Fitness Rx for Men January 2017

THE SCIENTIFIC APPROACH T O B U I L D I NG MUSCLE,, LLOSING FAT,, ENHANCING PERFF O R M A N C E & S TAYING HEALTHYY

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TRAIN INSANE X-TREME WORKOUT ARE YOU REP KILLER MAN ENOUGH? LEG BLAST

DISPLAY UNTIL JAN 25th

FitRxInsideEDGE ● BY

STEVE BLECHMAN, EDITOR-IN-CHIEF

NEW YEAR

TRANSFORMATION TRAIN E INSAN

At FitnessRx, we are always looking to bring you the best, most hardcore workouts so you can take your training to a new level by losing more body fat and building more muscle fast. To help you get in gear for 2017, we packed this issue of FitnessRx with more extreme workouts than ever before. Get ready burn fat, build muscle and transform your physique in 2017! Kris Gethin, the CEO and founder of Kaged Muscle supplements, believes in training hard and intense. He also believes in naturally fueling the body in order to be at your best and as healthy as you possibly can. The host of the most watched transformation series on the web via Bodybuilding.com, Kris is the founder of the Dramatic Transformation Principle, which is a combination of reps, weights and workout techniques to transform the physique. In “The 600Rep Killer Leg Workout with Kris Gethin: Get Tough! Are you Man Enough?” by Lisa Steuer on page 40, check out Kris’ high-rep, high-volume workout that will build legs like no other. With his style of training, Kris said that he has naturally been able to maintain an increase of one to two pounds of lean muscle tissue per year for the last 17 years, so this is definitely something you’ll want to look into if transforming your physique is your goal. Cory Gregory is known for his extreme workouts that aren’t for the weak. So what better way to take your training to a whole new level than some basic but extreme workouts with Cory? In “Five Metabolism-Boosting, Fat-Blasting Workouts for 2017: Extreme Training with Cory Gregory” by Cory Gregory on page 50, check out some of Cory’s hardcore workouts that will get your heart pumping and boost power, muscle, strength and endurance. Cory’s workouts are a mix of powerlifting, bodybuilding and some CrossFit/conditioning GPP (general physical preparation), so they produce results. If you’re ready to sweat and push hard, these workouts are for you. We all know that high-intensity, explosive training is key to getting in shape fast. If your goal for 2017 is to increase aerobic capacity, lean muscle mass, strength, power and fat loss, then you’ll need a high-intensity weight-training program. In “Lean and Mean for 2017: MuscleBuilding, Fat-Incinerating Total Body Workout with Jeff Seid” by Thomas Fahey, Ed.D. on page 32, IFBB professional physique competitor, personal trainer and our cover model this month, Jeff Seid, demonstrates a scientifically based high-intensity training program that brings lightningfast results. The program is supplemented with high-intensity interval training (HIIT) that involves maximal intensity intervals performed on an elliptical trainer, stationary bike, treadmill or track for a total body transformation. The capacity of dopamine to trigger feelings of pleasure also makes the dopamine system vulnerable to manipulation by certain types of addictive drugs like cocaine, prescription drugs like Adderall, and behaviors such as gambling— which all stimulate feelings of pleasure by increasing dopamine activity within the brain. The new breakthrough product DOPA RUSH™ from Advanced Molecular Labs (AML) has been scientifically formulated with natural ingredients to suppress the incessant craving for addictive drugs and behaviors, by naturally boosting the production of dopamine. In “DOPA RUSH™ (Dopamine Maximizer): Feel the Rush With DOPA RUSH™ by Michael J. Rudolph, Ph.D. on page 46, find out more about how DOPA RUSH™ cranks up dopamine levels while increasing energy, focus, memory, alertness, attention, creativity, confidence, mood, motivation and weight control. For more information or to purchase DOPA RUSH™, visit www.advancedmolecularlabs.com. You can make 2017 the year for getting in the best shape of your life— and we have got you covered with the right scientifically backed workouts and training advice to help you get there! And for more, don’t forget to check out our website, www.fitnessrxformen.com.

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FOR MEN

FITNESSRx

YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY

Publishers Steve & Elyse Blechman Editor-In-Chief Steve Blechman Online Editor Allan Donnelly Creative Director Alan Dittrich, Jr. Digital Creative Director/ Design Consultant Chris Hobrecker Managing Editor Lisa Steuer Associate Editor Alan Golnick Associate Art Director Stephen Kolbasuk Contributing Editors Dan Gwartney, MD Thomas Fahey, EdD Victor Prisk, MD Contributing Photographers Ian Spanier Michael Neveux Jason Ellis Per Bernal Advertising Director Angela Theresa Frizalone (239) 495-6899 Director of New Business Development Todd Hughes 416-346-3456 Administrative Assistant Fernanda Machado Circulation Consultants Irwin Billman and Ralph Pericelli

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www.fitnessrxformen.com FITNESS RX for Men (ISSN 1543-8406) is published six times a year by Advanced Research Media, 21 Bennetts Road, Suite 101, Setauket, New York, 11733. Copyright ©2008 by Advanced Research Media. All rights reserved. Copyright under the Universal Copyright Convention and the International Copyright Convention. Copyright reserved under the Pan Am Copyright. Rate: $20.95 per year (USA); $38.95 per two years (USA); foreign: $28.99 per year. Nothing appearing in FITNESS RX may be reprinted, either wholly or in part, without the written consent of the publisher. Send editorial submissions to: FITNESS RX, 21 Bennetts Road, Suite 101, Setauket, New York, 11733. Stamped, self-addressed envelope must accompany all submissions, and no responsibility can be assumed for unsolicited submissions. All letters, photos, manuscripts, etc. sent to FITNESS RX will be considered as intended for publication, and FITNESS RX reserves the right to edit and/or comment. Periodical postage paid at Setauket P.O., Setauket, NY 11733 and at Glasgow, KY 42141. Postmaster: Send address changes to FITNESS RX 21 Bennetts Rd., Suite 101 Setauket, NY 11733. Advertising Office Phone: (800) 653-1151. PRINTED IN USA

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VOL. 14-NUMBER 1, JAN. 2017

40 THE 600-REP KILLER LEG WORKOUT WITH KRIS GETHIN Get Tough! Are you Man Enough? By Lisa Steuer

46 DOPA RUSH™ (DOPAMINE MAXIMIZER) Feel the Rush With DOPA RUSH™ By Michael J. Rudolph, Ph.D.

32 LEAN AND MEAN FOR 2017 Muscle-Building, Fat-Incinerating Total Body Workout with Jeff Seid By Thomas Fahey, Ed.D.

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50 FIVE METABOLISM-BOOSTING, FAT-BLASTING WORKOUTS FOR 2017 Extreme Training with Cory Gregory By Cory Gregory

www.fitnessrxformen.com

IN THIS ISSUE

WARM UP

6 PUBLISHER’S LETTER

CUTTING-EDGE RESEARCH

By Steve Blechman

By Steve Blechman and Thomas Fahey, Ed.D.

12 16 20 24 26 28

TRAINING FAT-LOSS HEALTH SEX SUPPLEMENTS NUTRITION

COOL DOWN 84 MR. INTENSITY

56 CARDIO BURN Cardio Research Review: Best of 2016 By Team FitRx

60 FAT ATTACK Research Review: Best of 2016 By Daniel Gwartney, MD

62 HARD ‘CORE’ TRAINING

Best Tips for Building Arms By Joe Donnelly

86 ULTIMATE IN NUTRITION Research Review: Best of 2016 By Michael J. Rudolph, Ph.D.

Core-Training Research Review: Best of 2016 By Team FitRx

66 MUSCLE LAB Muscle-Building Research Review: Best of 2016 By Michael J. Rudolph, Ph.D.

70 SPORTS SUPPLEMENT REVIEW

ON THE COVER: JEFF SEID PHOTO BY JASON ELLIS

MHP Pre-Workout: Reckless By Gabriel Wilson, Ph.D., CSCS

72 THE M.A.X. MUSCLE PLAN Research Review: Best of 2016 By Brad Schoenfeld, Ph.D., CSCS, FNSCA

76 SPORTS SUPPLEMENT REVIEW Hi-Tech Pharmaceuticals: Stamina-Rx® By Team FitRx

78 SUPPLEMENT EDGE Supplement Research Review: Best of 2016 By Team FitRx

80 MEN’S HEALTH Research Review: Best of 2016 By Team FitRx

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JAN U ARY 2017

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WARM UP FitRx

● THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS

IN THIS SECTION

12-14 TRAINING -PROGRAM STRUCTURE INFLUENCES THE RESULTS; -DON’T NEGLECT FLEXIBILITY

16-18 FAT LOSS -HIGH PROTEIN INTAKE PROMOTES LONG-TERM WEIGHT CONTROL; -DIET, EXERCISE OR DIET PLUS EXERCISE FOR HEALTH?

20-22 HEALTH

-HOW TO PREVENT LOW BACK PAIN; -EXERCISE: MODERATION IS THE KEY

24-25 SEX

-MALE BIRTH CONTROL DRUG NEARLY READY FOR PRIME TIME; -ARE SEXTERS INSECURE?

26-27 SUPPLEMENTS

HIGH PROTEIN INTAKE PROMOTES pg 188 LONG-TERM pg. WEIGHT CONTROL

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-CAFFEINE SLOWS FATIGUE DURING HIGH-POWER TRAINING; -CAFFEINE BOOSTS MENTAL AND PHYSICAL PERFORMANCE

28-30 NUTRITION

-NUT CONSUMPTION LINKED TO REDUCED INFLAMMATION; -CINNAMON IMPROVES BLOOD SUGAR REGULATION

www.fitnessrxformen.com

FitRxWarmUP

●

TRAINING

CUTTING-EDGE RESEARCH ● BY

STEVE BLECHMAN AND THOMAS FAHEY, EdD

The legendary UCLA basketball coach John Wooden said, “Although there is no progress without change, not all change is progress.” Current practices in strength training have their roots in the past, so it’s important that we appreciate the history and evolution of resistance training— according to William Kraemer from the Ohio State University. Early studies by scientists such as A.F. Huxley and A.V. Hill showed how muscles contract and build force. In the 1950s, researchers such as Thomas DeLorme showed the importance of progressive overload for increasing strength. Scientists were influenced by practical observations by fitness gurus such as Charles Atlas and Bob Hoffman. Leading sports scientists of the time, such as Peter Karpovich from Springfield College, believed that weight training made athletes muscle-bound and would hurt performance in power sports. Hoffman put on a demonstration at Springfield that included feats of flexibility, strength and power by champion athletes John Grimek and John Davis that decisively debunked this myth. Richard Berger and Patrick O’Shea developed the set and rep structure of basic weight-training programs that are still used today. Jack Wilmore from the University of California, Berkeley performed the early studies on the effects of weight training on women. Since these early days, sci-

entists such as Bill Kraemer studied the molecular mechanisms of strength and muscle growth and how muscle tension, nutrition and hormones affect them. Athletes should be students of sport. Appreciating the history of training is critical for understanding contemporary training techniques. (ACSM’s Health & Fitness Journal, 20 (5): 10-14, 2016)

