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̸» É¿®®·±® Ü·»¬
¨Þorling rugs ar youi µuise sriings like rle µiomise oí a íar-Luining miiacle. Lur
ler`s íace ir: rle veiglr-loss inuusriy is $35 Lillion íar. anu somerimes ir seems rlar
rle only rling gerring rlinnei is oui vallers. Well. ve`ve lau ir. We`ve sµenr rle
enriie yeai seaicling. ieseaicling. rasring anu resring so you uon`r lave ro vasre
µiecious rime oi money. We`ie so convinceu rlar ve`ve íounu 2002`s 25 Lesr (rle
íasresr. easiesr. cleaµesr anu mosr eííecrive) ger-íir solurions. rlar ve aie avaiuing
rlem a µiize.IIRS1`S íiisr annual Slimmys íoi veiglr-loss excellence.
Wlen ir comes ro uiers. ve veeu rle gousenus íiom rle gimmicks anu give you rle
veiy Lesr eveiy issue. Bur oui µick íoi Lesr oí rle Lesr. 1le Slimmy goes ro.̸»
É¿®®·±® Ü·»¬.¨ ÷Ú·®-¬ Ú±® ɱ³»² Ó¿¹¿¦·²»ô Ü»½»³¾»®ô îððî
¨Women eveiyvleie aie iaving aLour rle suµei-eííecrive ¨vaiiioi¨ uier÷earing
liglrly uuiing rle uay. íeasring aírei uaik anu losing veiglr ar iecoiu sµeeus.¨÷
ɱ³¿²K- ɱ®´¼ô Ò±ª»³¾»®ô îððî
¨An oiiginal. uisrincrive. anu liglly sarisíying uier µlan. ̸» É¿®®·±® Ü·»¬ is meanr
esµecially íoi rlose vlo µuisue an acrive liíesryle.¨÷ Ó·¼©»-¬ Þ±±µ λª·»©
¨In my quesr íoi a lean. musculai Louy. I lave seen µiacrically eveiy uier anu
suííeieu rliougl mosr oí rlem. Ir is also my Lusiness ro lelµ orleis virl rleii íar
loss µiogiams. I am suµiemely skeµrical oí any earing µlan oi ¨uier¨ Look rlar can`r
rell me lov anu vly ir voiks in simµle language. Oii Hoímeklei`s ̸» É¿®®·±® Ü·»¬
uoes iusr rlis. virl a logical. ieauaLle aµµioacl rlar µioviues giounuing íoi lis
claims anu nevei asks rle ieauei ro rake a leaµ oí íairl. ̸» É¿®®·±® Ü·»¬ can Le a
veiy valuaLle veaµon in rle µeisonal aisenal oí any voman.¨OÜÝ Ó¿¨©»´´ô îó
¬·³» ɱ³»²K- Þ®¿¦·´·¿² Ö·«óÖ·¬-« ɱ®´¼ ݸ¿³°·±²ô ݱóÑ©²»®ô Ó¿¨»®½·-»
Í°±®¬-ñÚ·¬²»-- Ì®¿·²·²¹ Ý»²¬»® ¿²¼ λ´-±² Ù®¿½·» Ö·«óÖ·¬-« ß½¿¼»³§ Û¿-¬
¨I ieíuse ro giaze all uay. I lave Lerrei rlings ro uo. I cloose ̸» É¿®®·±® Ü·»¬.¨
Oпª»´ Ì-¿¬-±«´·²»ô ¿«¬¸±® ±º б©»® ¬± ¬¸» л±°´»ÿ ¿²¼ ̸» Ϋ--·¿² Õ»¬¬´»¾»´´
ݸ¿´´»²¹»
¨In a eia oí uecauence. vleie vanrs anu uesiies aie viirually limirless. Oii's vision
iecalls an age oí vaiiiois. vleie success meanr suivival anu suivival vas rle only
oµrion. A uier oí rle urmosr clallenge íiom vlicl useis vill ieaµ riemenuous
Leneíirs.¨OÖ±¸² Ü¿ª·»-ô Ñ´§³°·½ ¿²¼ °®±º»--·±²¿´ -°±®¬- -¬®»²¹¬¸ñ-°»»¼ ½±¿½¸
¨Ì¸» É¿®®·±® Ü·»¬ ceirainly ueíies so-calleu mouein nuriirional anu riaining
uogmas. Having mer Oii on seveial occasions. I can ceirainly arresr rlar le is rle
living µiooí rlar lis sysrem voiks. He mainrains a iiµµeu musculai Louy yeai
iounu uesµire iuggling exrieme voikloaus anu íamily liíe. His rake on
suµµlemenrarion is ieíiesling as le µiomores an inregiareu anu rimeu aµµioacl.
̸» É¿®®·±® Ü·»¬ is a musr ieau íoi rle nuriirion anu riaining enrlusiasr vlo
visles ro exµanu lis loiizons.¨Oݸ¿®´»- б´·¯«·²ô ¿«¬¸±® ±º ̸» б´·¯«·²
Ю·²½·°´»- ¿²¼ Ó±¼»®² Ì®»²¼- ·² ͬ®»²¹¬¸ Ì®¿·²·²¹ô ̸®»»óÌ·³» Ñ´§³°·½ ͬ®»²¹¬¸
ݱ¿½¸
¨Oii Hoímeklei las lis íingei on a ueeµ. ancienr anu veiy visceial µulse÷one rlar
roo many oí us lave all Lur íoigorren. Pair vaiiioi-arllere. µair µlilosoµlei-
iomanric. Oii nor only ieminus us vlar rlis innare. insrincrive ilyrlm is all aLour.
le also slovs us lov ro uerecr anu iekinule ir in oui ovn Louies. His µiogiam
clallenges anu guiues eacl oí us ro íully ieclaim íoi ouiselves rle sriengrl. sinev.
eneigy anu sµiiir rlar lumans lave alvays Leen meanr ro µossess.¨ Oз´¿®
Ù»®¿-·³±ô Û¼·¬±® ·² ݸ·»ºô Û¨°»®·»²½» Ô·º» Ó¿¹¿¦·²»
¨I rlink oí myselí as a mouein-uay vaiiioi: Lusinessman. íamily man anu
comµeririve arllere. In rle 2 yeais rlar I lave Leen íolloving ̸» É¿®®·±® Ü·»¬. I
lave enioyeu rle µieuarois` auvanrage oí íieeuom íiom rle necessiry oí íiequenr
íeeuings. I also Leneíir íiom rle comµeririve euge oí Leing a íar Luining macline.
^y 12-yeai-olu son. vlo is also a comµeririve arllere. las naruially giavirareu
rovaius ̸» É¿®®·±® Ü·»¬. He is gioving uµ lean. sriong anu lealrly. unlike many
oí lis µeeis. many oí vlom. even in rlis lanu oí µlenry. aie oveiveiglr anu
íiequenrly sick. 1lank you. Oii. íoi viiring ̸» É¿®®·±® Ü·»¬.¨ Oͬ»°¸»²
Ó¿¨©»´´ô Ó-òô îó¬·³» Þ®¿¦·´·¿² Ö·«óÖ·¬-« ɱ®´¼ ݸ¿³°·±²ô ݱóÑ©²»®ô Ó¿¨»®½·-»
Í°±®¬-ñÚ·¬²»-- Ì®¿·²·²¹ Ý»²¬»® ¿²¼ λ´-±² Ù®¿½·» Ö·«óÖ·¬-« ß½¿¼»³§ Û¿-¬
¨Oii anu I Lecame íiienus anu colleagues in 199¯ vlen le so giaciously rook me
unuei lis ving as a viirei íoi л²¬¸±«-» magazine anu Ó·²¼ ¿²¼ Ó«-½´» б©»®.
Wlen I ieceiveu ̸» É¿®®·±® Ü·»¬ in rle mail I neaily Luisr virl µiiue. Þor only
Lecause my ueai íiienu lau íinally ieacleu lis µairiculai goal oí lelµing orleis Le
rle Lesr rley can Le µlysically. Lur Lecause I lau a small iole in rle ciearion oí rle
Look. Oii enlisreu my lelµ in ieseaicling roµics sucl as rle Leneíirs oí íasring. rle
µeiíecr µiorein. anu glycogen loauing. I Lelieve in Oii's conceµrs Lecause I riusr
lim vloleleaireuly anu Lecause I lelµeu uncovei rle scienriíic uara rlar µioves
rlem. I also live Ly ̸» É¿®®·±® Ü·»¬. alrlougl nor ro rle exrieme rlar Oii uoes.
^y Louy conrinues ro ger riglrei anu moie roneu in all oí rle iiglr µlaces...anu
µeoµle maivel ar my earing µiacrices.
Reau ̸» É¿®®·±® Ü·»¬ virl an oµen minu. Digesr rle iníoimarion ar youi ovn
µace. Assimilare rle knovleuge ro make ir íir inro youi cuiienr liíesryle. You vill
Le amazeu ar lov mucl moie µiouucrive anu eneigeric you vill Le. Be a vaiiioi
in youi ovn iiglr. Youi Louy vill rlank you íoi ir.¨OÔ¿«®¿ Ó±±®»ô ͽ·»²½»
©®·¬»®ô л²¬¸±«-» ³¿¹¿¦·²»ô ×®±²Ó¿² ³¿¹¿¦·²»ô Þ±¼§ ±º ¬¸» Ó±²¬¸ º±® ×®±²Ó¿²ô
Í»°¬ îððïô ο¼·± Ì¿´µ ͸±© ر-¬ ̸» Ø»¿´¬¸ Ò«¬-ô ¿«¬¸±® ±º Í»¨ Ø»¿´-
¨Desµire irs name. ̸» É¿®®·±® Ü·»¬ isn`r aLour leauing a Sµairan liíesryle.
alrlougl ir is aLour imµioving qualiry oí liíe. Wirl a uniquely comµelling
aµµioacl. rle Look guiues you rovaius rle Louy you vanr Ly ie-avakening µiimal
insrincr anu LioíeeuLack÷rle rlings rlar lave alloveu us ro evolve rlis íai.
¨Iionically. in a comíoiraLle voilu oí oveiinuulgence. youi suivival may srill Le
uereimineu Ly naruial selecrion. Ií rlis is rle case. ̸» É¿®®·±® Ü·»¬ vill Le rle only
rool you`ll neeu.¨OÞ®·¿² Þ¿¬½¸»´¼±®ô -½·»²½» ©®·¬»®ñ®»-»¿®½¸»®ô Ò¿¬·±²¿´ ݱ¿½¸ô
Þ®·¬·-¸ б©»®´·º¬·²¹ Ì»¿³
¨Ar a ceirain age. I Legan ro norice a clange in my µie-comµeririon riaining. 1le
inrense µlysical sriess I µur my Louy unuei sraireu ro leave me íeeling Luinr our
aírei my voikours. I also suííeieu íiom íiequenr sugai ciasles uue ro my
Hyµoglycemia.
I voulu Lecome iiiirareu. liglr-leaueu anu µlysically veak. I oíren Lecame angiy
aírei riaining anu I coulu nor exµlain vly. I vas laving a uiííiculr rime riying ro
íiguie our vlar anu vlen ro ear. 1lis Lecame a seiious µioLlem. Comµering on an
inreinarional level. µioµei uier anu riaining aie rle Laie necessiries íoi µeak
µeiíoimance.
Aírei meering Oii le auviseu me on vlar anu vlen ro ear. Once I mouiíieu my
uier my eneigy levels clangeu immeuiarely. I vas aLle ro voik laiuei rliougl our
my voikours. I no longei íelr roral íarigue aírei riaining. Oii anu I aie oí one minu
vlen ir comes ro íuncrional riaining. In ^airial Airs you musr riain eveiy asµecr
oí movemenr in oiuei ro µeiíoim vell. Oii`s auvice lau a uiiecr eííecr on rle vay
I riaineu íoi my rvo inreinarional rirles rlis yeai.
1le iníoimarion in ̸» É¿®®·±® Ü·»¬ vill lelµ you aclieve rle nexr level in
riaining íoi rle 21sr cenruiy. Ir is rle µlysical riaining along virl rle uier rlar vill
make a lasring imµacr on youi liíe. I am ueeµly giareíul íoi Oii`s auvice anu rle
íiienusliµ ve lave esraLlisleu ovei rle yeais.¨ OÍ·º« Ö±¸² Îò Í¿´¹¿¼±ô ɱ®´¼
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1le Renaissance culruie rlar ílouiisleu in íiíreenrl- anu sixreenrl-
cenruiy Iraly iuealizeu rle classic musculai Louy. ueíineu in µair Ly
^iclelangelo anu Leonaiuo ua Vinci. 1lese rvo giear airisrs arremµreu
ro ueíine rle iueal luman Louy µioµoirions rliougl uiaving anu
sculµruie. 1le lasr 60 yeais. lovevei. lave maikeu uiamaric clanges in
rle vay men anu vomen iegaiu rleii Louies. We aie nov living in a nev
ienaissance oí LouyLuiluing. anu moie µeoµle rlan evei aie uiering anu
exeicising. sriiving ro Luilu Louies rlar aie laiu anu lean.
1le goal oí aclieving a lean anu musculai Louy Legan long Leíoie rle
rime oí ua Vinci anu ^iclelangelo. BouyLuiluing anu rle aumiiarion oí
µlysical µovei aie ueµicreu in ancienr Assyiian. Plilisrine. ^inoic.
Gieek. anu Roman air. Plysical µovei vas µeiceiveu as a µiimal male
viirue iequiieu íoi µiorecring one`s íamily anu ueíearing oi uominaring
orlei males.
Accoiuing ro anrlioµologisr Desmonu ^oiiis. vomen aie arriacreu ro
laiu anu musculai men virl rle µorenrial ro Lecome sriong lusLanus
anu µiorecrois oí rleii cliluien. Bur novauays. vomen`s uesiie ro look
laiu anu lean is almosr as giear as men`s. Wirlour uelving moie ueeµly
inro rle anrlioµological ueíinirion oí ¨lean `n` mean.¨ rle quesrion is:
Wly uo you vanr ro Luilu muscle anu lose íar. OLviously rle mosr
common ansveis aie rlar a laiu anu lean Louy:
º Is sexually arriacrive
º Imµioves sriengrl
º Lains aumiiarion
^any µeoµle. anu µeilaµs mosr. vanr ro gain muscle anu lose íar
µiimaiily Lecause rley Lelieve rlar a Louy virl Lig muscles anu lov
Louy íar looks giear. Alrlougl rlar is ceirainly riue. sriengrl is also
imµoiranr. Hovevei. íoi many men. µairiculaily LouyLuilueis. looks
come íiisr. anu lealrl anu µeiíoimance come seconu. Þorling is viong
virl a µassionare uesiie ro look Lig anu laiu. Bur Lig muscles uo nor
guaianree maximum µovei. anu a lean look isn`r alvays a sign oí lealrl.
esµecially in vomen.
1le µuiµoses oí rlis Look aie ro µiesenr rle laiu-coie riurls aLour
muscle gain anu íar loss anu ro µiesenr a ievolurionaiy. scienriíic vay oí
looking ar luman µeiíoimance. Science is aLour µieuicrions Laseu on
íacr. Liíe is aLour suiµiises. 1lis Look is aLour Lorl.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
î
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ì
ËÎÒ×ÒÙ ÑÒ ÌØÛ
ÒßÞÑÔ×Ý É×ÌÝØ
ß Î»ª±´«¬·±²¿®§ Ü·»¬¿®§ ݧ½´»
̸¿¬ Ì®·¹¹»®- Ó¿¨·³«³ ß²¿¾±´·½ ׳°¿½¬
Can you ruin on youi anaLolic svircl like you can íliµ on a liglr
svircl. Can you ieally riiggei rle Louy`s insrincr ro Luilu muscle. Ioi
rlar marrei. is rleie riuly an insrincr ro Luilu muscle. 1le ansvei ro all
rlese quesrions is a sloir anu simµle yes! 1leie is inueeu an anaLolic
svircl rlar can Le ruineu on vlen rle Louy is in suivival moue. As
you`ie aLour ro ieau. rle anaLolic svircl rlar srimulares musculai
ueveloµmenr is insralleu virlin you. All you neeu ro uo is leain lov ro
ruin ir on. Wlar you`ie aLour ro ieau leie is ievolurionaiy. Ir may veiy
vell go againsr anyrling you`ve knovn Leíoie. Bur rake rlis iníoimarion
any vay you visl. In riurl. ir simµly voiks.
1leie is mucl coníusion rouay aLour rle meaning oí ¿²¿¾±´·-³ anu
½¿¬¿¾±´·-³ò BouyLuilueis commonly Lelieve rlar ¿²¿¾±´·½ means goou
anu ½¿¬¿¾±´·½ means Lau. Bur norling is íuirlei íiom rle riurl. 1o
unueisranu vlar ieally µurs rle Louy inro a maximum anaLolic srare.
ler`s íiisr Liieíly sleu some liglr on rlese anaLolic anu caraLolic íoices
rlar iegulare oui lives.
ßÒßÞÑÔ×ÍÓ ßÒÜ ÝßÌßÞÑÔ×ÍÓ
Youi liíe. Liologically sµeaking. is ueíineu Ly youi meraLolism. 1le
µiocess oí ruining marrei inro eneigy anu eneigy Lack inro marrei is
vlar makes a living ciearuie suµeiioi ro any meclanical macline. Youi
Louy is µiogiammeu ro iecieare irselí eveiy minure oí youi liíe.
SuLsrances in rle íoim oí aii. íoou. varei. caiLon uioxiue. anu vasre aie
consranrly moving in anu our oí youi Louy. 1le µiocess in vlicl
mareiial is Luilr is calleu anaLolism. anu rle µiocess in vlicl mareiial is
Lioken uovn anu iemoveu íiom rle Louy is calleu caraLolism. Ir is rle
Lalance Lerveen rle anaLolic anu caraLolic íoices rlar iegulares youi
Louy íar. muscle mass. iare oí aging. anu oveiall lealrl. Borl anaLolism
anu caraLolism aie ciirical ro youi suivival anu. as you`ll leain sloirly.
anaLolism anu caraLolism voik rogerlei. acrivaring anu µorenriaring
eacl orlei.
ÒÛÙßÌ×ÊÛ ÚÛÛÜÞßÝÕ ÝÑÒÌÎÑÔ
Like many orlei íoices rlar aie necessaiy ro susrain liíe. anaLolic anu
caraLolic µiocesses aie naruially iegulareu in youi Louy rliougl a
meclanism oí negarive íeeuLack. Þegarive íeeuLack is a mosr eííicienr
Liological µiocess rlar mainrains rle Lalance Lerveen rvo oµµosing
íoices. ^any. ií nor mosr. oí rle Louy`s liíe íuncrions. sucl as rle
iegularion oí Lloou sugai. rle sraLilizarion oí Lloou µiessuie. rle
assimilarion oí nuriienrs. anu rle acrivarion oí loimone synrlesis aie
Laseu on negarive íeeuLack conriol.
^osr liíe µiocesses occui in cycles. 1le Louy mainrains lomeosrasis
rliougl a negarive íeeuLack conriol sysrem rlar cycles conrinually
Lerveen anragonisric íoices vlicl lave rleii ovn. ser uuiarion. 1le
anaLolic anu caraLolic µiocesses iegulare eacl orlei rliougl rlese
numeious negarive-íeeuLack looµs. Hoimone levels. cellulai eneigy
levels. anu oveiall nuriirional srares aie all íacrois rlar uicrare vlerlei
youi Louy Luilus anu ieµaiis rissue oi vlerlei ir uesrioys. iecycles.
Luins. oi iemoves mareiial. Simµly srareu:
AnaLolism is srimulareu Ly caraLolic acriviry.
CaraLolism is srimulareu Ly anaLolic acriviry.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ê
Resisrance riaining is acrually a caraLolic acriviry rlar reais muscle
íiLeis. 1lis caraLolic acriviry riiggeis an anaLolic µiocess Ly vlicl rle
Louy ieµaiis anu Luilus sriongei muscle rlar can lanule moie sriess
(iesisrance) rliougl auaµrarion.
Uníoirunarely. iusr rle oµµosire may occui vlen a µeison maximizes
lis oi lei arlleric skills. 1iaineu LouyLuilueis anu µoveiliíreis vlo lave
ieacleu a µeak oí muscle ueveloµmenr aie rle ones mosr likely ro ieacl
a µlareau oi a sragnarion µoinr aírei vlicl rley íail ro gain moie muscle
oi sriengrl. ^any arlleres íeel rlar rley aie gerring veakei in sµire oí
auleiing ro a uier anu exeicise iourine. Wlar rley uon`r iealize is rlar ar
a µeak anaLolic srare. rle Louy`s caraLolic acriviry incieases as ií ir is
riying ro sliink rle Louy uovn ro irs noimal size. Hovevei. an arllere
can acrivare a mosr µoveiíul anaLolic srare Ly íolloving a sµecial uieraiy
cycle rlar inuuces a remµoiaiy caraLolic srare. rlus µioliLiring rle Louy
íiom ieacling a sragnarion µoinr.
ØÑÉ ÌÑ ÎÛßÔ×ÆÛ
ÓßÈ×ÓËÓ ÙÎÑÉÌØ ÐÑÌÛÒÌ×ßÔ
1o maximize giovrl. you musr acrivare rle loimones rlar srimulare
giovrl. 1lis loimonal srimularion is acrually rle svircl rlar ruins on rle
anaLolic µiocess. anu rle svircl gers íliµµeu vlenevei you íasr oi
unueiear. Iasring oi unueiearing senus a sraivarionlike signal rlar rle Louy
µeiceives as caraLolic. 1o comµensare íoi rle missing íoou anu ro µiorecr
irselí íiom meraLolic Lieakuovn. rle Louy uoes vlarevei ir can ro Loosr
irs anaLolic acriviries. Ir signiíicanrly incieases µiorein assimilarion ro
ensuie maximum µiorein urilizarion íiom minimal íoou.
Ar rle cellulai level. a mosr µoveiíul cellulai íacroi is acrivareu uuiing
íasring oi unueiearing. 1lis cellulai íacroi is calleu cyclic A^P (cA^P).
Among irs numeious ioLs. cA^P acrivares anaLolic-srimularing
loimones rlar aie seciereu Ly rle iegion oí rle Liain calleu rle
lyµorlalamus anu Ly rle µiruiraiy glanus. (1le µiruiraiy glanu is a µea-
sizeu sriucruie locareu ar rle Lase oí rle Liain.) Auuirionally. iecenr
ieseaicl slovs a uiamaric inciease in insulinlike giovrl íacroi 1 (IGI
1
)
ieceµrois in muscle cell memLianes uuiing íasring oi unueiearing. 1lis
inciease is µioLaLly a µiimal Liological comµensarion meclanism rlar
ensuies luman suivival uuiing µeiious oí sraivarion. In íacr. iecenr
Ì Ë Î Ò × Ò Ù Ñ Ò Ì Ø Û ß Ò ß Þ Ñ Ô × Ý Í É × Ì Ý Ø
é
sruuies on giovrl loimone ieveal a µosirive coiielarion Lerveen lungei
anu srimularion oí rle giovrl loimone.
Ancienr µeoµles cycleu Lerveen µeiious oí unueiearing. vlen íoou vas
scaice. anu µeiious oí oveiearing. vlen íoou vas aLunuanr. Ovei eons
oí evolurion. rle luman Louy auaµreu ro virlsranu µeiious oí
unueiearing anu oveiearing. Wlen you unueiear. you riiggei a µiimal
Liological íoice rlar lelµs youi Louy auaµr ro íoou ueµiivarion anu
Lerrei suivive in rimes oí laiusliµ. 1o rake auvanrage oí rlis µoveiíul
uieraiy cycle anu ro avoiu meraLolic uecline anu muscle Lieakuovn. you
sloulu alvays íully conriol unueiearing anu sloulu nevei exceeu moie
rlan 1S louis oí unueiearing.
ØÑÉ ÌÑ ÌËÎÒ ÙÎÑÉÌØ ÐÑÌÛÒÌ×ßÔ
×ÒÌÑ ÓËÍÝÔÛ Ùß×Ò
Unueiearing. oveiearing. anu exeicise all íoice youi Louy ro acrivare
anu ieacrivare anaLolic srares. in vlicl rle Louy is Leing µusleu ro
ieµaii. Luilu. ieiuvenare. anu imµiove irselí. Duiing unueiearing anu
exeicise. rle Louy riiggeis. oi µorenriares. an anaLolic srare vlile
maximizing irs giovrl acriviries rliougl nuriirional ieµlenislmenr
anu iesr. Cycles oí unueiearing anu oveiearing can lasr Lerveen one anu
seven uays µei veek. 1lis merlou oí earing íoices rle Louy ro ueroxiíy.
Livei ueroxiíicarion is ciirical íoi rle µioµei µiouucrion oí rle sreioiu
loimone anu íoi rle µioµei urilizarion oí íoou íoi eneigy anu maximum
giovrl.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
è
Ô»²¹¬¸ ±º ˲¼»®»¿¬·²¹
˲¼»®»¿¬·²¹ ±² ¿ Ü¿·´§ Þ¿-·-
Unueiearing on a uaily Lasis sloulu lasr íoi 20 louis íolloveu Ly
íoui louis oí nouiislmenr íiom a main meal. Longei unueiearing
µeiious can lasr uµ ro rvo uays. Duiing rlis rime. inuiviuuals
consume íevei caloiies rlan rley exµenu (negarive eneigy Lalance).
Ì Ë Î Ò × Ò Ù Ñ Ò Ì Ø Û ß Ò ß Þ Ñ Ô × Ý Í É × Ì Ý Ø
ç
Ô»²¹¬¸ ±º ˲¼»®»¿¬·²¹ ø½±²¬·²«»¼÷
¨Unueiearing¨ is a ielarive reim. Wlar is consiueieu unueiearing
íoi some µeoµle may Le consiueieu oveiearing íoi orleis. Ioi
unueiearing ro lave irs maximum eííecr on youi Louy. ear in a
conriolleu vay vleie you iegulare rle amounr oí íoou anu rle
lengrl oí unueiearing µeiiou accoiuing ro youi sµeciíic neeus.
Accoiuing ro ^aik ^arrson. Clieí oí rle LaLoiaroiy oí Þeuio-
sciences ar rle Þarional Insrirure on Aging in Balrimoie.
^aiylanu. sruuies on mice ievealeu rlar íeeuing cycles oí íasring
one uay íolloveu Ly oveiearing rle nexr uay coulu Le eííecrive
enougl ro lelµ imµiove suivival caµaLiliries sucl as iesisrance ro
sriess. µiorecrion againsr insulin iesisrance. imµioveu Liain
µovei. anu incieaseu liíesµan. Di. ^arrson anu lis colleagues aie
cuiienrly µlanning luman sruuies on similai íeeuing cycles (i.e..
20 louis oí íasring íolloveu Ly íoui louis oí íeeuing.)
Þeveirleless. ir`s imµoiranr ro nore rlar arlleres anu
LouyLuilueis sloulu riy ro incoiµoiare small iecoveiy meals
uuiing rle unueiearing µlase ro avoiu muscle Lieakuovn anu ro
maximize giovrl.
Wlen incoiµoiaring rle aLove íeeuing cycle. use common
sense. Ií you visl ro µiacrice unueiearing as µair oí youi uaily
iourine. rle µiinciµle is veiy simµle: Lar one main meal a uay.
µieíeiaLly ar niglr. Use youi insrincr iarlei rlan oLsessively
cleck exacr rimes. counr caloiies. oi iesriicr macionuriienrs.
1lose vlo visl ro incoiµoiare unueiearing íoi longei rlan one
uay sloulu simµly riy ro mainrain a negarive eneigy Lalance in
vlicl moie eneigy is exµenueu rlan consumeu. Hovevei. ir is
imµoiranr ro mainrain íull nouiislmenr. incluuing all essenrial
nuriienrs anu suííicienr amounrs oí µiorein ro avoiu muscle vasre
anu oveiall meraLolic uecline.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïð
Û¨»®½·-» ±² ¿² Û³°¬§ ͬ±³¿½¸
Lxeicising on an emµry sromacl Leíoie you lave earen a meal.
is a mosr eííecrive vay ro acceleiare rle acrivarion oí an anaLolic
srare vlile íoicing rle Louy ro Luin íar anu inliLir íar gain.
Peoµle vlo exeicise íiisr rling in rle moining oi ar any orlei
rime on an emµry sromacl aie µurring rlemselves in a vinning
siruarion. 1o maximize rle imµacr oí exeicising on an emµry
sromacl. you sloulu lave a iecoveiy meal íolloving rle
voikour rlar suµµlies all rle iiglr nuriienrs neeueu íoi rle
anaLolic srare.
˲¼»®»¿¬·²¹
˲¼»®»¿¬·²¹ is a ielarive reim. Ir geneially means earing less
rlan you usually uo.
Ioi rle µuiµose oí acrivaring giovrl µorenrial. «²¼»®»¿¬·²¹
means minimizing youi íoou consumµrion ro mainly lov-
glycemic íiuirs anu vegeraLles oi rleii iuices.
Ioi rle µuiµose oí muscle gain. you can consume a small
amounr oí µiorein. Wlile unueiearing. you can lave coííee. rea.
oi unsveereneu lor clocolare. Hovevei. ro avoiu an insulin
sµike rlar miglr inliLir rle acrivarion oí uesiiaLle giovrl-
srimularing cellulai íacrois. ar no rime uuiing rlis µlase sloulu
you ear µiocesseu caiLolyuiares oi sugai. 1o Le eííecrive. rle
unueiearing µlase sloulu lasr Lerveen 10 anu 16 louis. Bur ro
avoiu meraLolic uecline anu muscle vasre. you sloulu nevei
unueiear íoi longei rlan 1S louis. Ií you exeicise uuiing rle uay.
you sloulu lave a iecoveiy meal aírei eacl voikour ro inliLir
µiorein Lieakuovn anu inciease anaLolic acriviry in rle voikeu
muscles.
Ì Ë Î Ò × Ò Ù Ñ Ò Ì Ø Û ß Ò ß Þ Ñ Ô × Ý Í É × Ì Ý Ø
ïï
Ѫ»®»¿¬·²¹
Like unueiearing. ±ª»®»¿¬·²¹ is a ielarive reim. Wlar one
µeison consiueis oveiearing may Le noimal earing ro anorlei.
Wlar oveiearing ieally means is earing moie rlan you usually uo.
Regaiuless oí lov mucl you ear. you sloulu alvays cloose
íoous íiom all rle íoou giouµs: µioreins. íars. anu caiLolyuiares.
Srair virl µiorein anu veggies. rle nuriienrs youi Louy neeus
mosr. anu rlen auu caiLs. ^ake suie you ear vlole anu
comµlere µiorein íoous sucl as mear. eggs. íisl. uaiiy. oi
vegeraiian comLinarions sucl as iice anu Leans. ro suµµly youi
Louy virl all rle essenrial amino acius.
Incluue essenrial oils sucl as ílaxseeu. µiimiose oil. oi íisl oils
rlar aie iicl in omega-3 anu omega-6 íarry acius. Lssenrial íarry
acius (LIAs) aie ciirical íoi all liíe íuncrions. incluuing cell
giovrl. cell memLiane íoimarion. anu loimone synrlesis.
Peiiouic oveiearing signals youi Louy ro acceleiare irs meraLolic
iare ro Luin all rlose mega-caloiies you`ie consuming. Ovei
rime. µeiiouic cycles oí unueiearing anu oveiearing may lelµ
Loosr youi meraLolism so you`ll Le aLle ro ear even moie íoou.
íuirlei acceleiare giovrl. anu srill nor gain íar.
̸» Ù®»¿¬ Ы³°O
̸» Ü¿§ ߺ¬»® ݱ³°»¬·¬·±²
Pioíessional LouyLuilueis knov aLour 1le Giear Pumµ rley
oíren ger rle uay aírei a comµeririon.
1le reim ¨muscle µumµ¨ means a µosrexeicise svelling oí
muscles anu veins rlar gives rle Louy a íull. musculai. anu moie
ueíineu look.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïî
̸» Ù®»¿¬ Ы³° ø½±²¬·²«»¼÷
^any LouyLuilueis vlo go rliougl a giueling caloiie- oi caiL-
iesriicrive uier Leíoie comµeririon acrually saciiíice muscle mass
ro look lean anu ueíineu on srage. Bur ro rleii suiµiise. ir is rle
uay aírei rle comµeririon vlen rley ieally look rleii Lesr. 1le
ieason is rlar. uuiing a lov-caloiie. lov-caiL. µiecomµeririon
uier. rle Louy acrually goes rliougl a µiolongeu caraLoliclike
unueiearing µlase.
As noreu. uuiing rle unueiearing µlase. rle Louy is Leing
srimulareu ro acrivare giovrl µorenrial rlar is íinally occuiiing
iiglr aírei rle comµeririon. vlen LouyLuilueis allov rlemselves
ro ear ro rleii leair`s conrenr. Ir is rle µie- anu µosr-comµeririon
cycle (i.e.. unueiearing íolloveu Ly oveiearing) rlar íoices rle
Louy ro ieacl a maximum anaLolic srare. anu rlar`s exacrly vlar
laµµens rle uay aírei comµeririon. Clamµion LouyLuilueis
knov rlis. anu some uo a liglr caiL-loauing Leíoie comµering ro
avoiu looking ílar anu ro ger maximum muscle µumµ.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïí
˲¼»®»¿¬·²¹ и¿-»
ر«®-
Ѫ»®»¿¬·²¹ и¿-»
Ó»³±®§ ß·¼æ
ر«®-
Ø ± « ® - · ² ¿ Ü ¿ §
Ó¿·² Ó»¿´
Ú»»¼·²¹ ݧ½´»
Û¨¿³°´» ±º Ü¿·´§ ˲¼»®»¿¬·²¹
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïì
ËÍÝÔÛ ß×Ò ßÒÜ
ßÌ ÑÍÍ ßÌ ÌØÛ
ÛÔÔËÔßÎ ÛÊÛÔ
1o gain muscle anu lose íar eííecrively. you neeu ro unueisranu rle
Lasic µiinciµles oí giovrl anu íar Luining. 1le mosr Lasic. selí-
conraineu unir oí liíe in youi Louy is rle cell. vleie eveiyrling Legins.
Giovrl anu íar Luining ueµenu on rle Louy`s aLiliry ro acrivare ceirain
cellulai íacrois rlar inuuce µiorein synrlesis anu íar Lieakuovn. A
neaily enuless numLei oí cellulai anu sysremic evenrs aie iequiieu íoi rle
ieµaii. synrlesis. anu Luiluuµ oí rissue. Lesiues ruining auiµose íar (i.e..
íar rissues) inro eneigy.
ÝÇÝÔ×Ý ßÓÐ
Ií someone rolu you rlar rleie is a miiacle µill rlar íoices rle Louy ro Luilu
muscle anu Luin íar. you miglr rlink ir sounus roo goou ro Le riue. Wlar
ií you leaineu rlar youi Louy alieauy las rlis miiacle µill Luilr in. Youi
Louy is µieµiogiammeu virl an innei meclanism rlar. once acrivareu. can
srimulare giovrl µorenrial vlile simulraneously Luining íar.
Wlen you íasr. exeicise. oi unueigo inrense sriess. you acrivare an innei
cellulai µiocess rlar íoices rle synrlesis oí giovrl-srimularing
loimones. 1le µiocess also íoices youi Louy ro uig inro irs cells anu ruin
glycogen ieseives anu íar sroiage inro eneigy. Anu. as ií rlis veien`r
enougl. ir also simulraneously inliLirs íar gain. 1le meclanism rlar
iegulares rlese acrions is inuuceu Ly a cellulai íacroi. a nucleoriue calleu
cyclic A^P (cA^P).
Cyclic A^P`s giovrl-srimularing imµacr vas uiscusseu in rle µievious
claµrei. Þeveirleless. ir`s imµoiranr ro unueisranu rle vay cA^P
geneiares irs anaLolic anu íar-Luining acrions. Wlen acrivareu. cA^P
caralyzes a clain oí cellulai evenrs rlar acrivare enzymes iesµonsiLle íoi
µiorein synrlesis anu eneigy µiouucrion. A cascaue oí µlosµloiylarion
(i.e.. auuing µlosµloius ro enzymes) evenrs Ly kinase enzymes amµliíy
rle cA^P acrions rlar Lieak glycogen ieseives in rle livei anu inuuce
liµolysis (íar Luining) in íar cells. Ir also µiomores evenrs associareu virl
giovrl íuncrions÷in µairiculai. rle ielease oí loimones rlar srimulare
rle synrlesis oí anaLolic loimones sucl as giovrl loimone anu sreioiu
loimones.
̸» Þ·±´±¹·½¿´ Þ»²»º·¬- ±º ͬ®»-- ¿²¼ Ø«²¹»®
1leie is a Liological coiielarion Lerveen lungei. sriess. anu suivival. Ir
is veiy likely rlar lungei. uangei. anu µlysical sriess riiggei a suivival-
like meclanism. Duiing suivival moue. cellulai íacroi cA^P is acrivareu.
rleieLy incieasing eneigy µiouucrion anu inuucing giovrl srimularion.
1lese cA^P acrions lelµ imµiove ieacrions ro sriess as vell as µiorecr
againsr iniuiies anu oveiall meraLolic uecline. Biologically. cA^P lelµs
suµµoir luman suivival uuiing rimes oí µlysical anu nuriirional sriess.
A rlieslolu rime is neeueu íoi rle acrivarion oí rlis cellulai µiocess.
1lis rlieslolu rime ueµenus on íacrois sucl as nuriirional srare. uuiarion
oí unueiearing. anu inrensiry oí sriess aµµlieu (unueiearing oi exeicise).
Unueiearing comLineu virl exeicise likely sloirens rle rlieslolu rime.
Cyclic A^P is acrivareu Ly rle sriess anu íar-Luining loimones
auienaline anu glucagon. Once acrivareu. auienal ieceµrois srimulare rle
enzyme auenylare cyclase ro synrlesize cA^P íiom rle eneigy molecule
A1P. Unueiearing oi exeicising rlar oíren inuuces a íeeling oí lungei anu
sriess µurs rle Louy in íiglr-oi-íliglr moue. In rlis moue. auienal anu
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïê
glucagon loimones acrivare comµounus calleu G µioreins. vlicl
inciease cellulai cA^P levels.
G µioreins aie involveu in µiorein synrlesis. 1ley meuiare rle acrions
oí ieceµrois involveu in rle sensarion oí rasre anu smell. liglr uerecrion.
anu rle giovrl oí neives.
1o sum uµ. rle enriie µiocess Ly vlicl cA^P is synrlesizeu. íiom rle
íiisr sreµ oí loimonal Linuing ro rle íinal acrivarion oí cA^P. is ciirical
íoi rle iegularion oí Lasic ieacrions ro sriess. cA^P lelµs imµiove
oveiall suivival caµaLiliries rliougl viiing rle senses. incieasing
aleirness. anu imµioving eneigy urilizarion.
½ßÓÐO̸» Ó·--·²¹ Ô·²µ
Laring íull meals inliLirs cA^P. Lviuenrly. mosr mouein uiers uo nor
suííicienrly srimulare rle µiouucrion oí cA^P. 1lis íar-Luining. giovrl-
srimularing cellulai íacroi can Le clionically inliLireu Ly µooi earing
laLirs. sucl as earing roo many meals oi ingesring roo many caiLs uuiing
rle uay. InliLireu cA^P coulu veiy vell Le rle ieason íoi rle cuiienr
eµiuemic oí oLesiry. veiglr gain. sruLLoin íar gain. anu uiseases ielareu
ro µiemaruie aging.
Ý¿² DZ« Ù¿·² Ó«-½´» É·¬¸±«¬ Ù¿·²·²¹ Ú¿¬á
Wlerlei oi nor a µeison can gain muscle mass virlour gaining íar is a
conrioveisial quesrion. Ioi many LouyLuilueis anu arlleres. rle µiosµecr
oí gaining muscle mass virlour gaining íar seems roo goou ro Le riue.
Pioíessional LouyLuilueis oíren ílucruare Lerveen 20 anu 50 µounus oí
veiglr on- anu oíí-season. Oíí-season. rley uesµeiarely riy ro gain
veiglr (i.e.. muscle anu íar). vlile on-season rley riy ro sleu excess Louy
íar anu aclieve lean muscle gains. Hovevei. rleie aie uovnsiues ro rlis
merlou. Iiisr. gaining íar uuiing rle oíí-season may cause rle íoimarion
oí sruLLoin íar rissue. 1lus. ir may Lecome incieasingly uiííiculr in íuruie
seasons ro lose íar anu ieacl maximum ueíinirion. Seconu. rle on-
season. vlicl consisrs oí aLour íoui ro six monrls oí a ieuuceu-caloiie.
lov-caiL uier. may auveisely aííecr rlyioiu loimone íuncrions anu slov
rle Lasal meraLolic iare.
Ó Ë Í Ý Ô Û Ù ß × Ò ß Ò Ü Ú ß Ì Ô Ñ Í Í ß Ì Ì Ø Û Ý Û Ô Ô Ë Ô ß Î Ô Û Ê Û Ô
ïé
Sucl a long anu giueling uier can also auveisely aííecr sreioiu loimone
synrlesis. BouyLuilueis may lose oveiall muscle mass rogerlei virl Louy
íar. anu rlis can make rlem look ílar on srage. Some LouyLuilueis aie
avaie oí rlese on- anu oíí-season uier-ielareu serLacks. so rley riy ro
avoiu signiíicanr veiglr ílucruarions Ly sraying lean all yeai iounu.
Þeveirleless. rle norion oí gaining muscle. virl rle ineviraLle con-
sequence oí gaining íar. is srill ueeµly iooreu. anu iiglrly so. Unuei
noimal uieraiy iourines rlar involve many meals rliouglour rle uay.
gaining rle unuesiiaLle íar vlile gaining muscle is inueeu ineviraLle.
Sucl uiers. vlicl also incoiµoiare long µeiious oí oíí-season oveiíeeuing
anu long µeiious oí on-season unueiearing. aie µioLaLly missing rle
Liological µiinciµles uµon vlicl rle Louy can eííecrively Luilu muscle
vlile losing íar.
ÝÇÝÔ×Ý ÙÓÐ
1o rake auvanrage oí giovrl µorenrial. you musr acrivare anorlei
cellulai íacroi rlar can íinalize rle giovrl imµacr anu eííecrively
íacilirare muscle gain. Wlen you ear a íull meal aírei íasring oi
exeicising. you acrivare an innei meclanism rlar lelµs youi Louy
iecuµeiare íiom inuuceu sriess. Youi Louy ieµlenisles emµry eneigy
ieseives anu nouiisles sraiving rissue virl losr nuriienrs. Ir also Luilus
anu ieµaiis uamageu rissue anu urilizes nev cell memLianes.
All rlese acrions aie iegulareu Ly a cellulai íacroi calleu cyclic G^P
(cG^P). cG^P is insulin ueµenuenr anu is rleieíoie insranrly acrivareu
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïè
ﮬ·¬·±²·²¹
1le luman Louy is nor Luilr eííicienrly enougl ro go rliougl long
µeiious oí inuuceu oveiíeeuing oi inuuceu unueiíeeuing virlour
auveise siue eííecrs. On rle orlei lanu. sloir µeiious oí conriolleu
unueiearing anu oveiearing aie likely ro acrivare rle cellulai íoices
rlar lelµ make simulraneous muscle gain anu íar loss µossiLle. In
íacr. some µoveiíul anaLolic agenrs. sucl as giovrl loimone.
uelivei rleii acrion Ly uiveiring íar íuel eneigy inro µiorein synrlesis.
1lis µiocess oí using íar eneigy ro Luilu muscle is calleu µairirioning.
vlen you consume caiLolyuiares. cG^P. vlicl is acrivareu vlen
Lloou sugai level iises. aµµeais ro ieveise rle cellulai acrions oí cA^P.
Hovevei. cG^P comµleres anu enlances rle inirial srimularing acrions
oí cA^P. Oveiall. rlis cellulai íacroi. virl irs nouiisling eííecr. íinalizes
sreioiu loimone acrions. giovrl loimone. anu insulinlike giovrl íacroi
1. rleieLy esraLlisling a maximum anaLolic srare.
½ÙÓÐOÛ²¸¿²½·²¹ ̸§®±·¼ ß½¬·±²-
1le rlyioiu loimone las a sreioiulike acriviry. Ir µlays a ciirical iole in
iegularing eneigy µiouucrion. Louy lear. sreioiu acriviry. anu íar
Luining. cG^P maximizes rlyioiu loimone urilizarion. 1o Le íully
eííecrive. rle rlyioiu loimone musr Le conveireu íiom 1
4
inro irs mosr
acrive íoim. 1
3
. 1lis conveision íiom 1
4
ro 1
3
is caralyzeu Ly a ligl
level oí cellulai A1P rlar signals rle Louy rlar ¨µlenry oí eneigy is
availaLle.¨ cG^P`s signal oí ligl cellulai eneigy Loosrs rlyioiu acrions
anu lelµs µiorecr rle Louy íiom a meraLolic uecline.
One oí rle main ieasons íoi a meraLolic uecline is an inacrive rlyioiu.
1le rlyioiu loimone can ueacrivare irselí Ly ieveising irs acrive 1
3
íoim
inro a ieveise 1
3
(i1
3
). an inacrive íoim. Reveise 1
3
is íoimeu vlen nor
enougl cellulai eneigy is availaLle ovei a µiolongeu µeiiou. 1lis ieveises
rle oiuei oí rle iings in rle iouine aroms in rle rlyioiu loimones
molecule anu cieares a miiioilike image oí 1
3
calleu ieveise 1
3
(i1
3
). i1
3
is nor easily uerecreu Ly a iourine Lloou resr. Þeveirleless. irs µorenrially
auveise eííecr on muscle gain. íar loss. anu oveiall meraLolism can Le
uevasraring.
Peoµle vlo enuuie long µeiious oí ciasl oi lov-caiL uiers oíren suííei
íiom imµaiieu rlyioiu íuncrion. virl symµroms sucl as sensiriviry ro
colu (esµecially colu lanus). lov Louy remµeiaruie. uiy skin. loss oí laii.
sluggisl meraLolism. anu oveiall íarigue. Wlen µioµeily acrivareu.
cG^P lelµs oµrimize rlyioiu íuncrions. ensuiing oµrimum eneigy
urilizarion íoi all liíe íuncrions.
