mixes them up)
tools. They are simply the means to the end. This time is
different because my reasons for training have shifted. The
primary focus isnt pure strength or aesthetics anymore. My previous training
has accomplished these and I only need to devote enough time and effort to
maintain these. What I want more of has now changed. I want more control of
my body. I want freer movement. I want to continue to improve my athleticism
to tackle any challenge that may come up. And I want to keep these attributes
for the next two decades, and beyond. To do this I must train with intention, be
strong in every plane and move well.
For videos of steel mace exercises, visit https://www.onnit.com/academy/
tag/steel-mace-exercise/page/1/
SEPTEMB ER 2016
FITN ESS R x
for MEN
43
46
S E P T E M BE R 2 0 1 6
FitRxCUTTING-EDGE RESEARCH
BY STEVE BLECHMAN AND THOMAS FAHEY ED.D.
D
N
A
N
ON N U T R I T I O
P E R FO R M A N C E
When youre in the gym every
day working on your physique, you
also need the right nutrition and
performance information to support
your goals. So we gathered some of the
best cutting-edge research on nutrition
to take you to the next level in fitness
and health. Get in your best shape this
year with these 25 research-based tips!
1. OMEGA-3 FATTY ACIDS IMPROVE

ENDURANCE
Omega-3 fatty acids found in fish,

walnuts, soybeans, beef and shrimp
promote blood vessel health and reduce
the risk of heart attack and stroke.
Polish researchers found that omega-3
supplements improved endurance
capacity in cyclists by increasing
concentrations of nitric oxide by eight
micromoles per liter, and boosting
muscle blood flow by over five percent
compared to a placebo (fake omega-3).
This study agrees with several
investigations from the University of
Tokyo, which found that supplementing
omega-3 rich fatty acids boosted
exercise efficiency. Subjects took a daily
dose of 3.6 grams per day of the omega3s EPA and DHA. (European Journal of
Sports Science, 15: 305-314, 2015)
2. CHERRY JUICE REDUCES UPPER

RESPIRATORY PROBLEMS AFTER
MARATHON RUN
Upper respiratory infections

are common following competitive
marathon running. Extreme levels
of exercise cause general body
inflammation and suppress the immune
system. British researchers found that
marathon runners who took cherry
juice after a race showed reduced
inflammation as measured by levels of
C-reactive protein, immunoglobulin
A, immunoglobulin B, and a reduced
incidence of upper respiratory
infections compared to a placebo (fake
cherry juice).
Cherry juice is the real deal for
protecting muscle tissue from damage
during intense exercise ranging from
marathons to monster weight-training
workouts. Chemicals in cherry juice,
such as flavonoids and anthocyanins,
prevent muscle oxidative damage
and inflammation associated with

exercise recovery. Cherry juice might
be useful for reducing sports injuries,
preventing upper respiratory infections
and promoting recovery. (Journal
International Society Sports Nutrition,
12:22, 2015)
3. WHEY PROTEIN SUPPLEMENTS

DECREASE ABDOMINAL FAT
Whey protein supplements

consumed with whole milk suppress
the typical increase in blood fats that
occurs following consumption of a
high-fat meal according to a study led
by Mette Bohl from Aarhus University
Hospital in Denmark, and co-workers.
They measured the blood fat response
to a high-fat meal accompanied by
supplements of either way or casein
protein. The researchers concluded that
consuming whey protein with major
meals could have a positive affect on
cardiovascular disease risk factors.
Drinking a whey protein shake with your
lunch or dinner meals could keep belly
fat under control. (American Journal of
Clinical Nutrition, 101: 870-878, 2015)
SEPTEMB ER 2016
FITN ESS R x
for MEN
47
carbohydrates between training sessions.
These subjects were active but not well
trained, so it is not known if these effects
would apply to serious athletes or extend
longer than two weeks. (International
Journal Sports Nutrition Exercise
Metabolism, published online March 26,
2015)
6. WHEY PROTEIN PROLONGS PROTEIN

SYNTHESIS MORE THAN SOY PROTEIN
Consuming whey protein results in

more prolonged muscle protein synthesis
than consuming soy protein according
to researchers from the University of
Auckland in New Zealand. They fed
older men (age 60 to 75 years of age) 30
grams of either soy or whey protein and
measured a marker of muscle protein
4. HIGH-PROTEIN DIETS PROMOTE
synthesis (P70S6 kinase) from a muscle
WEIGHT LOSS
biopsy. Protein synthesis increased
Diets containing 0.8 grams of protein
for two hours following consumption
per kilogram bodyweight are adequate
of soy protein but continued for four
for maintaining protein balance. However, hours following the whey protein trial.
high-protein diets (e.g., 1.5 grams of
Decreased muscle mass in older adults
protein per kilogram bodyweight)
(called sarcopenia) is a serious health
benefit people losing weight and active
problem that leads to loss of mobility,
people such as athletes and soldiers.
premature death, decreased bone mass
High-protein diets spare lean muscle
and poor blood sugar metabolism. A
during weight loss, help control appetite, daily supplement of 30 grams of whey
enhance blood sugar regulation and
protein can promote muscle protein
optimize calcium absorption for healthy
synthesis in older adults and might
bones. High-protein diets supply
prevent sarcopenia. (Journal International
essential amino acids that activate
Society Sports Nutrition, 12:6, 2015)
protein synthesis, even in the face of low
7. HIGH-PROTEIN DIETS LINKED TO
energy intake. Whey and casein protein
HEALTHIER BODY COMPOSITION
are particularly important because they
Many studies have shown that
provide rapid and sustained delivery of
increasing dietary protein improves body
essential amino acids (amino acids the
composition and reduces cardiovascular
body cant make). High-protein diets
risk in obese people. A study led by
are particularly important for those who
Stefan Pasiakos from the United States
are trying to increase lean muscle while
Army Research Institute of Environmental
minimizing body fat. (Journal of Food
Medicine in Natick, Massachusetts
Science, 80: A2-A7, 2015)
found that people who consumed more
5. TRAINING WITH REDUCED
protein in the diet had higher levels of
CARBOHYDRATE AVAILABILITY ENHANCES HDL cholesterol (the good cholesterol),
FITNESS
lower body mass index (the proportion
Interval training repeated bouts of
of weight to height) and a smaller waist
high-intensity exercise interrupted by
circumference. Researchers concluded
short rest periods increases fitness
that Americans who consume one to
rapidly. Researchers from McMaster
1.5 grams of protein per kilogram of
University in Canada found that subjects
bodyweight per day have a reduced risk
practicing interval training two times
of cardiovascular and metabolic diseases.
per day for two weeks gained fitness
faster when they consumed only small
amounts of carbohydrates between
sessions. Interval training consisted of
five sets of four-minute cycling at 60
percent of maximum effort followed by
two minutes of recovery, practiced twice a
day. Subjects consumed either 195 or 17
grams of carbohydrate between exercise
sessions. Gains in peak power output
were approximately 50 percent greater in
test subjects consuming low amounts of
48
S E P T E M BE R 2 0 1 6
Their conclusions were based on a large

health survey (NHANES) involving nearly
25,000 U.S. adults. (Journal of Nutrition,
145: 605-614, 2015)
8. OMEGA-3 FATTY ACIDS IMPROVE

NEUROMUSCULAR PERFORMANCE
Myelin is a nerve covering that

speeds the rate of conduction of nerve
impulses. The myelin covering increases
when athletes learn skills, which makes
movements faster, smoother and stronger.
Myelin is composed mainly of fat and
water, so increasing intake of a highquality fat might be beneficial to the
nervous system in athletes. Evan Lewis
from the University of Toronto, and
colleagues, found that supplementing
omega-3 fatty acids for three weeks
increased muscle activation, as measured
by electromyography, and prevented
fatigue during a maximum sprint test
on a stationary bike (Wingate test). Test
subjects took five milliliters of seal oil
per day, which contained 375 milligrams
of EPA, 230 milligrams of DPA and
510 milligrams of DHA. Athletes may
benefit from omega-3 supplements,
particularly when they are working on
skill development. (Journal International
Society Sports Nutrition, 12:28, 2015)
9. CARBOHYDRATE MOUTH RINSE

FIGHTS FATIGUE
Carbohydrate is the principal

fuel at exercise intensities above 65
percent of maximum effort. Eating
carbohydrates prevents fatigue during
prolonged exercise. A study led by Matt
Jensen from the University of Victoria
in Canada found that a carbohydrate
mouth rinse prevented fatigue by
approximately three percent in athletes
performing prolonged isometric knee
extensions. Researchers concluded that
a carbohydrate mouth rinse might play
a small role in preventing fatigue during
exercise requiring high muscle tensions.
British researchers (Curr Opin Clin Nut
Met Care, 13: 44, 2010) found that the
nervous system senses carbohydrates
as soon as they enter the mouth, and

boosts performance. However, other
studies found no effects. It is likely that
carbohydrate mouth rinses have only
small effects on performance, if they
work at all. (International Journal Sports
Nutrition Exercise Metabolism, 25: 252261, 2015)
needs, determine endurance exercise

capacity and greatly influence life span.
Carnitine is poorly absorbed into muscle
cells. It is insulin-dependent. A study
from the University of Nottingham in the
U.K. found that muscle carnitine uptake
was increased following consumption
of a high-carbohydrate beverage,
but decreased following ingestion of
whey protein. Carnitine should not be
taken at the same time as whey protein
supplements. (American Journal Clinical
Nutrition, 103: 276-282, 2016)
12. BEETROOT JUICE IMPROVES BLOOD

VESSEL HEALTH
10. WHICH IS HEALTHIER: FARM OR WILD

SALMON?
Salmon is a healthy food because

it contains omega-3 fatty acids that
protect against heart attack and stroke,
promote infant brain development and
help ease the symptoms of rheumatoid
arthritis, Crohns disease, psoriasis and
postpartum depression. A public health
service group called the Environmental
Working Group said that farm-raised
salmon fillets sampled in three major
cities contained unsafe levels of
chemicals called PCBs that make their
consumption dangerous particularly
in pregnant women. The PCB levels are
above those recommended by the United
States Environmental Protection Agency
(EPA), but within those set by the U.S.
Food and Drug Administration (FDA).
Healthy fish choices high in omega-3s
include wild salmon, sardines, herring
and mackerel. Fish high in mercury,
another dangerous contaminant, include
albacore tuna, swordfish, shark, red
snapper and halibut. In late 2015, the FDA
approved genetically engineered farmed
salmon and will not require specific
source labels. (ConsumerLab.com,
January 3, 2016)
11. WHEY PROTEIN INHIBITS MUSCLE

CARNITINE ACCUMULATION
Carnitine is a chemical compound

formed from the amino acids lysine and
methionine. It is critical for transporting
fatty acids from the cell interior into
the mitochondria. Carnitine helps
break down long-chain fatty acids and
promotes oxygen consumption. The
mitochondria are the powerhouses of
the cells that provide the bodys energy
Foods high in nitrates, such as beetroot

juice, stimulate the inner lining of blood
vessels to secrete nitric oxide, a chemical
that controls blood flow. Beetroot juice
has positive effects on blood pressure,
sexual performance and endurance
exercise capacity. Beetroot juice has
cardiovascular benefits in patients with
high cholesterol according to a sixweek study led by Shanti Velmurugan
from the William Harvey Research
Institute in London, U.K. Subjects
receiving beetroot juice showed a 24
percent improvement in blood vessel
performance (flow-mediated dilatation).
Beetroot juice also reduced platelet
stickiness by 10 percent, which decreases
the risk of blood clot formation and heart
attack. Beetroot juice is a heart-healthy
food that improves blood vessel health.
(American Journal Clinical Nutrition,
103:25-38, 2016)
Eat a variety of foods to help you stay

healthy and injury free
The ideal body composition depends
on sex, age, genetics and sport
Carbohydrates are critical for the
brain and muscles, particularly during
intense exercise
Consume 1.2 to 2.0 grams of protein
per kilogram of bodyweight
Consume 20 to 35 percent of calories
as fat
Meet the Recommended Dietary
Allowance (RDA) for all micronutrients
Maximize carbohydrate intake in
sports, dependent upon carbohydrate
availability
Foods and fluids consumed before
exercise contribute to carbohydrate
stores, so pregame and pre-practice
nutrition is important
During recovery, replace fluids lost
during exercise
Consume carbohydrates during
prolonged endurance events
Restoration between intense training
sessions requires appropriate intake
of fluids, electrolytes, calories and
carbohydrates.
Optimal nutrition can make the
difference between success and failure
in sports. (Medicine Science Sports
Exercise, 116: 501-528, 2016)
13. ACSM ISSUES SPORTS NUTRITION

GUIDELINES
The American College of Sports

Medicine (ACSM) made the following
recommendations for optimizing nutrition
in active athletes:
Consume adequate calories during
high-intensity or long-duration training
14. NUTRITIONISTS RECOMMEND HIGHER

PROTEIN INTAKE
The United States Department Of

Agriculture (USDA) recommends a
protein intake of 0.8 grams per kilogram
of bodyweight. Recent research on older
adults, people trying to lose weight and
athletes suggest that the protein intake
recommendation should be higher. A
review of literature by Stuart Phillips
from McMaster University in Canada,
and co-workers, concluded that the
recommended protein intake should be
at least 1.2 to 1.6 grams of protein per
kilogram of bodyweight. In older adults,
high protein intake prevents sarcopenia
(muscle loss) as well as decreased
muscle mass and strength, which impairs
blood sugar regulation, mobility and
SEPTEMB ER 2016
FITN ESS R x
for MEN
49
autonomy. High protein intake promotes
weight control. Recently, Philips et al.
(2016) reported that high protein intake
(2.3 grams per kilogram of bodyweight)
plus intense weight training and interval
training increased lean mass and
decreased body fat in people consuming
a low-calorie diet. In active people,
high protein intake promotes tissue
healing and muscle protein remodeling
after exercise. The authors could find
no evidence linking high-protein diets
to kidney disease or impaired bone
health. They concluded that increasing
the protein intake recommendations for
adults would promote optimal health.
(Applied Physiology Nutrition and
Metabolism, 41: 1-8, 2016)
improved submaximal cycling endurance

time by nine percent. Carbohydrates are
the main fuel at exercise intensities above
65 percent of maximum effort. Restricting
carbohydrate intake at night several
times a week, while maintaining total
carb intake, might improve performance
by improving fat use during exercise or
enhancing carbohydrate storage in the
muscles and liver. (Medicine Science
Sports Exercise, 48: 663-672, 2016)
16. POST-INJURY NUTRITION IMPORTANT

FOR OPTIMAL HEALING
Athletic injuries pose severe

metabolic challenges to athletes. A
healthy diet is essential for optimal
healing according to June Kloubec and
Cristen Harris from Bastyr University in
15. SLEEP-LOW CARB DIET BOOSTS
Washington. Athletes should consume
ENDURANCE
enough calories to promote healing
Nighttime carbohydrate restriction
and fuel the 15 to 20 percent increase in
(sleep-low) following an intense
metabolic rate that accompanies injuries.
workout improved endurance
Caloric intake should be less than when
performance during a 10K run,
training intensely but more than when
compared to a group with free access to
sedentary. Recovering athletes need
carbohydrates (control) according to
more protein than normal at least 1.5
a study led by Laurie-Anne Marquet and
to 2.0 grams of protein per kilogram of
Christophe Hausswirth from the French
bodyweight per day. Carbohydrates
National Institute of Sport in Paris. Four
are important but they should not be
days per week during a three-week
overemphasized, in order to prevent
diet trial, the sleep-low group trained
weight gain. Carb intake should be
vigorously in the afternoon, restricted
approximately five to eight grams per
carbohydrate intake at night, exercised
kilogram of bodyweight. Adequate fiber
moderately in the morning and then
intake prevents constipation promoted
consumed a high-carbohydrate breakfast. by post-injury medications. Athletes
The control group followed the same
should also consume foods high in
workout, but could eat carbs in the
omega-3 fatty acids, vitamin C, vitamin E,
evening. Both groups consumed the same beta-carotene, vitamin A, selenium and
amount of carbohydrates in a 24-hour
zinc to help control free radical damage
period. The sleep-low group improved
and excessive inflammation. Foods such
10-kilometer race time by three percent, as blueberries, strawberries, carrots,
while the control group did not change.
broccoli and pineapple are good postSleep-low carbohydrate restriction also
injury foods. Recovering athletes should
eat a variety of healthy foods and avoid
calorie-dense junk foods. (ACSMs Health
& Fitness Journal, 20(2): 7-11, 2016)
17. DIETS HIGH IN MONOUNSATURATED

FATS BETTER REGULATE FAT CELLS
The body tries to maintain balance

in its function through a process called
homeostasis. The same is true of fat
cells. Spanish researchers found greater
activity in genes responsible for fat
breakdown following a diet high in
monounsaturated fatty acids. Typical
foods include olive oil, canola oil, nuts
and avocados. Other diets studied
included high saturated fat diets, low-fat,
high complex carbohydrate diets and
a placebo diet (mixed diet). The study
showed that the fat composition of diets
could influence the activity of fat cells.
(European Journal of Nutrition, published
online March 30, 2016)
50
FI TNES S R x for M E N
S E P T E M BE R 2016
18. SOY PROTEIN REDUCES STRENGTH