LIFT HEAVY TO GAIN STRENGTH

Program structure influences gains in strength and muscle size— according to a study led by Gareth Nicholson from the Institute for Sport, Physical Activity and Leisure at Leeds Beckett University in the U.K. Experienced weight trainers participated in programs designed to maximize strength or hypertrophy. Strength workouts used heavier weights, fewer reps and longer rest intervals (85 percent of maximum, five minutes rest and four sets of six reps) while hypertrophy workouts used more reps, less weight and shorter rest intervals (70 percent of maximum, 90 seconds rest and five to 10 reps per set). A third group used cluster sets involving short rest intervals during sets, with five minutes rest between sets. Strength gains were greatest in athletes performing strength and cluster sets. An important key to gaining strength is to use heavy weights with long rest intervals. Peak tension is critical if you want to get strong. An effective device for gauging the quality of a workout is the Beast Sensor (https://www. thisisbeast.com)— an accelerometer that measures the power output and velocity during each rep. (European Journal of Applied Physiology, published online July 29, 2016)

DON'T NEGLLECT T FLEEXIB BILLITY Y Flexibility is an important type of fitness that affects health and performance— according to Barbara Bushman from Missouri State University. Flexibility is defined as the maximum range of motion of a given joint, and it varies with age, gender and regular patterns of physical exercises. People

should stretch at the end of a workout at least two to three days per week. Stretch until you feel tightness or mild discomfort. Flexibility is specific to each joint, so stretch the major muscle groups using static, dynamic, ballistic or PNF stretching techniques. For static stretching, do two to four reps of each exercise, holding the stretch for 10 to 30 seconds. (ACSM’s Health & Fitness Journal, 20 (5): 5-9, 2016)

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URBAN LEGENDS OF THE WEIGHT ROOM:

OLD MYTHS AND NEW REALITIES Goofy ideas abound in the weight room— according to James Peterson, a sports medicine consultant and former director of sports medicine at StairMaster. Many people focus on the training technique du jour. CrossFit, kettlebells, long and slow distance, HIIT, yoga and bodyweight exercise all have their advocates. In fact, everything works— to an extent. The best

choice depends on the interests and needs of the exerciser. Ninetyfive percent of success in life is showing up. Find an exercise that you enjoy and helps you achieve your goals, and stick with it. (ACSM’s Health & Fitness Journal, 20 (5): 75, 2016)

RESTRIC CTIN NG BLOO OD FLO OW DURING G REC COV VERY Y SLLOW WS MUSCLE E PRO OTE EIN SYN NTH HES SIS Weight training with low loads and restricted blood flow, a technique called Kaatsu training, increases strength and is particularly valuable during rehabilitation. Metabolic byproducts such as lactate, adenosine, potassium and carbon dioxide may stimulate muscle growth. Restricting blood flow during recovery from weight training increases these metabolic byproducts and might promote muscle growth. Scott Dankel and Jeremy Loenneke from the University of Mississippi, and colleagues, found that restricting blood flow after weight training did not promote muscle growth, and decreased it in women. Training consisted of a single set of biceps curls performed to failure, using 70 percent of one-rep maximum (1RM) weight. The authors concluded that restricting blood flow after high-load weight training does not promote muscle growth, and might slow muscle protein synthesis. (European Journal of Applied Physiology, 116: 1955-1963, 2016)

PROGRAM STRUCTURE INFLUENCES THE RESULTS

No single weight-training program will satisfy the needs of bodybuilders, weightlifters, powerlifters, football players, tennis players or distance runners— according to Grace DeSimone from the Executive Council of the American College of Sports Medicine’s Committee on Certification and Registry Board. The goals of each program depend on the demands of the sport. Bodybuilders, for example, seek to build large, symmetrical muscles covered by a minimum of fat. Weightlifters must build maximum strength in highly complex movements (i.e., the snatch; clean and jerk). Distance runners must build power that helps them run faster during endurance races. The weight-training program should reflect these goals. Bodybuilders, for example, should perform eight to 12 reps for multiple sets— often pushing close to failure. Weightlifters and power lifters typically perform low reps with longer rest periods between sets. The best strategy is to assess the needs of the sport and tailor the strength-training program accordingly. (ACSM’s Health & Fitness Journal, 20 (5): 3-4, 2016)

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CUTTING-EDGE RESEARCH ● BY

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NEEWLY Y DISCOVER RED HO ORM MONEE REGULLATEES BOD DY FAT T AND BLOO OD SUG GAR R

Adropin is a newly discovered hormone secreted by the liver that helps control fat and carbohydrate metabolism. Andrew Butler from St. Louis University and colleagues found that low levels of the hormone are linked to obesity. Chronically high carbohydrate intake suppresses adropin, which might promote fat deposition. Low levels of adropin are also related to high LDL (bad) cholesterol and triglycerides (blood fats), which would make it a risk factor for heart attack and stroke. In middle-aged women, higher fat intake was linked to higher blood adropin values, while high carbohydrate intake was linked to lower adropin levels. Scientists are only beginning to understand the link between adropin, control of metabolism and obesity. (Obesity, 24: 1731-1740, 2016)

Reduced-Calorie Diets and Exercise Increase “Brite” Cell Formation The human body contains small amounts of a calorie-burning tissue called brown fat (brown adipose tissue, BAT) that converts food energy directly into heat. White fat does the opposite— it stores energy as fat. BAT prevents weight gain by increasing metabolic rate following overeating. Energy metabolism works through a series of coupled reactions. This means that energy released by breaking down fats, carbohydrates and proteins are captured in other reactions, such as making ATP (a high-energy chemical) or storing fats and carbohydrates. Uncoupling occurs when the energy from food breakdown is released as heat instead of capturing it as ATP. Brown fat converts food energy directly into heat. Reduced-calorie diets and exercise trigger the formation of “brite” or beige fat cells— white fat cells that act like brown fat— according to James Timmons from McMaster University and colleagues. This creates healthier fat cells that can better regulate bodyweight. (American Journal of Clinical Nutrition, 104:557-565, 2016)

DIET, EXERCISE OR DIET PLUS EXERCISE FOR HEALTH? Thirty-eight percent of US adults are obese and more than 70 percent are overweight. The obesity rate in US teens is a whopping 21 percent. Obesity has created a national health crisis that might decrease longevity of millennials compared to their parents. Unfortunately, about 90 percent of people who lose weight gain it back within 12 months. People get mixed messages about the role of diet and exercise for weight loss. Edward Weiss from St. Louis University School of Medicine and co-workers measured the effects of losing six to eight percent bodyweight through diet, exercise or diet plus exercise on heart disease risk factors. Diet plus exercise resulted in greater decreases in fat loss, LDL (bad) cholesterol and triglycerides (blood fat) than caloric restriction. Surprisingly, caloric restriction produced similar changes in blood pressure and resting heart rate as caloric restriction plus exercise. The study showed that weight loss— through diet or exercise— had substantial health benefits. (American Journal of Clinical Nutrition, 104:576-586, 2016)

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CUTTING-EDGE RESEARCH ● BY

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CALORIC RESTRICTION LEADS TO “BEIGING” OF WHITE FAT

White adipose tissue (white fat) is the body’s principal energy storage site. Excessive fat storage (i.e., obesity) is a marker of poor metabolic health that increases the risk of heart attack, stroke, diabetes, some cancers and back pain. The body also has a small amount of brown fat that dissipates energy as heat rather than storing it as fat. Researchers from the University of Geneva in

Switzerland found that caloric restriction triggers the growth of beige fat— white fat with brown fat characteristics. The creation of beige fat through diet and exercise is an exciting area in obesity research. Long-term caloric restriction increases beige fat production and might promote longevity in a variety of species, possibly even in humans. White fat cell beiging might be the key to a longer life. (Cell Metabolism, 24:434-446, 2016)

HIGH PROTEIN INTAKE PROMOTES LONG-TERM WEIGHT CONTROL

High protein intake (35 percent of total calories) plus caloric restriction caused decreases of 10 percent in weight, 25 percent in abdominal fat, 33 percent in visceral fat, 10 percent in blood sugar, 40 percent in insulin and a nine percent increase in lean body mass in 40 overweight men and women studied for 12 months. The changes were similar in men and women, and greater than in people consuming a low-calorie diet containing normal amounts of protein (15 percent of total calories)— according to a study led by Paul Arciero from Skidmore College and Feng He from California State University, Chico. High-protein, reduced-calorie diets promote long-term weight control, and— according to other studies— the effects are even greater when the diet is combined with high-intensity exercise. (Nutrients, 8: 476, 2016)

MIRABEGRON FIGHTS FAT BY ACTIVATING ADRENALINE RECEPTORS

Hormones work by first binding with specific hormone receptors in the cells. Beta-3 adrenergic receptors, found mainly in fat cells, promote fat breakdown and turn on uncoupling proteins to release energy as heat. Exercise, which triggers the release of adrenaline, helps control body fat by activating these receptors. Unfortunately, most people don’t meet even minimal exercise recommendations and would prefer to take a pill rather than modify their lifestyle. Researchers from the Institute of Endocrinology and Obesity Management Center in Prague, Czech Republic reported that mirebegron, a drug used to treat overactive bladder (OAB), activated brown adipose tissue. Brown fat is important for weight

control because it dissipates energy as heat rather than storing it as fat. Patients taking the drug for OAB burned calories 13 percent faster than before. Animal studies showed that the drug also improves blood sugar regulation. Mirabegron is not currently approved for weight loss but is widely available on the Internet. (Expert Opinion on Pharmacotherapy, 20:1-3, 2016)

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IMPROVE RECOVERY

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●

HEALTH

CUTTING-EDGE RESEARCH ● BY

STEVE BLECHMAN AND THOMAS FAHEY, EdD

RESISTANCE TRAINING REDUCES THE RISK OF CHRONIC DISEASE Resistance training reduces the incidence of many chronic diseases and improves the quality of life in people who have them. A literature review by Joseph Ciccolo and Sanaz Nosrat from Columbia University in New York City concluded that resistance exercise can reduce cardiovascular disease risk factors, improve quality of life in cancer patients, enhance lung function in chronic obstructive pulmonary disease, improve blood sugar control in type 2 diabetes, increase functional capacity in Parkinson’s disease and multiple sclerosis, decrease muscle pain in fibromyalgia and improve physical function in HIV/AIDS. The intensity of weight training in people with chronic disease must be matched with their physical capacities. (ACSM’s Health & Fitness Journal, 20(5): 45-49, 2016)

Does Growth Hormone Speed Recovery from ACL Surgery? The anterior cruciate ligament (ACL) stabilizes the knee joint. A significant ACL tear must be surgically corrected, which takes at least one year to heal properly. Women suffer three to four times more ACL injuries than men, but the injury is devastating in both sexes. Techniques for preventing ACL injuries include muscle strengthening (particularly the posterior chain glute and hamstring muscles), stretching, plyometrics, agility and proprioception training, and movement education. Few

athletes reach pre-injury capacity, even with the most diligent rehabilitation. Mark Cuban, the billionaire owner of the NBA’s Dallas Mavericks, is funding a two-year study through the University of Michigan to determine if growth hormone can speed recovery from ACL injuries and save athletic careers. Growth hormone has minimal effects on athletic performance but could be a powerful anabolic agent for speeding recovery from serious soft tissue injuries. (ESPN, March 1, 2016)

