Natural Muscle - June:July 2006

By JP Bender
razilians are known for their stunning figures and to that end there is a product being mar keted as the Brazilian Diet System that is safe and is taking the nation by storm. When the Brazilian way of dieting was first introduced in the United States in mid-2005, a couple of companies started marketing products that were made in Brazil. However in late 2005, the U.S. Food and Drug Administration had to take steps to warn consumers not to use those products because they contained unapproved drugs in their dietary supplements. Consumers, who had come to recognize the name, didnt know which way to turn after the warranted criticism. They discovered the original formula sold by other companies contained high toxicity levels of harmful substances. It is important to remember that these formulations were all manufactured outside the United States. There was a lot of confusion and concern about the name and products. In late 2005, Anthony Alfonso, a pharmacist and CEO of Nutri-Force Nutrition, a Miami based nutraceutical-manufacturing facility, stepped in and cleaned up the product, filed for a registered trademark and introduced an efficient product.
Alfonsos formula provides for a comprehensive approach to preventing the storage of fatty acids and removing unhealthy and unwanted toxins. Combined with a well-balanced diet and exercise plan, the product helps reduce your appetite, increases energy and enhances your metabolism. Nutri-Forces
Brazilian Diet System has not been issued any warnings by the FDA and is well recognized and received by customers, as is evident by its skyrocketing sales. The Brazilian Diet manufactured by Nutri-Force is one of the few in the United States that has been tested and confirmed to contain no harmful substances, yet it is effective in the control of weight loss.
Today the product can be found at www.braziliandiet.com. Nutri-Force Nutrition also manufactures a wide array of vitamins, minerals and food supplements and has launched many products into the marketplace. Nutri-Force Nutrition enjoys a favorable reputation and has been featured on many television station interviews along with numerous in-depth stories in various respected news publications. Unfortunately there still are some Brazilian Diet pills being sold that do not meet safety standards and an uneducated consumer has difficulty trying to figure out whats good and whats bad and what may be dangerous. For those consumers, go to the web site www.braziliandiet.com and take a look at the posted laboratory findings about this product. See for yourself there is no harmful substances in this companys Brazilian Diet. Also look at the packaging labels and get to know this products packaging. You can get on the Brazilian Diet System yourself, with confidence, if you buy from the right place. JP Bender is a retired investigative reporter and currently a columnist with The Florida Sentry. He can be contacted at JPBender@myramp.net.
SUBSCRIBE ONLINE
Enjoy Natural Muscle delivered to your email box each month before it hits the gyms!
e-zine! naturalmuscle.net
Natural Muscle June/July 2006
June/ July 2006

Fitness International
T R A I N I N G
The Hardgainer
by Russ Yeager
16
20 25 28 34 46
Fitness over 40
by Cynthia Bridges
Muscleology Series-Medicine Ball

by Eric Hoult
Testosterone Boosters
by Hugo Rivera
Obstacle Course Training

by Lori Ann Lloyd
NATURAL HEALTH
The Fit Gourmet
by Danielle Nagel
22 32
Mohr Results
by Dr Chris Mohr
Fitness: Self Esteem Booster?...

by Tanji Johnson
47
26 MOTIVATION
Testosterone Boosters!
Pzs Perspective
by Pz Hopkins
26
Welcome to my World 2006
36
On the cover: Jamie Eason
34
8 Natural Muscle June/July 2006
Photo by: Johnny Crosslin cover designed by: Alex Gonzalez of Axis Design
Training your Mind!
my two cents Dont Worry! Be Happy!

id you know that when you are brooding over past mistakes, relationships and transgressions and worrying about the future, you are relequishing most your present time to enjoy whatever you may be doing? Picture this: You are at the gym, pounding out those quads, while thinking about what you are going to have for dinner. Where is your focus? On dinner. Your body might be going through the motions, but you are cheating yourself out of at least 25% of your focus. And, think about how much more effective we would be at work, if we really gave that our full attention. But, the truth is that all of us spend way too much time thinking. Put this magazine down for just a minute and try sitting there without thinking about anything. Clear your mind COMPLETELY. Could you do it? I couldnt the first time I tried. I can not believe how hard it was NOT to think, even for a blond! My cousin, Judy, has tried to start a few businesses over the last few years. She always comes up with a fantastic idea, talks incessantly about it, worries that it wont work, worries that she wont make money, worries, worries, worries.
PUBLISHER/EDITOR
Debbie Baigrie TotalH@aol.com
ART DIRECTOR
Alex Gonzalez
WEB DESIGN
Shelly Dickson
LAYOUT & GRAPHIC DESIGN

Alissa Greenberg
PROOFREADER
Carole Della Penna
PHOTOGRAPHERS
When Judy is not worrying she talks about all the mess ups of her past endeavors. It is no wonder she cant get it rightshe doesnt have the time to actually work. I often sit here thinking, hmm, if you had gotten off the phone an hour ago, you could have spent that time, uh, making your business grow. AHHHH! The divorce rate would plummet as well, if we just enjoyed the moment with our significant other. Unfortunately, most of the time we spend planning the future, thinking about work, worrying about the bills. Those things are not going away, so it is a waste of precious moments thinking about them. How about the times spent mad at eachother for something in the past. Imagine you are at home with your honey and he or she made you really mad that day. You are sulking, distant and think they deserve your treatment. After all, they did piss you off. Well, there goes the present, whoosh. You could have been snuggling up on the couch, which is what you really want to be doing anyway. So, sit back, put those feet up and enjoy your new issue of Natural Muscle and remember to always stay in the moment and make that moment great. I will leave you with a great little fable I found on the web. Have a great Summer!
John Atherton Bill Dobbins Debbie Baigrie Skip Faulkner Eric Freimanis Alex Gonzalaz David Paul Gordon Smith
CONTRIBUTING WRITERS
Dr. John Atherton Cynthia Bridges Jason Cohen Sherry Goggin Pz Hopkins Tricky Ricky Jackson Brenda Kelly Skip Lacour Laura Mak Dr. Chris Mohr Danielle Nagel Dr. Charles Rice, Jr Hugo Rivera Dr. Michael Sharp Russ Yeager
DISCLAIMER
Natural Muscle Magazine does not necessarily agree with the views in articles and assumes no responsibility for any claims or representations contained in this magazine or in any advertisement. Copyright 2006 Natural Muscle Magazine, Inc., all rights reserved. Readers are advised to consult their physician before starting a diet or exercise program.
The House of 1000 Mirrors (Japanese Folktale)

