Muscle & Performance - January 2014 USA

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of either the products and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the
manufacture, sale or use of such products and services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised
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CONTENTS
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DEPARTMENTS
FEATURES
15 BODY SHOP: Training, Nutrition & Supplements
24 WORKOUT OF THE MONTH: Post-Winter Planning
26 PEAK PERFORMANCE: Spin Cycle
28 FOR WOMEN: Beat Your Booty Genetics
30 PRO CORNER: Christina Larson
32 BRAND SPOTLIGHT: Quest Nutrition
64 PRODUCT INSIDER: nfnite Labs Juggernaut HP
67 TOP SHOP: Product Overviews
74 5 WAYS TO: Combat Fatigue
36
WORKOUT REBOOT
Been away from the gym for a while? No
worries. Get back in the game with this
six-week training program. By C.J. Logan
53
SUPERMARKET UPGRADE
The ultimate shopping guide to the best
foods at the grocery store. By Matthew
Kadey, MS, RD

USA (800) 705-5226 INTL (630) 236-0097

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Muscle & Performance is printed monthly in the U.S.A. 2014 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly pro-
hibited. The information in Muscle & Performance is for educational purposes only. Its not intended to replace the advice or attention of health care professionals. Consult your physi-
cian before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874
JANUARY 2014 VOL. 6 NO. 1
GROUP PUBLISHER Cheryl Angelheart
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AR MANACER Alice Negrete
PRUDUCTIUN MANACER Patrick Sternkopf ART DIRECTUR Dana Collins
CUNTRIBUTINC WRITERS Mike Carlson, Matthew Kadey, MS, RD; C.J. Logan; Lara McGlashan, CPT; Isaiah Rhodes; Jill Schildhouse; Steven Stiefel
FEATURED CUNTRIBUTURS Aaron Curtis; Andrius Krasuckas; Peter Lueders; James Patrick; Robert Reiff
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MUSCLEANDPERFORMANCEMAG.COM JANUARY 2014 y MUSCLE & PERFORMANCE 15

SUPPLEMENTS BY STEVEN STIEFEL. TRAINING AND NUTRITION BY C.J. LOGAN
THE BODY SHOP
It's not enough just to want it - you have
to be able to do it. Luckily, supplements
can help boost sex drive and perfor-
mance. This list was compiled, specif-
cally, to help guys get it on, and to that
end, these supplements primarily work
through two pathways - increasing tes-
tosterone production to enhance desire
and boosting oxygen and blood fow to
enhance performance.
Tribulus terrestris increases testosterone
production.
The active aspect of Tribulus is proto-
dioscin, which encourages the pituitary
gland to release more luteinizing hor-
mone. This hormone signals the testes
to produce testosterone. More important,
Tribulus increases bioavailable free-
testosterone levels by freeing test from
sex hormone-binding globulin. SHBG
attaches to testosterone, rendering it inef-
fective.
Get some: Take 500 to 1,000 milligrams
of a Tribulus extract standardized with a
minimum of 40 percent protodioscin two
to three times per day with one dose 30 to
60 minutes before sexual activity.
Arginine and citrulline enhance blood fow.
Popular for muscle building, these aminos
also can improve sexual performance.
Arginine converts in the body to nitric ox-
ide, the gas molecule that relaxes blood
vessels, allowing greater amounts of blood,
oxygen and nutrients to reach your target.
Citrulline converts to arginine, which then
converts to NO. Studies show that citrulline
may be more effective in producing NO
than arginine, but research also shows the
combo is better than either alone.
Get some: Take 3 to 5 grams of arginine
upon rising, before bed and before sexual
activity for a total of up to 15 grams per
day. Add 1 to 3 grams of citrulline to each
of these doses for a total of up to 9 grams
per day.
Tongkat ali boosts sex drive by freeing up
testosterone.
Also known as Eurycoma longifolia, this
rainforest plant has been used for centu-
ries to help guys overcome erectile dys-
function. Like Tribulus, tongkat ali stimu-
lates the testes to increase production of
testosterone, and it also helps separate
SHBG from testosterone to increase bio-
available free-testosterone levels.
Get some: Take 100 to 300 milligrams of
a tongkat ali product standardized for ste-
roidal saponins two to three times per day,
with one dose 30 to 60 minutes before
sexual activity.

16 MUSCLE & PERFORMANCE y JANUARY 2014 MUSCLEANDPERFORMANCEMAG.COM
CHART ATTACK
TIME TO
SUPPLEMENT
Some supplements work
well whenever you take
them. Others provide big
benefts based on timing.
If you can only get in one
dose a day of these rock-
solid muscle builders, then
this is the most important
time to take action.
SUPPLEMENT
Caffeine
Creatine
Vitamin C
ZMA
WHEN
30 minutes before
workouts
30 minutes before
workouts; right
after workouts
With breakfast
Before bed on an
empty stomach
(eat your last
meal about 30
minutes later)
HOW MUCH
200 milligrams
(anhydrous form)
3 to 5 grams
before and
after
500 to 1,000
milligrams
Usually about
30 milligrams
of zinc and 450
milligrams of
magnesium
WHY
Caffeine drives strength, focus and
energy.
Taken before workouts, creatine drives
ATP and strength; afterward, it replenishes
muscle creatine, supporting recovery.
Getting a dose of this potent antioxidant
at the beginning of the day helps boost
immunity and performance in the gym.
This zinc/magnesium combo not only
helps you sleep, but it also supports
recovery and boosts anabolic hormones.
THE BODY SHOP
MAX STACK
MASS EXPANSION
A lot of people load up on nutrients before
they get to the gym and get a great work-
out, but they often overlook the critical fact
that you don't get great results from great
workouts unless you also get great re-
covery. Within 30 minutes after workouts,
you need protein, fast-digesting carbs and
these four supplements.
Creatine Monohydrate
While creatine is crucial before workouts for boosting strength, taking a second dose
afterward supports recovery and reduces levels of myostatin, which can increase
protein synthesis. Taking it postworkout also helps replenish muscle creatine levels to
maximize cell volume and insulin-like growth factor-1 levels to enhance muscle growth.
Betaine
Also known as trimethylglycine, this naturally occurring alkaloid helps boost muscle pro-
tein synthesis after workouts. In addition, betaine helps burn body fat, and research also
shows that it increases strength, power and muscular endurance, which translates into
more intense workouts and greater gains.
N-Acetyl Cysteine
This derivative of the amino acid cysteine is a precursor to the potent antioxidant gluta-
thione. When N-acetyl cysteine is taken before a fatiguing exercise, it has been shown in
clinical trials to increase force output by 15 percent.
Ursolic Acid
This powerful polyphenol is derived from apples. Research demonstrates ursolic acid's
ability to increase energy expenditure, burn body fat (particularly in the abdomen) and
increase muscle mass.
Find Them All In: GAT's Adenofex
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S
I
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FINEST

