GNC LiveWell Winter by GNC Livewell

july/ august

10 hottest herbs Cold Winter Hot Body

indoor winter workout

3 ways to fight influenza

WINTER edition

3 steps to

CONTENTS contributors 5 6 8 10 12 14 16 20 23 25 26 27 28 30 33

winter essentials three steps to radiant skin ten hottest herbs three ways to fight influenza get glowing indoor winter workout COLD WINTER HOT BODY the kettle bell workout power cycle 30 second rule mass gainers THE BEST OF BCAAS BEGINNERS GUIDE TO Mass Gains 10 rules of bcaas METABOLIC MAINTENANCE

marketing manager chris Constantine

Editor Juliet Firth

Graphic design & Illustration Hayley O’Connor

Photography Colin Reay Hayley O’Connor

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Disclaimer: the information included in this magazine is designed for the reader’s interest only. Writers’ opinions may not reflect those held by GNC LiveWell and are the sole responsibility of the writer. Information provided was believed to be correct at the time of publication. No part of this publication may be reproduced without written permission. Contact info@gnclivewell.com.au

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Winter Essentials

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NATURAL REMEDIES TO HELP YOU STAY HEALTHY THIS WINTER.

GNC Whole Herb Astragalus 100c

Use this traditional Chinese herb during winter to boost your immunity and protect your body against the common cold and influenza.

Regular Price $24.95 Gold Card Price $19.96

GNC Ultra Zinc 48 Lozenges

Pleasant tasting orange lozenges with a potent combination of zinc, vitamin C, beta-carotene and echinacea to soothe sore throats and relieve symptoms associated with the common cold and influenza.

Regular Price $17.95 Gold Card Price $14.36

GNC Prima C 1000 90t

Prima C combines four different types of vitamin C, plus the benefit of bioflavonoids. It is buffered, so it is gentle on the stomach and the timed release tablet allows for greater absorption and assimilation by the body.

Regular Price $26.95 Gold Card Price $21.56

GNC Liquid Norwegian Cod Liver Oil Liquid 473ml

Cod Liver Oil is a rich source of the omega-3 essential fatty acids, EPA and DHA plus vitamins A and D. Independently tested for potency and purity and found to be free of detectable levels of heavy metals and PCBs.

Regular Price $19.95 Gold Card Price $15.96

GNC Odourless Triple Garlic 810mg 100t

Standardised to contain an impressive 1.2mg of the active ingredient allicin. This high potency odourless garlic supports a healthy immune function.

Regular Price $26.95 Gold Card Price $21.56

GNC Elderberry 3600mg 100c

Elderberry is a herb that supports immunity and helps to reduce the severity and duration of the common cold and influenza.

Regular Price $34.95 Gold Card Price $27.96

health

steps to

Radiant skin

The skin is the largest organ in the human body. Each day, many thousands of skin cells are shed from the outer most layer and are continually replaced by rapidly dividing cells from the skin layers below. Due to their short lifespan and rapid growth rate, skin cells require a steady supply of specific nutrients from the bloodstream to develop in a healthy manner from one generation of cells to the next. Perfectly formed cells give your skin a smooth, soft feel and appearance. James Meschino discusses the essential nutrients for optimising radiant skin.

Face the fats

The primary secret to improving the softness and smoothness of your skin is to feed your body the essential fats it needs to make specific hormones within the skin, known as prostaglandin hormones. To a large degree, it is the amount and type of prostaglandin hormones synthesized in your developing skin cells that determines how soft and smooth your skin will be. Beneficial prostaglandin hormones for skin health are made from the omega-3 and omega-6 essential fatty acids that we must obtain from food or take as supplements. These essential fats are delivered to your skin cells from the bloodstream. Once inside your developing cells, the omega-3 essential fatty acids (from flaxseed oil or fish oil) and the omega-6 essential fatty acids (from evening primrose oil, borage seed or blackcurrant seed) are rapidly converted into types of prostaglandins that make your skin softer and smoother.

B beautiful

Virtually all of the B Vitamins are required at sufficient doses to ensure the healthy development of skin cells. Many skin disorders are known to result directly from suboptimal B Vitamin nutritional status. B Vitamin deficiencies are known to produce various forms of dermatitis and irregular pigmentation. The use of B Vitamin supplementation has been shown to correct these skin problems and successfully treat a wide range of dermatitis problems. B Vitamins are also required as cofactors in the production of local prostaglandin hormones that improve the smoothness and texture of the skin.

prevent UV skin damage by themselves and require additional support from nutritional antioxidants, such as vitamins A, C and E, selenium and zinc. Studies show that individuals who take antioxidant supplements have reduced skin inflammation, sunburn reaction and other types of skin damage compared to those who do not supplement with antioxidants.

Complexion correction

For people with skin problems including psoriasis, eczema and acne, in addition to ensuring adequate levels of nutrients essential for healthy skin, there is hope in the form of supplements with detoxifying properties. High levels of toxins or impurities in the body are known to cause or exacerbate skin problems by triggering immune inflammatory reactions that manifest as skin problems. The skin is an organ of elimination, just like the liver, kidneys and the colon. Taking supplements with alkalising or detoxifying properties are known to assist the skin, by reducing the skinâ&#x20AC;&#x2122;s burden and the toxic load of the body. Herbs such as dandelion, nettle and red clover have gentle cleansing properties that support detoxification and are used by herbalists to treat problematic skin. Green foods, such as spirulina, wheat grass, barley grass and chlorella are not only alkalising to the body, but contain a wide range of nutrients that help support the health of the skin.

