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CONTENTS
4 1 . 1 0
FEATURES
36 WORKOUT REBOOT Been away from the gym for a while? No ZRUULHV *HW EDFN LQ WKH JDPH ZLWK WKLV VL[ZHHN WUDLQLQJ SURJUDP By C.J. Logan
53 SUPERMARKET UPGRADE 7KH XOWLPDWH VKRSSLQJ JXLGH WR WKH EHVW foods at the grocery store. By Matthew Kadey, MS, RD
DEPARTMENTS 15 BODY SHOP: Training, Nutrition & Supplements 24 WORKOUT OF THE MONTH: Post-Winter Planning 26 PEAK 26 PEAK PERFORMANCE: Spin Cycle 28 FOR WOMEN: Beat Your Booty Genetics 30 PRO CORNER: Christina Larson 32 BRAND SPOTLIGHT: Quest Nutrition 64 PRODUCT INSIDER: ,Q¿QLWH /DEV -XJJHUQDXW +3 67 TOP SHOP: Product Overviews
74 5 WAYS TO: &RPEDW )DWLJXH
is an Active Interest Media publication. AIM, as publi sher, does not endorse not endorse and makes makes no representation, warranty or guarantee concerning the safety or safety or effectiveness DISCLAIMER: MUSCLE & PERFORMANCE is of either the products and services advertised in this magazine or the weightlifting or other techniques discussed discussed or or illustrated in this magazine. this magazine. The publisher expressly disclaims any and all liabilit y relating to the manufacture, sale or use of such products and services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techn iques advertised or discussed in this magazine may be illegal in some areas of the United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these pr oducts, pr oducts, services or techniques. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, products, services and techniques in the United States or elsewhere. Because elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in this magazine, you should shou ld consult a physician before using these products or services or applying these exercise exerci se techniques.
TRUEST TRU ESTRENG RENGTH. TH.COM COM/ST /STEVE EVE
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JANUARY 2014
VOL. 6 NO. 1
GROUP PUBLISHER Cheryl Angelheart
ǧǧ Jordana Brown Alexander Norouzi Donna Diamond Laura (Flores) Thorne, Bill Moir Jeannine Santiago Vicki Baker Ȁ Alice Negrete Patrick Sternkopf Dana Collins Mike Carlson, Matthew Kadey, MS, RD; C.J. Logan; Lara McGlashan, CPT; Isaiah Rhodes; Jill Schildhouse; Steven Stiefel
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MUSCLE & PERFORMANCE
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15
THE BODY SHOP
MAX STACK
MASS EXPANSION A lot of people load up on nutrients before they get to the gym and get a great workout, but they often overlook the critical fact WKDW \RX GRQ·W JHW JUHDW UHVXOWV IURP JUHDW workouts unless you also get great recovery.. Within 30 minutes after workouts, covery you need protein, fast-digesting carbs and these four supplements.
Creatine Monohydrate While creatine is crucial before workouts for boosting strength, taking a second dose afterward supports recovery and reduces levels of myostatin, which can increase protein synthesis. Taking Taking it postworkout also helps replenish muscle creatine levels to maximize cell volume and insulin-like growth factor-1 levels to enhance muscle growth. Betaine Also known as trimethylglycine, this naturally occurring alkaloid helps boost muscle protein synthesis after workouts. In addition, betaine helps burn body fat, and research also shows that it increases strength, power and muscular endurance, which translates into more intense workouts and greater gains.
N-Acetyl Cysteine This derivative of the amino acid cysteine is a precursor to the potent antioxidant glutathione. When N-acetyl cysteine is taken before a fatiguing exercise, it has been shown in clinical trials to increase force output by 15 percent. Ursolic Acid 7KLV SRZHUIXO SRO\SKHQRO LV GHULYHG IURP DSSOHV 5HVHDUFK GHPRQVWUDWHV XUVROLF DFLG·V ability to increase energy expenditure, burn body fat (particularly in the abdomen) and increase muscle mass. Find Them All In: *$7·V $GHQRÁH[
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16 MUSCLE & PERFORMANCE
Percent of Americans Percent who say they could could benefit from losing
weight, according to “The Obesity Epidemic: Unhealth Unhealthy y Habits Result in a Growing Problem for Americans,”” a report Americans, published recently by TeleV eleVox ox Software Sof tware Inc.
SUPPLEMENT Caffeine
WHEN 30 minutes before workouts
HOW MUCH 200 milligrams (anhydrous form)
WHY Caffeine drives strength, focus and energy.
Creatine
30 minutes before workouts; right after workouts
3 to 5 grams before and after
Taken before workouts, creatine drives ATP and strength; afterward, it replenishes muscle creatine, supporting recovery.
Vitamin C
With breakfast
500 to 1,000 milligrams
Getting a dose of this potent antioxidant at the beginning of the day helps boost immunity and performance in the gym.
