A GREAT-TASTING PLANT-BASED PROTEIN? YES!
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APRIL 2018 • MUSCLEANDPERFORMANCE.COM
BOOST YOUR ENERGY
6 SUPPS TO BEAT FATIGUE
UPGRADE YOUR AB ROUTINE
4
MOVES FOR A STRONG CORE
Ripped By Summer 6 Weeks To Your Best Body Ever
ESSENTIAL GUIDE TO MACROS IMPROVE YOUR WORKOUT WITH YOGA 3 WAYS TO STRENGTHEN YOUR IMMUNE SYSTEM
CONTENTS 26 YOUR PRE-SUMMER WORKOUT PLAN
APRIL 2018
Spring is coming — it’s time to drop that last bit of winter weight for a summer body worth showing off. By Michael Berg, NSCA-CPT
FEATURES
DEPARTMENTS
36 GET A BOOST
8 PERFORMANCE NEWS: The Latest Training, Nutrition and Supplement
Getting adequate sleep, eating a healthy, well-balanced diet and exercising regularly are the best ways to maintain your energy. However, we all have times when we could benefit from an energy boost. Here are six supplements that may help increase energy and decrease fatigue. By Dwayne N. Jackson, Ph.D.
42 NUTRITION MADE SIMPLE
12 WORKOUT OF THE MONTH: Hold Steady for Dynamic Growth
By Michael Berg, NSCA-CPT
14 BODYWEIGHT TRAINING: The Nordic Curl • By Lee Boyce, CPT 16 MOBILITY: Trigger Points • By Erin Calderone, MS, CSCS, NASM-CPT 18 BUILD: The Best Landmine Moves for a Strong Trunk • By Lee Boyce, CPT
46 SUPERCHARGE YOUR IMMUNITY
Stress can sometimes get the best of us, compromising our immune system and making us feel rundown. Here’s how to boost your immune system in a flash. By Jill Schildhouse
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20 SUPERFOOD SPOTLIGHT: Pineapple • By Elizabeth Shaw, MS, RDN, CLT, CPT 22 PRO CORNER: Arash Rahbar • By Jill Schildhouse 24 BRAND SPOTLIGHT: Get to Know: Sunwarrior • By Jill Schildhouse 50 TOP 5: Yoga Poses for Postworkout Recovery • By Maureen Farrar
ON THE COVER › Model: Christopher Kadima • Photographer: Michael Neveux muscleandperformance
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MuscleandPerformanceMagazine
DISCLAIMER: MUSCLE & PERFORMANCE is an Active Interest Media publication. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the products and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale or use of such products and services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised or discussed in this magazine may be illegal in some areas of the United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these products, services or techniques. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in this magazine, you should consult a physician before using these products or services or applying these exercise techniques.
Photo by Michael Neveux
Building? Maintaining? Looking to lose some fat? What you eat is as important as how you work out. Here’s how to find what works for you. By Shoshana Pritzker, RD, CDN, CSSD, CISSN
/MuscleandPerformance
Research • By Joe Wuebben and Dwayne N. Jackson, Ph.D.
APRIL 2018 • VOL. 10 NO. 4
GROUP PUBLISHER Joanna Shaw
ASSOCIATE PUBLISHER Donna Diamond Riekenberg EDITOR-IN-CHIEF Maureen Farrar ART DIRECTOR Paul Duarte
COPY EDITOR Jeannine Santiago
MARKETING MANAGER Laureen O’Brien
PRODUCTION DIRECTOR Patrick Sternkopf CONTRIBUTORS Michael Berg, NSCA-CPT; Lee Boyce, CPT; Elizabeth Brown, MS, RD, CPT, CDE; Erin Calderone, MS, CSCS, NASM-CPT; John M. Cissik, MS, CSCS; Jenessa Connor, CPT; K. Aleisha Fetters, CSCS; Justin Grinnell, CSCS; Dwayne N. Jackson, Ph.D.; Matthew Kadey, MS, RD; Peter Lueders; Stephanie Main, NASM, CF-L2, RYT500; Michael Neveux; Shoshana Pritzker, RD, CDN, CSSD, CISSN; Robert Reiff; Elizabeth Shaw, MS, RDN, CLT, CPT; Jill Schildhouse; Cory Sorensen; Steven Stiefel; Eric Velazquez, CSCS; Joe Wuebben
PRESIDENT & CEO Andrew W. Clurman
SENIOR VICE PRESIDENT, TREASURER & CFO Michael Henry CHIEF INNOVATION OFFICER Jonathan Dorn
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VICE PRESIDENT, MANAGING DIRECTOR Andy Amill
VICE PRESIDENT, INFORMATION TECHNOLOGY Nelson Saenz
Muscle & Performance is produced monthly in the U.S.A. © 2018 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in Muscle & Performance is for educational purposes only. It’s not intended to replace the advice or attention of health care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 5720 Flatiron Parkway, Boulder, CO 80301 - Toll Free: (800) 423-2874
PROTEIN ABSORPTION. DIGESTION. QUICK RECOVERY. DON’T LEAVE BOWEL COMFORT TO CHANCE.
Aminolase is a highly specialized protein digesting enzyme blend formulated by a team of experts to work. When dietary protein isn’t broken down into its smallest components, large peptides are created that can cause bloating, nausea and cramping. Generally, the underlying cause of protein-induced stomach discomfort is peptide sensitivity, not food intolerances. Aminolase breaks down these large peptides, reducing the potential for discomfort. The effectiveness of Aminolase has also been the subject of a recent study performed by biochemists and PHDs showing higher protein and amino-acid blood levels when ingested protein is supplemented with Aminolase. Learn more about how science, stats, and standards play a role in supplement selection and why you should always CHECK3 at arthurandrew.com/check-three.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Learn more by calling (800) 385-9596.
NEWSLETTER Looking forward to next month’s M&P training articles? How about our spotlight on the newest supplements? Want to make sure you always know when the newest issue of Muscle & Performance is available to download? No problem! Sign up for our monthly newsletter and let us do the rest. Sign up today! Just click here.
PERFORMANCE NEWS
BY JOE WUEBBEN; SUPPLEMENTS BY DWAYNE N. JACKSON, PH.D.
Good News for the Caffeine Sensitive BY DWAYNE N. JACKSON, PH.D.
You know a supplement ingredient is great when even a small dose of it provides significant benefits. The supplement in question here? Caffeine, of course, one of the safest, most effective stimulants for priming energy levels before a workout. It’s a true central nervous system enhancer. Normally, the brain neurotransmitter adenosine binds to nerve cells and makes them slow down their activity; this is what makes you feel sleepy at bedtime. The caffeinated brain, on the other hand, is awake with hyperactive nerves, which promotes increased wakefulness and energy. Recent work published in the Journal of Strength and Conditioning Research provides the latest scientific support for preworkout caffeine use. In this double-blinded, placebo-controlled study, 14 young athletic males received either low-dose caffeine (120 milligrams) or a placebo approximately 20 minutes before completing anaerobic power testing (vertical jump) and general exercise testing on a non-motorized treadmill. The researchers found that low-dose caffeine resulted in decreased feelings of fatigue during treadmill exercise, with no change in anaerobic power. ACTION POINT: Based on this study, you don’t need to take 400 to 500 milligrams of caffeine to reap at least 8
MUSCLE & PERFORMANCE
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some of its preworkout benefits. Here are four key points to remember when using caffeine supplements to spike your workout energy: 1) More is not better. In fact, as with most stimulants, the benefits of caffeine diminish if more than an optimal dose is taken. In science, we call this the “inverted U” effect. This study tells us that as little as 120 milligrams of preworkout caffeine may be sufficient. Based on these findings (and others), we recommend taking 100 to 300 milligrams of caffeine 30 minutes before hitting the gym floor. Start low and work up to a dose that suits you. 2) Caffeine can dehydrate you. It’s a diuretic, therefore you must increase your water consumption when taking any caffeine-containing product. 3) Caffeine has a relatively long half-life of six hours. This means that if you drink a large coffee containing about 200 milligrams of caffeine at 6 p.m. before your workout, you’ll have roughly 100 milligrams still active in your body at midnight. This can severely affect your sleep cycle, and sleep is of primary importance to strength and muscular gains. If possible, take your last significant dose of caffeine more than six hours before bedtime. 4) Caffeine is addictive! Use it in moderation, and don’t use it to make up for poor sleep habits. Use caffeine as a performance enhancer, not a crutch.
MUSCLEANDPERFORMANCE.COM
SUPPLEMENTS MASS STUDY
More Protein, More Muscle BY DWAYNE N. JACKSON, PH.D.
❱ One of the most common questions we receive is,
“How much protein do I need for gains?” The protein requirements for strength-trained athletes has been a topic of debate for years, with the bone of contention being the observation that muscle tissue grows much slower than expected, despite super-compensation with a high-protein diet. In other words, there’s incongruence between how much protein we tend to eat versus the amount our muscles tend to grow. The most accepted method for assessing protein status in the body is nitrogen balance. In a recent study in the Journal of the International Society of Sports Nutrition, researchers analyzed nine separate studies that used various amounts of protein during controlled resistancetraining interventions while assessing nitrogen balance in the participants. When nitrogen intake was correlated against nitrogen retention, it was found that the correlation became
stronger and highly significant when protein intake, body mass, nitrogen intake and nitrogen balance were all normalized for body mass. At the end of the analysis, it was concluded that a net nitrogen balance of zero (i.e., nothing wasted that was consumed) occurred at a protein intake of 1.35 grams per kilogram of body mass per day, which converts to around 0.6 grams per pound daily.
ACTION POINT: Although the medical community generally recommends a protein intake of 0.8 grams/ kilograms of body mass per day (0.36 grams per pound), research has shown that protein requirements for athletes can be more than two times this amount. This current study falls in line with our protein recommendations for strength-training individuals, which should be between 1.35 and 2.0 grams per kilogram (0.6 to 0.9 grams per pound) of body mass per day, depending on the diet phase, training volume and intensity.
MAX STACK
The Right Blend ❱ Pretty much any mass gainer will include sufficient
amounts of protein, carbs and fat to promote increases in lean muscle. But only the highest quality mass gainers deliver a diverse blend of protein types to truly maximize growth. If your current muscle powder contains whey as its only protein source, keep shopping. You want a mass gainer that delivers these specific types of proteins as a starting point: Whey Protein Isolate: Whey is the fastest absorbing protein
there is, and it’s also highly anabolic. Whey protein isolate (WPI) is whey in its purest form, which is exactly how you want it for the best possible gains. WPI is especially effective postworkout because the amino acids (including branched-chain amino acids, which are present in whey) are delivered to the fatigued muscles to begin the recovery process. That said, WPI is a great protein type to consume at all times of the day, including first thing in the morning and before bedtime. Micellar Casein: Whey’s speed of absorption is both its
blessing and its curse. It helps to have something to slow it down so that muscle protein synthesis can remain elevated for longer periods after training — and micellar casein is great for this. Casein, like whey, is a milk protein, but it’s very slow to absorb. Because of this, it’s the perfect MUSCLEANDPERFORMANCE.COM
complement to whey and a key behind-the-scenes player in muscle growth.
