Fitness RX For Men PDF

THE SCIENTIFIC APPROACH TO BUILDING MUSCLE,, LOSING FAT,,
SPECIAL! ENHANCING P ERFORMANCE & STAYING HEALTHY

PERFORMANCE
VOLUME 14, NUMBER 3
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FitRxInsideEDGE FOR MEN
● BY STEVE BLECHMAN, EDITOR-IN-CHIEF
FITNESSRx
YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY
TM
FAT LOSS SPECIAL

Publishers
Steve & Elyse Blechman
LOSE
Editor-In-Chief
Steve Blechman
Online Editor
Allan Donnelly
YOUR GUT
Creative Director
Alan Dittrich, Jr.
Digital Creative Director/
Design Consultant
Chris Hobrecker
Summer will be here before we know it— that’s why this issue of FitnessRx for Men Managing Editor
is all about fat loss while building lean muscle. We’ve put together some of the most Lisa Steuer
cutting-edge research to help you achieve a transformation in the least amount of time. In Associate Editor
order to achieve your fitness goals by summer you will need the most effective, scientifically Alan Golnick
backed methods that transform your physique, increase power and strength and boost fat
loss fast. Let’s get to work! Associate Art Director
This month’s cover model, Simeon Panda, is no stranger to the fitness world. He’s a Stephen Kolbasuk
popular fitness model who has competed and built up an impressive fan base— but before Contributing Editors
that he started out as your average skinny teenager who just liked to train. In “Simeon Dan Gwartney, MD
Panda: A Cut Above” by Lisa Steuer on page 36, Simeon shares some favorite moves for Thomas Fahey, EdD
achieving the ultimate V-taper— it’s all about building the shoulders and working them from Victor Prisk, MD
Stephen E. Alway, Ph.D., F.A.C.S.M.
all angles, and achieving a wide back. In addition, Simeon shares his general advice on
training and getting a ripped physique, what his diet looks like, how he stayed motivated to Contributing Illustrator
train seven days a week, and much more. Check it out if your goal is to build wide shoulders William P. Hamilton, CMI
and have a small waist.
Contributing Photographers
At FitnessRx, one of our goals is to report the latest cutting-edge research to help you Ian Spanier
train harder and achieve your best physique. So you don’t want to miss “25 Hard Facts on Michael Neveux
Fat Loss” by Steve Blechman and Thomas Fahey, Ed.D. on page 50. We compiled Per Bernal
revolutionary facts based on scientific studies that can help you take your physique to a
whole new level. Some things you can read about in this feature include reasons you gain Advertising Director
weight, best ways to lose fat, factors that promote obesity, most and least effective diets, Angela Theresa Frizalone
(239) 495-6899
fat-burning ingredients and much more.
Variable resistance training is effective because of the unique capacity of this training Director of New Business Development
method to alter the resistance on the bar throughout the entire range of motion. This lowers Todd Hughes
the resistance during the lifter’s weakest range of the lift while increasing resistance within 416-346-3456
the stronger segments of the lift. Greater velocity on the bar throughout the movement Administrative Assistant
stimulates the growth of the more powerful fast-twitch muscle fibers, promoting increased Fernanda Machado
strength and power. In “Chain Reaction: Increase Maximal Strength With Variable Resistance
Training” by Michael Rudolph on page 56, see how variable resistance from elastic bands Circulation Consultants
activates more muscle, generates greater muscle tension and increased strength. Irwin Billman and Ralph Pericelli
If you want to maximize fat loss, then metabolic resistance training may be your best
choice. Research consistently reports that a direct relationship exists between the duration Reader Inquiries:
of exercise and excess post-exercise oxygen consumption, which is the number of calories Subscriptions (to order)
expended after an exercise bout. Metabolic resistance training is effective because it is (631) 751-9696 (ext 301)
designed to help you maximize fat loss while minimizing muscle loss by reducing the customerservice@fitnessrxformen.com
metabolic demand of each resistance-training workout. In “The Best Exercise Method For Fat
Loss: Metabolic Resistance Training” by Nick Tumminello on page 42, find out the elements Visit us at:
of an effective metabolic resistance program and how to use it to get into your best shape www.fitnessrxformen.com
by summer.
FITNESS RX for Men (ISSN 1543-8406)
The rest of the issue is packed with the latest scientifically backed research to help you is published six times a year by Advanced Research Media, 21
get ripped, burn fat, improve your health and performance, and build lean muscle by Bennetts Road, Suite 101, Setauket, New York, 11733. Copyright ©2008
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SPECIAL! THE SCIENTIFIC APPROACH TO BUILDING MUSCLE,
LOSING FAT, ENHANCING PERFORMANCE AND STAYING HEALTHY
TM
YOUR ULTIMATE PRESCRIPTION

SC O FOR THE PERFECT
CT BODY
FEATURES
S
VOL. 13--NUMBER 3, MAY 2016
6
42 THE BEST EXERCISE METHOD

FOR FAT LOSS
Metabolic Resistance Training
By Nick Tumminello
50 25 HARD FACTS ON FAT LOSS

Cutting-edge Research
By Steve Blechman and Thomas Fahey Ed.D.
36 SIMEON PANDA:
A CUT ABOVE
Achieving the Ultimate V-Taper
By Lisa Steuer
56 CHAIN REACTION
Increase Maximal Strength With Variable
Resistance Training
By Michael J. Rudolph, Ph.D.
10 FI TNE S S R x for M E N M AY 2 0 1 6 www.fitnessrxformen.com

I THIS ISSUE
IN E W
WARM UP COOL DOWN
8 PUBLISHER’S
’ LETTER
R CUT
TTING-EDGE 62 CARDIO BURN
Cardio and Bodyweight Circuit to
88 ULTIMATE IN
NUTRITION
By Steve Blechman RESEARCH
RESE Burn Fat Fast By Nick Tumminello Is There a Post-workout
Byy Steeve
ev Blechman and Anabolic Window of
Th as Fahey, Ed.D.
Thoma 66 FAT ATTACK Opportunity?
Lose Your Gut: Top 10 Thermogenic By Brad Schoenfeld, Ph.D.,
and Brown Fat Activators CSCS, FNSCA
16
6 TR
RAINING By Michael J. Rudolph, Ph.D.
20 NU
N
NUTRITION 70 HARD ‘CORE’ TRAINING
92 MEN’S HEALTH
Lose Your Gut: Insulin
24
4 HE
H
HEALTH Can You Selectively Target the Control for Incinerating Fat
Lower Abs? By Daniel Gwartney, M.D.
28 FA
AT
AT-LOSS By Brad Schoenfeld, Ph.D., CSCS, FNSCA
94 MR. INTENSITY
30 SU
UPPLEMENTS 74 MUSCLE FORM+FUNCTION Achieving Your Goals:
32
32 SE
EX Dumbbell Front Curls
By Stephen E. Alway, Ph.D., F.A.C.S.M.
It’s All in the Details
By Joe Donnelly
Illustrations by William P. Hamilton, CMI
76 MUSCLE AND STRENGTH

NEW! Best Squat Workout for ON THE COVER:
Strength By Michael J. Rudolph, Ph.D. SIMEON PANDA
PHOTO BY JASON ELLIS
80 SUPPLEMENT EDGE
The Leucine Factor Diet
By Victor R. Prisk, M.D.
82 THE M.A.X. MUSCLE PLAN

Is There a Place for Blood Flow
Restriction Training in a Hypertrophy
Routine?
By Brad Schoenfeld, Ph.D., CSCS, FNSCA
86 SPORTS SUPPLEMENT REVIEW

Hi-Tech Pharmaceuticals Muscle-
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By Team FitRx
www.fitnessrxformen.com MAY 2016 FITN ESS R x for MEN 11

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WARM UP
FitRx
● THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS
IN THIS SECTION
HIGH-INTENSITY
WEIGHT TRAINING
BEST FOR
REDUCING POST- 16-18
TRAINING
EXERCISE BLOOD BANDS REDUCE FORCE OUTPUT DURING
PRESSURE pg. 26
THE DEADLIFT; CLUSTER SETS
HELP MAINTAIN REP VELOCITY
20-22
NUTRITION
DIETARY OLIVE OIL MIGHT SLOW THE
AGING PROCESS; DARK CHOCOLATE
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24-26
HEALTH
HIIT PROTECTS AGAINST HEART ATTACK;
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28-29
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GAIN MUSCLE, LOSE FAT FAST;
IS FASTING HEALTHY?
30-31
SUPPLEMENTS
BEETROOT JUICE REDUCES MUSCLE
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MUSCLE LOSS DURING BED REST
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FitRxWarmUP ● TRAINING CUTTING-EDGE RESEARCH
● BY STEVE BLECHMAN AND THOMAS FAHEY, EdD
Blood Flow After

Increases Aerobic
Capacity
Weight training with low loads and
IS FAILURE restricted blood flow, a technique called
Kaatsu training, increases strength and is
TRAINING particularly valuable during rehabilitation.
Blood flow restriction causes metabolic
NECESSARY? stress that triggers rapid adaptation. Re-
searchers from Loughborough University in
A motor unit is trained in direct proportion to its the UK expanded this concept by restricting
recruitment. A motor unit is a nerve plus the muscle blood flow to leg muscles after repeated
fibers it activates. Motor unit activation depends sprint cycling workouts. Subjects per-
on size: the nervous system activates small motor formed repeated 30-second maximal sprint
units to exert minimal force, and larger units to exert intervals on a stationary bike followed by
greater force. We have different kinds of motor units blood flow restriction to the leg muscles fol-
that are activated according to the force and speed lowing exercise, two days per week for four
requirements. Maximum hypertrophy requires weeks. They showed increases in maximal
that we overload as many different kinds of oxygen consumption, but no increases in
muscle fibers and motor units as possible. Failure a 15-kilometer time trial— compared to a
training might be the best way to do this. A review group that practiced intervals without blood
of literature by Brazilian researchers concluded flow restriction. Muscle biopsies showed
that the benefits of failure training depended on that post-exercise blood flow occlusion also
weight-training experience. In untrained people, high- increased a chemical linked to increased
intensity weight training to failure is not necessary to muscle capillary density. This is potentially
maximize muscle size and strength. However, they a landmark study. A 15-kilometer time trail
benefit from low-intensity training to failure. Trained on a road bike is a specific motor skill that
athletes increase strength best with high-intensity might not change in four weeks. We can
resistance training to failure, but they don’t benefit as infer from the dramatic changes in maximal
much from low-intensity training to failure. (Frontiers oxygen consumption and muscle blood
in Physiology, published online January 29, 2016) vessels that restricting blood flow after
exercise is a viable training technique. (Ex-
CLUSTER SETS HELP

perimental Physiology, 101: 143-154, 2016)
MAINTAIN REP VELOCITY

The sit-up has been the major exercise for
Muscle adaptations require a combination of neural
THE END OF building the abdominal and core muscles for
SIT-UPS?
and muscle fiber stimulation. Training explosively is critical
for developing power output capacity that builds strength. more than 100 years. However, sit-ups put an
When lifting heavy weights, lift velocity decreases as unacceptable load on the spine that can lead to
reps progress. For example, when performing a 10-repeti- disk injury and chronic back pain. Developing
tion maximum set— using the maximum weight you can lift core stiffness is more important than building trunk flexion fitness because it
for 10 reps— rep velocity slows down considerably between strengthens muscles, improves muscular endurance, reduces low back pain, and
the third and 10th rep. The high-energy fuels adenosine boosts sports performance. Greater core stiffness transfers strength and speed
triphosphate (ATP) and creatine phosphate (CP) deplete to the limbs, increases the load bearing capacity of the spine, and protects the
rapidly and contribute to fatigue and decreased lifting internal organs during sports movements. A landmark study by Benjamin Lee
speed. Cluster sets— taking short rests within a set— is and Stuart McGill showed that isometric
a good technique for maintaining lifting velocity during the exercises for the core resulted in greater
entire set. For example, when doing four sets of 10 reps, the core stiffness than performing whole-
sequence of the cluster set would be five reps, rest 30 sec- body dynamic exercises that activated
onds, five reps, rest 90 seconds, five reps, rest 30 seconds, core muscles. The results of this study
five reps, rest 90 seconds, etc. Jonathan Oliver from Texas cast doubts on the value of traditional
Christian University found that lifting velocity and time core exercises such as sit-ups. This is
under tension was greater when doing cluster set squats an extremely important study that might
than traditional sets. The quality of the sets is greater using change the way we build abdominal and
the cluster technique because the rest intervals promote core muscle fitness. (Journal Strength
resynthesis of high energy ATP and CP. (Journal Strength Conditioning Research, 29: 1515-1526, 2015)
Conditioning Research, 30: 235-243, 2016)

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2. 500mg L-Carnitine L-Tartrate
3. 250mg Conjugated Linoleic Acid (CLA)
4. 100mg Green Tea Extract
5. 100mg Rose Hip Extract
6. 20mg Premium Kelp
7. Medium Chain Triglycerides
Plus! 200mg C. canephora robusta for weight loss
PART OF THE
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Protected by U.S. patent number #6,326,513. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016
FitRxWarmUP ● TRAINING CUTTING-EDGE RESEARCH
Muscle Activation
DURING BENT-KNEE
and MODIFIED SIT-UPS
SIMULATED ALTITUDE Sit-ups are a mainstay of abdominal conditioning.
William Sullivan and colleagues evaluated abdominal
and hip muscle activation by electromyography (EMG)
Arnold Schwarzenegger, in his first tor and breathing mask from Higher Peak
mainstream movie, “Stay Hungry,” said, (http://www.higherpeak.com, Boston, MA). during traditional bent-knee sit-ups and modified sit-
“You must burn to grow.” Muscle cells re- These cost about $2,500, which is within ups. Traditional sit-ups resulted in the greatest activa-
quire stress in the form of tension and in- the budget of more wealthy bodybuilders. tion of the rectus femoris (quad muscle that flexes the
flammation to grow optimally. Bing Yan and If this technique catches on, it will only be hip) and external obliques (side ab muscle), while the
co-workers from Beijing Sport University in a matter of time before some of the leading modified sit-up activated the rectus abdominis (six-pack
China found that weight training at altitude gyms offer simulated high-altitude training muscle) best. Muscle activation, however, is only part
caused greater increases in strength and rooms. (Journal Strength Conditioning Re- of the picture. Isometric core exercises such as planks
lean mass than training at sea level. Sub- search, 30:184-193, 2016) and side bridges might be a better way to develop
jects trained in a low oxygen room adjusted core strength and stiffness because they build a more
to 21, 16 or 12.6 percent oxygen (simulated functional core and prevent back pain. (Journal Strength
altitudes of sea level, 7,000 feet, or 13,500 Conditioning Research, 29: 3472-3479, 2015; Journal
feet). Weight training at altitude caused the Strength Conditioning Research 29: 1515-1526, 2015)
greatest changes in strength, lean mass
and anabolic hormones (growth hormone
and testosterone), and training at 12.6
percent oxygen was better than training
at 16 percent. Test subjects performed two
workouts per week for five weeks in one of
the three conditions. How can bodybuild-
ers use this information? Train at altitude.
However, this might not provide the same
results as training in a room with low oxy-
gen and living at sea level. Win the lottery
and build a low-oxygen training room. The
training center in Beijing is expensive, very
sophisticated, and not available to most
athletes. Use a portable altitude genera-
BANNDS REEDUCE Large muscle, multi-joint, free-
FO
ORCCE DU
URING
weight exercises such as the deadlift
and bench press provide constant
TH
HE DEAADLIF
FT resistance during the exercise, but
athletes can exert more force toward
the end of the range of motion be-
cause of an increased mechanical CROSSFIT
advantage. Many athletes use bands
or chains to increase resistance at the LINKED TO
end of the range of motion of these
lifts. Andrew Galpin and co-workers NECK ARTERY INJURY
Three case studies by Albert Liu from UC Davis
from California State University, Ful-
lerton studied force and power during Medical Center in Sacramento, California linked CrossFit
the deadlift with and without bands. to carotid artery dissection (CAD)— a breakdown in the
Bands increased power and velocity structure of the arteries supplying blood to the brain
during the lift but decreased force. and head. CAD is a risk factor for stroke, and generally
Bands are appropriate during the caused by trauma. The injured blood
deadlift if the goal is to increase vessels can easily form clots that
power, but free weights without can travel to the brain and cut
bands would be more appropriate off the blood supply. The
if developing maximum force is the researchers admitted that
primary goal. Vertical jump and 10- they couldn’t say for sure
and 30-meter sprint speed are highly that CrossFit caused the
related to pulling force, so most power injuries, but the evidence
athletes should stick with traditional strongly suggests that they
deadlifts. (Journal Strength Condition- were related. (Emergency
ing Research, 29: 3271-3278, 2016) Radiology, 22: 449-452, 2015)

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MuscleTech® researchers have reengineered their
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61 -IN- SUPERCHARGED
WHEY PEPTIDE + FORMULA
1. 60g Whey Peptides & Isolate

2. 14.8g Potent Dose of BCAAs
3. 2.5g Proven Dose of Betaine
4. 6g Creatine Monohydrate
5. 200mg Test-Boosting Boron Citrate
6. 480mg Tart Cherry Powder
Based on 2 scoops
PART OF THE
BEST-SELLING
NITRO-TECH®
PERFORMANCE SERIES PERFORMANCE
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LEAN MUSCLE NIGHTTIME
Protected by U.S. patent number #6,326,513. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016
FitRxWarmUP ● NUTRITION CUTTING-EDGE RESEARCH
HIGH EGG CONSUMPTION

Linked to Increased
Risk of Type 2 Diabetes
Eating fewer than four eggs per week does not increase the risk of diabetes— accord-
ing to a study led by Luc Djoussé from Harvard Medical School. The study pooled the
results of 12 studies involving nearly 220,000 people and nearly 9,000 people with dia-
betes. Eating four eggs or more increased the risk of diabetes. These results did not
apply to people in Europe or Asia, which suggests that something other than eggs in the
American diet was responsible for the increased diabetes risk. The classic American
breakfast, which is unique to this country, includes eggs, ham, bacon or sausage, and
hash brown potatoes. We cannot say that high egg consumption causes type 2 diabe-
tes— it might be something else. (American Journal Clinical Nutrition, 103: 474-480, 2016)
HIGH-PROTEIN
DIET PLUS Burgers Save
WEIGHT TRAINING the Buffalo
IMPROVES BODY Buffalo were once so numerous on the Great Plains
that they looked like blades of grass blowing in the wind.
COMPOSITION Scientists estimated that 60 million buffalo roamed the
plains in 1800. Wanton slaughter of the animals as part of
the fur trade by Native Americans and buffalo hunters like
“Wild Bill” Hickok, Buffalo Bill Cody, Wyatt Earp and Pat
Garrett and by railroad workers for food almost drove the
animals to extinction by 1880. A few buffalo survived in
Yellowstone Park and on private land. In the 1970s, CNN
founder Ted Turner tried to revive the buffalo on his 1.9 mil-
lion acres of ranch land. He succeeded largely because Americans have acquired a taste for
buffalo steaks and burgers. Health experts praise buffalo meat because it is lower in
fat than beef, and contains heart-healthy omega-3 fatty acids. Environmentalists are
pleased because the animal is once again thriving. Buffalo number more than 500,000, with
herd sizes increasing because of the popularity of the meat. Ironically, the buffalo are back
because people want to eat them. Buffalo meat is a good protein source because it is low in
fat and high in protein. Buffalo meat tastes best when cooked medium rare. (The New York
Times, February 12, 2016)
DARK CHOCOLATE BOOSTS

The U.S. Department of Agriculture recom-
mends a daily protein intake of 0.8 grams per kilo- OXYGEN CONSUMPTION
gram of bodyweight. Active people might benefit Dark chocolate is high in flavonoids, which pro-
from as much as 1.5 grams per kilogram. Jose mote blood flow. Rishikesh Patel from Kingston
Antonio from Nova Southeastern University in University in the U.K., and co-workers, found
Florida, and colleagues, found that high protein that consuming 30 grams of dark chocolate per
intake (3.4 grams per kilogram of bodyweight per day for 14 days caused slight increases in maxi-
day) plus a periodized weight-training program for mal oxygen consumption, cycling efficiency and gas
eight weeks showed greater decreases in body- exchange threshold— the point at which expired
weight, percent fat and fat mass than a group con- carbon dioxide increases abruptly. These effects
suming 2.3 grams of protein per kilogram of were small, and might not make much difference
bodyweight. There were no differences in fat-free in performance. Many recent studies have tout-
mass (largely composed of muscle). Previous ed the beneficial effects of flavonoids and poly-
studies showed overfeeding protein without weight phenol in food such as chocolate and red wine.
training did not alter body composition. The They are somewhat effective in reducing inflamma-
researchers concluded that intensely training ath- tion and free radical damage to cells. They may
letes would benefit from protein intakes greater have long-term health benefits, but probably have
than two grams of protein per kilogram of body- few meaningful acute effects on exercise perfor-
weight per day. (Journal International Society mance. (Journal International Society Sports
Sports Nutrition, 13: 3, 2016) Nutrition, 12: 47, 2015)

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FitRxWarmUP ● NUTRITION CUTTING-EDGE RESEARCH
WHICH IS
HEALTHIER:
Farm or
Wild Salmon?
Salmon is a healthy food because it contains omega-3 fatty acids that protect
against heart attack and stroke, promote infant brain development and help ease the
symptoms of rheumatoid arthritis, Crohn’s disease, psoriasis and postpartum depres-
BEETROOT
sion. A public health service group called the Environmental Working Group
said that farm-raised salmon fillets sampled in three major cities contained
IMPROVES
unsafe levels of chemicals called PCBs that make their consumption danger-
ous— particularly in pregnant women. The PCB levels are above those recom-
Blood Vessel Health
Foods high in nitrates, such as beetroot
mended by the United States Environmental Protection Agency (EPA), but within those juice, stimulate the inner lining of blood ves-
set by the U.S. Food and Drug Administration (FDA). Healthy fish choices high in ome- sels to secrete nitric oxide, a chemical that
ga-3s include wild salmon, sardines, herring and mackerel. Fish high in mercury, controls blood flow. Beetroot juice has positive
another dangerous contaminant, include albacore tuna, swordfish, shark, red snapper effects on blood pressure, sexual performance
and halibut. In late 2015, the FDA approved genetically engineered farmed salmon and and endurance exercise capacity. Beetroot
will not require specific source labels. (ConsumerLab.com, January 3, 2016) juice has cardiovascular benefits in patients
with high cholesterol— according to a six-
week study led by Shanti Velmurugan from
the William Harvey Research Institute in
WHEY London, U.K. Subjects receiving beetroot
juice showed a 24 percent improvement in
PROTEIN blood vessel performance (flow-mediated
dilatation). Beetroot juice also reduced plate-
Inhibites Muscle let stickiness by 10 percent, which decreases
the risk of blood clot formation and heart
Carnitine attack. Beetroot juice is a heart-healthy food
that improves blood vessel health. (American
Accumulation Journal Clinical Nutrition, 103:25-38, 2016)
Carnitine is a chemical
compound formed from the amino
acids lysine and methionine. It is
critical for transporting fatty acids
from the cell interior into the
DIETARY OLIVE OIL MIGHT
mitochondria. Carnitine helps break
down long-chain fatty acids and
SLOW THE AGING PROCESS
promotes oxygen consumption. The The United States spends $8,713 per person
mitochondria are the powerhouses per year on health care, which is double that of
of the cells that provide the body’s most developed countries. Yet, we are 34th in life
energy needs, determine endurance expectancy, trailing countries like Lebanon,
exercise capacity and greatly Korea, Canada, Japan, United Kingdom and Chile.
influence life span. Carnitine is Of the countries in the top 10, seven are
poorly absorbed into muscle cells. It Mediterranean countries (Spain, Andorra, Italy,
is insulin-dependent. A study from San Marino, France, Monaco and Cyprus). Many
the University of Nottingham in the experts think the Mediterranean diet— high in
U.K. found that muscle carnitine olive oil, lean meats, fruits and vegetables,
uptake was increased following whole grains and red wine— might help people
consumption of a high-carbohydrate in these countries live longer. A review of litera-
beverage, but decreased following ture led by Lucía Fernández del Río from the
ingestion of whey protein. Carnitine University of Córdoba in Spain concluded that
should not be taken at the same olive oil consumption might be the key to
time as whey protein supplements. their longer lives. Olive oil works by stabilizing
(American Journal Clinical Nutrition, genes, protecting cell telomeres (prevents DNA
103: 276-282, 2016) breakdown), preserving metabolic control and
protecting stem cells. (Molecules, 21: 163, 2016)

