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STRONGER

HARDER THE BEST WORKOUT SUPPLEMENTS COMPLETE DOSAGE AND TIMING TIPS

STOP THE SUFFERING! How To Cut Fat Without Starving

Kim Lyons and Gunter Schlierkamp THE HOTTEST COUPLE IN FITNESS (But who does the laundry?)

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Contents features 24 | Power Couple Built, blonde and blissfully married, Kim Lyons and Gunter Schlierkamp explain how they stay cover-model fit while managing successful careers. BY KAREN ORSI

32 | Protein: The Better Picker-Upper You know protein builds muscle, but did you know it can boost your endurance? Here’s how. BY MARIE SPANO MS, RD/LD

36 | Before & After A comprehensive guide to workout supplements for novice and experienced bodybuilders and athletes. BY STEVE STIEFEL

42 | A Heart-Pounding Workout of Staggering Genius Bored at the gym? Hit a plateau? Staggered sets can shock your muscles and revitalize your workout. BY JAMES EDWIN

46 | Lose Weight (without losing your mind) Avoid the agony of dieting by using these foods and supplements to satisfy hunger. BY MARIE SPANO MS, RD/LD

52 | The Rub Down Topical oils and gels are an ingenious way to get nutrients into your body. Here’s what to look for. BY JASON HOLTZMAN

58 | Teen Machines A report from the tire-flipping sidelines of the annual Kurt Angle Teen Challenge. BY JAMES SCHMALTZ

24 2

Muscle & Body January 2010

JANUARY 2010

volume 1 issue 1

“My Muscles Were Growing & My Abs Started Showing…”

The Asteroid Stack Beyond Basics If you just want to use the “basics” like protein, creatine, NO, multi’s, etc that’s cool - But fair warning if you decide to go that route: You’ll have a basic, average physique - at best. Who the hell wants an average physique? Sure, the jacked dude at the gym or the pro athlete may say he “just sticks to the basics and works hard”, but deep down you know that’s a load of BS. After all, you’re not stupid… You bust your ass in & out of the gym, so don’t settle for anything less than the best…

on just the basics? Let’s be totally honest here, to get the kind of physique that will turn heads, you need something so strong, so potent – they’ll wonder if you’re on the sauce… Chances are you’re not making the progress that you’d like. You can either sit there and do the same thing you’ve been doing (and get the same lackluster results) or you can take action now and refuse to settle for mediocrity. The choice is yours… In Fact, Justin isn’t the only one getting unbelievable results when adding The Asteroid Stack to their nutrition & training plan…Check out these amazing transformations… - CEO USPlabs

When is the last time a world-class champion relied

Chris Tucker– Houston, TX

Before

After

Will Furner– San Rafael, CA

Before

After

Want a proven workout & training program to go along with The Asteroid Stack? Download the entire manual for FREE at www.usplabsdirect.com/asteroidstack ($39.99 Value) © 2009 USPlabs, llc. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Individual results may vary. Information in this ad should not be used as an indication or prediction of your individual results. All examples are for illustration purposes only. Regular exercise and proper nutrition are essential for achieving your goals. Individuals used products mentioned along with their individual exercise, nutrition and supplement protocol.

Discover Why Jack3d is THE Most Talked About Supplement In The World... And Watch Your Workouts Become Legendary...

Contents

JANUARY 2010

volume 1 issue 1

departments 6 | Letter from the Editor [ MuscleTalk ]

9 | News & Research Here are the latest news stories and discoveries in performance science straight from the world’s top research labs.

14 | Master Class Expert trainer and champion bodybuilder Dave Hawk answers your questions on training and nutrition. Listen to him.

20 | Top Shelf Take your training to the next level with these cutting-edge supplements.

60 | Peak Performer Shaun O’Hara Here’s what fuels the All-Pro center of the New York Giants.

62 | Breakthrough The Hottie and the Nottie Heat shock proteins are revolutionizing training nutrition.

64 | Icon Playing Through the Pain

Tennis legend Monica Seles reflects on an eventful career.

60 ON THE COVER p. 36 p. 46 p. 24

p. 64

Muscle & Body January 2010

Kim Lyons and Gunter Schlierkamp photographed by Cory Sorensen in Los Angeles.

from the editor

And So it Begins...

EDITOR IN CHIEF

Jim Schmaltz

CREATIVE DIRECTOR

Kimberly Richey

EDITORIAL & ART

Pamela Bunn Steven Stiefel

MANAGING EDITOR EDITOR AT LARGE

The aughts are over. The 21st century’s first decade was the usual bundle of triumph, tragedy, progress and misfortunes contained in any 10-year chunk of human existence. The last year was bad enough — what with the plummeting

PRODUCTION PRODUCTION DIRECTOR PRODUCTION MANAGER

Pam Wells Tami Packley Georgeff

economy and enduring presence of the Jonas brothers — but we’re still standing, ready to leap into the next adventure. In fact, as Nietzsche promised us, we’re

ADMINISTRATION

that much stronger from not succumbing to the darkness.

FACILITIES MANAGER

Time is a pitiless master and there’s no bargaining with it. But the calendar assures us our celebrations. For every Monday there’s a Friday, and no matter what glories or horrors are visited upon you one year, you get a fresh start on January 1.

BUSINESS MANAGER

Vannasri Rusmevichientong William Moreno

CIRCULATION SERVICES CIRCULATION MANAGER

Barbara Burch

(310) 445-7503 ADVERTISING

Muscle & Body relishes these new beginnings, and we’re taking advantage of ours. Not only do we sport a fresh redesign, but we’re bigger than ever. With a circulation of 700,000, we’ll reach more readers than almost every other

PUBLISHER

Bill Madonna

NEW BUSINESS DEVELOPMENT

Dave Hawk

(412) 736-2645 | davehawk1@comcast.net DIRECTOR OF ADVERTISING OPERATIONS

Jerry McCall

(310) 445-7545 | jmccall@basicmediagroup.com

magazine in the health-and-fitness category. We’re determined to deliver the goods that such a wide readership deserves. Each issue contains multitudes: specific recommendations on sports supplementation with dosages and timing; effective makeovers with real readers; easy-to-understand explanations of complex sports-nutrition products and training systems; profiles of top athletes who share their secrets of success; and inspirational stories that will

REGIONAL SALES MANAGER

Brian Hallisey

(310) 445-7524 | bhallisey@basicmediagroup.com REGIONAL SALES MANAGER

Tammy Simpson

(760) 731-9923 | tsimpson@basicmediagroup.com BASIC MEDIA GROUP, INC.

Scott A. Johnson Greg Seabolt CHIEF TECHNOLOGY OFFICER Mickey Tan CHAIRMAN/CEO

CHIEF FINANCIAL OFFICER

motivate you to be your best. This magazine is about you. It’s about you reaching your potential, getting the most out of life. You may not be able to stop time or change the world, but you can change yourself. Our one goal is to give you all the tools you need to meet your goals.

EDITORIAL OFFICES

11050 Santa Monica Blvd., Suite 125 Los Angeles, CA 90025 (310) 445-7500 Fax (310) 445-7583

So let’s get started. Happy New Year! Now get to work.

Jim Schmaltz EDITOR IN CHIEF

Volume 1 Issue 1. Muscle & Body magazine is printed monthly in the U.S.A. ©2010 by Fairfax Publications, Inc. Title is protected through a trademark registration in the U.S. Patent Office. All Rights Reserved. REPRODUCTION IN WHOLE OR IN PART WITHOUT PERMISSION IS PROHIBITED.

Muscle & Body January 2010

muscletalk [

N EWS

R E S EA RC H

MASTER

C L AS S

TO P

S H ELF

]

Something For Everyone

COURTESY OF THE ARNOLD SPORTS FESTIVAL

The Arnold Sports Festival has an event for you, even if it’s just “collecting free stuff.” SO WHAT’S YOUR PASSION? Do you run, lift weights, shoot arrows, ice skate, flex your mighty muscles, choke guys unconscious in grappling bouts, or jump around in a cheerleader’s uniform? Heck, you might like to do all of those things, though we wouldn’t recommend doing them simultaneously — and definitely don’t enter a grappling tournament in a cheerleader’s uniform. But you get the point. There’s only one place that offers this variety of competition, that allows for

fencing, table tennis, bodybuilding, arm wrestling, martial arts, gymnastics, strongman contests — everything you can think of. It’s the Arnold Sports Festival, and every year it grows bigger, better and more athletically inclusive. The only thing that doesn’t change is its location: beautiful downtown Columbus, Ohio. Every year, legendary host Arnold Schwarzenegger and his ASF partner, Jim Lorimer, produce the nation’s largest multisports event in this charming Midwestern burg. With a list of activities that run the gamut of physical expression, you will always be entertained, whether you’re a competitor or just enjoy a wide range of sports. Then there’s the three-day Expo, which is full of freebies and fit celebrities. Fans

of hot bodies will not be disappointed. And if you have a hot body, don’t forget to show up. The 2010 Arnold Sports Festival runs from March 4–7. You can purchase tickets online at arnoldsportsfestival.com and ticketmaster.com/arnold. A thrifty $10-per-day Expo pass gets you access to the numerous competitions inside the Greater Columbus Convention Center, so you don’t have to break the bank to enjoy world-class athletic competition. And did we mention the freebies? How do we know all this? Muscle & Body is the official magazine of the Arnold Sports Festival. We’re proud to be associated with the number-one annual athletic festival in the world. So get your ticket and join the fun. January 2010 Muscle & Body

muscletalk

NEWS & RESEARCH

CHOCOLATE: Good For Your Ticker?

or more than 2,000 years, chocolate has played an important

“BRAIN EATING” NOT JUST FOR ZOMBIES ANYMORE

role in traditional medicines of North America, Europe and Asia.

During the Middle Ages, chocolate was used to treat fatigue, chest pain, shortness of breath, and various kidney and bowel ailments. With its potent antioxidant power and the added benefit of reducing itself in mainstream medicine. A recent study where subjects were given skim milk supercharged with extra cocoa noted significant reductions in biomarkers of blood-vessel inflammation. Less inflammation means a reduced risk of atherosclerosis — and that’s a very good thing, especially in “at risk” populations (i.e., those who are obese, have abnormal cholesterol levels, or where heart disease runs in the family). So unless you have an aversion to chocolate (i.e., migraine sensitivity), enjoy that high-cocoa chocolate milk, hot chocolate or dark

“Clinically obese people had 8% less brain tissue, while the overweight had 4% less brain tissue compared to normal-weight individuals.” —From a healthday.com report on a study published by Human Brain Mapping that looked at the connection between obesity and brain function.

chocolate candy.

JuiceYour Workout with Beetroot Juice A new study found that drinking beetroot juice can increase stamina during workouts by as much as 16%. The study subjects, healthy men aged 19-38, drank 500 ml a day of organic beetroot juice for six days and pumped up their exercise endurance during a cycling test. Scientists say the improvements were due to a reduction in oxygen uptake provided by the nitrate contained in the beetroot juice. The research appeared in the Journal of Applied Physiology. Drink 500 ml, which is equivalent to 1 pint (2 cups) of beetroot juice per day and see how you feel.

Try 6.3 g of dark chocolate per day (about two Hershey’s Kisses) and avoid milk chocolate.

QUERCETIN IMPROVES ENDURANCE Quercetin is a phytochemical found in apple skins, red onions, garlic, cabbage and spinach with potent antioxidant and anti-inflammatory properties. Lance Armstrong uses it, and swears by its effects. How does it work? No one really knows, but research in mice previously showed that quercetin increased mitochondrial number, an effect that would provide a clear

26.1% 10

benefit in endurance activities. The caveat is that these effects may only be relevant to folks who are not already well-trained athletes, since prolonged endurance training is known to have the same effect on boosting mitochondrial size and number. An added benefit of quercetin supplementation is its effect on bolstering the immune system.

An earlier trial reported that 1,000 mg/day of quercetin reduced susceptibility to upper-respiratorytract infections. A study from the University of South Carolina revealed quercetin can improve endurance by an average of 13%. Try a 1,000-mg dose of quercetin, the amount found in approximately 100 apples.

That’s the percentage of Americans who are obese, according to the Centers for Disease Control and Prevention. The CDC also reports that health-care costs from obesity-related maladies in the U.S. tops $147 billion annually.

Muscle & Body January 2010

CLOCKWISE FROM TOP LEFT: GRANT SYMON/GETTY; BERNHARD BENKE/ISTOCKPHOTO; ERICKA MCCONNELL/GETTY IMAGES; BEN KLAUS/ISTOCKPHOTO

inflammation in blood vessels, cocoa is finally making a name for

TOP TO BOTTOM: BRANDON LAUFENBERG/ISTOCKPHOTO; HOWARD OATES/ISTOCKPHOTO

Ask Dr. Z What supplements would you recommend for a football player? A) Depending on your age and position, some or all of the following supplements could be included in your diet plan to help enhance lean mass, increase explosive power, improve focus/concentration, and promote recovery from intense training and games: creatine monohydrate (5–10 g/day); beta-alanine (4–6 g/day); branched-chain amino acids (20–40 g/day); caffeine (200–600 mg/day); acetyl L-carnitine (2,000–4,000 mg/day); curcumin (1,000–3,000 mg/day); and Rhodiola rosea (100–200 mg/day).