Slow ageing with antioxidants

Oxidative stress from free radical production has been shown to damage many parts of the skin cell and related skin structures, accelerating skin ageing, promoting the development of wrinkles and increasing the risk of skin cancer. Like other cells in your body, skin cells contain antioxidant enzymes that quench and neutralize free radicals, helping to protect skin cells from free-radical damage. Unfortunately, these enzymes cannot

These ten most popular herbs today have been used medicinally since ancient times. Discover the modern science behind the reasons for their enduring popularity. Grape Seed

Grapes have been used medicinally since the times of Ancient Greece. Today, research has identified that grape seeds are a superior source of one of the most beneficial plant flavonoids, known as oligomeric proanthocyanidin complexes (OPC). OPCs have a wide range of health promoting effects, the most renowned being a potent antioxidant action superior to that of vitamin C and vitamin E. Antioxidants protect the body from free radical damage linked to the ageing process and degenerative diseases. Another reason for this herbs current popularity may be the studies indicating that OPCs strengthen the collagen and elastin in the skin.

Olive Leaf

The olive tree is among the oldest known cultivated trees in the world and has been used as a food and in folk medicine since ancient times. Modern science has discovered that olive leaf is a rich source of nutrients such as beta-carotene, vitamin C, selenium, iron and zinc. Olive leaf also contains a number of constituents that have strong antioxidant and antiinflammatory properties, the most important being oleuropein. Recent research indicates that oleuropein may have antimicrobial activity which may explain its widespread use for combating a range of infections.

Milk Thistle

Over the centuries, Milk Thistle has been used as a remedy for a variety of ailments including snake bite, melancholy and liver conditions. Today the active ingredients of the seeds from milk thistle have been shown to protect the liver from toxins and also accelerate the regeneration of liver cells. Milk thistle is also used by herbalists to improve digestion, particularly of fatty foods and alleviate symptoms of poor digestion such as abdominal bloating and constipation.

Echinacea

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Used by Native American Indians centuries ago, extensive clinical studies have played a role in the widespread popularity of echinacea today. Echinacea enhances immune system function and has been shown in clinical studies to the reduce the duration and severity of upper respiratory tract infections such as the common cold and influenza. Current evidence is strongest for use as an acute treatment so it is best started when the first signs and symptoms of infection appear.

Turmeric

Both Chinese and Indian Ayurvedic medicines have used turmeric for the treatment of inflammatory disorders and current research now validates this traditional use. Most research focuses on the active ingredient curcumin, which has demonstrated significant antioxidant and anti-inflammatory activity. Clinical evidence suggests that turmeric may provide benefit for the symptoms of arthritis and rheumatoid arthritis.

Rhodiola

Rhodiola has a long history of use in the traditional medicine of Eastern Europe, Asia and Scandinavia. Modern herbalists now categorise rhodiola as an “adaptogen” which means that it increases the mind and body’s resistance to stress. Specifically, rhodiola promotes healthy levels of neurotransmitters such as dopamine and serotonin and improves cognitive function, emotional wellbeing and energy levels during times of stress. Rhodiola exerts a stimulating effect within 30 minutes that continues for 4 – 6 hours and it is best taken 30 minutes before breakfast on an empty stomach.

Saw Palmetto

The fruit of the saw palmetto has been eaten by Native American Indians for thousands of years. Today saw palmetto has been investigated in numerous scientific studies and shown to reduce the symptoms of benign prostatic hyperplasia (BPH), with few side effects. BPH is common in males aged over 50 and symptoms include frequent and painful urination, hesitancy and impaired urinary flow. Symptomatic relief is generally experienced in 4-8 weeks of use with few side effects.

Green Tea

Green Tea has been a popular drink for thousands of years and more recently clinical studies have demonstrated that the active ingredient, epigallocatechin-3-gallate (EGCG), has a wide range of activity, the most wide known being its antioxidant activity. EGCG is also popular for supporting weight loss, with studies indicating that green tea reduces food intake, decreases leptin levels and increases thermogenesis.

Bilberry

As a rich source of nutrients, bilberries have been used as a food and medicine for centuries. Many active ingredients have now been identified, the most important being anthocyanosides, which give bilberries their deep blue colour and are responsible for their powerful antioxidant activity. Bilberry extract is a popular herb for supporting healthy visual function, including night vision and relieving eye strain and sensitivity to glare.

Valerian

The sedative action of valerian has been recognised for over 2000 years. Current scientific evidence supports the use of valerian as a treatment for insomnia. Valerian reduces the time it takes to fall asleep and also improves the quality of sleep without the adverse effect of feeling drowsy the next day. Continual use of valerian is more effective than a single dose as research shows it works best after several weeks of regular use. For a good nights sleep, it is best taken an hour before bedtime. Referenced article available at www.gnclivewell.com.au

