Professional Documents
Culture Documents
Muscle Media Sept15
Muscle Media Sept15
REMEMBERING
GREG PLITT
FOR MEN
5
FAT
F I T N E S S M AG A Z I N E
LOSS
MYTHS
BUSTED
EAT MORE FAT...
GET BIGGER
& LEANER
6-week
Kettlebell
FAT
LOSS
Program
RAZOR-RIPPED
ABS
THE
BEST
FAT BURNER
MUSCLE MEDIA
FITNESS MAGAZINE
musclemediaonline.com
Contents
FOR MEN
THIS MONTH...
10
THE
INTERVIEW WITH
FIGHTER
DIET
FOR MEN
EDITOR IN CHIEF
SiaMack Alavi
ACCOUNTING
Sonal Sharda
EDITOR
Jessica Alavi
DIGITAL MEDIA
Christian Garces
CREATIVE DIRECTOR
Matthew Tiger
BUSINESS DIRECTOR
Danielle McVey
BUSINESS
COORDINATOR
Domenico Bevilacqua
ADVISORY BOARD
MEDICAL
Dr. Marvin Heuer
PHYSICAL
PERFORMANCE
Joseph Palumbo
24
ON THE COVER...
GREG PLITT
FOR MEN
Contents
FEATURES
FEATURES
46 | OLYMPIC WEIGHTLIFTING
FOR WEIGHT LOSS
70
52 | V-TAPER SHOULDER
TRAINING
52
DINA BARELA
Contents
TRAINING
SUPPLEMENTS
78 | GO HIGH INTENSITY
TRAINING TO GET
SHREDDED
NUTRITION
94 | DONT EAT THIS FAT
IF YOU WANT HIGH
TESTOSTERONE
96 | CHOLESTEROLS
ROLE IN TESTOSTERONE
PRODUCTION
100 | EAT MORE FAT... GET
BIGGER & LEANER
102 | FOOD ORDER IMPACTS
GLYCEMIC LOAD
In Good Health,
Sincerely,
SUBSCRIBE TODAY!
musclemediaonline.com
Its legitimately shocking how many myths and fallacies exist about fat loss
that are constantly circulating throughout the fitness industry. Like many
people, I followed the advice of fitness trainers and was told, Dont eat carbs
after six oclock, Do cardio first thing in the morning on a empty stomach,
or Take arginine before bed time for fat loss. In this months Muscle Media,
its a special Fat Loss Edition with every article based on the latest scientific
approach to losing fat through training, nutrition, supplementation, and diet.
We include all the top scientists and trainers that bring you the newest fat loss
information, so we are giving you the tools, but its up to you to use them!
Siamack Alavi
CEO and Editor in Chief
Muscle Media Magazine
Available at:
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
EXCLUSIVE
INTERVIEW WITH
MM
MH
MM
MH
MM
MH
MM
MM
MH
MH
MM
Most fat burner products are very onedimensional. What I mean is that most of them
tend to focus on one aspect or two, but neglect
the rest. This is obvious when looking at the
ingredients. Some are mostly all thermogenic
with some stimulants, others just have some
antioxidants with a couple vitamins, but most
forget the complexity of the problem at hand.
MM
MH
MM
MH
5
FAT
LOSS
MYTHS
By Christian Finn
12
MYTH 2
Sugar
makes
you fat.
MYTH 1
Interval training
works better than
steady-state cardio
for fat loss.
Some say that steady-state cardio will rob
you of your hard-earned muscle and sabotage
your attempts to get lean.
The solution, they claim, is to do interval
training instead.
Its true that there are a handful of published
studies to show that interval training leads
to a faster rate of fat loss than steady-state
cardio [8]. But there is also research out
there to show the exact opposite; that steadystate cardio leads to more fat being lost than
interval training [2].
Telling people about the research that
supports your point of view while ignoring
the rest is known as cherry picking. Its
a little like reviewing a movie based on
the trailer alone youre only seeing the
good stuff, and the impression you come
away with is based on an extremely limited
amount of information.
MYTH 3
Body fat scales tell
you how much fat
youre losing.
The main selling point of a body fat scale is
its ability to accurately monitor the impact
of your diet and training program.
MYTH 4
The key to
weight loss
is to control
your insulin
levels.
Youll read a lot about insulin turning
off the fat-burning switch, and that
you wont make any progress if your
insulin levels are out of whack.
Its true that insulin has an important role to play
in fat metabolism. However, claims that high
levels of insulin make you store fat no matter
how many calories you eat, or that you can eat
as much protein and fat as you want without
gaining weight, are grounded more in science
fiction than science fact.