ZMA
Before bed on an empty stomach (eat your last
Usually about 30 milligrams of zinc and 450
This zinc/magnesium combo not only helps you sleep, but it also supports recovery and boosts anabolic hormones.
meal about 30 minutes later)
milligrams magnesiumof
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PEAK PERFORMANCE
and cold, and athletes of all types who want to boost their sports conditioning without adding more wear and tear on their joints. Indoor cycling is sweaty business, so bring a towel and an d at least 16 ounces of water. You can wear a basic athletic shoe and use a stirrup, but a dedicated cycling shoe that locks THE RIGHT GEAR:
onto pedal can make the experience morethe pleasant. “It’s more comfortable when your ϐ ǯ feel like your foot is going to come out of the stirrup,” says Speers, who points out that new riders rarely think about pulling up on the pedal stroke, which is far easier when you are clipped into the Ǥ Dz ϐǦǡ like you are scraping mud off the bottom of your shoe as you are coming out of the 6:00 position and moving through the back part of that circle. Being able to pull up will make you more ϐǤdz THE SETUP:
ϐ ting options. Adjust the seat height so that when you sit down, your knee has a 10- to 15-degree bend in it when it’s extended at the bottom of the pedal stroke. When it comes to moving the seat forward and backward, make sure that your knee is not in front of the cranks when your foot is in the 9:00 position. That will keep some pressure off the kneecap. THE TENSION: Each bike has a dial that
lets the rider set the tension on the ped-
SPIN CY C YCLE Indoor cycling has been in gyms for more than 20 years. Isn’t it time you tried it? BY MIKE CARLSON
I
n 1994, Rolling Stone magazine named Spinning the “hot exercise” of the year. This form of group exercise has remained a popular mainstay in commercial gyms long after the other relics of 1994 — Ace of Base, step aerobics — have been laughed into obscurity. The impressive staying power of indoor cycling, as it is now colloquially known, is a testament
“The best thing about indoor cycling is that you can jump in at any level,” says Michelle Basta Speers, NSCA-CPT, and an American Council of Exercise– ϐ ϐ has been teaching indoor cycling in Southern California for more than 15 years. “You don’t have to be an expert. You don’t have to know choreography. ǯ ϐǤ
Ǧ ϐ congenial inclusiveness. Indoor cycling liberated gym classes from the tyranny of Day-Glo dance routines and gave it to the masses.
adapted to whatever level you are.” Indoor cycling attracts all types, says ǡ ϐ men and women trying to burn fat, cyclists looking to train out of the rain
26
MUSCLE & PERFORMANCE
JANUARY 2014
y
als. According toincrease Speers, too many riders are afraid to the resistance ϐ and, unlike riding a bike outdoors, you can’t coast and give your legs a break. “When a rider comes to a standing position and there’s not resistance on the ϐ ǡ they go head over heels,” Speers says. “I like songs that are about 65 to 70 beats per minute, which require pretty high tension.” YOUR MUSE: Indoor cycling classes vary wildly, depending on the personality of the instructor and his or her choice of music. Some classes might be half empty, while others have a waiting list and a cult-like following. Try ϐ whose tastes line up with your own. FIND
down until your front knee makes a Ǧ Ǥ foot and return to the start. Complete all reps, then switch sides. Tip: Don’t step too far out to the side; 6 to 8 inches is enough and will keep you stable and square.
ǧ Hold a single dumbbell in your left the side. Stand on your right foot with slowly hinge forward at the hip, keeping your back straight and lowering ϐǤ torso comes forward, simultaneously lift your left leg behind you and lower until your leg and torso are parallel to ϐǤ rise slowly back to the start. Complete all reps before switching sides. Tip: Bend your standing leg slightly to Tip: help maintain balance and protect your knee.
BEAT YOUR BOOTY GENETICS
ǧ
Hold a weight at your chest with both hands. Stand on your right leg with your left knee lifted to hip height. Bend out to the side, reaching your toes away until your leg is straight. Return to the ǡ behind you and bend your right knee again, reaching as far back as you can with your toes, then return to the start to complete one rep. Tip: Bend your standing knee as much as you can with each rep and track your knees directly over your toes to protect your joints.
Five strength moves that will tone and tighten your rear view — guaranteed!
BY LARA MCGLASHAN, CPT
W
ǧ 2
ant that “high and tight” look promised by those butt-reshaping infomercials? Then check out these fabulous tush-targeting moves! one or more of the gluteal muscles, as well as giving your quads, calves, hamstrings and inner/outer inner/outer thighs a kick in the pants. Throw these moves into your regular leg workout, or if you’re up for it, add a complete day-o’-ass to your workout week. Do three sets of each
cushion with your hands for your head. Bend your knees and then open them to the sides, keeping your heels together, ϐǤ sky, lifting as high as you can and holding for one count, then slowly lowering to the start. Tip: You have a very small range of moTip: tion in this position, so make each rep slow and deliberate.
