Free MMA Magazine - MMAR Reader - March 2012 by MMA Recruiter.com

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TABLE OF CONTENTS

MMAR READER 1.)

Letter From MMAR President

2.)

MMA Fight Card Listings

3.)

MMA Gym Directory

4.)

Featured Professional Fighter

6.)

Featured Amateur Fighter

7.)

Featured Technique

8.)

Industry Advice

9.)

Health & Fitness

10.)

Featured Videos

11.)

Featured Photos

13.)

Featured Promotion

12.)

MMA Polls

13.)

MMA News & Results

14.)

Sponsors & Links

Contributors March 2012 President:

Michael Zuccarello

Vice President:

James McCullough

Industry Advice:

Larry Srock

Industry Advice:

Mike Camp

Industry Advice:

Ron Dayley

Technique:

SSF Academy

Health & Fitness: Paul McGinley

Health & Fitness: Jason Thomas

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March 2012 LETTER FROM MMAR PRESIDENT

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MMARecruiter.com San Diego, California Phone: (619) 866-4198 www.mmarecruiter.com

Dear MMAR Readers, The MMARecruiter.com site CRASHED!!! Not just once, but multiple times. Although we wish it had not happened, it is the result of our continuous growth and our increased membership. It's almost bragging rights! You may have experienced the website while this was happening and we apologize for the inconvenience. We have since upgraded our servers and reprogrammed some website functions in order to operate more quickly and reliably. We hope the new stability will make your experience even more enjoyable, and we thank you for your continued support. However, we operate MMARecruiter.com on a minimal budget in order to keep it free for everyone to enjoy, but the recent upgrades have completely tapped our resources. The upgrades were not only expensive up front, but have increased the recurring costs of operation many times from what they were. Now we are asking our members to give a little back. Help us to continue to help you. We are looking for individuals and companies that would like to get involved and help. If you enjoy using the website and would like to see it continue to be free for anyone to use, please click the link below for ways you can help. http://www.mmarecruiter.com/index.php?do=/support-mma-recruiter/ Thanks again for everyone's support! Sincerely,

Michael Zuccarello President MMARecruiter.com

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FIGHT CARD LISTINGS **DISCLAIMER**

MMA Recruiter is not the promoter or matchmaker for any of the events listed below. MMAR only reposts the fight card information. Fight cards are subject to change. Some fight card listings might be filled.

[ View All ] 03/02/12 - Ammy MMA - Chester, PA XFE is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on March 2nd, 2012 in Chester, PA. 03/03/12 - Pro MMA - Riverside, CA Pandemonium Fights is looking for Pro MMA fighters to fill spots on their upcoming fight card on March 3rd, 2012 in Riverside, California. 03/03/12 - Ammys - Crossville, TN Black Hat Records is looking for Amateur MMA fighters to fill spots on their upcoming fight card on March 3rd, 2012 in Crossville, Tennessee. 03/09/12 - Ammy MMA - Scottsdale, AZ BadBoy/FelKO is looking for Amateur MMA fighters to fill spots on their upcoming fight card on March 9th, 2012 in Scottsdale, AZ. 03/10/12 - Ammy MMA - Humboldt, CA Amateur MMA Fighters needed to fill spots on an upcoming fight card on March 10th, 2012 in Humboldt, CA. 03/10/12 - Ammy MMA - Yuba City, CA Fly By Night Promotions is looking for Amateur MMA fighters to fill spots on their upcoming fight card on March 10th, 2012 in Yuba City, California. 03/10/12 - Pro MMA & Ammy MMA - Burlington, VT RightLeft Entertainment is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on March 10th, 2012 in Burlington, Vermont. 03/17/12 - Ammy MMA - Cleveland, OH Tierre Hall is looking for Amateur MMA fighters to fill spots on their upcoming fight card on March 17th, 2012 in Cleveland, Ohio. 03/17/12 - Ammy MMA - Chantilly, VA Warrior Challenge is looking for Amateur MMA fighters to fill spots on their upcoming fight card on March 17th, 2012 in Chantilly, Virginia.

