MARCH APRIL
Muscle Hypertrophy
HIGH INTENSITY INTERVAL TRAINING (HIIT) Truths About the Keto Diet
ANTI-AGING & NAD+
‘23
musclemediaonline.com
MA R C H / A P R I L 2023
15
PUBLISHER Siamack Alavi EDITOR IN CHIEF Dr. Tom Fisher
Anti-Aging & NAD+
CREATIVE DIRECTOR Christian Garces ART DIRECTOR/ DESIGNER Alejandro Hermoso BUSINESS DIRECTOR Danielle McVey PHYSICAL PERFORMANCE Joseph Palumbo, IFBB Pro CONTRIBUTORS John Ambrosio , shley Cortes, Anne Fisher, CSW, Kaley Freehill, Kyle Gaudet, Mustafa Hajwel Jaida Hall, Dajour Harris, McKenna Kitterman, Mackenzie Levin, Alexis Lewis, Sebastian Moncayo , Nicholas Robinson, Matthew Volk, Emily Wilhelm.
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WHAT’S INSIDE: LETTER-FROM-THE-EDITOR 4 Bombed or Balmed…? TRAINING 8 Muscle Hypertrophy. 15 Anti-Aging & NAD+. 17 High Intensity Interval Training (HIIT). 20 All About Pre-Workouts. 23 Reducing Muscle Fatigue . 26 Reactivating the Parasympathetic Nervous System After Training.
TABLE OF CONTENTS
52
Truths About the Keto Diet HEALTH + WELLNESS 32 Self Esteem and Body Image. 34 Overtraining Explained. 36 Neuroplasticity. 42 Implantable Medical Devices. 46 Rest & Recovery for Performance. 48 Vitamin-D and Athletic Performance.
50 Carbohydrates & Performance.
DIET + NUTRITION 52 Truths About the Keto Diet
High Intensity Interval Training (HIIT)
17
54 One Potato, Two Potato….
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BOMBED OR BALMED…? By Dr. Tom Fisher, Editor-in-Chief
I
t has long been my usual practice to relate observations from my duties at the University as well as from my Private Practice here in my Editor-In-Chief Introduction. This month is no different, but I have been laboring over a potentially serious problem I have been witnessing in both camps. I am laboring over my narrative because I have been seeing the problem expressed in both harmful as well as humorous ways. I believe that they are both meaningful. But do I begin with the entertaining humor and end with somber caution (or vice versa)…? Regardless, I have seen both and have witnessed their presence increasing in terms of duration, intensity, as well as frequency. So, please bear with me as I ambitiously (perhaps overly so) attempt to link the two. This is proving to be quite a challenge, as the two camps represent two extreme ends of the same continuum… Oh well… I suppose it makes more 4 | MAR/APR 2023
sense to explore the negative while I attempt to end on a high note and leave you with that memory. So, let’s begin with something that I have seen developing over the past two years or so. Students, patients, clients, friends, and family have all seemed to be equally affected by the social disruption. Masking, social distancing, mandates, and lockdowns has left many with too much “alone time”. Many have sought a mechanism to help cope with the imposed restrictions. Many have turned to increasing their use of alcohol. Although this may seem like a poor substitute for socialization, it seems to provide some relief, at least in the short term. Many of the people I have asked have admitted that much of the increased consumption may be attributed to sheer boredom. In past EIC-Introductions, I have explained the Kubler-Ross “Stages of Grief & Loss” which offers a useful breakdown of the process of dealing with “Loss” (of freedom, choice, assembly, etc.). One of the
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 your questions to: drtom@musclemediaonline.com
most notable threads common to most people is the imposition of restrictions. In many cases, the restrictions and mandates were not volunteered, but were implemented and enforced. This is in stark contrast to situations where we sometimes voluntarily surrender some “freedoms” or “choices”.
