Ahw45ywe5yphysical september 2015 by skymollusa

A NEW FITNESS MAGAZINE, COMPLIMENTS OF EUROPA SPORTS!

Physique Legend

RICH GASPARI How to reacH Your Peak after 50

see tHe INCreDIbLe CHANGes! THE FINAL RESULTS OF OUR DREAM PHYSIQUE MAKEOVER WILL BLOW YOUR MIND!

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pump you up! A New Way to Max Your Workout september 2015 WWW.PHYSICALMAG.COM

tHe 2015 ruGby WorLD Cup U.S. EAGLES STAR MIKE PETRI BREAKS IT DOWN FOR YOU

ÂŠ 2015 DYMATIZE.ÂŽ These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any disease. As individuals vary, so will results.

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Contents

september 2015

18 Features 24 GET SUPERCHARGED If you need a spark in the gym or just a serious boost other times of day, here’s what supplements and nutrients to take. These natural energizers will help keep you powered both mentally and physically. BY STEVEN STIEFEL

28 AGE OF THE AGELESS Successful in sports and business, physique legend Rich Gaspari encountered his toughest foe yet: Father Time. Here’s how the 52-year-old stays in tremendous shape while living a hectic life. BY JACQUES CORDRAY

32 “HOW DO YOU LIKE ME NOW?” See the final results of our Dream Physique makeover and the before-and-after photos of our 23 men and women. Mind. Blown. BY STACY ACHUA

38 MAKE WAY FOR RUGBY Rugby is a sport you should love, and now is the best time to get into it. USA Eagles star Mike Petri tells us what to expect at the 2015 Rugby World Cup this September, including the basic rules. BY TEAM PHYSICAL

Departments/Columns 8

From the Editor

Physical Transformation

Half a Person Meet a man who lost half his body weight and gained back his life.

ISSN Science Alert

Seriously Pumped

| INSIDER |

12 News & Research Breaking news and research in the world of health and fitness.

16 Gunnar’s World Tricks and tips to apply when you’re choosing a personal trainer.

18 Special Report

Strength guru David Sandler introduces you to a powerful new preworkout nutrient.

It’s finally here: chicken protein powder that’s the real deal.

Learn the top four exercises that every athlete needs to do to build power and functional strength.

Personal Trainer

IFBB Pro Dave Hawk answers your questions about training, diet and everything fitness.

CrossFit

20 Active Youth

22 Cutting Edge Check out these hot products on the market right now.

Swingers How to master the kipping pullup.

A NEW FITNESS MAGAZINE, COMPLIMENTS OF EUROPA SPORTS!

Physique Legend

Europa Games

Phoenix Rising The Europa Games Get Fit & Sports Expo triumphantly closes out the year in the sunny Southwest.

see tHe INCreDIbLe CHANGes!

RICH GASPARI How to reacH Your Peak after 50

THE FINAL RESULTS OF OUR DREAM PHYSIQUE MAKEOVER WILL BLOW YOUR MIND!

FEEL THE

poWer try these Nutrients for instant energy ISSN Exclusive!

WE WANT TO

pump you up! A New Way to Max Your Workout september 2015 WWW.PHYSICALMAG.COM

tHe 2015 ruGby WorLD Cup U.S. eAgleS StAr Mike Petri BreAkS it DoWN for YoU

07282015154128

PHYSICAL | September 2015

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ON THE COVER Rich Gaspari photograph courtesy of Gaspari Nutrition.

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FROM THE EDITOR Jim Schmaltz EDITOR IN CHIEF

Kimberly Richey CREATIVE DIRECTOR

EDITORIAL & ART

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Steven Stiefel EDITOR AT LARGE

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Volume 1 issue 7. Physical magazine is printed monthly in the U.S.A. ©2015 by Franklin Publications, Inc. Title is protected through a trademark registration in the U.S. Patent Office. All Rights Reserved. REPRODUCTION IN WHOLE OR IN PART WITHOUT PERMISSION IS PROHIBITED.

Girl Power! It’s here to stay.

t press time, we learned that Jen Welter, a female professional football player, was hired by the Arizona Cardinals’ coaching staff, making her the first woman to ever hold a coaching position in the NFL. Welter has a master’s degree in sports psychology and has worked in other capacities around pro football, but her hiring in the NFL is a milestone, and the Cardinals were applauded for their open-mindedness and foresight. Not long before that, a photo of college rugby player Georgia Page went viral. A sophomore at Lindenwood College in Missouri, Page was bloodied by a violent tackle, but continued scrumming as rivers of blood soaked her face and jersey. Her bloodied visage hit the Internet fast track, along with admiring comments referring to her as the “Rugby Goddess,” among other tributes. The overwhelmingly positive reaction to Welter’s hire and Page’s toughness would not have been the norm 10 or more years ago. Women aren’t just accepted on the playing field these days, they’re expected to be there, competing with the same determination as men. The fan support (and TV ratings) of the U.S. women’s soccer team in this summer’s World Cup is another example of the heightened status of the female athlete, as were the accolades directed toward Serena Williams, who won her sixth Wimbledon title in July. The genders will always have their differences, but male and female athletes use the same tools and techniques to improve themselves—and men respect that fact more today than ever. That’s one reason why we’re bringing on a new female voice to Physical. Halle Hillman (see page 48) will speak to our younger audience, sharing her expertise in dealing with the challenges of reaching your goals, whether it’s for physique improvement or honing your athletic performance. This summer taught us that female athletes can inspire male audiences on the biggest stages of global sports. We hope that Physical can continue to play a role in getting everybody—men and women, young and old—into the game.

JIM SCHMALTZ editor in chief

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PHYSICAL TRANSFORMATION by Mark Reichenbach

Half A Person ASHAMED OF HIS SIZE, THIS MAN LOST 250 LB AND REGAINED HIS ZEST FOR LIFE. I am now in the maintenance phase of my diet. (I have a problem with the term diet; let’s call it a “liveit”—I eat to live and no longer live to eat.) I currently maintain a body weight of 200 lb, 10 of which were

Name: Mark Reichenbach Age: 44 Hometown: Freeburg, Illinois Height: 5’5” Starting Weight:

440 lb Current Weight:

200 lb

Over the past three years, through diet, exercise and will power, I have lost 250 lb, which is 56% of my starting weight. I considered some form of bariatric surgery at one point, but decided to stick with the tried-and-true method: changing my lifestyle. Let me tell you about the beginning of my saga. My mother was the pivotal person in my life and gave me unconditional love. She fought many life-threatening diseases during her life. Surgical complications from a bout with cancer were her eventual undoing. At the time of her passing, my weight was about 440 lb. I wore a size 6XL shirt and had a 64-inch waist, and didn’t have proper funeral attire that would fit me. I finally settled on a rental, but I looked like a greeter at a second-rate casino. It wasn’t the proper tribute for my mom, and I felt ashamed. The very next day, I began my sojourn.

COUNTING CALORIES INSTEAD OF POUNDS I started off on the Atkins diet and lost 160 lb. Then I hit a plateau, which was

PHYSICAL | September 2015

discouraging. I did a lot of research and started counting calories. Using this method, I lost an extra 90 lb in three months. I prepare 90% of my food now, which consists mostly of veggies and fruits that I buy at the local farmers’ market in Belleville, Ill., where I’ve received a lot of help and support during my journey. My typical “out to eat” meal is comprised of 8 oz of protein, steamed veggies and a dry baked potato, with no oils or butter, which helps me control my calorie intake.

gained back by building muscle. The human body is an amazing and very adaptable machine. I work out three times a week at a gym, and also do yoga at home three times a week for a balanced overall routine. I also stretch daily, which is very important to lengthen the muscles and maintain mobility. I use dumbbells to hit the muscle groups separately, and follow a modified pyramid plan for weight and repetitions. I circuit train and superset with no rest in between exercises. This gives me aerobic and anaerobic benefits in one swoop. I also use the stairs at work as part of my daily exercise. I’m still a work in progress, but if I can inspire and teach just one person, it will all be worth it. I have achieved my goal not through luck or happenstance, but through research, trial and error, hard work, dedication and will power. n

COURTESY OF MARK REICHENBACH

HIS STORY

The important step is that first one. You will make mistakes—we all do. Just don’t give up. Find what works for you and stick with it.

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›

12 NEWS AND RESEARCH

Insider

›

16 GUNNAR’S WORLD

›

20 ACTIVE YOUTH

18 SPECIAL REPORT

›

22 CUTTING EDGE

EAT THE BEETLES

Insect protein is crawling up the list of inexpensive, renewable protein sources worldwide. Here’s why the U.S. should give bug protein a serious look.

f you watched Pixar’s “Inside Out,” you know that disgust is a basic human emotion we all share. But unlike fear and joy, disgust is learned and culturally based. This is one explanation why people in Thailand will happily chomp on fried crickets, while a typical American will run screaming if one jumps on his or her lap. Known as entomophagy, the human consumption of insects is far more common in Africa and Asia than in the West (Southeast Asians consume as many as 150–200 species of edible insects). But that could be changing, due to costs and environmental factors associated with traditional food sources. While Applebee’s may not be ready to serve live scorpions doused in liquor (a Chinese delicacy), insects may be coming to your supplement shelves soon in the form of powdered bug protein. While some are already on the market (mostly cricket protein), others are currently being developed, and for good reason—actually, several:

One industry professional intrigued by the potential of bug protein is Eric Hillman, co-founder of Europa Sports Products. “If you remember in the early ’80s, a lot of Americans were disgusted by the idea of eating raw fish,” says Hillman. “Now there’s a sushi restaurant in almost every neighborhood.” But it’s the powerhouse nutritional content that’s the real selling point of bug protein, says Hillman. “A 3.5-oz serving of grasshoppers contains 14–28 g of protein and only about 4 g of fat. It’s like a CrossFitter’s ideal food.” DO THIS! See if you can overcome the “ick” factor and stay open to the idea of a protein made from insect biomass. It just may be the inexpensive, potent supplement you’re looking for.

n Many insects are high in protein, low in fat.

VITAMIN D: BETTER WITHfood FOOD n Producing from insects is far less expensive than The sunshine vitamin is raising livestock. better absorbed when eaten with saysare researchers n fat, Insects a renewable food source that does much at Tufts University. Choose less damage to the environment than cattle and D3 when taking this allchicken production. important vitamin.

PHYSICAL | September 2015

LEFT TO RIGHT: ISTOCKPHOTO; THINKSTOCK

n Per pound, insects have more protein than beef or chicken.