Long ago in a small, far away village, there was a place known as the House of 1000 Mirrors. A small, happy little dog learned of this place and decided to visit. When he arrived, he bounced happily up the stairs to the doorway of the house. He looked through the doorway with his ears lifted high and his tail wagging as fast as it could. To his great surprise, he found himself staring at 1000 other happy little dogs with their tails wagging just as fast as his. He smiled a great smile, and was answered with 1000 great smiles just as warm and friendly. As he left the House, he thought to himself, This is a wonderful place. I will come back and visit it often. In this same village, another little dog, who was not quite as happy as the first one, decided to visit the house. He slowly climbed the stairs and hung his head low as he looked into the door. When he saw the 1000 unfriendly looking dogs staring back at him, he growled at them and was horrified to see 1000 little dogs growling back at him. As he left, he thought to himself, That is a horrible place, and I will never go back there again. ----All the faces in the world are mirrors. What kind of reflections do you see in the faces of the people you meet?
***
CIRCULATION
Natural Muscle Magazine is distributed to select gyms and health related businesses throughout the USA. If you would like to carry the magazine at your location please call 813961-4806, email totalh@aol.com, fax 813-961-8736, or order online at www.naturalmuscle.net. There is a one time fee for this. Natural Muscle Magazine is available free of charge at select locations, limited to one copy per reader. No person, without written permission, may take more than one copy of each issue.
EDITORIAL/MATERIAL SUBMISSIONS
Email TotalH@aol.com for submission guidelines. Publisher assumes no liability for safeguarding or return of unsolicited material. We reserve the right to edit all material for clarity, content and length. Natural Muscle Magazine does not knowingly accept false or misleading editorial or advertising. Natural Muscle Magazine will assume that all material is being submitted for publication and if published, no compensation is due the submitting party without prior agreement.
11
Natural Muscle June/July 2006 13
WIN $50,000 Just by Getting In Shape!