Continued on the next page...

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FIGHT CARD LISTINGS **DISCLAIMER**

[ View All ] 03/17/12 - Pro & Ammy MMA - Walker, MN King of the Cage is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on March 17th, 2012 in Walker, Minnesota. 03/23/12 - Ammy MMA - San Diego, CA Epic Fighting is looking for Amateur MMA fighters to fill spots on their upcoming fight card on March 23rd, 2012 in San Diego, California. 03/31/12 - Ammy MMA - Johnstown, PA Amateur MMA fighters needed to fill spots on an upcoming fight card on March 31st, 2012 in Johnstown, PA. 03/31/12 - Ammy MMA - Elyria, OH Rocktagon MMA is looking for Amateur MMA fighters to fill spots on their upcoming fight card on March 31st, 2012 in Elyria, Ohio. 03/31/12 - Pro & Ammy MMA - Globe, AZ Xtreme Courage Fighting Championships is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on March 31st, 2012 in Globe, Arizona. 03/31/12 - Ammy MMA - Hinton, OK Glen Coleman is looking for Amateur MMA fighters to fill spots on their upcoming fight card on March 31st, 2012 in Hinton, Oklahoma. 03/31/12 - Ammy MMA - Sterling, VA Operation Octagon XIX is looking for Amateur MMA fighters to fill spots on their upcoming fight card on March 31st, 2012 in Sterling, Virginia. 04/04/12 - Ammy MMA - Muncie, IN Iron Warrior Fight League is looking for Amateur MMA fighters to fill spots on their upcoming fight card on April 4th, 2012 in Muncie, Indiana. 04/06/12 - Pro & Ammy MMA - Huntington, WV Spartan Fighting Championship is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on April 6th, 2012 in Huntington, West Virginia.

Continued on the next page...

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FIGHT CARD LISTINGS **DISCLAIMER**

[ View All ] 04/07/12 - Ammy MMA - Las Vegas, NV Tuff-N-Uff is looking for Amateur MMA fighters to fill spots on their upcoming fight card on April 7th, 2012 in Las Vegas, Nevada. 04/07/12 - Pro & Ammy MMA - East Stroudsburg, PA Warrior Challenge, LLC is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on April 7th, 2012 in East Stroudsburg, Pennsylvania. 04/07/12 - Pro MMA - Fort Worth, TX Pro MMA Fighters needed for an upcoming fight card on April 7th, 2012 in Fort Worth, TX. 04/13/12 - Ammy MMA - Tampa, FL Battle of Tampa 3 is looking for Amateur MMA Fighters needed to fill spots on an upcoming fight card on April 13th, 2012 in Tampa, Florida. 04/14/12 - Pro & Ammy MMA - Lac Du Flambeau, WI King of the Cage is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on April 14th, 2012 in Lac Du Flambeau, WI. 04/20/12 - Pro MMA - Atlantic City, NJ XFE is looking for Pro MMA fighters to fill spots on their upcoming fight card on April 20th, 2012 in Atlantic City, New Jersey. 04/21/12 - Ammy MMA - Rockford, IL Kage Concepts is looking for Amateur MMA fighters to fill spots on their upcoming fight card on April 21st, 2012 in Rockford, Illinois. 04/28/12 - Ammy MMA - Waukegan, IL Battle of the Warriors is looking for Amateur MMA fighters to fill spots on their upcoming fight card on April 28th, 2012 in Waukegan, Illinois. 05/04/12 - Pro & Ammy MMA - Milwaukee, WI NAFC is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on May 4th, 2012 in Milwaukee, Wisconsin. 05/18/12 - Ammy MMA - Scottsdale, AZ BadBoy & FelKO is looking for Amateur MMA fighters to fill spots on their upcoming fight card on May 18th, 2012 in Scottsdale, Arizona