Insider

NEWS AND RESEARCH

That Felt Good For Me, Too... Scientists have discovered that the feel-good effects from a workout can last as long as 12 hours. The findings, presented at a meeting of the American College of Sports Medicine, found that the

EAT OFTEN—JUST NOT LATE

exercise required to produce

PHYSICAL MAGAZINE RECOMMENDS YOU HAVE 5–8 FEEDINGS PER DAY, BUT DON’T SCHEDULE A SNACK FOR LATE AT NIGHT. ACCORDING TO A STUDY IN OBESITY, MICE THAT ATE LATE-NIGHT SNACKS GAINED MORE WEIGHT THAN THOSE THAT GOT THE SAME AMOUNT OF FOOD AND EXERCISE BUT DIDN’T EAT LATE AT NIGHT.

moderate intensity for only 20 minutes.

87%

That’s the amount of respondents in a survey who understand that the proper role of dietary supplements is to ill in the nutritional gaps within a whole-foods diet. The survey, conducted by the Council for Responsible Nutrition, proves that consumers understand the intent of these products, countering industry critics who claim otherwise.

LACK OF VITAMIN D LEADS TO INCREASED NFL INJURIES Pro football players who had low vitamin D levels suffered more muscle injuries, say researchers from the American Orthopaedic Society for Sports Medicine. According to lead researcher Michael Shindle, MD, “Eighty percent of the football team we studied had vitamin D insufficiency.” (The team was not identified.) Vitamin D levels were then classified based on time lost due to muscle injury. Those with the lowest vitamin D levels suffered the most muscle injuries. DO THIS! Studies continue to tout the importance of vitamin D, and the fact is that most Americans, even beefy NFL players, don’t get enough. Go for a daily dose of 1,500–4,000 IU of D3 daily.

Intermittent Fasting Works, Say Scientists Researchers at the Salk Institute for Biological Studies put intermittent fasting (IF) to the test, and the dieting technique delivered on the hype, at least in this animal study. Using two groups—one given unrestricted access to food, the other only allowed to eat during an 8–9-hour period per 24 hours—the scientists found that the IF group greatly improved body composition, adding lean mass and lowering body fat. Plus, the IF group improved exercise endurance more than the unrestricted group. DO THIS! IF isn’t for everybody, but this research shows that it may be a useful technique for itness-minded men and women.

CLOCKWISE FROM TOP LEFT: THINKSTOCK (2); ISTOCKPHOTO

this happy “afterglow” was

Insider

GUNNAR’S WORLD by Gunnar Peterson

THIS TIME IT’S PERSONAL Picking the right trainer is like picking the right spouse—only a little different.

INTIMATE KNOWLEDGE You should never rush into choosing a trainer. Make your list and check it twice, because you need to decide what’s going to work for you on a regular basis. Remember, this isn’t a one night stand; it’s a marriage. Or at least I think it should be. I say commit like you’re going the distance. Have that mindset from the get-go and do your best to honor it. (Yes, like a marriage.) That’s the first step in making the right choice. Do your homework and your due diligence. Do some recon on your own. Ask around, then look

who’s clean. You’ll thank me later.

Credentials. “Certified” means a trainer learned a lot and was able to regurgitate it during an exam. It doesn’t make them good or bad. There are plenty of certified trainers who I wouldn’t train with. There are also plenty of time-tested trainers who learned in the field before certifications even existed (and who never got certified) who I would be honored to train with, so feel it out and don’t rush to judgment.

around. There are a lot of fish in the sea, and there are even more trainers these days. Do you want a man or a woman? Do you want someone younger or older? Do you want someone who looks massive, shredded, athletic, fit or out of shape (but still knowledgeable)? Do you want someone who’s certified? Do you want someone who’s been in the game since Cro-Magnons roamed the weight room or someone who still has “online trainer certification” placenta on him but has never trained anyone? There are no right or wrong answers; you just need to ask yourself the questions to avoid wasted time and sticky (figurative not literal) situations.

FOUR TIPS FOR FINDING THE RIGHT MATCH Here’s my cheat sheet for finding that right person, and in turn I proffer it to you below in four categories.

Gender. Man or woman depends on your comfort level. Remember, as trainers we see people as people, so as the client, that might be a good way for you to look at it, too.

Appearance. If looks matter to you, get someone with a look you can trust. Get someone with a look that you aspire to. Get someone with a look that motivates you. If looks don’t matter to you, get someone

Age. As with appearance, age only matters if it matters to you. Some of the young guns want to turn the fitness field on its ear when it’s not always necessary. And some of the wise old sages should have been put out to the protein pasture years ago. Get to know the POI not the DOB. Bottom line: This is about your comfort zone first, and then who can get you comfortably out of it on a regular basis. Find someone who makes you want to show up, then work hard once you get there. That’s the right personal trainer for you.

GUNNAR PETERSON, CSCS, CPT, IS AMERICA’S MOST-SOUGHT-AFTER PERSONAL TRAINER. HIS CLIENT LIST HAS INCLUDED THE LIKES OF HOLLYWOOD CELEBRITIES SYLVESTER STALLONE AND BRUCE WILLIS AND ELITE ATHLETES TOM BRADY, CARMELO ANTHONY AND KEVIN LOVE.

PHYSICAL | September 2015

TOP TO BOTTOM: THINKSTOCK; COURTESY OF GUNNAR PETERSON

Take it easy there. Slow down. Scout it out. This is more than grabbing any old sweatshirt before you head to the gym. Think it through. You should put at least as much thought into this as you did when you decided who to go to prom with back in the day. (What was her name again?) This is serious. You’re going to show yourself at your best and your worst on the first date—and on a lot more dates after that. Unless, of course, you’re afraid of commitment. This is someone who’s going to hear all of your nonsense. This is who you’ll tell when you get engaged, when you’re sick, when you get a raise…or get fired. This is someone who’s going to see you in your pajamas right out of the gate! Choose wisely. This is your new trainer.

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SPECIAL REPORT by Team Physical

HOT CHICKS! Get ready for the next revolution in sports nutrition: highly bioactive chicken protein powder.

Here are other important qualities of this new protein source. n It’s clean: chX-iso chicken isolate protein powders are produced from UsDA chicken breast meat, chicken white meat and/or the meat remaining on the chicken frames, after chicken breast and legs are removed. n It’s biologically complete: it has all the essential amino acids including sulfur-containing methionine and cysteine, is rich in BcAAs, and has a high arginine content.

PHYSICAL | September 2015

chicken also has many vital nutrients, including essential proteins, essential lipids, vitamins and highly bioavailable minerals such as iron and zinc. n It’s more efficient: To meet the institute of Medicine’s (ioM) 50-g daily value, you

need only 38.9 g of chX-iso chicken isolate protein powder (see charts below).

Grams of ProteIn Powder to meet Iom’s 50-G daIly Value

Grams of ProteIn Powder to meet 50-G daIly Value

CHX-ISO 90

CHX-ISO 85 Casein (used for feeding study) Whey isolate (-histidine) ARC 70 Soy isolate Whey isolate Dried egg-white powder (-histidine) Dried egg-white powder Pea isolate Sprouted rice protein

39 41 44 49 58 62 67 76 86 91

Using the FAO (Food and Agricultural Organization of the United Nations) Amino Acid Scoring Pattern

CHX-ISO™ IS A REGISTERED TRADEMARK OF INTERNATIONAL DEHYDRATED FOODS, INC.

Look for the chX-iso chicken isolate protein powder, from multiple supplement makers, on supplement shelves soon.

Casein (used for feeding study) CHX-ISO 85 Whey isolate (-histidine) Soy isolate CHX-ISO 90 ARC 70 Pea isolate Whey isolate Dried egg-white powder Dried egg-white powder (-histidine) Sprouted rice protein

46 46 48 51 52 57 58 67 73 82 88

Top: ThinksTock (2)

Just about every bodybuilder or serious athlete has at one time lugged a Tupperware container full of grilled chicken breasts as part of their daily routine. Grilled, skinless chicken has long been the gold-standard source of whole-food protein for the fitness world, but it’s never found its way on the supplement shelves for a number of reasons. That’s about to change. chicken protein powder has finally arrived. perfected by international Dehydrated Foods, inc., the company’s chX-iso chicken isolate protein powder is a complete, highly digestible, nutritious and functional protein now available for athletes and anyone working to strengthen and build lean muscle. no grill needed. chicken protein is a more complete source of nutrition, containing proteins and nutrients that closely match those in human tissues. it’s quickly digested and balanced in rate of uptake and duration, offering fast recovery but sustained growth.

PerformanceDriven. Just like you. M.P.ACT – Pre Dymatize’s muscle performance activator with caffeine for quick and sustained energy and BCAAs, creatine, and beta-alanine to help you bust out more reps and help your muscles recover faster. Amino Pro – Anytime Increase your endurance with instantly soluble BCAAs to minimize muscle breakdown and support faster muscle recovery, and electrolytes, L-taurine, and L-citrulline to increase hydration, energy, and circulation. M•P•S – Post The 7g of BCAAs and 2.4g of whey peptides trigger muscle protein synthesis for faster muscle recovery and growth. HICA and KIC prevent muscle protein breakdown.

PRE

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ACTIVE YOUTH By Greg Werner, MS, CSCS

THE FANTASTIC FOUR You’re not working out unless you’re doing these exercises. As a recreational bodybuilder, chances are you’re obsessed with training the muscles you see in the mirror: biceps, shoulders and abs. But as an athlete, you think less of your muscles as a showcase and more as a vehicle to reach your goals on the playing field. But even if you’re only interested in your physique, you need to build your body’s foundational block of muscle mass. That foundation begins with the four big multijoint exercises: squats, bench presses, deadlifts and pullups. These exercises will spur growth and strengthen every major muscle group in your body. If you’re not doing the Fantastic Four, you’re not working out. THE BENCH PRESS The bench press is unquestionably the most popular free-weight exercise of all time, but people often use too much weight and poor technique. Follow the directions below and never use a weight that forces you to need a spotter throughout the entire rep. Forced reps are not the way to build strength.

1. Lie on the bench with a natural arch in your back, your knees bent and your feet flat on the floor. Your head, upper back and glutes should be the only parts on the bench. 2. Grip the bar shoulder-width apart or slightly wider and wrap your thumbs around the bar. 3. Lift the bar out of the rack and directly over your middle chest. On heavy sets, have a spotter give you a lift-off. 4. In a controlled manner, lower the bar until it almost touches your lower chest. Do not bounce the weight. 5. The angle of your elbows should be between 90 and 120 degrees of flexion. 6. Push the bar up off your chest in an explosive manner to the original starting position.

