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Fitness RX For Men January 2017
Fitness RX For Men January 2017
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FIT NE S S R x
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JANUARY 2017
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FOR MEN
FITNESSRx
Publishers
Steve & Elyse Blechman
Editor-In-Chief
Steve Blechman
Online Editor
Allan Donnelly
Creative Director
Alan Dittrich, Jr.
Digital Creative Director/
Design Consultant
Chris Hobrecker
Managing Editor
Lisa Steuer
Associate Editor
Alan Golnick
Associate Art Director
Stephen Kolbasuk
Contributing Editors
Dan Gwartney, MD
Thomas Fahey, EdD
Victor Prisk, MD
Contributing Photographers
Ian Spanier
Michael Neveux
Jason Ellis
Per Bernal
Advertising Director
Angela Theresa Frizalone
(239) 495-6899
Director of New Business Development
Todd Hughes
416-346-3456
Administrative Assistant
Fernanda Machado
Circulation Consultants
Irwin Billman and Ralph Pericelli
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FITNESS RX for Men (ISSN 1543-8406)
is published six times a year by Advanced Research Media, 21
Bennetts Road, Suite 101, Setauket, New York, 11733. Copyright 2008
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IN THIS ISSUE
WARM UP
6 PUBLISHERS LETTER
CUTTING-EDGE
RESEARCH
By Steve Blechman
12
16
20
24
26
28
TRAINING
FAT-LOSS
HEALTH
SEX
SUPPLEMENTS
NUTRITION
COOL DOWN
84 MR. INTENSITY
56 CARDIO BURN
Cardio Research Review:
Best of 2016
By Team FitRx
60 FAT ATTACK
Research Review: Best of 2016
By Daniel Gwartney, MD
86 ULTIMATE IN
NUTRITION
Research Review:
Best of 2016
By Michael J. Rudolph, Ph.D.
66 MUSCLE LAB
Muscle-Building Research Review:
Best of 2016
By Michael J. Rudolph, Ph.D.
70 SPORTS SUPPLEMENT
REVIEW
ON THE COVER:
JEFF SEID
PHOTO BY JASON ELLIS
76 SPORTS SUPPLEMENT
REVIEW
Hi-Tech Pharmaceuticals:
Stamina-Rx By Team FitRx
78 SUPPLEMENT EDGE
Supplement Research Review:
Best of 2016
By Team FitRx
80 MENS HEALTH
Research Review: Best of 2016
By Team FitRx
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FITN ESS R x
for ME N
WARM UP
FitRx
IN THIS SECTION
12-14
TRAINING
-PROGRAM STRUCTURE
INFLUENCES THE RESULTS;
-DONT NEGLECT FLEXIBILITY
16-18
FAT LOSS
-HIGH PROTEIN INTAKE PROMOTES
LONG-TERM WEIGHT CONTROL;
-DIET, EXERCISE OR DIET PLUS
EXERCISE FOR HEALTH?
20-22
HEALTH
24-25
SEX
26-27
SUPPLEMENTS
HIGH PROTEIN
INTAKE PROMOTES
pg 188 LONG-TERM
pg.
WEIGHT CONTROL
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28-30
NUTRITION
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FitRxWarmUP
TRAINING
CUTTING-EDGE RESEARCH
BY
DON'T NEGLLECT
T FLEEXIB
BILLITY
Y
Flexibility is an important type of tness that affects health and
performance according to Barbara Bushman from Missouri State University.
Flexibility is dened as the maximum range of motion of a given joint, and it
varies with age, gender and regular patterns of physical exercises. People
should stretch at the end of a workout at least two to three days per week.
Stretch until you feel tightness or mild discomfort. Flexibility is specic to each
joint, so stretch the major muscle groups using static, dynamic, ballistic or PNF
stretching techniques. For static stretching, do two to four reps of each exercise,
holding the stretch for 10 to 30 seconds. (ACSMs Health & Fitness Journal, 20
(5): 5-9, 2016)
12
FI TNE S S R x
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TRAINING
CUTTING-EDGE RESEARCH
BY
URBAN LEGENDS OF
THE WEIGHT ROOM:
choice depends on the interests and needs of the exerciser. Ninetyve percent of success in life is showing up. Find an exercise that you
enjoy and helps you achieve your goals, and stick with it. (ACSMs Health &
Fitness Journal, 20 (5): 75, 2016)
RESTRIC
CTIN
NG BLOO
OD FLO
OW
DURING
G REC
COV
VERY
Y SLLOW
WS
MUSCLE
E PRO
OTE
EIN SYN
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Weight training with low loads and restricted blood ow, a technique called Kaatsu
training, increases strength and is particularly valuable during rehabilitation.
Metabolic byproducts such as lactate, adenosine, potassium and carbon dioxide
may stimulate muscle growth. Restricting blood ow during recovery from weight
training increases these metabolic byproducts and might promote muscle growth.
Scott Dankel and Jeremy Loenneke from the University of Mississippi, and
colleagues, found that restricting blood ow after weight training did not promote
muscle growth, and decreased it in women. Training consisted of a single set of
biceps curls performed to failure, using 70 percent of one-rep maximum (1RM)
weight. The authors concluded that restricting blood ow after high-load weight
training does not promote muscle growth, and might slow muscle protein synthesis.
(European Journal of Applied Physiology, 116: 1955-1963, 2016)
PROGRAM STRUCTURE
INFLUENCES THE RESULTS
No single weight-training program will satisfy the needs of bodybuilders, weightlifters, powerlifters, football players, tennis players or
distance runners according to Grace DeSimone from the Executive
Council of the American College of Sports Medicines Committee on
Certication and Registry Board. The goals of each program depend
on the demands of the sport. Bodybuilders, for example, seek to build
large, symmetrical muscles covered by a minimum of fat. Weightlifters
must build maximum strength in highly complex movements (i.e., the
snatch; clean and jerk). Distance runners must build power that helps
them run faster during endurance races. The weight-training program
should reect these goals. Bodybuilders, for example, should perform
eight to 12 reps for multiple sets often pushing close to failure.
Weightlifters and power lifters typically perform low reps with longer rest
periods between sets. The best strategy is to assess the needs of the
sport and tailor the strength-training
program accordingly. (ACSMs
Health & Fitness Journal, 20 (5): 3-4,
2016)
14
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KEVIN ROY
WILDLAND FIREFIGHTER
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Subjects taking the key ingredient (C. canephora robusta) in Hydroxycut Hardcore Next Gen and Hydroxycut CLA Elite Next Gen
lost 10.95 lbs. in 60 days with a low-calorie diet, and 3.7 lbs. in an 8-week study with a calorie-reduced diet and moderate exercise.
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FAT LOSS
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CALORIC RESTRICTION
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IMPROVE RECOVERY
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HEALTH
CUTTING-EDGE RESEARCH
BY
RESISTANCE
TRAINING REDUCES
THE RISK OF
CHRONIC DISEASE
Resistance training reduces the incidence of many chronic diseases and improves the quality of life in people who have them. A
literature review by Joseph Ciccolo and Sanaz Nosrat from Columbia University in New York City concluded that resistance exercise
can reduce cardiovascular disease risk factors, improve quality of
life in cancer patients, enhance lung function in chronic obstructive
pulmonary disease, improve blood sugar control in type 2 diabetes, increase functional capacity in Parkinsons disease and multiple sclerosis, decrease muscle pain in bromyalgia and improve
physical function in HIV/AIDS. The intensity of weight training in
people with chronic disease must be matched with their physical
capacities. (ACSMs Health & Fitness Journal, 20(5): 45-49, 2016)
More than 85 percent of Americans will experience low back pain. Backache is the second most common cause for sick days in the workplace
(headache is number one). Most cases of back pain stem from poorly trained core muscles that put pressure on nerve roots leaving the spine. A
literature review and meta-analysis led by Daniel Steffens Sydney Medical School in Australia concluded that exercise plus proper spinal
biomechanics are moderately effective for reducing the incidence of low back pain and the use of sick leave. Popular back pain preventive
methods such as back braces, shoe insoles and lifting belts are ineffective. Studies by Canadian biomechanist Stuart McGill show that core-stiffening
exercises such as side-bridges, stir-the-pot, bird-dogs and Pallof presses are extremely effective for treating and reducing the incidence of back pain.