Zero Impact Fitness Challenge & Showdown
Thats right you and two friends can win $50,000 CASH for getting in shape!
before
Together with our national sponsor and official testing center, Vitamin Shoppe, were looking for motivated people who want to get in incredible shape, have opportunity to win $50,000 and gain national exposure for yourself and two team mates. The Zero Impact Fitness Challenge & Showdown is your opportunity to potentially win $50,000 for loosing body fat & gaining muscle! Imagine an opportunity for you and two team mates to win $50,000 for getting in the best shape of your life!!! The objective of the ZI Fitness Challenge is for a team of three (3) individuals to lose as much fat and gain muscle as before much muscle as possible. In order to for the winning team to be awarded the $50,000, all they have to do is to beat the results of winners of the 2006, 911 Fitness Challenge. The Zero Impact Fitness Challenge begins August 25th, 2006 and will run twelve weeks ending November 17th, 2006. In the Zero Impact Fitness Challenge & Showdown whichever team 14 Natural Muscle June/July 2006 loses the most body-fat and gains the most muscle cumulatively will win, which means OBJECTIVE JUDGING! Thats right the wining team is established on objective numbers and not subjective comparison judging! Such the case, if any of the three team members loses even one ounce of muscle, they are out. To win the grand prize of $50,000 the team with the best combined fat-loss to muscle-gain record must then beat the 2006 National 911 Fitness Challenge Champi-
ZERO IMPACT High Protein Meal Replacement Bars (MRBs)
Each Zero Impact High Protein MRB contains 30 grams un-denatured quality proteins, low glycemic carbohydrates, fiber, and naturally occurring essential fats from nuts, seeds, grains; CLA and Sesamin. ZERO Impact MRBs contain no soy, maltitol, hydrogenated oils or trans fats; artificial flavors, sweeteners or colors. Every effort has been made to make sure the sugars contained in Zero Impact MRBs are low DE (dextrose equivalent), and therefore have significantly less impact on blood sugar levels and glycemic index.
after
The Top 2 teams get all expenses paid to either the Mr. Olympia in Las Vegas or Arnold Classic in Columbus, Ohio! The Top 5 teams will be featured in Human Performance Magazine and flown to South Florida for the winner announcement and celebration party. To help you and your team achieve the best results possible the *Zero Impact Diet Kit available at Vitamin Shoppe has all the tools necessary to help get you & your team on the right track and hopefully into the winners circle. Each Zero Impact Diet Kit will contain a month supply of REDLINE gel caps, Zero Impact low carb protein and meal replacement powders, THINFAT and after Fiberteq; a quick start guide, Zero ons, at the Impact booklet and training DVD, Zero Impact Fitness Showdown. supplement protocols, meal plans, Along with the grand prize of recipes plus free samples and other $50,000 CASH, additional prizes inspecial features. clude: *It is not necessary to purchase of The top team will be featured in the Zero Impact Diet Kit to enter this Muscle and Fitness, Flex, Mens Fitcontest. ness, Natural Muscle, Muscular DevelTo enter the $50,000 Zero Impact opment and HPM! Instant celebrity Fitness Challenge & Showdown log status! on to www.ZIDIET.com.
Zero Impact MRBs contain no maltitol or other sugar alcohols that are known to illicit a laxative effect or cause gastrointestinal problems. Therefore, you can enjoy an entire Zero Impact MRB without worry that shortly after consuming youll suffer with stomach upset, bloating, intestinal cramping and/or diarrhea. Zero Impact MRBs are setting a new standard for what clean high protein supplemental nutrition should be: 30 grams high quality protein; nothing artificial; stable blood sugar levels; healthy fats, fiber, and low glycemic carbohydrates! Compare ingredients and nutrition facts to other high protein bars and see the difference. Then dig into a Zero Impact MRB and understand what a true high protein bar should taste and feel like! For more information on Zero Impact MRBs or other high quality VPX products, log on to www.vpxsports.com or call 800-954-7904.
16
Adela Garcia -1st Kimberley Klein - 2nd Jen Hendershott - 3rd Tracy Greenwood - 4th Julie Childs - 5th Tanji Johnson - 6th
17
18
19
the hardgainer
THINK OUTSIDE THE
By Russ Yeager, the Hardgainer
Change up your routine for new muscle gains
part II
ast month I discussed the very different (at least for me) workout routine that I implemented over the last four months. When I decided to switch up my routine I thought I would get totally wild and crazy and try something radically different with my nutrition and supplementation approach as well. This month, in part II of Think Outside the Box, Ill discuss the nutritional approach I followed, explain how it tied into my workout routine, and assess the pros and cons of this new program. My diet was based on The Anabolic Solution for Bodybuilders by Dr. Mauro Di Pasquale, which is based on Dr. Pasquales The Metabolic Diet., both of which are refinements of The Anabolic Diet that surfaced in the 80s. There is no way I can go into all the detail of the book here, but the basis of the diet is to eat a high protein/high fat/low carbohydrate diet for five days in a row and then perform carb-loading for 2448 hours on the weekend. Dr. Pasquale claims that manipulating the three nutrients in this manner maximizes the major anabolic, anti-catabolic, and fat-burning hormones including testosterone, growth hormone, insulin, insulin-like growth factor (IGF-1), cortisol, and thyroid. The diet also allows one to become an efficient fat-burner. These qualities are supposed to maximize the muscle-building and fatburning processes. The book is a fascinating read and I strongly recommend it. I ABSOLUTELY recommend buying the book if you consider trying this type of diet (as well as getting a physical from your
doctor, which Dr. Pasquale prescribes as well). Again, I am not going into any detail whatsoever on the diet, and while the concept is relatively simple, there are some very specific things you must do to make the diet work as intended, so if you want to try the diet out for yourself, BUY THE BOOK because I wont pretend for one second to be an expert on the diet. I am simply explaining my experience, opinion, and pros and cons as I see them. That being said, lets get into it! Well, basically during the week, I ate lots of red meat, whole, eggs, salads with oil and vinegar, and even full-fat cheese with very little carbohydrates. While there is a good bit of saturated fat in the diet, the diet also advises taking fish and or flax oil everyday, which I did. With the absence of carbs, you body must burn fat (both dietary and body fat) for fuel. It can burn protein too, but as long as you are taking in enough dietary fat this will not happen. Being use to eating dry chicken and vegetables every day, the weekday part of the diet was very easy for me. Steak, eggs, and cheese. Yumm!!! Then, on the weekends I ate pretty much whatever I wanted with a conscious increase in carbs. After eating low carbs all week my muscle were ready to soak up the extra carbs allowing me to store more glycogen than normal (very similar to the carb-loading process performed before a bodybuilding competition). The reason I performed a full-body workout on Saturdays as discussed in Thinking Outside The Box Part I last month was to take advantage of this overcompensation effect by beginning my carb load with a high
glycemic carb and protein drink immediately following my workout. There is evidence that after periods of low carbs and then an introduction of carbs a supercompensation effect can create a dramatic opportunity for muscle-growth. Dr. Pasquale claims this effect is near drug-like. I dont know about that since I have never used steroids, but I have to say I was pretty impressed with the results. Since this supercompensation effect is specific to only body parts trained before the high carb intake, I performed a full-body routine focusing on compound exercises before carb loading. While my strength and stamina was surprisingly good during both the week and the weekend, one week I experimented by beginning my
carb-load on Friday night. Actually I just ended up eating an unplanned cheat meal of pizza, but the result was that my strength on Saturday was awesome!
The Upside:
Overall, I have to say that this nutrition and workout plan was pretty darn effective. Now, it is tough to pinpoint if it was the change in diet, change in nutrition plan, or just the fact that I was changing my routine at all that had the biggest effect. I suspect it was a combination of all three. I guess if I was a better scientist I would have only changed one variable at a time. Anyway, one of the big concerns people have with a low carb diet is a loss of strength, energy, and muscle mass. However, I did not experience any of these, which makes me believe I am an efficient fat-burner. I weighed myself and tested my body fat at the beginning of this program and was 231 lbs at about 12% body fat. My weight actually went up 3 lbs to 234 but my body fat went down 2% after about six weeks! This, my friends are some serious results! My body fat actually crept back up to the 12% mark by the end of the 12 weeks, but this was due to me slacking on my diet too much and not the diet itself, which brings me to another very positive point of the diet; Originally, my wife, Tennelle, and I had a trip to Hawaii planned at the end of February. My goal was to try this diet out concentrating on getting ripped (the Anabolic Diet can be geared towards maximum muscle-building or maximum fat-loss mainly by adjusting calorie levels, but this is described in more detail in the book). Well, for several reasons unfortunately we had to cancel our trip. (Yes, that really stinks!). So, without a specific deadline for being ripped, as I have discussed before I did not have much motivation to control my cheating on the weekend and ended up having some really bad weekends of eating. This was on top of eating a high number of calories during the week. I at the high protein/high fat meals described above without counting calories and eating pretty much as much as I wanted. You may also remember from last months article that I have only been performing cardio twice a week for 30 minutes. To say the least, I was literally shocked that my body fat levels did not increase from where I started! I have always said that a calorie is a calorie, but this experience lets me know that there is definitely something to eating this way that helps control the hormones affecting the fat-burning and fat storage processes. I had several people tell me that it looked like I had gained 5 lbs of muscle and even accused me of using steroids so even though my body fat levels stayed low, I did not lose (or even gained) muscle! Another interesting point is that the only supplements I used during the entire 12 weeks were whey protein, a multivitamin, and some fish oil! Thats it! Ill be interested to see the effect creatine has when I decide to start using it again.
picture that this diet is the end all/be all steroid replacement diet of the century because it is not. Im sure many of you have been thinking as you read this How can it be healthy to eat all that fat?! Believe me, I thought the same thing. Dr. Pasquale provides some pretty compelling research in The Anabolic Solution for Bodybuilders of how this type of eating is completely healthy, even on a long-term basis as long as you follow the diet correctly, exercise, and be sure to incorporate the healthy fats, such as fish and flax oil into the diet. While I had little concerns about how this type of diet would affect me in the short-term, I have to say that bacon, cheese, and meat in high quantities for life makes me a little nervous. Also, I did not get bored with the diet at all (especially since I could eat whatever I wanted on the weekend). However, following this diet to a T can be pretty tough. You have to be conscious of hidden carbs, which are just about everywhere. Finally, when your carbohydrate intake is very low and your body begins to burn fat as its primary fuel source, you go into a state called ketosis. Ketones are by-products of this state and they can really make your breath stink! My wife called me meat-mouth, which was funny until she started refusing to kiss me! Im not kidding! This alone was enough to decide this diet was not for me full-time.
Conclusion:
This is my off week from training (I trained 12 weeks in a row this time compared to my normal 8 and did not feel over-trained, which is another positive for the program) and I have gone back to a more regular diet. I am still deciding what type of weight training routine I will follow for the next few months, but have already created my nutrition plan,
which will be a modified version of the Anabolic Diet. The Anabolic Solution actually discusses ways to modify the diet by increasing carbs at specific times in order to maximize your individual energy levels and results. I am going to include some carbs in my diet, but focus them around my weighttraining sessions. The rest of the day will focus on vegetables, protein, and healthy fats (with some red meat and eggs). I learned from the Anabolic Diet that I dont need a lot of carbs to have good energy and perform well in the weight room, but I do feel there is a benefit of including carbs in your diet at specific times. This should also keep me out of ketosis so Tennelle wont be afraid to kiss me anymore! I learned a lot from this little experiment and am excited to see what I can achieve with my new plan. One of the main things I learned is to keep an open mind about trying new things. There are many different ways to get results and pigeonholing yourself to one way is narrow-minded and may prevent you from reaching your full potential. The only way to know if something works is to just jump in and give it an honest try! As I mentioned, I wont be following the Anabolic Solution year-round, but the results of the past few months lays some great groundwork to keep in mind for my next bodybuilding competition. A diet where I can lose fat, gain muscle, and enjoy my food while feeling strong just may be the ticket to success for competition! I hope you have learned something from these two articles, but again please remember that I am not claiming to be an expert on the diet or prescribing it to you in any way. Im just a guy giving his honest opinion of a new program I tried. Until next time, keep training hard!
Russ Yeagers Complete Physique Training Video