GAINS FROM WEIGHT TRAINING IN
OLDER ADULTS
Whey protein plus weight training

promotes muscle protein synthesis in
older adults and prevents sarcopenia
loss of muscle tissue that occurs with
age. Rebecca Thompson and colleagues
from the University of South Australia
in Adelaide, in a study on aging men,
found that supplementing diets with 27
grams of soy protein immediately after
weight training caused lower strength
gains, compared to a group receiving
dairy protein. Estrogen-like compounds
called phytoestrogens found in soya, tofu
and legumes bind to estrogen receptors,
decrease sperm counts and have
feminizing effects. A product found in
soy-based foods called genistein acts like
a weak estrogen.
Soy protein might have reduced
strength gains in older men because
of its effects on testosterone. Messina
and colleagues (Cancer Epidemiol
Biomarkers Prev, 2007) found that soy
protein supplements (approximately 55
grams per day for a month) decreased
blood testosterone levels by 19 percent
and increased estrogen receptor activity.
Testosterone levels returned to normal
within two weeks of discontinuing the soy
supplement. (Clinical Nutrition, 35: 27-33,
2016)
19. HIGH-PROTEIN DIET PLUS

WEIGHT TRAINING IMPROVES BODY
COMPOSITION
The U.S. Department of Agriculture

recommends a daily protein intake of
0.8 grams per kilogram of bodyweight.
Active people might benefit from as much
as 1.5 grams per kilogram. Jose Antonio
from Nova Southeastern University
in Florida, and colleagues, found that
high protein intake (3.4 grams per

kilogram of bodyweight per day) plus a
periodized weight-training program for
eight weeks showed greater decreases
in bodyweight, percent fat and fat mass
than a group consuming 2.3 grams of
protein per kilogram of bodyweight.
There were no differences in fat-free
mass (largely composed of muscle).
Previous studies showed overfeeding
protein without weight training did not
alter body composition. The researchers
concluded that intensely training athletes
would benefit from protein intakes
greater than two grams of protein per
kilogram of bodyweight per day. (Journal
International Society Sports Nutrition, 13:
3, 2016)
20. DHA REDUCES MUSCLE

INFLAMMATION AFTER HEAVY TRAINING
Docosahexaenoic acid (DHA) is an

omega-3 fatty acid that is a structural
part of the brain, skin, sperm, testicles
and eyes. Fish oil is the most significant
dietary source of DHA. Many studies
suggest that DHA reduces inflammation
and the risk of heart disease. Frank
DiLorenzo, Chris Drager and Janet
Rankin from Virginia Polytechnic
Institute and State University found that
DHA supplements (two grams per day)
reduced blood markers of inflammation
(creatine kinase and interleukin 6)
during four days of eccentric training
(negatives). However, DHA had no
effects on muscle soreness or range of
motion during the four-day period or
an additional 13 days of weight training
in untrained people. (Journal Strength
Conditioning Research, 28: 2768-2774,
2014)
21. CARB RESTRICTION ENHANCES

TRAINING ADAPTATIONS TO HIIT
Carbohydrate is the principal fuel

during exercise at exercise intensities
above 65 percent of maximum effort.
We have known for more than 50 years
that people have better endurance when
they consume high-carbohydrate diets.
Scientists from McMaster University
in Canada found that power output
is increased more following lowcarbohydrate diets than when training
with high-carb diets. Researchers
introduced the concept of Hi-LO carb
training. Subjects practiced two intervaltraining workouts per day for two weeks.
Each workout was preceded by a high
and then low carb intake (Hi-LO). Another
group consumed high carbohydrate
intake (HI-HI) before each workout. The
high-low carb consumption protocol
resulted in greater power output by the
end of the study. The researchers used
only moderately trained college students,
so it is not clear whether the results
would apply to serious or elite athletes.
(International Journal Sport Nutrition
24. LOW-CARBOHYDRATE DIETS REDUCE

POWER OUTPUT
During the first six months of weight

loss, low-carbohydrate diets are more
effective than low-fat or mixed diets.
This has encouraged some athletes to
use low-carb diets to fuel their training
sessions. This is a mistake. Research
since the 1960s has shown definitively
that carbs are the main fuel for exercise
at intensities above 65 percent of
maximum effort. Endurance decreases
markedly during low-carb dieting,
particularly during repeated training
sessions. A Brazilian study showed that
low-carbohydrate diets decreased highintensity exercise capacity (max watts)
and endurance in physically active men.
However, the perception of effort was
22. CALCIUM SUPPLEMENTS INCREASE

BLOOD PRESSURE
Many people, particularly women,

take calcium supplements to maintain
or increase bone density. This could be
a mistake. The United States Preventive
Services Task Force, an independent think
tank that reviews studies and develops
clinical recommendations, advised
women to avoid calcium supplements
because they dont increase bone
density and might increase the risk of
heart attack. A study from the University
of Auckland in New Zealand found that
calcium supplements increased blood
pressure and blood coagulation for up to
eight hours. Calcium supplements might
have severe and potentially deadly side
effects. (British Journal Nutrition, 114:
1868-1874, 2015)
23. GINGER PREVENTS POST-EXERCISE

MUSCLE SORENESS AND INFLAMMATION
Increasing ginger consumption might

promote recovery from intense weight
training involving eccentric muscle
contractions (lengthening contractions
or negatives), and reduce inflammation
following intense endurance exercise
according to a literature review by
Patrick Wilson from the University of
Nebraska, Lincoln. An analysis of seven
studies showed that consuming two
grams of ginger per day will help relieve
post-exercise muscle soreness and
promote recovery. Ginger has no effect
on body composition, metabolic rate,
muscle strength or perceived exertion

during exercise. It is not clear whether
these results apply to long-term use in
accomplished athletes. (Journal Strength
Conditioning Research, published online
July 11, 2015)
not different between low- and highcarbohydrate diets. In other words, you
dont feel any worse during exercise on
low-carb diets, but you cant exercise as
hard. Eat your carbs when youre training
hard. (International Journal Sports
Nutrition Exercise Metabolism, 24: 532542, 2014)
25. GRAPE JUICE IMPROVES ENDURANCE
Consuming grape juice for 28 days

improved endurance by 15.3 percent in
a small group of recreational runners,
compared to a control group that
consumed grape-flavored water. The
Brazilian study found no differences in
aerobic capacity or anaerobic threshold.
Grape juice increased total antioxidant
capacity and vitamin A but had no
effect on C-reactive protein, a measure
of inflammation. If the results can be
replicated, consuming grape juice might
be an effective, healthy way of promoting
metabolic health and improving
endurance capacity. (Applied Physiology
Nutrition Metabolism, 40: 899-906, 2015)
SEPTEMB ER 2016
FITN ESS R x
for MEN
51
FitRxTRAINING
BY MICHAEL J. RUDOLPH, PH.D.
The Advantage of
TOTAL-BODY
WORKOUTS
DO BODYBUILDERS HAVE IT WRONG?

If you walk into most gyms on the planet, everyone there
hitting the weights is probably using some type of splittraining workout that systematically trains specific muscle
groups on different days. One of the primary reasons for
the preponderant use of split training is most top-level
bodybuilders typically utilize split routines that train each
muscle group twice a week1 and since theyre so big and
strong, most of us surmise that this training approach
must be the best way to gain muscle. Well, despite the
tremendous popularity of split-training approaches, there
are some very good scientific reasons demonstrating that
the use of total-body workouts, which train the entire body
in one workout, are more effective than split routines at
promoting muscle growth.
TOTAL-BODY WORKOUTS DELIVER MORE

TRAINING INTENSITY AND VOLUME
The most apparent advantage of split-training routines over
total-body workouts is the relatively greater training volume
achieved with split-training protocols. For instance, when
training chest, split-training routines incorporate several sets
of many different bench press movements such as the flat
bench, incline bench and decline bench followed up by some
sort of non-pressing movement to finish off the pecs such as
flyes. Of course, this is quite a bit more volume than the four
or five sets of bench presses that are done during a full-body
program. So, split routines are presumptively more effective
at increasing muscle mass, since greater training volume is
supposedly more effective at stimulating muscle growth.
However, the problem with this line of reasoning is that
weight training rapidly depletes muscle cell energy levels
primarily by consuming the high-energy molecule adenosine
triphosphate (ATP), which donates the energy required to
52
S E P T E M BE R 2 0 1 6
perform muscular contraction from its high-energy phosphate

bonds. More practically speaking, this means that after the
first four to five sets of your chest workout, the fatigued
muscle groups wont be able to generate anywhere near the
same level of intensity during subsequent chest movements.
Naturally, the reduction in intensity largely diminishes
the training effect. On the other hand, total-body training
ordinarily involves only four or five sets per body part. Of
course, this means that all body parts will be trained at a
relatively high intensity during the workout.
Furthermore, because total-body training characteristically
works each body part more times per week than split
routines, the total-body training approach provides a greater
level of high-intensity sets per week. For example, if you
calculate the total amount of high-intensity bench press
movements done per week while doing a split-training
workout relative to a total-body program, total-body programs
result in many more high-intensity movements per week.
For example, using a standard split-routine that trains chest
twice a week, youll perform about eight to 10 high-intensity
bench press movements per week while a total-body
approach will provide at least 15 high-intensity bench press
movements per week. The additional chest work at a greater
intensity will no doubt enhance the training effect and more
potently trigger gains in muscle growth and strength.
MORE ANABOLISM AND LESS CATABOLISM

So, at this point you might be thinking, so what if I do a few
additional sets at lower intensity levels during my split-training
routine? Ill still obtain a training effect that will stimulate muscle
growth. Well, that is likely true, you will probably produce
a training stimulus that will trigger some gains because
resistance training does trigger muscle protein synthesis and
PHOTOGRAPHY BY IAN SPANIER
SEPTEMB ER 2016
FITN ESS R x
for MEN
53
FitRxTRAINING
thus muscle growth,2 especially when that
training session is followed by a protein-rich
meal loaded with the amino acid leucine.3
But, the training effect will be suboptimal
when using a split routine relative to a totalbody workout. Thats because there is another
issue with split training that is related to
the previously mentioned fact that ATP is
rapidly burned during resistance training
and converted into the low-energy molecule
adenosine monophosphate (AMP). The
increase in AMP is a signal to the muscle cell
that energy levels are low. This low energy
status triggers the central energy-regulating
enzyme AMPK, which not only turns on many
different energy-producing biochemical
pathways within the muscle cell that burn
muscle-derived amino acids, sugars and fatty
acids4 to restore energy levels, but AMPK also
turns off pathways that consume energy to
further restore the energy status within the
muscle cell. One of the energy-consuming
pathways turned off by AMPK is protein
synthesis, which AMPK accomplishes by
inactivating the enzyme mTOR5 that normally
activates muscle protein synthesis.6 Because
muscle protein synthesis is required for
muscle growth, the inactivation of mTOR by
AMPK hinders the capacity to build muscle.
Consequently, the use of split-training
methods that generate greater amounts of
AMP, and thus AMPK activation, because of
the higher repetition count, are probably not
the most favorable training approaches for
peak muscle growth.
Of course, one could argue that the
depletion of ATP that occurs during
resistance training, and the resulting
AMPK activation, can quickly be offset by
anaerobically converting glucose into ATP.
While this is true, muscle tissue has a rather
limited supply of glucose, in the form of
glycogen, which will likely be incapable at
fully replenishing the required amount of ATP
to completely prevent AMPK-driven muscle
loss. Moreover, the depletion of muscle
glycogen further triggers AMPK catabolism.
And while the body has plenty of fat to
replenish ATP, the oxidative conversion of fat
into ATP is too slow to sufficiently buffer the
swift catabolism of AMPK. So, while nutritional
approaches can certainly mitigate some
of the negative influences of rapid energy
depletion within muscle tissue, if the energy
deficiency within the muscle is too severe, the
overall muscle-building adaptation can be
diminished considerably.
TOTAL-BODY TRAINING INCREASES

MUSCLE MASS MORE EFFECTIVELY
While the biochemistry of energy
regulation clearly indicates that total-body
workouts should be more effective than
split-training workouts for muscle growth,
there is surprisingly very little research
illustrating this effect. However, a recent
54
S E P T E M BE R 2 0 1 6
study by Schoenfeld et al.7 did look

at the influence that a split routine or
total-body workout had on muscle
growth. Subjects in both groups showed
increases in muscle growth and strength
throughout the entire body. Yet, the
group that used the total-body training
method had greater levels of statistically
significant muscle growth within the
biceps brachii while also showing
greater muscle growth within their
quads that did not surpass statistical
significance yet was still noticeable.
In addition, the total-body training
group also showed a considerable
improvement in bench press strength
relative to the split-routine trained group,
although this improvement also did not
reach statistical significance.
Interestingly, this study purposely
standardized the training volume for
each group, meaning that both groups
performed an equivalent amount of sets
and repetitions. So, considering that the
standard split-routines usually require
more sets and repetitions than total-body
training and this greater training volume
likely activates AMPK to a greater extent,
the more positive influence on size and
strength seen in this investigation caused
by total-body training may have become
more robust and statistically relevant
if the split-training group performed a
more normal, higher-volume training
protocol, as this would likely induce a
more catabolic, muscle-depleting effect
and thus further validate the use of totalbody workouts as a more effective way to
pack on muscle size and strength.
References:
1. Hackett, D.A., N.A. Johnson, and C.M. Chow,
Training practices and ergogenic aids used by
male bodybuilders. J Strength Cond Res, 2013.
27(6): p. 1609-17.
2. Vissing, K., et al., AMPK vs mTORC1 signaling:
genuine exercise effects of differentiated exercise
in humans. Response to letter to editor by Dr A. K.
Yamada. Scand J Med Sci Sports. 22(4): p. 580-1.
3. Pasiakos, S.M., et al., Leucine-enriched
essential amino acid supplementation during
moderate steady state exercise enhances
postexercise muscle protein synthesis. Am J Clin
Nutr, 2011. 94(3): p. 809-18.
4. Baar, K. and K. Esser, Phosphorylation of
p70(S6k) correlates with increased skeletal muscle
mass following resistance exercise. Am J Physiol,
1999. 276(1 Pt 1): p. C120-7.
5. Chan, A.Y. and J.R. Dyck, Activation of AMPactivated protein kinase (AMPK) inhibits protein
synthesis: a potential strategy to prevent the
development of cardiac hypertrophy. Can J Physiol
Pharmacol, 2005. 83(1): p. 24-8.
6. Bodine, S.C., et al., Akt/mTOR pathway is a
crucial regulator of skeletal muscle hypertrophy
and can prevent muscle atrophy in vivo. Nat Cell
Biol, 2001. 3(11): p. 1014-9.
7. Schoenfeld, B.J., et al., Influence of Resistance
Training Frequency on Muscular Adaptations in
Well-Trained Men. J Strength Cond Res, 2015.
29(7): p. 1821-9.
!
EW
N
FUEL YOUR ULTIMATE
PERFORMANCE
Hydroxycut Hardcore Elite Sport

will take your performance to the
extreme with the most advanced energy,
thermogenic and ultimate weight loss
formula ever. Now available at Walmart.
ADVANCED,
SCIENTIFICALLY TESTED
WEIGHT LOSS
LOST
IN 60 DAYS
PLACEBO
HARDCORE
ELITE SPORT
KEY INGREDIENT IN
10.95 LBS.
In 2 scientic studies, C. canephora
robusta standardized to 45%
chlorogenic acids was shown to help
study subjects lose 10.95 lbs. (vs. 5.4
lbs. for the placebo group) in 60 days
with a low-calorie diet, and 3.7 lbs.
(vs. 1.25 lbs. for the placebo group)
in 8 weeks with a calorie-reduced
diet and moderate exercise.
MUSCLETECH.COM
Based on AC Nielsen FDMx unit sales for Hydroxycut caplets. Facebook logo
is owned by Facebook Inc. Read the entire label and follow directions. 2016
EXTREME ENERGY
Increase energy to improve

performance in the gym with
this cutting-edge formulation.
The key ingredient caeine
anhydrous will unleash extreme
energy, as well as enhance
thermogenesis and focus.
NEUROSENSORY MATRIX
Gotu kola extract contributes to a
sensory experience like no other,
and the combination of yohimbe,
theanine and grains of paradise
adds a whole new level to the
sensory experience.
FitRxTRAINING
BY THOMAS FAHEY, ED.D.
THE BEST GYM

