02ed2018

Between attempts: Between each attempt, you’ll have anywhere between ten and thirty

minutes. Needless to say, this isn’t ideal. Regardless, try to relax and hang out with your
friends and family. Keep your mind focused on the task at hand, but don’t stay riled up
for hours on end. It’s a long day and mentally tiring yourself out early on is going to
screw you over as the day progresses.

Between lifts: Between each lift, you’ll have anywhere between sixty minutes and two
hours. Take this time to relax, eat, and get your mind away from the competition. While I
personally don’t suggest napping, I think that it’s important to joke around, unwind, and
have fun with everyone at the meet. Keep in mind that you’ll want to start your general

warm up roughly sixty minutes prior to your first attempt, so don’t doze off and leave
yourself with only fifteen minutes to prepare for the next lift.
Have fun, meet new people, and keep getting strong!

The powerlifting community as a whole is one of the most generous, kind, and supportive
groups of individuals in the world. While it’s obviously important to focus on the meet
and set new personal records, don’t forget to enjoy the moment and laugh with the people

around you. Introduce yourself to someone new, cheer for a complete stranger, and have
the time of your life.


Once the meet is over, relax, eat, and evaluate your next plan of attack. What did you do
well? What needs improvement? What are your new goals and how will you achieve

them?


Welcome to the world of powerlifting. We’re glad you decided to join the party. But now

the question becomes do you have what it takes to stay? Never minimal. Never maximal.
Always optimal.



Strength Exercises for Older



Adults




Reviewed By Robert Bargar, MD

































Strength Exercises for Older Adults




Even very small changes in muscle size can

make a big difference in strength, especially in


people who already have lost a lot of muscle.

An increase in muscle that's not even visible


to the eye can be all it takes to improve your

ability to do things like get up from a chair or
Your muscles are active even when you are
climb stairs.
sleeping. Their cells are still doing the routine

activities they need to do to stay alive. This Strength exercises for all of your major

work is called metabolism, and it uses up muscle groups at least twice a week. Don't do

calories. That can help keep your weight in strength exercises of the same muscle group


check, even when you are asleep! on any 2 days in a row. Depending on your

condition, you might need to start out using
To do most of the following strength
as little as 1 or 2 pounds of weight or no
exercises, you need to lift or push weights,
weight at all. The tissues that bind the
and you need to keep gradually increasing the
structures of your body together need to
amount of weight you use. You can use the
adapt to strength exercises. Use a minimum
hand and ankle weights sold in sporting-
of weight the first week, and then gradually
goods stores, or you can use things like
build up the weight. Starting out with weights
emptied milk jugs filled with sand or water, or
that are too heavy can cause injuries.
socks filled with beans and tied shut at the

ends. At the same time, remember that you have to

gradually add a challenging amount of weight
There are many alternatives to the exercises
in order to benefit from strength exercises. If
shown here. For example, you can buy a
you don't challenge your muscles, you won't
resistance band (it looks like a giant rubber
benefit from strength exercises. (The
band, and stretching it helps build muscle) at
"Progressing" section below will tell you how.)
a sporting-goods store for under $10 to do
When doing a strength exercise, do 8 to 15
other types of strength exercises. Or you can
repetitions in a row. Wait a minute, and then
use the special strength- training equipment
do another set of 8 to 15 repetitions in a row
at a fitness center.
of the same exercise. (Tip: While you are


How Much, How Often. waiting, you might want to stretch the muscle

you just worked or do a different strength Don't hold your breath during strength

exercise that uses a different set of muscles). exercises. Breathe normally. Holding your

breath while straining can cause changes
Take 3 seconds to lift or push a weight into
in blood pressure. This is especially true for
place; hold the position for 1 second, and take
people with cardiovascular disease. If you
another 3 seconds to lower the weight. Don't
have had a hip repair or replacement, check
let the weight drop; lowering it slowly is very
with the doctor who did your surgery before
important. It should feel somewhere between
doing lower-body exercises.
hard and very hard (15 to 17 on the Borg


scale) for you to lift or push the weight. It If you have had a hip replacement, don't cross

should not feel very, very hard. If you can't lift your legs, and don't bend your hips farther

or push a weight 8 times in a row, it's too than a 90-degree angle. Avoid jerking or


heavy for you. Reduce the amount of weight. thrusting weights into position. That can

If you can lift a weight more than 15 times in a cause injuries. Use smooth, steady

row, it's too light for you. Increase the amount movements. Avoid "locking" the joints in your


of weight. arms and legs in a tightly straightened

position. (A tip on how to straighten your
Stretch after strength exercises, when your
knees: Tighten your thigh muscles. This will lift
muscles are warmed up. If you stretch before
your kneecaps and protect them.) Breathe out
strength exercises, be sure to warm up your
as you lift or push, and breathe in as you
muscles first (through light walking and arm
relax. For example, if you are doing leg lifts,
pumping, for example).
breathe out as you lift your leg, and breathe in

Safety. as you lower it. This may not feel natural at


first, and you probably will have to think

about it as you are doing it for awhile. Muscle you can lift it 12 to 15 times, and then add

soreness lasting up to a few days and more weight. Keep repeating.

slight fatigue are normal after muscle-building

Sarcopenia.
exercises, but exhaustion, sore joints, and

unpleasant muscle pulling aren't. The latter Sarcopenia (pronounced sar - ko - PEEN - ya)


symptoms mean you are overdoing it. None is the word researchers use to mean not only

of the exercises you do should cause pain. the loss of muscle and strength but also the

The range within which you move your arms decreased quality of muscle tissue often seen


and legs should never hurt. in older adults. It's a word you are likely to


hear more about in the future, since
Progressing.
sarcopenia is a very active area of research.

Gradually increasing the amount of weight
We know that muscle-building exercises can
you use is crucial for building strength. When

improve strength in older adults, but many
you are able to lift a weight between 8 to 15
questions remain about muscle loss
times, you can increase the amount of weight
and aging. Researchers want to know, for
you use at your next session.

example, if factors other than a sedentary

Here is an example of how to progress lifestyle contribute to muscle loss. Does age

gradually: Start out with a weight that you can itself cause changes in the muscles of older


lift only 8 times. Keep using that weight until people? Is muscle loss related to changes in


you become strong enough to lift it 12 to 15 hormones or nutrition? These are the kinds of

times. Add more weight so that, again, you questions scientists are examining now. The

answers may lead to ways of helping us keep
can lift it only 8 times. Use this weight until
our strength as we age.



ZERCHER pass out due to the unique nature of the
loading protocol may also have
SQUATS MADE something to do with this effect.


BETTER So what’s the solution to this love-hate
Zercher squat dilemma? Unilateral

Dr. Joel Seedman, Ph.D. Zercher Squats!!!!!