Hold a set of dumbbells at your sides
Balance a barbell across your shoulders and stand with your feet hip-width apart, toes turned out. Bend your knees and plié as low as you can without al ϐǤ Ǥ ǡ large step to the side with one leg, (toes still turned out) and plié in this position, tracking your knees over your toes as you lower down. When your heels begin ϐǡ and push off your outside foot to return to the start. Continue, alternating step-
move for 10 to 12 reps apiece and successfully kick your own butt.
and stand with your feet together, shoulders down and back. With your right foot, step behind and across to your left while keeping your hips square. Bend both knees and lunge
ping to each side. Tip: This is not a lunge, so step out deliberately and balance your weight between both feet before doing your plié in the second position.
TO DO DOMI MINA NATE TE AN ANY Y PH PHYS YSIC ICAL AL CH CHAL ALLE LENG NGE E ON’s new Platinum PRE-™ delivers plenty of energy and focus along with proven amoun am ounts ts of Bet Beta-A a-Alan lanine ine and L-C L-Cit itrul rulli line ne fo for r trai trainin ning g perf perform ormanc ance. e. The There’ re’s s also also a potent dose of thermogenic support. It’s all right there on the label’s Facts Panel. What you won’t find is anything you’d worry about using every day. Trust ON to help you get ready to hit new personal bests with a formula that won’t weigh heavily on your conscience.
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MISSION POSSIBLE: END OBESITY Quest Nutrition vows to make clean eating fun with its new products. BY JILL SCHILDHOUSE
W
hy do all the foods we eat for fun and pleasure have to make us look and feel so bad? This simple question became the ultimate challenge for the founders of Quest Nutrition, whose products have now allowed millions of people to change the way they look at food forever. Tom Bilyeu, president of Quest Nutrition, believes that companies only have a chance at true greatness when they are driven by a mission — a mission far more profound than ϐǤ ǣ Ǧ sity. With the rate of diet-related diseases like diabetes skyrocketing, the global obesity epidemic not only claims an untold number of lives but also is steadily eroding people’s
from pleasure. Because of this, people living a healthy lifestyle often force themselves themselves to view food as fuel rather than fun. “Right now, most people think of Quest as a protein bar company, but by the end of 2014, we are going to make our mark as the company that married health and pleasurable eating,” Ǥ Dz ϐ ϐ in nutritional science and the science of taste, we will continue to develop delicious cutting-edge products that help people accomplish their goals. goals.”” So what’s the inside scoop on this year’s new products? “They’re going to shock people,” Bilyeu says. “We want to prove that if you’re willing to do the work, you can not only push the boundaries of what people think is possible, you can smash through them.”
“SINCE OUR EYES ARE FIRMLY AFFIXED TO ADVANCES IN NUTRITIONAL SCIENCE AND THE SCIENCE OF TASTE, WE WILL CONTINUE TO DEVELOP DELICIOUS CUTTING-EDGE PRODUCTS THAT HELP PEOPLE PEOPLE ACCOMPLISH THEIR GOALS.” GOALS.” quality of life. The only bit of good news in this terrifying trend is that on an individua individuall basis, obesity can be completely reversible. All that’s required is simply to make different dietary choices. But the biological and psychological urges to eat and overeat are so strong that people can’t stop themselves, even as they slide rapidly into ill health. “That’s why the only problem we’re worried about tackling is compliance,” Bilyeu says. “All our efforts are directed there — to deliver the highest quality healthy food that people simply want to eat. We want to change people’s view of
And when Bilyeu was told the products he wanted to make were impossible, he decided — in true Quest spirit — to de Ǥ Dz massive infrastructure and capital outlay,” he says. “But by doing the manufacturing ourselves, we’re able to control our own destiny and make products that other people simply can’t. We’ve poured millions into re-engineering food processing.” Quest knows that different people do different things with their macros. So the company set out to create products that allow people to use Quest no matter what their goals. “The pro-
what is considered ‘healthy’ food.” Quest Nutrition faces a big challenge in delivering on its ǣ Ǧ ϐǤ ǯ things that you really enjoy; it’s about divorcing food choices
found dietary changes that will be required in order to reverse the trend toward obesity and ill health will take more than just a year,” Bilyeu says. “Our multiyear mission is to continue to develop the slew of products that will be necessary to give our customers all the tools they will need to succeed.”
F F I E R T R E B O R Y B N S A H G P O A L . R J . G T O O Y C B H O P
B a w e e n i n h i l a w t h e e g r g a e ? N o a y f m e w o o m t w r r i e h e i t g s g t r a h t h i . G e y m f i n i s s t b o r n i x a g p p r - w e c k o g e k r a m .