LETTER-FROM-THE-EDITOR Vacations are an excellent example where such inconveniences are willingly embraced in the name of adventure. Please note that, oftentimes, increased alcohol consumption also accompanies vacations. However, it is not usually associated with boredom… Just a few words, now, to try to lighten the tone. What is it with lip balm? I’ll not use the most common brand names, but if you or someone you know is…”affected”, you know EXACTLY what I mean. In the diagnostic psychological world, there is a fine line between habituation and addiction. The incessant need for lip balm seems to cross that fine line… Not being one of those affected, I suppose that I am guilty by association. Many of my friends and family have several (read: dozens) of wee tubes stashed in pockets, cars, and virtually every room in the house. Is it just me, or is there some malevolent force at work here? Outside of my past work with addictions, I have never seen such a socially acceptable compulsive behavior. I, for one,
refuse to give in. Sadly, my defiant stand for independence does not go unnoticed. My cracked and bleeding lips give me away every time… Well, enough of that… What do we have to offer in this issue…? For those of you interested in workout regimens, Ashley explains some of the advantages of High Intensity Interval Training (HIIT). Kaley takes us through the process of muscular hypertrophy. Mustafa lists the factors associated with muscle fatigue. Jaida cautions us about the problems accompanying overtraining. John explores the vital role rest and recovery play in athletic performance. For any fitness fans, Dajour highlights the elements that comprise body image. Kyle examines the various implants available to monitor bodily function. Matthew takes into the wonders of the brain as he explains neuroplasticity. Mackenzie takes a look at the role and function of the parasympathetic nervous system. Our resident entertainment and nutrition expert, Anne, returns to reveal the amazing benefits of
incorporating potatoes into our diets. Emily looks at the other side of the coin as she explains the ideas behind the keto diet. For those of you more interested in physiology and supplements, Mckenna explains the advantages of taking a pre-workout supplement. Alexis explores the contributions Vitamin-D makes to athletic performance. Sebastian tells us about the function of carbohydrates as a primary source of energy. Finally, Nicholas spotlights some of the exciting new research involving NAD+ in the field of anti-aging medicine… Here, I’ve simply tried to make some sense behind the perceived need for alcohol and for lip balm. I’m not sure if they are truly related. Beyond that, I’m not sure which is promotes more dependence. That’s not really the point. However, if you can relate to either situation, you should take some comfort knowing that you have plenty of company…! Cheers…! (Whoops…) -Dr. Tom Fisher Editor-In-Chief
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TRAINING
MUSCLE HYPERTROPHY By Kaley Freehill
W
hen it comes to training an athlete, there has been a great deal of research regarding performance and exercise. Every athlete is not the same, so there are different physiques and learning styles for each athlete you are training. When properly training, muscles increase size, volume, and strength through a process known as hypertrophy. There are two different methods of hypertrophy that need to be addressed: sarcoplasmic and myofibrillar. By going through a training program, athletes can benefit from muscular growth, strength gains, and helping to prevent injuries. According to a 2019 study, hypertrophy is an increase and growth of muscle cells or tissues
based on exercise. “During exercise, our nerve impulses cause muscle contractions and continuous muscle contractions lead to an increase in protein synthesis and gains in muscle strength and size over time.” Our bodies go through a stimulation and repair process when repeatedly exercising and resting. “Exercising provides stimulation through muscle contractions and because of the repetitive movement, it causes damage to our muscle fibers. Afterwards, muscle growth occurs during the repair process of the broken-down muscle fiber.” Once allowing the body to rest, new muscle fibers repair the damage. A 2017 study outlined some of the benefits of muscular hypertrophy. They include “increasing muscle fiber size, work capacity, explosive strength, decrease body fat, growth in fast twitch (Type IIa and IIb) muscle
“When properly training, muscles increase size, volume, and strength through a process known as hypertrophy.”
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CONTINUED FROM P. 9 fibers, and few (if any) detrimental effects on endurance capacity.” By allowing muscles to develop, we can become stronger and adapt to greater fitness levels. Athletes tend to use resistance training as a primary method to experience hypertrophy. A 2020 study stated that resistance training helps increase muscle mass and develop strength. “By increasing ones’ muscle size, the contractile elements also increase along with volume of sarcoplasmic fluid within the muscle cell itself.” Although, there are some health concerns, a 2019 study suggested “Having low levels can increase a risk in several diseases: cardiovascular disease, cardio-metabolic risk in adolescents, Type-2 diabetes in middle aged or older adults.” However, hypertrophy can help muscles grow and increase in strength, despite having some minor associated health concerns. Sarcoplasmic hypertrophy focuses on muscle size. A 2018 study defined sarcoplasmic hypertrophy as “an increase in the volume of the sarcoplasmic fluid in the muscle cell, with no increase in muscular strength.” Sarcoplasm is a fluidic energy source surrounded by the myofibrils that are contained in the muscle fibers. “ATP, glycogen, creatine phosphate, and water are the fluids that help increase the volume in a cell to allow more space in the muscle fibers.” The study went on to suggest that, if an athlete wanted to train for “sarcoplasmic hypertrophy, they
“By allowing muscles to develop, we can become stronger and adapt to greater fitness levels.” 10 | MAR / APR 2023