That’s right performing Zercher squats
Let’s face it, Zercher squats tend to be and a variation thereof using the single
one of the more comfortable, safe, and leg protocol does the trick. That’s
natural squatting variations. That is of because the lifter can employ loads
course until you start using closer to 50% of their usual Bilateral
substantially heavier loads in which Zercher squat weight while
case a movement that previously felt simultaneously taxing the lower body.
therapeutic and natural on the body As a result, the legs get crushed yet the
ends up feeling horribly uncomfortable lifter is spared the inevitable torture
and unnatural. This is something I associated with heavier Zercher loads.
frequently experience with my athletes If you really want to up the intensity of
and clients as well as myself.
the movement, try implementing a brief
As they begin warming up the Zercher eccentric isometric protocol as I show
squats and progressing their loads, the in the video.
first few sets feel rock solid oftentimes As an added bonus single leg Zercher
producing a response from the clients squat variations are also excellent for
such as “wow I really like this squat improving asymmetries in the lower
variation” or “golly gee, these make me body, enhancing lower body mobility,
feel warm and fuzzy all over”. Well increasing foot and ankle stability, and
maybe not that extreme but you get my improving overall body alignment and
drift. posture.


However, all this love for the Zercher
squat quickly goes out the window SINGLE LEG ZERCHER
once they start approaching loads GOOD
closer to 70% of their max weight. MORNINGS/RDL'S
Much of this has to do with the upper
body and core giving out before the Zercher good mornings/RDL is an
legs not to mention the discomfort of effective hip hinge exercise for taxing
holding a heavy load that’s lodged the posterior chain. Unfortunately
between your forearms and biceps heavy loads can feel quite
tendon. Oh yeah, the inability to breath uncomfortable on the low back and
making you feel like you’re going to arms. Performing them in a single leg

fashion as demonstrated by my isometric protocol make these
awesome client Leslie Petch absolutely remarkably effective for inducing
blasts the glutes and hamstring while functional strength and hypertrophy in
also sparing the spine and arms. the quads, glutes, and hamstrings.
These also tend to be quite brutal on the The nature of the loading being close to
core and abdominals not to mention the the center of mass also helps drive the
stabilizers of the feet and ankles. I hips back which many individuals have
recommend performing these in an trouble with when performing lunges
eccentric isometric fashion not only to and Bulgarian squats. In other words it
maximize tension to the posterior chain reinforces the optimal hip hinge
but also to enhance pro-preconception mechanics that’s needed for any lunge
and sensory feedback. or Bulgarian squat while also
eliminating anterior knee drift.
If your glutes still aren’t feeling
decimated by the time you’re done with On a final note you’ll notice how I
your set, try performing a maximize the constant tension effect by
biomechanical drop. Simply go not locking out in the top position.
immediately into traditional bilateral Besides producing a greater
(double leg) Zercher good mornings hypertrophy stimulus to the legs this
once you finish the single leg reps for also helps minimize the cramping
each leg. Super setting these with you effect in the back leg that many
favorite glute bridge and hip thruster individuals struggle with during
can also add additional overload and Bulgarian Squats.
tension to the glutes and hamstrings.
The Zercher lunge can also be
performed in a nearly identical fashion

ZERCHER LUNGES, as the Zercher Bulgarian Squat. Here’s
SPLIT SQUATS, AND one of my awesome clients Erin
English showing how it’s done.
BULGARIAN SQUATS

KICKSTAND ZERCHER
Zercher Bulgarian squats and Zercher
lunges have recently become some of VARIATIONS
my favorite split squat variations as
they tend to feel very natural and The balance and stability involved
unusually comfortable given the high during single leg Zercher squats makes
levels of therapeutic pain experienced them quite challenging. If you're
throughout the entire lower body. In unaccustomed to single leg work and
fact, the level of mechanical tension, need to improve your balance and
metabolic stress, and muscle damage stability you may want to progress by
you’ll produce from these particularly starting with kickstand variations of
when performed in an eccentric Zercher squats. Here I have NFL

athlete Jonathan Woodard relying on compensatory acceleration
(@bigtrusosa) performing the Zercher for the concentric phase of the
kickstand good morning variation. movement. In other words, focus on
These also tend to hit a bit higher up on slowing down the negative while
the glutes than a traditional single leg explosively blasting through the
good morning or RDL as having the concentric phase. This not only
back leg down places a bit more maximizes power output and torque but
tension towards the upper portion of the it also helps recruit fast twitch muscle
glutes while slightly reducing the fibers which have the greatest potential
amount of tension on the lower for strength and size gains. Lastly
hamstrings. focus on placing most of the tension
onto the front leg while hitting a 90-
A majority of weight will be on the degree position approximately in the
front leg. Focus on using the back leg bottom position.
for minor support without placing too
much weight on it. In addition, make
sure the heel of the back leg is elevated SINGLE LEG TRAP BAR
which will place further tension onto ZERCHER EXERCISES
the front working leg.
Several months ago I wrote an article
about the benefits of using the trap bar
ACCOMMODATING to perform Zercher squats and

RESISTANCE variations thereof. These can also be
applied to single leg squats, single leg
Accommodating resistance in the form RDL’s/good mornings, and split squat
of bands and chains can also be used variations. Here I have NFL
for single leg Zercher squat variations. quarterback Taylor Heinicke
This helps overload the stronger top performing the good morning variation
portion of the movement while de- to target his glutes and hamstrings
loading the more difficult bottom unilaterally.
position. Besides providing a better- Just like any single leg hip hinge
matched strength curve to lower body exercise, focus on maintaining a neutral
movements there’s also increased spine while keeping a soft knee on the
tension to the entire musculature of the working leg and kicking the back heel
legs including the quads, glutes, and up towards the ceiling while maintain a
hamstrings. Here’s one of my 90 degree angle in that back leg. Be
bodybuilding athletes Ben Lai prepared to fire your core and foot and
demonstrating the kickstand Zercher ankle stabilizers like mad as the level
squat with chains. of balance and full body stability
Notice how Ben uses a brief eccentric involved is inordinately high. As an
isometric for the negative before added bonus the hanging nature of the

trap bar in the arms feels more
comfortable to hold than a traditional
barbell.



Former Figure Competitor



Continues to Fight MS at the




Gym





After a successful competitive fitness career, Dawn Melanie Green

focuses on staying fit and reducing stress.














By David Lyons


Regular readers of this column may That being said, in my line of work —
have the impression that vast I’m a bodybuilder myself as well as a
numbers of people with multiple personal trainer — I meet quite a few
sclerosis (MS) are bodybuilders, figure people who have turned to the gym to
and fitness competitors, and beat MS. Many more such people

powerlifters. I have interviewed quite reach out to me online to share their
a few of them in this space. stories.

