FITNESS LIFESTYLE MAGAZINE
JANUARY/FEBRUARY 2020
Plant Based Diets: THE LATEST CONTROVERSY IN BODYBUILDING
WHY YOU SHOULD BE DOING
Hip Thrusts DOES
HOW TO
Eat Your
Way Slim
Crossfit DEVELOP THE BEST OF THE BEST?
The Female
Athlete Triad MUSCLE MEDIA MAGAZINE musclemediaonline.com
Food & Your Mental Health
TRAINING, DIET, NUTRITION & MORE...
TABLE OF CONTENTS
07 PLANT BASED DIETS: THE LATEST CONTROVERSY IN BODYBUILDING BY JOE PALUMBO, IFBB PRO musclemediaonline.com
J a n u a r y / Fe b r u a r y 2 0 2 0 EXECUTIVE PRODUCER Siamack Alavi EDITOR IN CHIEF Dr.Tom Fisher CREATIVE DIRECTOR Christian Garces BUSINESS DIRECTOR Danielle McVey GRAPHICS/LAYOUT Josué Toruño PHYSICAL PERFORMANCE Joseph Palumbo, IFBB Pro
CONTRIBUTORS Dr. Tom Fisher Joe Palumbo, IFBB Pro Michael Votino Kenneth P. Riviezzo Meghan Gilley Delaney K Cole-Boggess Corey Stephenson Arianne Macavinta Julius Smith II Chase A. Baruch Hope McGrath Robert Wyka Anne C. Fisher, CSW
ADVERTISE WITH US Would you like to reach a targeted community intrested in a fitness and healthly lifestyle? Please contact us for details at info@ musclemediaonline. com MUSCLEMEDIAONLINE.COM ©MUSCLE MEDIA MAGAZINE. ALL RIGHTS RESERVED. musclemediaonline.com
10 DOES CROSSFIT DEVELOP THE BEST OF THE BEST? BY MICHAEL VOTINO 14 INTERMITTENT FASTING & HOW TO DO IT BY KENNETH P. RIVIEZZO 20 WHY YOU SHOULD BE DOING HIP THRUSTS BY MEGHAN GILLEY 22 HOW TO EAT YOUR WAY SLIM BY JOE PALUMBO, IFBB PRO
26 FIRE & ICE: COOLING VERSUS HEATING THERAPY BY DELANEY K COLE-BOGGESS 28 THE GOOD, THE BAD, AND THE UGLY OF THE KETOGENIC DIET BY COREY STEPHENSON 31 STRETCHING: “TO DO OR NOT TO DO?” JOSEPH PALUMBO, IFBB PRO 34 ATHLETIC ADVANTAGES OF A VEGAN DIET BY ARIANNE MACAVINTA 36 THE FEMALE ATHLETE TRIAD BY JULIUS SMITH II 39 EVIDENCE BASED REVIEW OF OSTARINE (MK-2866) BY CHASE A. BARUCH 42 FOOD & YOUR MENTAL HEALTH BY HOPE MCGRATH 46 THE BASICS OF PROBIOTICS BY ROBERT WYKA 48 HELP YOUR DIET & BUDGET BOUNCE BACK FROM THE HOLIDAYS BY ANNE C. FISHER, CSW
ON THE COVER IFBB Pro, Al Auguste, started competing in the summer of 2001 and has stuck with it ever since. He earned his Pro Card in 2010 at the USA Bodybuilding Championships in Las Vegas. There, he took the title in the light heavyweight class. Al got into bodybuilding because he wanted to be like the great, the legend Flex Wheeler. He regards Wheeler
Allan Auguste
as the greatest bodybuilder of all time. He hasn’t competed since 2017 at the Vancouver Pro mainly due to an unfortunate series of injuries. However, he feels the time is right, and he is getting back to being stage ready. Just check out the cover shot. What do you think? allanauguste@yahoo.com Social media: FB-Al Auguste; IG-@alaugusteifbb Muscle Media Magazine 3
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Welcome to the start of the 21st Century’s “Roaring ‘20’s”…! By Dr. Tom Fisher, Editor-in-Chief G’Day, All… As the song goes: “It was twenty years ago, today…” I recall that we were all concerned about what would happen with computers when we turned over to a new century. Now, twenty years later, we’ve moved on to more pressing matters. From my personal observations at the University, my Private Practice, and from the letters we’ve received, there seems to be a growing excitement and optimism. Talking to some of my Industry contacts, gym memberships, sales of equipment, and overall participation in activity and exercise seem to be on the rise. This is an interesting change from the trend previous years where participation was declining while there was an increase in spectating! I welcome the change and hope it is a sign of the pendulum swinging back to active, functional health. It’s been my experience that topics in the fitness world follow a sine-wave pattern. Subjects flareup,
get
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become red-hot topics of interest, and then are seemingly forgotten… Until they are rediscovered…! Over the last six months our mail showed particular interest in workout regimens, plans, and techniques. During the Holidays, diet and nutrition questions have dominated the mail
