Professional Documents
Culture Documents
VOLUME 14 NUMBER 4
YOUR ULTIMATE
LTIMATE PRESCRIPTION FOR
RT
THE
HE P
PERFECT
ERFECT B
BODY
ODY
GET TOUGH
BOOT CAMP
with UFC Fighter Holly Holm
TOTAL BODY
HIGH-INTENSITY
Workouts Inside!
AUGUST 2 0 1 6
HARD
FACTS
25
AUGUST 2016
BATTLING ROPES
FITNESS Rx
EXPLOSIVE
FITNESSRXWOMEN.COM
BEST EXERCISE
FOR FAT LOSS
FITNESSRx
TM
Co-Publishers
Elyse Blechman
Jennifer Blechman-Turner
FIGHT
FAT FOR
SUMMER
Summer is here! We love putting together the August issue of FitnessRx for Women,
because this is the time for you to really shine. Youve been putting in the hard work all year, and
its time to rock that bikini with confidence!
But even if you feel you still have more training to do to get in your best shape, theres still
time to tighten up. This issue of FitnessRx features some cutting-edge, fat-blasting, highintensity workouts meant to take your training and physique to a whole new level. All you need is
the latest scientific research on healthy eating, diets and training and its all here in this issue!
In November, Holly Holm, our cover model this month, took the UFC bantamweight title from
Ronda Rousey, a much-anticipated match that ended with Holm knocking Rousey out with a
head kick. Holm then lost her title to Miesha Tate in March, but Holm is not one to give up without
a fight. Now, determined for a rematch with Tate and gearing up for her next fight in July, Holm
is more motivated than ever to train hard and win. In Get Tough Boot Camp with Holly Holm
by Lisa Steuer on page 44, Holly shares two total body, fat-blasting workouts that can inspire
you to train tough like Holly. Find out more about how Holly trains to be her best, how she finds
motivation and much more.
Youve most likely been doing plenty of squatting and lunging in an effort to get your best
bikini body, but have you neglected your arms along the way? And after all, we all want sculpted,
shapely arms to enhance those summer sleeveless looks. In Fabulous Arms With IFBB Pro
Janelle McGuire: Get Sculpted With Active Rest by Jaime Baird on page 52, Janelle shares her
not-so-typical arm workout intensified with active rest sets, which in this program is abdominal
work and includes exercises emphasizing the stubborn lower abs. So this is a really efficient
workout, as the ab exercises keep the time between arm sets short to maximize hypertrophy and
maintain blood flow. Get ready to feel the burn!
Competing at the Arnold Sports Festival, the multi-sports weekend held every year in
Columbus, Ohio, is for the top athletes in the industry. These are the athletes who have worked
long and hard to craft a physique worthy to complete among the best. Melissa Andrews of
Georgia, winner of this years FitnessRx for Women and MHP Arnold Model Search, is one of
those athletes who has worked very hard on her fitness goals, but she has more to offer than
a winning physique and a captivating smile. In Melissa Andrews: An Ambassador of Fitness:
FitnessRx for Women and MHP 2016 Arnold Model Search Winner by Alan Golnick on page 60,
Melissa offers her tips for living a healthy lifestyle and her workout plan.
While training hard is essential to achieving your best body, you also need the best nutrition
and performance tips to get you there. In 25 Hard Facts on Nutrition and Performance:
Cutting-Edge Research by Steve Blechman and Thomas Fahey Ed.D. on page 64, check out
some of the best cutting-edge research on nutrition to take you to the next level in fitness and
health. All these tips are based on the best and most innovative scientific research out there, so
get ready to get in your best shape this year, armed with the top nutritional and performance
information.
This is only a portion of what youll find in this months issue. Were excited to always bring you
the best cutting-edge tips, workouts and advice from the experts, as well as scientifically backed
research on exercise and healthy eating. Its your summer to shine so lets get to work!
2016
FOR WOMEN
Editor-in-Chief
Steve Blechman
Design/Art Director
Elyse Blechman
Chief Financial Officer
Denise Gehring
Managing Editor
Lisa Steuer
Associate Editor
Alan Golnick
Digital Creative Director and
Design Consultant
Chris Hobrecker
Contributing Photographers
Michael Neveux
Jason Ellis
Contributing Illustrator
Bill Hamilton
Administrative Assistant
Fernanda Machado
Circulation Consultants
Irwin Billman and Ralph Pericelli
fitnessrxwomen.com
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Callie Bundy
editor@fitnessrxwomen.com
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FITNESS RX (ISSN 1543-3730)
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NIGHTTIME
BARE ARMS
Thanks for the feature with Gennifer Strobo about improving your form
for arm training [Bare Arms: Improve Your Form to Get Sculpted with
IFBB Figure Pro Gennifer Strobo, June 2016]. I feel like its really easy
with arm training to have bad form, which means you could be hindering
results and even cause injury to yourself. I definitely learned a thing or
two from this feature, and I really appreciate it because other magazines
dont go into such details about how to correct form. Thanks for the awesome workout!
Jeanette Peters
Email
KILLER CORE
I love following Ashley Kaltwasser on
social media, as well as her weekly column
on your website. She always has the best
tips for workouts and eating healthy, and
she is a big inspiration to me! So I was definitely excited to see her core-training article in the June issue [8 Killer Core Moves
with Three-Time Ms. Bikini Olympia Ashley
Kaltwasser, June 2016]. The moves in this
workout have helped me to really switch
things up with my core training. Plus I love
that most of these moves can be done anywhere and that they are so easy to incorporate into my workout regimen.
Good luck this year, Ashley! I will be
rooting for you as always!
Colleen Evans
Email
8 FITNES S R X
AU G U S T 2 0 1 6
EXERCISING
THE TRUTH
FitnessRx is my favorite fitness
magazine because of the research
and studies included in each issue. In
the June issue, the 25 facts on training were especially interesting
[Exercising the Truth: 25 Hard Facts
on Training, June 2016]. These tips are
really easy to incorporate into my
workout and training plan, and I was
surprised by some of the findings.
Thank you for always reporting the
most relevant and best information on
fitness and training!
Jessica Tozier
Email
www.fitnessrxwomen.com
FOR WOMEN
E SRx
TM
52 FABULOUS ARMS
WITH IFBB PRO
JANELLE MCGUIRE
60 MELISSA ANDREWS: AN
AMBASSADOR OF FITNESS
44 GET TOUGH BOOT
CAMP WITH HOLLY
HOLM
ON THE
O
E
COVER:
O
:
HOLLY HOLM
M
Photo
MC
NEVEUX
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64 25 HARD FACTS ON
NUTRITION AND PERFORMANCE
CUTTING-EDGE RESEARCH
10
0 FIT
F NE S S R X
AU G U S T 2 0 1 6
w
www.fitnessrxwo
f t ess
omen.com
66
52
60
44
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IN THIS ISSUE
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INSIDE PEEK
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12 ONLINE NOW!
At FitnessRxwomen.com
85
WARM UP
COOL DOWN
16 TRAINING
INFO-BITS
38 FAT-BLASTING
RECIPES
20 FAT LOSS
INFO-BITS
77 CARDIO BURN
24 NUTRITION
INFO-BITS
88 SUPPLEMENT
EDGE
Omega-3 Update
78 FAT ATTACK
28 SUPPLEMENTS
INFO-BITS
30 HEALTH
INFO-BITS
81 FLAT ABS
104
90
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92 ULTIMATE IN
NUTRITION
Is There a Limit to How
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72 GLUTE LAB
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AUGUST 2016
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WarmUP
FitRx
AUGUST 2016
IN THIS SECTION
16-18
TRAINING
ONE-MINUTE EXERCISE
PROGRAM BUILDS FITNESS;
SEQUENTIAL EXERCISE AND
DIETING BEST FOR
WEIGHT LOSS
20-22
FAT LOSS
SECRETS OF LONG-TERM
WEIGHT CONTROL; ADHERENCE TO THE MEDITERRANEAN
DIET IS LINKED TO LOWER
ABDOMINAL FAT
24-26
NUTRITION
HEALTH EFFECTS OF INCREASED PROTEIN INTAKE;
DARK CHOCOLATE MAY IMPROVE ENDURANCE
PERFORMANCE
28-29
SUPPLEMENTS
GARCINIA MANGOSTANA
DOES NOT PREVENT FATIGUE
DURING EXERCISE; LONGTERM MULTIVITAMIN USE
LINKED TO REDUCED RISK OF
HEART ATTACK AND STROKE
30-32
HEALTH
FISH CONSUMPTION LINKED
TO LOWER BLOOD PRESSURE;
EXERCISE PREVENTS MENTAL
DETERIORATION IN
AGING BRAINS
34-36
BEAUTY
DEALING WITH OILY SKIN;
HEALTHY SUMMER HAIR TIPS
14 FIT NE S S R X
AU G U S T 2 0 1 6
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FitRxWarmUP
TRAINING INFO-BITS
BY
INCREASE STRENGTH
AND MUSCLE SIZE, BUT NOT POWER
Performing squats at slow speeds
using moderate weights increases
muscle size and strength but has
no effect on power according to
researchers from the National
Institute of Fitness and Sports in
Japan. During an eight-week training program, subjects performed
squats either slowly (three seconds
down, three seconds up) or normally (down under control, up fast).
Slow-rep training performing
exercises slowly under high tension is very popular with some. It
is not a good way to train because
COLD-WATER IMMERSION
MIGHT PROMOTE RECOVERY
FROM INTENSE EXERCISE
Post-exercise
immersion in
cold water might
improve recovery and prevent
muscle soreness
in intensely
training athletes according
to Kane Hayter
from James
Cook University
in Australia and
colleagues.
Untrained subjects were
immersed in
57-degree water
for 15 minutes
following weighttraining workouts of moderate
intensity. Cold
water-immersed
subjects
performed 10
percent better
than control
subjects on a
bicycle sprint
24 hours after
the workout.
This was a
small study
using untrained
subjects. Other
studies using
larger samples,
however, show
that post-exercise water
immersion promotes recovery
from intense
exercise. (Peer J,
published online
March 28, 2016)
Exposure to simulated high altitude for 15 minutes, four times a day, enhanced fat metabolism and improved endurance in
mice, compared to sea-level training according to researchers from Japan. The endurance-trained animals were housed in a
low-oxygen environment (simulated altitude of 15,000 feet; 12 percent oxygen) for four 15-minute sessions per day for three
weeks. Intermittent exposure to low-oxygen environments improved endurance by enhancing fatty acid metabolism. Companies
such as Higher Peak (www.higherpeak.com) manufacture relatively inexpensive portable tents and chambers that allow humans
to experience simulated altitude exposure at sea level. While they are becoming more popular with serious endurance athletes,
the effectiveness of these devices is controversial. (Physiological Reports, 4: e12744, 2016)
16 FITNE S S R X
AUGUST 2 0 1 6
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TRAINING INFO-BITS
ONE-MINUTE
EXERCISE
PROGRAM
BUILDS FITNESS
Leading fitness organizations recommend
150 minutes per week of moderate-intensity
exercise, 75 minutes of intense exercise or a
combination of both. Martin Gibala, Jenna
Gillen and colleagues from McMaster
University in Canada showed that 12 weeks of
high-intensity interval training (HIIT) increased
cardiovascular capacity and metabolic health
as well as training 45 minutes, three times per
week for 12 weeks. The HIIT group did three
sets of 20-second maximal sprints on a stationary bike with two minutes of active rest
between sets a total of one minute of intense
exercise per training session. The traditional
aerobics group rode a stationary bike for 45
minutes, three times per week. Both training
methods increased aerobic capacity by 19
percent, improved blood sugar control
and increased muscle mitochondria (energy centers of the cells). While these results
are exciting, it is too early to tell if HIIT provides the same health benefits as larger-volume aerobic training. (PLOS ONE, published
online April 26, 2016, DOI:10.1371/journal.
pone.0154075 )
18 FITNE S S R X
AUGUST 2 0 1 6
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BIGGEST
LOSERS
The Biggest Loser is a wildly
successful television show started
in the United States in 2004, and
adapted by television stations
around the world. Grossly obese
men and women competed for a
cash prize to lose the most weight.