I want to point out that these athletes One of those people is Dawn Melanie
are not the norm among people with Green, of Mansfield, Texas, and here
MS. I applaud them, and I am inspired is her story in her own words, with a

by them, but if you are not able to be few follow-up questions from me.
physically active at this level, do not be
discouraged. Each one of us with MS A Treatment For Depression
has our unique challenges, and the www.information-about-mdd.com
paths we take to overcome these Add-On Prescription Medication That
challenges are different. Treats Major Depressive Disorder.

An MS Diagnosis Meant RELATED: Getting a Handle on MS
Tremors and Shakes
‘Things Are Going to Get
The next six years were not in vain.
Better’ Working full time internationally and
domestically as an audit consultant
and managing my weekly, sometimes
On March 11, 1999, my doctor said to daily self-injections, I managed to be a
me, “You have multiple sclerosis.” And successful figure competitor in more

I emphatically replied, “Great!” than 15 shows, with many first and
overall placings.
That’s probably not a typical expected
response from a 26-year-old receiving I feared an end to my competitive
such grave news, but it was my fitness career when I lost 80 percent
reaction to the receipt of an official of my vision in my right eye during
diagnosis of MS. My doctor informed winter 2008, but I continued to train

me of treatments to slow the and was back on stage that spring in
progression, and even though I heard the 2008 NPC Junior USA bodybuilding
him say those words, I processed championships. Just a few months
them to mean, “Things are going to later, however, at the NPC USA
get better.” Better because I could — Bodybuilding Championships, I was
no, would — address this head-on, so convinced my competitive fitness
that it had a positive influence on career had been brought to an abrupt
maintaining my quality of life. For me, end when I had my worst ever MS
MS would not be a death sentence. exacerbation ever — while onstage.


Because of my MS-related heat Several individuals, unaware of my
intolerance, I was forced to ongoing battle with MS, mistook my
discontinue my weekly Sunday less-than-fluid movements (difficulty
morning 100K bike rides. The standing and walking) for a drunken
increasing tremors in my right hand stupor. Even after I told them, many
and right leg challenged my stability. doubtingly said, “But you look so
The deafness in my right ear good.”
precluded hearing car horn warning
alerts. So dedicating time in a slow- RELATED: Don’t Tell Me ‘You Don’t
paced, climate-controlled gym was Look Like You Have MS’
compatible with me beating MS. The
competition had just begun. For a brief while I was ashamed, but I
accepted life off the competition stage
for four years, pleased with my

medical condition’s overall “stability,” continues to be my refuge from this
confirmed every six months by MRI unpredictable, degenerative disease.
test results. But 30 days before the
next local area show, I caught the bug Ten years of competing with MS has
again. It was an aggressive goal allowed me to focus on my abilities!
perhaps, but since I had not let MS More important, I'll never fail because
slow me down during my competition I never quit trying. As Arnold
hiatus, I submitted my entry. Schwarzenegger once said, “Strength
doesn't come from winning. Your
It seems my competition against MS struggles develop your strengths.” I
had resumed at the 2012 NPC Lone couldn’t agree more.
Star Classic. This time I wore the
customary high heels with an unlikely
item: a color-coordinated walking
cane. I performed confidently, Questions for Dawn
knowing I could stand and walk Melanie Green
without falling. The result was second

place in Master’s Figure. I also made
my physique debut with a first place in David Lyons: What were your first
Women Master’s Physique. symptoms of multiple sclerosis?

The ball was in my court! Advantage Dawn Melanie Green: My first MS
Dawn Melanie, over MS! symptoms included intention tremors,
difficulties with speech (slurring and
stuttering), and blurred vision. I

I Fall Down, but Getting experienced these episodes over 100
times daily. And during each, I was

Up Makes Me a Winner forced to pause for 10 seconds. This
was only a problem during a game of
racquetball. Despite the stuttering and
Even when I fail to return the ball, or locking up of my body to a semi-
in my efforts to return it I fall down (an catatonic stupor, my friends soon
occurrence to which I'm no stranger), I learned that I was trying to say,
declare myself a winner, because I get “Gimme 10!” (meaning 10 seconds to
up more than I fall down. Entering my reset).
twentieth year in my journey with
multiple sclerosis, I've been literally DL: What are your symptoms
blind, deaf, speech impaired, and currently, and have they improved
unable to walk or stand. But since starting a workout routine?
“disabled”? No, because fitness

DMG: Thankfully, all of my current stress. I was no longer living under my
symptoms are manageable. These parents’ roof, and I was trying to
include intention tremors, heat and maintain my dean’s list status while
cold intolerance, fatigue worsened by being moderately social. Since we
direct sunlight, balance difficulty that were charged whether or not we used
worsens as the day progresses, and it, I took advantage of our state-of-the-
pain caused by water contacting my art gym facilities.
hands.
I continued to exercise when I entered
I manage the symptoms with working corporate America. I still find it
out, something I started more than humorous that I did most of my
eight years before my diagnosis. I studying for my undergraduate
have real limitations now, but I accounting degree, certified public
employ methods proven for my accounting (CPA) license, certified
maintenance of a decent quality of internal auditor (CIA) license, and MBA
life. I do what I can when I can. at the gym. I reviewed materials
Because I have a type A personality, I between sets of weight training and

push myself. But I’ve learned over the read longer items while on the
years to really prioritize my health. I treadmill or Stairmaster.
avoid things that may lead to
worsening symptoms or cause a DL: What’s your current exercise
relapse. routine?

I’ve had a couple of bad relapses — all DMG: I exercise an average of five

preceded by extreme stressful life times weekly, walking at least an hour
situations — that led to temporary each day and lifting weights for one to
deafness, temporary blindness, drop two hours daily. Some may think that’s
foot, and falls. Fortunately, I was a lot of time, but I perform my
healthy enough to continue working workouts slowly and deliberately.
out during these instances, recovering
with minimal stress. I still train similarly to the way I did
when I was preparing for a National

RELATED: How to Keep Walking With Physique Committee (NPC) figure
MS-Related Foot Drop competition. But unlike in my years of
competing, I no longer carry around a
DL: How did you get started on workout plan journal to track my
an exercise program? progress. I am 100 percent
impromptu. I let my body determine
DMG: In my freshman year of college I what it is capable of accomplishing.
started exercising to minimize my

That being said, after a recent visit to a I know I am still winning if I get up one
physical therapist, I have started to time more than I have fallen.
implement some basic moves to
maintain and perhaps improve my DL: How did you stay motivated to
balance and gait and, I hope, prevent continue your program as a
falls. competitor?