Health

Three ways to Fight Influenza this Winter In winter each year, many of us will find ourselves contending with the influenza virus. To support your immune system, we recommend the basics: Hand washing, good nutrition, drinking plenty of water and getting adequate sleep. To this flu-fighting arsenal, Victoria Dolby Toews has three more moves to ensure it’s a fair fight. 1 Don’t Be Afraid To Dish It Out Buy fruits in a rainbow of colours, eat more vegetables - we all know the “wholesome nutrition” drill. What you probably want to know is whether there’s a change or two you can easily make to your diet that’s really worth the trouble. The answer is this: Get more healthy omega-3 essential fatty acids from fish oils, and toss in some tasty onion and garlic. Omega-3 essential fatty acids play a role in supporting a strong immune system. Since we can’t make omega-3 fats, we must get

them from foods or supplements. Aim for three servings a week of cold-water fish, such as salmon, sardines and tuna, or take a fish oil supplement providing at least 500 to 1,000mg of EPA and DHA each day. Garlic and onions provide powerful health benefits. Garlic boosts the body’s own resistance to infection and it helps the body to more effectively ward off infectious invaders. Onions are loaded with antioxidants, including vitamin C and quercetin, which support immune function and help fight infection. Uncooked garlic and onion provide the most benefits, so include them in salads, relishes, salsas and guacamole. Add garlic and onions to soups, stir fries, sauces and casseroles, or sauté and serve over poultry or meat dishes. Quick Tip Fortified with the flu-fighting duo of onions and garlic, chicken noodle soup is still one of the tastiest ways to ward off illness. Supercharge it by using white tea instead of water to build the broth. 2 Punch Up Your Vitamins Taking vitamins during the germy winter season shouldn’t be a hard sell. In addition to a basic multivitamin, think about adding vitamins A, C and D. There are good reasons why vitamin A is known as the “anti-infective vitamin.” It helps to prevent infections by maintaining the body’s barriers (skin, lungs, and the linings of the nose, mouth and throat). While your multi may have adequate amounts of vitamin A, many holistic practitioners recommend higher doses for strong immunity. Vitamin C is widely used to prevent and to treat the common cold and influenza, largely based on its effects on the immune system, its ability to reduce histamine levels and the

observation that the gastrointestinal absorption of vitamin C increases with the common cold. 500 to 1,000mg per day is a good starting point, however, you can take as much as 3,000 to 5,000mg daily in divided doses. The research is clear that vitamin C shortens the duration and severity of the common cold. In the past, experts have hypothesized that colds and flu increase in winter due to vitamin D deficiency. This vitamin is produced naturally in the body with exposure to direct sunlight, which is reduced during winter months. Research published recently confirms that low levels of vitamin D are associated with an increased risk of respiratory infections such as colds and flu. Maintain your vitamin D status by supplementing with 400IU to 1000IU daily during winter months. 3 Keep These Herbs In Your Corner. Astragalus, a name you might be hearing for the first time this flu season, has been used in traditional Chinese herbal medicine for thousands of years for invigorating energy and strengthening Qi. Today, owing to its immune modulating actions, Western herbalists use astragalus as a preventive treatment to reduce the incidence of the common cold and influenza. According to the traditional Chinese system of use, astragalus is not used during periods of acute infection, so this herb is best taken as a preventive measure or to enhance recuperation and energy levels after illness. In a nice convergence of ancient herbal knowledge and modern science, it turns out that long-respected elderberry has the daring to face off with the flu. Research has found that elderberry has antiviral activity and is particularly effective against the influenza virus. Clinical trials of elderberry in influenza have shown that it reduces the duration and severity of symptoms. It is recommended to start taking elderberry at the earliest sign of symptoms.

The harsh winter weather can leave your skin dry, dull and dehydrated. Nourish your skin from the inside this winter and get a healthy radiant glow.

GNC Grapeseed Extract 16.5g 100c

With powerful antioxidant properties, grapeseed helps combat free radical damage in the body. This high potency extract has 16.5g of grapeseed and is standardised to contain 285mg of procyanidins. Regular Price $72.95 Gold Card Price $58.36

GNC Womenâ&#x20AC;&#x2122;s Hair Skin & Nails 90t

With vitamins, minerals, herbs, amino acids and antioxidants, this comprehensive formula offers a simple solution for the health and strength of hair, skin and nails in one tablet. We love it and think you will love it too. Regular Price $34.95 Gold Card Price $27.96

GNC Womenâ&#x20AC;&#x2122;s Silica 100t

GNC Multi-Oil Formula 240c

Healthy connective tissue is a must for firm skin as well as healthy hair and strong nails. The mineral silica is essential for healthy connective tissue. This formula features the herb horsetail, a natural source of silica, which is easily absorbed and utilised by the body.

Combat dry skin this winter from the inside. With fish oil, flaxseed oil, evening primrose oil, borage oil, wheat germ oil and blackcurrant fruit oil, this powerful formula is a great way to get all of the beneficial essential fatty acids for the skin in one convenient capsule.

Regular Price $21.95 Gold Card Price $17.56

Regular Price $54.95 Gold Card Price $43.96

GNC Maximum Greens Complete 251g

Get green and get glowing. Produced from over 26 nutrient-dense super foods, this natural GMO-free and vegetarian formula offers a superior blend of organic grown greens, fruits, vegetables, herbs, antioxidants and digestive enzymes. Regular Price $72.95 Gold Card Price $58.36

GNC THE Detox Kit

If your lifestyle is starting to take its toll on your complexion, then this kit is for you. Containing four specially formulated products and a healthy diet program, this complete 14 day program supports the bodyâ&#x20AC;&#x2122;s natural processes of detoxification. Regular Price $69.95 Gold Card Price $55.96

INDOOR WINTER

workout Just because its cold and wet outside doesnâ&#x20AC;&#x2122;t mean you have to hibernate under the doona! Get warm and toned with this indoor workout designed by 2X World Best Body champion, Amber Walker. This easy workout can be performed in nearly any room of the house and only requires a resistance exercise band. Complete the workout as a circuit, performing 15 repetitions of each exercise in the sequence. Repeat the sequence 3-4 times.