E O
HOW LONG HAS IT BEEN?
MONTHS?
YEARS? YEARS ? Life happens, and you’ve been slacking on getting your workouts in. There’s a good chance you’ve been loose with your diet, as well, because the two often go hand in hand. But we won’t dwell on that. It’s time to move on, which means it’s time for a training program to get you back on track, to “reboot” your system, so to speak. The following six-week plan will do just that. It starts off relatively easy, then gets a little tougher every couple of weeks until by the last week you’re in the thick of some serious training. At that point, your slacking streak will be history — as will much of your body fat. Q PROGRAM BREAKDOWN WEEKS ONE TO TWO: WAKING UP THE MUSCLES
7KH ÀUVW FRXSOH RI ZHHNV RI WKH SURJUDP DUHQ·W PHDQW IRU EUHDNLQJ UHFRUGV ,I LW·V EHHQ D ZKLOH VLQFH \RX·YH IUHTXHQWHG WKH J\P WKH JRDO DW ÀUVW VKRXOG EH VLPSO\ WR JHW EDFN LQ WKH KDELW RI ZRUNLQJ RXW %HVLGHV LI \RX·UH GHFRQGLWLRQHG UHDG RXW RI VKDSH LW ZRQ·W WDNH PXFK IRU \RXU ERG\ WR JHW D VXIÀFLHQW ZRUNRXW %HLQJ RYHUO\ DJJUHVVLYH ULJKW RXW RI WKH JDWH ZLOO GR \RX QR IDYRUV WKH ODVW WKLQJ \RX ZDQW WR GR LV LQMXUH \RXUVHOI DQG JR ULJKW EDFN WR VLWWLQJ RQ WKH VLGHOLQHV 7KLQN RI WKHVH HDUO\ VHVVLRQV DV D WLPH IRU ´ZDNLQJ XSµ WKH PXVFOHV DQG JHWWLQJ WKHP UHDFTXDLQWHG ZLWK UHVLVWDQFH WUDLQLQJ <RX·OO WUDLQ WKUHH GD\V D ZHHN IRU WKH ÀUVW WZR ZHHNV DQG WUDLQLQJ VHVVLRQV ZLOO FRQVLVW RI EDVLF H[HUFLVHV ZLWK UHODWLYHO\ ORZ YROXPH DQG LQWHQVLW\ $OO ODUJH PXVFOH JURXSV ZLOO EH KLW FKHVW EDFN VKRXOGHUV OHJV ZKLOH VPDOO ERG\SDUWV OLNH DUPV DQG FDOYHV ZRQ·W EH WUDLQHG GLUHFWO\ ZLWK LVRODWLRQ PRYHV 7KH DEV KRZHYHU ZLOO EH WUDLQHG DV D PHDQV RI HQJDJLQJ WKH FRUH DQG VWLPXODWLQJ HYHU\-
Q WEEKS ONE AND TWO O DAY ONE ONE (MONDAY): (MONDAY): UPPER
BODY Warm-Up: Do 10 minutes of light cardio activity. EXERCISE
SETS (WEEK ONE)
SETS (WEEK TWO)
REPS
Chest Incline Dumbbell Press Push-Up
3* 3
4* 4
10-12 10-20**
Back Barbell Bent-Over Row Pulldown
3* 3
4* 4
10-12 8-10
Shoulders Dumbbell Shoulder Press
3
4
10-12
Rest one to two minutes between all sets. *This does not include one warm-up set of 10 to 15 reps with a lighter weight WKDQ \RXU ÀUVW ZRUNLQJ VHW 7DNH 7 DNH RQO\ WKH ODVW VHW WR IDLOXUH 2Q WKH ÀUVW WZR VHWV VWRS D IHZ UHSV VKRUW RI failure but still to a point that you can feel a burn in the muscles.
Warm-Up: Warm-U p: Do 10 minutes of light cardio activity activity..
EXERCISE Legs Squat (light)* Leg Press Lying or Seated Leg Curl Romanian Deadlift (light) Abs Crunch Reverse Crunch
SETS (WEEK ONE)
SETS (WEEK TWO)
REPS
3 3 3 2
4 4 4 3
10-12 10-12 10-12 8-10
3 3
4 4
12-15 10-12
Rest one to two minutes between all sets. *“Light” means light. Be ultraconservative with weight selection, and don’t take any of the three or four sets to failure. If you haven’t done squats in a while, consider a different squat variation, like Smith-machine or even dumbbell squats.
