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ALPHA AMINO  INTRAWORKOUT 

 

PERFORMANCE BCAAs 

JOIN THE CONVERSATION AT ALPHAAMINO.COM! #ALPHAAMINO

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

 

  .com/Cellucor  //

.com/Cellucor //

@Cellucor // www.Cellucor.com

 

 

 

 

 

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.

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IFBB PRO STEVE COOK

 TRUEST  TRU ESTRENG RENGTH. TH.COM COM/ST /STEVE EVE

NEW!

Muscles need more than time to recover from elite level training. The process also requires a steady stream of amino acids from protein. To provide you with lasting anti-catabolic support, ON’s patent pending MicelleXL™ technology restructures micellar casein into molecules three times the average size. These super-sized molecules form an ultra-thick gel that takes hours to be digested, making Platinum Tri-Celle Casein™ an ideal choice between meals and right before bed. L-Theanine was also added to help you make  the mos mostt of of your your rec recove overy. ry. We thi think nk you you’ll ’ll agr agree ee tha thatt our our slo slowe west st cas casein ein is the eas easies iestt to to mix and most exceptional tasting anti-catabolic protein we’ve ever made.  AVERAGE

Manufactured in ON’s GMP Registered Facility   s   r  n   e  o    i    h    t   t   r  o   u    f  m   o   r  r   o  p    f     d       N  n       A   a       C  o       S    f   n    i

MUSCLE SUPPORT

EASY MIXING

OUR SLOWEST CASEIN

LESS-DENSE STRUCTURE

CASEIN MOLECULE

DURING GELATION

PLATINUM

DENSE STRUCTURE DURING GELATION

CASEIN MOLECULE

3 x

LARGER THAN  THE AVERAGE CASEIN MOLECULE

SCHEMATIC ILLUSTRATION

USA  (800)

705-5226

INTL (630)

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JANUARY 2014

VOL. 6 NO. 1

GROUP PUBLISHER Cheryl Angelheart 

ǧǧ 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

    Aaron Curtis; Andrius Krasuckas; Peter Lueders; James Patrick; Robert Reiff 

Efrem Zimbalist III 󰁨󰁡󰁩󰁲󰁭󰁡󰁮 Ƭ  Andrew W. Clurman 󰁲󰁥󰁳󰁩󰁤󰁥󰁮󰁴 Ƭ  Brian J. Sellstrom 󰁥󰁮󰁩󰁯󰁲 󰁩󰁣󰁥 󰁲󰁥󰁳󰁩󰁤󰁥󰁮󰁴 Ƭ  Patricia B. Fox 󰁥󰁮󰁩󰁯󰁲 󰁩󰁣󰁥 󰁲󰁥󰁳󰁩󰁤󰁥󰁮󰁴ǡ 󰁰󰁥󰁲󰁡󰁴󰁩󰁯󰁮󰁳

 

Muscle & Performance Performance is  is printed monthly in the U.S.A. © 2014 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in Muscle & Performance is Performance is for educational purposes only. It’s not intended to replace the advice or attention of health care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874

NUTRITION on the inside,

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on the outside!

®

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and BarnDad’s FiberDX  (11g of fiber, 7g of protein)  is your solution to help curb hunger & support visceral fat loss without negative side effects. BarnDad’s FiberDX®  GERMAN CHOCOLATE SHAKE and BarnDad’s FiberDX® is made up of a time released soluble and insoluble fiber matrix. Our fiber matrix reduces hunger by slowing the digestion and absorption of sugars/carbohydrates, supporting lean muscle and promoting a healthy digestive system. BarnDad’s RISE Original Instant Green Coffee with Probiotics is the  the  World’s First WEIGHT LOSS INSTANT COFFEE  COFFEE  that Supports Digestive & Immune Health . Clinically backed by 17 published studies! BarnDad’s RISE is RISE is a delicious instant Colombian coffee that contains a clinical dose of 500mg Green Coffee Bean Extract (50% Chlorogenic Acid). Acid) .  This powerful Green Coffee Bean Extract  Extract has been proven to help people naturally lose weight, maintain healthy metabolism and control blood sugar levels. (Even without exercise!)

To get a FREE SAMPLE & to learn more go to Barndadnutrition.com  Available at :

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© 2013 MUSCLEPHARM CORP. * 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.

 

THE BODY SHOP SUPPLEMENTS BY STEVEN STIEFEL. TRAINING AND NUTRITION BY C.J. LOGAN

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MUSCLEANDPERFORMANCE MUSCLEANDPERFORMANCEMAG.COM MAG.COM

Tribulus terrestris  LQFUHDVHV  LQFUHDVHV WHVWRVWHURQH SURGXFWLRQ 7KH DFWLYH DVSHFW RI Tribulus LV SURWRGLRVFLQ ZKLFK HQFRXUDJHV WKH SLWXLWDU\ JODQG WR UHOHDVH PRUH OXWHLQL]LQJ KRUPRQH 7KLV KRUPRQH VLJQDOV WKH WHVWHV WR SURGXFH WHVWRVWHURQH 0RUH LPSRUWDQW Tribulus  LQFUHDVHV  LQFUHDVHV ELRDYDLODEOH IUHH  WHVWRVWHURQH OHYHOV E\ IUHHLQJ WHVW IURP VH[ KRUPRQHELQGLQJ JOREXOLQ 6+%* DWWDFKHV WR WHVWRVWHURQH UHQGHULQJ LW LQHIIHFWLYH Get some:  7DNH  WR  PLOOLJUDPV RI D Tribulus H[WUDFW VWDQGDUGL]HG ZLWK D PLQLPXP RI  SHUFHQW SURWRGLRVFLQ WZR WR WKUHH WLPHV SHU GD\ ZLWK RQH GRVH  WR  PLQXWHV EHIRUH VH[XDO DFWLYLW\

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JANUARY 2014

  MUSCLE & PERFORMANCE

y

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[

CHART ATTACK

TIME TO SUPPLEMENT Some supplements work well whenever you take them. Others provide big EHQHÀWV EDVHG RQ WLPLQJ If you can only get in one dose a day of these rocksolid muscle builders, then this is the most important time to take action.