THE BODY SHOP
WHAT DOES IT DO?
GAKIC
The name isn't particu-
larly sexy, but it's a lot
more memorable than
this supplement's full
one: glycine-arginine-
alpha-ketoisocaproic
acid. GAKIC is a gly-
cine/arginine combo
that works similarly to
branched-chain amino
acids, helping to reduce
catabolism (muscle
breakdown). It also
helps improve exercise
performance by delay-
ing muscular fatigue
and promoting in-
creased muscular force
output and endurance.
The beneft of this
supplement appears
to be its ability to boost
strength and endurance
for anaerobic athletes,
much the same as
creatine does. Recent
research confrmed
these claims, allowing
resistance-trained men
to increase training vol-
ume. The most recent
studies illustrate that
supplementing about
10 grams of GAKIC 30
minutes before weight
training increases your
overall training volume
and, thus, your long-
term gains.
TRY THIS
FLIP
YOUR
GRIP
Is upper chest a weak
point in your physique? If
so, work the reverse-grip
bench press into your
program. Flat bench, not
incline. Research con-
ducted at the Canadian
Memorial Chiropractic
College in Toronto
showed that the reverse-
grip bench increased
upper-pec muscle
activity by 30 percent
compared to standard
(overhand) grip.
MYTHBUSTERS
YOU GET PLENTY OF
GLUTAMINE FROM PROTEIN
PRODUCTS AND WHOLE
FOODS.
Glutamine is the most prevalent
amino acid in the human body, and
it's also found in high concentra-
tions in many protein products, as
well as in protein-rich foods. This
crucial amino plays many important
roles in the body, including aiding
digestion, boosting immunity, and
driving muscle protein synthesis
and recovery from workouts and
other stresses. In other words, it's
very important.
Unfortunately, during cooking,
though, the glutamine in food and
many protein products converts
to glutamate. This form of gluta-
mine takes additional protein to be
changed back to the form our bod-
ies prefer. While this is unavoidable,
you can increase the effectiveness
of glutamine in a few different ways:
1) Add supplemental glutamine to
your protein shake or whole-food
meals, getting in 5 to 10 grams per
day. 2) Emphasize protein products
that are cold-treated (fltered or
pasteurized) because they keep
glutamine intact. 3) Do both.
P
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THE BODY SHOP
Barbells, dumbbells and kettlebells are a few popular ways of lifting with free weights to maxi-
mize muscle and strength gains. But your options don't stop there. Another great training tool
that's gaining traction is the sandbag. Sand is cheap and heavy (a great combination) and
also shifts as you move it to provide greater core involvement and another level of functional
strength. Standard sandbags can be awkward to hold and lift, which may appeal to strongman
competitors. If you're looking for a more manageable way to throw some sand around, however,
check out the Ultimate Sandbag. Its durable outer shell offers seven different gripping options
for unlimited exercise variety at a reasonable price. Sandbag packages come in four different
sizes, ranging from 5- to 20-pound capacity up to 160 pounds, with prices starting at $70. For
even more bang for the buck, M&P readers can save an additional 20 percent when purchasing
at UltimateSandbagTraining.com by using the code MUSCLEPERFORMANCE at checkout.
JUST
ADD
SAND
MUSCLE MODE

WORKOUT OF THE MONTH
POST-WINTER PLANNING
Go with the fow of research on high-intensity intervals to sprint your way lean in 2014.
BY ERIC VELAZQUEZ, NSCA-CPT
W
e both know that youie lipping thiough these
pages because youie looking foi ways to sheu
the uietaiy sin of the last few months So lets
just cut to the chase anu tell you how to uo it
Fiist of all its woith saying that you will have to commit to
iegulai weight tiaining which positively impacts metabolism
anu a uiet that is piotein heavy at least 1 giam pei pounu of
bouyweight pei uay But thats not enough To ieally alleviate
the swelling at youi belt line youie going to neeu to become a
uevout piactitionei of highintensity inteival tiaining
BIIT tiaining has been shown in multiple stuuies to buin
moie fat while pieseiving moie muscle than tiauitional
steauystate caiuio Why Without getting all sciencey on the
mechanisms of fat loss foicing youi bouy to woik haiuei
even if its in smallei segments elicits gieatei total auaption
Bo you know youi time in the mile Well imagine iunning
that mile in 16 allout spiints anu stiinging those segments
togethei foi youi time Congiatulations on youi woilu iecoiu
Nuscles only know stiess anu fatigue anu BIIT pioviues
both in spaues Plus the cumulative stiess of spiinting the mile
in segments is iecognizeu by the bouy as being moie uificult
than a moie leisuiely eight oi 1uminute iun
0ne stuuy founu that subjects who uiu foui to six
useconu spiints sepaiateu by foui minutes of iest thiee
times pei week buineu uouble the fat of a gioup that
joggeu foi u to 6u minutes at a set pace As a bonus both
gioups gaineu muscle 0h anu if youie an enuuiance
puiist impiovements to v0
2
maikeis anu uuumetei
time tiials weie similai in both gioups
0se this woikout to stait sheuuing youi wintei coat one
spiint at a time
ACTIVITY TIME
Slow Jog (warm-up) 2 to 3 minutes
Sprint 30 seconds
Active Rest 4 minutes
Slow Jog (cool-down) 2 to 3 minutes
Repeat four to six times, three times per week.
BUILDING BLOCK: To increase intensity, bring your
active rest periods down gradually from week to week.