RELATED: Exercises to Improve DMG: I felt great whenever I was
Balance for People With Multiple working out and when I was finished. I
Sclerosis liken working out to my healthy
addiction.
DL: What was the biggest challenge in
your workouts? DL: Have you altered your diet and
nutrition regimen since developing
DMG: Remembering to focus on what MS?
I can do. No longer can I deadlift and
squat 230 percent of my weight or DMG: Yes, shortly after 2002, when I
travel up and down ramps performing began competing in NPC shows. I
walking lunges, but that is easier to soon realized that we (competitors
accept than the smaller stuff. For and people with MS) are not all
example, I cannot properly execute a cookie-cutter cases. Unlike the
jumping jack, run, or even jog in place. majority of competitors, I had to eat
more and work out less, especially
Besides my ego, my biggest challenges cardio, for optimal results.
in my workouts are overheating,
fatigue, and the notorious MS shaky At the time, I had not yet met a trainer
leg. To manage these, I take my time, with a true passion for training people
never sweat, and don’t lift more than with MS, so I studied and became a
50 percent of my maximum abilities. certified personal trainer. A large part
of my current diet habits were
Since I am not restricted to a work developed then and tweaked over the
schedule, I take as much time as I years. I was a vegetarian for more
need to complete a good workout. than eight years, but now I am a full-
fledged carnivore. I am always well
DL: Are there any times when you hydrated, and I follow a diet that is
want to quit or give up? low in saturated fats and processed
sugar, high in fiber, and with minimal
DMG: No. Quitting is not an option. I dairy.

fall down, literally and figuratively, but

I rarely consume alcoholic beverages. I DMG: My current and ongoing fitness
will eat almost anything, in goals are maintenance of mobility and
moderation. I think this keeps my strength. I am hoping to not need an
body from going into shock if and assistive walking device again for a
when those less desirable foods are long time, but I will use one again if it
ingested. allows my independent mobility. I plan
on being one of the strongest women
DL: How has working out changed in my advanced age group, but I really
your life and helped you with MS? want to have adequate strength for
effective independent mobility.
DMG: Working out has made me
appreciate my abilities! I do not take In the March 2007 issue
anything for granted. With the of Oxygen magazine, I was featured in
exceptions of excretory and sexual the article “Tomorrow’s Cover Girls”
functions, all of my senses have been and quoted as saying, “I have to be the
compromised because of multiple best looking, most physically fit
sclerosis. handicapped person you know.” That

was over a decade ago. When I submit
Still, because I have strong leg my story in the next decade, I hope I
muscles, I have been able to stop falls can earnestly say the same.
and potentially prevent serious
damage. Working out continues to DL: Do you have any advice for those
keep me aware of my body’s strengths who want to conquer MS through
and weaknesses. Rest is as important fitness?
as working out. If I fail to refuel my
energy bank frequently, I risk DMG: Yes. Take it one day a time.
introducing unnecessary stress to my Remember to focus on you. No one
system. else has lived a single day in your
shoes. Focus on your abilities. I wish
RELATED: How to Prevent Falls and you all a stress-free life regardless of
Broken Bones When You Have MS your MS status.


DL: What fitness goals do you have set
for the future?



JUST A LITTLE MEDIPHORM INSIGHT. EVERYONE SHOULD READ!!
Just to give some insight on the difference between Juvedurm and Mediphorm even though we
mention it's similarities using HA, Juvederm has been "saturated" upon development so it's solution
that is sold has already been expanded (meaning the HA has already absorbed it's concentration of
fluid). That is why juvederm is a thinner solution vs. Mediphorm. Imagine putting juvederm in
someone's face and it expanding like Mediphorm would? It doesn't happen....Why? Because of what
I just mentioned. Now, with mediphorm, we virtually do the opposite and we basically "starve" the HA
so it has a much greater absorbability with much less concentration. So, overall, pound for pound,
there is almost DOUBLE the amount of HA in a concentrated amount of Mediphorm vs. Juvederm.
And yes, it can last for very long periods of time. How long it lasts depends on how aggressive the
protocol was and how long they utilize it. Your body excretes HA every day naturally so if you're
supplementing with HA with more than your body needs naturally (because it's produced naturally
and excreted naturally) then it WILL store for long periods of time as the body does not excrete
much daily.

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7 . Certified trainers for best instructions
8. Dances like
8.1. Aerobics
8.2. Zumba
8.3. Bhangra
9. Open 7 days a week for convenience of member.







THE BEST WAY TO TRAIN FOR SIZE


by Walter Eddy






































Many bodybuilders know less about Very little money has been spent on
'weight training' than Medical 'bodybuilding' research. On the
rehab other hand millions have been spent
Personal and Professional Sport on ways to improve the performance
Coaches. Ironic? - Yes, after all - of Pro and 'Olympic' athletes. Not
Bodybuilding is weightlifting. Yet to mention the years of research
bodybuilders tend to seek out put into studying muscle
Information from anyone who rehabilitation for medical
promises to make them big, tell purposes. It is from these sources
them the that the real information on
Secret on how to get big like the getting 'big' (as big as possible
Pro bodybuilders - when the only with or without steroids), can be
secret is that steroids are the found. The information is out
ONLY way to get that kind of big. there, you just have to look for it
- the important facts to you, the
So what do Pro Sport Coaches and bodybuilder, will be covered in
Medical rehab people know that you this article.
may not -
That’s what is about to be covered, Training/growth facts - what the
so pay attention if you want to studies prove.
know the truth - go elsewhere if
you're looking for a bunch of The goal of every bodybuilder is to
golden promises. get bigger muscles. With this goal
in mind lets cover what research

has taught us - and how to put it before this one again if you still
to use . do not understand.

FIRST: Muscle strength in the adult Putting this information to use.
human is relative to cross section To increase muscle size (or mass),
area (size). An equal cross- you
sectional area of muscle from any must increase the cross sectional
average trained women or man has area. Because there is a limit to
about the same 'strength' (i.e.: the
can generate the same amount of amount of force (strength) a set
force, 6 kg - cm2), there is very cross-sectional area of muscle can
little variation. To put it another generate -muscle tissue must
way, generally speaking - all human increase in size (cross-sectional
muscle tissue has (about) the same area) to be
amount of strength, or is able to able to handle a greater force (to
generate the same amount of force. become 'stronger') - the result:
So the greater the size, cross- bigger
sectional, the greater the muscles. So the best way to make
strength. your muscle bigger - - train in
However, it is important to point such a
out that bone structure, muscle way as to increase the amount of
attachments, neural factors, etc., force you can generate - and, of
play a very important part in course,
performing 'feats of strength', so to make the muscle grow as fast as
two people with equal cross section possible. This last statement 'as
areas of muscle may still perform fast
very differently -- not due to as possible' is another key term -
stronger most types of resistance training
muscle tissue, but due to other will
factors. cause your muscles to grow, the
question you should be asking is,
What does this mean to the is this
bodybuilder - it means that if you the fastest way? You will find the
wish to best answers research has to offer
increase muscle mass you must train here.
the muscle to be able to generate
more
force - which in turn means the
muscle must grow. Don't confuse
increasing muscle size with
increasing performance strength -
performance
strength - for example the amount
of weight a person can bench press
-
depends on a number of factors -
neural factors being very
important.
Increasing muscle size will help
increase performance strength --
but
increasing performance strength
does not necessarily mean that you
will
increase muscle size. That may
sound confusing - re-read the
paragraph

muscle. This simply means that the
untrained person will experience
much
faster gains in strength and growth
than the person who has several
months
of GOOD training under their belt.
This is a well known fact - not
someone's opinion.