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FEATURED STORE LISTINGS CSI MMA Fight Gloves

$37.99

Alabama MMA Tee's

$19.95 In2ition Boxer Shorts

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CSI Instep Shin Guards

Fight Gear – Headgear

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SSF Gold Weave GI A2

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March 2012 FEATURED FIGHTER – PROFESSIONAL

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[ View Profile ] Fighters Information Name:

Justin “T A K” Lawrence

Location:

Pacific, MO

Age:

Skill Level:

Professional

Weight Class:

155lbs

Height:

5' 8”

Pro Record:

3-0-0

Ammy Record:

6-0-0

Fighting Style:

MMA, Boxing, Kickboxing, BJJ, Wrestling

Managed:

Yes

Training Information I Train At:

21st Century Self Defense

My Instructor(s):

Benny Voyles

Accomplishments Accomplishments:

- TUF 15 Cast Member - 2 Time St. Louis Golden Gloves Champion - 2 Time St. Louis Diamond Gloves Champion - 6 Time IKF National Champion - 2 Time Pan-American Kickboxing Champion - 5-0 MMA Amateur Record - 2-0 MMA Professional Record

[ View Profile ]

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March 2012 FEATURED FIGHTER – AMATEUR

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[ View Profile ] Fighters Information Name:

Stephen Banaszak

Location:

Greenville, TX

Age:

Skill Level:

Amateur

Weight Class:

145lbs

Height:

6' 0”

Ammy Record:

7-0-0

Fighting Style:

Muay Thai, Catch Wrestling, MMA

Managed:

Yes

Training Information I Train At:

Chop Shop MMA

My Instructor(s):

Rob Stucker

Training Partners:

Jade De Haas and Chris Gutierrez

About Me Accomplishments:

- AXC Featherweight Champion - Ascend Combat Featherweight Champion - 2011 Amateur Fighter of Year – TXMMA.com

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March 2012 FEATURED TECHNIQUE - HAMMERLOCK TAKEDOWN

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[ Submit Your Technique ]

[ View Profile ] Name:

SSF Submission Academy

Address:

812 College St. Clarksville, TN 37040

Website:

www.mmaclarksville.com

Johnathan Ivey from SSF Submission Academy demonstrates a defensive Hammerlock from his guard, as he is being taken down.

[ Watch Video Online ] 1. Opponent shoots for a high double leg, leaving his left wrist on John's hip.

2. John uses his right hand to grab opponent's left wrist

3. As John is landing in his guard, he uses his left arm to overhoook his opponent's left arm.

4. Once John hits the mat, he locks his left hand to his right wrist, pulls guard and finishes lock.

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INDUSTRY ADVICE [ Submit Your Advice ]

[ View Profile ] Name:

Mike Camp

Website:

www.facebook.com/profile.php?id=1022042535

Properly Inquiring To Book A Fight By: Mike Camp

As a professional Matchmaker I keep thinking to myself that I have seen it all in the past 12 years but I will tell you that I still get surprised occasionally. One thing that I have grown accustomed to (unfortunately) is the lack of effort or thoroughness in today’s society. I’m sure that this applies to all walks of life but I am continually amazed on an almost daily basis at the apparent lack of common sense or just plain apathy. Here are a couple of examples (although I could provide thousands): "My name is Mark and I manage a few Pro fighters. I am emailing you to find out what weights you are looking for and what exactly are the details as in compensation, expenses etc. Please feel free to email me with the details." Or "I am Interested in fighting for ur show on the 10th. I can make it Indianapolis by then." These are real emails that I have received just in the past 3 weeks alone and I receive something similar almost daily. When I receive a message akin to this I used to respond with complete details on what I information I need to do my job properly and effectively but now I post on my Facebook page for laughs and then immediately delete the message because I figure, rationally, that if someone is this lazy so early in the process then I can’t possibly rely on them to be as thorough and motivated as I need them to be when it comes to state/national licensing and/or medical requirements. As you know by now, boys and girls, I am here to help you and the sport of MMA as a whole to grow effectively. So here is some friendly advice.