A long-term study of 14 Biggest
Loser contestants led by Erin
Fothergill and Kevin Hall from the
National Institutes of Health in
Bethesda, Maryland found that
contestants lost an average of 130
pounds, but regained about 90
pounds after six years. Resting
metabolic rate the rate of caloric
expenditure decreased by 610
calories per day at the end of the
study, but six years later, it
decreased further to 704 calories
per day. Weight regain was almost
inevitable because of the large
decrease in resting metabolism.
The contestants might have gained
even more weight if they were not
in the public eye. (Obesity, published
online April 19, 2016)
DIET OR
EXERCISE FOR
LONG-TERM
WEIGHT
CONTROL?
20 FITNE S S R X
AUGUST 2 0 1 6
Secrets of
Long-Term
WEIGHT
CONTROL
Only about five percent of people who
lose a significant amount of weight keep it
off for more than one year. Despite these
depressing statistics, some people lose
weight and manage to keep it off. The
National Weight Control Registry keeps
track of people who successfully lost
more than 30 pounds and kept it off for
one year or more. These people share one
characteristic in common they burn an
extra 3,000 calories weekly, which means
they exercise about one hour daily.
Successful weight-losers also restricted
calories moderately.
Good strategies for long-term weight
control include:
1. Exercise every day. Try to accumulate
a total of at least 45 to 90 minutes of
additional physical activity daily.
2. Lift weights two to three times weekly. Resistance training increases muscle
size, boosting the number of tissue insulin
receptors.
3. Lose weight. Studies show that losing
10 to 15 pounds improves insulin resistance, which then makes it easier to lose
abdominal fat.
4. Follow the Mediterranean diet high
in fish, fresh fruits and vegetables, lean
meats, olive oil and other monounsaturated and polyunsaturated fats and whole
grains. (American Journal Clinical
Nutrition, 82: 222S-225S, 2005)
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ADHERENCE TO THE
MEDITERRANEAN
DIET IS LINKED
TO LOWER
ABDOMINAL FAT
People who strictly follow the Mediterranean diet
tend to have lower body mass index (a measure of the
proportion of weight to height) and waist circumference according to a large population study led by
Simona Bertoli from the Nutritional Research Center
in Milan, Italy. The Mediterranean diet is high in fish,
fresh fruits and vegetables, lean meats, olive oil and
other mono and polyunsaturated fats and whole
grains. This diet reduces LDL (bad) cholesterol, and
maintains blood sugar levels on an even keel. The diet
does not affect insulin resistance, but maintains daylong insulin and blood sugar concentrations at lower
levels for extended durations. We have good evidence
that the Mediterranean diet promotes metabolic
health, prevents obesity and may increase longevity.
(Clinical Nutrition, 34: 1266-1272, 2016)
22 FITNE S S R X
AUGUST 2 0 1 6
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NUTRITION INFO-BITS
BY
CHERRY JUICE
Karen Keane and co-workers from Northumbria University in the United Kingdom found that two ounces
of Montmorency cherry juice reduced systolic blood
pressure by 7 mmHg within three hours. Cherry juice
is an excellent food for intensely training athletes.
A recent British study found that cherry juice accelerated recovery after a marathon (Scand J Med Sci Sports,
20:843, 2010). A second British study showed that Montmorency cherry juice promoted recovery and prevented
muscle damage following intense weight training. Chemicals in cherry juice, such as flavonoids and anthocyanins,
improve cell health and prevent muscle oxidative damage
and inflammation associated with exercise. (The American Journal of Clinical Nutrition, published online May 4,
2016)
Eat
MORE PROTEIN
HEALTH
EFFECTS
OF
INCREASED
PROTEIN
INTAKE
The buzz among nutritional
scientists is that the Recommended
Dietary Allowance (RDA) for protein
of 0.8 grams per kilogram of bodyweight
per day significantly underestimates the
true protein requirements. Stuart Phillips from McMaster University in Canada, and
colleagues, concluded that higher protein intake
prevents age-related muscle loss and decreases in
strength that lead to disability and decreased quality
of life. Greater protein intake will suppress hunger,
24 FITNE S S R X
AU G U S T 20 1 6
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NUTRITION INFO-BITS
Dark chocolate is high in flavonoids that increase nitric oxide an important chemical secreted by the inner lining of the blood vessels that controls
blood flow. A small study by British researchers showed that feeding dark
chocolate before exercise to recreationally trained cyclists improved endurance performance during a bike ride at 80 percent of maximum effort, and
during a two-minute maximal time trial. The results were compared to identical exercise sessions after consumption of white chocolate. (Journal
International Society Sports Nutrition, 12:47, 2015)
Diets HIGH IN
MONOUNSATURATED FATS
Better Regulate Fat Cells
The body tries to maintain balance to it its function
through a process called homeostasis. The same is true
of fat cells. Spanish researchers found greater activity in
genes responsible for fat breakdown following a diet high
in monounsaturated fatty acids. Typical foods include
olive oil, canola oil, nuts and avocados. Other diets
studied included high saturated fat diets, low-fat, high
complex carbohydrate diets and a placebo diet (mixed
diet). The study showed that the fat composition of diets
could influence the activity of fat cells. (European Journal
of Nutrition, published online March 30, 2016)
NITRATES
IMPROVE
WEIGHT-TRAINING
PERFORMANCE
Foods high in nitrates, such as beetroot juice, increase
the production of nitric oxide by the cells lining the blood
vessels (endothelium). Nitric oxide is a gas that promotes
blood flow and is an important measure of metabolic
health. Scientists from Edge Hill University in the UK
found that feeding athletes 400 milligrams of nitrate in
the form of a beetroot juice sports drink increased
weightlifting, endurance and total weight lifted during a
weight-training workout, compared to a placebo (fake
beetroot). There were no differences between groups in
the perception of fatigue, so beetroot has little effect on
promoting energy levels during workouts. Dietary nitrates
promote muscle blood flow and may prevent fatigue during exercise. (Journal Strength Conditioning Research,
published online April 2, 2016)
26 FITNE S S R X
AU G U S T 20 1 6
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CONJUGATED
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28 FITNE S S R X AUGUS T
2016
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TAURINE HAS
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Physicians consuming multivitamins for 20 years or more had a 44 percent lower risk of heart attack and stroke according
to researchers from Brigham and Womens Hospital in Boston and the Karolinska Institute in Stockholm, Sweden. The study
also showed that vitamin consumption reduced the risk of cancer by eight percent. The results were a follow-up to an
earlier examination of 18,000 male physicians in the Physicians Health Study that showed no relationship between vitamin supplementation and heart disease after 12 years of taking vitamin supplements. Vitamin supplements might promote metabolic
health by reducing oxidative damage and inflammation, and improving the function of the cells lining the blood vessels. (Journal
of Nutrition, published online April 27, 2016)
www.fitnessrxwomen.com
AUGUST 2016
FITNESS RX 29
FitRxWarmUP
HEALTH INFO-BITS
BY
THE PLUSES
&
MINUSES
OF
SUN EXPOSURE
Dermatologists advise avoiding sun exposure to reduce
the risk of melanoma a deadly form of skin cancer. Jeff Lynn
from Slippery Rock University, and colleagues, discussed the
good, the bad and the ugly of spending time in the sun. Some
exposure increases vitamin D production, improves mood and
sleep quality, and lowers resting blood pressure. It can reduce
the risk of depression in people living in northern latitudes.
Excessive sunning increases the risk of skin cancers. Reduce
the risk by wearing clothing and hats that protect the skin,
applying broad-spectrum sunscreen with an SPF rating of
15 or more, and avoiding peak ultraviolet radiation hours of
10:00 a.m. to 4:00 p.m. Sunglasses protect the eyes from the
sun. Spending time in the sun is healthy and enjoyable, but too
much is deadly. (ACSMceOnline, 20 (3): 11-15, 2016)
FISH CONSUMPTION
LINKED TO LOWER
BLOOD PRESSURE
Each serving of fish consumed per week reduces blood pressure by 2.3 points (mmHg) according to researchers from Ecuador and the United States. They studied 677 people living in rural
coastal areas of Ecuador. Blood pressure decreased pro-
LOW THYROID
TREATMENT
UNDER FIRE
30 FITNE S S R X
AU G U S T 2 0 1 6
www.fitnessrxwomen.com
FitRxWarmUP
HEALTH INFO-BITS
EXERCISE PREVENTS
MENTAL DETERIORATION
IN AGING BRAINS
Exercise is the new brain food. Even moderate
physical activity can improve brain health and function, and delay the decline in cognitive function that
occurs in many people as they age according to the
30-year-long Cardiovascular Health Study by scientists from the University of California, Los Angeles. Physically active older adults had greater brain
volume than sedentary people, and brain gray matter
increased in older people who increased physical
activity. Exercise improves the brains ability to
learn, remember, think and reason. It promotes the
creation of new nerve cells throughout the nervous
system and enhances the nervous systems plasticity its ability to change and adapt. Exercise protects
the brain as people age, helping to delay or prevent
brain disorders such as Alzheimers disease. Exercise
is the true Fountain of Youth.. (Journal of Alzheimers
Disease, published online March 11, 2016)
SHOPPING
CARTS are
BAD FOR
YOUR HEALTH
Shopping carts are among the dirtiest objects you will encounter during
the day. They are more germ-laden
than toilet seats, public restrooms,
diaper-changing tables, chair armrests
or playground equipment according
to University of Arizona microbiology
professor Charles Gerba. He found
more E. coli bacteria on shopping carts
than on escalators, ATM machines,
restaurant tabletops and ketchup dispensers. Shopping cart contamination
may contribute to winter colds and flu.
Many grocery stores offer disinfectant
wipes for their customers to clean
shopping carts use them! (MorningNewsBeat, April 11, 2016)
32 FITNE S S R X
AU G U S T 2 0 1 6
www.fitnessrxwomen.com
www.HumanKinetics.com
FitRxWarmUP
BEAUTY INFO-BITS
BY
LISA STEUER
BEAUTY QUESTION
OF THE MONTH
with Dr. Jennifer Haley
I have really
oily skin. Do I
still need to
moisturize,
and how do I go about it? In general,
what's best way to deal with oily
skin?
Lets discuss a few things that tend to make skin oily:
AGE: Skin becomes more oily during puberty when there
is a surge in hormones. Oily skin generally improves after
puberty, and most people develop drier skin as they age.
ENVIRONMENT: Humid, hot weather will cause skin to be
oilier than dry weather. Most people need a different skin
care routine in the summer than the winter.
STRESS: Stress will also affect hormone levels and cause
a surge in oil production and possibly breakouts. Sometimes
taking a B complex supplement twice daily can help
moderate oil production. B vitamins are easily depleted with
stress (physical, mental or emotional).
DIET: A diet loaded with high-glycemic carbohydrates,
sugar and refined oils will also lead to an increased
production of oil in the skin. Dairy, including whey protein,
can cause a surge in insulin production, which results in
increased oil production in some individuals.
GENETICS: You cannot change this, but it doesnt mean
you need to live with oily skin or have the large pores your
grandmother had.
Even though I am in my 40s and live in the desert, I still
struggle with oily skin when it is hot, I am having a stressful
day or my diet is suboptimal. Understanding what products
to use and when to use them is essential to achieving
balanced skin and overcoming these external influences.
This will take some practice and patience. Managing oily skin
is not just about using the right moisturizer; you want to use
the right products in all steps of your regimen.
CLEANSE: Wash twice a day with a salicylic acid cleanser.
Salicylic acid is lipophilic (attracted to oil) and is effective at
unplugging pores without irritating skin. SkinCeuticals
purifying cleanser and LHA cleansing gel are very effective
without being harsh. I recommend applying a small amount
of cleanser to dry skin and using a Philips PureRadiance or
Clarisonic cleansing brush moistened with lukewarm water
34 FITNE S S R X
AUGUST 2 0 1 6
IN SUMMARY:
Morning: Cleanse, vitamin C, sunscreen, then makeup.