People must do these exercises regularly to get results. (JAMA Internal Medicine, published online January 11, 2016)
20
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SURPASS
EVERY
OBSTACLE
SHANE DYCK
FORMER C5 QUADRIPLEGIC
@shaned10
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HEALTH
CUTTING-EDGE RESEARCH
BY
EXERCISE:
Moderation
Is the Key
25-year study from the Medical University of Lodz in Poland showed that
moderate-intensity exercise
reduced blood markers
linked to coronary artery
disease, while chronic and
intense exercise increased
them. Longtime marathon
runners showed increases in
inammation and dangerous
blood fats, compared to moderate-intensity exercisers. Regular,
moderate-intensity exercise promotes good health,
while excessive exercise
may cause inammation
and premature death. (BMC
Cardiovascular Disorders,
16: 65, 2016)
COFFEE:
HEALTHY OR DEADLY?
Religious groups such as the Mormons, Seventh-day Adventists
and Rastafarians forbid or discourage coffee consumption because it is
considered unhealthy or sinful. For years, physicians advised patients
to restrict caffeine consumption to reduce blood pressure, anxiety and
the risk of heart attack. As often happens, science has done a ipop on coffee. Recent studies found that drinking three cups of coffee
a day reduces the risk of heart attack, skin cancer, type 2 diabetes,
liver disease, prostate cancer and fatty liver disease. Not all studies
agree. What gives? Scientists from the University of Toronto discovered
that genes controlling the rate of caffeine metabolism might be the
answer. Coffee is healthy for people who metabolize caffeine quickly,
but increases the risk of heart attack in slow metabolizers. Rapid
caffeine metabolizers process caffeine quickly, which leaves the healthy
components of coffee such as antioxidants and polyphenols to promote
metabolic health, without the heart-stimulating effects of caffeine. The
same thing inuences the effects of caffeine on exercise performance:
rapid metabolizers benet, while slow metabolizers dont. At least eight
genes inuence the effects of caffeine on the body, so the problem is
complex. (The New York Times July 19, 2016)
22
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SNORING OR
SLEEP APNEA?
pressure, heart disease, type 2 diabetes, weight gain, adultonset asthma and acid reux. Treatment typically involves using
a continuous positive airway pressure (CPAP) machine, which keeps
the airway open. Get checked out for sleep apnea if you snore or
have trouble getting a restful sleep. (WebMD, September 16, 2016)
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SEX
CUTTING-EDGE RESEARCH
BY
Sexting is sending sexually suggestive texts or photos via cell phone or email. Sophisticated
cameras on smartphones have made it possible for almost anyone to produce porno on demand. In
recent years, celebrities such as Congressman Anthony Weiner, golf star Tiger Woods, actor Billy
Bob Thornton and rapper Kanye West were embroiled in sexting scandals that caused
embarrassment, public outrage, divorce or huge nancial losses. Why do people sext? It depends on
the context according to a study led by Rob Weisskirch from California State University, Monterey
Bay. For serious couples, sexting is a sign of a committed relationship. In others, sexting is
linked to insecurity and dating anxiety. Insecure people were more likely to sext, even if they
werent in a committed relationship. They studied 459 unmarried college students with an online
questionnaire. Sexting is equally common in men and women, but men are more likely to sext
when they want sex. (Journal Sex Research, 31:1-9, 2016)
24
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MALE
BIRTH
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Until recently, most women had a healthy bush that signaled men that they were
nearing the Promised Land. Thats changed. Most women shave off pubic hair completely
or drastically trim it. Tami Rowen and coworkers from the University of California, San
Francisco completed a large nationally representative study of pubic hair grooming habits
of American women. Nearly 84 percent groomed their pubic hair, while only 16 percent
never groomed. Middle-aged and older women were less likely to groom than women 18
to 24 years. Educated women those with either some college or college degrees
were more likely to groom than less educated women. White women were more
likely to groom pubic hair than women of other races. Groomers were also more
sexually adventurous and were more likely to participate in anal sex,
giving and receiving oral sex, and giving and receiving oral-anal sex.
(JAMA Dermatology, published online June 29, 2016)
ERECTILE DYSFUNCTION
LINKED TO HIGH
BLOOD PRESSURE
High blood pressure dened as a systolic blood
pressure above 140 mmHg or a diastolic pressure above
90 mmHg increases the risk of erectile dysfunction by
74 percent according to a meta-analysis of 40 studies
and more than 120,000 people by researchers from Xian
Jiaotong University in China. The link was greater for men
living in North and South America than in Europe, Africa or
Asia. High blood pressure is a marker of poor metabolic
health that affects the function of blood vessels in the penis
and the risk of blood vessel disease. Twenty-nine percent
of U.S. men have high blood pressure, but only 59 percent receive treatment. Hypertension increases the risk of
heart attack, stroke, heart failure, kidney failure and erectile
dysfunction. If you have high blood pressure, do something
about it. (Andrologia, published online August 5, 2016)
D are linked to cardiovascular disease, diabetes and metabolic syndrome a group of risk factors that increase
the risk of heart attack. Higher vitamin D levels are related
to improved blood pressure, healthier blood vessels, reduced
inammation and less blood
vessel calcication. The study
could not determine if vitamin
D supplements can help treat
ED. (Atherosclerosis, 252: 61-89,
2016)
www.fitnessrxformen.com
FITN ESS R x
for MEN
25
FitRxWarmUP
SUPPLEMENTS
BY
CUTTING-EDGE RESEARCH
with increased power output, training with caffeine did not produce more
muscle damage, as measured by blood levels of creatine kinase. Athletes
should take caffeine before training sessions to increase the quality of workouts.
Consuming caffeine supplements 30 to 60 minutes before training will increase
power output during training sessions without causing tissue injury. (Journal
Strength Conditioning Research, 30: 2354-2360, 2016)
PROTEIN PLUS
CARB SUPPLEMENT
DURING INTENSE
TRAINING INCREASES
MUSCLE
MASS
Supplementing proteins and carbohydrates immediately after
intense cycling increased muscle cross sectional area (measured
by muscle biopsy) but had no effect on performance during a
30-kilometer cycling time trial. A sophisticated study by Andrew
DLugos, Michael Saunders and colleagues from James Madison
University in Virginia examined the effects of supplemental protein
plus carbohydrates versus carbohydrates during normal, intense
and reduced intensity cycle training on skeletal muscle and performance in a cycling time trial. They used only seven subjects
and the training blocks lasted only 10 days. They found measureable changes in muscle structure during a short training cycle,
so supplementing protein during intense training might enhance
performance during longer cycles. (Nutrients, 8: 550, 2016)
26
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LEUCINE
ENHANCES FAT
METABOLISM
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FITN ESS R x
for MEN
27
FitRxWarmUP
NUTRITION
CUTTING-EDGE RESEARCH
BY
NUT CONSUMPTION
LINKED TO REDUCED
INFLAMMATION
Inflammation, as determined by blood measures
such as elevated C-reactive protein, interleukin 6 and
tumor necrosis factor receptor 2, is linked to poor
metabolic health. Inflammation increases the risk of
the metabolic syndrome, a group of symptoms that
include high blood pressure, insulin resistance, elevated blood insulin, abnormal blood fats, abdominal
obesity and blood-clotting abnormalities. It is also
linked to lower cardiorespiratory fitness, fatty liver
and reduced lung function. Zhi Yu from Brigham
and Womens Hospital in Boston, in a study of
more than 5,000 people in the Nurses Health
Study, found a link between greater nut consumption and reduced inflammation. Substituting three
servings of nuts per week for red meat, processed
meat, eggs or refined grains can substantially
decrease inflammation. (American Journal of
Clinical Nutrition, 104:722-728, 2016)
28
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EXTREME ENERGY
NEUROSENSORY MATRIX
Gotu kola extract contributes to a
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LEAN &
MEAN
FOR 2017
LEAN &
MEAN
FOR 2017
Muscle-Building,
Fat-Incinerating
Total Body Workout
with Jeff Seid
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FITN ESS R x
for MEN
33
LEAN &
MEAN
FOR 2017
BARBELL
INCLINE
PRESS:
Keeping
the barbell
high on the
chest, press
it upward
explosively
and then
return to
the starting
position.