Continued on the next page...

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INDUSTRY ADVICE

Properly Inquiring To Book A Fight By: Mike Camp

If you are attempting to book yourself and/or your fighters bouts please be overly thorough and you must ALWAYS include: fighter’s full legal name; height; weight (walking & competition); status (professional or amateur); fight record (if applicable); team and/or gym; style and/or training background; city & state that fighter is located in; date of birth; and complete contact information (phone # & email address). At any given time I am usually working on 4-6 fights cards in various parts of the country so I want to work with people who make my job as simple as possible and those same people get my repeated business. I have spoken to many of my contemporaries and peers as well and they are in unison in regards to this so please remember to be overly thorough and precise and you will enjoy repeated bookings. Disregard this information and you won’t get many bouts and if you do they will probably not be favorable for you and your career;)

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INDUSTRY ADVICE [ Submit Your Advice ]

[ View Profile ] Company:

Elite Fight Management

Name:

Larry Srock

Phone:

(405) 249-2618

Website:

www.facebook.com

MMA Management 101 By: Larry Srock

I was asked to write a piece on MMA management and felt obligated to do so, you see when I first got in the game it was through necessity. I was coaching my cousin Troy Kious, as well as 3 other fighters in a Tae Kwon Do school in Oklahoma City Oklahoma. I didn’t know any managers or I would have sought one out and asked for his help, you see I had no clue what I was doing. I first thought that these guys all needed to be put through the ringer to physically challenge them and once I knew they wouldn’t break I could depend on them to be winners. So I devised a plan to put them through day after day of hell until I thought that most men would break. We went through a month of this and all 4 of them stayed. I in turn contacted a promoter doing amateur fights in Missouri and made arrangements for us to travel to St. Louis and fight. We trained very hard and I can say that they were in shape for sure and their skills were up to par with the guys we were fighting. What I didn’t know, and failed to learn for at least another year of matching fights was that experience cannot be replaced by training. We went 1-2 on that day; one of the original 4 joined the marines right before training camp started. My cousin Troy won his fight by 3rd rd submission and the other guys both lost 1 by submission and the other by TKO. Like I said that I felt like our skills had us in the fights and the experience of the other guys allowed them to win those 2 fights.

Continued on the next page...

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INDUSTRY ADVICE

MMA Management 101 By: Larry Srock

I know a lot of guys in the MMA game, and a bunch of those guys don’t have managers. These guys are 50% winners at best. Most of them are taking fights they shouldn’t take, saying the old adage you gotta beat the best if you wanna be the best. This saying can be and is true after you have the experience to hang in there and have a 50/50 shot at winning, that way you learn from every second you are in the cage/ring. Otherwise you are just taking a beating and padding your opponent’s record. As a manager I have realized a few things in this game and have made myself kind of a guideline to work with. This set of rules allows me to build a fighter in the early stages of his career and test him when he is close to making the big show and so far has worked for me and my guys. Remember there is no MMA Management for Dummies book at the Barnes and Noble. No handbook for getting your fighter into the UFC , Bellator, or Strikeforce. So I have devised a plan, and implemented it with my fighters and so far it has been working just as I planned. * Some of the guys I manage: Jeremy Spoon, John “jc superstar” Cottrell, Terry Acker, Will Thompson and Chad Leonhardt. (My fighters in Bellator have a record of 14-4.)