TRAINING FOR GROWTH

First - be sure NOT to skip the
above material - the above facts
play an
important part in understanding how
to train correctly for growth.

Different types of exercises will
not be covered here - why? - the
type of
exercise you do (i.e.: push-ups,
sit-ups, presses, curls, etc.) have
nothing to do with growth - - they
determine which muscle(s) receive
the
stimulation. The 'method' you use
is what will cause your muscle to
become
bigger, stronger, faster, etc..
Let's make sure this is clear, as
many
Applying this information to your people do not understand this, and
training. it is an important point - it is
HOW
This is where powerlifters, you train - NOT the exercise itself
bodybuilders and endurance athletes - - that cause muscles to grow.
part ways.
The goal of an endurance athlete is Research on muscle recovery for
not to increase muscle mass - the medical reasons has been done for
goal hundreds
of a powerlifter is to be able to of years now - that's correct -
generate as much power as possible 100's. Research was greatly stepped
- the up
goal of a bodybuilder is to after World War 2 - it was at this
increase muscle size as much as time that the benefits of
possible. Some resistance
training principals apply to all training began to be understood.
three, but there are also some Over the last 20 years the benefits
significant differences. What will of
be covered here is the best way to resistance training have been
get greatly accepted and researched.
'big'. Over the
last few years new types of testing
SIDE NOTE: The untrained muscle methods - and computers - have come
responds much better than the a
trained

long way in finding the best - and
fastest - way to 'build' muscle.
Why is
this important to people other than
bodybuilders? - in the Medical
community the information is
considered important so that
patients in
rehabilitation may recover as
quickly as possible. In sports it
is
important because it is now known
that resistance training can
enhance all
types of performance. This is where
the research is being done - and
why.
Bodybuilders are still on the
bottom of the list - but are still
included
in some studies - not to help THE BEST WAY TO TRAIN FOR SIZE -
'bodybuilders' - but to gain more WHAT RESEARCH HAS SHOWN
understanding of muscle growth.
SETS
So what does research tell us -
some of this you may know - some 2 sets (of maximum effort), are far
may more effective that 1 (fastest
surprise you. PRE - or Progressive increases in growth and strength),
Resistance training - is considered and it appears that 3 sets are
the slightly
best method of training for size. more beneficial than doing 2. There
Before you say 'big deal' read on - is no evidence that doing more that
PRE 3
has changed much over the years. It sets will help - or hurt. Rest
was first started by DeLorme, T.L. between sets should be at least 1
who did the research on it min. and
(Restoration of muscle power by no more than 5 min. - no difference
heavy-resistance exercise. J. Bone has been shown between taking a 1
Joint Surg. 27:645,1945). Many of min.
the or 5 min. rest - in terms of growth
principles still hold true - but and strength increases - the choice
many refinements have been made as is
well. yours. All sets should be done to
the point where another rep is not
possible. (Warm up sets should be
done first).

REPS

Reps ranging from 3 to 12 are all
considered good variations - this
is not
news to anyone - however this may
be - it appears to be important to
do at

least one set of 10 RM each sports movements - such as swinging
session. (I'm not going to go into a bat, throwing a ball, running -
details on etc.
this - this is what studies have The concentric part of the movement
concluded - take it or leave it). should be done as fast as possible
For -
those who do not understand - this however this does not mean to
means that you should do one set 'jerk' the weight - it is also very
with important that the movement be done
enough weight so that you are only in a 'smooth' manner. This is
capable of doing 10 reps. You may important - 'jerking' the weight
mix may cause an increase in strength
up the sequence any way you like, due to
examples: 3-6-10; 12-11-10; 3-10- neural factors - but it is not the
12; best way to increase muscle size.
10-10-10. Any combination is
acceptable - just do 1 set of 10 RM FREQUENCY
each
time. (Side note: I myself am not Benefits from PRE can be achieved
exactly clear on the point of doing by training a muscle(s) as little
one as
set of 10 each session but shall once a week. The best results for
continue to research this point - I the TRAINED individual APPEAR to be
believe that it may be important as training a muscle no more than 3
a 'control' as much as any other times a week, HOWEVER THIS IS NOT
factor.) CONCLUSIVE - it is possible that
training more or less may have a
PROGRESSIVE SMALL
advantage - the new trainer can get
The progressive part of PRE means best results training a muscle up
that it is very important to to 5
increase times a week.. Another possible
your 'load' on a weekly basis. Your shocker - training when muscles are
10 RM is the control. You must 'sore' may help speed recovery and
increase the amount of weight you is recommended - however you should
use for your 10 RM each week by at not
least train to the point of causing
a small amount 'pain' (or if you are already in
'pain').
SPEED Working a muscle that is sore -
even one that has been injured -
Shocker number two - it has been will
shown that fast movements cause the muscle to recover much
(contractions), more rapidly that resting the
produce the greatest increases in muscle -
strength and growth. This really you must know the difference
should between pain and soreness however -
not come as a surprise. The speed and
of movement when lifting a weight should not do anything that will
that cause pain. (If you are recovering
you are only capable of doing 10 from
reps with, even performing the reps an injury please be sure to follow
as your Doctors instructions.)
fast as possible with good form, is
still very slow compared to many

NUTRITION and SUPPLEMENTS
This training information is the
Nutrition is a very important part result of over 50 years of research
of getting 'big'. This should be on
very PRE - by hundreds of researchers.
simple to understand but still many They know what they’re talking
people don't. If you want to build about.
a There are two important last points
house there is one thing YOU HAVE to make, researchers will be the
TO HAVE - materials. If you want to first to tell you that everything
build muscle you have to feed them is not known about the best way to
- plain and simple. To gain mass train - but any improvements made
you on what is currently known - about
have to eat more calories than your training methods - will be very
body needs - or at least the exact slight. Every possible combination
amount that it needs for energy, of training methods (within
repair, etc. (because there is no reason), have been studied. If big
way of improvements are to be made in
knowing your exact needs it is wise 'muscle building', it will be in
to eat a bit more than you feel you areas other than training.
need). If you don't YOUR MUSCLES
WILL NOT GROW. The PLATEAU