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FitRxWarmUP ● HEALTH CUTTING-EDGE RESEARCH
HIGHER IN PEOPLE
WHO EXERCISE
People who exercise regularly are more likely to drink
moderately. Drinking and training go hand in hand. A
hundred years ago, weightlifting gyms were often located
in the back of saloons. Weightlifters often drank beer as
they lifted. Things haven’t changed much. Today, drinking
and sports are closely linked. Recreational athletes
typically have a beer or two after a softball game or
bodybuilding contest. Most studies show that moderate
drinkers are twice as likely to exercise regularly as non-
drinkers. The results are consistent in men, women and
different age groups. Moderate alcohol consumption is DEADLY SKIN
healthy, as long as it’s not linked to destructive behavior.
(Health Psychology, 34: 653-660, 2015; The New York CANCER LINKED
Times, December 2, 2015)
TO TANNING BEDS
HIIT PROTECTS
The 10-year survival rate for untreated
melanoma— a deadly form of skin cancer— is
AGAINST HEART ATTACK

zero. The incidence of melanoma has increased
alarmingly, particularly among women younger
High-intensity interval training (HIIT) causes changes than 50. A study led by DeAnn Lazovich from
in the heart blood vessels that protect the heart during a the University of Minnesota found a direct link
heart attack— according to a study on rats by researchers between use of tanning beds and melanoma
from Shiraz University in Iran. HIIT increases the ability in women, but not men. Researchers compared
of heart blood vessels to secrete nitric oxide, which is a 681 patients with melanoma with 654 aged-
chemical that regulates blood flow. HIIT improved the abil- matched control subjects without the disease.
ity of the coronary arteries to deliver blood to cardiac mus- Tanning bed use increased the risk of mela-
cle during times of stress. Researchers studied the effects noma by as much as 900 percent compared to
of eight weeks of HIIT training on tissue recovery from an control subjects. Women who tanned frequently
experimentally induced heart attack. The size of damaged and began tanning at a young age were at
tissue during the heart attack was 23 percent smaller in greatest risk of the disease. The melanoma
animals that practiced HIIT. Intense exercise training pre- epidemic will continue as long as frequent use
vents heart attacks and lessens their effects when they of tanning beds remains popular. (JAMA Der-
occur. (Iran Journal of Public Health, 44: 1270-1276, 2015) matology, published online January 27, 2016)
Tanning Beds for Teens

People with nice tans look healthy and sexy. It’s not surprising that more
than 25 million Americans used indoor tanning beds last year. Looks are
deceiving— tanning beds are anything but healthy. Tanning can lead to
premature skin aging and skin cancer. A Scandinavian study of more than
100,000 women found that those who used tanning beds increased the
risk of melanoma— a deadly form of skin cancer— by 55 percent. Younger
people (20-30 years old) who used the beds increased their risk by 150
percent. Cancer risk was greatest in blonds and redheads, and people with
a history of severe sunburn during childhood. The 10-year survival rate for
people with undiagnosed melanoma is zero, so this skin cancer is a serious
matter. The U.S. Food and Drug Administration (FDA) has asked for a ban
against the non-medical use of artificial tanning equipment. Unfortunately,
indoor tanning businesses will thrive as long as Americans see tans as
attractive and healthy. (The New York Times, December 18, 2016)

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FitRxWarmUP ● HEALTH CUTTING-EDGE RESEARCH
HIGH-INTENSITY WEIGHT TRAINING

BEST FOR REDUCING POST-EXERCISE
BLOOD PRESSURE
Weight training for six or more weeks reduces systolic blood pressure (higher blood pressure
number) by 3.9 millimeters of mercury (mmHg) and diastolic pressure by 3.2 mmHg. Aline de
Freitas from the Federal University of Paraíba in Brazil, and colleagues— in a study on 16 middle-
aged women with high blood pressure— found that intense weight training (80 percent of maximum
weight) resulted in lower post-exercise resting blood pressure than lower-intensity training
(50 percent of maximum weight). More intense weight training also resulted in greater muscle
blood flow (muscle pump), heart rate and
sympathetic response. Is resistance exercise,
particularly intense weight training, good
for people with high blood pressure? While
intense weight training results in temporary
MASSAGE
decreases in blood pressure, it also increases
arterial stiffness that increases the load
IS ONLY
on the heart and impairs blood vessel
metabolism. We need more research to
MARGINALLY
determine the long-term effects of weight
training on high blood pressure. (Journal
EFFECTIVE
Strength Conditioning Research, 29: 3486- Massage has little effect on post-exercise
3493, 2015) recovery— according to a meta-analysis and
literature review of 22 studies by scientists
from Saarland University in Saarbrücken,
New Surgery Might Speed Germany. Massage worked best following
workouts that combined strength and
Recovery From ACL Injuries endurance training. Massage lasting
five to 12 minutes was superior to longer
The anterior cruciate ligament (ACL) connects the femur sessions. Untrained people benefited from
(thigh bone) and the tibia (shinbone). It keeps the tibia from massage more than experienced athletes.
moving forward on the femur, and prevents the tibia from rotating Researchers concluded that the effects of
inward. Torn ACLs don’t heal on their own, and must be repaired massage on recovery from exercise are small
surgically. The repair usually involves harvesting tissue tendon and inconsistent. Other studies have found
from the hamstring or patellar tendon, so the athlete must recover that massage decreased muscle soreness
from two surgeries. Boston surgeons Martha Murray and Lyle after eccentric exercise (lengthening muscle
Micheli, in a study on pigs, found that inserting a sponge in the contractions) and that it reduced symptoms
injured part of the ACL and flushing it with the patient’s blood in people with chronic back pain. Massage
allowed the ligament to heal on its own. They have tried the has only minor effects on promoting recovery
surgery on a limited number of patients. The surgery was so and reducing musculoskeletal pain, but we
successful that they gained approval for more extensive human need more research on this time-honored and
studies. The surgery might shorten the rehabilitation rate after popular modality. (Sports Medicine, published
ACL surgery from one year to six months. (The Wall Street online January 7, 2016)
Journal, February 3, 2016)
the Good, the Bad and the Ugly

Moderate fish consumption reduces the risk of Alzheimer’s disease but increases mercury
levels in the brain— according to a study of nearly 1,000 people led by Martha Morris from Rush
University Medical Center in Chicago. Consumption of fish oil supplements was not related to
improved brain function. Mercury is a highly toxic pollutant that enters the environment from
coal-using electrical plants, waste incinerators and byproducts of various manufactured goods.
Mercury accumulates in several species of large fish, such as tuna, shark and swordfish. Mercury is
particularly toxic to children and pregnant women. It is linked to neurological abnormalities, damage
to brain centers controlling movement, seizures and developmental and mental retardation. It also
impairs the reproductive system in men, and decreases blood testosterone and sperm production.
Mercury poisoning is a major public health issue in populations that eat a lot of fish, such as the
Inuits in Northern Canada. High mercury levels can injure the kidneys, brain and lungs. Mercury
accumulates in large fish such as tuna, so eating large quantities can cause health problems.
(Journal American Medical Association, 315: 489-497, 2016)
26 FI TNE S S R x for M E N MAY 2016 www.fitnessrxformen.com

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FitRxWarmUP ● FAT LOSS CUTTING-EDGE RESEARCH
LOST MUSCLE DURING WEIGHT LOSS

SPEEDS WEIGHT GAIN
Only about five percent of people who lose a significant amount of weight keep it off for more than one
year. Despite these depressing statistics, some people lose weight and manage to keep it off. The
National Weight Control Registry keeps track of people who successfully lost at least 30 pounds
and maintained the loss for one year or longer. A shared characteristic among these people is that they
burn an extra 3,000 calories a week, which means they exercise about one hour daily. Also, successful
weight losers restricted calories moderately. You can beat the odds if you maintain muscle mass as you
lose weight. Scientists from Maastricht University in the Netherlands, led by Roel Vink, found that people
who lost the most fat-free mass during weight loss gained weight the fastest. You can preserve muscle
when dieting by exercising vigorously and consuming a high-protein diet. (Obesity, 24: 321-327, 2016)
GAIN
N MUSCLE E, IS FASTING HEALTHY?
LOSE FAT
T FAST Many people fast for religious reasons, weight loss or metabolic health. Is it good for you? Fasting
regimens include periodic one-day fasts, modified fasts involving caloric restriction and time-restrict-
Most diet experts advise losing ed fasts involving food restrictions during specific times during the day (religious fasts). A review of
weight gradually over six to 12 months. literature led by Ruth Patterson from the Department of Family Medicine & Public Health at the
Scientists from McMaster University in University of California, San Diego concluded that fasting reduced blood sugar and insulin, which is
Canada, led by Stuart Phillips and linked to chronic type 2 diabetes and heart disease, and caused some weight loss. Fasting is not
Thomas Longland, showed that caloric physically or mentally harmful. However, fasting causes intense hunger, so it is probably not sus-
restriction, high-intensity weight training tainable. Fasting does not result in greater weight loss than sustained calorie-restricted dieting. We
and intervals, and high-protein diets don’t know much about the effects of fasting on sleep, hunger control or physical activity. Fasting
could cause substantial changes in body methods that restrict nighttime eating appear to have positive long-term effects on weight control.
composition in only four weeks. Test Periodic fasting may be a good way to lose weight and promote metabolic health. (Journal Academy
subjects cut calories by 40 percent, and Nutrition and Dietetics, 115: 1203-1212, 2015)
their protein consumption was either 1.2
grams (low protein) or 2.4 grams (high
protein) per kilogram of bodyweight per
day. Both groups performed intense
KETOGENIC DIETS
exercise, six days per week. The high-
protein group lost almost 11 pounds of
Do Not Impair Muscle Growth
fat and gained more than 2.5 pounds Body fat and proteins break down to produce for fuel? A study on rats led by Michael Roberts
of lean muscle in four weeks, com- energy during fasting or carbohydrate restriction. In from the Department of Cell Biology and
pared to nearly eight pounds and 0.2 the absence of adequate dietary carbohydrates, Physiology at Auburn University in Auburn,
pounds in the low-protein group. The the fatty acids from fat breakdown are incomplete- Alabama found that rats fed a ketogenic diet (20
study showed that high-intensity exer- ly metabolized, which produces ketone bodies and percent protein, 10 percent carbs, 70 percent fat)
cise plus caloric restriction triggers sub- causes ketosis (accumulation of acetoacetate and showed similar adaptations to resistance training
stantial changes in body composition beta-hydroxybutyric acid in the blood). Fats burn in as animals fed a normal Western diet (15 percent
and strength, and that the changes are a flame of carbohydrates. Carbs break down to protein, 43 percent carbs and 42 percent fat). If
most significant during a high-protein pyruvic acid, which supplies structures for the these results apply to humans, this is important
diet. (American Journal Clinical Nutrition, Krebs cycle— a critical metabolic pathway for information for athletes trying to lose weight by fol-
published online January 27, 2016) metabolizing fats. Can muscles grow during keto- lowing a low-carbohydrate diet. (Journal of Applied
sis— a time when the body is using muscle protein Physiology, published online December 29, 2015)
ARE YOU ADDICTED

TO TASTY FOODS?
Ninety-five percent of people who lose weight through dieting and exercise gain it back within a year. Weight pro-
grams such as Nutrisystem, Jenny Craig, SlimFast and Weight Watchers are goldmines because people return to
them again and again after their long-term weight control programs fail. Metabolism is tightly regulated to balance
energy and nutrient requirements with food intake through centers in the brain that control hunger and satiety (full-
ness). Sixty-nine percent of Americans are overweight or obese, so the system doesn’t work the way it
should. Many people are addicted to food. A literature review by Jose Lerma-Cabrera and co-workers from the
Universidad Autónoma de Chile in Santiago, Chile found that tasty foods are addictive like street drugs. These foods
increase dopamine levels in the brain. Dopamine is a stimulant that triggers craving and obsessive thoughts.
Chronic dopamine stimulation upsets the balance between hunger and satiety, which leads to overeating— regard-
less of the negative consequences. People can’t cut down, even though they want to. As with drug addiction, food
addiction is a serious and difficult problem with no easy solution. (Nutrition Journal, 15: 5, 2016)

MOBILE BODY
COMPOSITION UNITS
COME TO THE
OFFICE PARKING LOT
Dual-energy x-ray absorptiometry (DXA or DEXA) is the gold
standard for measuring body composition. Until recently, it was
not available to most people because the units are expensive and
mainly restricted to dedicated research labs. That’s changed.
Companies such as FitnessWave and BodySpec offer DXA scans from mobile labs that visit compa-
nies such as Google, YouTube, Facebook and Cisco. DXA is widely used to assess the risk and pro-
gression of osteoporosis, a progressively worsening condition with aging, but the technique can also
be used to assess the composition of soft tissues. DXA works by aiming X-rays at the body at two dif-
ferent energies. A difference in absorption of the X-ray beam at these two energies calculates the
bone mineral content and soft tissue composition in the scanned region. DXA machines cost in the
tens of thousands of dollars, and are typically found in hospitals and rehabilitation centers, university
research labs, and medical and public health research centers. Entrepreneurs have figured a way to
bring DXA to your office door. (The Wall Street Journal, December 29, 2015)
Dietary Fat-Carbohydrate Balance

Does Not Affect Growth Hormone Levels
Growth hormone helps regulate fat metabolism. Many people take human growth hormone injec-
tions because they trigger fat loss. Can we alter natural growth hormone release by manipulating the
composition of the diet? A study led by Hiroto Sasaki from Ritsumeikan University in Shiga, Japan
found that three-day diets high in fat and low in carbohydrate, or low in fat and high in carbohydrate,
had similar effects on growth hormone levels in healthy men. At the end of each three-day diet, the
men rode a stationary bike for 30 minutes at 60 percent of maximum effort. Fat use was higher after
exercise when the men had consumed a high-fat, low-carbohydrate diet, but these changes were tem-
porary. Short-term diet modifications have no effect on growth hormone levels in blood. (Growth
Hormone & IGF Research, 25: 304-311, 2015)
HIIT and MODERATE-

INTENSITY EXERCISE
Produce Similar
HEALTH BENEFITS
High-intensity interval training (HIIT)— repeated bouts of
high-intensity exercise followed by rest— builds fitness quickly.
Canadian researchers found that six sessions of high-intensity
interval training on a stationary bike increased muscle oxidative
capacity (citrate synthase) by almost 50 percent, muscle glyco-
gen by 20 percent and cycling endurance by 100 percent. The
subjects made these amazing improvements exercising a mere
15 minutes in two weeks. This study caused a fren-
zy in the fitness industry, which changed the way
many people train. Does HIIT provide the same
health benefits as traditional, moderate-intensity
training (MIT)? A study led by Gordon Fisher from the
Department of Human Studies, University of Alabama at
Birmingham, concluded that HIIT and MIT had similar effects
on aerobic capacity, body composition, insulin sensitivity, blood
pressure and blood fats. Twenty-eight sedentary, overweight
men practiced HIIT or MIT for six weeks. The HIIT program con-
sisted of four 30-second sprints on a stationary bike at 85 per-
cent of maximum effort, while MIT consisted of 45 to 60
minutes of cycling at 55 to 65 percent of maximum effort. HIIT
produced the same changes in one hour per week as MIT did in
five hours per week. (PLoS ONE, 10(10): e0138853, 2015)
www.fitnessrxformen.com M AY 2 0 1 6 FITN ESS R x for MEN 29

FitRxWarmUP ● SUPPLEMENTS CUTTING-EDGE RESEARCH
BETA-ALANINE Increases
ENDURANCE And STRENGTH BEETROOT
JUICE
High-intensity exercise increases chemicals such as
hydrogen ion, inorganic phosphate and adenosine diphos-
phate that slow biochemical reactions and promote fatigue. REDUCES MUSCLE
Buffers, such as bicarbonate and carnosine, can help neutral-
ize these chemicals and promote performance. Carnosine, SORENESS
which is made from alanine, is an important antioxidant that Beetroot juice is a superfood. More
protects cells from destruction and buffers acids that cause than 50 studies have shown that
fatigue. Muscle carnosine levels are highly related to maxi- beetroot juice enhances blood vessel
mum exercise capacity. Supplementing carnosine or ala- health, improves endurance, boosts
nine increases muscle carnosine levels, which enhances oxygen delivery, reduces the work of
muscle-buffering capacity. Muscle carnosine levels the heart during exercise and helps
decrease with age, which reduces the capacity for high-inten- control blood pressure. A study led
sity exercise. Jordan Glenn from the University of Arkansas, by Tom Clifford from Northumbria
and co-workers, found that supplementing beta-alanine for University in the U.K. found that beet-
28 days in female masters athletes increased lower body root juice decreased muscle soreness
muscle strength and exercise capacity, compared to a place- and promoted recovery in the vertical
bo (fake alanine). Beta-alanine is an effective supplement for jump following high-intensity eccen-
intensely training, older female athletes. (Journal Strength tric exercise (100 drop jumps).
Conditioning Research, 30: 200–207, 2016) Eccentric exercise, which involves
lengthening muscle contractions, is
POST-EXERCISE WHEY PROTEIN SUPERIOR linked to muscle soreness and post-
exercise inflammation. The test sub-
TO CARB OR CARB-WHEY SUPPLEMENTS jects drank either an eight-ounce or
four-ounce glass of beetroot juice or
Adding carbohydrates to a supplement taken after weight train- placebo (fake beetroot) immediately
ing has no additional effect on increases in muscle mass, abdomi- after exercise, and 24 and 48 hours
nal fat loss or total body fat loss— according to researchers from during recovery. High doses of beet-
the University of Jyväskylä in Finland. Untrained males partici- root juice reduced muscle soreness
pating in a 12-week weight-training program received either and prevented deterioration in
supplements containing 30 grams of whey protein, protein jumping performance, compared to
plus carbohydrates or carbohydrates alone. The drinks were the placebo. Delayed onset muscle
consumed immediately after the workout. Weight training soreness is caused by small injuries
increased fat-free mass, muscle size and strength. The to the muscle cells, and further dam-
whey protein group showed the greatest decreases in age triggered by inflammation.
abdominal fat and increases in fat-free mass. None of Beetroot works by decreasing inflam-
the supplements triggered marked changes in body com- mation. (European Journal of Applied
position, but whey protein alone had the greatest effects Physiology, 116: 353-362, 2016)
on abdominal fat and lean mass. These results might not
apply to intensely training strength athletes or weightlifters.
(Journal International Society Sports Nutrition, 12: 48, 2015)
LEUCINE Prevents
MUSCLE LOSS During Bed Rest
Too much bed rest will kill you! In 1947, British physician Richard Asher wrote, “Teach us to live that we
may dread unnecessary time in bed. Get people up and we may save our patients from an early grave.”
Bed rest studies by scientists from NASA showed that three weeks of total bed rest (not allowed to get
out of bed during the experiment) caused a 25 percent decrease in aerobic capacity, a 13 percent decrease
in muscle mass and a 25 to 35 percent decrease in strength and power. Everyone gets sick occasionally,
so how do you maintain precious training gains when you have to stay in bed? A study led by Kirk
English from the University of Texas Medical Branch in Galveston, Texas found that supplementing the
amino acid leucine with every meal (0.06 grams per kilogram of bodyweight) during 14 days of bed rest
prevented some changes in muscle mass, strength, power and body fat, compared to a placebo (fake leu-
cine). Leucine is an amino acid that acts as a chemical signal to turn on protein synthesis in the muscle
cells. Leucine can prevent physical deterioration during short breaks in training or when you are confined
to bed with the flu. (American Journal Clinical Nutrition, 103: 465-473, 2016)

CAFFEINE HELPS
ATHLETES OVERCOME MODERATE PAIN
Legendary football coach Vince Lombardi popularized the saying “No pain, no gain.” Increases in
muscle size and strength, endurance, power and speed come from pushing harder than before, and
it hurts. Coping with the pain of exercise will help you move up to the next level. Scientists from the
University of Oklahoma, led by Alexander Gonglach and Christopher Black, found that caffeine
helped cyclists better cope with moderate but not severe pain accompanying exercise. In exercise
triggering moderate pain, caffeine (five milligrams per kilogram of bodyweight) allowed athletes to
do more work, ride further, produce more power and reach higher oxygen consumptions. Caffeine
had no effect on exercise performance at intensities producing severe pain. Caffeine will reduce the
pain of exercise, as long as the intensity is not too great. (Medicine and Science in Sport and
Exercise, 48: 287-296, 2016)
ANTIOXIDANTS
INTERFERE WITH
TRAINING GAINS
Reactive oxygen species (ROS) are highly reactive chemicals
produced naturally during metabolism by the cell mitochondria
(powerhouses of the cell). They are linked to delayed onset
muscle soreness, fatigue, delayed recovery and cell damage.
Many athletes take antioxidant supplements to suppress the
activity of ROS. This is a mistake. A review of literature by Troy
Merry and Michael Ristow from the Swiss Federal Institute of
Technology in Zurich, Switzerland concluded that antioxidant
supplements might interfere with positive adaptations to exer-
cise. ROS act as signaling chemicals that affect mitochondria formation, immunity and blood sugar regu-
lation. Antioxidant supplements interfere with blood vessel formation, insulin sensitivity, cell
defenses, muscle hypertrophy and cell endurance adaptations. Antioxidant supplements do ath-
letes more harm than good. (Journal of Physiology, published online December 7, 2016)
SUPPLEMENTAL L-ARGININE
CITRULLINE SUPPRESSES
BETTER THAN ARGININE
FOR OLDER PEOPLE FOOD INTAKE
The amino acid L-arginine improves endurance in
Citrulline is an amino acid that is convert-
ed to arginine, which increases levels of athletes and enhances metabolic health. A study on
nitric oxide— an important chemical that rats led by Amin Alamshah from Imperial College
regulates blood flow throughout the body. London in the U.K. found that L-arginine stimulated
Nitric oxide is an important marker of meta- the release of gut hormones (GLP-1 and PYY) that
bolic health and is essential for well-being. reduced food intake by suppressing the hunger cen-
Citrulline supplements can reduce blood ter in the brain. The body uses arginine to make
pressure in people with hypertension, and nitric oxide (NO), stimulate growth hormone release,
can increase blood flow to the penis in men synthesize creatine, promote tissue healing and
with mild-to-moderate erectile dysfunction— make new proteins— all of which boost exercise
although it doesn’t work as well as Viagra. It performance. It is particularly effective for endur-
might also prevent muscle loss during aging ance athletes because it boosts nitric oxide pro-
— a condition called sarcopenia. A study of duction, muscle blood flow and tissue oxygen
older adults by researchers from the delivery. NO is a chemical secreted by the cells lin-
University of Paris Descartes in France found ing the blood vessels, and it increases blood flow
that citrulline supplements increased blood and the delivery of nutrients to skeletal muscle.
arginine levels better than arginine supple- Arginine supplements might also help regulate
ments. Citrulline supplements are safe and blood pressure, promote sexual performance and
well tolerated, and are effective for boosting suppress herpes simplex outbreaks. We need more
arginine and nitric oxide production in older research to determine if it is an effective anti-obesity
adults. (British Journal of Nutrition, pub- supplement. (Diabetes, Obesity and Metabolism,
lished online December 1, 2015) published online February 11, 2016)

FitRxWarmUP ● SEX CUTTING-EDGE RESEARCH
RELATIONSHIP
SATISFACTION:
Online Hoookupps Verrsus Salooonss
The Internet age has made it possible to hook up almost immediately using
apps such as Tinder, Blendr and PURE. These hookups are less satisfying than
relationships developed offline the old-fashioned way— introduced by friends,
meeting at school or casually meeting at the grocery store— according to a study
led by Heather Blunt-Vinti from the University of Arkansas. Researchers surveyed
273 teenagers who visited a publicly funded clinic. Teens reported only moderate
relationship and sexual satisfaction (R&S) with people they met online. They
were also more satisfied with relationships that took longer to develop. The study
showed that getting to know someone the old-fashioned way is more satisfying
than a quick roll in the hay promoted through the Internet. (Journal Adolescent
Health, 58: 11-16, 2015)
Viagra Prevents Type 2 Diabetes

Type 2 diabetes is a metabolic disease characterized by high blood sugar, insulin resistance and reduced
blood insulin levels. Causes include obesity, physical inactivity and genetics. Side effects of the disease
include premature death, heart attack, stroke, kidney failure, blindness and amputation. The incidence of
the disease has increased 10 times since the early 1980s. Diet and exercise are the first lines of defense,
followed by drugs such as metformin. Researchers from Vanderbilt University School of Medicine in
Nashville, Tennessee found that Viagra improved insulin sensitivity and prevented the progression from
prediabetes (danger of becoming diabetic) to diabetes. The study lasted three months. The beneficial effects
of the drug persisted for an additional three months after the study. Viagra improved blood vessel health and
prevented type 2 diabetes. (Journal Clinical Endocrinology Metabolism, 100: 4533-4540, 2015)
THE PENIIS IS TH
HE Some Antidepressant
WIN
NDOWW TO TH HE HEEART
Erectile dysfunction is an early warning sign of coronary artery disease.
Drugs Suppress Sexual
Problems with the small blood vessels in the penis show up earlier
than problems with the larger blood vessels in the heart. Men who have
Function More Than Others
difficulty maintaining erections during intercourse or masturbation have Depression is a serious disorder that destroys the quality of
a higher risk of coronary artery disease than men with normal erections. life and can lead to suicide. Antidepressant drugs (selective se-
Erectile dysfunction is linked to problems with the cells lining the arteries rotonin reuptake inhibitors, SSRIs) are lifesavers for many people
(endothelial cells), insulin resistance and other markers of blood sugar suffering from this disorder. Unfortunately, these drugs can cause
regulation problems— all of which are risk factors of heart disease. The sexual problems such as delayed ejaculation, impaired orgasms,
penis is indeed a window to the heart. (American Journal of Men’s Health, decreased sexual desire
Published online February 4, 2016) and arousal, decreased
sperm production, slowed
sperm transport, damaged
sperm cell membranes
and damage to the DNA
controlling sperm produc-
tion. Some SSRIs impair
sexual performance more
than others— according to
a study led by Alireza Za-
hiroddin from Shahid Be-
heshti University of Medical
Sciences in Iran. Research-
ers found that Wellbutrin (bupropion) caused more sexual
problems than Symmetrel (amantadine) during a four-week
clinical study. Both drugs, however, impaired sexual function.
These drugs have some positive effects on sexual performance.
Many studies found that SSRIs improve premature ejaculation—
the most common sexual problem in young men. (Iranian Red
Crescent Medical Journal, 17(12): e24998, 2015)