HOW TO PREVENT LOW BACK PAIN

More than 85 percent of Americans will experience low back pain. Backache is the second most common cause for sick days in the workplace (headache is number one). Most cases of back pain stem from poorly trained core muscles that put pressure on nerve roots leaving the spine. A

literature review and meta-analysis led by Daniel Steffens Sydney Medical School in Australia concluded that exercise plus proper spinal biomechanics are moderately effective for reducing the incidence of low back pain and the use of sick leave. Popular back pain preventive methods such as back braces, shoe insoles and lifting belts are ineffective. Studies by Canadian biomechanist Stuart McGill show that core-stiffening exercises such as side-bridges, stir-the-pot, bird-dogs and Pallof presses are extremely effective for treating and reducing the incidence of back pain. People must do these exercises regularly to get results. (JAMA Internal Medicine, published online January 11, 2016)

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I DUG DOWN DEEP TO

SURPASS EVERY OBSTACLE SHANE DYCK

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HEALTH

CUTTING-EDGE RESEARCH ● BY

STEVE BLECHMAN AND THOMAS FAHEY, EdD

EXERCISE: Moderation Is the Key

Exercise is good for health, but there is an optimal amount of exercise that promotes heart and blood vessel health. A

25-year study from the Medical University of Lodz in Poland showed that moderate-intensity exercise reduced blood markers linked to coronary artery disease, while chronic and intense exercise increased them. Longtime marathon runners showed increases in inflammation and dangerous blood fats, compared to moderate-intensity exercisers. Regular, moderate-intensity exercise promotes good health, while excessive exercise may cause inflammation and premature death. (BMC Cardiovascular Disorders, 16: 65, 2016)

COFFEE:

HEALTHY OR DEADLY? Religious groups such as the Mormons, Seventh-day Adventists and Rastafarians forbid or discourage coffee consumption because it is considered unhealthy or sinful. For years, physicians advised patients to restrict caffeine consumption to reduce blood pressure, anxiety and the risk of heart attack. As often happens, science has done a flipflop on coffee. Recent studies found that drinking three cups of coffee a day reduces the risk of heart attack, skin cancer, type 2 diabetes, liver disease, prostate cancer and fatty liver disease. Not all studies agree. What gives? Scientists from the University of Toronto discovered that genes controlling the rate of caffeine metabolism might be the answer. Coffee is healthy for people who metabolize caffeine quickly, but increases the risk of heart attack in slow metabolizers. Rapid caffeine metabolizers process caffeine quickly, which leaves the healthy components of coffee such as antioxidants and polyphenols to promote metabolic health, without the heart-stimulating effects of caffeine. The same thing influences the effects of caffeine on exercise performance: rapid metabolizers benefit, while slow metabolizers don’t. At least eight genes influence the effects of caffeine on the body, so the problem is complex. (The New York Times July 19, 2016)

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SNORING OR SLEEP APNEA?

Sleep is extremely important for health and quality of life. Getting less than six hours of sleep per night increases the risk of various metabolic diseases and can result in premature death. Many people who snore have sleep apnea— periodic airway collapse during sleep that prevents people from sleeping soundly. Obese or unusually muscular people should be screened for this health problem. Consequences of sleep apnea include high blood

pressure, heart disease, type 2 diabetes, weight gain, adultonset asthma and acid reflux. Treatment typically involves using a continuous positive airway pressure (CPAP) machine, which keeps the airway open. Get checked out for sleep apnea if you snore or have trouble getting a restful sleep. (WebMD, September 16, 2016)

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THE WILL TO BE

BIGGER THAN EVER AJ SHUKOORI IFBB PRO @AJFitnow

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MUSCLETECH.COM

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SEX

CUTTING-EDGE RESEARCH ● BY

STEVE BLECHMAN AND THOMAS FAHEY, EdD

Sexting is sending sexually suggestive texts or photos via cell phone or email. Sophisticated cameras on smartphones have made it possible for almost anyone to produce porno on demand. In recent years, celebrities such as Congressman Anthony Weiner, golf star Tiger Woods, actor Billy Bob Thornton and rapper Kanye West were embroiled in sexting scandals that caused embarrassment, public outrage, divorce or huge financial losses. Why do people sext? It depends on the context— according to a study led by Rob Weisskirch from California State University, Monterey Bay. For serious couples, sexting is a sign of a committed relationship. In others, sexting is linked to insecurity and dating anxiety. Insecure people were more likely to sext, even if they weren’t in a committed relationship. They studied 459 unmarried college students with an online questionnaire. Sexting is equally common in men and women, but men are more likely to sext when they want sex. (Journal Sex Research, 31:1-9, 2016)

THE FEMALE CONDOM IS A BUST In 1990, Danish inventor Lasse Hessel developed the female condom— a latex sleeve with rings at both ends— as a contraceptive device for women to prevent pregnancy and sexually transmitted diseases. In spite of enthusiastic endorsement by the World Health Organization, it is not a popular form of birth control, particularly in the United States. The

female condom is about four times more expensive than the traditional male condom. It is also associated with partner distrust, cultural stigma about sex, lack of spontaneity, poor sensation and technical difficulties inserting the device. The demand for the female condom has decreased steadily during the last 20 years, and it is doubtful that condom makers will devote sufficient resources to change things. (The Atlantic, June 6, 2016)

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MALE BIRTH CONTROL DRUG NEARLY READY FOR PRIME TIME

In the 1960s and ‘70s— the golden age of free love— men and women routinely had unprotected sex. By 1965, 6.5 million American women took birth control pills for contraception, and sexually transmitted diseases were much less common than today. Gradually, a new reality set in: people discovered that birth control pills had significant side effects and sexually transmitted diseases became rampant and deadly. Many women stopped taking birth control pills, which increased the risk of unwanted pregnancy. Men could no longer assume that they could have sex without consequences. A breakthrough in male contraception may turn back the clock. The Parsemus Foundation has developed a long-acting male contraceptive called Vasalgel that’s injected directly into the penis and blocks the movement of sperm. While it won’t be like the old days, it’ll do. (www.parsemusfoundation.org/projects/ vasalgel/)

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Until recently, most women had a healthy bush that signaled men that they were nearing the Promised Land. That’s changed. Most women shave off pubic hair completely or drastically trim it. Tami Rowen and coworkers from the University of California, San Francisco completed a large nationally representative study of pubic hair grooming habits of American women. Nearly 84 percent groomed their pubic hair, while only 16 percent never groomed. Middle-aged and older women were less likely to groom than women 18 to 24 years. Educated women— those with either some college or college degrees— were more likely to groom than less educated women. White women were more likely to groom pubic hair than women of other races. Groomers were also more sexually adventurous and were more likely to participate in anal sex, giving and receiving oral sex, and giving and receiving oral-anal sex. (JAMA Dermatology, published online June 29, 2016)

ERECTILE DYSFUNCTION LINKED TO HIGH BLOOD PRESSURE High blood pressure— defined as a systolic blood pressure above 140 mmHg or a diastolic pressure above 90 mmHg— increases the risk of erectile dysfunction by 74 percent— according to a meta-analysis of 40 studies and more than 120,000 people by researchers from Xi’an Jiaotong University in China. The link was greater for men living in North and South America than in Europe, Africa or Asia. High blood pressure is a marker of poor metabolic health that affects the function of blood vessels in the penis and the risk of blood vessel disease. Twenty-nine percent

of U.S. men have high blood pressure, but only 59 percent receive treatment. Hypertension increases the risk of heart attack, stroke, heart failure, kidney failure and erectile dysfunction. If you have high blood pressure, do something about it. (Andrologia, published online August 5, 2016)

Vitamin D Deficiency Linked to Erectile Dysfunction Low levels of vitamin D are linked to erectile dysfunction (ED)— according to data from the National Health and Nutrition Examination Survey (NHANES). Vitamin D deficiency increased the risk of ED by 30 percent. Low levels of vitamin

D are linked to cardiovascular disease, diabetes and metabolic syndrome— a group of risk factors that increase the risk of heart attack. Higher vitamin D levels are related to improved blood pressure, healthier blood vessels, reduced inflammation and less blood vessel calcification. The study could not determine if vitamin D supplements can help treat ED. (Atherosclerosis, 252: 61-89, 2016)

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SUPPLEMENTS ● BY

CUTTING-EDGE RESEARCH

STEVE BLECHMAN AND THOMAS FAHEY, EdD

CAFFEINE SLOWS FATIGUE DURING HIGH-POWER TRAINING

Caffeine (6 milligrams per kilogram of bodyweight) increased power output by 5.3 percent compared to a placebo (fake caffeine) in team handball players, during four sets of 30 seconds of repeated vertical jumps with 60 seconds of rest between sets— according to Brazilian scientists led by Beatriz Ribeiro. Team handball is an Olympic sport that is a cross between soccer and basketball. Even

with increased power output, training with caffeine did not produce more muscle damage, as measured by blood levels of creatine kinase. Athletes should take caffeine before training sessions to increase the quality of workouts. Consuming caffeine supplements 30 to 60 minutes before training will increase power output during training sessions without causing tissue injury. (Journal Strength Conditioning Research, 30: 2354-2360, 2016)

PROTEIN PLUS CARB SUPPLEMENT DURING INTENSE TRAINING INCREASES MUSCLE MASS Supplementing proteins and carbohydrates immediately after intense cycling increased muscle cross sectional area (measured by muscle biopsy) but had no effect on performance during a 30-kilometer cycling time trial. A sophisticated study by Andrew D’Lugos, Michael Saunders and colleagues from James Madison University in Virginia examined the effects of supplemental protein plus carbohydrates versus carbohydrates during normal, intense and reduced intensity cycle training on skeletal muscle and performance in a cycling time trial. They used only seven subjects and the training blocks lasted only 10 days. They found measureable changes in muscle structure during a short training cycle, so supplementing protein during intense training might enhance performance during longer cycles. (Nutrients, 8: 550, 2016)

CAFFEINE BOOSTS MENTAL AND PHYSICAL PERFORMANCE Caffeine— found in coffee, cola, tea, energy drinks, plants and chocolate— is a favorite stimulant of physically active people. It stimulates the central nervous system by blocking adenosine receptors and enhances the effect of adrenaline (epinephrine). Caffeine may improve endurance, muscle strength and endurance, and sprint speed. A literature review led by Tom McLellan from TM McLellan Research in Canada concluded that moderate levels of caffeine (less than 400 milligrams) increase alertness, reaction time, attention and focus. Caffeine protects nerve cells, so it has long-term benefits on memory. The diuretic and cardiac stimulating properties of caffeine increase the risk of abnormal heart rhythms. Higher doses can cause anxiety and insomnia. (Neuroscience & Biobehavioral Reviews, published online September 6, 2016)

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LEUCINE ENHANCES FAT METABOLISM

