Muscle Media - Muscle Media Magazine March/April 2021

FITNESS LIFESTYLE MAGAZINE

MARCH/APRIL 2021

Making Weight for

Combat Sports

Fish &

Lose

Brain Benefits

Fat

PRESERVE MUSCLE

Eating for

Mental Health

EFFECTS Negative Coach OF A

ONE Movement A

REHAB

and

MUSCLE MEDIA MAGAZINE musclemediaonline.com

Complete Workout in

Musculoskeletal Injuries

TRAINING, DIET, NUTRITION & MORE...

TABLE OF CONTENTS

07 A COMPLETE WORKOUT IN ONE MOVEMENT!

BY JOE PALUMBO, IFBB PRO musclemediaonline.com

12 MAKING WEIGHT FOR COMBAT SPORTS

BY BELLA BUI

March/April 2021 EXECUTIVE PRODUCER Siamack Alavi EDITOR IN CHIEF Dr.Tom Fisher CREATIVE DIRECTOR Christian Garces BUSINESS DIRECTOR Danielle McVey GRAPHICS/LAYOUT Josué Toruño PHYSICAL PERFORMANCE Joseph Palumbo, IFBB Pro

CONTRIBUTORS Natalie Badik Kelsie Britenriker Bella Bui Gabriel Carranza Ciarra Cayo Charlene Contreras Anne Fisher, CSW Lamar McBride Hope McGrath Joe Palumbo, IFBB Pro Sondra Tercha Lindsey Wunnenberg

34 INDOOR OR OUTDOOR EXERCISE?

BY CIARRA CAYO 39 FISH & A BOATLOAD OF BRAIN BENEFITS

BY KELSIE BRITENRIKER 44 WARNING: SUGAR CAN DESTROY YOUR PHYSIQUE

BY JOE PALUMBO, IFBB PRO

19 YOU CAN LOSE FAT AND PRESERVE MUSCLE

BY SONDRA TERCHA

48 EFFECTS OF A NEGATIVE COACH

BY NATALIE BADIK

24 HIIT TRANSFORMATION

BY LAMAR MCBRIDE

52 EATING FOR MENTAL HEALTH

BY HOPE MCGRATH

28 YOGA AND YOUR HEALTH

BY LINDSEY WUNNENBERG

57 REHAB AND MUSCULOSKELETAL INJURIES

BY CHARLENE CONTRERAS 62 SUPPLEMENTAL CREATINE MONOHYDRATE

BY GABRIEL CARRANZA 64 HEART HEALTHY STRATEGIES

BY ANNE FISHER, CSW

ADVERTISE WITH US Would you like to reach a targeted community intrested in a fitness and healthly lifestyle?

Please contact us for details at info@ musclemediaonline. com MUSCLEMEDIAONLINE.COM ©MUSCLE MEDIA MAGAZINE. ALL RIGHTS RESERVED. musclemediaonline.com

Muscle Media Magazine 3

Welcome Spring in a Mask…Again

By Dr. Tom Fisher, PhD, LMHC, CSCS, Editor-in-Chief

Well… Here we are again… One full calendar year since masks reared their ugly heads. Still no end in sight because the goal posts keep moving. It’s no longer COVID-19, but it’s variants we all need to fear…

OK…No politics, I promise. But I did want to make a few points from my Professional fields of expertise…

My comments are specifically directed at “essential” and “nonessential” businesses. The classifications appear to be arbitrary, as there is little or no reason given, and they are not consistent. I was saddened that, in many areas, gyms were declared “non-essential”.

Granted, many people adapted by buying home gear, held their routines outside, or some other creative means. Unfortunately, many also simply gave up. Frankly, it was fairly easy to “let it slide”. My discussions with other fitness professionals revealed that very few simply threw in the towel right away. Instead, we were all kept on the edge of our seats as the timing of the shutdowns kept changing. With the incremental shifting of the goalposts from “two more weeks” to “flattening the curve” to “not until a vaccine” to where we find ourselves today where “we must not let down our guard because of the mutations”. However, this is only part of the problem with closing the gyms and studios. It’s hard enough to wear the masks into the foreseeable future, but to further socially isolate us tends to de-humanize anyone as an individual. Allow me to tell you what I have seen in my tele-medicine Private Practice over the past year.

Muscle Media Magazine 4

The majority of my patients are athletes, executives, and entrepreneurs. They are all risk takers and do not shrink from a challenge.

In fact, most of them actually go out and purposefully seek out bigger and bigger challenges. Sometimes their presenting problems are physical, and sometimes they are mental (rarely). The most common problems that I treat are emotional. I’m not talking about giving up, sitting under a blanket in a dark room with no friends. That’s not how they roll.