FitRxWarmUP ● SEX CUTTING-EDGE RESEARCH
TESTOSTERONE SUPPLEMENTS
Improve Sexual
Satisfaction in Women
Up to 82 percent of sexually active postmenopausal
women have sexual problems including low sexual
desire, excessive dryness and pain during intercourse.
Many women benefit from adding testosterone to
their postmenopausal hormone cocktail— according
to a study led by Reuthairat Tungmunsakulchai from
Chulalongkorn University in Thailand. Women received
either testosterone undecanoate (40 milligrams twice
weekly) or a placebo (fake testosterone) with their
supplemental estrogen. Women receiving testosterone
reported a greater sense of well-being, increased
sexual desire, improved lubrication, more orgasms
and improved sexual satisfaction. Testosterone is
a valuable addition to the hormone mix commonly
prescribed to postmenopausal women. (BMC Women’s
Health, published online December 2, 2015)
TREATMENT OPTIONS
FOR PRE
EMAT
TURE
E EJA
ACU
ULA
ATIO
ON
Modern women expect staying power and a little sexual savoir-faire. Unfortunately, many men are
two-minute wonders who leave women flat and unsatisfied. Premature ejaculation (PE) is psychologically
traumatic for men and women, and makes men feel sexually inadequate and less masculine. Premature
ejaculation is the most significant sexual problem in men— more prevalent than erectile dysfunction, low
sex drive, delayed or inhibited orgasm, or physical abnormalities of the penis. It affects more than 30 percent
of men, and is most common during the late teens and 20s. A review of literature and meta-analysis led by
Fabio Castiglione from the IRCCS Hospital San Raffaele in Milan, Italy reported that antidepressants that
help maintain serotonin levels in the brain (SSRIs) and erection-promoting drugs such as Viagra (PDE-5
inhibitors) help many men with PE. Dapoxetine seems to be the most effective and safest drug for treatment of
premature ejaculation. Age and experience are the best “treatments” for premature ejaculation. Researchers
concluded that treatments for premature ejaculation are moderately effective, at best. The best advice for
premature ejaculators is to practice, practice, practice. (European Urology, published online December 31, 2015)
LOW TESTOSTERONE LINKED ANTIDEPRESSANTS

TO ERECTILE DYSFUNCTION Helpp Preeveent
Drugs such as Viagra, Levitra and Cialis are the principal
treatments for erectile dysfunction. They increase secretion of
Prem
matuure Ejaacuulaatioon
Millions of Americans take antidepressants,
nitric oxide by the cells lining the blood vessels of the penis.
such as Prozac and Zoloft, to treat depression,
They work by inhibiting cGMP-specific phosphodiesterase type
anxiety and personality disorders. Several recent
5 (PDE5), an enzyme that is important in regulating blood flow.
studies found they can help men with premature
These drugs are effective in about 70 percent of men. Testos-
ejaculation. Chinese researchers found that
terone has an important effect on sex drive and sexual perfor-
Zoloft plus a sexual technique called four-spot
mance. Low testosterone impairs metabolic health, promotes
caressing (caressing the tongue, breasts and
obesity and plays an important role in promoting erections.
vulva prior to intercourse) increased ejaculation
A study on rats by Chinese scientists found that testosterone
time. Antidepressant drugs prolonged the time
supplements improved erectile function by stimulating the
to ejaculation during sex and improved sexual satisfaction. However, there
ERK1/2 pathway, which has a direct effect on the cellular DNA
are large individual differences in responses to specific drugs. In some men,
that controls sexual function. It works differently than drugs
antidepressants decreased sexual function and satisfaction. Physicians
such as Viagra. Supplemental testosterone provides an ad-
should carefully monitor psychological and sexual responses in men taking
ditional treatment for erectile dysfunction. (Zhonghua Nan Ke
these medications. As for four-spot caressing: try it— even if you aren’t a
Xue, 21: 967-972, 2015)
premature ejaculator. (Zhonghua Nan Ke Xue, 21: 1116-1120,2015)

FitRxTRAINING
G
SIMEON
PANDA
ACHIEVING THE
ULTIMATE V-TAPER
Our cover model this month, Simeon Panda, is no stranger
to the fitness world. But years before he began competing,
became a popular fitness cover model and built up an
impressive fan base, Simeon was just like any teenager who
liked to train.
Born and raised in London, Simeon began some weight
training around the age of 16. “I weight trained at home for
about five or six years and slowly built up equipment in my
room to really make it like a real home gym,” he said. “I had
everything in there— preacher curl bench, flat bench, wide-
36 F I TNE SS Rx
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grip chin-up bar. And then when I finally stepped into a gym,
I realized there were plenty more machines. … I sold all my
equipment and just joined the gym.”
Simeon eventually utilized his love of fitness to become a
personal trainer before entering the corporate world with a job in
finance. But since he still had his knowledge of fitness from his
personal training years, he started putting his content out there,
creating a website and e-books. He then earned his Pro card and
finally left his corporate job to focus on fitness once again.
Here, Simeon shares his advice on training, what it takes to
sculpt a V-taper, why he trains seven days a week and more.
BY LISA STEUER
PHOTOGRAPHY BY JASON ELLIS
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xTRAINING
F tRx
FitRx ING
FRONT PLATE RAISE: Hold a plate

in both hands with palms facing each
other. Slowly raise the plate until it
is slightly above shoulder level. Hold
for a second before slowly lowering
to the starting position.
THE CLASSIC V-TAPER pull-ups, etc.— anything that concentrates about once per week. A snack might be a
Since the V-taper is all about the relation on width— and work all parts of the shoulder whole-grain rice cake with tuna and avocado,
of the shoulders to your waist, a lot of with front and lateral raises as well. and some favorite supplements include
people think that getting a massive back will Of course, a clean diet and low body fat creatine, BCAAs for recovery and cod liver oil.
automatically lead to an impressive V-taper, are also important for achieving that V-taper. “My diet is 99 percent clean, and then
said Simeon. “It’s true, but it’s very important “The more that waist comes in, the more I do have cheat meals,” said Simeon. “I
that you have wide-looking shoulders as you’ll get that V-taper look,” said Simeon. used to set days, but now because I’m so
well— that may be even more important,” he Simeon’s diet includes staples like disciplined with it I can have a cheat meal
added. This is especially important for guys whole-grain rice (his main carb source, when I like— a cheat meal would be anything
who don’t naturally have a small waist. which he has almost every day) and pasta, that wouldn’t go with my normal diet, like a
But no matter what, creating an sweet potatoes, vegetables like broccoli and cheesecake or a burger, it could be I want to
impressive V-taper means you must build asparagus, and lots of fish. In addition, he go have some pancakes one day.”
the shoulders and achieve a wide back with eats about eight to 10 eggs a day— but only
pulldowns, wide-grip chin-ups, wide-grip two yolks a day— and only eats red meat
38 FI TNE S S R x for ME N M AY 2 0 1 6 www.fitnessrxformen.com

BARBELL FRONT RAISE: Hold a bar with
an overhand grip with elbows slightly bent.
Raise barbell upward until your upper arms
are slightly above horizontal, then lower
and repeat.
“LUCKY FOR ME, I NEVER HAD

AN ACTUAL GOAL PHYSIQUE.
I ACTUALLY LOVED THE
TRAINING.”
GETTING RIPPED At the same time you want to make reps, and those reps can be anything— down
When it comes to shoulder day, Simeon sure you hit your shoulders from all angles, to even one rep on an exercise just to get the
advises to start with pressing exercise for which is where front raises come in, as well strength gains as well as the size gains. And
shoulders, such as a military or dumbbell as the upright row. In addition, exercises to then I work my way back down after that, also
press. “And the reason being is you have all hit the rear deltoid should also be included controlled sets, high repetitions.”
your energy at the beginning of the workout for full effect. Steady-state cardio is also an important
and that’s the most impactful exercise that “I could do anything from eight to 10 sets part of Simeon’s workout routine, but he only
you’re going to have on that day, and that on an exercise because I believe in really started regularly performing it recently.
works the shoulder all around.” getting the most out of each exercise with “Just after Christmas, I decided to buy
From there, a dumbbell lateral raise will heavy weight. So what I’ll normally do is I’ll myself a treadmill and I’ve been doing cardio
hit the medial delt, which is one of the most warm up and then once I’m warm, I like to stay in the mornings, like every other day, and
important moves for getting the width for the heavy for as long as possible, for as long as I that was a decision I made just because I just
V-taper, said Simeon. have the strength to complete the amount of wanted to add a new dynamic to what I do,” he

RxTRAINIIING
F tRx
FitR NG
DUMBBELL LATERAL RAISE:

Begin by grasping a dumbbell
and allow it to hang by your
hips. With a slight bend to your
elbows, raise the dumbbell
up and out to the side until it
reaches shoulder level. At the
top of the movement, the rear of
the dumbbell should be slightly
higher than the front. Slowly
return the weight back to the
start position.
said. “I didn’t want to devote any more time When asked about his favorite body
to being in the gym … so if I have a treadmill part to train, Simeon said it’s difficult to
TRAINING SPLIT
Simeon trains seven days a week— mostly
in my house, that’s much more convenient.” choose between legs and back. “There’s a
because he enjoys the training and being in the
Simeon will start his day with about 20 common factor between them both— it’s a
gym. His workout sessions can be anything
minutes of fasted cardio on the treadmill day where you really get to push yourself
from an hour and a half to two hours.
with an incline— but only does this on an because they have two of the most taxing
“I’ve been training for legs twice a day for a
empty stomach because “motivation-wise, exercises— deadlift and squat. Both of those
few years— it was something I really wanted to
jumping out of bed and getting straight to exercises use most of our muscles … and
bring up,” said Simeon. “So I believe that if you
it works better than there being any kind of you really have to give your all. So for me,
want to improve on a body part that you have to
gap between.” there’s nothing that feels as good as pushing
give it more time— that’s the only way it’s going
He then does his other workouts in the a heavy squat, or lifting up a heavy deadlift.”
to catch up.”
afternoons, which was how he trained when
he had a nine-to-five job. “Now I still stick to JUST LIFT MONDAY: CHEST
that regimen and it works for me,” he said. As someone who started out as a
TUESDAY: BACK
“By 5:00 I’ve had four meals already, so I’m “skinny teenager,” Simeon knows what it
WEDNESDAY: LEGS
full of energy and ready to go.” takes to build a ripped physique. “It’s the
THURSDAY: SHOULDERS
FRIDAY: ARMS
SATURDAY: Miscellaneous day— whatever
needs improvement
SUNDAY: LEGS
UPRIGHT ROW: Hold bar and stand

with palms facing the front of the
thighs. With a relaxing neck and
traps, lift the bar up to front of the
shoulder, with elbows facing out.
Lower and repeat.

same advice I always give and it sounds so basic, but it’s the
one thing that helped me— it’s consistency,” he said. “People
talk about genetics, etcetera. But you really don’t know what
your genetics hold for you unless you train for a long time and
see how your body changes. … I could have trained for the first
year or two and given up. … Lucky for me, I never had an actual
goal physique. I actually loved the training.”
That’s the other piece of the advice he always shares
with people— enjoy your training instead of being fixated
on a goal. It shouldn’t be a chore. “And before you know it, a
couple of years will have passed and you’ll have achieved your
physique. … You don’t have to get motivated to do something
that you enjoy.”
BEYOND FITNESS
At the time of this interview, Simeon was planning to move
to the U.S. to focus more on an acting career. In addition, he’ll
be concentrating on his clothing line SP Aesthetics Sportswear
(sp-aesthetics.com), which was launched in January of last
year. “The response has been crazy,” he said. “At the expos,
the feedback that we always get is about the quality and that’s
perfect because that’s what we’re actually going for.”
THE V-TAPER PROGRAM

Simeon typically performs anywhere from eight to 10 sets and six to 20 reps of each exercise. “YOU DON’T HAVE TO
Adjust according to your fitness level and goals. If you want work on your V-taper, in addition to GET MOTIVATED TO DO
SOMETHING THAT YOU
these exercises you should also include pulldowns, wide-grip chin-ups, wide-grip pull-ups, and
pressing exercises such as dumbbell and military presses.
ENJOY.”
Visit Simeon on Facebook

(Simeon Panda Official), Twitter/
Instagram (SimeonPanda) and at
Simeonpanda.com.

FitRxTRAINING

BY NICK TUMMINELLO
PHOTOGRAPHY BY PER BERNAL
THE BEST EXERCISE

METHOD FOR
FAT
LOSS
A
2015 systematic review and meta-analysis published in the
Journal of Diabetes and Metabolic Disorders came to two
conclusions about the preponderance of evidence when it
comes to exercise and fat loss. These two conclusions are:
1. Resistance (RT) was more effective than endurance
training (ET) or a combination of RT and ET, (particularly when
progressive training volume of two to three sets for six to 10
reps at an intensity at or greater than 75 percent of 1RM, utilizing
whole-body and free-weight exercises).
2. When exercising for the purpose of maximizing fat loss, the
focus of the resistance training “should be on producing a large
metabolic stress.”1
The take-home point from these results is: When training for
the goal of maximizing fat loss, you don’t want to do traditional
resistance training methods (i.e., bodybuilding-style strength
training), instead you want to use metabolic resistance training.
METABOLIC
RESISTANCE
www.fitnessrxformen.com
TRAINING MAY 2016 FITN ESS R x for MEN 43
FitRxTRAINING
THE THREE C’S OF METABOLIC
BENCH PRESS: Lying on a bench, use a wide overhand RESISTANCE TRAINING
grip to dismount the barbell from the rack over the upper When it comes to using resistance
chest. Lower the weight to the chest and press upward training concepts with the primary
until arms are extended, and repeat.
goal of maximizing the metabolic cost
of each workout in order to accelerate
metabolism and decrease body fat
while building and keeping muscle,
there are three training concepts
I emphasize in my book, Strength
Training for Fat Loss, which I call the
three C’s of metabolic strength training:
1. STRENGTH-TRAINING CIRCUITS: A
continuous series of exercises using
multiple pieces of equipment, which
involves sequences of three, four
or five compound exercises using
heavy loads and alternating between
upper- and lower-body exercises.
METABOLIC RESISTANCE TRAINING IS DESIGNED TO For example, a “Big Four Circuit”

would look like this: six to eight reps
HELP YOU MAXIMIZE FAT LOSS WHILE MINIMIZING of an upper-body pushing exercise
(e.g., bench press), six to eight reps
MUSCLE LOSS BY MAXIMIZING THE METABOLIC of a lower-body hip exercise (e.g.,
deadlift), six to eight reps of an
DEMAND OF EACH RESISTANCE-TRAINING WORKOUT. upper-body pulling exercise (e.g.,
one-arm dumbbell row), lower-body
leg exercise (e.g., dumbbell reverse
lunge). That’s one round of the circuit.
You’d perform three to four rounds,
resting two to three minutes between
rounds.
2. STRENGTH-TRAINING COMPLEXES:
A continuous series of exercises using
the same piece of equipment. As
an example, perform the following
exercises back-to-back without resting
between exercises: eight to 10 reps
of dumbbell chest presses plus eight
to 10 reps (on each arm) of one-arm
dumbbell rows, plus eight to 10 reps
of dumbbell squat jumps (holding the
dumbbells by your sides), then finish
by performing 10-12 reps of overhead
shoulder presses. That’s one set of
the complex. You’d perform two to
four sets, resting two to three minutes
RESISTANCE TRAINING METHODS: between sets.
METABOLIC STRENGTH TRAINING VS. BODYBUILDING
Traditional bodybuilding methods are great for maximizing muscle growth 3. STRENGTH-TRAINING
because that’s what they’re designed to do. That said, since the principle of training COMBINATIONS:
specificity dictates that different training goals require different types of training Multiple strength-training
methods, as no single type of training method is best for all goals, this means that movements blended together to make
traditional bodybuilding methods are not designed to maximize the metabolic one exercise, using the same piece
impact of each resistance-training workout. That’s where metabolic strength training of equipment. An example is to grab
comes in. a barbell (with the appropriate load
Put simply, the metabolic resistance training is designed to help you maximize for your strength level) and perform a
fat loss while minimizing muscle loss by maximizing the metabolic demand of each bent-over row plus deadlift plus hang
resistance-training workout. This increases the caloric expenditure, not only during clean plus overhead push press. That
the workout, but also for up to two days after the workout due to the effects of excess would be one rep of the combination
post-exercise oxygen consumption (EPOC), otherwise known as the “afterburn.”2 exercise. Of course, you’d repeat this
In other words, although traditional bodybuilding methods can certainly create sequence for six to eight reps per set.
a metabolic impact, this isn’t what they’re primarily designed to do, whereas the You’d do three to four sets, resting two
metabolic strength training concepts discussed here are. to three minutes between sets.

FOUR REASONS THE THREE C’S
ARE SO EFFECTIVE
There are four reasons why the three C’s
of metabolic strength training are extremely
effective at helping you to burn fat.
1. THEY’RE HIGH INTENSITY.

Workouts that utilize the three C’s use
challenging loads or lighter loads moved fast,
both of which create a high intensity in nature and
force you to work hard each time you move the
weight. The higher the intensity, the greater the
metabolic impact!3
2. THEY INVOLVE THE ENTIRE BODY.

Since the metabolic cost of a given exercise
relates directly to the amount of muscle worked,4
each of the three C’s of metabolic strength
training uses the entire body, involving your
upper body, lower body and core muscles. Put
simply, the more muscle you work, the calories
you burn, the more productive your workouts will
be— and the faster you will lose body fat.
BARBELL DEADLIFT: Bending at the knees and hips, grab a loaded barbell with
3. THEY DEMAND EXTENDED REPETITIVE EFFORT. an overhand grip, a littler wider than shoulder-width apart. Stand up without
Research consistently reports that a direct allowing your lower back to round, and thrust your hips forward as you squeeze
relationship exists between the duration of your glutes. Pause for a moment before lowering the bar back to the floor,
exercise and excess post-exercise oxygen keeping it as close to your body as you can.
consumption (EPOC), which is the number of
calories expended (above resting values) after
an exercise bout.2 Metabolic resistance training
methods take more time to complete than
traditional bodybuilding sets. So, not only do they
require you to perform high-intensity, total-body
efforts, but also you’ll be performing them for
extended bursts.
4. YOU’RE LESS LIKELY TO LOSE MUSCLE

WHEN YOU’RE USING IT.
A 1999 study published in the Journal of the
American College of Nutrition looked at two
groups of obese subjects put on identical very
low (800) calorie diets. One group was given an
aerobic exercise only protocol (walking, biking or
jogging four times per week), and the other group
was given resistance training only three times per
week. After 12 weeks, both groups lost weight.
The aerobic exercise group lost 37 pounds, 27
of which was fat and 10 of which was muscle.
However, the resistance-training group lost 32
pounds— and 32 pounds were fat, while zero was
muscle.5
In other words, the resistance-training group
lost significantly more fat and didn’t lose any
muscle. Not to mention when resting metabolic
rate was calculated after the study, it was found
that the aerobic (cardio) group was burning 210
fewer calories daily. In contrast, the resistance-
training group had increased their metabolism by
63 calories per day. ONE-ARM DUMBBELL ROW: Using a flat bench and a
You don’t have to be an exercise scientist to dumbbell, position your body on the bench, with one knee and
see how the combination of these four factors one hand on the bench, while the other foot is planted firmly
will burn a ton of calories and be super effective on the ground, and the arm on the same side as the foot on the
for losing fat and building metabolic muscle, ground is grasping the dumbbell. Begin with your arm straight,
something that a morning stroll on the treadmill back straight, head up and chest out. Using your back, pull the
dumbbell toward your body. Slowly lower and repeat.
simply can’t match.

FitRxTRAINING
A WORD ON CARDIO AND
NUTRITION FOR FAT LOSS
In the past, you may have heard
about research, such as the 2012 study
published in the Journal of Applied
Physiology, which looked at the effects
of aerobic and/or resistance training on
body mass and fat mass in overweight
or obese adults, and concluded that
“a program of combined Aerobic
Training and Resistance Training did
not result in significantly more fat mass
or body mass reductions over Aerobic
Training alone.”6 Although it seems
these results contradict the research
discussed here, it’s far more likely that
those who did cardio lost more fat than
those who did strength training simply
because cardio burns more calories per
minute than traditional strength-training
DUMBBELL CHEST
PRESS: Lie down methods. And, it’s well established in the
on a flat bench research that fat loss comes from being
with a dumbbell in in a caloric deficit (i.e., burning more
each hand. Raise calories than you consume).7
the dumbbells It’s important to note this isn’t to
up above you as discount that some calories are more
pictured before nutrient dense than others; we’ve all
slowly lowering and heard the term empty calories before,
repeating.
but one can still gain fat from eating
“healthy” nutrient dense foods if they eat
too many calories.
Now, there are two ways to create a
caloric deficit. You can either eat fewer
calories or you can eat the same amount
of calories and increase your activity
level to burn more calories. With this in
mind, instead of spending the extra time
doing more cardio to burn (let’s say) 300
calories, you can simply cut 300 calories
out of your diet each day and end up
with the same result without having to
bother with all the boredom and time
consumption involved with the additional
cardio. This is why cardio training
isn’t emphasized in my book, Strength
Training for Fat Loss, as in most cases, you
essentially eliminate the need for it (from
a fat loss perspective) when you simply
eat fewer calories to create a deficit.
It’s important to note that this
information is not intended to convince
you to quit running or cycling, especially
if you enjoy these activities. It’s simply
to inform you that these activities have
not lived up to their hype as being the
necessary part of the fat loss process.
THE BOTTOM LINE

In summary, when it comes to fat loss,
you won’t find a more science-based
exercise programming, sensible strategy
than this: Focus on strength training to
improve the shape of your body and
watch your diet (instead of doing lots of
extra cardio) to reveal your shape.

DUMBBELL REVERSE LUNGE (not pictured): Stand
with dumbbells at your sides. Step back into a lunge
with one leg until the knee of rear leg almost touches
the floor. Keep your torso upright. Return to start position
and repeat with other leg, alternating legs each time.
DUMBBELL SQUAT JUMP (not pictured): Holding

dumbbells at your side, start with feet a little closer
than shoulder-width apart, toes facing forward in a deep
squat position. Jump up and when you come back down,
land back into a squat. Repeat.
BENT-OVER ROW (not pictured): With knees slightly

bent and holding a barbell in front of you, bend over
with back straight. Pull the bar to your upper waist and
then return to starting position, extending arms until
shoulders are stretched downward. Repeat.
HANG CLEAN (not pictured): Stand with a barbell,

holding it with an overhand grip slightly wider than
shoulder width. Feet should be pointed forward and be
hip-width apart or slightly wider. Bend your knees and
hips so that the barbell touches the middle of your thigh
with your shoulders over bar and arms straight. Execute
the motion by jumping upward, shrugging shoulders
and pulling barbell upward with the arms, allowing the
elbows to flex out to the sides. The bar should be kept
close to the body during this movement. Catch the bar on
the shoulders while getting into a squat position. At the
bottom of the squat, immediately stand up.
OVERHEAD PUSH PRESS (not pictured): Grasp Model: Whitney Reid, the national sales manager for BPI
the barbell with an overhand grip, slightly wider than Sports. For more information, visit bpisports.com.
shoulder-width apart. The bar should be positioned
chest high, and retract your head back. Execute the Nick Tumminello is the owner of Performance University in Fort
motion by bending the knees, hips and ankles slightly. Lauderdale, Florida. He’s also the author of the book Strength
Then, explosively drive upward with the legs, driving Training for Fat Loss and the DVD by the same name. For more
the barbell up off the shoulders and extending the arms information visit www.NickTumminello.com.
overhead. Return barbell to shoulders and repeat.
References:
1. Clark JE. Diet, exercise or
diet with exercise: comparing the
effectiveness of treatment options for
weight-loss and changes in fitness
for adults (18-65 years old) who are
overfat, or obese; systematic review
and meta-analysis. J Diabetes Metab
Disord. 2015 Apr 17;14:31.
2. Chantal A. Vella, PhD, Len
Kravitz, PhD. Exercise After-Burn:
A Research Update. IDEA Fitness
Journal. November 2004.
3. George Abboud, et. al., “Effects
of Load-Volume on EPOC After
Acute Bouts of Resistance Training in
Resistance-Trained Men,” Journal of
Strength and Conditioning Research,
27(7), 2013.
4. Elliot, DL, Goldberg, L, and
Kuehl, KS. Effect of resistance training
on excess post-exercise oxygen
consumption. J Appl Sport Sci Res 6:
77-81, 1992.
5. Bryner RW, et al. Effects of
resistance vs. aerobic training
combined with an 800 calorie liquid
diet on lean body mass and resting
metabolic rate. J Am Coll Nutr. 1999
Apr;18(2):115-21.
6. Willis et al., Effects of aerobic
OVERHEAD SHOULDER PRESS: Seated and/or resistance training on body
with your feel about shoulder-width apart, mass and fat mass in overweight or
hold a dumbbell in each hand, raising them obese adults. J App Phys., vol. 113 no.
12: 1831-1837; 2012
to head height and elbows at about 90
7. Frank M. Sacks, M.D., George
degrees. Lift the dumbbells straight up until A. Bray, M.D., et al. Comparison of
they almost touch and pause for moment at Weight-Loss Diets with Different
the top. Lower dumbbells and repeat. Compositions of Fat, Protein, and
Carbohydrates. N Engl J Med 2009;
360:859-873February 26, 2009
www.fitnessrxformen.com MAY 20 16 FITN ESS R x for MEN 47