Points to Remember n The bar should move upward, with the finishing position directly over your chest.

PHYSICAL | September 2015

Do not push the bar back. n Do not bounce the weight off your chest. n Keep your glutes and upper back on the bench throughout the entire exercise. THE DEADLIFT There are three variations of this exercise: the conventional deadlift, the sumo deadlift and the Romanian deadlift (RDL). The conventional and sumo deadlifts are total-body lifts, and are great for overall growth. The RDL is utilized primarily as a hamstring, glutes and lower-back exercise.

3. Conventional: Use a hip-to-shoulder-width stance (find what feels best), and an alternating or overhand grip outside your legs. Sumo: Use a wider-than-shoulder-width stance with your toes slightly turned out, and your grip inside your knees. Push your knees out as you squat down to start the lift, similar to a ballet plié. RDL: Begin the lift with a wide grip and a slight bend in your knees, which you will maintain throughout the exercise. Push your hips back and lean forward over the bar. Imagine your spine is a steel rod. Lean over as far as possible without letting your spine flex.

How to Deadlift 1. Begin the conventional and sumo deadlifts with the bar on the floor. For the RDL, begin with the bar in a rack at mid-thigh level. 2. For the conventional and sumo deadlifts, squat down to the bar and always begin the lift with your hips lower than your shoulders and the bar pulled in close to your shins.

Points to Remember n For all versions of the deadlift, position your weight on your heels. Keep your shoulder blades together and an arch in your lower back. n Slowly build tension and pull the bar off the floor using your legs. Keep the bar as close to your body as possible.

THINKSTOCK

How to Bench Press

n Your shoulders, hips and the weight should move upward at the same rate. once your legs are straight, extend your hips and back until your body is fully upright. n Descent of the bar should follow the same path as the ascent.

THE PULLUP Pullups are hard, especially on the ego, since even gym veterans can manage only a handful. try anyway. Pullups stimulate the lats, deltoids and biceps, and are one of the best exercises for real-world functional strength.

Points to Remember n Always start from a dead hang and work

through your full range of motion. n if you need help, have a spotter grasp you around the waist or ankles and give you enough help to complete the reps. n if you can’t do any reps without help, begin with a weight-assisted machine. THE SQUAT known as the king of all exercises, nothing will increase your leg strength and size better than squats. this exercise stimulates growth in nearly every other muscle you have.

How to Pullup 1. Use an overhand grip, as this forces the lats to do most of the work. 2. Using a shoulder-width grip, grasp a stationary bar so your feet are not touching the floor. Bend your knees if the bar is not high enough. 3. keeping your legs still, pull your body up until your chin clears the bar. 4. Pause and slowly lower back to the start.

How to Squat 1. Place the bar across your upper back, making contact with both shoulders. Avoid placing the bar too high on your back; it should never rest on your neck. 2. inhale deeply, and slowly descend by pushing your hips back and flexing your hip and knee joints.

3. on heavy sets, go down until your thighs are parallel to the ground. on ultra-heavy sets, descend until your hamstrings are at or near parallel. 4. in the ascent, make sure you drive your shoulders back and keep your back as straight as possible. 5. As you ascend, hold your breath and keep tight intra-abdominal pressure through the sticking point, then exhale as you finish.

Points to Remember n keep your head and chest up at all times and focus straight ahead or slightly upward. n Maintain an arch in your back throughout. n Place your feet just wider than shoulder width, with your toes slightly pointed out and the weight distributed on your heels. n Don’t exhale at the bottom of the squat. this will cause you to lose core stability.

For video instruction of these exercises, go to physicalmag.com.

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3 JUMP-START YOUR WORKOUT Each serving of PROLAB FAST DISSOLVE CAFFEINE gives you a 100-mg energy surge with performance-enhancing benefits, such as improved mental focus, heightened energy and increased stamina and endurance. Not only do they taste great, but these portable tablets are also sugar- and calorie-free to support your training needs without compromising your dietary goals.

4 CREATINE PERFECTED MHP’S CRE5 provides an advanced blend of creatine monohydrate, creatine-HCL, creatine MagnaPower, creatine AKG and creatine AAB for maximum muscle volumizing and saturation. Its enhanced absorption allows you to build muscle and strength rapidly, and recover faster. It’s so powerful there’s no loading necessary. 5 GO FOR THE GOLD Each 24-g serving of OPTIMUM NUTRITION’S GOLD STANDARD 100% WHEY is packed with a fast-acting whey matrix that combines both whey protein isolates and hydrolyzed peptides for a potent blend of muscle-building power. It also contains Aminogen digestive enzymes for better absorption.

6 POWERFUL PURSUIT PURSUIT RX 100% WHEY PROTEIN helps you get stronger, faster. Packed with 25 g of whey protein per serving—and no artificial anything—your body will get the right level of BCAAs, especially leucine, which is vital for muscle protein synthesis and rapid gains. Try it in two delicious flavors: Rich Chocolate and Creamy Vanilla.

PHYSICAL | September 2015

7 X-TRA RECOVERY, X-TRA GAINS BSN’S AMINO-X is your muscles’ new best friend. With its Anabolic Amino Acid Interfusion technology, this enduranceand-recovery formula blasts your muscle cells with micronized BCAAs and other replenishing nutrients to heal and build. You’ll jack up protein synthesis and reduce fatigue for better results from your hard work.

8 SHAKE IT UP SMARTSHAKE’S three compartments easily store pills, powders, snacks, gym cards, keys, you name it—the possibilities are endless. With two or more cups, you can mix and match the interchangeable parts to create your own customizable shaker cup.

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Join the Physique Elite Dymatize’s duo, Elite Casein and Elite Whey, are a protein dream team. Men and women who are serious about the fitness lifestyle know the value of quality protein. But these days, even the casual gymgoer just interested in eating healthier and managing weight realizes the importance of protein in their everyday diet. Creating the ideal protein matrix in powder form is no easy task, and today’s food companies specialize in providing a range of options. Few have succeeded in protein-supplement development as well as Dymatize Nutrition.

ALL IN GOOD TASTE Dymatize produces a line of proteins under the banner of “Elite,” and it’s no idle boast. These are clean, potent isolates from dairy sources, and not only have they mastered the protein matrix, they’ve also delivered on exceptional flavoring. Of special note is their line of Elite Casein and Elite Whey proteins. Although they’re both from dairy, they’re far from similar in effects, making them the ideal team in delivering long-term protein synthesis. Here’s why they complement each other so well.

breakdown. This long-lasting effect is attributed to a delayed gastric emptying and slower absorption rate from the gastrointestinal tract to the blood. This is important when you don’t want hard-earned muscle burning away, which is one reason why casein is the go-to protein for nighttime, since its slow digestion will keep your body anabolic during the long fasting period of sleep. Dymatize Elite Casein is made from only protein sources with a PDCAAS (protein digestibility-corrected amino acid score) of 1.0 (a perfect score) or higher. One serving provides 24 g of slow-digesting protein and 10 g of BCAAs, glutamine and precursors.

BETTER TOGETHER While each of the Elite types of protein work well, putting them together provides your body with a longer and more effective anabolic window and anti-catabolic environment, supplying a steady stream of key amino acids for hours. This dynamic duo can be used morning, afternoon or before bed, as they provide longer recovery periods compared to either single-source protein.

n Dymatize Elite Whey. What’s so special about whey? Its main claim to fame is its high content of branched-chain amino acids (BCAAs), which includes leucine, a powerful amino necessary for muscle protein synthesis. Another important property of whey is that it’s a fast-digesting protein. Whey provides amino acids to muscle cells in less than two hours. These two properties make whey the ideal protein to take immediately before and after your workouts. Recent research has discovered that whey protein also contains protein fractions that are important for overall health, such as helping to lower blood pressure and body weight. Dymatize Elite Whey is a highly bioavailable formulation that delivers 25 g of cold-filtered whey and 5.5 g of fast-absorbing BCAAs, including 2.7 g of leucine, to help trigger muscle protein synthesis. n Dymatize Elite Casein. Studies on casein show that its anabolic effects can last up to seven hours, with a 34% reduction in protein

September 2015 | PHYSICAL

Try these 10 energy supplements for better workouts and more drive throughout the day.

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PHYSICAL | September 2015

TO HAVE GREAT WORKOUTS AND GET OPTIMAL RESULTS, you need to have plenty of energy. In fact, you not only need energy while you work out, but you need it at other times of day, too, so that you don’t feel zapped by intense training and recover efectively for your next training session. To make sure you’re covering all your bases, consider taking the following supplements that help energize your body through diferent physiological mechanisms. Physical gives you the rundown of what to take and when it take it so you’ll be a charter member of our energy-booster club.

BRANCHED-CHAIN AMINO ACIDS (BCAAs)

Boosting benefit: Supports enhanced workout endurance his category of amino acids includes leucine, isoleucine and valine. hese aminos are popular for their muscle-building beneits, but they also provide a healthy dose of immediate energy. hat’s because most amino acids irst travel to your liver, where the liver has the ability to break them down. BCAAs, on the other hand, tend to get spared by the liver and travel directly to the muscles, where they can be used as fuel. herefore, taking a BCAA supplement right before your workouts provides your body with greater energy for that workout. BCAAs also enhance energy by limiting fatigue via the brain. During exercise, a metabolite of tryptophan, known as 5-hydroxytryptamine (5-HT), signals the brain that the body is fatigued, causing it to reduce muscle strength and endurance. he BCAAs, and particularly valine, compete with tryptophan for entry into the brain. Several research studies have conirmed that taking BCAAs before workouts lowers the amount of the amino acid tryptophan that gets into the brain, and therefore the amount of 5-HT that’s produced, thereby reducing fatigue. What to boost: Take 5–10 g of BCAAs. When to boost: One dose 30 minutes before workouts and a second dose right ater workouts, for a total of up to 20 g per day.

CAFFEINE

Boosting benefit: Increases muscular strength and endurance. It’s no secret that cafeine jacks you up, but it also helps boost your strength during workouts. Research shows that cafeine taken an hour before workouts helps athletes lit more weight and/or complete more reps. Studies also show that cafeine blunts muscle fatigue so you can work out harder for longer. his is due to a couple factors: • First, cafeine increases the amount of body fat that gets burned during exercise, fueling you and sparing muscle glycogen. • Second, cafeine blunts muscle pain during workouts, which is what oten causes you to end your sets early. he problem with cafeine is that your body desensitizes to it with overuse. So if you drink cofee all day long, every day, it won’t be as efective when you need it to boost your workouts. he best strategy to take advantage of these cafeine beneits is to avoid it on rest days and only take it around your workouts. In addition, the anhydrous (dry) form has been shown to be more efective than cafeine taken in through beverages such as cofee, tea and soda. What to boost: Take 200–400 mg of cafeine. When to boost: Dose yourself about one hour before your workouts. You can also take in cafeine at this time through your favorite preworkout supplement.