Night: Cleanse, oil-free moisturizer, eye cream or serum.
You will notice that you will need to modify your skin care
routine depending on weather, stress and your diet. Give any
new routine at least two months to achieve the desired
effect. Using too many or too much product will confuse
and aggravate your skin.
Most people find that oily skin doesnt age as quickly as
dry skin and tends to look healthier overall, so embrace the
positive.
Have a skin-related question for Dr. Haley? Email your question to editor@
fitnessrxwomen.com and you could see it answered in the next issue!
Jennifer Haley, MD, FAAD is a board-certified dermatologist with a degree
in Nutrition Science from Cornell University. She has been an NPC bikini
competitor and a consultant to the US Capitol. She enjoys an active lifestyle
in Scottsdale, AZ and Montrose, CO with her husband and three boys.
www.fitnessrxwomen.com
FitRxWarmUP
BEAUTY INFO-BITS
HEALTHY
SUMMER
HAIR
Although Summer is the perfect time to be outdoors, it is also a time to be extra caring toward your
hair, said Desiree Savo, a licensed cosmetologist and makeup artist who operates the blog desireandattire.com. Desiree, who also has a weekly Beauty Talk column on Fitnessrxwomen.com, shared fived tips to
protect your hair from the heat, sun and humidity during the hottest days of summer!
1. Wear head accessories. Hats, scarves, or anything that protects your hair from the sun. This is the easiest and
most effective way to protect your gorgeous hair from the sun and the heat. Plus, there are so many cute floppy
hats or scarves, so it's also a great way to add some style to your outfit. It's a win-win!
2. Reduce extra heat. It's already hot outside, so try not to add any additional heat with heat styling. Too much
heat during the summer can cause your hair to look more dry, brittle and faded. If you absolutely have to use a flat
iron to style, then try to let your hair air dry before. Avoiding a dryer or hot tools also helps to retain your hair's natural moisture.
3. Use a good deep conditioner. Summer sun can steal the moisture right out of your hair, so keep up with your
deep conditioners weekly even twice per week if you have color-treated hair! This will ensure your hair stays
smooth, shiny and moisturized.
4. Seal your hair before swimming. Whether you are swimming in an ocean, a lake or pool, it's very important to
make sure you spritz and seal your hair before doing so! Fully wet your hair and add a leave-in conditioner, coconut
oil or hair serum before swimming. We all know oil and water do not mix, so this acts as a barrier and protects your
hair from any chemicals or bacteria that saturate your hair from the water.
5. Sunscreen. Don't forget it on your body or your hair! After putting sunscreen on your body, use the residual
sunscreen left on your hands and run it through your hair. An added plus, it also helps with humidity and flyaways!
36 FITNE S S R X
AUGUST 2 0 1 6
www.fitnessrxwomen.com
Power up for
your best-ever
performance
Intense activity and workouts dehydrate your
body and drain cells of glycogen, the energy
stores that power your muscles. Sustamine is
a clinically tested sports recovery ingredient
that combines amino acids L-Glutamine and
L-Alanine. This unique combination works on
multiple levels to restore your strength.* It
enhances electrolyte and water absorption in
the intestines, helps replenish glycogen and
promotes healthy muscle repair.* Its also
rapidly absorbed for faster recovery.* For
hydration and muscle repair that can
noticeably increase your competitive edge,
look for products formulated with pure,
vegetarian, allergen-free Sustamine.*
www.sustamine.com
Follow Sustamine
*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.
FAT-BLASTING RECIPES
BY
STRAWBERRY ALMOND
CHIA PUDDING
INGREDIENTS:
2 CUPS UNSWEETENED COCONUT MILK
1/2 CUP CHIA SEEDS
1/4 CUP VANILLA WHEY PROTEIN
1/4 CUP (OR TO YOUR TASTE) GRANULATED STEVIA
(OR YOUR PREFERRED SWEETENER)
1 TSP. ALMOND EXTRACT
1/2 TSP. VANILLA EXTRACT
AD-INS:
8 LARGE STRAWBERRIES, SLICED
4 TB SLICED ALMONDS
4 TSP. CACAO NIBS
(OR UNSWEETENED/DARK CHOCOLATE), CRUSHED
38
ALLISON FRAHN
DIRECTIONS:
1. Whisk coconut milk, chia seeds, whey protein, stevia, and extracts together in a mixing bowl for approximately 30 seconds, or
until completely smooth and well blended.
2. Pour mixture evenly into 4 glass bowls and place in the fridge for
at least 6 hours (overnight is best) to allow the chia seeds to gel
and thicken to form the pudding.
3. Once set, evenly divide the strawberries, almonds, and cacao
nibs on top of each of the puddings for an added treat (or choose
your own add-ins). Enjoy!
80%
CARBS
Calories: 220
Protein: 12 grams
Carbohydrates: 12 grams
(11 grams fiber)
Fat: 13.5 grams
www.fitnessrxwomen.com
FAT-BLASTING RECIPES
INGREDIENTS:
8 CUPS ARUGULA
2 KIWI, SLICED
1 SMALL CUCUMBER, PEELED AND SLICED
4 TB CHOPPED WALNUTS
DRESSING:
3 TB FRESH ORANGE JUICE
2 TB OLIVE OIL
2 TSP. APPLE CIDER VINEGAR
1 TSP. HONEY (OR YOUR PREFERRED
SWEETENER)
1/4 TSP. SALT, OR TO TASTE
1/8 TSP. BLACK PEPPER
DIRECTIONS:
1. Place the arugula into a large bowl or onto a plate.
2. Top with the sliced kiwis, cucumber slices and walnuts. (TIP: if you are serving
with a protein such as chicken or fish, arrange the kiwi and cucumber slices along the
side so you can put your protein in the middle.)
3. For the dressing, combine all ingredients in a bowl and mix with a whisk (or fork)
to thoroughly combine. Immediately pour over the prepared salad. Thats it! A super
simple summer salad! Enjoy!
Fat: 12 grams
*Not included in above nutrition information
www.fitnessrxwomen.com
39
FAT-BLASTING RECIPES
SWEET N SAVORY
CHICKEN APPLE KEBABS
This quick and simple meal is the perfect combination of sweet and savory with practically no
cleanup, so you can spend more time enjoying the warm weather outdoors with friends and family!
INGREDIENTS:
1.25 LB. BONELESS, SKINLESS CHICKEN BREAST,
CUT INTO BITE-SIZE PIECES
1 LARGE FUJI APPLE
(OR YOUR FAVORITE APPLE)
HONEY MUSTARD GLAZE:
3 TB HONEY
1 TB LEMON JUICE
1 TSP. DIJON MUSTARD
1 TSP. OLIVE OIL
1/4 TSP. POULTRY SEASONING
1/8 TSP. CELERY SALT
BLACK PEPPER, TO TASTE
YOU WILL NEED:
BAMBOO SKEWERS.
DIRECTIONS:
1. First, soak skewers in water for at least an hour to prevent burning.
2. Make the glaze. In a small bowl, mix together honey, lemon juice, mustard, oil,
seasoning, salt, and pepper until well blended.
3. Next, prepare the kebabs. Divide and skewer chicken and apple chunks evenly
onto each of the 4 skewers, alternating the ingredients.
4. Place skewers on a grill over medium hot heat. Cook, turning once, until chicken
is no longer pink, about 3-5 minutes.
5. Brush skewers generously with honey glaze, cooking and turning until chicken is
cooked through and apples are golden brown. Enjoy!
40
www.fitnessrxwomen.com
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calorie-reduced
diet and moderate
exercise.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2016
FAT-BLASTING RECIPES
These popsicles not only look absolutely beautiful, but also are a tasty, no-sugar-added,
fat-free treat to enjoy on a hot summer day with fewer than 100 calories per pop. Plus, its
an easy way to get 3 grams of fiber into your diet (your kids wont know, either)!
INGREDIENTS:
NOTE: YOU MAY ADD GRANULATED STEVIA
(OR YOUR DESIRED SWEETENER)
TO ANY OF THE FRUIT PUREES BELOW
IF YOU PREFER SWEETER.
WATERMELON
1 CUP CHOPPED WATERMELON
1/2 TSP. LIME JUICE
MANGO
1/2 LARGE MANGO, PEELED AND CHOPPED
(APPROXIMATELY 1 CUP)
1/2 TSP. LIME JUICE
PINCH SALT
KIWI
4 KIWIS, PEELED
(SHOULD YIELD ABOUT 1 CUP KIWI PUREE)
1 TSP. LIME JUICE
DIRECTIONS:
1. Have the popsicle molds ready to go before you begin to puree the watermelon.
2. WATERMELON: Puree the watermelon, lime juice, and sweetener (optional) in a blender until smooth.
Divide and pour about 2 inches of the mixture into each of the 6 popsicle molds (you may have extra puree).
Put in the freezer until slightly firm, approximately 1 hour.
3. Right before you take out of the freezer, make the mango puree.
4. MANGO: Puree the mangoes, lime juice, salt, and sweetener (optional) in a blender until smooth. Divide and pour
about 2 inches of the mixture into each of the 6 popsicle molds, right on top of the watermelon (you may have extra puree).
5. Insert popsicle sticks into the center all the way down to the firm watermelon so that they stay in place.
6. Put back into the freezer until slightly firm, approximately 1 hour.
7. Right before you take out of the freezer, make the kiwi puree.
8. KIWI: Puree the kiwi, lime juice, and sweetener (optional) in a blender until smooth. Divide and pour about 2 inches of
the mixture into each of the 6 popsicle molds, right on top of the mango (you may have extra puree).
9. Put back into the freezer until the popsicles are completely firm: approximately 1-2 hours.
Tip: To make the popsicles easier to remove from the mold, dip them in a bowl of warm water for a few seconds. Enjoy!
Recipes prepared by Allison Frahn, IFBB Figure Pro, four-time Olympian and owner of Allis Slim Pickins. As her company tagline states, Alli
provides healthy recipes that offer: 100% Taste & 0% Guilt. Healthy food does not need to taste bland, and she is here to prove that to you! For
more of Allisons recipes, be sure to visit www.fitnessrxwomen.com/nutrition/recipes/allis-slim-pickins (a new recipe is posted each week).
42
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Coco Ho
Danica Patrick
Candace Parker
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PREMIUM SUPPLEMENTS. SMART PRICE.
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FitRx TRAINING
GET TOUGH
BOOT CAMP
WITH HOLLY HOLM
44 FITNE S S R X
AU G U S T 2 0 1 6
www.fitnessrxwomen.com
I WANT TO GET
BETTER. I WANT TO
LEARN, AND THERES
ONLY ONE WAY TO
GET THAT DONE
JUST GET IN THERE
AND TRAIN HARD.
AU G U S T 2 0 1 6 FITNESS RX
45
FitRx TRAINING
FIGHT LIKE
A GIRL
OF COURSE, MIXED MARTIAL ARTS IS
A SPORT OF HIGHS AND LOWS. AFTER
HER LOSS TO HOLM, RONDA ROUSEY REPORTED THAT SHE WAS SO DEPRESSED
THAT SHE EVEN CONTEMPLATED SUICIDE. BUT AFTER HER OWN LOSS, TO
TATE, HOLM IS JUST LOOKING TO IMPROVE.
You go from being on a high, biggest win
of my life, to the biggest loss, Holm said.
What can you do, though? Im not going to sit here and sulk about it, because
thats not going to make me get any better. I want to get better. I want to learn,
and theres only one way to get that done
just get in there and train hard.
In regard to the match against Tate,
Holm knows where she went right and
wrong. I knew I was winning the fight.
Next thing you know, shes on my back, and
there are a lot of things I did wrong. When
she first got on my back, and I stood up,
it was probably one of the worst things to
do I exposed my neck. There were things
I did wrong.
Despite being at what she described as
a low point after that loss, mixed martial
arts is Hollys passion, and she cant imagine doing anything else.