When you eat a food high in protein (such as beef
or whey protein, for example), insulin levels will
rise. Thats despite the fact that blood sugar levels
stay pretty much the same. In fact, some proteinrich foods have been shown to raise insulin levels
to a greater extent than their high-carbohydrate
counterparts.
Join the
C e n t u r io n Le g io n
MYTH 5
Eating late
at night
stops
you
from
losing fat.
Youve heard it said that you should eat
breakfast like a king, lunch like a prince, and
dinner like a pauper. Calories, especially those
coming from carbohydrates, are supposed to
be more fattening when theyre eaten at night.
Yes, there is research to show that people
eating a large breakfast and small dinner
lose weight faster than those eating a small
breakfast and large dinner [6]. But theres
also research showing the exact opposite - that
people who eat larger meals later in the day
lose more weight when theyre dieting [7].
You can drop fat with a wide variety of
diets and meal timing patterns, but its
your ability to stick to the diet thats more
important than anything else. If you find
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PERIPHERAL HEART
ACTION TRAINING
THE KEY TO
BURNING FAT AND
PRESERVING MUSCLE
By: Noah Bryant
WHAT IS PHA?
Sequence 1
Sequence 2
Sequence 3
24
THE
FIGHTER
DIET
FOR MEN
by Pauline Nordin
26
JULY 2015
Pauline is not a
genetically gifted
person; instead she
built her physique
on hard work and
diet. Nordin is
known for her NO
BULLSHIT training
advice and advocates
training smarter, not
longer. When Nordin
was asked what is the
single best exercise, she
advocates deadlifts.
Nordin describes
Fighter Diet as being
lean for 365 days a
year, without feeling
like youre starving.
Muscle Media sat down
with the creator of the
Fighter Diet for Men to
get her thoughts on her
training and nutrition
philosophies.
TRANSFORM WITH
What can users of the FD
realistically expect to obtain from
the program?
Leaner body, more muscle, not having
to go off your diet due to it being
a crash diet or leaving you hungry,
healthier blood work (since your
diet will include the most nutritious
foods on earth in abundance), lower
cholesterol, better skin, hair and nails.
What supplements are
recommended from the FD
program?
FD whey protein, Greens, FD Burn
& Pump.
It seems the FD has a big military
following. Explain how FD
has gotten such a huge military
following.
That all started when my picture
was being used as a collage designed
by some Marines. It went viral and
I was approached by Marine Corps
Times Magazine, who wrote a story
about it and put me on the cover.
After that, it all exploded. I have a
lot in common with the military since
my mindset is quite military style,
thriving off discipline. I support the
troops and launched a specific military
34
GREG PLITT
MUSCLE & FITNESS
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FIGHTER DIET
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JUMPING
YOUR WAY TO
FAT LOSS
By Josh Bryant
Fat loss
Thankfully, logging countless hours on the same, boring
piece of cardio equipment or putting in endless miles of
joint-destroying, testosterone-ridding road work is no
longer in vogue.
Further Benefits
Synergy can be explained simply
with this equation
1+1=3
with jumping rope all of a sudden
1+1=4
How?
The Workout
Now that you understand the benefits of jumping
rope, lets look at an effective jump rope routine:
Start by jumping rope 30 seconds and resting one
minute for six sets. Depending on ability, add 10
seconds per week or workout, without increasing
the rest interval.
Make it your goal to complete six sets of three
minutes of jumping rope, with a one-minute rest
interval.
Once you complete this, start deducting five seconds
per workout from the rest interval. The goal is to
make to a 30-second rest interval, while jumping
rope for six sets of three minutes. Once this is
accomplished, body fat will have melted off and
conditioning will be at a whole new level.
I recommend starting this program by
jumping rope two to three times per week.
Jumping rope leaves no excuses; you can do
it in your driveway, at the gym, or in a hotel
room. Jump ropes are light and portable.
Jump your way to fat loss and a new level of
athleticism.
40
44
You often say You are what you eat has eaten.
Can you discuss what this means?
OLYMPIC
WEIGHTLIFTING
48
50
V-TAPER
SHOULDER TRAINING
By Stephane Cazeault, The Poliquin Group
56
A1
A2
B1
B2
PART I
Muscle Strain?
Dont be fooled, strains are tears, just not in the
tendon. The tears are microscopic and occur in the
muscle fibers themselves. There are 3 grades;
Grade 1- involves a few muscle fibers, loss of
function and strength is minimal and recovery is
usually a few days with rest.
Grade 2- More muscle fibers involved and usually
some loss of strength occurs and rehab is more
involved.
Grade 3- Massive muscle fibers torn and tendon
involvement can be seen. Rehab is substantial and
takes weeks.
Prevention
Rehab Program
Next article we will outline the proper plan to
execute for building up that injured pec, leading
to stronger and bigger pecs!