½ÙÓÐ ¿²¼ ᬻ²½§
cG^P miglr Le iegaiueu as a sex-srimularing cellulai íacroi. In íacr. rle
uiug Viagia voiks on rle µiinciµle oí inliLiring cellulai cG^P ieuµrake.
Ó Ë Í Ý Ô Û Ù ß × Ò ß Ò Ü Ú ß Ì Ô Ñ Í Í ß Ì Ì Ø Û Ý Û Ô Ô Ë Ô ß Î Ô Û Ê Û Ô
ïç
cG^P. virl irs insulin-ielareu acrions. µiomores rle µiouucrion oí niriic
oxiue (ÞO). ÞO. a meraLolire oí rle amino aciu aiginine. is a naruial
comµounu rlar iegulares Lloou µiessuie anu ciicularion. As a
vasouilaroi. ÞO is ciirical íoi rle male eiecrion. ÞO anu cG^P aie
iesµonsiLle íoi rle uniesriicreu ílov oí Lloou inro rle eiecrile clamLei
oí rle µenis. Ir is cG^P rlar lelµs inuuce a ligl level oí local ÞO
µiouucrion.
Sexual aiousal is a unique evenr in vlicl Lorl cG^P anu cA^P aie
acrivareu simulraneously. Wlile cG^P uilares rle Lloou vessels ro ensuie
µioµei Lloou ílov. cA^P consriicrs Lloou vessels ro riaµ rle Lloou in rle
eiecrile clamLei. vlicl lelµs mainrain a íull. sreauy. sriíí eiecrion. 1le
acrivarion oí rle enzyme µlosµloiylase uiesreiase (PDL). vlicl
ueacrivares cA^P. enus an eiecrion. rlus alloving rle Lloou ro ílov our
oí rle eiecrile clamLeis.
Oveiall. cG^P is ciirical íoi µorency anu viiiliry. ^en vlo clionically
unueiear may Le aLle ro live longei Lur may lave ro live liíe virl a
uiminisleu liLiuo anu an inaLiliry ro µeiíoim.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
îð
ݸ®±²·½ ß½¬·ª¿¬·±² ±º ½ÙÓÐ
Clionic acrivarion oí cG^P. causeu Ly earing roo many meals
oi Ly ingesring íiequenr caiLs uuiing rle uay. clionically inliLirs
cA^P anu counreiacrs irs Liological Leneíirs. Unuei cG^P
iegularoiy acrions. enzymes rlar caralyze glycogen anu íar-sroiage
Lieakuovn aie inacrivareu rliougl uiµlosµloiylarion ieacrions.
1lus. cG^P inliLirs íar Luining vlile geneially enlancing íar
ueµosirs.
Clionic elevarion oí cG^P uµsers rle Louy`s Liological Lalance:
moie mareiial (i.e.. íar anu roxins) is ueµosireu rlan is iemoveu.
1le inaLiliry ro ueroxiíy comµiomises livei íuncrions. íuirlei
acceleiaring rle accumularion oí meraLolic vasre roxins anu íar in
Louy rissue. 1lis vicious cycle oíren iesulrs in excessive veiglr
gain. sluggisl meraLolism. clionic ciaving íoi sveers. insulin
iesisrance. geneial íarigue. anu aging.
ÌØÛ ÝÑÓÞËÍÌ×ÑÒ ÛÒÙ×ÒÛ ÐÎ×ÒÝ×ÐÔÛ
1le Louy`s meraLolism is Laseu on rle same µiinciµles uµon vlicl a
comLusrion engine oµeiares. 1le consranr sliír Lerveen anragonisric
cellulai íoices acrivares anu ueacrivares acrions rlar move rle meraLolic
µisrons uµ anu uovn. like rlose oí a comLusrion engine in morion.
Cycling Lerveen cellulai íacrois cA^P anu cG^P maximizes youi
meraLolic eííiciency. cA^P anu cG^P µolaiize rle uiiecrion in vlicl
cellulai acrions occui. 1lis µolaiizarion is ciucial íoi all consranrly
evolving meraLolic acrions. íiom Luining marrei inro eneigy. ro
ueµosiring mareiial anu ieµlenisling eneigy.
Like a comLusrion engine Laseu on rle µiinciµle oí ligl anu lov
µiessuie. youi Liological engine is Laseu on oµµosing íoices rlar move
youi meraLolic µisrons. Wlen one µisron is uµ. rle orlei µisron is uovn.
Cycling Lerveen rlese cellulai íoices. sucl as rliougl unueiearing anu
oveiearing. µurs rle sµin on youi claiging vleels.
Any acrion you µeiíoim clionically may ruin oíí youi Liological
engine. Clionic acrivarion oí one cellulai íacroi clionically ueacrivares
irs oµµosing íacroi. As noreu. mosr cuiienr uiers clionically ueacrivare
cA^P vlile clionically inuucing cG^P. 1lar is vly unueiearing. virl
irs cA^P-ielareu acrivarion. is so ciirical íoi inirially claiging youi
meraLolism. cA^P srimulares giovrl anu inuuces maximum íar
Luining.
1lis ligl-µiessuie auienal-ielareu cellulai íacroi larei sµins rle
meraLolic vleel inro a lovei-µiessuie insulin-ielareu. ielaxarionlike
cellulai íacroi. cG^P. cG^P íacilirares giovrl anu ieµlenisles emµry
eneigy ieseives. rlus sµinning rle meraLolic vleel Lack inro cA^P ro
iegeneiare maximum eneigy µiouucrion vlile srimularing giovrl. anu
so íoirl. Cyclic A^P anu cyclic G^P aie cellulai íacrois rlar. vlile
Leing cycleu. rogerlei cieare a comLusrionlike claiging imµacr rlar
maximizes eneigy µiouucrion. oveiall giovrl. anu ieiuvenarion.
Ó Ë Í Ý Ô Û Ù ß × Ò ß Ò Ü Ú ß Ì Ô Ñ Í Í ß Ì Ì Ø Û Ý Û Ô Ô Ë Ô ß Î Ô Û Ê Û Ô
îï
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
îî
ß¼®»²¿´ õ Ù´«½¿¹±² ½ßÓÐ
ß½¬·ª¿¬»-
ß¼®»²¿´ λ½»°¬±®-
ݱ³¾«-¬·±²
Û²¹·²» Ю·²½·°´»
ݧ½´·²¹ Þ»¬©»»² ½ßÓÐ ¿²¼ ½ÙÓÐ
ßÌÐ ½ßÓÐ
½ßÓÐ ½ÙÓÐ
ͧ²¬¸»-·¦»-
ß¼»²§´¿¬» ݧ½´¿-»
ͬ·³«´¿¬»-
1le auoiarion oí rle musculai Louy may vell Le a Luilr-in aicleryµal
luman arriacrion ro µlysical µovei as a means oí suivival. 1o ancienr
Roman arlleres anu vaiiiois. muscle gain íoi maximum µeiíoimance
oíren meanr rle uiííeience Lerveen liíe anu uearl. In conriasr. rle
mouein uesiie íoi muscle gain íoi maximum µeiíoimance is nor as easy
ro unueisranu.
1le main goal oí mouein LouyLuiluing is ro inciease muscle mass anu
ueíinirion. vleieas µeiíoimance anu lealrl aie seconuaiy goals. As a
iesulr. a nev iueal luman Louy las Leen cieareu. 1lis nev Louy image
anu size lave norling ro uo virl Liological íuncrion. Suiµiisingly. a
ryµical mouein LouyLuiluei may µeiíoim µooily in a ieal-liíe siruarion
rlar uemanus ligl enuuiance. sµeeu. anu agiliry.
In ancienr rimes. rle µuiµose oí LouyLuiluing vas ro Luilu a µoveiíul
Louy. Þovauays. lovevei. Luiluing muscles virl maximum µeiíoimance
caµaLiliries means ieauaµring olu-íaslioneu norions aLour riaining. In
rlis claµrei. ve vill uiscuss rle mosr imµoiranr Liological íacrois
involveu in imµioving Louy comµosirion ro maximize µeiíoimance.
BouyLuilueis anu arlleres vill íinu µiacrical auvice aLour lov ro aµµly
rle iníoimarion.
Some oí rle mareiial in rlis claµrei may seem iarlei reclnical. Lur ir is
my visl ro µiesenr rle íacrs Lelinu rle µiinciµles oí muscle gain anu íar
loss so as nor ro uisaµµoinr ieaueis vlo rliisr íoi a íull unueisranuing oí
lov rle amazing luman Louy voiks. In rlis claµrei aie cleai summaiies
anu conclusions rlar vill make rle iníoimarion easy ro uigesr.
ÙÎÑÉÌØæ
ÌØÛ ÐÎÑÜËÝÌ ÑÚ ÑÐÐÑÍ×ÒÙ ÚÑÎÝÛÍ
Giovrl occuis as a iesulr oí an aiiay oí Liological evenrs rlar leau ro
cellulai acriviries sucl as riansciiµrion anu µiorein synrlesis. Like many
orlei Liological íuncrions. giovrl can eirlei leal oi kill. On rle µosirive
siue. rle anaLolic µiocess oí ciearing nev cells is ciirical íoi rissue ieµaii.
rle ieµlacemenr oí olu anu ueau cells. anu rle Luiluuµ oí muscle íiLeis
via auaµrarion ro aµµlieu µlysical sriess. Giovrl is a riglrly conriolleu
µiocess rlar íacilirares rle ueveloµmenr oí a luman Leing íiom an eaily
emLiyonic srage ro a íully maruie auulr.
On rle negarive siue. unconriolleu giovrl can leau ro cancei anu uearl.
Iionically. rle mosr µoveiíul giovrl srimulanrs rlar lelµ keeµ µeoµle
young anu vigoious coulu also Le rle mosr uangeious ro luman liíe
unuei ceirain ciicumsrances.
^any µiocesses can srimulare giovrl. Hovevei. íoi eveiy µiocess rlar
inuuces giovrl. rleie is an oµµosing íoice rlar inliLirs giovrl. As noreu
µieviously. rle luman Louy is iegulareu Ly negarive íeeuLack
meclanisms rlar aie Laseu on a Lalance Lerveen rvo oµµosing íoices.
^osr oí rle iecenr knovleuge aLour giovrl anu irs Liological iegularion
in rle Louy is ueiiveu íiom cuiienr cancei ieseaicl.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
îì
^osr cancei uiugs. ií nor all. acr as giovrl inliLirois. In íacr. all anri-
inílammaroiy uiugs. incluuing nonsreiiouical anri-inílammaroiy uiugs
(ÞSAIDs) sucl as asµiiin oi iLuµioíen. anu Lloou µiessuie uiugs sucl as
Lera Llockeis. aie also inliLirois oí loimones anu enzymes rlar
srimulare giovrl. Wlen ve riy ro ansvei rle quesrion ɸ¿¬ ³¿µ»- ¿
³«-½´» ¹®±© ²¿¬«®¿´´§ ©·¬¸±«¬ ¬¸» «-» ±º ¿²¿¾±´·½ ¼®«¹-á. rle ansvei is
anyrling Lur simµle.
As you`ll soon see. rle nev science oí muscle gain is a roµic rlar may
seem conrioveisial oi even µolirically incoiiecr. SuLsrances oíren
consiueieu ro Le mosr auveise ro one`s lealrl miglr in íacr Le rle mosr
µoveiíul giovrl-µiomoring agenrs. Hovevei. rle oµµosire may also Le
riue: Wlar is iegaiueu as rle lealrliesr anu rle mosr Leneíicial miglr
inliLir giovrl anu even µiomore íar gain.
Lven moie coníusing is rle íacr rlar ceirain anaLolic agenrs miglr ruin
our ro Le caraLolic. vlile some caraLolic agenrs miglr Le exriemely
anaLolic. In rle uµcoming claµreis. ve`ll covei rle mosr µiominenr
giovrl-iegularing íacrois. incluuing sreioiu loimones. íarry acius anu
rleii anaLolic acrions. µeµriue-srimularing loimones. insulin. giovrl
loimone. giovrl íacrois. anu also suLsrances anu íacrois rlar inliLir
giovrl. Iinally. unueisranuing rle Liological µiinciµles Lelinu rlese
comµlex µiocesses vill lelµ cieare a cleaiei µicruie oí vlar ieally makes
a muscle giov.
Lasr. Lur nor leasr. is rle imµacr oí exeicise. Lxeicise can µioíounuly
encouiage muscle gain oi can ieraiu musculai ueveloµmenr anu
µeiíoimance. Pioµei cycling oí exeicise. iesr. anu uier aie necessaiy íoi
maximizing qualiry muscle gain. Sµecial exeicises aie neeueu ro
eííecrively riansíoim muscle inro suµei muscle rissue virl suµeiioi
sriengrl. sµeeu. anu enuuiance caµaLiliries.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
îë
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
îê
ÌÛÎÑ×Ü
ÑÎÓÑÒÛÍ
Sreioius aie some oí rle mosr inriiguing oí all loimones. Unlike orlei
anaLolic oi íar-Luining loimones. sreioius aie a giouµ oí loimones
virl uiveise anu somerimes conriauicroiy acrions. In geneial. rle main
íuncrion oí sreioiu loimones is ro ueveloµ anu mainrain a maruie anu
vigoious Louy. AnaLolic sreioiu loimones aie iegaiueu as rle mosr
µorenr liLiuo enlanceis anu muscle Luilueis. Þeveirleless. all sreioiu
loimones. incluuing sriess loimones anu mineialocoiricoius. voik
rogerlei ro iegulare rle Louy`s ieacrions ro sriess. ro Luilu rissue. anu ro
imµiove suivival caµaLiliries.
^uscle gain anu íar loss aie only µair oí a vlole sreioiual imµacr on
rle Louy. Oírenrimes. µeoµle can`r gain muscle oi lose íar Lecause oí
ceirain loimonal imLalances oi ueíiciencies. 1lis claµrei uiscusses
sreioiu loimone acrions anu rleii µiacrical aµµlicarion ro oveiall muscle
gain.
ËÒ×ÏËÛ ÍÌÛÎÑ×ÜßÔ ßÝÌ×ÑÒÍ
Sreioiu loimones conriol youi slaµe. youi vigoi. anu youi sriengrl.
1lese µoveiíul loimones iegulare mulriµle liíe íuncrions. incluuing
iesµonses ro sriess. rissue ieµaii. musculai ueveloµmenr. anu rle oveiall
iare oí aging.
Wlar claiacreiizes sreioiu loimones is rlar. virl rle exceµrion oí
ierinoic aciu. all oí rlem aie ueiiveu íiom clolesreiol.
Sreioiu loimones lave a long-lasring imµacr on rle Louy. AnaLolic
sreioiu acrions can lasr íoi louis oi uays. making rlem rle mosr eííecrive
anaLolic agenrs. Hovevei. as sreauy anu µorenr as rley aie. rle imµacr
oí anaLolic sreioius is nor immeuiare. In íacr. rle íinal anaLolic eííecrs oí
sreioiu loimones on rle Louy occui in a uelayeu íaslion.
Ler`s Liieíly covei rle mosr imµoiranr íacrois necessaiy íoi riiggeiing
sreioiu acrions.
ͬ»®±·¼ ر®³±²» ͧ²¬¸»-·-
1le svircl rlar ruins on sreioiu loimone synrlesis is cellulai íacroi
cA^P. cA^P anu irs ielareu enzyme µiorein kinase A inuuce sreioiu-
srimularing loimone ielease íiom rle µiruiraiy glanu. 1lese µeµriue-
srimularing loimones signal rle gonaus anu auienal glanus ro synrlesize
sreioiu loimones.
Þore rlar sreioiu loimone synrlesis coulu Le inliLireu Ly ligl
clolesreiol levels. Sreioiu µiouucrion involves clolesreiol synrlesis in rle
miroclonuiia. Higl µlasma clolesreiol levels inliLir clolesreiol synrlesis
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
îè
ݱ²ª»®¬·²¹ ݸ±´»-¬»®±´
ײ¬± ͬ»®±·¼ ر®³±²»-
1le conveision oí clolesreiol (2¯ caiLon aroms) ro sreioiu
loimones involves rle iare-limiring cleavage oí a six-caiLon iesiuue
íiom clolesreiol ro µiouuce rle sreioiu loimone µiegnenolone.
Piegnenolone is ¨rle morlei oí all sreioiu loimones.¨ vlicl
incluue µiogesreione. aluosreione. resrosreione. esriogen. anu
coirisol.
anu rleieíoie may suµµiess sreioiu loimone µiouucrion. 1le mosr
eííecrive íacrois µiomoring anaLolic sreioiu acriviry ro ieacl a maximum
anaLolic srare aie cellulai íacroi cA^P. lov seium clolesreiol. anu ligl
miroclonuiial caµaciry.
˲¼»®»¿¬·²¹ ¿²¼ Û¨»®½·-»
ͬ·³«´¿¬» ͬ»®±·¼ ر®³±²» ͧ²¬¸»-·-
Sreioiual acriviry can Le enlanceu Ly íasring. unueiearing. anu exeicise.
all oí vlicl aie cA^P inuuceis. Heie is lov rlis µiocess voiks:
º cA^P inuuces sreioiu loimone synrlesis. 1le acriviry oí all sreioiu-
µiouucing enzymes (uesmolase) is closely aííecreu Ly rlis µiinciµle
íacroi.
º cA^P caralyzes an enzyme rlar incieases availaLle clolesreiol
concenriarion. rle suLsriare ro sreioiu loimone synrlesis. cA^P also
incieases rle acriviry oí sreioiu-µiouucing enzymes Ly Linuing ro
sµeciíic genes rlar inciease levels oí rlese enzymes anu rleieíoie
enlance sreioiu loimone synrlesis.
Í Ì Û Î Ñ × Ü Ø Ñ Î Ó Ñ Ò Û Í
îç
л°¬·¼»óͬ·³«´¿¬·²¹ ر®³±²»- ¿²¼ ̸»·®
Í°»½·º·½ ͬ»®±·¼ ر®³±²» Ì¿®¹»¬-
º Leurenizing Hoimone (LH) ¢ Piogesreione anu 1esrosreione
º Auienocoiricorioµic Hoimone (AC1H) ¢ Coirisol +
Anuiogens
º Iollicle-Srimularing Hoimone (ISH) ¢ Lsriauiol
º Angiorensin ¢ Aluosreione
Ø·¹¸ Ó·¬±½¸±²¼®·¿´
Ý¿°¿½·¬§ º±® Ю±°»® ͬ»®±·¼¿´ ׳°¿½¬
Higl miroclonuiial caµaciry incieases íar urilizarion anu rleieLy lelµs
µiomore sreioiu loimone synrlesis. 1le íiisr ciirical srage oí sreioiu
loimone synrlesis involves rle conveision oí clolesreiol inro
µiegnenolone in rle miroclonuiia oí sreioiu-µiouucing cells. 1le enzyme
sysrem rlar caralyzes rle cleavage ieacrions rlar leau ro sreioiu loimone
synrlesis is calleu uesmolase (P-450. SCC).
^iroclonuiial uamage causeu Ly roxiciry. aging. anu lack oí
anrioxiuanrs can leau ro lovei miroclonuiial caµaciry. vlicl may iesulr
in sreioiu loimone uecline. loss oí muscle mass. geneial veakness. anu
oveiall meraLolic uecline.
Ü·»¬¿®§ Ú¿¬ ¿²¼ ݸ±´»-¬»®±´ Ô»ª»´
Ûºº»½¬ ±² ͬ»®±·¼ ر®³±²»-
As noreu. clolesreiol negarively iegulares sreioiu loimone synrlesis.
1lus. vlen cyrosolic clolesreiol is ueµlereu. clolesreiol synrlesis is
srimulareu. anu so is irs conveision ro rle sreioiu loimone µiegnenolone.
vlicl moves ro rle cyrosol íoi íuirlei µiocessing. Conveisely. a ligl
cellulai clolesreiol level renus ro inliLir clolesreiol µiouucrion. rlus
uecieasing sreioiu loimone synrlesis.
Consumµrion oí íars anu caiLs sloulu rlen Le inrelligenrly uesigneu as
ro ensuie µioµei urilizarion anu ro µievenr insulin iesisrance as vell as
accumularion oí liµius rlar may imµaii sreioiu loimone synrlesis anu
muscle gain.
Piolongeu lov-íar. lov-caloiie uiers may suµµiess sreioiu acrions
Lecause oí a lack oí uieraiy íar anu eneigy neeueu íoi sreioiu µiouucrion.
In íacr. in lealrly inuiviuuals. ligl-íar meals can lelµ µiomore sreioiu
µiouucrion as long as caloiie suµµly is suííicienr.
Wlen earing in moueiarion is consiueieu lealrliesr. ir may seem viong
ro auvise µeoµle ro oveiear. Þeveirleless. oveiearing may Le rle mosr
eííecrive vay ro suµµoir sreioiual acrions. enlance liLiuo. anu maximize
giovrl µorenrial.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
íð
Ø·¹¸ Û²»®¹§ Ì«®²±ª»®
Û²¸¿²½»- ͬ»®±·¼ Ю±¼«½¬·±²
Sreioiu loimone µiouucrion ueµenus on rle iare oí eneigy µiouucrion.
Higl eneigy ruinovei is a meraLolic srare rlar involves ligl eneigy
exµenuiruie. Higl eneigy ruinovei íoices rle Louy ro moLilize íar virl
irs clolesreiol caiiiei rliougl rle Lloou ro rle muscles anu livei÷vleie
ir conveirs ro eneigy in rle miroclonuiia. rlus ueµlering cellulai
clolesreiol levels vlile enlancing sreioiu loimone µiouucrion.
Lxeicise merlous rlar vill lelµ ueveloµ muscle íiLeis virl ligl
miroclonuiial caµaciry vill naruially inciease rle µorenrial íoi ligl
eneigy ruinovei. 1lis imµioves íar urilizarion anu oµrimizes clolesreiol
levels. rleieLy lelµing ro susrain µeak sreioiual acriviry.
ØÑÉ ÌÑ ÌßÕÛ ßÜÊßÒÌßÙÛ ÑÚ ÍÌÛÎÑ×Ü
ØÑÎÓÑÒÛKÍ ßÒßÞÑÔ×Ý ßÝÌ×ÑÒÍ
Sex loimones÷µairiculaily male anuiogens÷aie consiueieu rle mosr
anaLolic loimones. Sex loimones lave a mosr µioíounu imµacr on rle
Louy. ueíining genuei. Louy comµosirion. viiiliry. anu rissue iegeneiarion.
1esrosreione anu esriogen lave Lecome moie íamiliai in rle geneial
µoµularion rlan µeilaµs any orlei loimones exceµr auienaline.
Þeveirleless. rleie is srill mucl coníusion aLour rle Liological íuncrions
oí resrosreione anu esriogen. Wlar is cleai. lovevei. is rlar Lorl
loimone levels uecline virl age. leauing ro loss oí muscle anu Lone mass.
íar gain. oveiall meraLolic uecline. anu incieaseu vulneiaLiliry ro uisease.
^ales anu íemales µiouuce Lorl loimones. 1esrosreione. rle male
loimone. µlays a ciirical iole in vomen`s Louies. anu vice veisa. 1le
íemale loimone. esriogen. is necessaiy íoi rle iegularion oí ciirical
meraLolic acrions in men`s Louies. Sex sreioiu loimones can conveir
íiom one ro anorlei. Oí sµecial inreiesr ro us is rle conveision oí
resrosreione inro esriogen. 1lis µiocess. uiscusseu larei in rle claµrei.
can cause íeminizarion oí rle male Louy. incluuing sruLLoin íar gain.
ueclining resrosreione levels. loss oí muscle mass. anu imµaiieu µlysical
anu sexual µeiíoimance.
Í Ì Û Î Ñ × Ü Ø Ñ Î Ó Ñ Ò Û Í
íï
1aking auvanrage oí sreioiu loimone anaLolic acrions iequiies moie
rlan iusr an inciease in rleii levels. In íacr. roo ligl a level oí resrosreione
may auveisely aííecr irs anaLolic acrions. 1o maniµulare anaLolic sreioiu
loimones ro voik íoi you. you sloulu riy ro unueisranu lov rley aie
synrlesizeu anu iegulareu in youi Louy.
λ¹«´¿¬·²¹ ß²¿¾±´·½ ͬ»®±·¼ Ô»ª»´-
1le Louy iegulares sreioiu loimone levels via a riglr conriol
meclanism. Any airiíicial inreiíeience virl rlis conriol meclanism may
auveisely aííecr sreioiual anaLolic acrions.
1le mosr imµoiranr anaLolic sreioiu loimones aie anuiogens.
incluuing resrosreione. 1le Liosynrlesis oí rlese loimones is consranrly
iegulareu rliougl a riglr negarive íeeuLack conriol. Gonaual-srimularing
loimones sucl as lureinizing loimone (LH) oi gonauorioµin ieleasing
loimone (GÞRH). vlicl aie seciereu Ly rle µiruiraiy anu
lyµorlalamus glanus. iesµecrively. aie uiiecrly aííecreu Ly levels oí
ciicularing sex loimones.
A ligl level oí anuiogen inliLirs LH secierion. vlile lov levels oí
resrosreione anu orlei anuiogens signal rle lyµorlalamus ro elevare
GÞRH. 1lis. in ruin. incieases rle µiruiraiy glanu`s secierion oí LH. a
µeµriue loimone rlar Linus ro gonaual rissue anu srimulares male sex
loimone µiouucrion.
As you can see. clionic elevarion oí anuiogens rliougl uiugs oi
µiecuisoi µills may auveisely aííecr rle Louy`s naruial loimonal
iegularion meclanism. slurring uovn irs aLiliry ro µiouuce rlese
loimones on irs ovn. Peoµle vlo rake anuiogen Loosreis oi uiugs
virlour meuical suµeivision sloulu Le caieíul ro cycle anu moniroi rle
amounr anu inreivals so as ro µievenr a sreioiual uecline.
Ì»-¬±-¬»®±²» ¿²¼ ÜØÌ
º±® Ó¿¨·³«³ ß²¿¾±´·½ ׳°¿½¬
1le mosr anaLolic sreioiu loimones aie male anuiogens. ^any µeoµle
suííei íiom lov levels oí anuiogens Lecause oí viong uier. uiug aLuse.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
íî
oi oveiriaining. Unueisranuing rle Lasic Liological µiocesses rlar involve
anaLolic sreioiu µiouucrion may lelµ µiorecr one íiom loimonal uecline
anu mainrain maximum anaLolic imµacr.
1esrosreione is iegaiueu as rle mosr anaLolic male sreioiu loimone.
¨Big 1.¨ lovevei. isn`r as Lig as ir seems. In íacr. some ieseaicleis
consiuei resrosreione ro Le a µioloimone Lecause oí irs ielarively veak
acrions comµaieu ro orlei anuiogens. in µairiculai DH1.
1esrosreione is iesµonsiLle íoi many ciirical íuncrions. rle mosr
µieuominanr oí vlicl is ueíining anu ueveloµing male claiacreiisric
íearuies. incluuing sexual maruiarion anu íeiriliry. Hovevei. resrosreione
anaLolic acrions anu irs ielareu sexual uesiie anu aggiession aie
signiíicanrly aííecreu Ly orlei anuiogens. some oí vlicl aie as µorenr as
resrosreione. oi even moie so.
Gonauals conrain an enzyme rlar enaLles anuiogens ro Le conveireu ro
resrosreione. anu íuirlei inro DH1. DH1 is rle mosr µorenr male sreioiu
loimone. In íacr. irs acrions aie 10 rimes sriongei rlan rlose oí
resrosreione.
Any meuicarion. uiug. oi suLsrance rlar inliLirs rle conveision oí
resrosreione inro DH1 (sucl as µiosrare anu laii loss÷ielareu uiugs) may
auveisely aííecr sreioiu-ielareu anaLolic acrions on muscle rissue anu
may ueciease liLiuo anu imµaii sexual µeiíoimance. Oveiall.
resrosreione anu DH1 µlay a ciirical iole in giovrl. µorency. anu
íeiriliry.
Veiy lov µiorein uiers. µiolongeu íasring. anu ciasl uiers may cause a
ueciease in µlasma gloLulins. A uecline oí gonaual sreioiu-Linuing
gloLulins may auveisely aííecr all anaLolic sreioiu acrions.
norvirlsranuing sexual uesiie anu µorency.
Í Ì Û Î Ñ × Ü Ø Ñ Î Ó Ñ Ò Û Í
íí
ßÎÑÓßÌ×Æ×ÒÙO
ÌØÛ ÞÑÜÇÞË×ÔÜ×ÒÙ Ò×ÙØÌÓßÎÛ
ݱ²ª»®-·±² ±º Ì»-¬±-¬»®±²» ¬± Û-¬®±¹»²
Aiomarizing is cuiienrly consiueieu one oí rle mosr loiiiíic niglrmaies
oí LouyLuiluing. 1le conveision oí resrosreione ro esriogen via
aiomarizing is a naruial. age-ielareu symµrom. Hovevei. irs eííecrs on
young auulrs rouay aie sraggeiing.
1o avoiu oveiexµiession oí rle aiomarase enzyme. ir is imµoiranr ro
unueisranu vlar riiggeis irs acrions. 1le aiomarase enzyme is
iesµonsiLle íoi many unuesiiaLle esriogen-ielareu acrions rlar cause
auveise íeminizarion oí men. Hovevei. rle same enzyme µlays a ciirical
iole in rle íemale Louy. likely suµµoiring oµrimal esriogen levels.
In íemales. LH Linus ro rle cells oí rle ovaiy. vleie ir srimulares rle
synrlesis oí anuiosrenuione anu resrosreione. Only rlen. an auuirional
enzyme comµlex calleu aiomarase íinally conveirs anuiogens inro
esriogens. Aiomarase is a comµlex enuoµlasmic iericulum enzyme rlar is
also µiouuceu Ly auiµose íar rissue.
Ceirain conuirions. sucl as oveily ligl levels oí anuiogens. a congesreu
livei. oi ligl Louy íar. may leau ro rle oveiexµiession oí rle aiomarase
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
íì
ØÑÉ ÌÛÍÌÑÍÌÛÎÑÒÛ
ßÒÜ ÜØÌ ßÎÛ ÐÎÑÜËÝÛÜ
In males. LH Linus ro leyuing cells. vlicl srimulare resrosreione
µiouucrion. 1esrosreione is moLilizeu ro rle µlasma anu also
caiiieu ro seiroli cells Ly a sµecial µiorein caiiiei÷rle anuiogen-
Linuing µiorein (ABP). In seiroli cells. resrosreione is conveireu ro
DH1. Borl 1 anu DH1 aie caiiieu in rle µlasma Ly a sµeciíic
gonaual sreioiu-Linuing gloLulin (GSBG) unril rley ieacl rleii
raiger. In a numLei oí raiger rissues. resrosreione can conveir ro
DH1.
enzyme. iesulring in rle íeminizarion oí men. sruLLoin íar gain (usually
aiounu rle Lelly anu clesr). anu a uecline in anaLolic anuiogen level. a
conuirion rlar evenrually inliLirs muscle giovrl.
Livei ueroxiíicarion anu a ieuucrion in Louy íar aie µioLaLly rle mosr
Leneíicial merlous íoi encouiaging anriaiomarase acriviry. Borl can lelµ
maximize sreioiu loimone urilizarion anu rleii anaLolic acrions.
Some anriaiomarase uiugs aie availaLle. Lur rlese lave seveie siue
eííecrs. incluuing livei roxiciry. 1le eííecriveness oí naruial anriaiomarase
riearmenrs. in eirlei leiLal oi nuriirional suµµlemenr íoim. las nor Leen
µioven. Þeveirleless. some exµeirs Lelieve rlar ceirain leiLs. sucl as
sringing nerrle anu ílaxseeu lignan íiLei. may exliLir some anriaiomarase
µioµeiries. ^oie ieseaicl is neeueu íoi moie conclusive eviuence oí rleii
eííecriveness.
ÌØÛ ÝÑÝÕÌß×Ô ØÑÎÓÑÒÛ ×ÓÐßÝÌ
Sreioius acr rogerlei. somevlar like a vell-mixeu cockrail oí loimones.
Deiiveu íiom rle gonauals anu rle auienal glanus. rley inuiiecrly
enlance oi inliLir eacl orlei`s acrions. 1le auienal coirex µiouuces
rliee classes oí sreioiu loimones rlar µlay imµoiranr ioles in rle
anaLolic µiocess leauing ro muscle gain.
Í Ì Û Î Ñ × Ü Ø Ñ Î Ó Ñ Ò Û Í
íë
ÍËÓÓßÎÇO
ßÒßÞÑÔ×Ý ÍÌÛÎÑ×Ü ßÝÌ×ÑÒÍ
Gonaual anaLolic sreioiu loimone synrlesis occuis uuiing
íasring anu exeicise via rle acrivarion oí cellulai íacroi cA^P anu
irs ielareu acrions. Higl clolesreiol levels renu ro ueciease sreioiu
loimone synrlesis. Higl Louy íar anu a ligl level oí anuiogens
couµleu virl a sriesseu livei may inciease aiomarase acriviry (i.e..
conveir resrosreione ro esriogen). rlus auveisely aííecring
resrosreione-ielareu anaLolic anu sexual imµacr. Lov-µiorein
uiers. lov-íar. lov-caloiie. anu ciasl uiers may suµµiess sreioiu
loimone levels. Higl-íar. ligl-caloiie meals may lelµ µiomore
sreioiual acrions.
Some oí rle auienal loimones. sucl as coirisol anu aluosreione. aie
geneially consiueieu ro Le rle ¨Lau guys¨ Ly LouyLuilueis anu arlleres.
Hovevei. as you`ll soon see. rleie aie no goou oi Lau sreioius.
In íacr. rle only ¨Lau guy¨ is a clionically inuuceu suLsrance. Wlen
anyrling occuis clionically. rle Louy loses irs ovn aLiliry ro naruially
conriol rle comµlex oí íoices rlar keeµ ir alive anu vell. Lacl íoice÷
vlerlei a cellulai íacroi oi an enzyme÷iegulares oi meuiares ciirical liíe
íuncrions. Once clionically inliLireu oi clionically acrivareu. a
Liological µiocess can leau ro a meraLolic carasrioµle virl seveie
consequences rlar comµiomise rle Louy`s aLiliry ro íuncrion.
ßÜÎÛÒßÔ ÍÌÛÎÑ×Ü ÚËÒÝÌ×ÑÒÍ
As noreu µieviously. auienal sreioius µlay a ciirical iole in iegularing
sriess-ielareu ieacrions. incluuing ieacrions ro µlysical sriess. As you`ll
see. all auienal loimones lelµ rle Louy suivive in rougl sriessíul
conuirions sucl as µlysical uangei. lack oí íoou. iniuiies. anu rle neeu ro
enuuie exrieme µlysical sriain.
1le rliee classes oí auienal sreioius aie glucocoiricoius.
mineialocoiricoius. anu anuiogens:
1. Ù´«½±½±®¬·½±·¼- µiimaiily iegulare sriess-ielareu anri-inílammaroiy
ieacrions.
2. Ó·²»®¿´±½±®¬·½±·¼- iegulares rle Louy`s level oí souium anu
µorassium. anu
3. ß²¼®±¹»²- iegulare rle same anaLolic anu sexual acrions as gonaual
male sreioiu loimones.
1le auienal coirex consisrs oí rliee main iegions oi zones. Lacl iegion
µiouuces irs ovn uisrincr sreioiu loimones anu las irs ovn enzyme
Lalance rlar. once acrivareu. uicrares sµeciíic sreioiu loimone
µiouucrion. Inreiesringly. rle same auienal zones rlar µiouuce anaLolic
anuiogens can also synrlesize coirisol.
1le íacr rlar coirisol anu anuiogens aie seciereu Ly rle same glanu
zone may ielare ro a suivival-like meclanism rlar iegulares rlese rvo
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
íê
anragonisric íoices ro µievenr rle oveiexµiession oí eacl. Biologically.
Lorl anaLolic anuiogens anu coirisol µlay imµoiranr ioles in
iecuµeiarion. µievenring muscle vasre anu enlancing rissue ieµaii.
ØÑÉ ÌÑ ÌßÕÛ ßÜÊßÒÌßÙÛ
ÑÚ ÌØÛ ÝÑÎÌ×ÍÑÔ ÉßÊÛ
λ¿½¸ Ó¿¨·³«³ ß²¿¾±´·½
ᬻ²¬·¿´ Ü«®·²¹ Û¨»®½·-»
In rleoiy. sriess loimones inliLir muscle gain. Hovevei. in liíe. rlings
aµµeai quire uiííeienr. In íacr. sriess anu muscle gain go lanu in lanu.
sucl as uuiing exeicise. 1le level oí rle sriess loimone coirisol iises anu
íalls in a vavelike mannei uuiing exeicise. 1aking auvanrage oí rle
coirisol vave via sµecial exeicise inreivals may lelµ inuuce a µeak
anaLolic µorenrial.
1lis is lov ir voiks: Coirisol µiouucrion is srimulareu Ly rle
lyµorlalamic sriess-ielareu loimone auienocoiricoscoµic loimone
(AC1H). AC1H is a srimularing loimone rlar is seciereu uuiing sriess
oi íasring. AC1H µlays a maioi iole in iegularing a negarive íeeuLack
looµ rlar conriols ciicularing levels oí coirisol. Llevareu levels oí coirisol
voulu ueciease ciicularing levels oí coiricorioµlin-ieleasing loimone
(rle loimone rlar iegulares AC1H). rlus uecieasing AC1H anu coirisol
level. 1lar negarive conriol looµ is µioLaLly vlar keeµs rle coirisol level
íiom skyiockering uuiing µlysical sriess anu gives ir a vavelike
claiacreiisric.
Borl coirisol anu anuiogen levels aie elevareu uuiing exeicise.
Þonerleless. rle auienal glanu is nor a main souice oí anuiogen
µiouucrion. In íacr. oveiall anuiogen levels can inciease. µioLaLly
Lecause oí an inciease in Lorl gonauals anu auienal anuiogens. Ioi
maximum anaLolic imµacr. ir`s imµoiranr ro keeµ anuiogen levels ligl
anu coirisol levels lov.
Unueiearing couµleu virl exeicise incieases levels oí Lorl anuiogens
anu coirisol. Hovevei. Lecause oí rle coirisol vave. rleie is a rlieslolu
Í Ì Û Î Ñ × Ü Ø Ñ Î Ó Ñ Ò Û Í
íé
rime Ly vlicl coirisol levels ueciease. 1lis remµoiaiy ueciease in
coirisol level may cieare a loimonal Lalance rlar íavois anuiogen ro
coirisol anu rleieLy lelµs inciease anaLolic µorenrial. 1leieíoie.
uuiarion oí exeicise inreivals is mosr imµoiranr in ueíining vlerlei rle
exeicise-ielareu sriess vill inuuce an anaLolic oi a caraLolic srare.
1o rake auvanrage oí rle coirisol vave. riy ro incoiµoiare a íev minures
oí inrense µievoikour sers (eirlei iesisrance exeicise oi sµiinr inreivals).
1lese inrense vaimuµ sers may lelµ acrivare rle coirisol vave. inuucing
a slaiµ iise anu íall in coirisol levels. rleieLy giving rle Louy rle
rlieslolu rime ir neeus ro inuuce a remµoiaiy lov coirisol level anu ro
esraLlisl maximum anaLolic µorenrial íoi rle uµcoming voikour ser.
Í«°»®-»¬- ¿²¼ Ú±®½»¼ Í»¬-
Suµeisers anu íoiceu sers can lelµ inuuce rle maximum anaLolic srare.
Long iesisrance suµeisers rlar rake Lerveen 1 anu 3 minures íolloveu Ly
a íoiceu ser (a ser rlar is íoiceu immeuiarely aírei rle comµlerion oí an
inrense. µie-exlausring ser) vill mosr likely gianr rle amounr oí rime
neeueu ro comµlere a íull coirisol vave. 1lis merlou allovs rle coirisol
level ro uioµ virlin rle rime iange oí rle suµeiser anu rle íoiceu
ieµeririon. Simµly µur. long anu giueling inrense sers can inciease one`s
clance oí esraLlisling Lerrei anaLolic µorenrial.
ر© ¬± Ì¿µ» ß¼ª¿²¬¿¹» ±º ¬¸» Í»½±²¼ ¿²¼
̸·®¼ ݱ®¬·-±´ É¿ª»- Ü«®·²¹ ɱ®µ±«¬-
1o íully maniµulare sreioius acrions. you sloulu riy ro rake auvanrage
oí rle seconu anu rliiu coirisol vaves uuiing exeicise. You can uo rlis
in a couµle oí vays:
º Keeµ youi voikour sloir. Aírei inrense vaimuµ sers. uo one gianr
suµeiser. rlen move on ro rle nexr exeicise. Do rle same iourine
again. Lur sloiren youi vaimuµ sers. Incoiµoiare rliee exeicises µei
voikour.
º 1ake sloir iesr inreivals Lerveen sers. Long iesrs Lerveen sers may
give rle Louy enougl rime ro ieesraLlisl a ligl coirisol level rovaius
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
íè
rle nexr ser. On rle orlei lanu. sloir iesr µeiious Lerveen sers
may conrinue ro lovei coirisol levels Lecause oí an alieauy
elevareu coirisol. A ligl coirisol level maiks an uµcoming coirisol
uecline. A lov coirisol level maiks an uµcoming coirisol inciease.
1leieíoie. vlen incoiµoiaring sloir iesrs Lerveen sers virl a
ielarively ligl coirisol level. rake auvanrage oí rle uµcoming
coirisol uecline rovaius rle nexr exeicise ser.
As aLsuiu as ir may sounu. ir is rle ligl levels oí coirisol rlar lelµ
esraLlisl maximum uµcoming anaLolic µorenrial. In íacr. inrense
enuuiance riaining las a µioíounuly ielaxing eííecr on rle Louy Lecause
oí rle naruie oí rle coirisol vave. Ioi rlar marrei. any exeicise can lelµ
ieuuce sriess ií ir is uone µioµeily. A riaineu Louy can coµe virl sriess
Lerrei rlan a seuenraiy one can. 1liougl auaµrarion. rle Louy may ger
rouglei Ly sloirening coirisol vaves anu avoiuing ligl coirisol
ílucruarions rlar aie associareu virl µanic ieacrions anu imµaiieu
µeiíoimance.
Oveiall. auienal sreioius lelµ rle Louy suivive unuei sriessíul
conuirions. ^aniµularing rle coirisol vave ro voik íoi you is one vay
ro rake auvanrage oí youi suivival meclanism ro ger rouglei anu
sriongei.
ßÔÜÑÍÌÛÎÑÒÛ ÚÑÎ
ÍËÎÊ×ÊßÔ ßÒÜ ÓËÍÝÔÛ ÌÑÒ×ÒÙ
Aluosreione is an auienal mineialocoiricoiu loimone rlar iegulares ion
mineial Lalance anu Lloou µiessuie via souium anu µorassium µumµs.
Aluosreione is oíren iegaiueu as a ¨Lau guy¨ Lecause oí irs µiesumeu
auveise eííecrs on Lloou µiessuie anu varei ierenrion. Ir is acrivareu Ly
rle loimone angiorensin. ueiiveu íiom rle acrions oí rle kiuney on rle
livei.
Aluosreione acrions µioLaLly lelµeu luman Leings suivive uuiing
rimes oí salr ueíiciencies. Salr. once consiueieu a µiecious commouiry.
vas oíren unoLrainaLle. 1liougl many yeais oí evolurion. rle luman
Louy las auaµreu µiimaiily ro íoou rlar vas minimally µiocesseu anu
lau a signiíicanrly ligl iario oí µorassium ro souium. Porassium. a
naruial uiuieric mineial. acrivares aluosreione anu also lelµs iemove
varei íiom rle rissues. rlus alleviaring euema anu varei ierenrion.
Í Ì Û Î Ñ × Ü Ø Ñ Î Ó Ñ Ò Û Í
íç
Looking ar lov rle luman Louy is Liologically equiµµeu ro Lerrei
suivive unuei conuirions oí µlysical laiusliµ anu íoou ueµiivarion. one
miglr concluue rlar an innei visuom is ueeµly emLeuueu inro Lasic
luman naruie. Plysical sriess sucl as exeicise. as vell as enuuiing
µeiious oí unueiearing. voulu likely acrivare a mosr µoveiíul innei
meclanism rlar íoices rle Louy ro imµiove irselí ro auaµr ro nuriirional
sriess anu laiusliµ. Peiiouically iesriicring souium anu earing ligl-
µorassium íoous voulu naruially acrivare rle mineialocoiricoiu
aluosreione anu irs ielareu acrions.
Aluosreione. vlicl is iesµonsiLle íoi rle ieaccumularion oí souium.
miglr inuiiecrly lelµ inuuce a µieliminaiy anaLolic µorenrial in vlicl
cell memLianes aie alkalizeu via souium µumµ. Wlen acrivareu. rle
souium µumµ. oi as ir`s also calleu÷rle souium clannel÷incieases
souium ions in rle cell. a µiocess necessaiy íoi muscle conriacrions as
vell as orlei meraLolic íuncrions. incluuing cellulai giovrl.
1le ancienr Gieeks iegaiueu salr as a suLsrance rlar Loosrs µlysical
µovei. Aluosreione is a veak sreioiu. anu uiers rlar aie oveily salry anu
ueíicienr in µorassium clionically ueacrivare rlis loimone. Long µeiious
oí souium iesriicrion can ieacrivare aluosreione Lur may evenrually leau
ro varei ierenrion anu elevareu Lloou µiessuie vlen souium is
ieinriouuceu. Conveisely. loauing rle Louy virl µorassium Ly earing
µorassium-iicl íoous sucl as avocauoes. romaroes. µoraroes. anu veggies
naruially lelµs acrivare aluosreione. sraving oíí unuesiiaLle varei
ierenrion anu irs ielareu Lloou-µiessuie ílucruarions.