34
FI TNE S S R x for ME N
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FITN ESS R x
for MEN
35
LEAN &
MEAN
FOR 2017
36
FI TNE S S R x for ME N
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Canadian researchers found that six sessions of highintensity interval training on a stationary bike enhanced
endurance, maximal oxygen consumption, muscle
glycogen and mitochondrial capacity (mitochondria are
the powerhouses of the cells). The subjects made these
amazing improvements by exercising only 20 minutes
over a period of two weeks. Each workout consisted of
four to seven repetitions of high-intensity exercise on a
stationary bike. Each repetition consisted of 30 seconds
at near maximum effort. Follow-up studies showed
that practicing HIIT three times per week for six weeks
improved endurance and aerobic capacity just as well
as training ve times per week for 60 minutes. These
studies (and more than 60 others) showed the value
of high-intensity training for building aerobic capacity
and endurance. You can use interval training in your
www.fitnessrxformen.com
FITN ESS R x
for MEN
37
LEAN &
MEAN
FOR 2017
SETS X REPS
REST BETWEEN
SETS & EXERCISES
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
STANDING
HIGH CABLE
ROWS:
Stand facing
a crossover
cable machine
and hold a
handle in each
hand at chest
level. Pull the
handles toward
your body and
then return to
the starting
position.
Repeat.
38
FI TNE S S R x for ME N
LEAN &
MEAN
EXERCISE
FOR 2017
REFERENCES:
Bottaro, M, et al. Effect of high versus low-velocity
resistance training on muscular tness and functional
performance in older men. Eur J Appl Physiol. 99:257264,
2007.
Cormie, P., et al. Optimal loading for maximal power
output during lower-body resistance exercises. Med. Sci.
Sports Exerc. 39: 340349, 2007.
Cormie, P. Inuence of strength on magnitude and
mechanisms of adaptation to power training. Med. Sci.
Sports Exerc. 42: 15661581, 2010.
Cronin, JB, et al. Force-velocity analysis of strengthtraining techniques and load: Implications for training
strategy and research. J Strength Cond Res. 17:148-155,
2003.
De Vos, NJ, et al. Optimal load for increasing muscle
power during explosive resistance training in older adults.
J Gerontol A Biol Sci Med Sci. 60:638-647, 2005.
Fahey, TD, P Insel, and W Roth. Fit and Well. New York:
McGraw Hill, 2015 (11th edition).
Gaesser, GA and SA Siddhartha. High-intensity
JA NUA RY 2 0 1 7
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FitRxTRAINING
THE
600-REP
KILLER LEG
WORKOUT
with Kris Gethin
Get Tough!
Are you Man
Enough?
Kris Gethin, the CEO and founder of Kaged Muscle
supplements, believes in training hard, being as
healthy as possible, and that its essential to fuel
your body as naturally as you can. The founder of
the DTP (Dramatic Transformation Principle), which
is a combination of reps, weights and workout
techniques to transform the physique, is host of the
most watched transformation training series on the
web via Bodybuilding.com.
The natives of Wales said there are several
reasons why many have ocked to his methods and
workouts. I promote health with the supplement
line, and thats why when people take them they say
they feel so much better, he said. But I feel more so
than anything, Im the only person that actually does
daily video trainers, the only person who actually
transforms with them. So whether Ive done the
muscle-building trainer or the Four Weeks to Shred,
I am the one thats doing it with them every single
day. Im their personal trainer, Im their training
partner and Im with you every single day.
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BY LISA STEUER
PHOTOGRAPHY BY JASON ELLIS
www.fitnessrxformen.com
JAN U AR Y 2017
FITN ESS R x
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41
FitRxTRAINING
FINDING FITNESS
Kris raced motocross for 10 years, but it
was a back injury that led him to focus on
bodybuilding. He found that even after going
to many specialists, nothing alleviated the
back pain until he started doing rehab with
resistance training.
From there, Kris went to college to study
health and sports therapy, eventually
becoming a personal trainer and massage
therapist, moving to Australia and opening
his own gym, becoming a natural pro
bodybuilder, personal trainer, tness writer
in magazines and of books, editor-in-chief of
Bodybuilding.com and more.
These days, Kris is very versatile with his
training. He generally trains two to three days
on and then takes a day off. But sometimes if
he feels like training six days straight, he will.
Ill normally do one muscle group. If I do pair
up muscle groups, it would be something like
chest and abs, he said.
For legs, Kris will normally split them up as
well. But when it comes to hamstrings, he will
do deadlifts with that workout. I feel theres
a very strong crossover between hamstrings,
glutes and lower back.
As far as cardio, Kris will perform it twice
a day all year round, but never does fasted
cardio, even in the morning. It doesnt
make sense to me to do cardio when my
metabolism is at its slowest or when Im
catabolic, because Im trying to build muscle.
His cardio exercise will always change it
could be anything from swimming, mountain
biking, paddleboarding to running or the
StairMaster.
I like to eat, so by doing a lot of cardio
activity, I can eat more, said Kris. But my
priority now, especially as we get older,
is always health. So Im always doing my
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FI TNE S S R x for ME N
SUPPLEMENT AND
LIFESTYLE CHANGES
Kris founded Kaged Muscle supplements
because he wanted to create supplements
with high-quality ingredients that are
patented and third-party tested (unlike some
other companies, Kaged Muscle products are
sent to an outside company to completely
take over and make a full and extremely indepth assessment).
I wanted to go as naturally as possible
because we eat a certain way for our health
and we exercise to promote health benets,
and supplements should be no different, said
Kris. Thats why I decided to launch Kaged
Muscle, and its been a great response so far.
Once he started taking the supplements
and making a number of lifestyle changes,
Kris noticed huge differences. I found that
my body was able to respond so much more
to building muscle and burning fat, and I
was putting my body under less stress when
it came to dieting and extensive amount of
cardio, and I used to eat a lot of food the
typical bodybuilder mentality of eat as much
as possible, he said. But now I nd that Im
able to recover much easier, and I dont need
to eat as much food as I once did.
As for the lifestyle changes that have
made a difference for him, Kris says he is
not as toxic now. These changes include
only eating organic food, not overcooking any
vegetables and eating as raw as possible,
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ON BUILDING LEGS
Kris said leg day is his favorite because it
feels like its a challenge because not only it is
hard on you physically your brain denitely
gives out before your body. Sometimes
you want to stop three reps short, so its a
challenge to really make sure you embrace the
pain to get through it. And once you do, you
feel so much more better.
If legs are a weak point for you, Kris
suggests taking the day off before the workout
or the day after, so that all the nutrients you
are consuming are either fueling that workout
or helping with recovery from that workout.
I also suggest that you do your cardio after
your workout, said Kris, adding that if you are
going to do cardio, you should do at least 15
minutes to remove the body of all the toxins and lactic acid. If you
can shift away the lactic acid, the body will uptake the nutrients
that much more efficiently, and especially if your blood is owing
through the localized area much more efficiently, so it shuttles
those nutrients that much faster. And the faster you recover, the
faster youre going to be able to build muscle.
www.fitnessrxformen.com
FITN ESS R x
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43
FitRxTRAINING
THE WORKOUT
Kris believes in high reps and high volume for best results and to alleviate inammation. For me, training is therapy, he said.
In this particular intense workout, both high reps and low reps are performed. Your body does go into a survival mode. It will grasp onto
every single muscle ber possible just to survive those last few reps. And its very intense on your cardiovascular system.
With his style of training, Kris said that he has naturally been able to maintain an increase of one to two pounds of lean muscle tissue per
year for the last 17 years.
[This workout] denitely separates the men from the boys, he said.
For those who are looking to modify this workout or maybe are newer to a tness program, Kris suggests following the program to your
intensity. Use a weight that would allow you to reach failure at these reps, he said. Maybe you need to take a little bit more rest between sets
allow yourself to ease into it and just train knowing the intensity that you can put into it.
SOMETIMES YOU
WANT TO STOP THREE
REPS SHORT, SO ITS A
CHALLENGE TO REALLY
MAKE SURE YOU
EMBRACE THE PAIN TO
GET THROUGH IT. AND
ONCE YOU DO, YOU FEEL
SO MUCH MORE BETTER.
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FITN ESS R x
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45
CUTTING-EDGE RX
By Michael J. Rudolph, Ph.D.
(DOPAMINE
The central dogma in molecular biology states that DNA makes protein. While this
scientic creed is accurate, a more philosophical interpretation of this rule asserts
that DNA does more than simply produce protein; DNA produces human behavior.
This is particularly true because some proteins encoded within our DNA enhance the
production, and function, of chemicals known as neurotransmitters within the brain.