Milk Protein Isolate: This is a blend of both whey and micellar
casein (roughly 20 percent whey and 80 percent casein), making it a nice combination of both slow- and fastrelease amino sources — the best of both worlds in one protein type. Find all these ingredients and more in Super Mass Gainer by Dymatize. APRIL 2018 MUSCLE & PERFORMANCE
9
NUTRITION FIT LIST
Juice Is Loose
benefit for keeping bodies healthy. Lycopene has also been linked to the prevention of a vast array of diseases, including cancer. A big con with processed tomato juice is its high sodium content. This can be avoided by drinking new, clean-label brands on the market that limit or do away with the salt content. 3) POMEGRANATE JUICE: This fruity red juice is considered
the wonder drug of the juice world because it reportedly contains three times the antioxidants of free-radicalkilling heavyweights green tea and red wine. Pomegranates have antioxidant, anti-viral and anti-tumor properties while also packing a warehouse of useful vitamins. What’s not to love? Its high sugar content. Diabetics are cautioned about the blood spikes pomegranate juice can cause. It’s also been known to react with certain medications. If you’re diabetic or pre-diabetic, steer clear. 4) CARROT JUICE: Carrots contain beta carotene, which
many studies have shown is crucial for improving immunity in the body, protecting skin and eye health, and fighting free-radical damage. Mixed with spices like ginger and turmeric and you have an antioxidant power drink. The cons? Making your own carrot juice can be very messy and turn your hands orange. That’s why finding a bottled brand makes including carrot juice in your diet a whole lot easier. Shelf life is key here — the longer carrot juice sits, the fewer nutrients you net. Fresh is best. 5) BLOOD ORANGE JUICE: Blood orange juice is a citrus vari-
❱ What’s the best thing to drink inside and outside the gym
to stay hydrated? For our money (or lack thereof), it’s undoubtedly water. But despite being demonized lately because of its high sugar content, fruit juice can be a solid hydration go-to for the hard-training individual — provided you choose wisely and know what to avoid. Natalie Sexton, a clean-label juice expert and director at Natalie’s Orchid Island Juice Co. (orchidislandjuice.com), helps you navigate the world of fructose by breaking down the pros and cons of seven common nectars.
7 Juices for the High Performer By Natalie Sexton
1) BEET JUICE: Athletes are discovering beet juice and its
proven ability to supply a steady stream of oxygen to fatigued muscles. For this reason, it’s being applauded as a great workout recovery drink. The drawback? Many people are put off by the beet’s root-like taste. (For more information on beet juice and beetroot supplements, refer to the March 2018 issue of M&P’s Performance News section.) 2) TOMATO JUICE: Tomatoes contain a variety of unique
phytonutrients of which lycopene is the one with the most 10
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ety that contains anthocyanins, a unique family of antioxidants that are responsible for the fruit’s crimson color. A recent clinical trial revealed that drinking one 12-ounce glass of pure blood orange juice is enough to protect the body’s cells from free-radical damage for an entire day. The downside? Availability. Blood orange juice can be difficult to find in many markets, but because of its growing popularity, a few brands are starting to distribute it. 6) APPLE JUICE: Many people shy away from apple juice
because they believe it’s filled with sugar. Many processed brands are, but clean-label apple juice is actually a terrific choice for active people. Apple skins help our bodies create maspin, a protein that helps to suppress those cancer cells believed to be behind prostate and breast cancer. The drawbacks besides added sugar? Many processed apple juices contain trace pesticides and wax remnants. Cleanlabel juices are the way to go because they exclude these and the sugars. 7) ORANGE JUICE: Orange juice is a great source of vitamin C
as well as fiber and folate, which many researchers believe decreases the risk of cardiovascular disease. Unfortunately, many major brands extend the juice’s shelf life by adding flavor packs made from a natural preservative — but which also allows the juice to sit in giant vats for months on end. Yuck. Look for brands that are clearly marked squeezed-fresh, with close-closing expiration dates. These don’t use flavor packs or come from concentrate.
MUSCLEANDPERFORMANCE.COM
BAR EXAM
No Cow Bar by D’s Naturals What It Is: A delicious vegan snack for
those wanting a dairy-free, glutenfree and soy-free fitness food. The No Cow Bar contains an impressive 20 grams of plant protein, a mere 1 gram of sugar and, of course, no cow. What It Tastes Like: A much cleaner (but
still satisfying) version of a candy bar. The bar has good texture and tastes surprisingly good. It comes in eight flavors, from peanut butter choc-
olate chip to dark raspberry truffle to chocolate banana bread.
What’s in It: 170 calo-
ries, 20 grams protein, 25 grams total carbs, 4 grams fat, 19 grams fiber
Where to Get It: The Vitamin Shoppe and vitamin
shoppe.com; $29.99 for a box of 12 cookies
TRAINING / EXERCISE / FITNESS CORE STRENGTH
FIT TIP
1 Move, Less Lower-Back Pain
Keep a Record
❱ A recent Ohio State University study found a strong link between chronic
❱ Write down everything you do
lower-back pain and weak deep core muscles in long-distance runners. Stands to reason that even non-runners with bad lower backs are probably weak in the core, as well. What to do about it? Naturally, start working on your deep core strength. But that doesn’t mean simply doing more crunches, sit-ups, leg raises and other six-pack exercises. The OSU researchers recommend plank exercises, particularly those on an unstable surface. One such move is a stabilityball plank, during which the forearms, not the feet, are on the ball. Here’s one variation of the exercise: STABILITY-BALL PLANK + ARM ACTION
Assume a prone plank position during which your forearms are resting on a stability ball instead of the floor. Keeping your body in a rigid plank throughout, perform the following arm movements for reps, one after the other: (1) clockwise arm circles, (2) counterclockwise arm circles, and (3) arms moving forward and back (in and out). Do eight to 10 reps per movement, rest, then do one to two more sets (two to three sets total). Perform at least one deep core exercise like this three to four times a week.
MUSCLEANDPERFORMANCE.COM
in your exercise program — the exercises, the amount of weight used, how many sets and reps you did, how long you rested. This way, you’ll know exactly what you need to do next time out to make progress. Do one or two more reps on an exercise, use slightly more weight, shorten your rest periods, and add one more exercise to the workout or even just one more set. Any incremental progress is a success. FUEL TIP
Don’t Skim on Peanut Butter ❱ Stay away from “low-fat” ver-
sions of peanut butter. A vast majority of the fat found in peanut butter is healthy, so taking some out defeats the point. Plus, it’s often replaced with suspect sugars. When shopping for peanut butter, look for the “natural” kind that contains just peanuts. APRIL 2018 MUSCLE & PERFORMANCE
11
WORKOUT OF THE MONTH
Hold Steady for Dynamic Growth Increase muscular endurance and strength with static holds. BY MICHAEL BERG, NSCA-CPT
L
ike the dutiful fitness nuts we are, we tend to grind out our workouts, turning our initial determination into ongoing consistency into full-blown habit. We repeat the exercises, sets and rep schemes that we’ve learned to rely on, becoming partial to those that have delivered results. That said, if bodybuilding-style muscle growth has been your goal, how often have you changed your rep cadence? Or — a better question — have you ever seriously altered the style of repetitions you do? If not, here’s a great chance to 12
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experiment with one such variable. Throughout this shoulder session, you’ll incorporate a variety of static holds — in which you hold a position against resistance for a predetermined time — in between standard reps performed with a one- to two-second concentric contraction (i.e., the lifting of the weight), a onesecond squeeze at the top and a controlled two- to three-second negative. Part 1: Warm-Up
Start with 30 to 60 seconds of standing presses with an exercise band, holding a handle in each hand with
the center of the band under your feet. Do the movement slowly and deliberately, with enough tension to fire your muscles but not so much as to bring you anywhere close to reaching failure, followed by 30 to 60 seconds of laterals. Keep the band handy for later. Part 2: Split-Stance Standing Barbell Press
This will be your main power movement of the workout. Make sure you perform these in a power rack with the safety bars set just below shoulder height (and preferably with a partner on hand) so that you can bail out safely without dropping the bar if you fail. You’ll start with light weights and pyramid up, switching your stance so the opposite foot is forward set to set. For the first three sets, do 12 to 15 reps, standard style. For the next two sets, you should be at a weight that allows you to get no more than eight to 10 reps. For the final two sets, drop the weight about 30 percent and hold the top position for five seconds on every rep, aiming for at least five reps total.
MUSCLEANDPERFORMANCE.COM
Part 3: One-Arm Dumbbell Lateral Raise and Bent-Over Dumbbell Raise Superset
Static holds increase time under tension, building muscular endurance and strength.
Here, you’ll do four supersets total of standing one-arm dumbbell lateral raises followed by bent-over raises, 10 reps each. The trick here is one arm will be holding the top position, dumbbell in hand, while you rep with the opposite arm — so, for laterals, you’ll raise your right arm into the top position parallel with the floor while you do 10 reps with the left arm. Then switch so the left arm remains up while you rep with your right. Immediately after, do the same with bent-over raises. From set to set, switch off which arm you start with, and try to keep rest between supersets to 30 to 60 seconds max. Part 4: Dumbbell Upright Row
10 and then working your way back down to where you started, failing at each stop along the way. (You also can do this with pre-loaded EZ bars or barbells if you prefer.)
You’ll do standard reps of upright rows in an ascending/descending set style, working your way up the rack for 10 reps per pair of dumbbells, stopping when you can’t get a full
Grab those bands from your warmup. Stand on the bands with a handle in each hand and raise your arms so they are parallel to the floor and out
Part 5: Exercise Band 45-Degree Lateral Raise
in front of you at a 45-degree angle between a point straight out to your sides and straight out to your front. Hold the top position as long as you can, then lower, rest 10 seconds, and repeat, this time stopping a few inches below where your arms are parallel to the floor. Hold there as long as you can, then finish with 50 to 100 pulse reps, lifting up just to the point of tension and holding briefly before lowering your arms.
ACHES. PAIN. SORENESS. BLOOD CONTAMINANTS.*
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Learn more about how science, stats, and standards play a role in supplement selection and why you should always CHECK3 at arthurandrew.com/check-three. *From everyday activity
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Learn more by calling (800) 385-9596.