FitRxCUTTING-EDGE RESEARCH
BY STEVE BLECHMAN AND THOMAS FAHEY, ED.D.
CUTTING-EDGE RESEARCH
Here at FitnessRx for Men, we are always bringing you the best cutting-edge
research in training and fat loss. In this special feature, we’ve compiled 25
of the best facts on fat loss, and they are all based on scientific studies to
really help you reach your goals. Get ready to take your physique to a new
level with these proven techniques and methods.
1. HIIT AND TRADITIONAL AEROBICS PRODUCE found that obese women lost equal amounts
SIMILAR RESULTS of weight participating in HIIT, traditional
High-intensity interval training (HIIT) aerobics or a combination of HIIT and
involves repetitions of intense exercise aerobics. Ninety percent of success in life
lasting 10 to about 180 seconds, followed by comes from showing up. Showing up is hard
rest or reduced exercise intensity. Scores for a lot of people. This study showed that
of studies have shown that HIIT increases people benefit from many types of exercise
fitness faster than traditional, moderate- programs. Vary your program to make it
intensity exercise. Its effects on weight loss more interesting. (International Journal
are less certain, particularly in obese and Sport Nutrition and Exercise Metabolism,
overweight people. Norwegian researchers published online October 17, 2015)

2. FIVE REASONS YOU GAIN WEIGHT have the perfect storm for a miserable
Weight and fat are national day. Christoph Thaiss and co-workers
obsessions because more than two-thirds from the Weizmann Institute of Science
of Americans are overweight or obese. in Israel, in a study on mice, found that
Most people have misperceptions about jet lag promotes obesity by altering the
weight gain. Common beliefs include microbes in the gut. Crossing time zones
low metabolism, high digestion of food, throws off the normal feeding patterns
damaged metabolism due to chronic of the microbes that bias the metabolism
dieting, eating one or two large meals toward fat storage. This study might
per day instead of many small meals, explain why shift workers and frequent
and consuming too many carbs. All of fliers have an increased risk of the
these are urban legends and are not true. metabolic syndrome— a group of
Claude Bouchard from the Pennington symptoms that include high blood
Biomedical Research Center in Louisiana pressure, high blood fats, abdominal
has identified five factors linked to obesity, poor blood sugar regulation and
weight gain: 1) low muscle mass, which high-protein, low-calorie diet maintained inflammation. (Cell 159: 514-529, 2014)
reduces metabolic rate; 2) low fitness, metabolic rate better than a high-
which decreases the capacity to expend carbohydrate, low-protein and low- 7. DRINKING WATER BEFORE MEALS
calories through physical activity; 3) calorie diet. During the early phases PROMOTES WEIGHT LOSS
low testosterone, which is linked to the of the weight-loss program, the high- An easy way to lose weight is to
capacity to build muscle; 4) insensitivity protein diet prevented hunger but this drink a pint of water before major
to the hormone leptin, which helps disappeared during the later phases of meals— according to a study led by
control appetite and metabolic rate and the 12-week experiment. Consuming Helen Parretti from Oxford University
5) inability to directly burn dietary fat as high amounts of protein during dieting in the U.K. Thirty minutes before each
fuel, which results in greater fat storage. and weight maintenance will help major meal, people drank a pint of
No single factor is responsible for weight maintain metabolic rate and increase water (water group) or imagined their
gain. The complexity of body fat control the chances for successful weight loss. stomachs were full (think group). After
helps explain why it is so difficult to lose (Clinical Nutrition, published online 12 weeks, the water group lost 5.3
weight and keep it off. (New Scientist, November 8, 2014) pounds and the think group lost 2.6
November 15, 2014) pounds. Drinking water before meals is
5. BEST WAY TO LOSE WEIGHT: DIET, a simple, safe and effective way to lose
3. GUT MICROBES LINKED TO OBESITY EXERCISE OR DIET + EXERCISE? weight. Weight loss from drinking water
The human gastrointestinal tract Want to lose 20 pounds? Should you before meals three times a day was
contains more than 100 trillion microbes. go on a starvation diet, run 20 miles similar to that achieved with commercial
Imbalances in gut microbes have a week or reduce calorie intake and weight-loss programs. It is not known if
been linked to obesity, the metabolic exercise moderately? Richard Washburn pre-meal water consumption will cause
syndrome, inflammation, immune system and co-workers from the University of long-term weight loss. (Obesity, 23: 1785-
breakdown, bad breath, gum disease, Kansas Medical Center in Kansas City 1791, 2015)
coronary artery disease, cancer, back performed a detailed literature review
pain, allergies and autism— according of studies published between 1990 and 8. MELATONIN HELPS CUT FAT
to a literature review by Davide Festi 2013. Caloric restriction caused the Melatonin is a hormone produced
and colleagues from the University of greatest weight loss. Dieting was more by the pineal gland in the brain
Bologna in Italy. Obese and lean humans effective than aerobics plus a normal that promotes sleep. It is produced
have different gut microbe populations, diet or diet plus exercise. However, most cyclically in response to darkness and
which might account for individual studies included only about 30 minutes light. Supplementing melatonin might
differences in weight gain and low-grade of exercise. In 2005, the U.S. Department promote weight control— according to
inflammation. Bacteria-laden foods of Agriculture guidelines recommended the results of a study on mice by Italian
called probiotics, containing bacteria one to one-and-a-half hours of aerobic researchers. Lean and obese mice
such as Lactobacilli acidophilus and exercise per day for people wanting
Bifidobacteria may be the next big health to lose weight or maintain lost weight.
food craze because they stabilize the This was based on doubly labeled water
microbe population in the gut. Exercise studies that precisely measured the
also alters the gut microbes, which minimum amount of exercise necessary
promotes weight loss. (World Journal Of to lose weight. Few people are willing
Gastroenterology, 20: 16078-16094, 2014) to do that much exercise. In the long
run, people lost the most weight and
4. HIGH PROTEIN INTAKE MAINTAINS maintained lost weight best when they
METABOLIC RATE DURING LOW-CALORIE combined diet and exercise. (PLOS ONE
DIETS 9(10): e109849, 2014)
Losing weight and maintaining lost
weight is difficult because metabolic 6. JET LAG PROMOTES OBESITY
rate (i.e., calorie burning) gradually Flying sucks! Combine cramped
slows, which makes it difficult to sustain seating, long lines at the security gates,
a negative caloric balance. Researchers flight delays, high prices, limited
from Maastricht University in the baggage allowance and cabins packed
Netherlands found that consuming a with disease-ridden passengers and you

were given melatonin or a placebo in loss, making it extremely difficult to 12. LOW-FAT DIETS DON’T WORK
their drinking water for eight weeks. maintain the losses. An important study During the past 35 years, nutritional
Melatonin reduced weight, fat storage led by Gary Hunter from the University experts have advised people to cut
area and reversed fat tissue enlargement of Alabama at Birmingham showed that down the amount of fats they consume.
in the obese mice, but not the lean mice. aerobic or resistance exercise helps The origin of this recommendation
It worked by decreasing inflammation maintain metabolic rate after weight was the United States Senate Select
and normalizing adipokines, which are loss. Researchers studied physically Committee on Nutrition and Human
important fat-signaling chemicals. It inactive, obese middle-aged women Needs Committee chaired by former
also activated brown fat and enhanced who lost an average of 25 pounds. One U.S. Senator George McGovern (1968
energy expenditure. Melatonin group did aerobics, another group lifted and 1977). This productive committee
supplements help promote sleep and weights, while another was sedentary. established reduced intake of fats and
weight control. (Nutrition Research, 35: The exercise groups, particularly increased consumption of carbohydrates
891-900, 2015) the resistance trainers, were able as national goals. Americans took
to maintain metabolic rate (calorie this advice to heart, and obesity rates
9. HIGH-INTENSITY INTERVAL TRAINING burning) after weight loss, which is went through the stratosphere. Deirdre
PROMOTES APPETITE CONTROL extremely important for preventing Tobias and co-workers from Brigham
High-intensity interval training weight regain. (Medicine Science Sports and Women’s Hospital and Harvard
(HIIT) involves repeated repetitions of Exercise, 47: 1950-1957, 2015) University conducted a meta-analysis
high-intensity exercise lasting 10 to 120 that pooled the results of 53 randomized
seconds, followed by rest or reduced trials on the effects of low-fat diets on
exercise intensity. HIIT produces rapid long-term weight loss. Low-fat diets do
improvements in endurance, maximal not cause more weight loss than diets
oxygen consumption, glycogen higher in fat. Fat has been demonized
storage and muscle cell mitochondria for nearly half a century, based more
(cell powerhouses) in less time than on political considerations than
traditional exercise training. Its effects on scientific fact. (The Lancet Diabetes &
obesity and weight control are not totally Endocrinology, 3: 968-979, 2015)
understood. Aaron Sim and colleagues
from the University of Western Australia 13. INTERMITTENT FASTING
found that HIIT practiced for 12 weeks FOR WEIGHT LOSS
reduced appetite in overweight, inactive Success in many sports requires
men better than continuous exercise. minimal body fat and lean muscle
The HIIT program consisted of repeated mass. Intermittent fasting might help
bouts of exercise on a stationary athletes achieve this goal— according
bike for 15 seconds at maximum to an article by Grant Tinsley, Joshua
intensity, followed by one minute of Gann and Paul La Bounty. Athletes must
rest. Traditional training involved 30 make weight in sports like weightlifting,
to 45 minutes of continuous exercise powerlifting and martial arts. Constant
on a stationary bike at 60 percent dieting can sap energy and trigger
effort. Appetite was assessed during glycogen depletion in the muscles and
test meals. The HIIT group showed liver, which makes it difficult to train
improvements in appetite regulation 11. DAIRY FOODS BUT NOT CALCIUM hard. Intermittent fasting, involving
during the test meals, while there were SUPPLEMENTS PROMOTE FAT LOSS periods of fasting and non-fasting, might
no changes in the traditional exercise Several large population studies help athletes lose weight and maintain
group or controls. HIIT also improved found that dairy food consumption was energy for intense training. Fasting every
blood sugar regulation. HIIT is a good linked to lower body fat. As expected, other day or even once a week results in
training method for weight control the dairy industry jumped on these a calorie deficit over time that promotes
and management of insulin sensitivity. findings to promote their products. fat loss. Modified fasting allows athletes
(Medicine Science Sports Exercise, 47: These studies didn’t find that eating to consume some calories, which might
2441-2449, 2015) more dairy foods will make people be more realistic and palatable. Short
thinner— only that dairy consumption is fasts are best for athletes because they
10. REGULAR EXERCISE MAINTAINS DAILY related to lower body fat. Alison Booth don’t cause significant muscle loss.
CALORIC EXPENDITURE AFTER WEIGHT LOSS and colleagues from Deakin University Athletes can fast on non-exercise days so
More than 66 percent of Americans in Australia performed a meta-analysis they have plenty of energy for physical
are obese or overweight. Obesity that pooled the results of studies on the activity. We don’t completely understand
increases the risk of heart disease, effects of dairy consumption and calcium how intermittent fasting affects
stroke, back pain, poor metabolic health supplements on bodyweight and body performance. (Strength and Conditioning
and premature death. A recent Gallup composition. Calcium supplements had Journal, 37: 60-71, 2015)
poll found that 51 percent of Americans no effect on weight or fat loss. Dairy
want to lose weight, while only 26 consumption as part of a reduced-calorie 14. FAT BURNING GREATEST AFTER
percent are making a serious effort to diet, on the other hand, caused fat loss AN OVERNIGHT FAST
do so. Weight maintenance is extremely but not weight loss. The researchers Exercising following an overnight
difficult. Ninety-five percent of people concluded that in the short term (four fast will burn more fat than exercising
who lose weight will gain it back again months), including three daily servings after breakfast, according to Korean
within a year. One reason for this is of dairy might promote fat loss. (British researchers. Test subjects reported to the
that metabolic rate slows after weight Journal Nutrition, 114: 1013-1025, 2015) laboratory for a 30-minute treadmill run,

either fasted or after breakfast. When deficiency can make it difficult to lose hormone that normally suppresses
fasted, blood sugar was lower and free weight. The initial vitamin D level is a appetite. Some studies have found
fatty acids, growth hormone and cortisol good predictor of weight loss during that inadequate sleep increased
were higher than when the subjects ate calorie restriction. People with low the risk of obesity by 200 percent.
breakfast. Consistently exercising while vitamin D levels have difficulty losing Inadequate sleep was also linked to
fasted in the morning should result in weight, while those with the highest diabetes and high blood pressure.
greater fat burning and fat loss than levels lost the most weight. People Sleep disturbances are surprisingly
exercising after breakfast. (Journal of should get 400-800 units of vitamin common in children and adults and can
Physical Therapy Science, 27:1929-1932, D from the diet, supplements or sun cause serious health problems, such as
2015) exposure. Low vitamin D levels are a memory loss, coronary artery disease,
problem in many people because they stroke and daytime sleepiness—
15. WAKAME SEAWEED FIGHTS FAT spend much of their time indoors and and contribute to automobile and
Wakame (brown) seaweed contains shun vitamin D-fortified milk in favor of workplace accidents. See your
a chemical called fucoxanthin (FX) that other beverages. (Obesity Reviews, 16: physician for a sleep study if you have
inhibits fat cell growth and promotes 341-349, 2015) insomnia, snore loudly, stop breathing
fat release. A review of literature by for 20 seconds or more during sleep
scientists from the Ukraine and Korea 18. HIGH IRON LEVELS LINKED TO OBESITY or wake frequently at night. (Obesity
noted that most studies on FX have High blood iron, as measured by Reviews, 16: 771-782, 2015)
examined its effect on rats and mice. ferritin, is a marker of poor metabolic
To date, no large-scale studies have health and is associated with an 20. HOT TUB THERAPY PROTECTS AGAINST
been done in humans. Animal studies increased risk of heart attack. An INSULIN RESISTANCE
have shown that FX reduces total body Italian study found that high iron levels Sitting in a hot tub after a monster
fat and abdominal fat, promotes blood reflect total body inflammation. They workout is one of life’s great pleasures.
sugar control, prevents fat accumulation found a relationship between body Pain from sore muscles and joints seems
in the liver and improves the blood mass index (weight in proportion to to melt away. A review of literature by
fat profile. Some studies have found height) and blood iron levels. Blood iron scientists from the Federal University
that FX increases brown fat activation levels decreased during weight loss of Rio Grande do Sul in Brazil found
and increases energy expenditure. caused by low-calorie dieting. Blood that heat therapy from a sauna or hot
Brown seaweed is a natural product iron levels were also linked to high tub could help fight metabolic and
with no known toxic effects. (Nutrition, blood triglycerides and abnormal liver cardiovascular disease. Heat therapy
Metabolism & Cardiovascular Diseases, function. (Nutrition, Metabolism and reduces fasting blood sugar, glycated
published online June 3, 2015) Cardiovascular Diseases, published hemoglobin (a measure of long-term
online March 4, 2015) blood sugar control) and body fat. It also
16. CHILI INGREDIENT IS AN increases nitric oxide secretion, which
EFFECTIVE FAT FIGHTER is an important chemical regulating
Capsaicin (a capsaicinoid) is the blood flow. Heat therapy increases heat
chemical that puts the zing in chili shock protein 70, which improves insulin
peppers. Supplements containing sensitivity, prevents fat accumulation and
capsaicin increase caloric expenditure suppresses inflammation. Sitting in a hot
for several hours and might be useful tub has measurable beneficial effects
as a weight-loss supplement. Capsaicin on health. (Current Opinion Clinical
works by increasing levels of the Nutrition Metabolic Care, 18: 374-380,
“fight-or-flight” hormone epinephrine 2015)
(adrenaline), which speeds fat use
and increases metabolism. A study on 21. HIGH-PROTEIN, LOW-CALORIE DIETS
mice by Baskaran Thyagarajan from the PROMOTE WEIGHT LOSS
University of Wyoming, and colleagues, High-protein diets are effective for
showed that increasing capsaicin in their preventing or treating obesity because
diet prevented obesity by increasing they increase metabolism, suppress
energy expenditure and metabolism. appetite and reduce caloric intake—
Most studies show that capsaicin according to a literature review led
increases daily caloric expenditure by by Heather Leidy from the University
four to five percent and fat use by 10 to of Missouri School of Medicine, and
16 percent. It is not a magic bullet that colleagues. Comparisons of weight-loss
triggers massive weight loss, but helps 19. SLEEP DEPRIVATION INCREASES diets high in carbohydrates, protein or
promote weight control over time. (Study OBESITY RISK mixed nutrients consistently show that
presented at Biophysical Society Annual Lack of sleep disrupts energy the high-protein diets are most effective
Meeting, February 8, 2015) balance, which determines whether for weight loss. As expected, high-
you gain weight, lose weight or stay the protein diets are most effective in people
17. LOW VITAMIN D LEVELS PREVENT same— according to a literature review who actually adhere to the weight-loss
WEIGHT LOSS and meta-analysis conducted by program. High-protein diets contain
Vitamin D deficiency is 35 percent David Allison and colleagues from the between 1.2 and 1.6 grams of protein
higher than normal in obese people, University of Alabama at Birmingham. per kilogram of bodyweight. Each meal
and 24 percent higher in overweight Sleep deprivation increases a hormone should contain 25 to 30 grams of protein.
people— according to a meta-analysis called ghrelin, which promotes (American Journal of Clinical Nutrition,
by Brazilian researchers. Vitamin D appetite. It also reduces leptin, a published online April 29, 2015)
54 FI TNE S S R x for ME N MAY 2016 www.fitnessrxformen.com

22. SUBSTITUTING PROTEIN FOR CARBS energy as heat instead of storing it as fat. Hibernating animals
PROMOTES LONG-TERM FAT LOSS have large amounts of brown fat to keep them warm during
Glycemic load is a measure of how much a food increases the winter. Recent studies have shown that humans also
blood sugar over time. Foods such as refined grains, starches have brown fat, located mainly around the heart and spine
and sugars have a high glycemic load and promote weight and interspersed with white fat cells. A Dutch study found
gain. Decreasing the glycemic load by increasing protein that activating brown fat lowers cholesterol, and protects
intake could have a significant effect on long-term weight the body against atherosclerosis in the coronary arteries
control— according to a Harvard University study led by of the heart and blood vessels of other tissues. Brown fat
Jessica Smith. Changing the dietary composition toward more activation increases in response to cold environments. (Nature
protein and away from simple carbohydrates may be just as Communications, published online March 10, 2015)
important as counting calories for weight loss. Foods such as
yogurt, seafood, skinless chicken and nuts are good choices 25. FAT-MODIFIED MEDITERRANEAN DIET PROMOTES WEIGHT LOSS
for weight reduction. (American Journal of Clinical Nutrition, The Mediterranean diet has positive effects on metabolic
published online April 8, 2015) health and preventing obesity. A large study of nearly 500,000
men and women— aged 25 through 70 who were living in
23. NEW ROLE FOR BROWN FAT IN THE CONTROL OF METABOLISM 10 European countries— found a reduced risk of abdominal
Scientists have known about brown fat for years. However, it obesity in people who followed the Mediterranean diet.
was only recently that we discovered its importance in human The diet is high in vegetables and unsaturated fatty acids.
physiology. Unlike white fat, brown fat dissipates energy as Common foods include olive oil, pasta, fruits, vegetables, lean
heat instead of storing it as fat. Activating brown fat increases meats, fish, nuts and red wine. People living in Mediterranean
calorie burning, reduces whole-body fat and lowers blood countries have the lowest heart disease rates and greatest
sugar and blood fat levels. New research shows that brown longevity in the world. Diet may play an important role in their
fat also secretes chemicals that help regulate metabolism. excellent health.
Exposure to cold is the best way to increase brown fat stores. The Mediterranean diet can be difficult for people not
However, exercise can make regular fat cells more like used to some of its foods. A German study found that feeding
brown fat, which would promote weight control. (Trends in middle-aged, obese people a Mediterranean diet modified
Endocrinology & Metabolism, 26: 231-237, 2015) with butter-flavored canola oil, walnuts and walnut oil with
calorie-controlled, daily sweet snacks promoted weight loss.
24. BROWN FAT ACTIVATION CUTS CHOLESTEROL AND PROTECTS People do better adhering to low-calorie diets when they eat
AGAINST HEART DISEASE familiar foods. Providing limited snacks and familiar foods
Brown fat helps control bodyweight and may help explain helps people avoid cravings associated with weight-loss diets.
why some people are more prone toward obesity than others. (European Journal of Clinical Nutrition, published online
Brown fat is a highly thermogenic fat cell that dissipates February 18, 2015)
ChainINCREASE MAXIMAL STRENGTH WITH VARIABLE
RESISTANCE TRAINING BY MICHAEL J. RUDOLPH, PH.D.
The use of variable resistance while weight training normally includes the use of elastic bands or chains.
Attachment of elastic bands, or chains, to the barbell alters the resistance of the movement through the entire
range of motion, while standard free weights provide a constant resistance throughout the entire lift. The primary
advantage of variable resistance comes from the unique capacity of this training method to alter the resistance on the
bar throughout the entire range of motion, effectively lowering the resistance during the lifter’s weakest range of the
BENCH PRESS BY MICHAEL NEVEUX
lift (sticking point) while increasing resistance within the stronger segments of the lift, where the lifter is naturally
stronger. For instance, typically, the initial phase and lockout phase are stages of the bench press with a greater
CHAIN; SHUTTERSTOCK
inclination for muscular force production than the middle portion of the lift, which is typically where the sticking
point occurs. The impact of variable resistance techniques that successfully match resistance on the bar to maximal
strength output of the lifter throughout the entire movement produces a greater overall load on the lifter, resulting in
greater muscular activity and function, which ultimately promotes greater strength gains.1,2 Furthermore, reducing
the impact of the sticking point tends to increase the velocity of the bar throughout the entire range of motion, which
activates the more powerful fast-twitch muscle fibers, further enhancing strength development.

FitRxTRAINING
damage and/or increased metabolic stress, which
VARIABLE RESISTANCE FROM ELASTIC BANDS powerfully enhances muscle. Clearly demonstrating
ACTIVATES MORE MUSCLE the ability of elastic bands to build muscle, a study
Elastic bands provide greater resistance through the entire movement by Colado et al.5 found that elastic resistance is
as the band is stretched throughout the movement, causing increased as effective as, if not better than, free weights or
tension within the band that generates greater resistance. This form resistance machines at increasing both lean body
of variable resistance from elastic bands provides benefits in certain mass and strength.
weightlifting movements such as the bench press. Since greater muscular
force occurs in the initial phase of the bench press, greater momentum CHAINS CAUSE STRENGTH GAINS
is generated throughout the rest of the movement when using free The positive impact on strength from variable
weights, because free weights provide a constant resistance. Once the resistance coming from chain-loaded training
weight has built up momentum in the initial phase, less muscle activity occurs when appropriately positioned chains on
is required to continue moving the weight throughout the rest of the the barbell, that settle to the ground one link at a
movement, thus diminishing the training effect. However, the increase time during the descent portion of the movement,
in resistance generated from elastic bands negates the production of effectively decrease the resistance on the bar
momentum, disallowing the momentum-driven propulsion of the bar as more and more links in the chain rest on the
through the rest of the movement, creating a demand for greater muscle ground. In addition, going in the upward direction
lifts the chain off the ground one link at a time,
incrementally increasing the resistance of the
bar throughout the ascent phase of the lift. Once
again, when the variation in resistance adequately
matches the increase or decrease in muscular force
that naturally occurs during the movement, the
chains effectively provide a potent stimulus that
uniquely drives strength gains.
PREFERENTIALLY TRIGGER FAST-TWITCH

MUSCLE FIBER
The key impact on strength from the use of
chains is a relatively greater velocity of the bar
throughout the entire movement, which is crucial
for maximizing strength— as greater velocity on
the bar throughout the movement preferentially
stimulates the growth of the more powerful
fast-twitch muscle fibers, promoting a superior
propensity for strength and power.
Because training with chains inherently
increases the velocity of the bar, the use of chains
activity that ultimately stimulates greater size and strength. This effect plausibly activates fast-twitch muscle fiber
was clearly demonstrated in a study by Jalal et al.3, which showed a 15 contraction over slow-twitch muscle fibers. This is
percent increase in muscle activity during elastic resistance training when based on a well-established rule called the size
compared to free-weight training. Moreover, the comparison between principle, which asserts that more force production
elastic training and free-weight training in this study also showed a required by the muscle preferentially activates the
considerably higher level of muscle activation in the later phases of the larger, fast-twitch muscle fiber. The requirement for
movement, supporting the concept that the increased resistance from greater force production when bench pressing at
elastic bands as they are stretched required the continual development of high velocity is based on the simple relationship
muscular force throughout the entire concentric portion of the movement. between velocity and acceleration, where an
increase in velocity also increases acceleration,
ELASTIC BANDS GENERATE GREATER MUSCLE TENSION, and according to the well-known equation (Force
BOOSTING MUSCLE GROWTH = Mass x Acceleration), the increased acceleration
Elastic resistance naturally produces a greater amount of tension on of the bar increases the force required to lift the
the muscle compared to free weights, because, as previously stated, it bar. As a result, fast twitch-fibers are preferentially
has the capacity to minimize momentum— increasing muscle activity activated, improving strength, as fast-twitch muscle
throughout the entire movement, which effectively increases the amount of fibers produce much more force relative to slow-
time the muscle is under tension. In addition, elastic bands also produce twitch muscle fibers.
resistance independent of gravity, which fails to produce tension on the
muscle during specific phases of certain lifts. For example, free-weight References:
biceps curls produce very little muscle tension at the top of the concentric 1. Anderson CE, Sforzo GA and Sigg JA. The effects of combining
phase, due to the prominent horizontal movement of the weight that no elastic and free weight resistance on strength and power in athletes. J
Strength Cond Res 2008;22, 567-574.
longer creates gravitational resistance. On the other hand, the precisely 2. Elliott BC, Wilson GJ and Kerr GK. A biomechanical analysis of the
sticking region in the bench press. Med Sci Sports Exerc 1989;21, 450-462.
positioned use of elastic bands that causes the elastic material to be 3. Jalal FY, Hamid M, et al. Resultant muscle torque and
stretched throughout the movement places resistance on the biceps electromyographic activity during high intensity elastic resistance and
free weight exercises. European Journal of Sport Science 2013;13, 155-163.
throughout the entire range of motion. The continuous tension from elastic 4. Pinto RS, Gomes N, et al. Effect of range of motion on muscle
resistance training should stimulate greater muscle growth, as it has been strength and thickness. J Strength Cond Res 2012;26, 2140-2145.
5. Colado JC and Triplett NT. Effects of a short-term resistance
well documented4 that greater time under tension potently increases program using elastic bands versus weight machines for sedentary
mechanical tension on the muscle cell, producing more muscle cell middle-aged women. J Strength Cond Res 2008;22, 1441-1448.