Not only does my Complete Physique Training Video cover what I have found to be the most effective and efficient methods for achieving the results people want, but also provides the motivation to have confidence and faith in yourself and your fitness program. This faith and confidence will allow you to stick with your workout program because you truly believe the end results will be worth the time and energy investment. The Complete Physique Training Video covers weight training and cardiovascular training, including the all important mental aspect of bodybuilding and fitness training, in a straightforward, yet entertaining format. Get a game plan, get motivated, and get results! Let the Complete Physique Training Video help YOU reach your goals! Are you ready to create your own Complete Physique?
Order online at www.russyeager.com
The Downside:
As with anything in life, nothing is perfect and there is always a downside. I want to be as honest as possible in my analysis and dont want to paint the
Russ Yeager has been called a Physique Transformation Expert and has completed a new E-Book entitled 27 Must-Have Tips for a Complete Physique Transformation. To find out how to obtain a FREE copy visit www.completephysiquetransformation.com.
21
food
This easy vegetarian meal is based on top quality ingredients, the best ingredient for vegetarians searching for the tastiest easy vegetarian meal. It not only helps the dish to taste as well as it does, but also provides the greatest health benefits. Get ready for an explosion of flavor in your mouth! This easy vegetarian meal is a favorite for many vegans and vegetarians alike.
By Danielle Nagel, APCA Personal Chef/ Fitness Professional Nutrition & Natural Health Consultant www.fitandbeyond.com Photos and meals prepared by: The Fit Gourmet
*Curry powder is a mixture of spices of widely varying composition developed by the British during their colonial rule of India as a means of approximating the taste of Indian cuisine at home. Typical ingredients of curry powder include coriander, turmeric, cumin, mustard, fenugreek, cardamom, nutmeg, red pepper, cinnamon, and cloves. It is also the name given to a different mixture of spices that include curry leaves, which is used in South and Eastern Indian cuisine. You can either blend your own mixture of curry spices or you can find them at your local grocery store or Indian market.
INGREDIENTS: 2 teaspoons vegetable oil 1 (15-ounce ) package reduced-fat extra firm tofu, drained and cut into -inch cubes teaspoon salt cup light coconut milk 2 teaspoons curry powder* - teaspoon cayenne pepper 1 cup precut matchstick-cut carrots 1 (15 ounce) can pineapple chunks in juice, drained 1 large red bell pepper, thinly sliced cup raisins cup fresh basil, chopped 2 Tablespoons sliced almonds, toasted 1 Tablespoon flaked coconut, optional
DIRECTIONS: 1. In a large nonstick skillet heat oil over mediumhigh heat. Add tofu and sprinkle with salt. Cook 8-10 minutes or until golden brown, stirring frequently. Remove tofu from pan and set aside. 2. Add coconut milk, curry powder and cayenne pepper to pan. Cook 1 minute, stirring constantly. Next, add carrots, pineapple chunks, red peppers and raisins, cook 5 minutes stirring occasionally. Toss in tofu, sprinkle with basil, toasted almonds and flaked coconut. This dish is great by itself or it can be served over basmati rice or rice noodles!
Vegetarian Myths
Broiled Tofu
Ingredients
1/2 lb Tofu cut into 1/4 to 1/2 cubes 3 tablespoon Olive Oil 3 tablespoon Soy Sauce Try these variations: Add spices and herbs as you like, different oils and sauces. Tastes great with a little sesame oil thrown in. Try cutting the tofu into thin slices instead of cubes and broil until crispy. Makes a great TLT - Tofu, lettuce and tomato sandwich. Serves: 2 Preparation time: 10 minutes
Vegetarian Food is Time Consuming and Complicated