O DAY
THREE (FRIDAY): FULL BODY Warm-Up: Do three sets of 10 to 15 burpees with as little rest as possible between sets. EXERCISE Push-Up Bodyweight Squat Inverted Row (bodyweight) Bodyweight Walking Lunge Hanging Knee Raise
REPS 15 15 10 20 total 12
3HUIRUP WKHVH ÀYH H[HUFLVHV VLPLODU WR D FLUFXLW GRLQJ RQH VHW RI HDFK H[HUFLVH LQ VHTXHQFH DQG UHVWLQJ WR VHFRQGV EHWZHHQ HDFK H[HUFLVH 5HVW WZR PLQXWHV between circuits. Do the circuit three times through in Week One and four times in Week Two.
Cardio: Optional in weeks one to two. If you want to do it, perform easy steady-state cardio on the equipment of your choice for 20 minutes after any or all the weight-training sessions.
*This does not include one warm-up set of 10 to 15 reps ZLWK D OLJKWHU ZHLJKW WKDQ \RXU ÀUVW ZRUNLQJ VHW
Steady-State Cardio: Do 20 to 30 minutes on the equipment of your choice after your weight workout.
42
MUSCLE & PERFORMANCE
JANUARY 2014
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DAY TWO (TUESDAY): LOWER BODY (STRENGTH/SIZE), ABS
Warm-Up: Do 10 minutes of light cardio activity plus two sets of light leg extensions.
EXERCISE Squat Dumbbell Lunge Hack Squat Romanian Deadlift Lying or Seated Leg Curl Standing Calf Raise superset with Hanging Knee Raise
SETS (WEEK THREE) 3* 3 2 4 3 3
SETS (WEEK FOUR) 4* 4 3 4 4
REPS 8-10 12-15 per leg 12-15 8-10 12-15 12-15
3
4
10-15
*This does not include one warm-up set of 10 to 15 reps ZLWK D OLJKWHU ZHLJKW WKDQ \RXU ÀUVW ZRUNLQJ VHW
44
MUSCLE & PERFORMANCE
JANUARY 2014
MUSCLEANDPERFORMANCEMAG.CO M
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35 YEARS OF BODYBUILDING EXPERIENCE | 15 YEARS OF PERFORMANCE NUTRITION EXCELLENCE.
From the dungeon gyms in New Jersey as a bright eyed kid all the way to the Arnold Classic and Olympia stages as a world class champion, Rich has seen it all. Together, Together, we live this life-style with him and expect nothing but the best when it comes to our way of living. He doesn’t settle for anything but the best. . . and you shouldn’t either.
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Gaspari Nutrition CEO and Pro Bodybuilding Hall-of-Famer
*These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure or prevent any disease.
DAY THREE (THURSDAY): UPPER BODY (STRENGTH/BODYWEIGHT) O
Warm-Up: Do 10 minutes of light cardio activity, followed by one to two sets each Warm-Up: of push-ups and inverted rows.
EXERCISE Pull-Up superset with Dip Pike Push-Up* Push-Up Renegade Row**
SETS (WEEK THREE) 3
SETS (WEEK FOUR) 4
REPS to failure
3 3
4 4
to failure to failure
3
4
12-15
$ PRGLÀHG IRUP RI KDQGVWDQG SXVKXSV +DQGV DQG IHHW DUH RQ WKH ÁRRU DQG glutes are up high so the body forms an upside-down “V.” “V.” 3ODFH WZR PRGHUDWHO\ KHDY\ GXPEEHOOV RQ WKH ÁRRU VKRXOGHUZLGWK DSDUW 'R a push-up with your hands holding the dumbbells, then do a one-arm row with each arm. That’s one rep.
Steady-State Cardio: Do 20 to 30 minutes on the equipment of your choice after your weight workout.
DAY FOUR (FRIDAY): LOWER BODY/FULL BODY (POWER/CONDITIONING) O
Warm-Up: Do three sets of 10 to 15 burpees with as little Warm-Up: rest as possible between sets.
*This does not include one warm-up set of 10 to 15 reps with a lighter weight WKDQ \RXU ÀUVW ZRUNLQJ VHW
HIIT Cardio: In Week Five, do 10 minutes of treadmill intervals, alternating 30 seconds of fast running with 30 seconds of walking. In Week Six, do the intervals for 12 minutes.
DAY TWO (TUESDAY): LEGS, ABS Warm-Up: Do 10 minutes of light cardio activity plus two sets of light leg extensions. Warm-Up: O
EXERCISE Quads/Glutes Squat Leg Press Hack Squat Hamstrings Romanian Deadlift Lying or Seated Leg Curl Calves/Abs Standing Calf Raise superset with Hanging Knee Raise Seated Calf Raise superset with Crunch
SETS (WEEK FIVE)
SETS (WEEK SIX)
REPS
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4* 4 4
8-10 10-12 12-15
4 4
4 4
8-10 12-15
4*
4*
12-15
4 3
4 4
10-15 15-20
3
4
15-20
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Steady-State Cardio: Do 20 to 30 minutes on the equipment of your choice after your weight workout.