EXERCISES FOR
FAT
LOSS
TRAIN YOUR FAT CELLS

FOR LONG-TERM
WEIGHT CONTROL
The wildly successful The Biggest Loser television show started in the United States in
2004 and was adapted for local consumption in more than 30 countries around the world.
Grossly obese men and women competed for a cash prize to lose the most weight. The show
was wildly popular because it gave people hope. More than 67 percent of Americans are obese
or overweight. The Biggest Loser showed people that it was possible to lose more than 100
pounds if they worked hard enough. Unfortunately, the show was more hype than reality.
A long-term study of The Biggest Loser contestants led by Erin Fothergill and Kevin Hall from
the National Institutes of Health in Bethesda, Maryland found that contestants lost an average of
130 pounds during the show, but regained about 90 pounds after six years. Resting metabolic
rate the rate of caloric expenditure decreased by 610 calories per day at the end of the study
but decreased further to 704 calories per day six years later. Weight regain was almost inevitable
because of the large decrease in resting metabolism. The contestants were worse off than before
the show because they had regained previous losses but the rate they burned calories (i.e.,
resting metabolic rate) decreased by 25 percent.
The results of the study were predictable because 95 percent of people who lose weight gain
it back within a year. Breakthroughs in our understanding of fat cell control show that rebound fat
gain is not inevitable. Fat cells can be trained through a combination of high-intensity exercise,
caloric restriction and high-protein intake to lose energy as heat rather than store it as fat. Follow
the principles outlined in this article and you will lose weight and keep it off. Surprisingly, the
program doesnt take that much time, but it requires a change in lifestyle and constant vigilance
to maintain your leaner, more muscular physique.
56
S E P T E M BE R 2 0 1 6
The elements of the Fat Cell Training

Program are simple:
1. Practice high-intensity interval training
and explosive strength training exercises
four to six days per week.
2. Increase protein intake to 2.4 grams of
protein per kilogram bodyweight per day.
3. Decrease caloric intake by 40 percent.
This program is easy. The training program
is intense but short. The high-protein intake
suppresses appetite and makes dieting more
tolerable. The program increases muscle
mass, while you lose weight, which makes it
easier to maintain lost weight. Try it; it works.
THE SCIENCE BEHIND

PERMANENT WEIGHT LOSS
PHOTO BY IAN SPANIER

Fat Cell Training: The human body

contains small amounts of a calorie-burning
tissue called brown fat (brown adipose tissue,
or BAT) that converts food energy directly
into heat. White fat does the opposite it
stores energy. BAT is an important heatgenerating tissue in hibernating animals.
BAT promotes non-shivering thermogenesis,
which generates heat and helps animals and
humans adapt to the cold. Brown fat accounts
for as much as 10 percent of the fat mass
in people living in cold climates, such as
northern Finland. Individual differences in
BAT content and activity play an important
role in human obesity. BAT is turned on by
the sympathetic nervous system, which is the
bodys fight-or-flight system for coping with
stress and emergencies.
Increasing brown fat activation through
high-intensity exercise helps people expend
more calories and burn more fat. Intense
exercise high-intensity interval training
and explosive weight training make white
fat behave more like brown fat a process
called white fat beiging. Intense exercise
causes energy loss through heat dissipation
rather than fat storage. Training-induced
changes in white fat make people more
resistant to obesity and type 2 diabetes.
The body secretes hormones such as
adrenaline (epinephrine) and irisin during
intense physical stress that trigger changes
in white fat cells that prevent weight gain.
Intense exercise stimulates the release of
irisin by muscle tissue, which might explain
many of the beneficial effects of physical
activity. Irisin increases the activity of
genes associated with muscle growth and
converts white adipose tissue to a darker,
more thermogenic (calorie-burning) type
of fat cell. It also improves blood sugar
regulation by reducing insulin resistance.
Irisin increases IGF-1, a powerful anabolic
hormone, and decreases the activity of the
myostatin gene, which limits muscle growth.
It also increases energy expenditure, which
reduces fat accumulation.
SEPTEMB ER 2016
FITN ESS R x
for MEN
57
HIGH-PROTEIN DIET PLUS

HIGH-INTENSITY EXERCISE
People lose muscle tissue when they
lose weight, which makes it difficult
to sustain weight loss. Muscle is highenergy tissue that expends a lot of
calories. You burn fewer calories when
you lose muscle. Independent of muscle
loss, weight loss slows metabolism
probably because white fat maintains its
energy stores. Scientists from Maastricht
University in the Netherlands led by
Roel Vink found that people who lost
the most fat-free mass during weight
loss gained weight the fastest. You can
preserve muscle mass when dieting by
exercising vigorously and consuming a
high-protein diet.
High-intensity exercise and increased
protein intake during reduced-calorie
weight-loss diets increases muscle mass
during weight loss and energizes fat
cells to burn more calories. Scientists
from McMaster University in Hamilton
Canada led by Stuart Phillips and
Thomas Longland showed that caloric
restriction, high-intensity weight training
and intervals, and high-protein diets
could cause substantial changes in body
composition in only four weeks. Test
subjects cut calories by 40 percent and
consumed either 1.2 (LP) or 2.4 grams
58
(HP) of protein per kilogram bodyweight

per day. Both groups performed intense
exercise six days per week. HP lost
almost 11 pounds of fat and gained more
than 2.5 pounds of lean mass in four
weeks compared to nearly eight pounds
and 0.2 pounds in the LP group. The study
showed that high-intensity exercise plus
caloric restriction triggers substantial
changes in body composition and
strength and that the changes are most
significant during a high-protein diet.
CHOOSING HIGH-INTENSITY
EXERCISES
Whole-body, explosive training is most
effective for preserving muscle tissue
and promoting weight loss. The program
involves high-intensity interval training
three days per week and explosive
strength training three days per week.
High-intensity interval training
sounds too good to be true. In studies of
moderately trained people, practicing
HIIT for only 20 minutes in two weeks
triggered changes in aerobic capacity
and endurance that took months from
traditional endurance workouts practiced
30 to 60 minutes per day. Few exercise
techniques are more effective for
improving fitness rapidly than HIIT.
Canadian researchers found that six
sessions of high-intensity interval training
on a stationary bike enhanced endurance,
maximal oxygen consumption, muscle
glycogen and mitochondrial capacity
(mitochondria are the powerhouses
of the cells). The subjects made these
amazing improvements by exercising
only 20 minutes over a period of two
weeks. Each workout consisted of four
to seven repetitions of high-intensity
exercise (each repetition consisted of 30
seconds at near maximum effort) on a
stationary bike. Follow-up studies showed
that practicing HIIT three times per week
for six weeks improved endurance and
aerobic capacity just as well as training
60 minutes five times per week for six
months. These studies (and more than
60 others) showed the value of highintensity training for building fitness
and cutting fat.
Choose exercises that expend the
most calories. Nicholas Ratamess and
colleagues from the Department of Health
and Exercise Science at The College of
New Jersey identified the battling rope
exercise, burpees and squats as effective
fat-burning exercises. Other studies
found that the kettlebell swing was an
excellent whole-body strength-training
exercise that triggers significant caloric
expenditure. The explosive exercise
component of the program uses these
four exercises.
S E P T E M BE R 2 0 1 6
DESCRIPTIONS
OF THE EXERCISES
HIIT: Exercise on an elliptical trainer or
stationary bike. Warm up at a moderate
intensity for two to three minutes. Perform
four to eight sets of 30 seconds sprints at
maximal intensity. Rest or exercise mildly for
two minutes between sets. It is critical that
you exercise as intensely as you can during
each 30-second interval.
Kettlebell swings: Stand one foot or so
behind the kettlebell, sit back and grasp the
handle with both hands. Transfer a large
portion of your weight to your heels, while
at the same time swinging the kettlebell
backwards so that it pendulates (rocks
back and forth) fairly close to your groin.
Then drive the hips forward and forcibly
contract the quads, glutes, pelvic oor and
abdominal muscles; this will promote a
rapid acceleration of the kettlebell upwards
to shoulder level. Exhale sharply (but not
fully) at the top of the swing to accentuate
the bracing motions of the major body
muscles. Keeping the spine in an upright
neutral position (i.e., maintaining the natural
spinal curves), let the kettlebell accelerate
downward as you ex or bend your hips
and knees, and maintain straight arms. Do
50 repetitions and then move to the next
exercise. Starting weights for kettlebell
swings should be 20 kilograms for men and
12 kilograms for women.
Burpee: From a standing position, squat
down and place your hands on the oor, and
then kick your legs behind you and land in
the up push-up position. Do a push-up.
Then drive your knees forward until you are
in a squat position and then spring up as high
as you can into a full jump. Do 30 repetitions
and then move to the next exercise.
Battling Rope: Buy a training rope from an
athletics supply company or a 50-foot length
of 1-1/2 inch rope from Lowes or Home Depot.
Wrap the rope around the post and grasp
each end. Bend the knees, ex the hips and
extend the arms. Move your arms up and
down, creating a wave-like motion with the
rope. Do 50 repetitions with each arm and
then move to the next exercise.
Squats: Start with a light weight on
your back. Keep your back straight, head
level and stand with feet slightly more than
shoulder-width apart and toes pointed
slightly outward. Squat down until your
thighs are below parallel with the oor. Let
your thighs move laterally (outward) so that
you squat between your legs. Hinge at
your hips and dont let your back sag. This
will help keep your back straight and keep
your heels on the oor. Drive upward toward
the starting position, hinging at the hips
and keeping your back in a xed position
throughout the exercise. You can also do this
exercise holding a kettlebell in front of you.
SHUTTERSTOCK IMAGES
FitRxTRAINING
THE FAT CELL

TRAINING
PROGRAM
The purpose of this program is
to increase muscle mass, improve
physical fitness and alter fat cell
metabolism so that you lose fat
and keep it off.
Diet: Follow the dietary
regimen used in the study by
Longland and colleagues:
1. Cut your caloric intake
by 40 percent. For example, a
190-pound man who needs about
2,900 calories per day to maintain
weight should consume about
1,740 calories per day. A webbased calculator can help you
determine your food intake (e.g.,
http://www.calculator.net/caloriecalculator.html).
2. Consume 2.4 grams of
protein per day. A 190-pound man
(86 kilograms) should consume
about 207 grams of protein per
day. This is easily achieved by
drinking three to four whey
protein shakes per day, each
containing 50 grams of protein.
Consume one of the shakes
immediately after exercise.
High-Intensity Interval
Training (HIIT): Practice
HIIT three times per week on
a stationary bike or elliptical
trainer. Sprint four to eight sets
of 30 seconds as fast as you can
(i.e., 100 percent of maximum),
resting two minutes between sets.
Rest can consist of low-intensity
exercise. HIIT will shock your
white fat cells and make them
more like brown fat.
REFERENCES:
Ratamess, N.A. Comparison of the acute
metabolic responses to traditional resistance, bodyweight, and battling rope exercises. J Strength Cond
Res. 29: 4757, 2015
Longland, T.M., et al. Higher compared with lower
dietary protein during an energy deficit combined
with intense exercise promotes greater lean mass
gain and fat mass loss: a randomized trial. Am J Clin
Nutr.103:738746, 2016.
Heydari, M, et al. The effect of high-intensity
intermittent exercise on body composition of
overweight young males. J Obes 2012:480467, 2012.
Sepa-kishi, D.M. and R.B. Ceddia. Exercisemediated effects on white and brown adipose tissue
plasticity and metabolism. Exerc. Sport Sci. Rev. 44:
37-44, 2016.
Marcinko, K. High intensity interval training
improves liver and adipose tissue insulin sensitivity.
Molecular Metab. 4: 903-915, 2015.

Vink, R.G., et al. The effect of rate of weight
loss on long-term weight regain in adults with
overweight and obesity. Obesity 24: 321-327, 2016.
Stanford, K.I. et al. Exercise Effects on white
adipose tissue: beiging and metabolic adaptations.
Diabetes 64:23612368, 2015.
Fothergill, E., et al. Persistent metabolic
adaptation 6 years after The Biggest Loser
competition. Obesity. Published online May 2, 2016.
Trapp, E.G. The effects of high-intensity
intermittent exercise training on fat loss and fasting
insulin levels of young women. Int. J. Obesity 32:
684-691, 2016.
Riou, M-. Predictors of energy compensation
during exercise interventions: a systematic review.
Nutrients 7: 3677-3704, 2015.
Farrar, R.E., et al. Oxygen cost of kettlebell
swings. J Strength Cond Res 24: 10341036, 2010.
Explosive Strength Training:

Perform two to three circuits of
the following exercises three
times per week. Rest 30 seconds
between exercises. Using good
form, do these exercises as
explosively as you can.
Kettlebell swings: 50 repetitions
Battling ropes: 50 repetitions
Burpees: 30 repetitions
Squats with light weights: 30
repetitions
This simple program builds
fitness and muscle mass and cuts
fat quickly. The program is intense,
but it doesnt take much time.
SEPTEMB ER 2016
FITN ESS R x
for MEN
59
Cool
FitRx
THE BEST IN TRAINING,

NUTRITION, HEALTH, AND SUPPLEMENTATION INFORMATION
IN THIS SECTION
61
62
66
72
75
76
78
80
82
HARD 'CORE' TRAINING
CARDIO BURN
MUSCLE LAB
SUPPLEMENT
EDGE
MR. INTENSITY
SUPPLEMENT REVIEW
FAT ATTACK
MEN'S HEALTH
T-KILLERS:
SEE PG.82
PRO AND NEGATIVE

TESTOSTERONE FACTORS
60
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
ULTIMATE IN NUTRITION
MEN'S HEALTH
FitRxCoolDOWN
HARD CORE TRAINING

BY
LISA STEUER
CARDIO FOR
FAT
LOSS
WHAT THE RESEARCH SAYS
ABOUT FASTED CARDIO
Burning body fat is important to

revealing your six-pack, which means
cardio and diet may be essential if
getting leaner is your goal. But theres
a lot of debate about whether or not
performing exercise in a fasted state
is beneficial for fat loss. Some prefer
to work out in the morning, believing
it gives them an edge in their training
and helps accelerate fat loss, while
others say they need to have some
meals and work out in the evening in
order to have a better training session.
Lets take a look at what the research
says about fasted cardio for fat loss.
EXERCISING BEFORE
BREAKFAST
A study conducted by researchers
from the Graduate School of
Comprehensive Human Sciences at
the University of Tsukuba found that
exercise performed before breakfast
may increase 24-hour fat oxidation.
This study involved 10 young and
healthy men. The participants in the
study were recreationally active but
untrained individuals who performed
moderate exercise two to four days a
week. Subjects were asked to maintain
their bodyweight throughout the study.
On the day prior to exercise
sessions, subjects entered a metabolic
chamber and slept for seven hours.
Subjects were provided with three
meals. They exercised for 60 minutes
in the morning before the first meal,
in the afternoon after the second meal
or at evening after the third meal. The
subjects exercised using a bicycle
ergometer and a control group did not
exercise. Researchers measured 24hour energy expenditure and nutrient
oxidation.
It was found that fat oxidation
over 24 hours increased only when

exercise was performed before the
first meal. According to the report,
transient carbohydrate deficit could
have contributed to the 24-hour fat
oxidation.
Close inspection of time courses
of fat oxidation during the resting
period during the morning revealed a
persistent increase in fat oxidation after
morning exercise, with an increased
fat oxidation observed after morning
exercise, according to the study.
The main finding of the study,
according to the report, was that
training increased 24-hour fat oxidation
only when it was performed after an
overnight fast.
LEVEL OF INTENSITY
But when it comes to fasted cardio,
the intensity of the training session
may matter. A previous study by
Horrowitz and colleagues found that
when trained subjects exercised at 50
percent of their maximum heart rate
(which is equal to a leisurely walk)
there werent any differences in fat
burned, whether or not the participants
had eaten. In fact, this held true for
the first 90 minutes of exercise. By the
two-hour mark, it was found that fasted
cardio finally did begin to increase fat
oxidation.
CHANGES IN BODY
COMPOSITION
In another study, Brad Schoenfeld,
Ph.D., CSCS, FNSCA, wanted to
determine if fasted cardio promoted
differences in fat loss over time. This
study involved 20 recreationally
trained subjects. Some participants
were put into a fasted training group,
performing exercise after an overnight
fast, or another group that consumed a

meal before exercise.
In the study, training involved
one-hour sessions of supervised
steady-state exercise on a treadmill,
performed at a fast walk/jog (70
percent of maximal heart rate), and
training was done three days a week
for four weeks. In addition, the subjects
were given customized meal plans
that consisted of a balance of carbs
(~45%), protein (~30%) and fats (25%).
On training days, the morning meals
consisted of a shake with 40 grams
of carbs and 20 grams of protein. It
should also be noted that the study has
an average attendance of more than
95 percent of total sessions, meaning
adherence to the program was
excellent.
At the end of the study, it was
found that both groups did lose
weight, but there were no differences
noted between conditions in body
composition, which led Schoenfeld
to conclude that benefits from fasted
cardio are most likely minor, but that
everyone should try both strategies on
their own to see what works best for
them personally.
THE BOTTOM LINE