we’ve received. We have decided to orient this inaugural “20’s” issue to address some of these questions. I think the growing interest in diet and nutrition is part of a nationwide movement. Take a look at the fast food industry. All of them are trying to include “healthier” items on their menus. Many new franchises popping up are based on more than just “burgers & fries” or pizza. Take a look at the trends in grocery stores. The “Farm to Table” movement is clearly evident in Trader Joe’s, Lucky’s, Fresh Market, Whole Foods, and the growth of local Farmer’s Markets. Even a casual scan of the labels reveals words like “biodynamic”, “organic”, “Non-GMO”, “Free Range” and other offerings for the health conscious. I hope that this is more than just a passing fancy… Well, what do we have in this issue for you discriminating gourmands…? Let’s start with our resident IFBB Pro, Joe. He steps up with a look at the benefits of stretching. He also joins the chorus investigating plant-based diets, and how (and what) to eat to effectively lose weight. We have several new contributing authors to help kickoff the new decade. Chase investigates the SARM Ostarine. Megan helps explore the benefits of a vegan diet. Kenneth explains the process of intermittent fasting. Hope explores the relationship between nutrition and mental health. Corey addresses some of the finer points of adopting a ketogenic diet. Robert takes us through some of the world of probiotics.
Dr. Tom Fisher Editor in Chief
Do you have a question? Please just ask. We may even publish it in our "Letters-To-The-Editor" section. Send to: drtom@musclemediaonline.com explains the insidious implications of the female athlete triad. Meghan explains why you should consider incorporating hip thrusts into your routine. Michael takes a look at how the popularity of Crossfit could be beneficial. Finally, our resident entertainment expert, Anne, helps you balance your nutrition budget and be more efficient when prepping your food. Here’s to looking forward to the “Roaring 20’s”…! -Dr. Tom
Then, Delaney looks into the benefits of heat and ice for recovery. Julius Muscle Media Magazine 5
Plant Based Diets: The Latest Controversy in Bodybuilding This latest tool on the block is promising better health with greater athletic performance, and is popular among nutritionists, celebrities and millennials. First we had the vegetarian diet, then vegan, and now the plant based diet. My first question, what’s the difference? Well, to keep it simple: Veganism is a way of living seeking to exclude, all forms of exploitation of animals for food and clothing. However vegans could get through life eating processed foods, potato chips, gummy candy, and even cookies. Vegetarians do not consume meat, pork, and game, they do consume byproducts that do not involve the slaughter of animals such as eggs, milk, cheese, and yogurt. Now the Plant Based Diet- where the main focus of their diet is plant foods, is solely for your health rather than the welfare of animals or environmental reasons. The Netflix original documentary The Game Changers has tried to shed some light on the truth about meat, protein, and strength and its place in sports. This documentary was heavily supported by Arnold Schwarzenegger along with other athletes in various sports. The Game changer has now become the talk of the town (certainly the gym). The film, produced by James Cameron, stated that eating any animal product, including fish, eggs, and dairy will actually diminish athletic performance, wreak havoc on your heart, impair sexual function, and result in the big C (CANCER) all of which lead to an early death. I have to admit, while watching this documentary I was blown away with the information it supplied. The producer did a great job putting it together and was very informative to the viewers. The information made me nervous. Think of all the animal protein I have been consuming over all these years of bodybuilding! What have I been doing to myself? And, there was my hero, Arnold Schwarzenegger, bragging about how great a plant base diet made him feel. Once the fear wore off, I started to question the information. In his prime bodybuilding years, Arnold knew that the most important Muscle Media Magazine 6