Since neurotransmitters directly inuence brain function and thus behavior, the ability
of the genetic code to inuence neurotransmitter function directly impacts the way we
behave. Consider, for example, the neurotransmitter dopamine, which plays a major
role in reward-motivated behavior which increases dopamine activity within the brain,
producing a euphoric-like feeling that ultimately reinforces that behavior.
INCREASES:
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ALLEVIATE ADDICTION
The new breakthrough product DOPA RUSH from
Advanced Molecular Labs (AML) has been scientically
formulated with natural ingredients to address all of the
aforementioned addiction issues. DOPA RUSH does this
by suppressing the incessant craving for addictive drugs
and behaviors, by naturally boosting the production
of dopamine thus mitigating the urge to crank up
dopamine levels with harmful substances, or behavior,
while perhaps even alleviating the harmful effects that
smoking pot has on dopamine function in the brain.
BOOST DOPAMINE
The most accepted mechanism explaining a lethargic CNS is the
central fatigue hypothesis.3 This hypothesis states that an increase
in the ratio of the neurotransmitter serotonin to the neurotransmitter
dopamine within the CNS is associated with feelings of tiredness and
lack of motivation. On the contrary, a low serotonin to dopamine ratio
favors improved performance through the maintenance of motivation
and arousal. Since serotonin is a neurotransmitter that has been linked
to fatigue because of its well-known effects on sleep and drowsiness,
it was originally thought that the serotonin to dopamine ratio was
increasing during times of fatigue because of greater serotonin
production, which increased fatigue. However, it turns out that the
www.fitnessrxformen.com
INCREASING DOPAMINE
LEVELS WITH DOPA RUSH
WILL IMPROVE CNS FUNCTION,
REDUCING FATIGUE AND
IMPROVING THE CAPACITY TO
FOCUS ON THE TASK AT HAND
ULTIMATELY PROVIDING SUPERIOR
MENTAL FUNCTION AND OVERALL
PERFORMANCE.
serotonin to dopamine ratio was increasing, primarily because of the
degradation of dopamine associated with neuronal activity within
the CNS during exercise.4 This new insight is completely logical, as
dopamine has well-dened roles that positively inuence motivation
and arousal so dopamine removal would reduce motivation and
initiate fatigue. Consequently, increasing dopamine levels with DOPA
RUSH will improve CNS function, reducing fatigue and improving the
capacity to focus on the task at hand ultimately providing superior
mental function and overall performance, in and out of the gym.
FITN ESS R x
for MEN
47
CUTTING-EDGE RX
recent ndings5 have shown that the use
of the psychostimulant bupropion, which
inhibits neuronal reuptake and degradation
of dopamine, improves performance
during exercise, particularly in very warm
temperatures. In fact, the consumption of
the highest dosage of bupropion enabled
subjects to maintain a higher power output
than the placebo group, yet only at elevated
temperatures. Interestingly, the test subjects
who consumed bupropion performed a
signicantly greater amount of work, while they
reported no changes in the rate of perceived
exertion. This phenomenon suggests an
altered motivation or drive to continue exercise
brought on by an increase in dopamine levels,
as this would tend to decrease CNS fatigue and
perceived exertion, despite exercising in a hightemperature environment.
Interestingly, the consumption of the
dopamine precursor L-tyrosine, which also
boosts dopamine production6, has also been
shown to improve exercise performance
in warmer temperatures, where subjects
performed an exercise test while consuming
either a placebo or L-tyrosine in a doubleblind manner, one hour before cycling to
exhaustion in 86 degrees Fahrenheit.7 The
results showed the L-tyrosine-consuming
group exercised for 16 percent longer,
compared to the placebo group while
showing no increase in the rate of perceived
exertion, despite a longer exercise time.
This is the same result seen in the previous
study, where test subjects consumed the
psychostimulant bupropion indicating
that L-tyrosine intake had a similar impact
on dopamine levels, which enhanced
motivation and determination to exercise. So,
consuming 2,000 milligrams of the potent
dopamine activator L-tyrosine the exact
amount found in DOPA RUSH mimics
the strong performance-enhancing effect
of psychostimulants, yet in a much more
natural, safer manner.
CONSUMING 2,000
MILLIGRAMS OF THE
POTENT DOPAMINE
ACTIVATOR L-TYROSINE THE EXACT
AMOUNT FOUND IN
DOPA RUSH
MIMICS THE STRONG
PERFORMANCE-ENHANCING EFFECT OF
PSYCHOSTIMULANTS,
YET IN A MUCH MORE
NATURAL, SAFER
MANNER.
L-TYROSINE BUILDS
BRAIN POWER
In addition to boosting exercise performance,
L-tyrosine intake can also enhance mental
performance just as impressively. In fact, one
study by Thomas et al. found test subjects
who consumed 2,000 milligrams of L-tyrosine
showed a vastly improved memory.8 While a
second study found that consuming the same
amount of L-tyrosine apparently also improves
creative thinking, as test subjects who were
given 2,000 milligrams of L-tyrosine showed
an enhanced capacity to perform convergent
thinking indicating that 2,000 milligrams of
L-tyrosine likely improves creative thinking, as
convergent thinking indicates a greater capacity
for creative thinking.9 Thats the same amount
found in DOPA RUSH.
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REFERENCES:
IMPROVED MOOD
WITH FOLIC ACID
www.fitnessrxformen.com
JAN U AR Y 2017
FITN ESS R x
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49
By Cory Gregory
Photography by Per Bernal
METABOLISM
BOOSTING
FAT-BLASTING
Extreme
Training with
Cory Gregory
I have found that over the years, there are
some exercises and programming that will
just magically light up that metabolism. Its
what everyone wants so they can eat more
and get that holy grail of fitness.
I found five workouts that will pay you
back huge dividends if you bring your
A-game. Now these workouts are basic,
but not for the weak. I own one of the most
hardcore gyms in the country called Old
School Gym in Etna, Ohio, and we do a
mix of powerlifing, bodybuilding and
some CrossFit/conditioning GPP (general
physical preparation) workouts. I mix and
match all work each day. I bring five days of
metabolism magic lets go!
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DAY 1:
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FITN ESS R x
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51
DAY 2:
DAY 3:
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DAY 4:
DAY 5:
Straight Conditioning:
Jump rope: 15 seconds on, 15
seconds off for 10 minutes
Sled drags: 400 meters
Walking lunges: 400 meters
Perform 2 sets
50 ab wheels
You burn the most fat in the rst
six seconds of an exertion, which
is why this workout starts out
with HIIT-style jump roping. The
15-second rest is barely enough to
catch your breath, meaning youll
be sweating like crazy.
www.fitnessrxformen.com
FITN ESS R x
for MEN
53
Cool
FitRx
IN THIS SECTION
56
60
62
66
70
72
76
78
80
84
CARDIO BURN
FAT ATTACK
MUSCLE LAB
SUPPLEMENT REVIEW
SUPPLEMENT REVIEW
SUPPLEMENT EDGE
ULTIMATE IN NUTRITION
SEE
RESEARCH
PG.86
REVIEW BEST OF 2016
MEN'S HEALTH
MR. INTENSITY
54
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Get a competitive
edge with Setria
Performance Blend*
Pre-EX
Post-EX
30 post-EX
Placebo
L-Citrulline
Setria
Setria +
L-Citrulline
Control
P<0.05 vs Control
L-Citrulline
Setria
Setria +
L-Citrulline
*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.
+ L-Citrulline
** Patent pending
McKinley-Barnard et al. Journal of the International Society of Sports Nutrition (2015) 12:27.
FitRxCoolDOWN
CARDIO BURN
BY
TEAM FITRX
CARDIO
RESEARCH
REVIEW:
BEST OF 2016
Many people have a love-hate relationship with cardio. But for most, cardio is
essential for cardiovascular health and fat
burning. But which kinds of cardio are best
and how long do you really need to sweat to
see results? We gathered our best reports
and cutting-edge research from 2016
check out these effective methods and
training techniques before your next sweat
session.
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FitRxCoolDOWN
CARDIO BURN
After eight weeks, it was found that almost all of the 10-2030 runners were still following the program, and when they
ran another 5K, they on average had decreased their time by
38 seconds. In addition, almost all of the runners improved in
other areas of health, such as decreased blood pressure. As
for the control running group, no changes were found.