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INDUSTRY ADVICE [ Submit Your Advice ]

[ View Profile ] Company:

Elite Fight Management

Name:

Larry Srock

Phone:

(405) 249-2618

Website:

www.facebook.com

How to Manage MMA Fighters By: Larry Srock

Step 1 Match them in their first amateur fight. It doesn’t matter if you have a brown belt in BJJ taking his first fight or a guy that has been blasting your Facebook saying he wants to fight for 6 months and you know he doesn’t train, there is a fair match for everyone. So go and watch your guy at the gym and assess his skill level, I put them in categories like a, b, c teams but you can put a level on them like a 1-10 scale or whatever you like. The trick here is to give him fights that he is 50/50 to win. Don’t worry about building an undefeated ammy record. What is important here is rounds of competition. Ammy boxers will fight between 30-50 fights minimum before they turn pro; some will fight into the 100’s. MMA is different but not that much. I try to make my guys fight a minimum of 30 rounds before I turn them pro, as well as going the distance, even losing a fight. Step 2 Move them through the amateur ranks and trying to push them, you know if a guy finishes his ammy career 12-0 he wasn’t really ever pushed. A guy that finished 9-4 will most likely be more successful when he jumps to the higher level of competition. When your fighter makes his pro debut he will have already been through some hard battles and won some and lost some. but will know how to fight when it isn’t going his way.

Continued on the next page...

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INDUSTRY ADVICE

How to Manage MMA Fighters By: Larry Srock

Step 3 I usually have my pro debut guys/prospects fight 3-4 fights that we are favored to win. Not like a 90% favorite situation but like 60/40 favorite. This gives them a cushion and they won’t be afraid or say I can’t afford to lose this fight and fight to win rather than fight not to lose. At fight 4/5 area I bring in a guy that is a serious 50/50 guy, a tough guy that has fought tough guys that has a 50/50 win loss record. This allows me to push them and see where they are at, a loss here could mean he needs a couple of more “builder” fights, or could mean he is ready to fight tough competition but not the top echelon. A win where means we take another step forward. Step 4 By the time my fighter is in the 7 to 9 wins category with limited losses this is where I start looking to shop him to the UFC , Bellator, and Strikeforce brands. And I will be emailing the matchmakers before and after each fight letting them know who we are fighting , when and where in case they want to attend, and then of course the results win or lose and how it went down as well as video if we got it. Step 5 The hard part; we now have a winning record and a serious set of skills. It’s time to test ourselves hard; this is where most guys screw themselves. They build a 10-1 record and the UFC says “nice , we need 2 more wins and we can talk”, so they start trying to find guys with 5-16 records to ensure they get them. Sure they get their wins and get in the UFC but once they are there what happen? They lose 3 in a row because they haven’t faced this level of competition. My way is harder to get in but once we are there I can assure you we will stay there for a while. I say why not search out some very tough guys and fight them? Look for undefeated guys, guys that were cut from the UFC, or guys that are rumored to be one fight away from being called up. If you beat these guys it will be a nice pay day, get you noticed more, and prove to your fighter he can hang with anyone. * MY COMPANY IS ELITE FIGHTER MANAGEMENT BASED IN OKLAHOMA CITY OKLAHOMA. CALL LARRY AT (405)249-2618 OR I CAN BE FOUND ON FACEBOOK, BY LOOKING UP MY NAME LARRY SROCK OR ELITE FIGHTER MANAGEMENT.

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INDUSTRY ADVICE [ Submit Your Advice ]

[ View Profile ] Name:

SSF Submission Academy

Address:

812 College St. Clarksville, TN 37040

Website:

www.mmaclarksville.com

Phone:

(931) 920-8456

An Attitude And A Tattoo . . . Do Not Make An Instructor By: Ron Dayley

I remember back in the early to mid 90’s we would have to travel out of state to find another good gym to train with. It didn’t matter if it was MMA, BJJ, JKD, Muay Thai or any other style; as long as they were tough and actually had some real training, knew how to fight, they were cool with us. But today as the sport is growing and it’s viewed more and more as a money maker, every gym has a MMA program; it doesn’t matter if the instructors have ever fought or trained under someone who has any experience. It doesn’t matter if the instructor knows what he’s doing, all he has to do is convince a few guys that he does and you have yourself an instant “retired” pro fighter that no one has ever heard of. I think the UFC has done a great job of making MMA an accepted sport but in the process of all the success The Ultimate Fighter has brought on we are now seeing garage gyms, instant instructors, Karate guys who sell themselves as MMA coaches, and/or 0-1 amateurs - all running gyms as experts. If you are bald and covered with tattoos you are the most qualified coach or badass MMA fighter in your town. I must have a dozen guys walk into my gym, SSF Submission Academy www.MMAclarksville.com, in Clarksville TN and tell me that their old instructor was a pro fighter or a black belt in this style or that each week. Then when it comes down to training, these guys have absolutely no conditioning and no skills other than maybe a straight armbar or maybe a double wrist lock (which normally they are doing wrong). But try to tell them that their technique is wrong or that they need to work on their cardio, or that standing in front of someone and trading blows at full force for 30 seconds doesn’t make them a good fighter; that rather it actually makes them a target for a good fighter and they become visibly upset and start to defend the idiot they have been training under for the last couple of years. They don’t seem to grasp that they wasted two or three years with some wannabe and are now getting their asses handed to them by a 0-0 guy that has been training in a real gym for just 6 months. Continued on the next page... Advertise Now - Phone: 619-866-4198 - www.mmarecruiter.com

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INDUSTRY ADVICE

An Attitude And A Tattoo . . . Do Not Make An Instructor By: Ron Dayley

Sometimes you have to swallow your pride and admit that you were wrong and don’t know as much as you thought. That maybe the “enemy” gym on the other side of town is better. That maybe the stuff you’ve been hearing about your coach being a fake, a fraud, a cheat, a crook, a never was, a wannabe, a liar. Maybe, just maybe your hearing this about your coach because he is all that. You have to research a gym and see who they have developed over the years, not who they stole or paid to come to their gym. Look and see which gym the pros stop by to visit when they are in town. Which gym takes their fighters to the highest level of competition? Which gym has the better facilities, coaches, managers, trainers and contacts? Having just one of those qualities isn’t enough, hell having two isn’t enough. Research your gym and then research their gym. Research your trainer and then research their trainer. Go on, Google it. I promise the results will speak for themselves.

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HEALTH & FITNESS [ Submit Your Advice ]

[ View Profile ] Name:

Paul McGinley

Location:

London, England

Phone:

07716024469

Website:

www.paradoxnutrition.com

What is Creatine? By: Paul McGinley

Creatine Structure Creatine is an amino acid derivative constructed from arginine, glycine and methionine. It is produced naturally by the body in the kidneys, liver, and pancreas at a rate of about 1-2 grams/day. Creatine can also be obtained from food (particularly red meat) and supplementation. The uptake of Creatine into muscle cells is an active process. 90-95% of Creatine in the body is found in muscle. Creatine is degraded into Creatine and excreted in the urine at a rate of around 2 grams/day. Why is Creatine so important? The energy needs of brief, rapid and powerful movements lasting fewer than 10 seconds, such as a short sprint, are met by the phosphagen system. This system quickly replenishes the stores of adenosine triphosphate, or ATP, which provides energy to the working cells. Muscles have an existing amount of ATP hanging around ready for action, but only a little bit â&#x20AC;&#x201D; enough for a few seconds. ATP is broken down by removing a phosphate, which turns it into adenosine diphosphate (two phosphates). To make more ATP, the muscles need to get the missing third phosphate from somewhere, quickly.