Does this mean you should be
waking up every morning and
exercising before you do anything?
When it comes down to it, everyone
is different, and you may have to
experiment a bit to see what works
best for you.
REFERENCES
Iwayama, Kaito, and Reiko Kurihara et al. Exercise Increases 24-h Fat Oxidation Only When It Is Performed Before
Breakfast. EBioMedicine 2.12 (2015)
Schoenfeld, Brad. Does Cardio After An Overnight Fast
Maximize Fat Loss? FitnessRx for Women, February 2013
SEPTEMBER 201 6
FITN ESS R x
for MEN
61
FitRxCoolDOWN
CARDIO BURN
BY
LISA STEUER
CYCLING
TIPS
FROM THE
EXPERTS
MAXIMIZING FAT LOSS, STRENGTH
AND ENDURANCE WITH BIKING
According to an article in The Wall Street Journal, football
players are turning to cycling in order to improve their fitness.
Chad Greenway, second-leading tackler for the Minnesota Vikings, told The Wall Street Journal that he chooses to do interval
training in order to mimic footballs short bursts, finding hills
and climbing them as fast as possible on his bike. Another athlete, Philadelphia Eagles linebacker Connor Barwin, makes a
three-mile trek to the Eagles facility on a bike, and Washington
Redskins running back Alfred Moris always rides his bike to
work, according to The Wall Street Journal.
Clearly, biking and cycling are great options to stay in shape.
After all, if the pros are doing it, its definitely something you may
want to add to your routine if you arent doing it already. Plus, in
addition to the cardiovascular and fat-loss benefits of cycling,
there are also upper body benefits from biking, said Sara Villalobos, who is a My City Bikes spokesperson and cycling advocate
from San Jose, CA. My City Bikes is the web and mobile public
health alliance established in 2010, providing a toolkit for beginners taking control of their health through biking.
The forearms are engaged, especially on geared bikes, by
gripping the handlebars, braking and shifting gears, said Villalobos. Hinging at the hips and keeping the back as straight
as possible will engage the core to keep the hands soft and
responsive on the handlebars. Supporting the riders upper
bodyweight during the ride is similar to an isometric hold that
engages the triceps, biceps and shoulders. Biking off-road adds
more of an dynamic upper-body focus.
DEFINE YOUR GOALS. The coolest thing about cycling is

how many forms of it there are, and how people can choose what
interests them or most suits their cross-training wishes, said
Alise Post, a three-time medalist at the UCI BMX World Championships and an athlete on Team USA in BMX racing for the 2016
Olympic Games. Long road cycling rides improve your cardio
and endurance, whereas mountain bike riding may improve
endurance, bike handling skill and reactiveness with the everchanging terrain. Track cycling is very power-based and would
improve strength. A sport like BMX is extremely explosive, agile
and reactive.
IDENTIFY YOUR FITNESS PRIORITIES. Depending on
the goal of the workout, biking can be aerobic or anaerobic,
said Dani George, 2012 USA Cycling Junior Elite champion and
USA Cycling BMX team member. When the goal is to develop
endurance, low to moderate intensity exercise can be performed on the bike for a longer period of time. There are numerous workouts you can do on a bike that are more anaerobic and
increase your lactic acid threshold.You can perform intervals on
the bike by doing a sprint for a short burst, then bringing down
the intensity until your heart rate returns to an aerobic rate and
repeating the sprint again.You can also get the heart rate up by
doing hill repeats.
TAKE A SPIN
PADDED GLOVES AND GOOD FORM REDUCE PRESSURE ON THE HANDS. Loosening your handlebar grip can
help keep a rider relaxed on the bike and decrease overall
fatigue, said Post.
Often, the tingling of the hands is because [riders have] got
too much weight on their hands, Lyons said. The one thing that
will always take weight off your hands is that you pedal harder
because it will transfer the weight from your hands to your feet.
Not many people realize that the amount of weight on your
hands is proportional to how hard youre pedaling.
CLIPLESS PEDALS AND BIKE SHOES. These will allow you
to pull up on the pedal as well as push down, and without
them youre only using half of your pedal stroke, said Villalobos.
A lot of people dont realize the importance of finishing a
pedal stroke, said Post. You never want to be choppy by only
pushing on the pedals. The reason clip pedals improve speed
and efficiency is because you can not only push forward and
down through six oclock, but you can also pull back and up
Clearly, biking and cycling are great options to stay in shape.

But if youre new to cycling, where do you begin? Here are some
more tips provided by My City Bikes.
BIKE FIT. Having your bike fitted to your body will maximize
power, strength and endurance, said Villalobos.
Going through a good bike fit process helps everybody in
different ways based on their physique, said J.T. Lyons, owner
of Moment Bicycles in San Diego, CA and one of an exclusive
group of F.I.S.T. bike fitting instructors in the world.
A good bike fitter can optimize the set-up of your bike so
when you go into spin class, you know exactly what you need,
Lyons added. Youll be able to take in a tape measure and it
takes you two seconds to set it up with those adjustable bikes.
Then when you get on the bike, youre going to have the exact
same optimized experience on the spin cycle every time you do
a class.
62
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
MAXIMIZING YOUR BIKING POTENTIAL

Now that youre ready to get started, heres what you need for a
better ride:
FROM GNCS TOP-SELLING PREFERRED PRE-WORKOUT BRAND
NEW
BENCHMARK
FOR NEUROSENSORY
EXPERIENCE
ALSO LOOK FOR

MuscleTech researchers have continued to
evolve the pre-workout category by delivering
a targeted neurosensory-enhancing formula
for improved mental focus and unrivaled
intensity. Just one dose of #ShatterTM SX-7
Black OnyxTM Neuro provides explosive
energy to power you through your toughest
workouts. Plus, unlike the competition, every
ingredient is fully disclosed, so theres no
surprises just mind-blowing potency.
Supercharged Sensory and

Enhanced Mental Focus
The most powerful blend of neurosensory
and energy ingredients ever
Provides acetyl-L-carnitine, alpha-GPC,
huperzine and two unique forms of choline
TM
#Shatter
SX-7 Black
OnyxTM Ripped
PRE-WORKOUT/
WEIGHT LOSS
HYBRID
FORMULA
Powerful dose of beta-alanine for

strength and citrulline for vasodilation
and muscle pumps
EXCLUSIVELY AVAILABLE AT
MUSCLETECH.COM
Facebook logo is owned by Facebook Inc.
FitRxCoolDOWN
CARDIO BURN
between six and 12. Think of each pedal stroke like

a square: forward, down, back, up.
SEAT. Bike seats are one of the simplest and
most affordable ways to customize your bike, said
Villalobos, adding that a local bike shop can help
you find a seat that matches the width of your ischial
tuberosities (sit bones) and provide the appropriate
amount of padding to keep you comfortable without
interfering with your pedal stroke. If youre riding
mainly in spin class, you cant bring your own seat,
but you can pick up a pair of padded bike shorts
that will make a huge difference in your comfort
level, she said.
If you have the right saddle underneath the rider, then you can pivot at the pelvis instead of curving the back, which puts pressure on the front of the
discs. Try out different saddles and see what works
for your anatomy, said Lyons.
In addition, the height and horizontal position of a
regular bike or a spin bike can be shifted to suit your
body. But your optimal seat height may change over
time as you become more bike fit, said Villalobos.
Seat height is important when it comes to preserving your joints, as having a seat thats too low or
too high for a prolonged period of time can cause
knee and lower back injury, said George.
GET STARTED!
For information about bike fit, and beginnerfriendly local bike experts who can help you master
things like shifting, visit mycitybikes.org.
HAVE A MINUTE TO EXERCISE?

What if we told you that 60 seconds of intense exercise may have the same
benets as 45 minutes of moderate exercise? It almost sounds too good to be
true, but a study has found that this may be the case, as reported The New
York Times.
The study was done by researchers at McMaster University in Hamilton,
Ontario and involved 25 out-of-shape young men. According to The New York
Times, participants were randomly divided into three groups. One group changed
nothing about their current nonexistent exercise routines. Another group started
doing a typical endurance workout routine (riding at a moderate pace on a
stationary bike for 45 minutes with two-minute warm-up and three-minute cooldown), and another group did the shortest workout with interval training. That
third group with the shortest workout warmed up for two minutes on a stationary
bicycle, pedaled as hard as possible for 20 seconds, went at a slow pace for two
minutes, pedaled as hard as possible again for 20 seconds, followed by another
two minutes of slow riding and another 20 seconds of all-out sprint. All groups
did three sessions of their workout every week for 12 weeks.
When the study was complete, the researchers found that it didnt seem to
matter whether the participants completed longer endurance workouts or shorter
more grueling workouts. At the end of the study, all the exercises showed nearly
identical gains, increasing endurance by almost 20 percent and showing improvements in insulin resistance. So, the study reveals that you can exercise for
less time and still may get the benets of a longer, more moderate workout. Of
course, everyone is different, but its worth giving it a try!
REFERENCES
Reynolds, Gretchen. 1 Minute of All-Out Exercise May Have Benets of 45 Minutes of Moderate
Exertion. The New York Times, 27 Apr. 2016. Web. 11 May 2016.
Clark, Kevin. Training on Wheels: The Rise of the NFL Cycling Nerd. The Wall Street Journal, 30 Dec,
2015
CLINICALLY RESEARCHED KEY INGREDIENTS
THE BEST
HIGH PERFORMANCE
MULTIVITAMINS
FOR MEN
Customizable Formulas
For Your Fitness Goals
VitaMax Energy &

Metabolism SX-7
Black Onyx
VitaMax Test
SX-7 Black Onyx
VitaMax Sport
SX-7 Black Onyx
Benet
Increased energy for

superior workouts
Increased free
testosterone
Increased power,
performance & plasma ATP
Key
Ingredients
Enhanced focus, increased

metabolism and extreme
energy from a researchinspired dose of caffeine
A powerful 7-in-1 formula that

increases free testosterone and
decreases estradiol in 7 days
with a precise dose of boron1
MuscleTech introduces a new line

of best-in-class, premium quality,
customizable multivitamins specically
designed to help meet your goals. In a
new era of multivitamins, VitaMax SX-7
Black Onyx provides three exclusive
options for men, each containing vitamins
and minerals that hard-training male
athletes want for general health support.
Contains a dose of Terminalia

arjuna found to increase VO2
max by 4.9% and average
absolute power by 3.6%2
EXCLUSIVELY AVAILABLE AT
RESEARC H & DEVELOPMENT
MUSCLETECH.COM
1 Naghii et al., 2011. Journal of Trace Elements in Medicine

2 Sandhu et al., 2010. Int J Ayurveda Res.1(3):1449.
and Biology. 25:5458.
FitRxCoolDOWN
MUSCLE LAB
BY
MICHAEL J. RUDOLPH, Ph.D.
LESS REST FOR MORE

MUSCLE GROWTH
AND STRENGTH
A key factor influencing training intensity is the amount

seconds between sets, and about 60 seconds in between
of rest taken between sets. When training for strength,
each exercise.
the recommended rest interval typically lasts between
The crucial finding of this study was that the
two to five minutes. This length of time provides the
bodybuilders were much better at sustaining the desired
recovery necessary to maintain the desired repetition
repetition range throughout the entire workout, conceivably
range throughout the workout for the
because this training approach was
CREATINE MONOHY- performed with weights and rest
most positive influence on strength.1-3
Alternatively, decreasing the rest interval DRATE IMPROVES THE intervals typically used by competitive
to around 30 to 60 seconds does not
RECUPERATIVE CAPAC- bodybuilders. Consequently, the
allow for complete recuperation, putting ITY OF MUSCLE TISSUE, bodybuilders were able to resist the
considerable stress on the muscle that
effects of muscle fatigue because of
REDUCING THE REpreferentially drives muscle growth.4-6
adaptations caused by their training
QUIREMENT FOR MORE style.
Although the suggested length of
EXTENSIVE PERIODS OF The authors of this study concluded
the rest interval appears to be well
established, studies show that frequent
REST BETWEEN SETS. that some of the key training adaptations
training with short rest intervals and
that improved muscular performance in
relatively heavy weights results in adaptations within the
the bodybuilding group included increased mitochondrial
body that can preserve training intensity, or repetition
density within the muscle, which would enhance the muscle
range, throughout the workout, even while using short rest
cells energy production, thus resisting muscular fatigue.
periods. In theory, the capacity to simultaneously lift heavier
Additionally, the researchers theorized that an enhanced
weights with shorter rest periods should result in excellent
buffering capacity within the muscles of the bodybuilding
gains in both size and strength. Furthermore, research also
group would mitigate the negative influence that lactic acid
indicates that supplementing this training scheme with
has on muscular contraction, ultimately improving exercise
certain ergogenic aids that speed up muscle recuperation,
performance.
such as creatine monohydrate, will promote even greater
Altogether, the results of the above study highlight the
levels of concurrent muscle growth and strength gains.
remarkable ability of the body to adapt to different exercise
stimuli, which in this case specifically, provides the ability
MUSCULAR ADAPTATIONS TO
to sustain training intensity, even while using short rest
SHORTER REST PERIODS
periods.
The capacity of the human body to adapt to resistance
SHORTER REST INTERVALS CONCURRENTLY
exercise is a well-known phenomenon with clear-cut rules
ENHANCE SIZE AND STRENGTH
that at times appear immutable. In the world of exercise
The adaptation of the body to short rest intervals
science, one deep-rooted principle that is typically
demonstrated in the aforementioned study by Kraemer et
unquestioned is the optimal length of rest required between
al.7 suggests that shorter rest intervals with high-intensity
sets for different outcomes, such as muscle hypertrophy
training should increase both muscle size and strength
or muscle strength, with strength gains typically requiring
simultaneously. In order to see whether this training
relatively longer rest intervals.
approach could achieve size and strength, a study by
Despite these apparent certainties, a study by Kraemer
Villaneuva et al.8 investigated a workout approach mixing
et al.7 suggests these rules should be challenged as it was
found that specific training practices can reduce the amount
high-intensity training with short rest intervals. In this study,
of rest needed between sets, even while training with
researchers exposed two groups to high-intensity resistance
moderately heavy weights. In this study, a group of male
training, while allowing short rest periods of 60 seconds for
bodybuilders and powerlifters performed circuit training
one group and 90 seconds for the second group. The results
for the entire body that involved 10 different exercises. Each
show that both groups increased testosterone levels, which
exercise included three consecutive sets using a weight
boosts muscle mass, while also exhibiting considerable
that allowed 10 repetitions in each set. Subjects rested 10
strength gains.
66
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
MUSCLE LAB
FitRxCoolDOWN
COMBINE CREATINE WITH
SHORTER REST INTERVALS
FOR SUPERIOR GAINS IN
SIZE AND STRENGTH
Creatine monohydrate
supplementation combined with
resistance training has been shown
to synergistically accentuate muscle
hypertrophy and strength.9 The positive
effects from creatine monohydrate on
muscle tissue occur, in part, because
creatine is converted in the body into
creatine phosphate, which functions by
replenishing energy in the form of ATP
within the muscle cell. The increased
energy within the muscle cell extends
the duration of muscular contraction,
effectively resisting muscle fatigue, which
ultimately improves muscle growth and
strength.
Seeing that the rest interval also
lessens muscle fatigue with longer rest
periods normally required for optimal
strength training, perhaps the use of
creatine monohydrate could decrease the
requirement, to some degree, for longer
rest intervals between sets when lifting
heavier weights. Creatine monohydrate
could effectively permit shorter rest
periods that promote sufficient rest
to support strength gains, while also
providing the anabolic stimulus normally
triggered by short rest periods.
To see if creatine monohydrate could
reduce the absolute requirement for
longer rest periods while using fairly
heavy weight, a study by Souza-Junior et
al.10 compared strength and hypertrophy
responses to resistance training programs
that used either longer rest intervals of
two minutes, or shorter rest intervals
that decreased during the eight-week
study, from 105 seconds to 30 seconds.
All subjects did the same exercises while
performing eight to 10 reps for all sets.
In addition, all subjects supplemented
with identical amounts of creatine
monohydrate throughout the study.
The results of the study showed that
the combination of creatine monohydrate
supplementation with resistance training
increased muscular size and strength to
a similar degree, despite the rest interval
length between sets. The authors of the
study concluded that because the volume
of training was significantly greater for
the group using a two-minute rest interval
compared to the group that had shorter
rest intervals, but strength gains were
similar in both groups, that creatine
supplementation apparently improved
strength more effectively for the short
rest interval group. These results suggest
that creatine monohydrate can reduce
68
F IT N E SS R x
for MEN
the requirement for longer rest intervals