Warm up

Get the blood pumping and your body warm by firstly going through each exercise without the resistance band. Remember not to stretch until the end of your workout, as research suggests this may actually do more harm than good to your muscle.

Back squeeze

Kneeling with one knee on the floor, wrap the exercise band around the upper thigh, just above the knee. Grasp the band on both sides so there is between 30 & 50 cm distance between your hands and your knee. Smoothly but quickly reach upwards and outwards to the sky above your shoulders. Slowly return to the beginning position and repeat.

Squat

Placing the exercise band evenly over your shoulders, lower yourself into the squatting position. With your feet shoulder width apart, place each end of the resistance band securely under your feet. Raise your body to the standing position before lowering once again, ensuring your knees do not go over your toes. Repeat.

Pushup

Place the exercise band across your back, grasping each end and tightening so the band sits just below your armpits. Lower yourself into the pushup position whilst grasping the band with your hands, adjusting to form a reasonable resistance. Perform pushups as normal, remembering to keep the core tight.

Side Planks

Placing one foot on top of the other, hold your body up with one elbow, resting on the floor directly below your shoulder, keeping your forearm at a right angle from your body. Hold for 30 seconds, ensuring your hips do not drop. Swap sides and repeat.

Shoulder press

Placing the resistance band on the floor, stand on it with your feet shoulder width apart. Reach down to grab each end of the band, return to the standing position. Bending your arms at your elbow, with your knees slightly bent and your core tightened, reach the bands above your head in a shoulder press motion. Slowly return to the position where your arms are bent at the elbow and repeat.

body

COLD K WINTER HOT BODY

It’s that time of year again where the temperature drops, the outdoor activities decrease and the comfort food emerges. Winter is well known for piling on the kilos, an average of four to six kilos to be exact. Not only are we moving less and eating more during the colder months, we are also hiding our bodies under winter layers. Out of sight, out of mind. At the end of winter we are often left with a winter coat, one which cannot be placed in the wardrobe with the jumpers and scarfs. The winter coat I refer to is the “extra layer” or the one we work so hard to remove before bikini season arrives. What if this winter you could prevent the dreaded “extra layer” and simply hang your winter coat in the wardrobe at the end of the season, where the coat belongs? If you can keep yourself motivated, active and comforted on healthy food you CAN beat winter weight gain.

Staying Motivated.

Spending the cooler months covered up doesn’t do much to motivate anyone to stay trim. Start by placing a photo of yourself or someone you find motivating in a swimsuit on your fridge or by your desk. Remind yourself that the last 5 kilos to get to that peak shape are always the hardest, imagine what it would be like to not actually have them there this Spring. Keep an eye on your jeans. Usually the most unforgiving piece in a winter wardrobe, when your jeans are getting too tight in the wrong places, it is a good sign it is time to re evaluate your winter activities.

Keeping Active.

The weather may be colder but unless it’s pouring rain or blowing a blizzard you can still get outside and get active. The more you move, the warmer you get. Plan walks or get a group of friends together for a kick to kick. When you simply can’t get outdoors head indoors to work out. If the local gym is not your thing try joining a team sport at the local recreation centre. Even an exercise DVD in the loungeroom beats lying on the couch. Remember to include some resistance exercise when you can. This not only burns calories but also ensures you maintain muscle mass which is essential for keeping your metabolism high.

Healthy Eating.

During the colder months you are more likely to feel hungry and consume more calorie dense food. Make sure you are including plenty of green vegetables in your diet, skip the white carbohydrates such as white bread, pasta and potatoes and replace them with sweet potato, quinoa and whole grains. Steer clear of creamy soups, instead opting for clear broths. It is also essential to keep your intake of protein high. Protein will make you feel fuller for longer and help to keep you away from the typical fat laden winter comfort dishes.

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For more information, visit www.gnclivewell.com.au

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WITH CHRISTIAN BAKER Kettle bell provided by Iron Edge Richmond www.kettlebells.com.au

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clean and press Step 1: Stand above the kettlebell and reach down with your leading hand to grip the kettlebell while keeping a straight back. Step 2: Thrust your hips as you pick up the kettlebell to generate force. Be sure to lead with your elbow rather than your shoulder to prevent hurting your neck.

Step 3: Tuck your elbow close to your body as you allow the kettlebell to land gently against your forearm. Step 4: Press the kettlebell straight up above your head and be sure to keep good posture by tensing your glutes and core muscles.

two arm swing 2

3 2 1

Step 1: Stick your bum out slightly while keeping a straight back. Allow the kettlebell to swing down and slightly behind your body. Step 2: Thrust your hips very hard and squeeze your buttocks to generate a force strong enough to propel the kettlebell forward. Do not use your shoulders to lift the kettlebell, your arms are there purely to guide the kettlebell, not to lift it up. Step 3: By thrusting your hips as hard as you can you should be able to generate enough force for the kettlebell to go all the way up to a 45 degree angle in front of your face. Be sure to keep your buttocks tensed all the way until the kettlebell begins to come down again.