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

  JANUARY 2014

y

        8         7

MUSCLEANDPERFORMANCEMAG.CO M

 

AMANDA LATONA IFBB PRO BIKINI COMPETITOR

 

FUELED FINEST

by the

Staying at the top of your game means Staying staying active, and active muscles need a steady supply of protein. Why not fuel your physique with the best? New SYNTHA-6™ ISOLATE delivers 25 grams of an innovative protein isolate matrix per scoop with the signature rich and satisfying taste you’ve come to expect, helping to keep you

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performing at your best day after day.

2 5G PROTEIN 2 G TOTAL FAT 1 00% ISOLATE PROTEIN SOURCES Amounts based on single-scoop serving size

BSNONLINE.NET

 

THE BODY SHOP TRY THIS

FLIP YOUR GRIP

MYTHBUSTERS

YOU GET PLENTY OF GLUTAMINE FROM PROTEIN PRODUCTS AND WHOLE

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WHAT DOES IT DO?

 

GAKIC

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18 

MUSCLE & PERFORMANCE

  JANUARY 2014

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MUSCLEANDPERFORMANCEMAG.COM MUSCLEANDPERFORMANCE MAG.COM

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THE BODY SHOP

MUSCLE MODE

JUST SAND ADD

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24 

MUSCLE & PERFORMANCE

  JANUARY 2014

y

BY ERIC VELAZQUEZ, NSCA-CPT

󰁴󰁨󰁡󰁮 󰁡 󰁭󰁯󰁲󰁥 󰁬󰁥󰁩󰁳󰁵󰁲󰁥󰁬󰁹 󰁥󰁩󰁧󰁨󰁴Ǧ 󰁯󰁲 10Ǧ󰁭󰁩󰁮󰁵󰁴󰁥 󰁲󰁵󰁮Ǥ 󰁮󰁥 󰁳󰁴󰁵󰁤󰁹 󰁦󰁯󰁵󰁮󰁤 󰁴󰁨󰁡󰁴 󰁳󰁵󰁢󰁪󰁥󰁣󰁴󰁳 󰁤󰁩󰁤 󰁯󰁦 󰁦󰁯󰁵󰁲 󰁳󰁩󰁸 ͵0Ǧ󰁳󰁥󰁣󰁯󰁮󰁤 󰁳󰁰󰁲󰁩󰁮󰁴󰁳 󰁳󰁥󰁰󰁡󰁲󰁡󰁴󰁥󰁤 󰁢󰁹 󰁦󰁯󰁵󰁲󰁷󰁨󰁯 󰁭󰁩󰁮󰁵󰁴󰁥󰁳 󰁲󰁥󰁳󰁴󰁴󰁯󰁴󰁨󰁲󰁥󰁥 󰁴󰁩󰁭󰁥󰁳 󰁰󰁥󰁲 󰁷󰁥󰁥󰁫 󰁢󰁵󰁲󰁮󰁥󰁤 󰁤󰁯󰁵󰁢󰁬󰁥 󰁴󰁨󰁥 󰁦󰁡󰁴 󰁯󰁦 󰁡 󰁧󰁲󰁯󰁵󰁰 󰁴󰁨󰁡󰁴 󰁪󰁯󰁧󰁧󰁥󰁤 󰁦󰁯󰁲 ͵0 󰁴󰁯 60 󰁭󰁩󰁮󰁵󰁴󰁥󰁳 󰁡󰁴 󰁡 󰁳󰁥󰁴 󰁰󰁡󰁣󰁥Ǥ 󰁳 󰁡 󰁢󰁯󰁮󰁵󰁳ǡ 󰁢󰁯󰁴󰁨 󰁧󰁲󰁯󰁵󰁰󰁳 󰁧󰁡󰁩󰁮󰁥󰁤 󰁭󰁵󰁳󰁣󰁬󰁥Ǥ 󰁨ǡ 󰁡󰁮󰁤 󰁩󰁦 󰁹󰁯󰁵ǯ󰁲󰁥 󰁡󰁮 󰁥󰁮󰁤󰁵󰁲󰁡󰁮󰁣󰁥 󰁰󰁵󰁲󰁩󰁳󰁴ǡ 󰁩󰁭󰁰󰁲󰁯󰁶󰁥󰁭󰁥󰁮󰁴󰁳 󰁴󰁯 2  󰁭󰁡󰁲󰁫󰁥󰁲󰁳 󰁡󰁮󰁤 ʹǡ000Ǧ󰁭󰁥󰁴󰁥󰁲 󰁴󰁩󰁭󰁥 󰁴󰁲󰁩󰁡󰁬󰁳 󰁷󰁥󰁲󰁥 󰁳󰁩󰁭󰁩󰁬󰁡󰁲 󰁩󰁮 󰁢󰁯󰁴󰁨 󰁧󰁲󰁯󰁵󰁰󰁳Ǥ 󰁳󰁥 󰁴󰁨󰁩󰁳 󰁷󰁯󰁲󰁫󰁯󰁵󰁴 󰁴󰁯 󰁳󰁴󰁡󰁲󰁴 󰁳󰁨󰁥󰁤󰁤󰁩󰁮󰁧 󰁹󰁯󰁵󰁲 󰁷󰁩󰁮󰁴󰁥󰁲 󰁣󰁯󰁡󰁴ǡ 󰁯󰁮󰁥 󰁳󰁰󰁲󰁩󰁮󰁴 󰁡󰁴 󰁡 󰁴󰁩󰁭󰁥Ǥ  

ACTIVITY

TIME

Slow Jog (warm-up) Sprint Active Rest Slow Jog (cool-down)

2 to 3 minutes 30 seconds 4 minutes 2 to 3 minutes

Repeat four to six times, three times per week. BUILDING BLOCK: To

increase intensity, bring your active rest periods down gradually from week to week.

MUSCLEANDPERFORMANCEMAG.CO M

 

CHRIS WEIDMAN MMA MIDDLEWEIGHT

CAR PUSH

3 MILES/YEAR

POWER SHRUGS

634,320 LBS/YEAR

UNDER WATER SWIM

300 METERS/MO METERS/MONTH NTH INCLINE BENCH PRESS

34,520 LBS/MONTH

DO THE WORK.