Do circuit three times through in Week Five and four times in Week Six. Rest two minutes between circuits.
Circuit Two (Bodyweight): EXERCISE Burpee Pull-Up or Inverted Row Bodyweight Squat Push-Up Hanging Knee Raise
REPS 10 to failure 20 to failure 10
Do circuit three times through in Week Five and four times in Week Six. Rest two minutes between circuits.
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50 MUSCLE MUSCLE & PERFORMANCE
JANUARY JANUAR 2014
MUSCLEANDPERFORMANCEMAG.CO M
y
“ARE YOU CRAZY ENOUGH FOR INSANITY?”
By Shaun T, creator of INSANITY ®, the #1 workout in America!
If your answer is yes, I’ll get you a year’s worth of results in just 60 days! When I created INSANITY, I knew it would deliver insane results, but I wasn’t sure if anyone was brave enough to try it. Turns out, there are a lot of crazy people out there . . . IS INSANITY HARD? HARD? Oh, yeah. It’s the hardest workout ever put on DVD. It’s totally crazy. . .but it’s going to get you crazy-good results. That’s probably why it’s the #1 workout in America.
HOW I CRAMMED A YEAR’S WORTH OF RESULTS RESULTS INTO 60 DAYS: Forget everything you think you know about high-intensity interval training, because INSANITY turns it on its head. Instead Inste ad of motoring along at a moderate pace, then kicking up your heart rate for a minute or so at a time, INSANITY has you do the opposite. You go flat out, then break only long enough to gulp some air and get back to work.
SO ARE YOU WILLING TO DIG DEEP? You You won’t won’t need a mirror to know you’re you’re getting results res ults from INSANITY. You’ll feel it every time you get dressed, or stand st and up to walk across a room. Will you work harder than t han you’ve ever worked before? You can bet on it. But I guarantee—that after 60 days of INSANITY you’ll thank me for kicking your butt so hard.
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IT’S CALLED MAX INTERVAL TRAINING. And it’s shown to burn
Tart Cherry Juice If George Washington had been more of a nutritionist, he would never have chopped down his father’s cherry tree. It turns out that tart cherries and the juice they make are brimming with polyphenol antioxidants that have been shown to reduce muscle damage and pain after exercise. For the biggest antioxidant wallop, be sure to look for brands that list cherry juice before any other juice (such as apple) in theor ingredient list. Cut with seltzer coconut water if it’s too tart for your liking.
It might be time to take a cue from the French and add some sophistication to your cheese selection. According to scientists in Britain, the ripening process that produces oozy, molded cheeses like brie, Roquefort and Camembert can CPPTU MFWFMT PG BOUJJOnBNNBUP ry compounds to help fend off coronary woes. This may help partly explain the historically low rates of heart disease in France despite liberal intakes of saturated fat — a phenomenon commonly called “the French paradox.”
Ground Beef UPGR ADE:
Ground Bison Bison (aka buffalo) has a slightly TXFFUFS nBWPS UIBO CFFG NBLJOH it a tasty red-meat alternative. A 2013 study published in Nutri- tion Research found found that consuming bison results in less of a rise in blood triglycerides, innBNNBUJPO BOE PUIFS IFBSUEJT ease risk factors than consuming beef. Differences in rearing NFUIPET BOE OVUSJUJPO QSPmMF JODMVEJOH B IFBMUIJFS GBU QSPmMF NBZ FYQMBJO UIJT CFOFmU 4JNJMBS to beef, bison is a stellar source of protein, energy-boosting iron and creatine, a compound that revs up your workouts — and your muscle gains.
Almond Butter For your next PB&J sandwich, consider swapping out the peanut butter for almond butter.. The la tter contains higher ter amounts of cholesterol-lowering monounsaturated fat, as well as the bone-building trio of calcium, phosphorus and magnesium. As almond butter becomes increasingly popular popular,, more brands are popping up XJUI BEEJOT MJLF nBY BOE DIPD olate, so just make sure the one you purchase does not come with a lot of sugary baggage.
Brimming with vitamins, minerBMT BOUJPYJEBOUT BOE CFOFmDJBM fats, pistachios should be a regular addition to your shopping cart. But if their delicious nBWPS BOE DSVODIZ UFYUVSF make it hard to avoid polishing off a bagful in one sitting, opt instead for pistachios that are still in their shell. You’ll get just as much nutritional goodness but with less of a calorie overload. Because you have to shell them, you’ll likely consume less. Scientists at Eastern Illinois University found that the extra work of shelling pistachios caused people to consume 41 percent fewer calories than when they snacked on the shelled nuts. :FU UIFZ TUJMM GFMU KVTU BT TBUJTmFE and full after their snack.