90 degree ab crunch

Step 1: Lie on the ground and lift your legs in the air with your knees bent at a 90 degree angle, this will prevent your hips trying to assist you during the movement.

Step 2: While keeping your fingertips lightly pressed against your ears, begin to slowly tense your abdominal muscles and “crunch” your body upwards. Never grab your head, use your fingertips only.

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Step 3: Extend as far as you can until your abs are tensed as hard as possible. The range of motion will be much less than a traditional crunch, which sees you placing your feet on the floor. This is because you are not using your hips to assist the movement and are generating force in your abdominal muscles only.

The Push Up 4

Step 1: Place your hands slightly outside of shoulder width and your feet as wide as your hips with your toes pressed against the floor.

Step 2: Slowly lower your body until your chest is almost touching the floor, but not all the way. Step 3: Simply press your body back up into the starting position, be sure to keep a straight back and keep your core (deep stomach) muscles activated the whole time.

front squat

3 2 1

Step 1: Stand with your feet slightly wider than hip width apart and point your toes slightly outwards. If you were to look at a clock, your feet should be pointing at 1 o’clock and 11 o’clock respectively. This helps to prevent sore knees. Step 2: Hold the kettlebell upside down and place your thumbs under the handle to prevent the kettlebell from slipping. Step 3: Squat down to a 90 degree angle while keeping a straight back. When coming back to the starting position be sure to tense your glutes at the top of the movement. Look straight in front of you or slightly higher to keep a safe neck position and encourage good posture throughout your spine. Also be sure to keep your knees “soft” or very slightly bent at the top of the movement.

body

P WER CYCLE

It’s a scientific fact that certain sports nutrition supplements work better when you go on and off them for certain periods. You just have to know what to take and for how long. Lucky for you, this article explains just that. First up, while cycling is ideal for some nutrients, certain supplements are foundational staples that should be taken every day. Good examples include whey protein, multivitamins, fish oil and vitamin C. There’s no benefit from going off these. While you want to maintain your foundational nutrients, it’s mandatory that you cycle certain supplements. For instance, you need to go off testosterone boosters such as Tribulus terrestris and Eurycoma longifolia, which can work to lower your testosterone if taken consecutively for too long. It is recommended to take testosterone boosters for about six to 12 weeks, then going off them entirely for four to eight weeks. This “cycle break” makes certain that your natural levels remain high, so that when you take these testosterone boosters, you are adding to your own natural levels instead of just replacing them. While taking certain nutrients year-round won’t hurt you, you can derive better results by taking a month off here or there. That’s because when you use these supplements, your body adapts to having extra amounts of that nutrient as the norm. This can often result in a reduction of the beneficial effect of that supplement as the body becomes desensitized to the extra dose. This is evident when you first take a supplement. Almost immediately, you may feel a boost in energy, stamina, strength and muscle growth. But after many months of taking it, those effects seem to fade. And, if you’re not getting the results you want from a supplement, then you’re wasting your hardearned money. Despite this, many people fear that if they stop taking a supplement, they will start to lose energy, strength and size. It’s a little more complex than that. When you do take a break from a supplement that’s not delivering what it used to, you may be surprised to see that you don’t lose any of these advantages after all. Then, when you start taking the supplement

again, you’ll get an additional boost from it. That’s the beauty of year-round supplement cycling. Here’s a rundown of our favourite supplements to cycle. By taking them on and off strategically for a year, you can drive your results through the roof.

Caffeine:

REVVING THE CYCLE If you use caffeine every day, then it’s likely that you barely notice a 200mg dose. That’s because your body has become desensitized to it. Yet, if you stopped using caffeine for a month and then had a 200mg dose, that original jolt you initially experienced would return. That’s why you want to cycle caffeine as a sports supplement. Caffeine can have a significant impact on your workout strength and endurance. In one 2006 study, subjects who took a caffeinecontaining supplement one hour before a bench-press workout significantly increased their 1-rep maximum. A 2001 study found that subjects were able to exercise longer after taking caffeine. This is due to caffeine’s ability to burn more body fat, which spares muscle glycogen, allowing you to stave off fatigue longer. It’s also due to the fact that caffeine blunts muscle pain during workouts.

Cycle Ops:

The best option is to take 200–400 mg of caffeine an hour before workouts in threemonth cycles, with a month off between your cycles.

Creatine:

IT WON’T QUIT YOU What more do we need to say about creatine? The facts are that creatine can help you add muscle and increase your strength. Creatine supplementation works by increasing the amount of creatine in your muscle cells, which increases the amount of fast energy within muscle cells, allowing you to get more reps. It also increases levels of a critical muscle growth hormone, insulin-like growth factor-1 (IGF-1). But after many months of taking creatine,

having higher levels of it in your muscles tends to stop producing results in strength and gains. This is likely due to the fact that once your muscles are saturated with creatine, they decrease their own production of it.

Cycle Ops

: Take creatine on a six-month cycle, supplementing for five months, then taking one month off. While on, take 3–5 g before and after workouts for a total of up to 10 g every day. When you take a month off, your body will kick up its own creatine production. Then, when you restart your next five-on/one-off six-month creatine cycle, you’ll get another boost in muscle growth and strength. Think you’ll lose gains when you go off creatine? Don’t worry. A Canadian study found that subjects taking creatine who ceased using it for 12 weeks lost no strength or muscle over that period.