Aluosreione inuuces elecriical clange in muscle cells Ly alloving an
inciease in cellulai souium. 1lis µiocess may lelµ inuuce musculai
acrion µorenrial virl liglei oveiall muscle rone. (^uscle acrion µorenrial
is uiscusseu in moie ueµrl in Claµrei S. ¨Suµei ^uscle.¨)
Comµlere nuriirion anu suííicienr caloiies aie a musr íoi µioµei sreioiu
loimonal acriviry. Claµrei 4 coveis rle anaLolic acrions oí uieraiy íarry
acius anu rle ciucial iole rley µlay in iegularing sreioiuogenesis (sreioiu
loimone synrlesis). 1le claµrei also oííeis µiacrical auvice aLour lov
ro rake auvanrage oí ingesring uieraiy íars ro inuuce a maximum anaLolic
srare.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ìð
Í Ì Û Î Ñ × Ü Ø Ñ Î Ó Ñ Ò Û Í
ìï
ͬ»®±·¼ λ½»°¬±®- Í«°»® ß½¬·±²- ø½±²¬ò÷
1le sreioiu loimone ieceµrois Lelong ro rle sreioiu anu rlyioiu
loimone ieceµrois suµeiíamily oí µioreins rlar incluue ieceµrois
íoi sreioiu loimones. rlyioiu loimones. viramin D. anu viramin
A (ierinoic aciu).
Wlen acrivareu. sreioiu loimone ieceµrois Linu ro sµeciíic
nucleoriue sequences in rle DÞA. ieíeiieu ro as loimone
iesµonse elemenrs (HRLs). HRLs coulu lave eirlei acrivaring oi
ieµiessing acrions on rleii raiger genes. ^osr imµoiranr. seveial
ieceµrois aie incluueu ro inreiacr virl orlei riansciiµrional
meuiarois. Ioi insrance. ierinoic aciu X ieceµrois (RXRs) lave
Leen slovn ro enlance rle DÞA Linuing oí rlyioiu loimone
ieceµrois. vlicl lave a ligl aííiniry íoi incieasing eneigy
µiouucrion anu loveiing clolesreiol. rlus enlancing sreioiu
loimone synrlesis.
Recenr ieseaicl las uncoveieu eviuence oí inreiacrions Lerveen
rle sreioiu iesµonse elemenr RXRs virl anorlei suµeiíamily oí
µiorein-acrivareu ieceµrois÷µeioxisome µioliíeiareu acrivareu
ieceµrois (PPARs). PPARs aie cuiienrly oí sµecial inreiesr in
scienriíic ieseaicl iegaiuing íuruie meuicinal use as a cuie íoi
uiaLeres. ieuucing Lloou liµius anu clolesreiol.
Wlen acrivareu. ceirain PPAR giouµs sucl as PPARa oi PPARg
can lelµ inciease insulin sensiriviry anu alrei rle comµosirion oí
auiµose íar rissue. 1le inreiacrion oí PPARs virl sreioiual
ieceµrois elemenrs ro íoim lereiouimeis. vlicl aííecr insulin
ieceµrois anu íar rissue comµosirion. leau ro rle conclusion rlar
sreioiu loimone inreiacrions go íai Leyonu rleii riauirional
µeiceiveu íuncrions as giovrl. sex. anu sriess iegularois. 1le
sreioiu loimone ieceµroi-ielareu nucleoric acriviry inreiacrs virl
orlei loimones` nucleic sires ro inuuce a µoveiíul Liological
imµacr on íar Luining. anriaging. anu µiorecrion íiom meraLolic
uecline.
Í«³³¿®§æ ͬ»®±·¼ ر®³±²»-O
ß²¿¾±´·½ ׳°¿½¬
º Acrivarion oí cellulai íacroi cA^P via unueiearing anu exeicising
incieases sreioiu loimone synrlesis in sreioiu loimone÷µiouucing
cells.
º ^ainraining lov clolesreiol levels lelµs oµrimize sreioiu loimone
µiouucrion.
º Anriaiomarase acrions÷Livei ueroxiíicarion. íar loss. anu mainraining
noimal levels oí anuiogens (avoiuing clionic oveisµiking anuiogen
level via suµµlemenr oi uiugs) all lelµ µievenr oveiexµiession oí rle
aiomarase enzyme (conveision oí resrosreione ro esriogen).
º Laring ligl-µorassium íoou acrivares aluosreione. virl irs µioLaLle
suivival-ielareu µiimal muscle-roning µorenrial.
º Higl eneigy ruinovei÷Peiiouic cycles oí exeicise anu unueiearing
lelµ enlance íar anu clolesreiol ieuucrion. rlus incieasing sreioiu
loimone acriviry.
º Incoiµoiaring inrense vaimuµ sers. inrense anu long suµeisers. anu
íoiceu sers in voikour iourines virl sloir iesr inreivals Lerveen sers
may lelµ rake auvanrage oí rle coirisol vave. rleieLy esraLlisling
Lerrei anaLolic µorenrial uuiing exeicise as vell as imµioving oveiall
ieacrions ro sriess.
º Comµlere nuriirion anu suííicienr caloiies aie ciirically imµoiranr íoi
µioµei sreioiual acriviry.
º Clionic caloiie iesriicrions. lov-íar anu lov-caiL uiers may suµµiess
sreioiu µiouucrion anu rleieLy auveisely eííecr liLiuo. µlysical
µeiíoimance. anu oveiall giovrl.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ìî
Í×ÒÙ ×ÛÌßÎÇ ßÌÍ
ÚÑÎ ßÈ×ÓËÓ
ÎÑÉÌØ
ß²¿¾±´·½ ß½¬·±²- ±º Ú¿¬¬§ ß½·¼-
Iarry acius lave a µioíounu eííecr on muscle gain anu íar loss. Iar is
rle Luiluing Llock oí all cell memLianes. Ir is a µiecuisoi íoi all sreioiu
loimones anu some neuioriansmirreis. Iar is also a µieíeiieu íuel íoi
skeleral muscles. ^osr imµoiranrly. ceirain íarry acius can geneiare a
loimonelike eííecr on rle Louy. iegularing anaLolic anu caraLolic acrions.
1lis claµrei coveis rle anaLolic acrions oí essenrial íarry acius (LIAs).
Wlerlei one gains oi vasres muscle ueµenus somevlar on rle
µioinílammaroiy anu anri-inílammaroiy acrions oí LIAs. Dieraiy íar
comµosirion can aííecr rle uiiecrion oí many meraLolic acrions. incluuing
muscle gain anu íar loss. Alrlougl íarry acius lave eaineu a ieµurarion as
Leing eirlei goou oi Lau. rlose value iuugmenrs aie somerimes
misleauing. µairiculaily virl iegaiu ro muscle gain anu íar loss. 1le
quesrion oí vlar is ¨goou¨ anu vlar is ¨Lau¨ neeus ro Le ieauuiesseu.
ÙÑÑÜ ÚßÌÍô ÞßÜ ÚßÌÍ
Lveiy uiama µlays rle goou guys againsr rle Lau guys. We see rle
uiama µlay our in µolirics. in lisroiy. anu in oui eveiyuay lives. Oui iueas
aLour vlar is goou anu vlar is Lau clange accoiuing ro rle rimes in
vlicl ve live anu in rle inuiviuual ciicumsrances oí oui lives. Wlar is
consiueieu goou nov may Le consiueieu Lau larei. anu vice veisa.
1le norion rlar rleie aie goou íars rlar can leal anu Lau íars rlar can
kill íiies rle imaginarion: We rliill ro rle iuea oí a uiamaric sriuggle
Lerveen rle íoices oí goou íars anu evil íars. Wlo vill Le rle ulrimare
vicroi.. ve vonuei. Because oí oui unceirainry. anu even oui íeai.
aiounu rle issue oí goou íars veisus Lau íars. many oí us lave ueveloµeu
µloLias aLour íar anu arremµr ro avoiu rlem alrogerlei. ^ear
consumµrion las ueclineu signiíicanrly. anu sales oí lov-íar íoous lave
ieacleu iecoiu ligls.
Belieís aLour rle Liological acrions oí íarry acius as Leing goou oi Lau
seem ro lave oiiginareu íiom a uisease µoinr oí viev. Because leair anu
Lloou µiessuie uiseases aie alvays associareu virl inílammarion anu
µain. any anri-inílammaroiy suLsrance las Leen consiueieu ro Le solely
Leneíicial. vleieas any µioinílammaroiy agenr las Leen consiueieu
laimíul anu Lau. Hovevei. liíe is nor a uisease µiocess. anu luman
Leings neeu nor aµµioacl rleii uaily uiers as an exeicise in uaily lealrl-
ciisis managemenr. 1le íacr rlar somerling is consiueieu Leneíicial ro
rle Louy uoes nor mean rlar ir is alvays goou. anu vice veisa.
ÚÑÑÜ ÚÑÎ ÍÛÈ ßÒÜ ÓËÍÝÔÛÍ
Alrlougl novauays mear anu cleese aie oíren iegaiueu as rle mosr
íarrening anu uangeious íoous. rlese same íoous veie once iegaiueu as
rle giear sriengrl Luilueis. Ancienr Gieeks anu Sµairans consiueieu mear
ro Le rle íoou oí vaiiiois. Some anrlioµologisrs lave suggesreu rlar rle
luman Louy lasn`r clangeu mucl since rle Srone Age. Ií rlar is riue.
rlen mouein luman Leings aie srill Liologically uesigneu ro Leneíir íiom
a lunrei-garleiei uier rlar incluues mear anu íar.
^ear. eggs. anu uaiiy íoous can inueeu lelµ enlance vigoi anu µorency.
On rle orlei lanu. rle mearless vegeraiian uier÷anu in µairiculai. rle
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ìì
vegan uier÷may lelµ µiorecr againsr caiuiovasculai uisease. Þeveirleless.
a vegeraiian uier may also auveisely aííecr liLiuo anu viiiliry anu may
even comµiomise Lorl arlleric anu sexual µeiíoimance.
^ear. eggs. anu uaiiy íoous conrain somerling rlar aííecrs sexual
µorency. 1lis ceirain somerling also µlays a ciirical iole in numeious
Liological íuncrions. incluuing muscle gain anu íar loss. 1lis somerling
is rle so-calleu Lau íar.
ÚßÌ ßÒÜ ÍËÎÊ×ÊßÔ
In muscle giovrl anu íar Luining. íar µlays a comµlex iole rlar may
involve rle luman caµaLiliry ro coµe virl sriess. 1le aLiliry ro auaµr ro
sriess anu laiusliµ keµr eaily lumans alive uuiing uiííiculr µlysical
conuirions rlar incluueu µlysical rliears. rle íeai iesµonse. anu íamine.
1lis suivival meclanism is µairially iegulareu Ly rle acrions oí ceirain
íarry comµonenrs calleu essenrial íarry acius (LIAs). 1le voiu essenrial
means rlar LIAs cannor Le µiouuceu Ly rle Louy anu rleieíoie musr Le
oLraineu íiom a uieraiy souice.
ÐÎÑÍÌßÙÔßÒÜ×ÒÍ ßÒÜ ÙÎÑÉÌØ
1o uelivei rleii acrions. LIAs musr íiisr conveir inro rleii acrive.
loimonelike ueiivarives calleu µiosraglanuins (PGs). LIAs µiouuce µio-
anu anri-inílammaroiy µiosraglanuins. Piosraglanuins aie uiviueu inro
rliee maioi giouµs: PG Seiies 1 anu 3 µiosraglanuins. vlicl aie mosrly
anri-inílammaroiy anu rleieíoie consiueieu goou: anu PG Seiies 2
µiosraglanuins. vlicl aie mosrly µioinílammaroiy anu rleieíoie
consiueieu Lau.
Iionically. ir is rle allegeuly Lau µiosraglanuins rlar aie mosr acrive in
oui íiisr ieacrions ro sriess. 1le µioinílammaroiy µiosraglanuins lelµ
µiorecr rle Louy íiom µlysical sriess anu iniuiy Ly acrivaring an insranr
immune iesµonse anu Ly esraLlisling giovrl srimularion íoi rissue ieµaii
anu imµioveu muscle comµosirion íoi Lerrei suivival.
Ë Í × Ò Ù Ü × Û Ì ß Î Ç Ú ß Ì Í Ú Ñ Î Ó ß È × Ó Ë Ó Ù Î Ñ É Ì Ø
ìë
ÙÎÑÉÌØóÍÌ×ÓËÔßÌ×ÒÙ ÛÚß
1le essenrial íarry aciu rlar riiggeis µioinílammaroiy giovrl-
srimularing acrions is calleu aiacliuonic aciu (AA). Aiacliuonic aciu is
an omega-6 long-clain µolyunsaruiareu íarry aciu íounu aLunuanrly in
mear. egg yolk. anu uaiiy. AA is consiueieu rle ¨voisr¨ oí all rle Lau
guys. Þuriirion exµeirs vain oí AA`s uangeious eííecrs Ly linking ir virl
caiuiovasculai uisease anu cancei. Wlen oveiexµiesseu. AA may inueeu
inciease rle iisk oí cancei. Lur so uo all oí rle mosr µorenr anaLolic
agenrs. incluuing giovrl loimone anu resrosreione.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ìê
ß²¬·ó ¿²¼ Ю±·²º´¿³³¿¬±®§ Ю±-¬¿¹´¿²¼·²-
ßÎßÝØ×ÜÑÒ×Ý ßÝ×ÜKÍ ÍÌ×ÓËÔßÌ×ÒÙ
ÛÚÚÛÝÌ ÑÒ ÍÌÛÎÑ×Ü ØÑÎÓÑÒÛÍ
Aiacliuonic aciu srimulares rle µiouucrion oí sreioiu loimone
rliougl a sµecial iegularoiy µiorein calleu sreioiuogenic acure
iegularoiy µiorein (SrAR). 1lis µiorein µlays a ciirical iole in
srimularing sreioiu Liosynrlesis. Irs main acrion involves
íaciliraring rle riansíei oí clolesreiol ro rle innei miroclonuiial
memLiane. rlus acceleiaring sreioiu loimone synrlesis.
Anri-inílammaroiy Seiies 1 DGLA ueiiveu
Anri-inílammaroiy Seiies 3 LPA DHA
Inílammaroiy Seiies 2 Aiacliuonic aciu
(DGLA ueiiveu)
ÙÎÑÉÌØó×ÒØ×Þ×Ì×ÒÙ ÛÚßÍ
Borl essenrial íarry acius÷omega-3 anu omega-6÷aie consiueieu
essenrial anu Leneíicial. Þeveirleless. omega-3 LIA is íearuieu as rle
cuiienr íavoiire in uier Looks. Iisl oil iicl in rle omega-3 íarry acius LPA
anu DHA is one oí rle mosr µoµulai nuriirional µiouucrs solu in lealrl
íoou sroies anu µlaimacies. Omega-3 LIA is acrively involveu in ciirical
Liological íuncrions. incluuing imµioving cognirive íuncrions. alleviaring
µain anu inílammarion. loveiing Lloou µiessuie anu clolesreiol.
imµioving insulin sensiriviry. anu inliLiring rumoi íoimarion. Hovevei.
as Leneíicial as LIAs aie. one may vonuei ií rley aie as goou as rley
seem.
By rle 1930s. scienrisrs lau uiscoveieu rlar ceirain µiosraglanuins rlar
ieuuce µain anu inílammarion also inliLir rle moLilizarion oí íarry acius
íiom auiµose rissue íoi eneigy. In orlei voius. ceirain anri-inílammaroiy
µiosraglanuins rlar aie consiueieu goou µiosraglanuins may suµµiess rle
Louy`s aLiliry ro Luin íar. OLviously. rlis is nor goou nevs íoi µeoµle
vlo vanr ro imµiove rleii Louy comµosirion.
Auuirionally. omega-3 íarry acius may inliLir auienal acrions. Auienal
loimones acrivare cellulai íacroi cA^P. vlicl is necessaiy íoi all
cellulai anaLolic-srimularing acrions anu íar Luining. ^oieovei. Lorl
auienal loimones anu aiacliuonic aciu aie somelov involveu in rle
srimularion oí sreioiu loimones acrions necessaiy íoi muscle gain anu
oveiall iecuµeiarion. 1lar auienal AA-ielareu µiocess may Le
inreiiuµreu Ly rle acrions oí omega-3 LIAs. Omega-3 íarry acius voik
as Lera-Llockeis. Llocking rle Lera-auienoieceµrois similaily ro rle vay
Lera-Llockei uiugs voik. Omega-3 LIAs can lelµ lovei caiuiac sriess
anu ieuuce Lloou µiessuie.
Hovevei. rle µlaimacological eííecr oí omega-3 oils may Le ro inliLir
giovrl anu íar Luining. All Lera-Llockei uiugs may also cause siue
eííecrs. incluuing uecieaseu liLiuo anu imµaiieu sexual µeiíoimance.
Ë Í × Ò Ù Ü × Û Ì ß Î Ç Ú ß Ì Í Ú Ñ Î Ó ß È × Ó Ë Ó Ù Î Ñ É Ì Ø
ìé
ÛÚß ÞßÔßÒÝÛ ÚÑÎ
ÓßÈ×ÓËÓ ÐÛÎÚÑÎÓßÒÝÛ
Omega-3 anu omega-6 LIAs iegulare one anorlei`s acrions. In íacr.
µio- anu anri-inílammaroiy µiosraglanuins lelµ mainrain lealrly
meraLolic µiocesses rlar involve an inílammaroiy immeuiare iesµonse ro
sriess. sucl as uuiing exeicise. íolloveu Ly an anri-inílammaroiy
seconuaiy srage iesµonse rlar ieuuces inílammarion anu íacilirares íinal
iecuµeiarion µiocesses rlar incluue rissue ieµaii anu muscle
ueveloµmenr.
Borl inílammaroiy anu anri-inílammaroiy µiosraglanuins aie
Leneíicial. anu Lorl aie ciirical íoi oµrimal lealrl. As ve µieviously
srareu. rle allegeu Lau guys may lelµ you ieacl maximum giovrl
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ìè
ßß ßÜÎÛÒßÔ ÙÎÑÉÌØ ×ÓÐßÝÌ
Auienal loimones µlay a ciirical iole in iegularing ieacrions ro
sriess. Recenr cancei ieseaicl ieveals rle imµoiranr iegularoiy
iole oí Lera auienoieceµrois in rle acrivarion anu ielease oí AA.
Lxµeiimenrs conuucreu ar rle College oí Vereiinaiy ^euicine ar
rle Univeisiry oí 1ennessee. Knoxville ievealeu rlar auieneigic
agonisrs causeu rle ielease oí AA anu srimulareu DÞA synrlesis.
vlile Lera-Llockeis sucl as COX inliLirois oi LOX inliLirois
Llockeu rlis giovrl-srimularing eííecr.
Ir is ieasonaLle ro assume rlar rleie is a sriong suivival
meclanism rlar involves µioinílammaroiy giovrl-srimularing
agenrs rlar can lelµ rle Louy iecuµeiare íiom sriess-ielareu
caraLolic ciises anu ger even rouglei anu sriongei Ly Luiluing nev
rissue. 1lis suivival-ielareu ieacrion ro sriess involves all anaLolic
agenrs. incluuing sreioius. µiosraglanuins. cyrokines. auienal
loimones. cellulai íacroi cA^P. anu giovrl loimone. Peoµle
vlo rake anri-inílammaroiy uiugs oi µainkilleis sucl as Lera-
Llockeis oi COX inliLirois sloulu Le avaie rlar rlese uiugs
signiíicanrly aííecr giovrl.
µorenrial. vleieas rle allegeu goou guys may lelµ you rake auvanrage oí
rle inirial giovrl µorenrial ro íinally íacilirare anaLolic acrions rlar
incluue rissue iecuµeiarion. ieµaii. anu ueveloµmenr.
Once in Lalance. uieraiy LIAs aie likely ro gianr Leneíicial
µiosraglanuins acriviry. Hovevei. an imLalance oi ueíiciency oí LIAs can
leau ro clionic oveiexµiession oí one LIA ovei rle orlei. Dieraiy LIA
imLalance can auveisely cause clionic oveiacriviry oí eirlei µio- oi anri-
inílammaroiy µiosraglanuins. a conuirion rlar is µorenrially exriemely
uesriucrive anu may leau ro clionic uisease oi an oveiall meraLolic
Lieakuovn.
ÛÚß ÎßÌ×ÑÍ ÚÑÎ ÎÛÜËÝ×ÒÙ ×ÒÚÔßÓÓßÌ×ÑÒô
ÍÛÒÍ×Ì×Æ×ÒÙ ×ÒÍËÔ×Òô ßÒÜ Ùß×Ò×ÒÙ ÓËÍÝÔÛ
^ainraining rle µioµei Lalance Lerveen uieraiy omega-6 anu omega-3
LIAs is oí rle urmosr imµoirance in ieuucing inílammarion. sensirizing
insulin. anu gaining muscle.
Ë Í × Ò Ù Ü × Û Ì ß Î Ç Ú ß Ì Í Ú Ñ Î Ó ß È × Ó Ë Ó Ù Î Ñ É Ì Ø
ìç
ÝÛÔÔ ÓÛÓÞÎßÒÛ ×ÒÌÛÙÎ×ÌÇ ÚÑÎ
ÓßÈ×ÓËÓ ÐÛÎÚÑÎÓßÒÝÛ
Lssenrial íarry acius aie rle Luiluing Llocks oí cell memLianes.
1le cell memLiane is a Laiiiei claiacreiizeu Ly liglly selecrive
µeimeaLiliry. Ir is involveu in rle µiocess oí eneigy riansíoimarion
anu cellulai communicarion rliougl sµecial memLiane ieceµrois
rlar aie sensirive ro exreinal srimuli. 1le cell memLiane consisrs
oí a uouLle layei oí µlosµloliµius conraining Lorl omega-6 anu
omega-3 íarry acius. incluuing AA. DHA. anu LPA. 1lese long-
clain µolyunsaruiareu íarry acius conriiLure ro rle ílexiLiliry oí
rle cell`s memLiane. IlexiLiliry oí cell memLianes is ciirical íoi
µioµei ieceµroi Linuing. ionic ílov. anu oveiall iegularion oí
eneigy µiouucrion anu giovrl. LIA ueíiciencies oi LIA
imLalance can leau ro imµaiieu cellulai meraLolism rlar may
auveisely maniíesr irselí as insulin insensiriviry. íar gain. anu
cessarion oí giovrl.
As a iule. µeoµle vlo suííei íiom acure oi clionic inílammarion iesulring
íiom uisease. iniuiy. oi µosrexeicise ieacrion sloulu inciease rleii
consumµrion oí omega-3 oil. Omega-3 LIAs aie íounu aLunuanrly in
ílaxseeu oil. lemµ oil. anu íisl oil. 1le same auvice aµµlies ro µeoµle vlo
suííei íiom insulin iesisrance. Omega-3 may lelµ imµiove insulin
sensiriviry. Inuiviuuals vlo suííei íiom inílammarion oi insulin iesisrance
may Leneíir íiom keeµing a uieraiy iario oí 1:1 omega-6 ro omega-3 íarry
aciu.
Peoµle inreiesreu in maximizing giovrl sloulu emµloy a iario rlar is
mucl liglei in omega-6 íarry aciu rlan in omega-3 íarry aciu. A iario oí
5:1 omega-6 ro omega-3 may Le Lesr íoi arlleres anu LouyLuilueis.
A uiííeienr LIA iario may Le iequiieu íoi eííecrive muscle gain. Ioi
muscle gain. mear is srill rle cloice oí vaiiiois! Regaiuless oí vlar you
miglr lave leaiu aLour rle uangeis oí earing mear. incluuing ligl
clolesreiol anu Lau íars. mear vas anu srill is rle íoou oí cloice íoi oveiall
µorency anu muscle µovei. 1le so-calleu Lau íar in mear is µairially
iesµonsiLle íoi irs µorenr anaLolic µioµeiries. Ioous iicl in aiacliuonic
acius (AA). sucl as eggs anu uaiiy µiouucrs. sloulu rleieíoie also Le
consiueieu mosr Leneíicial íoi rle µuiµose oí muscle gain.
Ií you aie a ¨mear-anu-µoraroes¨ ryµe. you sloulu rake auvanrage oí rle
µio-anaLolic ligl iario oí AA consumµrion. Hovevei. ro µievenr rle
oveiexµiession oí AA-ueiiveu µiosraglanuins rlar may leau ro clionic
inílammarion anu iesulr in oveiall muscle vasre. Le suie ro cycle Lerveen
uays oí íoous iicl in AA. sucl as mear. eggs. oi uaiiy. anu uays oí íoous
iicl in omega-3. sucl as íisl anu seaíoou. Alvays Leai in minu rlar
animal-ueiiveu íoous aie veiy lov in omega-3 LIAs anu rlar
suµµlemenring animal-Laseu uiers virl omega-3 oils is liglly
iecommenueu. ALove all else. Le suie ro aµµly rlis iníoimarion accoiuing
ro youi sµeciíic neeus.
NÞßÜM ÚßÌÍ ÝßÒ ØÛÔÐ ÞË×ÔÜ ÓËÍÝÔÛ
ß®¿½¸·¼±²·½ ß½·¼K- Ю±º±«²¼ Ù®±©¬¸ ׳°¿½¬
1lis secrion uerails rle anaLolic acrions oí aiacliuonic aciu (AA) anu
may Le oí µairiculai lelµ ro arlleres anu LouyLuilueis. 1le µiacrical
auvice in rlis secrion may lelµ maximize rle anaLolic eííecrs oí exeicise.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ëð
AA is rle uominanr µiosraglanuin µiecuisoi. AA-ueiiveu
µiosraglanuins aie geneially moie acrive rlan µiosraglanuins ueiiveu
íiom orlei essenrial íarry acius (LIAs). AA-ueiiveu µiosraglanuins
geneiare rleii comµlex acrions on numeious cellulai µiocesses rlar
acrivare sµecial giovrl-meuiaring µioreins. incluuing lear slock
µioreins. mirogen-acrivareu µiorein kinases. anu enzymes rlar evenrually
srimulare anaLolic sreioiu loimones anu giovrl acrions on exeicising
muscles.
1lis comµlex oí acrions. meuiareu Ly AA. lelµs mainrain muscle
µiorein inregiiry uuiing exµosuie ro exeicise-ielareu sriess anu lear. anu
íacilirares anaLolic acrions rlar lelµ imµiove muscle comµosirion anu
inciease muscle mass.
ß²¬·óײº´¿³³¿¬±®§ Ü®«¹- Ó¿§ ײ¸·¾·¬ Ù®±©¬¸
Aiacliuonic aciu aiises íiom gamma linoleic aciu. an essenrial omega-
6 liµiu. 1le AA is rlen meraLolizeu ro Lecome µair oí rle cell memLiane
liµius. esµecially µlosµlariuylinosirol. AA is ieleaseu íiom rle cell
Ë Í × Ò Ù Ü × Û Ì ß Î Ç Ú ß Ì Í Ú Ñ Î Ó ß È × Ó Ë Ó Ù Î Ñ É Ì Ø
ëï
ß®¿½¸·¼±²·½ ß½·¼ ׳°®±ª»-
Ó«-½´» λ¿½¬·±² ¬± ͬ®»--
Sriess srimuli. sucl as rlar inuuceu uuiing exeicise oi a µlysical
iniuiy. incieases aiacliuonic aciu ielease íiom rle cell memLiane
rliougl µlosµloiylarion oí rle cyrosolic enzyme µlosµloliµase
A2. 1lis enzymaric acrivarion is inuuceu Ly sriess-acrivareu
µiorein kinases (SAPKs). 1lese SAPKs aie acrivareu uuiing
inílammaroiy µiocesses Ly cyrokines (vlicl aie AA ueiivarives).
µlosµloliµius. µolysacclaiiues. anu sriess srimuli sucl as lear
anu íiee iauicals (mosrly consiueieu ¨Lau guys¨). Geneially.
SAPK is a giovrl inliLiroi rlar is likely ro Lalance orlei sriess-
ielareu giovrl-srimularing agenrs. Hovevei. SAPK 2 lelµs inuuce
µlosµloiylarion anu acrivarion oí lear-slock µiorein 2¯. a íacr
rlar may µlay an imµoiranr iole in rle meclanism rlar ieµaiis
uamageu muscle rissues anu rleieLy lelµs cell suivival anu
musculai mainrenance unuei sriess.
memLiane as íiee AA Ly rle enzyme µlosµloliµase A2. 1lis enzyme is
acrivareu Ly a vaiiery oí exreinal srimuli. incluuing auienaline. anu is
inliLireu Ly coiricosreioiu loimones anu anri-inílammaroiy uiugs. 1lis
inliLiroiy eííecr oí coirisol on AA ielease may µairly exµlain coirisol`s
suµµiessive eííecr on muscle gain.
1le enzymes rlar synrlesize µiosraglanuins íiom AA aie calleu COX 1
anu 2. Anri-inílammaroiy uiugs sucl as asµiiin anu orlei nonsreioiual
anri-inílammaroiy uiugs (ÞSAIDs) aie all COX inliLirois. Anri-
inílammaroiy uiugs. incluuing ovei-rle-counrei ÞSAIDs. lave Leen
knovn ro inliLir AA anaLolic acrions. Arlleres anu LouyLuilueis vlo
rake anri-inílammaroiy uiugs anu µainkilleis sloulu Le avaie oí rleii
µioLaLle inliLiroiy eííecr on muscle gain.
ß®¿½¸·¼±²·½ ß½·¼ Ý¿²
Û·¬¸»® Í¿ª» ±® É¿-¬» DZ«
1le oxiuarive conveision oí aiacliuonic aciu inro irs ielareu acrive
µiosraglanuins occuis in rle enuoµlasmic iericulum oí rle cell memLiane
Ly rle µiosraglanuins synrlase comµlex enzymes rlar incluue COX 1 anu
2. Aiacliuonic aciu µlays a ciirical iole in suivival unuei sriess oi µlysical
riauma. Unuei noimal ciicumsrances. AA-ielareu inílammaroiy iesµonse
las a µiorecrive anu Leneíicial íuncrion.
1le ielease oí AA incieases rle acrions oí inílammaroiy meuiarois sucl
as cyrokines. inreileukins. anu rumoi neciosis íacroi. vlicl las a sriong
immunoµiorecrive imµacr on rle Louy anu lelµs suµµiess Lacreiial oi viial
iníecrions vlile enlancing oveiall uerecrion oí sick anu uamageu cells.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ëî
Scienrisrs conuucring iecenr sruuies ar rle Bioreclnology Cenrei
anu Deµairmenr oí Lxµeiimenral Biomeuical Sciences Univeisiry
in Pauova. Iraly. íounu rlar uuiing inílammarion. acrivareu
macioµlages seciere ceirain giovrl íacrois like cyrokines rlar
µosirively aííecr muscle giovrl. Hovevei. vlen rle inílammaroiy
iesµonse Lecomes clionic oi exaggeiareu. ir can give iise ro
uiseases sucl as ileumaroiu airliiris. Cioln`s uisease. oi leair
uisease. Ií unrieareu. clionic inílammarion can also leau ro oveiall
muscle vasring.
ß®¿½¸·¼±²·½ ß½·¼ô Û¨»®½·-»ô ¿²¼ Ù®±©¬¸
Inílammarion is a naruial ueíense ieacrion ro µlysical sriess oi iniuiy.
Inílammaroiy ieacrions aie oíren associareu virl caraLolic µiocesses rlar
involve vasring oí rissues sucl as oí muscles anu Lones. Oírenrimes.
uuiing sriess-ielareu caraLolic rissue uegiauarion. rle Louy arremµrs ro
comµensare Ly acrivaring rle mosr µoveiíul giovrl-srimularing agenrs
sucl as cellulai íacroi cyclic A^P (cA^P) anu rle ielease oí aiacliuonic
aciu virl irs ielareu acrive µioanaLolic µiosraglanuins anu cyrokines.
1lar is vlar laµµens uuiing inrense exeicise: Inrense iesisrance oi
inrense exµlosive anu sµeeu-ielareu riaining aie in íacr caraLolic acriviries
rlar inirially reai muscle íiLei anu connecrive rissue. 1le acrivarion oí
µioinílammaroiy µiosraglanuins anu cyrokines comLineu virl
auienaline anu irs cA^P-ielareu anaLolic loimonal srimularion. gives
rle Louy rle necessaiy aisenal ro iecuµeiare anu ro Luilu sriongei muscle
anu Lones. rlus µieµaiing rle Louy ro lanule íuirlei sriess moie
eííicienrly.
ݱ²½´«-·±²
One can íacilirare AA acrions simµly Ly consuming íoous iicl in
omega-6 oils anu AA sucl as mear. eggs. anu uaiiy µiouucrs. Hovevei.
rle conveision oí omega-6 oils (linoleic aciu) inro rleii moie acrive
gamma linoleic aciu íoim. íiom vlicl aiacliuonic aciu is ueiiveu. is
oíren inliLireu as a iesulr oí vaiious meraLolic íacrois. incluuing ligl
Lloou sugai. zinc ueíiciencies. viramin ueíiciencies. anu aging.
Suµµlemenring rle uier virl uieraiy souices iicl in gamma linoleic aciu.
sucl as µiimiose oil oi Llack cuiianr oil. can lelµ ro Lyµass rlis veak
enzymaric µiocess.
AA Liosynrlesis can also Le suµµiesseu rliougl rle use oí oils iicl in
uieraiy omega-3. incluuing ílaxseeu. lemµ. anu íisl oils. 1lus. ro
esraLlisl anaLolic µorenrial. ir is imµoiranr ro mainrain a ligl iario oí
omega-6 ro omega-3 LIAs.
^osr µeoµle aie ueíicienr in omega-3 oils. 1leieíoie. rle ligl 5-ro-1
iario oí omega-6 ro omega-3 uoes nor necessaiily aµµly ro ¨mear anu
µoraroes¨ ryµes. Beeí eareis may neeu ro suµµlemenr rleii uiers virl
Ë Í × Ò Ù Ü × Û Ì ß Î Ç Ú ß Ì Í Ú Ñ Î Ó ß È × Ó Ë Ó Ù Î Ñ É Ì Ø
ëí
íoou÷Laseu uiers. Omega-3 oils µiorecr againsr AA oveiexµiession rlar
can leau ro clionic inílammarion anu may iesulr in uisease anu muscle
vasring.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ëì
ÎÑÉÌØ
ÑÎÓÑÒÛ
Knovn as ¨rle loimone oí yourl.¨ a mosr µorenr anaLolic anu íar-
Luining agenr. giovrl loimone (GH) is rle suLiecr oí mucl scienriíic
ieseaicl. 1le secierion oí GH is conriolleu Ly many vaiiaLles sucl as
íoou inrake. exeicise. sleeµ. anu sriess. anu Ly íacrois sucl as age. Louy
mass. anu genuei. ^osr imµoiranrly. rle secierion oí giovrl loimone is
µioíounuly aííecreu Ly ciicauian ilyrlm. As you`ll soon leain. uaily
cycles involving lungei. µlysical sriess. anu ueeµ sleeµ can uµiegulare
rle ielease oí GH.
GH Lloou levels aie claiacreiizeu Ly laige µulses íolloveu Ly veiy lov-
level µulses. 1le laigesr µulse occuis uuiing ueeµ sleeµ. GH secierion
may Le auveisely aííecreu Ly µooi earing laLirs. sleeµ ueµiivarion.
clionic sriess. lov rlyioiu acriviry. anu ceirain uiugs. A GH ueíiciency
can leau ro aLnoimal Louy íar. a ueciease in exeicise enuuiance. µooi
lealrl. ieuuceu Lone mineial uensiry. imµaiieu liµiu meraLolism. srunreu
giovrl. anu acceleiareu aging. ^aniµularing ceirain uaily íeeuing anu
sleeµing cycles anu incoiµoiaring sµecial riaining iourines may
signiíicanrly enlance rle acrions oí GH.
ÙÎÑÉÌØ ØÑÎÓÑÒÛ ßÒÜ
ÌØÛ ÍÔÛÛÐóÉßÕÛ ÝÇÝÔÛ
Giovrl loimone ieacles irs µeak level uuiing ueeµ sleeµ. 1o
unueisranu lov sleeµ lelµs inuuce GH`s maximum imµacr. ir is essenrial
ro unueisranu rle Lasics oí rle sleeµ-vake cycle.
1le sleeµ cycle consisrs oí rvo uisrincr sleeµ srages: iaµiu eye movemenr
(RL^) sleeµ anu non-RL^ sleeµ. Þon-RL^ sleeµ can Le íuirlei uiviueu
inro liglr anu ueeµ sleeµ. Deeµ. non-RL^ sleeµ can Le uisceineu Ly a
ligl-amµliruue lov-íiequency uelra vave. 1lis is vly ueeµ. non-RL^
sleeµ is calleu slov-vave sleeµ (SWS).
1le uiííeience in seveial claiacreiisrics uiviues rle sleeµ-vake cycle
inro rliee srages: non-RL^ sleeµ. RL^ sleeµ. anu vakeíulness. Sleeµ is
geneially evaluareu accoiuing ro rvo ciireiia: (1) riming anu (2) amounr.
Sleeµ is conriolleu Ly neuioµeµriues anu loimones rlar aie iegulareu Ly
rle lyµorlalamus-µiruiraiy-auienal axis. Þeuioµeµriues anu loimones
rlar iegulare sleeµ. vakeíulness. íeeuing cycles. anu sriess all µlay a µair
in a íeeuLack conriol rlar iegulares GH secierion rliougl srimularion
anu inliLirion.
ÙÎÑÉÌØ ØÑÎÓÑÒÛ ÞßÍ×ÝÍ
Giovrl loimone (GH. somarorioµin) is a µolyµeµriue loimone
consisring oí 191 amino acius in lumans. Ir is seciereu Ly somarorioµic
cells in rle anreiioi µiruiraiy. 1le main eííecrs oí GH aie srimularion oí
Lone giovrl. anaLolic eííecr in rle muscles. conseivarion oí µiorein anu
caiLolyuiares. anu moLilizarion oí íar íoi eneigy (liµolysis).
1le eííecrs oí GH aie µairially meuiareu Ly somaromeuins. oí vlicl
rle mosr imµoiranr aie rle insulinlike giovrl íacrois IGI
1
anu IGI
2
.
Plasma IGI
1
conrenr µiimaiily oiiginares in rle livei anu kiuneys:
lovevei. IGI
1
somaromeuins aie seciereu locally Ly seveial orlei rissues.
As noreu. secierion oí GH íiom rle anreiioi µiruiraiy is µulsarile: 1le
secierion Luisrs aie íolloveu Ly neaily unuerecraLle levels oí µlasma GH.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ëê
Iemales lave liglei µlasma levels oí GH rlan uo males. vlo lave
íevei GH µulses. Lur male GH µulses aie oí liglei amµliruue. Giovrl
loimone secierion is conriolleu Ly an innei ciicauian ilyrlm. Giovrl
loimone secierion srairs ro uecline uuiing rle íouirl uecaue oí liíe. Ir is
imµoiranr ro nore rlar aging uiminisles GH secierion uuiing rle uay
íiisr. vlile rle sleeµ-associareu GH µulse µeisisrs longei. 1lus. any
merlou rlar can lelµ inciease GH ielease uuiing rle uay may lave a
µioíounu anriaging eííecr.
ÙØÎØóÜÑÐßÓ×ÒÛ ÚÑÎ
ÐÑÌÛÒÝÇ ßÒÜ ÙÎÑÉÌØ
GHRH anu uoµamine couµle ro µiorecr male viiiliry anu ro mainrain
giovrl µorenrial. GHRH cells lave uoµamine as a coriansmirrei.
Doµamine inliLirs rlyioiu-srimularing loimone (1SH) anu µiolacrin.
rlus µiorecring rle Louy íiom oveiexµiession oí rle íemale lacraring
loimone µiolacrin. vlicl anragonizes male sex loimones anu can cause
íeminizarion oí rle male Louy. Higl µiolacrin anu 1SH aie anrianaLolic.
1leieíoie. GHRH. uoµamine. anu GH µlay a ciirical iole in iegularing
µorency. viiiliry. male µlysical claiacreiisrics. anu oveiall giovrl.
Ù Î Ñ É Ì Ø Ø Ñ Î Ó Ñ Ò Û
ëé
ÎÛÙËÔßÌ×ÑÒ ÑÚ
ÙÎÑÉÌØ ØÑÎÓÑÒÛ ÍÛÝÎÛÌ×ÑÒ
1le ielease oí GH is iegulareu Ly srimularing anu inliLiroiy
agenrs.
Giovrl loimone ieleasing loimone (GHRH). vlicl srimulares
GH secierion. is a µeµriue-srimularing loimone. Irs synrlesis is
srimulareu Ly cellulai íacroi cA^P. anu irs secierion incieases
vlen rle GH µlasma level uioµs.
Somarosrarin (somarorioµin ielease inliLiring íacroi íSRII]) is a
µeµriue rlar inliLirs GH secierion. Somarosrarin is viuely
uisriiLureu in rle Louy. 1le local ielease oí somarosrarin may
µiorecr rle Louy íiom oveiexµiession oí GH. vlicl coulu leau ro
cancei oi giovrl oí inreinal oigans.
ßËÌÑÎÛÙËÔßÌ×ÑÒ ÑÚ ÙÎÑÉÌØ ØÑÎÓÑÒÛ
øÒÛÙßÌ×ÊÛ ÚÛÛÜÞßÝÕ ÔÑÑÐÍ÷
Giovrl loimone (GH) iegulares irs ovn Lloou level rliougl a negarive
íeeuLack meclanism. Plasma levels oí GH iegulare rle acriviry oí
somarosrarin anu GHRH cells. An elevareu level oí GH incieases
somarosrarin ielease anu uecieases GHRH ielease. Conveisely. a lov
level oí GH uecieases somarosrarin anu incieases GHRH levels. As
noreu. GH levels aie meuiareu inuiiecrly Ly insulinlike giovrl íacroi
(IGIs). neuioµeµriues. anu auienal anu sreioiu loimones. Þeveirleless.
rlis auronegarive íeeuLack conriol oí rle GH-GHRH-somarosrarin axis
geneiares a ilyrlmic alreinarion Lerveen ligl anu lov GH levels.
ÜÛÛÐ ÍÔÛÛÐô ÒßÐÍô ßÒÜ ÙÎÑÉÌØ ØÑÎÓÑÒÛ
Giovrl loimone-ieleasing loimone (GHRH) anu ueeµ sleeµ aííecr one
anorlei uiamarically. Higl levels oí GHRH can inciease rle amounr oí
ueeµ sleeµ a µeison exµeiiences. anu lov levels can imµaii slov-vave
sleeµ (SWS). rlus sloirening sleeµ rime. Inreiesringly. rle amounr oí
GHRH mRÞA coulu Le liglesr in rle moining. µairiculaily íoi µeoµle
vlo suííei íiom insomnia oi rlose vlo ieriie lare. 1lus. íoi some
µeoµle. skiµµing moining sleeµ imµaiis GH secierion. Ioi Lorl oí rlese
giouµs. an aíreinoon naµ is liglly iecommenueu. 1le Louy comµensares
íoi lack oí ueeµ sleeµ Ly inuucing ir moie quickly uuiing rle aíreinoon
siesra.
ÙØ ÍÛÝÎÛÌßÙÑÙËÛÍ øÙØÍ÷
GH secieragogues (GHSs) aie a class oí oligoµeµriues anu nonµeµriue
comµounus. vlicl aie µorenr srimularois oí GH ielease. GHS
comµounus íacilirare sleeµ. In young auulrs. IGI
1
levels inciease as a
iesulr oí GHS auminisriarion. 1leie is giear inreiesr in synrleric GHS as
a µossiLle iemeuy íoi age-ielareu GH ueíiciency.
Ir is commonly Lelieveu rlar ceirain amino acius sucl as aiginine.
oinirline. anu riyµroµlan may lelµ inciease GH ielease. Hovevei. no
conclusive eviuence exisrs rlar suµµlemenrarion oí íiee-íoim amino acius
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ëè
ar Leurime lelµs inciease GH acriviry. 1le eííecriveness oí many GH
secieragogue µiouucrs is in seiious uouLr. Lur some µiouucrs may lave
genuine srimularing eííecrs on GH ielease uuiing SWS sleeµ.
Uníoirunarely. Lecause oí rle µossiLiliry oí misuse Ly some segmenrs oí
rle µoµularion. rlese µiouucrs aie illegal in mosr srares. Þonerleless. GH
ielease is eííecrively srimulareu Ly orlei µeµriues. 1lese srimularing
agenrs aie naruial comµounus rlar iegulare íeeuing cycles anu lungei
sensarion. Galanin anu neuioµeµriue Y aie likely mosr µioíounu
srimularois oí GH ielease. Borl neuioµeµriues rlar oiiginally iegulare
íeeuing cycles can assisr in muscle anu sriengrl gain.
ÚÛÛÜ×ÒÙ ÝÇÝÔÛÍ ßÒÜ ÙÎÑÉÌØ ØÑÎÓÑÒÛ
Ioou inrake is an imµoiranr iníluencing íacroi in giovrl iare anu Louy
comµosirion. ^ammalian íeeuings anu oveiall eneigy Lalance aie
conriolleu Ly an innare Liological meclanism rlar involves rle iegularion
oí loimones anu íeeuing-ielareu sensarions sucl as lungei. aggiession.
anu sariery. Animals anu luman Leings ear ro sarisíy rleii immeuiare
eneigy anu nuriirional neeus. Regularion oí íoou inrake involves rle
sensarion oí exreinal enviionmenral íacrois sucl as íoou availaLiliry.
uangei. anu remµeiaruie. Unuei ceirain conuirions sucl as lack oí íoou
oi rle µiesence oí uangei. luman suivival ueµenus on rle aLiliry ro
enuuie Ly susraining liíe rliougl minimal íoou inrake anu µeiious oí
oveiearing ro allov eneigy anu nuriienrs ro Le anaLolically sroieu in
anriciµarion oí ligl eneigy uemanu.
Animal anu luman íeeuing cycles aie rleieíoie µiimaiily conriolleu Ly
a suivival-ielareu meclanism. As noreu. vlen íacing caraLolic inuucing
conuirions sucl as íasring. unueiearing. oi inrense µlysical sriess. rle
Louy`s suivival meclanism is riiggeieu. 1lis acrivares µoveiíul anaLolic
srimularing íacrois íoi comµensarion anu auaµrarion. 1le Liain µlays a
key iole in iegularing íeeuing cycles anu giovrl. Lxµeiimenrs conuucreu
in rle 1940s sloveu rlar ceirain lesions in rle lyµorlalamus ieuuce
íeeuing. vleieas orlei lesions inuuce oveiearing. 1lose conclusions leu
ro rle lyµorlesis rlar uiííeienr aieas in rle lyµorlalamus aie
µiogiammeu ro conriol íeeuing cycles Laseu on µeiiouic unueiearing anu
oveiearing rliougl sensarions oí lungei anu sariery.