BODYWEIGHT TRAINING
Nordic Hamstring Curl This exercise can strengthen weakened posterior muscles and potentially prevent hamstring injury. And it doesn’t even require any equipment. Here’s how to do it. BY LEE BOYCE, CPT
eight reps, with quality and attention to tempo in mind. Step 2: Assisted Nordic Hamstring Curl
Setting up a resistance band overhead can create a perfect hack for the Nordic curl if you’re not yet strong enough to do them with just your bodyweight. Place the band above and behind your head so you can hold it near shoulder height (or just above your head). As you descend, the band will increase its tension and assist you more the closer you move toward the ground. Maintain good posture, and pull with your hamstrings before you reach the ground. Return to the start position and repeat for sets of six to eight reps, focusing again on form and tempo. Step 3: The Real Deal — Nordic Hamstring Curl
T
he Nordic curl scares most people who see it done for the first time, but the truth is, it’s a fantastic hamstring exercise that beats prone leg curls for the fact that it keeps your feet stationary while your body pivots around the knee joint. This makes it much more reliant on eccentric strength and makes it a movement worth its weight in gold for hamstring strength and posterior-chain bolstering. The best part is, there’s no equipment needed, other than a place to secure your feet under. With all this said, it’s still tough, so the best thing to do is focus on steps leading up to the real thing. Step 1: Natural Glute-Hamstring Raise
Find a (very heavy!) machine that you can secure your feet under, and make sure you’re able to keep your ankles in 14
MUSCLE & PERFORMANCE
APRIL 2018
a neutral or dorsiflexed position. If you can only point your toes like you’re a ballerina, it’ll lead to plenty of calf involvement for the lift. It helps to put thick pads or double mats under your knees for comfort. At this point, your heels should be in contact with the bar that blocks your feet; be sure it’s not your Achilles tendon because that will cause plenty of aggravation, and it’s not safe. Next, kneel tall, engage your glutes and slowly tip forward. Press hard with your heels into the bar to engage your hamstrings, and make your descent to the floor as slow as it can possibly be. Keep your hands up, ready to assume a push-up position the entire time, and gently make them hit the floor first. Next, fully assist yourself back to the top position by pushing up off the ground with your hands and repeat. Aim for a five-second descent on each rep, and focus on sets of only six to
At this point, you know the drill. Set up the same way, minus the band. Keep your hands behind your back this time so that you’re not as topheavy in your loading (with your arms overhead or by your chest). Make it your goal to descend to 12 inches above ground level, and use your hamstrings to change direction and return to the top position. Focus once again on six to eight reps. As an option, on your last set, finish the reps of Nordic curls off by adding natural glute-hamstring raises to the end of your set. Even if you’ve burnt yourself out with the full curls, you’ll still have juice in the tank for a few straight negatives to tack on to the end. This will torch your hamstrings from top to bottom. One More Thing: What If I Feel This in My Lower Back?
It’s a common occurrence to feel plenty of lumbar stress when performing this move, and it takes a very simple fix to eliminate it: Hinge at the hips. Commit to a slightly bent position at the waist, and you won’t create as much stress forces on the spine. Just remember that this angle you choose should not change as the rep continues. If you start bent, finish bent.
MUSCLEANDPERFORMANCE.COM
MOBILITY
Trigger Points Untie the knots that are holding you back.
BY ERIN CALDERONE, MS, CSCS, NASM-CPT
H
ave you ever been foam rolling and suddenly hit a spot that’s like, “Whoa!” That’s a trigger point, a hyperirritable area in your muscle that feels like a painful knot. Though they’re not fully understood, trigger points are commonly believed to be mini-muscle-spasms caused by repetitive trauma to the tissue, either because of poor posture or repetitive movement patterns that, over time, cause a compensation to occur. That compensating muscle soon becomes overworked and consequently develops a trigger point to express its outrage. And not only are trigger points painful, but they’re also sinister. “Trigger points prevent you from getting a full range of motion, either from pain or tightness or both, which increases your chance of injury during exercise,” says Kyle Stull, Ph.D., 16
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APRIL 2018
a licensed manual therapist and an educator for the National Academy of Sports Medicine. Some areas are more prone to trigger points than others, and they depend on things such as lifestyle, faulty movement patterns or even footwear (stilettos, ladies?). The most common culprits are the calves, upper back/shoulders, chest, glutes and hip flexors. On the Ball
Your best bet for optimal results is to release those trigger points both before and after your workout, increasing range of motion and decreasing risk of injury. “Since trigger points are deep in the musculature, you need something more dense than a foam roller
to address them,” says Stull, who suggests a 5-inch massage ball (such as the MB5 Massage Ball, $24.99, vitaminshoppe.com) as the ideal tool. To use, place it between your muscle and a solid surface such as the floor or a wall, and roll over an area slowly. When you find a tender spot, hold pressure for 30 to 90 seconds. “That decreases the blood flow to the area, hopefully inhibiting it and releasing it,” Stull says. Afterward, do some static stretching to increase the muscles’ length and help the tissue heal. It could take several weeks of consistent rolling to release a trigger point, but it will most certainly come back if your form or posture is still out of whack. “You can rub a sore neck and it might feel better, but it’s not really going to change anything,” Stull says.
MUSCLEANDPERFORMANCE.COM
Photos by Cory Sorensen • Model: Cristina Dennis
Glutes
Calves
Increase your range of motion and decrease risk of injury by releasing trigger points, that irritable area in your muscles. Upper Back and Shoulders
Chest
Hips
“Things happen to your body for a reason, so figure out the reason and correct it, don’t simply release stuff that feels tight.” His suggestion: Have a professional assess your posture, and be conscious of repetitive movement patterns and lifestyle factors that might cause a trigger point to arise. The Moves
Roll over each muscle carefully, and once you find a trigger point, hold and apply pressure for 30 to 90 seconds. Do both before and after a workout. Calves (soleus/gastrocnemius)
If you wear heels or are an avid runner or jump-rope aficionado, trigger points can plague your calves. Position the ball under the middle to lower calf and roll slowly up and down until you find a tender area. Note: If your feet turn outward, MUSCLEANDPERFORMANCE.COM
position the ball higher on the calf and perform.
Hips (rectus femoris, psoas, tensor fasciae latae)
Sitting and quad-dominant activities like cycling or running can cause tight hips. Lie facedown on your elbows with one knee bent, and position the ball under your extended leg. Roll slowly up your quad toward the hip, stopping to hold wherever it’s tender. To hit the tensor fasciae latae, position the ball at your hip, roll onto your side, cross the top leg over the bottom and tip your whole body forward slightly until you find the sore spot. Glutes (maximus/medius)
Overtraining and a weak core can cause a trigger point in your glutes. Sit with the ball underneath the
upper glutes of one leg and cross that ankle over your opposite knee. Focus your work on the top part of the gluteus medius near the hipbone.
Upper Back and Shoulders (levator scapulae/upper trapezius)
Technology and continual sitting can put a major knot in your neck. Place the ball between your upper back and a wall, starting at the upper inner corner of your shoulder blade and rolling slowly inward until you find a tender spot. (Be careful not to roll over your vertebrae). Chest (pectoralis major/minor)
Slouched posture can cause a trigger point in your pec minor. Place the ball between a wall and your upper chest near your shoulder. Lean forward and roll inward toward the sternum until you find a trigger point. APRIL 2018 MUSCLE & PERFORMANCE
17
BUILD
The Best Landmine Moves for a Strong Trunk Develop a strong core with these four landmine exercises.
Photos by Robert Reiff
BY LEE BOYCE, CPT
18
MUSCLE & PERFORMANCE Â&#x;
APRIL 2018
MUSCLEANDPERFORMANCE.COM
T
he muscles of the core are your “powerhouse.” They are responsible for transferring forces through the body and stabilizing the spine from unwanted outside forces. But you already knew that. We can do hanging leg raises, planks and get-ups all day to hit the abs and obliques hard, but it’s useful to know that the body adapts to stimulus quite quickly. Whether your goal is increased strength or fat loss, the truth of the matter is this: If you’ve been practicing a lift long enough to become good at it, you’re probably closer to a plateau in your gains. Even a minor change can create a new stimulus and demand for your neuromuscular coordination and trigger more results. And switching to a landmine setup to target the abs is a great way. Half-Kneeling Press: Assume a
half-kneeling position on a mat, and hold one end of the landmine bar, resting it on your shoulder opposite your leading leg. Lean your hips in slightly so the front knee tracks over the toes, and squeeze the glute on the trailing leg to emphasize an open, stable hip position. Avoid bringing your free hand in to “help,” and keep it away from your body. Next, without moving the rest of your body, press the bar away from your shoulder, straight upward. Lower the weight slowly and repeat. Tall-Kneeling Press: Kneel on
both knees with your legs positioned about shoulder-width apart. (To make things a bit harder, narrow your stance to hip width or completely together.) Hold the bar on one end, with interlaced fingers. Be sure to squeeze your glutes to ensure that your hips stay open and that your abs get the chance to engage. At the start point, the bar should be at upper-chest level, high on the sternum. Press the weight away, remaining rigid the entire time. Lower the weight slowly and repeat. Landmine Windshield Wiper:
Stand tall with your feet about shoulder-width apart. Hold the landmine bar with both hands (fingers interlaced) and your arms fully MUSCLEANDPERFORMANCE.COM
Landmine exercises are a valuable training tool for lifters who want to develop functional strength.
extended in front of you. In a large, arcing motion, pivot the bar over to the left side of your body, keeping your right arm straight and letting your left elbow bend as the bar reaches waist level. Be sure to follow the bar with your head and chest. (You should be twisting from the thoracic region.) In one motion, rotate the bar all the way to the other side, replicating the same position on the right. That’s one rep. Repeat for reps. Landmine Hand-to-Hand Pass:
Sit flat on the floor with your legs
extended out straight in front of you. Split your legs so they’re at least shoulder-width apart. Maintain good posture; try to sit on your hamstrings, not on your butt. Hold the landmine bar with one hand and, staying tall, transfer the bar to the other hand, and make the bar cover some distance from one side to the other. (Shoulder to shoulder is a good cue to start.) It’s OK if your arms bend at the elbow, as long as your posture stays tall and avoids movement. Passing from one hand to the other and back equals one rep. Repeat for reps.
THE BEST DAMN LANDMINE CORE WORKOUT, PERIOD. Here’s a way to put it all together while incorporating a few other moves for good measure and a much-needed break. EXERCISE
REPS
Barbell Romanian Deadlift Landmine Half-Kneeling Press Perform four rounds. Rest two minutes between rounds.
10 reps 10 reps/arm
Chin-Up Landmine Tall-Kneeling Press Perform four rounds. Rest two minutes between rounds.
max reps 12 reps
Ab-Wheel Rollout Landmine Hand-to-Hand Pass Perform three rounds. Rest two minutes between rounds.