Supplements are another story. Now the bad news - if you train
Research has shown that only drugs correctly you will 'level off'. The
will training methods covered here have
make your muscles grow beyond been shown to be better (produce
'normal'. Other supplements do have faster
their and better results), than any other
place. It is important that your researched training methods.
body has all the nutrients it needs (Again,
- any it is possible that slight
less will slow your progress. There variations will be found to have
may be a very slight advantage to some slight
getting a little more of some benefit). Here's what to expect -
things than your body needs - but if your train correctly for maximum
there is growth you will make very fast
little doubt that if your body is gains for the first 3 to 6 months.
not getting enough of something it At this
will point you will gradually start to
hurt your progress. For example, taper off - after two years of
most people are known to be training you can expect the gains
deficient in to come very slowly - at some
Zinc (there is not enough of it in point, to be totally honest,
our diets), in which case it has further 'overall' gains will be
been almost impossible unless you take
proven that supplemental Zinc will anabolic steroids or other types of
increase the testosterone levels anabolic drugs. (Which I do not
(in recommend). This does not mean that
men). It has also been shown that you can't continue to improve your
taking twice as much as you need appearance. It is at this time that
will you should start paying more
not be of benefit - and may even attention to your weak areas, your
have adverse effects on your diet, etc, - you can always improve
health. - and hope - that more can be
learned on how to increase muscle
INFORMATION

size through natural methods - fourth edition, Williams and
without the use of steroids. Wilkins, 1996. (includes 178 source
referencences pertaining to the
LAST NOTE: SHORT ON TIME? above subject).

A 1 rep max (1 RM), done once a Other References:
week, (after warm up) - has been
shown to Guyton, A.C., Function of the Human
be very effective in increasing Body, fourth edition, Saunders,
strength and size during 6 week 1974.
studies. Nobel, B.J., Physiology of Exercise
and Sport, Times Mirror/Mosby,
REFERENCES 1986.
Hendler, S.S., The Doctors' Vitamin
PRIMARY SOURCE: and Mineral Encyclopedia, Simon and
Schuster, 1990.
McArdle, W.D., and Katch, F.I., and Hatfield, F.C., Bodybuilding a
Katch, V.L., Exercise Physiology, Scientific Approach,
Contemporary, 1984.



Lose fat, preserve muscle: Weight

training beats cardio for older

adults




Source: Wake Forest University


Summary: Weight training or cardio? For older adults trying to slim down,
pumping iron might be the way to go. A new study suggests combining weight
training with a low-calorie diet preserves much needed lean muscle mass that
can be lost through aerobic workouts.

Weight training or cardio? For compared to weight loss plus walking or
older adults trying to slim down, weight loss alone.
pumping iron might be the way to Losing weight is generally recommended for
go. those with obesity, but preserving muscle --
while losing fat -- is particularly important for
older adults in order to maximize functional
A new study by researchers at Wake Forest benefit, Beavers said.
University suggests combining weight training
with a low-calorie diet preserves much needed "Surprisingly, we found that cardio workouts
lean muscle mass that can be lost through may actually cause older adults with obesity to
aerobic workouts. lose more lean mass than dieting alone."
The findings, "Effect of Exercise Type during Loss of lean mass could have important
Intentional Weight Loss on Body Composition consequences given the high risk of physical
in Older Adults with Obesity," appear in the disability among the growing population of
November issue of the journal Obesity. older adults.
"A lot of older adults will walk as their exercise The findings:
of choice," said Kristen Beavers, assistant + Total fat loss was much greater when
professor of health and exercise science at participants combined diet plus walking (about
Wake Forest and lead author of the study. 16 pounds) and diet plus weight training
"But this research shows that if you're worried (about 17 pounds). Diet alone resulted in
about losing muscle, weight training can be about 10 pounds of fat lost over 18 months.
the better option."
+ Muscle mass loss was greatest with diet
In this 18-month study of 249 adults in their plus walking (about 4 pounds) compared with
60s who were overweight or obese, restricting diet alone or diet plus weight training (each
calories plus resistance training in the form of about 2 pounds). Put another way, the
weight-machine workouts resulted in less percentage of weight loss coming from muscle
muscle loss, but significant fat loss, when
mass was 20% in the weight loss plus walking
group, 16% in the weight loss alone group,

and 10% in the weight loss plus weight This is the latest study from the Cooperative
training group. Lifestyle Intervention Program (CLIP-II), a
single-blind, randomized controlled trial. The
+ Loss of fat was associated with faster participants were randomly assigned to one of
walking speed, while loss of muscle was three groups: a weight-loss-only group, who
associated with reduced knee strength. followed a calorie-restricted diet with no
These results may be even more important for exercise regimen; a weight loss plus cardio
older adults who gain and lose weight with (i.e., walking) group; and a weight loss plus
frequency, because seniors typically don't weight-training group.
regain muscle -- they regain fat mass -- which
is "all the more reason for older adults to try
and preserve muscle mass during weight
loss," Beavers said.

Written By | iSatori Nutrition Team

Topics | Build Muscle, Burn Fat, Nutrition




What are they? How are they


related? And how can they help



you build a leaner, healthier



body?







Introduction




In terms of weight loss and physique enhancement, the scientific community
focused on counting calories for many years. It then focused on fat, and the
low-fat movement was born. For the past several years, however, the focus
has moved on to carbohydrate ingestion/restriction. Because of advances in
nutritional biochemistry, many physiologists (along with individuals seeking

leaner physiques) have learned that various types of carbohydrates affect the
body differently.


Amazingly, some types of carbohydrates are preferentially converted to fat,
raise blood glucose levels to stratospheric levels, and are linked to many

health problems (diabetes, obesity, cancer, etc.) .Other types of
1-4
carbohydrates are not converted to fat easily and are not considered to be a
deterrent to good health.


To understand the differences between the various types of carbohydrates, it's
best to possess a working knowledge of the glycemic index, the glycemic

load, and how they are related. Knowing what they are can help change how
you eat, when you eat which can ultimately lead to a leaner, more muscular,
healthier body.

What Is The Glycemic Index?




The glycemic index was developed by Dr. David Jenkins in 1981 at the
University of Toronto and was primarily used as a tool for diabetics looking
to control their blood glucose (blood sugar) levels. Today, many other non-

diabetic individuals are also using this index as a way to choose foods to eat
for health, weight loss, and performance.


"...carbohydrates that are low on the glycemic index (~55 and below) are
more slowly absorbed and subsequently cause a relatively small increase in
blood sugar and insulin."



Quite simply, the glycemic index is a numerical ranking of carbohydrate-
containing foods based on their potential to raise blood sugar levels.

Carbohydrates that are high on the glycemic index (>70) are quickly digested
and absorbed. These carbohydrates tend to cause a rapid rise in blood glucose
and, in most cases, a quick rise in insulin.



Conversely, carbohydrates that are low on the glycemic index (~55 and
below) are more slowly absorbed and subsequently cause a relatively small
increase in blood sugar and insulin. Hence, the glycemic index allows an
individual to indirectly estimate both blood glucose and insulin levels. This is
not only important for diabetics but, it may also be good for anyone looking

to help control their weight or determine what type of carbohydrates to
consume around exercise workouts for improved performance.

Which Foods Have a High Glycemic Index?