Not true. Truth is, the growing number of vegetarian convenience foods, like frozen vegetarian entrees, makes it easy to plan and prepare vegetarian meals. If you enjoy cooking, there are plenty of opportunities to use delicious vegetarian recipes. But using canned and instant beans, soy foods, veggie burgers, frozen meals, and prepackaged dinners makes healthy vegetarian meals cookable in just minutes.
Directions:
This recipe can be scaled from one person to a crowd. It is so good that even known tofu haters liked it. It is so easy that even lazy cooks love it. It goes well with just about anything. Enjoy. Place the tofu in a broiling pan with oil and soy sauce and mix it up so that the tofu is well covered. Broil the tofu until brown, or even crispy (5 to 15 minutes), turning it every few minutes.
Vegetarian Diets Are Unhealthy as Not true. Unbalanced vegetarian diets are just
unhealthy as unbalanced meat-based diets. But balanced vegetarian eating plans are perfectly healthy. In fact, studies show that vegetarians enjoy better health than meat eaters, with reduced risks of heart disease and cancer.
Broiling is a great way to make tofu because it is so quick, easy, and gets a great texture. Wrap it in a dish towel and press it for about 1/2 an hour before broiling. It is great for dipping into sweet and sour or other sauce.
Cant VegetariansEating Get Enough Protein Without Special Combinations of Plant Foods
Not true. Yes, its correct to say that particular combinations of plant foods - e.g. grains + legumes boost the availability of protein from these foods. But combining foods in this way is no longer something vegetarians need do to guarantee adequate protein uptake. As long as the vegetarians eat these foods during the course of the day, their protein intake is fine. The secret to getting adequate protein is to eat a variety of foods throughout the day.
Grillable Tofu Burgers

Ingredients
1 square of firm tofu (1/2lb) 1/4c of Tahini 1/2c ground walnuts 1t dill weed 1T Tamari or Soy Sauce 1C bread crumbs
Directions:
Mash the Tofu with the Tahini. Add dill weed and tamari. Mix until well blended. Add vegan bread crumbs slowly until desired texture is achieved. The texture should be just stiff enough to form patties without being too moist. Form into patties and grill until brown on both sides. Really good in a pita with tabouleh and runny tahini sauce.
are Low Fat Vegetarian Diets are generallyinlower in fat Not true. Vegetarian diets
than meat-diets but they are not necessarily lowfat. Vegetarian foods like nuts, seeds, avocado, and soyfoods can be quite high in vegetable fat, and of course ALL vegetable cooking oils are 100 percent fat and contain 120 calories per tablespoon. Also, excess consumption of cheese and other dairy products (by lacto-ovo vegetarians) can easily add up to high-fat eating, even though its vegetarian. The good news is, (except for dairy fats) vegetarian diets are usually significantly lower in saturated fat. Nonetheless, all fat is calorie-dense (9 calories per gram), so vegetarians need to monitor their fat content just like meat-eaters.
Baked Italian Tofu

Ingredients
2 pounds extra-firm tofu 1 bottle vegan Italian dressing 1 cup very dry red wine 1 tablespoon red pepper flakes 1 palmful kosher salt 1/2 cup + 1 tablespoon olive oil 1 tablespoon flour
Directions:
Drain and cube tofu. Marinade in dressing and wine for at least 2 hrs....., but preferably overnight. Preheat oven to 350. Pour 1/2 cup olive oil in a shallow baking dish. Pour off and reserve marinade. Coat tofu cubes in kosher salt and place in olive oil. Bake for 45 minutes. In a saucepan heat 1 tablespoon olive oil, add flour. Whisk in remaining marinade and red pepper flakes. Cook until thickened. Serve tofu over rice and mixed veggies. Top with sauce, Serves: 4 Preparation time: 1 hr
and going Giving Up MeatHealth vegetarian is Better for