 

QUICK, EFFICIENT ENERGY †1 provided by multiple carbohydrate sources

HELPS BUILD MUSCLE†1  L-Leucine & Leucine Peptides provide leucine to help trigger the mTOR pathway and promote muscle protein synthesis in conjunction with exercise

ELECTROLYTE REPLACEMENT †1 Sodium & Potassium to help replenish key electrolytes lost in sweat

MONSTERMILK.COM †

1

Based on two servings of Monster IntraPower*. OUR PRODUCTS ARE TESTED FOR ATHLETIC BANNED SUBSTANCES IN COMPLIANCE WITH THE NSF INTERNATIONAL CERTIFIED FOR SPORT ®  PROGRAM, WHICH INCLUDES SEMI-ANNUAL FACILITY AUDITS VERIFYING THAT NO NSF 306-CERTIFICATION GUIDELINE ANNEX A LIST BANNED SUBSTANCES EXIST IN OUR FACILITY. CytoSport® products complement a smart eating and hydration plan that, when combined with a balanced exercise or resistance training program, may contribute to weight management and recovery from exercise.   y ©2013 CytoSport, Inc. Benicia, CA 94510 USA

 These s tatem ents hav e not been e valuat ed by the Food and Drug Administration. This product is not intended to treat, cure, prevent   or diagnose any disease.

 

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󰁯󰁵 󰁷󰁡󰁮󰁴 󰁴󰁯 󰁲󰁩󰁤󰁥 ϐ󰁬󰁡󰁴Ǧ󰁦󰁯󰁯󰁴󰁥󰁤ǡ 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 󰁥󰁦ϐ󰁩󰁣󰁩󰁥󰁮󰁴Ǥdz 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󰁴 󰁨󰁡󰁶󰁥 󰁴󰁯 󰁢󰁥 󰁳󰁵󰁰󰁥󰁲 ϐ󰁩󰁴Ǥ 󰁴 󰁣󰁡󰁮 󰁢󰁥

󰁴󰁯 󰁩󰁴󰁳 󰁣󰁡󰁬󰁯󰁲󰁩󰁥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

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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

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FOR WOMEN

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 󰁴󰁨󰁥 󰁷󰁥󰁩󰁧󰁨󰁴 󰁴󰁯󰁷󰁡󰁲󰁤 󰁴󰁨󰁥 ϐ󰁬󰁯󰁯󰁲Ǥ 󰁳 󰁹󰁯󰁵󰁲 torso comes forward, simultaneously lift your left leg behind you and lower until your leg and torso are parallel to 󰁴󰁨󰁥 ϐ󰁬󰁯󰁯󰁲Ǥ 󰁬󰁯󰁷󰁬󰁹 󰁲󰁥󰁶󰁥󰁲󰁳󰁥 󰁴󰁨󰁥 󰁭󰁯󰁶󰁥 󰁡󰁮󰁤 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, 󰁦󰁥󰁥󰁴 ϐ󰁬󰁥󰁸󰁥󰁤Ǥ 󰁲󰁥󰁳󰁳 󰁹󰁯󰁵󰁲 󰁨󰁥󰁥󰁬󰁳 󰁴󰁯󰁷󰁡󰁲󰁤 󰁴󰁨󰁥 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󰁬󰁯󰁷󰁩󰁮󰁧 󰁹󰁯󰁵󰁲 󰁨󰁥󰁥󰁬󰁳 󰁴󰁯 󰁣󰁯󰁭󰁥 󰁯󰁦󰁦 󰁴󰁨󰁥 ϐ󰁬󰁯󰁯󰁲Ǥ 󰁥󰁴󰁵󰁲󰁮 󰁴󰁯 󰁴󰁨󰁥 󰁳󰁴󰁡󰁲󰁴 󰁰󰁯󰁳󰁩󰁴󰁩󰁯󰁮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 󰁴󰁯 󰁰󰁥󰁥󰁬 󰁯󰁦󰁦 󰁴󰁨󰁥 ϐ󰁬󰁯󰁯󰁲ǡ 󰁳󰁴󰁲󰁡󰁩󰁧󰁨󰁴󰁥󰁮 󰁹󰁯󰁵󰁲 󰁬󰁥󰁧󰁳 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. 

FROGGY 

Lie facedown on a mat and make a 28 

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  JANUARY 2014

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WEIGHTED CURTSEY 

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PRO CORNER 

󰁭󰁵󰁳󰁣󰁬󰁥 󰁡󰁮󰁤  󰁷󰁡󰁳󰁮ǯ󰁴 󰁨󰁡󰁰󰁰󰁹ǡ 󰁳󰁯  󰁨󰁡󰁶󰁥 󰁮󰁯󰁷 󰁲󰁥󰁴󰁵󰁲󰁮󰁥󰁤 󰁴󰁯 󰁩󰁧󰁵󰁲󰁥 󰁣󰁯󰁭󰁰󰁥󰁴󰁩󰁴󰁩󰁯󰁮Ǥ 󰁨󰁡󰁴ǯ󰁳 󰁭󰁹 󰁴󰁲󰁵󰁥 󰁬󰁯󰁶󰁥Ǩ  󰁰󰁬󰁡󰁣󰁥󰁤 󰁳󰁩󰁸󰁴󰁨 󰁩󰁮 󰁴󰁨󰁥  󰁵󰁮󰁩󰁯󰁲 󰁡󰁴󰁩󰁯󰁮󰁡󰁬󰁳ǡ  󰁣󰁬󰁡󰁳󰁳Ǥ 󰁮󰁤 󰁮󰁯󰁷  󰁡󰁭 󰁢󰁡󰁣󰁫 󰁯󰁮 󰁴󰁲󰁡󰁣󰁫 󰁴󰁯 󰁥󰁮󰁪󰁯󰁹 󰁴󰁨󰁩󰁳 󰁹󰁥󰁡󰁲ǯ󰁳 󰁳󰁥󰁡󰁳󰁯󰁮Ǥ