SUPRAMAXIMAL INTERVAL
TRAINING FOR FAT LOSS
By Nick Tumminello
Fat loss and supramaximal interval training (HIIT) are both
hot topics that are often associated with fitness and the sports
training world. However, although running is a more universal
exercise type than cycling, there are limited data on whether
sprint interval training (repeated super-maximal intensity,
short duration exercise bouts) affects body composition,
as most SMIT data on body composition involves cycling
exercise. Probably the most well-known study using cycling is
the research that gave us the Tabata intervals, which consist of
20 seconds of supramximal intensity (as hard as you can go)
exercise followed by 10 seconds of rest, repeated for eight
rounds for a total of four minutes. Contrary to popular belief,
the original Tabata interval training study does not measure
fat loss. In fact, there was no mention of fat loss in the paper
at all.
A study published in Applied Physiology, Nutrition and
Metabolism focused on assessing whether supramaximal running intervals can alter body composition, waist circumference, VO2 max and peak running speed.
The female participants of this study completed six
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weeks of running
SMIT consisting of four to
six 30-second
all-out sprints
on a self-propelled treadmill
separated by
four minutes rest
performed three
times per week.
The results of
this study found
that six weeks of
the training decreased body fat
mass by 8.0 percent, and reduced
waist circumference by 3.5 percent, increased
fat-free mass (i.e.,
muscle) by 1.3
percent (45.73.5 to 46.32.9 kg; P=0.05), boosted VO2 max by
8.7 percent and improved peak running speed by 4.8 percent.
As if those results arent impressive enough, possibly the
most interesting thing about these results is that there were
no differences in food intake (assessed by a three-day food
record).
Its important to note that the relationship of how many calories you consume per day to the number you burn per day is
the single most important factor when it comes to determining whether you lose fat. The concept that you need to be in
a caloric deficit in order to lose fat isnt personal opinion nor
is it up for debate by so-called diet gurus. This is validated in
science, as research looking into the potential advantages to
diets emphasizing protein, fat or carbohydrates has found that
reduced-calorie diets result in clinically meaningful fat loss
regardless of which macronutrients they emphasize.
With that reality in mind, there are two ways to create a caloric deficit. You can either eat fewer calories or you can eat
the same amount of calories and increase your activity level to
burn more calories. In the case of the female subjects of this
study, doing four to six 30-second bouts of running SMIT three
times per week, which is only nine minutes of total work done
per week, was enough to not only increase their fitness levels,
but also metabolically demanding enough to put them in a caloric deficit.
These impressive results led the researchers of the running
SMIT study to conclude that running SMIT is a time-efficient
strategy to decrease body fat while increasing aerobic capacity, peak running speed, and fat-free mass.
REFERENCES
Reynolds, Gretchen. 1 Minute of All-Out Exercise May Have Benets of 45 Minutes of Moderate
Exertion. The New York Times, 27 Apr. 2016. Web. 11 May 2016.
Tabata, I., et al. Effects of moderate-intensity endurance and high-intensity intermittent training
on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996 Oct;28(10):1327-30.
Hazell TJ, et al. Running sprint interval training induces fat loss in women. Appl Physiol Nutr
Metab. 2014 Aug;39(8):944-50.
Frank M. Sacks, M.D., George A. Bray, M.D., et al. Comparison of Weight-Loss Diets with
Different Compositions of Fat, Protein, and Carbohydrates. N Engl J Med 2009; 360:859-873February
26, 2009
www.fitnessrxformen.com
FitRxCoolDOWN
FAT ATTACK
RESEARCH REVIEW:
BEST OF 2016
TRAINING DURATION
A fatiguing amount of research continues to be published from exercise
scientists and physiologists, comparing
the effects of exercise on fat oxidation,
energy expenditure and body composition. Though studies investigated
the effects of training condition, timing,
intensity and duration, the relevance to
competitive fitness and related pursuits
is uncertain. HIIT (high-intensity interval
training) remains the flavor of the month,
with various factions lining up to claim
that it is more potent and doesnt interfere with strength or muscle mass gains
(if you eat sufficient protein) while stripping fat faster than a groom undresses
on his honeymoon.1 Low- to moderateintensity steady-state cardio is likewise
BY DANIEL GWARTNEY, MD
FAT-LOSS DRUGS
Cellular signals generated during exercise do more than shuttle fatty acids and
sugars into the mitochondria to burn as
energy. They also induce cellular changes
that promote a leaner physique. The actions of PGC1-alpha on fat cells and muscle
cells have been shown to be more complex
than previously understood. Resistance
training and endurance aerobics have
different effects on reprogramming the
body, and some drugs (e.g., clenbuterol)
may promote bodybuilding-oriented effects.3 I suspect we may see clinical trials
involving clenbuterol and beta-1 blockers
used together for fat loss in the future.
The FDA has essentially shut down
DMAA in pre-workout and fat-loss products, but as has been seen before, a substitute is marketed soon thereafter. The most
recent iteration is DMHA, previously marketed as Octadrine.4 There is very little in
the published literature about this chemi-
ACTIVATING CALORIE BURNING TO INCREASE ENERGY EXPENDITURE REMAINS THE KEY WAY TO DROP BODY FAT. CERTAINLY,
EXERCISE IS ONE MANNER OF DOING SO, BUT A FOCUS OF FATLOSS RESEARCH FOR YEARS NOW IS BROWN FAT ACTIVATION.
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BROWN FAT
Activating calorie burning to increase
energy expenditure remains the key way
to drop body fat. Certainly, exercise is one
manner of doing so, but a focus of fat-loss
research for years now is brown fat activation. It has been spoken of many times,
but new findings keep appearing in the
medical literature. A cholesterol metabolite
once thought to only play a role in digesting fat is now understood to behave like a
hormone bile acids. Among the effects
of bile acids is their actions promoting an
increase in brown fat activity. In part, this
may be due to an increase in the active
form of thyroid hormone by activating
TGR5 receptors.5 Bile acids may be an
agent to help fitness competitors who have
used thyroid hormone as a fat-loss aid
pre-contest restore function; it is not rare
for those who follow this practice to suffer
from temporary hypothyroidism, or even
require lifetime thyroid replacement (e.g.,
Synthroid).
The increased metabolic rate, and
stimulation of brown fat, as well as beige
fat is further influenced by a growth factor
called FGF21.6 Produced primarily in the
liver during catabolic stress, as well as in
strenuously exercised muscle, FGF21 promotes uncoupling which wastes calories
as heat. Conditions that increase FGF21
production (e.g., ketogenic diets), as well
as drugs (e.g., fenofibrate, butyrate) are
likely to be evaluated for this purpose.
www.fitnessrxformen.com
REFERENCES
1. Longland TM, Oikawa SY, et al. Higher compared with
lower dietary protein during an energy decit combined with
intense exercise promotes greater lean mass gain and fat
mass loss: a randomized trial. Am J Clin Nutr 2016;103:738-46.
2. Tsitkanou S, Spengos K, et al. Effects of highintensity
interval cycling performed after resistance training on muscle
strength and hypertrophy. Scand J Med Sci Sports 2016 Sep 23.
[Epub ahead of print]
3. Silvennoinen M, Ahtiainen JP, et al. PGC-1 isoforms and
their target genes are expressed differently in human skeletal
muscle following resistance and endurance exercise. Physiol
Rep 2015;3. pii: e12563 (12 pp). doi: 10.14814/phy2.12563.
4. Kim K, Zilbermintz L, et al. Repurposing FDA approved
drugs against the human fungal pathogen, Candida albicans.
Ann Clin Microbiol Antimicrob 2015;14:32.
5. Watanabe M, Houten SM, et al. Bile acids induce
energy expenditure by promoting intracellular thyroid hormone
activation. Nature 2006;439:484-9.
6. Keipert S, Ost M, et al. Skeletal muscle mitochondrial
uncoupling drives endocrine cross-talk through the induction
of FGF21 as a myokine. Am J Physiol Endocrinol Metab
2014;306:E469-82.
7. Egan B, DAgostino DP. Fueling Performance: Ketones
Enter the Mix. Cell Metab 2016;24:373-5.
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FitRxCoolDOWN
TEAM FITRX
CORE-TRAINING
RESEARCH
REVIEW:
BEST OF 2016
Everyone wants a six-pack, and there are a lot of opinions out there about the best core-training methods. We
went through our core-training research reports from 2016 to help you start the new year off right. Take a look at
the best of the core-training research, and get ready to sculpt your six-pack in 2016.