By Joe Palumbo, IFBB Pro
macronutrient for growth was protein. “There’s always a debate about how much protein the body actually needs,” Arnold says. “I always lived off the rule that for every pound of bodyweight, I needed one gram of protein.” Arnold was eating nearly 250 grams of protein. Try getting that in a plant base diet! The documentary stated the dangers of red meat, but they grouped it with processed meat, they are entirely different. There is a big difference between a Porterhouse steak and a hot dog. It’s clear this story had to be one sided, especially for athletes that are looking to gain more muscle and strength. The producers picked specific athletes that were already genetically gifted. They cleaned up their diets so that they had better results. It sounded as if their diets lacked nutrients/protein to begin with. James Francis Cameron, the producer, is a Canadian filmmaker and environmentalist. He gained recognition for directing The Terminator with Arnold… Hmmm… Starting to make sense. Next, I Googled his name, and wow…
“JAMES CAMERON PARTICIPATES IN $140 MILLION VEGAN PROTEIN INVESTMENT”... Back to the basic point …I have never heard of any Mr. Olympia title holder that was on a vegetarian/vegan/ plant based diet, claiming that’s what got him to the top. Arnold would never have succeeded if he followed this idea. The Game Changers also claim plant-based diets are superior for endurance athletes. Explain Zach Bitter, a great example of an endurance athlete, who holds the 100mile American record and who also happens to follow the ketogenic diet. I did walk away with something after watching this documentary and filtering out the scary info. The Game Changers presents only one side of the facts, often via controversial sources. It uses grand extrapolations from small studies, and statements that are flat-out Continued on page 8 Muscle Media Magazine 7
Continued from page 7
misleading. Truth: animal proteins, such as lean meats, eggs and low-fat dairy products are complete, high-quality protein sources that contain all nine essential amino acids. Plant proteins such as grains, legumes, nuts and seeds tend to lack one or more essential amino acids. Thus, they are considered incomplete proteins. Protein is what keeps your body healthy under all that strain. Adequate protein intake accelerates muscle growth and speeds recovery by helping rebuild muscle fibers. Calorie for calorie, beef is one of the most nutrient-rich foods and should be eaten in moderation together with plenty of fruit and fresh vegetables. Stay away from all processed foods and meats. Research shows that they increase the risk of colon cancer, and always use sensible portion sizes. I am not the average Joe… I am a professional bodybuilder. I want, and need, to gain muscle. I need protein. At my age, I still want to gain some mass. I cannot do this on plants alone. However, I do agree that I could clean up my protein. Right now, I’m going to combine my protein sources. Only eat turkey and chicken that is organic and hormone free combined with a plant based protein. Too much animal protein may increase the risk of fatty liver disease. My protein is now 100 grams of animal protein and 100 gram of TVP (Textured Veg Protein). TVP serves as an excellent meat replacement. Primarily made of soybeans, this meat alternative makes a healthy choice not just for protein, but for boosting your intake of several vitamins and minerals as well. When it comes to nutrition, you need to customize it with the appropriate quality and amount of nutrients to get the best results. One size never fits all. Nutrition is a key role for all athletes. It is one of the most important factors for improving performance. An active lifestyle and exercise routine, along with eating well, is the best way to stay healthy. Train safe, eat smart…!