I wanted to experience something I
hadnt experienced before, Holm said,
about choosing to get into this sport. I
tried one fight and loved it, and the next
thing I know Im hooked to it. Its just all
you against them; your best against their
best. Youre fully exposed. Its the worst
feeling in the world when you lose, but its
the best feeling in the world when you win.
Of course, these fights come with a lot
of pressure, hype and sometimes negative
talk. But it doesnt faze Holm, who chooses
to focus on whats most important.
Its as simple as this, if everybody else
is paying attention to what Im doing, then
maybe theyre not so interested in what
theyre doing. So if theyre saying something negative, I dont even care, said
Holm. A lot of people dont have the nerve
to do what we do anyway. Theres a reason why people love to watch fighting its
a very vulnerable thing to do. You walk in
there and you might be made a fool in front
of millions of people. Youre the one taking
a chance and theres a reason why youre
there and somebody else isnt. Its because
you dont mind doing that, and the reward
is the victory, and the victory makes it all
worth it. Regardless of what other people
say, Im here to do my thing. This is my passion and I dont want anybody else to stop
me from doing my passion.
46 FIT NE S S R X
AU G U S T 2 0 1 6
WORK
OUT WITH HOLLY
Holly put together two MMA-style full-body workouts that will help get you
in killer shape. Get ready to sweat with Holly.
WORKOUT 1
EXERCISE
SET 1: :JUMP ROPE:
REPS/TIME
3 ROUNDS, 5 MINUTES
EACH ROUND
20 REPS
20 REPS
6 REPS IF HEAVY,
15 IF LIGHT
12 REPS EACH SIDE
8 REPS
WORKOUT 2
EXERCISE
SET 1: COMPLETE 4 TIMES
BARBELL SQUATS:
REPS/TIME
6 REPS IF HEAVY,
15 IF LIGHT
12 REPS
10 REPS
12 EACH SIDE
10 REPS
1 MINUTE
www.fitnessrxwomen.com
TRAINING AND
LOOKING AHEAD
Holly does multiple workouts almost
every day. Every morning starts out
with sparring, grappling or wrestling.
Two nights a week she goes back to
grapple and does mitt work about twice
a week (three or four times a week when
she gets closer to a fight). She also runs
on average five miles about five days a
week. Plus, she will do workouts like the
ones you see in this feature with burpees, box jumps, etc. She sometimes
likes to do sprints and burpees together (as seen in Workout 2 of this feature).
In addition, having a strong core is
essential for mixed martial arts, so Holly makes sure she does core training
with her strength workouts.
Everything you throw, you use
your core. With wrestling or even just
punching, you use your core to torque
for more power, and every time you
kick you need your core for torque,
Holly said.
Since MMA and kickboxing-type
workouts work the entire body, Holly
said they are good for everyone to do
even if your only goal is to stay in shape.
Its an all-over workout; you use a lot
of different muscles. Its a lot of cardio and builds a lot of strength in your
body. So I think its a great workout for
anybody.
Of course, it took a lot of hard work
for Holly to get where she is, but it also
took a lot of patience. A lot of people
say, Oh, Ill fight for a living and that
will be my job. Well, it doesnt happen
overnight. You dont get your doctorate
degree overnight; you dont get to the
top of the chain in any business overnight. It takes patience, and with that it
takes a lot of dedication and time.
Up next, Holly is set to take on Valentina Shevchenko July 23 in Chicago,
Holms first fight since surrendering
her title to Tate.
I just like to chase the victory, said
Holly. I think thats it the victory
makess it worth it. That
Thatss all there is to it.
JUMP ROPE:
www.fitnessrxwomen.com
EXERCISE
DESCRIPTIONS
SQUAT JUMPS:
Stand with feet about shoulder-width apart. Bend down
into squat position and explode upward into a full jump,
pushing from the heels. Land
on your toes and immediately
return back to your squat position and continue for reps.
BOX JUMPS:
Stand with your feet about shoulder-width
apart. Drop quickly into a quarter squat, extend your hips and
swing your arms
and jump up onto
the box, landing
with knees bent.
Step down one
leg at a time and
repeat.
KETTLEBELL SWING:
Stand with your feet
about shoulder-width
apart, holding the
kettlebell with both
arms hanging in front
of you. Soften your
knees and shift your
bodyweight into your
heels as you lower
your butt down. Driving through your
heels, explode through
the hips, and send the
weight swinging up.
Let the weight drop
again as you go back
into the low position,
and keep repeating.
AU G U S T 2016 FITNESS RX
47
FitRx TRAINING
DEADLIFT:
Stand with your
feet about hip-width
apart in front of the
barbell. Bend at
the hip to grip the
barbell at shoulder
width. Look forward and keep your
chest up as you
drive through your
heels and move the
weight upward. At
the top, pull your
shoulder blades
together and drive
your hips forward
into the bar. Bend at
the hips to lower the
bar and repeat.
RING CRUNCHES:
Hang on a set of rings
and crunch legs up toward chest
as
pictured,
before
slowly
lowering down.
Make sure
to hold
arms at
90-degree
angle,
keeping
good
control,
no momentum.
ONE-ARM
MEDICINE
BALL THROW:
Begin holding a
medicine ball in
your left hand.
Forcefully extend
the arm forward,
releasing the ball,
and repeat.
48 FIT NE S S R X
AU G U S T 2 0 1 6
www.fitnessrxwomen.com
ROCKY ABS:
This is an advanced
move for abs. Lie
with your back at
against a bench and
your arms gripping
the edge of the bench
behind your head.
Use your hands
to keep your body
rigid as you bring
your legs up above
you and your torso
pointed directly to the ceiling. Also slowly breathe out
as you do so. Hold that position for a moment and then
lower back down with control until your glutes are just a
couple inches off the bench.
BARBELL SQUAT:
Begin by resting
a straight bar high
on the back of your
neck. Assume a
shoulder-width
stance, grasping the
bar with both hands.
Slowly lower your
body until your
thighs are parallel
with the ground.
Your lower back
should be slightly
arched and your
heels should stay
in contact with the
oor at all times.
When you reach a
seated position,
reverse direction by
straightening your
legs and return to
the start position.
HOLLYS SUPPLEMENTS:
Off The Chain Aminos: One to
two scoops prior to training
Joint Rx: Taken with each meal
NitroPro Protein: Two to three
shakes each day
All supplements by
Hi-Tech Pharmaceuticals
www.fitnessrxwomen.com
AU G U S T 2016 FITNESS RX
49
FitRx TRAINING
OVERHEAD PRESS:
Hold dumbbells at shoulder height
with elbows out to the sides and
palms facing
forward. Lift
the dumbbells
straight up
until they almost
touch and your
arms are just
short of straight.
Lower dumbbells and repeat.
BAG CRUNCH:
This is an advanced
core move. As an
alternative, perform
basic crunches off
the oor.
50 FIT NE S S R X
AU G U S T 2 0 1 6
DIAGONAL PLATE
TWIST:
Stand with your feet hip-distance
apart holing a plate. Take a step
back with your left foot into a
lunge. Twist your torso up and to
the left before lowering back to
starting position. Repeat.
25-YARD SPRINT
DROP TO BURPEES:
THERES
A REASON
WHY PEOPLE LOVE
TO WATCH
FIGHTING
ITS A VERY
VULNERABLE THING
TO DO. YOU WALK IN THERE AND YOU MIGHT BE MADE
A FOOL IN FRONT OF MILLIONS OF PEOPLE. YOURE
THE ONE TAKING A CHANCE AND THERES A REASON
WHY YOURE THERE AND SOMEBODY ELSE ISNT.
PULL UPS:
PLANK:
www.fitnessrxwomen.com
AUGUST 2016
FITNESS RX 51
FitRx TRAINING
s
u
o
l
u
B
fA
S
B PRO
WITH IFBE McGUIRE
JANELL
M
R
A
D
E
T
P
L
U
GET SCTIVE REST
C
A
H
T
I
W
AU G U S T 2 0 1 6
www.fitnessrxwomen.com
PROFILE
IFBB Bikini Pro
Personal Trainer | Nutritionist | Model
Cytosport Monster Milk Athlete
Lives in Murrieta, California
30 years old
AUGUST 2016
FITNESS RX 53
FitRx TRAINING
THE WORKOUT
WHAT IS
COMPLETING THE ACTIVE REST SET,
ACTIVE REST? AFTER
IMMEDIATELY BEGIN THE NEXT LIFT.
Performing active rest sets means
that you perform an activity
between working sets rather than sit
on the bench and wait for your next
set. This activity could be anything
that would complement your training
goals rather than detract from it.
Some examples include light cardio,
stretching, rehearsing exercise form
or performing exercises using muscles other than the ones recruited in
the main movement.
The benefits of active rest include:
(1) maintaining body temperature
between sets, (2) keeping neuromuscular activity high, (3) improving
recovery between sets (4) burning
more calories and (5) saving time.
The key to effective active rest
is to not overdo it. If you push too
hard during your active rest sets, you
wont have the energy to invest in
your working sets. The key is to keep
moving and working without adding
excessive stress to the body.
For this program, you will perform
abdominal exercises for your active
rest sets. If any of these moves feel
too difficult initially, begin with standard stability ball crunches and work
up to these more challenging moves.
EXERCISE
SETS
REPS
12
12
12
8
EACH SIDE
12
12
15
8
EACH ARM,
NO REST
BETWEEN
ARMS
THE EXERCISES
SEATED INCLINE
DUMBBELL CURLS
Sitting on an incline
bench, hold dumbbells in
each hand and extend
your arms to your sides.
Curl the dumbbells up
and then slowly lower to
the starting position.
JANELLES TIP: Keep your
elbows steady like a hinge
on a door to maximize
bicep engagement.
54 FIT NE S S R X
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STABILITY BALL
REVERSE CRUNCH
Lie on stability ball positioned
near a bench. Reach back and grab
onto the bench your lower back
should be centered on the ball.
Contracting the abdominals, draw
your knees up and then lower until
feet are just short of the ground.
JANELLES TIP: Dont let your
feet rest on the floor between
reps keep tension in the abs.
Nothing beats a
good arm day pump!
REVERSE GRIP
DUMBBELL
TRICEPS
EXTENSION
Hold dumbbells
overhead with a
reverse grip (palms
facing backwards) and
arms extended
straight. Keeping
elbows stationary and
facing forward, lower
the weight behind
your head. Then, press
the weight back to the
starting position.
JANELLES TIP: Select
a weight that enables
full range of motion
and control.
www.fitnessrxwomen.com
AUGUST 2016
FITNESS RX 55
FitRx TRAINING
STABILITY BALL
ALTERNATING V PASS
Lie on the ground holding a stability
ball overhead with both hands.
Contracting the abdominals, lift your
right arm and left leg off the floor and
position the ball between your left
foot and right hand. Squeeze the ball
with your foot and hand. Then, lift your
left hand and right leg to grip the ball
while simultaneously lowering your
right arm and left leg. Thats one rep.
CABLE TRICEPS
KICKBACKS
Using the long rope
attachment, position
the cable pulley at the
lowest level. Take a
few steps back, bend
forward at the waist
and lift the elbows to
align with your torso.
Keeping the elbows
high and locked in,
extend the arms
straight back and
squeeze the triceps.
JANELLES TIP: Brace
your core to stabilize
your body and focus
the work in the triceps.
JANELLES TIP:
Keep the motion
slow and steady so
you dont lose
your balance.
56 FIT NE S S R X
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www.fitnessrxwomen.com
BARBELL
DRAG CURLS
Grasp barbell with a shoulderwidth underhand grip. Drag the
barbell up the body until your
elbows are fully flexed. Your
elbows will travel behind the
torso. Keeping the barbell close
to the body, extend the elbows
to straighten the arms.
JANELLES TIP: This is great move
to prevent your delts from taking
over. Youll have to use a lighter
barbell than you normally would.
www.fitnessrxwomen.com
AUGUST 2016
FITNESS RX 57
FitRx TRAINING
FITRX: Tell us about your fitness background. FITRX: Any other fitness advice?