By Steven Stiefel September 2015 | PHYSICAL

Boosting benefit: Uses body fat to provide energy in the form of ATP. his supplement ofers two advantages: 1) increasing energy for better muscle contractions; and 2) burning body fat to fuel muscle growth. CoQ10 is especially concentrated in the mitochondria, the power factories within muscle cells that produce the majority of the energy our bodies use by burning carbs and fat. his coenzyme encourages chemical reactions to take place within the ATp (adenosine triphosphate) cycle, and ATp is the main form of energy our bodies use. we do produce CoQ10 within the body, but ater we hit the ripe old age of 20, our ability to produce CoQ10 starts to decline rapidly. his means a drop in the body’s ability to produce ATp on its own. Research shows that supplementing with CoQ10 helps increase ATp production, boosting energy levels. A recent study from Japan reported that subjects who supplemented with 300 mg of CoQ10 per day for eight days had signiicantly less fatigue during exercise and recovered faster between exercise bouts. What to boost: 100–200 mg of CoQ10 twice a day. When to boost: Take one dose with breakfast and an equal dose at lunch or dinner, for a total of up to 400 mg per day.

CITRULLINE MALATE

Boosting benefit: Reduces fatigueinducing ammonia in your body. Our bodies produce ammonia when amino acids are metabolized (such as during exercise), and increased levels of ammonia produce fatigue. However, the amino acid citrulline helps with the removal of ammonia, delaying fatigue, especially during exercise. Citrulline also enhances nitric-oxide (nO) production in the body. nO increases blood low to exercising muscles, which helps to deliver more oxygen, carbohydrates, fatty acids and amino acids to the muscles, where they help to generate more energy. malic acid helps

Check Out These Hot Products 26

PHYSICAL | September 2015

the body convert the lactic acid that gets produced during exercise to energy, thus further helping to delay muscle fatigue. Studies conirm that when citrulline malate is given to subjects there is a signiicant reduction in fatigue and an increase in ATp production during exercise by about 35%. What to boost: Take 1–3 g of citrulline malate twice a day, for a total of up to 6 g per day. When to boost: Supplement one dose 30–60 minutes before workouts and the other with a whole-food meal. On nonworkout days, take both doses with whole-food meals.

CREATINE

Boosting benefit: Raises ATP production in your muscles. when you consider the beneits of creatine supplementation, you most likely focus on strength and muscle growth. However, the main way that creatine works is by boosting ATp production to increase muscle energy and endurance. unlike CoQ10, which produces ATp in the mitochondria of cells, creatine produces ATp right beside contractile units in your muscle cells. his means that creatine helps to produce a more rapid form

of energy than CoQ10 (but both are good). Creatine does this by gaining a high-energy phosphate molecule when it enters the muscle cell. his phosphate molecule is then donated to create the energy molecule, ATp. here is also evidence that creatine helps brain cells function better by providing them with quicker energy, helping with memory and cognitive function. In other words, supplementing with creatine provides both muscle and brain energy. What to boost: Take 2–5 g of creatine twice a day. When to boost: Supplement creatine before and ater workouts to fuel ATp action during workouts and recovery aterward, getting in up to 10 g a day.

BETAPOWER BETAINE

Boosting benefit: Enhances exercise endurance and ATP production. Betapower is a form of high-purity anhydrous betaine. Also known as trimethylglycine (Tmg), betaine is a compound found at particularly high levels in sugar beets, wheat, spinach and shellish. Betapower natural Betaine is 99%+ pure and derived from the molasses of sugar beets. It works on multiple THINKSTOCK. PREVIOUS PAGE: THINKSTOCK

COENZYME Q10 (CoQ10)

physiological levels that help to enhance exercise endurance, muscle growth and strength. Studies have also shown that betaine helps hydrate cells, thus improving vascular function while protecting vital organs. when weight-trained men supplemented with betaine for just two weeks, they experienced a 25% increase in bench-press strength and a 20% increase in muscle power on the bench press. hat far exceeds expectations for this nutrient. What to boost: Diferent products have varying doses of Betapower, usually in the range of 1.5–3 g. When to boost: It’s best to use before and ater exercise.

An all-day strategy to maximize energy, growth and well-being. UPON RISING Resveratrol Rhodiola rosea

50–500 mg 300–500 mg

WITH BREAKFAST CoQ10 Citrulline malate

100–200 mg 1–3 g

WITH LUNCH CoQ10 Green tea extract

100–200 mg 500 mg

GREEN TEA EXTRACT

Boosting benefit: Revs up your body without the jittery feeling of caffeine. green tea contains active ingredients known as catechins. hese antioxidants help to keep norepinephrine levels up. norepinephrine is a neurohormone that keeps your body revved up, somewhat similar to the way ephedra products worked. green tea also supplies cafeine for an added energy boost. However, the reason that green tea does not give you the same jittery feel as cofee or ephedra is due to an amino acid that green tea contains called theanine. his amino promotes relaxation by increasing the levels of gABA (gammaamino-butyric acid), an important inhibitory neurotransmitter in the brain. his makes green tea a good option for when you need a pick-me-up later in the day, but don’t want to risk not being able to sleep at night. What to boost: Take 500 mg of green tea extract twice a day. When to boost: Drink green tea throughout the day, or supplement with green tea extract in the aternoon and before bedtime.

8 THINKSTOCK

You’re Fueling Yourself

RHODIOLA ROSEA

Boosting benefit: Increases ATP and the amount of oxygen in your blood. Rhodiola rosea can increase ATp levels in muscle and has been shown to increase the level of oxygen in blood, which helps to boost muscle endurance. Having more oxygen in your blood encourages better workouts because it travels to working muscles, fueling them while you’re pumping out reps. his plant has a history of medicinal use dating back to the ancient greeks. Also known as arctic rose, rhodiola is considered a stimulatory adaptogen because it increases the body’s resistance to a variety of stress, such as chemical, biological and physi-

PREWORKOUT (Empty stomach) * Resveratrol 50–500 mg Caffeine 200–400 mg Rhodiola rosea 300–500 mg BetaPower betaine 1.5–3 g PREWORKOUT (With your preworkout shake)

Citrulline malate Taurine BCAAs Creatine

1–3 g 1–3 g 5–10 g 2–5 g

POSTWORKOUT Taurine BCAAs Creatine BetaPower betaine

1–3 g 5–10 g 2–5 g 1.5–3 g

BEFORE BEDTIME Green tea extract

500 mg

* For best results, take these 10–15 minutes before ingesting your preworkout nutrition, but these supplements can also be taken with your preworkout shake.

cal stressors. hese beneits are good for those who train with intensity, casually or those seeking improved health. What to boost: Try 300–500 mg of Rhodiola rosea. When to boost: Take one dose in the morning and another about 30–60 minutes before you train. It’s best to take rhodiola on an empty stomach (i.e., about 10 minutes ahead of your preworkout shake or meal, so that it will hit your system at the right time).

TAURINE

Boosting benefit: Increases muscle endurance and strength. his amino acid helps to boost strength and endurance in your muscle tissue. Research shows that when taurine levels in muscle ibers drop (which happens during exercise), muscle endurance and strength also decline. Research also conirms that when subjects supplement with taurine, they experience an increase in muscle endurance and strength. A recent study even found that when subjects supplemented with taurine, cafeine and creatine, they were able to increase the number of reps they could complete during a weight workout. What to boost: get in 1–3 g of taurine. When to boost: Take 30–60 minutes before workouts and immediately ater, for a total of up to 6 g per day.

RESVERATROL

Boosting benefit: Improves muscle endurance and life expectancy. It’s good to fuel activity in the here and now, but it’s also good to fuel it in the future. Resveratrol provides both advantages. his compound—found naturally in grape skins, blueberries, cranberries and even peanuts— helps boost muscle endurance as well as promote the ultimate form of endurance: longevity. One way that resveratrol works to increase energy is by increasing the number of mitochondria in muscle cells. Since the mitochondria are the power plants of all cells in the body, having more of them means you can produce more energy—both in the short term and over a lifetime. Consider the beneits of pairing resveratrol with CoQ10: creating more tiny factories that work more eiciently for better energy production. What to boost: Supplement 50–500 mg. When to boost: Take two doses a day, getting in one irst thing in the morning on an empty stomach and the other about 30–60 minutes before workouts, for a total of up to 1,000 mg per day. n

Nicknamed “The Dragon Slayer,” physique legend Rich Gaspari takes on perhaps his greatest foe: aging. Here’s what he’s learned.

Age of the Ageless COURTESY OF GASPARI NUTRITION (2)

BY JACQUES CORDRAY

FROM THE FIRST MOMENT HE STEPPED onstage at the beginning of his 11-year pro bodybuilding career, Rich Gaspari set a standard in conditioning that every other bodybuilder would chase from that point onward. Armed with full musculature, extreme vascularity and deep striations, Gaspari won nine IFBB contests and earned three secondplace inishes in the Mr. Olympia, inishing runner-up to training partner Lee Haney each time. Gaspari earned the nickname “he Dragon Slayer” on his way to becoming one of bodybuilding’s all-time greats. Today, Gaspari, 52, is long retired from competitive bodybuilding but is still a big name in the industry as the founder and head of Gaspari Nutrition, one of the most successful and enduring sports supplement companies around. he recipient of the Arnold Schwarzenegger Lifetime Achievement Award

in 2013, the New Jersey native is also a member of the IFBB Hall of Fame. Despite his great success, aging presented new challenges to him, so at age 48, he decided to try to get back into competition shape. Like many self-made men, Gaspari approached the task the old-fashioned way: trial and error, putting his reputation as a physique legend on the line. he experience forced him to test not just his body, but his mind and spirit as well. “I had made too many excuses for why I didn’t have the body I wanted,” says Gaspari, who, like all of us, has many responsibilities and time commitments to accommodate in his personal and professional life. “But I wanted to say to myself and millions of others, there’s no excuse for not getting in shape.” He recorded his experiences in a recent book, “51 Days: No Excuses,” an autobiographical

account of how to overcome adversity and reach your goals (see sidebar for more). Older, wiser, with a physique that would be envied by a man half his age, Gaspari continues to build on what he’s already accomplished. We caught up with him just weeks before the Olympia Weekend in September to get some tips on staying in shape as you age.