Leucine is an essential amino acid that provides calories, builds proteins and chemically signals key metabolic pathways. Higher dietary intake of leucine is linked to a reduced risk of obesity. Researchers from Suzhou University in China, in a study on mice fed a high-fat diet, found that long-term leucine supplementation enhanced fat metabolism, prevented fat and weight gain, reduced fat accumulation in the liver and increased brown fat activity. Leucine activates the mTOR path-

way, which is important for muscle protein synthesis. It stimulates brown fat, which helps regulate bodyweight by converting food energy to heat instead of storing it as fat. Leucine is an important supplement. Whey protein is high in leucine, but athletes benefit from additional leucine supplements (about three grams per protein shake). (Food & Nutrition Research, published online September 9, 2016)

High Doses of Antioxidant Supplements Block Fitness Gains Antioxidant supplements such as vitamins C and E suppress highly reactive chemicals called free radicals. During normal metabolism, the body produces free radicals implicated in aging, degenerative diseases and immune system breakdown. Think of free radicals as biological rust that attacks vital cell membranes and genes. Vitamins C and E act as antioxidants that help combat free radicals and protect the body from their destructive effects. Free radicals do good things, too. A study led by John Hourihan from Harvard Medical School found that antioxidants suppress an enzyme called IRE-1 that is important for triggering cell repair and protein synthesis. Antioxidant supplements can interfere with tissue repair and fitness gains, so athletes should consume foods high in antioxidants (fruits and vegetables) instead of supplements and drugs that suppress them. (Molecular Cell, 63: 553-566, 2016)

HMB IMPROVES AEROBIC CAPACITY AND BODY COMPOSITION IN ENDURANCE AND POWER ATHLETES Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the amino acid leucine. Some studies found that HMB prevented muscle protein breakdown, stimulated muscle growth and promoted fat breakdown. Krzysztof Durkalec-Michalski and Jan Jeszka from Poznan University in Poland found that 58 well-trained athletes taking 3,000 milligrams of HMB (the same amount fount in Advanced Molecular Labs Muscle Growth Post-Workout Stack) daily for 12 weeks showed increases in maximal oxygen consumption and decreased fat mass, compared to a placebo (fake HMB). Creatine kinase— a marker of muscle breakdown— was also lower with HMB. HMB improves aerobic capacity, reduces body fat, prevents muscle breakdown and increases peak power output, so it would be an effective supplement for athletes. (Journal Strength Conditioning Research, 30: 2617-2626, 2016)

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NUTRITION

CUTTING-EDGE RESEARCH

● BY

STEVE BLECHMAN AND THOMAS FAHEY, EdD

CINNAMON IMPROVES BLOOD SUGAR REGULATION Some of the simplest foods are sometimes the healthiest. Cinnamon is a popular kitchen spice used to flavor oatmeal, desserts, coffee and hot chocolate. It also promotes insulin metabolism and improves blood sugar control. Cinnamon contains antioxidants called phenols that decrease inflammation and promote blood vessel health. Its active ingredient is cinnamic acid, which is also found in fruits, vegetables and flowers. Chinese researchers found that cinnamon extract improved blood sugar regulation in people with type 2 diabetes. Even small doses of cinnamon were helpful. People who consumed 120 milligrams

per day of cinnamon for three months showed reduced blood sugar, triglycerides (blood fats) and hemoglobin A1c (a marker of long-term blood sugar regulation). Including cinnamon in the diet might reduce the risk of heart disease and diabetes. Try sprinkling a teaspoon of cinnamon on your oatmeal at breakfast. (Nutrition Research, 32: 408-412, 2012)

HIGH-PROTEIN DIETS REDUCE FAT WITHOUT HARMING KIDNEY FUNCTION A landmark study led by Stuart Phillips from McMaster University in Canada showed that young men consuming a low-calorie, high-protein diet (2.4 grams of protein per kilogram of bodyweight per day) combined with an intense exercise program gained lean body mass while losing fat, compared to a group with normal protein intake (1.2 grams per kilogram). While the changes were remarkable, the possible side effects of a high-protein, weight-loss diet are unknown. A study led

by Claire Berryman from the U.S. Army Research Institute of Environmental Medicine in Natick, Massachusetts found that a diet high in plant and animal proteins reduced abdominal fat without affecting kidney function. People can safely and effectively follow a low-calorie, high-protein diet to lose weight. (American Journal of Clinical Nutrition, 104:743-749, 2016)

NUT CONSUMPTION LINKED TO REDUCED INFLAMMATION Inflammation, as determined by blood measures such as elevated C-reactive protein, interleukin 6 and tumor necrosis factor receptor 2, is linked to poor metabolic health. Inflammation increases the risk of the metabolic syndrome, a group of symptoms that include high blood pressure, insulin resistance, elevated blood insulin, abnormal blood fats, abdominal obesity and blood-clotting abnormalities. It is also linked to lower cardiorespiratory fitness, fatty liver and reduced lung function. Zhi Yu from Brigham and Women’s Hospital in Boston, in a study of more than 5,000 people in the Nurses’ Health Study, found a link between greater nut consumption and reduced inflammation. Substituting three servings of nuts per week for red meat, processed meat, eggs or refined grains can substantially decrease inflammation. (American Journal of Clinical Nutrition, 104:722-728, 2016)

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NUTRITION

STEVE BLECHMAN AND THOMAS FAHEY, EdD

Beetroot Has Small Effect on Recovery From Muscle-Damaging Exercise Beetroot juice is an unlikely performance-enhancing food. It is high in nitrates that are important for synthesizing nitric oxide in the inner lining of the blood vessels. Nitric oxide is a gas that promotes blood flow, and its regulation is an important marker of metabolic health. It is also high in antioxidants that protect cells from naturally occurring but highly reactive free radicals that contribute to muscle soreness after intense exercise. A study led by Tom Clifford from Northumbria University in the U.K. found that consuming beetroot juice between two exhaustive bouts of sprint intervals (20 sets of 30-meter sprints) reduced muscle pain and improved vertical jump compared to a placebo (fake beetroot juice). Beetroot did not raise antioxidant levels or improve performance during the second set of sprints. Beetroot promotes recovery from intense exercise, but it is no magic bullet. (Nutrients, 8: 506, 2016)

CARBOHYDRATE MOUTH RINSE IMPROVES ENDURANCE WHEN CARB brain depends on carbohydrates for fuel STORES ARE LOW andThe the body uses carbs almost exclusively for energy at exercise intensities above 65 percent of maximum effort. Carbohydrate stores in the muscles, liver and blood decrease progressively during prolonged exercise. This can lead to extreme physical and mental fatigue. A CHO mouth rinse stimulates a group of sensory receptors in the mouth, which are linked to reward and motor control. A carbohydrate mouth rinse can improve endurance performance in carbohydrate-depleted athletes— according to Adriano Lima-Silva from Federal University of Pernambuco in Brazil, and co-workers. Subjects rode a stationary bike for 30 minutes, followed by a 20-kilometer time trial when fed normally, after a 12-hour fast and after a 12-hour fast while carbohydrate depleted, while on the bike. During each session, subjects took a carbohydrate mouth rinse at fixed intervals during exercise. The mouth

rinse improved endurance performance by nine percent when athletes were carbohydrate depleted. A carbohydrate mouth rinse might prevent fatigue during the later phases of a marathon or triathlon, or during repeated workouts on the field in sports like football or soccer. (Medicine Science Sports, 48:1810-1820, 2016)

EATING RAW OR ROASTED FISH INCREASES THE RISK OF GOUT Inflamed joints, kidney stones and kidney cell deterioration characterize gout, caused by high blood uric acid levels. Lifestyle risk factors include obesity, as well as meat and beer consumption. Eating raw or roasted fish also increases the risk of elevated uric acid— according to Japanese researchers. They studied nearly 500 men for three years. Men consuming high amounts of raw or roasted fish had the highest uric acid levels, while those consuming fried or boiled fish had normal uric acid levels. (Nutrition, Metabolism, and Cardiovascular Diseases, 26: 778-785, 2016)

www.fitnessrxformen.com

LEAN & MEAN

FOR 2017

By Thomas Fahey, Ed.D. Photography by Jason Ellis

LEAN & MEAN FOR 2017 Muscle-Building, Fat-Incinerating Total Body Workout with Jeff Seid

It’s New Year’s resolution time! You have plenty of time to get into peak beach shape for the spring and summer. Fortunately, breakthroughs in sports science make it possible to make gains in 12 weeks that used to take six months to a year. IFBB professional bodybuilder, fitness model, and personal trainer Jeff Seid demonstrates a scientifically based high-intensity training program that brings lightning-fast results. The program has three elements: a high-intensity, explosive weight-training program; a core-stiffening program that incorporates revolutionary new biomechanics research; and a high-intensity interval training program that melts fat, builds power, and packs on muscle. High-intensity, explosive training (HIET) is the key to rapid gains in aerobic capacity, muscle mass, strength, power and fat loss that will take your fitness to the next level. Most guys spin their wheels when trying to build muscle and cut fat. They go through the motions but don’t reap the rewards of superior fitness. HIET turns on biochemical

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pathways that builds strength and power, triggers muscle hypertrophy and mobilizes fat-burning hormones that give you that lean, athletic look. This type of training is not for the faint of heart. Combine high-intensity training with protein and amino acid loading and you will make faster progress than you thought possible. Science is changing the way we train. HIET fits the bill for a training method that builds muscle strength and size rapidly, promotes fat loss, develops fitness quickly, activates anabolic hormones and creates long-term changes in muscles that promote lifelong fitness. HIET turns on a metabolic pathway called mTOR (mammalian target of rapamycin) that regulates muscle growth and repair. It also maximizes the time the muscle tissue is under tension, which is vital for muscle hypertrophy. HIET builds muscle satellite cells, which are genetic structures that increase the ability of the muscles to make new proteins. HIET triggers the release of growth hormone, IGF-1, testosterone, and epinephrine that streamlines the body by promoting muscle growth and reducing fat.

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Training at peak power output will give you the explosive fitness of a freight train. What is high-intensity, explosive training? HIET involves three sets of 10 repetitions per exercise using moderate loads (75 to 85 percent of one-rep maximum) and performing reps explosively. Many of the exercises in the program force you to stabilize the spine, which promotes core stiffness— important for powerful movements. The program is supplemented with high-intensity interval training (HIIT) that involves maximal intensity intervals performed on an elliptical trainer, stationary bike, treadmill or track. HIET and HIIT programs are exhausting and difficult. Unlike other programs, you will see amazing changes in only 12 weeks. This is not hype or fitness media nonsense— the program works. This is for dedicated people who want to get into training shape quickly.

THE SCIENCE BEHIND HIGH-INTENSITY EXPLOSIVE TRAINING Increasing strength is simple: make the muscles work against increased resistance. Muscle strength is highly related to muscle

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LEAN & MEAN

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BARBELL INCLINE PRESS:

in gains in muscle mass and strength. Performing standard bodybuilding exercises explosively creates high levels of metabolic stress for prolonged periods that triggers cell inflammation and promotes increases in muscle mass and strength. HIET programs promote weight loss. Many recent studies have shown the power of high-intensity interval training for increasing metabolic rate and reducing body fat. HIET workouts are consistent with the kinds of exercises that produced rapid weight loss while maintaining muscle mass. The combination of explosive weight training and high-intensity interval training are a magic combination that trigger rapid fat loss. Combining HIET with HIIT will provide astounding results in only 12 weeks.