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DO THE WORK.
CHRIS WEIDMAN
MMA MIDDLEWEIGHT
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PEAK PERFORMANCE
I
n 1994, Rolling Stone magazine
named Spinning the hot exer-
cise of the year. This form of
group exercise has remained a
popular mainstay in commercial gyms
long after the other relics of 1994
Ace of Base, step aerobics have been
laughed into obscurity. The impressive
staying power of indoor cycling, as it is
now colloquially known, is a testament
to its calorieburning eficiency and its
congenial inclusiveness. Indoor cycling
liberated gym classes from the tyranny
of Day-Glo dance routines and gave it to
the masses.
and cold, and athletes of all types who
want to boost their sports conditioning
without adding more wear and tear on
their joints.
THE RIGHT GEAR: Indoor cycling is
sweaty business, so bring a towel and at
least 16 ounces of water. You can wear
a basic athletic shoe and use a stirrup,
but a dedicated cycling shoe that locks
onto the pedal can make the experience
more pleasant.
Its more comfortable when your
feet are irmly in place and you dont
feel like your foot is going to come out
of the stirrup, says Speers, who points
out that new riders rarely think about
pulling up on the pedal stroke, which is
far easier when you are clipped into the
pedals ou want to ride latfooted
like you are scraping mud off the bot-
tom of your shoe as you are coming
out of the 6:00 position and moving
through the back part of that circle. Be-
ing able to pull up will make you more
eficient
THE SETUP: ach bike has a few it-
ting options. Adjust the seat height so
that when you sit down, your knee has
a 10- to 15-degree bend in it when its
extended at the bottom of the pedal
stroke. When it comes to moving the
seat forward and backward, make sure
that your knee is not in front of the
cranks when your foot is in the 9:00 po-
sition. That will keep some pressure off
the kneecap.
THE TENSION: Each bike has a dial that
lets the rider set the tension on the ped-
als. According to Speers, too many rid-
ers are afraid to increase the resistance
because it feels so dificult initially
and, unlike riding a bike outdoors, you
cant coast and give your legs a break.
When a rider comes to a standing po-
sition and theres not resistance on the
lywheel to support their bodyweight
they go head over heels, Speers says. I
like songs that are about 65 to 70 beats
per minute, which require pretty high
tension.
FIND YOUR MUSE: Indoor cycling
classes vary wildly, depending on the
personality of the instructor and his or
her choice of music. Some classes might
be half empty, while others have a wait-
ing list and a cult-like following. Try
a few different classes to ind a coach
whose tastes line up with your own.
SPIN CYCLE
Indoor cycling has been in gyms for more than 20 years. Isnt it time you tried it?
BY MIKE CARLSON
The best thing about indoor cycling
is that you can jump in at any level,
says Michelle Basta Speers, NSCA-CPT,
and an American Council of Exercise
certiied group itness instructor who
has been teaching indoor cycling in
Southern California for more than 15
years. You dont have to be an expert.
You dont have to know choreography.
ou dont have to be super it t can be
adapted to whatever level you are.
Indoor cycling attracts all types, says
peers whose classes are illed with
men and women trying to burn fat,
cyclists looking to train out of the rain

FOR WOMEN
BEAT YOUR BOOTY GENETICS
Five strength moves that will tone and tighten your rear view guaranteed!
BY LARA MCGLASHAN, CPT
cushion with your hands for your head.
Bend your knees and then open them to
the sides, keeping your heels together,
feet lexeu Piess youi heels towaiu the
sky, lifting as high as you can and hold-
ing for one count, then slowly lowering
to the start.
Tip: You have a very small range of mo-
tion in this position, so make each rep
slow and deliberate.
WEIGHTED CURTSEY
Hold a set of dumbbells at your sides
and stand with your feet together,
shoulders down and back. With your
right foot, step behind and across
to your left while keeping your hips
square. Bend both knees and lunge
W
ant that high and tight
look promised by those
butt-reshaping infomer-
cials? Then check out
these fabulous tush-targeting moves!
Each of these exeicises uiiectly hits
one or more of the gluteal muscles, as
well as giving your quads, calves, ham-
strings and inner/outer thighs a kick in
the pants. Throw these moves into your
regular leg workout, or if youre up for
it, add a complete day-o-ass to your
workout week. Do three sets of each
move for 10 to 12 reps apiece and suc-
cessfully kick your own butt.
FROGGY
Lie facedown on a mat and make a
down until your front knee makes a
9uuegiee angle Push off youi iight
foot and return to the start. Complete
all reps, then switch sides.
Tip: Dont step too far out to the side; 6
to 8 inches is enough and will keep you
stable and square.
UNELECCED DEADLIFT
Hold a single dumbbell in your left
hanu anu extenu youi iight aim out to
the side. Stand on your right foot with
youi left leg extenueu behinu you anu
slowly hinge forward at the hip, keep-
ing your back straight and lowering
the weight towaiu the looi As youi
torso comes forward, simultaneously
lift your left leg behind you and lower
until your leg and torso are parallel to
the looi Slowly ieveise the move anu
rise slowly back to the start. Complete
all reps before switching sides.
Tip: Bend your standing leg slightly to
help maintain balance and protect your
knee.
TWUPUINT STATIUNARY SKATER
Hold a weight at your chest with both
hands. Stand on your right leg with
your left knee lifted to hip height. Bend
youi iight knee anu extenu youi left leg
out to the side, reaching your toes away
until your leg is straight. Return to the
stait then extenu youi left leg stiaight
behind you and bend your right knee
again, reaching as far back as you can
with your toes, then return to the start
to complete one rep.
Tip: Bend your standing knee as much
as you can with each rep and track your
knees directly over your toes to protect
your joints.
STEPUUT PLI BARBELL SQUAT
Balance a barbell across your shoul-
ders and stand with your feet hip-width
apart, toes turned out. Bend your knees
and pli as low as you can without al-
lowing youi heels to come off the looi
Retuin to the stait position Next take a
large step to the side with one leg, (toes
still turned out) and pli in this position,
tracking your knees over your toes as
you lower down. When your heels begin
to peel off the looi stiaighten youi legs
and push off your outside foot to return
to the start. Continue, alternating step-
ping to each side.
Tip: This is not a lunge, so step out de-
liberately and balance your weight be-
tween both feet before doing your pli
in the second position.

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CHRISTINA LARSON
This Figure athlete sets herself apart by making a commitment to the health
and ftness of others.
BY ISAIAH RHODES
I
n the itness inuustiy its uificult
to pieuict the caieei aic of young
upstait athletes Baiubouieu
mouels anu competitois come
anu go laming out with iegulaiity
sometimes foi ieasons that aie haiu
to quantify The ones who stick usu
ally have something that uistinguishes
them fiom the pack
Neet Chiistina Iaison one of a multi
tuue of young tiaineis with aspiiations
of making it big in itness Attiactive
athletic euucateu this 0ptimum Nu
tiition mouel anu spokeswoman owes
hei success to an absolute insistence on
muscle anu I wasnt happy so I have now
ietuineu to Figuie competition Thats
my tiue love I placeu sixth in the NPC
}unioi Nationals B class Anu now I am
back on tiack to enjoy this yeais season

Tell us about your history with His &
Her Fitness. How did it come about,
and how is the business going?
I staiteu making my Bis Bei Fitness
business plan while I was in college
When I got out of school I staiteu sub
contiacting as a tiainei at a local gym
in Kansas City anu began builuing my
business as a nobouy in town I just
netwoikeu anu hau no feai Within a
month I hau u sessions a week all one
onone tiaining Anu fiom theie I just
nevei stoppeu A yeaianuahalf latei
I openeu the uoois of my own piivate
peisonaltiaining gym anu it was just
me Now I have nine people on the BB
staff tiaineis massage theiapists anu
even a wiitei Its gieat having that soliu
team of people I can tiust I have nevei
lookeu back since that beginning point
I love what I uo Fitness is my passion
anu faith gets me thiough

How do you feel about being on the
Optimum Nutrition team, and how
do its products it in to your phy-
sique goals?
I love the 0N team anu appieciate
how they make us feel so special I use
Byuiowhey 0ptiWomen Amino Enei
gy 1uu Casein anu ulutamine Pow
uei anu Im also thinking of auuing in
Pio Complex next season
PRO CORNER
FIGURE FRAMED
Here's how Christina Larson trains
her shoulders and back to turn heads
and light up score sheets at Figure
competitions.