Not true. Giving up meat and becoming a vegetarian MIGHT reduce certain risks of diseases associated with high meat consumption. BUT, unless you follow a balanced vegetarian eating plan you might simply swap one set of dietary risks for another. Remember, unbalanced diets are unhealthy diets whether or not they include meat. Vegetarian Healthy Diet Program http://www.easy-vegetarian-meals.com/
24
tness fi
By IFBB Pro Cynthia Bridges
Q. I am on the countdown with about two weeks to go before my first figure competition. Even though I am over 40 years old, I have never seen a figure competition let alone compete in one. Can you give me some final preparation tips to utilize until contest day? A. Heres what I recently shared with the women that I was helping prepare for their first figure contest.
9. Remember face make up has to match your

protanned body.i like to use dermablend as a foundation ( chroma # 4 is the color)as it is an excellent match to protan. Lightly dust loose powder over the dermablend to set it. The make up will seem rather dramatic in the for real, but think stage make up. The bright lights drown things out, so things need to be exaggerated. You may want to consider hiring a make up artist. Also, you may to have someone do your hair as it gets challenging to get your hair washed when you are covered in protan.
1. First, try to go watch a contest in person before

you actually compete. Watching prejudging is usually best for learning.
2. Review videos and pictures from magazines, such

as Oxygen, and Natural Muscle. A picture is worth a thousand words until you can get THAT HANDs on experience at your own contest.
3. Do not miss any meals or supplements. Do not consume egg whites , any type of deli meats, cottage cheese or any other cheeses (no dairy). Your only sources of protein will come from fish, chicken, or protein powder. Complex carbs should be limited to sweet potatoes, brown rice, oatmeal, and fibrous carbs (green beans, asparagus, broccoli, spinach). Although, no broccoli or anything from the cabbage family the week leading up to the show. 4. Perform cardio 5-6 days per week with a heart rate of approximately 150 beats per minute for 40 minute sessions on an empty stomach, preferably first thing in the am. Your last cardio will be first thing in the morning the day before you compete. 5. Take a sauna in the morning after your last
cardio and before shower and protan. . 6. Start regular tanning. Absolutely no burning!!!! Mystic tan 3 times the week leading up to your show.
10. Pack a gym bag for day of the contest. Some

items to include will be: Vaseline for teeth, snacks for the day, a vasodilator, water, make up, hair stuff, flip flops, cell phone, money, your posing suits, clear shoes, jewelry, hand towel, oil or lotion, resistance bands to pump up with, scissors, safety pins, needle and thread, camera, a big baggy shirt to wear as coverup over your suit while you are waiting backstage, a change of cloths to go out in after the contest, and anything else you think you may need for show time.
11. Remember big smiles

on stage and display confidence. You have worked hard and deserve to be up there on stage. A little attitude goes a long way!!!!
12. Plan something fun for after the contest

to celebrate your accomplishment and your first contest! I am sure there will be something you will be looking forward to eating.
7. The day before you compete apply your first

application of protan after you shower, shave, shampoo, and shine! Do not put anything on you skin prior to protanning. Second coat of protan will be midday and a third before bedtime. Use old sheets and pjs to sleep in. Avoid hands, heels, elbows and knees until competition morning.
13. Smile pretty and have fun!

For anyone with any specific questions, particularly pertaining mothers and women over 40, please feel free to forward your questions to the Editor at Natural Muscle or me personally at cynbfit@yahoo.com
8. Start taking an herbal diuretic for water loss 4

days before you compete and cut your water intake to half of your body weight in ounces.
pzs perspective
by: Pz
photo by: Solus Creations
RUTH T the matter of

fact. The truth comes in different packages. In other words, whether your body is all-natural or you use drug enhancements is a matter of truth. Whether you are still in love with your wife or are having an affair with another is a matter of truth. Whether you are straight or gay is a matter of truth. Each and every one of us has to find the truth in who we are and in everything we do. It is the touchstone to look to in living the best life possible. But some of us were not raised in an environment where truth was a code of honor by which the family lived. Some families handle their problems and hide their pain or inadequacies by ignoring them, sweeping them under the rug, shoving them in a closet, or lying and denying their way through life to keep from facing the real deal. If our parents live a lie, regardless of the size of the lie, it is easy to adopt that policy and perpetuate that philosophy. How can we possibly understand the importance of truth if it was never shown to us in its purest form? We grow up and become adults who lie and deceive because it has been demonstrated that it is acceptable, that it works, that it is rewarded, at least, we think, for that is the pill we have been given to swallow. We go on to run companies, and corporations, and businesses, and governments, and households without having truth as the foundation and fabric of our lives. As the saying goes, There are three sides to every story his side, her side, and then there is the truth. The closer we get to our version of the story resembling the truth, the better people we become. Truth is a value to hold sacred. When we hold true to this value we are able to rise to a higher level of existence. drop. When the dust clears all you are left with is the truth. Lies work for a time. Deception works for a while, too. In the long run, though, neither lies nor deceptions are the answer.
the
got a disturbing call from a long-time friend stating her son who has been diagnosed as having a number of psychiatric disorders has accused her of vile behavior and dreadful treatment he claims she inflicted on him as a small child. He believes he has repressed memories that have been brought to the fore by working with a counselor and now he must rid himself of the anguish by facing his demons, which means confronting her with this knowledge. She is beside herself to say the least. Even though I know this woman, and dont believe the allegations for a second, I still asked if she, in fact, is guilty of any of the accusations her son has made. She, of course, said, No. My response, although not designed to minimize the gravity of the situation, was, nevertheless, a simple one. I merely stated, As difficult as this appears, if you are innocent, and none of these things happened, than you have the truth on your side. The truth is the one and only thing that matters. It is what it is and nobody can argue with that reality. As she thought about it she seemed to take comfort in the words. Truth, she replied. Yes, you are right. I have the truth on my side. Regardless what level we are dealing on or in spite of how big or how small the situation, the truth is the truth and no one can ever change that 26 Natural Muscle June/July 2006
Perception can be trickyWe all have different sets of experiences from which to draw. That accounts for the fact that we dont all see the world through the same eyes. While your perception of a situation may be uniquely yours there is always the truth at the core of that situation. The truth can be, at times, hard to face, difficult to admit, and tough to acknowledge. It can, too, be illusive and sometimes tricky to recognize, but once you embrace it your life can improve on many fronts.
PZS POINTERS ON THE VALUE OF TRUTH

