Muscle Media - Muscle Media Magazine May/June

MUSCLE MEDIA 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

PROS & CONS OF HIGH PROTEIN DIETS

BECOME UNSTOPPABLE

BEAST Lose your gut and get healthy

Conditioning with a twist!

EAT YOUR WAY TO A SLIMMER

PUSH-UP: 10 WAYS TO FIGHT THE FORCE OF GRAVITY

SHARPENING THE COMPETITIVE

EDGE

YOU

NO EXCUSES for self-destructive behaviors

SUPER FOODS SUMMER SOIREE! MUSCLE MEDIA

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TRAINING, DIET, NUTRITION & MORE...

TABLE OF CONTENTS 08 THE PROS AND CONS OF HIGH PROTEIN DIETS: BY JASON SMITH musclemediaonline.com

14 GIVE YOURSELF A TEST BOOST: BY ANDREW PAPPAS 16 EAT YOUR WAY TO A SLIMMER YOU: BY JOE PALUMBO, IFBB PRO

M AY / J U N E 2 0 1 9 OWNER Siamack Alavi EDITOR IN CHIEF Dr.Tom Fisher CREATIVE DIRECTOR Christian Garces BUSINESS DIRECTOR Danielle McVey PHYSICAL PERFORMANCE Joseph Palumbo CONTRIBUTORS Dr. Tom Fisher Anne Fisher, CSW Jason Smith Andrew Pappas Kim Goss, Poliquin Group Megan Johnson McCullough Joe Palumbo, IFBB Pro Cassandra E. Geyer Jason Holt ADVERTISE WITH US Would you like to reach a targeted community intrested in a fitness and healthly lifestyle? Please contact us for details at

28 SAY “GOOD MORNING” & STRENGTHEN YOUR GLUTES, HAMSTRINGS AND LOWER BACK: BY JOE PALUMBO, IFBB PRO 30 MOTIVATION & COMPETITION: BY CASSANDRA E. GEYER 36 CRAMPING CAN WRECK YOUR TRAINING: BY JOE PALUMBO, IFBB PRO

18 BEAT THE HEAT, BAG THE GOLD: COOLING TECHNIQUES FOR MARATHON RUNNERS: BY ANDREW PAPPAS

38 NATURAL BODYBUILDING. DEAD, DORMANT, OR THE NEXT BIG THING?:

BY JASON HOLT

22 SHARPENING THE COMPETITIVE EDGE: BY DR. TOM FISHER

44 SUPER-FOOD SUMMER SOIRÉE! BY: ANNE FISHER, CSW

24 PUSH-UP: 10 WAYS TO FIGHT THE FORCE OF GRAVITY: BY MEGAN JOHNSON MCCULLOUGH

46 THE PROS AND CONS OF TESTOSTERONE REPLACEMENT THERAPY: BY KIM GOSS, POLIQUIN GROUP ™

Infinite Labs® lives by the promise to provide the supplementation and support necessary to help you achieve your fitness goals, both safely and effectively. visit www.infinitelabs.com for more information.

info@musclemediaonline.com MUSCLEMEDIAONLINE.COM

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Seasons Change May and June are transition months here in Central Florida. The “dry” season is over, and so begins the “wet”… Gone, too, are the temperate, “Chamber-of-Commerce” weather days with cool breezes and sunny skies. For the next several months, the temperature will continue to rise, and the humidity will drape over us like a wet blanket. Nothing like a couple of “double-triple” days (100F and 100% humidity) to get your attention…!

When it’s cool outside, you can always put on a jacket. But, when it’s oppressively hot, there’s only so much you can take off…! That, however, brings me to my point: Do you look like you’re ready to shed the shirt?

If you are ready, willing, and able to shed the shirt, Bravo…! We’re almost halfway through the year, and you have clearly kept your goals.

By now you recognize that the daily trips to the gym are actually an investment that will continue to pay dividends. The time and energy invested over the past several months have certainly been well spent.

Keep on, keepin’ on…! It will only get better…! If you have been less than satisfied with your progress, No Worries…! It’s NEVER too late to start (or to get back in). In my Private Practice, I’ve recently seen several clients/patients that have experienced some significant losses in their Lives. Generally, when something “rocks your world”, you tend to go through a period of re-evaluation.

For some, it’s momentary, and they’re able to get back to business. Others experience a sense of depression with the situation, the loss, and even with their own Lives. Perhaps it’s something as simple as you disappointment with letting yourself down. I like to present circumstances like this as excellent opportunities for them (and you) to exert some sense of control and purpose to any emotional disarray. I usually recommend simply returning to the gym. It hasn’t gone anywhere, and it will welcome your return. The gym can serve as a sanctuary, away from the rest of the confusion and dissatisfaction in Activities of Daily Living (ADL’s).