EXERCISE SETS REPS*
Shoulder Press
(empty bar) 3 1 minute
Upright Row 3 1 minute
Arnold Press 3 15
Cable Rear-
Delt Flye 3 15
Wide-Grip
Pull-Up 3 15
Lateral Raise** 3 10
*Larson uses progressively heavier weights
on each set.
**Larson fnishes her workout by
performing 10 reps with her thumbs up,
10 with her thumbs down and 10 with her
palms facing down.
helping otheis The spoils anu stay
ing powei weie just the icing on the
cake
You broke in as a Figure athlete
but moved over to Bikini. Where
are you most comfortable?
Thats a haiu one Ny best show was
Figuie Nationals in Atlanta when I
uiu all Figuie competition anu placeu
seconu The show befoie that was
the 0SAs wheie I placeu thiiu Nany
people suggesteu that I switch to Bi
kini competitions anu I uiu tiy that
foi a yeai but felt that I lost too much

Manufactured in ONs
GMP Registered Facility
USA (800) 705-5226 INTL (630) 236-0097

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hy do all the foods we eat for fun and plea-
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This simple question became the ultimate
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With the rate of diet-related diseases like diabetes sky-
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Thats why the only problem were worried about tack-
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Quest Nutrition faces a big challenge in delivering on its
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Quest Nutrition vows to make clean eating fun with its new products.
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Right now, most people think of Quest as a protein bar com-
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Q PROGRAM BREAKDOWN
WEEKS ONE TO TWO:
WAKING UP THE MUSCLES
The frst couple of weeks of the program
aren't meant for breaking records. If it's
been a while since you've frequented the
gym, the goal at frst should be simply to get
back in the habit of working out. Besides, if
you're deconditioned (read: out of shape), it
won't take much for your body to get a suff-
cient workout. Being overly aggressive right
out of the gate will do you no favors; the
last thing you want to do is injure yourself
and go right back to sitting on the sidelines.
Think of these early sessions as a time for
"waking up" the muscles and getting them
reacquainted with resistance training.
You'll train three days a week for the frst
two weeks, and training sessions will consist
of basic exercises with relatively low volume
and intensity. All large muscle groups will
be hit (chest, back, shoulders, legs), while
small bodyparts like arms and calves won't
be trained directly with isolation moves. The
abs, however, will be trained as a means of
engaging the core and stimulating every-
HOW LONG HAS IT BEEN?
MONTHS?
YEARS?
Life happens, and youve been slacking on getting
your workouts in. Theres a good chance youve
been loose with your diet, as well, because the two
often go hand in hand. But we wont dwell on that.
Its time to move on, which means its time for a
training program to get you back on track, to re-
boot your system, so to speak.
The following six-week plan will do just that. It
starts off relatively easy, then gets a little tougher
every couple of weeks until by the last week
youre in the thick of some serious training. At
that point, your slacking streak will be history
as will much of your body fat.
one's favorite beach muscles for some im-
mediate gratifcation. The frst training day of
each week works the upper body, Day Two
focuses on the lower body, and Day Three
consists of a full-body workout that mimics
circuit training, only with more rest between
exercises to keep intensity levels in check.
WEEKS THREE TO FOUR:
UPPING THE CHALLENGE
In these two weeks, the program takes a
sizable step forward by introducing more
intensity, higher volume and new exercis-
es. You'll train four days a week now. Days
one and two are strength and hypertrophy
sessions that introduce supersets. In these
sessions, smaller bodyparts (biceps, tri-
ceps, calves) are worked into the program.
The latter two days of the week are when
exercise selection changes signifcantly.
On Day Three (upper body), bodyweight
exercises are emphasized to help you fur-
ther develop size while also improving func-
tional strength. On Day Four, a power move
(box jumps) kicks off the workout, followed
by a demanding walking lunge for size and
stamina, then kettlebell swings, which touch
on full-body conditioning with emphasis on
the muscles of the posterior chain (ham-
strings, glutes, lower back). Box jumps
and swings are a departure from traditional
bodybuilding programming, but they're
great for boosting the metabolism for fat
burning as well as improving athleticism.
This fnal workout fnishes with 10 minutes
of high-intensity interval-training cardio, a
highly effcient means of dropping body fat
for a more defned physique.
WEEKS FIVE TO SIX:
GETTING SERIOUS
With four weeks of training under your belt,
volume and intensity will be ramped up
once again; at this point, you'll be full go in
a training program. You'll still work out four
days a week, but the training split switches
to a classic push/pull/legs scheme (only in
a different order: push/legs/pull) plus a full-
body circuit-training day to fnish the week.
On Day One, you'll train the "pushing"
muscles of the upper body (chest, shoul-
ders, triceps). On Day Two, you'll focus on
the lower body (quads, glutes, hamstrings,
calves) and abs. On Day Three, you'll work
upper-body "pulling" muscles (back, bi-
ceps). Finally, on Day Four, you'll train the
entire body via high-intensity resistance-
training circuits. It's recommended that you
take a day of rest between the third and
fourth workouts of the week so your body is
fully recovered and ready for the latter.
Days one to three are geared toward
building size and strength via straight sets,
with the exception of calves and abs. Day
Four focuses on conditioning (to improve
cardiovascular function and burn fat) and
gaining functional strength. HIIT cardio is
implemented after both upper-body lifting
sessions, and steady-state cardio is pro-
grammed on your lower-body day. These
last two weeks build on practices introduced
in weeks one to four, only with more work
completed over the course of four days.
GOING FORWARD
By the end of six weeks, you should be
fully entrenched in your training and feeling
great. The key is to keep this momentum
going. The last thing you want to do is view
this as the end of a program and take the
next few weeks (or longer) off. When the
following Monday rolls around, get back to
the gym for another good week of training.
You can either lighten your volume (total
number of sets performed) for a week
to "de-load," repeat weeks fve and six
again, or start another program you fnd
in this magazine. The most critical aspect
of getting - and staying - in shape is
consistency. Don't let up now.

Q WEEKS ONE AND TWO
O DAY ONE (MONDAY): UPPER BODY
Warm-Up: Do 10 minutes of light cardio activity.
EXERCISE SETS (WEEK ONE) SETS (WEEK TWO) REPS
Chest
Incline Dumbbell Press 3* 4* 10-12
Push-Up 3 4 10-20**
Back
Barbell Bent-Over Row 3* 4* 10-12
Pulldown 3 4 8-10
Shoulders
Dumbbell Shoulder Press 3 4 10-12
Rest one to two minutes between all sets.
*This does not include one warm-up set of 10 to 15 reps with a lighter weight
than your frst working set.
**Take only the last set to failure. On the frst two sets, stop a few reps short of
failure but still to a point that you can feel a burn in the muscles.

