Muscle Media - Muscle Media Magazine Female Issue - July 2018

MUSCLE MEDIA M usc le M e dia M a g a zi n e

3

F I T N E S S , H E A LT H & W E L L N E S S M A G A Z I N E

Train to Transform

By Roger Lockridge

TRICKS FOR TRICEPS TOP THREE EXERSISE

Turning Disability into Ability!

By Vincent Huff

THE MACHINE UNSTOPABLE FOR STRIKE

Proper Hydration For Optimum Performance

GYM Myths: Talking Truths Or Tall Lies

ATHLETES SECRET WEAPON

By Joe Palumbo, IFBB Pro

4 M us c le Me d ia Magazi ne

Are you a natural athlete looking to get the most out of your workout?

Do you want a natural boost for energy, stamina and recovery?

Would you like to exercise harder and longer without fatigue?

SPORT OXYLENT® is a blend of wellknown sports nutrients with science-backed ingredients of superior quality you can’t find anywhere else!

What makes SPORT OXYLENT® different is what it DOESN'T have. There are NO artificial sweeteners, artificial colors, artificial additives, sugar, calories, caffeine or GMO's.

SPORT OXYLENT® is an allin-one natural athlete solution for pre-, during, and post-workout support!

EFFERVESCENT SPORTS SUPPLEMENT DRINK Contains:

Amino Acids Antioxidants Vitamins Minerals Electrolytes

Supports:

• Sustained energy & stamina during exertion* • Reduced time & energy needed for recovery* • Muscle Strength & muscle repair* • Glycogen / energy stores & electrolytes* • Metabolism & weight management*

1.877.OXYLENT (1.877.699.5368) | sales@oxylent.com | oxylent.com

SPORT OXYLENT® EFFERVESCENT SPORTS SUPPLEMENT DRINK ature has an extraordinary way of soothing, relieving, repairing and rebuilding. It’s been said that nature is the best medicine, and many of the natural ingredients that exist within our planet have shown a wide variety of benefits to support a healthy and active lifestyle. Athletes have an intrinsic passion for physical performance and health, and because of this, their nutritional needs differ from that of the average individual.

Due to the prevalence of research on

natural

importance and

lifestyles of

quality

supplementation,

and

the

in

diet

athletes

are becoming more and more aware of the essential role proper nutrition can play on their journey to

improving

themselves—both

physically and mentally.

ARE YOU A

M usc le M e dia M a g a zi n e

5

NATURAL ATHLETE?

The natural athlete can be described as a passionate indi who focuses on bettering themselves each day by fueling bodies with organic foods, quality formulas and sufficien to support their athletic and fitness goals. Living a health active lifestyle is not only something they do, but rather way of life. The human body truly is a temple, and the n athlete understands it needs to be nourished, protecte cared for to support optimal function and prolonged hea

At Vitalah®, we understand how important your nutrit when it comes to your athletic endeavors which is why formulated a unique, effervescent supplement drink speci for natural athletes—SPORT OXYLENT®. Combining a p blend of vitamins, electrolytes, antioxidants and amino backed by scientific literature, SPORT OXYLENT® has designed to support sustained energy and stamina simultaneously assisting in muscular strength and reco SPORT OXYLENT® is non-GMO and does not contain any g dairy, soy, caffeine or artificial ingredients to ensure yo supplementing your body with only high-quality ingredien

6 M us c le M e d ia Magazi ne

LETTER

FROM THE EDITOR

Hot Summer Nights…

Once again, we find ourselves “in the heat of it.” Shorter, more intense days followed by hot summer nights. How’s your training coming along? Have you kept those promises you made to yourself on New Years’? If the answer is “yes”, then you are probably taking every opportunity to show the world. If the answer is “no”, don’t despair… Just get back on the program…They say that “The best time to plant a tree is 100 years ago. The second-best time is right now…!” We’re here for you, providing useful, research-based information to get you (and keep you) on your way.

I have been impressed with the recent Letters-To-The-Editor. I have been making a list (maybe, even, checking it twice) of the major themes. We will be using the letters to guide to decide the articles published each month. While many of the requests are specific to the gym and how to get the biggest “bang-for-the-buck”, others have asked for advice on embracing an Active Lifestyle.

These include questions about supplements, nutrition, motivation, cross-training, hobbies, relationships, and other areas of interest. Because we have received so many inquiries, we are considering increasing our publication rate from every-other, to monthly issues. We’re still in the planning stage, but you may want to look for a change in 2019…! Please continue to send you requests, and we’ll do our best to oblige. The bottom line is: you ask, we deliver…!

I have recently been made aware of a very interesting publication. Please understand that I am also on the Faculty of a major research University in the Southeast. Because of this, countless articles, papers, chapters, and books pass through my desk every week. Some are useful in articles for Muscle Media Magazine. Most are interesting, but not particularly useful outside of the Lab. I would like to mention “The Miracle Morning” by Hal Elrod as an exception. As a rule, I do not like to review or endorse any work that I have not sufficiently tested in my most reliable laboratory: my own body.