Beta-Alanine:

CREATINE’S GOOD BUDDY Beta-alanine works to increase muscle strength and mass by getting into muscle cells, where it then increases levels of a dipeptide, known as carnosine, which has been found to be critical for muscle strength. Research shows that it not only boosts muscle strength, but when taken with creatine, it enhances muscle growth and fat loss more so than creatine alone. That’s why you should cycle it with creatine.

Cycle Ops:

Take 1 or 2g when you take your creatine. Thus, cycle it for five months on and one month off for best results.

Arginine:

PLEASINGLY PUMPED You take arginine mainly for its ability to boost nitric oxide (NO) production. This is what gives you that feeling of an enhanced pump — the engorged muscle tissue and veiny look that most hard-training guys crave. This effect is due to the increased blood flow that NO provides. The greater blood flow not only enhances your muscle pump, but it also delivers more oxygen, nutrients and anabolic

hormones to your muscles. In addition to NO, arginine boosts growth hormone (GH). GH is important for muscle growth and strength, as well as fat loss. Arginine works well, as research confirms. A study presented at the 2007 annual meeting of the National Strength and Conditioning Association found that athletes given arginine for four weeks gained muscle while simultaneously losing body fat. But arginine’s ability to boost NO and GH, and therefore muscle growth, strength and fat loss, can wane after several months of getting in extra arginine.

Cycle Ops:

You should cycle arginine in six-month cycles, where you take it for five months followed by one month off. When cycling arginine, take 3–5 g for NO production, plus an extra 5 g if you want to boost GH levels, for a total of 8–10 g. You can take your two doses in the morning before breakfast, 30–60 minutes before workouts or 30–60 minutes before bed.

BCAAs:

A TALENTED TRIO BCAAs (branched-chain amino acids) include the amino acids leucine, isoleucine and valine. These three aminos are essential for muscle growth, and they are an important energy source for muscles during exercise. Leucine is particularly critical, as it has been found to work like a key that turns on the processes of muscle growth in muscle cells. We suggest that you still use all three, as they work together. BCAAs are used directly by the muscles for fuel, which provide energy during workouts and spare muscle BCAAs from being broken down for fuel. In addition, BCAAs blunt cortisol, which interferes with testosterone’s levels and its anabolic functions in the body.

Cycle Ops:

We suggest you take about 5g of BCAAs in the morning with breakfast, with your pre- and post workout shakes and with a late-day meal. Take BCAAs in six-month cycles, where you supplement it for five months with one month off following that. Taking a month off every six months will force your body to get used to working without the extra BCAAs from supplementation.

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We aim for efficiency and optimum time management more than ever these days, and that includes our training programs. Goals differ amongst those who work out, but if you are in a weight loss phase, there are ways to increase your calorie burning through specific training regimens. According to recent research, here are the best ways to burn body fat while weight training and performing cardio. In short, remember these as following the “30 Second Rule”.

CARDIO TRAINING Perform 30 second short sprints instead of endurance cardio. If your cardio work consists of jogging or low impact endurance training for 30-60 minutes, consider trying high intensity sprints lasting for 30 seconds. A study at the Exercise Nutrition Research Laboratory at the University of Western Ontario found that doing four to six 30 second sprints three times per week burned twice as much body fat as jogging for 30-60 minutes three times per week. That’s a huge difference.

TIP

Different goals demand different regimes, but sprint interval training is the way to go for fat burning cardio. Try doing four to six 30 second sprints three times a week and see what happens.

WEIGHT TRAINING Reduce Rest Between Sets to 30 Seconds Researchers discovered that you can increase calories burned by 50% during weight training by dropping your rest sets from three minutes to 30 seconds. The study was performed at the College of New Jersey. Another study found that your body burns 35% more calories after a workout when you train using supersets instead of traditional weight training sets.

TIP

If your goal is to get cut while strength training, find a clock with a second hand and reduce your time between sets to 30 seconds or alternatively opt for a circuit training workout.

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GNC PRO PERFORMANCE BRANCHED CHAIN AMINO ACIDS 1800 120C Pro Performance Amino Acids delivers1800mg of a concentrated composite of BCAAs per 6 capsule serving. These easy to swallow soft gel capsules provide a quickly available form of branched chain amino acids. Contains 12IU of vitamin E per 6 capsule serving for added antioxidant protection.

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NUTRITION

If the title of this article caught your interest, then you’re probably in the minority of guys who actually wants to gain weight. You’ve also probably noticed that there’s not a lot of sympathy or advice out there for those in your predicament. Here’s the good news: Steven Stiefel has put together six nutritional strategies you need to help you achieve a bigger, better you.

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UP YOUR CALORIES To add muscle mass, you have to take in more calories than you need for body weight maintenance. A lot of guys think they can’t add muscle mass because they aren’t predisposed to adding muscle, or they’re not working out hard enough in the gym. In fact, if you’re training hard with weights and you’re not adding as much muscle as you think you should, you’re most likely under eating. Our prescription is for you to significantly increase your daily calorie intake. How to do this: Eat more. And keep reading. Many of our following strategies give the specifics on how to include more calories in your daily diet.

EAT MORE PROTEIN The amount of protein needed for growth and recovery can vary somewhat from one person to another. Taking in at least 2g of protein for each kilogram of body weight each day ensures that you’re getting what you need to maximize your growth. If you weigh 80 kilograms, you should try to consume approximately 160 grams of protein a day. How to do this: This may sound like a lot, but it really isn’t. You can easily accomplish this by taking in six servings of protein in roughly equal amounts every two to three hours. Add one to two protein shakes per day and add lean meat to three meals and have a protein shake before and after your workout.