PROMOTING MAXIMUM SPEED AND POWER OUTPUT DURING WORKOUTS

Keeping the barbell high on the chest, press it upward explosively and then return to the starting position.

Maximizing speed, resistance, and power output during training sciences has been more art than

science— until recently. A training device called “The Beast” is a lowcost three-plane accelerometer that measures movement speed, power output, and force during most exercises (https://www.thisisbeast. com). The Beast is a magnetic sensor worn on the wrist or body or attached to a metal bar that accurately measures speed and distance during common exercises. Information is transmitted to a smartphone, which gives you repby-rep feedback of each set. After the workout, training information is transmitted to the Cloud so that you can track progress and adjust your workouts to optimize power output. This device does for weightlifting and bodybuilding what GPS apps do for walking, running, and cycling.

BUILDING CORE STIFFNESS Until recently, most personal trainers and coaches thought that sit-ups were the key to a fit, flat midsection. They have been the mainstay of abdominal exercise for more than 100 years. That’s changed— not only are sit-ups

PUSH PRESS IN POWER RACK: With the weight racked at chest level, bend your knees and forcefully push the weight overhead with your legs and shoulders until your arms are extended, then return to the starting position. Push the weights as explosively as possible.

size. The best way to increase muscle size is through high-tension explosive weight-training exercises. The HIET program uses a wellrounded assortment of standard bodybuilding exercises that you perform explosively using good form. HIET increase muscle mass and strength at an incredibly fast rate. Canadian researchers, led by Tim Shepstone, and a series of studies led by Prue Cormie from Appalachian State University in North Carolina found that high-speed training increased muscle crosssectional area and the size of fast-twitch motor units (muscle fibers and their nerve) better than slow speed training. High-speed contractions cause greater disruption at the cell level, which promotes muscle protein synthesis and causes larger increases in muscle mass and strength. We are beginning to understand why highintensity explosive training works so well. HIET creates high levels of metabolic stress that include the release of inflammatory chemicals such as prostaglandins and free radicals (i.e., reactive oxygen species) that combine with other chemicals and cell structures to trigger cell damage. Cell damage from these chemicals stimulates protein synthesis, which results

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LEG PRESS: From a seated position, place your feet on the pedals or platform of the leg press machine. Push your legs forcefully and explosively until they are nearly fully extended and then return to the starting position. Repeat.

not the best ab exercise, they can be dangerous. Do enough of them and you will probably be a candidate for back surgery. The best strategy for building a firm, toned midsection is to develop all the muscles of the core— the abs, back, side stabilizers and hips. Build these muscles as a functioning unit so they learn to work together harmoniously and you will have a strong core to promote powerful movements on the playing field. Key exercises in the program, such as hanging leg raises, pullups, push press in the power rack, standing dumbbell curls, standing cable flyes, standing cable triceps extensions, standing high cable rows and walking lunges require a stiff core and neutral spine that promote core stiffness. During these exercises, the muscles create a link between joints that scientists call the kinetic chain. What this means is that every joint movement depends on other joints in the body to stabilize or assist in a particular movement or series of movements. The key to these linked movements is the midsection— the abdominal muscles, deep side stabilizing

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WALKING LUNGES: Stand with your feet shoulder-width apart and the bar resting on the back of your shoulders with your hands holding the bar in that position or hold a dumbbell in each hand. Lunge forward with one leg, bending it until the thigh is parallel to the floor. The heel of the lead leg should remain on the ground. Do not shift your weight too far forward or let the knee move out past the toes, and then repeat the exercise using the other leg. Repeat until you have “lunge-walked” for 10 repetitions. Keep your back and head as straight as possible and maintain control while performing the movement. PULL-UPS: Use a pull-up bar or assisted pull-up machine. Grasp the bar with a pronated grip (palms away from your body) and hang with elbows fully extended. Pull your body up until your collarbone reaches the bar. Return to the starting position and repeat. Use a spotter or assist machine if you can’t do 10 reps. Suspend weights from a weight belt when you can do more than 10 repetitions.

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HANGING LEG RAISES: While hanging from a bar with legs straight, bring your feet to waist level until your thighs are parallel with the ground. Return to the starting position and repeat. muscles and spinal extensor muscles. Build these core muscles and you will have a strong midsection that contributes to whole-body power. These exercises are consistent with the role of abdominal muscles in movement. The STANDING BARBELL CURLS (STRAIGHT OR EZ BAR): Use a supinated grip to torso region requires stability and stiffness to hold the weight (palms up), stand with elbows straight. Bend your arms (“curl” the weight) transmit force between the upper and lower until they almost reach your collarbone, then return to the starting position. Repeat. body. The rectus abdominis— the long, wide muscle in the front of the abdomen— is a crucial stabilizer and force transmitter. The muscle is designed to distribute stresses around the spine, which increases the efficiency of the obliques— the muscles on both sides of the abdomen. The rectus abdominis and underlying transverse abdominis are more important as spinal stabilizers than as major muscles in trunk movement. Developing core stiffness is more important than building trunk flexion fitness because it strengthens muscles, improves muscular endurance, reduces low back pain and boosts sports performance. Greater core stiffness transfers strength and speed to the limbs, increases the load bearing capacity of the spine and protects the internal organs during whole-body movements.

SEATED ROWS: On a seated rowing machine, grasp handles with arms extended and then pull them explosively toward your chest. Return to the starting position and repeat.

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HIGH-INTENSITY INTERVAL TRAINING (HIIT) High-intensity interval training sounds too good to be true. In studies of moderately trained people, practicing HIIT for only 20 minutes in two weeks triggered changes in aerobic capacity and endurance that took months from traditional endurance workouts practiced 30 to 60 minutes per day. Few exercise techniques are more effective for improving fitness rapidly than HIIT.

The four components of interval training are distance, repetition, intensity and rest, defined as follows: • Distance refers to either the distance or the time of the exercise interval. • Repetition is the number of times the exercise is repeated. • Intensity is the speed at which the exercise is performed. • Rest is the time spent recovering between exercises.

STANDING CABLE FLYES (CROSS-OVERS): Grasp the handles of the upper pulleys and extend your arms upward in a “V” with your palms facing downward. Bend your arms slightly and bend at the waist. Pull the handles explosively across your body until your hands touch each other, and then return under control to the starting position.

STANDING TWO-ARM CABLE TRICEPS EXTENSIONS WITH ROPE ATTACHMENT: Standing, facing away from the high pulley machine, grasp the rope handles. Extend your elbows fully and then return to the starting position. Repeat. Train explosively but use good form.

Canadian researchers found that six sessions of highintensity interval training on a stationary bike enhanced endurance, maximal oxygen consumption, muscle glycogen and mitochondrial capacity (mitochondria are the powerhouses of the cells). The subjects made these amazing improvements by exercising only 20 minutes over a period of two weeks. Each workout consisted of four to seven repetitions of high-intensity exercise on a stationary bike. Each repetition consisted of 30 seconds at near maximum effort. Follow-up studies showed that practicing HIIT three times per week for six weeks improved endurance and aerobic capacity just as well as training five times per week for 60 minutes. These studies (and more than 60 others) showed the value of high-intensity training for building aerobic capacity and endurance. You can use interval training in your

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The program involves interval training two to three days per week and weight training three days per week. For best effect, do intervals and weights on separate days. Interval Training: Practice HIIT on an elliptical trainer or stationary bike two to three days per week for 10 to 20 minutes each workout: Sprint for 20 to 60 seconds at 100 percent of maximum effort on a stationary bike or elliptical trainer, followed by light recovery exercise for two to four minutes. Each workout, do six to 10 sets of these maximum sprints. High-Intensity Explosive Training: Do three sets of 10 repetitions of the following exercises, resting at least one minute between sets. Rest long enough to recover between sets. Your goal is to achieve maximum power output for your chosen weight. Some people may need to rest as long as five minutes between sets. Use a weight that allows you to complete the sets with some difficulty (75 to 85 percent of maximum effort; one repetition maximum, 1RM). Use good form for each exercise but try to perform each rep explosively.

SETS X REPS

REST BETWEEN SETS & EXERCISES

Barbell incline press Push press in power rack Leg press Walking lunge Pull-ups Hanging leg raises Seated row Standing barbell curls Standing cable flyes Standing triceps cable extensions Standing high cable rows

3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10

1 to 5 minutes 1 to 5 minutes 1 to 5 minutes 1 to 5 minutes 1 to 5 minutes 1 to 5 minutes 1 to 5 minutes 1 to 5 minutes 1 to 5 minutes 1 to 5 minutes 1 to 5 minutes

STANDING HIGH CABLE ROWS: Stand facing a crossover cable machine and hold a handle in each hand at chest level. Pull the handles toward your body and then return to the starting position. Repeat.

SIMPLE NUTRITIONAL STRATEGY FOR MUSCLE HYPERTROPHY AND MAXIMUM FAT LOSS This is an exhausting workout, so you need energy. You can build muscle and control appetite and body fat at the same time by consuming a shake containing 25 grams of whey protein, three grams of the amino acid leucine and five grams of creatine monohydrate mixed with water, milk or juice. The nutrients in this simple shake combined with the training program will help you build muscle and cut fat.

TRAIN INTENSELY AND FIRM-UP QUICKLY It is no problem to gain muscle and lose fat fast if you follow a few basic principles and stick with the program. More importantly, you can maintain your new weight. If you start today, eight weeks from now there will be a new you. You will be thinner, vibrant, healthier and look terrific. The ball is in your court— promise to make fitness and diet priorities in your life and you will achieve the kind of body you want.

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COMBINING HIGH-INTENSITY EXPLOSIVE TRAINING WITH HIGH-INTENSITY INTERVAL TRAINING

EXERCISE

FOR 2017

favorite aerobic exercise. In fact, the type of exercise you select is not important as long as you exercise at near maximal intensity.