take a look RICH GASPARI AND LEE HANEY TRAINING TOGETHER IN THEIR PRIME. September 2015 | PHYSICAL

PHYSICAL MAGAZINE: So you’re just like anybody else who struggles with staying fit as you age? RICH GASPARI: When you’re in your 40s or 50s, you’re established. You have a family, a career, and a lot of responsibilities. i have a very hectic schedule, and it becomes a lot harder to get to the gym and prepare my meals. But it’s important to me. i go to the gym to let of stress. i consider the gym to be like my yoga. PM: Has your training changed over the years? RG: i still train ive days a week, but my weight

training is diferent. i go much quicker, with less rest in between sets, so i get my heart rate up from doing weights. i use supersets, drop sets and train to failure, but i don’t have to lit my heaviest to get my muscles fatigued. i do some cardio, 20, 30 minutes three times a week, too. PM: How does your recovery differ now? RG: my training sessions don’t last more

than 40 minutes. When i used to train competitively, i would be in the gym for over an hour and a half. i’m recovering more and i’m doing less because i’m in the gym less. And i’m actually seeing more gains by doing less. i can do only 8 sets for biceps and it’s enough to get my biceps to grow, so the workouts take less time. PM: What about your diet? RG: i do eat very clean. i’m gluten-free. i don’t

take in a lot of salt. Low fat. i stay away from any type of reined sugars and processed foods. i eat six meals a day, with three solid meals and

RESULTS, NOT EXCUSES Rich Gaspari’s rise wasn’t without obstacles and turmoil. What he learned in overcoming the odds gave him insight on the mental and physical tools you need to reach your full potential. This is at the heart of the philosophy that drives his book “51 Days: No Excuses.” “It’s not just a bodybuilding book,” he says. “I went through adversities in my life, and had to overcome them to get myself in shape in 51 days. That’s what the book is really about. How to maintain a positive outlook on life, where you don’t make excuses and are able to reach your goals.” In the book, Gaspari teaches you techniques that can be applied across the board to other parts of your life. It’s about developing the confidence that you can achieve any realistic goal that’s eluded you in the past because of obstacles that really aren’t obstacles—they’re just excuses that you can overcome if you put your mind to it. You can order “51 Days: No Excuses” wherever books are sold. For more on Rich Gaspari, visit gasparinutrition.com.

three protein shakes. Using a protein supplement makes it easier to stay regimented. PM: What are some of the mistakes you see people make in the gym? RG: i see exercises done improperly, where people don’t focus on the muscles that they’re training. You have to work the muscle at the right angle. For example, they’ll do a dumbbell side lateral, but they don’t keep their elbows up higher than their forearms when they raise the weight up. You can use a little swing of momentum as long as you’re still contracting that muscle, as with the Weider Cheat principle, but

MOTIVATE YOURSELF WITH SUPERPUMP MAX! One way to increase your motivation to train is to take advantage of cutting-edge preworkouts. Rich Gaspari gets revved up using one of his own company’s creations, SuperPump MAX. “It really helps motivate me for my workout,” says Gaspari. “Taking a preworkout like SP MAX can really stimulate you to do your best in the gym.” SuperPump MAX is a mind/body activator, armed with innovative formulations, such as CogniDRIVE Acceleration Matrix, which includes a blend of caffeine, tyrosine and glucuronolactone; PhosphoDRIVE Signaling Complex, which includes Creatine Magna Power; and 4 g of citrulline, 4 g of leucine, 1 g of Carnipure and loads of other anabolic activators per serving. It’s also packed with vitamins, minerals and electrolytes to help maintain proper muscle function and hydration. It’s a powerful formula, so start with smaller doses to gauge tolerance. Of course, always check with your doctor before beginning any new training or supplement program.

PHYSICAL | September 2015

they don’t understand intensity. hey’re not using a full range of motion. hey’re not focusing on the muscle that they’re training. hey’re not contracting or extending that muscle fully. And that’s what’s causing them not to make the gains they want to make or to get injured. PM: How has the fitness lifestyle helped you in other endeavors in your life? RG: Joe Weider, who was a mentor to me, always said the discipline and positive thinking of a bodybuilder could be used in any type of business, and i believe i’ve used what i’ve been able to do with bodybuilding and parlayed it into my business. i’m able to maintain a positive mindset, be organized and stay structured. PM: What advice would you give to somebody who is just starting out with training or coming back after a long layoff? RG: don’t expect results overnight. hey take time, but you will see results through consistent training. You have to start slow but stick to it. i know there are people who were great athletes in high school and college, and then they got a job, got married and all of a sudden they’re in their 40s and they go back to the gym and think they’re going to follow the same routine they did when they were in school. You can’t do it. You have to crawl before you walk, but those gains will come if you stick to training and eating properly, no matter what your age is. n

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HOW DO YOU LIKE ME NOW?

“

In the finale to the three-month Dream Physique program, our 23 men and women

step out for the big reveal. BY STACY ACHUA

uccess is measured in many diferent ways. When it comes to a itness transformation program, you deserve to take a bow just for inishing it. Twelve weeks of lifestyle immersion in a dedicated trainingand-nutrition makeover can be a challenge, but as anybody who lives the itness lifestyle will tell you, it’s well worth it. You don’t just feel better and look better, but you also learn the tools it takes to maintain your progress and perhaps even improve on it.

PHYSICAL | September 2015

EVERYONE WINS! he before-and-ater pictures that follow attest to the amazing transformations each of the participants of the Dream Physique program made under the expert tutelage of Dave Hawk, IFBB professional bodybuilder and Physical columnist. Everyone looks great and made impressive changes,” boasts Hawk, “but I’d like to draw attention to a few of the standouts.”

First, the men: n John shredded 36 lb and took 10 inches of his waist, while adding muscle to his chest, back and arms.

PREVIOUS PAGE: ISTOCKPHOTO. ALL PARTICIPANT PHOTOS: ALAN J. KING

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

207 16.75 45 34

200 17.75 47.5 30

DAY 1

DAY 90

210 15.5 45 40.75

205 16.75 47 37.5

n Adam also took 4 inches of his waist and added 2.5 inches of muscle across his chest and back for a rock-hard physique. n George lost a whopping 38 lb and took 7.5 inches of his waist, while boosting his strength and stamina. n Jason K. ripped up 10 lb, gained 2 inches on his chest and took 3.5 inches of his waist.

Now, the women: n Mia, at 47 years of age, lost 24 lb and took 4 inches of her hips and 3.75 inches of her waist, while gaining a shapely itness igure. n Kathy, also 47, lost 14 lb and took 3.75 of her hips and 3 inches of her waist. Check out

her six-pack and muscled physique. “Whoever said women shouldn’t have muscle?” quips Hawk. n Caitlind, a hardgainer, was able to gain over 1.5 inches of curvy muscle on her upper torso, added 2 quality pounds of mass to her frame and close to an inch on her shapely guns. Boys, stand back. n Michelle also lost 8 lb and gained lean muscle on her arms and shoulders, while taking 4 inches of her waist. Of course, all of the participants made big improvements. Here’s how they stuck the landing in the last four weeks.

Adam

Amanda

Amy

Age: 29 Height: 5’6”

Age: 21 Height: 5’6”

Age: 45 Height: 5’6”

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

140 12 33.5 26.5

129 12 33 24

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

118 11 34.5 29

112 11 35.5 26

Bill

Boz

Caitlind

Age: 62 Height: 6’

Age: 28 Height: 5’7”

Age: 21 Height: 5’4”

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

200 17.5 44 37

190 18.25 47 33

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

104 10.25 32 24

106 11 33.5 23.5

September 2015 | PHYSICAL

DREAM PHYSIQUE MAKEOVER part three

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

135 11.75 34.5 28.5

130 12 35.5 26

DAY 1

DAY 90

131 11.5 36.5 27.5

120 11.5 37.5 24

DAY 1

DAY 90

185 15 43 37

182 15.75 45 32.75

Deanna

GETTING INTO THE HABIT

Age: 24 Height: 5’4”

hose of you with a month let before your own personal before-and-ater photos will be happy to know that things get easier from here on out. Not because we’ve turned the thermostat down on the training and dieting, of course. Instead, it’s because your body has adjusted to the demands you’re continually placing on it and shouldn’t complain as much anymore. Says Hawk: “It’s like you got the train going; now you just have to keep it going.” he beauty of getting this far into a program is that much of the hard work is done. Hawk explains: “Ater you put in a good six to eight weeks of regular training, you’ve built the mind-muscle connection, and you start to understand the training, how to use

multiples of diferent exercises, how to mix and match body parts and types of sets.” hat’s why for this inal month, Hawk basically let the program design to the participants. While the training splits for both the men and women were exactly the same, there were still changes, many of them tailored to each individual participant. “By the time they’re getting into their eighth week, people really understand how their body feels, which exercises they like, which exercises they don’t like, which exercises they can tell are working better for them than others,” says Hawk. “In the last four weeks, we would adjust that part of their program to best suit their body and goals, whether it was building or cutting or just shaping.”

Diana

Erica

George

Age: 41 Height: 5’3”

Age: 28 Height: 5’2”

Age: 54 Height: 5’11”

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

161 14 37.5 32.75

150 14 39 29.5

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

235 16 47.75 46

197 16.5 47 38.5

Greg

Jackie

James

Age: 45 Height: 5’10”

Age: 24 Height: 5’2”

Age: 27 Height: 5’9”

PHYSICAL | September 2015

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

111 11.25 33.5 27.75

108 11.25 34 24.75

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

190 16.5 43.25 34.75

162 17 44 29.75

CHEAT TO WIN Are you inding it easier to stay on your diet without frequently fantasizing about French fries? hat’s because, with the training regimen, your body has adapted to your new lifestyle. Compounding the body’s amazing ability to adapt is your brain, which can see the progress you’ve made and won’t let you jeopardize it by doing too much cheating. Ironically, however, Hawk says that at this point in the program, a little bit of cheating is not only allowed, but should be celebrated—within reason. “From doing this regimen and getting used to it, your metabolism is now going so fast that your body will actually burn extra calories,” Hawk says. “here will be days where you can take in a few more calories.”

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

184 15 41 32.5

174 16.25 43 29

DAY 1

DAY 90

135 11.25 34.5 27.75

130 11.5 34 26.25

Sounds sensible, but it’s not a license to gorge. “You’re always going to have to adjust your calories,” says Hawk, referring to the principle we introduced last month of tracking your weight changes and adjusting your calories to maintain a steady loss of between 1 and 2 lb per week. “But once you get your body in a certain groove and you kick up your metabolism, it’s not going to be as hard to adjust.” Hawk’s advice is to uphold your dietary vigilance most of the time, but don’t berate yourself if you occasionally have a little slice of something sweet. “If you’re out with family or with friends and you’re trying to enjoy the occasion, don’t overdo it, but you need to enjoy your life while you’re getting in shape,” he says.