8 reps 10 reps
Push-Up Landmine Windshield Wiper Perform three rounds. Rest two minutes between rounds.
max reps 10 reps
APRIL 2018 MUSCLE & PERFORMANCE
19
SUPERFOOD SPOTLIGHT
The Pineapple Powerhouse Pineapples are tropical fruit that are rich in vitamins, enzymes and antioxidents. They may help boost the immune system, build strong bones and aid indigestion. Also, despite their sweetness, pineapples are low in calories. BY ELIZABETH SHAW, MS, RDN, CLT, CPT
“BE A PINEAPPLE: STAND TALL, WEAR A CROWN, AND BE SWEET ON THE INSIDE.” — KAT GASKIN If you haven’t heard that quote yet, then thank goodness we’re bringing you into the 21st century! In all seriousness, besides being a symbol of strength, the delicious pineapple is, in fact, a nutrient powerhouse. Did you know just 1 cup of the golden goddess packs 22 grams of dietary carbohydrates, 21 milligrams of calcium, 0.5 milligrams of iron, 20 milligrams of magnesium, 180 milligrams of potassium, 79 milligrams of vitamin C, 30 micrograms of folate and 1.8 milligrams of manganese? While it may seem unfamiliar to pick up a bowl of pineapple postworkout, there’s good reason to consider adding it to your meal plan. For instance, in comparison to a small banana (less than 6 inches in length), a cup of fresh pineapple has more dietary carbohydrates, calcium, iron, vitamin C, folate and manganese. While a banana still delivers more potassium, when paired with the right foods (like the black bean salsa here), pineapple can help you reach nearly 35 percent of your daily value of the electrolyte. Pineapple is also the fruit that contains the most manganese, an important trace mineral present in plant foods like whole grains, legumes, nuts, fruits and vegetables. Manganese plays an important role as a cofactor for metalloenzymes involved in carbohydrate metabolism. The Dietary Reference Intakes (DRIs) for manganese range from 1.5 milligrams per day for women to 2.3 milligrams per day for men. While a deficiency is generally uncommon, it can occur. Phytates (a nutrient found in foods like bran, potatoes and certain beans) can bind with minerals and inhibit their absorption, thus causing a concern for manganese deficiency if one’s diet is high in these foods. Plus, an excessive intake of iron and/or calcium via supplements also can inhibit manganese absorption. A study funded in 2015 by the Lithuanian University of Health Sciences found that not only did 80.8 percent of the 146 male and female athletes consume lower than the recommended amount of carbohydrates in their diet, but the diet of female athletes was also low in dietary fiber, protein, omega-3 fatty acids, B vitamins, potassium, calcium, phosphorus, iron, manganese and zinc. A diet deficient in manganese can lead to low serum cholesterol, a rash and scaly skin, and impaired growth in children. Now, before you make a beeline for the supplement cart online, be mindful that manganese does have an upper limit, meaning adverse health conditions may result (like 20
MUSCLE & PERFORMANCE
APRIL 2018
abnormal central nervous system effects) if you consume more than 11 milligrams a day. Considering that pineapple offers such a wide nutrient profile, it’s a great addition to your favorite recipes! For instance, this pineapple black bean salsa is a great way to get the benefits of the pineapple powerhouse alongside the protein and fiber found in black beans. Alex Caspero, an exercise physiologist and registered dietitian specializing in vegetarian nutrition, recommends incorporating black beans for an easy postworkout option. “In addition to protein, fiber and complex carbohydrates, beans also contain important recovery vitamins and minerals like iron, potassium and folate — making them a healthy addition to any postworkout snack or meal,” she says. So, my friends, stand tall and don’t fear the bean! When paired with a nutrient powerhouse like pineapple, this synergistic combo will give your taste buds something to look forward to after crushing that workout.
Pineapple Black Bean Salsa Tags: Vegetarian, Vegan, Gluten-Free, Dairy-Free Serves: 4, 1-cup servings Prep Time: 20 Minutes
INGREDIENTS
• 1 (15.5-oz) can low-sodium black beans, drained and rinsed • 2 garlic cloves, minced • ¼ small red onion, finely chopped • 2 cups fresh chopped pineapple • 1 cup grape or cherry tomatoes, quartered • 1 medium jalapeño, seeded and finely chopped • 1 medium avocado, cut into ¼-inch pieces • ¼ cup fresh chopped cilantro • 1 small lime, juice only (about 2 tbsp) • ⅛ tsp ground black pepper • ¼ tsp kosher salt
PREPARATION
1. To a medium bowl, add black beans, minced garlic, onions, pineapple, tomatoes, jalapeños and avocado. Gently mix ingredients together using a spatula until combined. 2. Add in chopped cilantro, lime juice, black pepper and kosher salt. Mix again. 3. Enjoy immediately or refrigerate for an hour to allow flavors to meld together. 4. Store in airtight container in refrigerator and use within three days for best quality. Serving Suggestions: Pair with corn tortilla chips for a snack, over mixed greens for a light lunch or in between taco shells with a lean protein for dinner. MUSCLEANDPERFORMANCE.COM
NUTRITION INFORMATION (per 1 cup): calories 190, total fat 4.5 g, saturated fat 0.5 g, cholesterol 0 mg, sodium 290 mg,
carbs 37 g, dietary fiber 12 g, total sugar 10 g, added sugar 0 g, protein 8 g, calcium 71 mg (6%), iron 2 mg (10%), potassium 712 mg (15%), vitamin C 59 mg, manganese 0.75 mg *Analysis calculated using The Food Processor SQL Elizabeth Shaw, MS, RDN, CLT, CPT, is a nutrition expert, published author, communications consultant at Shaw’s Simple Swaps and fertility nutrition expert at BumpstoBaby.com. APRIL 2018 MUSCLE & PERFORMANCE
21
PRO CORNER
Arash Rahbar caught more than Arnold Schwarzenegger’s attention at this year’s Arnold Classic. BY JILL SCHILDHOUSE
mindset and envision your end result while working extremely hard. So it sounds like you subscribe to the law of attraction when it comes to goal setting.
A
t age 13, Arash Rahbar began looking at pictures of Arnold Schwarzenegger, Sylvester Stallone and Hulk Hogan and quickly decided, “That’s what a man should look like.” So he began a daily routine of training and dieting — and falling in love with the sport of bodybuilding. Now 37, Rahbar, who lives in New York and works in real estate, placed second at the 2016 Olympia and second at the 2018 Arnold Classic in the Classic Physique division. While he initially never intended to compete, Rahbar followed his passion and the rest, as they say, is history. To what do you owe all your achievements in this sport? Hard work and discipline?
I can share all my diet and training tips and secrets with you, but that is not what brought me to where I am today. My secret, my most powerful tool, is my mindset. All the knowledge and information in the world is worthless if it is not applied correctly. Hard work alone will not lead to success. You need to have a strong 22
MUSCLE & PERFORMANCE
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Yes. You need to see it, feel it and believe that you will for certain achieve it. There is no room for self-doubt or negative thoughts. Being down and talking ill of yourself will hamper your forward progression. How would you feel if you had your dream car, dream body or won the lottery? Get into that feeling state while working toward your goal. Focus on having your desire as if you have already achieved it. Just use your imagination, like a child does. Do not focus on the lack of what you want — this is the mistake many make. What’s one tip you have for other athletes to help improve their results?
I incorporate a lot of stretching and rehab. I make sure to stretch one or two times every day, ideally after my workouts when my body is warm and again before bed. Flexibility is key for strength, muscular development and injury prevention. Bodybuilding is a very strenuous sport and requires a lot of recovery, so I use deep tissue massage and Graston Technique therapy. When I miss out on stretching sessions, I am much tighter and have a noticeable decrease in range of motion.
Congratulations on being the runner up of the 2018 Arnold Classic Physique competition. What, if any, changes will you make to your training as a result?
I always train and work to win, so falling short and placing second is never my goal nor am I satisfied with it. That being said, I feel the 2018 Arnold Clas-
What are your long-term goals in this industry?
I want to be mistaken for a granite statue, which is a purely aesthetic goal, but I would also like to be doing what I am doing for many, many years to come. I believe in balance and longevity. Every day may be a sprint, but as a whole, this journey is a marathon. Balance for me comes in the form of nutrition and what I am capable of doing physically. I make sure to eat a balanced diet, including vegetables, antioxidants and healthy fats. Chicken and white rice, the bodybuilding staple, doesn’t have the vitamins and minerals the body needs. I also count on Dymatize ISO100 in chocolate peanut butter, which is the best-tasting whey isolate I’ve ever tried. I like that it’s not a blend because it has extremely high bioavailability. My favorite thing to make with it is protein ice cream.
ARASH’S GYM ROUTINE
“Here’s a look at my current split after the Arnold Classic, in order to improve my back and legs for the Olympia. My weight training is usually 40 minutes to one hour, but I will be in the gym for two to three hours at a time, including warm-up, cardio and stretching. I also do another session of cardio when getting ready for shows. Rep range will vary from time to time. I believe in blunt-force trauma, which entails heavy weight for lower volume (reps and sets). So I will go as low as four to six reps and as high as 15 reps on certain movements. DAY 1: Lower back (deadlifts and
bent-over rows) DAY 2: Hamstrings and calves DAY 3: Rest DAY 4: Quads (squats, leg presses, extensions, hacks) DAY 5: Rest DAY 6: Upper back and midback DAY 7: Chest, shoulders, biceps and triceps MUSCLEANDPERFORMANCE.COM
Photo by Chris Nicoll
Mind Over Matter
sic was a success for me as I improved immensely and truly pushed the current Mr. Olympia in the competition. The recognition I received from the fans and Arnold himself (the Snapchat selfie) was surreal and truly flattering! My body is a work in progress, and I am always improving.
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BRAND SPOTLIGHT
Get to Know:
Sunwarrior
BY JILL SCHILDHOUSE
Years in business: 10
Founding father: Sunwarrior — the only
company that can claim to be 100 percent vegan while also boasting USDA Certified Organic — was founded in large part due to a health crisis co-owner Denley Fowlke was facing. Two of his children overcame serious health problems, bordering on death, by moving to a raw, plantbased diet. The theory was tested and ultimately proved: The answers to health lie in nature. This outcome has really been the strong undercurrent that drives the Sunwarrior mission. Aha moment: Sunwarrior was born out of a
passion for hacking the body’s health and overall general wellness, using plant-based options as the guiding rule. “Sunwarrior once operated under the assumption that the adjective ‘vegan’ would pigeonhole us in terms of customer demographics and psychographics,” says Russ Crosby, CEO. “For example, would vegan protein appeal to athletes and bodybuilders? We’ve learned that customers see ‘vegan’ as synonymous with ‘clean, pure and premium,’ which means a real crossover exists.” Best-selling product: Warrior Blend protein
powder provides an unparalleled fusion of the finest raw plant-based proteins by multiplying the power of several rich protein sources into one smooth, great-tasting formula. Medium-chain triglycerides from coconut join this dynamic fusion to create a unique, raw protein with a complete amino-acid profile rich in arginine, lysine, leucine and branched-chain amino acids. Sneak peek: “Sunwarrior made its mark in the
plant-based powdered protein space,” Crosby says. “We are now extending this reach in the form of protein and superfood bars. We call these Sol Good Bars, and they are so good. The challenge is to make plant-based taste good, without adulteration, while still providing a healthy amount of protein per serving. And we’ve done it.” 24
MUSCLE & PERFORMANCE APRIL 2018
Looking at the logo: The
power of myth can be extremely motivating. Sunwarrior’s logo is a large medallion featuring the profile of Apollo, the god of the sun, who is often referred to as the healer. The monomyth, or the “hero’s journey,” was very much considered in the formation of the company’s name and ultimate branding. These narratives typically involve a hero who encounters a crisis along his/ her journey and ultimately finds victory that results in a transformation. Sunwarrior’s founders have traveled that road of healing and believe Sunwarrior can help others in their journey and ultimate transformation. Planting trees: Because
Sunwarrior’s vision is to “illuminate body, mind and planet,”
community work is very important to the brand. The company is working with One Tree Planted and will donate one tree for every order placed on Earth Day (Sunday, April 22) this year. Additional community work is done throughout the year, and all endeavors involve illuminating body, mind and/ or planet. Plant-based pride: “We
are a family-owned company that operates independent of outside influence from shareholders and other forces,” Crosby says. “We take great pride in sourcing the cleanest ingredients to produce the best plant-based supplements available today. We remain privately held to ensure this quality, because at the end of the day, our customers are our top priority.” MUSCLEANDPERFORMANCE.COM
Your
Pre-Summer Workout Plan
Spring is coming — it’s time to drop that last bit of winter weight for a summer body worth showing off.