EAT MORE CARBS Eating a diet that’s high in carbs is critical for muscle growth for

numerous reasons. Taking in ample carbs ensures that your body doesn’t reach for muscle to burn for fuel. Carbs help to fuel the processes of muscle growth and help to blunt the negative effects of the catabolic hormone cortisol. Taking in plenty of carbs before and after you work out will help make you stronger and more energetic for subsequent workouts. How to do this: Include carbs in each of your first four meals of the day. Include a big bowl of oats with your breakfast. Add a couple of slices of whole grain toast to your morning snack. Include a side of brown rice or sweet potatoes with your lunch. Have slow digesting carbs such as oats or fruit with your pre-workout protein shake and simple carbs such as dextrose or glucose with your post-workout shake.

INCREASE YOUR FATS As long as you’re healthy and on a regular exercise regimen, dietary fats are an essential part of health and growth. Fats are divided into healthy and unhealthy categories, and you need to emphasize healthy fats, such as those found in salmon and other fatty fish, nuts and seeds, avocadoes, and oils such as olive and flaxseed. But don’t fear the saturated fats found in lean meats, eggs and dairy products. A little bit of saturated fats can help boost testosterone levels and spur growth. How to do this: Add avocadoes to your sandwiches or make guacamole. Add chia seeds or flaxseeds to your cereals. Use flaxseed oil as the basis of salad dressings or add to protein shakes. Consider adding snacks such as nuts and seeds as a way to boost total calorie consumption.

EAT MORE MEALS If your goal is to add more muscle, then you need to eat more meals a day. Those who complain about their inability to add muscle simply aren’t eating often enough. If you have a fast metabolism and go without food for several hours, your body turns to muscle mass as a primary energy source, breaking it down, making it very difficult to make gains. How to do this: Shoot for eight meals per day. Add a snack in the morning and afternoon. Make sure that you take in a protein shake with carbs before you hit the gym. Drink another shake right after your workouts. This makes a huge impact on the total number of calories you consume each day. Plus, those calories and critical nutrients are taken in at the most critical times of day for muscle growth. Add a late-night snack that’s high in protein, moderate in fats and low in carbs. Good options include cottage cheese, boiled eggs, casein protein shakes and nuts and seeds.

TAKE IN LIQUID CALORIES Adding more calories is overwhelming with eating more than you naturally want to. Once you get full, really full, it’s hard to chew and swallow another bite. But liquid calories go down much more easily, making them a great choice for overeating to help stimulate muscle growth. How to do this: In addition to taking in protein shakes before and after your workouts, consider adding yet another shake to your routine shortly before you go to bed. Casein protein powder are a great slow-digesting protein source that supplies your body amino acids throughout most of the night while you sleep.

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BRANCHED-CHAIN AMINO ACIDS EXERT POTENT MUSCLE BUILDING PROPERTIES. HERE ARE THE TOP 10 RULES FOR HARNESSING THEIR AWESOME POWER.

RULE 1

KNOW YOUR THREE BCAAS. The BCAAs are comprised of three essential amino acids: leucine, isoleucine and valine. These three aminos alone make up about one-third of the total amino acids in muscle. The human body has about 20 amino acids, so this should give you a sense of just how important these three key BCAAs are. Essential amino acids are those that your body cannot make itself; they must be provided by the diet, and thatâ&#x20AC;&#x2122;s one reason why BCAA supplementation is so important.

RULE 2

LEARN WHY THE BCAAS ARE SPECIAL AMINOS. The BCAAs are not just important because they are essential aminos or because they make up a good proportion of muscle protein. The reason these three are special aminos is because of how they are handled in the body. Most amino acids go directly to the liver after being digested, where they can be broken down if the body needs them for energy. BCAAs tend to be spared by the liver and go directly to the muscles intact. Muscle fibres can use BCAAs directly for fuel which is crucial for helping to strengthen, build and repair muscle tissue that has been stressed by weight training.

RULE 3

USE BCAAS TO ENERGIZE YOUR MUSCLES. Besides boosting energy by being used as a direct fuel source for muscle fibres, BCAAs also enhance energy by reducing the amount of tryptophan that gets into the brain. Tryptophan produces the neurotransmitter serotonin. During exercise, serotonin notifies the brain that the body is fatigued and causes it to reduce muscle strength and endurance. The BCAAs, namely valine, compete with tryptophan for entry into the brain and therefore lowers the amount of fatigue you feel.

RULE 4

MASTER THE WAYS BCAAS CAN BOOST MUSCLE GROWTH AND STRENGTH. Of all the benefits that BCAAs offer, the most interesting is their ability to enhance muscle growth and strength. They do this by directly stimulating muscle protein synthesis. Of the three BCAAs, leucine appears to be the most critical for stimulating muscle protein synthesis. BCAAs also work to enhance muscle growth and strength by altering levels of anabolic and catabolic hormones. One anabolic hormone the BCAAs boost is insulin. BCAAs have also been found to increase levels of growth hormone. BCAAs also blunt levels of the catabolic hormone cortisol.

Since cortisol normally increases muscle breakdown and inhibits testosteroneâ&#x20AC;&#x2122;s anabolic actions, blunting cortisol works to increase muscle growth and strength gains.