REFERENCES: Bottaro, M, et al. Effect of high versus low-velocity resistance training on muscular fitness and functional performance in older men. Eur J Appl Physiol. 99:257–264, 2007. Cormie, P., et al. Optimal loading for maximal power output during lower-body resistance exercises. Med. Sci. Sports Exerc. 39: 340–349, 2007. Cormie, P. Influence of strength on magnitude and mechanisms of adaptation to power training. Med. Sci. Sports Exerc. 42: 1566–1581, 2010. Cronin, JB, et al. Force-velocity analysis of strengthtraining techniques and load: Implications for training strategy and research. J Strength Cond Res. 17:148-155, 2003. De Vos, NJ, et al. Optimal load for increasing muscle power during explosive resistance training in older adults. J Gerontol A Biol Sci Med Sci. 60:638-647, 2005. Fahey, TD, P Insel, and W Roth. Fit and Well. New York: McGraw Hill, 2015 (11th edition). Gaesser, GA and SA Siddhartha. High-intensity

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interval training for health and fitness: can less be more? J Appl Physiol 111: 1540–1541, 2011. Mastropaolo, JA. A test of the maximum-power stimulus theory for strength. Eur J Appl Physiol 65:415-420, 1992. Paavolainen, L, et al. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 86:1527-1533, 1999. Sale, DG, et al. Neuromuscular function in weighttrainers. Exp Neurol. 82:521-531, 1983. Seger, JY and A. Thorstensson. Effects of eccentric versus concentric training on thigh muscle strength and EMG. Int J Sports Med. 26:45-52, 2005. Shepstone, TN, et al. Short-term high- vs. lowvelocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men. J Appl Physiol 98: 1768–1776, 2005. Zehr, EP and DG. Sale. Ballistic movement: Muscle activation and neuromuscular adaptation. Can J Appl Physiol. 19:363-378, 1994.

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FitRxTRAINING

THE

600-REP

KILLER LEG WORKOUT with Kris Gethin

Get Tough! Are you Man Enough? Kris Gethin, the CEO and founder of Kaged Muscle supplements, believes in training hard, being as healthy as possible, and that it’s essential to fuel your body as naturally as you can. The founder of the DTP (Dramatic Transformation Principle), which is a combination of reps, weights and workout techniques to transform the physique, is host of the most watched transformation training series on the web via Bodybuilding.com. The natives of Wales said there are several reasons why many have flocked to his methods and workouts. “I promote health with the supplement line, and that’s why when people take them they say they feel so much better,” he said. “But I feel more so than anything, I’m the only person that actually does daily video trainers, the only person who actually transforms with them. So whether I’ve done the muscle-building trainer or the Four Weeks to Shred, I am the one that’s doing it with them every single day. … I’m their personal trainer, I’m their training partner… and I’m with you every single day.”

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FitRxTRAINING

FINDING FITNESS Kris raced motocross for 10 years, but it was a back injury that led him to focus on bodybuilding. He found that even after going to many specialists, nothing alleviated the back pain— until he started doing rehab with resistance training. From there, Kris went to college to study health and sports therapy, eventually becoming a personal trainer and massage therapist, moving to Australia and opening his own gym, becoming a natural pro bodybuilder, personal trainer, fitness writer in magazines and of books, editor-in-chief of Bodybuilding.com and more. These days, Kris is very “versatile” with his training. He generally trains two to three days on and then takes a day off. But sometimes if he feels like training six days straight, he will. “I’ll normally do one muscle group. If I do pair up muscle groups, it would be something like chest and abs,” he said. For legs, Kris will normally split them up as well. But when it comes to hamstrings, he will do deadlifts with that workout. “I feel there’s a very strong crossover between hamstrings, glutes and lower back.” As far as cardio, Kris will perform it twice a day all year round, but never does fasted cardio, even in the morning. “It doesn’t make sense to me to do cardio when my metabolism is at its slowest or when I’m catabolic, because I’m trying to build muscle.” His cardio exercise will always change— it could be anything from swimming, mountain biking, paddleboarding to running or the StairMaster. “I like to eat, so by doing a lot of cardio activity, I can eat more,” said Kris. “But my priority now, especially as we get older, is always health. So I’m always doing my

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best to be as healthy as I possibly can and obviously my heart needs to be strong.” Something he might eat before cardio includes Kaged Muscle’s Re-Kaged, because that’s the “world’s fasted digesting protein… so it gives you a sufficient insulin spike, requiring no carbohydrates,” he said.

SUPPLEMENT AND LIFESTYLE CHANGES Kris founded Kaged Muscle supplements because he wanted to create supplements with high-quality ingredients that are patented and third-party tested (unlike some other companies, Kaged Muscle products are sent to an outside company to completely take over and make a full and extremely indepth assessment). “I wanted to go as naturally as possible because we eat a certain way for our health and we exercise to promote health benefits, and supplements should be no different,” said Kris. “That’s why I decided to launch Kaged Muscle, and it’s been a great response so far.” Once he started taking the supplements and making a number of lifestyle changes, Kris noticed huge differences. “I found that my body was able to respond so much more to building muscle and burning fat, and I was putting my body under less stress when it came to dieting and extensive amount of cardio, and I used to eat a lot of food— the typical bodybuilder mentality of eat as much as possible,” he said. “But now I find that I’m able to recover much easier, and I don’t need to eat as much food as I once did.” As for the lifestyle changes that have made a difference for him, Kris says he is not as “toxic” now. These changes include only eating organic food, not overcooking any vegetables and eating as raw as possible,

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making sure that he has the windows open and is never in an air-conditioned confined unit, only drinking bottle or filtered water, and mainly consuming a pescatarian diet (vegetarian diet with fish). “That’s why these supplements kind of go hand-in-hand because I didn’t want any impurities, I didn’t want any generic ingredients, and I didn’t want any artificial colors or dyes or anything like that.”

ON BUILDING LEGS Kris said leg day is his favorite because “it feels like it’s a challenge because not only it is hard on you physically … your brain definitely gives out before your body. Sometimes you want to stop three reps short, so it’s a challenge to really make sure you embrace the pain to get through it. And once you do, you feel so much more better.” If legs are a weak point for you, Kris suggests taking the day off before the workout or the day after, so that all the nutrients you are consuming are either fueling that workout or helping with recovery from that workout. “I also suggest that you do your cardio after your workout,” said Kris, adding that if you are going to do cardio, you should do at least 15 minutes to remove the body of all the toxins and lactic acid. “If you can shift away the lactic acid, the body will uptake the nutrients that much more efficiently, and especially if your blood is flowing through the localized area much more efficiently, so it shuttles those nutrients that much faster. And the faster you recover, the faster you’re going to be able to build muscle.”

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FitRxTRAINING THE WORKOUT Kris believes in high reps and high volume for best results and to alleviate inflammation. “For me, training is therapy,” he said. In this particular intense workout, both high reps and low reps are performed. “Your body does go into a survival mode. … It will grasp onto every single muscle fiber possible just to survive those last few reps. And it’s very intense on your cardiovascular system.” With his style of training, Kris said that he has naturally been able to maintain an increase of one to two pounds of lean muscle tissue per year for the last 17 years. “[This workout]” definitely separates the men from the boys,” he said. For those who are looking to modify this workout or maybe are newer to a fitness program, Kris suggests following the program to your intensity. “Use a weight that would allow you to reach failure at these reps,” he said. “Maybe you need to take a little bit more rest between sets … allow yourself to ease into it and just train knowing the intensity that you can put into it.”

“SOMETIMES YOU WANT TO STOP THREE REPS SHORT, SO IT’S A CHALLENGE TO REALLY MAKE SURE YOU EMBRACE THE PAIN TO GET THROUGH IT. AND ONCE YOU DO, YOU FEEL SO MUCH MORE BETTER.”

Leg Press: 50 reps Superset with Hack Squats: 50 reps Rest for 45 to 60 seconds. Increase weight slightly and perform: Leg Press: 40 reps Superset with Hack Squats: 40 reps Rest for a minute and 15 seconds Increase weight slightly and perform: Leg Press: 30 reps Superset with Hack Squats: 30 reps Rest for a minute and 30 seconds Increase weight slightly and perform: Leg Press: 20 reps Superset with Hack Squats: 20 reps Rest for a minute and 45 seconds. Increase weight slightly and perform: Leg Press: 10 reps Superset with Hack Squats: 10 reps Rest. Leg Press: 10 reps Superset with Hack Squats: 10 reps Decrease weight and continue in this fashion, going back up to 50. Decrease weight slightly each time and rest for about a minute and 30 seconds to a minute and 45 seconds in between. After finishing the leg press and hack squats, perform the seated calf press and then standing calf press in the same manner. When you reach failure, rest pause and then continue until you finish all reps. For leg press, maintain a wide stance near the top of the platform for the first half. When declining the weight, hold a slightly narrower shoulder-width stance at the bottom of the platform.

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KRIS’ KAGED MUSCLE SUPPLEMENT STACK Glutamine + Creatine HCL + Hydra-Charge mixed together in a gallon jug Morning or before cardio: Re-Kaged anabolic protein fuel Pre-workout: Pre-Kaged Intra-workout: In-Kaged If focusing on fat-loss: Clean Burn Fat Burner, but if not, then L-Carnitine twice a day, before and after his workouts. Coming November 2016: Caged Muscle Kasein protein

KEEP UP WITH KRIS To purchase Kaged Muscle supplements and to check out Kris Gethin’s video series, visit kagedmuscle.com. Be sure to check out Kris’ 8-week Hardcore Video Trainer, which will launch at the end of December. For more information, visit kagedmuscle.com. Find out more about Gethin Gyms at gethingyms.com You can also contact Kris via Instagram and Facebook.

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CUTTING-EDGE RX By Michael J. Rudolph, Ph.D.

DOPA RUSH: MAXIMIZER) TM

(DOPAMINE

FEEL THE RUSH WITH DOPA RUSH!

The central dogma in molecular biology states that DNA makes protein. While this scientific creed is accurate, a more philosophical interpretation of this rule asserts that DNA does more than simply produce protein; DNA produces human behavior. This is particularly true because some proteins encoded within our DNA enhance the production, and function, of chemicals known as neurotransmitters within the brain. Since neurotransmitters directly influence brain function and thus behavior, the ability of the genetic code to influence neurotransmitter function directly impacts the way we behave. Consider, for example, the neurotransmitter dopamine, which plays a major role in reward-motivated behavior— which increases dopamine activity within the brain, producing a euphoric-like feeling that ultimately reinforces that behavior.

DOPAMINE AND ADDICTION The capacity of dopamine to trigger feelings of pleasure also makes the dopamine system vulnerable to manipulation by certain types of addictive drugs like cocaine, prescription drugs like Adderall, and behaviors such as gambling— which all stimulate feelings of pleasure by increasing dopamine activity within the brain. Regrettably, a physical dependence for this enjoyable stimulus can develop, making it extremely difficult to overcome many of these addictions. In fact, according to the Drug Enforcement Agency (DEA), approximately 1.5 million Americans are addicted to cocaine, and nearly 80 percent of those trying to quit ENERGY will relapse within the first six months of trying. In addition, there are an astounding 4 million American FOCUS children who are prescribed drugs like Adderall MEMORY for attention-deficit/hyperactivity disorder (ADHD), despite mounting evidence suggesting that combined ALERTNESS therapeutic approaches lowers the need for these ATTENTION potent psychotropic drugs.1 Adding to this problem CREATIVITY are many high school and college students, who use dopamine-enhancing prescription drugs to increase CONFIDENCE their ability to concentrate for longer periods of time, MOOD enhancing their capacity to study for exams. Then there is also the chronic use of other drugs, such as MOTIVATION marijuana, that appear to reduce the brain’s response LIBIDO to dopamine— lowering motivation and sensitivity WEIGHT CONTROL to rewards, ultimately increasing the reaction to emotional stress and irritability.2

INCREASES:

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ALLEVIATE ADDICTION The new breakthrough product DOPA RUSH™ from Advanced Molecular Labs (AML) has been scientifically formulated with natural ingredients to address all of the aforementioned addiction issues. DOPA RUSH™ does this by suppressing the incessant craving for addictive drugs and behaviors, by naturally boosting the production of dopamine— thus mitigating the urge to crank up dopamine levels with harmful substances, or behavior, while perhaps even alleviating the harmful effects that smoking pot has on dopamine function in the brain.