Any questions feel free to contact
Dr. Michael Camp
mcamp613@hotmail.com
Follow on instagram @docmcamp
60
PUSH
YOURSELF
TO THE LIMIT
How It Works
Rest Pause Drop is almost a combination of
High Intensity Training and Volume Training in
one. We will use the seated shoulder press as an
example.
CHEST
BACK
RACK DEADLIFT
2 warm up sets of 12, 10 reps.
1 RPD set.
DUMBBELL PULLOVER
2 warm up sets of 12, 10 reps.
1 RPD set.
WEIGHTED PULL UP
(or lat pulldowns)
SHOULDERS
SEATED SMITH MACHINE PRESS
2 warm up sets of 12, 10 reps.
1 RPD set.
LATERAL RAISE
2 warm up sets of 12, 10 reps.
1 RPD set.
HIGH ROPE PULL
2 warm up sets of 12, 10 reps.
1 RPD set.
BICEPS/ TRICEPS
BARBELL CURL
2 warm up sets of 12, 10 reps.
1 RPD set.
INCLINE DUMBBELL CURL
2 warm up sets of 12, 10 reps.
1 RPD set.
CLOSE GRIP BENCH PRESS
2 warm up sets of 12, 10 reps.
1 RPD set.
ROPE PRESSDOWN
2 warm up sets of 12, 10 reps.
1 RPD set.
SQUAT
2 warm up sets of 12, 10 reps.
1 RPD set.
LEG PRESS
2 warm up sets of 12, 10 reps.
1 RPD set.
LEGS
ABS
68
DINA BARELA
DINA BARELA
P E R S O N A L T R A I N E R , N U T R I T I O N C O A C H , N P C N AT I O N A L B I K I N I C O M P E T I T O R
Today is an opportunity.
A chance to become a better
version of myself than I was
yesterday. Every moment I have
allows me to grow physically,
emotionally and spiritually
stronger. And I strive to inspire
others to do the same.
Originally from Germany, Dina
started out as an aspiring young
athlete. While in high school,
however, she suffered a devastating
injury requiring hip surgery,
putting her future in athletics on
hold. It was at this time that she
learned about the power behind
belief and self-determination. Years
later, after pushing through the
subsequent pain and trials, she
was able to return to the path she
had initially envisioned as a NPC
bikini competitor. Dina is a devoted
single mother, working full-time
as a personal trainer and fitness
model and nothing has held her
back from reaching her dreams.
Her passion is helping others reach
their highest potential. From her
two sons, to every client that she has
worked with, its been her lifes goal
to inspire others to live a healthier,
fitter and happier life with the
body that they deserve.
@dinabarela
KETTLEBELL
FAT LOSS PROGRAM
Kettlebells are a great tool for fat loss and strength gains. They are a
simple piece of equipment that are portable. As Pavel Tsatsouline said
years ago in Muscle Media, kettlebells are an ancient Russian tool
against weakness. This program will help you build strength and lose
fat. The kettlebell will be used, but alternatives will be given.
By: Craig D. Marker Ph. D
The Science
WEEK 1 10
14
12
WEEK 2 12
16
14
WEEK 3 14
18
16
WEEK 4 16
20
18
WEEK 5 18
22
20
WEEK 6 20
24
22
THE SWING
Step 1. Hinge dont squat
The swing is an easy exercise that is done wrong in so many
popular media sources. It is not a squat movement, rather it
is a hip hinge movement. That means that the hips go back
(hinge) more than the knees. The knees only bend slightly
(the bend fully in a squat). The easiest way to think about it
is a jump. If you try to jump as high as you can, the bottom
position is the same position that you use at the bottom of
the kettlebell swing. (Note: heavy kettlebell swings are an a
great tool for building explosive jumping power).
Step 2. Be explosive with the hips, not the arms.
The swing is a ballistic movement. If we think of a bullet
fired out of a gun, it receives all of its power initially and
then relies on momentum to get to its destination. The
same goes for the swing. The hips provide the explosive
power throwing the kettlebell up in the air. The arms are
there just for the ride. Do not worry about how high the
kettlebell goes. Your goal is to let it float up once the hips
have used up their power.
TRAINING
TRAINING
45%
BEST
AB
Higher Fat
Burning with
this Exercise
Exercises
Based on
Scientific Research
TRAINING
PRESS-OFF
Bench Barbell Press vs Smith Machine
The bench press is king of all chest exercises and is
essential for muscle growth. Its not uncommon to see
some lifters doing smith machine bench press instead
of doing the barbell bench press. Although the bench
press is the exercise that most people use to judge
overall strength, there are many variations, including
the smith machine bench press. Both types provide
their own unique set of risks and benefits.