when training with heavier weights for
strength gains.
Clearly, the above study would have
been more conclusive if it included a
third group that consumed creatine,
used short rest intervals and performed
a training volume similar to the group
utilizing two-minute rest intervals, to see
if they gained the most size and strength.
Nevertheless, despite the shortcomings of
this study, the data support the hypothesis
that creatine monohydrate improves
the recuperative capacity of muscle
tissue, reducing the requirement for
more extensive periods of rest between
sets particularly during high-intensity
training, which normally requires longer
periods of rest for optimal muscular
performance.
For most of Michael Rudolphs career he has been
engrossed in the exercise world as either an athlete (he
played college football at Hofstra University), personal
trainer or as a research scientist (he earned a B.Sc. in
Exercise Science at Hofstra University and a Ph.D. in
Biochemistry and Molecular Biology from Stony Brook
University). After earning his Ph.D., Michael investigated
the molecular biology of exercise as a fellow at Harvard
Medical School and Columbia University for over eight
years. That research contributed seminally to understanding the function of the incredibly important cellular energy
sensor AMPK leading to numerous publications in peerreviewed journals including the journal Nature. Michael is
currently a scientist working at the New York Structural
Biology Center doing contract work for the Department of
Defense on a project involving national security.
REFERENCES
1. Richmond SR and Godard MP. The effects of varied
rest periods between sets to failure using the bench press
in recreationally trained men. J Strength Cond Res 2004;18,
846-849.
2. Willardson JM and Burkett LN. The effect
of different rest intervals between sets on volume
components and strength gains. J Strength Cond Res
2008;22, 146-152.
3. Willardson JM and Burkett LN. The effect of rest
interval length on the sustainability of squat and bench
press repetitions. J Strength Cond Res 2006;20, 400-403.
4. Goto K, Nagasawa M, et al. Muscular adaptations
to combinations of high- and low-intensity resistance
exercises. J Strength Cond Res 2004;18, 730-737.
5. Kraemer WJ, Marchitelli L, et al. Hormonal and
growth factor responses to heavy resistance exercise
protocols. J Appl Physiol 1990;69, 1442-1450.
6. Kraemer WJ and Ratamess NA. Fundamentals of
resistance training: progression and exercise prescription.
Med Sci Sports Exerc 2004;36, 674-688.
7. Kraemer WJ, Noble BJ, et al. Physiologic responses
to heavy-resistance exercise with very short rest periods.
Int J Sports Med 1987;8, 247-252.
8. Villanueva MG, Villanueva MG, et al. Inuence
of rest interval length on acute testosterone and
cortisol responses to volume-load-equated total body
hypertrophic and strength protocols. J Strength Cond Res
2012;26, 2755-2764.
9. Buford TW, Kreider RB, et al. International
Society of Sports Nutrition position stand: creatine
supplementation and exercise. J Int Soc Sports 2007;Nutr
4, 6.
10. Souza-Junior TP, Willardson JM, et al. Strength and
hypertrophy responses to constant and decreasing rest
intervals in trained men using creatine supplementation. J
Int Soc Sports Nutr 2011;8, 17.
SEPTEMB ER 2016
! FUL
WER
EPOW
N IS
N
EA
CL
TRUSTED PERFORMANCE
JUST GOT
BIGGER
EPIQTMWKHEUDQGWKDWVFHPHQWHGDUHSXWDWLRQIRUSURYLGLQJXOWUDFOHDQDWKOHWHWUXVWHGIRUPXODVLV
UHOHDVLQJDQHZOLQHRISRZHUIXOVXSSOHPHQWVVHWWRFKDQJHWKHZD\\RXWUDLQDJDLQ(DFKIRUPXODLV
EDVHGRQWKHODWHVWUHVHDUFKDQGIXOOVFLHQWLFGRVHVRISRWHQWNH\LQJUHGLHQWVWRGHOLYHUUHVXOWV\RXFDQWUXVW
STRYKE
QUAD TEST
TM
ISOLATE
SLASH
TM
CREATINE-X5
TM
Max-Strength
Pre-Workout Formula
Advanced
Testosterone Booster
Ultra-Pure,
Rapid-Release Protein
6FLHQWLFDOO\)RUPXODWHG
Thermo Energizer
5 Most Effective Forms of

Creatine
8QOLNHWKHFRPSHWLWLRQ
0D[VWUHQJWKWHVWRVWHURQH
)RUPXODWHGZLWKWKH
8OWUDDGYDQFHG
)RUWLHGZLWKPRUH
WKLVFOLQLFDOO\GRVHG
SHUIRUPDQFHHQKDQFHU
KDVFOLQLFDOVWXGLHV
EDFNLQJWKHIRUPXODV
SRZHUIXONH\LQJUHGLHQWV
EHWDDODQLQHWDXULQH
DQGDVKZDJDQGKD
HQKDQFHPHQWIRUPXOD
WKDWLVGHVLJQHGWRERRVW
IUHHWHVWRVWHURQHZLWKLQ
WKHQRUPDOKHDOWK\UDQJH
GHFUHDVHVHUXPFRUWLVRO
DQGHQKDQFHDWKOHWLF
SHUIRUPDQFH
FOHDQHVWSURWHLQVRXUFHV
DYDLODEOHPLFUROWHUHG
SURWHLQLVRODWHVDQGIDVW
DEVRUELQJZKH\SHSWLGHV
ZKLOHDOVRVXSSO\LQJ
%&$$VJOXWDPLQHDQG
SUHFXUVRU
VFLHQWLFDOO\IRUPXODWHG
WKHUPRJHQLFIRUPXOD
IHDWXULQJ\RKLPEHDQFLHQW
SXHUKWHDDQGVNXOOFDS
WRGHOLYHUDQHZSRWHQW
VHQVRU\H[SHULHQFHOLNH
QHYHUEHIRUH
FUHDWLQHSHUVHUYLQJWKDQ
WKHFRPSHWLWLRQWKLV
VFLHQWLFDOO\GRVHG
PD[VWUHQJWKIRUPXOD
DOVRLQFOXGHVIHQXJUHHN
IRULPSURYHGFUHDWLQH
XSWDNHLQWR\RXUPXVFOHV
EPIQRESULTS.COM
AVAILABLE AT
Follow us on Twitter and Facebook

and tell us how you fuel your gains:
EpiqResults
@EpiqResults

THE M.A.X. MUSCLE PLAN
FitRxCoolDOWN
BY
BRAD SCHOENFELD, Ph.D., CSCS, FNSCA
ARE
DROP
SETS
A BENEFICIAL TECHNIQUE FOR ENHANCING
MUSCLE GROWTH?
THE POTENTIAL FOR
HIGHER MUSCLE
ACTIVATION AND
HEIGHTENED
METABOLIC
STRESS PROVIDES
A LOGICAL BASIS
FOR INCREASING
ANABOLISM
THROUGH A VARIETY
OF MECHANISTIC
FACTORS.
It is commonly believed that training to
muscular failure is essential to maximize
muscle growth.14 The consensus definition
of failure is the point at which an additional
concentric repetition cannot be completed
with proper form. It has been speculated
that training to failure in this fashion activates a greater number of motor units14,
thereby stimulating the largest type II fibers postulated to have the greatest growth
potential.1
Heres the rub: At the point of concentric
failure, muscles are still not maximally fatigued; force production can be maintained
at lower loads.13 As such, many in the fitness world are continually experimenting
with special techniques in an effort to go
beyond failure and thereby enhance
70
FI TNE S S R x
for M E N
results. One such technique is called drop

sets, also known as descending sets and
breakdown sets.8,9 Simply stated, a drop
set involves performing a set to muscular
failure with a given load, immediately decreasing the load, and then pumping out as
many additional reps as you can to failure.
Conceivably, this technique may promote
greater muscular growth by inducing
greater musculus uvulae (MU) fatigue.14
Moreover, the increased time under tension associated with drop sets heightens
metabolic stress and ischemia4, which have
been implicated as hypertrophic mechanisms.10 Multiple drops can be performed
to induce even greater levels of fatigue and
metabolic stress, and hence potentially
further enhance anabolism.
S E P T E M BE R 2 0 1 6
LOOKING AT THE RESEARCH

Initial research into drop sets
focused on their potential to enhance
the post-exercise anabolic environment.
Goto et al.4 showed that the inclusion
of a low-intensity set (50% of 1RM)
immediately following performance of
a high-intensity set of leg extensions
produced a significantly greater acute
growth hormone (GH) spike, compared
to the protocol performed without a
drop set. While spiking GH levels has
been touted by some as a prominent
driver of lean muscle, recent research
calls into question the hypertrophic
benefits of elevated post-exercise
hormonal levels.12 Thus, the practical
application of these results are dubious
chest press, leg press and lat pulldown. At studys end, no significant
differences in changes in fat free
mass were seen between groups,
suggesting that the inclusion of drop
sets did not enhance muscle growth.
A major limitation of the study was
that body composition was assessed
by air-displacement plethysmography (i.e., the Bod Pod), which provides only a crude estimate of actual
changes in fat-free mass. Moreover,
fat-free mass is not specific to skeletal muscle; it also includes bone
and body water. Hence, the study
provides little insight into whether
drop sets are an effective technique
to increase muscular gains.
ENHANCING THE
HYPERTROPHIC
RESPONSE TO LIFTING
Given the lack of clarity in the
research, we must attempt to extrapolate the implications of current
with respect to muscle development.
evidence to guide decision-making
Follow-up work by the same lab sought to
on the topic. In this regard, the conprovide insight into the long-term effects of drop
cept of drop sets does seem to have
sets on muscular adaptations.5 Recreationally
a solid rationale for enhancing the
trained men were recruited to perform a two-day- hypertrophic response to lifting.
per-week, hypertrophy-type resistance training
The potential for higher muscle acprogram for six weeks consisting of three sets of
tivation and heightened metabolic
the leg press and leg extension. After this initial
stress provides a logical basis for
phase, where all participants showed an approxi- increasing anabolism through a
mately four percent increase in muscle crossvariety of mechanistic factors.11 An
interesting theory is that drop sets
sectional area, the subjects were randomized to
perform either a basic strength-type routine (five may be particularly beneficial for
promoting growth in the type I fisets at 90% of 1RM) or the same routine with the
bers. Considering the fact that type
inclusion of a light-weight drop set. After four
I fibers are endurance-oriented and
weeks, the drop set group showed an additional
~two percent increase in muscle growth while the thus have a higher fatigue threshold,
group performing just the strength-type protocol the greater time under load provided during drop-set training would
had a slight decrease in results. A limitation of
plausibly stimulate these fibers to
the study was that it did not control for total traina greater degree than traditional
ing volume. Given that there is well-documented
dose-response relationship between volume and training alone.
There is a potential downside to
muscle hypertrophy7, this leaves open the possibility that the greater muscle protein accretion
using drop sets, however. Alteraassociated with the performance of drop sets was tions in anabolic hormonal levels
caused by an increase in training volume.
have been shown with repeated
Recently, Fisher and Steele2 randomized a
bouts of training to muscular failure,
cohort of resistance-trained men and women to
including reductions in resting IGFperform one of three different protocols: a group
1 concentrations and a blunting of
that performed a single set of an eight to 12 represting testosterone levels.6 This
increases the potential for overtrainetition maximum (RM); a group that performed
the same routine with a drop set with a 30 percent ing and psychological burnout,
which ultimately has a negative
reduction of the initial training load; and a group
that performed the routine at 4RM then performed impact on lean muscular growth.3
a double drop set by reducing the load 20 percent Since drop sets technically take the
neuromuscular system beyond
on successive breakdowns. The protocol was a
failure, it stands to reason that the
full-body routine carried out twice a week for 12
weeks, but drop sets were only performed on the risk of overtraining becomes even
greater with their persistent use.

So, how should you go about integrating drop sets into your training program?
Although theres no cookie-cutter prescription that can be adopted, it seems
prudent to employ them sparingly in the
context of a periodized routine. As a general rule, limit their use to a select few sets
in a given training session throughout the
training year.9 If applicable, increase their
frequency during short periods (a month
or so) intended to promote overreaching,
such as a pre-competition period. This
can bring about a supercompensatory
response, whereby muscle development is
optimized. Importantly, be cognizant of the
symptoms of overtraining and adjust use of
this advanced training technique according
to your individual response.
Brad Schoenfeld, Ph.D., CSCS, FNSCA is widely

regarded as one of the leading authorities on training
for muscle development and fat loss. He has published
over 60 peer-reviewed studies on various exercise- and
nutrition-related topics. He is also the author of the bestselling book, The M.A.X. Muscle Plan, and runs a popular
website and blog at www.lookgreatnaked.com.
REFERENCES
1. Adams G and Bamman MM. Characterization and regulation of mechanical loading-induced compensatory muscle
hypertrophy. Comprehensive Physiology 2829, 2012.
2. Fisher JP, Carlson L and Steele J. The Effects of Breakdown Set Resistance Training on Muscular Performance and
Body Composition in Young Men and Women. J Strength Cond
Res 2016;30: 1425-1432.
3. Fry AC and Kraemer WJ. Resistance exercise overtraining and overreaching. Neuroendocrine responses. Sports Med
1997;23: 106-129.
4. Goto K, Sato K and Takamatsu K. A single set of low
intensity resistance exercise immediately following high intensity resistance exercise stimulates growth hormone secretion in
men. J Sports Med Phys Fitness 2003;43: 243-249.
5. Goto K, Nagasawa M, et al. Muscular adaptations to
combinations of high- and low-intensity resistance exercises. J
Strength Cond Res 2004;18: 730-737.
6. Izquierdo M, Ibanez J, et al. Differential effects of strength
training leading to failure versus not to failure on hormonal
responses, strength, and muscle power gains. J Appl Physiol
2006;100: 1647-1656.
7. Krieger JW. Single vs. multiple sets of resistance exercise
for muscle hypertrophy: a meta-analysis. J. Strength Cond Res
2010;24: 1150-1159.
8. Ogborn D and Schoenfeld BJ. The role of fber types
in muscle hypertrophy: Implications for loading strategies.
Strength Cond J 2014;36: 20-25.
9. Schoenfeld B. The use of specialized training techniques
to maximize muscle hypertrophy. Strength Cond J 2011;33: 60-65.
10. Schoenfeld BJ. The mechanisms of muscle hypertrophy
and their application to resistance training. J Strength Cond Res
2010;24: 2857-2872.
11. Schoenfeld BJ. Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training.
Sports Med 2013;43: 179-194.
12. Schoenfeld BJ. Postexercise hypertrophic adaptations:
a reexamination of the hormone hypothesis and its applicability to resistance training program design. J Strength Cond Res
2013;27: 1720-1730.
13. Willardson JM, Norton L and Wilson G. Training to failure
and beyond in mainstream resistance exercise programs.
Strength Cond J;2010;32: 21-29.
14. Willardson JM. The application of training to failure in
periodized multiple-set resistance exercise programs. J Strength
Cond Res 2007;21: 628-631.
SEPTEMBER 2016
FITN ESS R x
for MEN
71
SUPPLEMENT EDGE
FitRxCoolDOWN
BY
MICHAEL RUDOLPH, Ph.D.
THE ULTIMATE
PRE-WORKOUT
STACK!
INCREASE LEAN BODY MASS 100%

147% MORE STRENGTH
BIGGER LIFTS! MORE POWERFUL REPS
SCIENTIFICALLY PROVEN!
The ultimate stack is the perfect union

of ingredients that seamlessly complement
each other in many ways, ultimately generating superior muscular performance. Advanced
Molecular Labs (AML) has created the ultimate
pre-workout stack with the release of its new
product, AML Power RepTM. When stacked
with its recently released AML Preworkout,
AML Power RepTM provides the ultimate in
pre-workout supplementation. This powerful
combination will load your muscles with energy and vastly improve muscular strength and
endurance, so you can push your body to new
limits for longer periods of time and revitalize
a sluggish central nervous system (CNS) for
greater motivation to get into the gym and start
pounding the weights with extreme intensity
and resilience!
The optimal timing for this stack would
be to drink AML Preworkout one hour before
entering the gym, giving enough time for the
supplement to boost energy and motivation.
Then, right before you start training, take the
recommended dosage of AML Power RepTM
for an additional boost that will provide endless energy, mental focus and strength for the
entire workout.
ENERGETIC BUZZ FROM STACKING CAFFEINE, THEACRINE AND

P-SYNEPHRINE
Caffeine is a solid foundation for any preworkout supplementation protocol. That is
because caffeine triggers a number of mechanisms that enhance exercise performance,
including greater muscular contraction force,
increased cellular energy production within
muscle tissue and stimulation of the CNS.
While increased contractile forces and energy
production within muscle from caffeine can
improve muscular strength and endurance,
72
FI TNE S S R x
for M E N
caffeines ability to stimulate the CNS improves exercise performance in multiple

ways. Caffeine activates the CNS by directly
inhibiting the adenosine receptor in the brain,
triggering the release of two neurotransmitters, dopamine and adrenaline.1 This surge
of dopamine and adrenaline amps-up the
neurochemical environment within the brain,
reducing fatigue and sluggishness for greater concentration and intensity while training
in the gym.2 The surge of neurotransmitters
also improves overall energy and mood3,
making it an ideal pre-workout supplement
S E P T E M BE R 2 0 1 6
and a key ingredient in AML Preworkout.

Although caffeine is a remarkable
performance-enhancing supplement that
should be part of any serious pre-workout
supplement, stacking it with theacrine and
p-synephrine, two compounds found in
AML Power RepTM, will heighten some of
the impressive ergogenic effects of caffeine,
based on their independent ability to improve energy production and reduce fatigue.
Theacrine is a protoalkaloid, with a similar
chemical structure to caffeine, and it triggers dopamine release in a similar fashion
to caffeine, improving arousal and motivation.