I want to burn fat fast. Which is a better approach: an hour of cardio all at once or two 30-minute sessions? A) Without a doubt, two 30 minute sessions! While the calories you burn during the exercise bouts will be the same, you will burn roughly twice the calories in the postexercise period by splitting your workout into two parts. Over time, this adds up to greater fat loss. And if you really want to take it up a notch, I’d recommend interval training for the first 30-minute session, followed by 30 minutes of circuit weight training later in the day. When combined with a low-carb diet, this approach burns off body fat quicker than anything else I’ve tried. u Tim Ziegenfuss, PhD, CSCS, is an internationally recognized exercise and supplement scientist. GOT A QUESTION? E-mail him at drz@muscleandbodymag.com.

Quadruple Your Vitamin D During the Winter

f you think that vitamin D is just for strong bones, and that eating foods “fortified” with it is all you need for great health,

think again. Optimal levels of vitamin D, now described by many experts as 50–80 ng/ml, are associated with a reduced risk/ severity of many illnesses, including: multiple sclerosis; lupus; fibromyalgia; up to 17 different types of cancer; chronic fatigue; depression; Seasonal Affective Disorder; Parkinson’s; Alzheimer’s; and even “Syndrome X” (i.e., a cluster of health ills including hypertension, obesity, diabetes and heart disease). Although current recommended daily intakes (RDIs) of vitamin D are 200 IU for people up to 50 years of age, 400 IU

for people between 51 and 70, and 600 IU for those over 70, researchers from the University of Maine recently proposed this level be increased fourfold during winter months. Why? Because during the winter months, the body’s natural ability to synthesize active vitamin D from sunlight is severely compromised. A simple blood test can discover your ideal dose of vitamin D. A dose of 4,000 IU per day of vitamin D was necessary to keep my levels of 25-hydroxy D (the key biomarker for vitamin D metabolism) in the optimal range. Have your vitamin D levels tested and then adjust your dosage accordingly.

EAT OFTEN — JUST NOT LATE

In M&B, we recommend you have five to eight feedings per day, but don’t schedule a snack for late at night. According to a study in Obesity, mice who ate late-night snacks gained more weight than those who ate the same amount of food and exercised but didn’t eat late at night. January 2010 Muscle & Body

muscletalk

NEWS & RESEARCH

The Krill of it All

ish-oil supplements that contain moderate amounts of docasahexaenoic acid (DHA) and eicosapentenoic acid (EPA) are

extremely helpful for promoting healthy heart, joint and brain function. Fish oil has also been shown to improve cholesterol levels and lower blood pressure. Until recently, the staple source for these omega-3 fats

years, natural krill oil (NKO) has started turning heads as an alternative to fish oil. NKO contains long-chain polyunsaturated fatty acids that appear to positively influence the endocannabinoids (a unique signaling system that controls appetite, pain sensation, mood and memory) and reduce body-fat levels more so than regular fish oil. An added bonus of taking NKO is no fish burps! A 300-mg dose of NKO appears to rival a 2,000-mg dose of EPA and DHA.

Tasty Snacks Mess with Your Brain You start that tube of Pringles and the next thing you know, your fingertips are drumming against the bottom of the can. Blame your brain. Research from The Journal of Clinical Investigation suggests that high-fat food “hits” the brain with fatty acids, dulling the effects of insulin and leptin, two hormones that signal to your body that you are full. Since the brain is blunted from these triggers, you overindulge in sumptuous treats. The study authors say one particularly fatty acid, palmitic acid, seems to be the worst culprit. PalmItic acid is found in beef, butter, cheese and milk.

Shorter Workouts, Better Results Doing intervals of intense training for as little as six minutes can do more for your fitness levels than cardio workouts that last as long as 45-60 minutes, according to research from McMaster University in Canada. Those who did four to seven 30-second bursts of “all-out” exercise, followed by four minutes of recovery time, three times a week for two weeks, significantly increased their endurance capacity over those who did traditional cardiovascular training. Overall, 1.5 hours a week (including rest periods) of intense interval bursts equaled the results of 4.5 hours of regular training.

THAT FELT GOOD FOR ME, TOO…

Scientists have discovered that the feel-good effects from a workout can last as long as 12 hours.The findings, presented at a meeting of the American College of Sports Medicine, found that the exercise required to produce this happy afterglow was moderate intensity for only 20 minutes.

Muscle & Body January 2010

CLOCKWISE FROM TOP LEFT: BRIAN LEATART; JUAN MONINO/ISTOCKPHOTO; KENNETH C. ZIRKEL/ISTOCKPHOTO

were fatty fish, fish oils or cod liver oil. Over the past few

STRENGTH & SIZE

WITHOUT PRO-HORMONES? A BETTER WAY?

Over the past decade, thousands of individuals have resorted to pro-hormones in their quest to be bigger & strongerâ&#x20AC;Ś Sure, most pro-hormones deliver size & strength, but they come with a priceâ&#x20AC;Śa HUGE priceâ&#x20AC;ŚAnd, now shitâ&#x20AC;&#x2122;s hitting the fanâ&#x20AC;Ś

Luckily, there is a better way. You see, there are tens of thousands of natural herbs found around the worldâ&#x20AC;Ś And, wouldnâ&#x20AC;&#x2122;t it make sense that some of these herbs would work with your body â&#x20AC;&#x201C; not against it - to help your efforts in the gym? Of course, just like natural Vitamin C can work with your body to promote a healthy immune system!

Not only have these compounds always been questionable legally, but users have reported a wide variety of nasty, unwanted side effects such as unable to perform sexually, acne, shutdown of natural testosterone production, loss of sex drive, lethargy & irritability among othersâ&#x20AC;Ś

While many companies have tried in the past and failed, USPlabs has quickly garnered a reputation for producing effective products that are based off herbs, not harsh, synthetic compounds like pro-hormones.

â&#x20AC;ŚIn fact, thereâ&#x20AC;&#x2122;s even a study published on PubMedâ&#x201E;˘ linking one of the more popular pro-hormones to jaundice (liver failure)! You start to wonder if all of this is worth it for a few measly pounds of muscle that are virtually impossible to keep once you come â&#x20AC;&#x153;offâ&#x20AC;?â&#x20AC;Ś

WHY IS THIS?

THE NEW SECRET WEAPON OF BODYBUILDERS & ATHLETES NATIONWIDE.

Because pro-hormones can be extremely harsh on your body. Most of these products shut down your own natural testosterone production, so you are no longer making much, if any, on your own. So, when you come off of pro-hormones - even if you do 3RVW &\FOH 7KHUDS\ 3&7 \RXU ERG\ LV ÂżJKWLQJ VR KDUG WR regain its natural â&#x20AC;&#x153;manhoodâ&#x20AC;? that it could care less about maintaining muscle mass and strength - You might as well just kiss any gains goodbye, along with your energy levels & even the desire to workout!

â&#x20AC;&#x153;When dealing with herbals, itâ&#x20AC;&#x2122;s ALL about the extract. Get the extract wrong or use a cheap version and you might as well be swallowing dirt!â&#x20AC;? says USPlabs CEO Jacob Geissler

To show you the power of the right extract, over 50% of all drugs used clinically are either natural products (i.e. obtained from plants, microorganisms and some animal sources) or are derivatives thereof ! (1,2) Since its release in late 2008, USPlabs natural anabolic named â&#x20AC;&#x153;USPlabs Primeâ&#x20AC;? has been a God-send for those looking for resultsâ&#x20AC;Ś

Kind of defeats the purpose, wouldnâ&#x20AC;&#x2122;t you agree? Of course you wouldâ&#x20AC;Ś

â&#x20AC;&#x153;People were tired of feeling like crap and losing all of their gains after using prohormones. They wanted a natural product that could help their efforts. We spent a great deal of time & money to ensure we got USPlabs Prime right!â&#x20AC;? said Geissler

You must remember your body will always do what it needs to do to survive, it has no clue - nor does it care that you are trying to get bigger and stronger.

And get it right they did. Users swear by USPlabs Prime & thatâ&#x20AC;&#x2122;s why itâ&#x20AC;&#x2122;s quickly become a #1 seller & has been voted #1 Platinum Non-Hormonal Anabolic Agent.*

6R LQ HVVHQFH \RX DUH ÂłÂżJKWLQJÂ´ ZLWK \RXU RZQ ERG\ when you stop pro-hormones because your body is trying to regain its natural testosterone production so it can procreate, which is a natural survival mechanism.

So, with pro-hormones being phased out due to their legality and unbearable, unwanted side effects, itâ&#x20AC;&#x2122;s nice to know thereâ&#x20AC;&#x2122;s a natural anabolic option that delivers.

$WWHPSWLQJ WR ÂżJKW \RXU ERG\ LV OLNH WU\LQJ WR VZLP upstream at Niagra Falls. It ainâ&#x20AC;&#x2122;t happening palâ&#x20AC;Ś

-RLQ ERG\EXLOGHUV DWKOHWHV DQG ÂżWQHVV HQWKXVLDVWV in-the-know & start dominating the weight room today with USPlabs Prime.

References 1. Fabricant DS, Farnsworth NR. The value of plants used in traditional medicine for drug discovery. Environ Health Perspect. 2001 Mar;109 Suppl 1:69-75. 2. 9XRUHODD 3 /HLQRQHQE 0 6DLNNXF 3 HW DO 1DWXUDO SURGXFWV LQ WKH SURFHVV RI ÂżQGLQJ QHZ GUXJ FDQGLGDWHV &XUU 0HG &KHP -XQ *Planet Muscle Magazine â&#x20AC;&#x201C; March/April 2009 ÂŠ 2009 USPlabs, llc. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Individual results may vary. Information in this ad should not be used as an indication or prediction of your individual results. All examples are for illustration purposes only.

muscletalk

MASTER CLASS

u By Dave Hawk a former Mr. USA and Mr. World, is a consultant, personal trainer and adviser to NFL, NHL, WWE and NASCAR athletes.

A) First, many energy products contain a heavy dose of caffeine that helps stimulate the mind and body. While caffeine is a safe and effective workout booster, some people, especially teens, prefer to avoid stimulants of any kind. There are alternatives. One supplement to consider is a powder or beverage containing branched-chain amino acids (BCAAs). BCAAs are comprised of three amino acids, considered the essential

GOT A QUESTION?

building blocks of protein: leucine, isoleucine and valine. Each of the three branchedchain amino acids has its own function, but they work synergistically for a greater cumulative effect. L-isoleucine is necessary for hemoglobin formation. It also stabilizes and regulates blood sugar and energy levels. L-leucine lowers elevated blood-sugar levels and promotes the healing of bones,

skin and muscle tissue. L-valine has a stimulant effect for enhanced muscle metabolism, tissue repair and nitrogen balance. Taking BCAAs before and during exercise provides numerous benefits: It helps to greatly improve muscle energy, so you can train harder and longer; helps enhance muscle protein synthesis, which is vital for muscle maintenance and growth; spares glutamine

Get the answer by e-mailing David Hawk at hawk@muscleandbodymag.com or write to him at Muscle & Body, 11050 Santa Monica Blvd, Ste. 125, Los Angeles, CA 90025.

Muscle & Body January 2010

FREDRIK CLEMENT/GETTY IMAGES

My son is almost 18 years old, and he’s using a caffeine energy drink before basketball practice. Is there something safer he could be using for energy? Also, he’s taking Probolic-SR from MHP. I saw soy protein listed in its ingredients. Isn’t soy a bad choice for male athletes?

stores; decreases clearance of testosterone from muscles; improves testosterone-to-cortisol ratio; enhances fat loss; and preserves muscle mass, even if you’re on a low-calorie diet. Many athletes use BCAA drinks for natural muscle energy. They take in 2–3 g an hour before training and 2–3 g during training. As for soy, there’s a big misconception that soy protein negatively influences male hormones and androgen levels. This is incorrect, and the MHP Probolic-SR protein is an ideal protein blend for men looking to gain and maintain lean muscle. A recent study published in the Journal of the International Society of Sports Nutrition concluded that the researchers’ “investigation showed that supplementation with soy protein does not decrease serum testosterone or inhibit leanbody-mass changes in subjects engaged in a resistance exercise program.” In fact, a 12-week blood study performed on men demonstrated that soy and whey protein are equal in lean muscle building with resistance

muscletalk

MASTER CLASS

training without any negative effects to serum androgen levels. For more information on soy protein, visit powerbysupro.com.