s
Cool
FitRx
● THE BEST IN TRAINING,

NUTRITION, HEALTH, AND SUPPLEMENTATION INFORMATION
IN THIS SECTION
62
CARDIO BURN
66
FAT ATTACK
70
HARD 'CORE' TRAINING
74
MUSCLE FORM &
FUNCTION
80
SUPPLEMENT EDGE
82
M.A.X. MUSCLE PLAN
86
SUPPLEMENT
REVIEW
88
ULTIMATE IN NUTRITION
MUSCLE AND STRENGTH
BEST SQUAT WORKOUT FOR STRENGTH
HEAVY WEIGHT VERSUS
92
MEN'S HEALTH
LIGHTER LOADS TO FAILURE
SEE PG.76 94
MR. INTENSITY

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FitRxCoolDOWN CARDIO BURN
● BY NICK TUMMINELLO
GET OUTSIDE!
CARDIO AND
BODYWEIGHT CIRCUIT
TO BURN FAT FAST
The outdoor workout provided 200-yard shuttle run = four round from the starting line. However,
in this article, which requires no trips between the cones I recommend jogging up to the
additional training equipment to 250-yard shuttle run = five starting point in order to reduce the
perform except a grass field and round trips risk of injury that can come from
a nice day, involves supramaximal 300-yard shuttle run = six quick starts.
interval training and a metabolic round trips • Drive with your arms while
bodyweight training circuit. Between rounds, use a work-to-rest running.
This workout is not only designed ratio of 1:3 or 1:2, depending on your
to help you maximize the metabolic fitness level. For example, using a SMIT Option #3: Hill Sprint
cost (so you can burn more 1:3 ratio, if it takes you one minute to Set-up: Find a fairly steep hill at
calories both during and after the complete a 300-yard shuttle sprint, least 20 yards long. If you’re lucky,
workout), but also to challenge you then rest for three minutes before you’ll find one that is 40 yards or
on multiple levels while allowing starting the next round. Perform two even longer.
you to get outside and use the best to five rounds depending on your Action: Run up the hill as fast as
piece of exercise equipment ever fitness level. you can, then walk down slowly to set
developed— the human body. up your next run.
COACHING TIPS Use a work-to-rest ratio of 1:3 or
PERFORMING THE • You can start your shuttle runs 1:4 between rounds, depending on
SUPRAMAXIMAL INTERVAL from the starting line. However, your fitness level. For example, using
TRAINING PORTION OF THE I recommend jogging up to the a 1:3 ratio, if it takes you 20 seconds
WORKOUT starting point in order to reduce the to complete a hill sprint, then rest
Research has demonstrated that potential risk of injury that can come roughly 60 seconds before starting
high-intensity interval training from quick starts. the next round. Perform five to 10
(HIIT) improves work capacity (i.e., • Drive with your arms while rounds depending on your fitness
conditioning), glucose metabolism sprinting. level.
and fat burning.1,2,3 And, the most
effective form of HIIT at improving SMIT Option #2: Gasser Run COACHING TIPS
fitness and performance may be Set-up: Place two cones 50 yards • Do not take short, choppy steps;
supramaximal interval training apart. take a full stride on each step.
(SMIT),4 which is why this workout • Drive with your arms while
includes three SMIT options to Action: Jog up to the start cone, running.
choose from. then run as fast as you can back and • To vary your leg movement, you
To perform this workout, choose forth between the cones. Unlike in can walk backward down the hill
one of the three following SMIT shuttle sprints, you don’t touch the between sprints.
exercise for the parameters cones at the turns; therefore, you stay
described. You’ll then perform the more upright. PERFORMING THE METABOLIC
metabolic bodyweight circuit in the Use a work-to-rest ratio of 1:3 or BODYWEIGHT CIRCUIT
following section. 1:2 between rounds, depending on TRAINING PORTION OF THE
your fitness level. Perform two to five WORKOUT
SMIT Option #1: Shuttle Run rounds. Not only does research
Set-up: Place two cones 25 yards demonstrate that the higher the
apart. COACHING TIPS intensity, the greater the metabolic
Lengths are as follows: • You can start your gasser runs impact,5 which we took advantage of

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FitRxCoolDOWN CARDIO BURN
in the SMIT portion of this workout, the ground. Similar to jumping rope, Animal Pattern 4: Spider Crawl
but research also consistently reports the stride requires a double-foot Assume a push-up position, and
that a direct relationship exists strike pattern, or right-right followed move laterally. Your arms can cross,
between the duration of exercise by left-left hops. You also have to but not your legs. Don’t let your
and excess post-exercise oxygen coordinate the pumping of your arms hips sag and be sure not to lift your
consumption (EPOC),6 which is the to the double-foot strikes. butt in the air any higher than your
number of calories expended (above shoulders. Move 10 yards in the
resting values) after an exercise Animal Pattern 2: Alligator Crawl same direction. Then reverse the
bout. In order to help you get the Starting in the push-up position, motion moving 10 yards back to the
best of both worlds, this portion of lower your chest slightly and bring start. [For an example of how to do
the workout is designed to keep you your right knee to your right elbow. this move, search Nick Tumminello’s
moving for more extended periods of As you push up, reach your right arm video on YouTube: “Outdoor
time than you did in the SMIT portion forward and bring your left knee Bodyweight Workout – Spider craws
of the workout. to your left elbow. Drop back into a & Skips – Metabolic Conditioning.”]
The following metabolic partial push-up, and when you come
bodyweight training circuit combines up, reach forward with your left arm Agility Drill 4: Carioca
various crawling type patterns, and bring your right knee to your Start with your feet a little wider
which we call “animal patterns,” with right elbow. Repeat. [For an example than hip-distance apart, knees
various upright agility drills. You’ll of how to do this move, search Nick soft. Use your left foot to push off,
alternate between animal patterns Tumminello’s video on YouTube: crossing it behind the right foot and
(performed on the ground) and “Outdoor Bodyweight Workout transferring your weight onto it.
agility drills (performed standing), – Alligator Crawls & Locomotion – Move your right foot to the side until
performing each animal pattern and Metabolic Conditioning.”] you’re back to your starting stance.
agility drill pair twice through before Now cross your left foot in front,
moving on to the next pair of drills, Agility Drill 2: Backward Run stepping onto it. Move your right foot
which you’ll also perform twice, and Take long strides as you run to the side. Continue moving to your
so on. backward while maintaining a right, crossing the left foot behind,
Each paired-set is done for a total relaxed upper-body and torso while then in front, until you reach the
of 20-30 yards up and 20-30 yards you coordinate the pumping of your end of your planned distance. Then
back for a total of 40-60 yards per arms. reverse your direction. ■
lap. You’ll perform each of the animal
patterns for roughly 10 yards. You’ll Animal Pattern 3: Rabbits Nick Tumminello is the owner
then stand upright and perform the With your feet wider than of Performance University in Fort
agility drill for another 10 to 20 yards shoulder-width, squat down low and Lauderdale, Florida. He’s also the
moving in the same direction. Then hinge forward at your hips, placing author of the book Strength Training
you’ll turn around, and perform the your hands in front of your feet. for Fat Loss and the DVD by the same
same agility drill all the way back Lift your feet off of the ground and name. For more information visit www.
(20-30 yards) to where you started. drive your legs forward so they end NickTumminello.com.
Once completing this sequence twice up outside your hands. Repeat this
through, you’ll switch to performing action, continuing to move forward.
REFERENCES
a different animal pattern and a 1. Perry, Christopher G.R.; Heigenhauser, et al.
(December 2008). “High-intensity aerobic interval
different agility drill twice through in Agility Drill 3: Lateral Shuffle training increases fat and carbohydrate metabolic
the same manner, and so on. Assume an athletic-ready position capacities in human skeletal muscle”. Applied
Physiology, Nutrition, and Metabolism 33 (6):
The main goal is to finish this with your feet hip-width apart and 1112–1123.
entire circuit— all of paired sets knees bent with your weight back in 2. Laursen, P.B.; Jenkins D.G. (2002). “The
of animal patterns and locomotion your flexed hips. Shift your weight Scientific Basis for High-Intensity Interval Training:
Optimising Training Programmes and Maximising
drills— in as little time as possible, toward your right, picking up your Performance in Highly Trained Endurance Athletes”.
without sacrificing the quality of the right foot and explosively pushing Sports Medicine 32 (1): 53–73.
technique demonstrated in any of the your left foot into the ground to start 3. Talanian, Jason L.; Stuart D. R. Galloway, et al.
(2007). “Two weeks of high-intensity aerobic interval
drills. moving to your right. Continue to training increases the capacity for fat oxidation
move to your right in this manner: during exercise in women”. Journal of Applied
Physiology 102 (4): 1439–1447.
Animal Pattern 1: Tiger Crawl picking up the right foot and placing 4. Endurance and sprint benefits of high-
On all fours, step off with your it to the right while pushing the left intensity and supra-maximal interval training.
right foot and left arm, keeping your foot into the ground to generate force Cicioni-Kolsky D, Lorenzen C, Williams MD, Kemp
JG. Eur J Sport Sci. 2013 May;13(3):304-11.
knees off the ground. Be sure to keep and momentum for the sideways 5. Zalesin KC, Franklin BA, Lillystone MA, et
your hips and shoulders fairly level. movement. Your feet should remain al. Differential loss of fat and lean mass in the
Repeat on the other side. Continue parallel with one another with the morbidly obese after bariatric surgery. Metab
Syndr Relat Disord. 2010;8(1):15–20. doi:10.1089/
moving forward, alternating sides. toes facing forward. Then, reverse the met.2009.0012.
direction by shifting your weight over 6. Santarpia L, Contaldo F, Pasanisi F.
Body composition changes after weight-loss
Agility Drill 1: High Knee Skips your left leg, push off with the right interventions for overweight and obesity. Clin Nutr.
Stay tall, bend your knee and raise foot and begin shuffling back to the 2013;32(2):157– 161. doi:10.1016/j.clnu.2012.08.016.
your upper leg until it’s horizontal to starting point.

FitRxCoolDOWN FAT ATTACK
● BY MICHAEL RUDOLPH, Ph.D.
LOSE YOUR GUT:

THERMOGENIC AND
BROWN FAT ACTIVATORS
TOP
10
The nutritional supplement world has seen its fair share of “fat-burning” products UCP-1 production within the
claiming to be able to reduce body fat by simply increasing the rate at which fat is cell, effectively improving the
oxidized, or burned, within the body. While this approach to a leaner body seems thermogenic process. Since all
pretty logical, it has one major drawback— as increasing the level of fatty acid oxida- of these compounds remove the
tion simply results in the production of more of the energy-rich molecule ATP— which, requirement for prolonged cold
at first glance, may not seem problematic. However, higher levels of ATP do not reduce exposure, they represent a much
body fat. In fact, what it will do is trigger homeostatic mechanisms within the body that more practical way to generate
will simply convert this ATP surplus back into body fat within a rather short period of thermogenic-driven fat loss.
time. So, the fundamental problem with merely converting body fat into ATP is that this There are many different com-
process does not increase the amount of energy expenditure— which is the only valid pounds that trigger thermogenesis,
way to reduce body fat. with some being much more effec-
Recent attempts to advance fat loss by explicitly boosting energy expenditure have tive than others. So, after countless
included the use of several naturally occurring compounds that target brown adipose hours of scouring through the sci-
tissue, or brown fat. This type of fat, despite being fat itself, has the unique capacity to ence, we’ve compiled a list of the
reduce the other type of fat, white adipose tissue, which is usually referred to as body top 10 thermogenic supplements
fat. Brown fat minimizes body fat by activating a process known as thermogenesis that that potently increase energy ex-
increases energy expenditure— which, once again, is essential to minimize body fat. penditure, giving an uncommon
ability to burn fat and keep if off.
Brown fat is able to increase energy the beta-adrenergic receptors embedded Green tea extract containing con-
expenditure because it contains a dif- within the cellular membranes of brown centrated catechins is not recom-
ferent type of fat cell that uncouples fat fat initiates uncoupled fatty acid oxidation mended in this review, because of
burning with ATP production, converting or thermogenesis, generating heat. While possible liver toxicity!
the energy from fatty acid oxidation into prolonged exposure to cold temperatures
heat instead. Most cells within the body
can perform thermogenesis to varying
degrees. However, brown fat performs
for roughly two hours has been shown to
effectively trigger brown fat activity and fat
loss1, using this approach to lower body fat
1.CAFFEINE RAISES YOUR
THERMOGENIC BUZZ
Caffeine is best known as the ac-
thermogenesis most effectively— as each is rather impractical, based on the consid- tive ingredient in coffee that stimu-
brown fat cell has more fat-incinerating erable amount of time necessary to trigger lates the central nervous system,
mitochondria that possess a higher con- the fat-burning capacity of brown fat. impeding drowsiness and restoring
centration of the UCP-1 protein that is Many studies have shown that other alertness. Caffeine is also a potent
directly responsible for the thermogenic members of the TRPV family are activated thermogenic compound. In fact, a
function of uncoupling fat oxidation with outside of the brain by various food- single dose of 100 milligrams of
ATP production. As a result, brown fat has related compounds, instead of cold caffeine can increase thermogeni-
a greater capacity than any other cell in temperatures. Some of these compounds cally driven energy expenditure
the body to thermogenically burn more bind directly to TRPV receptors within by approximately 100 calories per
fat and uncouple this process to energy the oral cavity, similarly activating day2, demonstrating that regularly
production, ultimately increasing energy the sympathetic nervous system and ingested doses of caffeine can have
expenditure and fat loss. stimulating the thermogenic process a significant influence on energy
Thermogenesis in brown fat is typically within brown fat. Other compounds have balance and fat loss.
triggered by exposure to cold tempera- been identified that also induce brown
tures, as thermogenically derived heat
can be used to warm up the body. Cold
temperatures stimulate the TRPV recep-
fat thermogenesis, either by directly
stimulating noradrenaline release or
activating the adrenergic receptors within
2. P-SYNEPHRINE (FROM
CITRUS AURANTIUM)
SAFELY BOOSTS
tor within the brain, which triggers the brown fat. Several other thermogenic THERMOGENIC FAT LOSS
sympathetic nervous system, resulting in compounds have been identified that P-Synephrine is an alkaloid
the release of noradrenaline. The subse- more directly enhance the functional found in bitter orange and other
quent interaction between adrenaline and capacity of brown fat by increasing citrus fruits including oranges

and grapefruits3, and is widely BROWN FA AT HASSA
used for weight management.
Studies show that P-synephrine
GREATERRC CAPACITY
C Y
specifically binds to beta-3 THAN ANY YOOTHER R
adrenergic receptors found CELL IN THE
T BODY
O Y
in brown fat.4 This class of TO THERMOG
MOGENI-
adrenergic receptor explicitly CALLY BUURN MORE
O
activates thermogenesis within
brown fat. In line with this finding,
FAT AND UUNCOUPLE
COU
P-synephrine has been shown THIS PROCCESS
SS TO
O
to elicit a thermogenic effect ENERGY P PRODUC-
O UC
by increasing resting metabolic TION, ULT
TIMATELY Y
rate in humans, with no adverse INCREASIINGG ENER-
impact on heart rate or blood
pressure, which typically occurs
GY EXPENNDITURE
U
by activating the beta-1 and beta- AND FAT LOSS
LOSS.
2 adrenergic receptors.5
3. DOPAMINE ACTIVATORS:
TYROSINE AND L-DOPA
5. BILE ACIIDS ACTIVATE
THERMOGOGENESIS
S S BY
NG THYROID
STIMULATING O
(FROM MUCUNA PRURIENS) HORMONE ACTIVITY
AC Y
DRIVE THERMOGENESIS
essrxformen.com
Bile acids typ
pically emulsify f
Consumption of the dopamine fat for improvedd digestion. The
precursors tyrosine and L-Dopa ds as a supple-
use of bile acid pp
increases dopamine production ment also proviides resistance
and function.6,7,8 The neurotrans- to diet-inducedd obesity y by
y
mitter dopamine regulates neu- upregulating th hyroid hormone
rons that initiate the thermogenic function, whichh boosts thermo-
process. In fact, energy expen- genesis in brow wn fat.111 More
Mo e
diture was shown to increase in precisely, bile acids
a have the
subjects infused with dopamine capacity to bind d to the TGR-5
in a dose-dependent manner, receptor embe edded in the
where greater levels of dopamine cellular membrrane e of
o brown
o n
increased the amount of energy fat. The interacttion
o between
e ee
expenditure.9 Consequently, the bile acids and the
t TGR-5 recep- p
capability of tyrosine and L-Dopa he expression
tor escalates th p of the
to increase dopamine levels enzyme deiodinase, which cata-
should produce a robust thermo- lyzes the produ uction of the active
genic effect, supporting consid- thyroid hormon ne triiodothyronine
y
erable fat loss. or T3. Greater T3
T results
e in the
e
UCP-1 production,
stimulation of U p
4. URSOLIC ACID
INCREASES BAT
LEVELS FOR ENHANCED
which enhance
mogenesis.
es brown
o fat ther-
e
THERMOGENESIS
Another powerful approach
that exploits the thermogenic po-
6,7. KAEM
MPFEROL AND
UROPEIN—
OLEU
OLS
POLYPHENO
O
S THAT
tential of brown fat involves in- IMPROVE TH O
HYROID
creasing the amount of brown fat FUNCTION AND
A FAT
in the body. A compound found BURNING
in many fruits and herbs, known A wide varieety of ppolyphe-
p
as ursolic acid, has recently been nolic compounds also enhance
shown to increase brown fat lev- thermogenic fa at loss. One
els.10 Ursolic acid has also been of the more pottent being g
shown to increase the expression oleuropein, a polyphenolic
p yp
of UCP-1, effectively increas- found in extra-vvirgin
g olive
ing the thermogenic capacity of enhance nor-
oil, which can e
brown fat. This combined action adrenaline secreretion
o and
gives ursolic acid the unique increase UCP-1 1 in brown
o n
capacity to increase both the fat, triggering ther-
t
activity and quantity of brown mogenesis.12 A Another
o e
fat, providing an extraordinary polyphenolic w with re-
capacity to increase thermogeni- markable therm mogenic
cally driven energy expenditure properties isolaatedd
and considerable fat loss. sourc-
from different so c

FitRxCoolDOWN FAT ATTACK
es such as tea, broccoli and grapefruit is the compound

kaempferol. This compound uniquely activates the thermo-
genic process in muscle cells. All cells have the capacity to
9.FORSKOLIN (FROM COLEUS FORSKOHLII)
Forskolin is a chemical produced by the Indian coleus
plant that activates the enzyme adenylyl cyclase within
burn fat and expend energy via thermogenesis. Kaempferol brown fat, resulting in greater cyclic AMP (cAMP) levels.
also stimulates thyroid hormone production, which stimu- Increased levels of cAMP in brown fat cells also occur when
lates thermogenesis in brown fat13, giving kaempferol the noradrenaline binds to the beta-adrenergic receptor, trig-
unusual capability to activate thermogenesis in different gering thermogenesis. Therefore, the ability of forskolin to
cell types within the body, which most certainly contributes increase cAMP levels in brown fat also enhances thermo-
to its robust fat-scorching capacity. genesis. In fact, it has been reported that hamsters and rats
given forskolin increased oxygen consumption and ther-
8.SPICES: CAPSAICIN, PIPERINE, GINGER

(GINGEROLS), CINNAMON (CINNAMALDEHYDE)
Capsaicin is the spice found in chili peppers that contrib-
mogenic activity of brown fat.19 Furthermore, forskolin does
not interact with beta-receptors in brown fat cells like nor-
adrenaline does20, indicating that forskolin could have an
utes to the hot and spicy flavor of the chili pepper. Capsaicin additive impact on thermogenesis when taken with other
directly binds and activates the TRPV1 receptor within the thermogenic compounds that directly trigger noradrena-
oral cavity— which releases noradrenaline, boosting ther- line release and beta-adrenergic production of cAMP—
mogenesis in brown fat. Several studies have shown that a producing superior levels of thermogenic fat loss.
single ingestion of capsaicin can activate brown fat thermo-
genesis14,15, while longer term ingestion of roughly six weeks
increased thermogenesis in brown fat, resulting in reduced
body fat.16 Interestingly, this six-week study also showed
10.MELATONIN
Melatonin is a hormone secreted by the pineal
gland in the brain that regulates the sleep/wake cycle,
thermogenic activity in brown fat contributed significantly helping you fall asleep. Melatonin is also involved in en-
to fat loss in individuals who had an extremely low amount ergy metabolism and bodyweight control. Many studies
of brown fat before the study began, which strongly sug- show that melatonin reduces bodyweight and abdominal
gests that long-term intake of capsaicin can also increase the fat21 without eating less or increasing physical activity. Con-
amount of brown fat in the body. ceivably, melatonin reduces fat without decreasing food
Three more spices— piperine, the spicy compound from consumption or physical activity by activating thermogen-
black pepper; cinnamaldehyde, the pungent ingredient in esis in brown fat22, which increases energy expenditure and
cinnamon; and gingerol, the active constituent in ginger— thus fat loss. ■
also strongly induce thermogenic fat loss. Like capsaicin,
piperine and gingerol activate the TRPV1 receptor while For most of Michael Rudolph’s career he has been engrossed in the exercise
cinnamaldehyde activates the TRPA1 receptor, a member world as either an athlete (he played college football at Hofstra University),
personal trainer or as a research scientist (he earned a B.Sc. in Exercise Science
within the TRPV1 family of receptors. Activation of this fam- at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology
ily of receptors triggers thermogenic energy expenditure in from Stony Brook University). After earning his Ph.D., Michael investigated
a similar fashion to capsaicinoids17,18, which ultimately de- the molecular biology of exercise as a fellow at Harvard Medical School and
pletes body fat in a similarly powerful way. For best results, Columbia University for over eight years. That research contributed seminally
take quick-release supplements of capsaicin. Coated or to understanding the function of the incredibly important cellular energy sensor
AMPK— leading to numerous publications in peer-reviewed journals including the
delayed-release capsaicin may not be as effective because
journal Nature. Michael is currently a scientist working at the New York Structural
they bypass TRPV1 receptors in the stomach and upper gas- Biology Center doing contract work for the Department of Defense on a project
trointestinal tract. involving national security.
REFERENCES
1. Yoneshiro T, Aita S, et al. Brown adipose tissue, 1672-1677. 16. Yoneshiro T, Aita S, et al. Recruited brown adipose
whole-body energy expenditure, and thermogenesis in 9. Ruttimann Y, Schutz Y, et al. Thermogenic and meta- tissue as an antiobesity agent in humans. J Clin Invest
healthy adult men. Obesity (Silver Spring) 2011;19, 13-16. bolic effects of dopamine in healthy men. Crit Care Med 2013;123, 3404-3408.
2. Dulloo AG, Geissler CA, et al. Normal caffeine con- 1991;19, 1030-1036. 17. Yoneshiro T and Saito M. Transient receptor poten-
sumption: influence on thermogenesis and daily energy 10. Kunkel SD, Elmore CJ, et al. Ursolic acid increases tial activated brown fat thermogenesis as a target of food
expenditure in lean and postobese human volunteers. Am J skeletal muscle and brown fat and decreases diet-induced ingredients for obesity management. Curr Opin Clin Nutr
Clin Nutr 1989;49, 44-50. obesity, glucose intolerance and fatty liver disease. PLoS Metab Care 2013;16, 625-631.
3. Nelson BC, Putzbach K, et al. Mass spectrometric One 2012;7, e39332. 18. McNamara FN, Randall A and Gunthorpe MJ. Effects
determination of the predominant adrenergic protoalkaloids 11. Watanabe M, Houten SM, et al. Bile acids induce of piperine, the pungent component of black pepper, at the
in bitter orange (Citrus aurantium). J Agric Food Chem energy expenditure by promoting intracellular thyroid human vanilloid receptor (TRPV1). Br J Pharmacol 2005;144,
2007;55, 9769-9775. hormone activation. Nature 2006;439, 484-489. 781-790.
4. Shannon JR, Gottesdiener K, et al. Acute effect of 12. Oi-Kano Y, Kawada T, et al. Oleuropein, a phenolic 19. Scarpace PJ and Matheny M. Thermogenesis in
ephedrine on 24-h energy balance. Clin Sci (Lond) 1999;96, compound in extra virgin olive oil, increases uncoupling brown adipose tissue with age: post-receptor activation by
483-491. protein 1 content in brown adipose tissue and enhances forskolin. Pflugers Arch 1996;431, 388-394.
5. Stohs SJ, Preuss HG, et al. Effects of p-synephrine noradrenaline and adrenaline secretions in rats. J Nutr Sci 20. Zhao J, Cannon B and Nedergaard J. alpha1-
alone and in combination with selected bioflavonoids on Vitaminol (Tokyo) 2008;54, 363-370. Adrenergic stimulation potentiates the thermogenic action
resting metabolism, blood pressure, heart rate and self- 13. da-Silva WS, Harney JW, et al. The small poly- of beta3-adrenoreceptor-generated cAMP in brown fat cells.
reported mood changes. Int J Med Sci 2015;8, 295-301. phenolic molecule kaempferol increases cellular energy J Biol Chem 1997;272, 32847-32856.
6. Hull KM and Maher TJ. Effects of L-tyrosine on expenditure and thyroid hormone activation. Diabetes 21. Wolden-Hanson T, Mitton DR, et al. Daily melato-
mixed-acting sympathomimetic-induced pressor actions. 2007;56, 767-776.
nin administration to middle-aged male rats suppresses
Pharmacol Biochem Behav 1992;43, 1047-1052. 14. Yoneshiro T, Aita S, et al. Nonpungent capsaicin
body weight, intraabdominal adiposity, and plasma leptin
7. Tharakan B, Dhanasekaran M, et al. Anti-Parkinson analogs (capsinoids) increase energy expenditure through
botanical Mucuna pruriens prevents levodopa induced the activation of brown adipose tissue in humans. Am J Clin and insulin independent of food intake and total body fat.
plasmid and genomic DNA damage. Phytother Res 2007;21, Nutr 2012;95, 845-850. Endocrinology 2000;141, 487-497.
1124-1126. 15. Saito M and Yoneshiro T. Capsinoids and related 22. Tan DX, Manchester LC, et al. Significance and
8. Katzenschlager R, Evans A, et al. Mucuna pruriens food ingredients activating brown fat thermogenesis and application of melatonin in the regulation of brown adipose
in Parkinson’s disease: a double blind clinical and phar- reducing body fat in humans. Curr Opin Lipidol 2013;24, tissue metabolism: relation to human obesity. Obes Rev
macological study. J Neurol Neurosurg Psychiatry 2004;75, 71-77. 2011;12, 167-188.