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HEALTH & FITNESS

What is Creatine? By: Paul McGinley

This is where Creatine phosphate comes in. It takes one for the team by donating its phosphate so that ADP can become ATP again, and so you can finish that sprint. Because Creatine plays a major role in this system, more Creatine means more potential ATP, which translates into improved performance on short-duration, high-intensity tasks. Because long-duration, low-intensity activities rely more on a different energy system, they are not typically enhanced by Creatine — in other words, Creatine will help a sprint but not a marathon. Consuming Creatine supplements can increase skeletal muscle free Creatine (which makes up about 1/3) and phosphocreatine (which makes up about 2/3) concentrations. These are the naturally occurring energy pools that replenish ATP. Uptake of Creatine into muscle also has a cell volumizing effect by drawing water into the cell. Over the long term, this swelling may increase protein synthesis and glycogen storage. What you should know Creatine is taken as a supplement in the form of Creatine monohydrate (mainly), because the phosphorylated Creatine (Creatine phosphate or phosphocreatine) does not pass through cell membranes. Other forms of Creatine supplements have not been heavily studied and may result in more of a by-product known as Creatine. A recent study found that “when compared to Creatine monohydrate, Creatine ethyl ester was not as effective at increasing serum and muscle Creatine levels or in improving body composition, muscle mass, strength, and power.” Other Research articles can be found by following my Twitter: PARADOXNUTRITION (Username Mr_Paradox12) Creatine use can improve performance in high-intensity events (e.g., weight training, sprints, etc). Longer duration aerobic workouts may not benefit from regular Creatine use. When following high-dose Creatine loading strategies, body mass can be increased by nearly 2 kg (over 4 lbs) in just 7 days. This is mainly due to increases in total body water. However, these rapid water gains are not necessarily associated with lower dose Creatine use. As previously mentioned, long-term use of Creatine can stimulate muscle protein synthesis. Plus, when power and strength levels are enhanced, general muscular adaptation can occur indirectly. The benefits of Creatine supplementation may go beyond athletic performance: Creatine may have neuro-protective effects on neurological diseases such as Huntington’s disease, Parkinson’s disease, amyotrophic lateral sclerosis (ALS, aka Lou Gehrig’s disease). Continued on the next page... Advertise Now - Phone: 619-866-4198 - www.mmarecruiter.com

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HEALTH & FITNESS

What is Creatine? By: Paul McGinley

Extra Creatine appears to be safe to use while exercising in the heat. Creatine does not appear to increase the risk of cramping or injury. Creatine supplementation may be even more beneficial in those on a plant-based diet, due to the lack of Creatine consumption from food. (Vegetarians ring any bells?) About 20 percent of Creatine users are deemed “non-responders.” This may occur because they already have a high enough dietary intake of Creatine from whole foods. Conversely, Creatine supplementation may be even more beneficial for those on a plant-based diet, due to the lack of Creatine consumption from food. A standard omnivorous diet contains about 1 gram of Creatine per day. Typically, additionally benefits occur with intakes of 3-5 grams per day. Creatine supplementation may be more effective when combined with carbohydrates during the first few days of supplementation. This suggests that insulin may moderate its effects. However, after the first few days, carbohydrates may not be required. Long-term Creatine supplementation does not result in adverse health effects. Creatine supplementation may increase anterior compartment pressure in the lower leg so athletes may want to be careful with Creatine supplementation if they’re prone to shin problems. Summary and recommendations If you decide to use a Creatine supplement: Use the monohydrate form Consume 3-5 grams of Creatine per day Dissolve the Creatine in a warm beverage like green tea You can also take your Creatine before and/or after workout sessions with your workout nutrition. Take a break from Creatine supplementation after using for 12-16 weeks.

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Glycogen Depletion By: Jason “JT” Thomas

There has been a lot of talk around the net lately about glycogen depletion and glycogen depletion workouts so I thought I would take a second to help clarify things a bit for you. For the most part this talk is in the weight loss world…. First and foremost all exercise depletes your body’s storage of glycogen! Don’t get fooled into thinking that someone has figured out the secret to fat loss through “the science” of glycogen depletion. Here is the only thing that you need to know about how to do a glycogen depletion workout, get up do a couple sit ups and BAM you depleted some of the glycogen in your body. Did you burn all of it? Do you want to burn all of? What the heck is glycogen? Let’s start at the end and work backwards on this one… You want your muscles to contract, producing force which will allow you to lift a weight, run, jump or do anything else for that matter. In order for your body to do this it needs ATP (adenosine triphosphate). ATP for the short answer is the chemical responsible energy in the human body, without out it muscles don’t contract. Your body only has a very short supply of ATP that is readily available at any given time and relies on different metabolic processes in order to replace ATP after it is used. Continued on the next page...