The bench press is the most commonly used exercise
to build a better chest. The bench press exercise
exists in multiple forms including the machine and
82
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SUPPLEMENTS
Creatine Monohydrate
As one of the most popular supplements used
in the athletic industry, creatine has been
utilized by all types of athletes throughout the
years to help promote power output, muscular
energy, strength, endurance and repair. A
naturally occurring substance in the human
body, supplementing with creatine has been
shown to increase the formation of adenosine
triphosphate (ATP) to help optimize and
prolong your training sessions.*
Creatine Suppresses
New Fat Formation
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SUPPLEMENTS
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SUPPLEMENTS
WHEY,
LEUCINE &
VITAMIN D
PRESERVES MUSCLE
92
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*These statements have not been evaluated by the Food and Drug Administration.
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NUTRITION
Dont Eat
this Fat if you
want High
Testosterone
NUTRITION
Cholesterols Role in
Production
96
them over 12 weeks in conjunction with a resistancetraining program. The researchers compared the
relationship between dietary cholesterol and gains
in muscle mass. At the end of the study, the average
dietary cholesterol consumption was strongly associated
with the change in lean mass. Interestingly, although
dietary protein was correlated with dietary cholesterol,
protein by itself was not significantly correlated with
change in lean mass. This means the researchers found
that cholesterol, but not protein, was associated with
changes in lean muscle mass.
This means that all those cholesterol free egg-beaters
that bodybuilders have been eating for years are not so
great for building muscle! The researchers noted that
the study participants with higher cholesterol levels
were more likely to have higher levels of inflammatory
chemicals and cardiovascular disease risk factors. The
scientists noted that cholesterol increases the bodys
inflammatory response to the muscle damage from
exercise, and that this inflammation response stimulates
the bodys muscle-building anabolic processes. (While
chronic inflammation in arteries or other tissues is
unhealthful, short-lived inflammation is an integral part
of the muscle-building process).
A previous research study suggests that LDL cholesterol
in particular is needed for increasing muscle mass.
Researchers in the Journals of Gerontology examined
52 adults from ages to 60 to 69 who were in generally
good health but not physically active, and none of them
were participating in a training program. The study
showed that after fairly vigorous workouts, participants
who had gained the most muscle mass also had the
highest levels of LDL (bad) cholesterol.
Cholesterol is found in all humans and is a type of
fat around the body. A persons total cholesterol level
is comprised of LDL (low-density lipoprotein) and
HDL (high-density lipoprotein) cholesterol. It could
be assumed that since LDL transports cholesterol to
the cells, that higher LDL would deliver an abundance
of cholesterol to muscle tissue. Just remember that
cholesterol is necessary for testosterone production and
that if youre not getting adequate amounts of fats in
your diet, youre probably missing out on some major
muscle building gains.
Get Bigger
& Leaner
NUTRITION
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*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
NUTRITION
The researchers
found that the
absorption of
carbohydrates is
somehow slowed
down by eating
vegetables, which
are low on the
glycemic index.
Existing evidence
indicates that the quantity
and type of carbohydrate
consumed influence blood glucose
levels and that the total amount of
carbohydrate consumed is the primary
predictor of glycemic response.
102
Researchers
reported that
when overweight
people with type 2
diabetes ate vegetables
and proteins first, their
blood sugar levels were
about 29 percent lower 30
minutes after starting the meal,
compared to when they ate the
carbs first.
The researchers recruited 11 people with type
2 diabetes who were all overweight or obese.
They were also taking a drug called Metformin,
which helps to control blood sugar. The participants all
fasted for 12 hours overnight before consuming a 628
calorie meal with protein, carbohydrates and fat.
NUTRITION
Nordic Diet:
Eat Like a Viking
to Get Ripped
First there was Atkins Diet,
then Zone Diet, then the
Mediterranean, now its the
Nordic Diet.
104
A previous study reported that the Nordic Diet was more beneficial for
weight loss and health, with the Nordic Diet showing reduced markers of
inflammation and better glucose and lipid profiles compared to the average
Danish diet. Researchers wanted to take the Nordic Diet a step further
and examine how Nordic Diet impacted adipose tissue and muscle tissue
directly thru biopsies.
Cereal products
Dairy products
Fish
Meat
Beverages
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DIET ADVICE
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Life After Bodybuilding
After transitioning from one of the best bodybuilders in the
world, Gustavo Badell made the decision to transform from
professional bodybuilder to a master coach, joining Infinite
Labs in their mission to maximize your potential.
Gustavo will be dedicating his time into helping you reach
your goals with fitness tips, diet advice, personalized training
and meal plans, as well as one-on-one consultations,
on infinitelabs.com.
NEXT
LEVEL
Available at:
Infinitelabs.com
108