I AM talking about “slumps, loss of confidence, post-injury (postsurgical) rehabilitation, and any number of relationship, financial, or reputational problems that negatively affect their performance on the track, court, field, or pitch. One of the very first things I require is that they keep a daily, personal Journal (for their eyes only). That is important enough that I have written about it extensively in past issues of Muscle Media Magazine… But, what else…?

So, what’s in store for this issue…?

In this March/April issue we have two articles from our resident IFBB Pro, Joe. He addresses the benefits of the classic deadlift and cautions about sugar added to your foods.

Anne, our resident Entertainment Expert, talks about some simple, heart-healthy foods you should consider looking into. Then, we have a variety (the “spice of life”, eh?) of offerings from a dozen or so first-time authors. I am trying to address some of the topics you have requested through the “Letters to the Editor” mailbox. Please be sure to tell us what you want us to talk about.

COVID-19 has thrown us all for a loop. Let’s all try to make the most of it…!

Cheers…!

Dr. Tom Fisher

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.com

I also recommend that they immediately return to the gym or the weight room as soon as medically cleared. Invariably, this is the ONE place that they have a sense of total control over their situation. If they are injured and concerned about returning to the game, returning to the gym offers solid, tangible evidence of their actively DOING something to improve their perceived situation.

It goes far beyond being told to “be patient” and be content to sit on the sidelines. Please understand that my patients are typically upper level, elite or professionals, but the same dedication and meaning is held by a huge number of committed athletes who use the gym as a sanctuary.

They socialize with, challenge, encourage and support the other members of the gym. Removing this is tantamount to blocking access to their source of comfort, reassurance, and goal orientation. If what I have just said resonates with you, then I need say no more. If it does not, then no amount of further discussion will help… We’re probably just from different tribes…

Muscle Media Magazine 5

A Complete Workout in

ONE Movement!

By Joe Palumbo, IFBB Pro

There is so much to be said about this incredible exercise that it is almost unbelievable. It’s the one exercise that affects every muscle in the body and it only requires a barbell. I often say that I feel Deadlifts (and Deadlift variations) are one the most functional exercise options you can do, regardless of your training goal. One reason they’re so amazing is not only do they work multiple muscles, but they also mimic a movement we do every day–bending over to pick things up.

Basically, the deadlift is nothing more than lifting dead weight (weight lying on the ground.) This move requires perfect form in order to protect your back. Every day simple lifts being done incorrectly is probably why so many people have back problems.

For some, Deadlifts are like an old “oh I remember them” friend. Others may be asking why they haven’t heard of them. Some believe it’s strictly for professional athletes such as power lifters or bodybuilders, but this is not true. Deadlifts are simply one exercise that strengths the entire body. I think that the deadlift is a crucial, fundamental human movement. I believe it should be part Muscle Media Magazine 6

of any strength athlete’s program. In fact, I think everyone can benefit from some pulling from the floor. Women in particular should do deadlifts on a regular, consistent basis. One of the most important reasons I think deadlifting is important for women is that it allows them to realize their true strength potential. It never fails.

Anytime I train women and get them to pull a heavy triple on the deadlift (after building up to that level, of course), they absolutely love it.

Something just seems to click in their minds when they rip a heavy weight off the floor!

The only problem with this exercise is most people do not know how to perform the lift properly. The deadlift is a compound movement that works virtually every muscle with emphasis on the Erectors, quads, hamstring, gluteus, abs, traps and upper lats. Deadlifts are commonly believed to be the oldest test of strength, dating back to cultures that competed by lifting the heaviest stones. The deadlift is a compound movement that works virtually every muscle, so let’s learn how perform to this exercise correctly.

Continued on page 9 Muscle Media Magazine 7

Continued from page 7

There are three different variations of the Deadlift: conventional, Sumo and Stiff – Legged. Each variation has a slightly different approach. I’m going to stay with the basic conventional form, because this is the one that mimics our daily lifestyle lifting and is, therefore the most important to do correctly.

PLEASE READ ALL OF THE DIRECTIONS BEFORE ATTEMPTING THE LIFT. Performing the Dead lift The Stance Approach the barbell and assume a shoulder width stance. Squat down and grip the barbell (left hand under grip and right hand over grip). Bar is lightly touching against your shins.

Shoulders vertically over the bar, your back flat, pelvis and head aligned with spine, scapula retracted and depressed.

Head Placement Look straight ahead! Never look down. Keep your eyes and head up.

This aids in keeping the spine in proper position. The upper back is maintained in a flat position (scapula retracted/depressed).

The Ascent Grip the bar tightly. Imagine pushing your legs through the ground, using gluts and legs as prime movers. As the legs extend, the trunk angle does not change. In other words, the hips do not rise faster than the shoulders, even slightly.