  Tell us about your history with His & Her Fitness. How did it come about, and how is the business going?  󰁳󰁴󰁡󰁲󰁴󰁥󰁤 󰁭󰁡󰁫󰁩󰁮󰁧 󰁭󰁹 󰁩󰁳 Ƭ 󰁥󰁲 󰁩󰁴󰁮󰁥󰁳󰁳 󰁢󰁵󰁳󰁩󰁮󰁥󰁳󰁳 󰁰󰁬󰁡󰁮 󰁷󰁨󰁩󰁬󰁥  󰁷󰁡󰁳 󰁩󰁮 󰁣󰁯󰁬󰁬󰁥󰁧󰁥Ǥ 󰁨󰁥󰁮  󰁧󰁯󰁴 󰁯󰁵󰁴 󰁯󰁦 󰁳󰁣󰁨󰁯󰁯󰁬ǡ  󰁳󰁴󰁡󰁲󰁴󰁥󰁤 󰁳󰁵󰁢Ǧ 󰁣󰁯󰁮󰁴󰁲󰁡󰁣󰁴󰁩󰁮󰁧 󰁡󰁳 󰁡 󰁴󰁲󰁡󰁩󰁮󰁥󰁲 󰁡󰁴 󰁡 󰁬󰁯󰁣󰁡󰁬 󰁧󰁹󰁭 󰁩󰁮 󰁡󰁮󰁳󰁡󰁳 󰁩󰁴󰁹 󰁡󰁮󰁤 󰁢󰁥󰁧󰁡󰁮 󰁢󰁵󰁩󰁬󰁤󰁩󰁮󰁧 󰁭󰁹 󰁢󰁵󰁳󰁩󰁮󰁥󰁳󰁳 󰁡󰁳 󰁡 󰁮󰁯󰁢󰁯󰁤󰁹 󰁩󰁮 󰁴󰁯󰁷󰁮Ǥ  󰁪󰁵󰁳󰁴 󰁮󰁥󰁴󰁷󰁯󰁲󰁫󰁥󰁤 󰁡󰁮󰁤 󰁨󰁡󰁤 󰁮󰁯 󰁦󰁥󰁡󰁲Ǥ 󰁩󰁴󰁨󰁩󰁮 󰁡 󰁭󰁯󰁮󰁴󰁨ǡ  󰁨󰁡󰁤 ͵0 󰁳󰁥󰁳󰁳󰁩󰁯󰁮󰁳 󰁡 󰁷󰁥󰁥󰁫ǡ 󰁡󰁬󰁬 󰁯󰁮󰁥Ǧ 󰁯󰁮Ǧ󰁯󰁮󰁥 󰁴󰁲󰁡󰁩󰁮󰁩󰁮󰁧Ǥ 󰁮󰁤 󰁦󰁲󰁯󰁭 󰁴󰁨󰁥󰁲󰁥ǡ  󰁪󰁵󰁳󰁴 󰁮󰁥󰁶󰁥󰁲 󰁳󰁴󰁯󰁰󰁰󰁥󰁤Ǥ  󰁹󰁥󰁡󰁲Ǧ󰁡󰁮󰁤Ǧ󰁡Ǧ󰁨󰁡󰁬󰁦 󰁬󰁡󰁴󰁥󰁲ǡ  󰁯󰁰󰁥󰁮󰁥󰁤 󰁴󰁨󰁥 󰁤󰁯󰁯󰁲󰁳 󰁯󰁦 󰁭󰁹 󰁯󰁷󰁮 󰁰󰁲󰁩󰁶󰁡󰁴󰁥 󰁰󰁥󰁲󰁳󰁯󰁮󰁡󰁬Ǧ󰁴󰁲󰁡󰁩󰁮󰁩󰁮󰁧 󰁧󰁹󰁭ǡ 󰁡󰁮󰁤 󰁩󰁴 󰁷󰁡󰁳 󰁪󰁵󰁳󰁴 󰁭󰁥Ǥ 󰁯󰁷  󰁨󰁡󰁶󰁥 󰁮󰁩󰁮󰁥 󰁰󰁥󰁯󰁰󰁬󰁥 󰁯󰁮 󰁴󰁨󰁥 Ƭ 󰁳󰁴󰁡󰁦󰁦 Ȅ 󰁴󰁲󰁡󰁩󰁮󰁥󰁲󰁳ǡ 󰁭󰁡󰁳󰁳󰁡󰁧󰁥 󰁴󰁨󰁥󰁲󰁡󰁰󰁩󰁳󰁴󰁳 󰁡󰁮󰁤 󰁥󰁶󰁥󰁮 󰁡 󰁷󰁲󰁩󰁴󰁥󰁲Ǥ 󰁴ǯ󰁳 󰁧󰁲󰁥󰁡󰁴 󰁨󰁡󰁶󰁩󰁮󰁧 󰁴󰁨󰁡󰁴 󰁳󰁯󰁬󰁩󰁤 󰁴󰁥󰁡󰁭 󰁯󰁦 󰁰󰁥󰁯󰁰󰁬󰁥  󰁣󰁡󰁮 󰁴󰁲󰁵󰁳󰁴Ǥ  󰁨󰁡󰁶󰁥 󰁮󰁥󰁶󰁥󰁲 󰁬󰁯󰁯󰁫󰁥󰁤 󰁢󰁡󰁣󰁫 󰁳󰁩󰁮󰁣󰁥 󰁴󰁨󰁡󰁴 󰁢󰁥󰁧󰁩󰁮󰁮󰁩󰁮󰁧 󰁰󰁯󰁩󰁮󰁴Ǥ 󰁡󰁮󰁤 󰁬󰁯󰁶󰁥 󰁷󰁨󰁡󰁴 󰁤󰁯Ǥ 󰁴󰁨󰁲󰁯󰁵󰁧󰁨Ǥ 󰁩󰁴󰁮󰁥󰁳󰁳 󰁩󰁳 󰁭󰁹 󰁰󰁡󰁳󰁳󰁩󰁯󰁮ǡ 󰁦󰁡󰁩󰁴󰁨 󰁧󰁥󰁴󰁳 󰁭󰁥