O DAY TWO (WEDNESDAY): LOWER BODY, ABS
EXERCISE SETS (WEEK ONE) SETS (WEEK TWO) REPS
Legs
Squat (light)* 3 4 10-12
Leg Press 3 4 10-12
Lying or Seated Leg Curl 3 4 10-12
Romanian Deadlift (light) 2 3 8-10
Abs
Crunch 3 4 12-15
Reverse Crunch 3 4 10-12
Rest one to two minutes between all sets.
*Light means light. Be ultraconservative with weight selection, and dont take
any of the three or four sets to failure. If you havent done squats in a while,
consider a different squat variation, like Smith-machine or even dumbbell
squats.
RE
BOOT
O DAY THREE (FRIDAY): FULL BODY
Warm-Up: Do three sets of 10 to 15 burpees with as little
rest as possible between sets.
EXERCISE REPS
Push-Up 15
Bodyweight Squat 15
Inverted Row (bodyweight) 10
Bodyweight Walking Lunge 20 total
Hanging Knee Raise 12
Perform these fve exercises similar to a circuit, doing
one set of each exercise in sequence and resting 30 to
60 seconds between each exercise. Rest two minutes
between circuits. Do the circuit three times through in Week
One and four times in Week Two.
Cardio: Optional in weeks one to two. If you want to do it,
perform easy steady-state cardio on the equipment of your
choice for 20 minutes after any or all the weight-training
sessions.

Q WEEKS THREE AND FOUR
O DAY ONE (MONDAY): UPPER BODY (STRENGTH/SIZE)
EXERCISE SETS (WEEK THREE) SETS (WEEK FOUR) REPS
Pulldown 3* 4* 8-10
Incline Bench Press 3* 4* 8-10
Dumbbell Bench Press 3 4 12
superset with
One-Arm Dumbbell Bent-Over Row 3 4 12
Barbell Shoulder Press 3* 4* 8-10
Dumbbell Curl 3* 4* 10-12
superset with
Cable Pressdown 3* 4* 10-12
*This does not include one warm-up set of 10 to 15 reps
with a lighter weight than your frst working set.
Steady-State Cardio: Do 20 to 30 minutes on the equipment
of your choice after your weight workout.
RE
BOOT

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O DAY TWO (TUESDAY): LOWER BODY (STRENGTH/SIZE), ABS
Warm-Up: Do 10 minutes of light cardio activity plus two sets of light leg extensions.
Squat 3* 4* 8-10
Dumbbell Lunge 3 4 12-15 per leg
Hack Squat 2 3 12-15
Romanian Deadlift 4 8-10
Standing Calf Raise 3 4 12-15
superset with
Hanging Knee Raise 3 4 10-15
RE
BOOT

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Gaspari Nutrition, Inc. 11/13R1. When combined with a proper exercise and nutrition program.
*These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure or prevent any disease.

46 MUSCLE & PERFORMANCE y JANUARY 2014
O DAY FOUR (FRIDAY):
LOWER BODY/FULL BODY (POWER/CONDITIONING)
Warm-Up: Do three sets of 10 to 15 burpees with as little
rest as possible between sets.
Box Jump 3 4 5-8
Barbell Walking Lunge 3 4 20 total
Kettlebell Swing 3 4 20
HIIT Cardio: Do 10 minutes of treadmill intervals, alternating
20 second of fast running with 40 seconds of walking.
O DAY THREE (THURSDAY): UPPER BODY
(STRENGTH/BODYWEIGHT)
Warm-Up: Do 10 minutes of light cardio activity, followed by one to two sets each
of push-ups and inverted rows.
Pull-Up 3 4 to failure
superset with
Dip 3 4 to failure
Pike Push-Up* 3 4 to failure
Push-Up
Renegade Row** 3 4 12-15
*A modifed form of handstand push-ups: Hands and feet are on the foor and
glutes are up high so the body forms an upside-down V.
**Place two moderately heavy dumbbells on the foor shoulder-width apart. Do
a push-up with your hands holding the dumbbells, then do a one-arm row with
each arm. Thats one rep.
RE
BOOT

O DAY TWO (TUESDAY): LEGS, ABS
Warm-Up: Do 10 minutes of light cardio activity plus two sets of light leg extensions.
EXERCISE SETS (WEEK FIVE) SETS (WEEK SIX) REPS
Quads/Glutes
Squat 4* 4* 8-10
Leg Press 4 4 10-12
Hack Squat 4 4 12-15
Hamstrings
Romanian Deadlift 4 4 8-10
Calves/Abs
Standing Calf Raise 4* 4* 12-15
superset with
Hanging Knee Raise 4 4 10-15
Seated Calf Raise 3 4 15-20
superset with
Crunch 3 4 15-20
Q WEEKS FIVE AND SIX
O DAY ONE (MONDAY): UPPER-BODY PUSH
Chest
Incline Bench Press 4* 4* 6-8
Flat-Bench Dumbbell Press 4 4 8-10
Dip 3 4 to failure
Shoulders
Barbell Shoulder Press 4* 4* 6-8
Upright Row 4 4 8-10
Lateral Raise 2 3 10-12
Triceps
Lying Triceps Extension 3* 4* 8-10
Cable Pressdown 3 4 10-12
HIIT Cardio: In Week Five, do 10 minutes of treadmill intervals, alternating 30
seconds of fast running with 30 seconds of walking. In Week Six, do the intervals
for 12 minutes.
RE
BOOT

Team Beast
TM
Athlete
Brandan Fokken
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JANUARY