What is the difference between taking regular creatine or a product like USPlabs’ Jack3d? A) Creatine monohydrate alone is a safe and extremely effective sports supplement for supporting lean muscle strength and mass. In fact, creatine can boost muscle gains by as much as 10–15% on the first cycle. Although creatine monohydrate works well, there are many other cutting-edge sports-nutrition ingredients on the market today that work synergistically with creatine to improve overall performance, strength, energy output, recovery and mind-muscle connection. Such products contain ingredients like AAKG or L-arginine, which greatly increase levels of nitric oxide–boosting vascular (blood vessel) dilation to improve your muscular pump and oxygen uptake. These products can also contain beta-alanine, which has been shown to increase anaerobic exercise performance and physical endurance. Then there are the proprietary extras, patented ingredients that can further boost protein synthesis and spare nitrogen levels for greater strength, endurance, energy and recovery. A blend like USPlabs’ Jack3d is one of these loaded products. Jack3d is designed to be taken before a workout “on your work days only,” and can significantly improve your muscular pump and energy output 16

Muscle & Body January 2010

A standard protein powder added to your nutrition arsenal is a must and may be used on any nutritional plan. complex carbs and/or healthy fats to provide better calories.

greater than creatine alone. While these new creatine/ NO supplement blends — which also include Six Star Muscle’s naNO Vapor and MHP’s Dark Matter — are considered by many to be a serious step to improving your overall results, creatine monohydrate is still the tried-and-true ingredient that powers these supplements. (Many manufacturers sell their own quality pre- and postworkout creatine blends, so check with your local GNC.) Make sure to always consult your physician or health-care professional before using any sports supplement.

I’m confused: I see weight gainers, protein powders and meal replacement products. What’s the difference? I’m a little overweight and want to gain muscle. Which product should I use? A) Choosing the right protein nutrition can be tricky. It depends on your goals, body composition

and lifestyle. Here’s what you need to know. Weight Gainer: A weight gainer is primarily for the “hard gainer,” the athlete who is naturally lean (very low body fat); has difficulty gaining muscle; and needs quality protein and calories to grow. These powders contain higher calories, primarily from carbs (sometimes as sugar), and also fat. They have a smaller portion of protein-tocarb ratio. Since you mentioned you have a tendency to store excess fat, stay clear of weight gainers that are too high in sugars. If you use a weight gainer, choose one made with high (good)

Protein Powder: A standard protein powder added to your nutrition arsenal is a must and may be used on any nutritional plan designed for either muscle gains or weight loss. These powders contain few, if any, carbs, and range from 20–60 g of protein per serving. The types of proteins found in these powders vary. There’s whey protein concentrate, whey isolate, soy isolate, caseinate, milk powder, egg albumen, and protein peptides, among others. The different forms of protein, such as concentrate, isolate, protein peptide or combination thereof, allows for various rates of digestion, from as quick as 15 minutes to as slow and long lasting as four to six hours. For example, powders containing a peptide or isolate are digested immediately; these “fast” proteins are ideal to take when you wake up or for postworkout recovery. Concentrates

and caseinate are absorbed much slower, and are ideal to use for a midmorning snack, between meals and before bed, when you want to slowly feed amino acids into your body. Meal Replacements (MRPs): MRPs contain a precise percentage of calories from each of the macronutrients (carbs, proteins, fats) along with vitamins and minerals. The ratio of

MASTER CLASS

carbs/protein/fats, can vary from 40/40/20 to 40/30/30 to 45/35/20. MRPs are designed to replace a meal and simplify your diet plan. The main difference between a high-quality meal replacement and a standard weight gainer is that the MRP uses a higher-quality carb, often derived from oats and rice, that has a much lower glycemic index. To gain lean muscle and lose fat, use a quality protein powder, protein powder blend, or a high-quality MRP two or three times a day, to complement your balanced eating plan.

I want to add thickness to my back. Can you suggest a routine? And should I use free weights or machines? A) Machine cable exercises (e.g., lat pull-downs, cable rows) are ideal for adding variety to your workout, and can help shape the muscles, but they’re not the best for building mass. Using freeweight leverage machines or freeweight exercises (e.g., barbell and dumbbell rows, T-bar tows, deadlifts) are still the best movements for adding deep, thick muscle. Build your routine from this: Warm up: n Lat pull-downs (to the front) hit the outer upper lats, teres areas, and rhomboids, and prepare your back for heavy work. Mass-building exercises: Bent-over barbell rows, T-bar rows, low-pull Hammer leverage rows or cable rows for muscle thickness. These exercises target the center portion of your back while hitting the erectors and lats as far up as the traps. n Single-arm dumbbell rows or n

Example Workout 1 u Front lat pull-downs: A warm-up with 3

pyramid sets using progressively heavier poundage for each set. u Barbell rows: 3 pyramid sets using pro-

gressively heavier poundage for each set. u Deadlifts: 3 pyramid sets using progres-

sively heavier poundage for each set. u Close-grip reverse pull-downs:

3 pyramid sets using progressively heavier poundage for each set.

Example Workout 2 T-bar rows Hammer leverage

V-grip rows Wide-grip

high-pull Hammer leverage rows for thickness and width. These target the outer and lower lats, teres major and minor, and slightly hit the rear delts. n Deadlifts hit everything from your erectors to the lower traps, and indirectly target your glutes and hamstrings. Finish sets or pump sets: n Reverse lat pull-downs or machine pull-overs. Back-training tips: 1 Train your back on its own day once a week. Since it’s such a large muscle group, it requires a lot of energy. 2 Perform four exercises per workout and 3 or 4 pyramid sets per exercise (after a warm-up), using progressively heavier poundage for each. Perform between 8–12 reps. 3 On your first few reps, concentrate on keeping your rep speed moderate. On the last couple reps of the set, you can crank them out at a slightly faster pace. 4 Contract and flex your lats hard at the beginning of each movement. When extending your arms at the end of the movement, stretch your lats out to their fullest extent. 5 Stretch your lats a bit between every set. Consistent stretching of any muscle actually promotes longer muscle fascia tissue and improves muscle growth. 6 Consider using wrist straps and a weight belt to support your training. Wrist straps help take the strain off your grip, allowing you to focus on the exercise and lift heaver weight. A weight belt naturally supports your lower back and core, helping you to train heavy while preventing injury.

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Bent-Over Rows Bend over at the waist, keeping an arch in your lower back. Take a palms-down grip on the barbell, with your hands a little wider than shoulder width. Your knees should be slightly bent and inside your arms during the movement. Flex your abs and hold them tightly to stabilize your core. Pull the bar up to the level of your sternum. Keep your head in a fairly neutral position, not too high or too low.

Expert Knowledge: u Works the latissimus dorsi, rhomboids and trapezius. u When moving the weight, don’t let the bar touch the floor. u Fight the tendency to cheat by standing. u Do not round your lower back. If you have lower-back problems, try a T-bar or machine row.

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I’m 37. For the past few months, I’ve been lifting weights three times a week in addition to running five miles a day, five days a week. I’m an avid runner, but want to gain muscle in my upper body. I started increasing my protein to 1 g per pound of body weight, but I’m not gaining how I would like. What am I missing? A) Starting with a structured diet at approximately 35% protein, 45% carbs and 20% fats will begin to help improve your muscular gains. Although running is wonderful activity for cardiovascular health, it’s unfortunately not the best for a lean muscle-building program. Running for longer periods of time can sometimes deliver negative results, as it jars muscles and breaks

them down, making it hard to grow and recover. I’m not suggesting you stop running, but try to reduce it to twice a week and add some low-impact cardio to your weight-training sessions. This will help you achieve a balance in your training and recovery to help support lean muscle building. As a well-conditioned runner, you may want to consider looking into a natural testosterone booster. Extensive running has been shown in some case studies to reduce a male’s natural testosterone level. Aging and (possibly) having a lower testosterone level can reduce one’s energy level, and limit muscle recovery and muscle growth. There are many new cutting-edge natural testosterone boosters with proprietary blends that not only support greater energy levels, but also help you utilize calorie consumption — and more so create an anabolic environment in your body for greater lean muscle gain while supporting protein synthesis, which is necessary when on a high-protein diet. Evidence suggests these natural testosterone boosters help to modulate testosterone levels, making available more usable (free) testosterone while suppressing or controlling estrogen levels. To date, there are some initial studies showing very positive results with an increase of lean muscle mass. More studies still need to be done. Before using any sports supplement, always consult your physician or healthcare professional.

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Kim Lyons and Gunter Schlierkamp: Hereâ&#x20AC;&#x2122;s how our favorite fitness alpha couple juggles training, careers and household chores. (Hint: boxing gloves.)

JOHN SLATER/GETTY IMAGES; RANPLETT/ISTOCK PHOTO

p u o C r e w o P

Muscle & Body December 2009

e l p BY KAREN ORSI

• PHOTOGRAPHY BY CORY SORENSEN June 2006 Muscle & Body

eus and Hera. Marc Antony and Cleopatra. Bill and Hillary Clinton. Juan and Evita Peron. Power couples have long been a staple of mythology and the ruling class. But in the world of body-

building and fitness, it’s a bit more rare, at least in duration of coupling. Blame the demands of a sport that requires agonizing dieting and isolated training sessions. Then after fame and success is achieved, frequent traveling and the presence of groupies and hangers-on can get in the way of quality time with your spouse.

When buff couples connect, the sparks can fly, but the flame usually dies at the first gust of conflict. That makes the enduring closeness of Kim Lyons and Gunter Schlierkamp that much more admirable. Lyons is a former IFBB fitness standout and world-class trainer, who starred on NBC’s “The Biggest Loser” and now is heading up a number of entrepreneurial ventures. Schlierkamp is a massive Mr. Olympia finalist with a million-watt smile, whose following in the sport created a sensation a few years ago that was characterized accurately as “Guntermania.” The German-born bodybuilder is now a serious aspiring actor, appearing in such fare as “Beerfest” and numerous television commercials. He also has his hand in many business ventures that benefit from his charisma and muscles. A few years ago, the gorgeous blonde met the gargantuan blonde — the ground shook, love bloomed and the two eventually tied the knot. Three years later, they’re still built, beautiful and happy together.

Gunter: Don’t Forget the Bleach o how does the reigning power couple of fitness and bodybuilding keep it together? Hint: Sometimes Gunter has to wash the dishes. The apron fits a little tight but, hey, it works. “He does pretty much all the housework right now,” says Kim, who is currently developing several fitness- and health-related projects. “I’m working like a wild woman, so he’s the one who gets the dishwashing and laundry done, and the house picked up. It’s kind of funny when people see him doing the laundry. It’s different from the typical bodybuilder stereotype.” Gunter agrees that helping out is essential to their success. “We’re a good team,” he says. “If I’m more busy and I need help, she supports me, but right now she’s busy and I am supporting her. I’m doing a lot of errands for her, helping her get stuff out to FedEx. We back each other up.” It wasn’t always this harmonious in the household-chores breakdown. At first, Kim had to help Gunter readjust his old-school attitudes about gender roles and expectations about how their

own thing. Occasionally we’ll meet up and do a set together, but we train very differently. He’s throwing around the 45-lb plates and I’m doing functional training.” “I still train too much like a body-

marriage was going to work. “He’d wait for breakfast or dinner to land on the table, and I’d be, like, ‘No, it’s in the fridge. I gotta go.’ And then I’d be out the door,” she says, laughing.

builder,” says Gunter, who nevertheless doesn’t compete these days. “I also do kickboxing and grappling.” The freedom to pursue individual goals is part of the couple’s success in

“We fight really good, but we make up really good,” Gunter says, chuckling.

“When I was working on ‘The Biggest Loser,’ he literally had to do everything, including the cooking and cleaning. You name it, he did it. That was a great way to break him in — no transition time. I was here one day and then off the next.” The two live in a spacious condo in a beach community in Southern California. Each pursues various entrepreneurial endeavors, and sometimes they team up to work on a product launch, like the Gym in a Bag, which is being sold on QVC. But when it comes to keeping their fabulous physiques in top shape, they pretty much go their separate ways. Says Kim: “We’ll go to the gym at the same time, but we pretty much do our

CROSS-TRAINING WITH MARTIAL ARTS Gunter Schlierkamp is serious about training in the martial arts. He believes it’s a perfect complement to his bodybuilding workouts. “I work on kickboxing once or twice a week. I do weight training five times a week. I actually mix it up and do push/pull, back-chest and go back and forth. I’m not focusing on the weight actually. You will laugh: I’m using really light weights for working out because after pushing 20 years and using really heavy weights you have to try to take care of your joints. I want to be able to do this well into my 60s and 70s — even in my 80s I would like to work out. “I also work out at a really fast pace, so for me it’s got a little bit of cardio in it, too. I really go from exercise to exercise and go back and forth. Like today for instance, I did legs. I went from leg extensions straight to hamstring curls and then back to leg extensions, always back and forth. Then I did squatting on the Smith machine and then the leg press, and again, back and forth, very quickly. My workouts take only 40–45 minutes and I’m done. It’s sort of like using the exercises of a bodybuilder, but it’s fast-paced. I don’t give my body a lot of time to recover, because for me I don’t want to use a lot of weight; I just want to exhaust my muscles. That’s how I stay toned and in decent shape.” January 2010 Muscle & Body

GUNTER’S BEST TIPS With more than 20 years in bodybuilding, including seven appearances in the Mr. Olympia contest, Gunter Schlierkamp knows a thing or two about training and nutrition. Here’s some advice from one of the greats: u “Split your meals. Eat more often and have smaller meals a day. You can eat only three times a day and have 3,000 calories. But if you split that up into six meals of 500 calories, that can change your body. I noticed once that I was eating less food but I got more chunky. I started eating more often, and it changed my body.” u “Think of it like this: Eat in the morning like a king, eat in the afternoon like a prince, and eat in the evening like a poor man.” u “People tell me that longer workouts are more effective. For me, the exact opposite is true. If I’m working out after 40 or 45 minutes, something is wrong. I see people work out for maybe two hours, but all they really train is their jaw. I get in there, get the workout done, and I’m out in 45 minutes. It really keeps my body in shape.” u “When you’re traveling, bring a snack. There are so many mealreplacement products you can bring. You can take a handful of almonds, or bring a whole meal. I have two or three shakes a day to keep my body anabolic and not catabolic.” u “It’s also good to do an hour or so of cardio or some kind of flexibility training every week. People are always surprised at how flexible I am, being such a big guy. But it’s important to do it at least once a week as part of your workout.”