Chock-full of antioxidants shown to improve heart and brain health, dark chocolate is one of the best snack-food options at the supermarket. To SFBQ DIPDPMBUFT GVMM CFOFmUT consider selecting bars made with 70 percent cocoa o r more. A bar with 50 percent cocoa will have a higher sugar-toantioxidant ratio than a bar with 70 percent or higher cocoa. If ZPV mOE EBSLFS DIPDPMBUF UPP bitter,, slowly work your way up bitter the ladder to a higher cocoa percentage so that your taste buds can become accustomed to the stronger taste. So for a couple of weeks, nibble on a bar with 60 percent cocoa before moving to a bar with 75 percent cocoa.
Fresh Peaches UPGRADE:
Frozen Peaches With respect to juicy goodness, winter peaches from South America are mere shadows of locally sourced summer fresh ones. So consider packing your freezer this winter with subzero peaches and other fruits instead. Out-of-season fresh fruits like blueberries can lose some PG UIFJS OVUSJUJPOBM mSFQPXFS EVS ing prolonged shipping from farm to store and during subsequent storage. In contrast, frozen fruits are harvested at peak ripeness, when they are more nutrient dense, and are quickly nBTIGSP[FO XIJDI MPDLT JO UIFJS WJUBNJOT BOUJPYJEBOUT BOE nBWPS nBWPS
Vinaigrette A little fat is needed to goose your salad’s potency. A 2012 Purdue study found that theUniversity monounsaturated fat in oils like olive, avocado and canola can bolster absorption PG UIF EJTFBTFmHIUJOH BOUJPYJBOUJPYJ dants in vegetables like carrots, spinach and tomatoes. Why? Many of these antioxidants are fat-soluble, meaning they need a little fat to be properly absorbed. The upshot is that you should toss bottled dressings made with oil and vinegar into your shopping cart and leave behind bland fat-free versions, many of which are swimming in added sugars.
Canned beans are convenient but have a couple of things going against them. They are notoriously packed with high amounts of sodium, and the cans they come in are often lined with bisphenol A, a chemical linked with increased diabetes risk and hormone EJTSVQUJPO 0O UIF nJQ TJEF those inexpensive bags of dried beans come sans salt and sketchy BPA. Simply soak dried beans overnight and then simmer them until tender for a healthy dose of protein and fatmHIUJOH mCFS
Tomatoes
Bacon
U P G R A D E : :
U P G R A D E : :
Organic Tomatoes
Canadian Bacon
Consider tomatoes grown minus chemicals a worthwhile splurge. A 2012 Journal of Ag- ricultural and Food Chemistry study discovered that organically grown tomatoes pack a bigger antioxidant punch than their conventionally grown counterparts. The study authors surmise that tomatoes grown organically have a tougher go of things, so they need to activate their own defense mechanisms, including phenol antioxidants, to survive. One of these antioxidants is lycopene, which has been shown to hel p fend off certain cancers, including that of the prostate.
Bacon isn’t going to garner too many accolades from nutritionists, but there is a way to have your bacon and eggs and eat it, too. With regular bacon boasting about 13 grams of fat in a single-ounce serving, you’re better served going with Canadian bacon, which comes from the leaner back of the pig and contains a mere 2 grams of fat. What it lacks in saturated fat, Canadian-style bacon makes up for with protein, containing a solid 6 grams of the muscle sculptor in a single-ounce serving. If possible, select brands made without potentially harmful nitrates.
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Boneless Pork Loin Chops While chicken breasts are a convenient way to load up on protein, they aren’t particularly lauded for their great taste. So if you’ve OD’d on the bird, request a few boneless pork loin chops at the butcher counter instead. Not only are they more nBWPSGVM BOE OFBSMZ BT MFBO BT chicken breast, but they are also richer in several important nutrients like vitamin B-6 and selenium. You can basically prepare them like you would
Yogurt UPGRADE:
Greek Yogurt Tangy, velvety Greek yogurt is worthy of a resounding Opa! This thick and creamy great white is laced with about twice the amount of protein as traditional yogurt types. In fact, a typical 6-ounce serving of a plain Greek yogurt packs in as much as 18 grams of protein, about the same amount found in 3 ounces of chicken breast. This makes Greek yogurt an excellent dairy option if you’re looking to sprout more lean body mass. Each delicious spoonful also serves up probiotics, healthy bacteria that are thought to improve digestive and immune health. But watch out for the emergence of faux Greek yogurts. Traditionally raditionally,, the creamier taste of Greek yogurt comes by straining away excess moisture, not by including thickeners such as cornstarch. "MTP TUFFS DMFBS PG GSVJUnBWPSFE versions to avoid spooning up too much gut-busting sugar.