“Change” is the operative word when I describe the potential to be found in the gym. A change of surroundings can be refreshing. A change in the likeminded people surrounding you in the gym offers a change in perspective. A change in routine may offer a tangible sense of control as opposed to the chaos outside. The satisfaction of having worked out, and experiencing the postexercise “rush” is a welcome change. Goals have a tendency to change as well.

What may have started as an “escape” may change to progressive lifting goals, socialization, dietary adjustments, and attitude. Shortly, you will experience the satisfaction and glow as you begin to recognize the investment you are making.

Oh, yeah… As a “side bonus”, you’ll be working on that whole “willingness to shed the shirt” thing…

OK…! Enough psychobabble…! Let’s talk about what we have to offer in this feature-packed issue…

Dr. Tom Fisher Editor in Chief

Do you have a question? Please just ask.

We may even publish it in our "Letters-To-The-Editor" section. Send to: drtom@musclemediaonline.w

Our resident IFBB Pro, Joe brings three pieces of wisdom from his special vault of knowledge. Joe first talks about some dietary advice to help slim you down. He switches gears to address proper form with traditional “Good Mornings”. Finally, Joe talks about the causes of, and how to relieve muscle cramps.

We have some new ideas from some of our regular contributors. Megan, our resident Champion Physique Competitor and Personal Training Professional, describes the proper execution of several variations of the pushup.

Kim, our Power Lifting Coach and consultant with the Poliquin Group, investigates the pros & cons of testosterone replacement therapies. Anne, our resident Entertainment Guru, describes some superfood options to traditional BBQ fare on the Training Table.

SUBSCRIBE

TODAY!

We would also like to welcome several new contributors to the Muscle Media Family. Andrew talks about how to naturally boost your testosterone levels. Jason takes a look at the details of high protein dietary regimens. Andrew discusses methods to increase your testosterone levels naturally. Cassandra questions the value of competition and a competitive attitude. Jason (not the same Jason as above…!) explores the world of Natural Bodybuilding Competitions. Andrew (again, not the same Andrew cited above…!) cites some cooling techniques and strategies when exercising in the heat. Finally, just to throw my hat into the ring, I wrote a piece about acquiring and maintaining the “Competitive Edge”.

Please keep your questions and comments coming to the Letters to the Editor e-mail (drtom@musclemediaonline. com). I assure you that I read every one, and we use the questions and comments to help select material for each issue. Be sure to visit our website (www.musclemediamagazine.com) to catch up on the latest articles, shorts, and videos.

Cheers…!

-Dr. Tom

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organs. They are extremely important for maintaining homeostasis. Proteins are made up of hundreds or thousands of smaller units called amino acids. These amino acids are attached to one another in long chains via peptide bonds.

There are 20 different types of amino acids that can be combined, by the liver, to make a protein. The specific sequence of amino acids determines each protein’s unique 3-dimesional structure and function. Proteins (Amino Acids) are unique. Unlike carbs and fats, they do not get stored beyond what you need. Amino acids freely circulate in the bloodstream outside your cells.

As previously stated, high protein diets have been shown to increase satiety, or a feeling of fullness.

THE PROS & CONS OF HIGH PROTEIN DIETS By: Jason Smith T O Q U A L I F Y A S A H I G H - P R O T E I N D I E T A N U N U S U A L LY H I G H PERCENTAGE OF WHAT YOU EAT IS PROTEIN. Many benefits come from high protein diets such as improved satiety, increased thermogenesis, total weight loss, and muscle mass and maintenance. Some research has been even associated high protein diets to weight loss and fat loss. But with these benefits come disadvantages and myths. Myths include high protein diets causing osteoporosis, kidney disease, and cardiovascular disease. But how do you know whether high protein diets are good for you? Really, we don’t yet know. But here is what we do know.

Proteins are complex molecules that play critical roles in the body. They do most of their work inside the cells and are required for the structure, function, and regulation of the body’s tissues and 8

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A number of studies have examined the effect of high protein diets on satiety. Typically, the studies fed participants meals with varying protein content on separate occasions in a crossover design. For several hours following the consumption of the protein, subjective satiety ratings were repeatedly measured. Of 14 studies that compared high protein to at least one other macronutrient (carbs and or fat), 11 found that protein significantly increased subjective ratings of satiety. The evidence suggests that meals higher in protein tend to increase satiety when compared to meals with lower protein content. High protein diets have also been shown to increase thermogenesis and fat/weight loss. Possible reasoning for the reported success of high protein diets may relate to their greater thermic effect. The thermic effect of a food is the increase in energy expenditure following consumption of a meal.