JANELLE: I have always been active.
JANELLE: Yes, primarily focus on
I grew up riding equestrian and competing
in Hunter Jumper and Dressage. I was
also a cheerleader and played volleyball
I loved them both and enjoyed the change
from riding to team driven sports.
RECOVER
FASTER
TOUGH WORKOUT?
SPEED RECOVERY AND
RESULTS WITH THESE
KEY SUPPLEMENTS.
58 FIT NE S S R X
AU G U S T 2 0 1 6
PROTEIN POWDER
After an intense
workout, your
muscles are hungry
for nutrients, especially protein, to
initiate the recovery
and repair process.
A fast-absorbing
protein source like
whey is a convenient
nd great-tasting
an
ost-workout choice.
po
ust throw a shaker
Ju
up with a scoop of
cu
owder in your gym
po
ag, and youre ready
ba
to go! Janelles first
hoice in protein is
ch
Cytosports Monster
Cy
Milk.
Mi
BRANCHED-CHAIN
AMINO ACIDS (BCAAs).
Amino acids, the building blocks of protein, help
improve performance,
speed recovery and support
muscle-building goals. While
individuals can take BCAAs
at any time, pre- and intraworkout doses are especially
effective at reducing muscle
fatigue, which allows you to
train harder, longer. While
there are many BCAA options on the market, choose
a product that provides 10
grams of high-quality amino
acids (i.e., 3:2:1 or 2:1:1 ration
of Leucine: Isoleucine: Valine).
Janelle opts for Cytosports
Monster Aminos.
GLUTAMINE.
This amino acid, which
is not a branchedchain, has been shown
to aid in recovery,
reduce protein catabolism and increase
protein metabolism. It
is found in the blood,
gut and muscles and
plays a significant role
in immune function.
During intense training,
Glutamine levels deplete, which diminishes
strength and recovery.
Supplement with 5
grams per day postworkout to help restore
levels and thus hasten
recovery.
www.fitnessrxwomen.com
FitRx TRAINING
MELISSA ANDREWS:
An Ambassador of Fitness
FitnessRx for Women and MHP 2016 Arnold Model Search Winner
By Alan Golnick
Competing at the Arnold Sports
Festival means you have worked long
and hard to craft a physique worthy of
standing among the best athletes in the
industry. The multi-sports weekend is held
60 FIT NE S S R X
AU G U S T 2 0 1 6
AUGUST 2016
FITNESS RX 61
SUPERSET
Standing Unilateral Hamstring Curls
Hip Thrusters
Prone Hamstring Curls
FRIDAY OFF
SUPERSET
Wide-Grip Pull-ups
Cable Bicep Curls
WARM-UP HIIT
Treadmill, 15 minutes
SUPERSET
Lat Pulldowns
Machine Preacher Curls
SUPERSET
Iso-Lateral Machine Pulldowns
Dumbbell Biceps Curls
SUPERSET
Lumbar Machine Extensions
Wide-Grip Seated Cable Rows
TUESDAY OFF
WEDNESDAY Glutes and Hamstrings (4 sets x 15 reps)
WARM-UP HIIT
Treadmill, 20 minutes
MINUTES
0-2
2-3
3-5
5-6
6-8
8-8:30
8:30-10
10-18
18-20
INTENSITY
Jog 40-50% (4.5-5.0)
Run 85% (6.0)
Jog 50% (5.0)
Run 90% (6.5)
Jog 50% (5.0)
Run 95-100% (7.0)
Jog 50%
Repeat minutes 8-10
Walk 25% (cooldown 3.0-ish)
Stiff-leg Deadlifts
SUPERSET
Cable Leg Kickbacks
Banded Jump Squats
62 FIT NE S S R X
AU G U S T 2 0 1 6
MINUTES
0-3
3-3:30
3:30-5
5-6
6-7
7-10
10-10:30
10:30-13
13-14
14-15
I consider myself an
ambassador of tness. The community
has been so receptive
and engaging, and it
has been rewarding
to be able to discuss
with them the benets
of exercise, weight
training and nutrition
on their body and preventing chronic joint
and muscle disease.
INTENSITY
Jog 50% (5.0)
Sprint 100% (7.0)
Run 70% (6.6)
Jog 50% (5.0)
Sprint 100% (7.0)
Jog 60% (6.2)
Sprint 100% (7.0)
Run 70% (6.6)
Jog 50% (5.0)
Walk (cooldown 3.5)
FitRx TRAINING
Barbell Squats
Hack Squats
Barbell Box Squats
Knee Extensions
Bulgarian Split Squats
Leg Press
AUGUST 2016
FITNESS RX 63
FitRx FEATURE
25 HARD
FACTS
ON NUTRITION
&
PERFORMANCE
CUTTING-EDGE RESEARCH
WHEN YOURE IN THE GYM EVERY DAY WORKING ON YOUR
SUMMER BODY, YOU ALSO NEED THE RIGHT NUTRITION AND
PERFORMANCE INFORMATION TO SUPPORT YOUR GOALS.
SO WE GATHERED SOME OF THE BEST CUTTING-EDGE
RESEARCH ON NUTRITION TO TAKE YOU TO THE NEXT
LEVEL IN FITNESS AND HEALTH. GET IN YOUR BEST SHAPE
THIS YEAR WITH THESE 25 RESEARCH-BASED TIPS!
By STEVE BLECHMAN AND THOMAS FAHEY ED.D.
64 FIT NE S S R X
AUGUST 2016
www.fitnessrxwomen.com
AU G U S T 2 0 1 6 FITNESS RX
65
FitRx FEATURE
8. OMEGA-3 FATTY ACIDS IMPROVE NEUROMUSCULAR
PERFORMANCE
Myelin is a nerve covering that speeds the rate of
conduction of nerve impulses. The myelin covering
increases when athletes learn skills, which makes
movements faster, smoother and stronger. Myelin is
composed mainly of fat and water, so increasing intake of
a high-quality fat might be beneficial to the nervous
system in athletes. Evan Lewis from the University of
Toronto, and colleagues, found that supplementing
omega-3 fatty acids for three weeks increased muscle
activation, as measured by electromyography, and
prevented fatigue during a maximum sprint test on a
stationary bike (Wingate test). Test subjects took five
milliliters of seal oil per day, which contained 375
milligrams of EPA, 230 milligrams of DPA and 510
milligrams of DHA. Athletes may benefit from omega-3
supplements, particularly when they are working on skill
development. (Journal International Society Sports
Nutrition, 12:28, 2015)
9. CARBOHYDRATE MOUTH RINSE FIGHTS FATIGUE
Carbohydrate is the principal fuel at exercise intensities
above 65 percent of maximum effort. Eating
carbohydrates prevents fatigue during prolonged exercise.
A study led by Matt Jensen from the University of Victoria
in Canada found that a carbohydrate mouth rinse
prevented fatigue by approximately three percent in
athletes performing prolonged isometric knee extensions.
Researchers concluded that a carbohydrate mouth rinse
might play a small role in preventing fatigue during
exercise requiring high muscle tensions. British
researchers (Curr Opin Clin Nut Met Care, 13: 44, 2010)
found that the nervous system senses carbohydrates as
soon as they enter the mouth, and boosts performance.
However, other studies found no effects. It is likely that
carbohydrate mouth rinses have only small effects on
performance, if they work at all. (International Journal
Sports Nutrition Exercise Metabolism, 25: 252-261, 2015)
10. WHICH IS HEALTHIER: FARM OR WILD SALMON?
Salmon is a healthy food because it contains omega-3
fatty acids that protect against heart attack and stroke,
promote infant brain development and help ease the
symptoms of rheumatoid arthritis, Crohns disease,
psoriasis and postpartum depression. A public health
service group called the Environmental Working Group said
that farm-raised salmon fillets sampled in three major cities
contained unsafe levels of chemicals called PCBs that make
their consumption dangerous particularly in pregnant
women. The PCB levels are above those recommended by
the United States Environmental Protection Agency (EPA),
but within those set by the U.S. Food and Drug
Administration (FDA). Healthy fish choices high in omega-3s
include wild salmon, sardines, herring and mackerel. Fish
high in mercury, another dangerous contaminant, include
albacore tuna, swordfish, shark, red snapper and halibut. In
late 2015, the FDA approved genetically engineered farmed
salmon and will not require specific source labels.
(ConsumerLab.com, January 3, 2016)
66 FIT NE S S R X
AUGUST 2016
www.fitnessrxwomen.com
14. NUTRITIONISTS
RECOMMEND HIGHER
PROTEIN INTAKE
The United States
Department Of
Agriculture (USDA)
recommends a protein
intake of 0.8 grams per
kilogram of bodyweight.
Recent research on older
adults, people trying to
lose weight and athletes
suggest that the protein
intake recommendation
should be higher. A review
of literature by Stuart
Phillips from McMaster
University in Canada, and
co-workers, concluded
that the recommended
protein intake should be
at least 1.2 to 1.6 grams
of protein per kilogram of
bodyweight. In older
adults, high protein intake
prevents sarcopenia
(muscle loss) as well as
decreased muscle mass
and strength, which
impairs blood sugar
regulation, mobility and
autonomy. High protein
intake promotes weight
control. Recently, Philips
et al. (2016) reported that
high protein intake (2.3
grams per kilogram of
bodyweight) plus intense
weight training and
interval training
increased lean mass and
decreased body fat in
people consuming a
low-calorie diet. In
active people, high
protein intake promotes
tissue healing and
muscle protein
remodeling after
exercise. The authors
could find no evidence
linking high-protein diets
to kidney disease or
impaired bone health.
They concluded that
increasing the protein
intake recommendations
for adults would promote
optimal health. (Applied
Physiology Nutrition and
Metabolism, 41: 1-8, 2016)
www.fitnessrxwomen.com
67
FitRx FEATURE
intake of 0.8 grams per kilogram of bodyweight. Active people
might benefit from as much as 1.5 grams per kilogram. Jose
Antonio from Nova Southeastern University in Florida, and
colleagues, found that high protein intake (3.4 grams per
kilogram of bodyweight per day) plus a periodized weighttraining program for eight weeks showed greater decreases in
bodyweight, percent fat and fat mass than a group consuming
2.3 grams of protein per kilogram of bodyweight. There were
no differences in fat-free mass (largely composed of muscle).
Previous studies showed overfeeding protein without weight
training did not alter body composition. The researchers
concluded that intensely training athletes would benefit from
protein intakes greater than two grams of protein per kilogram
of bodyweight per day. (Journal International Society Sports
Nutrition, 13: 3, 2016)
68 FIT NE S S R X
AUGUST 2016
stays stable for about four days, you can gradually increase
calories by around 50-200 each week depending on how
your body responds. The changes to your diet should be
gradual. If your weight keeps going up, give it another week
or two before changing anything.
Visit www.nicolewilkins.com for full-length workout videos, recipes, meal plans and much more including Nicoles NEW clothing line! For more
information and locations for PHAT Fitness Camps for women of all ages and athletic abilities
hosted by Nicole Wilkins, check out www.getphatwithnicole.com!
Nicole Wilkins is three-time Figure International and four-time Figure Olympia champion, as
well as a Met-Rx sponsored athlete and certified personal trainer. For more with Nicole, check
out The Fit Life series on www.fitnessrxwomen.com. You can also follow Nicole on Facebook,
and Twitter: @Nicole Wilkins.
70 FITNE S S R X
AU G U S T 20 1 6
www.fitnessrxwomen.com
Q:
Q:
A:
A:
Q:
A:
www.fitnessrxwomen.com
BY
AS CREATOR OF
LIVEFIT TRAINER, JAMIE HAS HELPED HUNDREDS OF
THOUSANDS OF PEOPLE REACH THEIR FITNESS GOALS.