Muscle & Body January 2010

and out of the industry. But it takes a strong home base to keep these two ambitious, headstrong people in sync. Not that conflicts don’t come up. “A man told me one time, ‘If you don’t fight, you don’t have a marriage,’” says Gunter. “When people tell me, ‘Oh, we never fight,’ I tell them that I don’t think that’s healthy because it seems like nobody cares. You need to discuss things, fight for what you believe in, work off it, and carry on. When Kim and I have a problem, we discuss it, but we don’t carry it with us. We work on it together, and no matter what, we support each other.” Making the relationship work means sometimes taking a stand, sometimes listening and sometimes giving in, says Kim. “The first thing you need is communication, which is kind of ironic being that his first language is German and I speak no German,” she says. “That’s something we’ve really had to learn from the ground up — communication and not letting all the other crap get involved when we have an issue. Learning to trust each other, communicating and respecting each other’s decisions are important. It’s a balance of everything.” But these two can even make the fighting work for them. “We fight really good, but we make up really good,” Gunter says, chuckling.

Save the Drama for Acting Class hile both Kim and Gunter were successful competitors in the International Federation of Bodybuilders (IFBB), each of them are too busy to hit the stage these days. But when they were competing, they had to walk through the crucible of precontest dieting together. Kim says their experiences and maturity helped them handle the extreme low-carb eating and pressures of performing. “We’ve both been there, done that,” says Kim, who competed in the IFBB

fitness category. “We were both dieting at one point.” Bodybuilding couples are notorious for straining their relationships because of precontest tensions. But not the Schlierkamp-Lyons household. “It’s funny because we never really struggled with it,” says Kim. “That’s what’s so cool. If one of us was crabby, the other would say, ‘You have to eat.’ It’s just simple. A lot of couples don’t understand that. But if you go through that together, you get it.” These days, Gunter weighs about 260 lb, 40–50 lb lighter than when he performed on stage. It makes the dayto-day living easier. “I like walking around a bit lighter,” he admits. “When I sleep, I don’t snore as crazy as I did. I breathe better. I don’t have as many problems finding clothes. I can just go in somewhere and — well, not really buy Wranglers — but find clothing in the big number sizes, and they fit good.” It’s not just his wardrobe that’s relatively normalized. The refrigerator is also getting a break these days. “Before I had such a crazy focus on food. I was used to eating every 2 1/2 hours,” he recalls about his Mr. Olympia days. “Even now, every 2 1/2 hours I can tell I’m getting hungry again. I don’t have to eat the same amount of food. Sometimes I really had to stuff it down. Now it’s so nice just to have a regular meal.” Gunter’s staying lean and mean for the Hollywood set. He trains with famed acting guru Howard Fine, who personally invited Gunter into his master class. “It’s an awesome class,” says the aspiring actor. The acting has helped fill the void from the days of Guntermania, when the big German-born bodybuilder became a fan favorite at Mr. Olympia contests, an experience he relishes. He never missed it more than when he watched last September’s Mr. Olympia contest in Las Vegas. Says Gunter: “I was sitting there watching the show, and Kim asked me, ‘What’s wrong?’ And I said, ‘I don’t know, man. I still

miss it.’ I miss the preparation, the diet and trying to be your best, and the feeling of knowing you did well. I always think back to the 2005 Olympia, when my symmetry was so phenomenal and I felt I was at my best. I miss the feeling: You just know when you walk out onstage and you are performing and you have the music and you connect

with the crowd.” He finds a similar satisfaction from acting. In one of Fine’s recent classes, Gunter did a scene with an actress that went particularly well. “We did this scene where I was a lawyer. After the scene, Howard got up — and he really pushes you; he’s, like, the toughest man I’ve ever met — and said, ‘No notes.’

That is the greatest achievement you can get in his class: no notes from him, no advice. It was perfect. It was kind of like winning the Olympia. It was almost like going to school and graduating.” While he’s up for any type of role, Gunter does feel he’s well suited for one particular genre, which won’t surprise anybody who’s seen his hilarious stint in “Beerfest.” “People say I’m naturally funny,” he says. “I think I’m just funny to look at. I like comedy and it comes to me very naturally, though some people say it’s harder to do. I took a personalization acting class where you have to load in the emotion and it’s actually kind of tough. I’ve had to do that in class where all of the sudden you start bawling. You get to the point where it really hurts you. For a lot of actors, it costs them.” These days, the only pain Gunter regularly feels is in his martial arts classes. Not that he’s looking to be the next Brock Lesnar. “My trainer, Hector Echeverria, was a former winner of the world champion of kickboxing,” explains Gunter. “He wanted me to try to fight, and I said, ‘I should have started wrestling 20 years ago!’ I don’t have any designs on fighting, but I can pick up some skills for movies and things like that.” As the accompanying photos show, he has a willing partner in putting on the gloves. Kim got a kick out of it. “That’s us in a nutshell,” she says, laughing at the boxing photos. “If Gunter really wants to win, he wins, but for the most part he lets me win.” Being a power couple means knowing when to put up your dukes and knowing when to surrender. “We’re not exactly a traditional couple, and I’m not exactly a traditional girl,” says Kim. “But it works.” For more on Kim and Gunter, visit meetgunter.com and kimlyons.com.

CHECK OUT KIM LYONS’ NEW COLUMN IN M&B! We’re excited to announce that Kim Lyons will write a regular column in Muscle & Body beginning next month. Kim will answer questions from readers, and share her expertise on a variety of health and fitness topics. To have your question considered for publication, email her at trainerkim@muscleandbodymag.com. January 2010 Muscle & Body

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PROTEIN: The Better Picker-Upper

Protein doesn’t just build muscle; it can also boost endurance. It’s all in the timing.

If your legs feel lIke 20-lb kettlebells every time you head out for a run, it may be time to look at both your training program and your food intake. And we don’t mean carb loading, either. Sure, you may think that carbs and quality fats are what fuel your pavement pounding. But if you neglect your protein needs — and the crucial timing rules of protein intake — you’re missing the boat, or at least missing being the guy who breaks the tape at the finish line. Surprised? You shouldn’t be. Here’s how protein can give you that extra pep in your step during training and competition.

TOPPING THE FUEL TANK Protein is vital for more than just building strong muscles: it makes enzymes, hormones and other body chemicals; it helps transport nutrients and regulates water balance; and it helps build and repair tissue throughout your body, which is especially critical when you are tearing down muscle tissue during training, or recovering from an injury.

What you may not realize is how protein affects glycogen, the storage form of carbohydrate. Your body stores a limited amount of carbs in your liver and muscles as glycogen, and you tap into this carbohydrate reserve every time you work out. Because glycogen is a limiting factor to endurance performance, it’s essential to top off this fuel tank every day. And this requires a conscious effort to consume carbs immediately after working out and sometimes while you’re training (depending on how long you train). Because glycogen is the storage form of carbs, it makes sense that you need more carbohydrates to fill up your glycogen stores. However, recent studies indicate that the addition of a small amount of protein to your carb food or drink after a hard workout may stimulate greater glycogen synthesis than consuming carbs alone after your workout. This is where things get interesting.

BY MARIE SPANO MS, RD/LD, FISSN, CSCS January 2010 Muscle & Body

In addition to potentially boosting your body’s carb stores, a little protein ingested during your workout may give your wheels a kick as well. Researchers at the University of Texas found that consuming a sports drink with added protein allowed participants to cycle for a longer period of time than consuming a carbonly sports drink. When you translate this research to real life, it means that you may be able to exercise for a longer period of time when you consume a combination of carbs and protein while training.

THE CRUCIAL 4:1 CARB-PROTEIN RATIO Research has shown that the optimum postworkout feeding is a combination of carbs and protein in a ratio of approximately 4:1 (aim for 10–15 g of protein). Some products already satisfy this ratio, but you can make your own. If you have access to a blender, try this shake: Take your favorite vanilla, berry or plain whey protein powder. Add frozen berries, a banana and either skim milk or water, and throw in a little ice. This nutrient-packed shake contains carbs, protein and antioxidants to help refuel your muscles, rehydrate and decrease inflammation. All of these will help expedite recovery and make your next training session more enjoyable.

One thing’s for sure: It’s an easy theory to test. If you feel like you just can’t muster up enough energy to continue during a long workout or competition,

try swapping out your sports drink for one with a little protein in it. Or mix some unflavored whey protein powder (a few grams per 12 oz of liquid) into your carb drink and sip it during your workout or when there’s a break in a game or match. (See sidebar above.)

THE CRITICAL “WINDOW” Immediately after exercise, you have a 30-minute window of opportunity during which it’s vital to refuel your body with the right combination of nutrients, including carbs, to replenish your muscle glycogen stores. You also need protein to repair muscle damage. Researchers from James Madison University found that consuming a combination of carbohydrates with a little bit of protein every 15 minutes during exhaustive exercise and immediately after helped decrease markers of muscle damage and improve performance during the next training session. If you don’t consume some protein within this window of opportunity after training, you will likely experience greater muscle breakdown, which causes injuries, soreness and inflammation. Over time, muscle breakdown will impair your training and progression. Whey protein is ideal postexercise because it is rich in branched-chain amino acids, the key amino acids for helping decrease muscle breakdown.

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TO-DO LIST: YOUR PROTEIN PLAN If you’re serious about training hard, you have to be serious about recovery and nutrient replenishment. Keep these guidelines in mind.

3 To maximize recovery and improve performance, eat high-quality protein throughout the day (at every meal).

3 During exercise or competition, use sports drinks with protein, or gels with amino acids or protein in them. Choose the sports-nutrition products that work for you. This involves some trial and error to determine which ones your body tolerates. Before participating in a game, you should eat solid food that you can digest well, for obvious reasons.

After exercise, it is important to rehydrate. Sports drinks, RTDs and protein powders are ideal for helping you get the nutrients you need.

In his last two Ironman races, Michael, a triathlete, had his worst race times ever. And Michael was no slouch. His training program was put together by a USA Triathlon Elite Level 3 coach. Michael also utilized proper training progression and rest days. However, Michael felt that his legs often felt “like lead” the day after a hard workout, and he just couldn’t seem to muster up the energy to do anything besides work and train. He also came down with a respiratory illness during the first month when he started building his mileage back up. So what was wrong? Michael’s weight was stable throughout his program, indicating that he was eating plenty of calories to fuel his training. But after taking a closer look at his food intake, and with the help of a food-analysis program, it became clear that Michael was not eating enough protein, and certainly not enough at the right time to facilitate recovery from hard training. When Michael changed his diet to add quality protein at specific times (e.g., postworkout), he felt significantly better and noticed immediate improvements in his endurance abilities. Here are the changes he made. Michael’s Food Intake: Before Michael’s Food Intake: After (with a protein boost!) Breakfast: 1 bowl of cereal with rice milk 1 banana 2 pieces of toast with butter

Breakfast: 1 bowl of cereal with 1% milk 2 pieces turkey bacon 2 scrambled eggs

Snack: 16-oz bottle of fruit juice Bagel with cream cheese

Snack: Trail mix or a nutrition bar with quality fats (almonds, peanuts, other nuts or seeds)

Lunch: Spaghetti with meatballs Salad Garlic bread

Lunch: Spaghetti with meatballs and parmesan cheese Salad Garlic bread

Snack: Cereal with rice milk

Snack: 1 nutrition bar (with at least 10 g of protein)

During training: Carbohydrate-only sports drink

During training: Sports gels with amino acids and water

3 Think ahead. Keep a stash of convenient recovery foods and beverages with you whenever you plan to train or compete. Away from home, bring your nutrition recovery foods and drinks with you. At home, make sure your pantry and/or fridge is well stocked.

ISTOCK PHOTO

Recovery means getting enough rest, fluid and nutrients to help your body recuperate during your down time. So the next time you finish a bout of exercise, refuel before you head home to kick back and watch “SportsCenter.” You’ll be a better athlete for it.

Marie Spano, MS, RD/LD, FISSN, CSCS is a nutrition communications expert specializing in sports nutrition (mariespano@comcast.net).

Immediately after training: RTD or protein powder mixed with water (in a mixer bottle) 1 bagel with jelly Dinner: Rice pilaf with beans Bread with olive oil Steamed vegetables

Dinner: 6 oz grilled fish (preferably omega-3-rich fish such as salmon, mackerel, herring or halibut) Rice pilaf Grilled vegetables January 2010 Muscle & Body

You know what you want — it’s why you work so hard.