Lies and Deception may appear to workThere are those
who live their lives in a web of lies and deceit. By all standards they appear to be happy, successful, perhaps even respected or revered. What happens when the faade is shattered, when the wool has been pulled away from the eyes of those who have been duped, and the truth is revealed? A fall from grace is a long and lonely
Fear and Denial are Roadblocks to the truthLiving in

denial is one of the biggest impediments to discovering the truth. The reason for that denial is the fear of facing the naked truth head-on. It can be a scary proposition, one that requires a desire to accept and change that,
which is obstructing your way. It is easier and less painful to continue on the same path, remaining in that comfort zone, while you make the same mistakes over and over again, never learning the lesson, never creating the opportunity to at last get it right. Look outside of yourself for help. This is not an easy process. You may even need to seek some professional source to assist you in breaking the chains of fear and denial that bind you.
It All Comes Out in the WashYou can run but you cant
hide from the truth. The truth has a way of surfacing one way or the other, sooner or later, in some form or another. The ramifications may be shattering, and can even alter and destroy lives. The remarkable thing about life is it gives us a chance to right the wrongs, fix the faults, and erase the errors we have all experienced at one time or other.
possible. Expand your horizon when it comes to looking at the truth, at its value, and its meaning.
ing a life based on truth will be the one constant we can look to in order to see us through. Pz is an empowerment strategist, writer, and advocate in fitness, flair, and life fulfillment. Pz is now available for speaking engagements, seminars, and workshops. For more information contact Betsy Barnett @aol.com or call 727-789-5111. Pz encourages your participation and welcomes your questions and comments at pzpower@aol.com
Listen to your inner voice

When in doubt, go inside to that inner voice we all possess and it will tell you the truth every time. It is through that voice that our conscience speaks and leads us in the right direction. We have only to take the time to listen.
What goes around comes aroundThere is something about

the way in which the universe is set up that supports this concept. When you live your life by the golden rule and do your utmost to do right by all those who pass in and out of your life, you are living your highest potential. Truth plays a big role in carrying out this aspiration. I constantly ask myself if the decision I am about to make, the deed I am about to do, the words I am about to speak, impacts others in a negative or harmful way. If you intentionally use, abuse, con, cheat, rip-off, defraud, exploit, hurt, malign, or take
Peeling away the layersThe A close resemblancePeople

take extraordinary liberties with the truth. They tell part or some or a piece or a tad as they twist and turn and embellish and exaggerate. As long as they think there is an ounce or a smidgen or some semblance of truth in their story they believe themselves to be truthful. It is easy to do. Alas, we all do it. How quickly we can turn that minnow into a great white shark. There has long been an ethical debate on white lies versus the truth. Some feel as long as no one is adversely affected than it is okay to stretch the situation to suit our truth is like an onion. You have to peel and peel and peel away layer after layer in order to finally get to it. Each layer can be a cover, or a mask, or an obstacle, or a disguise to what is on the other side and it only through removing these layers do we reveal what we need to know and understand. Eventually you will get to the truth. Just like the cheese in The Farmer in the Dell, the truth stands alone.
Answering to a higher powerHuman beings are an arrogant lot. Americans can be especially so. Dont be deceived into thinking your actions dont count in the grand scheme of things. They do. If I know nothing else, I know this to be true. You may think you are getting away with this, that, and the other here on Earth, but eventually you will be accountable to a power much greater than mankind. That is the most universal truth of all.
There are three sides to every story his side, her side, and then there is the truth.
advantage of others, be prepared to reap the consequences of those actions someway, somewhere, somehow, down the road. needs. Trouble is where do you draw the line?
Believing Your Own LiesHow

many people do you know who are guilty of believing out and out falsehoods about themselves? Everything about their lives is a downright lie, yet they continue on with the lie not only for the sake of society, but above all, for the sake of themselves. They have lived the lie and fed the lie and told the lie for so long until they begin to believe it. Who are they really fooling?
Dont let the past determine the futureYou may have grown
up in a less than healthy atmosphere where dad the alcoholic battered mom the silent martyr and you learned it was easier to follow in those footsteps than face the truth of the situation. You can pass on to another generation all the pain and lies that lifestyle supports or you can admit the truth and make the changes necessary to ensure you and those you love have the life you deserve.
It all starts with youAlthough we live in dark and uncertain times, I believe man is inherently good. Having encountered more than my fair share of disreputable slugs along the way, I have, even so, been fortunate enough to know some of the finest souls on the planet. I continue to search for those who share my philosophy in both my personal and professional life. It is important to surround yourself with as many people living their lives in the true spirit of truth as possible. This can only happen when you are living up to your end of the bargain. You cannot expect what you are not willing or able to give in return. No hypocrisy, no rationalization, no excuses will do. It can sometimes be a road less traveled but a journey worth embarking upon. We are, after all, spiritual beings living the life of human beings. It is within that context we will make mistakes, encounter disappointments, falter and fail, but livNatural Muscle June/July 2006 27
Some People Cant Handle the TruthAs Jack Nicholson said

to Tom Cruise in A Few Good Men, You want the truth? You cant handle the truth. There are those whose life is filled with distortion or engulfed by dishonesty and the truth is something that they just will not entertain. That is their choice. Unfortunately, ignoring it doesnt make it go away or mean it isnt so.
More than Death and TaxesFor the skeptics and the