Jason F. Age: 23 Height: 5’9”

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

181 15 41 33.5

176 16.5 42.75 33

Jason K.

John

Kathy

Age: 34 Height: 5’11”

Age: 40 Height: 6’

Age: 47 Height: 5’6”

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

240 16 47 46

204 17 47.5 36

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

140 12.75 36 29.5

126 12.75 37 26.5

Krystal

Lori

Madeline

Age: 30 Height: 5’2”

Age: 36 Height: 5’4”

Age: 20 Height: 5’2”

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

157 13.5 35.5 32.5

145 13.25 35.25 27.75

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

138 12 36.5 29.5

129 12.25 37 26 September 2015 | PHYSICAL

DREAM PHYSIQUE MAKEOVER part three Mia

Supp Up

Age: 47 Height: 5’5”

No training-and-nutrition plan is complete without an effective supplement regimen, but no product is a miracle worker. As Hawk says, “A good, healthy diet with the right calorie count coupled with consistent exercise is always necessary for people to get in the best shape. Quality supplements just help speed up the process.” To quicken their gains and losses, the Dream Physique participants used these supplements. n Dymatize ISO•100 and Dymatize Elite Casein XT are greattasting protein formulas that are essential to help you gain and maintain a lean and muscular physique.

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

135 12 36 27.5

111 11.5 35.75 23.75

n MusclePharm Assault (for men) and Miss Fit Ignite (for women) are powerful preworkout supplements that boost ATP and nitric-oxide levels to support increased strength and performance while helping to improve mental focus.

Michelle Age: 27 Height: 5’5”

n MusclePharm Shred Matrix is a go-to diet aid that supports increased definition by helping you burn both fat and calories faster while aiding the preservation of lean muscle. n BarnDad’s FiberDX is a natural, time-released, soluble and insoluble fiber matrix that naturally reduces hunger and supports visceral fat loss, lean muscle and a healthy digestive system. It slows the digestion and absorption of sugars and carbs, which helps reduce insulin spikes and allows glucose to be metabolized more effectively. Add it to any protein shake or beverage. n UC-II is a revolutionary joint supplement that allows active individuals to exer-

cise hard while supporting joint comfort and health. UC-II is a patented ingredient shown to help joints stay flexible while reducing pain and inflammation. n iSatori ISA-TEST (men only) is a natural testosterone stimulator

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

142 11.25 36 29.75

130 12 36 25.75

with Rapid Bio-Diffusion technology, which allows for 200% faster absorption. The formula helps increase testosterone and other potent anabolic hormones, while helping to reduce estrogen. It also will help to increase muscle and strength gains, while supporting sex drive. n SmartShake has three compartments that allow you to easily store

Ray

pills, powders, snacks, gym cards, keys, you name it—the possibilities are endless. Durable and colorful, a SmartShake is great for any activity in or out of the gym.

Age: 57 Height: 6’

BEING FIT MAKES EVERYTHING BETTER

Weight Rt. Arm Chest Waist

DAY 1

DAY 90

222 15.5 44 41

200 16.5 45.5 36

PHYSICAL | September 2015

All 23 of our participants upended their lives and endured grueling workouts to make stunning transformations to radically change their looks in just a few short months. But they’ve also launched themselves into a new lifestyle. A transformation program like this can easily turn into a lifelong quest. As always, Hawk ofers words of wisdom: “Everyone’s diferent. Some people can achieve tremendous results quickly, while others take a bit longer. I guess when you talk about what

can be learned by doing this program, it’s that consistency and slowly chipping away at your goal and giving yourself a little bit more time helps you reach and maintain that goal.” We wish you luck in reaching all your goals, no matter how long it takes. n

Get the Entire Workouts Online! GO TO PHYSICALMAG.COM FOR THE COMPLETE PROGRAMS.

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MAKE WAY FOR RUGBY 38

PHYSICAL | September 2015

The 2015 World Cup of Rugby is bringing new attention to this fast-growing sport. We asked Mike Petri, one of the top U.S. players, to tell us all about it.

F Scrum and Run: U.S. star Mike Petri (with ball) eludes the pack for open field.

For a sport that’s been played in the U.S. since 1870, rugby is still a puzzle to many Americans. Sometimes called “tackle basketball on grass”—in fact, James Naismith, the man credited with developing basketball, was trying to create an indoor version of rugby—it’s one of the fastest growing sports in the nation among high schools and colleges. Still, as mainstream spectator entertainment, rugby remains of the radar. hat could soon change. he sport will reach new levels of visibility this September as the Rugby World Cup kicks of on September 17 in England, the country of the game’s birth. his is the eighth rendition of the tournament, held every four years, and is shaping up to be the most successful Rugby World Cup in history. And while the sport is celebrated in the U.K., Australia and New Zealand, it still lags in popularity in the States. Rugby’s nonstop action and bash-and-smash style would seem an easy sell to a country that cherishes its football, but the game can come across as disorganized chaos to the uninitiated. he days of rugby being misunderstood and underappreciated will quickly come to an end if Mike Petri has anything to do about it. A high school science teacher by profession, Petri, 31, is a star player and former captain of the USA Men’s Eagles national rugby team, and one of the sport’s most enthusiastic champions. A veteran of two World Cups, Petri has been playing competitive rugby since he was 14 years old, starring in the position of scrum-half and scoring the only try (rugby’s version of a touchdown) against the Russian team in the 2001 World Cup. Petri will be a key component of the 2015 American team, but he won’t be part of the U.S. squad that will compete in the 2016 Games in Rio De Janeiro, where rugby will make its Olympic debut. he Olympics will host the sevens style of rugby (seven players per side), which is diferent than the rugby union rules (15 players per side) used for the World Cup (see sidebar). Any way you play it, rugby is a passion for Petri, who even wrote a children’s book devoted to the sport (see sidebar). We spoke to him earlier this summer to get his take on the World Cup and the game he loves.

September 2015 | PHYSICAL

PM: So unlike football, the offensive squad is also the defensive squad. MP: Yes, everybody plays both ways. It’s like basketball and hockey in that sense. When a turnover happens, it’s instantaneous. You have to switch mindsets from ofense to defense very quickly. PM: So you’re not softies like those guys in football? MP: [Laughs] No, no. Diferent. Diferent strategy, diferent game entirely. PM: What drew you to rugby? MP: At irst, it was just an opportunity to play a spring sport in high school. I didn’t really know much about rugby, but, as it turned out, my dad had played rugby in high school before going on to play college football. He said, “It’s an amazing sport.” He enjoyed it more than football and showed me some of his memorabilia from playing overseas in Europe.

PM: So your dad convinced you to play? MP: Deinitely. I went to tryouts and probably didn’t touch a rugby ball for the entire irst month and a half. All we did was run and do pushups, and run more and do more pushups, and also a lot of body-weight exercises. It kind of expressed this idea that rugby was a game for really physically it people. It incorporated aspects of other sports that I enjoyed, and kind of meshed it all into one awesome game. PM: You’re a high school teacher? MP: I am. I’m a math and science teacher at Xavier High School in New York City. I’m an alum of the school, and they knew when I signed up for the job that I wanted to pursue my dreams of playing rugby at the highest level. And I’ve been very fortunate that they’ve given me unwavering support for the past several years and have really gone out of their way to accommodate my ambitions. PM: And is it difficult to get your rugby career in while being a teacher? MP: It’s deinitely a challenge. I’d be lying if I said it was easy, but I am very fortunate to have an outstanding support staf. My family, my wife is really supportive of what I do. I have a great club that I play for here at home with the New York Athletic Club, and they’re very understanding of my commitments. And, most importantly, Xavier High School.

A KID’S GUIDE TO RUGBY Mike Petri, a high school teacher who is a veteran of the U.S.A. Men’s Eagles rugby team, tells us rugby is a great sport for children. And he should know—he wrote the book on it. “R Is for Rugby” is a children’s illustrated guide that Petri wrote to introduce children and their parents to the sport. It’s a teaching tool that he also hopes will demythologize rugby to parents who are worried it may be a little too rough-and-tumble for kids. “With any contact sport there’s hesitation from parents, be it football, hockey, wrestling or rugby,” says Petri, who began playing as a teen. “But I can tell you that rugby is statistically one of the safest contact sports available for kids. The coaches who teach the techniques and tactics are absolutely top-class. And one thing that’s great about rugby is that officials, referees and coaches are very strict about playing cleanly and by the rules. Rugby instills a culture of respect for others across the board.” To learn more about the book and to purchase, go to risforrugby.com or amazon.com.

PHYSICAL | September 2015

PM: Is it true that you actually train in the high school gym? MP: I do. I train at the high school gym, usually on my own. PM: Is there a rugby team at the school? MP: We have a varsity rugby program. I’m the assistant varsity coach. We have more than 125 players in our program, and it’s probably one of the most esteemed high-school-rugby traditions. For the past 30 years, we’ve continually competed for national titles, and this year was no diferent. PM: To excel at rugby, what kind of training do you do? MP: I do a good balance of everything, really. I’m in the gym probably three to four days a week—four days in of-season, and then usually about three days in-season. I do full-body workouts, circuit training, a lot of explosive exercises, a lot of cleans, snatches, box jumps, tire lips. And then, of course, because it is a very explosive game, you have to really work on your SAQ: speed, agility and quickness. PM: What do you do for SAQ? MP: I get some ladder work in, hurdles, some quick footwork drills and some explosive acceleration drills. Built into that is a recovery day—you have to take about one day during the middle of the week to let your body rest and recuperate, so you can do it all over again the following day. he day ater games are generally recovery days, too. PM: What do you think is the biggest misconception Americans have about rugby? MP: he average person equates rugby to what they experienced with college rugby teams. And I think you’ll ind that the game today is very diferent. Rugby is full of elite athletes with scholarships, guys who are now training for the Olympics or playing professionally. Sometimes it’s diicult for people to genuinely understand how phenomenal rugby is, how elite it is, and how people dedicate their lives to being the best rugby players they can be. It’s a very serious sport throughout the country in both men’s and women’s programs. PM: And where do you see rugby going in the U.S.? MP: I think that rugby is going to grow very rapidly at the youth levels. It’ll take some time before we really see an impact on the professional levels in the male and female

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PHYSICAL MAGAZINE: You play the position known as scrum-half. Explain to people who don’t know rugby what your duties are. MIKE PETRI: A scrum-half is a playmaker, like a point guard in basketball or quarterback in football. And then defensively he’s like a free safety in football. He helps to lead from right behind the defensive line, like a ield marshal, to organize the defense.