Recenr Liological reclniques ieveal a moie soµlisricareu neuial conriol
oí íeeuing anu eneigy Lalance. A laige numLei oí neuioµeµriues veie
Ù Î Ñ É Ì Ø Ø Ñ Î Ó Ñ Ò Û
ëç
íounu ro exeir eirlei srimularoiy oi inliLiroiy eííecrs on íeeuing. giovrl.
anu oveiall eneigy exµenuiruie.
ÒÛËÎÑÐÛÐÌ×ÜÛ Ç ßÒÜ ÙßÔßÒ×ÒO
ÒÛËÎÑÐÛÐÌ×ÜÛÍ ÌØßÌ ×ÒÜËÝÛ
ØËÒÙÛÎ ßÒÜ ÙÎÑÉÌØ
Ieeuing cycles aie conriolleu Ly lyµorlalamic neuions. 1le
lyµorlalamic íeeuing conriol ieceives srimularoiy oi inliLiroiy signals
Ly neuioµeµriues anu loimones. 1lese signals aie µair oí a suivival
meclanism rlar inreiacrs virl exreinal enviionmenral conuirions. Ioi
insrance. a lack oí íoou incieases lungei. srimularing µeµriues anu
loimones sucl as neuioµeµriue Y. galanin. anu coirisol.
Conveisely. vlen a íull meal is consumeu. lungei-inliLiring agenrs
sucl as leµrin anu insulin noimally signal rle Liain ro sense sariery anu
ieuuce íeeuing. As you`ll leain larei on. rlis µiimal íeeuing meclanism is
moie rlan oíren inreiiuµreu Ly µooi earing laLirs. ^osr mouein uiers
rlar aie Laseu on a íev meals µei uay uisruiL rle Louy`s aLiliry ro
eííicienrly conriol lealrly íeeuing cycles rliougl µiimal sensarions oí
lungei anu sariery. Wlen earing unuei consranr sriess. rle Louy is
oveivlelmeu Ly rle auveise eííecrs oí rle sriess loimone coirisol.
Coirisol. a lungei-srimularing agenr. oµµoses insulin anu leµrin
inliLiroiy signals in rle Liain. rleieLy causing clionic lungei rlar oíren
leaus ro comµulsive Lingeing anu veiglr gain. Cycling Lerveen µeiious
oí acrion anu ielaxarion anu Lerveen µeiious oí unueiearing anu
oveiearing lelµs minimize sriess-ielareu coirisol imµacr vlen earing.
1le suivival-ielareu íeeuing meclanism conriols vaiious Liological
íuncrions. In auuirion ro srimularing oi inliLiring rle amounr oí íoou
earen. neuioµeµriues lelµ iegulare earing Lelavioi. Þeuioµeµriue Y
inuuces a µieíeience íoi caiLolyuiares. vleieas galanin inuuces a
µieíeience íoi íar. Þeuioµeµriues rlar iegulare íeeuing may also exeir
signals rlar µiomore anaLolism oi caraLolism. Þeuioµeµriue Y anu
galanin inuuce a geneial anaLolic srare Ly srimularing GH ielease. rlus
imµioving eneigy Lalance anu acceleiaring liµolysis (íar Luining).
Conveisely. a clionic ligl µlasma level oí coirisol may auveisely aííecr
giovrl vlile incieasing liµogenesis (íar gain).
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
êð
ØËÒÙÛÎ ßÒÜ ÙÎÑÉÌØ
Þeuioµeµriue Y is a 36-amino aciu µeµriue íounu in rle cenrial neivous
sysrem anu rle gasrioinresrinal riacr. In auuirion ro irs eííecr on íeeuing
anu eneigy Lalance. neuioµeµriue Y las Leen imµlicareu in rle iegularion
oí ieµiouucrion. giovrl loimone secierion. caiuiovasculai íuncrion.
anxiery. memoiy anu rle iegularion oí ciicauian ilyrlms.
Galanin is a 30-amino aciu µeµriue. Ir is µiesenr in rle gasrioinresrinal
riacr anu viuely in rle cenrial neivous sysrem. vleie ir µairiciµares in
numeious Liain íuncrions sucl as íeeuing. memoiy. anu loimone ielease.
Borl neuioµeµriue Y anu galanin aie Lelieveu ro inciease GH secierion Ly
inliLiring somarosrarin ielease. rlus inuiiecrly incieasing GHRH secierion.
Borl galanin anu neuioµeµriue Y inliLir noiauieneigic cells in rle locus
coeiuleus noianuien iegion oí rle Liain. rlus íuirlei acceleiaring rle
inliLiroiy eííecr on somarosrarin. (As noreu. noiauieneigic cells µiomore
somarosrarin ielease. rlus inliLiring GH secierion uuiing rle uay.)
In summaiy. rle lungei-neuioµeµriue-giovrl loimone axis may µlay a
signiíicanr iole in iegularing íeeuing anu oveiall giovrl. All rle aLove
iníoimarion cleaily inuicares rlar rle lungei sensarion. virl irs ielareu
neuioµeµriue Y anu galanin. lelµs inciease GH ielease uuiing rle uay. As
noreu. luman íeeuing cycles aie conriolleu Ly a µiimal suivival
meclanism rlar lelµs susrain liíe unuei rougl exreinal conuirions sucl
as lack oí íoou oi inrense µlysical sriess virl ligl eneigy uemanu.
1leieíoie. unueiearing anu lungei acrivare a µoveiíul anaLolic
srimularion via giovrl loimone ielease. rlus acceleiaring íar Luining
vlile sµaiing µiorein anu caiLolyuiares.
Laring ar niglr vlile ielaxing íinalizes rle uaily íeeuing cycle. Keeµing
a sreauy. uaily sleeµ-vake cycle anu avoiuing sleeµ ueµiivarion lelµ
maximize rle imµacr oí GH on rle Louy uuiing ueeµ sleeµ. Oveiall.
mainraining sleeµing anu íeeuing cycles rlar involve µeiious oí lungei
anu µlysical sriess (i.e.. exeicise) íolloveu Ly µeiious oí nouiislmenr.
sariery anu ielaxarion. comLineu virl suííicienr amounrs oí sleeµ. vill
lelµ maximize giovrl loimone`s anaLolic anu ieiuvenaring acrions on
rle Louy.
Giovrl loimone las a µioíounu aííiniry íoi Lone anu connecrive rissue
Luiluuµ. Arlleres. LouyLuilueis. anu mairial airisrs oíren suííei íiom
iniuiies iesulring íiom veak renuons oi lov Lone uensiry. Bones anu
Ù Î Ñ É Ì Ø Ø Ñ Î Ó Ñ Ò Û
êï
connecrive rissue µlay a ciirical iole in eííecrive musculai ueveloµmenr.
Giovrl loimone lelµs íacilirare rle ieµaii oí muscle íiLeis anu renuons
anu rle mineializarion oí Lones. Insuííicienr giovrl loimone ielease
imµaiis oveiall muscle anu sriengrl gain.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
êî
ÒÍËÔ×ÒÔ×ÕÛ
ÎÑÉÌØ ßÝÌÑÎ
ï
Insulinlike giovrl íacroi
1
(IGI
1
) is iegaiueu as a µoveiíul anaLolic
srimularoi rlar las rle íasresr anu mosr immeuiare giovrl imµacr on
muscle rissue. IGI
1
is a single-clain µolyµeµriue. Like irs name. IGI
1
las
an insulinlike sloir-reim meraLolic eííecr anu giovrl íacroilike long-
reim eííecrs on cell µioliíeiarion anu uiííeienriarion.
1le IGI
1
ieceµroi (IGI-1R) is sriucruially similai ro rle insulin
ieceµroi. Borl lave a cell`s suiíace ieceµroi virl inriinsic ryiosine
kinase-ielareu acriviries. 1le ryiosine kinase uomains oí IGI
1
anu insulin
ieceµrois µossess similai sriucruie anu acrions. Desµire rle ligl uegiee
oí lomology. exµeiimenral eviuence suggesrs rlar rle rvo ieceµrois lave
uisrincr Liological ioles. 1le insulin ieceµroi is knovn ro Le a key
iegularoi oí glucose riansµoir anu Liosynrlesis oí glycogen anu íar.
vleieas rle IGI
1
ieceµroi is a µorenr iegularoi oí cell giovrl anu
uiííeienriarion. Þore rlar insulin can lave an anaLolic eííecr on muscle
cells. Unuei sµeciíic meraLolic conuirions involving ceirain íeeuing cycles
anu a srare oí ligl insulin sensiriviry. insulin can lave a µorenr giovrl
imµacr. Hovevei. unlike IGI
1
. insulin`s anaLolic acriviries may involve
íar gain.
×ÙÚ
ï
ßÒÜ ÓËÍÝËÔßÎ ÜÛÊÛÔÑÐÓÛÒÌ
Insulinlike giovrl íacrois (IGIs) srimulare skeleral muscle giovrl anu
uiííeienriarion rliougl a cascaue oí cellulai evenrs. IGI`s ieceµroi is a
riansmemLiane ryiosine kinase viuely exµiesseu in muscle rissue as vell
as orlei rissue anu cell ryµes. Acrivarion oí rle ieceµroi iesulrs íiom rle
Linuing oí giovrl íacroi liganus IGI
1
anu IGI
2
(IGI
2
las a lovei
aííiniry rlan IGI
1
anu is rleieíoie consiueieu less µorenr). IGI
1
`s
comµlex oí acrions involve inreiacrions virl sriess-acrivareu µioreins
sucl as lear slock µioreins oi sriess-acrivareu µiorein kinases (SAPKs).
vlicl rogerlei lelµ in musculai ieacrion ro inuuceu µlysical sriess (i.e..
mainrenance. ieµaii. giovrl. uiííeienriarion). IGI
1
also µlays an
imµoiranr iole in enlancing rle exµiession oí conriacriLle µioreins sucl
as acrin anu myosin. rlus lelµing inciease muscle sriengrl.
1le Linuing oí IGI
1
ro irs cell`s suiíace ieceµroi srimulares ryiosine
kinase acriviries vlicl. in ruin. inuuce a cascaue oí µlosµloiylarion
evenrs rlar inreiacr virl cyroµlasmic µioreins sucl as µlosµlariuyl
inosirol-3 kinase (PI3K). PI3K`s acrivarion rlen leaus ro rle íuncrional
eííecrs oí IGI
1
sucl as enlanceu glucose riansµoir. enlanceu myocyre
conriacriLiliry. anu inliLirion oí µiogiammeu cells` uearl (aµoµrosis).
×ÙÚ
ï
ßÒÜ ÓËÍÝËÔßÎ Ü×ÚÚÛÎÛÒÌ×ßÌ×ÑÒ
Skeleral musculai uiííeienriarion is a µiocess rlar involves a moleculai
meclanism rlar svircles rle cellulai anaLolic µiogiam íiom
µioliíeiarion (incieasing rle numLei oí cells) ro uiííeienriarion (rle
conveision oí µiecuisoi cells ro muscle cells). Inrensive sruuies lave leu
ro rle uiscoveiy oí riansciiµrional agenrs rlar µlay a µivoral iole uuiing
uiííeienriarion. One oí rlese muscle giovrl anu uiííeienriarion agenrs
consisrs oí a íamily oí µioreins calleu myogenic iegularoiy íacrois
(^RIs)÷in µairiculai. rle µiorein myogenin. ^yogenin is exµiesseu
exclusively in skeleral muscles. IGI
1
srimulares muscle uiííeienriarion
anu giovrl Ly rle inuucrion oí myogenin mRÞA as vell as orlei
giovrl-µiomoring µiorein kinases via rle acrivarion oí PI3K.
IGI`s giovrl srimularion voiks in uiííeienr inriacellulai signaling
µarlvays. One oí rlem is rle mirogen-acrivareu µiorein kinase. As noreu
µieviously. mirogen-acrivareu µiorein kinase may Le acrivareu Ly
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
êì
µioinílammaroiy µiosraglanuins. 1le acrivarion oí rlis µiorein may Le
iesµonsiLle íoi rle mirogenic giovrl imµacr oí IGI
1
anu
µioinílammaroiy agenrs uuiing anu aírei inrense µlysical exeicise.
×ÙÚ
ï
ßÒÜ ÐØÇÍ×ÝßÔ ÍÌÎÛÍÍæ
ØÛßÌ ÍØÑÝÕ ÐÎÑÌÛ×ÒÍ øØÍÐÍ÷
IGI
1
uµiegulares rle acrions oí rle sriess µioreins lear slock µiorein 2¯
(HSP-2¯) anu sriess-acrivareu µiorein kinase 2 (SAPK2). Hear slock
µioreins lave Leen some oí rle mosr vell-µieseiveu µioreins rliouglour
evolurion. Unuei seveie µlysiological sriess. rlese µioreins íulíill
essenrial íuncrions in cells. µiorecring rlem íiom iiieveisiLle uamage.
HSP-2¯ las Leen involveu in rleimoroleiance. uiííeienriarion. anu
µioliíeiarion. ^osr imµoiranrly. HSP-2¯ lelµs µiorecr muscle sriucruial
inregiiry. rlus lelµing sriengrlen muscle iesµonse ro sriess anu
acceleiaring iecuµeiarion.
Oveiall. IGI
1
inuuces a µorenr anaLolic srare in muscles. esµecially
uuiing inrense µlysical sriess. Inreiacring virl sriess-acrivareu µioreins.
µioinílammaroiy µiosraglanuins. cyrokines. anu orlei sriess-ielareu
giovrl µiomoreis sucl as niriic oxiue anu cellulai íacroi cA^P. IGI
1
is
likely rle mosr immeuiarely acrive anu mosr comµelling giovrl íacroi
rlar eííecrively lelµs µiorecr muscles íiom sriess-ielareu íaral uamage
vlile srimularing giovrl. uiííeienriarion. anu inciease in muscle
sriengrl.
All rle iníoimarion aLove aµµlies ro noimal conuirions. Unuei noimal
conuirions. IGI
1
anu irs meuiarois lelµ µiorecr rle Louy. in µairiculai rle
muscles íiom uamage. anu enlances auaµrarion oí muscles ro sriess via
giovrl anu sriengrlening. Hovevei. oveiexµiession oí IGIs anu sriess-
acrivareu µiorein may leau ro unconriolleu µioliíeiarion oí cells anu
cancei.
As µorenr as ir is. iniecrions oí IGI
1
IV can Le íaral. Hovevei. orlei.
naruial merlous rlar enlance rle acrions oí giovrl loimone anu irs
somaromeuins (IGIs) coulu Le mosr eííecrive in esraLlisling a µorenr
anaLolic srare. enlancing rle immune sysrem anu lelµing ro slov rle
aging µiocess.
× Ò Í Ë Ô × Ò Ô × Õ Û Ù Î Ñ É Ì Ø Ú ß Ý Ì Ñ Î
ï
êë
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
êê
Ò¿¬«®¿´ Ó»¬¸±¼- ¬±
Û²¸¿²½» ×ÙÚ
ï
¿½¬·±²-
º Peiiouic íasring. unueiearing. anu exeicise may lelµ srimulare
IGI
1
anu may lelµ inciease IGI
1
ieceµrois in muscles.
º Posrexeicise caiL consumµrion is iecommenueu íoi maximizing
IGI
1
anaLolic acrions.
º Comµlere nuriirional meals anu a suííicienr suµµly oí caloiies
aie necessaiy íoi oveiall giovrl.
º ^inimizing caiL consumµrion ro one meal µei uay. µieíeiaLly
µosrexeicise. as vell as incieasing consumµrion oí omega-3
essenrial íarry acius. may lelµ µiorecr againsr insulin iesisrance
anu rleieLy enlance IGI
1
anaLolic acrions.
ØÛ ÒßÞÑÔ×Ý
ÇÝÔÛ ×Ó×ÒÙ ×Í
ÊÛÎÇÌØ×ÒÙ
̸» ß³±«²¬ ±º Ì·³»
λ¯«·®»¼ º±® Ó«-½´» Ù¿·²
Pioíessional arlleres. LouyLuilueis. µoveiliíreis. anu vereian mairial
airisrs knov rlar ieal gains in muscle anu sriengrl iequiie rime. Wlile
íar Luining is a µiocess rlar can Le iniriareu insranrly rliougl uier anu
exeicise. musculai giovrl is a slovei evenr rlar rakes µlace in a
vavelike mannei. Unueisranuing anu aµµlying rlese µiinciµles is
ciucial íoi eííecrive musculai ueveloµmenr.
An anaLolic evenr occuis in rvo ciirical srages. 1le íiisr srage is
giovrl srimularion. anu rle seconu is giovrl acrivarion. 1le íiisr
srage. giovrl srimularion. involves rle acrions oí loimones anu
comµounus rlar srimulare giovrl. incluuing rle µeµriue-srimularing
loimones (LH. GHRH). auienal loimones. cellulai íacroi cA^P. anu
µiosraglanuins.
1le seconu srage. giovrl acrivarion. is also rle concluuing srage rlar
íacilirares acrual muscle gain. 1lis srage involves rle acrions oí anaLolic
loimones. incluuing sreioius anu giovrl loimone rlar veie µieviously
srimulareu Ly rle íiisr srage oí rle anaLolic cycle. 1le amounr oí rime ir
rakes ro comµlere Lorl srages oí rle anaLolic cycle is rle amounr oí rime
iequiieu íoi eííecrive muscle gain.
^uscle gain occuis unuei rle íolloving rliee conuirions:
1. 1le anaLolic acrions oí comµlex loimones rlar incluue sreioius.
GH. rlyioiu. anu insulin.
2. Comµlere anu suííicienr nuriirion rlar incluues all essenrial µioreins.
íarry acius. viramins. mineials. anu anrioxiuanrs. CaiLs sloulu also
Le iegaiueu as Lorl anaLolic anu anricaraLolic íoou íoi muscles.
3. Lneigy. Higl cellulai eneigy is iequiieu íoi rle ieµaii anu Luiluuµ oí
muscle rissue.
Ií one oí rle aLove conuirions is comµiomiseu. vlerlei ir`s a loimonal
ueíiciency. insuííicienr nuriirion. oi lov cellulai eneigy (uue ro lov
rlyioiu oi insulin iesisrance). giovrl may Le seveiely imµaiieu.
ÙÎÑÉÌØæ Ì×Ó×ÒÙ ×Í ÛÊÛÎÇÌØ×ÒÙ
^usculai ueveloµmenr is µair oí a µiimal suivival meclanism rlar
oiiginally lelµeu animals anu luman Leings auaµr ro µlysical sriess anu
laiusliµ. Lacl oí us caiiies an innei coue rlar goveins oui ieacrions ro
enviionmenral clanges. ^osr µiimirive. single-cell oiganisms sucl as
amoeLae oi Lacreiia iesµonu ro clanges in rleii exreinal enviionmenr
sucl as clanges in remµeiaruie oi íoou availaLiliry. ^oie auvanceu
mulricellulai living oiganisms sucl as animals anu luman Leings musr
also iesµonu ro clanges in rleii enviionmenr ro sray alive.
Human suivival ueµenus on an elaLoiare nervoik oí cellulai
communicarion. Diííeienr signaling agenrs iequiie uiííeienr rlieslolu
rimes ro inuuce rleii ielareu acrions. 1le uuiarion ovei vlicl signaling
agenr acrions occui vaiies. Some acrions. sucl as rlose oí µiosraglanuins.
rake a íiacrion oí a seconu. vleieas orleis. sucl as sreioiu acrions. lasr
louis oi even uays. In orlei voius. giovrl agenrs lave eirlei an
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
êè
immeuiare oi a uelayeu imµacr on rle Louy. Unueisranuing rlis íacr is
ciirical íoi ulrimarely inuucing muscle gain.
ÍØÑÎÌ ßÒÜ ÔÑÒÙ ßÒßÞÑÔ×Ý ×ÓÐßÝÌÍ
1le uiííeienr rime µeiious iequiieu íoi vaiious loimonal imµacr on rle
Louy is rle íacroi rlar uicrares rle mannei rliougl vlicl giovrl occuis.
Leaining rle rime-imµacr íacroi can lelµ you rake auvanrage oí rle
anaLolic cycle ro inuuce eííecrive muscle gain.
As menrioneu. loimones anu rleii acrions lave a sloir oi a long-lasring
imµacr on rle Louy. Inreiesringly. rlose loimones rlar lave a sloir eííecr
aie oíren caµaLle oí geneiaring an immeuiare imµacr on rle Louy. On rle
orlei lanu. loimones rlar lave a long-lasring anaLolic imµacr oíren
uelivei ir in a uelayeu mannei.
Sloir. insranr imµacrs on rle Louy aie geneiareu Ly auienal loimones.
insulin. anu srimularing loimones sucl as AC1H. LH. anu GHRH.
vleieas long-lasring Lur uelayeu imµacrs aie geneiareu Ly sreioiu
loimones. 1le acrions oí cellulai íacroi cA^P anu µiosraglanuins
ueµenu on rleii ielareu inuuceis (auienal loimones anu LIA.
iesµecrively). In orlei voius. rle imµacr oí cA^P cleaily ueµenus on
auienal acrions. Because auienal acrions aie immeuiare anu sloir. so aie
cA^Ps. Hovevei. µlysiologic conuirions sucl as íasring anu exeicise
µiolong auienal acrions anu rleii ielareu cA^P imµacr.
Iinally. even rlougl rle imµacr oí µiosraglanuins occuis in a sµlir
seconu. rle accumularing eííecr oí LIA on µiosraglanuin µiouucrion can
íacilirare long-lasring µiosraglanuin acrions.
1o µievenr any coníusion. leie is a Liieí summaiy:
Auienal loimones. µeµriue srimularing loimones. cA^P. anu
µiosraglanuins lave an immeuiare anu sloir imµacr rlar can lasr seconus
ro minures ro louis. Þonerleless. rlar imµacr coulu Le µiolongeu unuei
ceirain µlysiological conuirions incluuing íasring anu exeicise.
Sreioiu loimones lave a uelayeu yer µioíounu imµacr rlar can lasr íoi
louis oi even uays.
× Ò Í Ë Ô × Ò Ô × Õ Û Ù Î Ñ É Ì Ø Ú ß Ý Ì Ñ Î
ï
êç
ÓßÒ×ÐËÔßÌ×ÒÙ ÌØÛ ßÒßÞÑÔ×Ý ÝÇÝÔÛ
ɸ§ л±°´» Ú¿·´ ¬± Ù¿·² Ó«-½´»
1le immeuiare Lur sloir-liveu acrions oí srimularing loimones leau ro
rle conclusion rlar rle íiisr srimularing srage oí rle anaLolic cycle is íasr
Lur sloir anu íiagile. On rle orlei lanu. rle uelayeu Lur long-lasring
acrions oí sreioiu loimones leau ro rle conclusion rlar vlile rle seconu
srage is slov. ir can µeisisr íoi uays. ^osr imµoiranrly. you can also see
lov rle long anu µioíounu anaLolic acrions oí sreioiu loimones cleaily
ueµenu on a µieliminaiy sloir Lur íiagile srimularing eííecr.
^any arlleres íail ro íully acrivare rle íiisr srage oí rle anaLolic cycle.
1lis µieliminaiy srimularoiy srage is quire unsraLle anu can Le
aLanuoneu as soon as ir Legins.
BouyLuilueis anu arlleres vlo lave µooi earing laLirs anu íollov
incoiiecr exeicise iourines miss rle oµµoiruniry ro esraLlisl a sriong
giovrl srimuli. As a iesulr. rley aie unaLle ro ieacl rle seconu
conclusive srage oí rle anaLolic cycle. anu rley íail ro gain rle muscle
anu sriengrl rley uesiie.
1le use oí anaLolic uiugs is a vay ro Lyµass rle íiisr srimularing srage
oí rle anaLolic cycle. Hovevei. eveiy sloircur las irs µiice. 1le uaik siue
oí anaLolic uiug use is vell knovn anu vell uocumenreu. Asiue íiom
slurring oíí rle Louy`s ovn µiouucrion oí anaLolic loimones. anaLolic
uiugs can auveisely aííecr Lloou µiessuie. livei clolesreiol. anu liµiu
meraLolism. anu can cause oveiexµiession oí aiomarase (esriogenic
eííecr). laii loss. acne. giovrl oí inreinal oigans (sucl as aLnoimal
giovrl oí leair oi inresrines. vlicl may leau ro caiuiovasculai µioLlems
oi oveigiovn ¨Lig gurs.¨ iesµecrively) anu cancei. Iolloving rle
anaLolic cycle naruially virl no sloircurs may Le a slovei µiocess Lur
mucl moie eííecrive in rle long iun.
ÛÈÛÎÝ×ÍÛ ßÒÜ ÎÛÍÌ
Clionic acrivarion oí loimones sucl as auienals oi sriess-ielareu
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
éð
µeµriue-srimularing loimones seem ro auveisely emµry all availaLle
loimonal ieseives anu leau ro auienal exlausrion oi loimonal
insuííiciency. Sucl conuirions may seveiely comµiomise rle Louy`s
ieacrion ro sriess. uiminisl rlyioiu loimone íuncrions. suµµiess liLiuo.
anu imµaii giovrl.
Cycling Lerveen µeiious oí acrion anu iesr is rleieíoie necessaiy ro
eííecrively ieacl anaLolic srares. Lengrl oí riaining (volume) anu exeicise
inrensiry aie Lorl imµoiranr íacrois in inuucing giovrl srimularion.
Þeveirleless. µeiiouic iesr anu ielaxarion inreivals aie as imµoiranr as
voikour sessions. Alrlougl exeicise acrivares rle íiisr srage oí rle
anaLolic cycle. iesr comLineu virl µioµei nuriirion closes rle cycle anu
acrivares rle íinal seconu srage. vlicl íacilirares rle acrual giovrl. As
noreu µieviously. one oí rle mosr imµoiranr anaLolic eííecrs occuis
uuiing ueeµ sleeµ. vlen giovrl loimone ielease ieacles irs µeak level.
ØÑÉ ÌÑ ÌßÕÛ
ßÜÊßÒÌßÙÛ ÑÚ ÌØÛ ßÒßÞÑÔ×Ý ÝÇÝÔÛ
You can µiacrically acrivare rle íiisr giovrl-srimularing srage oí rle
anaLolic cycle rliougl unueiearing anu exeicise. Iasring anu µlysical
sriess inuuce auienal acrions rlar acrivare cellulai íacroi cA^P. Auienal
loimone acrions couµleu virl rle cA^P eííecr on µeµriue-srimularing
loimones anu GH ielease uuiing rle uay gianr oveiall anaLolic
srimularion virl a Lonus oí íar Luining.
An excellenr iecommenuarion is ro minimize caiL consumµrion uuiing
rle uay. Doing so µievenrs long-lasring uaily insulin sµikes rlar may
suµµiess rle µieliminaiy giovrl-srimularing µiocess. Insulin anragonizes
auienal-cA^P acrions anu is rleieíoie likely ro suµµiess rleii inirial
giovrl-srimularing eííecr. Hovevei. as you`ll see larei on. insulin las a
µioíounu anaLolic eííecr uuiing rle íolloving seconu srage oí rle
anaLolic cycle. 1leieíoie. ingesrion oí caiLs aírei exeicise oi uuiing rle
evening meal can lelµ íinalize some ciirical anaLolic acrions rlar iequiie
insulin inreiíeience ro Le íully eííecrive.
Ioi muscle gain. ir is ciirically imµoiranr ro inuuce rle íiisr srimularing
srage. Unueiearing comLineu virl µeiiouic sloir. inrense riaining
sessions is µioLaLly rle mosr eííicienr merlou oí eníoicing rlis sloir-
× Ò Í Ë Ô × Ò Ô × Õ Û Ù Î Ñ É Ì Ø Ú ß Ý Ì Ñ Î
ï
éï
liveu. íiagile srage oí rle anaLolic cycle. Iailing ro esraLlisl a sriong
anaLolic srimularing eííecr may signiíicanrly ieuuce youi oµµoiruniry ro
esraLlisl a µorenr anaLolic srare.
Oveiearing ar niglr. vlile mainraining a ligl nuriirional srare rlar
incluues rle coiiecr LIA iario. suííicienr comµlere µiorein suµµly. anu
enougl caiLs oi íar ro gianr maximum cellulai eneigy yielu anu insulin
suµµoir. lelµs íacilirare rle seconu. anu íinal. anaLolic srare. Þore rlar
rle aLove giovrl cycle can rake a couµle oí uays. 1le µiacrical merlou
oí inuucing rle rvo ciirical srages oí rle anaLolic cycle uay in anu uay
our. srimularing anu íaciliraring anaLolic srares. is a mosr eííicienr vay ro
inciease rle µioLaLiliry oí muscle anu sriengrl gain. Hovevei. like any
orlei Liological µiocess. rle anaLolic cycle Leneíirs íiom µiacrical
auiusrmenrs.
Srareu simµly. µeoµle lave uiííeienr meraLolic uemanus anu rleieíoie
iequiie sµeciíic uieraiy anu exeicise mouiíicarions rlar lelµ sarisíy rleii
unique neeus. Since ve`ve alieauy coveieu rle iole oí LIAs in iegularing
giovrl. ler me menrion again rlar Lorl omega-6 anu omega-3 íarry acius
aie necessaiy íoi rle comµlerion oí rle anaLolic µiocess. lovevei. virl
uiííeienr iarios auiusreu accoiuing ro a µeison`s inuiviuual neeus.
Wlile aiacliuonic aciu lelµs in signaling giovrl srimularion rliougl
µioinílammaroiy µiosraglanuins anu cyrokines. uuiing exeicise omega-3
long-clain íarry acius DHA anu LPA lelµ sraLilize insulin anu ieuuce
livei anu Lloou clolesreiol. rlus imµioving íar urilizarion anu sreioiu
loimone synrlesis. ^osr imµoiranrly. omega-3 oils anu rleii acrive
ueiivarives lelµ Lalance rle acrions oí AA. rlus µiorecring rle Louy íiom
clionic oveimaniíesrarion oí AA rlar may leau ro clionic inílammarion
rlar can íuirlei leau ro muscle vasre.
Peoµle vlo use sreioius oi orlei anaLolic uiugs may neeu ro inciease
rleii consumµrion oí omega-3 oil ro lelµ µiorecr rle Louy íiom íarry
livei uisease oi cancei. Hovevei. oveiconsumµrion oí omega-3 ro omega-
6 (vlicl seluom laµµens Lecause mosr µeoµle suííei íiom omega-3
ueíiciencies) may auveisely aííecr íar loss anu giovrl. 1leieíoie. ir is
imµoiranr ro mainrain rle coiiecr iario oí omega-6 ro omega-3.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
éî
ÛßÌ ÌÑ ÙÎÑÉ
BouyLuilueis anu arlleres sloulu consiuei mear anu eggs ro Le rle mosr
anaLolic íoous. Aiacliuonic aciu. vlicl is aLunuanr in mear anu eggs.
lelµs ro inuuce inirial anaLolic srimularion. ^ear is also iicl in
miroclonuiia. vlicl conrain all rle essenrial nuriienrs íoi muscle rissue.
Vegeraiians oi vegans may live longei virl a ieuuceu iisk oí
caiuiovasculai uisease. Lur rley may also comµiomise rleii aLiliry ro
naruially inciease muscle mass. Ir is a knovn íacr among nuriirion
exµeirs rlar vegeraiianism may auveisely comµiomise sexual uesiie anu
µorency.
Hovevei. Ly incoiµoiaring ceirain íoou comLinarions. incluuing ceirain
Leans anu nurs. vegeraiians may ieclaim rleii viiiliry anu µorency anu
assume anaLolic µorenrial. Þurs. esµecially almonus. lave Leen
consiueieu an aµliouisiac íoou íiom rle rime oí anriquiry. Wirl rleii
suµeiioi nuriirional conrenr. almonus sloulu Le iegaiueu as one oí rle
mosr µorenr anaLolic-suµµoiring íoous. Ceirain kinus oí vegeraiianism.
sucl as lacro vegeraiianism. can Le a veiy eííecrive uier. Daiiy µiouucrs
sucl as vley iicorra cleese maue íiom goar. sleeµ. oi Luííalo milk. aie
excellenr souices oí µiorein iicl in Liancl clain amino acius. Wley
µiorein. vlen µiocesseu coiiecrly. is oíren an excellenr auuirional µiorein
as vell.
ÝÑÒÝÔËÍ×ÑÒÍæ ÌØÛ ßÒßÞÑÔ×Ý ÝÇÝÔÛ
º 1le íiisr srage oí rle anaLolic cycle`s eííecr is immeuiare Lur sloir anu
unsraLle.
º 1le seconu srage oí rle anaLolic cycle`s eííecr is uelayeu Lur can
µeisisr sreauily íoi uays.
º 1le Louy las limireu µeµriue-srimularing anu auienal loimone
ieseives. Clionic acrivarion oí rlese loimones. sucl as íiom
oveiriaining. can iesulr in auienal exlausrion. loimone insuííiciency.
anu rle Louy`s imµaiieu aLiliry ro coµe virl sriess oi inuuce giovrl.
º Unueiearing comLineu virl exeicise is rle Lesr vay ro lengrlen anu
sraLilize rle sloir anu unsraLle srimularing eííecr oí rle anaLolic
× Ò Í Ë Ô × Ò Ô × Õ Û Ù Î Ñ É Ì Ø Ú ß Ý Ì Ñ Î
ï
éí
cycle`s íiisr srage.
º Oveiearing vlile mainraining a ligl nuriirional srare. incluuing rle
coiiecr iario oí LIAs. comµlere µiorein. anu suííicienr caiLs anu íar
lelµ íacilirare rle anaLolic cycle`s seconu anu íinal srage.
º Borl omega-6 anu omega-3 aie necessaiy íoi rle comµlerion oí rle
anaLolic cycle. Omega-6 is µiimaiily a Srage I µieliminaiy giovrl-
srimularing agenr. Omega-3. µiimaiily a Srage II agenr. is an anri-
inílammaroiy rlar lelµs rle Louy iecuµeiare anu Luilu rissue.
º Borl exeicise anu iesr sessions aie necessaiy íoi inuucing a maximum
anaLolic srare.
ÌØÛ ßÒßÞÑÔ×Ý ÝÇÝÔÛ
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
éì
ͬ¿¹»
ͬ¿¹»
ËÐÛÎ ËÍÝÔÛ
ر© ¬± Ü»ª»´±° Ó«-½´» ©·¬¸
Í«°»®·±® Þ·±´±¹·½¿´ Ý¿°¿¾·´·¬·»-
Builuing muscle uemanus skill. immense uisciµline. anu exµeiience.
nor ro menrion knovleuge. insrincr. logic. anu µioLaLly even a uegiee oí
oLsessiveness. Deeµ commirmenr ro enuuie µain in oiuei ro aclieve rle
goal oí µlysical excellence is one qualiry rlar las claiacreiizeu arlleres.
mairial airisrs. anu vaiiiois íoi rlousanus oí yeais.
OLsessiveness. lovevei. can somerimes mean auleiing ro iigiu iourines
rlar auveisely aííecr µeiíoimance. Peoµle vlo oLsessively engage in
long. exlausring exeicise iourines in an arremµr ro gain muscle mass
oíren íinu rlemselves losing muscle insreau. Wlen rlis occuis. oLviously
somerling is veiy viong.
An arllere vlo vanrs ro uiscovei vly rlis aµµioacl uoesn`r voik musr
unueisranu rle ieal eííecrs oí vaiious riaining merlous on muscle gain.
Lxeicise anu iesr inreivals lave uisrincr srimularing oi inliLiroiy eííecrs
on giovrl. 1le íolloving µages ieveal íacrs aLour muscle gain anu
auuiess quesrions rlar aie oíren oveilookeu. Iinally. rley may sleu some
liglr on vlerlei ir is µossiLle ro ueveloµ a suµei muscle íiLei rlar can
ourµeiíoim any orlei ryµe oí muscle íiLei.
Í·¦» ¿²¼ б©»®
^uscle size is only one oí many íacrois rlar aííecr muscle µeiíoimance.
In íacr. Lig. leavy muscle mass somerimes comµiomises µeiíoimance.
sucl as in long-uisrance iunneis oi sµiinreis.
^uscle gain is likely µair oí a µiimal suivival meclanism rlar lelµs rle
Louy imµiove muscle sriengrl via auaµrarion ro sriess. Suivival is rle
mosr uominanr uiiving íoice oí liíe. 1le Louy vill iniriare any µiocess ir
neeus íoi µlysical suivival. incluuing muscle gain oi even muscle vasre.
Suivival ueµenus on µeiíoimance. anu µeiíoimance ueµenus on moie
rlan iusr muscle size. Iiom a suivival µoinr oí viev. vlar ieally counrs
is µovei.
Povei is a reim rlar is oíren coníuseu virl sriengrl. Wlile ve aumiie
sriengrl anu size. ve somerimes íail ro unueisranu rlar muscle size las
lirrle ielarion ro muscle µovei. Povei is rle sum roral oí all íoice-
geneiaring µeiíoimance caµaLiliries. incluuing sriengrl. velociry. sµeeu.
enuuiance. anu elasriciry. In orlei voius. muscle µovei is ueíineu as rle
Lalance Lerveen all irs ielareu µeiíoimance caµaLiliries:
º Sriengrl÷Resisrance ro veiglr loau
º Velociry÷Lxµlosive imµacr (acceleiarion oí íoice)
º Sµeeu÷Rlyrlm oí ieµeririve moves µei rime (slov ro íasr)
º Lnuuiance÷Resisrance ro íarigue
º Llasriciry÷Sriercleu muscle iesisrance ro Lieakuovn (muscle
iesisrance ro reaiing anu iniuiy)
All rle aLove íacrois comµiise muscle µovei. alrlougl rley may seem
conriauicroiy. Ioi examµle. sµeeu seems ro anragonize sriengrl. anu
sriengrl seems ro anragonize enuuiance. Þeveirleless. rle iules oí
suivival uicrare µiioiiries. Ioi insrance. ií one neeus ro Le liglr anu
miglry ro suivive. rle Louy vill ueveloµ lean muscles virl ligl sµeeu
anu velociry`s exµlosive imµacr sucl as virl liglrveiglr Loxeis.
^uscle anu sriengrl gain iequiie sµecial exeicise iourines rlar
maximize iesisrance anu minimize enuuiance. Inueeu. rle common
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
éê
oµinion among LouyLuilueis is rlar aeioLics as a riaining merlou may
inliLir oi slov muscle gain. ^oieovei. anecuoral eviuence suggesrs rlar
muscle mass anu sriengrl gain iequiie inrense iesisrance exeicise virl a
loau oí aLour S0 ro 90 µeicenr maximum volunraiy conriacrion ro Le
eííecrive. Ioi rle µuiµose oí sriengrl anu mass gain. µeiíoiming sers oí
5 ro 10 ieµeririons is iecommenueu.
In íacr. ir las Leen suggesreu rlar even one suµei-leavy ieµ voulu Le
enougl ro srimulare muscle giovrl. Hovevei. Lecause µeiíoimance
involves moie rlan muscle mass anu sriengrl. anu Lecause sriengrl-
sµeciíic riaining may comµiomise orlei µeiíoimance caµaLiliries sucl as
sµeeu anu enuuiance. one may vonuei vlerlei rle ryµical sriengrl-
iesisrance riaining iourines aie eííecrive enougl ro maximize
µeiíoimance. 1lar quesrion iaises an issue oí urmosr imµoirance íoi
comµeririve arlleres. mairial airisrs. anu LouyLuilueis vlo seiiously
visl ro Luilu a µoveiíul Louy virl suµeiioi µeiíoimance caµaLiliries.
Ú¿-¬óÌ©·¬½¸ ¿²¼ Í´±©óÌ©·¬½¸ Ó«-½´»-
^uscle íiLei ryµes aie oíren classiíieu as slov-rvircl oi íasr-rvircl.
Iasr-rvircl íiLei can geneiare moie íoice. velociry. anu sµeeu rlan can
slov íiLei. ^uscles virl a ligl µeicenrage oí íasr-rvircl íiLeis aie
geneially sriongei anu íasrei rlan muscles consisring oí mosrly slov-
rvircl íiLei. ^osr imµoiranrly. a íasr-rvircl íiLei is caµaLle oí gaining
moie mass rlan a slov íiLei.
Ioi rlar ieason. LouyLuilueis aie usually inreiesreu in ueveloµing
muscle virl a ligl µeicenrage oí íasr-rvircl íiLei ro maximize muscle
mass anu sriengrl gain. Consiueiing all rle auvanrages oí íasr-rvircl
íiLei muscle. you miglr rlink rlar ir is inueeu suµeiioi ro rle slov-íiLei
ryµe. Well. rlink again. Iiom a Liological µoinr oí viev. slov-rvircl
íiLei. also knovn as ieu íiLei. can µorenrially ourµeiíoim íasr muscle
íiLei in seveial vays:
º Slov íiLeis aie moie iesisranr ro íarigue.
º Slov íiLeis. virl rleii liglei miroclonuiial conrenr (uµ ro 20
µeicenr). lave suµeiioi meraLolic caµaLiliry ro urilize eneigy íiom íar
íuel.
Í Ë Ð Û Î Ó Ë Í Ý Ô Û
éé
º Slov íiLeis lave a ligl collagen conrenr anu aie rleieíoie moie
elasric anu iesisranr ro veai anu reai.
º An inciease in slov muscle íiLei enlances vasculaiiry anu imµioves
Lloou ciicularion as vell as oxygenarion.
º Iinally. iecenr sruuies anu exµeiimenrs suggesr rlar. íiom an
evolurionaiy µeisµecrive. slov-rvircl íiLei 1yµe I is moie ueveloµeu
anu auvanceu rlan íasr-rvircl íiLei 1yµe II.
Sruuies on muscle arioµly uiscoveieu rlar muscle ieraiuarion causeu Ly
µiolongeu misuse oi iniuiy involves rle conveision oí rle moie
ueveloµeu slov íiLei ryµe inro a moie µiimirive ryµe. rle íasr íiLei.
Suiµiise! As conrioveisial as ir may seem. íiom an evolurionaiy
sranuµoinr. ueveloµing Lig muscles ligl in íasr-rvircl íiLei may in íacr
Le iegaiueu as a sign oí a Liological serLack.
In a ielareu marrei. suivival ueµenus on eneigy urilizarion. As noreu.
slov íiLei. virl irs liglei miroclonuiial conrenr. is mucl moie eííicienr
in conveiring íar ro eneigy. a íacr rlar conriiLures ro a massive suµeiioiiry
in oveiall eneigy µiouucrion. µiorecrion íiom insulin iesisrance. anu
inciease in íar moLilizarion ro eneigy (íar loss).
Þonerleless. íasr íiLeis srill can ourµeiíoim slov íiLeis in sriengrl.
velociry. anu sµeeu. Human Leings anu animals neeu all µlysical
µeiíoimance caµaLiliries incluuing sriengrl. sµeeu. velociry. anu
enuuiance ro suivive. Simµly srareu. Lorl íasr-rvircl anu slov-rvircl
íiLei ryµes aie ciirically imµoiranr íoi Lorl sloir anu µiolongeu acrions.
|usr vlen you Lelieve you lave a cleai unueisranuing oí muscle íiLeis
ryµes. you vill Le coníuseu all ovei again vlen you consiuei
µeiíoimance. Borl sµeeu anu sriengrl riaining raiger íasr-rvircl íiLei.
Hovevei. sµeeu anragonizes sriengrl. anu vice veisa. A iace loise is Luilr
uiííeienrly rlan a voiking loise: rle same uiííeience aµµlies ro arlleres
vlo riain íoi sµeeu veisus rlose vlo riain íoi sriengrl. ^osr riaining
merlous rouay sµeciíically raiger sriengrl. sµeeu. oi enuuiance. given
rlar sriengrl comµiomises enuuiance. enuuiance may comµiomise
sµeeu. anu sµeeu may comµiomise sriengrl.
Consiueiing all rle aLove conriauicrions anu vaiiarions. one may
vonuei vlerlei ir is µossiLle ro ueveloµ a suµei muscle rlar µossesses all
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
éè
µeiíoimance caµaLiliries in one÷muscle virl suµeiioi sriengrl. sµeeu.
velociry. anu enuuiance caµaLiliries. a suµei muscle virl suµeiioi
urilizarion anu geneiarion oí eneigy.
ÜÛÊÛÔÑÐ×ÒÙ ÍËÐÛÎ ÓËÍÝÔÛÍ
1le quesrion oí vlerlei ir is µossiLle ro Luilu suµei muscle leaus
uiiecrly ro rle issue oí muscle µeiíoimance. Wlen muscle suµeiioiiry is
rle goal. maximum µeiíoimance is rle vay. ^usculai µeiíoimance
ueµenus on rvo ciirical íacrois: (1) muscle comµosirion anu (2) neive-ro-
muscle srimularion. ^oie sµeciíically. rle ryµe oí muscle íiLei anu rle
inrensiry oí neuial srimularion uicrare muscle µeiíoimance anu irs
µorenrial íoi giovrl.
Ó«-½´» É·®·²¹
1o µossess all ligl-µeiíoimance caµaLiliries. a muscle musr Le
comµoseu oí suµeiioi muscle íiLei virl suµeiioi neuial viiing. 1le
neivous sysrem conriols skeleral muscle rliougl a nervoik oí neuions
rlar aie connecreu ro muscle íiLeis via sµecial iuncrions. A neive can
acrivare íev oi many íiLeis virl eirlei liglr oi inrense srimularion.
A neive-ro-muscle comµlex is calleu a moroi unir. ^oroi unirs can
inreimingle ro íacilirare comµounu muscle movemenr. All volunraiy
muscle acrions oiiginare in rle Liain. 1le moie eííicienrly rle Louy is
viieu. rle moie inrense rle neivous srimularion can Le. anu rle íasrei
anu moie inrensely rle muscle can iesµonu. 1leieíoie. rle ueíinirion oí
any suµei muscle cleaily ueµenus on irs neuial viiing.