Broccoli UPGR ADE:
Broccoli Sprouts Broccoli is one of the most nutritious things you can toss into a salad, but i ts sprouts may be even better. Crisp broccoli sprouts are very young broccoli plantswith thataresemble sprouts peppery alfalfa bite. The sprouts contain up to 100 times more of the phytonutrient called sulforaphane, which has been shown to have strong cancer-busting effects, than mature broccoli heads. It’ It’s s thought that sulforaphane can elevate levels of the body’ body’s s protective enzymes. Pile raw sprouts atop your salads, stir-fries, soups, sandwiches and scrambled eggs. Look for broccoli sprouts in the vegetable section o f most supermarkets.
Those packages of 6-inch corn tortillas made with whole corn nPVS BSF IJHIFS JO mCFS BOE lower in carbohydrate calories than most wheat-based tortillas. This makes them a better option for your lunchtime sandwiches. Try stacking one with canned sardines, diced organic tomato and a handful of broccoli sprouts.
Oatmeal UPGR ADE:
Hot MultiGrain Cereal As long as you’re not spooning up the sugar-laced instant variety,, a bowl of warm oatmeal variety is a great way to star t the day. But why not change things up by adding some diversity to your cereal bowl? Multi-grain cereals like Bob’s Red Mill provide a nutritious mix of whole grains like oats, barley and rye so you’re exposed to a wider variety of essential nutrients UP LFFQ VQ ZPVS mUOFTT HBJOT They also tend to be slightly IJHIFS JO XBJTUMJOFXIJUUMJOH mCFS than regular oats. Only choose brands that don’t include any added sweeteners.
Canned Sardines
Eggs UPGRADE:
Omega Eggs
The old saw “You are what ZPV FBUw JT KVTU BT USVF JO UIF case of chickens as it is for us. By altering hens’ diets to include omega-rich foods TVDI BT nBYTFFE GBSNFST BSF able to produce eggs with two to three times more omega-3 GBUUZ BDJET 5IBUT B TJHOJmDBOU boost when you ponder that a Washington University School PG .FEJDJOF 4U -PVJT TUVEZ found that these phat fats may help ramp up muscle protein synthesis. Further, Swedish scientists found that cracking open omega-3–enriched eggs can improve cholesterol numbers and blood-sugar control. Read labels carefully to make sure the omega bump is coming from docosahexaenoic acid as opposed to alpha-linolenic acid, a lesspotent omega fat without the same proven health perks.
There are a boatload of reasons to reel in canned sardines more often. They have about the same levels of muscle-building protein as canned white tuna, but compared to big-brand tuna, sardines harbor higher levels of heart-healthy omega-3 fatty acids, and bone-building calcium and vitamin D. South Korean researchers recently discovered that higher intakes of vitamin D may ease muscle EBNBHF BOE UIF JOnBNNBUJPO associated with stiff workouts. Ocean conservation programs also praise sardines for being a more eco-friendly choice and one that is less plagued by contaminants like mercury mercury.. Canned sardines vary greatly XJUI SFTQFDU UP nBWPS JF TPNF UBTUF NVDI UPP imTIZw TP USZ B GFX UP mOE B CSBOE UIBU QMFBTFT your taste buds most. A good place to start is the exceptional tinned swimmers from forwardthinking Wild Planet. Q
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WAKE UP!
Keep the dreaded energy crash at bay with these food and supplement strategies.
BY ISAIAH RHODES
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orgive us if there are any glaring errors here. We’re putting it together around 3 in the afternoon, the time of day when our ϐ Ǥ Ǧϐ Ǧϐ Ȃ Ǥ ǡ ǡ ȋ ϐȌ Ǥ
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CAFFEINE
ϐ ǡ wonder compound is also an effective and 100 percent approv approved ed all-day weapon for combating fatigue. “Numerous studies have shown that moderate usage, the equivalent of 80 to 240 milligrams per day, can actually help sustain energy levels, create cognitive alertness and help improve ǡ ǡdz ǡdz Ǥ Dz Ȅ Ǧ
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PAY ATTENTION TO PROTEIN
When it comes to eating for energy, the centerpiece of the discussion is usually carbohydrates. But people often forget the impact of another ǣ Ǥ Dz protein can zap energy levels and stall muscle ǡdz Ǥ Dz be around 1 gram of protein per body pound for the active individual. If supplementing with protein, be sure to investigate your sources and be sure to use something that’s independently veriϐ Ǥdz
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HYDRATION
ǯ ǡ Ǥ Ǥ Dz ǡ plenty of water throughout the day is an often over ǡdz Ǥ Dz ǡ of focus and/or cravings can all be signs you need Ǥ 10 8-ounce cups of water a day to stay hydrated before, during and after you hit the gym. Use a water bottle to remain conscious of how many ounces ǯ Ǥdz
Megan Garza is a Southern California–based nutrition consultant. She specializes in weight management and energy, helping people tackle the