BY MICHAEL BERG, NSCA-CPT • PHOTOGRAPHY BY MICHAEL NEUVEUX MODEL: CHRISTOPHER KADIMA
As if you even needed reminding, it’s April. The holiday season — and the weightgaining excuses it spawns in a blizzard of sugary treats and regrettable dietary decisions — is long gone. Where you live, it might already be hot out, and if not, you’ve certainly had a tease of the warmth to come. Yep, you know it’s time to get serious and ready yourself for another season of pool hopping and shirt dropping. “Suns out, guns out” is in full effect. Now, you might assume that means cranking up your rep counts in the gym, a common approach in the fatfighting realm. That’s one way to do it. However, as the weather gets warmer, we know you probably don’t want to waste a minute longer indoors than you need to be. That’s why we’re taking a more efficient approach to gaining muscle mass while leaning out in the process. Over the next six weeks, you’ll be following a training cycle in which the reps decrease while you continually push your strength levels. By weeks 4 to 6, you’ll be handling your three-rep max for your final set of many exercises. Is it a little extreme? Sure. But by aggressively pushing your poundages higher, you’ll nudge your intensity and squeeze some more benefit out of each set than you would with lighter weights for 12- to 15-rep sets. Except for bodyweight moves, you’ll pyramid up from set to set as the reps drop, making sure to get to failure (no matter how many reps that takes) on the final set of each exercise, all while adhering to strict exercise form. Keep in mind, it’s not just how much you lift that counts —
Leg Press (not shown)
Start: Sit squarely in the leg-press machine and place your feet on the sled, shoulder-width apart. Keeping your chest up and lower back pressed into the pad, unlatch the sled from the safeties. Action: Bend your knees to lower the platform, stopping before your glutes lift off the pad. Hold that spot for a brief count. Return: Extend your knees to press the weight up, stopping just short of locking out. 28
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it’s how much you can lift correctly. You’ll also crank it up on the cardio front, with four aerobic sessions per week, most of which you can do indoors or out. You’ll do intervals, hill sprints and longer-duration cardio, as well as a weekly test of your mettle to continually beat your best distance on the bike. (Just in case dropping that belly fat wasn’t quite motivating enough.) All told, you’ll be training six days per week, all in measured doses, for six weeks total. Combine this with “5 Fat-Burning Rules” on Page 35 to dial in your nutrition, and you’ll own this summer.
Romanian Deadlift
Start: Stand upright, feet shoulder-width apart, holding a barbell in front of your upper thighs with an overhand or alternating grip. Your knees should be slightly bent and not locked. Action: Keeping your core tight to maintain the natural arch in your low back, lean forward from your hips, pushing them rearward until your torso is about parallel to the floor. Your arms remain straight as you slide the bar down your thighs toward the floor until it reaches your shins. At the bottom, keep your back flat, head neutral with the bar very close to your legs. Return: Flex your hamstrings and glutes and lift your torso while pushing your hips forward until you bring the bar back to the start position.
MUSCLEANDPERFORMANCE.COM
Follow this program for the next six weeks. Each weight workout gets a little tougher as the weeks go on — after Week 3, the reps drop as you pyramid up higher in your weight selection, while for weeks 3 and 4 and weeks 5 and 6, you tack on some additional exercises to the base workout. While it’s best to keep the sessions in the order presented, you should organize them into your week based on your schedule — in other words, if you need to take off the third day of the week from the weight room instead of the second, by all means do so. Paired with the cardio workouts, you’ll be training six days per week in total with one day of complete rest.
DAY 1: LEGS BASE WORKOUT REPS WKS. 1-3
REPS WKS. 4-6
5
12, 10, 8, 6, 5
10, 8, 6, 5, 3
Barbell Front Squat
5
12, 10, 8, 6, 5
10, 8, 6, 5, 3
Hamstrings
Romanian Deadlift
4
12, 10, 8, 6
10, 8, 5, 3
Quads
Leg Extension
3
12, 10, 8
10, 8, 6
Hamstrings
Lying Leg Curl
3
12, 10, 8
10, 8, 6
Calves
Standing Calf Raise
4
15, 12, 10, 8
12, 10, 8, 6
Calves
Seated Calf Raise
3
15, 12, 10
12, 10, 8
BODYPART
EXERCISE
SETS
Thighs
Leg Press
Quads
WEEKS 3-4 WORKOUTS
BASE EXERCISES, PLUS ADD THIS BEFORE CALVES …
BODYPART
SUPERSET
SETS
REPS WKS. 1-3
REPS WKS. 4-6
Quads
Dumbbell Step-Up
3
12, 10, 8
10, 8, 6
Hamstrings
Seated Leg Curl
3
12, 10, 8
10, 8, 6
WEEKS 5-6 WORKOUTS
BASE EXERCISES, PLUS ADD THIS BEFORE CALVES …
BODYPART
TRI-SET
SETS
REPS REPS WKS. 1-3 WKS. 4-6
Quads
Hack Squat
2
12, 10
10, 8
Thighs
Walking Dumbbell Lunge
2
20, 20
10, 10
Hamstrings
Glute-Ham Raise*
2
10, 10
to failure
*If you don’t have this equipment available, replace with seated, lying or one-leg leg curls. MUSCLEANDPERFORMANCE.COM
Standing Calf Raise
Start: Step into a standing calf machine with the balls of your feet on the foot platform and your shoulders secured under the pad. Grasp the handles. Action: Press up onto your toes and squeeze for a brief count at max flexion. Return: Lower your heels toward the floor as low as possible. Note: If your gym doesn’t have a calf machine, you can perform this move in a Smith machine as shown here. APRIL 2018 MUSCLE & PERFORMANCE
29
DAY 2: OFF DAY 3: BACK AND CHEST
DAY 4: SHOULDERS, TRAPS AND ABS
BASE WORKOUT
BASE WORKOUT REPS WKS. 1-3
REPS WKS. 4-6
BODYPART
EXERCISE
SETS
Back
Bent-Over Barbell Row
5
12, 10, 8, 6, 5
Chest
Incline Barbell Press
5
Back
Pulldown to Front
Chest
REPS WKS. 1-3
REPS WKS. 4-6
5
12, 10, 8, 6, 5
10, 8, 6, 5, 3
Dumbbell Lateral Raise
5
12, 10, 8, 6, 5
10, 8, 6, 5, 3
Traps
Barbell Shrug
5
12, 10, 8, 6, 5
10, 8, 6, 5. 3
Shoulders
Reverse PecDeck Flye
4
12, 10, 8, 6
10, 8, 5, 3
Shoulders
Dumbbell Front Raise
3
12, 10, 8
10, 8, 6
Abs
Hanging Leg Raise
3
20, 15, 10
15, 15, to failure
Abs
Cable Crunch
3
20, 15, 10
15, 15, to failure
BODYPART
EXERCISE
SETS
10, 8, 6, 5, 3
Shoulders
Seated Barbell Press
12, 10, 8, 6, 5
10, 8, 6, 5, 3
Shoulders
4
12, 10, 8, 6
10, 8, 5, 3
Flat-Bench Dumbbell Press
4
12, 10, 8, 6
10, 8, 5, 3
Back
Sumo Deadlift
4
12, 10, 8, 6
10, 8, 6, 3
Chest
HammerStrength Machine Press
4
12, 10, 8, 6
10, 8, 6, 3
WEEKS 3-4 WORKOUTS
BASE EXERCISES, PLUS ADD THIS AT THE END …
BODYPART
SUPERSET
SETS
REPS WKS. 1-3
REPS WKS. 4-6
Back
Seated Cable Row
3
12, 10, 8
10, 8, 6
Chest
Pec-Deck Flye
3
12, 10, 8
10, 8, 6
WEEKS 3-4 WORKOUTS
BASE EXERCISES, PLUS ADD THIS AT THE END …
BODYPART
SUPERSET
SETS
REPS WKS. 1-3
REPS WKS. 4-6
Shoulders
SmithMachine Upright Row
3
12, 10, 8
10, 8, 6
Traps
SmithMachine Shrug
3
12, 10, 8
10, 8, 6
WEEKS 5-6 WORKOUTS
BASE EXERCISES, PLUS ADD THIS AT THE END …
BODYPART
SUPERSET
SETS
REPS REPS WKS. 1-3 WKS. 4-6
Back
Pull-Up
2
10, 10
to failure
Chest
Dip (lean forward)
2
10, 10
to failure
Hack Squat (not shown)
Start: Step inside a hack-squat machine, placing your shoulders and back against the pads. Set your feet midplatform just inside shoulder width. Lift the sled slightly to unhook the safety latches. Action: With your chest up and core tight, slowly lower yourself into the bottom position, stopping when your thighs are ideally below parallel to the platform. Return: Powerfully press yourself upward out of the squat and to the start position, keeping your knees bent slightly at the top. 30
MUSCLE & PERFORMANCE
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WEEKS 5-6 WORKOUTS
BASE EXERCISES, PLUS ADD THIS BEFORE DUMBBELL LATERAL RAISES …
BODYPART
EXERCISE
SETS
REPS REPS WKS. 1-3 WKS. 4-6
Shoulders
Push Press
3
12, 10, 8
10, 8, 6
AND THIS AT THE VERY END OF THE WORKOUT …
BODYPART
EXERCISE
SETS
Traps
Dumbbell Farmer’s Walk
3
REPS REPS WKS. 1-3 WKS. 4-6 20-40 steps
to failure
MUSCLEANDPERFORMANCE.COM
Pulldown to Front
Start: Sit at a pulldown machine and grasp the overhead handles. Action: With your abs tight, back slightly arched and feet flat on the floor, pull the handles down toward your upper chest, your elbows pointed out toward the sides in the same plane as your body. Squeeze and hold for a brief count. Return: Under control, allow the handle to rise back up along the same path. Don’t let the weight stack touch down between reps.
Seated Cable Row
Start: Attach a closehammer-grip handle to the seated row cable machine and sit upright on the bench, facing the weight stack. Place your feet against the foot platform with your legs slightly bent, then reach forward to grasp the handles, leaning back until your torso is upright and your arms are fully extended. Action: Keeping your elbows in close to the sides of your body, pull the handle toward you by bending your arms and shifting your shoulders backward, squeezing your shoulder blades together as the handle reaches your midsection. Return: Hold the max contraction for one or two seconds before slowly returning to the start position, not letting the weight stack touch down between reps.