Generally speaking, foods that rank high on the glycemic index include
products made from finely ground flours like bread and baked goods;
processed breakfast cereals; snack foods like chips and pretzels; baked,
mashed, and French fried potatoes; and short-grain (sticky) rice. Foods that
5
rank lower on the glycemic index include most vegetables and fruits; sweet
potatoes; legumes; minimally processed whole grains such as thick-cut
oatmeal, oat bran, long-grain brown rice, barley, and bulgur wheat; pasta; and
dairy products. The following table lists some common foods and their
5
glycemic index.



Table 1. Common foods and their glycemic index scores.



High Glycemic Index Moderate Glycemic Index Low Glycemic Index
(>70) (70-56) (<55)



Boiled Potato - 101 Croissant - 67 Wheat Bread - 53




Baked Potato - 85 Brown Rice - 66 Potato Chips - 51



Pretzels - 83 Whole Meal Bread - 65 Peas - 51




Corn Flakes - 80 Oreo Cookies - 64 White Pasta - 50




Gatorade - 78 Raisins - 64 Apple Juice - 40



Shredded Wheat - 75 Ice Cream - 61 Oranges - 40




Cheerios - 74 Raisin Bran - 61 Skim Milk - 32

Bagel - 72 Sucrose - 59 Whole Milk - 27




Watermelon - 72 Coca-Cola - 58 Fructose - 20



White Rice - 72 Fruit Cocktail - 55 Peanuts - 13



"Foods that rank lower on the glycemic index include most vegetables and
fruits..."












How Do Nutrition Research Scientists


Determine the Glycemic Index of a Food?




Researchers measure out a portion of food that contains 50 grams of
carbohydrate. For instance, 4 1/2 slices of bread, 1 1/4 cups of rice, 1 1/2
pounds of carrots, and 3 medium apples each contains about 50 grams of
available carbohydrate . A food is fed to a group of test subjects and their
5
blood sugar responses are measured . The test subjects' blood sugar response
5
to the food is then compared with their response to eating 50 grams (about
three tablespoons) of pure glucose .
5


To illustrate this point, let's look at oatmeal. Oatmeal on average is
approximately 49 on the glycemic index. This means that when plain oatmeal
that contains 50 grams of carbohydrate is eaten, it will produce an increase in
blood sugar approximately 49% of that obtained when the same amount (i.e.,

50 grams) of straight glucose is consumed.

There are, however, some shortcomings with the glycemic index. So
whenever you consider using the glycemic index as a guide, the glycemic
load should also be considered. Let us explain…















































Glycemic Index vs. Glycemic Load




The glycemic load uses the glycemic index as well as the actual amount of
carbohydrate (i.e., the serving size) to determine the overall effect of a
carbohydrate-containing food has on blood sugar and subsequent insulin
values.



As mentioned earlier, the glycemic index compares different food sources
that contain carbohydrates of the same quantity (i.e., 50 grams of glucose is
compared to 50 grams of carbohydrate in oatmeal). However, this is not

always practical or realistic because many foods are not consumed in 50-
gram (1.76 ounces) portions.



Barley also has a low glycemic index.


So the glycemic load is calculated by multiplying the amount of carbohydrate
in a given serving of food by the glycemic index of that same food and then
dividing that number by 100.



Let's look at a real-life example. A baked potato has a glycemic index of ~83.
A candy bar has a glycemic index of ~65. Just looking at the glycemic index,
you might be surprised that the candy bar appears to be the "better" choice
between those two foods.



However, the average serving size of a small baked potato is about 120 grams
(4.23 oz), which contains 20 grams of carbohydrate. Conversely, a Mars
candy bar serving size is only 60 grams (2.1 oz) but contains 40 grams of
carbohydrate.



Which one of these two food items has the greatest glycemic load and hence
the greater effect on blood glucose and insulin? You guessed it, the Mars
candy bar! The boiled potato has a glycemic load of 16.6, while the Mars bar
is also around 26. Thus, even though the potato has a higher glycemic index,
the Mars candy bar has more effect on blood glucose than the potato even

though the size of the Mars candy bar is less than half that of the potato.


Dr. Jeukendrup, a respected sports nutrition researcher, reports that foods
with a glycemic load of > 20 are high, 11-19 are medium, and < 10 are low .
6
The following table lists some common foods with their corresponding
glycemic index and glycemic loads .
5


Table 2. Comparison of glycemic index and glycemic load for common
foods.



Food Glycemic Index Carbohydrates (g) Glycemic Load

1 medium carrot 71 8 6




1 cup watermelon 72 11 8



1 cup pasta 41 39 16




1 cup brown rice 55 44 24



12-oz soda 68 37 25



Both the glycemic index, and perhaps more importantly, the glycemic load
can help you determine how any carbohydrate food can help you maintain
weight and/or boost performance.













Supplements



Some supplements are designed to use the glycemic index to maximize
carbohydrate absorption like carb products. Others like AMINO-GRO®

and PRE-GRO™ MAX, CREATINE A5X™ and 100% BIO-ACTIVE
WHEY™ are low or zero sugar formulas are designed to have minimal effect
on the glycemic index so as to not affect your blood sugar levels before or
during your workout.

Conclusion




While both the glycemic index and the glycemic load provide information
relative to the impact that carbohydrates have on the blood sugar and
subsequent insulin response, the glycemic load is a much more practical scale
for reasons mentioned above.



For more scores on individual foods, the complete list of the glycemic index
and glycemic load for 750 foods can be found in the article "International
tables of glycemic index and glycemic load values: 2002," by Kaye Foster-
Powell and colleagues (see website below in reference list) .
7


There's one last important caveat, however. It is also important to realize that
both glycemic index and glycemic load only refer to the food when it's eaten
alone. When you add some fat or protein to a meal containing carbohydrates,
the total impact of either score goes down. So it's wise to take glycemic load
into account, but don't be a slave to it. It is just one of the many factors to

consider when planning an effective diet plan.












References




1. Augustin LS, Dal Maso L, La Vecchia C, et al. Dietary glycemic index
and glycemic load, and breast cancer risk: a case-control study. Annals
of Oncology. 2001 Nov;12(11):1533-8.
2. Franceschi S, Dal Maso L, Augustin L, et al. Dietary glycemic load and
colorectal cancer risk. Annals of Oncology. 2001 Feb;12(2):173-8.
3. Barkoukis H, Marchetti CM, Nolan B, et al. A high glycemic meal
suppresses the postprandial leptin response in normal healthy adults.

Annals of Nutrition & Metabolism. 2007;51(6):512-8.