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FitRxCoolDOWN HARD CORE TRAINING
● BY BRAD SCHOENFELD, PH.D., CSCS, FNSCA
SELECTIVELY
CAN YOU
TARGET THE LOWER ABS?
No area of the body gets more atten-
tion than the abs. Having a pronounced
“six-pack” is widely considered the
has produced conflicting results on the
topic. Several studies show an ability
to target the lower abdominal area2,9,13,
ultimate sign of peak physical condi- while others have failed to find signifi-
tion; it is the centerpiece of your body. cant differences in activation between
But as every gym rat knows, achiev- regions.1,3,6 An issue with some of the
ing an etched six-pack isn’t easy. And research is the use of the leg raise as
without question, the lower abdominal the exercise of choice for the lower abs.
region tends to be the most problem- Here’s the rub: simply raising and
atic aspect from a muscle development lowering the legs dynamically
standpoint. works the hip flexors; the ab-
While the upper abs generally re- dominal muscles are active,
spond rather readily to intense training, but only isometrically to
the lower portion always seems to lag stabilize the movement.
behind. This is in part due to the struc- As previously shown in
ture of the abdominal musculature. The research from my lab,
rectus abdominis is a tapered muscle; isometric abdominal
it is wide at the top and narrow at the training has no effect
bottom. Consequently, because there is on segmental activa-
much less muscle to work with, devel- tion of the abdomi-
oping the lower abdominal region is a nal musculature.10
difficult proposition. In order to actually
The question is, can you selectively target the lower
train the lower abs to bring about great- abs, you need
er development in this area? to dynamically
To help answer this question, a little perform a pos-
anatomy is in order. Contrary to what terior pelvic tilt
many believe, the rectus abdominis where the pelvis
isn’t a group of independent muscles. is drawn upward
Rather, it is one long muscular sheath toward to the
that runs from just below your chest umbilicus. This
bone (i.e., sternum) all the way down movement, as
into your pelvis (i.e., crest of the pu- can be achieved
bis). However, the rectus abdominis is in the reverse
partitioned by tendinous intersections, crunch and hanging
which are fibrous bands of connective knee raise, causes
tissue that compartmentalize the abs more shortening to
into segments and visually produce the take place in the lower
“six-pack” appearance. Moreover, the region, thus stimulat-
upper and lower aspects of the muscle ing the lower abs to a
are segmentally innervated by ventral greater extent than the
rami of the lower six or seven thoracic upper abs. But while the
nerves4, thereby providing a mecha- approach makes sense in
nism for selective activation. So from an theory, several studies that
anatomical standpoint, there is at least employed exercises involv-
a logical basis for targeting different ing a posterior pelvic tilt (i.e.,
aspects of the rectus abdominis. reverse crunch and hanging
So the next question is, does logic knee raise) nevertheless found
translate into practice? no differences in muscle activity
Research investigating muscle ac- of the upper versus lower rectus
tivation via electromyography (EMG) abdominis.1,3

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FitRxCoolDOWN HARD CORE TRAINING
So what gives? The bottom line here is that you must

It appears the answer might be related initiate a posterior pelvic tilt if you want to
to proper exercise performance. increase activation of the lower abdominal
In one of the more novel study designs musculature. This is accomplished by lifting
on the topic, Sarti et al.9 separated partici- only from the butt so that you bring your
pants into two groups— a high physical pelvis up toward your belly button— stan-
activity group that trained seriously for dard leg raises are primarily a hip flexor
at least one and a half hours, three days a exercise and will only work your abs stati-
week for three years, and a low physical cally, without targeting the lower aspect
activity group that did not meet this crite- of the abs. Maximizing involvement of the
rion. Each of these two groups performed lower abs is somewhat of a tricky proposi-
a crunch (intended to target the upper tion because the pelvis has a very limited
abs) and a reverse crunch (intended to range of motion and, if strict attention is not
target the lower abs). EMG readings were paid to proper form, your hip flexors will
obtained to determine muscle activity in tend to dominate during exercise perfor-
the upper and lower abdominal region. mance.You therefore must attempt to exert
Exercise performance was monitored maximal effort into each contraction, forc-
by fitness professionals, and the groups ing the lower portion of the abs to execute
were then further subdivided into cor- the movement. Provided you perform the
rect and incorrect performers— based movement correctly, you should be able to
on the participant’s ability to perform the elicit greater development in the lower ab-
exercises properly (in this case, correct dominal region over time.
performance of the reverse crunch was Importantly, remember that abdominal
dependent on the participant being able training does nothing to reduce fat stores
to initiate a posterior pelvic tilt). The inter- in the midsection.5,8 You can perform re-
esting finding of this study was that only verse crunches until the cows come home,
the physically active participants deemed but won’t see the results unless you’re
“correct performers” were able to target super lean. So pay heed to the adage that
their lower abs! ab aesthetics start in the kitchen, and make
A recent study of Middle Eastern belly sure to dial-in your diet to achieve a truly
dancers lends further support for the abil- defined six-pack. ■
ity to preferentially recruit the upper and
lower rectus when the person is skilled at REFERENCES
performance.7 EMG analysis of the rectus
1. Clark KM, Holt LE and Sinyard J. Electromyographic
abdominis showed significant differences comparison of the upper and lower rectus abdominis during
in activation levels between the upper and abdominal exercises. J Strength Cond Res 2003;17: 475-483.
lower abs throughout dance movements. 2. Duncan M. Muscle activity of the upper and lower rectus
abdominis during exercises performed on and off a Swiss ball. J
The results provide compelling evidence Bodyw Mov Ther 2009;13: 364-367.
that provided you have muscular control 3. Escamilla RF, Babb E, et al. Electromyographic analysis of
traditional and nontraditional abdominal exercises: implications
over your abdominal region, the rectus for rehabilitation and training. Phys Ther 2006;86: 656-671.
abdominis does function as semi-indepen- 4. Gray H. Gray’s Anatomy: The Anatomical Basis of
Medicine and Surgery. London; Pearson Professional Ltd, 1995.
dent units that can be selectively targeted 5. Katch FI, Clarkson PM, et al. Effects of sit-up exercise
depending on the choice of exercise. training on adipose cell size and adiposity. Research Quarterly
Given that you can in fact target the low- for Exercise and Sport 1984;55: 242-247.
6. Lehman GJ and McGill SM. Quantification of the
er abs, the next logical question is whether differences in electromyographic activity magnitude between
the increased activation actually translates the upper and lower portions of the rectus abdominis muscle
during selected trunk exercises. Phys Ther 2001;81: 1096-1101.
into greater muscle development. While 7. Moreside JM, Vera-Garcia FJ and McGill SM.
the jury is still somewhat out on the topic, Neuromuscular independence of abdominal wall muscles as
demonstrated by middle-eastern style dancers. J Electromyogr
research does seem to indicate that great- Kinesiol 2008;18: 527-537.
er activation is indeed associated with 8. Ramirez-Campillo R, Andrade DC, et al. Regional fat
increases in hypertrophy.11,12 The extent changes induced by localized muscle endurance resistance
training. J. Strength Cond Res 2013;27: 2219-2224.
to which the greater activation increases 9. Sarti MA, Monfort M, et al. Muscle activity in upper and
muscle hypertrophy is not clear, but when lower rectus abdominus during abdominal exercises. Arch Phys
Med Rehabil 1996;77: 1293-1297.
it comes to a hard-to-develop area such as 10. Schoenfeld BJ, Contreras B, et al. An electromyographic
the lower abs, every little bit counts. comparison of a modified version of the plank with a long lever
and posterior tilt versus the traditional plank exercise. Sports
It is important to point out that you can’t Biomech 2014;13: 296-306.
isolate any of the body’s major muscles, 11. Wakahara T, Miyamoto N, et al. Association between
and the abs are no exception. Regardless regional differences in muscle activation in one session of
resistance exercise and in muscle hypertrophy after resistance
of which abdominal exercises you perform, training. Eur J Appl Physiol 2012;112: 1569-1576.
you’re always working both the upper and 12. Wakahara T, Fukutani A, et al. Nonuniform muscle
hypertrophy: its relation to muscle activation in training session.
lower areas of the rectus abdominis (and Med Sci Sports Exerc 2013;45: 2158-2165.
even your obliques, too). Take-home mes- 13. Willett GM, Hyde JE, et al. Relative activity of abdominal
muscles during commonly prescribed strengthening exercises. J
sage: When it comes to resistance training, Strength Cond Res 2001;15: 480-485.
you can only emphasize, not isolate!
72 F IT N E SS R x for MEN MAY 2016 www.fitnessrxformen.com

FitRxCoolDOWN MUSCLE FORM & FUNCTION
● BY STEPHEN E. ALWAY, Ph.D. | ILLUSTRATIONS BY WILLIAM P. HAMILTON, CMI
BUILD BIGGER AND

BETTER ARMS
AND FOREARMS
WITH DUMBBELL FRONT CURLS
You might not need iconic arms to brachii is activated just as strongly
be in great shape, but you do need to whether the shoulder and arm are
have significantly better-than-average forward (arm flexion) as in Scott curls
upper arms if you want to be on the or pulled backwards (arm extension)
top of your fitness game. It makes a during elbow flexion.
lot of sense to use basic exercises like Although the brachialis muscle is
barbell and dumbbell curls to form largely hidden by the biceps brachii, it
the foundation of most of your training. is a very important and strong flexor of
However, small changes to these basic the elbow joint.2 In fact, the brachialis
exercises can activate not only the su- generates as much as 70 percent of the
perficial biceps muscle, but also fore- total arm flexion force.3 This muscle is
arm and deeper upper arm muscles very strongly activated beginning at
that will significantly add to the shape the midway point of the front dumb-
and strength of your upper arms. One bell curl and continues to carry the
of the best approaches to hit the entire majority of the effort to complete each
upper arm is the front dumbbell curl.1 contraction. The brachialis muscle
attaches along the anterior side of the
ARM STRUCTURE humerus bone of the arm and crosses
The biceps brachii has two heads.2 the elbow joint anteriorly. Its distal at-
The upper attachment of the long tachment is on the anterior side of the
head of the biceps brachii muscle is non-pivoting ulna bone of the forearm
just above the shoulder joint on the near the elbow joint, which prevents
glenoid tubercle. Front dumbbell curls the brachialis from having any role in
place the arm forward, but this is not supination of the hand.2
an anatomical position that stretches The brachioradialis muscle attaches
the long head, and therefore the short just above the lateral epicondyle of the
head receives a more direct activa-
tion by this exercise. The short head
of the biceps is positioned along the EXERCISE:
inside (medial side) of the arm.2 It
connects to the anterior (front) part of
DUMBBELL FRONT CURLS
the scapula bone or “shoulder blade”
just below the shoulder joint. The short
head extends along the medial (inner)
1. Take a medium weight dumbbell in each hand. Start standing with your hands in a
semi-pronated position (thumbs forward) with the dumbbells beside each hip. You can
stand in front of a mirror if you want to make sure your form does not slip.
part of the humerus bone of the arm
and it comes together with the muscle
fibers of the long head of the biceps
2. Flex the elbow joint of one arm so the weight moves upward over the mid-region of
your chest toward your face or nose. This hand position will reduce the stretch on the
biceps brachii and maximize the effort needed by the brachialis muscle.
brachii muscle to anchor to the strong
bicipital tendon. The bicipital tendon
crosses the front part of the elbow joint
3. To really turn up the heat, isometrically squeeze the upper arm at the top of the
movement. This voluntary isometric contraction will ensure that all of the fibers in the
biceps and the brachialis are activated in each repetition.
and it attaches to the radius bone of
the forearm near the elbow joint. Con-
traction of the biceps muscle can pivot
4. Slowly lower the dumbbell toward your starting position as you straighten out the
elbow. This should take three to four seconds to lower the weight.4 It is important to
make this a slow descent and control the lowering of the weight. A fast descent will at best
the radius bone at the elbow joint and reduce the effectiveness of the exercise, but at worse will result in injury to the brachialis
this supinates the hand2 (by turning muscle, elbow joint and bicipital tendon, particularly as the elbow joints are straightened.
the palm of the hand toward the ceil-
ing). The short head of the biceps 5. Switch to the other arm and repeat the same sequence. Alternate arms until your set
is done.

curls, it is the third most important
muscle for flexion, just behind the
brachialis and biceps muscles.
After 10 to 12 good repeti-

tions, your upper arms should be
screaming for you to stop. This
will be partly because the muscle
fibers will be feeling deprived of
its blood supply5 and have altered
motor function.6
After you are unable to manage
any more repetitions on your last
set, you may want to use your non-
working hand to help your fatigu-
ing arm to complete two more
repetitions. These are extremely
high efforts, so one set done this
way should be enough if you are
going all out, and even if you have
unlimited energy you should not
do more than two, otherwise you
may over-train and induce some
damage to your biceps and bra-
chialis muscles.7,8.9
Front dumbbell curls are harder
to do than regular curls because
the brachialis and brachioradialis
muscles get the brunt of the work,
although the isometric contraction
at the top of each repetition en-
sures the biceps brachii are fully
engaged. This produces a great
arm exercise, but it will also power
up and strengthen your forearms
as well.
It will take extreme concentra-
tion and dedicated intense efforts
to achieve stone-cold and strong
arms from top to bottom. However,
front dumbbell curls will allow
you to obtain strong polished up-
per arms and forearms faster than
most other exercises by achieving
specialized activations of muscle
fibers that are not easily recruited
elbow and it connects by a long tendon to the distal with other types of curls. In fact,
end of the radius bone on the thumb side near the three months of three sets of front
wrist. It does not cross the wrist, so it can only flex dumbbell curls will allow you to
the elbow and it therefore assists the biceps and begin to power up your arms in
brachialis in this function. In standing front dumbbell time for the summer fun. ■
REFERENCES
1. Moore, K.L. and A.F. Dalley. Clinically Orientated Anatomy. 5. Kemi OJ, Rognmo O, Amundsen BH et al: One-arm maximal
4th Edition. Lippincott Williams & Wilkins, P.J. Kelly, Editor. Baltimore, strength training improves work economy and endurance capacity
Philadelphia. pp. 720-723, 1999. but not skeletal muscle blood flow. J Sports Sci 2011;29:161-170.
2. Bankoff AD, Gushi MS, Boer NP: Electromyographic study of 6. Dartnall TJ, Nordstrom MA, Semmler JG: Adaptations in
the flexor muscles of the elbow articulation in weightlifting trained biceps brachii motor unit activity after repeated bouts of eccentric
subjects. Electromyogr Clin Neurophysiol 2007;47:49-54. exercise in elbow flexor muscles. J Neurophysiol 2011;105:1225-1235.
3. Akagi R, Iwanuma S, Hashizume S et al: In vivo 7. Semmler JG: Motor unit activity after eccentric exercise and
measurements of moment arm lengths of three elbow flexors muscle damage in humans. Acta Physiol (Oxf) 2014;210:754-767.
at rest and during isometric contractions. J Appl Biomech 8. Semmler JG, Ebert SA, Amarasena J: Eccentric muscle
2012;28:63-69. damage increases intermuscular coherence during a fatiguing
4. Akagi R, Iwanuma S, Hashizume S et al: Association isometric contraction. Acta Physiol (Oxf) 2013;208:362-375.
between contraction-induced increases in elbow flexor muscle 9. Soares S, Ferreira-Junior JB, Pereira MC et al: Dissociated
thickness and distal biceps brachii tendon moment arm depends Time Course of Muscle Damage Recovery Between Single- and
on the muscle thickness measurement site. J Appl Biomech Multi-Joint Exercises in Highly Resistance-Trained Men. J Strength
2014;30:134-139. Cond Res 2015;29:2594-2599.

FitRxCoolDOWN MUSCLE AND STRENGTH
● BY MICHAEL RUDOLPH, Ph.D.
BEST SQUAT WORKOUT FOR STRENGTH:

HEAVY WEIGHT
VERSUS LIGHTER
LOADS TO FAILURE
The squat is the best leg-developing capacity of a certain training approach using 75 to 85 percent of your 1RM
exercise because of its remarkable to build strength is simply how many within the repetition range four to 12
capacity to simultaneously activate most repetitions should be performed and at is usually employed to preferentially
of the major muscle groups within the what intensity level. stimulate muscle hypertrophy. Heavier
lower body, generating tremendous weights augment strength principally
muscle growth and strength. While all of STANDARD TRAINING by inducing greater neuromuscular
the muscle-building capabilities from INTENSITY FOR SIZE OR activation of fast-twitch muscle fibers,
squatting are fantastic, there has been STRENGTH which contract more quickly than slow-
some uncertainty about what training The typical training approach twitch muscle fibers, producing more
protocol elicits maximum strength gains for maximal squat strength utilizes power.
while performing the squat. One of the approximately 80 to 90 percent of your The increased activation of fast-
more complex, yet seemingly simple, one-repetition maximum (1RM) within twitch muscle fibers from high-
questions asked when assessing the the repetition range of two to five, while intensity training ultimately leads to

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FitRxCoolDOWN MUSCLE AND STRENGTH
greater strength gains. On the other HEAVY RESISTANCE TRAINING ALONE IS STILL
hand, higher-volume training more ONE OF THE MOST EFFECTIVE WAYS TO TRIGGER
specifically amplifies muscle growth,
in large part by increasing muscle
MUSCLE ACTIVITY AND BOLSTER STRENGTH.
time under tension, which increases
metabolic stress— encouraging muscle tissue in a compensatory way, perhaps Altogether, these results confirm
hypertrophy. training techniques that pre-exhaust the previously held belief that greater
Several studies highlight the the muscle more extensively— such muscle activity occurs with use of
aforementioned differences in as drop sets, which use heavier weight heavier weights, and the addition of
training outcomes, pointing out that to induce greater muscular fatigue, pre-fatigue methods such as drop
training prescriptions for hypertrophy followed immediately by lighter-weight set does not lead to greater muscle
differ considerably from those that training to failure— may trigger an even activity during subsequent low-
preferentially boost strength.1 In fact, as larger amount of muscle activation, intensity training.
a proof of principle, most powerlifters— ultimately generating more muscle In conclusion, heavy resistance
whose primary goal is to get stronger— activity that further augments strength training alone is still one of the most
characteristically perform high- improvement. effective ways to trigger muscle
intensity training using 85 percent to activity and bolster strength. Moreover,
95 percent of their 1RM for three to five HIGH-INTENSITY despite other training methods that
repetitions, while most bodybuilders TRAINING PREVAILS successfully incorporate the use of light
utilize lighter weights in the 75 percent Researchers wanted to investigate weights while bolstering considerable
to 85 percent range of their 1RM, usually whether higher-repetition training with gains in strength, the use of pre-exhaust
for eight to 12 repetitions. lighter weights alone could induce training methods at high intensity
similar, or greater muscular activity, than levels, combined with high-repetition
GREATER MUSCLE heavy resistance training can. To this training at light loads, does not
CONTRACTION EQUALS end, a study by Looney et al.6 looked at produce the desired effect of increased
GREATER STRENGTH the muscle activity of two major muscles muscular contractility— meaning this
A key element required for within the upper leg, the vastus lateralis approach will likely be unsuccessful
improved strength arises from an and the vastus medialis, while 10 young at boosting any significant amount of
enhanced capacity to swiftly activate men with extensive training experience muscular strength. ■
muscular contraction. It has been performed the squat to their maximum
well documented that lifting heavier amount of repetitions, with an increasing For most of Michael Rudolph’s career he has been
loads increases the ability to recruit, load level of 50, 70 or 90 percent of engrossed in the exercise world as either an athlete (he
played college football at Hofstra University), personal
or activate, muscular contraction, their respective 1RM. The results trainer or as a research scientist (he earned a B.Sc. in
demonstrating one of the pivotal demonstrated that muscle activity in Exercise Science at Hofstra University and a Ph.D. in
mechanisms triggered by heavier both muscle groups was significantly Biochemistry and Molecular Biology from Stony Brook
loads that more effectively promotes greater when performing 90 percent of University). After earning his Ph.D., Michael investigated
strength gains.2,3 On the contrary, other their 1RM to muscular failure, compared the molecular biology of exercise as a fellow at Harvard
Medical School and Columbia University for over
studies have also shown increased to when they performed the squat at
eight years. That research contributed seminally to
levels of muscle activity can be caused 50 and 70 percent of their 1RM, also to understanding the function of the incredibly important
while using lighter weights and more muscular failure. Training at 70 percent cellular energy sensor AMPK— leading to numerous
repetitions.4,5 of their 1RM resulted in significantly publications in peer-reviewed journals including the
The rise in muscle activity triggered greater recruitment than training at 50 journal Nature. Michael is currently a scientist working
while using lighter weights with more percent of their 1RM. at the New York Structural Biology Center doing
contract work for the Department of Defense on a
repetitions has been attributed to the To further investigate whether
project involving national security.
sequential activation of additional higher-repetition training with lighter
muscle tissue that occurs in order to weights combined with drop sets could
sustain muscular contraction throughout induce muscular activity comparable to zv
REFERENCES
the entire lift as muscular fatigue heavy resistance training alone, Looney 1. Masuda K, Choi JY, et al. Maintenance of
myoglobin concentration in human skeletal muscle after
accumulates. As a result, the larger et al. looked at the muscle activity of the heavy resistance training. Eur J Appl Physiol Occup
amount of muscle activity brought on same upper leg muscles, while subjects Physiol 1999;79, 347-352.
2. Duchateau J and Hainaut K. Training effects of
by the use of lighter loads and higher performed the maximum amount of sub-maximal electrostimulation in a human muscle. Med
repetitions could potentially lead to repetitions in the squat with a light Sci Sports Exerc 1988;20, 99-104.
comparable gains in strength that load (50 percent of their 1RM) right 3. Pucci AR, Griffin L and Cafarelli E. Maximal motor
unit firing rates during isometric resistance training in
are seen when using heavier weight. after performing the squat with 70 and men. Exp Physiol 2006;91, 171-178.
However, the relative increase in 90 percent of their 1RM to failure. This 4. Hassani A, Patikas D, et al. Agonist and
antagonist muscle activation during maximal and
muscle activity when performing more was done with no rest between any of submaximal isokinetic fatigue tests of the knee
repetitions with lighter resistance is still the sets, to maximize muscular fatigue extensors. J Electromyogr Kinesiol 2006;16, 661-668.
5. Pincivero DM, Aldworth C, et al. Quadriceps-
unclear, when compared to the use of and hopefully induce greater muscular hamstring EMG activity during functional, closed kinetic
heavier resistance. Thus, the ability of activity. The data showed that using chain exercise to fatigue. Eur J Appl Physiol 2000;81,
this training approach to boost strength the drop set method to pre-fatigue the 504-509.
6. Looney DP, Kraemer WJ, et al. Electromyographical
has remained undefined. muscle did not increase muscle activity and Perceptual Responses to Different Resistance
Since muscular fatigue brought on above the levels seen when simply Intensities in a Squat Protocol: Does Performing Sets
to Failure With Light Loads Recruit More Motor Units? J
by higher-repetition training induces performing a set to failure using the Strength Cond Res 2015. [Epub, ahead of print]
the activation of additional muscle same 50 percent of the 1RM.