THE POPULAR
AU G U S T 2016 FITNESS RX
71
FitRxCoolDOWN
GLUTE LAB
PLANNING YOUR
MONTHLY GLUTE
TRAINING
chin-ups and inverted rows. However, I select one lower
body lift and one upper body lift to prioritize each month,
and the other exercises go on the backburner. What my
clients find is that theyre almost always able to set PRs in
the lifts theyre focusing on while easily maintaining their
strength on the lifts theyre not prioritizing. Sometimes
strength is gained on lifts that are not being prioritized. For
example, it is not uncommon for clients to set PRs on the
deadlift during a squat or hip thrust month.
Ive found that when prioritizing squats and hip thrusts,
clients can usually perform the lift three times per week in
varying set and rep schemes. However, with deadlifts, it is
usually ideal to go heavy and close to failure just once per
week. An additional deadlift session during the week can
certainly be employed, but not with heavy loading and while
making sure to stay far away
from muscular failure. The
exercises that get prioritized
should be placed first and
second in the workout, with
additional exercises being
performed afterward.
If youre confused, heres an
example three-month scenario.
For month one, you could focus
on squats and close-grip bench
press, performing each on three
separate occasions throughout the week. For month two,
you could focus on hip thrusts and underhand grip lat
pulldowns, performing each on three separate occasions
throughout the week. And for month three, you could focus
on deadlifts and military press, performing each on two
separate occasions. Additional exercises will still be
performed after the prioritized lifts, but not necessarily with
the goal of setting PRs throughout the month. I like to end
each training session with a glute burn and pump, so
hopefully you read my previous column on the 10-minute
glute circuits.
If you have a strategy, youre already miles ahead of the
vast majority of lifters who seem to wander aimlessly
around the gym, spinning their wheels. I hope this column
has provided you with some food for thought and causes
you to rethink your current program design strategy.
72 FITNE S S R X
AU G U S T 20 1 6
$BTTJF$BSSPM
4VQQ5FDI"UIMFUF
GUNNAR PETERSON
74 FITNE S S R X
AUGUST 2 0 1 6
I CARRY A LOT O
OF FAT
IN MY GLUTES AN
ND AM
HAVING A HARD T
TIME
WITH THAT. ANY
EXERCISES OR
R TIPS
THAT YOU CAN
N
RECOMMEND
D?
Unfortunately, you cannot
spot reduce fat in
n any certain
area. Leaning outt will take
time and consis
stency. But
you can, howe
ever, increase
the muscle size in a muscle group to
o make it
shapelier! IIf youve been
training glutes
onc
ce per week,
increase it to
tw
wice per week.
Re
eally focus on
mind-tto-muscle
connection when
lifting (an
ny body part).
Also try incorrporating
burn-out sets a
at the end;
they can be very helpful.
ASHLEY KALTWASSER
BE
ASHLEYS KEEP IT
FRESH COLUMN ON
FITNESSRXWOMEN.COM,
WHERE SHE SHARES WAYS
TO KEEP YOUR TRAINING
AND NUTRITION FUN AND
FLAVORFUL.
FOLLOW
ASHLEY ON TWITTER @
ASHLEYKFIT AND
FACEBOOK. FOR SPONSORSHIP, APPEARANCES,
ETC, CONTACT FITNESS
MANAGEMENT GROUP.
AU G U S T 2016 FITNESS RX
75
CoolDOWN
FitRx
IN THIS SECTION
N
77
CARDIO BURN
78
FAT ATTACK
81
FLAT ABS
82
TONE & SCULPT
85
YOGA TRENDS
86
SUPPLEMENT REVIEW
88
SUPPLEMENT EDGE
90
WOMEN'S HEALTH
92
ULTIMATE IN NUTRITION
94
SUPPLEMENT REVIEW
76 FIT NE S S R X
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FitRxCoolDOWN
CARDIO BURN
BY
LISA STEUER
study, performing three sets of 10 repetitions with twominute rest intervals seems ideal.
Another study published in the Journal of Strength and
Conditioning Research also showed the positive effects of
battling ropes. In the study, 11 physically active individuals
participated in 10-minute bouts of rope training. The
participants did 15 seconds of vertical double arm waves,
followed by 45 seconds of rest, for a total of 10 repetitions.
Researchers estimated the metabolic cost from heart rate,
lactate, resting O2 uptake, exercise O2 uptake and excess
post-exercise O2 consumption measurements. As a result,
researchers found that just this 10-minute bout of battling
rope training is a vigorous-intensity workout that results in
high heart rate and energy expenditure.
References:
Ratamess, NA, et al. Comparison of the Acute Metabolic
Responses to Traditional Resistance, Body-Weight, and Battling
Rope Exercises. Journal of Strength and Conditioning Research
(2014). Published Ahead of Print - DOI: 10.1519/
JSC.0000000000000584
Yoke, Mary. What Are The Best Weight Room Exercises for
Increasing Energy Expenditure? ACSMs Health and Fitness
Journal; May/June 2016 - Volume 20 - Issue 3 - p 2830
THAT
20
20 SECONDS,
12 WEEKS.
WHEN THE
AT THE END OF
20 PERCENT
SO, THE STUDY REVEALS THAT YOU CAN EXERCISE FOR LESS
TIME AND STILL MAY GET THE BENEFITS OF A LONGER, MORE
MODERATE WORKOUT. OF COURSE, EVERYONE IS
DIFFERENT, BUT ITS WORTH GIVING IT A TRY!
References:
Reynolds, Gretchen. 1 Minute of All-Out Exercise May
Have Benefits of 45 Minutes of Moderate Exertion. The
New York Times, 27 Apr. 2016. Web. 11 May 2016.
AUGUST 2016
FITNESS RX 77
FitRxCoolDOWN
FAT ATTACK
THE THERMO
WEIGHT LOSS
A true revolution absolutely requires a
paradigm shift that fundamentally contradicts previously held notions. The widely held belief that all body fat is bad is currently
being heavily scrutinized, due to the recent discovery of a different type of fat in humans
known as brown fat. This type of body fat can
actually burn off energy in the form of heat by a
process known as thermogenesis, which can
ultimately reduce overall body fat. This discovery
has provided the requisite paradigm shift spawning a new revolution in weight loss that is the
primary focus of the recently released book, Thermo Heat
Weight Loss Revolution by Advanced Research Media.
The body has two forms of fat: white fat, or the unwanted
fat that can lie directly underneath the skin, detracting from
the physique, and brown fat, which often is found in the
shoulder blade region or the neck. Unlike white fat, brown fat
is good, as it can actually burn calories. The more brown fat
you have, the more calories you burn. Brown fat is packed
with mitochondria loaded with UCP-1, the protein that uncouples fat burning with ATP (energy) production instead converting the energy into heat via thermogenesis, making the
mitochondria effectively the furnace of the cell. The emergence of brown fat as a readily available fat-burning furnace
is revolutionary, but, like any fire, it requires the proper kindling materials. The ability to get lean by producing extra
78 FIT NE S S R X
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HEAT
REVOLUTION!
FAT ATTACK
THERMO HEAT WEIGHT LOSS REVOLUTION IS A GROUNDBREAKING, SCIENTIFIC
PLAN BASED ON RESEARCH INVOLVING BROWN ADIPOSE TISSUE (BAT) OR BROWN FAT.
proficient in undergoing thermogenesis due to its high
concentration of mitochondria that are chock-full of UCP-1.
However, there is only a small quantity of this fat-burning
cell in the adult human body and, also, the stimuli that cause
brown fat to undergo thermogenesis are not always
desirable ones. The chief mechanism that permits brown fat
thermogenesis is exposure to prolonged cold temperatures,
which brings about the activation of transient receptor
potential vanilloid (TRPV) receptor sites within the brain.
TRPV triggers the sympathetic nervous system to release its
noradrenaline stores, which once released, interact with the
beta-adrenergic receptors that are embedded inside the cell
membranes of brown adipose tissue. This process initiates
uncoupled fatty acid oxidation, generating heat instead of
ATP, which then radiates through the skin to provide us with
a protective thermo blanket. Although exposure to cold
temperatures for two hours or more can trigger brown fat
activity and fat loss1, such an approach is fraught with
danger. Not only is this modality time consuming and
uncomfortable, but the slightest error can lead to the
consequences of hypothermia, which include panniculitis,
shock, gangrene, frostbite and even death.
It has been demonstrated that factors other than cold
can activate those members of the TRPV family that are
located outside the brain. At this time, the most studied
group is capsaicin, the spice found in chili peppers that
contributes to its hot and spicy flavor. Capsaicin has an
affinity for binding directly to TRPV receptor sites found
throughout the entire length of the gastrointestinal tract,
including the oral cavity. These TRPV receptors act very
similarly to the TRPV-1 receptor sites found within the brain.
They, too, have the ability to activate the sympathetic
nervous system and turn on thermogenesis within brown
adipose tissue. Several studies indicate that just a single
ingestion of capsaicin has the ability to activate brown fat
thermogenesis.2,3 Even more interesting is the clinical finding
that long-term consumption of capsaicin can significantly
increase thermogenesis in brown adipose tissue and
produce a reduction in body fat. Other compounds have
been identified that also induce brown fat thermogenesis,
either by directly stimulating noradrenaline release or by
activating the adrenergic receptor sites found within brown
fat. Several other thermogenic compounds can directly
influence brown adipose tissue capacity to increase
intercellular UCP-1 production. Enhanced thermogenesis is
the beneficial result.
LABS ( AM L) HAS SELECTIVELY INCORPORATED SEVERAL INGREDIENTS INTO THE CUTTING-EDGE PRODUCT
THERMO HEAT THAT IS GOING TO TRANSFORM
THE CAPACITY FOR FAT LOSS BY VIGOROUSLY
INCREASING FATTY ACID OXIDATION AND ENERGY EXPENDITURE.
FITNESS RX 79
FitRxCoolDOWN
FAT ATTACK
80 FIT NE S S R X AU G U S T
20 1 6
www.fitnessrxwomen.com
FitRxCoolDOWN
FLAT ABS
BY
LISA STEUER
4 PLANK
VARIATIONS
FOR A STRONG,
SCULPTED CORE
Straight-arm plank
Straight-arm plank
This, along with the forearm plank, is probably the plank
youre most familiar with. If youre new to planking, this is the
best way to begin and to improve on the time you can hold a
plank. In addition, this is the baseline plank youll want to use
for more challenging variations, like the plank knee cross
thats also included in this article.
This plank is basically the top of a push-up position. Make
sure your hands are directly under your shoulders and that
from your head to your heels, your body is in line. Try to hold
for at least 60 seconds or as long as you can. Try for three to
five sets.
Forearm plank
This plank works your core more than when youre
positioned on your hands, since youre holding your body at a
lower angle and more core muscles are used. In addition,
this plank does more than just work your core. When you are
performing this plank, youre also increasing shoulder
stability and even building wrist and forearm strength.
When performing this plank, make sure to keep your back
straight, making sure your hips do not sag to the floor or
that you push them up too high. Your hands can either be in
fists, as pictured, or you can have your hands flat on the
floor.
Try to hold for at least 60 seconds or as long as you can.
Try for three to five sets.
maintain the
plank position
and do not let
your hips sway.
Push up with one
hand and then
the other, until
you are in a
standard
straight-arm
plank. Lower back
down one arm at a
time and keep
repeating. Halfway
through you can
switch the arm you
are leading off with.
Try two to three
sets of 15 to 20
repetitions (up and down is
one rep).
Forearm plank
AU G U S T 2 0 1 6 FITNESS RX
81
FitRxCoolDOWN
NICK TUMMINELLO
METABOLIC
RESISTANCE TRAINING
1. Resistance (RT) was more effective than
endurance training (ET) or a combination of RT and
ET, (particularly when progressive training volume of two to
three sets for six to 10 reps at an intensity at or greater
than 75 percent of 1RM, utilizing whole-body and freeweight exercises).
82 FITNE S S R X
AU G U S T 2 0 1 6
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FitRxCoolDOWN
EXERCISE DESCRIPTIONS:
BENCH PRESS: Lying on a bench, use a
wide overhand grip to dismount the
barbell from the rack over the upper
chest. Lower the weight to the chest and
press upward until arms are extended,
and repeat.