You want results! M&B’s pre- and postworkout supplementing guide tells you exactly what you should take — and when you should take it — to get your best results, whatever your goal or experience level. BY STEVEN STIEFEL

BEFORE AFTER

When it comes to the your goals at the gym, you know who you are, and you know what you want. The only problem is that you may not know the best course to follow to get what you want. That’s particularly true when it comes to finding the right supplements to support your muscle-growth goals. M&B’s guide to pre- and postworkout supplementation tells you all you need to do to achieve your benchmarks. We also give you all the details on how much of each pre- and postworkout supplement you should take to get exactly what you need for the best gains you’ll ever get. All you have to do is identify your experience level and your goal, and follow our workout-supplementing recommendations.

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GOAL IMPROVE GAINS FOR

NEW TRAINERS

If you’re just starting out at the gym, the name of the game is protein. Make sure you get in all the protein you need before and after your workouts to support the new demands you’re placing on your body. Of course, weight trainers of all experience levels need protein for enhanced muscle growth, but for newbies, proper protein intake is the first step to take once you’ve committed to a program for enhancing muscle mass. For optimal results, strive to get in at least 1 g per pound of body weight per day. This can be challenging to do from whole-food sources, so protein supplements can be tremendously advantageous for those new to the gym who are trying to support muscle growth through maximized protein intake.

Whey Protein Whey protein is a fast-digesting protein from milk. It’s high in branched-chain amino acids (BCAAs), which boost muscle building. These aminos help to do this by bypassing the liver, making them more readily available for supporting muscle growth. Whey also contains peptides that research shows boosts blood flow to muscles. u What whey protein does: It boosts muscle protein synthesis when supplied to your body around the time of your workouts. It also provides a fast-digesting form of protein that prevents muscle breakdown, while supporting muscle building after intense bouts of weight training. u When to take it: Within 30 minutes before and after workouts. u How much to take: 20 g before and after workouts.

Muscle & Body January 2010

Casein Protein Like whey, casein protein also comes from milk. The difference is that casein is a slow-digesting form of protein. Research has demonstrated that slower-digesting casein is as effective at enhancing muscle gain as is whey protein. Research has also shown that, for best results, you should take a combination of whey and casein proteins after workouts for even better

Upping protein intake is the first step you take once you’ve committed to a program for enhancing muscle mass. For optimal results, get in at least 1 g of protein per pound of body weight each day.

results. Despite some myths to the contrary, soy protein is also a high-quality muscle-building protein that’s included in many protein blends. Soy is a great option in your mass-building arsenal u What casein protein does: Casein protein taken after workouts helps to decrease muscle breakdown, which enhances muscle growth. It also provides a slow, steady release of amino acids, helping to extended periods of anabolic (muscle) growth. u When to take it: Within 30 minutes after workouts. u How much to take: 20 g with 20 g of whey protein.

GOAL BOOST GAINS

FOR EXPERIENCED TRAINERS

Once your body has accommodated to training and has started to grow with the protein you’re giving it, you can get even better gains by adding key aminoacid supplements. These extra nutrients can be added shortly after beginning a workout regimen. Consider training without these supplements for the first eight weeks or so of your program as a beginner. Once your body has accommodated to weightlifting, these supplements can provide tremendous muscle-building advantages over protein intake alone.

Creatine Creatine is a compound of amino acids, constituted of arginine and glycine. It’s also one of the most effective — and most studied — sports supplements in history. Research demonstrates that supplementing with creatine can lead

to more than a 10% gain in muscle strength and a 10-lb increase in quality mass in relatively short periods of time while weight training. u What creatine does: It increases energy levels in muscle cells, leading to more strength and muscle growth. Creatine does this by helping the muscles create more adenosine triphosphate (ATP), the energy that your muscles require for performing multiple reps during workouts. It also helps draw more fluid into your muscles cells, helping to boost long-term effects on muscle growth. u When to take it: Within 30 minutes before and after workouts. u How much to take: 2–5 g, depending on the form, per dose. Common forms include creatine monohydrate, creatine hydrochloride and creatine ethyl ester.

Arginine Arginine is an amino acid that helps produce the ubiquitous molecule nitric

oxide (NO). Nitric oxide is a highly beneficial molecule that is involved in many physiological processes and is found throughout the body. u What arginine does: One of arginine’s most important effects is its ability to enhance muscle building because of its ability to dilate blood vessels, delivering more oxygen to muscle tissues. This allows your muscles to receive more nutrients and anabolic hormones, leading to greater energy and more dynamic muscle pumps during workouts, better recovery and, ultimately, more muscle growth. u When to take it: In the morning, 30–60 minutes before workouts, and at night without food. u How much to take: 3–5 g per dose.

BCAAs These are the most important amino acids for repairing and building muscle tissue. They include the aminos leucine, isoleucine and valine. January 2010 Muscle & Body

u What BCAAs do: They help to stimulate muscle protein synthesis, leading to improved muscle growth. They also reduce cortisol, a catabolic hormone that tears down muscle tissues. When you take BCAAs before workouts, these aminos can be used for energy, helping to prevent fatigue. While whey protein is rich in BCAAs, you can derive even more benefits by supplementing with additional BCAAs. u When to take it: With your first meal of the day; within 30 minutes before and after your workouts; and with your last meal of the day. u How much to take: 5–10 g per dose.

GOAL INCREASE ENERGY

IN THE GYM

After you’ve been training consistently, you may find that your enthusiasm or your energy is

lagging in the gym. These preworkout energy boosters can help you keep your focus while you’re hitting the weights.

200–400 mg, taken throughout the day and before workouts.

Citrulline Malate

Caffeine You can feel the surge of energy you get from taking caffeine, either in the form of pills or from beverages such as coffee. Numerous studies have validated caffeine’s boost in performance through many different mechanisms. u What caffeine does: It stimulates your central nervous system, providing the needed drive and energy for intense weight-training sessions. It does this by increasing the amount of fat that your body burns during workouts. This also provides immediate increases in strength. In addition, caffeine helps enhance recovery and prevent fatigue. u When to take it: One hour before workouts. u How much to take: A total of

This energy supplement is made from the amino acid citrulline bound to malic acid (malate), an energy metabolite used in the body. u What citrulline malate does: Citrulline malate decreases body fatigue by removing ammonia. Ammonia is produced when amino acids are metabolized during exercise. Removing ammonia helps increase energy during workouts. As an added bonus, citrulline malate also increases NO levels. u When to take it: Within 30 minutes before workouts. u How much to take: 1–3 g.

CoQ10 CoQ10 is also known as ubiquinone because it is ubiquitous, found throughout the body. CoQ10 is especially concentrated in the mitochondria of cells. These cells are the power factories that produce the majority of the body’s energy. u What CoQ10 does: Supplementing with CoQ10 increases energy production and decreases fatigue during workouts. u When to take it: Within 30 minutes before workouts. u How much to take: 100–200 mg.

GOAL IMPROVE YOUR

RECOVERY

To enhance recovery and muscle growth further, consider adding these supplements to your regimen. Keep in mind that better recovery allows for better training sessions because it helps prevent the body from falling into a state where it is overtrained. If you find yourself feeling lethargic at the end of your training week, you may be overtraining. Increasing your recovery supplements can help prevent this, and help keep your muscles growing.

Vitargo Vitargo is a patented complex-carbohy40

Muscle & Body January 2010

beta-alanine with another amino acid, histidine, to form carnosine. Higher levels of carnosine are important for increasing strength and endurance, as they allow muscles to contract with greater force for longer periods without fatiguing. u What beta-alanine does: Studies have shown that betaalanine helps athletes increase muscular strength and endurance, and improves creatine’s ability to stimulate muscle growth. For best results, use beta-alanine with creatine. u When to take it: Within 30 minutes before and after workouts. u How much to take: 2–3 g with your preworkout supplement regimen.

drate supplement that research has demonstrated is superior to other carbs for helping to support the building of muscle mass. u What Vitargo does: This carb digests faster than standard sugars, which means it boosts insulin levels. When insulin levels are increased after workouts, your body can better deliver nutrients to fatigued muscles, promoting better muscle recovery and growth. u When to take it: Within 30 minutes after workouts. u How much to take: 35–70 g.

Glutamine Glutamine is the most common amino acid in the human body. As such, it should come as no surprise that it is necessary for multiple physiological processes. Supplementing with glutamine helps make certain that you have plenty of this valuable amino acid present so your body doesn’t have to unpack it from storage, breaking down your muscle mass. u What glutamine does: Supplementing with glutamine helps improve recovery, allowing you to train more frequently with more intensity. It improves digestion, boosts the immune system and enhances muscle growth. u When to take it: 30 minutes before and after workouts. u How much to take: 5–10 g per dose.

Experienced athletes and bodybuilders can take it up a notch Carnitine by utilizing stacks This supplement can enhance muscle growth by increasing blood flow to that include potent muscles, and revving up the amount of supplements like fat your body burns during workouts. What carnitine does: It helps beta-alanine, creatine, ucarry fat into the machinery in cells where it is burned. This not only helps carnitine, betaine reduce body fat, but it also boosts energy and other nutrients. levels during workouts. Carnitine also Supplementing with vitamin E allows better-oxygenated muscles to grow more readily, and it also helps with body-fat reduction. u When to take it: Within 30 minutes after workouts. u How much to take: 400–800 IU.

Vitamin E Vitamin E is an antioxidant that helps prolong the life cycle of red blood cells. Vitamin E also helps protect the membranes of muscle cells, and it enhances muscle recovery. u What vitamin E does: It is crucial for helping your muscles use oxygen.

GOAL GET THE MOST FROM

SUPPLEMENTS FOR ADVANCED TRAINERS

When you are an experienced trainer, and you have been using many of the supplements from the other categories, there may come a time when you seek an edge to ensure you continue to increase your muscle gains. These advanced supplements can help you achieve this goal.

Beta-Alanine Your body combines the amino acid

increases blood flow and enhances testosterone’s actions in muscle cells. u When to take it: Within 30 minutes pre- and postworkout. u How much to take: 1.5–3 g per dose.

Betaine Betaine, an amino acid, is also known as trimethylglycine. It helps repair joint and liver damage, and boosts antiinflammatory response to training, which helps you recover more quickly from injuries. u What betaine does: It increases muscle strength and power by improving your body’s ability to produce creatine. Betaine converts glycocyamine to creatine while also preventing it from converting to homocysteine, an undesirable body chemical. u When to take it: Within 30 minutes before and after workouts. u How much to take: 1,250–1,500 mg per dose. January 2010 Muscle & Body

Muscle & Body December 2009

JOHN SLATER/GETTY IMAGES; RANPLETT/ISTOCK PHOTO

T R A HEARTE H G N I D POUNDING N POU T U O K WORKOUT R O W G N I R E G OF STAGGERING G OF STA AA

GENIUS GENIUS TAKE YOUR CONDITIONING TO THE NEXT LEVEL WITH HIGH-INTENSITY STAGGERED CARDIO.

For elite athletes, having excellent cardio is a critical component of the job. Because of this, many guys grudgingly take to the roads and treadmills, running for as long as an hour at a clip. Yet the thing that most don’t realize is that they don’t actually need the slow-and-steady cardio done for extended periods that endurance athletes require. it’s time to stop the long haul. and we’ve got just the thing for you: it’s called staggered cardio. staggered cardio is a type of cardio training where you do 10 full minutes of high-intensity cardio followed by weightlifting, then another 10-minute bout of high-intensity cardio, followed by another bout of weightlifting, and finished off with a final 10 minutes of high-intensity cardio. at the end you’ve done a full 30 minutes of heart-pounding activity without even realizing it.

BY JAMES EDWIN | PHOTOGRAPHY BY CORY SORENSEN January 2010 Muscle & Body

Staggering Home The best way to use staggered cardio is to start with a quick one-minute warm-up of slow cardio, such as a walk where your heart rate stays under 50% of your max heart rate (max heart rate = 220 – age), or an intensity of about four on a scale of 1–10. From there you get into an intense pace where your heart rate stays around 80–90% of your max heart rate, or an intensity of 8–9, and maintain

that for about eight minutes. You then end the cardio bout with a slow, one-minute cooldown. From there, you hit the weights for about 20–30 minutes. After the weights, you get back to another 10minute cardio workout as outlined above, followed by another 20–30 minutes of weights. Finally, you finish with a 10-minute bout of cardio and the workout is over (see chart). You can do this program with any weight workout and any piece of cardio equipment (treadmill, stationary cycle, elliptical, stair stepper). Or if you like the

Staggered Workout Use this sample workout as a guideline to create your own staggered cardio routine.