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● BY VICTOR R. PRISK, M.D. @VICTORPRISK
HARNESS
THE LEUCINCE
FACTOR DIET:
THE MUSCLE-BUILDING POWER
OF LEUCINE
My book, The Leucine Factor Diet, available tail in The Leucine Factor Diet.
at LeucineFactor.com, sets an algorithm for I’m sure your next questions are how much
helping you create leucine-rich diets for build- leucine do you need in a meal, and why do
ing muscle, getting lean or maintaining. It is a you need it? It is probably best to answer the
comprehensive program providing advice on latter question first. Leucine is an essential
creating the diets, preferred foods, recipes, branched-chain amino acid (BCAA) that has
goal setting, exercise and supplementation. At very special properties compared to the other
great expense to me, I even created a smart- BCAAs and essential amino acids. Studies
phone app to make meal creation easier for demonstrate that leucine is particularly im-
you! The reason I created the book is not to portant in turning on the enzymes that initiate
promote an overemphasis on leucine supple- muscle protein synthesis and other aspects of
mentation; quite the opposite.You really need metabolism. Leucine, more so than any other
to focus on the leucine content of the proteins essential amino acid, turns on muscle anabo-
you eat, as all proteins aren’t created equal. lism via activation of the mammalian target of you would need more cellular energy
Ounce for ounce, some proteins have more rapamycin (mTOR), the master regulator of production. Further, more muscle con-
leucine than others. When you eat a lower- muscle protein synthesis.2 tractile proteins means that the muscle
quality protein with lower leucine content, you On a cellular level, leucine also activates cell needs more ability to supply those
need more of it to get the beneficial effects metabolism and markers of mitochondrial bio- proteins with ATP to fuel contraction, thus
of the leucine. As a result, you end up eating genesis (making the mitochondria that burn the processes to make more mitochon-
more protein calories (and possibly fat calo- calories and make ATP for muscle function). dria and thus more ATP must be initiated.
ries) with the lower-quality proteins and you Specifically, leucine stimulates 5’ adenosine When leucine is in our diet, it tells our
need to adjust your macronutri- monophosphate-activated pro- body that high-quality food is available
ents accordingly. LEUCINE IS tein kinase (AMPK), the master in our environment, and that we can
For instance, if you compare regulator of cellular metabolism maintain metabolically expensive muscle
a top round steak that has 10.7
AN ESSENTIAL and energetics.3 Further activa- and burn the calories that are coming in.
percent leucine in its protein BRANCHED- tion of proliferator-activator On the other hand, excessive amounts of
(0.91 grams of leucine in 8.5 CHAIN AMINO receptor gamma coactivator-1 carbohydrate also turn on insulin-depen-
grams of protein per ounce) to ACID (BCAA) (PGC-1a) leads to production dent processes that lead to more storage
canned tuna, that has 7.8 percent THAT HAS of mitochondria and metabolic of calories. Thus, leucine is at odds with
leucine (0.43 grams of leucine enzymes of respiration. Even the carbohydrate.
in 5.5 grams of protein per
VERY SPECIAL leucine breakdown product and I like to call leucine the “anti-kryp-
ounce), you’ll need more protein PROPERTIES supplement b-hydroxy-b-meth- tonite.” The kryptonite that makes us
from tuna to get the leucine you COMPARED ylbutyrate (HMB) has this ability; weak is sugar (glucose). Sugar caramel-
need.1 Forty grams of protein TO THE OTHER the details of which are beyond izes our proteins, causing tissue damage
from the top round (4.7 ounces) BCAAS. the scope of this article.4 and thus inflammation. Systemic inflam-
supplies 4.28 grams of leucine. Of note, AMPK activation by mation leads to inability to recover from
In order to get the same number of grams of leucine is a temporally dynamic process that exercise, further tissue damage, metabol-
leucine from the canned tuna, you would have appears to occur after prolonged exposure ic syndrome, cardiovascular disease and
to eat 9.95 ounces or 54.74 grams of protein. to leucine as in a leucine-rich diet, whereas even cancer! Insulin is critical to getting
When you are trying to “maintain” or “get its anabolic mTOR-activating actions are toxic sugar out of our blood to prevent its
lean,” the extra calories from fat or protein are more acute. toxic effects that are best noted in un-
not inconsequential when eating more ounces It is almost counterintuitive that leucine treated diabetes.
of protein. If you were trying to get lean or turns on both building and calorie-burning Leucine is the anti-kryptonite for a
lose weight, those extra 14.74 grams of protein metabolism, because mTOR and AMPK are number of reasons.4,5 First, it turns on
(58.97 calories) should be subtracted from often thought to be counterproductive to one muscle anabolism and metabolism, thus
your carbohydrate allotment for that meal. another. However, if you realize that building helping to increase metabolic currency
The reasons for adjusting down carbohy- muscle is a metabolically expensive process and the burning of glucose. Second,
drate or fat content are explained in more de- that requires energy, then it makes sense that leucine has the ability to increase insulin

sensitivity and insulin release. Improving digress. Branched-chain amino acid supple-
insulin function improves the body’s ability
to clear glucose from the blood. Third, leu-
ments were very popular in the 1980s— as
scientists said since your muscle protein
UPDATE ON
GARCINIA
cine is one of two amino acids (the other is
lysine) that your body can’t convert into glu-
cose (non-gluconeogenic). In fact, leucine
has more BCAAs than other proteins, we
must eat more BCAAs to build protein. They
weren’t completely off, but they didn’t know
CAMBOGIA By Victor R. Prisk, M.D. @victorprisk
B
can only be converted to ketones, which the importance of leucine and the other es-
have other health benefits to the brain, heart sential amino acids.
and metabolism. It doesn’t make sense to take BCAAs Garcinia cambogia extracts were popularized
How much leucine we need is a topic of independently of the other essential amino by Dr. Oz and his pseudo-science marketing,
great debate and one of scientific interpre- acids (EAAs). Whey protein is incredibly which was the topic of his congressional
tation. The Leucine Factor Diet works via an rich in leucine, the other BCAAs and the inquisition. The active component of Garcinia
algorithm that optimizes the activation of EAAs, and is most effective in building extracts, hydroxycitric acid (HCA), has been
mTOR every three hours during the day; a muscle after resistance training. So why in fat-loss supplements for almost 20 years.
five-meal-a-day diet. The ideal amount of would one even need to take extra BCAAs if Science suggests that it is an inhibitor of liver
leucine per meal appears to be around 0.02 you are using the whey protein all physique fatty acid synthesis while boosting glycogen
grams per pound of bodyweight, based on athletes should use? Some science suggests synthesis and appetite suppression.
extrapolation from data where the optimal that extraordinarily high doses of the other However, randomized controlled trials of
activation was obtained with 3.5 grams of essential amino acids isoleucine and valine subjects treated with Garcinia for 12 weeks failed
leucine in an average study population of may actually be counterproductive. Unfortu- to demonstrate any significant fat loss compared
167 pounds.6 Further studies have sug- nately, studies that show ergogenic or anti- to placebo. Even an extensive literature review
gested similar responses to three grams of inflammatory benefit of BCAA supplementa- of multiple studies failed to find any convincing
leucine per meal as whey protein, at a body- tion failed to compare this effect to simply evidence that Garcinia could be effective as a fat
weight average of 171 pounds (.018 grams supplementing with equivalent amounts of burner. The potential downsides make it a no-
of leucine per pound).7 whey protein.9 brainer as a nonstarter.1,2
So, you might ask, “How about I take a In summary, remember that all proteins A recent case report suggests that Garcinia
bunch of leucine and BCAA supplements aren’t created equal. Some have more of the may be damaging to your liver.1 A supplement
… won’t that do the trick?” There’s no point anti-kryptonite than others. Leucine supple- with 936 milligrams of Garcinia cambogia extract
in turning on muscle protein synthesis ments can be used to augment lower-leucine with 60 percent HCA was taken by a relatively
without supplying the muscle with the other complete proteins. Try to get your protein healthy 52-year-old female for less than a month,
essential building blocks of human tissue, in every three hours. If you have a meal sup- and she experienced life-threatening liver failure
including the essential amino acids and plying 0.02 grams of leucine per pound of necessitating a liver transplant. Whether this
essential fatty acids. Studies do support that your bodyweight, work out an hour later, and was a result of the Garcinia in the supplement or
supplementing proteins that have less leu- another meal or shake within an hour of your another contaminant, we may never know.
cine with more leucine improves the muscle training will satisfy the anabolic window. It is concerning that liver failure has
protein synthetic response to that protein.8 been reported after use of both a Garcinia-
That being said, you may need to add a little containing supplement and green tea extracts,
REFERENCES as these are both found in numerous fat-loss
leucine boost to your meal, and a supple-
ment might help. 1. USDA database. Leucine Factor Diet book, Ulysses supplements. In my experience, it is all too
Press 2016. common that those seeking fat loss take
Nature has told us how important leucine 2. Atherton PJ, et al. Distinct anabolic signaling
is to human growth and development.1 My responses to amino acids in C2C12 skeletal muscle cells. the “more is better” mentality, which can
book points out the importance of whey pro-
Amino Acids 2010;May;38(5):1533-9. lead to potential medical disasters. When
3. Vaughan RA, et al. Leucine treatment enhances oxi-
tein in neonatal development. Human milk dative capacity through complete carbohydrate oxidation a supplement contains these concentrated
has nearly 10 percent leucine in its protein, and increased mitochondrial density in skeletal muscle extracts, you may want to steer clear. ■
cells. Amino Acids 2013;Oct;45(4):901-11.
significantly more than cow’s milk. This is 4. Macotela Y, et al. Dietary leucine--an environmental REFERENCES:
modifier of insulin resistance acting on multiple levels of 1. Corey R, et al. Acute liver failure associated with Garcinia
because human milk contains 60 percent cambogia use. Ann Hepatol 2015;Jan-2016 Feb;15(1):123-6.
metabolism. PLoS One 2011;6(6):e21187.
whey protein while cow’s milk has only 20 5. Li X, et al. Chronic leucine supplementation increas- 2. Mancano MA. Garcinia Cambogia-Induced Acute Hepatitis.
percent. Whey is the richest protein in leu- es body weight and insulin sensitivity in rats on high-fat Hosp Pharm 2015; Jul;50(7):564-8.
diet likely by promoting insulin signaling in insulin-target
cine content, with isolates containing up to tissues. Mol Nutr Food Res 2013;Jun;57(6):1067-79 [Shows
12 percent leucine. This is 30 percent more that leucine improves insulin sensitivity]
6. Pasiakos SM, et al. Leucine-enriched essential
than that of soy protein. So when we are amino acid supplementation during moderate steady state
most metabolically active, growing our most exercise enhances postexercise muscle protein synthesis.
and eating most often, nature has stated that Am J Clin Nutr 2011;Sep;94(3):809-18.
7. Churchward-Venne TA, et al. Leucine supple-
we need a leucine-rich source of protein. mentation of a low-protein mixed macronutrient bever-
With this information in hand, I would age enhances myofibrillar protein synthesis in young
men: a double-blind, randomized trial. Am J Clin Nutr
like to mention a disturbing trend. Bear with 2014;Feb;99(2):276-86.
me on this, but CrossFitters (yeah, I went 8. Churchward-Venne T, et al. Supplementation of
a suboptimal protein dose with leucine or essential
there) have been pushing branched-chain amino acids: effects on myofibrillar protein synthesis
amino acid supplements. This is coming at rest and following resistance exercise in men. J
from the same group of people who think a Physiol 2012;590;11:pp 2751-2765.
9. Kephart WC, et al. Ten weeks of branched-chain
low-carb paleo diet is the best way to fuel amino acid supplementation improves select perfor-
high-intensity endurance/strength competi- mance and immunological variables in trained cyclists.
Amino Acids 2015;Nov 9. [Epub]
tions with Olympic lifts for reps and speed; I

FitRxCoolDOWN THE M.A.X. MUSCLE PLAN
● BY BRAD SCHOENFELD, Ph.D., CSCS, FNSCA
IS THERE A PLACE FOR

BLOOD FLOW RESTRICTION TRAINING
IN A
MUSCLE BUILDING
ROUTINE? By no means is BFR a new technique.
Japanese researchers and athletes have
fects of incorporating BFR into a muscle
building-type routine.Yamanaka et al.13
used BFR for more than two decades, reported an additional three percent
with several hundred published studies increase in chest girth when BFR was
to date conducted on its efficacy. combined with heavy resistance training
Research on the topic is intriguing. in a group of well-trained college football
players. Conversely, Luebbers et al.7 em-
BFR TRAINING ployed a similar study design to that of
AND MUSCLE GROWTH Yamanka, but found no additive benefit
There is compelling evidence on thigh, chest or arm girth. The issue
that BFR can promote increases in with both of these studies was the use of
muscle growth. Simply restricting circumference measurements as a proxy
circulation with an inflatable cuff for muscular growth, which can have a
for five bouts of five minutes twice high degree of measurement error. Bot-
a day was sufficient to preserve leg tom line is that we need more research
muscle mass in subjects immobilized with better hypertrophy measures to
in a cast for 14 days.4 These results draw proper conclusions on the topic.
proved more effective than targeted
isometric contractions of knee and METABOLITES HEIGHTEN
ankle musculature! What’s more, BFR ANABOLIC PROCESSES
in combination with treadmill walk While the jury is still out as to whether
THERE IS COMPELLING training increased thigh muscle cross- adding BFR to your routine will enhance
EVIDENCE THAT BFR CAN sectional area by four to seven percent results, there is at least a good theoreti-
after just three weeks in a cohort cal basis for its use. You see, BFR causes
PROMOTE INCREASES IN of untrained young men1 — pretty large increases in the accumulation of
MUSCLE GROWTH. impressive, considering that walking metabolic byproducts such as lactate,
isn’t exactly a classic hypertrophy inorganic phosphate and hydrogen
When it comes to maximizing muscle exercise. ions. These metabolites are thought to
development, everyone’s looking for an The effects of BFR when combined heighten anabolic processes by a va-
edge and is constantly experimenting with resistance training are even more riety of mechanisms that include local
with various specialized techniques notable. A 2011 meta-analysis found that growth factors, reactive oxygen species,
designed to take muscularity to that lifting weights with light loads in combi- cell swelling and/or systemic agents.9,10
next level. One such technique that’s nation with BFR substantially increased And in the absence of direct evidence,
been making its way into the routines muscle mass.6 Moreover, gains were we defer to logical reasoning to guide
of many hardcore lifters is blood flow approximately equal to that seen with decision making.
restriction (BFR) training. traditional heavy loading! A caveat to The majority of research on BFR uses
In case you’re not aware, BFR involves these findings was that only one of the pneumatic cuffs and belts to occlude cir-
occluding circulation of the working studies meeting inclusion criteria used culation. These implements have gauges
muscle by binding an implement resistance-trained subjects. Moreover, whereby the extent of occlusion to the
around the limb(s) and then performing none of the protocols directly compared limb can be directly standardized to a
dynamic exercise. The goal here is BFR to a traditional muscle building-type given pressure. The amount of pressure
to impede venous circulation while of training protocol, nor did any evaluate is generally based on a systolic blood
maintaining arterial flow. This allows whether there was a benefit to combining pressure ranging from 160-230 mm Hg.
blood to pool in the muscle without BFR with traditional training. One little problem: the implements used
escaping, thereby creating an enhanced A couple of studies subsequently have in research are very pricey, often costing
anabolic environment. been published that investigated the ef- several thousand dollars.

FitRxCoolDOWN THE M.A.X. MUSCLE PLAN
ELASTIC KNEE WRAPS additional two or three sets thereafter

The good news is that BFR can be for as many reps as possible to failure.
inexpensively employed by the use of Keep rest intervals short; no more than
elastic knee wraps, which have been about 30 seconds or so between sets.
shown to be an effective alternative to This heightens metabolic stress as well
pneumatic devices.12 The width of the as creating a substantial pump that may
wraps is an important consideration. help to stimulate additional growth.8
Overly wide wraps impede arterial Importantly, don’t remove the wraps
blood flow at lower pressures compared during rest periods, as this decreases
to narrower cuffs5, which ultimately metabolic buildup and thus inhibits
causes you to fatigue before you reach anabolism.11
your target rep range. Not surprisingly, Summing up, BFR can be a worthy
this can have a negative impact on technique to add to your routine,
muscular gains.2 A good rule of thumb particularly for heightening growth in
is to opt for a width of two inches. the arms and legs. One or two sessions
To ensure that you maintain this a week as a finishing exercise is a good
approximate diameter, bind the wraps starting point. Monitor your progress
as closely over one another as possible and adjust the volume and frequency
so there is maximum overlap. It makes accordingly. ■
no difference what brand you buy;
provided the wraps are long enough to Brad Schoenfeld, Ph.D., CSCS, FNSCA is widely
span your limbs several times, you’re regarded as one of the leading authorities on training
good to go. for muscle development and fat loss. He has published
The downside of using knee wraps over 60 peer-reviewed studies on various exercise- and
nutrition-related topics. He is also the author of the
is that you can’t directly measure the best-selling book, The M.A.X. Muscle Plan, and runs a
pressure applied to the limb. No worries. popular website and blog at www.lookgreatnaked.com.
You can estimate the extent of occlusion
on a self-perceived scale of one to 10, REFERENCES
where one is no pressure at all and 10 is
1. Abe T, Kearns CF and Sato Y. Muscle size and
extreme discomfort. Aim for a perceived strength are increased following walk training with
level of discomfort of around seven or restricted venous blood flow from the leg muscle, Kaatsu-
so. Resist the urge to wrap too tightly walk training. J Appl Physiol 2006;100: 1460-1466.
as it will impede arterial flow, reducing 2. Kacin A and Strazar K. Frequent low-load ischemic
resistance exercise to failure enhances muscle oxygen
total training volume and thus negatively delivery and endurance capacity. Scand J Med Sci Sports
affecting the hypertrophic response.3 2011;21: e231-41.
After several sessions, you should get 3. Krieger, JW. Single vs. multiple sets of resistance
the hang of the scale and be able to exercise for muscle hypertrophy: a meta-analysis. J.
Strength Cond Res 2010;24: 1150-1159.
implement it with precision. 4. Kubota A, Sakuraba K, et al. Prevention of disuse
Place the wraps as high as possible on muscular weakness by restriction of blood flow. Med Sci
the limb(s) being trained, making sure Sports Exerc 2008;40: 529-534.
not to cover the working muscle. For the 5. Loenneke JP, Fahs CA, et al. Effects of cuff width on
arterial occlusion: implications for blood flow restricted
upper arms, this means occluding at the exercise. Eur J Appl Physiol 2011. [Epub]
level of the deltoid; for the legs, wrap just 6. Loenneke JP, Wilson JM, et al. Low-intensity blood
beneath the gluteal fold. flow restriction training: a meta-analysis. Eur J Appl Physiol
2011. [Epub]
7. Luebbers PE, Fry AC, et al. The effects of a 7-week
BFR AS A ‘FINISHING’ practical blood flow restriction program on well-trained
TECHNIQUE collegiate athletes. J Strength Cond Res 2014;28: 2270-2280.
While there are a variety of ways to 8. Schoenfeld BJ and Contreras B. The muscle pump:
incorporate BFR into a hypertrophy- potential mechanisms and applications for enhancing
hypertrophic adaptations. Strength Cond J 2014;36: 21-25.
oriented routine, one of the best 9. Schoenfeld BJ. Potential mechanisms for a role of
strategies is as a “finishing” technique. metabolic stress in hypertrophic adaptations to resistance
This entails performing your usual training. Sports Med 2013;43: 179-194,.
workout and then finishing up with 10. Scott BR, Slattery KM and Dascombe BJ. Intermittent
hypoxic resistance training: Is metabolic stress the key
several sets of BFR. Although you can moderator? Med Hypotheses 2015;84: 145-149.
employ occlusion with virtually any 11. Suga T, Okita K, et al. Effect of multiple set on
exercise, it generally works best in this intramuscular metabolic stress during low-intensity
fashion with single-joint movements resistance exercise with blood flow restriction. Eur J Appl
Physiol 2012;112: 3915-3920.
such as biceps curls, triceps pushdowns 12. Wilson JM, Lowery RP, et al. Practical Blood
and leg extensions. The loads should Flow Restriction Training Increases Acute Determinants
be light— generally between 20 and 30 of Hypertrophy Without Increasing Indices of Muscle
percent of your one-repetition maximum Damage. J Strength Cond Res 2013; Nov;27(11):3068-75.
13. Yamanaka T, Farley RS and Caputo JL. Occlusion
(1RM). This should result in attaining training increases muscular strength in division IA football
somewhere between 20-30 reps on the players. J Strength Cond Res 2012;26: 2523-2529.
first set of a given exercise. Perform an
84 F IT NESS R x for MEN MAY 2016 www.fitnessrxformen.com

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FitRxCoolDOWN SPORTS SUPPLEMENT REVIEW
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1-androstenediol) and the 1-test esters and ethers. Hi-Tech’s 1-AD® booster available today. Androdiol® utilizes 4-androstene-3b-ol, 17-one,
converts to 1-testosterone and is more of a mild hormone that will which has been shown to be very effective by itself. Hi-Tech then massively
give you cleaner gains and dramatic strength increases. improves delivery via a specially processed Androdiol®, which results
1-Androsterone aka 1-androstene-3b-ol-17-one is still available in a Cyclosome™ Delivery System for maximum oral absorption and
on the United States market and is the key component of 1-AD®. In bioavailability.
a recent study released in the Journal of Applied Physiology, the oral
prohormone 1-androstene-3b-ol-17-one was found to be as potent, EXTREME ANABOLIC ENVIRONMENT
milligram-for-milligram, as testosterone enathate, the gold stan- Androdiol® is recognized as the Andro leader because it won’t directly
dard for testosterone products. aromatize to estrogen and doesn’t convert to DHT or its derivatives. Hi-
Tech’s Cyclosome™ Technology makes the active prohormones — like 4
IMPROVED MUSCLE MASS AND STRENGTH androstene-3b-ol, 17-one — almost completely absorbable, creating an
Very few dietary supplements have been subjected to a clinical extreme anabolic environment in the body.
study. However, the active prohormone 1-androstene-3b-ol-17-one
was the subject of a clinical study at the West Texas A&M University, ANDRODIOL® KEY BENEFITS
the California Baptist University and the University of Texas at Austin. • Lean muscle gains
The results showed 1-androstene-3b-ol-17-one to be significantly • Low estrogen conversion
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increase in strength of 92.2 pounds in total load on the bench, squat
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1-AD® KEY BENEFITS the prohormone supple- Hi-Tech Pharmaceuticals creates, manufactures and sells high-quality
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• Lean muscle gains ment contributed to robust
• Low-to-no estrogen conversion improvements in muscle retailers include GNC, Rite Aid, Vitamin Shoppe, Vitamin World, Kmart,
• Minimal water retention mass and strength in re- CVS, Duane Reade, Walgreens, Walgreens.com, Target.com, Amazon.com,
• Quicker lean muscle growth sistance-trained subjects. Drugstore.com, over 5,000 health food retailers and more than 80,000
convenience stores throughout the United States. ■

FitRxCoolDOWN ULTIMATE IN NUTRITION
● BY BRAD SCHOENFELD, Ph.D., CSCS, FNSCA
IS THERE A POST-WORKOUT necessarily correlate with muscular

gains achieved from consistent
ANABOLIC WINDOW
lifting8, so results from these studies
need to be interpreted with caution.
Ideally, the effects of protein timing
OPPORTUNITY
can best be determined by long-
OF
term training studies that measure
actual muscle growth.
A number of longitudinal training
studies have endeavored to deter-
mine the effect of protein timing on
For many years, the concept of a “post- to synthesis of contractile elements. Let’s muscle growth over the long term
workout anabolic window of opportunity” face it, long-duration aerobic exercise is (more than six weeks of consistent
has been taken as gospel by those in not much of a muscle-building activity. resistance exercise). The study that
the fitness community. Simply stated, the Conversely, Rasmussen et al.10 investigated nutrient timing proponents often cite
“anabolic window” hypothesis postulates the acute impact of protein timing after in support of an anabolic window
that a limited time exists after training to resistance training— without question, of opportunity was carried out by
optimize training-related muscular adapta- a better indicator of synthesis of muscle Esmarck et al.3, who randomly as-
tions— generally believed to be less than contractile elements. In this study, no signed 13 elderly men (average age
an hour after completion of an exercise significant differences were seen in the 74) to perform a resistance-training
bout.2,4,5 According to popular belief, con- protein synthetic response after consuming protocol three days a week for 12
suming the proper ratio of nutrients during nutrients one versus three hours post- weeks. The only variation in the pro-
this critical time period not only facilitates exercise. It should be noted that measures tocol was that subjects consumed 10
muscle protein accretion, but it does so in a of acute muscle protein synthesis do not grams of protein (a combination of
supercompensated fashion that maximizes
the hypertrophic response to lifting— de- THE “WINDOW OF
laying protein intake by a matter of minutes
after this time period is purported to seri- OPPORTUNITY” IS NOT
ously compromise muscular gains. Some AS NARROW AS OFTEN
researchers have proposed that the timing BELIEVED. RATHER,
of nutritional intake is even more impor- THE WINDOW EXISTS
tant to muscle growth than the absolute ON A FAIRLY WIDE
daily consumption of nutrients.2 Bold
claims indeed! CONTINUUM, AND ITS
To get a handle on the topic, let’s EFFECTS ON MUSCLE
see what research says.There is some GROWTH ULTIMATELY
evidence showing superior increases in DEPEND ON WHEN YOU
muscle protein synthesis when amino ATE PRIOR TO THE
acids are ingested in close proximity to
the conclusion of exercise as opposed TRAINING BOUT.
to delaying consumption. One such
study found significantly greater acute
protein accretion when beagle dogs
consumed amino acids immediately
following 150 minutes of treadmill
running compared to two hours post-
exercise.9 Although intriguing, we need
to take these findings with a large grain of
salt; an animal trial using aerobic training
is not exactly indicative of the anabolic
response of hard-training lifters. Another
study carried out in human subjects by
Levenhagen et al.7 showed that lower
body and whole-body protein synthesis
was increased significantly more when
protein was ingested immediately versus
three hours after exercise. Problem is,
the training involved moderate intensity,
long-duration aerobic exercise. This raises
the distinct possibility that results were
attributed to greater mitochondrial and/or
sarcoplasmic protein fractions as opposed