The upper back is maintained in a flat position (scapula retracted/ depressed). Bar stays in contact with the body as you pass the knees. Drive with legs, the back is a stabilizer.

Finish in an upright position and roll the shoulders back.

The Descent Simply return the bar to the floor in a controlled manner while maintaining tightness throughout out the body. Do not let the weight forcefully hit the floor. Form and control are key.

Breathing Muscle Media Magazine 8

This is the most important aspect of the lift. Breathing correctly will assist with the ascending and descending phase. It generates power to the movement. Breathing is the foundation for correct exercise technique. A classic rule of breathing is to first think about your breathing, and then begin to exercise. Right before you lift inhale deeply, exhale slowly as you raise and blow out to a finish when complete. Take a deep breath in as you return down to lift again. You will set your own breathing pace by getting in union with your body. If you’re not properly breathing, you’ll fatigue more quickly, and it will interrupt your form. So, please take the time to learn how to breathe correctly.

Deadlifts should be added to your regular training program, once a week, and preferably not the same day you train legs. When asked, I always recommend doing deadlift when you’re training back. This is not an easy exercise. It is best to start out light and slow. Concentrate on correct form and recognize the difference between the good feeling and the bad. It is imperative that the weight is not increased until the form is mastered! How often, how long, and hard you exercise should be

determined by what you are trying to accomplish. Your goals, your present fitness level, age, health, skill, and interest are among the factors you should always consider.

You need to find the weight that works for you. Start with light weights and high reps, increase accordingly. Always warm up and stretch before any routine.

DO NOT’S -DO NOT ROUND YOUR BACK -DO NOT JERK THE BAR UP TO YOUR THIGH -DO NOT LOOK DOWN, YOU MAY TIP FORWARD -DO NOT LET YOUR KNEES BOW IN AND OUT DURING THE LIFT -DO NOT PERFORM THIS EXERCISE IF YOU IGNORE ANY OF THE DIRECTIONS DO’S -DO KEEP YOUR CHIN UP AND EYES FOCUSED STRAIGHT AHEAD -DO BREATHE CORRECTLY -DO DEEP BREATH IN, OUT SLOWLY, FINISH WITH A FORCEFUL BLOW Always seek the advice of a medical professional before starting any kind of exercise program.

Joseph Palumbo, IFBB Professional Bodybuilder Director of Physical Performance, Infinite Labs, Orlando FL Certified Trainer • Advance Sports Nutrition Specialist (ASNS) Certified Navy Seal Fitness Instructor Freelance writer: Workouts and Training Techniques, Strength Training and Conditioning, General Fitness, Weight Loss and Nutritional Needs Muscle Media Magazine 9

AVAILABLE AT

musclemediaperformance.com

Joint Support

Necessary for those individuals who subject themselves to a highly active lifestyle

Go the Joint support combines glucosamine and other vital ingredients Muscle Media Magazine 10

Distance to help promote healthy connective tissue and cartilage.

Muscle Media Magazine 11

Making

Weight For Combat Sports

By Bella Bui In combat sports like MMA, wresting, and boxing, weight cutting is common. The practice involves losing large amounts of weight by deliberately and aggressively dehydrating the body over the course of about a week.

The goal is to meet the threshold of a certain weight class, then massively rehydrate between the official weigh-in and the fight. This dramatic action attempts to give a maximum size advantage over an opponent. With all of the possible health risks and, in extreme cases where athletes die as a result of Rapid Weight Loss (RWL), event organizers and schools often take steps to prevent or discourage weigh cutting. However, a large number of combat athletes regularly engage in some form of weight cutting and view it as a necessary part of their sport. Some athletes even view their weight cutting ability as a source of pride. With that in mind, we’ll be discussing the effects of weight loss on psychological, physiological and performance parameters. We’ll also look at some strategies to avoid performance decrements and organizational strategies to avoid harmful practices among athletes.

An article in the Journal of the International Society of Sports Nutrition reviewed over fifty studies related to weight cutting in combat sports and its impact on athletes. According a 2012 article, several investigations reported that athletes undergoing RWL presented with decreases in short-term memory, vigor, concentration and self-esteem. They also experienced increased confusion, rage, fatigue, depression, and isolation, all of which may hamper competitive performance. Decreased short-term memory can impact the ability of an athlete to follow the coach’s instruction before a match. The lack of concentration and focus can affect their ability to deal with distractions during high-level competitions, resulting in poor performance. A low self-esteem may result in difficulty considering the possibility of winning a match, especially against high-level opponents. Confusion can Muscle Media Magazine 12

negatively affect the capacity of making decisions during the match. Rage may result in lack of control and, despite the importance of aggressiveness for combat sports, excessive rage may increase the possibility of legal actions.