Never Be Bored Again The benefits of this method are fourfold. First, it helps you keep your intensity elevated. Since you’re going for 10 minutes at a time, you can keep your intensity up much higher than if you were going to keep it up for 20, 30, 40 minutes or longer. That builds better short-term intense cardio conditioning, the kind you need for enhancing performance. A second payoff of staggered cardio is that it prevents the inescapable boredom that comes from spending 30 straight minutes on the road or any piece of cardio equipment. A third advantage is that doing cardio this way helps to keep you from skipping out on performing your cardio altogether. After all, a few 10-minute bouts seem more doable than 30 minutes of constant cardio. The last, but certainly not the least benefit is the fact that this form of cardio allows you to burn even more calories from fat than you would during one continuous cardio workout. And these benefits of staggered cardio are supported by research from the University of Missouri-Columbia. Researchers there reported that when subjects performed three 10-minute treadmill workouts separated by 20 minutes, they burned more fat and the exercise felt easier than when they did 30 minutes of continuous cardio. Isn’t that reason enough to kick the slow-and-steady habit? 44

Muscle & Body January 2010

Exercise

Sets/Reps or Intensity/Time

Rest

Treadmill

80–90% max HR^/10 min*

---

Power clean Bench press Dumbbell shoulder press Push-up

3/5–6 3/6–8 3/6–8 3/20

2 min 2 min 2 min 1 min

Treadmill

80–90% max HR^/10 min*

---

Squat Deadlift Standing calf raise Sit-up

3/6–8 3/6–8 3/12–15 3/25

2 min 2 min 1 min 1 min

Treadmill

80–90% max HR^/10 min.*

---

^Max HR (maximum heart rate) is determined by subtracting your age from 220. For example, the maximum heart rate of a 20 year old is 220-20 = 200. To calculate 80% of this, multiply 200 x 0.8 = 160 bpm (beats per minute). *The first minute is done at a slow pace as a warm-up; the last minute is done at a slow pace as a cooldown.

clean air, take it outdoors to the roads, sidewalks or trails. If you stick with cardio machines, you can even switch up the equipment at each 10-minute mark to really curb the cardio humdrums. However you decide to do it, you’ll wonder why you ever wasted your time with long, slow jogs. There’s no reason to be bored while you get yourself into great shape. Now, start staggering!

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HERE’S HOW TO CUT FAT WHILE NEVER FEELING

lose

(without los your mind)

weight loss were easy, Weight Watchers would be out of business and late-night infomercials wouldn’t feature products that promise to melt the pounds away. There’s a reason why there are so many different approaches and diets for shredding body fat: It’s difficult. People with varying levels of will power have trouble sacrificing and changing their nutritional habits to accommodate a weight-loss system of eating. To be successful, you have to have a plan that makes you want to stick with it, that won’t leave you feeling starved, drained and unsatisfied. You have to stop feeling so hungry. BY MARIE SPANO, MS, RD/LD

Muscle & Body January 2010

STARVED

sing

satisfying hungers First, understand that losing weight is a multifaceted process that involves more than just cutting calories. There are two primary factors you must change to succeed at losing weight: physiological and psychological satiety.

Physiological satiety is achieved by a full stomach and intestine, which triggers the release of several hormones, including CCK, GLP-1 and PYY, that send signals to our brain letting it know our stomach is full. Cut your overall food intake and hunger pangs may set in, making you ravenous enough to blow your diet.

Psychological satiety is the desire to eat even in the absence of hunger. Many emotions, including sadness, anger, loneliness, joy, boredom and anxiety, make us turn to food to temporarily cover up or cope with our emotions. In addition, the sight and smell of food; greater variety of foods to choose from; portion sizes large enough for a linebacker; eating with company; social gatherings (which almost always involve food); and the time of day (noon = lunchtime) all contribute to whether or not we eat and how much we munch on. If you can satisfy hunger, you’re on your way to conquering physiological satiety. And, there are many tricks that you can use to prevent hunger (see “Four Steps to Preventing Hunger”), including adding satiety-boosting functional foods, which have ingredients in them that may help you feel full for a longer period of time.

USE THESE SATIETYBOOSTING INGREDIENTS:

Fiber

ost people consume only half of the fiber they need. Fiber works in several ways to boost satiety and possibly facilitate weight loss. It provides bulk and slows down the digestion process, helping us feel full for longer periods. And certain types of fiber have been shown in studies to boost the production of satiety hormones. If you are looking to mitigate hunger pangs, choose foods, drinks and supplements that contain fiber. Here are a few unique fibers to use as supplements.

›› Glucomannan Glucomannan is a soluble fiber. Because of its gel-like properties, glucomannan provides bulk in your gut, which in turn can make you feel full. In one study, a mixed fiber supplement (4 g total, including 1 g of glucomannan) taken two or three times daily significantly increased postmeal satiety compared to placebo. And the two groups consuming the fiber supplements tended to lose more weight than the placebo group. Consume glucomannan supplements 20–30 minutes before meals, or add glucomannan powder to sauces, soups and hot cereals. The powder will thicken your food and fill you up.

Galactomannan works in a way similar to glucomannan — by forming a gel in the stomach, which enhances that feeling of fullness and slows the rate at which food leaves the stomach. In a clinical trial, 8 g of galactomannan fiber increased mean ratings of satiety and fullness.

Muscle & Body January 2010

ANGELA DRURY/CORBIS; PREVIOUS PAGE: SANDRA CUNNINGHAM/ISTOCKPHOTO

›› Galactomannan

Muscle & Body wants you to meet our sexy sister.

WellBella, Muscle & Bodyâ&#x20AC;&#x2122;s sister publication, is a monthly magazine dedicated to educating, motivating and inspiring women to reach for the highest vision of themselves through the transformational power of health and beauty. Every issue is a go-to health and beauty guide, featuring the latest news, advice, hot products, workouts and an exclusive cover story interview with a high-profile female celebrity who has an inspirational health message. Pick up your copy in GNC stores now. For a sneak peek, including a little behind-the-scenes from WellBellaâ&#x20AC;&#x2122;s exclusive Kim Kardashian interview, follow WellBella on Facebook and Twitter now.

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›› Inulin & Oligofructose Inulin and oligofructose are soluble fibers that promote the growth of healthy bacteria in the colon, and may enhance the secretion of satiety hormones. Both are found in many fruits and vegetables. According to a study, 21 g of oligofructose a day suppressed the “hunger” hormone ghrelin and enhanced PYY, a gut-hormone peptide that’s released in response to a meal and regulates food intake in overweight and obese adults. Those taking oligofructose also reported a decrease in calorie intake. Look for products that contain inulin, oligofructose or chicory root fiber (the top source of inulin).

›› Slimaluna In a study of overweight men and women, 1 g of Slimaluna taken daily for 60 days led to significant decreases in waist circumference and hunger levels compared to the group taking a placebo. Look for Slimaluna in beverages, meal replacements, capsules, tablets, chocolate and baked goods.

FOUR STEPS TO PREVENTING HUNGER filling foods such as broth1iceChoose based soups, whipped shakes (add and frozen unsweetened fruit to your favorite protein powder, and blend), nonstarchy vegetables and fresh fruit. Add satiety-boosting functional foods to your diet. Eat 14 g of fiber for every 1,000 calories you consume. Never go on a very low-calorie diet or even a low-calorie diet for an extended period of time unless you are under the guidance of a physician.

2 3 4

Protein and Amino Acids

rotein will satiate your appetite to a greater extent than fat or carbohydrate. Therefore, replacing some of the carbohydrate you eat with protein may help you lose weight. Eat a minimum of 20 g of protein at each main meal. If you are over 40 or trying to build muscle, aim for 30 g per meal. The absolute best type of protein is the one you are most likely to eat. However, studies have been done on two in particular: eggs and whey.

›› Eggs Eggs are one of nature’s top foods. They are the highest on the Biological Value list, a measure of how easily protein is absorbed and used from various foods. Eggs are also loaded with nutrients your body needs, such as choline for brain health and reducing inflammation, folate, iron, zinc, lutein and zeaxanthin for brain health, and of course, protein. Plus, they may help you lose weight. In one study, scientists put overweight and obese adults on a reduced-calorie, low-fat diet and divided them into two groups: one group consumed two eggs at breakfast, and the other group ate the same amount of calories from bagels. The egg-diet group had a 65% greater weight loss than the bagel-diet group, and 83% greater decrease in waist circumference over eight weeks.

If you are looking for egg recipes, check out incredibleegg.org. Try adding egg-based protein powder to shakes, hot cereal and sauces.

›› Whey Whey is one of the best proteins for building muscle mass and satiating your appetite. Studies show that whey increases satiety hormone production (though all protein has an effect on certain satiety hormones). Also, two studies found that whey may boost satiety to a greater extent than soy or casein. 50

Muscle & Body Januray 2010

NORMAN POGSON/ISTOCKPHOTO

Weight-loss Wonder:

NUTS

Nuts are one of the best snacks for people trying to lose or maintain weight and stabilize blood-sugar levels. Nuts are loaded with heart-healthy fats, and are rich in several nutrients (depending on the nut), including vitamin E, magnesium, folate, fiber and protein. Some clinical trials found that adding nuts to a person’s diet didn’t increase weight gain to the extent expected. The study authors theorized that nuts might satiate appetite so people eat less food later in the day, or that people offset the calories from nuts through increased energy expenditure and/or inefficient use of calories. So toss aside the empty calories you’re consuming from sugary snacks and add a serving of nuts or nutrition bars that are loaded with nuts to your diet.

Fats

ood scientists are masters at developing special ingredients that decrease calorie content and make us feel full. Here are three to look out for.

ISTOCKPHOTO

›› Fabuless (Olibra) This patented emulsion of palm oil in oat oil has shined in clinical tests. Studies show that 2, 4, 5 and 6 g of Fabuless formulated into 200 g of yogurt will significantly increase satiety and decrease food intake for 36 hours after you consume it.

›› PinnoThin

›› Enova oil

PinnoThin is made from Korean pine nut oil, which is rich in pinolenic acid, a promising satiety ingredient that works by boosting the secretion of the hormone CCK. In a study with overweight women, 3 g/day of PinnoThin resulted in significant increases in CCK over a four-hour period and decreased appetite in comparison to placebo (olive oil). PinnoThin isn’t in many products in the U.S. yet, but be on the lookout.

Enova is an oil that can be used in place of regular vegetable oil for salad dressings, sautéing, cooking, frying and baking. It is rich in diglycerides, whereas typical oils are triglyceride-rich. Studies indicate that Enova oil may help prevent the accumulation of body fat associated with a high-fat meal; augment weight and fat loss as part of a reduced-calorie diet; decrease abdominal fat; and lower serum triglycerides.

NEW M

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†

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In a 60-day randomized, placebo-controlled study, 20% of the overweight test subjects using another key compound in Methyl Ripped® ADRENALINE lost over 13.2 pounds! On average, subjects in the treatment group taking this key compound twice daily with meals lost 11 pounds compared to an average loss of 5 pounds in the placebo group. Moreover, the Muscle Mass to Fat Mass ratio was increased significantly in the treatment group compared to placebo (4.1% vs. 1.6%) meaning that subjects spared more muscle while dieting. In other words, test subjects more than doubled their weight loss and kept more muscle! Results of an independent, double-blind, placebo controlled cross-over study showed that subjects who consumed a key compound in Methyl Ripped® ADRENALINE had a significant peak increase in circulating adrenaline of 233 percent during the 3 hour post-ingestion period! This compared to a non-significant maximal change of 62 percent when they took a placebo. ƒA published double-blind, placebo controlled cross-over clinical trial using two key ingredients in Methyl Ripped® ADRENALINE showed fat-oxidation levels increased by 35 percent more than the placebo group in the first 24 hours (103 vs. 76.2 grams) after consumption! Regular training and proper nutrition are essential for achieving your bodybuilding goals. Read entire label before use and follow directions. The trademarks shown including NxLabs® are protected by trademark law and cannot be used without written permission. © 2009. All rights reserved. †

January 2010 Muscle & Body

Soothing creams are fine, but today’s topical supplements are supercharged applications that help heal joints, burn fat and build muscle.

THERUB DOWN t sounds like magic: rub some ointment on your skin and get the benefits of a hardcore sports supplement. Can you really just slap a liquidy ointment on your abs and make your fat go away? As it turns out, the answer is…yes! Topical supplements and medicines are effective because the skin is an excellent entry portal for small molecules. And thanks to today’s manufacturing and nutritional engineering, topicals are more molecularly absorbable than ever. Think about it: When you swallow a pill, your body doesn’t immediately utilize the supplement’s nutrients. That doesn’t begin happening until after the pill is absorbed through the lining of your digestive system. In other words, we’re all constructed somewhat like a donut (albeit a very complicated donut). Most of the things that we take into our bodies are absorbed through the donut “hole” — the digestive tract. But the outside of the donut — our skin — can also absorb nutrients and supplements. 52

Muscle & Body January 2010

VERA ATCHOU/GETTY IMAGES

BY JASON HOLTZMAN

INTRODUCING

HYDROXYCUT

HARDCORE

JIM CORDOVA 2 -T I M E MR. AMERICA

Team MuscleTech™ is excited to announce the launch of HYDROXYCUT HARDCORE™ X from America’s #1 selling hardcore thermogenic brand! The New HYDROXYCUT HARDCORE X formula is designed with a key thermogenic driver to help you accelerate your metabolism and has been scientifically shown in third-party research to dramatically increase one of your primary fat-breakdown hormones! Competitive bodybuilders across the nation, like 2-time Mr. America Jim Cordova, have made HYDROXYCUT HARDCORE X their thermogenic of choice. Now it’s your turn. If you’re ready to experience hardcore thermogenic heat, get on HYDROXYCUT HARDCORE X!