  How do you feel about being on the Optimum Nutrition  team, and how 󰁤󰁯 󰁩󰁴󰁳 󰁰󰁲󰁯󰁤󰁵󰁣󰁴󰁳 ϐ󰁩󰁴 󰁩󰁮 󰁴󰁯 󰁹󰁯󰁵󰁲 󰁰󰁨󰁹󰁰󰁨󰁹 sique goals?  󰁬󰁯󰁶󰁥 󰁴󰁨󰁥  󰁴󰁥󰁡󰁭 󰁡󰁮󰁤 󰁡󰁰󰁰󰁲󰁥󰁣󰁩󰁡󰁴󰁥 󰁨󰁯󰁷 󰁴󰁨󰁥󰁹 󰁭󰁡󰁫󰁥 󰁵󰁳 󰁦󰁥󰁥󰁬 󰁳󰁯 󰁳󰁰󰁥󰁣󰁩󰁡󰁬Ǥ  󰁵󰁳󰁥 󰁹󰁤󰁲󰁯󰁷󰁨󰁥󰁹ǡ 󰁰󰁴󰁩Ǧ󰁯󰁭󰁥󰁮ǡ 󰁭󰁩󰁮󰁯 󰁮󰁥󰁲Ǧ 󰁧󰁹ǡ 100Ψ 󰁡󰁳󰁥󰁩󰁮ǡ 󰁡󰁮󰁤 󰁬󰁵󰁴󰁡󰁭󰁩󰁮󰁥 󰁯󰁷Ǧ 󰁤󰁥󰁲ǡ 󰁡󰁮󰁤 ǯ󰁭 󰁡󰁬󰁳󰁯 󰁴󰁨󰁩󰁮󰁫󰁩󰁮󰁧 󰁯󰁦 󰁡󰁤󰁤󰁩󰁮󰁧 󰁩󰁮 󰁲󰁯 󰁯󰁭󰁰󰁬󰁥󰁸 󰁮󰁥󰁸󰁴 󰁳󰁥󰁡󰁳󰁯󰁮Ǥ  FIGURE FRAMED

CHRISTINA LARSON This Figure athlete sets herself apart by making a commitment to the health DQG ¿WQHVV RI RWKHUV

  BY ISAIAH RHODES

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MUSCLE & PERFORMANCE

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  JANUARY 2014

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󰁨󰁥󰁬󰁰󰁩󰁮󰁧 󰁯󰁴󰁨󰁥󰁲󰁳Ǥ 󰁨󰁥 󰁳󰁰󰁯󰁩󰁬󰁳 󰁡󰁮󰁤 󰁳󰁴󰁡󰁹Ǧ 󰁩󰁮󰁧 󰁰󰁯󰁷󰁥󰁲 󰁷󰁥󰁲󰁥 󰁪󰁵󰁳󰁴 󰁴󰁨󰁥 󰁩󰁣󰁩󰁮󰁧 󰁯󰁮 󰁴󰁨󰁥 󰁣󰁡󰁫󰁥Ǥ You broke in as a Figure athlete but moved over to Bikini. Where are you most comfortable? 󰁨󰁡󰁴ǯ󰁳 󰁡 󰁨󰁡󰁲󰁤 󰁯󰁮󰁥Ǥ 󰁹 󰁢󰁥󰁳󰁴 󰁳󰁨󰁯󰁷 󰁷󰁡󰁳 󰁩󰁧󰁵󰁲󰁥 󰁡󰁴󰁩󰁯󰁮󰁡󰁬󰁳 󰁩󰁮 󰁴󰁬󰁡󰁮󰁴󰁡 󰁷󰁨󰁥󰁮  󰁤󰁩󰁤 󰁡󰁬󰁬 󰁩󰁧󰁵󰁲󰁥 󰁣󰁯󰁭󰁰󰁥󰁴󰁩󰁴󰁩󰁯󰁮 󰁡󰁮󰁤 󰁰󰁬󰁡󰁣󰁥󰁤 󰁳󰁥󰁣󰁯󰁮󰁤Ǥ 󰁨󰁥 󰁳󰁨󰁯󰁷 󰁢󰁥󰁦󰁯󰁲󰁥 󰁴󰁨󰁡󰁴 󰁷󰁡󰁳 󰁴󰁨󰁥 󰁳ǡ 󰁷󰁨󰁥󰁲󰁥  󰁰󰁬󰁡󰁣󰁥󰁤 󰁴󰁨󰁩󰁲󰁤Ǥ 󰁡󰁮󰁹 󰁰󰁥󰁯󰁰󰁬󰁥 󰁳󰁵󰁧󰁧󰁥󰁳󰁴󰁥󰁤 󰁴󰁨󰁡󰁴  󰁳󰁷󰁩󰁴󰁣󰁨 󰁴󰁯 󰁩Ǧ 󰁫󰁩󰁮󰁩 󰁣󰁯󰁭󰁰󰁥󰁴󰁩󰁴󰁩󰁯󰁮󰁳ǡ 󰁡󰁮󰁤  󰁤󰁩󰁤 󰁴󰁲󰁹 󰁴󰁨󰁡󰁴 󰁦󰁯󰁲 󰁡 󰁹󰁥󰁡󰁲 󰁢󰁵󰁴 󰁦󰁥󰁬󰁴 󰁴󰁨󰁡󰁴  󰁬󰁯󰁳󰁴 󰁴󰁯󰁯 󰁭󰁵󰁣󰁨

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 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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BRAND SPOTLIGHT

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 󰁴󰁵󰁲󰁮󰁩󰁮󰁧 󰁡 󰁰󰁲󰁯ϐ󰁩󰁴Ǥ 󰁩󰁳 󰁭󰁩󰁳󰁳󰁩󰁯󰁮 󰁩󰁳 󰁧󰁲󰁡󰁮󰁤 󰁢󰁵󰁴 󰁳󰁩󰁭󰁰󰁬󰁥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 󰁶󰁥󰁬󰁯󰁰󰁭󰁥󰁮󰁴 󰁩󰁳 󰁯󰁦󰁴󰁥󰁮 󰁯󰁮󰁥 󰁯󰁦 󰁳󰁡󰁣󰁲󰁩ϐ󰁩󰁣󰁥Ǥ 󰁴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.” 