REINVIGORATE COMPLETELY WITH DOPA RUSH™ Greater dopamine from DOPA RUSH™ will also revive a tired central nervous system (CNS). The CNS, composed of the brain and spinal cord, serves as the main “processing center” for the entire nervous system that controls all the workings of your body by monitoring and coordinating organ function and responding to all external stimuli. Neurons, or nerve cells, are the fundamental components of the CNS that give and receive all of this information by electrical and chemical signaling. Neuronal electrical signaling is ultimately converted at the nerve ending into chemical signaling in the form of neurotransmitters, which are chemical substances that diffuse across the synapse to the next neuron, triggering further electrical signaling down that neuron and so on— until the desired effect is produced. After neurotransmitters diffuse across the synapse and activate the appropriate neuron, they are reabsorbed and degraded by the surrounding neurons— tightly regulating neuronal activity. Therefore, neuronal activity increases the degradation of certain neurotransmitters— effectively depleting their levels, inducing CNS fatigue. This is one reason why after a long day at work, it is a bit harder to get in a great workout or do anything else that requires focus and attention. Personally, I usually can’t wait to get into the gym and hit the weights. Yet every once in a while, especially after a long work week, I’m a little less motivated and intense during the workout. I’ve also noticed during these workouts that my strength levels are usually depleted, making me wonder what could boost my energy levels and overcome this muscle-depleting fatigue. Although it may seem that the exhaustion I’m experiencing is mainly due to muscle fatigue that can be dealt with by eating a high-energy meal that replenishes muscle cell energy, the most likely contributor to my low energy and poor workout performance is a weary CNS that requires more than carbohydrate, fat and protein— no, this kind of CNS fatigue demands DOPA RUSH™!

BOOST DOPAMINE The most accepted mechanism explaining a lethargic CNS is the “central fatigue hypothesis.”3 This hypothesis states that an increase in the ratio of the neurotransmitter serotonin to the neurotransmitter dopamine within the CNS is associated with feelings of tiredness and lack of motivation. On the contrary, a low serotonin to dopamine ratio favors improved performance through the maintenance of motivation and arousal. Since serotonin is a neurotransmitter that has been linked to fatigue because of its well-known effects on sleep and drowsiness, it was originally thought that the serotonin to dopamine ratio was increasing during times of fatigue because of greater serotonin production, which increased fatigue. However, it turns out that the

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INCREASING DOPAMINE LEVELS WITH DOPA RUSH™ WILL IMPROVE CNS FUNCTION, REDUCING FATIGUE AND IMPROVING THE CAPACITY TO FOCUS ON THE TASK AT HAND— ULTIMATELY PROVIDING SUPERIOR MENTAL FUNCTION AND OVERALL PERFORMANCE. serotonin to dopamine ratio was increasing, primarily because of the degradation of dopamine associated with neuronal activity within the CNS during exercise.4 This new insight is completely logical, as dopamine has well-defined roles that positively influence motivation and arousal— so dopamine removal would reduce motivation and initiate fatigue. Consequently, increasing dopamine levels with DOPA RUSH™ will improve CNS function, reducing fatigue and improving the capacity to focus on the task at hand— ultimately providing superior mental function and overall performance, in and out of the gym.

DOPA RUSH™, THE NATURAL ALTERNATIVE TO DANGEROUS PSYCHOSTIMULANT DRUGS The ability to crank up dopamine production for performance enhancement has already been established with a class of drugs known as psychostimulants. Altogether, these drugs effectively overcome fatigue while restoring focus and motivation. In fact,

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CUTTING-EDGE RX recent findings5 have shown that the use of the psychostimulant bupropion, which inhibits neuronal reuptake and degradation of dopamine, improves performance during exercise, particularly in very warm temperatures. In fact, the consumption of the highest dosage of bupropion enabled subjects to maintain a higher power output than the placebo group, yet only at elevated temperatures. Interestingly, the test subjects who consumed bupropion performed a significantly greater amount of work, while they reported no changes in the rate of perceived exertion. This phenomenon suggests an altered motivation or drive to continue exercise brought on by an increase in dopamine levels, as this would tend to decrease CNS fatigue and perceived exertion, despite exercising in a hightemperature environment. Interestingly, the consumption of the dopamine precursor L-tyrosine, which also boosts dopamine production6, has also been shown to improve exercise performance in warmer temperatures, where subjects performed an exercise test while consuming either a placebo or L-tyrosine in a doubleblind manner, one hour before cycling to exhaustion in 86 degrees Fahrenheit.7 The results showed the L-tyrosine-consuming group exercised for 16 percent longer, compared to the placebo group— while showing no increase in the rate of perceived exertion, despite a longer exercise time. This is the same result seen in the previous study, where test subjects consumed the psychostimulant bupropion— indicating that L-tyrosine intake had a similar impact on dopamine levels, which enhanced motivation and determination to exercise. So, consuming 2,000 milligrams of the potent dopamine activator L-tyrosine— the exact amount found in DOPA RUSH™— mimics the strong performance-enhancing effect of psychostimulants, yet in a much more natural, safer manner.

CONSUMING 2,000 MILLIGRAMS OF THE POTENT DOPAMINE ACTIVATOR L-TYROSINE— THE EXACT AMOUNT FOUND IN DOPA RUSH™— MIMICS THE STRONG PERFORMANCE-ENHANCING EFFECT OF PSYCHOSTIMULANTS, YET IN A MUCH MORE NATURAL, SAFER MANNER.

GET AN EXTRA JOLT OF DOPAMINE WITH DOPA RUSH™’s THEACRINE (AS TEACRINE™)

L-TYROSINE BUILDS BRAIN POWER In addition to boosting exercise performance, L-tyrosine intake can also enhance mental performance just as impressively. In fact, one study by Thomas et al. found test subjects who consumed 2,000 milligrams of L-tyrosine showed a vastly improved memory.8 While a second study found that consuming the same amount of L-tyrosine apparently also improves creative thinking, as test subjects who were given 2,000 milligrams of L-tyrosine showed an enhanced capacity to perform convergent thinking— indicating that 2,000 milligrams of L-tyrosine likely improves creative thinking, as convergent thinking indicates a greater capacity for creative thinking.9 That’s the same amount found in DOPA RUSH™.

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muscle, it is caffeine’s ability to stimulate the CNS that impacts the mental aspect of training, influencing overall mood and wellbeing. Caffeine stimulates the CNS, in part, by inhibiting the adenosine receptor in the brain. The inhibition of this receptor triggers the release of dopamine.10 The surge of dopamine from caffeine consumption will amp-up your neurochemistry for superior concentration and intensity while training in the gym. In fact, studies have shown that 200 milligrams of caffeine is the optimal dose for elevated mood and focus11,12 … the same amount found in DOPA RUSH™! Additionally, the plateauing effect of caffeine on mood is believed to match the adenosine receptor effects on dopamine areas of the brain, and their involvement in the feelings of well-being.13 Moreover, additional studies have shown that similar doses of caffeine, at around 200 milligrams, also improved cognitive function, both during and after strenuous exercise, while enhancing concentration— and this improved cognitive ability correlated with improved dopamine production within the brain.

MILD CAFFEINE DOSAGE IN DOPA RUSH™ IMPROVES OVERALL MOOD AND COGNITIVE FUNCTION Caffeine is one of the powerful components in DOPA RUSH™, enhancing dopamine production. While caffeine is normally used as an ergogenic aid to improve exercise performance by increasing muscular contraction force and energy production within

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Although caffeine is a remarkable performance-enhancing supplement that can raise dopamine levels on its own, combining caffeine with theacrine apparently heightens dopamine production even more so, further improving energy and reducing fatigue. Theacrine is a protoalkaloid, with a similar chemical structure to caffeine that triggers dopamine release in a similar fashion to caffeine, increasing arousal and motivation. This effect was shown in an initial study where theacrine increased energy, diminished fatigue and improved concentration just like caffeine.14 However, unlike caffeine, which can produce a tolerance after as little as four days of consumption15, theacrine use for up to seven days showed no signs of desensitization— indicating that the combined intake of caffeine with theacrine should enhance mood and energy, with no decrease in potency for longer periods of time, effectively increasing overall arousal and focus before hitting the gym.15 Furthermore, the combined use of caffeine and theacrine likely stimulates the release of greater levels of dopamine, as a study by Kuhman et al.16 showed that combining theacrine with caffeine had a greater impact on feelings of energy and mood, relative to the consumption of caffeine alone, indicating an additive impact on dopamine levels. Consequently, in addition to DOPA RUSH™ having 200 milligrams of caffeine (the optimal dose for elevated mood and focus!), it also has 125 milligrams of the optimal dose of theacrine as TeaCrine™, generating an even greater surge in dopamine levels.

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REFERENCES:

IMPROVED MOOD WITH FOLIC ACID

release.21 Piperine also inhibits the enzyme that degrades dopamine— monoamine Another key ingredient in DOPA RUSH™ oxidase— resulting in a surge in dopamine, is folic acid, as some evidence links a giving this all-important ingredient the shortage of folic acid with sluggishness and capacity to increase dopamine amounts depression.17 While the exact mechanisms as well as dopamine release in the brain.22 Piperine also improves the gastrointestinal involved in the development of depression absorption and systematic utilization of are not entirely transparent, some insight comes from the observation that folic acid is the other dopamine-boosting nutrients in DOPA RUSH™ which, altogether, makes involved in the biosynthesis of the cofactor tetrahydrobiopterin (BH4) that is required for piperine an indispensable ingredient in this the production of dopamine. So, low folic acid dopamine-enhancing supplement. probably results in lower dopamine levels fostering depression, as low dopamine levels WEIGHT LOSS MADE EASIER Enhanced dopamine levels brought have been linked to depression characterized about by DOPA RUSH™ will also improve by a low-energy, demotivated state.18 Consequently, more folic acid from DOPA dieting and weight loss, as evidence has RUSH™ will augment the catalytic production shown that obese people tend to have an of dopamine, delivering an overall better underactive dopamine response to food mental state. intake— requiring them to eat more in order to trigger a sufficient dopamine release MORE DOPAMINE FOR MORE that fully rewards and satiates them.23 So, MOTIVATION AND FOCUS? the ability of DOPA RUSH™ to increase DOPA RUSH™ also has 100 milligams of dopamine levels should diminish the desire Mucuna pruriens, providing a considerable to overeat, improving and promoting weight amount of the dopamine precursor L-dopa, loss. at 40 milligrams19, which is a compound that has been shown to effectively increase TAKE DOPA RUSH™ WITHOUT FOOD FOR OPTIMAL EFFECT diminished dopamine levels— particularly In order to optimize all of the positive in patients with Parkinson’s disease, a disease that occurs due to low dopamine.20 effects associated with DOPA RUSH™, Interestingly, an additional clinical trial also this product should be taken on an empty indicated that Mucuna pruriens was just as stomach to avoid any potential antagonistic effective as some pharmaceuticals in the effects that certain foods may have on the treatment of Parkinson’s disease, illustrating ability of DOPA RUSH™ to boost dopamine. the powerful ability of Mucuna pruriens For instance, the amino acid leucine, to increase dopamine levels in the brain.19 found in many different protein sources, Consequently, taking Mucuna pruriens along prevents the uptake of the dopaminewith tyrosine should bolster dopamine precursor tyrosine into the brain, reducing production and function even more potently, dopamine production.24 Of course, this could potentially counteract any positive particularly when these two dopamineinfluence that DOPA RUSH™ would have enhancing compounds are combined with on dopamine production, making it pretty caffeine and theacrine in DOPA RUSH™. clear that co-ingesting DOPA RUSH™ with Overall, this potent blend will augment any protein source loaded with leucine or dopamine synthesis and release, giving tryptophan is ill-advised, as this would DOPA RUSH™ an extraordinary capacity to diminish the impact of DOPA RUSH™ increase dopamine activity for exceptional on dopamine levels. As a result, DOPA mental clarity and physical performance. RUSH™ does not contain any compounds TRIGGER MORE DOPAMINE AND that diminish the production of dopamine. HALT DOPAMINE DEGRADATION Moreover, DOPA RUSH™ should be WITH PIPERINE consumed separately on an empty stomach, DOPA RUSH™ is also loaded with the to optimize the production of dopamine. compound piperine, which is naturally found in black pepper. Piperine triggers dopamine release by activating the TRPV receptor in For more information or to purchase the brain, which stimulates the sympathetic DOPA RUSH™, nervous system, resulting in dopamine visit www.advancedmolecularlabs.com. For most of Michael Rudolph’s career he has been engrossed in the exercise 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 at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the molecular biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight years. That research contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK— leading to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York Structural Biology Center doing contract work for the Department of Defense on a project involving national security.

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1. Wymbs FA, Cunningham CE, et al. (2015). Examining Parents’ Preferences for Group and Individual Parent Training for Children with ADHD Symptoms. J Clin Child Adolesc Psychol, 1-18. 2. Volkow ND, Wang GJ, et al. (2014). Decreased dopamine brain reactivity in marijuana abusers is associated with negative emotionality and addiction severity. Proc Natl Acad Sci USA 111, E3149-3156. 3. Acworth I, Nicholass J, et al. (1986). Effect of sustained exercise on concentrations of plasma aromatic and branched-chain amino acids and brain amines. Biochem Biophys Res Commun 137, 149-153. 4. Davis JM and Bailey SP. (1997). Possible mechanisms of central nervous system fatigue during exercise. Med Sci Sports Exerc 29, 45-57. 5. Roelands B, Watson P, et al. (2012). A dopamine/ noradrenaline reuptake inhibitor improves performance in the heat, but only at the maximum therapeutic dose. Scand J Med Sci Sports 22, e93-98. 6. Fernstrom JD and Fernstrom MH. (2007). Tyrosine, phenylalanine, and catecholamine synthesis and function in the brain. J Nutr 137, 1539S-1547S; discussion 1548S. 7. Tumilty L, Davison G, et al. (2011). Oral tyrosine supplementation improves exercise capacity in the heat. Eur J Appl Physiol 111, 2941-2950. 8. Thomas JR, Lockwood PA, et al. (1999). Tyrosine improves working memory in a multitasking environment. Pharmacol Biochem Behav 64, 495-500. 9. Colzato LS, de Haan AM and Hommel B. (2015). Food for creativity: tyrosine promotes deep thinking. Psychol Res 79, 709-714. 10. Zheng X, Takatsu S, et al. (2014). Acute intraperitoneal injection of caffeine improves endurance exercise performance in association with increasing brain dopamine release during exercise. Pharmacol Biochem Behav 122, 136-143. 11. Olson CA, Thornton JA, et al. (2010). Effects of 2 adenosine antagonists, quercetin and caffeine, on vigilance and mood. J Clin Psychopharmacol 30, 573-578. 12. Brunye TT, Mahoney CR, et al. (2010). Caffeine modulates attention network function. Brain Cogn 72, 181-188. 13. Lieberman HR, Wurtman RJ, et al. (1987). The effects of low doses of caffeine on human performance and mood. Psychopharmacology (Berl) 92, 308-312. 14. Habowski SM, Sandrock JE, et al. (2014). The effects of TeaCrine™, a nature-identical purine alkaloid, on subjective measures of cognitive function, psychometric and hemodynamic indices in healthy humans. Int J Med Sci 11, 1-15. 15. Ball KT and Poplawsky A. (2011). Low-dose oral caffeine induces a specific form of behavioral sensitization in rats. Pharmacol Rep 63, 1560-1563. 16. Kuhman DJ, Joyner KJ and Bloomer RJ. (2015). Cognitive Performance and Mood Following Ingestion of a Theacrine-Containing Dietary Supplement, Caffeine, or Placebo by Young Men and Women. Nutrients 7, 96189632. 17. Coppen A and Bolander-Gouaille C. (2005). Treatment of depression: time to consider folic acid and vitamin B12. J Psychopharmacol 19, 59-65. 18. Willner P. (1983). Dopamine and depression: a review of recent evidence. I. Empirical studies. Brain Res 287, 211-224. 19. Katzenschlager R, Evans A, et al. (2004). Mucuna pruriens in Parkinson’s disease: a double blind clinical and pharmacological study. J Neurol Neurosurg Psychiatry 75, 1672-1677. 20. Tharakan B, Dhanasekaran M, et al. (2007). AntiParkinson botanical Mucuna pruriens prevents levodopa induced plasmid and genomic DNA damage. Phytother Res 21, 1124-1126. 21. Marinelli S, Pascucci T, et al. (2005). Activation of TRPV1 in the VTA excites dopaminergic neurons and increases chemical- and noxious-induced dopamine release in the nucleus accumbens. Neuropsychopharmacology 30, 864-870. 22. Al-Baghdadi OB, Prater NI, et al. (2012). Inhibition of monoamine oxidase by derivatives of piperine, an alkaloid from the pepper plant Piper nigrum, for possible use in Parkinson’s disease. Bioorg Med Chem Lett 22, 7183-7188. 23. Stice E, Spoor S, et al. (2008). Relation between obesity and blunted striatal response to food is moderated by TaqIA A1 allele. Science 322, 449-452. 24. Choi S, Disilvio B, et al. (2013). Oral branched-chain amino acid supplements that reduce brain serotonin during exercise in rats also lower brain catecholamines. Amino Acids 45, 1133-1142

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FitRx X-TREME TRAINING

By Cory Gregory Photography by Per Bernal

METABOLISM BOOSTING

FAT-BLASTING

WORKOUTS FOR 2017

Extreme Training with Cory Gregory I have found that over the years, there are some exercises and programming that will just magically light up that metabolism. It’s what everyone wants so they can eat more and get that holy grail of fitness. I found five workouts that will pay you back huge dividends if you bring your A-game. Now these workouts are basic, but not for the weak. I own one of the most hardcore gyms in the country called Old School Gym in Etna, Ohio, and we do a mix of powerlifing, bodybuilding and some CrossFit/conditioning GPP (general physical preparation) workouts. I mix and match all work each day. I bring five days of metabolism magic— let’s go!

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DAY 1:

Row: 250 for time Squat: 135 for 15 reps Complete 10 sets 100 ab wheels to finish Starting this workout out with the row will increase your heart rate quickly and since getting ripped is the name of the game with these workouts, that’s what we want. After rowing, your upper body will be super tapped, so it’s time to hit the lower body with a heavy squat set. The Ab Wheel: This movement has been the foundation for building my six-pack and with these workouts calling for 50 or 100 reps, you’re going to get tested real quick. Keep your form strong, as you absolutely have to be on your game for this movement, no matter how tired you feel.

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DAY 2:

Walking lunges with medicine ball overhead: 400800 meters (YUP, you read that right!) or 15-30 minutes straight 10 x10 stiff-leg deadlift after at 50 percent of max weight Stiff-Legged Deadlift: Stand with your feet shoulder-width apart. Grasp a barbell and let it hang in front of your body. Keeping your knees straight, slowly bend forward at the waist and lower the barbell until you feel an intense stretch in your hamstrings. Then, reverse direction, contracting your glutes as you rise upward to the starting position. Walking Lunges: Step forward with your left leg and try to touch the ground with your right knee. Make sure to keep your left knee behind the ankle. Then, repeat with the other leg. I used somewhere between a 20-pound and 30-pound medicine ball— you may want to start lighter at first— and I held it over my head doing walking lunges.

DAY 3:

Sled drags backward: 800 meters Bodyweight circuit: Max pull-ups wide Max dips Max push-ups 2 minutes rest Complete 5 sets The raw bodyweight circuit is meant to get you strong and ripped, and is not for the weak. We’re basically doing push-ups, pull-ups and dips non-stop. If you’re just trying to get strong overall and get your connective tissues better for heavy workloads, this workout will do that. If you’re trying to take your conditioning to another level and don’t want to worry about using much equipment, this also does that.

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DAY 4:

Jump Rope Shredz: 10 seconds speed rope 10 seconds rest 10 minutes in duration Bench press: 12 reps heavy 1 rope climb up: 12-15 feet 1-minute rest Complete 6-8 sets

DAY 5:

Straight Conditioning: Jump rope: 15 seconds on, 15 seconds off for 10 minutes Sled drags: 400 meters Walking lunges: 400 meters Perform 2 sets 50 ab wheels You burn the most fat in the first six seconds of an exertion, which is why this workout starts out with HIIT-style jump roping. The 15-second rest is barely enough to catch your breath, meaning you’ll be sweating like crazy.

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A former underground coal miner, Cory Gregory worked diligently to save money to realize his dream of opening his own gym by the age of 20. In the last 15 years, he has gained extensive experience and has received a number of accolades within several aspects of the fitness industry. Obtaining an Exercise Specialist certificate from Columbus State, Gregory is also NESTA nutrition coach certified and Westside Barbell certified. In addition to his in-depth knowledge of bodybuilding and nutrition, he is a CrossFit Level-1 trainer and has been featured on the cover of top fitness magazines, including FitnessRx. For more with Cory, visit corygfitness.com, and follow him on Twitter @corygfitness.

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Get a competitive edge with Setria® Performance Blend* Pre-EX

Post-EX

30 post-EX †

Plasma NOx (uM)

Get help to achieve the strength-training results you want by maintaining the increase in nitric oxide production post-workout.* New research in resistance-trained males suggests that Setria® glutathione may support NO production when combined with L-citrulline.** This Setria® Performance Blend may help sustain NO levels which could lead to reduced fatigue and speed recovery.* If you’re looking to gain an edge, add Setria® Performance Blend to your workout.*

Placebo L-Citrulline Setria Setria + L-Citrulline

Mean±SEM. N=15, † P