Sumo Deadlift
Start: Set your feet as wide as possible, place your shins against the bar and turn your toes out slightly. Let your arms hang straight down and place your forearms on the inside of your thighs. Push your knees out slightly, as you reach down and grab the bar with an alternating grip (one palm facing in, one out). Action: Dip your hips slightly, then start your pull, pressing through the floor with your feet and dragging the bar up your legs. Make sure you push through your heels as you stand up with the bar. Return: Squeeze your legs and glutes, then lower along the same path until the plates touch down to the floor. 32
MUSCLE & PERFORMANCE Â&#x;
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MUSCLEANDPERFORMANCE.COM
DAY 5: ARMS BASE WORKOUT REPS WKS. 1-3
REPS WKS. 4-6
5
12, 10, 8, 6, 5
10, 8, 5, 3, 3
Standing EZ-Bar Curl
5
12, 10, 8, 6, 5
10, 8, 5, 3, 3
Triceps
Close-Grip Bench Press
4
12, 10, 8, 6
10, 8, 5, 3
Biceps
Incline Dumbbell Curl
4
12, 10, 8
10, 8, 6
Triceps
Cable Pushdown
3
12, 10, 8
10, 8, 6
Biceps
Dumbbell Concentration Curl
3
15, 12, 10, 8
12, 10, 8, 6
Forearms
Barbell Wrist Curl
4
15, 12, 10
12, 10, 8
BODYPART
EXERCISE
SETS
Triceps
Seated EZ-Bar French Press
Biceps
WEEKS 3-4 WORKOUTS
BASE EXERCISES, PLUS ADD THIS BEFORE FOREARMS …
BODYPART
SUPERSET
SETS
REPS WKS. 1-3
REPS WKS. 4-6
Triceps
Dumbbell Step-Up
2
12, 10, 8
10, 8, 6
Biceps
Seated Leg Curl
2
12, 10, 8
10, 8, 6
WEEKS 5-6 WORKOUTS
BASE EXERCISES, PLUS ADD THIS BEFORE FOREARMS …
BODYPART
SUPERSET
SETS
REPS REPS WKS. 1-3 WKS. 4-6
Triceps
Parallel-Bar Dip
2
12, 10, 8
to failure
Biceps
CloseHammer-Grip Pull-Up
2
12, 10, 8
to failure
DAY 6: OFF Barbell Shrug
Start: Stand with your feet spaced comfortably apart, holding a barbell directly in front of your quads with an overhand, shoulder-width grip. Action: With your chest up and abs tight, shrug your shoulders straight up toward the ceiling, squeezing your traps at the top. Return: Under control, reverse the motion to lower the bar back to the starting position. MUSCLEANDPERFORMANCE.COM
DAY 7: OFF
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Seated EZ-Bar French Press
Start: Sit upright on a low-back bench, feet flat on the floor. If a low-back bench isn’t available, sit upright on a flat bench with your abs and core tight. Grasp the inner grips of an EZbar as you hold it overhead at full arm extension. Wrap your thumbs around the bar. Keep your head straight and lower back pressed into the pad. Action: Bending only at your elbows and holding your elbows in place alongside your ears, lower the bar behind your head until your arms form 90-degree angles. Return: Press the EZ-bar back up to full-arm extension and squeeze your triceps hard at the top.
Smith-Machine Upright Row
Start: With your feet hip-width apart, stand upright, holding the bar of a Smith machine in front of your thighs with an overhand grip just outside your shoulders. Twist the bar to release it from the safety latches and let your arms hang straight, maintaining a slight bend in your knees and a tight core. Action: Flex your shoulders to pull the bar straight up toward your chin, keeping the bar close to your body throughout. In the top position, your elbows will be high and pointing out to your sides. Return: Hold that top position for a second before slowly lowering the bar to the start.
YOUR SIX-WEEK CARDIO PROGRAM DAY OF WEEK
MODE
EQUIPMENT*
WKS. 1-3
WKS. 4-6
2
HIIT Intervals
Elliptical
20 min., 30-30 ratio
25 min. 40-20
3
Long, Slow Cardio
Treadmill
45-60 minutes
60-90 minutes
5
Best Time**
Bike
30 minutes
30 minutes
6
Hill Sprints
Outdoors
20 minutes
30 minutes
*You can switch the equipment as needed. For example, switch a treadmill or bike for an elliptical or an outdoor road course for a treadmill. **Each time you do this workout, try to beat your previous distance.
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When trying to lean out, nutrition is essential, of course, but two specific aims are key: You need to fuel yourself regularly, so as not to enter into a starvation mode in which your body raids your muscle tissue for fuel; and you need to find the right balance so that you’re not storing excess calories as fat. Here are five ways to accomplish that feat:
1. Eat small, eat often. Instead of eating
three or four larger meals in a day, you want to divide your overall food intake across five to seven meals spaced two to three hours apart.
2. Know your carbs. Carbs will spike your blood sugar, and that can prompt your body to ramp up insulin levels — which then leads to fat storage. In get-lean mode, you’ll want to rely more on slowdigesting (low-glycemic) carbs versus high-glycemic carbs. Low-glycemic carbs include sweet potatoes, oats, green vegetables, legumes, fruits, brown rice and dairy like unsweetened yogurt or skim milk. Fast-digesting carbs are essentially those with high sugar levels — fruit juice, soda, sports drinks, pasta, cereals and desserts.
3. Protein — gotta have it. Each meal
should have some complete protein, like that found in meat, dairy or supplements. Consider a whey shake as a mealreplacement option, as well as before and after workouts (about 20 grams of whey per shake).
4. Find your zone. While this isn’t an exact
Cable Pushdown
Start: Stand in front of a high cable pulley and grasp a short straight bar attachment with an overhand grip. With your legs slightly bent, lean forward slightly at the hips and position your elbows close to your sides, as your bring your lower arms parallel to the floor. Action: Flex your triceps to press the bar down toward the floor until your arms are fully extended. Return: Squeeze your tri’s and hold for a brief count at the bottom before returning to the start position. Don’t let the weight stack touch down between reps. MUSCLEANDPERFORMANCE.COM
methodology, it’s a good rule of thumb to start with: Multiply your bodyweight by 12, and you’ll have a daily target calorie goal. So a 180-pound male should eat 2,160 calories daily if aiming to lose weight. Keep track of your weight to adjust that figure over time. You should be able to lose 1 to 2 pounds per week. More than that and you’re probably dropping muscle, and if the scale isn’t budging, you need to bring your calories further down. Try to adjust 100 to 200 calories at a time to pinpoint your ideal level.
5. Boost your efforts. Supplements
to consider include a daily multivitamin, along with glutamine, branched-chain amino acids, a preworkout formulation, a thermogenic and the aforementioned whey protein, along with perhaps casein, egg, soy or a blend of protein powder if you’d like to augment your whey intake. APRIL 2018 MUSCLE & PERFORMANCE
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GETTING ADEQUATE SLEEP, EATING A HEALTHY, WELLBALANCED DIET, AND EXERCISING REGULARLY, ARE THE BEST WAYS TO MAINTAIN YOUR ENERGY. HOWEVER, WE ALL HAVE TIMES WHEN WE COULD BENEFIT FROM A BOOST. HERE ARE SIX SUPPLEMENTS THAT MAY HELP INCREASE ENERGY AND DECREASE FATIGUE. DWAYNE N. JACKSON, PH.D.
GET A BOOST
eeling energetic requires optimizing the mind and body for action, but common daily stressors can leave you feeling drained. Typical energy vampires include psychological stress, physical stress and poor sleep habits — all of which contribute to low motivation, diminished energy and the infamous “brain fog” many people experience. Today, most supplement companies attempt to override states of low energy by loading up their “energyboosting” formulations with stimulants aimed at promoting focus, intensity, strength and power. Although we agree that pick-me-ups like caffeine are excellent performance enhancers, research suggests that optimizing energy levels requires more than simply jacking yourself up on stimulants. As such, we have outlined the top supplements in three unique categories aimed at promoting a holistic mind-body approach to energy optimization.
ADAPTOGENS
An adaptogen is a supplement (generally herbal) that supports the body’s capacity to handle stress and fatigue by maintaining hormonal balance. Busy schedules, heavy training, performing in extreme environments and dieting are just a few examples of daily stressors that can rob us of energy. This class of supplements have been noted to increase strength, energy, stamina and endurance and improve mental clarity.
Ashwagandha Extract
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Ashwagandha (Indian ginseng) is a perennial flowering shrub that is commonly used in Ayurveda, the traditional system of medicine in India. In Sanskrit, ashwagandha means “the smell of a horse” because it is believed to produce vigor and strength in those who take it. Backed by several randomized double-blind, placebo-controlled human clinical trials, ashwagandha has been shown to promote a healthy response to everyday stress, support normal levels of mental clarity and focus, and enhance exercise and sports performance. A recent study in the Journal of the International Society of Sports Nutrition investigated the effects of taking an ashwagandha-root extract supplement on muscle mass and strength in healthy young men undergoing an eight-week weight-training program. In this randomized double-blind, placebo-controlled clinical study (the gold standard of research), the researchers reported that those who took ashwagandha-root extract MUSCLE & PERFORMANCE
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had a 433 percent increase in testosterone levels and remarkably greater increases in upper- and lower-body strength, upper-body muscle size, and fat loss compared to a placebo. Another study in the Indian Journal of Psychological Medicine showed that taking ashwagandharoot extract led to a 32.74 percent reduction in perceived stress during weight loss, a 22.2 percent decrease in the stress hormone cortisol, and a significant reduction in uncontrolled and emotional eating behavior compared to the placebo group. As with most herbal supplements, choose extracts that have been standardized to their active component and list this on the label. In the case of ashwagandha, products should be standardized to a percentage of withanolides. Based on the research, we recommend taking 300 milligrams of patented KSM66 ashwagandha extract, standardized to 5 percent withanolides (15 milligrams of withanolides) upon waking and before bed. PERFORMANCE PICK:
Plnt Ashwagandha
Rhodiola Rosea Extract Extract from the roots of Rhodiola rosea (golden root) is an adaptogen that acts to increase the body’s resistance to stress, exhaustion and fatigue. In clinical studies, mental work capacity, attention, task performance and overall mood improved with Rhodiola rosea supplementation. In a randomized doubleblind and placebo-controlled study, participants with chronic fatigue syndrome received either Rhodiola rosea or placebo for four weeks. Those who received Rhodiola rosea had significant improvements in symptoms of fatigue and in tests of attention. As well, waking cortisol responses were sig-
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nificantly blunted in those who received Rhodiola rosea extract versus a placebo. It was concluded that the antifatigue effect of Rhodiola rosea extract increases mental performance, particularly the ability to concentrate, and decreases cortisol response to awakening stress in burnout patients with fatigue syndrome. The average dose should be between 150 and 500 milligrams per day of a product that is standardized to contain active rosavins and salidrosides in at least a 2:1 ratio. PERFORMANCE PICK: Solgar Rhodiola Root Extract
STIMULANTS
A stimulant is a substance that raises levels of cellular activity in the body. They are generally associated with nervous system excitement. When taken in optimal doses, stimulants make you feel invigorated, motivated and focused.