Know Your Rugby Here are the differences between the rugby styles of the World Cup and the Olympics.

categories. I think that women’s rugby will soon become a varsity sport in the intercollegiate competition in the NCAA. I think certainly you’ll see men’s and women’s sevens programs being much more apparent around the country to produce Olympic-caliber athletes. I think you’ll see a raised awareness of rugby as a sport in general.

There are two styles in which rugby is played: rugby union and rugby sevens. The Rugby World Cup, which begins on September 17, is played under rugby union rules. The 2016 Olympic Games will feature sevens. The biggest difference between the two is the number of players: rugby union has 15 per side on the field, and sevens have seven each. We asked Mike Petri, American rugby star, to break it down for us. “Seven-on-seven is what is in the Olympics,” he says. “It’s more conducive to the Olympic schedule. It’s a tournament style where you can play up to three or four games in one day. The games last a total of 14 minutes each, with two seven-minute periods and a one-minute halftime. There are seven players on each team on a regulation-size field, so you can imagine it’s a very fast game where mistakes are critical. One missed tackle can lead to a 90-meter score. “Traditional rugby union is where there are 15 players on each team on a regulation field,” continues Petri. “You play two 40-minute periods with a short halftime break. It’s not that it’s not as fast-paced; it’s probably a bit more physical, a bit more tactical, and there’s probably slightly more strategy involved in a fifteens game because it lasts quite a bit longer.”

SOME GENERAL RULES OF BOTH STYLES:

› The ball. A rugby ball is oval like a football but rounder and less pointed, and it doesn’t have laces. It’s usually made of leather and comes in one of three sizes.

› The field. Like soccer, a rugby field is called a pitch. It’s sized more like a soccer field, with end zones and goalposts similar to those of American football.

› The players. It is legal for all players on the field to run, pass, kick and catch the ball. LikePM: I’ve read an article where you said rugby has a unique culture. Can you expand on that a bit? MP: It’s kind of like a global fraternity. No matter where you go anywhere in the world, you can show up at a local rugby club and you’ll be treated like family. here are millions of rugby players around the planet, and they look ater their own. It’s really amazing to feel so welcome when you’re in a foreign place, simply because you’re a rugby player. PM: As rugby gains popularity, are you worried it may lose some of that? MP: No, I don’t think so. Rugby has such a strong cultural foundation that what rugby embodies will never be lost. People who play it have a huge amount of respect for the game. here is no single player who is bigger than the game of rugby. PM: Are you aspiring to be on the 2016 U.S. Olympic team? MP: I traditionally haven’t played sevens. I’m really proud of those guys and I’m really excited for them and, more importantly, for rugby in this country. As an athlete, any opportunity you get to compete at that high a level would be something you’d embrace. But right now my focus and my attention is on the upcoming Rugby World Cup with the iteens team.

wise, all players must also be able to tackle and defend, making each position both offensive and defensive. There is no blocking like in football. › The pace. Like soccer, with no pause for possession changes. › Ball movement. Here’s the big difference between rugby and football: forward passes are NOT allowed in rugby. The ball may be passed to any player, but only laterally or backward, never forward. Players with the ball may run until they are tackled, step out of bounds or run beyond the goal line. › Scoring. There are four ways to score: a try (five points), which is like a touchdown; a conversion (two points), which is like an extra point in football; a penalty kick (three points) is like a field goal; and a drop goal (three points), the result of a successful drop kick. “You have to get the ball over the goal line, and then once you’re over the line, you have to physically ground the ball and touch it to the turf to earn points for your team,” explains Petri. “You can only pass backward, but you can kick forward. There’s an unlimited number of downs, but we call them phases, so the idea is to hold on to the ball unless you employ a tactical attacking, kicking strategy, where it’s to your benefit.” For more on strategy, rules and the lingo of rugby, go to usarugby.com.

PM: And how do you rate the chances of the U.S. team in this upcoming World Cup? MP: his is probably the strongest pool of athletes that we’ve had. We have some great players. We had guys on three diferent teams in the past two years win European league titles. It’s a core group that has been together for a while now, with great leadership from our coaching staf, with Coach [Mike] Tolkin doing an outstanding job of bringing the guys together and giving meaning to what we’re trying to achieve. I think that it can be a very special tournament for us.

PM: So who’s the team to beat this year? MP: hey’re not in our pool, but I think New Zealand is always a huge contender for any World Cup title. hey’re one of the most legendary teams in World Rugby. Certainly England, being the home nation, is going to be a tough one to beat. And with the games so close to their home, Ireland has proven they have what it takes to be competitive. But, of course, watch out for the USA. We’re the wild card. n Visit rugbyworldcup.com for more. September 2015 | PHYSICAL

SERIOUSLY PUMPED INTRODUCING NITROSIGINE, A NEW PREWORKOUT INGREDIENT THAT TURBOCHARGES ARGININE. By David Sandler, FISSN

PHYSICAL | September 2015

hen you want to dress to impress and ill out your T-shirt, what do you do? Most of us head to the gym, rip out a few dozen sets of arms, crank out a few chest presses and nail the shoulders so the upper body gets swole. Sure, you get a pump, but it lasts about as long as it takes you to get ready to go out, then all of sudden you are lat or even worse of than you were before you started. Why? he body is remarkably good at stabilizing itself. Traditional weight training will give you a pump regardless of what you do, simply because the blood low is increased to those muscles you are working. he increase in blood low is fortiied by increasing the water content in the blood and the muscles themselves, giving you the look and feeling of being pumped. But once you stop exercising, your blood volume returns to its normal state, and the water you pulled in to the muscle eventually makes its way out of the body to normalize the pressure and mineral content across the muscles and spaces in between. Unfortunately, that leaves you looking lat. And while the training you are doing is certainly adding to your overall long-term muscle size, your short-term swoleness has become delated!

MUSCLE BLOAT OR MUSCLE PUMP? here are no shortcuts when it comes to the big picture. You may have tried some pump-inducing preworkout products with mixed success, but focusing on stimulating energy and getting a quick pump wonâ&#x20AC;&#x2122;t necessarily help you achieve your long-term goals. To further complicate the issue, some preworkouts rely on sugar, glycerol, sodium and other ingredients that suck up water, rather than improving blood low and arterial-wall activity. his is muscle bloat, not muscle pump. he key to a long-lasting pump is keeping that blood low continuous, which comes from prolonged vasodilation. A prolonged pump and improved blood low has the added beneit of delivering more nutrients to muscles for better muscular development. hat means the long-term efect of training with better blood low can be positive in helping build bigger muscles, reducing soreness and improving overall recovery time.

This page and opposiTe: ThinksTock (2)

THE NITRIC-OXIDE ADVANTAGE Scientists and supplement companies have been studying nitric oxide (NO) since it irst exploded onto the scene more than a decade ago. hese researchers found that increasing NO levels increased blood low, leading to claims of intense pumps and road-map vascularity. NO is a vital messenger molecule that helps cells within the body communicate, and its signiicant role in blood-low mechanics is what increases vascularity and provides a serious pump. Actually, NO increases on its own when exercising, as it is released from the arterial walls when pressure increases signiicantly, leading to that workout pump you get whether you use supplements or not.

However, that automated response simply may not be enough to keep up with the demands of your muscles being trained. hus not only is it diicult to get a good pump, but the pump diminishes quickly as well. Several studies have shown that arginine, if it can reach the bloodstream, promotes the production of NO, which in turn can improve recovery, enhance endurance, provide greater energy, reduce fatigue and give you a muscle pump. he problem is that when consumed orally, most of the arginine simply doesnâ&#x20AC;&#x2122;t make it past the harsh environment of the digestion process.

NITROSIGINE: THE NEW PRINCE OF PUMPS? To increase absorption of arginine, supplement manufacturers have introduced a relatively new ingredient called Nitrosigine. With its unique bond of arginine and silicon, Nitrosigine has been shown in several studies to not only reach the bloodstream within 30 minutes, but to stay around for more than three hours. Nitrosigine has been gaining much attention with not only supplement formulators, but also bodybuilders and itness enthusiasts alike, as the results have spoken for themselves. Due to its inositol-stabilized arginine silicate structure, Nitrosigine increases blood low more than twice as efectively as arginine-HCI. In fact, a recent study found it was almost ive times more powerful at relaxing (dilating) blood vessels. hat translates to a seriously prolonged pump that you really feel. But in addition to pump-and-low superiority, Nitrosigine increases silicon plasma levels, which is important since silicon has been shown to improve vascular-wall elasticity. hat makes Nitrosigine a valuable ingredient for long-term gains from training, and not just for a short-term killer pump. Most itness and health experts will agree that improved blood low can provide myriad beneits not only for those who exercise but, quite possibly, everyone. Weight-room junkies will describe a super pump as an essential part of training, most likely because of the efect it has on stretching the shirt sleeves and pushing garden-hose-like veins. No matter how you cut it, Nitrosigine will not only help you get seriously pumped, but you will retain that feeling for quite some time and get added longterm muscle-building beneits to boot. n David Sandler, FISSN, is on the advisory board of the ISSN and is one of the leading experts in the ield of strength and conditioning.

For references for studies used in this article, go to physicalmag.com.

PERSONAL TRAINER by Dave Hawk

moderate weights with higher reps is important when using dumbbells. You engage more the muscle fibers that force greater contraction, which equals more work, helping to develop bigger and shapelier muscles. n You can’t go as heavy with dumbbells. With dumbbells, it’s harder to use heavy weights because you need to stabilize each arm separately, which means an added dimension of abduction, or lateral arm movement (i.e., away from the midline of the body) that you don’t get with a bar.

[DUMBBELLS OR BARBELLS? USE BOTH!]

I noticed that in your transformation program you do more dumbbell, rather than barbell, press work for chest. Are dumbbell bench presses more effective than barbell presses?