RULE 5

USE BCAAS TO HELP CUT FAT. Another benefit of BCAAs is their ability to enhance fat loss. Research on leucine alone has shown that this amino acid can increase metabolic rate, and therefore the amount of total calories and fat burned. In addition, research shows that leucine helps to blunt hunger. It is theorized that leucine is used by the brain as an indicator of the levels of total amino acids in the bloodstream. Having more total amino acids in the blood signals your brain that you are well-fed, which means hunger should be reduced to prevent overeating.

RULE 6

KNOW WHEN TO TAKE BCAAS. When it comes to BCAAs, timing is crucial. To gain more muscle mass, strength and energy, the most critical time for taking BCAAs is around workouts. For best results, you should take one dose within 30 minutes before your workouts along with your pre-workout protein shake and carbs, and another dose within 30 minutes after workouts along with your post workout protein shake and carbs.

Supplementing with BCAAs before and after workouts keeps cortisol levels low during exercise, which encourages greater muscle growth. A dose of BCAAs right before workouts will provide your muscles with the energy they need to stave off fatigue throughout the workout. Additionally, research confirms that taking BCAAs around workout time will help to decrease delayed onset muscle soreness (DOMS), which results from intense training. Another critical window for taking a dose of BCAAs is as soon as you wake up in the morning. This dose gets the aminos immediately to your muscles to use as fuel and for repair, which will stop the continued breakdown of your hard-earned muscle from your night-long fasting, and help build it back up. The fourth time of day you should take a dose of BCAAs is late in the day with dinner or with your last meal. This helps to keep protein synthesis and GH up, and cortisol down throughout the next day. You may also want to consider taking additional doses of BCAAs between meals to keep hunger down and metabolism up for optimal fat burning.

RULE 7

LEARN HOW TO STACK BCAAS. To maximize their effectiveness,

take BCAAs with protein and carbs, such as a whey protein shake (after workouts), eggs and toast (for breakfast), or steak and a sweet potato (for dinner). Taking BCAAs with protein and carbs will help to drive more of the BCAAs into your muscles thanks to the greater insulin boost. For those following a low-carb diet, you will obviously not want to eat carbs every time you take a dose of BCAAs. That’s fine, because the leucine will help boost insulin on its own. In addition, you can take BCAAs with supplements, such as alpha-lipoic acid (ALA), that enhance insulin’s release and its action at muscle cells. Take 300–500 mg of ALA when you take a dose of BCAAs to further enhance insulin’s actions and get more BCAAs into your muscles.

RULE 8

LEARN HOW TO DOSE YOUR BCAAS. A minimum of 5g and up to 10g of BCAAs per dose is recommended. Start off with just 1 or 2g of BCAAs per dose to allow your stomach to get used to them. Then slowly increase the dosage (by about 1g per dose every three or four days) as your tolerance allows until you’re up to at least the minimum dose of 5g.

RULE 9

TAKE THE MOST EFFECTIVE RATIO OF BCAAS. Be aware that the ratio of leucine to isoleucine and valine is also critical for optimizing its benefits. You should look for BCAA supplements that provide leucine at a dose that delivers a ratio of leucine to valine and leucine to isoleucine of 2:1. For example, if you take a 5-g dose of BCAAs, try to get about 2.5 g from leucine, 1.25 g from isoleucine and 1.25 g from valine.

RULE 10

USE THE BEST FORM OF BCAAS. BCAAs typically come in capsules that you swallow or as a powder that you mix. Both forms are similarly effective. Since you’ll be taking a minimum dose of 5 g of BCAAs about four times per day, you may not want to swallow many pills per day. This is where powders have an advantage. BCAA powders come in a variety of flavours that should please anyone’s palate. Alternatively, unflavoured BCAA powders can be added to favourite protein powder. Of course, if you can’t find a flavour you like, using a pill form of BCAAs could be your best bet. Another advantage of pill form is that they’re easier to travel with, such as taking them to work, the gym or when you travel. Try both versions to see which works best for you.

METABOLIC MAINTENANCE

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GNC PRO PERFORMANCE CLA 1000MG 90C Conjugated Linoleic Acid (CLA) is a naturally occurring fatty acid that is present in grass-fed dairy foods and beef. CLA reduces body fat percentage by decreasing the amount of fat your body stores, burning calories more efficiently and preventing fat cells from refilling so you stay toned and lean. Each easy to swallow soft gel capsule contains 1000mg of CLA. Regular Price $58.95 Gold Card Price $47.16

Controlled Labs Reduction AM Formula 51g A powdered thermogenic formula to help you burn more calories throughout the day, control cravings and boost your energy and mood. Combine with Controlled Labs Reduction PM Formula for 24-hour effectiveness. Sour Apple Flavour. 30 serves. Regular Price $49.95 Gold Card Price $44.96

INVEST IN YOUR FUTURE. INVEST IN YOU. GNC has built a global reputation as the largest specialty retailer of nutritional products including high quality vitamin and mineral supplements, herbal, sports nutrition, diet and energy products. Our expertise, experience and innovative approach to health management is what distinguishes GNC from other nutritional retailers in Australia and around the world. When you franchise a GNC, our name becomes your name and our reputation becomes yours as well. Most importantly, the GNC franchise opportunity offers you the knowledge and skills weâ&#x20AC;&#x2122;ve acquired throughout our 75 year history.

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