4. Radulian G, Rusu E, Dragomir A, Posea M. Metabolic effects of low
glycaemic index diets. Nutrition Journal. 2009 Jan 29;8:5.
5. Woodruff, S. "Glycemic Index".

http://www.tshc.fsu.edu/he/nutrition/nutrition_specialneeds/glycemic_i
ndex.htm. Accessed 7-17-09.
6. Juekendrup A and Gleeson M. Sports Nutrition: An Introduction to
energy Production and Performance. Human Kinetics. 2004.
7. Foster-Powell K, Holt S, and Brand-Miller J. "International tables of
glycemic index and glycemic load values: 2002".
http://www.ajcn.org/cgi/content/full/76/1/5. Accessed 7-17-09.

F 'EM ON


METABOLIC ACTORS: TURN AND BURN


Written By | iSatori Exercise Physiology Team

Topics | Burn Fat




How to Turn Your Body into a



24-Hour Fat-Burning Machine...


And LOOK BETTER NAKED!








































To shed pounds successfully, you Have you ever viewed yourself as a
need more than diet and exercise. healthy person trapped inside an
You need to influence the unhealthy body? Or been quick to
metabolic factors that will unlock criticize your body in front of the
your full potential to beat fat, for mirror?

good…

At one time or another, we pay attention to and control each
probably all have. Face it, you and every one of the metabolic
know you're happier without a factors that determine your ability

flabby, ugly belly... that "trouble to shed the excess, unwanted body
area" we call the gut. It seems no fat that covers your hard-earned
matter how different we are, we all muscle. However, once you're in
have one thing in common—we control of those factors, you're sure
want to build a leaner, more to enjoy a leaner, more defined
defined, head-turning body. We body, sculpted like a Michelangelo
want to look better naked! statue, in record time.



"It seems no matter how

different we are, we all What Is

have one thing in Metabolism?

common—we want to
build a leaner, more Metabolism is the body's process of

defined, head-turning turning the calories we consume
into energy. And the time this
body." process takes place is called the

metabolic rate. Thus, the
Yet, just when you thought you had metabolism is the rate your body
it all figured out—your new burns calories for fuel over a

workout and nutrition plans in specific amount of time. In more
place; your decision to make the detail, metabolism is measured by
change for good made—along something scientists call
comes new research that shows Respiratory Quotient where they
even if you diet and exercise, if can measure not only the calories
you're not in control of all the being burnt at rest or during

factors that influence your exercise, but they also measure
metabolism, you absolutely, where those calories are coming
positively will not be able to reach from – fat or carbohydrates…
your full potential.

Though all individuals are
In others words that body you're so metabolically different, it's been

enthusiastically seeking doesn't scientifically proven that as we age,
stand a fighting chance if you don't the metabolic rate declines. And

with it, our ability to burn body fat regulate" your metabolic rate, and
also drops. That's why it becomes your body will hold onto and store
harder to take the weight off and additional body fat. Our goal then

easier to put it on the older we get is to help you understand which
(and that doesn't just mean when lifestyle factors you can alter to
we're "old" but when we're merely give you complete control over
past the age of 25). For this reason your thermostat… (In other words,
alone, it can seem literally show you how to "up-regulate"
impossible to shed unwanted body your metabolism to get and stay
fat, despite the amount of time we lean.)

spend in the gym and how steadfast
we remain on a diet. "Our goal then is to help you
understand which lifestyle factors
you can alter to give you complete

control over your thermostat… (In

other words, show you how to "up-
Why is the regulate" your metabolism to get
and stay lean.)"
Metabolism so There are five distinct factors that


Important? have been scientifically shown to

have a dramatic effect on the

Even the slightest upward "shift" in metabolism. Typically, we tend to
the metabolic rate can have a pay little attention to these simple
profound, lasting effect on our yet powerfully effective lifestyle
ability to burn body fat for fuel, factors that can influence the
instead of the dreaded alternative— metabolism. So, to help you
storing it as fat. discover which obstacles are
defeating your attempts to lose
body fat as well as to learn how to
Think of your body as having a
thermostat you can turn "up" or positively "up-regulate" your
"down" by modifying specific metabolism, we've provided a list
lifestyle factors. Turn the of common challenges on the
thermostat up, or "up-regulate" following pages for each of the five

your metabolic rate, to burn body metabolic factors.
fat at a much faster rate. Turn the
thermostat down, or "down-

If you have experienced at least one metabolism gradually
of the challenges, or find yourself increases.
in fault of not paying enough  After dinner (~7:00 p.m.,) it

attention to it, chances are you need reaches its peak, at which
to read on about overcoming the time it starts to level off.
corresponding obstacle.  Finally, when you go to
sleep, your metabolism
Identifying and dealing with the slowly decreases until it
obstacles that drop your reaches its slowest point,

metabolism will ensure that you're which is near the time you
in complete control and on your are about to wake up.
way to revving your metabolism  Then, the cycle repeats itself
into high gear—turning yourself over again.
into a 24-hour-a-day fat-burning
machine. During this cycle, our metabolism
is regulated up and down
(increased and/or decreased) by
various dynamics but can be
positively influenced by FIVE key

metabolic factors:
The 24-Hour


Metabolic Cycle METABOLIC



Like clockwork, the metabolism FACTOR #1

follows a definitive (and highly
predictable) pattern each day. It Food—what’s on your plate?
looks something like this…

The key then with nutrition is to
"Normal" Metabolic Rate work with your body, not against it.

To eat smart, not necessarily less.
 Just before you wake up,
your metabolism is at its all- You're not in control if...
time lowest.
 As you proceed through the  You eat whenever you're
course of the day, your hungry

 You eat "three square" meals running around with your calorie-
a day counter book, you must instead pay
 You regularly skip meals, attention to the types of food you

especially breakfast eat, the respective proportions of
each type, and how often you eat.
The Problem with This: Let's just call it meal patterning.



Restricting your food intake too By spreading your meals more
much leaves you hungry and evenly throughout the day, in five
downright irritable. (You know or six smaller meals, rather than
that!) When you restrict calories, two or three large meals (or an
such as when you start a traditional overindulgence in snacks whenever

"diet" or skip meals, the body you're hungry), you can maximize
instantly goes into "survival mode" the absorption of nutrients (so your
and sends very powerful signals, body can use more of the food you
telling your body to hoard fat and eat) and supply your body with a
your brain to find food fast. Right more stable (non-spiking) level of
now! Why? Because it thinks its insulin—levels your body can

starving, and it doesn't know when adequately manage—to keep your
it will get food again. Realistically, body from storing and trapping fat
you can expect to hold off your and steadily increase your
uncontrollable urges for only so metabolism throughout the day.
long before you give in. And voila,
instant weight return, plus some
extra bonus body fat.
METABOLIC


The bottom line: restricting foods, FACTOR #2
skipping meals, or eating only three
times a day, is the absolute worst Weight-training—Pack your gym

way to lose fat and will only bag
decrease your metabolism.

If you want to look and feel your
The Solution to Take Control:
best, while achieving your fat-loss
goals, you've got to exercise.
The key then with nutrition is to

work with your body, not against it. You're not in control if...
To eat smart, not less. Rather than