Consiueiing rlar musculai ueveloµmenr involves an inciease in neive-
ro-muscle connecrions. a µiocess calleu inneivarion. rle moie viieu rle
muscle is. rle sriongei anu íasrei ir µeiíoims. ^oieovei. rle moie inrense
rle srimuli. rle moie anaLolic rle iesulr. In íacr. muscles rlar aie viieu
virl myelareu neuions (rle ones suiiounueu Ly myelin slearls. vlicl
aie isolareu anu can geneiare sriongei neuio signals) aie also muscles
rlar lave imµioveu µovei anu giovrl µorenrial.
Ií rleie is inueeu a suµei muscle. rlen ir sloulu lave suµeiioi viiing.
Í Ë Ð Û Î Ó Ë Í Ý Ô Û
éç
suµeiioi µeiíoimance caµaLiliries. anu suµeiioi µorenrial ro urilize
eneigy. As ro vlerlei all rlis is µossiLle÷mosr ueíinirely yes.
Ir las Leen suggesreu rlar ieµeririve. inrense. srimularion signals ro a
muscle vill likely riiggei imµioveu muscle ro neive iesµonse via
inneivarion. As noreu. inneivarion is a µiocess rlar incieases oi
inrensiíies neuial connecrions ro muscle cells. Ir las also Leen suggesreu
rlar rlis µiocess Ly irselí can signiíicanrly imµiove muscle sriengrl oi
sµeeu even virlour any clange in muscle mass. Hovevei. uiííeienr
acrions iequiie uiííeienr srimuli virl µossiLly uiííeienr sµeciíic neuial
auaµrarion.
1leieíoie. ro lave suµeiioi µeiíoimance caµaLiliries. rle muscle neeus
ro Le suµeiviieu virl a nervoik oí neuial iuncrions rlar can lelµ
geneiare all sµeciíic µeiíoimance qualiries. incluuing sriengrl. sµeeu.
velociry. anu enuuiance.
^uscle inneivarion can Le imµioveu rliougl a sµecial. ieµeririve
comµlex oí srimularoiy signals Ly incoiµoiaring sriengrl. sµeeu. velociry.
anu enuuiance exeicise in a single voikour. anu µieíeiaLly. all in one
gianr suµeiser!
1lis is a veiy inrense anu uemanuing riaining merlou. Hovevei. ro Le
eííecrive. rlis giueling comLinarion oí sriengrl. sµeeu. velociry. anu
enuuiance in a single voikour musr Le ieµeareu a íev rimes eacl veek.
1le ieµeririve comµlex oí srimuli íoices rle muscles ro auaµr Ly
incieasing all rle vaiious neuion µovei ourlers anu rleieLy imµioving
sriengrl. sµeeu. velociry. anu enuuiance.
1le Leneíirs can Le asronisling. Ioi insrance. a long-uisrance iunnei
virl an inaLiliry ro ueveloµ sµeeu may Le aLle ro imµiove sµiinring
caµaLiliry virlour comµiomising oveiall enuuiance. consequenrly Leing
aLle ro Lieak lis oi lei ovn rime iecoiu Ly íaciliraring a Lerrei sµiinr
rovaiu rle íinisl line.
^airial airisrs anu Loxeis vlo alieauy incoiµoiare sµeeu. velociry. anu
enuuiance in riaining may Le aLle ro gain auuirional sriengrl on roµ oí
all rlis. anu rleieLy imµiove µovei µuncles. µusl-µull movemenrs. anu
oveiall iesisrance ro íarigue unuei inrense µlysical sriess.
^uscle neuial viiing is only one µair oí vlar ueíines a suµei muscle.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
èð
We srill neeu ro covei rle mosr elemenral unir uµon vlicl rle suµei
muscle is comµoseu. 1lis mosr Lasic elemenral unir is rle suµei muscle
íiLei.
Í«°»® Ó«-½´» Ú·¾»®
^usculai ueveloµmenr involves rle conveision oí one íiLei ryµe ro
anorlei. Ir is geneially acceµreu rlar sloir. inrense iesisrance exeicise
iourines aie likely ro inciease rle conveision oí slov-rvircl 1yµe I íiLeis
inro íasr-rvircl 1yµe II íiLeis. Conveisely. long. ieµeririve. lov-imµacr
riaining iourines aie likely ro inciease rle conveision oí íasr-rvircl íiLei
ryµes inro slovei ones.
1le conveision oí muscle íiLei ryµes íiom slov ro íasr. anu vice veisa.
seives an oLvious Liological µuiµose. Srareu simµly. rle Louy auaµrs ro
rle mosr inrense oi long-lasring srimuli Ly clanging rle comµosirion oí
irs muscle íiLeis accoiuingly. ^oieovei. musculai ueveloµmenr occuis
insranrly. Wlen srimulareu Ly rle neuioriansmirrei acerylcloline. rle
muscle ieveises irs elecriical claige anu esraLlisles a cellulai srare calleu
acrion µorenrial. 1lis µiocess involves a cascaue oí evenrs incluuing rle
inuucrion oí ion clannels. rleieLy acrivaring ceirain µioreins anu
caralyzing enzymes rlar iniriare muscle conriacrion anu signal giovrl
µorenrial.
^ucl is srill unknovn aLour exacrly lov musculai ueveloµmenr
occuis. Þeveirleless. Laseu on sruuies oí animals anu lumans.
ieseaicleis suggesr rlar musculai ueveloµmenr mosr likely las ro uo virl
ieµeririve srimularion anu acrions rlar encoue gene riansciiµrion. vlicl
signals µiorein synrlesis anu giovrl. µiesumaLly via calcium clannel
acrivarion. Lveiy momenr oí acrion may srair a µiocess rlar. virl a
ieµeririve. amµliíying eííecr. can leau ro muscle riansíoimarion.
Consiueiing rlar íasr íiLeis lave sloir enuuiance. vleieas slov íiLeis
aie veak anu slov. you miglr vonuei vlar musculai ueveloµmenr ieally
means. Can you evei Le in a vin-vin siruarion in vlicl you gain Lorl
sriengrl anu enuuiance.
Because luman suivival ueµenus µiimaiily on all µeiíoimance
caµaLiliries. incluuing sriengrl. sµeeu. anu enuuiance. ir is ieasonaLle ro
assume rlar rleie is a Liological meclanism virlin us rlar is µie-
Í Ë Ð Û Î Ó Ë Í Ý Ô Û
èï
µiogiammeu ro íacilirare Lerrei suivival skills Ly maximizing oveiall
µovei imµacr anu Ly imµioving sriengrl. sµeeu. anu enuuiance
caµaLiliries. Lviuence suggesrs rlar rleie is inueeu a Liological meclanism
rlar may ueveloµ a suµeiioi muscle íiLei rlar can ourµeiíoim any orlei
muscle íiLei ryµe.
1le so-calleu suµei muscle íiLei caiiies all µossiLle µeiíoimance-ielareu
auvanrages. Scienrisrs lave alieauy íounu a kinu oí suµei muscle íiLei
ligl in miroclonuiial enzymes anu glycolyric enzymes. a comLinarion
rlar can aííoiu suµeiioiiry in Lorl µiolongeu aeioLic anu in sloir.
inrense. anaeioLic exeicise. Þeveirleless. suµei muscle íiLeis miglr Le
classiíieu as µair oí rle íamily oí íasr 1yµe II íiLeis. alLeir virl suµeiioi
enuuiance caµaLiliries similai ro rlose oí slov 1yµe I íiLeis. 1lar
classiíicarion. lovevei. may Le misleauing. 1le unique sriucruie anu
Liological íuncrions oí rle suµei íiLeis sloulu make rlem a uisrincr íamily
oí muscle íiLei ryµe virl uisrincr cellulai comµosirion anu ulriasuµeiioi
µeiíoimance caµaLiliries.
1le µeicenrage oí suµei íiLeis in an aveiage mouein luman muscle is
almosr negligiLle. Cuiienr isolarion anu sµecially raigereu riaining
merlous Laseu on enuuiance. sµeeu. oi sriengrl µioLaLly íail ro riiggei
rle Liological meclanism rlar imµioves oveiall µovei imµacr. rleieLy
uiminisling rle clance oí ueveloµing suµei muscle íiLeis.
Oui ancesrois mosr likely caiiieu signiíicanrly liglei µeicenrages oí
suµeiioi muscle íiLeis rlan ve uo rouay. Ancienr luman Leings veie
engageu in uaily µlysical acriviries rlar iequiieu sµeeu. enuuiance. anu
sriengrl÷all oí vlicl aie iequiieu íoi luman suivival.
ر© ¬± Ü»ª»´±° Í«°»® Ó«-½´» Ú·¾»®
1o ueveloµ suµei muscle íiLeis. you vill neeu ro auiusr youi voikour
iourines ro incoiµoiare sµecial suµeiser exeicise unirs rlar incluue
sriengrl. sµeeu. velociry. anu enuuiance all in one. Ioi insrance. you can
incoiµoiare a gianr suµeiser unir rlar consisrs oí clean µiesses. leavy Lag
µuncling. clin-uµs. ueau liírs. sµiinr inreivals. one-leggeu iumµs. anu
miliraiy uioµ sers íolloveu Ly µosr-exlausrion slo-mo anu exµlosive
µuncles. ^inimize iesr rime Lerveen sers. Ií you aie a mairial airisr. oµr
ro incoiµoiare ieµeririve sers oí Lorl sriengrl anu exµlosive riaining inro
youi iourines. sucl as virl slouluei µiess uioµ sers íolloveu
immeuiarely Ly a ser oí slov-morion anu íasr. exµlosive µuncles.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
èî
Slov-morion moves sucl as in 1ai Cli oi Qigong can eííicienrly
inciease µovei-µuncl-exµlosive imµacr. 1le slov moves signal sriengrl
srimuli. vleieas rle íasr moves signal sµeeu anu velociry-ielareu srimuli.
In comLinarion. slov anu íasr acrions vill signal rle muscle ro imµiove
oveiall sµeeu. exµlosives. anu µovei imµacr.
Boxeis anu mairial airisrs oíren lack rle aLiliry ro geneiare a knockour
µuncl. 1le riaining merlou aLove may lelµ rlem ueveloµ suµei muscle
íiLeis virl imµioveu neuial viiing rlar may inciease Lorl exµlosive
velociry anu oveiall µovei µuncl imµacr.
1lis is an exrieme riaining merlou rlar. ií oveiuone. may leau ro rle
auveise eííecrs oí oveiriaining. so iememLei: nevei oveiriain! Srair Ly
incoiµoiaring one suµei muscle voikour µei veek in youi iegulai
riaining iourine. anu Luilu uµ giauually. Auiusr rle voikour accoiuing
ro youi sµeciíic µiioiiries. virl rle goal oí sriengrlening veaknesses
vlile inregiaring sriengrl. sµeeu. velociry. anu enuuiance. Be µarienr.
1le Liological rlieslolu rime ro auaµr can lasr uµ ro a íev veeks. Iinally.
iememLei goou nuriirion. Recoveiy meals consisring mosrly oí ligl-
qualiry µiorein anu caiLs aie iecommenueu ro íacilirare íasr
iecuµeiarion. inliLir muscle Lieakuovn. anu maximize giovrl
µorenrial.
ÓËÍÝÔÛ ÍØ×ÚÌ×ÒÙæ
×ÓÐÎÑÊ×ÒÙ ÞÑÜÇ ÐÎÑÐÑÎÌ×ÑÒ
An arllere`s íailuie ro ieacl maximum. µeak µeiíoimance is somerimes
rle iesulr oí uysíuncrional Louy µioµoirion. Wlen rle Louy`s naruial
symmeriy is inreiiuµreu uue ro incoiiecr riaining. iniuiies. oi aging. some
Louy µairs can giov uisµioµoirionarely ro orleis. As a iesulr. rle
oveisizeu Louy µairs assume mosr oí rle Louy`s voikloau. leaving rle
unueveloµeu µairs µione ro íuirlei inacriviry anu iesulring uegiauarion.
Ií uncoiiecreu. unLalanceu Louy µioµoirions may leau ro a vicious cycle
in vlicl rle sriong Louy µair gers sriongei anu laigei vlile rle veak
Louy µair gers veakei anu smallei.
Uníoirunarely. rlis µioLlem is oíren oveilookeu. Laige-clesreu men
oíren uo mulriµle sers oí Lencl µiesses vlile clionically neglecring rleii
legs. 1leie aie also rlose ¨rvo-uimensional arlleres¨ vlo voik only on
Í Ë Ð Û Î Ó Ë Í Ý Ô Û
èí
rle Louy µairs rley see in rle miiioi. meaning rle íionr oí rle Louy only.
1vo-uimensional µeoµle oíren caiiy a Lig clesr anu Liceµs Lur lave a ílar
Lack anu Lurrocks.
1yµical voikour iourines may nor Le suííicienr ro ieveise Louy
ueíoimarions anu esraLlisl nev Louy µioµoirions. Hovevei. rleie is a
µiocess rlar can íoice rle Louy ro ieuesign irselí anu cieare nev.
imµioveu Louy µioµoirions virl oveiall suµeiioi µeiíoimance
caµaLiliries. 1lis µiocess is calleu ³«-½´» -¸·º¬·²¹. 1o unueisranu lov ir
is µossiLle ro imµiove Louy µioµoirion. you vill neeu ro acquainr
youiselí virl rle Liological meclanism rlar iegulares muscle gain anu
muscle vasre.
Ó«-½´» Ù¿·² ª»®-«- Ó«-½´» É¿-¬»
^uscle gain is a µiocess Ly vlicl muscle auus moie µiorein ro irs mass
rlan ir loses. Gain anu loss oí muscle µiorein is µair oí a iegularoiy
meclanism rlar lelµs rle Louy consranrly mainrain lomeosrasis oí irs
µiorein µool. Piorein is neeueu íoi numeious ciirical meraLolic íuncrions.
incluuing rle íoimarion oí anriLouies. µiouucrion oí enzymes anu
loimones. anu rle ieµaii oí olu anu Lioken rissue. Ioi rlis ieason.
mainraining a µiorein µool is oí rle urmosr imµoirance íoi suivival.
Skeleral muscles seive as rle Louy`s exclusive µiorein sroiage oigans.
Pioreins aie synrlesizeu oi uegiaueu accoiuing ro rle Louy`s sµeciíic
neeus. Ioi insrance. iniuiies. uisease. oi µiolongeu sraivarion incieases
rle Louy`s uemanu íoi µiorein anu rleieíoie rlese aie oíren associareu
virl µiorein uegiauarion anu muscle vasring.
A lealrly. 160-µounu male las a uaily µiorein ruinovei oí aLour 2S0-
300 giams. Piorein ruinovei is a reim rlar uesciiLes rle roral amounr oí
µiorein rlar is consumeu anu urilizeu íoi anaLolic anu caraLolic
µuiµoses. ^uscle gain cleaily ueµenus on rle iare oí µiorein ruinovei. in
µairiculai on rle iare oí µiorein synrlesis anu µiorein uegiauarion. In
íacr. any µiocess rlar inuuces muscle gain also involves a suiµlus oí
µiorein synrlesis on µiorein Lieakuovn.
Real muscle mass gain cleaily ueµenus on rvo ciirically imµoiranr
µiocesses. 1le íiisr µiomores a gain in muscle µiorein. anu rle seconu
inliLirs muscle vasre. Anyrling rlar lelµs inliLir muscle vasre
eííecrively µiomores muscle gain. a íacr oíren oveilookeu.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
èì
Because caiLolyuiares anu insulin aie consiueieu ¨Lau guys.¨ arlleres
anu LouyLuilueis renu ro iesriicr caiL consumµrion. nor iealizing rlar Ly
uoing so rley seveiely comµiomise rleii oµµoiruniry ro eííecrively Luilu
muscle. Insulin. among orlei íuncrions. is an anricaraLolic loimone rlar
inliLirs muscle Lieakuovn. 1lar`s vly ir is so imµoiranr ro incoiµoiare
small iecoveiy meals rlar conrain µiorein anu caiLs aírei exeicise. 1le
anricaraLolic anri-muscle-vasre eííecr oí insulin also exµlains vly a srare
oí insulin iesisrance oi uiaLeres is oíren associareu virl muscle vasre.
Orlei íacrois rlar lelµ µievenr muscle vasre uo so rliougl vaiious
acrions. incluuing exeicise. inliLirion oí sriess loimones. anu rle
ingesrion oí uieraiy µiorein. esµecially Liancl clain amino acius. 1le
amino aciu leucine las a µioíounu inliLiroiy eííecr on muscle µiorein
uegiauarion. 1lis is also riue oí rle acrions oí anaLolic agenrs sucl as
giovrl loimone. resrosreione. IGI
1
anu irs ielareu lear-slock µiorein
2¯. all oí vlicl inciease muscle µiorein conseivarion. rleieLy inliLiring
muscle vasre.
Incoiµoiaring sµecial uieraiy anu riaining merlous rlar ieuuce sriess
can eííecrively suµµiess coirisol`s caraLolic eííecr on muscle µiorein.
Relaxarion anu µioµei iesr inreivals aie as imµoiranr as exeicise. anu
avoiuing oveiriaining is rle mosr imµoiranr oí all. Oveiriaining oíren
leaus ro sragnarion. µlareau. anu loss oí muscle rissue.
Ô»¬ DZ«® Þ±¼§ λ¼»-·¹² ׬-»´º
^osr µiorein synrlesis oiiginares íiom enuogenous souices. nor íiom
uieraiy souices. 1lis suggesrs rlar muscle gain is acrually a µiocess oí
iecycling in vlicl rle Louy conveirs enuogenous µiorein inro nev
muscle íiLeis. Ir also leaus ro rle srairling conclusion rlar rle Louy can.
in íacr. ieuesign irselí.
Unuei ceirain conuirions involving nuriirional anu µlysical sriess. rle
Louy voulu riy ro imµiove µeiíoimance caµaLiliries Ly clanging irs
musculai µioµoirions via sriengrlening oí acrive muscles anu arrenuaring
less acrive muscles A µiocess exisrs rlar can sliír µiorein íiom less acrive
muscles ro moie acrive muscles. rleieLy ciearing a moie íuncrional Louy
µioµoirion. Recycling olu rissue inro nev rissue is also a naruial merlou
rlar lelµs mainrain rissue inregiiry anu may slov age-ielareu veai anu
reai.
Í Ë Ð Û Î Ó Ë Í Ý Ô Û
èë
Hov can you signal youi Louy ro ieuesign irselí. You can uo ir Ly
alreinaring Lerveen uays oí lov µiorein consumµrion anu uays oí ligl
µiorein consumµrion. 1lis uieraiy merlou. comLineu virl sµecial
exeicise rlar raigers anu µiioiirizes ceirain muscles. is likely ro riiggei rle
iecycling µiocess rlar sliírs µiorein íiom one muscle ro anorlei. rleieLy
lelµing uesign nev Louy µioµoirions.
Ó«-½´» ͸·º¬·²¹
Recenr exµeiimenral eviuence uemonsriares rlar a lov-µiorein uier virl
suííicienr caloiies riiggeis a meclanism rlar inliLirs acrive muscle
µiorein Lieakuovn. 1lar meclanism µiesumaLly lelµs rle Louy suivive
unuei conuirions oí lov µiorein ingesrion Ly sµaiing acrive muscle`s
µiorein íiom uegiauarion. Ir is µossiLle. rlen. rlar a remµoiaiy lov-
µiorein uier comLineu virl exeicise may íoice rle Louy ro moLilize
µiorein íiom less acrive muscles ro moie acrive muscles. rlus sµaiing rle
moie acrive muscles vlile using rle less acrive ones as an enuogenous
souice oí µiorein.
1lar µiocess voulu ieuesign rle Louy ro aclieve moie íuncrional Louy
µioµoirions. Ií you vanr ro imµiove youi Louy µioµoirions. you may
íinu rlis merlou vell voirl riying. Þore rlar exeicise iourines rlar
incoiµoiare sµecial sriengrl. sµeeu. oi enuuiance riaining aie necessaiy
íoi rle inuucrion oí Louy riansíoimarion accoiuing ro youi sµeciíic
neeus.
Ó«-½´» -¸·º¬·²¹ is a nev reim ueiiveu íiom an olu conceµr. 1le iuea oí
sliíring muscles is Laseu on rle Louy`s renuency ro imµiove irs
µeiíoimance caµaLiliries Ly sriengrlening rlose muscles iesµonsiLle íoi
acrions rlar occui mosr oíren anu mosr inrensely.
In µiacrical reims. a µeison may Le aLle ro sliír muscles Ly esraLlisling
sµecial voikour sessions íive ro six rimes µei veek rlar incoiµoiare
exeicises µiioiirizing ceirain Louy µairs (rlose rlar neeu exria
sriengrlening) vlile mainraining orlei Louy µairs (rlose rlar aie eirlei
oveigiovn oi ielarively oveiµoveiing anu neeu ro Le ieuuceu in size).
One can uo rlar Ly incieasing rle íiequency anu inrensiry oí rle exeicise
ro raigereu Louy µairs. vlile mainraining lovei íiequency oí exeicise ro
nonraigereu Louy µairs.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
èê
As noreu. cycling Lerveen uays oí lov anu ligl µiorein consumµrion
may lelµ rle Louy ieuesign irselí. Lov-µiorein uays aie likely ro riiggei
rle meclanism rlar inliLirs acrive muscle Lieakuovn. rleieLy íoicing
rle Louy ro uig inro irs µiorein µool íiom less acrive muscles. sliíring
µiorein íiom rle less acrive ro rle moie acrive muscles. 1lis µiocess
mainrains anu incieases rle size oí acrive muscles vlile uecieasing rle
size oí less acrive muscles.
Iinally. on ligl-µiorein uays. rle Louy is likely ro rake auvanrage oí rle
inciease in µiorein urilizarion µorenrial (uue ro rle µieceuing lov-µiorein
uays) anu rleieíoie maximize µiorein assimilarion. 1lis can iesulr in
incieaseu muscle mass. ^uscle sliíring÷rle µiocess rlar íacilirares
µiorein sliíring íiom one muscle ro anorlei÷may lelµ inuiviuuals
coiiecr Louy µioµoirion anu symmeriy. rleieLy imµioving Lorl
aesrlerics anu µeiíoimance.
ÚÑÑÜ ÚÑÎ ÓËÍÝÔÛÍ
Insranr muscle gain is rle µiomise uµon vlicl many successíul
LouyLuiluing au camµaigns aie Laseu. Comµanies rlar sell nuriirional
suµµlemenrs anu µovueieu íoou µiouucrs oíren µiomise quick íixes ro
rlose vlo use rleii µiouucrs. cleaily raking auvanrage oí µeoµle`s
villingness ro Lelieve rle unLelievaLle. Consequenrly. rons oí µovueieu
µiorein anu ¨miiacle µills¨ aie µuiclaseu anu consumeu uaily Ly µeoµle
loµing íoi immeuiare muscle gain.
1lese µiorein µovueis anu uiy µer íoou aie µackeu in veiy similai
conraineis. Hovevei. cars anu uogs alike lare rle smell anu rasre oí
luman µovueieu íoou. µioLaLly Lecause oí irs sriong clemical ouoi.
airiíicial auuirives. anu sveereneis. Regaiuless oí vlerlei µiorein
µovuei µiouucrs aie giaueu Lelov rle nuriirional sranuaius suiraLle íoi
animal consumµrion. musculai ueveloµmenr is an issue rlar goes íai
Leyonu iusr µumµing iion anu sloving µiorein. In íacr. incoiiecr
µumµing anu cleaµ-qualiry µiorein may auveisely aííecr oveiall
meraLolism anu imµaii muscle gain.
Í Ë Ð Û Î Ó Ë Í Ý Ô Û
èé
Ó«-½´» Ò±«®·-¸³»²¬
1le µiinciµle oí muscle nouiislmenr is Laseu on comµlere nuriirion in
suííicienr amounrs. In orlei voius. all essenrial nuriienrs÷incluuing
viramins. mineials. anrioxiuanrs. µioLiorics. LIAs. essenrial µioreins.
caiLs. anu íiLeis÷musr Le consumeu in suííicienr amounrs ro aííoiu a
comµlere iecuµeiarion anu musculai ueveloµmenr.
CaiLs. even rlougl rley aie nor reclnically essenrial. sloulu Le iegaiueu
as conuirionally essenrial íoou íoi muscles Lecause oí rleii µioíounu
anricaraLolic eííecr on muscle Lieakuovn as vell as rle enlancemenr oí
insulin anaLolic acrions on µosrexeicise muscles. Pioreins sloulu alvays
come íiom vlole íoou souices. Animal anu maiine íoous. incluuing uaiiy
anu eggs. aie rle Lesr souices oí comµlere µiorein. Daiiy íoous. µairiculaily
vley µiouucrs sucl as iicorra cleese anu vley µiorein µovueis. aie iicl
in Liancl clain amino acius. vlicl lelµ inliLir muscle µiorein
Lieakuovn.
Ir is also ciirically imµoiranr ro ingesr suííicienr amounrs oí µiorein.
Piorein ueíiciencies íoice rle Louy ro Lieak uovn muscle µiorein íoi orlei
meraLolic µuiµoses. rleieLy causing muscle vasre. Biancl clain amino
acius. esµecially rle µiorein leucine. inliLir rlis caraLolic µiocess.
|usr as imµoiranr as µioreins aie essenrial íarry acius. vlose anaLolic
acrions aie maioi conriiLurois ro exeicise anu µosrexeicise-ielareu giovrl.
Iinally. viramins. mineials. anu anrioxiuanrs aie ciirically neeueu ro
caralyze all cellulai íuncrions anu µievenr a meraLolic Lieakuovn. Arlleres
anu LouyLuilueis may neeu ro consume moie nuriirional suµµlemenrs rlan
µeoµle vlo uon`r voik our as mucl ro sarisíy rleii acrive Louy`s incieaseu
neeu íoi all rle aLove essenrial nuriienrs.
б-¬»¨»®½·-» λ½±ª»®§ Ó»¿´-
Posrexeicise iecoveiy meals seive rvo maioi íuncrions:
1. 1ley íacilirare acrual giovrl Ly íinalizing rle acrions oí all anaLolic
agenrs. incluuing giovrl loimone. IGI
1
. resrosreione. anu insulin.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
èè
2. 1ley µievenr muscle Lieakuovn. rleieLy enlancing iecuµeiarion
anu maximizing giovrl µorenrial.
Recoveiy meals sloulu consisr oí liglr µiorein (15÷30 giams) anu caiLs
(5÷10 giams) so as ro nor rax rle Louy rliougl uigesrive sriess. 1le
µuiµose oí iecoveiy meals is ro nouiisl rle sraiving muscles virl small
amounrs oí nuriienrs. iusr enougl ro uo rle ioL. Recoveiy meals sloulu
rleieíoie Le caieíully uesigneu. Piorein sloulu Le ueiiveu íiom ligl-
qualiry. minimally µiocesseu souices. 1o íuirlei enlance muscle
nouiislmenr. raking Liancl clain amino acius is liglly iecommenueu ro
µievenr muscle µiorein uegiauarion anu muscle vasre.
Í Ë Ð Û Î Ó Ë Í Ý Ô Û
èç
Ю¿½¬·½¿´ Ì·°-
º Oveiµiocesseu µiorein µovueis may cause an imLalance in
ceirain amino acius. 1le Louy rianslares sucl imLalances as
µiorein ueíiciencies oi suiµluses. rleieLy íoicing rle
Lieakuovn oí ¨exria¨ amino acius. a µiocess rlar can leau ro
meraLolic roxiciry anu may iesulr in oveiall muscle vasring.
º As noreu. ingesrion oí µosrexeicise caiLs íacilirares insulin
acrions rlar aie ciirically imµoiranr íoi maximizing giovrl.
CaiLs sloulu Le ueiiveu íiom sraicl oi íiom íiucrose-íiee
sveereneis sucl as iice oi maµle syiuµ ro maximize glucose
urilizarion.
º ^ineials. esµecially calcium. magnesium. µorassium anu zinc.
as vell as riace mineials sucl as cliomium. molyLuenum. anu
selenium. aie liglly iecommenueu as µosrexeicise nuriirional
aius. ^ineials aie necessaiy íoi all meraLolic µarlvays anu
sriess managemenr. ^ineials can Le quickly ueµlereu uuiing
µlysical acriviry. A µosrexeicise mineial ueíiciency can leau ro
muscle ciamµs. leauacles. anu symµroms rlar iesemLle rlose
oí oveiriaining. incluuing insomnia. neivousness. anu
exlausrion. Iueally. mineials sloulu Le µair oí eveiy iecoveiy
meal: uo nor oveilook rleii imµoirance.
º ^inimize alcolol anu all airiíicial ingieuienrs. incluuing
sveereneis. µieseivarives. anu íoou clemicals sucl as íoou
Ý¿®¾ Ô±¿¼·²¹ º±® ͬ®»²¹¬¸ô
Ú¿¬ Ô±¿¼·²¹ º±® Û²¼«®¿²½»
You may Le aLle ro imµiove sriengrl. sµeeu. anu enuuiance caµaLiliries
Ly íolloving sµecial uieraiy cycles rlar involve uays oí ligl caiLs (caiL
loauing) anu uays oí ligl íar (íar loauing). Incoiµoiaring rlese uieraiy
cycles virl sµecial riaining iourines rlar involve inrense enuuiance anu
iesisrance exeicise (sucl as sµiinr inreivals anu gianr iesisrance suµeisers)
aie veiy likely ro íoice youi Louy ro auaµr ro µiolongeu anu inrense
µlysical sriess Ly incieasing Lorl glycolyric anu miroclonuiial enzyme
µiouucrion. rleieLy enlancing Lorl caiL anu íar urilizarion íoi eneigy.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
çð
Ю¿½¬·½¿´ Ì·°- ø½±²¬·²«»¼÷
coloiing anu sulíires. All oí rlese µlace immense meraLolic
sriess on rle livei. An oveivlelmeu livei may comµiomise
some oí irs ciirically imµoiranr íuncrions. incluuing íar anu
glucose urilizarion. as vell as rle meraLolism oí sreioiu
loimone ueiivarives. 1lis can rlen leau ro imµaiieu eneigy
urilizarion. insulin iesisrance. anu esriogenic ieacrions rlar can
cause íeminizarion in men. íar gain. anu imµaiieu giovrl.
º ^ake all youi meals. incluuing youi iecoveiy meals. aµµealing
anu rasry. Reseaicl las suggesreu rlar rasre anu aioma may
inciease rle assimilarion oí nuriienrs anu one`s sense oí oveiall
vell-Leing. Peoµle vlo voik laiu ro gain muscle aie vise ro
culrivare rleii sense oí rasre. Youi Louy. youi minu. anu youi
rasreLuus all ueseive íull comµensarion íoi youi laiu voik.
º Peoµle can oµr ro lave liglr µiorein anu a small amounr oí
caiLs iusr Leíoie a voikour. A µievoikour meal sloulu Le
uesigneu ro give rle Louy iusr enougl eneigy ro Legin rle
voikour. Pievoikour meals sloulu voik uµon rle same
µiinciµles as a cai oi riuck ignirion. Ioi insrance. lov-glycemic
íiuirs sucl as Leiiies. noníar yoguir. oi even a small µiece oí
gingei canuy. aie a goou kick srair íoi youi engine.
Reµeririve uieraiy cycles Laseu on µumµing anu ueµlering caiLs íoice
rle Louy ro imµiove urilizarion oí caiLs íoi eneigy. esµecially uuiing
µiolongeu nonaeioLic (iesisrance) exeicise. In íacr. caiL ueµlerion
íolloveu Ly caiL loauing is a vell-esraLlisleu riauirional merlou oí
incieasing glycogen ieseives in riaineu muscles. Þeveirleless. ir is
imµoiranr ro nore rlar ir is rle íasr-rvircl íiLeis rlar lave a giearei
aííiniry íoi Luiluing glycogen ieseives íoi caiL urilizarion as eneigy íoi
nonaeioLic iesisrance exeicise.
On rle orlei lanu. ir is rle slov-rvircl íiLeis. virl rleii laigei
miroclonuiial caµaciry. rlar lave a giearei aííiniry íoi íar urilizarion íoi
µiolongeu aeioLic enuuiance riaining. Reµearing µarreins oí íeeuing
cycles rlar involve caiL-loauing uays íolloveu Ly íar-loauing uays voulu
íoice rle Louy ro imµiove caiL anu íar urilizarion Ly incieasing Lorl
glycogen ieseives anu miroclonuiial caµaciry. virl rleii iesµecrive
enzymes.
Ioi arlleric µuiµoses. ir is imµoiranr ro uisringuisl Lerveen rle eííecrs
oí caiL íuel anu íar íuel on muscle µeiíoimance. CaiLs sloulu Le
iegaiueu mainly as íoou íoi íasr íiLei`s nonaeioLic acrions. rleieLy
enlancing sriengrl. sµeeu. anu velociry. vleieas íar sloulu Le iegaiueu
mosrly as íoou íoi slov íiLei`s aeioLic acrions. rleieLy enlancing
µiolongeu iesisrance ro íarigue (enuuiance).
Incoiµoiaring ligl caiLs anu ligl íar uays virl sµecial riaining
iourines may vell lelµ imµiove all µeiíoimance caµaLiliries (sriengrl.
sµeeu. anu enuuiance) as vell as inciease glycogen ieseives anu
miroclonuiial size íoi suµeiioi eneigy urilizarion. Þore rlar uays oí ligl
caiLs sloulu Le lov in íar. vleieas uays oí ligl íar sloulu Le lov in
caiLs. 1lar vay. one can enlance rle eííecr oí µumµing anu ueµlering.
Iinally. µiolongeu ieµeririve µarreins oí íeeuing can signiíicanrly aííecr
rle Louy`s auaµrarion ro rle mosr uominanr íoou giouµ. Ioi insrance.
µeoµle vlo live µiimaiily in íieezing aicric climares anu consume íarry
maiine íoous aie Lerrei auaµreu ro íar urilizarion rlen aie µeoµle vlo
live in vaim climares anu suLsisr on µlanr íoou anu lirrle íar. On rle
orlei lanu. vaim-climare µeoµle aie µioLaLly Lerrei auaµreu ro caiL
urilizarion. Ir íollovs. rlen. rlar µiolongeu ligl-íar oi ligl-caiL uiers
may uisrincrively aííecr muscle ueveloµmenr via auaµrarion.
Í Ë Ð Û Î Ó Ë Í Ý Ô Û
çï
1le Lesr uieraiy souices oí caiLolyuiares aie giains. µlanrs. anu ioors.
1le Lesr uieraiy souices oí íars÷in µairiculai omega 6. omega 3. anu
omega 9÷oils aie nurs. seeus. olive oil. anu maiine íoou.
Imµiovemenrs in Lorl aeioLic anu nonaeioLic µeiíoimance caµaLiliries
may Le associareu virl an incieaseu numLei oí suµei muscle íiLei ryµes.
Reµeririve cycles oí caiL loauing anu íar loauing ovei µiolongeu µeiious.
comLineu virl inrense aeioLic anu nonaeioLic riaining iourines. aie
likely ro íoice rle Louy ro inciease ueveloµmenr oí suµei muscle íiLei
ryµes virl imµioveu aeioLic anu nonaeioLic µeiíoimance caµaLiliries.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
çî
^osr µeoµle in rle Unireu Srares aie oveiveiglr. Alrlougl íar loss is
cuiienrly a µoµulai suLiecr oí magazines anu selí-lelµ Looks. ir is nor a
simµle one ro íully unueisranu. ^osr riauirional íar-loss µiogiams íail.
Peoµle vlo uo lose veiglr vlile íolloving rlese µiogiams oíren gain
Lack all rle veiglr rley lose. anu usually moie in rle long iun. ^any íail
in rleii veiglr-loss eííoirs Lecause rle uiers aie roo iesriicrive oi Lecause
rley ieacl a sragnarion µoinr aírei vlicl rley can`r lose any moie veiglr.
Peoµle oíren coníuse veiglr loss virl íar loss. Lur rle rvo aie veiy
uiííeienr µiocesses. Iar loss is rle µiocess rlar leaus ro veiglr loss. anu
nor rle orlei vay aiounu. ^oie µeoµle rouay rlan evei Leíoie suííei
íiom myiiau µioLlems ielareu ro excessive Louy íar. incluuing sluggisl
meraLolism. insulin iesisrance. ligl clolesreiol. anu imµaiieu
µeiíoimance.
Oí sµecial concein is sruLLoin íar. rle renacious íar rissue knovn ro Le
almosr imµossiLle ro ger iiu oí. SruLLoin íar geneially iesisrs íar-Luining
acrions anu can`r Le iemoveu even Ly laiu uier anu exeicise iourines.
SruLLoin íar gain is a mouein µioLlem oí almosr eµiuemic µioµoirions.
Borl men anu vomen oí all age giouµs suííei íiom rle inaLiliry ro lose
sruLLoin íar. µiimaiily Lecause rley lave limireu iníoimarion aLour ir
anu aie rleieíoie µooily equiµµeu ro rackle rle µioLlem.
1le suLiecr oí íar loss gers even moie comµlicareu íoi arlleres anu
LouyLuilueis. In sµire oí laiu riaining anu sriicr uier iourines. many
acrive inuiviuuals srill Larrle excess íar. Lagei ro Le lean `n` mean oi ar
rle roµ oí one`s sµoir. comµeririve anu liglly acrive men anu vomen
iesoir ro exrieme uiers anu riaining merlous rlar oíren leave rlem virl
a lov Lasal meraLolic iare. íarigue. anu loss oí sriengrl. nor ro menrion
rle inaLiliry ro sray lean.
Wirl rle conrinueu lack oí ueíinirive guiuelines íoi veiglr loss.
coníusion exisrs as ro lov ro mosr eííecrively lose Louy íar. Hovevei. rle
only vay ro eííecrively auuiess rle issue. incluuing rle eliminarion oí
sruLLoin íar. is íiisr ro unueisranu rle Liological Lasics oí íar
meraLolism÷lov anu vly íar gain oi íar loss occuis. Wlen you
unueisranu rle Liological Lasics oí íar meraLolism. you iealize rlar íar
rissue seives íuncrions Lesiues simµly µioviuing a sroiage aiea íoi eneigy.
Iar rissue seives uisrincr µuiµoses rlar give ir ieasons ro accumulare.
µiorecring rle Louy íiom rle auveise eííecrs oí ceirain meraLolic
µioLlems Ly inuucing íar gain.
1le Liological µiinciµle oí íar loss is veiy simµle: Removing rle
iesµonsiLiliries oí íar rissue iemoves rle ieason íoi irs exisrence. By so
uoing. one can lose Louy íar virl asronisling eííiciency anu. mosr
imµoiranrly. can sray lean vlile nor giving rle Louy a ieason ro gain
ieLounu íar in rle íuruie.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
çì
ØÛ ×ÑÔÑÙ×ÝßÔ
Î×ÒÝ×ÐÔÛÍ
ÑÚ ßÌ ÑÍÍ
Iar loss is µair oí a Liological µiocess rlar íoices rle Louy ro Lieak
sroiage íar anu ielease íarry aciu íoi eneigy. Bur as simµle as ir may
sounu. íar Luining isn`r iusr aLour Luining íar rissue. In íacr. rle Luining
oí íar. in µairiculai sruLLoin íar. íiisr iequiies rle eliminarion oí rle
meraLolic µioLlems rlar inirially cause íar gain. Ií nor iesolveu. ceirain
meraLolic imµaiimenrs sucl as ligl roxiciry oi insulin iesisrance. may
give íar rissue a ieason ro accumulare anu ro iesisr eliminarion. Auiµose
íar rissue seives some Liological µuiµoses Leyonu simµle eneigy ieseive
sroiage. 1le Louy gains oi loses íar as µair oí a iegularoiy meclanism
rlar lelµs µiorecr rle Louy íiom rliee maioi µioLlems:
1. 1le accumularion oí roxins rlar can uamage viral oigans.
2. 1le accumularion oí liµius anu clolesreiol rlar can leau ro insulin
iesisrance anu uiaLeres.
3. Declining esriogen levels (esµecially íoi vomen) rlar can leau ro an
aiiay oí meraLolic µioLlems. incluuing loss oí Lone mass. cognirive
uiííiculries. imµaiieu sexual µeiíoimance. anu ieµiouucrive aging.
In orlei voius. íar gain can Le iegaiueu as a uesµeiare arremµr Ly rle
Louy ro µiorecr irselí íiom ligl roxin levels. insulin iesisrance. anu lov
esriogen levels. 1leieíoie any merlou rlar vill lelµ eliminare rle rliee
µioLlems cireu aLove voulu likely iemove some oí rle maioi Liological
ieasons íoi íar gain anu rleieíoie íacilirare eííecrive íar loss.
ÝßÎÞ ßÒÜ ÝßÔÑÎ×Û ÎÛÍÌÎ×ÝÌ×ÑÒÍ
As noreu. íar gain anu íar loss aie uicrareu Ly ceirain Liological
µiinciµles. ^osr cuiienr uiers aie Laseu on rvo maioi µiemises: (1)
iesriicrion oí caloiies anu (2) iesriicrion oí caiLs. By iesriicring caloiies.
rle Louy consumes less eneigy rlan ir sµenus: rleieíoie ir is íoiceu ro
Luin sroieu íar ro µioviue rle iequiieu missing eneigy. By iesriicring
caiLs. rle Louy is íoiceu ro Luin íar insreau. Auuirionally. caiL
iesriicrions minimize insulin`s inliLiroiy eííecrs on íar Luining.
Hovevei. in sµire oí rle convincing logic Lelinu rlese µiemises. mosr
uiers íail in rle long iun. Lviuenrly. Lorl caloiie iesriicrions anu caiL
iesriicrions aien`r suííicienr ro susrain íar loss. Somerling else musr Le
going on. Consiuei. íoi examµle. rlar íoi rlousanus oí yeais. µeoµle
living in Clina. 1iLer. anu Aíiica lave íolloveu uiers riauirionally Laseu
on giains anu ioors. In sµire oí consuming ligl-caiL meals. rlese µeoµle
aie iemaikaLly lean anu lealrly. Consiuei also rlose aie µeoµle vlo
riauirionally consume luge quanriries oí íoou. sucl as rle nomauic AiaL
riiLes in rle Þoirl Aíiican anu ^iuule Lasrein ueseirs. 1lese µeoµle aie
íamous íoi rleii luge íeasrs. yer rleii Louies look iock-laiu.
Conveisely. clionic iesriicrions oí caloiies anu caiLs may auveisely
aííecr rlyioiu. giovrl loimone. anu sreioiu loimone acrions. leauing ro
an oveiall sluggisl meraLolism. Hovevei. ií uone µeiiouically iarlei rlan
clionically. iesriicring caloiies anu caiLs is somerimes a veiy eííecrive
merlou íoi lelµing µeoµle lose Louy íar. Clionic caloiie anu caiL
iesriicrions auveisely aííecr íar loss. Lííecrive íar loss anu rle aLiliry ro
iemain lean iequiie íuirlei invesrigarion inro rle vaiious Liological
íuncrions íoi vlicl íar is iesµonsiLle. anu a µiacrical merlou íoi
iemoving rlese Liological íuncrions íiom íar rissue. Wlen íar is ueµiiveu
oí irs acrive iole. ir loses irs Liological íuncrion anu. like any orlei oigan.
ir uegiaues anu uereiioiares.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
çê
Similaily ro muscle. íar can Le eirlei Luilr oi uesrioyeu. ueµenuing on
Liological µiioiiries. 1le Louy`s suivival ueµenus on irs renuency ro
ueveloµ acrive rissue anu uegiaue inacrive rissue. 1le same is riue oí íar
rissue. Deµiive íar oí irs acrive iole. anu ir Lieaks uovn anu sliinks.
ÛÔ×Ó×ÒßÌ×ÒÙ ÚßÌKÍ ÎÛßÍÑÒÍ ÌÑ ÛÈ×ÍÌ
Lliminaring rle ieasons íoi rle exisrence oí íar is a mission rlar. ar íiisr
glance. looks imµossiLle. A ceirain amounr oí Louy íar is necessaiy íoi
suivival. anu rleieíoie rle iuea oí comµlerely eliminaring Louy íar is
imµlausiLle. Þeveirleless. Ly eliminaring rle ieasons íoi íar
accumularion. a µeison may Le aLle ro eííecrively ieuuce Louy íar ro a
minimum Liological ser µoinr ar vlicl rle Louy srill µeiíoims ar irs Lesr.
1o arremµr ro eliminare rle ieasons íoi íar gain. ve musr íiisr unueisranu
rle rvo uisrincr ryµes oí íar rissue: suLcuraneous anu visceial.
Í«¾½«¬¿²»±«- ¿²¼ Ê·-½»®¿´ Ú¿¬
One oí rle main ieasons íoi coníusion aLour íar loss is rlar many
µeoµle aien`r avaie rlar rleie aie rvo kinus oí íar rissue in rle Louy. eacl
virl a uisrincr sensiriviry ro íar Lieakuovn (liµolysis). 1lese rvo uisrincr
íar rissues aie -«¾½«¬¿²»±«- º¿¬. vlicl lies unuei rle skin. anu ª·-½»®¿´
º¿¬. vlicl is inreinal.
SuLcuraneous íar renus ro Le insulin sensirive anu rleieíoie moie
iesisranr ro íar Luining. vleieas visceial íar is moie insulin iesisranr anu
las a liglei aííiniry íoi auienal íar-Luining srimularion rlan
suLcuraneous íar. Þonerleless. eacl ryµe oí íar rissue voiks rogerlei ro
Lalance rle Lieakuovn oí rle orlei.
1le giearei rle amounr oí visceial íar. rle moie ir ieleases íarry acius
anu rle moie iesisranr ro íar Luining suLcuraneous íar is. Because oí irs
íasr ieacrion ro auienal srimularion íolloveu Ly íar rissue Lieakuovn anu
rle ielease oí íarry acius ro rle livei. visceial íar is µiesumaLly mosr
uangeious ro inuiviuuals vlo aie µione ro leair uisease anu uiaLeres.
Higl visceial íar anu irs ielareu ílux oí ieleaseu íarry acius may cause
íarry livei (leµaric lyµeiliµiuemia) anu consequenr insulin iesisrance.
Ì Ø Û Þ × Ñ Ô Ñ Ù × Ý ß Ô Ð Î × Ò Ý × Ð Ô Û Í Ñ Ú Ú ß Ì Ô Ñ Í Í
çé
1le accumularion oí visceial íar is oíren associareu virl rle íoimarion
oí sruLLoin íar unuei rle skin. In an arremµr ro Lalance visceial íar`s ligl
ielease oí íarry acius ro rle livei. rle suLcuraneous íar renus ro Le moie
iesisrance ro íar Luining anu in ruin Lecomes sruLLoin.