I have just begun the process of implementing the Program. I will keep you posted in a future article in the November/December issue…

Enough about that. What do we have in store for you this issue?

Our inspiring, resident IFBB Pro, Joe, has been very busy. He offers insights into some “tricks” for triceps work. Joe also helps dispel some age-old “gym myths” to help guide your workouts. Further, Joe addresses some of the “missing pieces” from your programs and finishes with keen insights into a bodybuilders’ “secret weapon.” Our Master Trainer, Roger, continues his progressive, yearlong series, with Part 4 of “Train to Transform.” Our resident “Master-of-Movement,” kinesiologist Chuck, covers Parts 5 & 6 of his “X-Factors, Flexibility Highways” to improve power and efficiency of movement. A new contributor, Thomas, just received his BS in Sport & Exercise Science, and writes about proper hydration (very timely…!). As your humble Editor, I address some of the questions received about Interval Training. Finally, we include a very special and inspirational Transformation.

Although we are documenting the body transformations on the website (www.musclemediaonline. com), we thought Vinny’s journey was worth a spot in the magazine. Please check out all of our authors, as you sip on something cool and refreshing…!

Cheers…!

-Dr. Tom

M usc le M e dia M a g a zi n e

MUSCLE

MEDIA

7

8 M us c le Me d ia Magazi ne

CONTENTS WHAT IS INTERVAL TRAINING?

ATHLETE’S SECRET WEAPON

GET FIT RESULTS W/DINA BARELA

TRICKS FOR TRICEPS

PROPER HYDRATION FOR OPTIMUM PERFORMANCE

WHAT IS YOUR TRAINING MISSING?

M usc le M e dia M ag a zi n e

TRAIN TO TRANSFORM

THE X FACTORS

TRUTH OR TALE: GYM MYTHS

FROM DISABILITY TO ABILITY

9

10 M us c le M e d ia Magazi ne

WHAT IS

INTERVAL TRAINING?

By Dr. Tom Fisher As we go through this primer on “Intervals”, I want to illustrate several of the complex “overlays” related to manipulating rest and work cycles. You need to be aware of how they are all related. Interval Training requires an understanding of the reasons behind these manipulations to maintaining a balance in your regimen. So, let’s go back to the “Dark Ages”, when researchers and trainers were trying to find “a better way” to train. I’m really going to date myself as I begin to trace the origins of “Interval Training”. Back-in-the-day, there used to be two (and only two) methods to work out: All-Out Effort, and Long-Slow-Duration (LSD). Both had advantages, and distinct disadvantages. Before we get too involved, let’s take a look at the reasoning behind these polar-opposite tactics…

Exercise scientists and trainers typically use several factors when developing an exercise prescription. The most often used are Duration (D) of the exercise, Intensity (I) of the exercise, and Frequency (F) of the exercise. Occasionally, the Volume (or amount) and the Mode (or type) of the exercise may be included. Prescriptions are carefully developed to achieve specific, desired results. Here, “one-size” does not “fit all”! Some clients want to lose body fat while others want to gain muscle. Exercise scientists and trainers are also asked to help improve endurance, flexibility, strength, mobility, definition, or any combination.

Any individualized prescription written to achieve a specific, desired outcome involves the careful manipulation of these factors.

However, when developing an exercise prescription, you need be aware that an inverse relationship exists between the “big three” factors (D, I, F). This means that an increase in any one factor necessarily requires a reduction in another. If you were to increase the Frequency

or Duration of your workouts, you would be wise to decrease the Intensity. On the other hand, you might increase the Intensity, but decrease the Frequency or Duration of your workout. This would represent progress while helping reduce the chances of experiencing a setback due to injury. Unfortunately, some people mistakenly try to increase all three at the same time, and experience these self-inflicted setbacks.

Allow me to put my “Shrink Hat” on for just a moment and give everyone a Wake-Up-CallNews-Flash... A fundamental truth about any new exercise program is that: it’s gonna take time to show results. How much time? Well, certainly more time than a newbie would expect! Believe me, this is one of the most challenging obstacles facing exercise scientists and trainers! I don’t believe we would have any problems with obesity, or being “out-of-shape”, if results from exercise were immediately visible. Without getting preachy, we are conditioned to expect immediate results from our work.

Anything that doesn’t produce results immediately, is abandoned in favor of the next false promise. (Interesting, that the time delay between beginning exercise and showing results is also an “interval”…)

Nevertheless, let’s get back to the question of “Interval Training.” I am often asked what does the “interval” in Interval Training mean?”

At the most basic, an “interval” is simply a period of time. It can refer to the time between repetitions, between sets, between exercises, or, even, between workouts. Although this may be confusing, Interval Training simply involves changing the relationship between the time spent working versus the time spent resting or recovering. This is currently a “hot topic” of research and experimentation for exercise scientists! The days of being forced to choose