Written By: Joseph Palumbo • IFBB Professional Bodybuilder • Director of Physical Performance Infinite Labs Orlando FL • Certified Trainer • Advance Sports Nutrition Specialist (ASNS) • Certified Navy Seal Fitness Instructor • Freelance Writer: Workouts and Training Techniques, Strength Training and Conditioning, General Fitness, Weight Loss and Nutritional Needs Muscle Media Magazine 8
BUILD A BETTER BODY
musclemediaperformance.com
Does
Crossfit
Develop the
Best of the Best?
Muscle Media Magazine 10
By Michael Votino
Is Crossfit breeding athletes that are the fittest or just mediocre? The methodology of Crossfit stems from military training. It was created by Greg Glassman in the early 2000’s. While Crossfit has been around for around 15 years, its recent popularity has grown due to the competitive “Crossfit Games”. Here, the fittest athletes in the world test themselves through five days of intense workouts.
The Crossfit prescription and method is “constantly varied, high-intensity, functional movement.” Glassman has said “No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.” These guidelines have essentially built a cult following and have influenced many to change their exercise routines. But, some question if Crossfit is really the best way to build strength, build muscle, and build endurance. For pure strength training, there are three categories of training/sport: Olympic Weightlifting, Power lifting, and Strong Man. Without a doubt, these are the best ways to build strength and power through lifting heavy objects and weights. Before defining those methods, let’s first define Strength, Power, and Force. Strength is defined as “the ability of a muscle to exert force – generally the maximal ability.” Power is defined as “The rate of preforming work; the product of force and velocity.” Finally, force is defined as “cause of motion or change.” Now, these definitions are all very similar, but each has their own unique qualities. Countless studies and research have been trying to determine exactly how we get stronger. The general consensus is that progressive overload, with intensity and volume, are what drives strength adaptations. Progressive overload is the primary principle for any kind of adaptation. By consistently challenging your muscles every time you exercise, you become more efficient and grow. Looking at a weightlifter or a power lifter’s training routine you can clearly see that progressive overload a key factor in their plan together with specificity. The specificity of strength training is important because the amount of strength is measured by two or three movements. Not only must you be strong, but also technically sound. Because strength training is only concerned with how much force you can produce in a single movement, you need to rest the proper amount of time. You need to be fully recovered to produce the same effect. Essentially, waiting three to five minutes between
sets will produce greater results than a lesser rest period. Strength is something many strive for. It has become much more popular in recent years. Many people have stopped using machines and gone back to basics using the three main lifts to develop strength and muscle: squat, deadlift, and bench. Muscle hypertrophy is the most sought-after adaptation for anyone involved in exercise or weight training. In the spectrum of lifting, hypertrophy is very closely tied to strength training. But rather than moving the most weight one time or move the heaviest objects the furthest distance, hypertrophy-specific training is centered on maximizing your genetic potential to increase the size of your muscle fibers. The training is similar to strength training using progressive overload. Similar movements are used with a lot of intensity, there are also differences. The main differences are specificity Continued on page 12 Muscle Media Magazine 11
Continued from page 11
and work-to-rest ratios. Because the goal is increase size of the muscle and not the strength of the muscle, lifters can move submaximal loads for more repetitions to produce more localized fatigue on specific muscles. There are also differences in exercise selection. Because movements are not tested in a competition setting, there is no need to repeatedly do the same movement if it’s not resulting in muscular growth. There are some very important internal reactions that occur in the body when trying to increase fiber size. According to an article by Dr. Brad Schoenfeld, “It is hypothesized that three primary factors are responsible for initiating the hypertrophic response to resistance exercise: mechanical tension, muscle damage, and metabolic stress.” These three processes essentially state that no single factor is greater or better at inducing a hypertrophic stimulus. Rather, each is part of a greater whole. Mechanical tension refers to force production from the muscle to an object. Muscle damage refers to the actual muscle tissue damaged from the force production of the mechanical tension. Finally, metabolic stress refers to the accumulation of metabolites within the muscle being exercised and “relies on anaerobic glycolysis for ATP production.” Typically, these stimuli are optimized by staying the 65%-80% at the 8-12 rep range while resting thirty to ninety seconds between sets. This will allow for proper mechanical tension, muscle damage, and metabolic stress to take place. Muscular endurance has been defined as “the ability of a muscle to repeatedly exert force against