Dr amaticall y Incr ease N or e p inep hr ine Ignit e Whit e-Hot Ther mog e nesis Acceler at e Me t abolism Jac k U p Explosive Ener gy Levels

NEW FORMULA

to cetyl alcohol. These fatty acids help to strengthen the cell membranes of the joint and stop the cascade of inflammation on joint membranes. A 2004 study from researchers at the University of Connecticut reported that patients with osteoarthritis who rubbed Celadrin on their joints (such as knees and wrists) for 30 days experienced less joint pain and better stability when standing. Celadrin also increased endurance of the wrist and elbows when subjects held a bar in the halfway position of a curl (elbows bent at 90 degrees) for as long as they could that was loaded with about 60% of their 1-rep max on the barbell curl.

Research shows that certain topical fat-burner ingredients can help you drop the fat from where you want to lose it.

Glucosamine/ Chondroitin ›› Sure, you

RUB THE PAIN AWAY One of the most obvious uses for topical supplements is for pain relief. You’re likely familiar with many of the sports creams on the market today, such as Bengay, Flexall, IcyHot, Tiger Balm and 54

Muscle & Body January 2010

Mineral Ice. While some sports creams provide pain relievers such as salicylates (the active ingredient in aspirin), the majority of these simply provide counterirritants such as menthol. These ingredients affect nerve endings by either stimulation or irritation, and provide either a hot or cool sensation without actually being hot or cold themselves. This sense of heat or coolness masks the pain in the joints. Yet many products in this category don’t provide any true benefit toward healing the injury in the joint. However, there are several topical joint formulas on the market today that do enhance the healing of joints. If you’re looking for a topical supplement to help overcome joint damage and pain, look for products that contain some of the following ingredients:

Celadrin ›› Celadrin is a topical joint formula that is composed of cetylated fatty acids, which are fatty acids esterified

Hyaluronic Acid ›› The synovial fluid surrounding joints contains hyaluronic acid, which acts as a shock absorber for the joints. This is important for helping to resist the compressive forces that are imposed upon the joints when lifting weights. Hyaluronic acid is very effective for reducing joint pain and enhancing function when injected into joint spaces. It has also been shown to be effective when applied topically. In addition, hyaluronic acid can enhance the delivery of other agents through the skin, such as glucosamine and chondroitin, which is one reason why several topical glucosamine products include hyaluronic acid in them.

STOCKBYTE/GETTY IMAGES

Some people remain skeptical about topical supplements because over the years some poor-quality topicals have been overhyped, and consumers have been disappointed with results. But this doesn’t mean the technology itself is flawed. In fact, topical applications have become more common as pharmaceutical medicines, and today’s overthe-counter topical supplements can just about do it all. You’ll find topicals in the form of fat burners, pain relievers, even testosterone and nitric-oxide (NO) boosters. You may be surprised by how well this category of supplements can work. Here’s the rub on today’s topicals.

know that taking glucosamine and chondroitin in pill form has been shown to enhance joint recovery because they provide building blocks needed for joint maintenance and repair. But research has also shown that when topical glucosamine and chondroitin were applied to the knee for four weeks, knee pain was significantly reduced.

RUB THE FAT AWAY

Aminophylline ›› Aminophylline is

You may have seen commercials where actors rub some cream on their abs or thighs and — voilà! — the fat melts away! But is this too good to be true? Actually, no. Research shows that certain topical fat-burner ingredients can help you drop the fat from where you want to lose it. A 1987 study by researchers from the UCLA School of Medicine had female subjects apply a fat-loss cream that contained forskolin, aminophylline or yohimbine, or a combination of all three ingredients, to one thigh five times per week for four weeks while dieting. These subjects lost significantly more fat on the treated thigh than from the opposite thigh receiving a placebo cream. The UCLA researchers did a similar follow-up study in 1995 but without subjects dieting and reported similar results to their previous study. If you’re trying to burn fat with topicals, then look for those that include the following ingredients:

a methylxanthine, which is similar to caffeine. It works to decrease the size of fat cells by decreasing the activity of enzymes that inhibit fat burning. This is one of the ingredients shown by UCLA researchers to enhance local fat loss, especially when combined with forskolin and yohimbine.

Caffeine ›› It’s no surprise that caffeine is an effective fat burner when taken orally. But you may be surprised to learn that it also works well when applied topically. In fact, some companies sell caffeinated soap as a morning pick-me-up because caffeine is so well absorbed through the skin. Caffeine works to increase fat burning by enhancing lipolysis, or the release of fat from fat cells, and also by blocking their storage in the fat cells.

Forskolin ›› Forskolin is the active component in the herb Coleus forskohlii.

Forskolin works to reduce fat loss by activating the enzyme hormone-sensitive lipase (HSL), which increases lipolysis. It’s one of the ingredients found by UCLA researchers to boost fat loss when applied topically. As an added benefit, forskolin has also been shown to increase testosterone levels in young males.

Yohimbine ›› Yohimbine is the active ingredient that comes from the African tree Pausinystalia yohimbe. It works to enhance fat burning by inhibiting specific receptors, called alpha-receptors, that normally inhibit fat burning. It also helps to increase blood flow to fat tissue, which further enhances fat burning. Yohimbine was also one of the ingredients that the UCLA team found enhanced local fat loss when applied as a cream. Yohimbine also increases blood flow to muscles.

RUB ON SOME MUSCLE Some topicals can help to enhance muscle size and vascularity. Before the

PUTTING MOTION TO THE LOTION Use these tips to get the most from your topical supplement. Follow dosing instructions provided by the manufacturer. You should always follow manufacturer’s dosing instructions for both supplements and drugs. This includes both amounts and timing.

Clean your skin thoroughly before application. The best time to apply a topical supplement is after drying off after bathing. At times when you want to apply multiple daily doses, you should consider bathing before each application to remove oil and dirt that may decrease the effectiveness of the topical supplement.

Drink plenty of fluids to keep your skin hydrated. Wellhydrated skin increases the diffusion of both fat- and watersoluble products. Hydrated skin tends to plump up, allowing for active ingredients to pass through. You should drink half as many ounces of water as you have pounds of body weight (i.e., a 200-lb weight trainer should drink 100 oz of water per day).

Use moisturizers to maintain hydrated skin. In addition to consuming plenty of fluids, you should apply moisturizing creams to the areas where you also apply topical supplements. For best results, use moisturizers no sooner than one hour before and/or one hour after applying a topical supplement.

Let your Cover the Avoid skin 5 6 skin dry area where 7 contact before covering you applied the with others. with clothing. After applying a topical supplement, you should allow your skin to dry for at least four or five minutes before covering the area with clothing. This will help to prevent the supplement from rubbing off your skin into the fabric, and will protect your clothes from getting stained.

topical supplement. After you have allowed your skin to dry, you should cover the area where you applied the topical supplement. This will help prevent your skin from getting dirty, wet or having contact with anything that may result in removal of the supplement from your skin.

Topical supplements can rub off of you onto others. Be especially careful with children, pets and other adults who do not want to absorb the supplement in their own skin.

January 2010 Muscle & Body

don’t mind rubbing it on down there. Look for topicals that contain some of the following ingredients:

Arginine ›› You know arginine is a potent NO booster when taken orally. But now it is also available as a topical. There is research on topical NO being

BALMS AWAY! And now the science behind effective topical supplements. To the average person, a topical supplement, whether it is for burning fat or building muscle, may seem like little more than some lotion that you slap on your skin to moisturize. To a scientist, though, a topical supplement is a method to take certain ingredients and deliver them directly into the bloodstream or muscle-, fat- or jointtissue cells without having to pass through your digestive system. This is advantageous because the chemicals in your digestive tract can break down certain supplements, making them less potent or completely useless. It also means that you can increase the amount of the ingredient that is delivered to the area of interest. When you take a supplement orally it goes into your bloodstream and travels to all parts of the body. Rubbing a topical onto a particular part of your body can help to localize the supplement to that area. The most challenging issue is making certain that the active ingredients can pass through your skin. In developing a successful topical, at least one of these requirements must be met:

REQUIREMENT #1 The molecule must be small enough to pass through the skin. The most obvious strategy that topical supplement manufacturers follow is to use ingredients that are very small in size. This allows the molecule to pass right through the skin and get to the underlying tissue. REQUIREMENT #2 The molecule is fat-soluble. If the molecule is not small enough to pass through the skin on its own, then another method that allows it to pass through the skin is to make it fat-soluble. The reason this works is that fat-soluble ingredients can easily pass through the skin because the membranes of cells are made out of lipids, or fats. If the supplement is fat-soluble, then it can easily pass through these lipids of the cell membranes. Manufacturers achieve this by encapsulating the ingredient in liposomes or vesicles that are able to penetrate the skin. Once they enter the body, the active ingredients are released from the liposome or vesicle so that they can achieve the desired effect. REQUIREMENT #3 The molecule does not have a charge. Charged particles don’t easily pass through your skin, therefore neutralizing the charge on an ingredient that normally has a charge allows it to pass through the skin. 56

Muscle & Body January 2010

very effective at getting through the skin and affecting muscle tissue positively. However, the majority of this research was performed using pharmacological-grade topical NO products, which typically use isosorbide dinitrate and glyceryl trinitrate. These pharmacologicals are not commercially available; however, arginine is available as a topical supplement, and studies have shown that it increases blood flow in less than 30 minutes after application.

Horse Chestnut ›› Horse chestnut is a tree that is native to the Balkan Peninsula. It contains an active ingredient in its seeds known as aescin. Aescin works to decrease the loss of fluid from the veins by narrowing the gaps between the vein walls. This makes you more vascular and helps to keep your blood volume up, thereby increasing blood flow to muscles. It also prevents you from holding water under your skin due to the loss of water from your veins. This allows your muscles to look both more vascular and harder.

Methyl Nicotinate ›› This supplement is similar in structure to niacin. Research confirms that topically applied methyl nicotinate readily diffuses through the deep layers of the skin. It works to enhance blood flow to muscles via a different mechanism than arginine, which means products that contain both will have an additive effect on blood flow.

GLOWIMAGES/GETTY IMAGES

category was banned, there were many topical prohormone blends that worked very well to boost muscle growth. Today, the majority of these products work by enhancing blood flow to the muscles. This makes them also beneficial for enhancing blood flow to areas below your belt, as long as you

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Teen Machines lympic Gold Medalist Kurt Angle acquired the nickname

The MHP and Amino Vital Kurt Angle Ultimate Teen Challenge brought out the best in a group of talented students. PHOTOS BY ALAN KING

Title Sponsors 58

Muscle & Body January 2010

“The Machine” not because he lacks human emotion or mammalian flesh-and-blood. It’s because he doesn’t give up, give out, tap out, call timeout, or answer his cell phone during a physical competition. So the current TNA superstar was quite pleased with the group of young athletes who competed in the 2009 MHP and Amino Vital Kurt Angle Ultimate Teen Challenge. Held at the Pittsburgh Hilton Hotel and Convention Center on August 22, the group of tough teens didn’t know the meaning of the word “quit.” Well, they knew it (they’re in school, after all), but they didn’t apply the concept during the creative and challenging strength events that make up this compelling competition. In all, a couple hundred teens competed for over $5,000 in cash and prizes to help support their high school athletic program or charity. Held for the fourth straight year, the weekend competition was amped up by host Angle’s powerful motivational speech. The wrestling legend aimed his remarks at urging people to live a healthy and fit lifestyle. Angle and co-host Dave Hawk, Muscle & Body’s resident expert, counseled teens and others on how to maintain a healthy diet, as well as proper exercise and sports supplementation. So, yeah, kids, even during the Kurt Angle Teen Challenge you learn stuff. But it’s fun. And you don’t have to be a pocket Hercules to enter the competition; just have a lot of heart and enjoy unusual physical challenges. Here are the four competitive events of the Challenge: 1) The Total Gym Chin-up: Each teen had one minute to complete as many chin-ups as possible using approximately 70% of his or her own body weight. 2) The Water Jug Relay: Each team ran a relay carrying 5-gallon water jugs (about 42 lb) through a 20-yard course, then had to stack the jugs in and out of a pallet rack. Fastest time won. 3) The Tire Flip Competition: Each team member had to properly flip a 150-lb truck tire through a 20-yard course. Fastest time won. 4) The Shuttle Run: Each teen ran a quick shuttle, and the team with the best combined time won.

Supporting Sponsors

TNA Wrestling OSTRIM MuscleDog.com

PowerBar MET-Rx Tapout Sports Betancourt Nutrition

AND THE WINNERS ARE...! For the third year in a row, North Hills Football grabbed the top spot. Winning the girls’ competition was the Pittsburgh Farm Team. Here are the complete results.

Amino Vital’s Bob Emilian hands the check over to North Hills Football.

Kurt Angle congratulates the winners from Pittsburgh Farm Team.