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EXTREME PUMPS
& MASSIVE GAINS
Santi Aragon
IFBB PRO
@santiaragon
Read Santis story at
MUSCLETECH.COM
STAGE 1
Nitrosigine gets
absorbed into the
bloodstream, where
it increases plasma
blood arginine levels,
rapidly increasing nitric
oxide (NO) production
EXTREME PUMPS
STAGE 2
Newly formed NO
molecules rapidly
diffuse from the
endothelium into
smooth muscle cells
that make up the blood
vessel, activating the
key signaling enzyme
guanylyl cyclase (GC)
STAGE 3
Enzyme GC
converts guanosine
triphosphate (GTP)
to cyclic guanosine
monophosphate
(cGMP), which helps
to signal smooth
muscle relaxation
STAGE 4
Contractile reaction
within smooth muscle
cells of blood vessels
are decreased,
enhancing vasodilation
and muscle pumps!
ENHANCED VASCULARITY
MuscleTech is Americas #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.
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FitRxCoolDOWN
comes to a hard-to-develop
area such as the lower abs,
every little bit counts.
It is important to point
out that you cant isolate
any of the bodys major
muscles, and the abs are no
exception. Regardless of
which abdominal exercises
you perform, youre always
working both the upper and
lower areas of the rectus
abdominis (and even your
obliques, too). Take-home
message: When it comes to
resistance training, you can
only emphasize, not isolate!
REFERENCES:
Sarti MA, Monfort M, et al. Muscle activity
in upper and lower rectus abdominus during
abdominal exercises. Arch Phys Med Rehabil
1996;77: 1293-1297.
Schoenfeld BJ, Contreras B, et al. An
electromyographic comparison of a modied
version of the plank with a long lever and
posterior tilt versus the traditional plank
exercise. Sports Biomech 2014;13: 296-306.
Wakahara T, Miyamoto N, et al. Association
between regional differences in muscle
activation in one session of resistance exercise
and in muscle hypertrophy after resistance
training. Eur J Appl Physiol 2012;112: 1569-1576.
Wakahara T, Fukutani A, et al. Nonuniform
muscle hypertrophy: its relation to muscle
activation in training session. Med Sci Sports
Exerc 2013;45: 2158-2165.
64
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JA NUA RY 2 0 1 7
TEAM FITRX
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BY
MUSCLE-BUILDING
RESEARCH REVIEW:
BEST OF 2016
ENHANCED PERFORMANCE
WITH CREATINE AND
REST-PAUSE TRAINING
The right combination of
supplement and training techniques
can vigorously boost muscle size and
strength. One combination suggested
in 2016 involved the joint use of
creatine monohydrate with the restpause training technique. Rest-pause
training typically involves the use of
a weight that you can lift for a specific
amount of repetitions.Yet, instead of
lifting the weight uninterrupted for a
complete set of repetitions, you rest
between repetitions. This approach
will typically allow performance of
additional repetitions, providing a
substantial training effect that boosts
muscle size and strength.
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JA NUA RY 2 0 1 7
CREATINE-INDUCED PAP
Muscular fatigue tends to deplete
PAP, so reducing fatigue is an effective
way to enhance the positive impact
of PAP on exercise performance. In
addition to the obvious choice of rest to
mitigate muscular weariness, creatine
use also reduces muscular fatigue, as this
compound rapidly replenishes energy
levels within the muscle cell, effectively
halting fatigue. The ability of creatine to
reduce muscle fatigue suggests that the
use of this supplement may also improve
the positive impact of PAP on muscular
strength.
In order to see if creatine use could
positively influence PAP, a study done in
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KAATSU TRAINING
The remarkable impact of
Kaatsu training was also covered
in FitnessRx this past year. Kaatsu
training elicits increases in strength,
despite using lighter weight, from
the preferential activation of fasttwitch muscle fiber, as this training
technique depletes oxygen levels
to the working muscles due to
the restriction of blood flow. The
reduction of available oxygen drives
the muscle cell to produce energy
without oxygen, or anaerobically,
which preferentially activates fasttwitch muscle fibers instead of slowtwitch muscle fibers, as fast-twitch
muscle fibers prefer anaerobic
respiration while slow-twitch muscle
fibers favor aerobic respiration.
Since fast-twitch muscle has
superior potential for strength,
their preferential stimulation over
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MUSCLE LAB
LESS PAIN
WITH MUSCLE GAINS
Kaatsu training potently
generates considerable strength
and size. However, there is a
downside to this style of training,
as it can be fairly painful. In fact,
several studies along with my
own experience in the gym have
demonstrated that the standard
Kaatsu approach elicits a high level
of perceived exertion and pain. Of
course, there is always going to be
some level of discomfort caused by
weight training. However, the level
of discomfort brought on from the
typical approach to Kaatsu training
is much worse.
So, a group of scientists from
Indiana University and Purdue
University investigated the musclebuilding ability of a modified
approach to Kaatsu training
where they cut the pressure of the
pneumatic cuff used to restrict
blood flow by roughly 50 percent
relative to other studies while
also removing the initial set of 30
repetitions that is usually performed
during Kaatsu training. Altogether,
the modifications reduced the
overall pain rating assessed during
the study considerably while
still increasing muscle size and
strength significantly relative to
the control group that did not use
Kaatsu training. Nonetheless, the
gains in size and strength were not
as large as earlier Kaatsu training
studies showed likely because
of altered training protocol that
probably diminished the training
effect and pain experienced while
training. Yet, because there were
still considerable gains in size and
strength, this less painful approach
to Kaatsu training still provides
significant gains in muscle size and
strength while using lighter weights.
JA NUA RY 2 0 1 7
REFERENCES
McNaughton LR, Dalton B and Tarr J. The effects
of creatine supplementation on high-intensity exercise
performance in elite performers. Eur J Appl Physiol Occup
Physiol 1998;78, 236-240.
Tipton KD, Rasmussen BB, et al. Timing of amino
acid-carbohydrate ingestion alters anabolic response of
muscle to resistance exercise. Am J Physiol Endocrinol
Metab 2001;281, E197-206.
Candow DG, Chilibeck PD, et al. Effect of ceasing
creatine supplementation while maintaining resistance
training in older men. J Aging Phys Act 2004;12, 219-231.
Cribb PJ and Hayes A. Effects of supplement timing
and resistance exercise on skeletal muscle hypertrophy.
Med Sci Sports Exerc 2006;38, 1918-1925.
Antonio J and Ciccone V. The effects of pre versus
post workout supplementation of creatine monohydrate
on body composition and strength. J Int Soc Sports Nutr
2013;10, 36.
Candow DG, Vogt E, et al. Strategic creatine
supplementation and resistance training in healthy older
adults. Appl Physiol Nutr Metab 2015;40, 689-694.
Engelhardt M, Neumann G, et al. Creatine
supplementation in endurance sports. Med Sci Sports
Exerc 1998;30, 1123-1129.
Graham AS and Hatton RC. Creatine: a review of
efficacy and safety. J Am Pharm Assoc (Wash) 1999;39,
803-810; quiz 875-807.
Judge, L.W. and J.R. Burke, The effect of recovery time
on strength performance following a high-intensity bench
press workout in males and females. Int J Sports Physiol
Perform, 2009. 5(2): p. 184-96.
Rassier, D.E. and W. Herzog, Force enhancement
following an active stretch in skeletal muscle. J
Electromyogr Kinesiol, 2002. 12(6): p. 471-7.
Stone, M.H., et al., Power and power potentiation
among strength-power athletes: preliminary study. Int J
Sports Physiol Perform, 2008. 3(1): p. 55-67.
Wang, C.C., et al., The Effects of Creatine
Supplementation on Explosive Performance and Optimal
Individual Postactivation Potentiation Time. Nutrients,
2016. 8(3): p. 143.
Takarada, Y., et al., Effects of resistance exercise
combined with moderate vascular occlusion on muscular
function in humans. J Appl Physiol (1985), 2000. 88(6): p.
2097-106.
Wernbom, M., J. Augustsson, and R. Thomee, Effects
of vascular occlusion on muscular endurance in dynamic
knee extension exercise at different submaximal loads. J
Strength Cond Res, 2006. 20(2): p. 372-7.
Hollander, D.B., et al., Partial occlusion during
resistance exercise alters effort sense and pain. J Strength
Cond Res, 2010. 24(1): p. 235-43.