FitRxCoolDOWN ULTIMATE IN NUTRITION
skimmed milk and soy protein) either workout. A total of 23 studies qualified effects of an individual meal last up to
immediately following or two hours for inclusion, comprising 525 subjects. six hours.6 Thus, provided that a protein-
after the training bout. Results showed A basic analysis showed a small ef- rich meal is consumed within about
that muscle cross-sectional area and fect for protein timing on hypertrophy, three to four hours prior to a workout (or
mean fiber area of the quadriceps seemingly indicating that there is in fact possibly even longer, depending on the
increased by seven and 22 percent re- a fairly short anabolic window of op- size of the meal), you don’t have to stress
spectively for the group that received portunity. However, we then carried out about chowing down a post-workout
protein immediately post-exercise, a technique called regression analysis meal the moment you finish training. For
while the group that delayed protein that accounted for potential confound- those who train partially or fully fasted,
intake showed no increases in fiber ing variables that unduly influenced on the other hand, consuming protein
hypertrophy. On the surface, these find- results. Lo and behold, it was found that immediately post-workout becomes
ings would appear to provide compel- virtually the entire effect was explained increasingly more important to promote
ling evidence for a narrow anabolic by greater protein consumption in sub- anabolism. Although research is some-
window of opportunity. Nail-in-the-coffin jects receiving immediate protein provi- what equivocal, it seems prudent to
evidence, right? sion! The issue here is that most studies consume high-quality protein (at a dose
Not so fast. gave a placebo to the subjects where of ~0.4-0.5 grams per kilogram of lean
The study had several notable provision was delayed, so that those in body mass) both pre- and post-exercise
limitations and inconsistencies. For one, the group receiving supplementation within about four to six hours of each
the sample size was very small, with immediately post-exercise consumed other depending on meal size. ■
only seven subjects in the group that ~1.7 grams per kilogram versus only
received immediate protein supple- 1.3 grams per kilogram in the control Brad Schoenfeld, Ph.D., CSCS, FNSCA is widely
mentation, and six in the group where condition. Given that research indicates regarded as one of the leading authorities on training
for muscle development and fat loss. He has published
supplementation was delayed. Such hard-training lifters need a daily protein over 80 peer-reviewed studies on various exercise- and
a small number of subjects ultimately intake of at least 1.7 grams per kilogram nutrition-related topics. He is also the author of the
compromises statistical power, hinder- to maximize muscular adaptations1, the best-selling book, The M.A.X. Muscle Plan, and runs a
ing the ability to find probable effects. subjects who received immediate pro- popular website and blog at www.lookgreatnaked.com.
For another, the dose of protein was well tein supplementation were necessarily
below the amount needed to maximize at an advantage from a hypertrophy
protein synthesis in an elderly popula- standpoint. REFERENCES
tion, estimated to be about 40 grams.12 The meta-analysis had several 1. Campbell B, Kreider RB, et al. International Society
What’s more, it’s highly curious that limitations. Notably, only five studies of Sports Nutrition position stand: protein and exercise. J
Int Soc Sports Nutr 2007;4: 8.
the delayed-intake group saw no gains matched protein intake; two showed an 2. Candow DG and Chilibeck PD. Timing of creatine
in muscle growth over a period of 12 effect and three did not. Moreover, only or protein supplementation and resistance training in the
elderly. Appl Physiol Nutr Metab 2008;33: 184-190.
weeks of regimented resistance training two studies evaluated trained subjects 3. Esmarck B, Andersen JL, et al. Timing of postexer-
simply because they waited two hours with matched intake; one showed an cise protein intake is important for muscle hypertrophy
to consume protein. Zilch! Considering effect and one did not. It’s therefore with resistance training in elderly humans. J Physiol
2001;535: 301-311.
that virtually every resistance-training difficult to draw definitive conclusions 4. Hulmi JJ, Lockwood CM and Stout JR. Effect of
study ever conducted shows significant from the current research. What can protein/essential amino acids and resistance training on
skeletal muscle hypertrophy: A case for whey protein.
hypertrophy in untrained subjects after be extrapolated with a high degree of Nutr Metab (Lond) 2010;7: 51.
three months of regular lifting, these confidence is that any effect of protein 5. Kukuljan S, Nowson CA, et al. Effects of resistance
exercise and fortified milk on skeletal muscle mass,
results must be viewed with skepti- timing on muscle hypertrophy, if in fact muscle size, and functional performance in middle-aged
cism. On top of all this, the timed group there is one, is relatively small. That and older men: an 18-mo randomized controlled trial. J
achieved gains similar to the growth ex- said, for serious lifters, particularly Appl Physiol 2009;107: 1864-1873.
6. Layman, DK. Protein quantity and quality at levels
perienced in other studies that did not those competing in physique-oriented above the RDA improves adult weight loss. J Am Coll Nutr
provide immediate protein supplemen- competitions, any small benefits that 2004;23: 631S-636S.
7. Levenhagen DK, Gresham JD, et al. Postexercise
tation. All told, this study raises more might exist would be potentially mean- nutrient intake timing in humans is critical to recovery of
questions than providing answers. ingful— perhaps even critical. leg glucose and protein homeostasis. Am J Physiol Endo-
crinol Metab 2001;280: E982-93.
When looking at the body of litera- Here’s the take-home: First and fore- 8. Mitchell CJ, Churchward-Venne TA, et al. Acute post-
ture as a whole, the results of longitudi- most, total protein intake is paramount exercise myofibrillar protein synthesis is not correlated
nal studies have been decidedly con- to muscle building— make sure you with resistance training-induced muscle hypertrophy in
young men. PLoS One 2014;9: e89431.
flicting: some show a benefit to protein consume at least ~1.7 grams per ki- 9. Okamura K, Doi T, et al. Effect of amino acid and
timing, while others don’t. In an attempt lograms a day, preferably more. That glucose administration during postexercise recovery on
protein kinetics in dogs. Am J Physiol 1997;272: E1023-30.
to achieve clarity on the topic, our lab said, nutrient timing potentially can 10. Rasmussen BB, Tipton KD, et al. An oral essential
recently conducted a meta-analysis that be a beneficial strategy for maximiz- amino acid-carbohydrate supplement enhances muscle
protein anabolism after resistance exercise. J Appl Physiol
pooled data on all relevant protein-timing muscular gains, but the “window of 2000;88: 386-392.
ing studies.11 Inclusion criteria required opportunity” is not as narrow as often 11. Schoenfeld BJ, Aragon AA and Krieger JW. The
that studies were randomized controlled believed. Rather, the window exists on effect of protein timing on muscle strength and hyper-
trophy: a meta-analysis. J Int Soc Sports Nutr 2013;10:
trials, where one group received pro- a fairly wide continuum, and its effects 53-2783-10-53.
tein within one hour post-exercise and on muscle growth ultimately depend on 12. Yang Y, Breen L, et al. Resistance exercise en-
hances myofibrillar protein synthesis with graded intakes
the other delayed consumption by at when you ate prior to the training bout. of whey protein in older men. Br J Nutr 2012;1-9.
least two hours after completion of the Research indicates that the anabolic

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FitRxCoolDOWN MEN’S HEALTH
● BY DANIEL GWARTNEY, M.D.
LOSE YOUR GUT:

INSULIN CONTROL
FOR INCINERATING FAT
The human body is fairly plastic in that it can assume a num- function— and avoid an early death. Visceral obesity is most
ber of different shapes. Even in an individual, this is evident closely related to the metabolic conditions associated with
as that leaner, athletic build that strutted down the high school obesity listed above, and the role of chronic inflammation is
hallway eventually acquires what has unfortunately been thought to be a unifying factor.3 Recently, the gut bacteria,
coined the “dad bod.” Is that the pinnacle of human develop- called the microbiome, have been suggested to play a signifi-
ment today? Men who look like the apple character from the cant role.4
Fruit of the Loom underwear commercials? “Normal” weight Though many are remarkably adept at transforming their
people are the minority, with overweight and obesity affecting physiques, reducing body fat and waist circumference to phys-
about two-thirds of the U.S. adult population. Beyond the social iological and anatomical minimums, the general public has
stigma and functional limitations obese individuals face, is the struggled. As it stands, the severely obese are being directed
well-documented association between obesity and a number to gastric bypass surgery to achieve any significant and lasting
of chronic health conditions that have ballooned into epidemic weight loss. Obviously, this entails great expense and risk.
proportions during the last half-century: type 2 diabetes, hy-
pertension, liver disease, heart disease and certain cancers, in THE POWER OF FASTING
addition to other less common conditions.1 Recently, several studies have reported on the effect of
Obesity is sometimes defined by the fat depots that are one’s eating pattern, as opposed to a diet, on central obesity.
most affected. For example, many women develop a “gynoid” Most diets focus on how much a person eats, or perhaps the
presentation— with the fat depositing mostly around the hips, macronutrient ratio (i.e., carbohydrates:protein:fat), such as
buttocks and thighs; even “chicken wings” flapping under the the Zone Diet, Atkins Diet, South Beach Diet and various keto-
upper arm. Surprisingly, this type of obesity is less harmful genic programs. These diets rely upon restoring the sensitivity
than the “android” presentation. No, not fast-food consuming of the body to the hormone insulin, and reducing its fat gain-
robots, but the typical man with a belly that hangs over the belt promoting properties by dropping the carbohydrate content of
like some kind of fleshy wide tie accessory to a fashionable the diet and the glycemic index/load.Yet, there is a proposed
physique. These used to be called “pear” versus “apple” body solution that may be easier yet— when a person eats. The con-
shapes. cept of fasting is familiar, referring to a period of time when a
Visceral obesity (fat around the internal organs) is essen- person does not eat. Obviously, while this will aid in reducing
tially the same thing as central obesity, which is pretty much weight, it is not a long-term solution as the body will begin
the same as “android” obesity. Some men have a big belly catabolizing lean mass to support energy needs, and physical
because of excess subcutaneous fat with little visceral fat, but as well as cognitive performance will suffer. In fact, prolonged
that is the exception. Also, fat fasting can lead to immune suppression, bone loss, organ dam-
IT IS NOT ONLY can deposit in certain organs, age and eventually death.5 Yet, the power of fasting can be uti-
FOR COSMETIC not just around them. The lized in measured doses to provide many of its fat-loss benefits
REASONS THAT A liver is a vital organ; when fat
deposits in the liver, it does
without causing loss of lean mass or impairing health. This has
been shown in animal studies, and limited human trial data is
SMALLER WAIST not function properly and can available.6 Unfortunately, there is no standard timing pattern, so
AND HEALTHY generate disease-promoting this practice is still in its infancy.
BODY COMPOSI- inflammatory signals and al- Various terms have been used, including “intermittent
TION SHOULD tered hormonal metabolism. fasting” and “alternate-day fasting,” to describe the patterns
BE THE GOAL OF There is a condition called
“non-alcoholic fatty liver
used in published studies. Time-restricted feeding involves
limiting eating to a set number of hours each day, consuming
REASONABLE disease” affecting as many pretty much whatever you want but only in a four- to eight-hour
INDIVIDUALS, as one-third of U.S. adults that window; alternate-day fasting is what it sounds like— you eat
BUT ALSO TO describes metabolic impair- whatever you want one day, and fast the next day (actually con-
PROTECT OR ments that arise as a conse- suming about 25 percent of maintenance calories on “fasting”
quence of “fatty liver.”2 days).7 Now, without restricting how much a person can eat
REGAIN OVER- So, it is not only for cos- on feeding days, it sounds like these diets are set up to cause
ALL HEALTH AND metic reasons that a smaller an epidemic of binge-eating disorder. However, the limited
METABOLIC waist and healthy body com- research seems to show that although people do eat more on
FUNCTION— AND position should be the goal their feeding days, the additional amount is not much more
AVOID AN EARLY of reasonable individuals, than “normal,” and over time becomes less and less— trending
but also to protect or regain down toward the baseline daily calorie intake.8 This means that
DEATH. overall health and metabolic the calories “avoided” by fasting are pretty much subtracted

mittent feeding induces fat loss with lean mass retention, and
is associated with changes in brain chemistry that may combat
the slowing of the metabolism often seen with calorie reduction,
as well as avoiding issues with hunger.11 Among these “wise”
food choices, it seems that following a Mediterranean-style diet
is one option. A key component of the Mediterranean diet is
olive oil, which is rich in the monounsaturated fat oleic acid. In
a study following 11 insulin-resistant people with a family his-
tory of type 2 diabetes, three diets were compared.12 The diets,
which each subject consumed for four weeks before switching
to the next after a short break, were rich in saturated fat, mono-
unsaturated fat or carbohydrates. All the diets contained only
15 percent protein, and were designed to maintain bodyweight.
In the end, it was clear that the carbohydrate-rich diet (65%)
was the least beneficial, causing a “redistribution” of fat to the
abdomen. This has particular relevance to men who experience
“android” fat with weight gain.
More so, the olive oil-rich diet produced greater insulin sen-
sitivity as well as lower adipokine levels. High saturated fat diets
are reported to decrease insulin sensitivity.13 Adipokines are fat
cell “hormones” that in a healthy person, increase calorie burn-
ing and suppress appetite (leptin), and improve insulin sensitiv-
ity (adiponectin). However, when fat cells get overly large or
resistant to regulatory signals, these adipokines increase in an
unhealthy manner. This is why studies that look at obese people
see decreases in these adipokines, and it is a positive change,
as opposed to the same thing happening in a lean person.
Imagine someone yelling at you to make a point in an argument,
from the weekly intake, and over the course of time can lead to a and their message is clearer as they speak more loudly. Now,
significant caloric deficit. imagine a hearing-impaired person who needs everything
The most-referenced study on alternate-day fasting showed shouted at them to hear conversations that still may not be per-
an average weight loss of 6.5 percent in eight weeks.9 Intermit- fectly understood. When the hearing-impaired person gets a
tent fasting has less extreme variance in caloric intake, but ap- hearing aid, the conversation quiets down— not because the
pears to lead to a weekly decrease in calories consumed. Both speaker doesn’t want to communicate, but because the “ears”
patterns appear to preserve lean mass, with most of the weight are working better. With weight loss, or a better diet, adipokines
lost coming from fat.10 In addition to the long-term calorie deficit don’t need to “shout” in obese people as loudly.
that accumulates during the “fasting” days, there appears to be More exciting than changes on a lab report was the finding
an increase in the liberation and utilization of stored fat, an ad- that the olive oil diet prevented the fat “redistribution” to the
aptation in the metabolism and physiology to make greater and belly seen in the carbohydrate-rich diet. This suggests that a
more efficient use of stored energy reserves (i.e., fat) and a posi- low-carbohydrate diet with supplemental olive oil may provide
tive change in cardiovascular markers of health, suggesting other the best bang for the buck when intermittent or alternate-day
health benefits.6,7 fasting for losing the “gut.”
For the person concerned about losing “belly fat,” these diets Like any diet, this may be the “one,” or it may not be toler-
may be the optimal solution, with a tweak or two. Animal and hu- able. Certainly, there is a lot of promise in the early trials and
man data shows that the loss of fat is equivalent, with little-to-no reports regarding these “when” diets, versus the “what” or “how
lean mass loss. much” diets. Incorporating the lessons already learned— such
as reducing carbohydrates, especially high-glycemic load
MEDITERRANEAN-STYLE DIET, diets, moderating saturated fat intake and incorporating olive
OLIVE OIL AND INSULIN SENSITIVITY oil— may add to the power of these programs in promoting
Those tweaks mentioned earlier can be easily incorporated health and losing inches around the waist. The convenience of
into most diets. First, make wise food choices even though you watching the clock instead of the calorie counter certainly has
are allowed to eat to your desire. Animal studies show that inter- its own appeal. ■
REFERENCES
1. O’Neill S, O’Driscoll L. Metabolic syndrome: a closer look 17;142:w13675(5 pp). protection as ADF with a low-fat diet. Metabolism 2013;62:137-43.
at the growing epidemic and its associated pathologies. Obes Rev 6. Horne BD, Muhlestein JB, et al. Health effects of intermittent 11. Gotthardt JD, Verpeut JL, et al. Intermittent Fasting Promotes
2015;16:1-12. fasting: hormesis or harm? A systematic review. Am J Clin Nutr Fat Loss with Lean Mass Retention, Increased Hypothalamic
2. Abd El-Kader SM, El-Den Ashmawy EM. Non-alcoholic fatty 2015;102:464-70. Norepinephrine Content, and Increased Neuropeptide Y Gene
liver disease: The diagnosis and management. World J Hepatol 7. Patterson RE, Laughlin GA, et al. Intermittent Fasting and Expression in Diet-Induced Obese Male Mice. Endocrinology 2015
2015;7:846-58. Human Metabolic Health. J Acad Nutr Diet 2015;115:1203-12. Dec 14:en20151622. [Epub, ahead of print]12. Paniagua JA, Gallego
3. Johnson AR, Milner JJ, et al. The inflammation highway: 8. Hoddy KK, Kroeger CM, et al. Safety of alternate day fasting de la Sacristana A, et al. Monounsaturated fat-rich diet prevents
metabolism accelerates inflammatory traffic in obesity. Immunol and effect on disordered eating behaviors. Nutr J 2015 May 6;14:44(3 central body fat distribution and decreases postprandial adiponectin
Rev 2012;249:218-38. pp). expression induced by a carbohydrate-rich diet in insulin-resistant
4. Cavalcante-Silva LH, Galvão JG, et al. Obesity-Driven Gut 9. Varady KA, Bhutani S, et al. Alternate day fasting for weight subjects. Diabetes Care 2007;30:1717-23.
Microbiota Inflammatory Pathways to Metabolic Syndrome. Front loss in normal weight and overweight subjects: a randomized 3. von Frankenberg AD, Marina A, et al. A high-fat, high-
Physiol 2015 Nov 19;6:341(11 pp). controlled trial. Nutr J. 2013 Nov 12;12(1):146(8 pp). saturated fat diet decreases insulin sensitivity without changing
5. Gétaz L, Rieder JP, et al. Hunger strike among detainees: 10. Klempel MC, Kroeger CM, et al. Alternate day fasting intra-abdominal fat in weight-stable overweight and obese adults.
guidance for good medical practice. Swiss Med Wkly 2012 Sep (ADF) with a high-fat diet produces similar weight loss and cardio- Eur J Nutr 2015 Nov 28. [Epub, ahead of print]

FitRxCoolDOWN MR. INTENSITY
● BY JOE DONNELLY
ACHIEVING
YOUR GOALS
IT’S ALL IN
THE DETAILS
JOE, I FOLLOW YOU RELIGIOUSLY ON SOCIAL MEDIA AND
Q:
I AM GRATEFUL FOR THE CONSTANT TRUTH AND EDUCATION
YOU GIVE TO YOUR FOLLOWERS. MY QUESTION IS, HOW IM-
PORTANT DO YOU THINK TRACKING YOUR CALORIC INTAKE IS
WHEN IT COMES TO MAKING PROGRESS TOWARD YOUR GOALS?
I HAVE KIND OF ALWAYS JUST EATEN HEALTHY AND WORKED
OUT HARD, BUT I AM FINDING MY PROGRESS THE PAST TWO
YEARS IS NOT WHERE I HOPED IT WOULD BE. THANK YOU IN
ADVANCE FOR YOUR ANSWER.
A:
Thank yoyou for the kind words your nutritional intake, how can
andd your excellent
ex ent question.
q you know if you are under-
t’s examine
Let’s e amin the he very
ve nature of eating, overeating, consuming
e ideology of achieving
the achi one’s too much protein, too little
goals. fats, etc.?
I of
often
en like to use running I will use myself as an
a business as a non-fitness example. A few years ago
example. When you run a before I took the time to get
business, your success or lack educated, I was following
thereof will be found in the typical bro science myths
details. That is where the term passed on to me from other
“the devil is in the detail” comes big guys in the gym. I was
from— meaning that your consuming way too much
success or failure will depend on protein and had zero under-
the components of the endeavor standing of necessary fat
before you. When running a and carb intake.
“YOU CAN EAT FRIVOLOUSLY FOLLOW JOE

Follow Joe on Instagram @JoeDonnellyfit,
AND HOPE FOR THE BEST, BUT or his online training and nutrition website
at www.JoeDonnellyfitness.com.
YOU CAN ALSO DRIVE A CAR Have a question for Joe? You could see
WITH YOUR FEET— IT DOESN’T it answered in the next issue! Email your
question to Joe at FITNSRX@gmail.com.
MEAN IT’S A GOOD IDEA!”
business, you are constantly Fat, in my opinion, is maybe the most important of all the
looking at ways to increase Once I learned to track my macronutrients. If you consume too little fat, you can kiss
efficiency, cut costs, track ROI, macros, I found I was consum- your sex drive goodbye, experience decreased stamina
and vertical and horizontal ing nearly 400 grams of protein, during workouts, delayed recovery and you may have sore
integration. Sometimes cutting yet less than 70 grams of fat. I joints— the list goes on and on.
costs by only 5 percent, while reduced my protein intake to one So for example, if your goal is to gain 15 pounds of
it may not seem like much, can gram per pound of bodyweight muscle over the next 12 months, then you must know your
allow you to invest in another (240 grams) and more than dou- current BMR and caloric output during workouts, and then
area that may procure growth. bled my fat intake. Almost im- ensure you are eating to surplus each day in order to stay
Well, your efforts in the gym mediately, I noticed a significant on track to achieve your goals. Not doing this would be like
are no different. Day after day, decrease in stomach bloating trying to find a destination you have never seen without
we grind out brutal workouts in and saw both my performance directions, a map or GPS.You can eat frivolously and hope
hopes of building the body of our in the gym and overall libido for the best, but you can also drive a car with your feet— it
dreams. If you are not tracking for life increase significantly. doesn’t mean it’s a good idea! ■

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Fitness RX For Men PDF

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THE SCIENTIFIC APPROACH TO BUILDING MUSCLE,, LOSING FAT,,

SPECIAL! ENHANCING P ERFORMANCE & STAYING HEALTHY

YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY

MUSCLE GET BIGGER, STRONGER

BONUS SIZE BONUS SIZE

FAT LOSS SPECIAL

8 FIT NE S S R x for ME N MAY 2016 www.fitnessrxformen.com

lost an average of 10.95 lbs. (vs. 5.4 lbs.

IN 60 DAYS for the placebo group) in 60 days

(vs. 1.25 lbs. for the placebo group) in

THE NEXT EVOLUTION IN WEIGHT LOSS:

YOUR ULTIMATE PRESCRIPTION

42 THE BEST EXERCISE METHOD

50 25 HARD FACTS ON FAT LOSS

10 FI TNE S S R x for M E N M AY 2 0 1 6 www.fitnessrxformen.com

76 MUSCLE AND STRENGTH

82 THE M.A.X. MUSCLE PLAN

86 SPORTS SUPPLEMENT REVIEW

www.fitnessrxformen.com MAY 2016 FITN ESS R x for MEN 11

• Boosts serum arginine levels,

HOW naNO X9 NEXT GEN WORKS:

STAGE 1 STAGE 2 STAGE 3 STAGE 4

NITROSIGINE® NEUROAMPTM (SENSORY MATRIX) BETA-ALANINE

● THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS

14 FI TNE S S R x for M E N M AY 2 0 1 6 www.fitnessrxformen.com

• Delivers 5g of creatine from a precise combination

• Exclusive creatine formula that delivers the

• Features an advanced combination of ingredients

• Supplies a 4g dose of leucine that has been

Available in 3 delicious ﬂavors:

CREATINE LEUCINE TA RT CHERRy TAURINE ELECTROLYTES

Blood Flow After

CLUSTER SETS HELP

MAINTAIN REP VELOCITY

16 FI TNE S S R x for M E N M AY 2 0 1 6 www.fitnessrxformen.com

• Subjects taking the key weight loss ingredient in NITRO-TECH®

BANNDS REEDUCE Large muscle, multi-joint, free-

18 FI TNE S S R x for M E N M AY 2 0 1 6 www.fitnessrxformen.com

1. 60g Whey Peptides & Isolate

HIGH EGG CONSUMPTION

DARK CHOCOLATE BOOSTS

20 FI TNE S S R x for M E N M AY 2 0 1 6 www.fitnessrxformen.com

LEAN BODY MASS GAINED The most advanced strength-enhancing BCAA+

3 NEXT GEN ENERGIZED. Both fully disclosed

MORE STRENGTH bold FLAVORS

22 FI TNE S S R x for M E N M AY 2 0 1 6 www.fitnessrxformen.com

DIFFERENT AMINO ACID

AGAINST HEART ATTACK

Tanning Beds for Teens

24 FI TNE S S R x for M E N M AY 2 0 1 6 www.fitnessrxformen.com

• With just 2 super-concentrated scoops a day,

CREACTOR™ IS SUPERIOR TO THE COMPETITION

BLUE LEMON LIME

CREATINE QUALITY MUSCLE CREATINE SERVINGS

HIGH-INTENSITY WEIGHT TRAINING

the Good, the Bad and the Ugly

26 FI TNE S S R x for M E N MAY 2016 www.fitnessrxformen.com

Our workout mantra? Better Input = Better Output. Build a

Get Your Sample Pack Today!

LOST MUSCLE DURING WEIGHT LOSS

ARE YOU ADDICTED

28 FI TNE S S R x for M E N M AY 2 0 1 6 www.fitnessrxformen.com

Dietary Fat-Carbohydrate Balance