Ü»´¿§»¼ Ú¿¬ Ô±--
Anorlei ieason íoi coníusion aLour íar loss is so-calleu uelayeu íar loss.
Peoµle vlo suííei íiom an accumularion oí excessive visceial íar oíren
uon`r norice any noriceaLle ieuucrion oí suLcuraneous íar unuei rle skin.
in sµire oí íolloving laiu uier anu exeicise iourines. 1le ieason is rlar
visceial íar iesµonus íiisr ro rle íar-Luining srimularion oí uier anu
exeicise. vleieas suLcuraneous íar las a uelayeu ieacrion. Peoµle vlo
lave excessive visceial íar neeu ro Luin ir íiisr Leíoie rley vill norice any
clange in rle íar unuei rle skin. BouyLuilueis anu orleis vlo vanr ro
aclieve giearei leanness anu ueíinirion musr Le avaie rlar rle liglei a
µeison`s µeicenrage oí visceial íar. rle longei ir rakes ro norice a clange
in Louy comµosirion anu oveiall Louy ueíinirion.
Ú¿¬ Ì·--«» Ú«²½¬·±²-
Reseaicleis Lelieve rlar íar meraLolism is conriolleu Ly a µiimal
Liological íeeuLack meclanism rlar lelµs luman Leings suivive in
exrieme conuirions sucl as sraivarion. veiy colu climares. oi exµosuie ro
µiolongeu anu inrense µlysical sriess. 1ley lave also suggesreu rlar
Louy íar may µiorecr rle Louy íiom rle auveise eííecrs oí insulin
iesisrance anu uiaLeres. oveiall roxiciry. anu ueclining esriogen.
Auuirionally. rle Louy may Le µiogiammeu ro µiorecr irselí íiom rle
auveise eííecrs oí clionic oveiíeeuing oi unueiíeeuing Ly iegularing rle
iare oí íar Lieakuovn oi íar gain accoiuingly.
1lis suivival-like conriol meclanism is consranrly iníluenceu Ly rle
Louy`s aLiliry ro urilize íar anu µiouuce eneigy. 1le giearei rle Louy`s
aLiliry ro urilize íar anu eneigy. rle lovei rle levels oí µlasma. livei liµius.
anu clolesreiol aie anu rle moie likely íar is ro Le moLilizeu íoi eneigy.
1le lessei rle Louy`s aLiliry ro urilize íar anu eneigy. rle moie likely
liµius anu clolesreiol aie ro accumulare. anu rle moie iesisranr íar rissue
may Le ro íar Luining.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
çè
Higl íar urilizarion anu ligl eneigy exµenuiruie aie rle key µiinciµles
oí eííecrive íar loss. Ler`s see lov incieaseu íar urilizarion anu ligl eneigy
ruinovei can lelµ eliminare rle meraLolic µioLlems rlar inirially cause
íar gain. sucl as insulin iesisrance oi oveiall roxiciry.
ײ-«´·² λ-·-¬¿²½»
Insulin iesisrance is a meraLolic srare rlar causeu Ly rle accumularion
oí ligl liµius anu clolesreiol in rle livei anu µlasma. Hyµeiliµiuemia anu
íarry livei ueciease íar anu glucose urilizarion. rleieLy esraLlisling a srare
oí insulin iesisrance. 1le Louy riies ro µiorecr irselí íiom insulin
iesisrance Ly inuucing íar gain in a uesµeiare arremµr ro µievenr íuirlei
accumularion oí íarry acius in rle Lloou. livei. anu orlei rissues. In orlei
voius. íar gain µiorecrs rle Louy íiom insulin iesisrance. anu vice veisa.
As aLsuiu as ir may seem. excessive íar Lieakuovn. in µairiculai rle
Lieakuovn oí visceial íar. may leau ro oveiaccumularion oí liµius in rle
µlasma anu livei. rleieLy causing a srare oí insulin iesisrance. Lxcessive
visceial íar may cause insulin iesisrance rlar. as noreu. may íuirlei
inliLir íar loss anu µiomore rle íoimarion oí sruLLoin íar.
Ѫ»®¿´´ ̱¨·½·¬§
Besiues µiorecring rle Louy íiom insulin iesisrance. íar gain seives orlei
µuiµoses. sucl as µiorecring rle Louy íiom rle accumularion oí roxins.
Iar rissue sroies roxins anu µiorecrs viral oigans íiom uamage. Any
µiocess rlar ueroxiíies rle Louy is likely ro eliminare rle ieason íoi íar
accumularion anu ro acceleiare íar Luining.
1le µiimal Liological µiinciµles oí íar loss aie:
1. Incieaseu íar urilizarion.
2. Incieaseu eneigy ruinovei. anu
3. Incieaseu oveiall ueroxiíicarion.
Ì Ø Û Þ × Ñ Ô Ñ Ù × Ý ß Ô Ð Î × Ò Ý × Ð Ô Û Í Ñ Ú Ú ß Ì Ô Ñ Í Í
çç
Ler`s examine lov rle aLove µiinciµles rianslare inro acrual íar loss
anu. in µairiculai. rle loss oí sruLLoin íar.
Þ·±´±¹·½¿´ Ю·²½·°´» ïæ
ײ½®»¿-»¼ Ú¿¬ ˬ·´·¦¿¬·±²
^osr íar urilizarion occuis in rle cell miroclonuiia. 1le giearei rle
numLei oí miroclonuiial enzymes. rle moie eííicienr íar urilizarion is.
Because muscle is rle laigesr miroclonuiia-conraining rissue. muscle
comµosirion uiiecrly aííecrs íar urilizarion. Ceirain muscle íiLei ryµes
lave suµeiioi íar-urilizarion caµaLiliries ovei orlei muscle íiLei ryµes.
Slov muscle íiLei ryµes as vell as suµei muscle íiLei ryµes (see ¨Suµei
^uscle IiLei¨ in Claµrei S. ¨Suµei ^uscle¨) can meraLolize íar moie
eííicienrly rlan íasr íiLeis. Lecause oí rleii laigei miroclonuiial size. Ioi
incieaseu íar urilizarion. µiorecrion íiom uiaLeres. anu enlanceu íar loss.
sµecial riaining iourines rlar lelµ ueveloµ muscles virl giearei meraLolic
caµaciry íoi urilizing íar íuel aie liglly iecommenueu. Incoiµoiaring
enuuiance riaining virl sriengrl anu sµeeu exeicise in a voikour iourine
may lelµ ueveloµ muscle íiLeis virl suµeiioi µeiíoimance caµaLiliries
anu incieaseu caµaciry ro urilize íar.
Þ·±´±¹·½¿´ Ю·²½·°´» îæ
ײ½®»¿-»¼ Û²»®¹§ Ì«®²±ª»®
Lneigy ruinovei uesciiLes rle oveiall eneigy rlar rle Louy consumes.
urilizes. anu sµenus. Higl eneigy ruinovei is a srare in vlicl rle Louy`s
oveiall meraLolic iare is ligl (ligl eneigy exµenuiruie anu ligl íoou
consumµrion). Cellulai ligl-eneigy ruinovei is also an inuicarion oí ligl
íuel urilizarion. Wlen eneigy ruinovei is ligl. urilizarion oí caiLs anu íar
incieases. rlus µievenring insulin iesisrance anu rle accumularion oí
liµius anu clolesreiol in rle Lloou anu rissue. 1lis meraLolic srare coulu
Le esraLlisleu Ly incoiµoiaring inreivals oí µlysical riaining anu iesr
µeiious virl íeeuing cycles rlar suµµly all essenrial nuriienrs anu caloiies
neeueu ro íuel rle liglly µumµeu meraLolic macline.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïðð
Peiiouic oveiearing may lelµ inciease rle Louy`s Lasal meraLolic iare.
rlus lelµing íacilirare a srare oí ligl eneigy ruinovei. Hovevei.
oveiearing sloulu Le íully conriolleu anu alreinareu virl µeiiouic
unueiearing ro µievenr a srare oí clionic oveiíeeuing rlar can evenrually
leau ro íar gain.
Iinally. ligl-eneigy ruinovei is a meraLolic srare rlar can Le easily
maniµulareu ro encouiage veiglr loss. Alreinaring Lerveen uays oí ligl
caiLs anu lov caiLs. as vell as uays oí unueiearing anu uays oí
oveiearing. inuuces remµoiaiy srares oí lov insulin imµacr anu negarive
eneigy Lalance. iesµecrively. vlile µievenring rle oveiall meraLolic iare
íiom íalling. 1lese remµoiaiy srares oí lov insulin anu negarive eneigy
Lalance in a liglly eneigizeu Louy can lelµ inuuce eííecrive íar loss.
Oveiriaining anu insuííicienr nuriirion may inirially cause veiglr loss.
Lur in rle long iun. a meraLolic uecline may iesulr. causing ieLounu íar
gain.
Þ·±´±¹·½¿´ Ю·²½·°´» íæ
ײ½®»¿-»¼ Ѫ»®¿´´ Ü»¬±¨·º·½¿¬·±²
1le mosr eííecrive vay ro µuige rle Louy oí roxins naruially is ro íasr
oi unueiear. Digesrive sriess ioLs rle Louy oí viral eneigy rlar coulu
orleivise Le useu íoi orlei meraLolic µuiµoses. Auuirionally. vlen íoou
consumµrion is minimizeu. moie eneigy is sliíreu rovaiu cleansing.
Anorlei Lonus oí unueiearing is rlar less íoou means ieuuceu exµosuie
ro uieraiy roxins.
Be avaie rlar eííecrive ueroxiíicarion incieases rle ielease oí roxins inro
rle Lloousrieam anu may cause a remµoiaiy elevarion oí roxin levels in
rle Lloou. Wlenevei you uerox. ir is imµoiranr ro suµµlemenr anu
nouiisl virl anrioxiuanrs ro lelµ µiorecr rle Louy íiom rle oxiuarive
sriess oí íiee iauicals anu neurialize laimíul suLsrances. Anrioxiuanrs
aie naruially íounu in íiuirs. vegeraLles. ioors. seeus. nurs. musliooms.
Lian. anu sulíui-conraining íoous sucl as Lioccoli. cauliílovei. eggs. anu
vley µiorein.
Iar loss also ieleases roxins inro rle Lloousrieam. 1oxins may rlen
accumulare in rle livei. kiuneys. ioinrs. anu orlei rissues. Lxrieme íar loss
Ì Ø Û Þ × Ñ Ô Ñ Ù × Ý ß Ô Ð Î × Ò Ý × Ð Ô Û Í Ñ Ú Ú ß Ì Ô Ñ Í Í
ïðï
merlous. incluuing ciasl uiers. can cause an oveivlelming inciease in
Lloou roxin levels anu íoice rle Louy ro inuuce íar gain ro uesµeiarely
ieaLsoiL rle ieleaseu roxins. Giauual íar loss is Lesr Lecause rlis lelµs
you avoiu oveiroxiciry anu ieLounu íar gain.
Any meraLolic µiocess rlar incieases roxiciry may inliLir íar loss. Ioou
clemicals. µesriciues. µlasric ueiivarives sucl as íiom µollureu varei oi
íoou. excessive alcolol consumµrion. anu clionic consriµarion may all
signiíicanrly inciease roxin levels anu oveivlelm rle livei`s aLiliry ro
ueroxiíy. A sriesseu livei is oíren associareu virl incieaseu esriogenic
acriviry anu sruLLoin íar gain.
Unueisranuing rle Liological µiinciµles oí íar loss can Le oí giear
µiacrical lelµ íoi µeoµle vlo vanr ro lose íar anu sray lean. Hovevei.
rleie aie auuirional Liological íuncrions oí íar rissue rlar aííecr íar loss
anu aie voirly oí oui arrenrion.
λ¹«´¿¬·±² ±º Þ±¼§ Ú¿¬
Scienrisrs suggesr rlar íar rissue may íuncrion as a iegularoi oí Louy íar
µeicenrage anu may lelµ suµµiess excessive íar gain. µairiculaily in oLese
µeoµle. Bouy íar is iegulareu Ly insulin sensiriviry. virl insulin renuing ro
inliLir íar Luining. Beyonu a ceirain ser µoinr oí Louy íar gain. rle Louy
may Le íoiceu ro inuuce a srare oí insulin iesisrance ro sviírly suµµiess
any auuirional íar gain.
Wlen insulin-iesisranr auiµocyre íar cells iesisr insulin íar Luining
inliLiroiy acrion. rley Lieak riiglyceiiues esrei sroiage anu moLilize íarry
acius ro rle Lloou. Hovevei. rlis allegeu íar Lieakuovn comes ar a µiice:
1lese íarry acius can`r Le oxiuizeu íoi eneigy Lecause íar urilizarion is
suµµiesseu rlougl liµiu anu clolesreiol accumularion in rle livei anu
ciicularoiy sysrem. 1lar µiocess can cieare a vicious cycle leauing ro
uiaLeres anu caiuiovasculai uisease. rvo conuirions oíren associareu virl
oLesiry.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïðî
Ú¿¬ Ô±-- ¿²¼ Û¨°±-«®» ¬± ݱ´¼ Ì»³°»®¿¬«®»-
Iar meraLolism may Le aííecreu Ly exµosuie ro colu remµeiaruies. a
íacroi rlar can Le maniµulareu ro acceleiare íar loss. Wlen exµoseu ro
exriemely colu remµeiaruies. rle Louy incieases irs eneigy exµenuiruie.
vlicl rianslares inro Louy lear. 1lis inciease in eneigy µiouucrion is
meuiareu Ly uncouµling µioreins. vlicl aie íounu in rle innei
miroclonuiial memLianes. Uncouµling µioreins geneiare rleii acrions Ly
riansíeiiing anions (negarively claigeu µairicles) rliougl miroclonuiial
memLianes. 1le uncouµling µiorein`s acrions cieare a µioron iníusion
rlar Lyµasses eneigy urilizarion as auenosine riiµlosµlare (A1P). rlus
inuucing vlar is consiueieu a vasre oí eneigy in rle íoim oí lear (a
rleimogenic eííecr).
1liougl rleii acrions. uncouµling µioreins ieuuce rle cellulai level oí
A1P anu rleieLy cieare negarive cellulai eneigy Lalance rlar íoices rle
Ì Ø Û Þ × Ñ Ô Ñ Ù × Ý ß Ô Ð Î × Ò Ý × Ð Ô Û Í Ñ Ú Ú ß Ì Ô Ñ Í Í
ïðí
ÔóÝ¿®²·¬·²» Ü»º·½·»²½§ ¿²¼
Ѫ»®½±²-«³°¬·±² ±º Ý¿®¾-
Some µeoµle ueveloµ insulin iesisrance Lecause oí a ueíiciency in
rle amino aciu L-cainirine anu irs ielareu enzymes. A ueíiciency in
L-cainirine somerimes causes accumularion oí unoxiuizeu íarry
acius rlar ueciease insulin sensiriviry. 1leieíoie. earing íoous iicl
in L-cainirine. sucl as mear anu eggs. oi suµµlemenring virl L-
cainirine anu Lysine. an L-cainirine µiecuisoi. may suµµoir íar
urilizarion anu íacilirare eííicienr íar loss.
Oveiconsumµrion oí µiocesseu anu simµle caiLs may auveisely
aííecr insulin ieceµroi sensiriviry. rleieLy leauing ro ligl insulin
levels. a conuirion knovn as lyµeiinsulinemia. Clionic insulin
srimularion íiom causes sucl as íiequenr caiL consumµrion
uuiing rle uay may inciease insulin iesisrance rovaiu rle enu oí
rle uay. ^inimizing caiL consumµrion ro one meal µei uay. as
vell as alreinaring Lerveen uays oí lov caiLs anu uays oí
moueiare caiLs. may lelµ sraLilize insulin sensiriviry anu aííoiu
eííecrive íar loss.
Louy ro inciease cellulai eneigy µiouucrion ro comµensare íoi rle vasreu
eneigy. Auuirionally. a cellulai negarive eneigy Lalance µiomores cellulai
íacroi cA^P anu inliLirs insulin.
A µeison can rake auvanrage oí UCP acriviry rliougl exµosuie ro colu.
sucl as Ly raking colu sloveis. 1le iecommenueu merlou is ro alreinare
rle varei remµeiaruie Lerveen vaim anu colu anu ro íinisl virl a colu
iinse. Lxµosing rle Louy ro exrieme colu las Leen useu riauirionally in
Luioµe anu Russia. RuLLing snov on rle Louy anu iumµing inro icy
iiveis aie srill consiueieu eííecrive merlous oí imµioving ciicularion anu
oveiall lealrl.
Ioi rle µuiµose oí losing íar. remµoiaiy exµosuie ro exriemely colu
remµeiaruies incieases rle acrions oí uncouµling µioreins. rleieLy
incieasing Louy lear as vell as rle iare oí íarry aciu moLilizarion anu íar
loss.
Ø«³¿² ß¼¿°¬¿¬·±² ¬±
ݱ´¼ Ý´·³¿¬»- ¿²¼ ͬ«¾¾±®² Ú¿¬ Ù¿·²
Some inuiviuuals aie naruially inclineu ro gain sruLLoin íar Lecause oí
a generic µieuisµosirion ro ligl visceial íar. Inuirs. Aleurians. anu Þarive
Þoirl Ameiicans may µossess a generic coue rlar lelµs rleii Louies
suivive in rle exriemely colu Aicric climare. Having ro suivive unuei
sucl enviionmenrally rougl conuirions. rle Louy musr consranrly
moLilize íarry acius as íuel íoi eneigy anu lear µiouucrion. 1leieíoie.
µeoµle vlo live in rlese exriemely colu climares may Le moie µione ro
ligl visceial íar. insulin iesisrance. anu sruLLoin íar gain.
1lis assumµrion is Laseu on cuiienr generic uiscoveiies rlar suggesr an
evolurionaiy rleoiy Laseu on rle íoimarion oí uiííeienr luman Louy
ryµes via auaµrarion ro uiííeienr climares. Geneially. µeoµle vlo live in
lor vearlei aie moie inclineu anu Liologically suireu ro ear µlanr íoous
sucl as vegeraLles. íiuirs. anu giains anu aie rleieíoie moie insulin
sensirive.
Peoµle vlo live in colu climares íaie Lerrei Ly earing ílesl anu íar Lur
may Le inleienrly inclineu ro an insulin-iesisranr meraLolic srare rlar
µeimirs a consranr inílux oí íarry acius ro rle livei as íuel ro keeµ rle
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïðì
Louy vaim. Ir is cuiienrly íaslionaLle ro µiesenr Inuirs as µaiagons oí
lealrl. Uníoirunarely. as lealrly as rley may Le in rleii narive
enviionmenr. rley suííei íiom myiiau Lloou sugai anu vasculai
µioLlems as soon as rley Legin ro íollov a ryµical mouein Wesrein uier.
Peoµle vlo aie generically µieuisµoseu ro suivive vell in colu vearlei
may lave a renuency ro insulin iesisrance anu sruLLoin íar gain. Inuirs.
some Þarive Ameiicans. anu µeilaµs even some Larino µeoµle vlo aie
oí µair Inuian anu µair Sµanisl uescenr may neeu a sµecial. mouiíieu uier
Laseu on lov-glycemic meals. 1ley may neeu ro Le µlysically acrive.
rlus ciearing a srare oí incieaseu eneigy exµenuiruie rlar mimics rle vay
rleii Louies aie oiiginally uesrineu ro íuncrion. Peiiouic unueiearing anu
a sreauy exeicise iourine incoiµoiaring Lorl aeioLic exeicise anu
iesisrance aie liglly iecommenueu.
ͬ®»-- ¿²¼ ͬ«¾¾±®² Ú¿¬
Iar loss is a µiocess rlar ueµenus almosr exclusively on auienal loimone
acrions. Aµµaienrly. ir is rle Lalance Lerveen Lera anu alµla auieno-
ieceµrois rlar uicrares vlerlei íar rissue is iesµonsive ro íar-Luining
srimularion. Geneially. íar rissue virl ligl aííiniry ro Lera ieceµrois is moie
ieacrive ro auienalin íar-Luining srimularion rlan is íar rissue virl a ligl
numLei oí alµla ieceµrois. In íacr. alµla-2 ieceµrois inliLir íar Luining
Lecause oí rleii suµµiessive eííecr on rle enzyme auenylare cyclase anu irs
ielareu cellulai íacroi. cA^P.
1le Linuing oí auienal loimones ro rleii vaiious ieceµrois cieares
uisrincrly uiííeienr eííecrs on sriess ieacrions anu oveiall íar Luining.
Auienal Linuing ro Lera-2 ieceµrois acrivares an inriamemLiane G
µiorein ro srimulare rle synrlesis oí cellulai íacroi cA^P. vlicl inuuces
íar Luining Ly acrivaring loimone-sensirive liµase. Iar-rissue Lieakuovn
iequiies rle acrions oí loimone-sensirive liµase: orleivise. íar Luining is
inliLireu. In conriasr. rle Linuing oí auienal loimones ro alµla-2
ieceµrois acrivares inriamemLiane G1. vlicl las an inliLiroiy eííecr on
cA^P. rlus suµµiessing loimone-sensirive liµase anu oveiall íar Luining.
1leie aie also alµla-1 auienoieceµrois. 1le alµla-1 auienoieceµroi may
meuiare muscle íueling uuiing µlysical acriviry.
Bera-3 ieceµrois aie rle suLiecr oí cuiienr ieseaicl Lecause oí rleii
uiiecr iesµonse ro rle neuioriansmirrei acerylcloline. vlicl íacilirares
Ì Ø Û Þ × Ñ Ô Ñ Ù × Ý ß Ô Ð Î × Ò Ý × Ð Ô Û Í Ñ Ú Ú ß Ì Ô Ñ Í Í
ïðë
muscle conriacrion. Þeveirleless. Lera-3 ieceµrois aie consiueieu íar-
Luining srimularois. Auienal loimones (careclolamines) aie ieleaseu
laigely as a íiglr-oi-íliglr iesµonse ro sriess. 1le eííecrs oí sriess on
auiµose íar rissue anu rle livei cause a ielease oí íarry acius anu glucose
as íuel. In skeleral muscles. auienal srimularion causes rle Lieakuovn oí
glycogen ieseives ro µioviue immeuiare íuel íoi sviír ieacrions.
Duiing sriess. auienal loimones acceleiare rle leair iare ro inciease
Lloou ílov. 1ley also enlance Liearling anu oveiall ueroxiíicarion Ly
ielaxing Lloou vessels in rle nasal µassages anu gasrioinresrinal riacr. In
rle sloir iun. auienal loimones lelµ rle Louy ieacr ro immeuiare uangei
oi sriess Ly íaciliraring íar Luining íoi immeuiare íuel urilizarion.
enlancing oxygenarion. anu eliminaring roxins. In rle long iun. lovevei.
auienal loimones may lave orlei meraLolic íuncrions rlar aµµeai
conriauicroiy anu coníusing.
All auienoieceµrois comµere íoi rle same auienal loimones. Because
rle iario oí Lera- ro alµla-auienoieceµrois uicrares srimularoiy oi
inliLiroiy auienal eííecrs. Lorl srimularoiy anu inliLiroiy auienal
acrions may seive uiííeienr Liological µuiµoses. A ligl aííiniry oí a rissue
ro rle inliLiroiy eííecr oí alµla-2 auienoieceµrois may Le µair oí a
Liological ueíense meclanism rlar µiorecrs rle Louy againsr sriess-
ielareu auienal oveiexciraroiy imµacr.
Oveiexciraroiy imµacr. vlicl occuis uuiing clionic sriess oi consranr
exµosuie ro uangei. somerimes leaus ro µanic arracks oi auienal
exlausrion. anu íinally ro oveiall meraLolic Lieakuovn. Ií insuííicienr
iesr las accomµanieu rle clionic sriess. rle iesulr may Le íoimarion oí
rissue sucl as sruLLoin íar. vlicl ryµically exµiesses a ligl iario oí
alµla- ro Lera-auienoieceµrois anu is less iesµonsive ro auienal
srimularion. Relaxarion merlous. suííicienr iesr. anu avoiuing
oveiriaining can lelµ manage sriess anu µiorecr againsr auienal
exlausrion.
Ler sriess voik íoi you iarlei rlan againsr you. Sloir-reim. conriolleu
exµosuie ro sriess is srimularoiy anu mosr eííecrive rovaiu íar loss.
vleieas clionic oi µiolongeu sriess las auveise eííecrs. In orlei voius.
sloir. inrense voikour sessions virl suííicienr iesr yielu Lerrei iesulrs
rlan uo µioriacreu voikour iourines six oi seven uays a veek.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïðê
1le Louy auaµrs ro rle ryµe oí srimularion ir exµeiiences mosr
íiequenrly. Ir íollovs. rlen. rlar rle Louy may auaµr ro clionic sriess Ly
ieveising rissue sensiriviry ro auienosrimularoiy ieacrions ro sriess.
rleieLy µiorecring rle Louy íiom exlausrion. Auaµrarion ro clionic
sriess may cause íar rissue ro Le less ieacrive ro íar Lieakuovn anu
rleieíoie moie sruLLoin. 1lis long-reim auaµrarion ro clionic sriess
may Le µairially iesµonsiLle íoi age-ielareu sruLLoin íar gain.
Ô±©óÝ¿®¾ Õ»¬±¹»²·½ Ü·»¬-
Kerogenic uiers aie Laseu on caiL ueµiivarion. anu rle morivaring iuea
is ro cieare a meraLolic srare in vlicl rle Louy is íoiceu ro inciease
µiouucrion oí kerone Louies Lecause oí incieaseu uemanu íoi íarry aciu
oxiuarion. In eaily srages oí rle uier. rle lack oí uieraiy caiLs anu lov
insulin incieases rle moLilizarion oí íarry acius íoi íuel anu incieases
livei synrlesis oí kerone Louies in rle íoim oí aceroacerare. 3-
Ì Ø Û Þ × Ñ Ô Ñ Ù × Ý ß Ô Ð Î × Ò Ý × Ð Ô Û Í Ñ Ú Ú ß Ì Ô Ñ Í Í
ïðé
Ô·°±´§-·-æ ̸» ݸ»³·-¬®§ ±º Ú¿¬ Þ«®²·²¹
Liµolysis is rle ielease anu moLilizarion oí íarry acius íiom
auiµose íar rissue so rley can Le useu as íuel. In rlis simµle
µiocess. íarry acius arracleu ro glyceiol aie lyuiolyrically
iemoveu. Iarry acius. in auuirion ro Leing moLilizeu íoi íuel. acr
as µiecuisois íoi rle synrlesis oí kerone Louies. sucl as uuiing
µiolongeu sraivarion. Auuirionally. liµolysis occuis in muscle
rissue anu in rle livei. vleie small amounrs oí íarry acius aie
sroieu ro µiouuce cellulai eneigy.
1le µiocess oí íar-Luining occuis in rliee srages:
1. Hoimonal simularion.
2. ^oLilizarion oí íarry acius ro rle miroclonuiia íoi eneigy
urilizarion. anu
3. Iar meraLolires signal rle Louy vlerlei ro keeµ moLilizing íar
íoi eneigy oi sroµ rle íar-Luining µiocess.
lyuioxyLuryiare anu acerone. Kerones seive as íuel íoi µeiiµleial rissue
anu sµaies µiorein Lieakuovn. Piomoreis oí kerogenic uiers µiomise
maximum íar loss vlen kerosis is inuuceu.
Wlar is giear in rleoiy. lovevei. uoes nor alvays voik in iealiry.
Kerogenic uiers aie uoomeu ro íail. Peoµle vlo exµeiience µiolongeu
caiL iesriicrion ieacl a µoinr oí sragnarion Leyonu vlicl rley cannor
lose any moie Louy íar. ^oieovei. rley may suííei meraLolic uecline anu
gain Lack all rle veiglr rley inirially losr. Lur rlis rime rle veiglr gain
incluues a liglei µeicenrage oí Louy íar. 1le ieason rle kerogenic uier
íails is simµle: Duiing kerosis. Lloou µH ueclines as rle Louy`s aciuiry
iises. Desµeiare ro ieuuce aciuiry. rle Louy secieres insulin. rlus
inliLiring liµolysis anu lalring kerosis. virl irs aciuic eííecr.
Kerone Louies aie aciu íar meraLolires. 1le Louy riies ro ger iiu oí rlese
rliougl rle lungs anu rle kiuneys. via exlalarion anu rle uiine.
iesµecrively. Hovevei. vlen rle Louy ieacles kerosis. ir secieres insulin
ro µievenr íuirlei aciuosis. Insulin inliLirs liµolysis anu rleieíoie
uecieases moLilizarion oí íarry acius ro rle livei. Wlen íar loss is
suµµiesseu. rle synrlesis oí rle livei`s kerone Louies uecieases. anu rle
Louy`s µH iises. Kerosis inliLirs íar loss anu incieases insulin levels. anu
kerogenic rle uier`s quesr oí ieacling kerosis cleaily íails ro maximize íar
loss.
Clionic caiL iesriicrions may auveisely ieuuce cellulai auenosine
riiµlosµlare. rlus imµaiiing rlyioiu loimone acrivarion÷rlar is.
conveision oí 14 ro rle acrive íoim. 13. Lov rlyioiu acriviry oíren
causes an oveiall meraLolic uecline. virl imµaiieu muscle íuel
urilizarion. lack oí sriengrl. sensiriviry ro colu. anu íar gain. Lov-caiL
kerogenic uiers aie veiy µoµulai rlese uays. Peoµle vlo suííei íiom
insulin iesisrance may Leneíir íiom lov-caiL uiers auiusreu ro rleii
inuiviuual neeus. Þeveirleless. rle uesiie ro ieacl a meraLolic srare oí
kerosis-ielareu íar loss. sucl as in ligl-íar. no-caiL kerogenic uiers is
misleauing anu ill auviseu.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïðè
Ì Ø Û Þ × Ñ Ô Ñ Ù × Ý ß Ô Ð Î × Ò Ý × Ð Ô Û Í Ñ Ú Ú ß Ì Ô Ñ Í Í
ïðç
ײ-«´·² ¿²¼ Ú¿¬ Ù¿·²
Insulin srimulares íar gain. incieasing rle ner uµrake oí íarry
acius inro auiµocyres. Insulin is consiueieu rle maioi anriliµolyric
(anri-íar-Luining loimone). In íacr. insulin las a µioíounuly
inliLiroiy eííecr on Liological µiocesses necessaiy íoi íar Luining.
1le many inliLiroiy meclanisms Ly vlicl insulin inliLirs
liµolysis aien`r íully unueisroou.
Insulin srimulares rle enzyme µlosµlouiesreiase 3. vlicl
uegiaues anu uecieases cellulai íacroi cA^P in íar cells. As noreu.
cA^P is ciirical íoi liµolysis. anu suµµiessing cA^P inliLirs íar
Luining.
Insulin uesensirizes Lera-auienoieceµrois Ly inuucing rians-
locarion oí Lera-auienoieceµrois ro inriacellulai sµace rlar
ieuuces liµolyric sensiriviry ro auienal loimones. Insulin inliLirs
rle íar-Luining loimone sensirive liµase Ly enlancing irs
ueµlosµloiylarion.
Ú¿¬óÞ«®²·²¹ ر®³±²»-
Auienal loimones aie rle mosr imµoiranr srimularois oí
liµolysis. Auiµocyre íar cells lave rliee uiííeienr Lera-
auienoieceµrois (Lera-1. -2. anu -3) anu alµla-2 auienoieceµrois.
Wlile Lera-2 anu Lera-3 ieceµrois srimulare íar Luining. alµla-2
anu Lera-1 ieceµrois may acrually inliLir íar Lieakuovn. Auienal
loimones srimulare íar Luining oi liµolysis Ly Linuing ro Lera
ieceµrois rlar aie couµleu ro G-sensirive µiorein. Acrivareu Gs
µiorein caralyzes rle íoimarion oí cA^P. cA^P acrivares µiorein
kinase A. vlicl rlen íinally µlosµloiylares anu acrivares
loimone-sensirive liµase. rlus inuucing liµolysis. Orlei íar-
Luining loimones also lave a cA^P liµolyric imµacr on íar cells.
Hoimones sucl as rlyioiu-srimularing loimone. glucagons.
ÛÔ×Ó×ÒßÌ×ÒÙ ÚßÌKÍ
ÎÛßÍÑÒÍ ÌÑ ÛÈ×ÍÌOÐÎßÝÌ×ÝßÔ Ì×ÐÍ
º LsraLlisling remµoiaiy srares oí negarive eneigy Lalance (i.e.. vlen
moie eneigy is sµenr rlan is consumeu) rliougl µeiiouic unueiearing
anu exeicise. eliminares rle ieason íoi íar ro seive as sroiage íoi
eneigy anu insreau íoices ir ro Lieak uovn inro íuel íoi eneigy.
º Removing roxins íiom rle Louy rliougl µeiiouic íasring oi
unueiearing lelµs eliminare rle ieason íoi íar ro seive as a sroiage íoi
roxins. rleieLy µievenring íar gain vlile µiacrically suµµoiring íar
loss.
º Þaruial merlous rlar inciease rle Louy`s caµaciry ro urilize íar íoi
eneigy. sucl as Ly incoiµoiaring enuuiance anu sriengrl riaining in
voikour iourines. µiorecrs rle Louy againsr accumularion oí seium
liµius as vell as insulin iesisrance.
º Avoiuing consumµrion oí esriogenic suLsrances sucl as µerioleum-
Laseu íoou clemicals. µesriciues. anu íeirilizeis. as vell as
oveiconsumµrion oí alcolol lelµs µievenr oveiesriogenic acriviry.
º Avoiuing clionic caloiie iesriicrions anu ciasl uiers lelµs µievenr a
suuuen elevarion oí roxin levels as vell as µievenring esriogen uecline
in vomen.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïïð
Ú¿¬óÞ«®²·²¹ ر®³±²»- ø½±²¬·²«»¼÷
lungei-ielareu clolecysrokinin anu µaiarlyioiu loimone aie all
srimularois oí liµolysis via cA^P acrivarion. Lur rleii eííecrs aie
minoi comµaieu ro rlose oí rle auienal loimones. 1le main
µlysiological íacrois rlar inciease liµolysis aie íasring.
unueiearing. anu exeicise. Lacl oí rlese µlysiological íacrois
involves rle srimularoiy eííecr oí auienal loimones anu rle
acrivarion oí cellulai íacroi cA^P.
º Avoiu kerogenic uiers rlar involve clionic caiL iesriicrions ro µievenr
íar gain ieLounu as vell as lov rlyioiu. sluggisl meraLolism. anu
imµaiieu µeiíoimance.
º Bouy exµosuie ro exrieme colu remµeiaruies sucl as Ly raking colu
sloveis oi svimming in colu varei riiggeis an inciease in rle acrions
oí uncouµling µioreins. rleieLy incieasing Louy lear as vell as
acceleiaring rle iare oí íarry acius moLilizarion íoi eneigy anu oveiall
íar loss.
º Avoiu exµosuie ro clionic sriess sucl as íiom oveiriaining. lack oí
ielaxarion. anu insuííicienr iesr ro µievenr auaµrarion oí rle Louy ro
clionic sriess. vlicl may iesulr in uecieaseu sensiriviry ro auienal íar
Luining acrions anu a iesulranr íoimarion oí sruLLoin íar rissue.
Ì Ø Û Þ × Ñ Ô Ñ Ù × Ý ß Ô Ð Î × Ò Ý × Ð Ô Û Í Ñ Ú Ú ß Ì Ô Ñ Í Í
ïïï
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïïî
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïïì
ÒÍËÔ×Ò Í ÍÍÛÒÌ×ßÔ
ÑÔÛ ×Ò ËÍÝÔÛ
ß×Ò ßÒÜ ßÌ ÑÍÍ
Insulin is µioLaLly rle mosr misunueisroou loimone in rle Louy.
Insulin`s acrions aie oíren claimeu ro Le rle main culµiir íoi rle cuiienr
eµiuemic oí veiglr gain. Bur vlar many µeoµle íail ro iealize is rlar.
uesµire irs ieµurarion as a íar loss inliLiroi. insulin`s Liological íuncrions
aie ciirically imµoiranr íoi muscle gain as vell as íoi íar loss.
Þeveirleless. many µeoµle srill cloose ro íollov lov-caiL uiers. loµing
ro minimize insulin acriviry Ly clionically iesriicring caiL consumµrion
anu rleieLy íoicing rle Louy ro Luin íar. Lov-caiL uiers. virl rleii
exrieme iesriicrions. oíren leau µeoµle ro íiusriarion. Lur seluom ro long-
reim leanness. In rle long iun. mosr µeoµle on lov-caiL uiers gain moie
veiglr rlan rley inirially lose.
×ÒÍËÔ×Ò ßÒÜ ×ÙÚ
ï
Insulin µlays a ciirical iole in µiomoring rle acrions oí insulinlike
giovrl íacroi 1 (IGI
1
). vlicl íacilirares muscle ueveloµmenr. Insulin
anu IGI
1
aie µeµriue loimones virl almosr iuenrical moleculai
sriucruies. 1le uiííeience Lerveen rlem is rlar insulin can µiomore íar
gain. vleieas IGI
1
srimulares íar loss. Borl IGI
1
anu insulin aie µorenr
anaLolic agenrs rlar can riansíei amino acius inro cells. rlus srimularing
DÞA synrlesis anu giovrl.
In auuirion ro rle similaiiry Lerveen insulin anu IGI
1
. a collaLoiarive
meclanism exisrs Lerveen rlese rvo loimones. ^eraLolically. insulin
µiomores IGI
1
acrions in rle Louy. 1o Le íully eííecrive. IGI
1
iequiies
insulin inreiíeience. In íacr. insulin srimulares IGI
1
secierion Ly rle livei.
Auuirionally. giovrl loimone. vlicl srimulares IGI
1
. is laigely
ineííecrive virlour rle iníluence oí insulin. vlicl may exµlain vly
uiaLeres is oíren associareu virl lov levels oí IGI
1
anu ueµiesseu
giovrl. Insulin anu IGI
1
voik rogerlei. lovevei. in a vay rlar may
seem conriauicroiy oi coníusing. In rle sloir iun. seium IGI
1
levels
inciease vlen insulin levels ueciease. ^oieovei. IGI
1
ieceµrois in muscle
cells inciease signiíicanrly uuiing µeiiouic íasring.
Lack oí íoou íolloveu Ly lov insulin levels may íoice rle Louy ro
inciease rle numLei oí IGI
1
ieceµrois in muscles ro maximize
µeiíoimance unuei conuirions oí minimal íoou inrake. Reseaicleis
Lelieve rlar rle iario oí IGI
1
ieceµrois ro insulin coulu Le an inuicaroi
oí meraLolic eííiciency. OLese µeoµle oíren uemonsriare a lovei iario oí
GH anu IGI
1
ro insulin. Hovevei. as menrioneu µieviously. Lorl GH
anu IGI
1
acrions can Le íully eííecrive only vlen insulin levels inciease.
sucl as vlen caiLs aie consumeu.
1o rake íull auvanrage oí rlis comµlicareu vay in vlicl insulin aííecrs
IGI
1
. µeiiouic íasring oi unueiearing is iecommenueu in auuirion ro
exeicise. ¨1iaining on emµry¨ enlances rle signal ro inciease Lorl
giovrl loimone anu IGI
1
ieceµrois in rle muscles. 1len. ro inuuce rle
eííecrive acrions oí giovrl loimone anu IGI
1
. one sloulu lave iecoveiy
meals immeuiarely aírei exeicise rlar incluue µiorein anu caiLs. as vell
as nouiisl rle muscles virl íull meals rlar conrain all essenrial nuriienrs
in suííicienr amounrs.
So as nor ro comµiomise rle anaLolic acrions oí giovrl loimone anu
IGI
1
s. Lorl oí vlicl µioíounuly aííecr muscle giovrl anu íar loss. one
sloulu avoiu clionic caiL iesriicrions. Incoiµoiaring µeiiouic cycles oí
unueiearing anu exeicise as vell as µioviuing rle muscles virl comµlere
nuriirional meals vlile avoiuing clionic caiL iesriicrions may inirially
lelµ inciease rle numLei oí giovrl loimone anu IGI
1
ieceµrois in rle
muscles as vell as enlance rleii iesulring acrions.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïïê
×ÒÍËÔ×Ò ßÒÜ ÌØÇÎÑ×Ü ØÑÎÓÑÒÛ
Insulin µiomores rlyioiu acriviry in vaiious vays. 1lyioiu loimones.
µairiculaily 13. µlay a ciirical iole in eneigy urilizarion anu Louy lear
iegularion. 1le rlyioiu loimone`s acrions aie also virally imµoiranr íoi
µorency. viiiliry. muscle giovrl. anu íar loss. Lov rlyioiu acriviry may
seveiely imµaii oveiall meraLolism as vell as ueciease Lorl menral anu
µlysical caµaciry. 1lyioiu acriviry is uereimineu Ly cellulai eneigy levels.
anu vlen cellulai eneigy is lov. levels oí auenosine riiµlosµlare (A1P)
ueciease anu rle conveision oí 14 ro irs acrive 13 íoim is seveiely
inliLireu. Insulin. vlicl µiimaiily incieases cellulai eneigy molecules
(A1P) levels. is necessaiy íoi íully acrivaring rle rlyioiu loimone 13.
1lyioiu loimone acriviry may Le enlanceu Ly rle enzyme niriic oxiue
synrlase. vlicl is srimulareu Ly insulin. Þiriic oxiue synrlase is
iesµonsiLle íoi rle µiouucrion oí niriic oxiue. vlicl µlays an imµoiranr
iole in rle iegularion oí vasouilararion. sexual µeiíoimance. µorency. anu
giovrl. 1leieíoie. insulin sensiriviry anu caiL ingesrion aie essenrially
neeueu íoi µioµei rlyioiu íuncrioning. rleieLy suµµoiring viiiliry.
giovrl. anu íar meraLolism.
Clionic suµµiession oí insulin uue ro clionic caiL iesriicrion may
cause clionic elevarion oí rle rlyioiu-srimularing loimone (1sH).
Clionic oveiexµiession oí rlyioiu-srimularing loimone may leau ro
uesensirizarion oí rle rlyioiu`s ieceµrois. a conuirion rlar may íuirlei
suµµiess rlyioiu loimone synrlesis anu leau ro ueclineu sluggisl
meraLolism. Anu as ií rlis veien`r Lau enougl. clionically ligl levels oí
rlyioiu-srimularing loimone aie associareu virl incieaseu levels oí
µiolacrin. rle íemale lacrarion loimone. In men. µiolacrin µiouucrion
can cause µioíounuly íeminizing eííecrs. rle leasr seiious oí vlicl is
oveiall íar gain.
Insulin`s acrions aie also necessaiy íoi rlyioiu µiouucrion. 1lyioiu
loimone synrlesis is an inrense Lioclemical µiocess rlar involves
iouinizarion via Liural oxiuarive ieacrions caralyzeu Ly rle molecule
ÞADPH. ÞADPH is a µiouucr oí glucose meraLolism in rle so-calleu
µenrose µlosµlare µarlvay. vlicl is an essenrial meraLolic µiocess
ueiiveu íiom insulin-ielareu glucose urilizarion. Higl rlyioiu loimones
lave a sreioiulike acriviry. in µairiculai. meuiaring rle loimone acrions
oí orlei anaLolic sreioius. 1lis leaus ro rle íolloving conclusions:
× Ò Í Ë Ô × Ò K Í Û Í Í Û Ò Ì × ß Ô Î Ñ Ô Û × Ò Ó Ë Í Ý Ô Û Ù ß × Ò ß Ò Ü Ú ß Ì Ô Ñ Í Í
ïïé
º Insulin inreiíeience is ciirical íoi eííecrive rlyioiu loimone acriviry.
rleieLy µorenrially enlancing giovrl anu íar loss.
º Clionic caiL anu caloiie iesriicrions may imµaii rlyioiu íuncrion anu
oveiall meraLolism.
º Insulin sensiriviry is µaiamounr íoi rlyioiu loimone synrlesis via rle
µenrose µlosµlare µarlvay.
In summaiy. Ly suµµoiring rlyioiu loimone acrions. insulin µioves ro
Le a íar-Luining enlancei anu giovrl µiomorei.
×ÒÍËÔ×Ò ßÒÜ ÌØÛ ÐÛÒÌÑÍÛ
ÐØÑÍÐØßÌÛ ÐßÌØÉßÇ
1le µenrose µlosµlare µarlvay is an essenrial insulin-ielareu µiocess
rlar urilizes glucose íoi vaiious ciirically imµoiranr meraLolic íuncrions
aííecring muscle gain anu íar loss. Imµaiieu glucose urilizarion uue ro
insulin iesisrance oi rle accumularion oí seium liµius may auveisely
aííecr rle µenrose µlosµlare µarlvay. virl uevasraring eííecrs on oveiall
meraLolism.
1le µenrose µlosµlare µarlvay is µiimaiily an anaLolic µarlvay. Ir
urilizes glucose ro synrlesize rle íive-caiLon sugai µenrose. vlicl µlays
an essenrial iole in cell memLiane. nucleic aciu. anu sreioiu loimone
Liosynrlesis. 1le µenrose µlosµlare µarlvay is iesµonsiLle íoi rle
urilizarion oí laige amounrs oí rle essenrial eneigy molecule ÞADPH.
ÞADPH is iequiieu íoi rle synrlesis oí cell nucleus mareiial. incluuing
DÞA anu RÞA. 1lis eneigy molecule is also virally iequiieu íoi rle
enlancemenr oí rle Louy`s selí-ueíense againsr DÞA uamage. as vell as
µiorecrion íiom oxiuanr iauicals anu roxins. ÞADPH is necessaiy íoi rle
iecycling oí rle Louy`s mosr µoveiíul immune µiorecroi. rle anrioxiuanr
µeµriue glurarlione enzyme. vlicl µiorecrs rle Louy íiom oveiall
oxiuarive sriess.