It is the energy required for digestion, absorption, and disposal of ingested nutrients.

Thermic effect is influenced by the composition of nutrients consumed. In general, the typical thermic effect of protein is 20%–35% of energy consumed. For carbohydrate, this number MUSCLE MEDIA

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typically falls between 5% and 15%. The thermic effect of at is around 3%. Evidence suggests that diets higher in protein exert a larger effect on energy expenditure than diets lower in protein. The question is whether or not this difference is enough to affect body weight.

Studies have shown that a diet composed of 30% protein vs 15% protein consumption displayed a slight thermic difference. Not drastic, but chronic consumption may lead to weight loss.

In addition to total weight loss. Fifteen studies have been identified that measured absolute weight lost. These studies lasted for between 7 days and one year. The majority of the studies were random controlled trials of fixed energy intake. Seven of the studies found a statistically significant decrease in total body weight for those consuming higher protein diets. Of the 7 studies that found a significantly greater weight loss with a higher protein diet, 5 were long-duration (6 months or longer). One study conducted a randomized trial on 132 obese subjects. In the experimental group, 64 subjects consumed a high protein, low carbohydrate diet (22% protein). In the control group, 68 subjects consumed a low fat, high carbohydrate diet (16% protein). After 6 months, the high protein, low carbohydrate group lost significantly more weight (5.8 vs. 1.9 kg) Whenever “high protein” diets are mentioned, there are always those claiming it increases the risk of osteoporosis, cardiovascular diseases, blood-lipid imbalances, kidney diseases, and more. But these are myths. To date, there is insufficient evidence to support these claims.

Another area of controversy is the effect of high protein diets on blood lipids. A one-month study of a high wheat protein diet (27%) compared to a control diet (16%) found significant decreases in triglyceride and LDL cholesterol on the higher-protein diet.

Another study compared a low carbohydrate, high protein Atkins diet (22% protein) to a lowfat diet (16%) on obese subjects. The higher 10

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protein group had significantly lower triglycerides compared to the lower protein group. There are other studies that looked at high protein diets that found no significant differences in blood lipid measures in comparison to lower protein diets. More research is needed in this area. However, it appears that higher protein diets are, at the very least, not harmful to blood lipid levels. Limited epidemiological data are available on high-protein intake and cardiovascular risk.

One study found that a higher protein intake (24% of calories vs. 15% of calories) was associated with aww decreased risk of coronary heart disease during 14 years of follow-up. Both animal and plant proteins contributed to the lower risk. There has been some debate as to the safety of high-protein diets with regard to kidney function. In populations with preexisting kidney disease, it has been shown that limiting protein to the established RDA level may slow the progression of disease. Whether or not high protein diets adversely affect kidney function in healthy populations is not clear. In addition to renal function, the relationship between dietary protein intake and bone metabolism has been at the center of controversy. Specifically, there is concern that a high intake of dietary protein may result in leaching of calcium from bones.

Such leaching may lead to osteoporosis.

This presumption comes from very early studies reporting an increase in urine acidity from increased dietary protein. While, initially, it appeared to be linked to drawing calcium from the bones, further research has shown this supposed connection to not be true.

So far, evidence suggests that higher protein

diets may have beneficial effects on weight loss, satiety, and thermogenesis. Also, high protein diets do not cause osteoporosis, kidney and or cardiovascular diseases. Because most of the studies have been small and inconclusive, more definitive evidence could be obtained from ongoing and future studies. Research continues,

as the optimal amounts and sources of protein cannot be determined at this time. Although there needs to be more evidence, the “bad name” high protein diets get needs to be reassessed.

There are pros and cons with every diet.

Don’t be fooled by the internet…

References Halton, T. L., & Hu, F. B. (2004). The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition, 23(5), 373-385.

Bohdan L. Luhovyy PhD, Tina Akhavan MSc & G. Harvey Anderson PhD, (2007) Whey Proteins in the Regulation of Food Intake and Satiety. Journal of the American College of Nutrition 26:6, pages 704S-712S. Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., ... & Antonio12, J. (2008). Journal of the International Society of Sports Nutrition. Journal of the International Society of Sports Nutrition, 5, 17.

Anssi H. Manninen MHS(sportsmed), (2006) Metabolic Advantage of Low-carbohydrate Diets. Journal of the American College of Nutrition 25:5, pages 436-437.

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