TEEN BOYS

TEEN GIRLS

1st place ($1,000) – North Hills Football (coached by John Curran) Brendon Bosiljevac, 18 Ryan Gibson ,17 Dan Louric, 18 Ian Pryor, 19

1st Place ($1,000) – Pittsburgh Farm Team (coached by Connie Gressang) Carly Clark, 16 Corinne Gressang, 17 Elaine Hasek, 17 Paige Hufnegel, 16

2nd place ($750) – PA Wolf Packs (coached by Susan Hartman) Jay Hartman, 17 Mark Meyers, 16 Zach Rankin, 17 Jimmy Winkler, 17

2nd place ($750) – Too Much Sizzle (coached by Susan Hartman) Jansen Hartman, 15 Emily Jamison, 15 Sammi Jamison, 15 Leigha Sullivan, 15

3rd Place ($500) – Hi Riders (coached by Andrea James-Brown) Xavier Brown, 17 Zander Brown, 14 Lord R. James, 14 Orlando James, 15

3rd Place ($500) – Team Ram Rod (coached by Mike Greer) Jaclyn Bly, 15 Katie Bly, 17 Allyson Greer, 17 Kristen Scherling, 17

Mucho Swag

Thanks to our Supporters

All Teen Challenge athletes received bundles of freebies: official Kurt Angle Ultimate Teen Challenge T-shirts; MHP Probolic protein packets; MET-Rx water bottles; Champion Nutrition Pure Whey packets; PowerBars; ISS Oh Yeah! bars; Chef Jay’s high-protein cookies; MET-Rx high-protein brownies; and other sponsored products. Yeah, you should have been there.

Don’t make the mistake of missing next year’s competition: Sign up for the 2010 Ultimate Teen Challenge to be held on May 28–30, 2010 (Memorial Day weekend) at the Monroeville Expo Mart in Pittsburgh. If you’re aged 13–19 or coach teen sports and are interested in participating — or you would like to sponsor this great event — contact Dave Hawk at (412) 364-9446 or davehawk1@ comcast.net.

Kurt Angle and co-organizer Dave Hawk would like to send out a big thank you to all participants, coaches and supporters. Angle and crew also want to thank their great sponsors, who are responsible for keeping many teen athletic programs thriving, particularly in these times of budget crunches. Please visit GNC to support these quality brands and help keep school athletic programs healthy and successful. January 2010 Muscle & Body

peak performer

SHAU N O’HARA u By Steve Downs, CSCS

The Immovable Object Giants center Shaun O’Hara is the anchor of one of the best offensive lines in the NFL.

If there’s one quality that can be assigned to the Giants offensive line over the years, it’s overpowering physical domination:

Muscle & Body January 2010

• • • • • •

They play smash-mouth football on every single play. Despite their rugged style, the Giants finished 2008 as the only team to start the same five linemen in all 32 regular season games in two consecutive seasons. O’Hara leads the charge as an “O” line iron man, hardly missing a down his entire career. “It sounds like an old cliché, but I continue to get stronger as I get older,” says the 32-year-old. “And

S HAU N O’HAR A B I O S N A PS HOT

Height: 6’3” Weight: 292 lb Birth date: June 23, 1977 Birthplace: Hillsborough, NJ College: Rutgers Career Peaks: Pro Bowl selection in 2008. Super Bowl champion, also in 2008. Named Giants “Man of the Year” for his charitable work.

my body has gotten leaner, as well! As a pro athlete, you have to take training seriously. You can’t get out of shape or you’ll lose your job.” O’Hara gives enormous credit to legendary strongman and strength coach Joe Carini, a New Jersey– based guru who has worked with Tiki Barber, Luke Pettigout and other NFL players. Barber credits Carini with turning around his career and enabling him to become the Giants’ all-time rushing leader. “Joe has an unbelievable pedigree when it comes to maximizing potential,” explains O’Hara. “He keeps changing up training and programs, so your muscles are constantly shocked. He’s always coming up with something scary! He mixes powerlifting and strongman exercises, plus bodybuilding. It’s three-dimensional training.” Under Carini’s tutelage at House of Iron in New Jersey, O’Hara has taken his performance to a higher level than he

POWERSHOTS PHOTOGRAPHY

SMASH-MOUTH FOOTBALL

Everyone loves an underdog. There’s no better story than the hardworking overachiever who defies all odds to reach stardom. In the trenches of the NFL, Shaun O’Hara is the ultimate overachiever. Coming out of Rutgers University at a time when the program posted endless consecutive losing records, O’Hara was a long shot to make it to the NFL. Signed by the Cleveland Browns as an undrafted free agent in 2000, the New Jersey native applied his incredible work ethic and determination and made an immediate impact on the field. But it wasn’t until he was signed by the N.Y. Giants as a free agent in March ’04 that his career really took off. A few years later, the guy who wasn’t even drafted has played in over 130 regular season NFL games, seven postseason contests, and helped the Giants win the 2008 Super Bowl. At the close of the 2008 campaign, the 6’3”, 295 pounder earned his first Pro Bowl bid and was named an All-Pro by Sports Illustrated, Sporting News and the Associated Press. Not bad for a guy who wasn’t supposed to make the big leagues at all.

ever thought possible. Helping push him is training partner Chris Snee, a fellow Giants offensive guard widely considered one of the strongest men in the NFL. “Working with players like Shaun and Chris is about as simple as it gets,” says Carini. “They work incredibly hard, and there’s competition between them that pushes them to a whole other level. I have the easiest job in the world!” During the season, O’Hara and Snee work under the guidance of Giants strength coach Jerry Palmieri. Palmieri uses many of the same power movements that Carini recommends. Among the lifts that offensive linemen perform on their lower-body training days are squats, lunges, leg presses and deadlifts. Upper-body movements include heavy hang cleans, power cleans and high pulls, plus bench presses and shoulder presses. The typical Giants regimen calls for upper-body training twice weekly each, plus conditioning drills midweek. It’s hard work, but O’Hara and his fellow lineman are determined to remain the immovable objects that do the dirty work for Eli Manning and the other Giants stars. It’s how you go from underdog to Super Bowl champion.

STRONG STUFF Shaun O’Hara relies on Big Joe Carini for supplement advice, too. Carini not only works with NFL players; he’s also a successful powerlifter and strongman. “I’ve always used MHP supplements,” says Carini. “At House of Iron, I recommend that all my NFL pros take MHP’s ProbolicSR because it’s a sustained-release protein. It keeps them anabolic for 12 hours, so they’re incredibly powerful in the gym and on the field. I also have them use GlutamineSR for complete recovery and growth. “One of my favorite new products today is Dark Rage, a total preworkout performance formula containing creatine, nitric oxide

and energizing factors. My players using Dark Rage say it helps them lift hard and practice even harder. I also like Dark Matter after workouts for anabolic growth and complete recovery because it has waxy maize, free-form aminos and BCAAs, plus creatine. This stack is the best one-two punch any athlete could ever use.” For more on Joe Carini and House of Iron, visit carinishouseofiron.com.

SHAUN’S TIP FOR PEAK PERFORMANCE In offering advice to Muscle & Body readers, Shaun had this to say: “The one thing I’ve learned in my career is that the rest factor is huge. I burned the candle at both ends when I was a youngster. But when you push yourself day in and day out at the gym, the only way to get the benefit of all that training is to get enough rest. I experienced this firsthand in 2006, when I was diagnosed with sleep apnea. It was life-changing for me. I look at photos for 2005–06 and I can see differences in my body. Today, I have more lean muscle mass and stay leaner and in better shape due to better recovery and more emphasis on rest.”

January 2010 Muscle & Body

breakthrough

The Hottie and the Nottie

Heat shock proteins can fire up your muscle growth. Here’s how.

By now, you may have heard of heat shock proteins (HSPs), but have no idea what they are or why you should care about them. But ignoring them would be a mistake. A huge mistake. “Huge” is the operative word. HSPs have the potential to exert a tremendous effect on muscle hypertrophy (growth). While they were identified by scientists years ago, only recently have sportsnutrition researchers been able to harness the power of HSPs to boost physique and athleticism.

THE CHAPERONE

Muscle & Body January 2010

during intense training cycles. An enhanced HSP response will maximize protein synthesis. HSPs can help make the protein you’re ingesting more potent. But you have to make sure HSPs are elevated and doing their jobs as cellular engineers. This is where supplementation comes in. Research shows that exercise can raise the amount of HSPs by 50% for four hours. Supplemental HSPs can increase that exponentially.

GET IT WHILE IT’S HOT There are different mechanisms for HSPs. One such activator is MRI’s patented Tex-OE. The company has extensive research on Tex-OE that you can check out in their book (see right) that’s available at GNC. See how it works for you.

NUNO SILVA/ISTOCKPHOTO

HSPs are a class of proteins whose expression is triggered by elevation in temperature or stressors, including weight training. Sometimes called “stress proteins” because they’re part of the body’s natural stress response, they’re like the first responders to damaged cells. HSPs are found in all humans and in just about every living organism on the planet. Don’t confuse HSPs with dietary proteins like whey, casein and soy. HSPs are functional proteins, activated in your body. But they are related, since HSPs transport these dietary proteins, making them a kind of chaperone of muscle-building amino acids over cell membranes. When stresses like weight training damage the muscle, HSPs clear out useless proteins and replace them with muscle builders, such as actin and myosin. HSPs also maintain the integrity of the cell, and protect proteins from “misfolding” and becoming damaged. It’s this role of protein folding that makes HSPs important in the process of protein synthesis. For heavy, intense training, you need HSPs to repair, maintain and help rebuild the damaged muscle into bigger muscle fibers — which is the whole point of lifting. If you’re only exposed to mild environmental stress, your body probably can make do with its normal HSP response. But elite athletes and weightlifters need to prepare their bodies for the overwhelming muscle-cell breakdown that occurs

MARCH 4-7, 2010

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Interview with M O N I C A S E L E S

icon

u By Chris Mann

Playing Through the Pain

At 15 years old, I said, “I’m turning pro.” There’s no

feeling like when you get your first check as a 15-year-old.

When I won my first Grand Slam at 16 — till I

held that trophy and actually touched it — it was like a dream because of players like Martina and Chrissie [Evert]. And suddenly they were across the net from me. It took me a few losses to them to realize that at the end of the day, they were humans, too.

heavier than I am now, and I was about to be put in a cast for three months. As a female, I thought, Oh, my! I’m gonna gain another 30 lb.

[Grunting] is part of my trademark. I’ve done it since

It was only when I became very good and was losing one or two matches that [grunting] became a problem. And I understand if other players complained about it to try to distract me, but as a person it was very hurtful.

After my stabbing, I took about two and a half years away from my sport to recover physically and emotionally. And I gained about 20-some pounds. When I came back, I got a lot of comments about how I came back a lot bigger.

I never really dealt with all the emotions that came with that trauma. And right after I came back, my father got diagnosed with terminal stomach cancer. I had a lot of emotional things going on while I was trying to stay number one in the world. Unfortunately, I turned to food for comfort.

I had to stop playing tennis because a bone in my left foot broke into pieces. I was turning 30, and I was about 40 lb

Muscle & Body January 2010

I was a young girl, because I put so much energy into hitting the ball. I wish I could take full credit for it, but Jimmy Connor did it before I was even born.

H ER STO RY

• Born December 2, 1973 in Novi Sad, Yugoslavia • Won nine Grand Slam titles before turning age 20 • Became the youngest winner in French Open history at 16 • Listed as the13th greatest player of all time (men and women) by Tennis magazine • Famous for her loud, ball-hitting grunts • Suffered an on-court assault during a 1993 tournament, when a deranged Steffi Graf fan stabbed her in the back • Retired from pro tennis in 2003 after a brief comeback

For the first time in a long time, I started to look inward. I realized I held that power and needed to take control. At the end of the day, it’s about your relationship with food and the emotions that are eating you. My dad was not only my coach—someone in my job who I treasured for advice—he was my best friend. To lose him at such a young age was a huge blow to me. When he was dying, he said to me, “Have fun, Monica. Life is so short.”

When I did “Dancing with the Stars,” I got to live out a fantasy. It was like going to my prom—as a teenager I didn’t get to. At 35, I figured this is my last chance to live out that part of my life.

LEFT TO RIGHT: JOHN MCCOMBE/GETTY IMAGES; JAMIE MCCARTHY/GETTY IMAGES

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Time to put the fear of God in some cardio bunnies.

Pour gasoline on the fire.

You feel that? It’s the envy of everyone else in the gym.

The gun show will be on display again tomorrow.

10–15 minutes POST-WORKOUT

30–90 minutes POST-WORKOUT

Ignite the fire!

IN–WORKOUT

10–15 minutes PRE-WORKOUT 1½–2 hours PRE-WORKOUT

Take MONSTER MILK ™ 1½–2 hours before your workout. MONSTER MILK couples ultra-digestible protein, creatine, and free-form amino acids to efficiently drive anabolic protein synthesis.

10–15 minutes before you hit the gym is the time for the exclusive nutrient blend in MONSTER PUMP ™. This ultimate power workout formula provides skin-bursting pumps, vein-popping vascularity, functional energy, and mind-bending mental focus for raging workout intensity.

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Drink MONSTER MAIZE ™ while training to fuel your muscles with massive amounts of glucose energy to fuel optimal anabolic effects.

Immediately after you finish putting everyone else to shame is the time for MONSTER AMINO ™. Taken 10–15 minutes post-workout, MONSTER AMINO ™ fuels protein synthesis by shuttling amino-acid rich blood flow into hungry muscles for new muscle growth activity.

Consuming 30–90 minutes post-workout, MONSTER MILK provides your body with an impressive array of premium proteins, creatine, peptides, and free-form amino acids to maximize gains and speed recovery to do it all again tomorrow.