50 MUSCLE & PERFORMANCE y JANUARY 2014 MUSCLEANDPERFORMANCEMAG.COM MUSCLE & PERFORMANCE y JANUAR
O DAY FOUR (FRIDAY): FULL-BODY CIRCUITS
Warm-Up: Do two sets of 10 to 15 burpees with as little rest as possible
between sets.
Circuit One (Dumbbells):
EXERCISE REPS
Box Jump 8
Dumbbell Bent-Over Row 10
Dumbbell Lunge 10 per leg
Dumbbell Shoulder Press 10
Dumbbell Swing 15
Do circuit three times through in Week Five and four times in Week Six.
Rest two minutes between circuits.
Circuit Two (Bodyweight):
EXERCISE REPS
Burpee 10
Pull-Up or Inverted Row to failure
Bodyweight Squat 20
Push-Up to failure
Hanging Knee Raise 10
Do circuit three times through in Week Five and four times in Week Six.
Rest two minutes between circuits.
In each circuit, perform the fve exercises consecutively with minimal or
no rest. Complete all three or four rounds of Circuit One before moving
onto Circuit Two.
ii Though specifc exercises were selected for a reason, you have the freedom to
substitute different moves for the ones prescribed in this program. If you'd rather do cable
rows than dumbbell rows, that's fne. Likewise for presses: Dumbbells, barbell or machine
versions are all acceptable. If your gym doesn't have a plyo box, do standard vertical
jumps or standing broad jumps instead of box jumps.
ii Unless otherwise noted in the workout charts, rest one to two minutes between
straight sets.
ii Pay close attention to how your body is feeling and alter your workouts accordingly.
If the program feels too diffcult, select less advanced exercises, take more rest
between sets, do fewer sets per exercise than prescribed and/or bypass the HIIT
cardio sessions until your ftness level improves.
ii Developing greater fexibility will be an important factor going forward. Perform
static stretching on the muscles and joints you just trained at the end of every workout.
ii If you miss a workout for whatever reason, do that workout the next day and push
the rest of the week's workouts back. Because you're only training three or four days a
week, do workouts on the days that work best for you.
G
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O DAY THREE (WEDNESDAY): UPPER-BODY PULL
Back
Wide-Grip Pull-Up 4* 4* to failure
Dumbbell Bent-Over Row 4 4 8-10
Pulldown 3 4 10-12
Biceps
Barbell Curl 3* 4* 8-10
Dumbbell Curl 3 4 10-12
HIIT Cardio: In Week Five, do 10 minutes of treadmill intervals, alternating 30
seconds of fast running with 30 seconds of walking. In Week Six, do the intervals
for 12 minutes.

y
RACHAEL J.
LOST
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The ultimate shopping guide
to the best foods at the grocery store.
BY MATTHEW KADEY, MS, RD
You can run mile after mile and lift weights until the cows come home, but if you dont fuel
your boJy wlth the rlght fooJs, you wont get the htness golns youre olmlng for. Most eole
moke those crltlcol fooJ Jeclslons ln the grocery store, but wlth thousonJs of roJucts ovoll-
oble onJ llterolly Jozens of cholces of everythlng from conneJ hsh to cereol to yogurt fooJ sholng
con be o Jountlng tosk. lven exerlenceJ htness-mlnJeJ shoers con be stymleJ, ortlculorly lf theyre on
outollot, stlll tosslng the some fooJs ln thelr corts os they were hve or 10 yeors ogo. Nutrltlon sclence hos
oJvonceJ conslJerobly onJ so hove the otlons, from orgonlc to exotlc lmorts.
5o let us toke you on o grocery-store tour to hel moke your cholces cleorer. leres our olsle-by-olsle gulJe
to the best fooJs you mlght be overlooklng.
Y
S
U
P
E
R
G
R
A
D
E
M
A
R
K
E
T
U
P
THE
ULTIMATE SHOPPING
GUIDE

Cheddar
Cheese
UPGRADE:
Brie
It might be time to take a cue
from the French and add some
sophistication to your cheese
selection. According to sci-
entists in Britain, the ripening
process that produces oozy,
molded cheeses like brie,
Roquefort and Camembert can
boost |ovo|s o anti-inhammato-
ry compounds to help fend off
coronary woes. This may help
partly explain the historically
low rates of heart disease in
France despite liberal intakes of
saturated fat a phenomenon
commonly called the French
paradox.
Orange
Juice
UPGRADE:
Tart Cherry
Juice
If George Washington had been
more of a nutritionist, he would
never have chopped down his
fathers cherry tree. It turns out
that tart cherries and the juice
they make are brimming with
polyphenol antioxidants that
have been shown to reduce
muscle damage and pain after
exercise. For the biggest anti-
oxidant wallop, be sure to look
for brands that list cherry juice
before any other juice (such as
apple) in the ingredient list. Cut
with seltzer or coconut water if
its too tart for your liking.
Ground
Beef
UPGRADE:
Ground
Bison
Bison (aka buffalo) has a slightly
swootor havor tnan boo, makin
it a tasty red-meat alternative. A
2013 study published in Nutri-
tion Research found that con-
suming bison results in less of
a rise in blood triglycerides, in-
hammation ano otnor noart-ois-
ease risk factors than consum-
ing beef. Differences in rearing
motnoos ano nutrition proh|o,
ino|uoin a noa|tnior at proh|o,
may oxp|ain tnis bonoht. Simi|ar
to beef, bison is a stellar source
of protein, energy-boosting iron
and creatine, a compound that
revs up your workouts and
your muscle gains.
THE
ULTIM
ATE
SHOPPING
GUIDE

Fresh
Peaches
UPGRADE:
Frozen
Peaches
With respect to juicy goodness,
winter peaches from South
America are mere shadows of
locally sourced summer fresh
ones. So consider packing your
freezer this winter with subzero
peaches and other fruits in-
stead. Out-of-season fresh fruits
like blueberries can lose some
o tnoir nutritiona| hropowor our-
ing prolonged shipping from
farm to store and during subse-
quent storage. In contrast, fro-
zen fruits are harvested at peak
ripeness, when they are more
nutrient dense, and are quickly
hasn-rozon, wnion |ooks in tnoir
vitamins, antioxioants ano havor.
Dark
Chocolate
UPGRADE:
Very Dark
Chocolate
Chock-full of antioxidants
shown to improve heart and
brain health, dark chocolate
is one of the best snack-food
options at the supermarket. To
roap onooo|ato's u|| bonohts,
consider selecting bars made
with 70 percent cocoa or more.
A bar with 50 percent cocoa
will have a higher sugar-to-
antioxidant ratio than a bar with
70 percent or higher cocoa. If
you hno oarkor onooo|ato too
bitter, slowly work your way up
the ladder to a higher cocoa
percentage so that your taste
buds can become accustomed
to the stronger taste. So for
a couple of weeks, nibble on
a bar with 60 percent cocoa
before moving to a bar with 75
percent cocoa.
Peanut
Butter
UPGRADE:
Almond
Butter
For your next PB&J sandwich,
consider swapping out the
peanut butter for almond but-
ter. The latter contains higher
amounts of cholesterol-lowering
monounsaturated fat, as well
as the bone-building trio of
calcium, phosphorus and
magnesium. As almond butter
becomes increasingly popular,
more brands are popping up
witn aoo-ins |iko hax ano onoo-
olate, so just make sure the one
you purchase does not come
with a lot of sugary baggage.
Shelled
Pistachios
UPGRADE:
In-Shell
Pistachios
Brimming with vitamins, miner-
a|s, antioxioants ano bonohoia|
fats, pistachios should be a
regular addition to your shop-
ping cart. But if their delicious
havor ano orunony toxturo
make it hard to avoid polishing
off a bagful in one sitting, opt
instead for pistachios that are
still in their shell. Youll get just
as much nutritional goodness
but with less of a calorie over-
load. Because you have to shell
them, youll likely consume less.
Scientists at Eastern Illinois Uni-
versity found that the extra work
of shelling pistachios caused
people to consume 41 percent
fewer calories than when they
snacked on the shelled nuts.
Yot tnoy sti|| o|t |ust as satishoo
and full after their snack.