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MUSCLE & PERFORMANCE

  JANUARY 2014

MUSCLEANDPERFORMANCEMAG.COM MUSCLEANDPERFORMANCE MAG.COM

 

 

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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

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:LWK IRXU ZHHNV RI WUDLQLQJ XQGHU \RXU EHOW YROXPH DQG LQWHQVLW\ ZLOO EH UDPSHG XS RQFH DJDLQ DW WKLV SRLQW \RX·OO EH IXOO JR LQ D WUDLQLQJ SURJUDP <RX·OO VWLOO ZRUN RXW IRXU GD\V D ZHHN EXW WKH WUDLQLQJ VSOLW VZLWFKHV WR D FODVVLF SXVKSXOOOHJV VFKHPH RQO\ LQ D GLIIHUHQW RUGHU SXVKOHJVSXOO SOXV D IXOO ERG\ FLUFXLWWUDLQLQJ GD\ WR ÀQLVK WKH ZHHN 2Q 'D\ 2QH \RX·OO WUDLQ WKH ´SXVKLQJµ PXVFOHV RI WKH XSSHU ERG\ FKHVW VKRXO GHUV WULFHSV 2Q 'D\ 7ZR \RX·OO IRFXV RQ WKH ORZHU ERG\ TXDGV JOXWHV KDPVWULQJV FDOYHV DQG DEV 2Q 'D\ 7KUHH \RX·OO ZRUN XSSHUERG\ ´SXOOLQJµ PXVFOHV EDFN ELFHSV )LQDOO\ RQ 'D\ )RXU \RX·OO WUDLQ WKH HQWLUH ERG\ YLD KLJKLQWHQVLW\ UHVLVWDQFH WUDLQLQJ FLUFXLWV ,W·V UHFRPPHQGHG WKDW \RX WDNH D GD\ RI UHVW EHWZHHQ WKH WKLUG DQG IRXUWK ZRUNRXWV RI WKH ZHHN VR \RXU ERG\ LV IXOO\ UHFRYHUHG DQG UHDG\ IRU WKH ODWWHU 'D\V RQH WR WKUHH DUH JHDUHG WRZDUG EXLOGLQJ VL]H DQG VWUHQJWK YLD VWUDLJKW VHWV ZLWK WKH H[FHSWLRQ RI FDOYHV DQG DEV 'D\ )RXU IRFXVHV RQ FRQGLWLRQLQJ WR LPSURYH FDUGLRYDVFXODU IXQFWLRQ DQG EXUQ IDW DQG JDLQLQJ IXQFWLRQDO VWUHQJWK +,,7 FDUGLR LV LPSOHPHQWHG DIWHU ERWK XSSHUERG\ OLIWLQJ VHVVLRQV DQG VWHDG\VWDWH FDUGLR LV SURJUDPPHG RQ \RXU ORZHUERG\ GD\ 7KHVH ODVW WZR ZHHNV EXLOG RQ SUDFWLFHV LQWURGXFHG LQ ZHHNV RQH WR IRXU RQO\ ZLWK PRUH ZRUN FRPSOHWHG RYHU WKH FRXUVH RI IRXU GD\V

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38 

MUSCLE & PERFORMANCE

  JANUARY 2014

MUSCLEANDPERFORMANCEMAG.COM MUSCLEANDPERFORMANCE MAG.COM

y

 

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.

MUSCLEANDPERFORMANCEMAG.COM MUSCLEANDPERFO RMANCEMAG.COM

JANUARY 2014

 

RE BOOT

O DAY TWO (WEDNESDAY): LOWER BODY, ABS

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.

  MUSCLE & PERFORMANCE

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MUSCLEANDPERFORMANCEMAG.CO M

 

RE BOOT

 

Q WEEKS THREE AND FOUR O DAY

ONE (MONDAY): UPPER BODY (STRENGTH/SIZE) ONE 

Warm-Up: Do 10 minutes of light cardio activity.

EXERCISE Pulldown Incline Bench Press Dumbbell Bench Press   superset with  One-Arm Dumbbell Bent-Over Row Barbell Shoulder Press Dumbbell Curl   superset with  Cable Pressdown

SETS (WEEK THREE) 3* 3* 3

SETS (WEEK FOUR) 4* 4* 4

REPS 8-10 8-10 12

3 3* 3*

4 4* 4*

12 8-10 10-12

3*

4*

10-12

*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

MUSCLEANDPERFORMANCEMAG.CO M

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RE BOOT O

DAY TWO (TUESDAY): LOWER BODY (STRENGTH/SIZE), ABS

Warm-Up: Do 10 minutes of light cardio activity plus two sets of light leg extensions.

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

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35 YEARS OF BODYBUILDING EXPERIENCE | 15 YEARS OF PERFORMANCE NUTRITION EXCELLENCE.

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*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 SXVKXSV +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 VKRXOGHUZLGWK 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.

EXERCISE Box Jump Barbell Walking Lunge Kettlebell Swing

SETS (WEEK THREE) 3 3 3

SETS (WEEK FOUR) 4 4 4

REPS 5-8 20 total 20

HIIT Cardio: Do 10 minutes of treadmill intervals, alternating 20 second of fast running with 40 seconds of walking.

RE BOOT

46 

MUSCLE & PERFORMANCE

  JANUARY 2014

y

 

RE BOOT

Q WEEKS FIVE AND SIX O

DAY ONE (MONDAY): UPPER-BODY PUSH

Warm-Up: Warm-U p: Do 10 minutes of light cardio activity. activity.

EXERCISE Chest Incline Bench Press Flat-Bench Dumbbell Press Dip

SETS (WEEK FIVE)

SETS (WEEK SIX)

REPS

4* 4 3

4* 4 4

6-8 8-10 to failure

Shoulders  Barbell Shoulder Press Upright Row Lateral Raise

4* 4 2

4* 4 3

6-8 8-10 10-12

Triceps  Lying Triceps Extension Cable Pressdown

3* 3

4* 4

8-10 10-12

*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

4* 4 4

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

*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.