Glurarlione enzymes aie iesµonsiLle íoi µiorecring nucleic acius íiom
uamage. a íacr rlar is oí urmosr imµoirance Lecause ir uiiecrly ielares ro
cancei µievenrion anu anriaging. 1le imµoirance oí rle µenrose
µlosµlare µarlvay is oíren oveilookeu. Biologically. ir seives ciirical
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïïè
µuiµoses. incluuing rle oxiuarion oí glucose ro eneigy. Þonerleless. rle
µiimaiy íuncrions oí rlis µarlvay aie as íollovs:
º 1o geneiare rle eneigy molecule ÞADPH íoi sreioiu loimone
Liosynrlesis as vell as ro íacilirare anrioxiuanr ieacrions.
º 1o µioviue iiLose 5 µlosµlare íoi rle synrlesis oí nucleoriues anu rle
nucleic acius DÞA anu RÞA.
º 1o iegeneiare glucose íiom µenrose.
Ceirain oigans sucl as rle livei. auiµose rissue. anu rle auienal coirex
conrain ligl levels oí PPP enzymes. In íacr. 30 µeicenr oí glucose
oxiuarion in rle livei occuis via rle µenrose µlosµlare µarlvay.
In summaiy. insulin sensiriviry is iequiieu íoi µioµei glucose
urilizarion anu rle íull acrivarion oí irs ielareu µenrose µlosµlare
µarlvay. Any inreivenrion in µenrose µlosµlare acriviry may auveisely
aííecr rle Louy`s aLiliry ro lanule incieaseu oxiuarive sriess sucl as rlar
íiom inrense oi µiolongeu exeicise. Auuirionally. rliougl irs meuiaring
acrions. insulin lelµs µiorecr rle Louy íiom generic uamage. rlus
enlancing immuniry anu µiomoring an oveiall anriaging eííecr.
^erlous rlar may lelµ µiorecr againsr insulin iesisrance incluuing
uaily ueroxiíicarion. minimizing caiL consumµrion ro no moie rlan
one meal µei uay. anu minimizing simµle sugais (µairiculaily íiucrose)
aie all Leneíicially imµoiranr Lecause oí rleii enlancing eííecr on
glucose urilizarion anu rle µenrose µlosµlare µarlvay. 1le íoous
iiclesr in µenrose anu PPP enzymes aie legumes. µairiculaily mung
Leans. Animal íoous. esµecially mear anu livei. aie aLunuanr in uieraiy
µenrose. vlicl inirially srimulares PPP acriviry.
Iinally. ciasl uiers. µiolongeu íasring. sraivarion. anu clionic caiL
iesriicrions may comµiomise rle µenrose µlosµlare µarlvay`s
anaLolic acrions. íoicing ir ro oxiuize glucose inro eneigy insreau. As
long as rle Louy is insulin-sensirive anu suííicienrly nouiisleu. ir vill
inuuce µioµei glucose urilizarion anu irs ielareu µenrose µlosµlare
µarlvay.
Hovevei. as noreu. µiolongeu iesriicrions oí caiLs anu caloiies may
vasre PPP acrions ro urilizing eneigy. comµensaring íoi rle lack oí
× Ò Í Ë Ô × Ò K Í Û Í Í Û Ò Ì × ß Ô Î Ñ Ô Û × Ò Ó Ë Í Ý Ô Û Ù ß × Ò ß Ò Ü Ú ß Ì Ô Ñ Í Í
ïïç
uieraiy caiLs anu caloiies. Þeveirleless. íiequenr anu oveiconsumµrion
oí caiLs may Le as Lau as caiL iesriicrion. anu somerimes voise. Laring
roo many caiL-conraining meals uuiing rle uay may leau ro insulin
insensiriviry. a conuirion rlar may auveisely inliLir rle µenrose
µlosµlare µarlvay anu all irs ielareu acrions.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïîð
ØÛ ×ÒÙÔÛ
×ÑÔÑÙ×ÝßÔ Î×ÒÝ×ÐÔÛ
ÑÚ ËÍÝÔÛ ß×Ò
ßÒÜ ßÌ ÑÍÍ
^uscle gain anu íar loss aie comµelling suLiecrs rlar aie µeirinenr ro
almosr eveiy asµecr oí liíe. In sµire oí oveivlelming iníoimarion aLour
rlese suLiecrs. incluuing numeious scienriíic sruuies anu anecuoral cases.
rle Liological meclanisms rlar inuuce muscle gain anu íar loss aie quire
simµle.
1le µuiµose oí rlis Look is ro sleu nev liglr on rle uisrincr vays in
vlicl muscle anu íar rissues oµeiare anu ro assisr µeoµle in making
iesµonsiLle uecisions aLour lov ro eííecrively imµiove rleii Louy
comµosirion anu oveiall µeiíoimance. As conrioveisial as ir may seem.
all rle iníoimarion availaLle on muscle gain anu íar loss evenrually leaus
ro rle conclusion rlar rleie is a single. oveiiiuing Liological µiinciµle
rlar goveins vlerlei oi nor muscle gain anu íar loss vill occui. 1le
Leneíirs oí unueisranuing rlis µiinciµle go íai Leyonu iusr gaining
muscle oi losing íar. Iolloving rlis µiinciµle can lelµ imµiove all
µeiíoimance caµaLiliries anu enlance all meraLolic íuncrions.
1le Liological µiinciµle oí muscle gain anu íar loss is Laseu on
íuncrionaliry alone. 1le Louy renus ro ueveloµ oi uegiaue rissues
accoiuing ro rle rissue`s level oí acriviry oi íuncrionaliry. Ir is vell knovn
rlar muscle ueveloµmenr ueµenus on muscle acriviry. Incoiµoiaring
sriengrl. sµeeu. anu enuuiance exeicise rliougl a sreauy riaining iourine
lelµs ueveloµ muscle virl suµeiioi µeiíoimance anu meraLolic
caµaLiliries.
1le same µiinciµles aµµly ro íar rissues. Give íar rissue a ieason ro
íuncrion. anu ir vill inciease irs size. 1le íoui maioi Liological íuncrions
oí íar rissues aie (1) eneigy sroiage. (2) roxin sroiage. (3) µiorecrion
againsr insulin iesisrance. anu (4) µiorecrion againsr esriogen uecline in
íemales. Lliminaring rle íuncrions oí íar rissue also eliminares rle ieasons
íoi irs exisrence.
^ainraining a ligl meraLolic iare rliougl exeicise anu suííicienr
nuriirion. ueroxing rliougl µeiiouic íasring oi unueiearing. mainraining
insulin sensiriviry rliougl exeicise oi Ly minimizing rle íiequency oí
caiL meals ro one meal µei uay anu íinally÷µairiculaily íoi vomen÷
avoiuing ciasl oi sraivarion uiers. aie all vays rlar aie likely ro
encouiage loss oí Louy íar Ly eliminaring rle ieason íoi íar ro exisr.
We can concluue rlar Lorl muscle gain anu íar loss aie Laseu uµon a
single Liological µiinciµle.
Ó¿¨·³·¦» Ó«-½´» Ú«²½¬·±²-
ɸ·´» Ó·²·³·¦·²¹ Ú¿¬ Ú«²½¬·±²-
As simµle as ir may seem. rlis µiinciµle aµµlies ro a vasr comµlex oí
essenrial meraLolic acriviries. In íacr. Ly incoiµoiaring µiacrical merlous
rlar maximize muscle íuncrionaliry vlile eliminaring rle íuncrions oí íar
rissue. one vill gain muscle vlile losing íar anu ar rle same rime vill
Leneíir íiom orlei ciirical meraLolic íuncrions sucl as incieasing insulin
sensiriviry. suµµoiring loimonal Lalance. ieuucing liµiu anu clolesreiol
levels. anu enlancing rle urilizarion oí íar anu caiL íuel íoi eneigy.
1le suggesrion rlar Lorl muscle anu íar rissue seives Liological
µuiµoses in auuirion ro rleii riauirional íuncrions as a velicle íoi morion
oi sroiage íoi eneigy is quire ievolurionaiy. 1le aµµlicarion oí rlis iuea
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïîî
íuirlei inrensiíies virl rle íacr rlar Lorl muscle anu íar rissues aííecr
eacl orlei`s íuncrions. Ioi insrance. liglly ueveloµeu muscle virl
suµeiioi caµaciry ro urilize íar anu caiLs íoi eneigy lelµs ieuuce seium
liµius anu clolesreiol vlile µiorecring againsr insulin iesisrance.
1leieíoie. a vell-ueveloµeu muscle voulu lelµ µiomore íar loss Ly
raking íuncrions avay íiom íar rissues anu rleieLy eliminaring rle ieason
íoi rleii exisrence. On rle orlei lanu. excessive accumularion oí Louy
íar may auveisely aííecr maximum musculai ueveloµmenr Lecause oí irs
oíren-ielareu sloveu anu sluggisl meraLolism. Auuirionally. íar gain anu
irs leaviei Louy veiglr may comµiomise muscle íuncrionaliry. uecieasing
sµeeu anu enuuiance caµaLiliries.
By íolloving only one soliu Liological µiinciµle. you can enioy
numeious liíe Leneíirs. 1le uiamaric iesulr oí youi íolloving rlis
µiinciµle vill Le rle ueveloµmenr oí a leanei. moie µoveiíul Louy virl
vell-ueíineu anu suµeiioi meraLolic caµaLiliries.
1le meclanism ro imµiove Louy µeiíoimance is alieauy virlin you.
1ake auvanrage oí ir ro riansíoim youiselí. Become a suµei you.
Ú×ÒßÔ ÒÑÌÛ
1le one Liological µiinciµle oí muscle gain anu íar loss is Laseu on
suLµiinciµles rlar sµeciíically auuiess rleii iesµecrive vaiious Liological
íuncrions. sucl as enlancing loimonal imµacr. incieasing íar anu caiL
urilizarion. oi ueveloµing muscles virl suµeiioi meraLolic caµaLiliries.
Ioi rle µuiµose oí claiiry. ir is imµoiranr ro unueisranu rlar µiinciµles
anu suLµiinciµles aie rle consranr. aLsolure. anu unclangeaLle µillais
uµon vlicl all µiacrical merlous sloulu Le aµµlieu.
All Liological µiinciµles aie Laseu on rle conceµr oí suivival. 1le
assumµrion rlar suivival lieiaiclically íoims rle µyiamiu oí liíe is
µlilosoµlical. yer ir is rle only assumµrion rlar makes Liological sense.
1lis assumµrion is Laseu on rle Lelieí rlar suivival is rle ulrimare ieason
Lelinu all rle numeious Liological acrions rlar cieare liíe. incluuing
muscle ueveloµmenr anu íar loss. In rimes oí coníusion aLour lov ro
ueveloµ muscle anu lose íar. rle ieason rlese rlings laµµen is oíren
oveilookeu. 1le goal oí rlis Look is ro auuiess rle µuiµose Lelinu rle
acrions. Human inrelligence anu insrincrs aie Laseu on ieason anu logic.
× Ò Í Ë Ô × Ò K Í Û Í Í Û Ò Ì × ß Ô Î Ñ Ô Û × Ò Ó Ë Í Ý Ô Û Ù ß × Ò ß Ò Ü Ú ß Ì Ô Ñ Í Í
ïîí
Regaiuless oí vlerlei you Lelieve rlar liíe seives a µuiµose oi nor. youi
Louy oµeiares in vays rlar alvays make Liological sense.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïîì
ßÞÑËÌ ÌØÛ ßËÌØÑÎ
Oii Hoímeklei is a mouein Renaissance man vlose liíe las Leen
uiiven Ly rvo µassions: air anu sµoirs. Hoímeklei`s íoimarive exµeiience
as a young man virl rle Isiaeli Sµecial Ioices. µiomµreu a liíerime`s
inreiesr in uiers anu íirness iegimes rlar voulu oµrimize lis µlysical anu
menral µeiíoimance.
Aírei rle aimy. Oii arrenueu
rle Bezalel Acauemy oí Air anu
rle HeLiev Univeisiry. vleie le
sruuieu air anu µlilosoµly anu
ieceiveu a uegiee in Human
Sciences.
A voilu-ienovneu µainrei.
Lesr knovn íoi lis conrioveisial
µolirical sariie. Oii`s voik las
Leen íearuieu in magazines
voiluviue. incluuing Ì·³»ô
Ò»©-©»»µô α´´·²¹ ͬ±²»ô
л±°´»ô ̸» Ò»© λ°«¾´·½ as
vell as л²¬¸±«-» vleie le vas
a monrlly columnisr íoi 1¯
yeais anu Healrl Luiroi íiom
199S÷2000. Oii las µuLlisleu
rvo Looks oí µolirical air.
Hoímeklei`s Peoµle. anu
Hoímeklei`s Galleiy.
As íounuei. Luiroi-In-Clieí. anu PuLlislei oí ^inu ö ^uscle POWLR.
a narional men`s lealrl anu íirness magazine. Oii inriouuceu lis Waiiioi
Dier ro rle µuLlic in a monrlly column÷ro immeuiare acclaim íiom
ieaueis anu µioíessionals in rle lealrl inuusriy alike.
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïîê
λº»®»²½»-
ß¼¼·¬·±²¿´ λ¿¼·²¹
Claik. Þ. 1951. Í°±®¬- Ò«¬®·¬·±² Ù«·¼» Þ±±µ. Human Kinerics: Clamµaign. IL.
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Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
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ײ¼»¨
A
acrion µorenrial. S1
auenosine riiµlosµlare (A1P). 103÷104.
11¯
auienal coirex. 35. 36÷3¯. 119. Í»» ¿´-±
sreioiu loimones
auienal loimones. 105÷10¯. 109÷110
aeioLic exeicise. ¯6÷¯¯. 92. 105
aging. 6. 1¯. 20. 2S. 30. 41. 53. 55. 5¯. 65.
S3. 95. 11S. 119
alcolol consumµrion. S9÷90. 102. 110
aluosreione. 39÷40
amino acius. 5S÷59
anaLolic uiugs. 25. 33. ¯0. ¯2
anaLolic sreioiu loimones. Í»» sreioiu
loimones
anaLolism. 6¯÷¯4
acrivarion oí. S. 16. 6¯÷6S. ¯0.
¯1÷¯2. ¯3. 116. 11S. 119
cycling anu. 6÷¯. ¯1. ¯4
ueíinirion oí. 5÷6. 25
essenrial íarry acius anu. 43÷54
exeicise anu. S. 50÷51. ¯1. ¯3÷¯4
muscle ueveloµmenr anu. 6S÷69.
¯0. ¯1÷¯2. ¯3
srages oí. 6¯÷6S. ¯0. ¯1÷¯2. ¯3
anuiogens. 31. 32÷33. 36
anri-inílammaroiy uiugs. 25. 4S. 51÷52
anrioxiuanrs. 30. 6S. SS. 101. 11S. 119
aiacliuonic aciu (AA). 46 4¯. 4S. 49.
50÷53. ¯2. ¯3
aiomarizing. 34÷35
airiíicial ingieuienrs. S9÷90
A1P. Í»» auenosine riiµlosµlare
B
Leans. ¯3. 119
Lera-Llockeis. 25. 4¯. 4S
Lloou µiessuie. 6. 20. 25. 39. 40. 44. 4¯.
¯0. Í»» ¿´-± leair uisease
Louy íar µeicenrage. 102. Í»» ¿´-± íar loss
Louy µioµoirions. S3÷S¯. Í»» ¿´-± íar loss:
muscle ueveloµmenr
LouyLuilueis/LouyLuiluing
aiomarizing anu. 34÷35
comµeririon Ly. 12
uier oí. 1¯÷1S. 50÷51. ¯0. ¯3
íar anu. 1¯÷1S. 94. 9S
lealrl anu. 2. 23
lisroiy oí. 1÷2. 23÷24
meraLolism anu. 5÷6. 1¯÷1S
muscle ueveloµmenr oí. 1¯÷1S
muscle µumµ anu. 11÷12
nuriirional suµµlemenrs íoi. SS
µlareaus ieacleu Ly. ¯
riaining iourines oí. ¯. 1¯÷1S. 24.
¯0. ¯6÷¯¯
veiglr gain anu. 1¯÷1S
Lone sriengrl. 61÷62
Loxeis. S0. S3
Liancl clain amino acius. ¯3. S5. SS. S9
C
caloiic inrake. S. 9. 11. 12. 1¯. 30. 35. 40.
42. 66. S6. 96. 100. 110. 11S. 119÷120
cA^P. Í»» cyclic A^P
cancei. 24÷25. 46. 4S. 5¯. 65. ¯0. ¯2. 11S
caiLolyuiares
uier cycling anu. 10. 11. 30. ¯1.
90÷92
uier µiogiams anu. 19. 96.
10¯÷10S. 111. 115. 119
íar loss anu. 96. 100 10¯÷10S
insulin srimularion anu. 103. 11¯
muscle ueveloµmenr anu. S5. SS. S9
oveiconsumµrion oí. 1¯. 20. ¯1.
90÷92. 103. 119. 122
souices oí. 92
unueiconsumµrion oí. 19. 30. 42.
96. 115. 11¯. 11S. 119÷120
vomen anu consumµrion oí. 122
caiuiovasculai uisease. See leair uisease
caraLolism. 5÷¯. 25. 53
cell memLianes. 49. 11S
cG^P. Í»» cyclic G^P
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïíê
clolesreiol
íar consumµrion anu. 30. 31. 50
levels oí. 30. 35. 41. 42. 4¯. ¯2. 93.
95. 9S. 99. 100. 102. 122. 123. See
also leair uisease
sreioiu synrlesis anu. 2S÷29. 30. 42
clionic sriess. 106÷10¯. 111. Í»» ¿´-± sriess
ciicauian ilyrlms. 55. 5¯. 61
comLusrion engine µiinciµle. 21. 22. Í»»
¿´-± meraLolism
coirisol. 36÷39. 60
COX inliLirois. 4S. 52
cyclic A^P (cA^P). 15÷1¯
cyclic G^P anu. 19. 20
uier anu. 1¯
íuncrion oí. ¯÷S. 15÷1¯. 21. 22. 53.
6¯. 69
sreioiu synrlesis anu. 2S÷29
cyclic G^P. 1S÷21. 22
D
uaiiy íoou consumµrion. 44÷45. 50. 53. ¯3.
SS
ueroxiíicarion. S. 20. 35. 42. 99. 101÷102.
106. 110. 119. Í»» ¿´-± roxiciry
DH1. 32÷33. 34
uiaLeres. 41. S5. 95. 9¯. 9S. 100. 102. 116
uier. Í»» ¿´-± -°»½·º·½ º±±¼- ¿²¼ º±±¼ ¹®±«°-
LouyLuiluing anu. 1¯÷1S. 50÷51.
¯0. ¯3
cycling oí. S. 9. 10. 12. 13. 1S. 20.
25. 50. 59÷60. S6. S¯
exeicise anu. 10
meraLolism anu. ¯÷S. 9. 11. 1¯÷1S.
21. 22. ¯2. 96. 100÷101. 111
muscle ueveloµmenr anu. 10. 1S.
44÷45. 49. 50. ¯3. S4. S5÷S6.
S¯÷92
oveiearing. S. Í»» ¿´-± oveiearing
sexual µorency anu. 20. 33. 44÷
45. ¯3
sreioiu loimones anu. 1S. 96
sriess anu. 45
suµµlemenrs ro. S¯. SS
unueiearing. ¯. S. Í»» ¿´-±
unueiearing
uier µiogiams. 19. 33. 35. 93. 96. 9¯.
101÷102. 10¯÷10S. 110. 111. 115. 116.
119. 122
uoµamine. 5¯÷5S
L
LIAs. Í»» essenrial íarry acius
egg consumµrion. 44÷45. 50. 53. ¯3. SS
eneigy exµenuiruie. 9S÷99. 100÷101.
103÷105. 110. 122. See also íar loss
essenrial íarry acius (LIAs). 43÷54. Í»» ¿´-±
íar consumµrion
Lalance oí. 49÷50. 53÷54. ¯2
ueíinirion oí. 11
uisease anu. 44
íuncrion oí. 43. 44
giovrl anu. 46÷4¯
muscle ueveloµmenr anu. SS
ryµes oí. 46. 4¯. 4S. 49÷50. 53÷54
esriogen. 2S. 31. 34÷35. 42. 95÷96. 9S. 110.
122
esriogenic eííecrs. ¯0. 90. 102. 110
exeicise
aeioLic. ¯6÷¯¯. 92. 105
anaLolic acrivarion anu. S. 50÷51.
¯1. ¯3÷¯4
LouyLuiluing iourines. 1¯÷1S. 24.
¯0. ¯6÷¯¯
caraLolic acrivarion anu. 53
cycling oí. 25. 36÷39. 55. 61.
¯0÷¯1
uier anu. 10
íar loss anu. 10. 94. 100. 105. 110
inrensiry oí. 3S. 65. ¯1÷¯2. S6
meraLolism anu. S. 16. 3¯. 40. ¯2.
116. 122
muscle ueveloµmenr anu. 25. ¯5.
¯6÷¯¯. ¯S. S0. S2÷S3. S5. S6. 100
nonaeioLic. 92
iesr anu. 25. 3S÷39. ¯0÷¯1.¯4. S2.
S5. Í»» ¿´-± sleeµ
sreioiu loimones anu. 29
unueiearing anu. 10. 29. 3¯÷3S.
¯3÷¯4. 116. 122
volume oí. ¯1. S6
I
íasring. Í»» unueiearing
íar consumµrion. Í»» ¿´-± essenrial íarry
acius
eííecrs oí. 44÷45
íar loss anu. 44÷45
giovrl anu. 44÷45. 4¯÷4S
muscle ueveloµmenr anu. 49÷51
× Ò Ü Û È
ïíé
oveiearing anu. 11. 30. 90÷92
sreioiu acrivarion anu. 30
souices oí. 92
íar loss. 93÷111
aiomarizing anu. 35
Liology oí. 94. 95÷96. 121÷124
LouyLuiluing anu. 1¯÷1S. 94. 9S
caiLoylyuiare consumµrion anu.
96. 100 10¯÷10S
cause oí. 15÷16. 20. 60. 61
conuirions íoi. 99
uesiie íoi. 2
eneigy exµenuiruie anu. 9S÷99.
100÷101. 103÷105. 110. 122
erlnic uiííeiences in. 96. 104÷105
exeicise anu. 10. 94. 100. 105. 110
íar consumµrion anu. 44÷45
íar urilizarion anu. 9S÷99. 100
íuncrions oí íar. 94. 95÷96. 9¯.
9S÷99. 110÷111. 122÷123
genuei uiííeiences in. 94. 95÷96.
9S. 11¯. 122
insulin anu. 115÷116. Í»» ¿´-±
insulin iesisrance
meraLolism anu. 93. 94. 95÷96. 9¯.
10¯. 10S. 109÷110. 111. 122
muscle ueveloµmenr anu. 100. 123
sreioiu loimones anu. 2¯
sriess anu. 106÷10¯. 111
sruLLoin íar anu. 94. 95. 9S. 104.
105÷10¯
remµeiaruie anu. 103÷105. 111
rlyioiu acriviry anu. 11¯÷11S. Í»»
¿´-± rlyioiu
rime neeueu íoi. 6¯. 9S. 101÷102
roxiciry anu. 101÷102. 122
ryµes oí íar rissue. 9¯÷9S
unueiearing anu. 105
veiglr loss vs.. 93
íar urilizarion. 9S÷99. 100
íeeuing cycles. 59÷60. 61. 91. 9S. 100÷101.
Í»» ¿´-± uier. cycling oí
íoou auuirives. S9÷90. 102
íiuir consumµrion. 10. 90. 101. 104
G
G µioreins. 1¯. 109
galanin. 60. 61
gasrioinresrinal riacr. 61
genuei uiííeiences
in íar loss. 94. 95÷96. 9S. 11¯. 122
in giovrl loimone levels. 5¯
GH. Í»» giovrl loimone
GH secieragogues (GHSs). 5S÷59
GHRH. Í»» giovrl loimone ieleasing
loimone
GHSs. Í»» GH secieragogues
glucocoiricoius. 36
giovrl
anaLolic acrivarion anu. S. 16
cause oí. ¯. S. 24÷25
íar consumµrion anu. 44÷45. 4¯÷4S
lungei anu. 61÷62
oí muscle. See muscle ueveloµmenr
µiorein anu. 9
unconriolleu levels oí. 24÷25. 65.
Í»» ¿´-± cancei
giovrl loimone (GH). 55÷62
acrivarion oí. 16. 55. 5¯. 116
uier anu. 55. 96
íuncrion oí. ¯÷S. 55. 56
genuei uiííeiences in levels oí. 5¯
lungei anu. ¯÷S
muscle ueveloµmenr anu. 62
sexual µorency anu. 5¯
sleeµ anu. 55. 56. 5S. 61. ¯1
giovrl loimone ieleasing loimone
(GHRH). 5¯÷5S
H
leair uisease. 44. 45. 46. 52. 61. ¯0. ¯3. 93.
9¯. 102
lear slock µioreins (HSPs). 64. 65
ligl eneigy ruinovei. 31
HSPs. Í»» lear slock µioreins
lungei. ¯÷S. 16÷1¯. 55. 59. 60. 61÷62.
109÷110. Í»» ¿´-± suivival meclanisms
I
IGIs. Í»» insulinlike giovrl íacrois
immune µiorecrion. 45. 52. 65. 11S. 119
inílammarion. 49÷50. 52. 53. 54
inneivarion. ¯9. S0
insulin ieceµrois. 63
insulin iesisrance. 93. 95. 96. 9¯. 9S. 99.
100. 102. 103. 105. 10S. 119. 122
insulin sensiriviry. 49. 50. 11¯. 11S. 119.
120. 122
insulin. 115÷120
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïíè
insulinlike giovrl íacrois (IGIs). 56. 5S.
63÷66. 115÷116
K
kerogenic uiers. 10¯÷10S. 111
L
L-cainirine. 103
liµolysis. 10¯. 10S. 109÷110
livei. S. 16. 20. 31. 34. 35. 39. 42. 56. ¯0.
¯2. 90. 9¯÷9S. 99. 101. 102. 104÷105. 106.
10¯. 10S. 116. 119
LOX inliLirois. 4S
^
mairial airisrs. 61. 6¯. ¯5. ¯¯. S0. S2. S3
mear consumµrion. 44÷45. 50. 53÷54. ¯3.
119
men
Louy µioµoirions oí. S3÷S4
íar loss Ly. 94. 11¯
íeminizarion oí. 31. 34÷35. 11¯
giovrl loimone levels in. 5¯
sexual µorency oí. 19÷20. Í»» ¿´-±
sexual µorency
viev oí ovn Louies. 1. 2. 23
meraLolism
LouyLuiluing anu. 5÷6. 1¯÷1S
uier anu. ¯÷S. 9. 11. 1¯÷1S. 21. 22.
¯2. 96. 100÷101. 111
eneigy µiouucrion anu. 31
exeicise anu. S. 16. 3¯. 40. ¯2.
116. 122
íar loss anu. 93. 94. 95÷96. 9¯.
10¯. 10S. 109÷110. 111. 112
íuncrion oí. 6. 15. 21
oveiearing anu. 101
µiorein consumµrion anu. 9. 16
sriess anu. 16÷1¯. 45. 46. 4¯. 4S.
51. 106÷10¯
rlyioiu anu. 19. 11¯
unueiearing anu. ¯÷S. 16. 21. 22.
101. 115. 122
mineialocoiricoius. 36
mineials. 39. 6S. SS. S9
miroclonuiial acriviry. 29. 30. 100
mirogen-acrivareu µiorein kinase. 64÷65
moroi unirs. ¯9
^RIs. Í»» myogenic iegularoiy íacrois
muscle ueveloµmenr. ¯5÷92
anaLolic acriviry anu. 6S÷69. ¯0.
¯1÷¯2. ¯3
Liology oí. ¯5. ¯¯÷S1. 121÷124
Louy µioµoirions anu. S3÷S¯
LouyLuilueis anu. 1¯÷1S
caiLolyuiare consumµrion anu. S5.
SS. S9
cause oí. 25
claiacreiisrics oí. ¯6. S2. 122
conuirions neeueu íoi. 6S. ¯5
uesiie íoi. 2
uier anu. 10. 1S. 44÷45. 49. 50. ¯3.
S4. S5÷S6. S¯÷92
exeicise anu. 25. ¯5. ¯6÷¯¯. ¯S. S0.
S2÷S3. S5. S6. 100. Í»» ¿´-±
exeicise
íar consumµrion anu. 49÷51
íar loss anu. 100. 123
íuncrions oí. 122÷123
giovrl loimone anu. 62
insulin anu. 115
insulinlike giovrl íacroi anu.
64÷65. 115÷116
loss oí. Í»» muscle vasre
µiorein consumµrion anu. 9. ¯2. S4.
S5÷S6. SS. S9
iesr anu. ¯5. S2. S5
size anu µovei. ¯6÷¯¯
sreioiu loimones anu. 2¯. 36÷39
sriengrl anu. ¯6
sriess anu. 3¯. 51. S5
rlyioiu anu. 11¯÷11S
rime neeueu íoi. 6¯. 6S÷69. S3
muscle uiííeienriarion. 64÷65
muscle íiLeis. ¯5. ¯¯÷¯9. S1÷S3. 91. 92.
100
muscle nouiislmenr. SS
muscle µumµ. 11÷12
muscle sliíring. S4. S6÷S¯
muscle vasre. 9. 10. 3¯. 43. 50. 52. 53. 54.
¯2. ¯6. S4÷S5. SS. S9
musculai acrion µorenrial. 40
myogenic iegularoiy íacrois (^RIs). 64
Þ
ÞADPH. 11¯. 11S÷119
negarive eneigy Lalance. S. 9. 101. 104. 110
negarive íeeuLack. 6÷¯. 24. 32. 3¯. 5S
× Ò Ü Û È
ïíç
neuioµeµriues. 59. 60÷62
nonaeioLic exeicise. 92
nonsreioiuical anri-inílammaroiy uiugs
(ÞSAIDS). 25. 52
ÞSAIDS. Í»» nonsreioiuical anri-
inílammaroiy uiugs
nuriirional suµµlemenrs. S¯. SS
nurs. ¯3
O
oLesiry. 1¯. 93. 102. 116
omega-ryµe íarry acius. 46. 4¯. 4S. 49÷50.
53÷54. ¯2. ¯4. 92. Í»» ¿´-± essenrial íarry
acius
oveiearing
anaLolic acrivarion anu. ¯2
cycles oí. S. 11. ¯2
ueíinirion oí. 11
íar consumµrion anu. 11. 30. 90÷92
meraLolism anu. 101
sreioiu loimones anu. 30
P
µairirioning. 1S
µenrose µlosµlare µarlvay (PPP). 11S÷120
µorassium inrake. 39. 40
PPP. Í»» µenrose µlosµlare µarlvay
µiosraglanuins. 45. 46. 4¯. 4S÷50. 51. 52.
6S. 69
µiorein
uier cycling anu. 10. 11. ¯2
meraLolism anu. 9. 16
muscle ueveloµmenr anu. 9. ¯2. S4.
S5÷S6. SS. S9
souices oí. ¯3. S¯. SS. 119. Í»» ¿´-±
uaiiy íoous: eggs: mear
µiorein µovueis.S¯
µiorein ruinovei. S4
R
iaµiu eye movemenr (RL^) sleeµ. 56. Í»»
¿´-± sleeµ
iecoveiy meals. 9. 10. S3. S5. SS÷90. 116
RL^ sleeµ. Í»» iaµiu eye movemenr (RL^)
sleeµ
iesr. Í»» ¿´-± sleeµ
exeicise anu. 25. 3S÷39. ¯0÷¯1.¯4.
S2. S5
muscle ueveloµmenr anu. ¯5. S2. S5
iunneis. S0
S
salr inrake. 39÷40
ser µoinr (íoi Louy íar). 9¯. 102
sex loimones. 31÷33. 34. See also esriogen:
resrosreione
sexual µorency
Lera-Llockeis anu. 4¯
cyclic G^P anu. 19÷20
uier anu. 20. 33. 44÷45. ¯3
giovrl loimone anu. 5¯
oí men. 19÷20
sex loimones anu. 31. 33
sreioiu loimones anu. 2¯
rlyioiu loimone anu. 11¯÷11S
unueiearing anu. 20
sleeµ. 55. 56. 5S. 61. ¯1. Í»» ¿´-± iesr
slov-morion movemenrs. S2. S3
souium inrake. 39÷40
sraivarion. ¯÷S. S4. 9S. 10¯. 119. 122
sreioiu loimones. 2¯÷42
acrivarion oí. 16. 2S÷31. 35. 41. 46.
6S. 69
uier anu. 1S. 96
exeicise anu. 29
íar loss anu. 2¯
íuncrion oí. 2¯÷2S. 35÷3¯
muscle ueveloµmenr anu. 2¯. 36÷39
oveiearing anu. 30
sexual µorency anu. 2¯
ryµes oí. 35÷3¯
unueiearing anu. 29
sriess
clionic levels oí. 106÷10¯. 111
coµing virl. 39. 45
uier anu. 45
íar loss anu. 106÷10¯. 111
loimones anu. 3¯
inílammarion anu. 53
meraLolism anu. 16÷1¯. 45. 46. 4¯.
4S. 51. 106÷10¯
muscle ueveloµmenr anu. 3¯. 51. S5
sriess-acrivareu µiorein kinases (SAPKs). 51.
64. 65
sruLLoin íar. 94. 95. 9S. 104. 105÷10¯
suLcuraneous íar. 9¯÷9S
sugai consumµrion. 10. 119. Í»» ¿´-±
Ó ß È × Ó Ë Ó Ó Ë Í Ý Ô Û ô Ó × Ò × Ó Ë Ó Ú ß Ì
ïìð
caiLolyuiare consumµrion
suivival meclanisms. ¯÷S. 16÷1¯. 59. 60.
61. 6S. ¯S. S1÷S2. 9S. 104. 123÷124
sveereneis. S9÷90
1
resrosreione. 31÷33. 34
rlyioiu acriviry. 1¯. 19. 41. 55. 5¯. 6S. ¯1.
96. 10S. 109÷110. 111. 11¯÷11S
roxiciry. 20. 30. 35. S9. 95. 96. 9S. 99.
101÷102. 110. 11S. 122
U
UCPs. Í»» uncouµling µioreins
uncouµling µioreins (UCPs). 103÷104
unueiearing
cycles oí. S. 12. 13. ¯1. ¯3÷¯4
ueíinirion oí. 9. 10
ueroxiíicarion anu. 101. 110
exeicise anu. 10. 29. 3¯÷3S. ¯3÷¯4.
116. 122
íar loss anu. 105
lengrl oí. S÷9
meraLolism anu. ¯÷S. 16. 21. 22.
101. 115. 122
sexual µorency anu. 20
sreioiu loimones anu. 29
V
vegan uier. 44÷45. ¯3
vegeraLle consumµrion. 10. 11. 44÷45. ¯3.
101. 104
vegeraiian uier. 11. 44÷45. ¯3
viceial íar. 9¯÷9S
viramins. 41. 53. 6S. SS
W
varei ierenrion. 39. 40
veiglr gain/loss. Í»» ¿´-± íar loss
LouyLuiluing anu. 1¯÷1S
causes oí. 1¯
eííecrs oí. 93
eneigy exµenuiruie anu. 101
íar loss vs.. 93
insulin anu. 115
µievalence oí. 93. 94. 115
µiogiams íoi. 93
vomen
caiLoylyuiare consumµrion Ly. 122
esriogen levels in. 95. 96. Í»» ¿´-±
esriogen
íar loss Ly. 94. 95÷96. 9S
giovrl loimone levels in. 5¯
viev oí ovn Louies. 1. 2. 23
ر© ¬± -¬¿§ ·²º±®³»¼ ±º ¬¸» ´¿¬»-¬
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Visir ©©©ò¼®¿¹±²¼±±®ò½±³
anu sign uµ íoi Oii Hoímeklei`s íiee
monrlly e-nevslerrei. giving you lare-
Lieaking nevs anu riµs on lov ro mainrain
youi lealrl rliougl Lerrei nuriirion.
Visir ©©©ò¼®¿¹±²¼±±®ò½±³ñ½¹·ó
¾·²ñ¬°±-¬ò°´ anu µairiciµare in Diagon
Dooi`s srimularing anu iníoimarive Dier anu Þuriirion Ioium. Posr
youi uier quesrions oi commenrs anu ger quick íeeuLack íiom Oii
Hoímeklei`s anu orlei leauing nuriirion exµeirs.
Visir ©©©ò¼®¿¹±²¼±±®ò½±³ anu Liovse rle Airicles secrion anu
orlei µages íoi giounuLieaking rleoiies anu µiouucrs íoi
imµioving youi lealrl anu vell Leing.
Call Diagon Dooi PuLlicarions ar ïóèððóèççóëïïï anu iequesr
youi IRLL Viralics caralog oí íirness Looks. viueos. suµµlemenrs
anu equiµmenr.
Ù»¬ ÎßÉô Ù»¬ ÐÑÌÛÒÌô
Ù»¬ ÐÑÉÛÎÚËÔO
¨I Lelieve ̸» É¿®®·±® Ü·»¬ vill cieare a
ievolurion in µeoµle`s lives÷a
ienaissance oí rle sµiiir oí iav living. Ir
coveis all asµecrs oí liíe. virl a cleaily
ueíineu uier rlar I íinu ro Le as eííecrive
íoi vomen as ir is íoi men.¨
OØ¿®ª»§ Ü·¿³±²¼ô ¿«¬¸±® ±º ©±®´¼
¾»-¬-»´´»® Ú·¬ Ú±® Ô·º»
¨Raie in Looks aLour íoous. rleie is
visuom in rle µages oí ̸» É¿®®·±® Ü·»¬
...Oii knovs rle reclniques. Lur le
slovs you a µossiLiliry÷a µlaríoim íoi
living youi liíe as vell.̸» É¿®®·±®
Ü·»¬ is a Look rlar ralks ro all oí you÷
rle vlole µeison liuuen insiue.¨
O˼± Û®¿-³«-ô ¿«¬¸±® ±º Ú¿¬- ̸¿¬
Ø»¿´ô Ú¿¬- ̸¿¬ Õ·´´
ß¾±«¬ Ñ®· رº³»µ´»®
Ñ®· رº³»µ´»® is a mouein Renaissance man vlose liíe
las Leen uiiven Ly rvo µassions: air anu sµoirs. Hoímeklei`s
íoimarive exµeiience as a young man virl rle Isiaeli Sµecial
Ioices. µiomµreu a liíerime`s inreiesr in uiers anu íirness
iegimes rlar voulu oµrimize lis µlysical anu menral
µeiíoimance.
Aírei rle aimy. Oii arrenueu rle Bezalel Acauemy oí Air
anu rle HeLiev Univeisiry. vleie le sruuieu air anu
µlilosoµly anu ieceiveu a uegiee in Human Sciences.
A voilu-ienovneu µainrei. Lesr knovn íoi lis
conrioveisial µolirical sariie. Oii`s voik las Leen
íearuieu in magazines voiluviue. incluuing Ì·³»ô
Ò»©-©»»µô α´´·²¹ ͬ±²»ô л±°´»ô ̸» Ò»© λ°«¾´·½ as vell
as л²¬¸±«-» vleie le vas a monrlly columnisr íoi 1¯ yeais
anu Healrl Luiroi íiom 199S÷2000. Oii las µuLlisleu rvo
Looks oí µolirical air. رº³»µ´»®K- л±°´»ô anu رº³»µ´»®K-
Ù¿´´»®§.
As íounuei. Luiroi-In-Clieí. anu PuLlislei oí Ó·²¼ ú
Ó«-½´» б©»®. a narional men`s lealrl anu íirness magazine.
Oii inriouuceu lis Waiiioi Dier ro rle µuLlic in a monrlly
column÷ro immeuiare acclaim íiom ieaueis anu
µioíessionals in rle lealrl inuusriy alike.
̸» É¿®®·±® Ü·»¬
Í©·¬½¸ Ѳ DZ«® Þ·±´±¹·½¿´
б©»®¸±«-»OÚ±® Û¨°´±-·ª»
ͬ®»²¹¬¸ô Ø·¹¸ Û²»®¹§ ¿²¼ ¿
Ô»¿²»®ô Ø¿®¼»® Þ±¼§
Þ§ Ñ®· رº³»µ´»® É·¬¸ Ü·¿²¿ ر´¬¦¾»®¹
ýÞîí üîìòðð
п°»®¾¿½µ ìîð °¿¹»- êM ¨ çM
ýÞïé üîêòçë
Ø¿®¼½±ª»® ìîð °¿¹»- ë íñèM ¨ è íñèM
Ѫ»® ïëð °¸±¬±¹®¿°¸- ¿²¼ ·´´«-¬®¿¬·±²-
ɸ»² DZ« ˲´»¿-¸ ¬¸» б©»®
±º ײ-¬·²½¬«¿´ Û¿¬·²¹
Û¿¬ ´·µ» ¿²
»³°»®±®O¿²¼ ¸¿ª»
¿ ¹´¿¼·¿¬±®K- ¾±¼§
Aie you srill coníuseu aLour vlar. lov anu
vlen ro ear. Desµire rle uier Looks you lave
ieau anu rle µiogiams you lave riieu. uo you
srill íinu youiselí lacking in eneigy. caiiying
excess Louy íar. anu íeeling µlysically
iun-uovn. Sexually. uo you íeel a slauov oí
youi íoimei selí.
1le µioLlem. accoiuing ro Ñ®· رº³»µ´»®ô is
rlar ve lave losr roucl virl rle naruial
visuom oí oui insrincrual uiives. We lave
Lecome rle slaves oí oui ovn ciearuie
comíoirs÷scavengei/vicrims iarlei rlan
µieuaroi/vicrois. Wlen ro comes ro iníoimeu-
cloice. ve lack any ieal sense oí µeisonal
íieeuom. 1le iesulr: ill-auviseu earing anu
liíesryle laLirs rlar leave us vulneiaLle ro all
mannei oí uisease÷nor ro menrion oLesiry anu
suL-µai µeiíoimance.
̸» É¿®®·±® Ü·»¬ µiesenrs a Liillianr anu
íai-ieacling solurion ro oui nuriirional voes.
Laseu on a ieruin ro rle µiimal µovei oí oui
naruial insrincrs.
1le íiisr sreµ is ro Lieak rle clains oí oui
cuiienr earing laLirs. Diaving on a
comLinarion oí ancienr lisroiy anu mouein
science. ̸» É¿®®·±® Ü·»¬ µioves rlar lumans
aie ar rleii eneigeric. µlysical. menral anu
µassionare Lesr vlen rley ¨unueiear¨ uuiing
rle uay anu ¨oveiear¨ ar niglr. Once you
masrei rlis essenrial earing cycle. a nev liíe oí
exµlosive vigoi anu viraliry vill Le youis íoi rle
raking.
Unlike so many uieraiy guius. Oii
Hoímeklei las µeisonally íolloveu lis uier íoi
ovei rvenry-íive yeais anu is a µeiíecr mouel oí
¬¸» É¿®®·±® Ü·»¬K- success÷rle man is a
luman uynamo.
Þor iusr a uier. Lur a vlole vay oí liíe. ¬¸»
É¿®®·±® Ü·»¬ encouiages us ro seize Lack rle
µleasuies oí Leing alive÷íiom rle mosr ieíineu
ro rle vilu anu iav. ̸» É¿®®·±® Ü·»¬ is
µiacrical. resreu. anu Laseu in commonsense.
Lxµecr iesulrs!
̸» É¿®®·±® Ü·»¬ coveis all rle Lases. As an
auueu Lonus. uiscovei uelicious Waiiioi
Reciµes. a sµecial Waiiioi Woikour. anu a line
oí Waiiioi Suµµlemenrs÷uesigneu ro give you
eveiy auvanrage in rle riansíoimarion oí youi
liíe íiom aveiage ro exceµrional.
ݸ¿°¬»® Ѳ»æ ̸» É¿®®·±® ײ-¬·²½¬
º Develoµing rle ¨Waiiioi Insrincr¨ íoi liglei
eneigy anu oµrimal µeiíoimance.
º Becoming rle lunrei. nor rle µiey÷ro ovn rle
euge in rle game oí liíe.
º ^oving íiom uier-scavengei ro uier-µieuaroi÷
íoi giearei lealrl anu vell Leing.
ݸ¿°¬»® Ì©±æ ̸» É¿®®·±® ݧ½´»
º Unueisranuing rle Cycle oí ^areiialism anu
Demareiialism÷lov ro ruin mareiial inro
eneigy.
º Hov unueiearing can iumµ-srair lealing.
º ^asreiing rle air oí conriolleu íasring íoi a
ligl-yielu meraLolism.
ݸ¿°¬»® ̸®»»æ
̸» ˲¼»®»¿¬·²¹ и¿-»
º Wlar you can anu can`r ear uuiing rle uay÷
íoi riue lealrl.
º 1le naruie anu Leneíirs oí conriolleu íasring.
º Hov ro íeeu youi Liain.
º Hov ro acceleiare íar loss.
º Hov ro inciease giovrl loimone (GH) íoi
µoveiíul íar Luining.
º Hov ro move íiom a ¨mareiialisric
meraLolism¨ ro an ¨eneigeric meraLolism.¨
º 1liee avesome µioµeiries oí rle Unueiearing
Plase.
º ^aniµularing youi loimones ro ieacl
maximum meraLolic eííiciency.
ݸ¿°¬»® Ú±«®æ ɸ¿¬ ̱ ݱ²-«³»
Ü«®·²¹ ¬¸» ˲¼»®»¿¬·²¹ и¿-»
º 1le viral imµoirance oí iav íoous÷anu rle
Lesr íiuirs anu vegeraLles ro ear.
º Lnzyme-loauing íoi anri-aging.
º 1le essenrial íuncrion oí µioLiorics.
º Wly mineials aie rle mosr imµoiranr
suµµlemenrs.
º 1le Lesr viramins. anrioxiuanrs. leiLs. anu
Liain Loosreis.
º 1le emµry-sromacl íacroi íoi naruial Liain
Loosring.
º 1le µiinciµles oí µioµei µiorein urilizarion .
º Ciearing rle coiiecr µovei-cockrail íoi
maximum viraliry anu sriengrl.
º Hov nor ro suííei íiom alleigies.
inílammarion. varei ierenrion. gas. anu orlei
uigesrive uisoiueis.
º Wly µiorein µovueis can Le suµeiíoous÷oi a
nuriirional gun ro youi leau.