Barbells and dumbbells will both yield muscle-building results as long as you’re training correctly and aggressively. I personally recommend using both types of movements in any training regimen. Here’s my take on the benefits and limitations of each. n You can go heavier with barbells. The barbell bench press is a multijoint, or compound, movement involving the shoulder, elbow and core. The use of a straight bar does not require as much stabilization of the involved joints, which allows you to push heavier weights. This makes it ideal for core

strength and overall mass building, as it recruits maximum muscle fibers. n It’s more difficult to target specific muscles with barbells. Performing a barbell press at different angles to target specific muscle groups can cause the delts and triceps to fatigue earlier, sometimes making it more difficult to target the pec muscles. n Dumbbells allow a greater range of motion than barbells. Dumbbell movements allow a greater range of motion to target the pecs more specifically, during both the eccentric and concentric phases of the lift. This is why using

Here’s a four-week sample chest workout to try. For each exercise, do 3 or 4 sets of 8–15 repetitions. Weeks 1 & 3 Barbell bench press: 4 sets Dumbbell incline press: 4 sets Incline dumbbell flye: 4 sets Dumbbell pullover: 3 sets Weeks 2 & 4 Barbell incline press: 4 sets Barbell decline press: 4 sets Dumbbell press, flat bench: 3 sets Dumbbell flye, flat bench: 3 sets

THINKSTOCK

Here’s how to mix dumbbells and barbells into the same workout: 1 ) Start with a primary multijoint movement, targeting the overall chest for mass and strength. 2 ) Then do a secondary compound movement that allows you to concentrate on maximum stretching and flexing of the targeted muscle group. 3 ) Finish with a single-joint, or isolation, movement to totally exhaust the muscle.

DAVE HAWK IS A FORMER MR. USA AND MR. WORLD, AND IS A CONSULTANT, PERSONAL TRAINER AND ADVISER TO NFL, NHL, WWE AND NASCAR ATHLETES. HAVE A QUESTION? EMAIL HIM AT HAWK@PHYSICALMAG.COM.

PHYSICAL | September 2015

[YUCK! I HAVE COTTAGE-CHEESE THIGHS!] I’m a 32-year-old woman and I have a lot of cellulite on the back of my legs and butt, and my waist definitely needs trimming. Help me, Dave!

Help is here! First off, you need a combination of diet, exercise and quality nutritional supplements to get the job done. Put the time and effort in, and I guarantee you’ll see results. Cellulite can be a tricky problem. In case you don’t know, cellulite is the herniation of subcutaneous fat within fibrous connective tissue that manifests topographically as skin dimpling, often on the buttocks, legs and core. Cellulite is more common in women than men, and notoriously difficult to get rid of. Even some elite-level athletes with minimal body fat can have cellulite. Yet women and men who train like bodybuilders tend to have fewer struggles with cellulite than most. What’s their secret? Let’s look at six ways to attack cellulite. 1 ) Focus on muscles around your trouble areas. Select five exercises for your lower body, targeting your buttocks, hips and hamstrings. These are the areas where women are genetically predisposed to have more surface fat than others, so by focusing on these key body parts, you’ll indirectly work to break down the cellulite tissue between the skin and muscle. 2 ) Circuit train. A circuit is doing a succession of exercises (15–30 reps each) without resting between exercises as you would normally. This method adds a cardio component to anaerobic exercise, which maximizes calorie and fat burning. Include hip thrusts, single-leg kickbacks and lunges. These three exercises are going to harden and condition trouble areas and give you the most bang for your buck in terms of time at the gym. 3 ) Wear Neoprene workout pants from time to time when exercising.

[CREATINE DRIVES BSN’S DNA] I want to get stronger, especially during my workouts. I’m thinking about using BSN’s Creatine DNA. Good idea?

THINKSTOCK

This material generates more body heat, which will help to break down fat in your trouble zones by making fat cells increasingly less resistant. You will sweat much more, which is an important way for the body to help detoxify, but be sure to stay hydrated. 4 ) Stay dedicated and consistent. Cellulite is a genetic disposition, but with regular exercise and a healthy diet, it can be managed, reduced and controlled. Staying dedicated to your exercise and diet regimen will give you results that last. 5 ) Try Meratrim. Meratrim is a blend of two plant extracts, Sphaeranthus indicus flower heads and Garcinia mangostana fruit rind. Each plant contributes an essential part to Meratrim’s ability to affect multiple pathways involved in fat-cell formation, mostly by increasing adiponectin levels, a protein hormone that helps to break down fat. Clinical studies show that Meratrim (in doses of 400 mg twice daily, 30 minutes before breakfast and dinner) can help to reduce body weight and waist size in only a few weeks, while also reducing hip circumference in only eight weeks. 6 ) Try garcinia cambogia. This fruit contains a powerful extract called hydroxycitric acid (HCA). HCA has been found in clinical studies to help double and sometimes triple an individual’s weight-loss results. According to one study, supplementing with HCA on a daily basis (at a dose between 1,600 and 2,800 mg per day) inhibits citrate lyase and the fat-gaining process, which also helps decrease the production of LDL (bad cholesterol) and triglycerides.

Without a doubt. Creatine has long been on the top-five list of the best sports supplements. In fact, it can boost strength by 10–20% on the first cycle. Supplementing with 5–10 g of creatine daily before, during or after a workout significantly improves the impact and production of ATP in the body, thus improving strength, energy output, recovery (growth) and the mind-muscle connection.

[CREATINE + BETAINE = RESULTS] Is Optimum Nutrition’s Platinum HydroBuilder a good protein to take throughout the day, or should it be limited to postworkout?

Q ? DID YOU KNOW? Food bingeing can change how the reward centers of your brain react and put you at greater risk to repeat your bad behavior, plunging you into a horrible cycle of unhealthy habits. Set up a diet “cheat” day once a week and stick to it.

Platinum HydroBuilder is designed to help athletes rebound and maximize growth during the 30-minute postworkout anabolic window. While it can be used on days off or between meals, Platinum HydroBuilder is most advantageous when taken postworkout. This potent protein has a cuttingedge amino-acid complex containing 5 g of micronized Creapure creatine, along with 2.5 g of BetaPower Betaine. BetaPower is a great new powerhouse ingredient endorsed by numerous professional trainers and athletes. Studies show that it promotes strength and power output by as much as 20%, while greatly improving endurance and muscle hydration. BetaPower is a form of a high-purity anhydrous betaine. In human trials, betaine, at 2.5 g daily, has shown great gains in muscle strength, power and endurance compared to 10 g of creatine. n

September 2015 | PHYSICAL

CROSSFIT by Mike Carlson, CF-L1 GET A GRIP

Swingers THE KIPPING PULLUP IS NOT A “CHEATING” PULLUP—IF YOU DO IT RIGHT. If there is one signature CrossFit move, it is probably the kipping pullup. It uses the same range of motion as a traditional pullup but, instead of isolating the lats and biceps, it relies on an explosive opening and closing of the hips and shoulders to drive the chin over the bar. People who have been doing dead-hang pullups their whole lives will look at kipping pullups as cheating, when in reality they are a completely different exercise.

PHYSICAL | September 2015

“Comparing a kipping pullup to a strict pullup would be the equivalent of comparing a deadlift to a power clean,” explains Dave Lipson, a CrossFit Level One trainer and coach at CrossFit Invictus in San Diego, Calif. “The kipping pullup is not a substitute for a strict pullup. It is its own exercise. In CrossFit, we are trying to get as much work done in as short amount of time as possible. So we are going to default to the kipping pullup, to get that power and intensity.”

Go to physicalmag.com to see a demonstration of a proper kipping pullup.

How to do it: Begin by hanging from a pullup bar with your arms extended, using a pronated grip. With your shoulders engaged and retracted, rock forward by opening your shoulders, and then backward by closing your shoulders. Your torso should be moving ahead and then behind the vertical angle of your arms. Practice this move several times before you attempt your first kipping pullup. As you close your shoulders and sway to the rear, forcefully press the bar down while keeping your arms straight. At the same time, quickly bring both knees upward toward your chest and contract your midsection. This will begin the ascent. As you move upward, explosively open your hips and finish the pullup by flexing your elbows and pulling your chin over the bar. After your chin is over the bar, forcefully push your body away from the bar. This will swing you into a downward arc and you’ll end with the open-shoulder position at the bottom of the bar, keeping you in rhythm for your next rep, which you will begin immediately. Do not simply drop underneath the bar from the top, since doing so will kill your momentum. n

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The most common injury surrounding the kipping pullup comes from athletes lying of the bar because they kip too intensely. The solution is simple: just wrap the thumbs underneath the bar. “We see a lot of guys who like to monkey-grip the bar with their thumbs over the top, and that is a recipe for disaster,” says CrossFit trainer Dave Lipson.

PHOENIX RISING THE SEASON’S FINAL EUROPA SHOW IS A FITTING CLIMAX TO A TREMENDOUS YEAR! HOW TO ATTEND THE PHOENIX GAMES To attend the Europa Games Get Fit & Sports Expo in Phoenix, visit europaexpo.com for information on tickets and hotel accommodations. Also, follow the Europa Games on Twitter, Facebook and Instagram. For more information on Europa Sports Products, visit europasports.com.

how good has the run of europa games get fit & sports expo been in 2015? so good that next year promoters ed and Betty pariso, along with their partner scott templeton, are adding a fifth fitness weekend to the calendar. we’ll have more on that in a future issue. But this year’s season is not yet done, and it will culminate once again with the phoenix europa games on october 10–11. the biggest fitness show in the southwest will have the premium attractions you’re used to at these events, including npc amateur contests and an ifBB pro show, as well as martial arts, crossfit, arm-wrestling, grappling, judo, and many others. also, europa university will bring the top minds in sports nutrition to the arizona dry heat to discuss what’s new in the cutting-edge labs around the world. the year’s attendance at the europa

PHYSICAL | September 2015

games get fit & sports expos have broken records and created new stars in multiple athletic disciplines. But while the two-day events keep gaining steam and popularity, the europa games continue to be accessible to the

whole family, with its kids Zone activities and other events held under a single roof for a small entrance fee. the europa games may just be the best dollar-fordollar entertainment value available anywhere in the country. n

MEET PHYSICAL’S FRESH NEW VOICE: HALLE HILLMAN Beginning this month online (physicalmag.com) and in future print issues, we’ll be presenting a new column by Halle Hillman, who will speak to the issues and interests of young people looking to live a healthy and fit lifestyle. Halle started her passion with health and fitness with her 18 years of dance. At the age of 16, she made a lifestyle change that launched her fitness career: She began teaching Zumba, then earned her AFAA Primary Group Exercise Certification, AFAA Personal Trainer Certification and FITOUR Nutrition Certification at 18 years of age. Her wide range of expertise includes personal training and instructing boot camp, dance cardio, treadmill and cycle classes. To learn more about Halle, check out her blog, healthwithhalle.squarespace.com, and follow her on Instagram, @healthwithhalle.

clockwise from left: courtesy of europa sports; prescott enterprises photography (2); courtesy of halle hillman

EUROPA by Stacy Achua

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