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HEALTH & FITNESS

Glycogen Depletion By: Jason “JT” Thomas

So….what the heck does that have to do with glycogen? Like I said we are working backwards here, give me a second. Through the process of glycolysis the body breaks down glycogen into pyruvic acid. During this process there is also a small amount of ATP made. Unfortunately though if too much pyruvic acid builds up it can stop the body’s ability to create ATP. Not to worry though because the body has other ways to create ATP using glycolysis is just the fastest way. Because of this glycolysis is the primary metabolic pathway the body uses for very short intense bouts of activity. When pyruvic acid levels rise to the point where the body can’t create ATP anymore the body will switch to using the Oxidative process. Oxidation is an oxygen requiring process that is where the greater majority of the body’s energy comes from. The oxidative process is also what takes that excess pyruvic acid and instantly turns almost all of it into ATP. When the body is not able to bring in enough oxygen to convert the pyruvic acid into ATP the pyruvic acid is then converted into lactic acid and is flushed out of the cell. This lactic acid will continue to circulate throughout the body until a time when enough oxygen can be supplied to convert it into pyruvic acid again. Too much buildup of lactic acid will cause fatigue to set in and consequently cause a drop in athletic performance. Let’s make a quick recap of what we have gone over so far ATP is the chemical that the body uses for energy on a cellular level The body only has small storages of ATP and needs different pathways to create more of it Oxidation is one of the ways the body creates more ATP Now that we know how important glycogen is to your body’s ability to create energy let’s talk a little about where it comes from. Glycogen is what your body converts carbohydrates into. After your body turns carbs into glycogen it then stores this glycogen in the muscles and the liver. After your muscles and liver hit the fill mark then the excess carbs spill over and get stored in your adipose tissue (fat). You see carbs are not the enemy; not using them efficiently is what causes you to gain fat. Basically fat is nothing but stored carbs or stored energy. That is how your body accumulates fat but it also uses fat when blood glycogen levels become to low. After you have been exercising for a little while you are going to run out of glycogen and your body will release a hormone into your blood called glucagon. Glucagon’s purpose is to trigger the release of the glycogen stored in your adipose tissue (fat) and then the whole process of oxidation can start again. Continued on the next page...

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HEALTH & FITNESS

Glycogen Depletion By: Jason “JT” Thomas

That’s the basics on why your body burns fat when you exercise. On the other side of that coin you body will not flip to switch from exercise mode to recovery mode until you start to replace the glycogen storage that your body desperately needs at this point. This is why most nutritionists will recommend that your post workout meal should consist of 60% carbs. You gotta refuel in order grow. With all that being said maybe they should be calling the workouts ATP depleting workouts. I guess it doesn’t have as nice of a ring to it. It does make just about as much sense though. All you need to remember here is that ATP is your body’s energy chemical. ATP is made when you body breaks down carbs through the oxidative process. If you want to cut fat you have one of two choices you can either eat less carbs or exercise more. Personally my recommendation is to do both. But then that’s what The Iron Warrior Training System is all about. If you want to lose weight (cut fat really because who want to lose muscle weight) and build muscle than it’s the right program for you. If you want to lose some fat and muscle then you can jump on the glycogen depletion workout train and feel the Glycoburn! About the author Jason “JT” Thomas is the owner/manager of PTrefined personal training in Orlando, FL. JT has been working in the fitness industry for 10 years now and specializes in helping athletes and average Joes alike reach their peak physical potential. In an effort to be able to help more people he created The Iron Warrior Training System. Through The Iron Warrior Training System he has been able to help people all over the world to reach their health and fitness goals and he wants to help you. You can contact him and even get a FREE one month trial of his system by visiting his website at http://www.ironwarriortraining.com [ Comment on This Article ]

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