Tomatoes
UPGRADE:
Organic
Tomatoes
Consider tomatoes grown mi-
nus chemicals a worthwhile
splurge. A 2012 Journal of Ag-
ricultural and Food Chemistry
study discovered that organi-
cally grown tomatoes pack a
bigger antioxidant punch than
their conventionally grown
counterparts. The study authors
surmise that tomatoes grown
organically have a tougher go
of things, so they need to acti-
vate their own defense mecha-
nisms, including phenol antioxi-
dants, to survive. One of these
antioxidants is lycopene, which
has been shown to help fend off
certain cancers, including that
of the prostate.
Canned
Beans
UPGRADE:
Dried
Beans
Canned beans are convenient
but have a couple of things
going against them. They are
notoriously packed with high
amounts of sodium, and the
cans they come in are often
lined with bisphenol A, a
chemical linked with increased
diabetes risk and hormone
oisruption. On tno hip sioo,
those inexpensive bags of
dried beans come sans salt
and sketchy BPA. Simply soak
dried beans overnight and then
simmer them until tender for a
healthy dose of protein and fat-
hntin hbor.
Fat-Free
Salad Dressing
UPGRADE:
Vinaigrette
A little fat is needed to goose
your salads potency. A 2012
Purdue University study found
that the monounsaturated fat
in oils like olive, avocado and
canola can bolster absorption
o tno oisoaso-hntin antioxi-
dants in vegetables like carrots,
spinach and tomatoes. Why?
Many of these antioxidants are
fat-soluble, meaning they need
a little fat to be properly ab-
sorbed. The upshot is that you
should toss bottled dressings
made with oil and vinegar into
your shopping cart and leave
behind bland fat-free versions,
many of which are swimming in
added sugars.
Bacon
UPGRADE:
Canadian
Bacon
Bacon isnt going to garner too
many accolades from nutrition-
ists, but there is a way to have
your bacon and eggs and eat it,
too. With regular bacon boast-
ing about 13 grams of fat in a
single-ounce serving, youre
better served going with Cana-
dian bacon, which comes from
the leaner back of the pig and
contains a mere 2 grams of fat.
What it lacks in saturated fat,
Canadian-style bacon makes
up for with protein, containing
a solid 6 grams of the muscle
sculptor in a single-ounce serv-
ing. If possible, select brands
made without potentially harm-
ful nitrates.
THE
ULTIM
ATE
SHOPPING
GUIDE

y
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Chicken
Breast
UPGRADE:
Boneless Pork
Loin Chops
While chicken breasts are a
convenient way to load up on
protein, they arent particularly
lauded for their great taste. So
if youve ODd on the bird, re-
quest a few boneless pork loin
chops at the butcher counter
instead. Not only are they more
nBWPSGVM BOE OFBSMZ BT MFBO BT
chicken breast, but they are
also richer in several important
nutrients like vitamin B-6 and
selenium. You can basically
prepare them like you would
chicken breasts try grilling or
pan-frying.
Yogurt
UPGRADE:
Greek
Yogurt
Tangy, velvety Greek yogurt is
worthy of a resounding Opa!
This thick and creamy great
white is laced with about twice
the amount of protein as tra-
ditional yogurt types. In fact,
a typical 6-ounce serving of a
plain Greek yogurt packs in as
much as 18 grams of protein,
about the same amount found
in 3 ounces of chicken breast.
This makes Greek yogurt an
excellent dairy option if youre
looking to sprout more lean
body mass. Each delicious
spoonful also serves up probi-
otics, healthy bacteria that are
thought to improve digestive
and immune health. But watch
out for the emergence of faux
Greek yogurts. Traditionally, the
creamier taste of Greek yogurt
comes by straining away ex-
cess moisture, not by including
thickeners such as cornstarch.
"MTP TUFFS DMFBS PG GSVJUnBWPSFE
versions to avoid spooning up
too much gut-busting sugar.
Broccoli
UPGRADE:
Broccoli
Sprouts
Broccoli is one of the most
nutritious things you can toss
into a salad, but its sprouts may
be even better. Crisp broccoli
sprouts are very young broc-
coli plants that resemble alfalfa
sprouts with a peppery bite.
The sprouts contain up to 100
times more of the phytonutrient
called sulforaphane, which has
been shown to have strong can-
cer-busting effects, than mature
broccoli heads. Its thought
that sulforaphane can elevate
levels of the bodys protective
enzymes. Pile raw sprouts atop
your salads, stir-fries, soups,
sandwiches and scrambled
eggs. Look for broccoli sprouts
in the vegetable section of most
supermarkets.
THE
ULTIM
ATE
SHOPPING
GUIDE

60 MUSCLE & PERFORMANCE y JANUARY 2014
Canned
Tuna
UPGRADE:
Canned
Sardines
There are a boatload of reasons
to reel in canned sardines more
often. They have about the
same levels of muscle-building
protein as canned white tuna,
but compared to big-brand
tuna, sardines harbor higher
levels of heart-healthy omega-3
fatty acids, and bone-building
calcium and vitamin D. South
Korean researchers recently
discovered that higher intakes
of vitamin D may ease muscle
oamao ano tno inhammation
associated with stiff workouts.
Ocean conservation programs
also praise sardines for be-
ing a more eco-friendly choice
and one that is less plagued
by contaminants like mercury.
Canned sardines vary greatly
witn rospoot to havor (i.o., somo
tasto muon too "hsny), so try a
ow to hno a brano tnat p|oasos
your taste buds most. A good
place to start is the exceptional
tinned swimmers from forward-
thinking Wild Planet. Q
Eggs
UPGRADE:
Omega
Eggs
The old saw You are what
you oat is |ust as truo in tno
case of chickens as it is for
us. By altering hens diets
to include omega-rich foods
suon as haxsooo, armors aro
able to produce eggs with two
to three times more omega-3
atty aoios. Tnat's a sinihoant
boost when you ponder that a
Washington University School
o Mooioino (St. Louis) stuoy
found that these phat fats may
help ramp up muscle protein
synthesis. Further, Swedish
scientists found that cracking
open omega-3enriched eggs
can improve cholesterol num-
bers and blood-sugar control.
Read labels carefully to make
sure the omega bump is com-
ing from docosahexaenoic acid
as opposed to alpha-lin-
olenic acid, a less-
potent omega
fat without the
same proven
health perks.
Oatmeal
UPGRADE:
Hot Multi-
Grain Cereal
As long as youre not spoon-
ing up the sugar-laced instant
variety, a bowl of warm oatmeal
is a great way to start the day.
But why not change things up
by adding some diversity to
your cereal bowl? Multi-grain
cereals like Bobs Red Mill pro-
vide a nutritious mix of whole
grains like oats, barley and rye
so youre exposed to a wider
variety of essential nutrients
to koop up your htnoss ains.
They also tend to be slightly
ninor in waist|ino-wnitt|in hbor
than regular oats. Only choose
brands that dont include any
added sweeteners.
Wheat
Tortillas
UPGRADE:
Corn
Tortillas
Those packages of 6-inch corn
tortillas made with whole corn
hour aro ninor in hbor ano
lower in carbohydrate calories
than most wheat-based tortillas.
This makes them a better option
for your lunchtime sandwiches.
Try stacking one with canned
sardines, diced organic to-
mato and a handful of broccoli
sprouts.
THE
ULTIM
ATE
SHOPPING
GUIDE