Depression and isolation can result in difficulty in coping with rigorous weekly training sessions.

Indeed, there are significant negative health implications associated with weight cutting.

Significant weight cutting may not only compromise competitive performance but may also be a risk to athlete’s well-being. A 2019 study found severe or even moderate dehydration used for weight loss in weight-restricted sports increased the risk of acute cardiovascular problems. The increased blood viscosity associated with dehydration would increase the risk of ischemic heart disease and stroke. Significant levels of dehydration could also alter the brain morphology. This could, potentially, increase the risk of brain injury arising from head trauma induced by strikes due to decreased cushioning forces during head impacts. The decreased cushioning is the result of changes in brain morphology associated with dehydration. Additionally, thermal exposure typically used to induce such dehydration puts athlete at an increased risk of heat illnesses.

Other potential risks associated with weight Continued on page 15 Muscle Media Magazine 13

Continued from page 12

cutting, including hormonal imbalances, changes to insulin sensitivity, bone loss and suppressed immune function.

Impairments to aerobic performance have been attributed to dehydration, decreased plasma volume, increased heart rate, hydro-electrolytic disturbances, impaired thermoregulation and muscle glycogen depletion. However, decreased anaerobic performance is mainly related to reduced buffering capacity, glycogen depletion and hydro-electrolytic disturbances.

Maximal strength does not seem to be acutely affected by RWL, although chronic weight cycling has shown a negative impact on strength gain during a season. Decrements on anaerobic performance are generally observed when athletes have no opportunity to refeed and rehydrate after weight-in. However, most combat sport competitions provide sufficient time between weigh-in and competition time to refeed and replenish. It’s appears likely that within 3-4 hours athletes are able to recover their anaerobic performance from the weight loss. Therefore, when followed by a relatively short recovery period, RWL will probably have minimal impact on anaerobic performance.

No athletes should be encouraged to cut weight quickly in order to compete in a lighter weight class. Although performance may not be affected,

an athlete’s health is always at risk. Consider these suggestions found in a 2012 study to help minimize the potential adverse effects: 1. Gradual weight loss (i.e., <1 kg. per week), rather than RWL, should be the preferred method for adjusting weight.

2. Athletes should aim to maximize body fat loss and minimize muscle wasting and dehydration when adjusting weight.

3. An athlete who needs to reduce more than 5% of body weight should consider not losing weight.

4. An athlete who needs cut weight so that their body fat would be lower than 5% for men and 12% for women should consider not losing weight.

5. During the weight loss period, strength training and BCAA supplement may help preserve muscle mass.

6. Athletes should not undergo low-carbohydrate diets in order to make weights, as they seem to be more detrimental to physical performance.

7. If an athlete will have less than 3 hours to recovery after the weigh-in, RWL, dehydration and restricted carbohydrate ingestion should be avoided.

8. During the recovery period after weigh-in, athletes are encouraged to consume high amounts of carbohydrates, fluids and electrolytes. Creatine supplementation may also be of use if the athlete can recover for a long period after weigh-in.

To avoid rapid weight loss practices athletes and coaches should be educated on safe techniques to weight cutting. Athletes and coaches should predetermine the athlete’s optimal weight category. They need to estimate body composition to determine the minimum body mass the athlete must have to compete safely. They should initiate the weight category change if needed and adjust conditioning and strength training to reduce body fat and maintain muscle mass. Finally, they should reduce fat intake to decrease body fat percentage.

In season: keep the athlete’s body mass near the upper weight limit. Increase caloric intake to deal with training and competition demands and maintain strength training while monitoring adequate micro and macronutrients intake. Off-season: avoid increase in body fat, begin strength training and maintain aerobic conditioning while avoiding any diet high in fat.

References Barley, O. R., Chapman, D. W., & Abbiss, C. R. (2019). The Current State of Weight-Cutting in Combat Sports-Weight-Cutting in Combat Sports. Sports (Basel, Switzerland), 7(5), 123. https://doi.org/10.3390/sports7050123 Franchini, E., Brito, C.J. & Artioli, G.G. Weight loss in combat sports: physiological, psychological and performance effects. J Int Soc Sports Nutr 9, 52 (2012). https://doi.org/10.1186/1550-2783-9-52 Muscle Media Magazine 14

Muscle Media Magazine 15

X

Juggernaut Energy & Persistence

Performance Master

•MUSCULAR STRENGTH & POWER •MENTAL FOCUS & ENERGY •ATHLETIC PERFORMANCE •MUSCULAR STAMINA

Available at musclemediaperformance.com