This effect was shown in an initial study where
theacrine increased energy, diminished fatigue
and improved concentration, just like caffeine.4
However, unlike caffeine, which can produce
a tolerance after as little as four days of consumption5, theacrine use for up to seven days
showed no signs of desensitization.
The research indicates that the combined
intake of caffeine with theacrine should enhance mood and energy, with no decrease in
potency, for longer periods of time effectively
increasing overall arousal and focus before
hitting the gym.5 Furthermore, the combined use
of caffeine and theacrine plausibly stimulates
the release of greater levels of dopamine, as a
second study by Kuhman et al.6 showed that
combining theacrine with caffeine had a greater
impact on feelings of energy and mood relative
to the consumption of caffeine alone, demonstrating an additive effect from consuming both
caffeine and theacrine.
AML Preworkout is also loaded with tyrosine
and the tropical plant Mucuna pruriens, which
contains the dopamine precursor L-dopa.7
Together, both of these ingredients effectively
increase dopamine production as well8,9, meaning their combined intake with caffeine and
theacrine in this potent pre-workout stack will
foster even greater focus and concentration
while training.
Stacking caffeine with the second protoalkaloid in AML Power RepTM, p-synephrine, will give
rise to even greater energy levels within the
muscle cell, delivering superior muscular endurance, as p-synephrine also converts glucose
and fat into energy10 for the muscle cell, just like
caffeine. The apparent improvement in muscular energy levels was demonstrated in a study
by Ratamess et al.11, which found that taking 100
milligrams of p-synephrine (the same amount
in AML Power RepTM ) right before you start
training improved performance, increasing the
total amount of repetitions completed during
the study demonstrating improved muscle
endurance.
LESS PAIN FOR GREATER

STRENGTH GAINS WITH THE
ULTIMATE PRE-WORKOUT STACK!
Another performance-enhancing effect from
stacking AML Preworkout with AML Power
RepTM will be an extraordinary capacity to reduce the pain associated with weight training.
The capacity to blunt pain tends to reduce perceived exertion during exercise, increasing the
capacity to train with higher levels of intensity
for longer periods of time, ultimately increasing the training effect. This analgesic effect will
come from three of the ingredients in this stack:
ATP, caffeine and theacrine.

The pain-reducing effect from all three compounds is triggered when each binds to a specic set of purine receptors embedded within
the cell membrane of certain spinal cord and
peripheral neurons. The interaction with the purine receptor initiates certain cellular-signaling
cascades within these neurons, mitigating pain
sensitivity. This ability to minimize pain likely
contributes to the lower rating of perceived
exertion (RPE) reported by test subjects after
consuming caffeine. In a recent review of 21
independent studies investigating the inuence
of caffeine on RPE, it was found that caffeine
reduced RPE during exercise by 5.6 percent.12
In addition, this review also showed that caffeine improved exercise performance by 11.2
percent, suggesting that the lowered RPE during
exercise from caffeine use likely represents one
of the performance-enhancing mechanisms
triggered by caffeine. Theacrine also exerts an
analgesic effect. One study showed that oral
consumption of theacrine in mice reduced pain
perception from a hot plate, and pain associated with the injection of the compound acetic
acid.13
The ability of caffeine to reduce pain perception during exercise, and enhance muscular
performance, implies that ATP and theacrine
can do the same. Thus far, there are no stud-
This powerful combination will load your muscles with energy and vastly improve muscular strength and endurance, so you can push your body to new limits
for longer periods of time for greater motivation to get into the gym and start
pounding the weights with extreme intensity and resilience!
SEPTEMBER 2016
FITN ESS R x
for MEN
73
FitRxCoolDOWN
ies linking either ATP or theacrine intake
to reduced RPE, despite their obvious
pain-reducing effects. However, it is reasonable to propose that ATP and theacrine can minimize RPE during training,
and enhance exercise performance. In
fact, the muscle-enhancing effects demonstrated in the study by Wilson et al.14,
where 12 weeks of ATP supplementation
(400 milligrams of ATP from Peak ATP
before your workout, the same amount
found in AML Power RepTM!) increased
total-body strength, are likely produced
to some degree by the analgesic effect
of ATP as greater muscular contraction force can be stimulated by the removal of pain sensation. Taken together,
these studies indicate that stacking
caffeine, ATP and theacrine will provide
a heightened analgesic effect, allowing
for exceptional training intensity and
immediate strength gains.
INFINITE ENDURANCE FROM

THE ULTIMATE STACK
Another indispensable capacity of
pre-workout supplementation is the
ability to improve muscular endurance.
Stacking AML Preworkout with AML
Power RepTM will reduce muscular fatigue and improve muscular endurance
tremendously! Not only will this reduce
the rate of perceived exertion, allowing
for more intense training, as previously
mentioned but this much ATP will
boost nitric oxide and prostacyclin and
improve muscular endurance by potently
stimulating vasodilation. ATP is stored
in red blood cells. When oxygen is low
in the working muscle, the red blood cell
releases ATP, resulting in vasodilation
and greater blood ow (up to 59%) to the
working muscle groups that enhances
nutrient and oxygen delivery15,16, resulting in greater muscular endurance.
In addition to the greater blood ow
triggered by the dose of ATP within this
stack, AML Preworkout also contains the
potent nitric oxide-boosting compound
citrulline malate, along with watermelon
and grape skin extracts, which contain
polyphenol antioxidant compounds that
powerfully stimulate nitric oxide production17 and potently induce vasodilation,
meaning increased levels of vasodilation
that further improve muscular endurance.
MORE PERFORMANCE
ENHANCEMENT FROM
THE ULTIMATE
PRE-WORKOUT STACK
AML Preworkout is also loaded
with several other compounds that will
improve exercise performance. Within
74
FI TNE S S R x
for M E N
SUPPLEMENT EDGE
muscle cells, beta-alanine functions as

a key building block for carnosine, the
primary buffer within muscle tissue that
counters the negative impact of lactic acid
on exercise capacity. Several independent
studies have clearly illustrated the positive inuence of beta-alanine on carnosine
production in muscle. In these studies, a
signicant increase in muscle carnosine of
approximately 40 to 50 percent was measured after beta-alanine ingestion over a
four- to eight-week time frame.18, 19 In addition to beta-alanine supporting carnosine
synthesis, beta-alanine intake has also
been shown to reduce muscle acidosis.
In one study, subjects consuming betaalanine for four weeks showed a much
slower rise in acidity during high-intensity
exercise.20 Moreover, the muscle-buffering
function associated with beta-alanine
intake has also been shown to improve
endurance, as illustrated in a study
where subjects ingesting beta-alanine
demonstrated major improvements while
performing a medium-intensity, highrepetition squat workout, compared to a
placebo group.21
EXTREME MUSCLE GROWTH

FROM THE ULTIMATE STACK
The nal element of the ultimate
pre-workout stack is the capacity to
increase muscular size and strength.
AML Preworkout is loaded with creatine
monohydrate and natural betaine (from
BetaPower ), which stimulates greater
production of creatine for a remarkably
effective muscle-building effect. Creatine
monohydrate is one of the most heavily used supplements22, packing on
substantial muscle size and strength.
Many studies over the years have
demonstrably shown that short-term
creatine monohydrate supplementation
increases strength output during intense
exercise. Furthermore, creatine supplementation with heavy weight training
has the potential to stimulate muscle
hypertrophy.23 In addition, AML Preworkout contains betaine, which supplies a
methyl group required for the biosynthesis of the muscle-building creatine
molecule.24 Supporting this function, it
has been shown that betaine ingestion
signicantly increases anaerobic power
in the bench press and squat. Interestingly, additional studies have also
shown that betaine increased muscle
protein synthesis and lean body mass
while also reducing abdominal fat25, 26,
likely because of its impact on creatine
biosynthesis.
For more information visit www.advancedmolecularlabs.com
S E P T E M BE R 2 0 1 6
TM
For most of Michael Rudolphs career he has been engrossed in

the exercise world as either an athlete (he played college football at
Hofstra University), personal trainer or as a research scientist (he
earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D.
in Biochemistry and Molecular Biology from Stony Brook University).
After earning his Ph.D., Michael investigated the molecular biology
of exercise as a fellow at Harvard Medical School and Columbia
University for over eight years. That research contributed seminally to
understanding the function of the incredibly important cellular energy
sensor AMPK leading to numerous publications in peer-reviewed
journals including the journal Nature. Michael is currently a scientist
working at the New York Structural Biology Center doing contract work
for the Department of Defense on a project involving national security.
REFERENCES
1. Zheng X, Takatsu S, et al. Acute intraperitoneal injection of caffeine
improves endurance exercise performance in association with increasing brain
dopamine release during exercise. Pharmacol Biochem Behav 2014;122, 136-143.
2. Einother SJ and Giesbrecht T. Caffeine as an attention enhancer:
reviewing existing assumptions. Psychopharmacology (Berl) 2013;225, 251-274.
3. Nehlig A. Is caffeine a cognitive enhancer? J Alzheimers Dis 2010;20
Suppl 1, S85-94.
4. Habowski SM, Sandrock J, et al. The effects of Teacrine, a nature-identical
purine alkaloid, on subjective measures of cognitive function, psychometric and
hemodynamic indices in healthy humans. Int J Med Sci 2014;11.
5. Ball KT and Poplawsky A. Low-dose oral caffeine induces a specic form
of behavioral sensitization in rats. Pharmacol Rep 2011;63, 1560-1563.
6. Kuhman DJ, Joyner KJ and Bloomer RJ. Cognitive Performance and Mood
Following Ingestion of a Theacrine-Containing Dietary Supplement, Caffeine, or
Placebo by Young Men and Women. Nutrients 2015;7, 9618-9632.
7. Alleman RJ Jr, Canale RE, et al. A blend of chlorophytum borivilianum and
velvet bean increases serum growth hormone in exercise-trained men. Nutr
Metab Insights 2011;4, 55-63.
8. Tumilty L, Davison G, et al. Oral tyrosine supplementation improves
exercise capacity in the heat. Eur J Appl Physiol 2011;111, 2941-2950.
9. Tharakan B, Dhanasekaran M, et al. Anti-Parkinson botanical Mucuna
pruriens prevents levodopa induced plasmid and genomic DNA damage.
Phytother Res 2007;21, 1124-1126.
10. Hong NY, Cui ZG, et al. p-Synephrine stimulates glucose consumption
via AMPK in L6 skeletal muscle cells. Biochem Biophys Res Commun 2012;418,
720-724.
11. Ratamess NA, Bush JA, et al. The effects of supplementation with
P-Synephrine alone and in combination with caffeine on resistance exercise
performance. J Int Soc Sports Nutr 2015;12, 35.
12. Doherty M and Smith PM. Effects of caffeine ingestion on rating of
perceived exertion during and after exercise: a meta-analysis. Scand J Med Sci
Sports 2005;15, 69-78.
13. Wang Y, Yang X, et al. Theacrine, a purine alkaloid with antiinammatory and analgesic activities. Fitoterapia 2010;81, 627-631.
14. Wilson JM, Joy JM, et al. Effects of oral adenosine-5-triphosphate
supplementation on athletic performance, skeletal muscle hypertrophy and
recovery in resistance-trained men. Nutr Metab (Lond) 2013;10, 57.
15. Sprague RS, Bowles EA, et al. Erythrocytes as controllers of perfusion
distribution in the microvasculature of skeletal muscle. Acta Physiol (Oxf)
2011;202, 285-292.
16. Trautmann A. Extracellular ATP in the immune system: more than just a
danger signal. Sci Signal 2009;2, pe6.
17. Resende AC, Emiliano AF, et al. Grape skin extract protects against
programmed changes in the adult rat offspring caused by maternal high-fat diet
during lactation. J Nutr Biochem 2014;24, 2119-2126.
18. Harris RC, Tallon MJ, et al. The absorption of orally supplied beta-alanine
and its effect on muscle carnosine synthesis in human vastus lateralis. Amino
Acids 2006;30, 279-289.
19. Stellingwerff T, Anwander H, et al. Effect of two beta-alanine dosing
protocols on muscle carnosine synthesis and washout. Amino Acids 2010;42,
2461-2472.
20. Baguet A, Koppo K, et al. Beta-alanine supplementation reduces
acidosis but not oxygen uptake response during high-intensity cycling exercise.
Eur J Appl Physiol 2010;108, 495-503.
21. Hoffman J, Ratamess NA, et al. Beta-alanine and the hormonal response
to exercise. Int J Sports Med 2008;29, 952-958.
22. Buford TW, Kreider RB, et al. International Society of Sports Nutrition
position stand: creatine supplementation and exercise. J Int Soc Sports Nutr
2007;4, 6.
23. Harris RC, Soderlund K and Hultman E. Elevation of creatine in resting
and exercised muscle of normal subjects by creatine supplementation. Clin Sci
(Lond) 1992;83, 367-374.
24. Byerrum RU, Sato CS and Ball CD. Utilization of Betaine as a Methyl
Group Donor in Tobacco. Plant Physiol 1956;31, 374-377.
25. Brigotti M, Petronini PG, et al. Effects of osmolarity, ions and compatible
osmolytes on cell-free protein synthesis. Biochem J 2003;369, 369-374.
26. Hoffman JR, Ratamess NA, et al. Effect of 15 days of betaine ingestion
on concentric and eccentric force outputs during isokinetic exercise. J Strength
Cond Res 2011;25, 2235-2241.
FitRxCoolDOWN
MR. INTENSITY
BY
JOE DONNELLY
DONT
FIND
INFLUENCE
IN OTHERS
JOE, I LOVE FOLLOWING YOU ON INSTAGRAM (@JOEDONNELLYFIT). YOU SEEM LIKE A PERSON OF INTENSE AND CONSISTENT MOTIVATION. MY QUESTION TO YOU IS HOW DO
I PREVENT LULLS IN MY LEVELS OF MOTIVATION? I FIND
THINGS TO MOTIVATE ME, IT RUNS ITS COURSE AND THEN
BEFORE I KNOW IT I FEEL COMPLETELY UNMOTIVATED. HOW
DO I FIX THIS? WHAT SHOULD I FOCUS ON OR STAY AWAY
FROM WHEN LOOKING FOR CONSISTENT MOTIVATION?
THANK YOU IN ADVANCE.
I say it time and time again. Be
your fragile level of motivation.
mindful of your external factors, esSome of the most deeply motivatpecially with regard to motivation. I
ed men on the planet are our Army
hear it far too often: Haters are what Rangers and Navy Seals. They do
motivate me. Thats all fine and
not receive recognition, and do not
dandy. But heed my caution. When
have Facebooks or Instagrams proyou are influenced in such a strong
moting their instafame, like so many
way by a subjective, trivial third
having built a fan base on a foundaparty, they own your ass mentally.
tion of phony accomplishments and
They will bring about your rise and
social media selfies tied with a shalsubsequent
low life of
fall. For if hatYOU NEED TO IGNORE THE smoke and
ers motivate
CRITICS AND ACCOLADES mirrors.
you, then the
Be
IN THE SAME DISMISSIVE mindful
yes-men, the
BREATH.
fans and kissof your
asses will be
sources of
your undoing; they will give you a
motivation for perceived success
sense of false ego and complacency. for it will go hand in hand with your
The good and the bad go hand in
undoing and collapse.
hand.
Measure yourself against who
You cannot use haters as motivayou were yesterday. That is truly the
tion, but have enough sense to
only intrinsic motivation there is. It
ignore the compliments of your
requires no external input at all and
would-be followers. You need to
is as objective as possible because
ignore the critics and accolades in
when you look in the mirror, when
the same dismissive breath. What
it is only YOU staring back at YOU
happens when your fans and haters
with no praise and no haters coming
are no longer around? That false
from anywhere else, only YOU can
sense of pride crashes along with
judge how far youve come.
FOLLOW JOE
Follow Joe on Instagram @JoeDonnellyt,
or his online training and nutrition website
at www.JoeDonnellytness.com.
Have a question for Joe? You could see
it answered in the next issue! Email your
question to Joe at FITNSRX@gmail.com.
SEPTEMB ER 2016
FITN ESS R x
for MEN
75
SPORTS SUPPLEMENT REVIEW
FitRxCoolDOWN
HI-TECH PHARMACEUTICALS
OFF THE
CHAIN
TM
AMINOS
The true muscle-building power of branched-chain amino

acids (BCAAs) has been overlooked, until recently. While these
powerful anabolic igniters have not quite been relegated to
obscurity, BCAAs have been like a young man with perfect
genetics, who is primed for optimal muscle growth but doesnt
quite stand out in a crowd.
Hi-Tech Pharmaceuticals has remedied the BCAA quandary,
giving new hope to weight trainers who want better gains in size,
while the company has breathed new life into BCAAs. Hi-Techs
research and development department has poured over new
studies that have sparked a BCAA resurgence, and Hi-Tech has
formulated OFF THE CHAIN Aminos to help you generate new
muscle growth and energize your workouts.
OFF THE CHAIN Aminos is a powerful new formula that
updates the original OFF THE CHAIN formula with DMAA,
L-glutamine, essential amino acids, L-citrulline and other powerful amino acids to help build muscle, strength and performance.
Hi-Tech researchers have taken the original amino acid formula
and made it much better. Its an upgrade of your supplementation and your performance in the gym an entirely new level of
excellence that can be yours.
THE POWER PLANT FOR MUSCLE BUILDING