º 1le iole oí caiLolyuiares uuiing rle
Unueiearing Plase÷vlar you can anu can`r
ear.
º Going íiom ueeµ-cleanse uerox ro a íar-Luining
aimy-oí-one.
ݸ¿°¬»® Ú·ª»æ ̸» Ѫ»®»¿¬·²¹ и¿-»
º Hov ro consume all rle íoou you vanr÷
virlour gaining a smiugen oí Louy íar.
º 1le Oveiearing Piinciµles anu rle rliee iules
oí earing.
º Hov ro acceleiare youi anaLolism íoi rissue
ieµaii anu Luiluing muscles.
º 1le science oí conriolleu oveiearing÷
exµloiing rle auvanrages oí oveiearing.
º Hov ro make Lingeing youi laµµy slave.
º Wlen ir`s saíe ro ear caiLs ií you vanr ro uioµ
íar.
º 1le ciucial imµoirance oí suLrle rasre÷lov ro
Lear rle ciaving íoi íasr-íoou meals.
º 1le goluen iules oí oveiearing.rle secier ro
insrincrively earing rle iiglr amounr. anu
knoving vlen ro sroµ earing÷eveiy rime.
ݸ¿°¬»® Í·¨æ ̸» Ó¿·² Ó»¿´æ
Ú±±¼ Ю»°¿®¿¬·±²- Ú±® ¬¸»
Ѫ»®»¿¬·²¹ и¿-»
º 1le lealrl auvanrages oí earing cookeu. vaim
íoou.
º Hov ro make vegeraLles Lorl uelicious anu
nuriirious.
º Wly souµs anu srevs aie youi oíren-ignoieu
nuriirional µoveiµacks
º 1le sexual auvanrage you ger íiom mear.
µoulriy. anu íisl.
º Hov vegeraiians can saíeguaiu againsr
ueíiciency uangeis.
º 1le ¨glauiaroi¨ µiorein÷rlar`s also a µorenr
aµliouisiac.
º 1le ancienr÷anu Lesr÷vay ro µieµaie Leeí.
íisl. anu íovl.
º Hov ro avoiu µiorein alleigies.
º 1le riue skinny on oil anu íar use.
º Discovei naruie`s naruial íar-smaslei.
º Hov ro lose veiglr virl nurs anu seeus.
º 1le ¨giearesr nur¨ (anu secier cancei-killei)
º Peanurs÷rle goou. rle Lau. anu rle ugly nevs.
º Knoving youi caiLs÷oµrimal µieµaiarion
sriaregies.
º Wlen ro ear caiLs íoi oµrimal íar loss.
º Wly vlear is rle leasr uesiiaLle giain.
º Wlen ir`s saíe ro inuulge in a sveer uesseir.
º Hov ro eliminare yeasr iníecrions.
º Unueisranuing rle secier µiríalls oí rle
glycemic inuex.
º 1le veiy ieal uangeis oí salr iesriicrion÷anu
rle Lesr salrs ro consume.
º 1le mosr alleigenic íoous÷lov ro avoiu
sensiriviries anu alleigies.
º Wlar is nor alloveu on rle Waiiioi
Dier.vlar aLsolurely uoes nor voik. nevei
las. anu nevei vill.
ݸ¿°¬»® Í»ª»²æ ͬ«¾¾±®² Ú¿¬
º 1le rliee maioi µioLlems oí sruLLoin íar.
º Wlar causes sruLLoin íar.
º 1le six rlings you can uo nov ro avoiu
sruLLoin íar.
º Lííecrive naruial sruLLoin íar Lusreis
º Wly rle livei is a key oigan in rle Larrle
againsr sruLLoin íar.
º 1le Lesr livei ueroxiíieis.
º Discovei rle amazing Aíiican leiL rlar`s
simulraneously an aµliouisiac. a µorency
veaµon anu a íar Luinei.
ݸ¿°¬»® Û·¹¸¬æ
̸» É¿®®·±® Ü·»¬ Ê»®-«- Ѭ¸»® Ü·»¬-
º 1le Waiiioi Dier veisus rle µeiils oí íiequenr-
íeeuing.
º 1oµ-selling uiers. anu lov rley uiííei íiom rle
Waiiioi Dier.
º 1le All-Ameiican (|unk Ioou) Dier. oi
ulrimare ¨scavengei uier.¨
º 1le Ameiican ¨Healrl Ioou¨ uiers.
º 1le ligl-caiLolyuiare. lov-íar. lov-µiorein
uiers.
º 1le Zone (40/30/30).
º 1le ligl-µiorein. lov- oi no-caiLolyuiares
uiers.
º 1le lolisric uiers.
ݸ¿°¬»® Ò·²»æ Ô»--±²- º®±³ Ø·-¬±®§
º Wly 135 lL. Larin vaiiiois veie aLle ro
conquei rle voilu.
º 1le Gieco-Roman Waiiioi Cycle÷exriemes
oí ueµiivarion anu comµensarion.
º 1le íuncrional aµµlicarions oí rle Waiiioi
Dier.
º Hov ro live like a vaiiioi in rle rvenry-íiisr
cenruiy÷anu µeiíoim ar youi Lesr µlysically
anu menrally.
º CaiLs as Liain-íuel. as magniíicenr sriess-
Llockei anu anri-aging íuel.
º CaiLs. rle rax-íiee íuel÷anu muscle-saving.
secier angel.
º Wly in-slaµe. suµeiacrive. ancienr vaiiiois
neeueu rleii caiLs.
º Recognizing youi inuiviuual caiLo-neeus.
ݸ¿°¬»® Ì»²æ
̸» É¿®®·±® Ü·»¬ ×¼»¿
º 1le Waiiioi Dier as a vay oí liíe÷rle
uiííeienr vays oí cycling rle Waiiioi Dier.
º Alreinaring Lerveen rle Symµarleric anu
Paiasymµarleric Þeivous Sysrem íoi
maximum meraLolic eííiciency.
º Hov ro avoiu suuuen veiglr gain.
º Wly enuuiance arlleres love ro sriercl rleii
glycogen.
º 1le uangeious myrl oí íar sroiage÷vly any
Lulge is a Lau Lulge.
º 1le ieal secier oí acceleiaring muscle giovrl
virlour gaining íar.
º Hov ro iaise rle Lai oí µeisonal íieeuom
using rle µiinciµles oí rle Waiiioi Dier÷
moving íiom selí-imµoseu miseiy ro selí-
uiiecreu µleasuie.
º 1le Aggiessive Insrincr÷rle µosirive siue oí
aggiession.
º 1le íiisr anu Lesr ueíense againsr iauioacrive.
enviionmenral roxins.
º 1le Waiiioi Dier as íiisr ueíense againsr
µiosrare-ielareu µioLlems.
º Þaruial suµµlemenrs ro lelµ alleviare µiosrare
enlaigemenr ielareu symµroms.
ݸ¿°¬»® Û´»ª»²æ Ï ú ß
º Does exeicise iníluence vlen anu lov mucl
you ear.
º Hov ro vean kius oíí sveers anu íasr íoou.
º 1le Waiiioi Dier íoi young auulrs.
º Hov ro lanule social anu Lusiness meals
vlile on rle Waiiioi Dier.
º Wlar ro uo virl all rlis nev eneigy.
º 1le Lesr enzymes ro rake÷anu vlen.
ݸ¿°¬»® Ì©»´ª»æ ̸» É¿®®·±®
ɱ®µ±«¬
º Hov ro gain ieal íuncrional sriengrl.
º Hov ro Le lean 'n` mean youi vlole liíe. virl
sloir. slaiµ. inrense voikours.
º Piioiirizing Lack anu ioinr sriengrl÷íoi
essenrial suivival.
º 1le ieal íacrois rlar uereimine sriengrl.
º Higl-velociry exeicises÷íoicing a ligl-yielu
µairneisliµ Lerveen Louy anu insrincr.
º Hov ro Le rouglei rlan you evei imagineu.
º 1le Lesr anu mosr eííicienr merlous ro Loosr
youi meraLolism anu Luin íar.
º Gaining rle µovei ro enuuie anu conquei
exrenueu sriess.
º ^ainraining rle ¨kick ass¨ minuser.
º 1le air oí µeaking youi loimones.
º Pievoikour anu iecoveiy meals ro minimize
caraLolism. ieµlenisl muscles. anu acceleiare
anaLolism.
º Pioµei Liearling ro ieuuce aciu-sriess. muscle
íarigue. sriííness. anu exlausrion.
º 1le µiime íuncrion oí rle aLuominals÷
riiggeiing maximum conriacrion.
º 1le Lesr vay ro voik rle oLliques.
º Legs÷acrivaring rle ioinrs anu maximizing
rle rliee íacrois oí sriengrl.
º Hov ro avoiu renuon iniuiies.
º Deau Liírs÷lov ro Lesr acrivare rle mosr
imµoiranr comµounu muscle giouµs anu
renuons.
º ^aximizing vaisr anu Lack sriengrl.
º Wlen anu lov ro incoiµoiare ligl-velociry
exeicises.
º Clean anu Piess÷rle single exeicise-oí-cloice
íoi an eííecrive íull-Louy voikour.
º 1le Waiiioi aeioLic goals anu rle Waiiioi
aeioLic µiinciµles.
º Wly you neeu ro uo aeioLics Leíoie iesisrance
riaining.
º 1le rliee íacrois rlar aííecr aeioLics.
º Acceleiaring rle eííecr oí conriolleu-íarigue
riaining.
º Hov rle Waiiioi Woikour lelµs riiggei youi
Waiiioi Insrincr.
º 1iµs íoi Lesr iesulrs vlen exeicising on an
emµry sromacl.
º Women`s uiííeienr neeus anu uiííeienr
µiioiiries.
º Builuing sriong. lean. anu íuncrional legs
virlour using veiglrs.
ݸ¿°¬»® ̸·®¬»»²æ
É¿®®·±® Ó»¿´- ¿²¼ λ½·°»-
º ^ear Disles÷comLining µleasuie virl
lealrl.
º ^ear uisles íoi iaµiu veiglr loss.
º Lggs÷as ligl-µiorein oi ligl-caiLolyuiare
meals.
º Souµs÷as aµµerizeis anu as rle Lasis íoi a
vlole meal.
º 1le giear alreinarives ro sugai-loaueu. ligl-
íar. commeicial ¨riears.¨
º Hov ro avoiu rle sugai-iusl anu srill íeel
sarisíieu.
ݸ¿°¬»® Ú±«®¬»»²æ
Í»¨ Ü®·ª»ô ᬻ²½§ ¿²¼ ß²·³¿´
Ó¿¹²»¬·-³
º Sex. µovei. anu insrincrs÷sex uiive anu
µorency as inuicarois oí lealrl anu µovei.
º Porency anu uier÷rle coiielarion Lerveen
uier. exeicise. anu loimonal Lalance.
º Common meuicarions rlar can cause
imµorency÷ií nor coma anu uearl.
º Þaruial merlous ro enlance µorency.
º Wlicl uiers. uiugs anu liíe-íacrois aííecr
resrosreione µiouucrion. sex uiive anu liLiuo.
º 1le Waiiioi Dier`s ¨insrincrual living
µiogiam¨ íoi imµioving µorency.
º 1le Lesr naruial aµliouisiacs anu lov rley
can lelµ.
ݸ¿°¬»® Ú·º¬»»²æ
ɱ³»² ±² ̸» É¿®®·±® Ü·»¬
º Hov anu vly 1le Waiiioi Dier can voik as
vell íoi vomen as men.
º 1le mouein consµiiacy againsr vomen`s
Louies.
º Deroxiíicarion íoi ieiuvenaring all Louy
rissues.
º 1le µovei oí µosirive Lingeing.
º Hov 1le Waiiioi Dier may lelµ virl íemale
sruLLoin íar.
É¿®®·±® Ü·»¬
Ø×ÙØÔ×ÙØÌÍ
ï{èðð{èçç{ëïïï
îì ØÑËÎÍ ß ÜßÇ
ÚßÈæ øèêê÷óîèðóéêïç
É¿®®·±®
ɱ®µ±«¬ Ê·¼»±-
É·¬¸ Ñ®· رº³»µ´»®
ﮬ Ѳ» ëì ³·²«¬»-
ý Êïðê üîçòçë
ﮬ Ì©± ëì ³·²«¬»-
ý Êïðé üîçòçë
̸» É¿®®·±® ɱ®µ±«¬
Í»¬ ±º î ª·¼»±-
ý ÊÍê üëìòðð
Ú«²½¬·±²¿´ ͬ®»²¹¬¸ { Û²¼«®¿²½» { Û¨°´±-·ª» б©»®
Ú«²½¬·±²¿´ ͬ®»²¹¬¸ { Û²¼«®¿²½» { Û¨°´±-·ª» б©»®
Ì®·¹¹»® DZ«® É¿®®·±® ײ-¬·²½¬ÿ
There's a reason why the 137 lb. Roman warrior was able to
dominate his 185 lb.-plus Barbarian foe time and time again.
Lean, mean, and ripped-to-the-bone, the ancient Roman-and
ancient Greek- had an animalistic intensity and brute
toughness that defied belief.
In his breakthrough book, ̸» É¿®®·±® Ü·»¬ô Ñ®·
رº³»µ´»® revealed the secret to these ancient warriors'
formidable power-a secret that let them tap into the raw
power of instinctual living and unleash ¬®»³»²¼±«- energy.
Now, in ̸» É¿®®·±® ɱ®µ±«¬, Ori Hofmekler gives us the
rest of the picture. To survive victorious, the warrior learned
how to run roughshod over excess baggage of any kind-be it
fat, fear or fatigue.
̸» É¿®®·±® ɱ®µ±«¬ trains you in that ancient mindset of
stop-at-nothing toughness. ̸» É¿®®·±® ɱ®µ±«¬ gives you
the formula to trigger this warrior instinct-a potent, fat-
burning force that stokes your energy, ratchets up your
stamina and builds steel-cable muscle.
É·¬¸ Ñ®· رº³»µ´»®
ß ª·¼»± ½±³°¿²·±² ¬±
³¿¨·³·¦» ¬¸» »ºº»½¬- ±º
̸» É¿®®·±® Ü·»¬
ÌØÛ ÉßÎÎ×ÑÎ
ÉÑÎÕÑËÌ
ﮬ Ѳ»
ײ¬®±¼«½·²¹æ
{ ̸» Ú·ª» Õ·´´»® Ю·²½·°´»-O¿²¼ ¬¸» -»½®»¬ ¬±
¿ ¼®±°ó¼»¿¼ ¾±¼§
{ ̸» É¿®®·±® Ê·-·±²O§±«® »--»²¬·¿´ ³·²¼-»¬
º±® °»¿µ °»®º±®³¿²½»
¿²¼ ¬¸» ©±®µ±«¬O«²·¯«»ô ·²¬»²-»ô
-«°®»³»´§ ®»©¿®¼·²¹æ
{ ßÛÎÑÞ×ÝÍO¬¸» ®»´»²¬´»-- ©¿®®·±®K- ©¿§
{ ßÞÜÑÓ×ÒßÔÍO³±²-¬»® -«°»®-»¬- º±® ¾±²»ó
½¸·´´·²¹ ¿¾-
{ ÔÛÙÍO¬± ½±²¯«»® ¬¸» ©±®´¼ ©·¬¸
ﮬ Ì©±
˲·¯«»ô ®»©¿®¼·²¹ô ·²½®»¼·¾´§
·²¬»²-»ô ³±²-¬»® -«°»®-»¬-æ
{ ÍØÑËÔÜÛÎ ÛÈÛÎÝ×ÍÛÍOº±® °±©»®ó°¿½µ»¼
«°°»® ¾±¼§ -¬®»²¹¬¸
{ ÞßÝÕ ßÒÜ ÝØÛÍÌO½®·¬·½¿´ ³±ª»- º±® ¿
³¿¹²·º·½»²¬ ¬±®-±
{ Þ×ÝÛÐÍ ßÒÜ ÌÎ×ÝÛÐÍOº·²·-¸·²¹ ¬±«½¸»- º±®
¬¸» ¾±¼§ ¼·ª·²»
{ Ø×ÙØ ÊÛÔÑÝ×ÌÇ æ ÛÈÐÔÑÍ×ÊÛ ÛÈÛÎÝ×ÍÛÍO
Õ·½µ ·² §±«® ¿º¬»®¾«®²»®-ô º±® »¨¬®»³»
®»-·´·»²½» ¿²¼ ©¿®®·±® ¬±«¹¸²»--
{ ÉÛ×ÙØÌóÚÎÛÛ ÉÑÎÕÑËÌO
Ø¿®¼ó½±®» ³±ª»- º±® ¯«·½µ ¹¿·²- ·²
-¬®»²¹¬¸ ¿²¼ °±©»
ï{èðð{èçç{ëïïï
îì ØÑËÎÍ ß ÜßÇ ÚßÈæ øèêê÷óîèðóéêïç
Ю¿·-» º±® ̸» É¿®®·±® ɱ®µ±«¬ Ê·¼»±-
¨Being a world class fighter, I can appreciate Ori's
dedication and painstaking research in designing such a
useful method of training. Ori and I share the same
beliefs in functional strength training. Whether you are a
novice or an elite athlete, the Warrior Workout videos are
designed to guide you step by step to achieve your next
level of physical and mental conditioning. It is inspiring
to find someone who understands the true nature of a
warrior's workout.¯ OÖ±¸² Îò Í¿´¹¿¼±ô ɱ®´¼
ݸ¿³°·±² ͸«¿·óݸ·¿± øݸ·²»-» É®»-¬´·²¹÷ô ɱ®´¼
ݸ¿³°·±² Ì¿·¶· Ы-¸óØ¿²¼-
¨The Warrior Workout videos are now a part of my
fitness library.
I believe Ori Hofmekler is right on target in his teaching
of "functional strength". Using our basic instincts to
train is what fitness should be about. If you are serious
about being in your best physical shape, forget about
"froo-froo" aerobics classes and less than optimal
resistance
training regimens. Train like a warrior. Tune your body
in to its primal motivation for strength, then follow Ori's
lead toward a stronger, healthier, and more vibrant you.¯
OÔ¿«®¿ Ó±±®»ô ͽ·»²½» ©®·¬»®ô л²¬¸±«-» Ó¿¹¿¦·²»ô
×®±²Ó¿² Ó¿¹¿¦·²»ô ο¼·± Ì¿´µ ͸±© ر-¬ þ̸»
Ø»¿´¬¸ Ò«¬-þô Þ±¼§ ±º ¬¸» Ó±²¬¸ º±® ×®±²Ó¿² Ó¿¹ò
Í»°¬ îððï
¨The Warrior Workout videos are a superb illustration of
the power of the Warrior workout routine. They
demonstrate the movements and skills necessary to
rapidly carve the fat off your body and reveal lasting
stone carved muscles.¯ OÝ¿®´±² Óò ݱ´µ»®ô ÓòÜòô
ÚòßòÝòÒòô ¿«¬¸±® The Greenwich Dietô ÝÛÑ ¿²¼
Ó»¼·½¿´ Ü·®»½¬±®ô л¿µ É»´´²»--ô ײ½òô Ю»-·¼»²¬ ¿²¼
Ú±«²¼»®ô л¿µ É»´´²»-- Ú±«²¼¿¬·±²
¨Ori Hofmekler has his finger on a deep, ancient and
very visceral pulse-one that too many of us have all but
forgotten. Part warrior-athlete, part philosopher-
romantic, Ori not only reminds us what this innate,
instinctive rhythm is all about, he also shows us how to
detect and rekindle it in our own bodies. His Warrior
Workout video program challenges and guides each of us
to fully reclaim for ourselves the strength, sinew, energy
and spirit that humans have always been meant to
possess.¯ Oз´¿® Ù»®¿-·³±ô Û¼·¬±® ·² ݸ·»ºô
Û¨°»®·»²½» Ô·º» Ó¿¹¿¦·²»
Ü·-½±ª»®æ
{ ر© ¬± ¬¿µ» ¿¼ª¿²¬¿¹» ±º ½±²¬®±´´»¼ º¿¬·¹«»O¿²¼ ¾«-¬
¬¸®±«¹¸ ¬± ¿ ²»© ¼·³»²-·±² ±º °¸§-·½¿´ º·¬²»--
{ ر© ¬± N°»¿µM §±«® ¸±®³±²»-Oº±® ³¿¨·³«³ -¬®»²¹¬¸
¿²¼ º¿¬ ´±--
{ ر© ¬± °¿½µ ¹®»¿¬»® ¹¿·²- ·²¬± ´»-- ¬·³»
{ ر© ¬¸» ´·¬¬´»óµ²±©² -»½®»¬ ±º ¿²¬¿¹±²·-¬·½ó³«-½´» -§²»®¹§
½¿² ¬«®² ¿ ³»¼·±½®» ©±®µ±«¬ ·²¬± ¿ ¸·¹¸ó±½¬¿²» °±©»®óº»-¬
{ ر© ¬± ¾«·´¼ ¿ -¬®±²¹ô ´»¿² ¾±¼§ ©·¬¸±«¬ «-·²¹ ©»·¹¸¬-ò
̸» Ϋ--·¿² Õ»¬¬´»¾»´´
ݸ¿´´»²¹»OȬ®»³» Ú·¬²»--
º±® Ø¿®¼ Ô·ª·²¹ ݱ³®¿¼»-
Þ±±µ Þ§ пª»´ Ì-¿¬-±«´·²»
п°»®¾¿½µ ïéð °¿¹»-
ýÞïë üíìòçë
É·¬¸ пª»´ Ì-¿¬-±«´·²»
Ϋ²²·²¹ Ì·³»æ íî ³·²«¬»-
Ê·¼»± ýÊïðí üíçòçë
ÜÊÜ ýÜÊððï üíçòçë
׺ §±« ¿®» ´±±µ·²¹ º±® ¿
·² §±«® ½¸±-»² -°±®¬
O-»»µ ²± ³±®»ÿ
ÐÎß×ÍÛ ÚÑÎ ÌØÛ ÎËÍÍ×ßÒ
ÕÛÌÌÔÛÞÛÔÔ ÝØßÔÔÛÒÙÛ
¨In ̸» Ϋ--·¿² Õ»¬¬´»¾»´´ ݸ¿´´»²¹». Pavel 1sarsouline µiesenrs a
masreiíul riearise on a suµeiL olu-rime riaining rool anu rle unique
exeicises rlar yielueu riue sriengrl anu enuuiance ro rle iuggeu
µioneeis oí rle iion game. Pioven iníinirely moie eííicienr rlan any
íancy mouein exeicise aµµaiarus. rle kerrleLell via Pavel`s
iecommenuarions is auaµraLle ro numeious ligl anu lov ieµ
sclemes ro oííei any sriengrl arllere. LouyLuiluei. mairial airisr. oi
sµoirs comµeriroi a suµeiioi riaining iegimen. As a íoimei
Inreinarional Geneial Secieraiy oí rle Inreinarional All-Rounu
Weiglrliíring Associarion. I nor only uige all arlleres ro sruuy ^i.
1sarsouline's Look anu riy rlese vonueiíul all-iounu kerrleLell
movemenrs. Lur µlan ro iecommenu rlar many kerrleLell liírs again
Lecome µair oí oui comµeririons!¨OÖ±¸² Ó½Õ»¿²ô ½«®®»²¬ ×ßÉß
©±®´¼ ¿²¼ ²¿¬·±²¿´ ³·¼¼´»©»·¹¸¬ ½¸¿³°·±²
¨KerrleLells aie unsuiµasseu as a meuium íoi incieasing sriengrl
anu exµlosive µovei. 1lanks ro Pavel 1sarsouline. I lave nov
ieviirren my riaining µiogiam ro incluue kerrleLell riaining. íoi
arlleres oí all uisciµlines íiom Pioíessional IoorLall ro Olymµic
sµiinreis.¨Oݱ¿½¸ Ö±¸² Ü¿ª·»-
¨LveiyLouy virl an inreiesr in rle seiious marrei oí Louy
iegularion ovei a liíerime sloulu commir rlemselves ro Pavel`s
genie oí knovleuge anu lis uisrincr reclniques oí viiring. Any one
oí rle uozens oí suggesrions you lir uµon vill µay íoi rle Ϋ--·¿²
Õ»¬¬´»¾»´´ ݸ¿´´»²¹» lunuieus oí rimes.¨OÔ»² ͽ¸©¿®¬¦ô ¿«¬¸±® ±º
Ø»¿ª§¸¿²¼-æ ¬¸» Ë´¬·³¿¬» Û¨»®½·-» ͧ-¬»³ ¿²¼ ̸» Ø»¿ª§¸¿²¼-
É¿´µ·²¹ Þ±±µÿ
Borl rle Sovier Sµecial Ioices anu numeious
voilu-clamµion Sovier Olymµic arlleres useu
rle ancienr Russian KerrleLells as rleii secier
veaµon íoi xrieme íirness. 1lanks ro rle
kerrleLell's asronisling aLiliry ro ruiLoclaige
µlysical µeiíoimance. rlese Sovier suµeimen
cieameu rleii oµµonenrs rime-anu-rime again. virl inluman uisµlays oí iav µovei
anu exµlosive sriengrl.
Þov. íoimei Sµerznaz riainei. inreinarional íirness aurloi anu narionally-iankeu
kerrleLell liírei. Pavel 1sarsouline. ueliveis rlis secier Sovier veaµon inro youi ovn
lanus. You ÞLVLR lave ro Le seconu Lesr again! Heie is rle íiisr-evei comµlere
kerrleLell riaining µiogiam÷íoi Wesrein slock-arrack arlleres vlo ieíuse ro Le
uenieu÷anu vlo`u iarlei Le ueau rlan numLei rvo.
{ Ù»¬ ®»¿´´§ô ®»¿´´§ ²¿-¬§O©·¬¸ ¿ ½±³³¿²¼±K- ©·®§ -¬®»²¹¬¸ô ¬¸» »¨°´±-·ª»
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{ Ñ©² ¬¸» -·²¹´» ¾»-¬ ½±²¼·¬·±²·²¹ ¬±±´ º±® µ·´´»® -°±®¬- ´·µ» µ·½µ¾±¨·²¹ô
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{ Ûºº±®¬´»--´§ ¿¾-±®¾ ¾¿´´·-¬·½ -¸±½µ-O¿²¼ ´¿«¹¸ ¿- §±«
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ÒÑÉÑÒ ÜÊÜÿ
ÍÛÝÌ×ÑÒ ÑÒÛ
1le Hisroiy oí rle Russian KerrleLell÷Hov anu Wly a
Lov-1ecl Ball oí Iion Became rle Þarional Cloice íoi
Suµei-1ecl Resulrs
ʱ¼µ¿ô °·½µ´» ¶«·½»ô µ»¬¬´»¾»´´ ´·º¬·²¹ô ¿²¼ ±¬¸»®
Ϋ--·¿² °¿-¬·³»-
L̸» ©±®µ·²¹ ½´¿-- -°±®¬K
Ú·²¿´´§æ Ȭ®»³» ¿´´ ¿®±«²¼ º·¬²»--ÿ
Wly Sovier science consiueis kerrleLells ro Le one oí rle
Lesr rools íoi all aiounu µlysical ueveloµmenr..
Õ»¬¬´»¾»´´- ·² ¬¸» λ¼ ß®³§
1le Reu Aimy carcles on..eveiy Russian miliraiy unir
equiµµeu virl K-Lells..rle µeiíecr µlysical
conuirioning íoi miliraiy µeisonnel..rle viral
comLinarion oí sriengrl anu enuuiance..Ù·®»ª±§ -°±®¬
ueliveis unµaialleleu caiuio Leneíirs..vly Í°»¬¦²¿¦
µeisonnel ove mucl oí rleii viiy sriengrl. exµlosive
agiliry. anu sramina ro kerrleLells..
ÍÛÝÌ×ÑÒ ÌÉÑ
Í°»½·¿´ ß°°´·½¿¬·±²-Oر© ̸» Ϋ--·¿²
Õ»¬¬´»¾»´´ Ý¿² Ü®¿³¿¬·½¿´´§ Û²¸¿²½» DZ«®
ݸ±-»² Û²¼»¿ª±®
Õ»¬¬´»¾»´´- º±® ½±³¾¿¬ -°±®¬-
Russian viesrleis uo lion`s slaie oí conuirioning virl
kerrleLells.. Wly KB one aim snarcles voik Lerrei
rlan Hinuu squars..KB`s sriengrlen iesµiiaroiy
muscles.. Loxeis aµµieciare nevíounu aLiliry ro keeµ
on µuncling..KB`s ieuuce slouluei iniuiies..ueveloµ
rle aLiliry ro aLsoiL Lallisric slocks..Luilu seiious
renuons anu ligamenrs in viisrs. elLovs. sloulueis. anu
Lack÷virl µovei ro marcl..vly kerrleLell uiills aie
Lerrei rlan µlyomeriics as a rool íoi ueveloµing
µovei..KB`s rle rool oí cloice íoi iougl sµoirs.
ɸ§ Ϋ--·¿² ´·º¬»®- ¬®¿·² ©·¬¸ µ»¬¬´»¾»´´-
Iamous Sovier veiglrliíreis srair Olymµic caieeis virl
KB`s.. Olymµic veiglrliíreis auu KB`s íoi sµecraculai
gains in slouluei anu liµ ílexiLiliry.. íoi ueveloµing
quickness.. oveileau kerrleLell squars unmarclaLle in
µiomoring liµ anu lovei Lack ílexiLiliry íoi
µoveiliíreis.
Ù»¬ ¸«¹» ©·¬¸ µ»¬¬´»¾»´´-O·º §±« ©·-¸
Wly rle ¹·®§¿ is suµeiioi ro rle uumLLell oi LaiLell. íoi
aim anu clesr riaining..lov ro gain muscle size uoing
KB Cö|`s.. ieµeririon one aim snarcles íoi Lulking uµ
youi Lack. sloulueis. anu Liceµs.. Incoiµoiaring KB`s
inro uioµ sers÷íoi giearei mass anu vasculaiiry.
Õ»¬¬´»¾»´´- º±® ¿®³ó©®»-¬´»®-
Woilu clamµion aim viesrlei gives KB`s rvo rlumLs
uµ..vly rle kerrleLell is one oí rle Lesr giiµ anu
íoieaim ueveloµeis in exisrence..
Ù»¬¬·²¹ §±«²¹»® ¿²¼ ¸»¿´¬¸·»® ©·¬¸ µ»¬¬´»¾»´´-
1le amazing lealrl Leneíirs oí KB riaining.. Docroi
Kiayevskiy`s 20-yeai age-ieveisal.. successíul
ielaLilirarion oí loµeless Lack iniuiies virl
kerrleLells.. Valenrin Dikul֒iom Lioken Lack ro All
1ime Hisroiic Deauliír oí 460kg. rlanks ro KB`s..vly
KB`s can Le liglly Leneíicial íoi youi ioinrs.
ر© µ»¬¬´»¾»´´- ³»´¬ º¿¬ ¿²¼ ¾«·´¼ ¿ °±©»®º«´
¸»¿®¬O©·¬¸±«¬ ¬¸» ¼·-¸±²±® ±º ¼·»¬·²¹ ¿²¼
¿»®±¾·½-
Sµecraculai íar loss..enlanceu meraLolism..
incieaseu giovrl loimone..a iemaikaLle ueciease in
leair iares..
ÍÛÝÌ×ÑÒ ÌØÎÛÛ
ܱ·²¹ ׬OÕ»¬¬´»¾»´´ Ì»½¸²·¯«»- ¿²¼
Ю±¹®¿³- º±® Ȭ®»³» Ú·¬²»--
ɸ§ Õ»¬¬´»¾»´´-á
1le many ieasons ro cloose K-Lells ovei mainsrieam
equiµmenr anu merlous.. KBs suiraLle íoi men anu
vomen young anu olu.. µeiíecr íoi miliraiy. lav
eníoicemenr anu arlleric reams..Ù·®§¿-÷a 'voiking
class` ansvei ro veiglrliíring anu µlyomeriics
µiomoring slouluei anu liµ ílexiLiliry..Lesr Ler íoi
Luiluing Lesr-ar-slov muscles..liglly eííecrive íoi
sriengrlening rle connecrive rissues..íixing Lau
Lacks..cleaµ anu viirually inuesriucriLle..µiomores
genuine 'all-aiounu íirness`÷sriengrl. exµlosiveness.
ílexiLiliry. enuuiance. anu íar loss.
̸» °®±¹®¿³ ³·²·³«³
̸» Ϋ--·¿² Õ»¬¬´»¾»´´ ݸ¿´´»²¹» ©±®µ±«¬æ ¬¸»
°®±¹®¿³ó³¿¨·³«³
Pavel`s ovn íiee sryle µiogiam..rle roµ ren Russian
KerrleLell Clallenge riaining guiuelines..lov oíren anu
lov long ro riain.. 1le secier key ro successíul
íiequenr riaining..1HL mosr eííecrive rool oí sriengrl
ueveloµmenr..uiííiculry anu inrensiry
vaiiarion..lov ro auu б©»® ¬± ¬¸» л±°´»ÿ anu orlei
uiills ro youi kerrleLell iegimen
̸» µ»¬¬´»¾»´´ ¼®·´´-æ Û¨°´±¼»ÿ
{ Í©·²¹ñ-²¿¬½¸ °«´´
{ Ý´»¿²O1le key ro eííicienr anu µainless slock
aLsoiµrion.. making rle clean rouglei..rle µuie evil
oí rle rvo K-Lells clean..seareu lang cleans. íoi
goiilla riaµs anu sloulueis..
{ Ͳ¿¬½¸O1le one-aim snarcl÷1sai oí kerrleLell liírs
{ ˲¼»® ¬¸» ´»¹ °¿--OA íavoiire oí rle Russian
miliraiy÷giear íoi rle miusecrion.
{ Ö»®µô Ý´»¿² ú Ö»®µ
{ Ö«³° -¸®«¹
̸» µ»¬¬´»¾»´´ ¼®·´´-æ Ù®·²¼ÿ
{ Ó·´·¬¿®§ °®»--OHov ro auu anu maximize rension íoi
giearei µovei..One lunuieu vays ro cook rle miliraiy
µiess...1le negarive µiess..rle 'µoveiliírei`s secier veaµon
íoi maximal iesulrs in youi liírs..vly ro liír vlar you can`r
liír.. rle giauuareu µiess.. lov ro ger moie our oí a 'liglr`
veiglr.. rle rvo-kerrleLells µiess..reclnique íoi Luiluing
sriengrl anu muscle mass..rle 'vairei µiess` íoi sriicr anu
µeiíecr µiessing skill..
{ Ú´±±® °«´´±ª»® ¿²¼ °®»--
{ Ù±±¼ ³±®²·²¹ -¬®»¬½¸OIavoieu Ly Russian
veiglrliíreis. íoi sµecraculai lamsriing ílexiLiliry anu
liµ sriengrl.
{ É·²¼³·´´OAn unieal uiill íoi a µoveiíul anu ílexiLle
vaisr. Lack. anu liµs.
{ Í·¼» °®»--OA µorenr mix oí rle vinumill anu rle
miliraiy µiess÷¨one oí rle Lesr Luilueis oí rle
sloulueis anu uµµei Lack.¨
{ Þ»²¬ °®»--OA íavoiire liír oí Lugene Sanuov`s÷anu
1le Lvil One.. vly rle Lesr-Luilr men in lisroiy lave
Leen Lenr µiesseis..leaus ro µioíiciency in all orlei
liírs..lov ro simulraneously use eveiy muscle in youi
Louy.. A Biazilian |iu |irsu clamµion`s µeisonal
kerrleLell µiogiam
ÍÛÝÌ×ÑÒ ÚÑËÎ
Ý´¿--·½ Õ»¬¬´»¾»´´ Ю±¹®¿³- º®±³ Ó±¬¸»®
Ϋ--·¿æ
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¹·®»ª±§ -°±®¬ -§-¬»³ ±º ¬®¿·²·²¹
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-¬§´»
Peiíoiming snarcles anu orlei exµlosive kerrleLell uiills
unuei varei..µseuuo-isokineric iesisrance.. lov ro
make youi muscle íiLeis Llasr inro acrion íasrei rlan
evei..
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Ȭ®»³» Ú·¬²»-- º±® Ø¿®¼ Ô·ª·²¹ ݱ³®¿¼»-
Þ±±µ Þ§ пª»´ Ì-¿¬-±«´·²» п°»®¾¿½µ ïéð °¿¹»- ýÞïë üíìòçë
Ê·¼»±ñÜÊÜ É·¬¸ пª»´ Ì-¿¬-±«´·²» Ϋ²²·²¹ Ì·³»æ íî ³·²«¬»-
Ê·¼»± ýÊïðí üíçòçë ÜÊÜ ýÜÊððï üíçòçë
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You may. oi may nor. vanr ro srairle youi íiienus. excire youi loveis. scaie youi enemies
anu µaialyze youi neiglLois virl envy. Lur Lelieve me. ir's gonna laµµen vlen you easily
aLsoiL Pavel's Lieakrliougl sriengrl seciers.
Oí couise. vlar's mosr imµoiranr is lov you'ie gonna íeel aLour youiselí. Ger ieal! 1oss
our youi lame iarionalizarions anu µarleric excuses. Sroµ Lelaving like a sµoilr Liar aLour
youi iníanrile levels oí sriengrl. Sroµ laring youiselí íoi Langing youi leau againsr µlony
riaining µlareaus. Þov you can smasl rliougl rle glass ceiling oí youi ignoiance anu
Luisr inro rle liglei ieacles oí maximum µeiíoimance.
Ler's íace ir÷ir's a uelicious íeeling ro Le as sriong as a µanrlei÷coníiuenr.
suie-oí-youiselí. genuinely arriacrive. a SPLCI^LÞ. 1HL GLÞUIÞL AR1ICLL.
sralking rle srieers virl eviuenr µovei anu naruial giace.
I uon'r caie vlo you aie oi vlar you aie. I µiomise you: giaL Pavel's Povei ro rle Peoµle!
viueo I^^LDIA1LLY. µlug youiselí in÷anu I ^LAÞ. PLUG YOURSLLI IÞ÷uo vlar
ir says. anu you von'r Lelieve rle nev you.
Wlarevei youi cuiienr voikour µiogiam. iusr uovnloau Pavel's
sriengrl reclniques íoi an immeuiare imµiovemenr in youi
iesulrs.
º Aclieve suµei-sriengrl virlour riaining ro muscle íailuie oi exlausrion
º Knov rle secier oí lacking inro youi 'muscle soírvaie' ro magniíy µovei
anu muscle
º Ger suµei sriong virlour µurring on an ounce oí veiglr
º Discovei vlar ir ieally rakes ro ueveloµ sµecraculai muscle rone
º Discovei lov ro molu youi vlole Louy inro an oíí-µlaner iock virl only
rvo exeicises
º Þov you can uesign a voilu class Louy in youi Lasemenr÷virl $150
voirl oí Lasic veiglrs anu in rvenry minures a uay
º Discovei íuruiisric reclniques ro squeeze moie loiseµovei our oí
youi Louy-engine
º Discovei lov ro maximize musculai rension anu ger riaííic-sroµµing
musculai ueíinirion
º Leain vly ir's saíei ro use íiee veiglrs rlan maclines
º Hov ro aclieve massive muscles anu avesome sriengrl÷ií rlar's vlar you vanr
º Hov ro masrei rle magic oí eííecrive exeicise vaiiarion
º Knov lov ro gain Leyonu youi viluesr uieams÷virl less clance oí iniuiy
º Discovei a ligl inrensiry. immeuiare giariíicarion reclnique íoi massive
sriengrl gains
º Discovei rle eiglr mosr eííecrive Liearling laLirs íoi liíring veiglrs
º Leain rle secier rlar seµaiares elire arlleres íiom 'also-ians'
Ò±©ô ׬ù- DZ«®- º±® ¬¸» Ì¿µ·²¹æ
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Ê·¼»±ô Ϋ²²·²¹ ¬·³»æ ìé ³·²
üîçòçë ýÊïðî
ýÊïðî
Ì«®² ±² пª»´ù- б©»® ¬± ¬¸» л±°´»ÿ ª·¼»±
¿²¼ ©¿¬½¸ ·² ¿³¿¦»³»²¬ ¿- §±«
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Þ» ¿- Ú´»¨·¾´» ¿- DZ« É¿²¬ ¬± Þ»O
Ú¿-¬»®ô Í¿º»® ¿²¼ ͱ±²»®
λ´¿¨ ·²¬± ͬ®»¬½¸
ײ-¬¿²¬ Ú´»¨·¾·´·¬§ ̸®±«¹¸ Ó¿-¬»®·²¹
Ó«-½´» Ì»²-·±² Þ§ пª»´ Ì-¿¬-±«´·²»
üíìòçë
è ïñîþ ¨ ïïþ п°»®¾¿½µ
ïëð °¿¹»- Ѫ»® ïðð °¸±¬±- ¿²¼ ·´´«-¬®¿¬·±²-
ýÞïì
ݱ³°¿²·±² ª·¼»±- ¹·ª» §±« ¼§²¿³·½ ¼»¬¿·´ ±² ¸±© ¬±
»¨¿½¬´§ ³¿-¬»® »ª»®§ ¬»½¸²·¯«» ·² пª»´K- λ´¿¨ ¾±±µ
· Own an illustrated guide to the thirty-six most
effective techniques for super-flexibility
· How the secret of mastering your emotions can add
immediate inches to your stretch
· How to wait out your tension-the surprising key to
greater mobility and a better stretch
· How to fool your reflexes into giving you all the stretch
you want
· Why contract-relax stretching is 267% more effective than
conventional relaxed stretching
· How to breathe your way to greater flexibility
· Using the Russian technique of Forced Relaxation as your
ultimate stretching weapon
· How to stretch when injured-faster, safer ways to heal
· Young, old, male, female-learn what stretches are best for
you and what stretches to avoid
· Why excessive flexibility can be detrimental to athletic
performance-and how to determine your real
flexibility needs
· Plateau-busting strategies for the
chronically inflexible.
Êïðì
Êïðë
λ´¿¨ ·²¬± ͬ®»¬½¸
ײ-¬¿²¬ Ú´»¨·¾·´·¬§ ̸®±«¹¸
Ó¿-¬»®·²¹ Ó«-½´» Ì»²-·±²
Þ§ пª»´ Ì-¿¬-±«´·²»
üîçòçë Ê·¼»±
Ϋ²²·²¹ ¬·³»æ íé ³·²«¬»- ýÊïðì
Ú±®½»¼ λ´¿¨¿¬·±²
ß¼ª¿²½»¼ Ϋ--·¿² Ü®·´´-
º±® Û¨¬®»³» Ú´»¨·¾·´·¬§
Þ§ пª»´ Ì-¿¬-±«´·²»
üîìòçë Ê·¼»±
Ϋ²²·²¹ ¬·³»æ îï ³·²«¬»- ýÊïðë
¨I can't say I've read many books on flexibility with the wit and clearheaded wisdom I
found in Pavel Tsatsouline's Relax Into Stretch. Tsatsouline delivers the how-and-why of
progressive techniques for achieving suppleness, from simple yoga stretching to advance
neuromuscular facilitation, without burying the reader in hocus-pocus or scientific jargon.
Tsatsouline's Relax Into Stretch provides an alternative: straightforward and practical
techniques that don't require a lifetime to master¯.
OÚ»®²¿²¼± п¹»- Ϋ·¦ô ݱ²¬®·¾«¬·²¹ Û¼·¬±® DZ¹¿ Ö±«®²¿´
¨I tell you truly that Relax Into Stretch is superb. Stretching has always been associated with
any serious fitness effort and Tsatsouline's approach to this old discipline is fresh and
unique and thought provoking. Best of all, this book combines philosophic insight with in-
your-face reality as Pavel shares with the reader 'drills' that turn you into what this former
Russian Spetznaz instructor calls ' a flexibility mutant'. This book supplies both the road
map and the methodology. Don't ask to borrow my copy.¯
OÓ¿®¬§ Ù¿´´¿¹¸»®ô ݱ´«³²·-¬ô É¿-¸·²¹¬±²Ð±-¬ò½±³
¨Pavel Tsatsouline's Relax Into Stretch: Instant Flexibility Through Mastering Muscle Tension is
a superbly illustrated, step-by-step guide to achieve physical flexibility of muscle groups and
sinews. Relax Into Stretch is very effective and very highly recommended reading for men
and women of all ages and physical conditions seeking to enhance their mobility and
flexibility as part of an overall exercise regimen.¯
OÓ·¼©»-¬ Þ±±µ λª·»©
Ü·-½±ª»®æ
· The twenty-eight most valuable
drills for youthful joints and a
stronger stretch
· How to save your joints and
prevent or reduce arthritis
· The one-stop care-shop for your
inner Tin Man- how to give
your nervous system a tune up,
your joints a lube-job and your
energy a recharge
· What it takes to go from cruise
control to full throttle: The One
Thousand Moves Morning
Recharge-Amosov's ¨bigger
bang¯.calisthenics complex for
achieving heaven-on earth in 25
minutes
· How to make your body feel better
than you can remember-active
flexibility fosporting prowess and
fewer injuries
· The amazing Pink Panther
technique that may add a couple of
feet to your stretch the first time
you do it
̸» ܱó׬óÒ±©ô Ú¿-¬óͬ¿®¬ô Ù»¬óË°ó¿²¼óÙ±ô
Ö«³°ó·²¬±óß½¬·±² Þ·¾´» º±®
Ø·¹¸ л®º±®³¿²½» ¿²¼ Ô±²¹»® Ô·º»
You have a choice in life.
You can sputter and
stumble and creak your
way along in a process of
painful, slow decline-or you can take charge of
your health and become a human dynamo.
And there is no better way to insure a long, pain-
free life than performing the right daily
combination of joint mobility and strength-
flexibility exercises.
In Super Joints, Russian
fitness expert Pavel
Tsatsouline shows you
exactly how to quickly
achieve and maintain peak
joint health-and then use
it to improve every aspect of
your physical performance.
Only the foolish would deliberately ignore the
life-saving and life-enhancing advice Pavel offers in
Super Joints. Why would anyone
willingly subject themselves to a life of increasing
pain, degeneration and
decrepitude? But for an athlete,
a dancer, a martial artist or any
serious performer, Super Joints
could spell the difference
between greatness and
mediocrity.
Í«°»® Ö±·²¬-
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