BARBELL DEADLIFT: Bending at the
knees and hips, grab a loaded barbell with
an overhand grip, a littler wider than
shoulder-width apart. Stand up without
allowing your lower back to round, and
thrust your hips forward as you squeeze
your glutes. Pause for a moment before
lowering the bar back to the floor, keeping
it as close to your body as you can.
ONE-ARM DUMBBELL ROW: Using a flat
bench and a dumbbell, position your
body on the bench, with one knee and
one hand on the bench, while the other
foot is planted firmly on the ground, and
the arm on the same side as the foot on
the ground is grasping the dumbbell.
Begin with your arm straight, back
straight, head up and chest out. Using
your back, pull the dumbbell toward your
body. Slowly lower and repeat.
DUMBBELL CHEST PRESS: Lie down on a
flat bench with a dumbbell in each hand.
Raise the dumbbells up above you before
slowly lowering and repeating.
OVERHEAD SHOULDER PRESS: Standing
with your feet about shoulder-width
apart, hold a dumbbell in each hand,
raising them to head height and elbows
at about 90 degrees. Lift the dumbbells
straight up until they almost touch and
pause for moment at the top. Lower
dumbbells and repeat.
DUMBBELL REVERSE LUNGE: Stand with
dumbbells at your sides. Step back into a
lunge with one leg until the knee of rear
leg almost touches the floor. Keep your
Nick Tumminello is the owner of Performance University in Fort Lauderdale, Florida. Hes also
the author of the book Strength Training for Fat Loss and the DVD by the same name.
For more information visit www.NickTumminello.com.
REFERENCES
1. Clark JE. Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18-65 years old) who are overfat, or obese;
systematic review and meta-analysis. J Diabetes Metab Disord. 2015 Apr 17;14:31.
2. Chantal A. Vella, PhD, Len Kravitz, PhD. Exercise After-Burn: A Research Update. IDEA Fitness Journal. November 2004.
3. George Abboud, et. al., Effects of Load-Volume on EPOC After Acute Bouts of Resistance Training in Resistance-Trained Men, Journal of Strength and Conditioning Research, 27(7), 2013.
4. Elliot, DL, Goldberg, L, and Kuehl, KS. Effect of resistance training on excess post-exercise oxygen consumption. J Appl Sport Sci Res 6: 77-81, 1992.
5. Bryner RW, et al. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21.
6. Willis et al., Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J App Phys., vol. 113 no. 12: 1831-1837; 2012
7. 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
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FitRxCoolDOWN
YOGA TRENDS
BY LISA STEUER
YOGA
COGNITIVE IMPAIRMENT
A study led by a team of researchers from UCLA and the
University of Adelaide in Australia found that yoga and
meditation might help improve cognitive function, according
to CTV News. The study, which was published in the Journal
of Alzheimers Disease, involved 25 participants who were all
age 55 and over and all shown signs of mild cognitive
impairment, reporting problems like easily misplacing things
or forgetting names, faces or appointments.
During the course of three months, the participants did
either yoga and meditation or memory training, and received
brain scans and completed memory tests at both the
beginning and end of the study. Eleven of the participants did
memory enhancement training and practiced memory
exercises daily, and the other 14 participants attended
Kundalini yoga classes and did 20 minutes of Kirtan Kriya
meditation every day (this involves hand movements and
visualization of light and chanting). At the end of the study, it
was found that although all participants showed similar
improvements in verbal memory skills (which are needed for
remembering names), the yoga and meditation group
participants showed better improvements in visual-spatial
memory skills important for helping to recall locations and
navigating. The yoga/meditation group also showed
improvements in levels of depression, anxiety, coping skills
and resilience to stress. According to the report on the
study, these are all skills needed when coming to the terms
with the onset of cognitive impairment.
If you or your relatives are trying to improve your memory
or offset the risk for developing memory loss or dementia, a
regular practice of yoga and meditation could be a simple,
safe and low-cost solution to improving your brain fitness,
senior author Helen Lavretsky told CTV News.
Reference:
Yoga and meditation combo could help cognitive impairment. CTV News, 16
May 2016. Web 17 May 2016.
DEPRESSION
Patricia Kinser, an assistant professor at Virginia
Commonwealth Universitys School of Nursings Department
of Family and Community Health Nursing, and former
prenatal yoga instructor, has decided to study how prenatal
yoga affects depression during and after pregnancy,
according to a report in the Richmond Times-Dispatch. A
grant from the National Institutes of Health will allow Kinser
to discover whether her Mindful Moms intervention is a good
option for pregnant women who want ways to cope with their
depression.
The 12-week intervention includes yoga as well as
motivational interviews with a nurse who sits with the
participants and talks through their depression experiences,
according to the Richmond Times-Dispatch. The plan is for
Kinser and her staff to work with 40 pregnant women who
have not yet reached 20 weeks gestation to ensure that they
can participate in the entire 12-week intervention.
The results will be interesting to see, especially because
yoga has already shown to have positive effects on the mind
and depression. In fact, a few years ago, Kinser herself
conducted a study that found yoga to be positive for women
with severe depression, according to the Richmond TimesDispatch. That previous study found that the womens
depression symptoms decreased with yoga, and also that
these positive results continued a year after the
intervention even with those who stopped practicing yoga
regularly.
Reference:
Demeria, Katie. Yoga may be the key to treating postpartum depression.
Richmond Times-Dispatch, 15 May 2016. Web 17 May 2016.
AUTISM
Special yoga classes are being offered to kids by the
Autism Society of Berks County in Pennsylvania, and the
response been extremely positive, according to a report by
WFMZ-TV. Since children with autism tend to experience
sensory issues and anxiety, yoga helps these children to
cope, according to the report. The yoga allows the children
to relax, release their muscles, stretch and release some
stress.
Reference:
VanAllen, Amanda. Children with autism find relief at yoga studio. WFMZ-TV,
11 May 2016. Web 17 May 2016.
www.fitnessrxwomen.com
AU G U S T 2 0 1 6 FITNESS RX
85
FitRxCoolDOWN
SUPPLEMENT REVIEW
BY
TEAM FITRX
Trim X3 Complete
FROM BETANCOURT NUTRITION
WHAT IT DOES:
Increases metabolism
Promotes thermogenesis and increases
in metabolic rate
Improves energy levels
Appetite control
Creates a feeling of fullness
86 FITNE S S R X
AU G U S T 20 1 6
6 paradol:
Has been
shown to be a
promising fatloss ingredient
by triggering
the
thermogenic
activity of
brown adipose
tissue.
Teacrine:
Works with the
bodys natural
metabolic
processes to
allow the body
to participate in more intense and longer lasting
workouts, delivering energy to the muscles,
promoting mental clarity, and improving mood and
motivation. Teacrine has been shown to deliver
energy that lasts up to six hours.
Capsimax: A concentrated, highly-active
natural capsaicin extract that delivers levels of
capsaicinoids without the oral and gastric burning
sensation you might get from unprotected red hot
peppers. These capsaicinoids promote a healthy
metabolism, lipolysis (the mobilization of fats for
energy production) and thermogenesis.
www.fitnessrxwomen.com
FitRxCoolDOWN
SUPPLEMENT EDGE
BY
88 FITNE S S R X
AU G U S T 20 1 6
SUPPLEMENT EDGE
Improved Exercise Performance
Although some of the literature is conflicting between
endurance training and strength training, there appears to
be a net beneficial effect to using omega-3 fatty acids from
fish oils to improve exercise performance.1 It appears that
the anti-inflammatory effect reduces muscle damage and
delayed-onset muscle soreness, and the improved blood
flow brings in more nutrients to grow. You must remember,
though, that the omega-3 fatty acids used in these studies
are the long-chain fatty acids, especially EPA, derived from
fish oil. The omega-3 fatty acids from foods like flaxseed oil
have to be elongated by enzymes in your body that are very
inefficient at doing so. So suck it up, and slurp down some
cod liver oil. Just kidding take the pills its easier.
Because fish oils have such profound effects on our
muscle and fat metabolism, a particular area of research
interest is the treatment of complications related to aging.
Our sensitivity to leucine decreases as we age and thus
our ability to maintain and increase lean muscle becomes
more difficult. We must make a concerted effort to eat
leucine-rich foods. Furthermore, as we age, we experience
more tissue breakdown and inflammation in our bodies that
we can combat with omega-3s. After age 50, we can lose
more than one percent of our lean muscle per year, and lose
more than two percent of our strength as a result. This even
occurs in the diehard exercisers. The result is falling and hip
fractures, which can lead to death in 50 percent of those
over 80.
Studies on patients wasting away from cancers and
inflammatory problems like rheumatoid arthritis have
demonstrated that fish oil supplementation can significantly
reduce the decline in muscle mass seen from these
conditions.3 Thus, doctors decided to experiment with
feeding the elderly Lovaza, a prescribed fish oil supplement
containing 1.86 grams of EPA and 1.5 grams of DHA, and
observed their muscle mass and function over a six-month
period. The amount of fish oil provided was equivalent to the
amount one might find in seven to 14 ounces of salmon.
Amazingly, this simple intervention significantly increased
lean muscle and strength in this population of 70-year-olds.
Laboratory data supports that fish oil-derived omega-3s
cannot only enhance muscle protein synthesis, but can also
prevent the catabolic pathways that break muscle down.3
le
levels
of IGF-1 correlate to increased risk of heart failure
an
nd mortality from heart disease. Since omega-3 fish oils
arre capable of limiting mortality in heart disease, scientists
exxplored whether omega-3 supplementation could be
ha
having
an effect on the IGF-1.4 They performed a
ra
randomized,
placebo-controlled trial of eight weeks where
th supplemented subjects with 720 milligrams of EPA and
they
48 milligrams of DHA per day. Amazingly, the omega-3
480
su
supplementation
not only improved the low IGF-1 levels in
th
these
patients with cardiovascular disease, but it also
iincreased the bioavailability of the IGF-1 by decreasing
le
evels of the IGFBP-3.
Now, although omega-3 supplementation was able to
iincrease IGF-1 in a chronically lowered state, this data does
no
ot suggest that healthy individuals with normal IGF-1 levels
w experience a rise in IGF-1 above normal. However, in
will
ch
hronically stressed states like overtraining and lack of
sl
sleep,
your IGF-1 levels may be too low to build the lean
m
muscle
you want. Those who are training with great intensity
m also have exceedingly high levels of inflammation in
may
th bodies, which could lead to metabolic dysfunction in
their
bo muscle and adipose tissue. This dysfunction could lead
both
to a failure to increase lean muscle and mobilize fat for
bu
burning.
According to the studies presented in this article,
om
mega-3s could help you to restore normal physiology to
th bug-laden system.
this
I will admit that I am a huge proponent of supplementing
yo body with the essentials. Whether its a multivitamin,
your
le
eucine or a conditionally essential nutrient like creatine,
su
supplements
help you achieve your training goals. Your body
ca
an make creatine however, if you want to increase lean
m
muscle,
you need to get more from your diet. If you arent
ea
ating at least one pound of fish per day, you need to get
so
some
extra fish oil through a supplement.
REFERENCES
1. Mickleborough T, Omega-3 Polyunsaturated Fatty Acids in Physical Performance Optimization. Int J Sport Nutr Exerc Metab 2013;Feb;23(1):83-96.
2. LeMieux MJ, et al. Eicosapentaenoic acid reduces adipocyte hypertrophy and inflammation in diet-induced obese mice in an adiposity-independent manner. J Nutr 2015; Mar;145(3):411-7.
3. Smith GI, et al. Fish oil-derived n-3 PUFA therapy increases muscle mass and function in healthy older adults. Am J Clin Nutr 2015;May 20. [Epub, ahead of print]
4. Gholamhosseini S, et al. Omega-3 fatty acid differentially modulated serum levels of IGF1 and IGFBP3 in men with CVD: a randomized, double-blind placebo-controlled study. Nutrition 2015;Mar;31(3):480-4.