Taking amino acids may sound boring and outdated, but there
are many reasons why OFF THE CHAIN Aminos can be a catalyst
for growth. First, BCAAs are comprised of three amino acids leucine, isoleucine and
valine that when
taken together, can
produce impressive
improvements in
strength, lean mass,
energy production
and fat loss. BCAAs
not only perform these
actions independently,
BY TEAM FITRX
but can also increase hormone production for additional muscle

gains and prevention of catabolism (muscle breakdown). In short,
BCAAs promote protein synthesis in muscle, provide energy in
muscle directly (an effect exclusive to these three amino acids),
decrease soreness following exercise, increase exercise endurance,
and increase testosterone, growth hormone and insulin. BCAAs may
comprise up to one-third of muscle protein, making them the power
plant amino acids for muscle building.
IN A LEAGUE OF ITS OWN

OFF THE CHAIN Aminos is exactly what the name says
hardcore amino acids to accelerate protein synthesis and help
achieve faster recovery, enabling users to grow. You take powerful
amino acids and then tweak it with some cutting-edge energy
technology, so that it blasts you faster and lasts longer. OFF THE
CHAIN Aminos is a muscle and strength supplement designed
to quench the hard to please athletes thirst! OFF THE CHAIN
Aminos includes rapid release energy aids like DMAA and
caffeine and extended release energy components. These two
technologies are why OFF THE CHAIN Aminos provides such an
exceptionally quick, long-lasting, no-crash stimulant feeling, and is
in a league of its own when it comes to aminos with energy.
GAINS WILL BE OFF THE CHAIN

OFF THE CHAIN Aminos represents a breakthrough in the
supplementation of BCAAs and recovery aids, for muscle growth
and repair after grueling training sessions. When used before,
during and after training, the muscle-building BCAAs in OFF THE
CHAIN help kick-start protein synthesis, which plays an important
role in muscle growth and recovery. The superior ratio of rapidly
absorbed free-form amino acids with potent energizers, N.O. ingredients and L-citrulline for muscular pumps was formulated to help
you achieve OFF THE CHAIN gains!
L-GLUTAMINE TO PREVENT CATABOLIC STATE

OFF THE CHAIN Aminos contains over 1,400 milligrams
of L-glutamine, which is the most abundant amino acid within
the body, and is primarily stored and synthesized within the
skeletal muscle. When an athlete puts his or her body under great
metabolic stresses, like heavy weight training, that can deplete
the body of its natural stores of glutamine. In these situations,
glutamine becomes an essential amino acid that needs to be
supplemented to keep the body from going into a catabolic state.
L-glutamine increases intra-muscular stores of glutamine and
increases the cell volume of the muscle. Glutamine also increases muscle protein synthesis, as well as decreases degradation
of muscle protein. Glutamine has also been shown to increase
plasma growth hormone levels. OFF THE CHAIN also contains
micronized L-arginine and micronized L-citrulline to support
nitric oxide production.
TURNING THE BCAA CATEGORY ON ITS HEAD
Hi-Techs release of OFF THE CHAIN Aminos has turned the

BCAA and essential amino acid (EAA) category on its head! Unlike
some underdosed products that
have little or no positive effects, OFF
OFF THE CHAIN AMINOS
THE CHAIN Aminos will. Try OFF
Enhances Focus, Mood and Stamina
THE CHAIN Aminos and begin
Anti-Catabolic and Anti-Cortisol Effects
feeling its effects within minutes
Fights Fatigue and Stress
and achieve new levels of muscu Contains Essential Amino Acids, Including BCAAs
larity, performance and physical
Supports Recovery Before, During and After Exercise
achievement.
Provides Powerful Energizers and Antioxidant Support
Supports Nitric Oxide Synthesis
For more information, please visit .hitechpharma.com.
76
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
apsnutrition.com
FitRxCoolDOWN
FAT ATTACK
BY DANIEL GWARTNEY, M.D.
LOSE FAT,
GAIN MUSCLE
HIGH-INTENSITY TRAINING + INCREASED PROTEIN =

MORE MUSCLE DURING SEVERE CALORIC RESTRICTION
Yes, I am like you and if I see one more study showing
fitness enthusiasts have known, shown and shared for years.
increased protein leads to greater muscle retention/accretion, I
If you are pre-contest, you have to bump up your protein to
may go postal. As I prepared to toss this study aside, I read that
avoid losing muscle mass, due to the caloric deficit caused by
one of the authors is Stuart Phillips of McMaster University; he
extreme dieting combined with rigorous training. No published
is an authority I respect and pay attention to in this field.1 What
study has done this in as complete a fashion.
did Stu find that he felt compelled to publish on this tired and
It is important to note that the subjects were young, healthy
oft-repeated topic?
and overweight/obese. While they were recreationally active,
Phillips and his collaborators realized that research in the
none were currently following any structured aerobic program,
field of weight-loss interventions was restricted, and had not
or involved with resistance training (i.e., weightlifting). As the
looked at a combined approach of three factors known to
methods of this study and its goals are similar to what fitness
be effective in enhancing quality weight loss. What is quality
enthusiasts have followed for decades, it is with little surprise
weight loss, one might ask? Weight loss that leads to an
to note that not only was lean mass preserved, but it increased
improved body composition, not just a
in the group fed a higher total protein
FOR
THE
RECREATIONAL
smaller version of an oversized, obese
(2.4 grams of protein per kilogram of
FITNESS BUFF WHO IS
person. While obesity is defined in the
bodyweight per day).2 The groups conUnited States (in the usual simplistic and
TAKING A SERIOUS STAB sumed the same number of calories just
substituted protein for fat, calorie-wise, to
short-sighted manner) by body mass
AT GETTING LEAN FOR
the macronutrient ratios. So, it is
index (aka BMI), more relevant is defining
SPRING BREAK, OR WHO change
fair to say that the high-protein group had
obesity as a body fat percentage greater
WANTS TO WEAR THE
a lower fat intake as well. Also, the amount
than 30 percent for women and greater
of fat loss was greater for the high-protein
than 25 percent for men.2 Thus, rather than WARM WEATHER SUNS
calling an obese person with a body
OUT, GUNS OUT ATTIRE group, though that number was not statistifat of 35+ percent, who reduces down to
cally significant. However, everyone who
AND DO IT WELL, IT
being normal weight with an unchanged
has ever stood onstage scantily covered
SETS THE CONDITIONS
body fat percentage a weight loss
knows that real-world relevance and stasuccess, it is important to also improve NECESSARY TO GET ANY
tistical relevance are often two separate
the metabolic health by preserving or
topics. It was interesting that the lowBENEFIT FROM THOSE
building lean mass (i.e., skeletal muscle)
protein group (1.2 grams per kilogram
TUBS OF PROTEIN.
and reducing excess body fat.
of bodyweight per day) maintained lean
mass, despite dropping the same amount
COMMON BUT
of bodyweight (statistically). Furthermore,
EFFECTIVE METHODS
both groups made equivalent gains in their strength, speed
What about these three factors mentioned? Do the fat-loss
and endurance tests. Other studies have also reported that lean
methods use advanced technology, surgery or exotic drugs?
mass is lost with modest protein intake during weight loss, simiNope plain old common, but effective, methods that have
lar to the amount consumed by the low-protein group.3,4 The
authors proposed that nutrient timing, as well as the amount
been proven over time: a hypocaloric diet (~40% less than
and intensity of exercise, play a role in the response to protein
maintenance calories), intense resistance training and cardio
supplementation during intentional weight loss.2
in the form of HIIT (high-intensity interval training). Where
is the science? There has to be a variable to control to test a
LESSONS LEARNED IN THE GYM
hypothesis. Well, the difference between the two groups (as
So, in a nutshell, this study showed in the lab what has been
the subjects were randomly assigned to one or the other) is
shown in the gym for decades. Is that a slight to Phillips and
the amount of protein provided in the diet. Is that a buzzkill?
his group? Not in the slightest. The more factors involved in
Wait and consider. What Phillips et al. studied was exactly what
78
FI TNE S S R x
for M E N
S E P T E M BE R 2 0 1 6
a study, the tighter the controls

must be and greater care taken in
the design. In fact, a quick glance
at the diet and training provides
some valuable insight.
The subjects were provided
with the food and protein
shakes used during the study.
The whole-food meals were
essentially the same, and the
protein shakes were designed
to be indistinguishable between
the high- and low-protein groups.
In fact, the subjects when
asked were not able to guess
whether they had been in the
high- or low-protein group. The
responses were about the same
as guessing by chance. This takes
away the placebo effect. The
subjects drank four shakes daily,
and had two meals. Though they
were eating a very restricted
diet (again, 40 percent less than
maintenance calories), they
adhered to the program with
a great compliance rate. One
protein shake was consumed
immediately post-workout. The
exercise sessions included two
full-body, circuit-style training
sessions and one plyometric
session for strength building.
The aerobic component
consisted of two sessions of
high-intensity interval training
(running sprints one day, cycle
sprints the other), as well as a
timed 250 kJ cycling trial (how
fast one can pedal through a
fixed caloric burn).
It is critical to note the
discussion the authors wrote,
regarding the finding of low
protein being capable of
maintaining lean mass. These
men in the low-protein group
were consuming only 110 or
so grams of protein per day.
Some serious weight trainers
have that in two meals even
one, at the extreme. Whereas
other studies found that level
of protein consumed by the
low-protein group reduced lean
mass loss, it did not prevent loss.
The important differences in the
Phillips study were 1) immediate
post-workout ingestion of a
protein shake, and 2) exercise
was completed at a high intensity
and monitored during every
session.
MAXIMIZING THE BENEFIT

OF YOUR TUBS OF PROTEIN
What does this mean in the
real world? For the recreational
fitness buff who is taking a serious
stab at getting lean for spring
break, or who wants to wear
the warm weather suns out,
guns out attire and do it well,
it sets the conditions necessary
to get any benefit from those
tubs of protein. You must cut
your calories pretty drastically.
Related studies have used 30 to
40 percent below maintenance.
You must train regularly and
use a combined approach of
resistance training and aerobic
conditioning, apparently with
HIIT-style training providing the
greatest effect. You must train with
intensity. The circuit sessions were
full-body, with the last circuit of
three being done to failure. The
aerobic component was designed
to push the trainee to the point
of exhaustion. You must be active
throughout the day.
A final component of this
study design that deserves to be
highlighted is that all participants
wore pedometers and were
required to register 10,000 steps
daily, not including the workout.
This is not the go to the gym, then
crash the rest of the day at the
desk or on the couch lifestyle so
many lead.
If someone asks you, Can
you design a program for me to
get lean?, then hand them this
study. If you question the value of
high protein in improving body
composition, especially during
physical stress (e.g., restricted
diet, intense exercise), now you
know.
REFERENCES
1. Longland TM, Oikawa SY, et al. Higher
compared with lower dietary protein during an
energy decit combined with intense exercise
promotes greater lean mass gain and fat
mass loss: a randomized trial. Am J Clin Nutr
2016;103:738-46.
2. Okorodudu DO, Jumean MF, et al. Diagnostic
performance of body mass index to identify obesity
as dened by body adiposity: a systematic review
and meta-analysis. Int J Obes 2010;34:791-9.
3. Pasiakos SM, Cao JJ, et al. Effects of highprotein diets on fat-free mass and muscle protein
synthesis following weight loss: a randomized
controlled trial. FASEB J 2013;27:3837-47.
4. Mettler S, Mitchell N, et al. Increased
protein intake reduces lean body mass loss during
weight loss in athletes. Med Sci Sports Exerc
2010;42:326-37.
SEPTEMBER 2016
FITN ESS R x
for MEN
79
FitRxCoolDOWN
ULTIMATE IN NUTRITION
BY
MICHAEL J. RUDOLPH, Ph.D.
THE
WHEY
TO GO FOR
FAT LOSS
The classic physique is defined by large muscle bellies accentuated by small joints and, most importantly, a small
waist with virtually no abdominal fat. The routine approach to obtain the classic look involves hardcore weight training
to build lean muscle, combined with restricted caloric intake to burn body fat. Low-calorie diets can be grueling, especially if the amount of calories ingested does not mitigate hunger and replenish the body after intense weight training.
Reducing food intake also tends to decrease metabolic rate, primarily due to a reduction in muscle mass, making it seem
almost impossible to gain lean muscle while reducing body fat. However, consuming the right nutrients, such as whey
protein, that possess a remarkable capacity to simultaneously decrease hunger, burn fat and trigger muscle growth, even
while dieting, should expedite the process of creating a classic-looking physique.
ERADICATE FAT
WITH WHEY
The consumption of higher
amounts of protein typically
promotes the loss of body fat. As
a matter of fact, diets with total
daily protein intake of 1.5 grams
of protein per kilogram of bodyweight increased weight loss1,2
and the loss of body fat.2,3 Ingestion of certain types of protein,
such as whey protein, that are
chock-full of the branched-chain
amino acid leucine, have actually been shown to be even more
effective at stimulating fat loss
than other proteins with lower
amounts of leucine. One study
by Baer et al.4 demonstrating this
outcome showed that consuming
56 grams of whey protein per day
for 23 weeks generated a greater
loss of fat mass by five pounds,
compared to another group in
this study consuming an equivalent caloric amount of carbohydrate instead of whey protein.
The group consuming whey protein also lost an entire inch more
around their waist, compared
to the carbohydrate-ingesting
group, indicating that much of the
fat loss was abdominal fat.
TORCH EVEN MORE FAT

WITH WHEY PROTEIN
A key fat-burning mechanism
triggered by whey protein use is
diet-induced thermogenesis. This
process involves the energy cost
80
FI TNE S S R x
for M E N
associated with metabolizing

specific nutrients. A commonly
used estimate of the thermogenic effect of food is roughly 10
percent of ones caloric intake,
although that percentage can
vary substantially depending
on the type of macronutrient,
with protein intake burning the
most calories at approximately
23 percent, with carbohydrates
at six percent and fat at three
percent.5,6 The superior thermogenic response to protein intake
relative to carbohydrate and fat
makes protein intake the best
choice for triggering thermogenic fat loss.
In addition to consuming more
protein to trigger thermogenic
energy expenditure, altering the
protein source can also be an effective way to trigger additional
fat loss, as certain types of protein boost thermogenesis more
vigorously. In fact, a recent study
comparing the thermogenic effects of isocaloric, high-protein
meals containing either whey,
casein or soy protein reported
that whey protein elicited a much
greater thermogenic response.
Whey protein intake also in-
THE GROUP CONSUMING WHEY PROTEIN ALSO LOST AN

ENTIRE INCH MORE AROUND THEIR WAIST, COMPARED
TO THE CARBOHYDRATE-INGESTING GROUP, INDICATING THAT MUCH OF THE FAT LOSS WAS ABDOMINAL FAT.
S E P T E M BE R 2 0 1 6
creased fatty oxidation to a greater extent than either casein or soy protein7, making whey protein the clear choice when trying to lose body fat.
LOSE MORE FAT AND KEEP IT OFF BY

SUPPRESSING APPETITE WITH WHEY
Dietary protein can also have a crucial impact on body fat levels by suppressing appetite. The appetite-suppressing impact from protein ingestion
can vary, based on the unique influence that different types of protein have
on certain hormones following food consumption. For instance, the role of
glucagon-like peptide 1 (GLP-1), a gastrointestinal hormone that reduces
hunger, was recently shown to be more highly produced in response to
whey protein consumption, while other proteins such as soy protein had no
influence on GLP-1 levels.8 Supporting the increased production of GLP1, whey consumption also has also been shown to reduce hunger more
effectively than soy. The increase in GLP-1 concentration from whey consumption is likely caused, to some extent, by the finding that whey inhibits
the enzyme dipeptidyl peptidase-4, which normally functions by degrading GLP-1. Therefore, the ability of whey to inhibit this enzyme ultimately
increases GLP-1 levels, prolonging the hunger-reducing action of this
hormone.9 In addition, whey protein is loaded with the amino acid leucine,
which has the ability to completely inactivate the energy-sensing molecule
AMPK in the brain. The inactivation of AMPK in the brain directly decreases
hunger further lowering food intake, resulting in more fat loss.10
MAINTAIN MUSCLE WHILE DIETING WITH WHEY