Caffeine Since caffeine is a well-documented central nervous system stimulant, then it is no surprise that it has profound positive effects on energy and focus (like most stimulants). Caffeine nonselectively blocks adenosine receptors. In the brain, adenosine binds to nerve cells and makes them slow down their activity. Caffeine is structured much like adenosine, so nerve cells readily allow caffeine to bind to their adenosine receptors, thus blocking the inhibitory action of adenosine on nerve activity. As such, the caffeinated brain is chock-full of hyperactive nerve cells, an environment perceived by the pituitary as an emergency, which results in adrenaline release from the anterior pituitary. Also, caffeine intake results in increased dopamine levels in the brain, giving the user a sense of well-being. A meta-analysis published in the Scandinavian Journal of Medicine & Science in Sports showed that caffeine dampened perceived exertion during and after exercise by 5.6 percent compared with a placebo. Ingesting cafMUSCLEANDPERFORMANCE.COM
feine before a workout has been shown to significantly improve endurance in aerobic and anaerobic sports. It has been postulated that aerobic performances benefit from increased free fatty acid mobilization, thus improving time to exhaustion. However, for short duration anaerobic performances (like weight training), scientists speculate that the caffeine-induced increase in dopamine signaling in the basal ganglia has the greatest effect on time to exhaustion. Nonetheless, all this means that you can push harder and for longer by ingesting caffeine before training. As always, we recommend taking between 100 to 400 milligrams in a single dose 30 to 60 minutes preworkout. Adjust the dose based on tolerance and body mass. Remember, caffeine is a stimulant, so more is not always better. PERFORMANCE PICK: Kaged Muscle Caffeine
Theacrine Although theacrine was discovered way back in 1937 in tea leaves (Camellia sinensis), it has been only recently introduced to the supplement world. Theacrine (l,3,7,9tetramethyluric acid) is a special compound that shares a similar chemical structure to caffeine — thus it shares some of caffeine’s positive energizing effects. Theacrine is unique, however, in that it promotes improvements in energy and mood but without overstimulation — or what we commonly refer to as “jitters.” In recent years, it has been shown to have several interesting pharmacological properties, including antiinflammatory and pain-relieving action, antidepressant effects. Theacrine’s energizing effects are primarily because of its “caffeine-like” actions — i.e., blocking adenosine receptors and inhibiting dopamine re-uptake. As such, theacrine stacks very well with low doses of caffeine, and you get all the energizing benefits of both with little to no jitters. APRIL 2018 MUSCLE & PERFORMANCE
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Look for theacrine in preworkout formulas or as a stand-alone energy booster. Although dosing guidelines are not well-established, 100 to 200 milligrams taken 30 to 60 minutes preworkout has been shown to improve fatigue, anxiety, energy, motivation to exercise and concentration. PERFORMANCE PICK: Finaflex Stimul8 Muscle
NOOTROPICS
Nootropics are commonly referred to as “smart drugs.” This class of supplements improves brain function, memory, clarity, creativity and focus.
Alpha-GPC (L-Alpha Glycerylphosphorylcholine) Alpha-GPC is a cholinecontaining supplement that has been shown to be pharmacologically active at higher doses. Alpha-GPC supplementation increases choline levels in the brain and body much better than any other supplemental source of choline. Why boost choline levels? Choline has been an area of focus of many supplement studies concerned with human performance. Most of this research has focused on longduration exercise because choline depletion is thought to play a role in fatigue. Choline is a precursor to the production of acetylcholine (Ach), which is a neurotransmitter responsible for producing the action potentials that stimulate a muscle to contract. Alpha-GPC is of interest for nootropic purposes because it appears to have cognitive-enhancing properties and can decrease the rate of cognitive decline in the elderly. AlphaGPC has also been shown to enhance growth hormone production in young and older subjects. As a brain booster, take 200 to 450 milligrams of alphaGPC three times per day with one dose 30 to 60 minutes before training and another immediately before bed. PERFORMANCE PICK: Jarrow Formulas Alpha GPC
Magnesium Threonate Magnesium is an essential macroelement, meaning that it must be acquired in the diet in relatively large 40
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To beat brain fog, you need to take a holistic mind-body approach. amounts. It is known to help keep the heart beating regularly. It also maintains bone health and supports the immune system. Magnesium is involved in numerous processes that affect muscle function, including oxygen consumption, energy production and electrolyte balance. Magnesium deficiencies are common in North American diets, and this essential element is lost in sweat during exercise and when we urinate. Research shows that magnesium intake of less than 260 milligrams per day for male athletes and 220 milligrams per day for female athletes leads to magnesium deficiencies. Athletes who restrict their diet are especially vulnerable to an inadequate magnesium status. The relationship between magnesium status and exercise has received significant research attention. This research has shown that exercise induces a redistribution of magnesium in the body to accommodate metabolic needs. There is evidence that marginal magnesium deficiency impairs exercise performance and amplifies the negative consequences of strenuous exercise (e.g., oxidative stress). Magnesium threonate is a special form of magnesium that is easily transported across the blood-brain barrier to increase brain magnesium levels. This is in contrast to most magnesium supplements that increase blood/body levels of this element but change very little at the level of the central nervous system. This unique effect of magnesium threonate has been shown to improve synaptic density, which has been shown to improve cognitive performance. If you are looking to give brain-boosting magnesium threonate a try, we recommend taking 2,000 milligrams in a single dose immediately before bed. This may seem like a large dose, but since it is a compound, this will yield 144 milligrams of elemental magnesium. PERFORMANCE PICK: Life Extension Neuro-Mag Magnesium L-Threonate MUSCLEANDPERFORMANCE.COM
LESS IS
MORE NO HORMONES. NO ARTIFICIAL COLORS, FLAVORS, OR SWEETENERS. NO BANNED SUBSTANCES. EVER.
NATURAL WHEY PROTEIN ISOLATE IS PERFECT FOR ATHLETES AT EVERY LEVEL LOOKING TO PACK ON LEAN MUSCLE AND SUPPORT RECOVERY
FEATURING: • 25G OF PROTEIN • 5.3G OF BCAAS • PROBIOTICS TO SUPPORT GUT HEALTH • ENZYMES TO ASSIST WITH PROTEIN DIGESTION, AND LACTASE (IDEAL FOR THOSE WITH LACTOSE SENSITIVITIES)
Only at
NUTRITION MADE SIMPLE BUILDING? MAINTAINING? LOOKING TO LOSE SOME FAT? WHAT YOU EAT IS AS IMPORTANT AS HOW YOU WORK OUT. HERE’S HOW TO FIND WHAT WORKS FOR YOU. BY SHOSHANA PRITZKER, RD, CDN, CSSD, CISSN
I
f counting calories and restricting food groups doesn’t sound like your thing, but eating your faves while reaching your fitness goals does, then counting macros may be the right choice for you. Unlike the trendy diets creating buzz, counting macros allows for a great deal of flexibility and offers a lot of options. That’s because no matter whether the food is healthy or junky, it will fit into at least one of three categories — aka macronutrients — which you can then plug into your day as long as you stay within your macro allowance.
light to eat junk as long as “it fits your macros.” The key is to eat clean 80 to 90 percent of the time and allow for treats that fit within your macronutrient ratios where appropriate. No more missing out on Sunday Funday — plan the treats into your macros for the day and enjoy! The ultimate bonus would be to fine-tune your nutrition and tailor it to your body, helping you understand what your body needs to reach various goals (weight gain, build muscle, fat loss, maintenance, etc.). With counting macros, you can do just that.
Macronutrients are what make up the calories we consume. There are three macronutrients — protein, carbohydrates and fat — which contain a certain number of calories per gram. We’ll use these numbers to calculate our macros.
Start with baseline macronutrient ratios based on your goals. Eat according to your starter macros for roughly four to six weeks, enough time to assess progress (if any). If you’re not seeing the results you’re looking for, adjust your macros a bit (reduce carbs, increase protein, add fat, etc.). Follow these new ratios for a few weeks, assess your progress, and make adjustments again as needed until you find what works best for your body. Start with one of the two ratio options below based on your goals:
The Basics
1 gram of protein = 4 calories 1 gram of carbohydrates = 4 calories 1 gram of fat = 9 calories
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So instead of figuring out how many calories you need for the day, we’ll focus on how many grams of each macronutrient you need for the day — this is your daily macro allowance. Following a macronutrient-based diet will give you insight into what you eat beyond what you see on the surface. Chicken and rice becomes a serving of protein and complex carbs. Want to have pizza tonight? Make room for a little bit of protein, mostly carbs and fat. But don’t be mistaken — counting macros isn’t a green MUSCLE & PERFORMANCE
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How to Calculate Your Macros
Boost Metabolism/Burn Fat: 35% protein, 25% carbs and 40% fat Build Muscle/Gain Weight: 30% protein, 40% carbs and 30% fat
Start by figuring out how many calories you need for the day. You can use an online calorie calculator tool or multiply your bodyweight by 12.5 (for active individuals). Then plug in the ratios above.
MUSCLEANDPERFORMANCE.COM
Here’s how your macronutrient breakdown looks if you are eating according to an 1,800-calorie diet to boost metabolism and burn fat: Protein = .35 x 1,800 = 630 calories/4 calories = 157.5 grams protein per day Carbs = .25 x 1,800 = 450 calories/4 calories = 112.5 grams carbohydrates per day Fat = .40 x 1,800 = 720 calories/9 calories = 80 grams fat per day
Plan for Success
Instead of leaving it up to chance that you somehow eat according to your macronutrient breakdown, jot down a quick meal plan for yourself. Try breaking up the macronutrients into meals and snacks — maybe three meals and one snack or three meals and two snacks per day. Then allot each meal a portion of your protein allowance, carbs and fat. Finish it up by filling in the snacks. These are tentative numbers that will likely change as you develop your plan. Your day may look as such (for an 1,800-calorie fat-loss diet): Breakfast: 40 grams protein + 40 grams carbs + 17 grams fat Snack: 18 grams protein + 14 grams fat Lunch: 40 grams protein + 36 grams carbs + 17 grams fat Snack: 18 grams protein + 14 grams fat Dinner: 40 grams protein + 36 grams carbs + 17 grams fat
SAMPLE MEAL PLAN FOLLOWING THE BREAKDOWN ABOVE:
Breakfast: 2 large eggs + 4 large egg whites (cooked to your liking) + 2 slices toasted sprouted-grain bread (like Ezekiel bread) + ¼ cup cubed avocado = protein 36 g, fat 16 g, carbs 35 g Snack: 1 mozzarella string cheese stick + 1 oz almonds = protein 13 g, fat 20 g, carbs 7 g
Lunch: 5 oz grilled chicken breast + ¾ cup cooked quinoa + 1 cup steamed broccoli + 1 tbsp butter = protein 37 g, fat 18 g, carbs 34 g
Snack: 1 scoop whey protein powder (mixed in water) + 2 tbsp peanut butter = protein 31 g, fat 18 g, carbs 8 g Dinner: 4 oz broiled or grilled salmon + 1 small baked potato + 1 cup steamed mixed vegetables = protein 35 g, fat 9 g, carbs 41 g Nutrition Facts: calories 1,843, protein 152 g, fat 81 g, carbs 125 g
Now, let’s say you wanted to make room for a bagel with cream cheese — nothing overly fattening but still something a bit out of the norm. Here is how your day will change: MUSCLEANDPERFORMANCE.COM
SAMPLE MEAL PLAN FOLLOWING THE BREAKDOWN ABOVE: Breakfast: 100% whole-wheat bagel + 4 tbsp cream cheese = protein 15 g, fat 19 g, carbs 51 g Snack: 1 string cheese + 1 oz almonds + 1 scoop whey protein powder (mixed in water) = protein 36 g, fat 22 g, carbs 9 g
Lunch: 5 oz grilled chicken breast + ¾ cup cooked quinoa + 1 cup steamed broccoli + 1 tbsp butter = protein 37 g, fat 18 g, carbs 34 g
Snack: 1 scoop whey protein powder (mixed in water) + 2 tbsp peanut butter = protein 31 g, fat 18 g, carbs 8 g Dinner: 4 oz broiled or grilled salmon + 2 cups steamed mixed vegetables = protein 33 g, fat 9 g, carbs 8 g
Nutrition Facts: calories 1,822, protein 152 g, fat 86 g, carbs 110 g As you can see, you’re able to throw in a treat without throwing off your healthy day. The key is to stick with clean foods or semi-clean foods the majority of the time and not save macros for junk food like nachos and donuts.