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Supplementing any athletic regimen with this byproduct of
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miracle worker of its time, but agmatine appears to be an
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L-NORVALINE
L-norvaline is indirectly involved in increasing nitric-oxide
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This amino acid is a precursor of histamine. When released
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carnosine concentrations. When combined with beta-alanine,
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Creatine monohydrate provides additional energy to the mus-
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nism for the cells and supports protein synthesis.
CREATINE MAGNAPOWER
Creating magnesium-creatine chelate with a patented technol-
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inert creatinine, thus increasing the amount of the physi-
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metabolism, resulting in much higher muscle energy. Magne-
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creatine and maintaining it as fully active in ready-to-use solu-
tions and the digestive tract.
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Creatine pyruvate introduces lactic-acidbuffering proper-
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Di-creatine malate is a highly soluble creatine salt that enhanc-
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cycle. Malic acid and creatine combined offer a greater rate of
ATP production and may help support athletic performance
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BIOPERINE
This extract of piperine has been clinically tested and has been
suggested to support the bioavailability of various supplemen-
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Juggernaut HP is the perfect preworkout solution to
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2014 MaximumHuman Performance, LLC. All rights reserved. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, cure, treat or prevent any disease. Your results may vary.

Essentials for an
Extraordinary Life
| 800.662.2544 | nordicnaturals.com
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This product is not intended to diagnose, treat, cure, or prevent any disease.
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WHY NORDIC NATURALS
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Doing what it takes to get
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WHY OMEGA-3s
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RYAN HUGHES
IFBB MENS
PHYSIQUE COMPETITOR
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F
orgive us if there are any glaring errors here. Were putting it
together around 3 in the afternoon, the time of day when our
biain giinus to a halt anu we have to ight to keep oui foie-
heaus fiom ciashing onto oui keyboaius We woulu have been
much bettei off ieauing these fatigueighting nutiition tips fiom South-
ein Califoiniabaseu nutiitionist Negan uaiza befoie the miuuay bonk
hit The key uaiza says is to keep youi bouy iunning on all cylinueis by
feeuing it the iight fuel anu luius at the iight times
1
CAFFEINE
Nost of you know about the beneits of caffeine postwoikout but this
wonder compound is also an effective and 100 percent approved all-day
weapon for combating fatigue. Numerous studies have shown that mod-
erate usage, the equivalent of 80 to 240 milligrams per day, can actually
help sustain energy levels, create cognitive alertness and help improve
youi moou even uuiing the most munuane of tasks uaiza says }ust be
suie to contiol youi intake too much caffeine can negate the longteim
beneicial effects anu cause anxiety jitteis anu uigestive issues
2
MEAL TIMING

When you eat is just as impoitant as what you
eat when ighting fatigue uaiza says Bont be
afiaiu to giaze A geneial iule is to eat ive to six
smaller meals a day rather than loading up on
two or three calorically heavy meals. Feeding
your body consistently rather than intermittently
will help keep youi metabolic fuinace active anu
supply you with sustaineu eneigy
3
LIMIT OR AVOID SIMPLE SUGAR
0h oh The S woiu Yes consumption of the
wiong sugais can leave you looking foi a pillow a
few houis aftei lunch Stuuies have shown that
overconsumption of simple sugars can cause a
buinout effect uaiza says Eating too much sug-
ai foices an immeuiate bloousugai spike ieau
a sugai high but as this uiops youi bouy goes
into crisis mode to balance out again. This can
cause extieme lethaigy anu leave you in a bau
moou Bo youiself anu eveiyone else aiounu you
a favor and limit your simple-sugar consumption
to special occasions oi cheat meals
4
PAY ATTENTION TO PROTEIN
When it comes to eating for energy, the center-
piece of the discussion is usually carbohydrates.
But people often forget the impact of another
key macionutiient piotein Not getting enough
protein can zap energy levels and stall muscle
giowth uaiza says Baily piotein intake shoulu
be around 1 gram of protein per body pound for
the active individual. If supplementing with pro-
tein, be sure to investigate your sources and be
sure to use something thats independently veri-
ieu foi quality anu puiity
5
HYDRATION
Its not just about foou folks uaiza points to au-
equate hyuiation as key to eneigy levels It might
seem to be common knowleuge but not uiinking
plenty of water throughout the day is an often over-
lookeu cause of fatigue she says Foggy biain lack
of focus and/or cravings can all be signs you need
to up youi intake Aim foi a minimum of eight to
10 8-ounce cups of water a day to stay hydrated
before, during and after you hit the gym. Use a wa-
ter bottle to remain conscious of how many ounces
youie consuming thioughout the uay
Megan Garza is a Southern Californiabased nu-
trition consultant. She specializes in weight man-
agement and energy, helping people tackle the
challenge of gaining back their health.
WAKE UP!
Keep the dreaded energy crash at bay with these food and
supplement strategies.
BY ISAIAH RHODES
5 WAYS TO COMBAT FATIGUE

JANUARY 2014 y MUSCLE & PERFORMANCE 75

Muscle & Performance - January 2014 USA

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*These statements have not been evaluated by the Food and Drug Administration.

GERMAN CHOCOLATE SHAKE (14g of fber, 13g of protein)

(11g of fber, 7g of protein) is your solution to help

GERMAN CHOCOLATE SHAKE and BarnDads

is made up of a time released soluble and insoluble fber matrix.

These statements have not been evaluated by

ELITE delivers a powerful weight

Certified for Sport

You do your part. Well do ours.

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Muscle &amp; Performance - January 2014 USA

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Muscle &amp; Performance - January 2014 USA

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Copyright:

Available Formats

*These statements have not been evaluated by the Food and Drug Administration.

GERMAN CHOCOLATE SHAKE (14g of fber, 13g of protein)

(11g of fber, 7g of protein) is your solution to help

GERMAN CHOCOLATE SHAKE and BarnDads

is made up of a time released soluble and insoluble fber matrix.

These statements have not been evaluated by

ELITE delivers a powerful weight

Certified for Sport

You do your part. Well do ours.

You might also like

Muscle & Performance - January 2014 USA

Muscle & Performance - January 2014 USA