resistance.” When thinking about endurance training, you may think of running, biking, or swimming long distances for even longer periods of time, but this isn’t always the case. Because the definition states that, endurance is the ability of the muscle to repeatedly produce force, endurance doesn’t just take place within the cardiovascular system, but also with in the musculature as well. There are two primary types of muscle fibers in the human body, Type 1 and Type 2. Type 2 fibers are what most explosive strength athlete’s use. They are the fibers that tend to hypertrophy the fastest and most effectively. In contrast, Type 1 fibers are what endurance athletes rely on because they are efficient in resisting fatigue and make up the majority of the muscles in our lower leg. The training of endurance athletes involves higher volume at lower intensity, while moving very light loads (if any at all). The goal is not to produce power, strength, or size, but to allow more work to be done. Let’s return to our discussion of Crossfit. Crossfit’s method involves increasing work capacity across time. This boils down to how much work you can do in a given amount of time or how fast you can do the work. While Crossfit is very good at producing an aerobic stimulus and increase cardiovascular efficiency, there is little evidence that Crossfit produces effective muscular hypertrophy or muscular strength. Remember: the principles behind building strength and muscle are progressive overload and specificity, along with individuality and genetics. These are rules that should be in a proper program to progress. But the issue with Crossfit is that they do not have progressive overload or any appropriate progression. The only sorts of progression found in a Crossfit workout are the time working or the reps performed. According to Schoenfeld, “Intensity (i.e., load)
References Glassman, Greg. “Understanding Crossfit.” Crossfit.com, 1 Apr. 2007,journal.crossfit.com/2007/04/ understanding-crossfit-by-greg.tpl. “Force.” Merriam-Webster, Merriam-Webster, www.merriam-webster.com/dictionary/force. Kenney, W. Larry., et al. Physiology of Sport and Exercise. Human Kinetics, 2015. Schoenfeld, Brad J. “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” Journal of Strength and Conditioning Research, vol. 24, no. 10, 1 Oct. 2010, pp. 2857–2872., doi:10.1519/ jsc.0b013e3181e840f3. Brown, Eric. “What Is the Definition of Muscular Endurance?” LIVESTRONG.COM, Leaf Group, 16 July 2019, www.livestrong.com/article/392246-what-is-the-definition-of-muscular-endurance/
has been shown to have a significant impact on muscle hypertrophy and is arguably the most important exercise variable for stimulating muscle growth.” This is in relation to load, not perceived exertion or how hard you are working. However, Crossfit can be favorably compared to muscular endurance training. The factors that correlate between the two are higher reps, longer workouts, and increasing work capacity. Because there
seems to be such a large correlation between the two methods of training, you might believe that Crossfit’s primary focus is to increase muscular endurance and work capacity rather than developing strength or muscle size. Although Crossfit may not be the ideal training method for developing strength or hypertrophy, it has become one of the best ways to introduce untrained individuals to these training methods by combining
a variety of movements and different forms of intensity into one workout. The question still remains as to whether Crossfit develops elite fitness. The unfortunate truth for most Crossfit athletes is that they are not specifically elite in any form of sport. They tend to be average among most modalities. Crossfit is not a bad training method. Crossfit is actually very good at getting people moving and getting them excited
about exercising. Because of the competitive group dynamics that Crossfit brings to working out, it has become so popular and successful. It has changed the fitness landscape in recent years. It has also brought new life to sports such as Olympic weightlifting, Powerlifting, and Strong man. At the end of the day which training style someone uses depends upon their goals and what they want out of their training. Muscle Media Magazine 13