48 

MUSCLE & PERFORMANCE

  JANUARY 2014

MUSCLEANDPERFORMANCEMAG.CO M

y

 

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DAY THREE (WEDNESDAY): UPPER-BODY PULL

Warm-Up: Do 10 minutes of light cardio activity.

EXERCISE Back  Wide-Grip Pull-Up Dumbbell Bent-Over Row Pulldown Biceps  Barbell Curl Dumbbell Curl

SETS (WEEK FIVE)

SETS (WEEK SIX)

REPS

4* 4 3

4* 4 4

to failure 8-10 10-12

3* 3

4* 4

8-10 10-12

*This does not include one warm-up set of 10 to 15 reps with a lighter weight WKDQ \RXU ÀUVW ZRUNLQJ VHW

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O

DAY FOUR (FRIDAY): FULL-BODY CIRCUITS

Warm-Up: Do two sets of 10 to 15 burpees with as little rest as possible between sets.

Circuit One (Dumbbells (Dumbbells): ): EXERCISE Box Jump

REPS 8

Dumbbell Bent-Over Row Dumbbell Lunge Dumbbell Shoulder Press Dumbbell Swing

10 10 per leg 10 15

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

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You can run mile after mile and lift weights until the cows come home, but if you don’t fuel  \RXU ERG\ ZLWK WKH ULJKW IRRGV \RX ZRQ¶W ZRQ¶W JHW WKH ¿WQHVV JDLQV \RX¶UH \RX¶UH DLPLQJ IRU 0RVW SHRSOH PDNH WKRVH FULWLFDO IRRG GHFLVLRQV LQ WKH JURFHU\ VWRUH EXW ZLWK WKRXVDQGV RI SURGXFWV DYDLO÷ DEOH ² DQG OLWHUDOO\ GR]HQV RI FKRLFHV RI HYHU\WKLQJ IURP FDQQHG ¿VK WR FHUHDO WR \RJXUW ² IRRG VKRSSLQJ FDQ EH D GDXQWLQJ WDVN (YHQ H[SHULHQFHG ¿WQHVV÷PLQGHG VKRSSHUV FDQ EH VW\PLHG SDUWLFXODUO\ LI WKH\¶UH RQ DXWRSLORW VWLOO WRVVLQJ WKH VDPH IRRGV LQ WKHLU FDUWV DV WKH\ ZHUH ¿YH RU  \HDUV DJR 1XWULWLRQ VFLHQFH KDV DGYDQFHG FRQVLGHUDEO\ DQG VR KDYH WKH RSWLRQV IURP RUJDQLF WR H[RWLF LPSRUWV 6R OHW XV WDNH \RX RQ D JURFHU\÷VWRUH WRXU WR KHOS PDNH \RXU FKRLFHV FOHDUHU +HUH¶V RXU DLVOH÷E\÷DLVOH JXLGH WR WKH EHVW IRRGV \RX PLJKW EH RYHUORRNLQJ

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Cheddar Cheese UPGR ADE:

 Brie

 

Orange Juice UPGR ADE:

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 BOUJJOnBNNBUP 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 IFBSUEJT 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.

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 Dark Chocolate U P G R A D E :  : 

 Shelled  Pistachios

Very Dark D ark Chocolate

U P G R A D E :  : 

 In-Shell  Pistachios

 Peanut  Butter  U P G R A D E :  : 

 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 BEEJOT 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 DIPDPMBUFT 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 nBTIGSP[FO XIJDI MPDLT JO UIFJS WJUBNJOT BOUJPYJEBOUT BOE nBWPS nBWPS

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Canned  Beans U P G R A D E :  : 

 D ried  Dried  Beans

 Fat-Free  Salad Dressing  U P G R A D E :  : 

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 EJTFBTFmHIUJOH 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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 T H E   T E   A   T  L  U  I M  N G   I  P  P  O  S H  G U I D E

Chicken  Breast  UPGR ADE:

 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 GSVJUnBWPSFE 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.

chicken breasts — try grilling or pan-frying.

 

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 T H E   T E   A   U L T I M  N G   I  P  S H O P  E  G U I D

Wheat Tortillas UPGR ADE:

Canned   Tuna 

Corn Tortillas

UPGRADE:

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 XBJTUMJOFXIJUUMJOH 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 5IBUT 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 JF 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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/+,67,',1( This amino acid is a precursor of histamine. When released from cells, histamine causes vasodilation and plays a key role in the production of red and white blood cells. Supplementation with histidine has also been suggested to support muscle carnosine concentrations. concentrations. When combined with beta-alanine beta-alanine,, the effects may be enhanced.

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5 WAYS TO COMBAT

FATIGUE

2

MEAL TIMING

3

LIMIT OR AVOID SIMPLE SUGAR

    Dz󰁨󰁥󰁮 󰁹󰁯󰁵 󰁥󰁡󰁴 󰁩󰁳 󰁪󰁵󰁳󰁴 󰁡󰁳 󰁩󰁭󰁰󰁯󰁲󰁴󰁡󰁮󰁴 󰁡󰁳 󰁷󰁨󰁡󰁴 󰁹󰁯󰁵 󰁥󰁡󰁴 󰁷󰁨󰁥󰁮 ϐ󰁩󰁧󰁨󰁴󰁩󰁮󰁧 󰁦󰁡󰁴󰁩󰁧󰁵󰁥ǡdz 󰁡󰁲󰁺󰁡 󰁳󰁡󰁹󰁳Ǥ Dz󰁯󰁮ǯ󰁴 󰁢󰁥 󰁡󰁦󰁲󰁡󰁩󰁤 󰁴󰁯 󰁧󰁲󰁡󰁺󰁥Ǥ  󰁧󰁥󰁮󰁥󰁲󰁡󰁬 󰁲󰁵󰁬󰁥 󰁩󰁳 󰁴󰁯 󰁥󰁡󰁴 ϐ󰁩󰁶󰁥 󰁴󰁯 󰁳󰁩󰁸 smaller meals a day rather than loading up on two or three calorically heavy meals. Feeding your body consistently rather than intermittently 󰁷󰁩󰁬󰁬 󰁨󰁥󰁬󰁰 󰁫󰁥󰁥󰁰 󰁹󰁯󰁵󰁲 󰁭󰁥󰁴󰁡󰁢󰁯󰁬󰁩󰁣 󰁦󰁵󰁲󰁮󰁡󰁣󰁥 󰁡󰁣󰁴󰁩󰁶󰁥 󰁡󰁮󰁤 󰁳󰁵󰁰󰁰󰁬󰁹 󰁹󰁯󰁵 󰁷󰁩󰁴󰁨 󰁳󰁵󰁳󰁴󰁡󰁩󰁮󰁥󰁤 󰁥󰁮󰁥󰁲󰁧󰁹Ǥdz