Weatherholt, A., et al., Modied Kaatsu training:
adaptations and subject perceptions. Med Sci Sports
Exerc, 2012. 45(5): p. 952-61.
Wernbom, M., et al., Acute effects of blood ow
restriction on muscle activity and endurance during
fatiguing dynamic knee extensions at low load. J Strength
Cond Res, 2009. 23(8): p. 2389-95.
Yasuda, T., et al., Muscle activation during lowintensity muscle contractions with restricted blood ow. J
Sports Sci, 2009. 27(5): p. 479-89.
www.fitnessrxformen.com
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MuscleTech is Americas #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale
dollar sales 2001 to present. Read the entire label and follow directions. 2016
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Energy supplements are a leading category in sports nutrition, with millions of athletes,
tness enthusiasts and gym rats relying on
stimulant-loaded supplements to fuel their
workouts. Recognizing the ever-competitive
pre-workout market, some supplement companies have resorted to extreme doses of
stimulants, even approaching up to 600 milligrams of caffeine. When does it stop? When
is enough caffeine, enough?
You may be surprised to learn that beyond
energy, caffeine provides little benet in terms
of your actual mental performance. In fact,
too much caffeine can impair performance
by rapidly raising your stress, anxiety, panic
and jitters.
If you truly want to maximize your workout
experience, you have to go beyond caffeine.
Fortunately, exciting new research has revealed how natural herbal extracts can do
just that.
The results were astonishing after the demanding task, the placebo group had over a 100 percent
decline in mental activation, indicating they were bored
and distracted. In contrast, in just 30 minutes after
supplementation, one scoop of Reckless improved
cognitive activity by over 200 percent, while two
scoops increased cognitive activation by over 2,000
percent! This potent increase in cognitive activity resulted in a dose-dependent increase in reaction time
and attentional performance, indicating superior focus
and concentration in subjects. In the attention-switching task, the scientists observed that Reckless substantially improved correct choices and the speed
at which subjects chose correct responses (reaction
time), while also substantially decreasing errors.
In sports such as baseball and football, where you
have milliseconds to make a decision, this could have
tremendous implications for optimal decision-making.
For the everyday gym-goer, it also suggests that Reckless can help them focus and pay attention to their
workouts so they can be at their very best. For someone looking for a general boost in focus during the
day, these results suggest that Reckless can also help
people to concentrate and pay attention during highly
monotonous and boring activities where concentration
dwindles.
And we have not even gotten into the performance
benets of Reckless, which also features potent doses
of creatine, beta-alanine and a novel ancient peat and
apple extract called elevATP, shown to potently boost
muscle ATP, strength, endurance and muscle mass.
But possibly the most impressive attribute of
Reckless is that it is free of any banned substance.
We know this because it is Informed-Choice Certied,
a gold-standard testing procedure used to certify that
a product has no banned substances, according to the
World Anti-Doping Agency (WADA). Finally, Reckless
doesnt just deliver results it delivers in taste, too. In
a world of bitter pre-workouts, Reckless surprisingly
has delicious, smooth and refreshing avors including
Blue Slushy and Watermelon.
So, the next time you are looking for more than
just caffeine-loaded pre-workouts, give Reckless a try
instead!
For more information, please visit
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FI TNE S S R x
for M E N
JA NUA RY 2 0 1 7
www.fitnessrxformen.com
FitRxCoolDOWN
BEST OF 2016
HIGHLIGHTING THE MOST
SIGNIFICANT RESEARCH
RESEARCH REVIEW:
72
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JA NUA RY 2 0 1 7
www.fitnessrxformen.com
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12-week study. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2016
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74
F IT N E SS R x
for MEN
REFERENCES
1. Contreras B, Vigotsky AD, et al. A Comparison of Gluteus
Maximus, Biceps Femoris, and Vastus Lateralis EMG Activity in the
Back Squat and Barbell Hip Thrust Exercises. J Appl Biomech 2015.
2. Schoenfeld BJ, Contreras B, et al. Effects of varied versus
constant loading zones on muscular adaptations in well-trained
men. Int J Sports Med 2016;DOI: 10.1055/s-0035-1569369.
3. Schoenfeld BJ, Pope ZK, et al. Longer inter-set rest periods
enhance muscle strength and hypertrophy in resistance-trained
men. Journal of Strength and Conditioning Research 2016;30:
1805-1812.
4. Schoenfeld BJ. Postexercise hypertrophic adaptations: a
reexamination of the hormone hypothesis and its applicability to
resistance training program design. J Strength Cond Res 2013;27:
1720-1730.
5. Schoenfeld BJ, Wilson JM, et al. Muscular adaptations in
low- versus high-load resistance training: A meta-analysis. Eur J
Sport Sci 2014;1-10.
6. Schoenfeld BJ, Ogborn D and Krieger JW. Dose-response
relationship between weekly resistance training volume and
increases in muscle mass: A systematic review and meta-analysis.
J Sports Sci 2016;1-10.
7. Wakahara T, Miyamoto N, et al. Association between regional
differences in muscle activation in one session of resistance
exercise and in muscle hypertrophy after resistance training. Eur J
Appl Physiol 2012;112: 1569-1576.
8. Wakahara, T, Fukutani, A, Kawakami, Y, and Yanai, T.
Nonuniform muscle hypertrophy: its relation to muscle activation in
training session. Med Sci Sports Exerc 2013;45: 2158-2165.
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2
Naghii et al., 2011. Journal of Trace Elements in Medicine and Biology. 25:5458.3 3Sandhu et al., 2010. Int J Ayurveda
Res.1(3):1449. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2016
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FI TNE S S R x
for M E N
JA NUA RY 2 0 1 7
www.fitnessrxformen.com
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apsnutrition.com
FitRxCoolDOWN
SUPPLEMENT EDGE
BY
SUPPLEMENT
RESEARCH REVIEW:
BEST OF 2016
THE FACTS ON
AGMATINE SULFATE:
A SCIENTIFIC REVIEW
Supplements
can help give
you the edge
in training as
well as fat loss.
Heres a look
at some of the
best supplement
research from
2016 to help you
take 2017 to a
whole new level.
GLUTAMINE:
PROS AND CONS
GLUTAMINE
SUPPLEMENT
OR NOT?
REFERENCES
Galgano F, et al. Focused review: agmatine in fermented foods. Front Microbiol 2012;Jun 7;3:199.
Keynan O, et al. Safety and Efficacy of Dietary Agmatine Sulfate in Lumbar Disc-associated Radiculopathy. An Open-label, Dose-escalating Study Followed by a Randomized, Double-blind, Placebocontrolled Trial. Pain Med 2010;Mar;11(3):356-68.
Molderings GJ and Haenisch B. Agmatine (decarboxylated L-arginine): physiological role and therapeutic potential. Pharmacol Ther 2012;Mar;133(3):351-65.
Shopsin B. The clinical antidepressant effect of exogenous agmatine is not reversed by parachlorophenylalanine: a pilot study. Acta Neuropsychiatr 2013;Apr;25(2):113-8.
Piletz JE, et al. Agmatine: clinical applications after 100 years in translation. Drug Discov Today 2013;Sep;18(17-18):880-93.
Gilad GM and Gilad VH. Long-term (5 years), high daily dosage of dietary agmatine - evidence of safety: a case report. J Med Food 2014;Nov;17(11):1256-9.
MacLennan PA, et al. A positive relationship between protein synthetic rate and intracellular glutamine concentration in perfused rat skeletal muscle. FEBS Lett 1987;May 4;215(1):187-91.
Candow DG, et al. Effect of glutamine supplementation combined with resistance training in young adults. Eur J Appl Physiol 2001;Dec;86(2):142-9.
Antonio J, et al. The effects of high-dose glutamine ingestion on weightlifting performance. J Strength Cond Res 2002;Feb;16(1):157-60.
Dr. Victor Prisk is a board certied orthopaedic surgeon and IFBB professional bodybuilder in Pittsburgh, PA. Dr. Prisk is an active member of the GNC Medical Advisory Board and
creator of the G.A.I.N. Plan. He is an NCAA All-American gymnast, champion swing dancer and NPC Welterweight National Champion.
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www.fitnessrxformen.com
TOP 10 CLASSIC
BODYBUILDING
SUPPLEMENTS
1.WHEY PROTEIN: Adding an extra 40 grams of whey
protein (or more) to your diet after your workouts and with
another meal can be a very effective way to build and
maintain muscle mass.