How to Track Your Macros
Make your life easy and download a food-log app on your phone, tablet or computer. There are a number of free applications out there that do all the work for you. All you have to do is log your food throughout the day and it will calculate your macronutrient totals. You can follow along throughout the day to make sure you’re staying on track. And if you’re lacking in any one macro, you can adjust your next meals and snacks accordingly. Don’t make yourself crazy trying to reach each macronutrient goal to the letter. If you’re off plus or minus 10 grams, you should still be within your ratio range. It’s not about stressing over diet — it’s about fueling your body with a balance of nutrients while still getting to enjoy some tasty treats without the guilt.
FOLLOWING A MACRONUTRIENTBASED DIET ALLOWS YOU TO FINE-TUNE YOUR NUTRITION, TAILORING IT TO YOUR BODY TO REACH YOUR GOALS.
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SUPERCHARGE YOUR IMMUNITY
Stress can sometimes get the best of us, compromising our immune system and making us feel rundown. Here’s how to boost your immune system in a flash. BY JILL SCHILDHOUSE
E
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very sports fan knows that the best defense is a good offense. Thankfully, this same strategy also applies to your hardworking immune system — a network of cells, tissues and organs working together to defend your body against disease. The stronger your immune system, the more protection you have from conditions ranging from the common cold to cancer. “Without a strong immune system, you are an easy target for microbial invasion and your physical injuries would never heal,” says Barry Sears, Ph.D., a leading authority in anti-inflammatory nutrition, author of the Zone book series, and president of the nonprofit Inflammation Research Foundation. If your immune system fails to protect you, inflammation steps in to try to repair the damage. While inflammation typically disappears as soon as the perceived threat is alleviated, it can someMUSCLE & PERFORMANCE
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times linger. And this is when problems arise. “If you don’t turn off that inflammation, the body begins to attack itself,” Sears says. “So you need a balanced immune response to help prevent the development of or manage existing chronic disease, lose excess body fat, and live a longer and healthier life.” So how can you give your immune system a boost and keep it supercharged at all times? Sears offers his “8015-5 rule” when it comes to controlling the immune system: Eighty percent will come from a balanced diet, 15 percent will come from consistent exercise and 5 percent will come from stress reduction. Let’s explore each of these: Nutrition (80%): According to Sears, you can optimize your immune system through the following dietary requirements:
MUSCLEANDPERFORMANCE.COM
Eat 10 servings of vegetables and fruits: Choose berries, spinach, mushrooms, artichokes, asparagus, broccoli and cauliflower to ensure adequate levels of polyphenols (plant-based micronutrients) and fermentable fiber (delivers healthy bacteria to your gut) while providing the lowest glycemic load (thus preventing an oversecretion of insulin). Include about 25 grams of protein per meal.
Consume monounsaturated fats, such as olive oil, nuts and avocado. Consistent Exercise (15%): Researchers at the University of California, San Diego, School of Medicine recently published a study in Brain, Behavior and Immunity that found one 20-minute session of moderate exercise stimulates the immune system, producing an anti-inflammatory cellular response. Sears says to strive for 20 to 45 minutes of highintensity interval training, focusing on strength and speed training, every other day.
Stress Reduction (5%): The stress hormone cortisol helps regulate your immune system. When your stress is high, so are your cortisol levels, creating a “fight or flight” response in your body. Your body then suppresses your immune system while it focuses on whatever threat you’re undergoing — even if it’s just a deadline at work and not a lion chasing you — and leaves you vulnerable to disease. Look for ways to reduce your daily stress, such as working out, meditation, taking a few laps around the office between meetings, and getting enough sleep each night. “Elite athletes live in a world of inflammation by choice,” says Sears, explaining that their performance is dictated by how rapidly they can reduce excess exercise-induced inflammation. “If they are unable to reduce this exercise-induced inflammation by diet, the body will revert to plan B, which is the increased secretion of the hormone cortisol. This is the underlying cause of ‘overtraining syndrome.’”
“You need a balanced immune system to prevent chronic disease, lose fat and live a healther life.” MUSCLEANDPERFORMANCE.COM
Immunity Boosters If you are struggling to get the proper nutrients into your diet on a regular basis or are constantly battling symptoms of a weakened immune system — fatigue, weight gain, chronic colds and digestive issues — Barry Sears, Ph.D., recommends adding the following supplements to help reduce pesky inflammation: EPA and DHA (5 to 7.5 grams per day): When the immune system is triggered, fatty acids are released from the cell membranes and converted into molecules as part of the body’s natural healing response. EPA and DHA, which are omega-3 essential fatty acids found in fish oil, support the body’s natural anti-inflammatory response, regulate the immune response, and support the internal repair systems that operate in response to inflammation. Performance Pick: Nordic Naturals Ultimate Omega
Polyphenol extracts (1 to 1.5 grams per day): Polyphenols are phytochemicals with antioxidant and anti-inflammatory properties, found abundantly in such natural plant food sources as coffee, tea, cocoa, red wine, olive oil, fruits and vegetables. In fact, researchers found that long-distance runners who took 40 grams of polyphenol-enriched protein powder daily for 17 days showed significant anti-viral protection. Performance Pick: The Vitamin Shoppe Grape Seed Extract
Vitamin D (6,000 IU per day): Vitamin D’s greatest impact is in maintaining a healthy gut, which prevents microbial fragments from entering into the blood and causing additional inflammation. Vitamin D has been shown to modulate immune responses, while its deficiency is associated with an increased susceptibility to infection. Performance Pick: Garden of Life Vitamin Code Raw D3 APRIL 2018 MUSCLE & PERFORMANCE
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Premier Products The hottest supplements on the market.
t Nordic Naturals Ultimate Omega One of the top-selling fish oils in the U.S. — and our most popular concentrate — Ultimate Omega offers support for both body and mind. It has been clinically shown to support a healthy heart, brain and nervous system. It also helps optimize immune function, supports positive mood and promotes joint mobility. Ultimate Omega delivers more omega-3s per serving than most other omega-3 products. This means you get more health benefits in a smaller serving.
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t Arthur Andrew Medical Neprinol AFD Neprinol AFD is recommended for everyday aches and pains (due to overexertion from exercise) and complete cardiovascular health. Neprinol AFD supports the body’s ability to naturally purify the blood of decayed cells, fibrin, fatty proteins and other toxic materials.
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MUSCLE & PERFORMANCE APRIL 2018
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t Finaflex Stimul8 Loaded Stimul8 Loaded is a new ultimate complete preworkout designed for men and women to increase activity levels during workouts. It's built with an unmatched formula that features fully disclosed amounts of all active ingredients so you know exactly what’s in every scoop. It’s available in yummy gummy bear flavor.
Dymatize ISO100 ▶ The difference between striving for your goals and crushing them is ISO100. Fast-digesting, hydrolyzed 100 percent whey protein isolate, ISO100 is available in tons of flavors and developed with the proven amounts of protein and branched-chain amino acids per serving. Use ISO100 before your workouts, after workouts or anytime you need to up your high-quality protein intake. ISO100 contains 25 grams of hydrolyzed 100 percent whey isolate, 5.5 grams of branched-chain amino acids to help build muscle memory and aid in recovery, 2.7 grams of L-leucine to support activation of muscle protein synthesis and 1 gram or less of sugar.
t BodyTech Nitrulline Powder BodyTech’s new Nitrulline Powder promotes nitric oxide and is caffeine-free so you can get stimulant-free muscular pump and exercise support. Nitrulline Powder features 4 grams of citrulline, glycerol, l-arginine HCl (for greater water solubility and absorption versus regular l-arginine) and AstraGin for absorption.
Sunwarrior Warrior Blend ▶ Synergy is the secret! Four powerful ingredients make Warrior Blend superior. Want a complete, balanced amino-acid profile full of branched-chain amino acids? Want natural antioxidants and electrolytes? Want the energy, endurance and recovery? Demand more! Demand a protein designed for the active warrior in you!
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… Yoga Poses for Postworkout Recovery BY MAUREEN FARRAR
under your hips. Begin with a neutral spine, with your back flat and abs engaged. Inhale, and on the exhale, round your spine toward the ceiling, tuck your chin toward your chest and let your neck release. Inhale and arch your back, relaxing your belly. Lift your head and tailbone toward the sky. Flow back and forth, repeating at least 10 times.
POSE 2 CHILD’S This pose is a nice way to release your lower back.
Kneel on a yoga mat with your knees hip-width apart, big toes touching behind you. Inhale, and as you exhale, lay your torso onto your thighs. Rest your arms beside your legs, palms facing up, or extend your arms in front of you for a gentle upper-back stretch. Stay here for five to 10 breaths.
POSE 3 BRIDGE This pose is a good stretch for your hip flexors
and chest. Lie on your back on the floor, bend your knees and place your feet flat on the floor about hipwidth apart. Walk your feet back so they’re directly under your knees. Exhale and press your feet and arms into the floor as you lift your pelvis. Keep your thighs and feet parallel as you lengthen your tailbone toward the back of your knees. Tuck your shoulder blades toward your spine to open your chest. Keep your head and neck looking forward; don’t turn to the side. Hold for 30 seconds to one minute. Exhale and slowly release your spine back down to the floor.
SPINAL TWIST 4 RECLINED This move stretches your back and glute muscles,
Y
oga will make you a better athlete. It’s an excellent cross-training activity that promotes strength building, improves flexibility and aids your recovery after a workout. The repetitive motions from lifting and running can tighten muscles, leaving you stiff and sore. Enter yoga. It’s the yin to your workout’s yang, helping to improve every aspect of your performance. These five moves not only will help you stretch your muscles postworkout, but they’re also a great way to relax after a long day.
POSE 1 CAT/COW This pose takes you through spinal flexion and
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spinal extension, which can help alleviate back pain and improve spinal mobility. Start in a tabletop position with your wrists under your shoulders and your knees MUSCLE & PERFORMANCE
APRIL 2018
and it lengthens, relaxes and realigns the spine. Lie on your back, legs extended. Bend your right knee and cross it over your torso to the left, and extend your arms out in a T position. If it’s comfortable on your neck, turn your head to the right. Keep both shoulders evenly on the floor, making sure they don’t curl up. Hold for at least five breaths, feeling your spine lengthen. Keeping your abs tight, lift your knee back to center, hug both knees and switch sides. Hold for five breaths and return to center.
POSE 5 LEGS-UP-THE-WALL This is a great pose to practice after a long work-
out. It encourages your legs to relax and coaxes your chest to open and your back to release. Place a blanket or pillow against a wall and sit as close as you can next to the blanket. Lie on your back, place your feet on the wall with your knees bent, and slide over so your glutes and lower back are on the blanket. Adjust so your butt is touching the wall, then extend your legs up the wall. You can keep your arms by your sides or behind your head. Close your eyes and feel gravity pull you down and the wall and blanket support you. Hold five minutes or longer.
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