  󰁨 󰁯󰁨Ǥ 󰁨󰁥 Dzdz 󰁷󰁯󰁲󰁤Ǥ 󰁥󰁳ǡ 󰁣󰁯󰁮󰁳󰁵󰁭󰁰󰁴󰁩󰁯󰁮 󰁯󰁦 󰁴󰁨󰁥 󰁷󰁲󰁯󰁮󰁧 󰁳󰁵󰁧󰁡󰁲󰁳 󰁣󰁡󰁮 󰁬󰁥󰁡󰁶󰁥 󰁹󰁯󰁵 󰁬󰁯󰁯󰁫󰁩󰁮󰁧 󰁦󰁯󰁲 󰁡 󰁰󰁩󰁬󰁬󰁯󰁷 󰁡 󰁦󰁥󰁷 󰁨󰁯󰁵󰁲󰁳 󰁡󰁦󰁴󰁥󰁲 󰁬󰁵󰁮󰁣󰁨Ǥ Dz󰁴󰁵󰁤󰁩󰁥󰁳 󰁨󰁡󰁶󰁥 󰁳󰁨󰁯󰁷󰁮 󰁴󰁨󰁡󰁴 overconsumption of simple sugars can cause a 󰁢󰁵󰁲󰁮󰁯󰁵󰁴 󰁥󰁦󰁦󰁥󰁣󰁴ǡdz 󰁥󰁦󰁦󰁥󰁣󰁴 ǡdz 󰁡󰁲󰁺󰁡 󰁳󰁡󰁹󰁳Ǥ Dz󰁡󰁴󰁩󰁮󰁧 󰁴󰁯󰁯 󰁭󰁵󰁣󰁨 󰁳󰁵󰁧󰁳󰁵󰁧 󰁡󰁲 󰁦󰁯󰁲󰁣󰁥󰁳 󰁡󰁮 󰁩󰁭󰁭󰁥󰁤󰁩󰁡󰁴󰁥 󰁢󰁬󰁯󰁯󰁤Ǧ󰁳󰁵󰁧󰁡󰁲 󰁳󰁰󰁩󰁫󰁥 ȋ󰁲󰁥󰁡󰁤ǣ 󰁡 Ǯ󰁳󰁵󰁧󰁡󰁲 󰁨󰁩󰁧󰁨ǯȌǡ 󰁢󰁵󰁴 󰁡󰁳 󰁴󰁨󰁩󰁳 󰁤󰁲󰁯󰁰󰁳ǡ 󰁹󰁯󰁵󰁲 󰁢󰁯󰁤󰁹 󰁧󰁯󰁥󰁳 into crisis mode to balance out again. This can 󰁣󰁡󰁵󰁳󰁥 󰁥󰁸󰁴󰁲󰁥󰁭󰁥 󰁬󰁥󰁴󰁨󰁡󰁲󰁧󰁹 󰁡󰁮󰁤 󰁬󰁥󰁡󰁶󰁥 󰁹󰁯󰁵 󰁩󰁮 󰁡 󰁢󰁡󰁤 󰁭󰁯󰁯󰁤Ǥ 󰁯 󰁹󰁯󰁵󰁲󰁳󰁥󰁬󰁦 󰁡󰁮󰁤 󰁥󰁶󰁥󰁲󰁹󰁯󰁮󰁥 󰁥󰁬󰁳󰁥 󰁡󰁲󰁯󰁵󰁮󰁤 󰁹󰁯󰁵 a favor and limit your simple-sugar consumption

WAKE UP!

 

Keep the dreaded energy crash at bay with these food and supplement strategies.

BY ISAIAH RHODES

F

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󰁡󰁮󰁤 ϐ󰁬󰁵󰁩󰁤󰁳Ȍ 󰁡󰁴 󰁴󰁨󰁥 󰁲󰁩󰁧󰁨󰁴 󰁴󰁩󰁭󰁥󰁳Ǥ

1

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󰁴󰁥󰁲󰁭

󰁴󰁯 󰁳󰁰󰁥󰁣󰁩󰁡󰁬 󰁯󰁣󰁣󰁡󰁳󰁩󰁯󰁮󰁳 󰁯󰁲 󰁣󰁨󰁥󰁡󰁴 󰁭󰁥󰁡󰁬󰁳Ǥdz

4

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

5

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

󰁢󰁥󰁮󰁥ϐ󰁩󰁣󰁩󰁡󰁬 󰁥󰁦󰁦󰁥󰁣󰁴󰁳 󰁡󰁮󰁤 󰁣󰁡󰁵󰁳󰁥 󰁡󰁮󰁸󰁩󰁥󰁴󰁹ǡ 󰁪󰁩󰁴󰁴󰁥󰁲󰁳 󰁡󰁮󰁤 󰁤󰁩󰁧󰁥󰁳󰁴󰁩󰁶󰁥 󰁩󰁳󰁳󰁵󰁥󰁳Ǥdz 74 

MUSCLE & PERFORMANCE

  JANUARY 2014

challenge of gaining back their health. MUSCLEANDPERFORMANCEMAG.COM MUSCLEANDPERFORMANCE MAG.COM

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JANUARY 2014

  MUSCLE & PERFORMANCE

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