2. HMB: HMB supplementation can improve recovery from
exercise with a reduction in muscle damage and enhance
muscle growth, strength and power after the appropriate
exercise stimulus.
3.VITAMIN D3: Studies show that vitamin D
supplementation of more than 3,000 IU per day can increase
testosterone levels.
4. FISH OIL: The omega-3 fish oils are fatty acids that may
improve recovery and performance.
REFERENCES
Antonio J, et al. A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program
improves body composition in healthy trained men and women--a follow-up investigation. J Int Soc Sports Nutr
2015;Oct 20;12:39.
Wilson JM, et al. International Society of Sports Nutrition Position Stand: beta-hydroxy-betamethylbutyrate (HMB). J Int Soc Sports Nutr 2013;Feb 2;10(1):6.
Wilkinson DJ, et al. Effects of leucine and its metabolite beta-hydroxy-beta-methylbutyrate on human
skeletal muscle protein metabolism. J Physiol 2013;Jun 1;591(Pt 11):2911-23.
Pilz S, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res
2011;Mar;43(3):223-5.
Salles J, et al. 1,25(OH)2-vitamin D3 enhances the stimulating effect of leucine and insulin on protein
synthesis rate through Akt/PKB and mTOR mediated pathways in murine C2C12 skeletal myotubes. Mol Nutr
Food Res 2013;Dec;57(12):2137-46.
Jeromson S, et al. Omega-3 Fatty Acids and Skeletal Muscle Health. Mar Drugs 2015;Nov 19;13(11):69777004.
Nassar E, et al. Effects of a single dose of N-Acetyl-5-methoxytryptamine (Melatonin) and resistance
exercise on the growth hormone/IGF-1 axis in young males and females. J Int Soc Sports Nutr 2007;Oct 23;4:14.
Davis JK, Green JM. Caffeine and anaerobic performance: ergogenic value and mechanisms of action.
Sports Med 2009;39(10):813-32.
Burke JM. Caffeine and sports performance. Appl Physiol Nutr Metab 2008;Dec;33(6):1319-34.
Buford TW, et al. International Society of Sports Nutrition position stand: creatine supplementation and
exercise. J Int Soc Sports Nutr 2007;Aug 30;4:6.
www.fitnessrxformen.com
REFERENCE
Flueck JL, et al. Is beetroot juice more effective than sodium nitrate? The
effects of equimolar nitrate dosages of nitrate-rich beetroot juice and
sodium nitrate on oxygen consumption during exercise. Appl Physiol
Nutr Metab 2016;Apr;41(4):421-9.
FITN ESS R x
for MEN
79
FitRxCoolDOWN
MENS HEALTH
BY
TEAM FITRX
THE MEDICAL
POWERS OF COFFEE
By Marie Spano, MS, RD, CSCS, CSSD
In 2016, FitnessRx
for Men covered a
wide range of health
topics from the
importance of sleep,
excessive exercise,
testosterone
boosters and more.
Heres look at some
of our top research
reports of 2016 for a
healthier new year.
80
F IT N E S S R x
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www.fitnessrxformen.com
INCREASE
TESTOSTERONE
IN INN
TE O
RE STO VAT
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AR ER N
CH ON
E
IN 10 HOURS
AFTER JUST 1 DAILY DOSE
VITALIGENIXT10TM is the most powerfully engineered testosteroneboosting formula ever for active males! It features a core ingredient
scientically shown to boost test levels within 10 hours no other
test ingredient is scientically validated to work that quickly. In men,
testosterone is a critical component of muscle strength and vitality. Use
VITALIGENIXT10TM as part of your daily training program.
Unlike other products that claim to be backed by research, the core
ingredient in VITALIGENIXT10TM is based on research conducted
on humans and published in the peer-reviewed Journal of the
International Society of Sports Nutrition. In fact, the double-blind,
placebo-controlled study showed subjects increased bioavailable
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FitRxCoolDOWN
MENS HEALTH
LACK OF
SLEEP AND
CARDIOVASCULAR
RISK
By Lisa Steuer
According to reports, in addition to increasing hunger, lack of sleep can also have
other negative health effects. A study published in the Journal of Clinical Endocrinology and Metabolism found that lack of sleep
was associated with an increased cardiometabolic risk.
In this study, there were 13 subjects, who
like in the previously mentioned study also
participated in several laboratory sessions:
two nights of 10 hours in bed versus two
nights of four hours in bed. Sleep was recorded and after the second night of each session,
blood was sampled at 20-minute intervals between 9:00 a.m. and midnight in order to measure the adrenocorticotropic hormone (ACTH)
and total cortisol the stress hormone. Every
20 minutes, from 2:00 p.m. to midnight, saliva
was collected to measure free cortisol. At
hourly intervals, perceived stress, hunger and
appetite were assessed.
ACTH stimulates the production and release of cortisol from the cortex of the adrenal
gland. Increased ACTH levels are related to
increased cortisol, a catabolic hormone associated with the bodys response to stress.
Increased cortisol release means that more
muscle tissue is broken down, and lean muscle development is blocked.
The researchers in this study found that
reduced sleep resulted in a 19 percent increase in overall ACTH levels. In addition,
overall cortisol levels were also elevated, and
morning levels of ACTH were higher after
sleep restriction, while evening ACTH levels
were unchanged, and total and free cortisol
increased by 30 percent and 200 percent respectively. And while reduced sleep was not
associated with a higher perceived stress, it
once again did result in an increase in appetite, which was correlated with the increase in
total cortisol.
This study reveals that restricted sleep may
involve an increased psychological response
to daily life stressors, which could lead to
negative health effects on the body.
REFERENCES:
Borel, Brooke, Cody Pickens, Virginia Hughes, and Hackett. Sleep. How
To Do It Right. Popular Science Mar. 2014: 39-49. Print.
Guyon A, Balbo M, Morselli LL, Tasali E, Leproult R, LHermite-Balriaux
M, Van Cauter E, Spiegel K. Adverse effects of two nights of sleep restriction
on the hypothalamic-pituitary-adrenal axis in healthy men. J Clin Endocrinol
Metab. 2014 Aug;99(8):2861-8. doi: 10.1210/jc.2013-4254. Epub 2014 May 13.
Marshall G, Turner A. The Importance of Sleep for Athletic Performance.
Strength and Condition Journal. 2016 Feb; 38(1):61-67
82
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for MEN
NEGATIVE TESTOSTERONE
FACTORS
By Daniel Gwartney, M.D.
Live right: The body and mind can cope with an amazing range of
stresses. Acute, short-term stresses that are extremely severe, or long-term
stresses that persist, can both wreak havoc on the testosterone regulatory
and production system. Failing to acknowledge extreme or prolonged
stressors is self-sabotage. Examples include failing to get adequate sleep
or maintaining a regular schedule; following extreme diets; living in conditions of violence, fear or desolation; abusing drugs, both illicit and legal;
having time and emotional demands that cannot be reasonably met; etc.
It seems trivial, but fast-rotating shift workers, all-night gamers, domestic
abuse victims, those addicted to pain medications or even those being
treated for common conditions such as depression or high cholesterol are
at risk of suppressing their own testosterone production.
Eat right: Even in healthy people of normal weight, the typical diet can
affect testosterone production. Very high-fat diets, as well as high-glycemic
diets, can inhibit testosterone production. Further, both can lead to insulin
resistance or type 2 diabetes, which is associated with low testosterone.
Get your body moving: A sedentary lifestyle does nothing to promote
health. Moderate activity is good for the entire metabolism, and associated
with a greater preservation of testosterone production. Resistance training
may offer unique advantages over endurance-type training. Many point to
the acute hormonal effects of resistance training, but chronic effects such as
bone strengthening and myokine production may have more to do with the
benefits. DO NOT OVERDO IT! Excessive training can lead to an underdiagnosed condition seen in athletes called functional hypogonadism, which
in many ways is similar to the hormonal disruption seen in ultra-endurance
athletes.
Avoid endocrine disruptors: An underreported problem, these are
chemicals used in industrial production that enter the food or water supply,
acting on the regulatory system that controls hormone production. Many,
many recognized chemicals have been shown to act as estrogens and reduce testosterone. Exposure to such chemicals can be minimized by avoiding canned food, plastic containers and urban areas. Even the chlorine used
to maintain swimming pools has been suggested to reduce testosterone production by forming an endocrine disruptor.
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