Dieting to lose body fat, and not lean muscle mass, seems almost impossible, primarily because the body tends to convert muscle tissue into
energy in order to supplement the caloric deficit caused from decreased
food consumption. The consumption of high-quality whey protein can actually prevent muscle protein degradation, particularly while dieting. This
effect stems from the ability of protein intake to activate the enzyme mTOR,
which directly increases muscle protein synthesis levels while impeding
muscle protein degradation. In fact, one study by Hector et al.11 unequivocally showed that low-caloric diets supplemented with 27 grams of whey
protein, twice daily increased muscle protein synthesis more effectively
than 27 grams of soy protein or 25 grams of the carbohydrate maltodextrin. This result indicates that whey protein intake is more effective at
preserving muscle protein, and therefore lean muscle mass, during low
caloric intake. The authors of the study proposed that the superior impact
of whey protein on muscle protein levels found during this investigation is
most likely caused by the higher leucine content of whey protein since
leucine is the main driver of mTOR activation that boosts muscle protein
synthesis and prevents muscle protein breakdown, altogether maintaining
lean body mass even while dieting.
For most of Michael Rudolphs career he

has been engrossed in the exercise world as
either an athlete (he played college football
at Hofstra University), personal trainer or
as a research scientist (he earned a B.Sc. in
Exercise Science at Hofstra University and a
Ph.D. in Biochemistry and Molecular Biology
from Stony Brook University). After earning
his Ph.D., Michael investigated the molecular
biology of exercise as a fellow at Harvard
Medical School and Columbia University for
over eight years. That research contributed
seminally to understanding the function of the
incredibly important cellular energy sensor
AMPK leading to numerous publications in
peer-reviewed journals including the journal
Nature. Michael is currently a scientist working
at the New York Structural Biology Center doing
contract work for the Department of Defense on
a project involving national security.
WHEY PROTEIN AND

CARNITINE DONT MIX
Carnitine functions by shuttling fatty acids into
the mitochondrion, where they are burned for energy.
Despite the central role that carnitine has in fatty acid
oxidation, supplementation with carnitine has been
shown to have no inuence on fat burning or fat loss,
when consumed alone.12 Conversely, a more recent
investigation by Wall et al.13 demonstrated a way
to increase muscle carnitine levels, which actually
increased fatty acid oxidation and fat loss. In the
study, researchers gave the subjects carnitine while
simultaneously administering insulin and glucose.
This treatment generated a signicant increase in
carnitine levels, which stimulated fat oxidation during
high-intensity, submaximal exercise. These results
suggest that cellular uptake of carnitine is enhanced
when taken together with a glucose-rich meal, which
stimulates insulin secretion and drives carnitine into
the muscle cell.
Since increasing muscle carnitine content
represents an appealing intervention for type 2
diabetes and obesity, another study by Shannon et
al.14 investigated whether whey protein combined
with carbohydrate intake could reduce the overall
requirement for carbohydrate to stimulate insulinmediated carnitine uptake into muscle tissue, as whey
protein is rich in leucine, which potently stimulates
insulin secretion. Furthermore, the ability of whey
protein to promote fat loss and increase lean body
mass also makes it a better choice than carbohydrates
for this task, especially with type 2 diabetics and the
obese population. In spite of this, the results of this
study surprisingly showed that whey protein ingestion
with a lower amount of carbohydrate completely
prevented carnitine uptake instead of increasing it,
despite a comparable rise of insulin levels to the
group ingesting carbohydrate alone. As a result, the
combined use of whey protein and carbohydrate to
increase carnitine levels for fat loss is likely insufficient
and therefore not recommended.
REFERENCES
1. Piatti PM, Monti F, et al. Hypocaloric high-protein diet improves
glucose oxidation and spares lean body mass: comparison to
hypocaloric high-carbohydrate diet. Metabolism 1994;43, 1481-1487.
2. Skov AR, Toubro S, et al. Randomized trial on protein vs
carbohydrate in ad libitum fat reduced diet for the treatment of
obesity. Int J Obes Relat Metab Disord 1999;23, 528-536.
3. Parker B, Noakes M, et al. Effect of a high-protein, highmonounsaturated fat weight loss diet on glycemic control and lipid
levels in type 2 diabetes. Diabetes Care 2002;25, 425-430.
4. Baer DJ, Stote KS, et al. Whey protein but not soy protein
supplementation alters body weight and composition in free-living
overweight and obese adults. J Nutr 2011;141, 1489-1494.
5. Tappy L, Jequier E and Acheson K. Thermic effect of infused
amino acids in healthy humans and in subjects with insulin
resistance. Am J Clin Nutr 1993;57, 912-916.
6. Acheson KJ, Ravussin E, et al. Thermic effect of glucose in
man. Obligatory and facultative thermogenesis. J Clin Invest 1984;74,
1572-1580.
7. Acheson KJ, Blondel-Lubrano A, et al. Protein choices targeting
thermogenesis and metabolism. Am J Clin Nutr 2011;93, 525-534.
8. Veldhorst MA, Nieuwenhuizen AG, et al. Dose-dependent
satiating effect of whey relative to casein or soy. Physiol Behav
2009;96, 675-682.
9. Gunnarsson PT, Winzell MS, et al. Glucose-induced incretin
hormone release and inactivation are differently modulated by oral fat
and protein in mice. Endocrinology 2006;147, 3173-3180.
10. Saha AK, Xu XJ, et al. Downregulation of AMPK accompanies
leucine- and glucose-induced increases in protein synthesis and
insulin resistance in rat skeletal muscle. Diabetes 2010;59, 2426-2434.
11. Hector AJ, Marcotte GR, et al. Whey protein supplementation
preserves postprandial myobrillar protein synthesis during shortterm energy restriction in overweight and obese adults. J Nutr
2015;145, 246-252.
12. Villani RG, Gannon J, et al. L-Carnitine supplementation
combined with aerobic training does not promote weight loss in
moderately obese women. Int J Sport Nutr Exerc Metab 2000;10,
199-207.
13. Wall BT, Stephens FB, et al. Chronic oral ingestion of
L-carnitine and carbohydrate increases muscle carnitine content and
alters muscle fuel metabolism during exercise in humans. J Physiol
2011;589, 963-973.
14. Shannon CE, Nixon AV, et al. Protein ingestion acutely inhibits
insulin-stimulated muscle carnitine uptake in healthy young men. Am
J Clin Nutr 2016;103, 276-282.
SEPTEMBER 2016
FITN ESS R x
for MEN
81
FitRxCoolDOWN
MENS HEALTH
BY
DANIEL GWARTNEY, M.D.
T-KILLERS:
PRO AND NEGATIVE
TESTOSTERONE FACTORS
Men in their prime take
for granted that testosterone
is there.Yet, declining testosterone levels are associated
with a number of physical,
psychological, sexual and
metabolic dysfunctions facing
society.1,2
Three to four generations
ago, there was no interest in
what made men more or less
virile, as measured by their
circulating (blood) testosterone levels.Yet, research has
shown that with each succeeding generation, men are
becoming less manly, with
testosterone levels lagging
below those of their fathers
and grandfathers.3 What
accounts for this diminishing androgenicity of male
society? Well, similar to the
demons who possessed the
man from Gerasenes in Mark
5:1-13, their name is Legion.
82
FI TNE S S R x
for M E N
Compound this with the

inevitable decrease in testosterone seen with aging, and
it is evident that symptomatic
androgen deficiency will
arise earlier and with greater
prevalence during each generation. So, what can be done
and what should be avoided?
Certain factors are sadly
etched in stone, well, at least
in your DNA. There are genetic traits passed down through
your parents, epigenetic
predispositions resulting from
the diet or environment your
mother experienced prior to
and during pregnancy, and
epigenetic effects of the environment of your childhood.
Rather than lament on
uncontrollable and past issues, lets briefly list what can
be done to avoid damaging
testosterone production and
enhancing natural function.
S E P T E M BE R 2 0 1 6
A PLAN OF ACTION
Live right: The body and mind can cope with an amazing
range of stresses. Acute, short-term stresses that are extremely severe, or long-term stresses that persist, can both wreak
havoc on the testosterone regulatory and production system.
Failing to acknowledge extreme or prolonged stressors is
self-sabotage. Examples include failing to get adequate sleep
or maintaining a regular schedule; following extreme diets;
living in conditions of violence, fear or desolation; abusing
drugs, both illicit and legal; having time and emotional demands that cannot be reasonably met; etc. It seems trivial, but
fast-rotating shift workers, all-night gamers, domestic abuse
victims, those addicted to pain medications or even those
being treated for common conditions such as depression or
high cholesterol are at risk of suppressing their own testosterone production.4,5
Eat right: America is fixated on weight and body size
because so often, it is abnormal. Clinically, it is unhealthy, but
for some reason it is wrong to say it is bad or unattractive,
even when it leads to social withdrawal or stigmatization. Being stick-thin is no better, though some groups promote that
look as appealing, to the detriment of many young people
who emulate cover models or anorexic celebrities. Of course,
many have very high body mass and are lean, but that will
be addressed shortly. A very low body mass is seen as a sign
that the food supply is limited, and thus conditions are bad
for carrying metabolically active tissue (muscle) or reproducing. The body goes into a mode to survive rather than thrive,
lowering testosterone production. A very high body mass,
especially due to a high fat mass, creates a deviant hormonal
response as the chemokine signals released by fat cells
change, and the bodys ability to respond correctly to the signal with changes in appetite or metabolism are impaired. Sex
hormone imbalances arise, which creates a self-reinforcing
spiral of testosterone decline. Further, even in healthy people
of normal weight, the typical diet can affect testosterone production. Very high-fat diets, as well as high-glycemic diets,
can inhibit testosterone production. Further, both can lead to
insulin resistance or type 2 diabetes, which is associated with
low testosterone.6,7
Get your body moving: A sedentary lifestyle does nothing to promote health. Moderate activity is good for the entire metabolism, and associated with a greater preservation
of testosterone production.8 Resistance training may offer
Russell Westbrook
All-Star Point Guard
Giancarlo Stanton
All-Star Outelder
Rob Gronkowski
All-Pro Tight End
GREATNESS IS EARNED
Six Star Pro Nutrition, from the makers of MuscleTech, has
been created with greatness in mind. Each of our products,
including 100% Whey Protein Plus, contains nothing but the
best ingredients. 100% Whey Protein Plus has been scientically
formulated to deliver 60g of premium whey protein per two
scoops, putting the power of exible dosing in your hands. Its
ultra-ltered formula is also enhanced with core ingredients
clinically shown to build 70% more lean muscle than whey
protein alone (8.8 vs. 5.1 lbs.). Plus, weve invested in multiple
blind taste tests with top avor developers to ensure our
newest avors far surpass any weve sold before and when
put head-to-head with other sports nutrition products on the
market, theres absolutely no comparison.
Though greatness is a word that can mean many things to many
different people, there remains one constant: it represents a
level of achievement that cant be given it has to be earned.
Hold yourself up to a higher standard of excellence. Add Six Star
to your program today!
100% WHEY
PROTEIN PLUS
Our best ever avors
60g of premium whey
protein ideal for
exible dosing
(per 2 scoops)
70% greater muscle
building results with
clinically studied core
ingredients
Ultra-ltered to reduce
fat, lactose & impurities
PREMIUM SUPPLEMENTS. SMART PRICE.

facebook.com/SixStar
Learn more about our latest initiative!
SixStarPro.com/scholarship
@SixStarPro
#GreatnessIsEarned
sixstarpronutrition
SixStarPro.com
FROM THE MAKERS OF
MENS HEALTH
FitRxCoolDOWN
unique advantages over endurancetype training. Many point to the acute
hormonal effects of resistance training, but chronic effects such as bone
strengthening and myokine production
may have more to do with the benefits.
DO NOT OVERDO IT! Excessive training can lead to an underdiagnosed
condition seen in athletes called functional hypogonadism, which in many
ways is similar to the hormonal disruption seen in ultra-endurance athletes.9
Avoid endocrine disruptors: An
underreported problem, these are
chemicals used in industrial production that enter the food or water supply,
acting on the regulatory system that
controls hormone production. Many,

many recognized chemicals have
been shown to act as estrogens and
reduce testosterone.10 Exposure to
such chemicals can be minimized by
avoiding canned food, plastic containers and urban areas. Even the chlorine
used to maintain swimming pools has
been suggested to reduce testosterone
production by forming an endocrine
disruptor.
Support your balls: Testosterone
is produced in Leydig cells in the testes. These cells are sensitive to free
radical damage, and certain nutrient
deficiencies. Intracellular glutathione
is the antioxidant providing much of
the cell defense, so supplementing with

glutathione or its precursor, NAC, along
with grapeseed extract, taurine and
melatonin, will protect these essential
cells.11 If your goal is to maintain good
testosterone production throughout life,
do not take anabolic-androgenic steroids (AAS). It is unclear what a safe
amount of AAS exposure may be, but a
recent study demonstrated that men who
used AAS have a much greater risk of
presenting with profound testosterone
deficiency prior to the age of 50.12 Oddly, smokers have a higher testosterone,
and see a reduction during smoking cessation attempts.
Protect your noggin: It is becoming
more evident that chronic or severe head
injury, including that experienced during sports (e.g., soccer, MMA, football),
can induce multiple endocrine deficiencies due to damage to the hypothalamus
and pituitary glands.13
Be someone: This sounds judgmental, but it means to avoid withdrawing from society and find ways to be
competitive, and seek companionship.
Humans are genetically designed to be
sexually active, and whether you are
pursuing a new love interest or keeping
the fires of passion lit at home with your
soul mate, maintain a healthy sexual relationship. Also, have activities where you
compete with and against others. It can
be a recreational sport, debate or possibly even a video game league.14
PROTECTING
YOUR MACHINERY
RESEARCH HAS SHOWN THAT WITH EACH

SUCCEEDING GENERATION, MEN ARE
BECOMING LESS MANLY, WITH TESTOSTERONE
LEVELS LAGGING BELOW THOSE OF THEIR
FATHERS AND GRANDFATHERS.
There are many other avenues of

maintaining testosterone, but living like
you want rather than as it just happens to you will keep your metabolism
operating as it was designed. Limiting
the damage you do to your own system
and taking minor steps to protect your
machinery will offer a better chance at
keeping your natural testosterone from
lagging.
REFERENCES
1. Travison TG, Araujo AB, et al. The relative contributions
of aging, health, and lifestyle factors to serum testosterone
decline in men. J Clin Endocrinol Metab 2007;92:549-55.
2. Jakiel G, Makara-Studziska M, et al. Andropause
- state of the art 2015 and review of selected aspects. Prz
Menopauzalny 2015;14:1-6.
3. Travison TG, Araujo AB, et al. A population-level
decline in serum testosterone levels in American men. J Clin
Endocrinol Metab 2007;92:196-202.
4. Touitou Y, Motohashi Y, et al. Effect of shift work on
the nighttime secretory patterns of melatonin, prolactin,
cortisol and testosterone. Eur J Appl Physiol Occup Physiol
1990;60:288-92.
5. Bawor M, Bami H, et al. Testosterone suppression in
opioid users: a systematic review and meta-analysis. Drug
84
FI TNE S S R x
for M E N
Alcohol Depend 2015;149:1-9.

6. Saad F, Aversa A, et al. Testosterone as potential
effective therapy in treatment of obesity in men with
testosterone deciency: a review. Curr Diabetes Rev
2012;8:131-43.
7. Ho CH, Yu HJ, et al. Prediabetes is associated with
an increased risk of testosterone deciency, independent
of obesity and metabolic syndrome. PLoS One 2013 Sep
12;8(9):e74173(9 pp).
8. Barbonetti A, Vassallo MR, et al. Correlates of low
testosterone in men with chronic spinal cord injury. Andrology
2014;2:721-8.
9. NR Chavan, AA Dwyer, et al. Male functional
hypogonadotropic hypogonadism (MFHH): A distinct clinical
entity? ENDO 2010; Abstract Book, P2-462.
S E P T E M BE R 2 0 1 6
10. Gore AC, Chappell VA, et al. EDC-2: The Endocrine

Societys Second Scientic Statement on EndocrineDisrupting Chemicals. Endocr Rev 2015 Dec;36:E1-E150.
11. Chen H, Pechenino AS, et al. Effect of glutathione
depletion on Leydig cell steroidogenesis in young and old
brown Norway rats. Endocrinology 2008;149:2612-9.
12. Coward RM, Rajanahally S, et al. Anabolic steroid
induced hypogonadism in young men. J Urol 2013;190:2200-5.
13. Ives JC, Alderman M, et al. Hypopituitarism after
multiple concussions: a retrospective case study in an
adolescent male. J Athl Train 2007;42:431-9.
14. Diekhof EK, Wittmer S, et al. Does competition really
bring out the worst? Testosterone, social distance and intermale competition shape parochial altruism in human males.
PLoS One 2014 Jul 30;9(7):e98977(11 pp).
The Locker Room
Reserve your Space...Call 1-800-653-1151
www.tnessRxformen.com
SEPTEMBER 2016
FITNESSRx for MEN
85

Fitness RX For Men - September 2016 USA

Transféré par

Informations du document

Titre original

Copyright

Formats disponibles

Partager ce document

Partager ou intégrer le document

Options de partage

Avez-vous trouvé ce document utile ?

Ce contenu est-il inapproprié ?

Droits d'auteur :

Formats disponibles

Fitness RX For Men - September 2016 USA

Transféré par

Droits d'auteur :

Formats disponibles

THE SCIENTIFIC APPROACH TO BUILD ING MUSCLE,, LOSING FAT,,

VOLUME 14, NUMBER 5

YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY

COVER MODEL: MARC MEGNA,

DISPLAY UNTIL SEPT 26th