5. Prisk V. The Leucine Factor Diet, Ulysses Press 2015.
www.fitnessrxwomen.com
AUGUST 2016
FITNESS RX 89
FitRxCoolDOWN
WOMENS HEALTH
OUTDOOR EXERCISE
AND THE RISKS OF
SUN EXPOSURE
As the days get longer and
the weather gets nicer, most of
us take our exercise routines
outdoors. The benefits are numerous:
exposure to bright morning light is
effective against insomnia,
premenstrual syndrome and seasonal
affective disorder. In addition, vitamin
D which acts like a hormone to
strengthen the health of the brain, skin
and bones helps prevent certain
cancers and can be made in the skin
through UVB rays, and ultraviolet rays
produce mood-boosting endorphins.
While these benefits seem wonderful,
excessive and chronic sun exposure has
serious, yet avoidable, risks.
Skin Cancer
The sun gives off two types of
ultraviolet, or UV, rays: UVA and UVB.
Both UVA and UVB rays damage the
skins cellular DNA, producing genetic
mutations that can develop into skin
cancer. One in five Americans will
develop skin cancer. The incidence of
skin cancer is more than all other
cancers combined. While the rates of
most cancers are decreasing, skin
cancer rates have been increasing
every decade. People spend more
leisure time outdoors and it has been
trendy to be tan. This has to change if
we are going to decrease the epidemic
of skin cancer.
Basal cell cancer is the most
common type of skin cancer, and
usually presents as a pimple that wont
go away. While it is rarely life
threatening, it can be very disfiguring.
Squamous cell cancer, the second most
common type of skin cancer, presents
as a thick scaly area or bump that
doesnt go away. Both are associated
with chronic sun exposure. Melanoma
a deadly skin cancer is the most
common form of cancer in ages 25-29.
One person dies of melanoma every
hour. A person has a higher risk of
melanoma if they have a relative with it,
has a history of five or more sunburns,
has a large number of unusual moles
and has used a tanning booth.
Melanoma can look like a mole that
90 FITNE S S R X
AU G U S T 2 0 1 6
Sunscreens prevent UV
rays from penetrating your
skin in one of two ways:
PHYSICAL BLOCKING: Physical
sunscreens contain ingredients that
reflect sunlight away from skin. The
minerals zinc oxide and titanium dioxide
are the most common physical
blockers. They do not decompose
through sun exposure, so they are
longer lasting. My favorite is the EltaMD
brand of sunscreens.
CHEMICAL BLOCKING: Chemical
sunscreens work by absorbing UV rays.
The longer in the sun, the more these
ingredients dissipate and the less
effective they become. Some of these
chemicals may also be potential
endocrine disruptors that affect
hormones, which is why I do not
recommend using them.
SPF stands for Sun Protection
Factor, a measure of sunscreens ability
to prevent UVB rays from burning the
skin. It is a measure of the time it would
take to get sunburned without
sunscreen compared to the time it
www.fitnessrxwomen.com
WOMENS HEALTH
would take with sunscreen on. A sunscreen with SPF 15
blocks about 94 percent of UVB rays, one with SPF 30 blocks
about 97 percent of UVB rays. Its a good idea to reapply
every two hours, and if youve been sweating, swimming or
wiping your body, it should be reapplied more frequently.
Unfortunately, many people will get a false sense of
security with sunscreens labeled SPF 30-plus. The SPF is
graded only on how well a product protects the skin from
UVB or burning rays. There is no grading system for UVA,
so look for products that contain zinc oxide or titanium
dioxide to protect your skin from the entire UV spectrum. It
is also important to think of sunscreen as a back-up plan in
addition to wise sun-protective strategies hat, protective
clothing, seeking shade and avoiding outside activities during
the peak daylight hours of 10 a.m. to 4 p.m.
Seek shade and schedule activities early in the morning
or late in the day: If you are running, hiking or doing your
favorite high-intensity interval training workout outside,
choose the shadiest area. Remember, even if youre in the
shade, youre still being exposed to some UV rays, and
surfaces like concrete or sand can amplify the effect by
reflecting UV rays. Use other sun-protective methods even
when you are in the shade.
Avoid tanning beds: Tanning beds will advertise that you
do not get burned, and that you will only get a nice brown
tan. This happens because most tanning beds will have UVA
rays only. Think of UVA rays as the aging rays and UVB
rays as the burning rays. The burn occurs to warn you of
too much sun! When you avoid the burn warning, those UVA
rays are deeply penetrating, causing permanent DNA
damage to cells, setting your skin up for skin cancer, plus
they produce no vitamin D, and cause the most collagen
damage and wrinkles. Stick with the spray tan.
Protect your skin from the inside out: Heliocare is an
FitRxCoolDOWN
ULTIMATE IN NUTRITION
BY
IS THERE A LIMIT
TO HOW MUCH
PROTEIN YOU CAN
USE FOR BUILDING
LEAN MUSCLE?
92 FITNE S S R X
AU G U S T 20 1 6
Not so fast.
Several variables influence the metabolism of protein and
amino acids, including the composition of the given protein
source, the composition of the meal and the dose of the
protein or amino acids consumed.4 Individual factors such as
age, training status and the amount of lean body mass also
come into play. The subjects in the Areta et al. study
consumed only whey protein during the post-workout period.
Whey is a fast-acting protein, with an absorption rate
estimated to be up to 10 grams an hour.4 A 20-gram whey
bolus, therefore, would be completely absorbed in a two-hour
period. Although this rapid assimilation can transiently spike
rates of muscle protein synthesis, it also causes a greater
oxidation of the constituent amino acids and thus can result
in a lower net protein accretion, compared to a slowabsorbing protein source.5 On the other hand, cooked egg
protein is absorbed at a rate of approximately three grams an
hour.4 Thus, the same 20-gram protein bolus consumed as an
omelet would take over seven hours for full absorption,
potentially allowing for a greater per-meal dosage without
causing undue amino acid oxidation. Moreover, in real life,
youll generally be consuming whole foods that contain a
combination of carbs and fats along with the protein
component. This substantially slows down digestion, resulting
in a much more time-released effect on amino acids into the
body. In addition, the study only provided 80 grams of protein
over the course of the day to a group of resistance-trained
men. This amounts to less than one-half gram per pound of
body mass well below the amount needed to maximize postworkout muscle protein synthesis.9
A recent study by Kim et al.7 provides contrary evidence on
the topic. Subjects came to the lab on two separate
occasions: during one session, they consumed 40 grams of
beef protein and in the other session, they consumed 70
grams of the same protein source. One group consumed the
protein after a total-body resistance-training bout, while
another did so in the absence of exercise. Results showed that
while both conditions promoted increases in whole-body
nitrogen balance a marker of anabolism the higher protein
intake resulted in a significantly greater anabolic response,
which was largely attributed to a greater reduction in protein
breakdown. A major difference between this study and that of
Areta et al.1 is that subjects consumed mixed meals
containing not only protein, but also carbohydrates and
dietary fats as well. Thus, the transit time of protein release
would necessarily be much slower in this study, potentially
accounting for dose-dependent differences in anabolism.
A limitation of the Kim et al. study is that measures of
www.fitnessrxwomen.com
ULTIMATE IN NUTRITION
To get a true grasp on the upper limit to protein intake in a single sitting, we
need to look at long-term training studies that measure actual changes in lean mass.
anabolism were not specific to muscle,
but rather taken at the whole-body level.
It is likely that much of the superior
anabolic response noted with the higher
protein intake was from tissues other
than muscle, most notably the gut.
However, protein turnover in the gut can
allow these additional amino acids to be
released into the bloodstream and
subsequently used for muscle protein
synthesis. The extent to which this
phenomenon affects muscle building is
not clear, but it conceivably provides the
potential for enhanced lean muscle
building.
While the results of the
aforementioned studies provide a sound
basis for speculation, it is important to
note that measures of acute muscle
protein synthesis do not necessarily
correlate with lean muscular increased
achieved from consistent lifting.10 To get
a true grasp on the upper limit to
protein intake in a single sitting, we need
to look at long-term training studies
that measure actual changes in lean
muscle.
Several studies have endeavored to
investigate the effects of per-meal
protein dosage on body composition
over time. Arnal et al.2 found that
feeding elderly women the bulk of their
daily protein (79%) in a single meal
(skewed condition) promoted greater
retention of lean body mass, versus
spreading out consumption evenly over
four daily meals (spread condition). A
follow-up study by the same lab found
no differences between skewed and
spread protein feedings in a cohort of
young women.3 The combined findings
suggest that at the very least,
consuming the majority of daily protein
as a large bolus is not detrimental to
lean mass accretion. Unfortunately,
total protein intake in these studies was
on the low side (~1 g/kg/day), and none
employed a resistance-training program.
Thus, it is difficult to generalize findings
to resistance-trained individuals seeking
to maximize lean muscle mass.
THE NEW
YORK TIMES ABOUT A NEW SPORTS
NUTRITION STUDY. THIS SLEEP-LOW
ACCORDING TO A REPORT IN
ACCORDING TO THE
NEW YORK TIMES, WHEN THE METHOD
WAS STUDIED IN THE PAST, IT WAS MET
WITH MIXED RESULTS.
THE NEW STUDY, WHICH WAS
PUBLISHED IN MEDICINE & SCIENCE IN
SPORTS & EXERCISE, FOUND THAT A
GROUP OF TRIATHLETES WHO DID THE
SLEEP-LOW DIET LOST MORE WEIGHT AND
SHOWED MORE IMPROVEMENTS IN THEIR
TIMES ON THE
10-KILOMETER RUNNING
REFERENCES
1. Areta JL, Burke LM, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol 2013;591: 2319-2331.
2. Arnal MA, Mosoni L, et al. Protein pulse feeding improves protein retention in elderly women. Am J Clin Nutr 1999;69: 1202-1208.
3. Arnal MA, Mosoni L, et al. Protein feeding pattern does not affect protein retention in young women. J Nutr 2000;130: 1700-1704.
4. Bilsborough S and Mann N. A review of issues of dietary protein intake in humans. Int J Sport Nutr Exerc Metab 2006;16: 129-152.
5. Dangin M, Boirie Y, et al. Influence of the protein digestion rate on protein turnover in young and elderly subjects. J Nutr 2002;132: 3228S-33S.
6. Gropper SS, Smith JL and Groff, JL. Advanced Nutrition and Human Metabolism. Belmont, CA; Wadsworth Cengage Learning, 2009.
7. Kim IY, Schutzler S, et al. The anabolic response to a meal containing different amounts of protein is not limited by the maximal stimulation of protein synthesis in healthy young adults. Am J Physiol Endocrinol Metab 2016;310: E73-80.
8. Layman DK. Protein quantity and quality at levels above the RDA improves adult weight loss. J Am Coll Nutr 2004;23: 631S-636S.
9. Lemon PW, Tarnopolsky MA, et al. Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. J Appl Physiol 1992;73: 767-775.
10. Mitchell CJ, Churchward-Venne TA, et al. Acute post-exercise myofibrillar protein synthesis is not correlated with resistance training-induced muscle hypertrophy in young men. PLoS One 2014;9: e89431.
11. Morton RW, McGlory C and Phillips, SM. Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy. Front Physiol 2015;6: 245.
12. Seimon RV, Roekenes JA, et al. Do intermittent diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials. Mol Cell Endocrinol 2015;418 Pt 2: 153-172.
www.fitnessrxwomen.com
AUGUST 2016
FITNESS RX 93
FitRxCoolDOWN
SUPPLEMENT REVIEW
BY
TEAM FITRX
Stimerex -ES
A WINNING FORMULA
The ingredients included in Stimerex-ES have been
carefully selected to help boost both energy and fat loss.
Stimerex-ES contains 25 milligrams of Thermo-Z brand
ephedra extract. This has an energy core that revolves
around a fine-tuned configuration of Hi-Techs Thermo-Rx
stimulant-based phenylethylamine alkaloids from acacia
rigidula, which has been shown to increase resting energy
expenditure, even three hours post-ingestion.
94 FITNE S S R X
AU G U S T 20 1 6
www.fitnessrxwomen.com
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