naysayers who claim the only truth you can depend on is death and taxes, I say, get your head out of the sand and open up your heart. This attitude is a simplistic and convenient way of shirking the responsibility we have to ourselves and to each other to live our lives to the fullest in the truest sense
get
This Summer!
he time has come when everyone is digging in their closet to find that hot swimsuit that looked amazing last summer. The problem is once you put it on, you start critiquing your physique and what body part you want to improve on. STOP putting off cleaning up your diet and just do it! Make a commitment to yourself to include more salads in your diet, and cut back on the portions of food that you consume at one meal. Cut the bread and starches in your diet in half and drink plenty of water. Pick Three days to consistently incorporate 45 min. to 1 hour of some type of cardiovascular activity into your weekly routine. Remember to maintain a lean physique it is imperative to BURN MORE Calories than you TAKE IN. Make a commitment to yourself and Get Shredded This Summer!!! This months special feature is Lauren Pearlman. She is currently a Personal Trainer at US Fitness in Delray Beach. She has been training people for the last 7 years and stays active in other fitness programs. Lauren competes in Figure Shows and plans to compete June 10th in West Palm Beach and July 14th at the Southern States. If you would like to contact her with any fitness questions email her at LaurenP79@aol.com In this kinesiology segment we are taking a look at the muscles in the Back region. I will focus on some of the prime movers of the back region. The muscle groups we will cover are as follows: Latissimus Dorsi, Rhomboideus, Erector spinae, Teres Major & Minor, Infraspinatus, Iliocostalis, Trapezius, Levator Auguli Scapulae . This segment will help supply you with the proper information to help improve your form. In the exercises below we will cover muscles that are emphasized (Heavy & Moderate), execution, form, muscelology, and the anatomy of each exercise. Remember to always start out light and slow when attempting any exercises in these articles. Always consult a professional trainer, if you are having any problems with these exercises. Until next issues Dynamic Core segment, continue making time for your health & fitness goals. Be Focused, Driven, and continue to make lifestyle changes.
By Eric Hoult B.S., Pro Bodybuilder Special Feature: Lauren Pearlman Photos by axisdzn.com
Laurens Current workout is:

Monday Tuesday Wednesday ThursdayFriday Saturday Sunday Hamstrings/Glutes/Cardio Back/Shoulders (Heavy Day) Cardio Biceps/Triceps/Cardio Quads/Calves/Cardio Back/Shoulders (Drop Sets) Cardio Cardio OFF.
The exercises that we will cover are as follows: I. Seated High Pulls II. One Arm Dumbbell Rows III. Horizontal IV. Standing Cable Rows.
great back training routine on the next page
29
SEATED HIGH PULLS Muscle Position and Execution:

Hands in (pronated) overhand position Start with arms fully extended Pull arms back keeping elbows high, squeezing scapulas together Pull the bar to the top of the chest, keeping the chest out at the end of movement
Tips and Form:

Always keep a tight grip with thumb wrapped around index fingers Control the bar as you come back to the starting position each time Blow out the air when pulling bar back on each repetition (concentric phase) Breathe in when returning to the starting position of each rep (eccentric phase)
Muscleology: The Latissimus dorsis main function during this movement is adduction. Adduction: is pulling the arms and elbows down to the sides of the body from and overhead position. The teres minor and the infraspinatuss primary action are to rotate the humerus in the outward movement when the arm is in a raised position. They also serve to protect the shoulder joint from being injured. The main function of the Rhomboids is a slight rotation of the scapula upwards and backwards, flexing the muscles towards the spine. Muscle Anatomy: Muscleology:
All three parts of the Erector spinae work together to extend the trunk of the body. The latissimus dorsi is a broad flat muscle that arises form the external lip of the crest of the ilium (hip). Its fibers virtually all run in a parallel direction covering the lumbar and the lower half of the dorsal (lower back) regions. As these fibers run toward the top of the latissimus, the muscles becomes narrow and cordlike and inserts into the humerus bone (upper arm bone). The latissimus muscle is what gives the body its V like appearance.
ONE DUMBBELL ROWS

Muscle Position and Execution:
Place one knee on the bench and foot on the floor Start with dumbbells in the extended position Keep head in one position throughout movement Pull arms and elbows to the back, keeping elbows in tight to the side of body Squeeze for two seconds at the top of the movement
M u s c l e Anatomy: The
Erector spinae attaches the spines of the sacrum internally, and arises in a very wide surface across the lumbar region of the low back, and functions as an extension muscle (trunk extension). The iliocostalis is the external or lateral layer of the erector spinae and is found to possess nine or ten tendons that insert into all angles of the ribs.
Tips and Form:

Pull dumbbells into side of rib cage Use a weight that you can control, this movement should be light Blow out air at the top of each repetition Keep slight arch in back and pull your shoulder back slightly at the top of this movement 30 Natural Muscle June/July 2006
HORIZONTAL LAT PULL-UPS Muscle Position and Execution:

Adjust Smith Machine bar approximately 3 feet from the floor Lying on the floor reach up and grab the bar Place hands wider than shoulder width Pull chest towards the bar in a controlled fashion keeping the knees slightly bent Squeeze shoulder blades together and keep chest out on each repetition
Tips and Form:

Always keep abs tight Wide grip will put more pressure on the latissimus Keep back straight and ads tight and chest out at the top of each movement At the top of each movement squeeze and blow out the air
Muscleology:
The Teres minor and the Infraspinatus primary action is to rotate the humerus in the outward movement when the arm is in a raised position. They also serve to protect the shoulder joint from being injured.
Muscle Anatomy: (Same as Section I.)
STANDING CABLE ROWS Muscle Position and Execution:

Keep feet shoulder width apart Hands in (neutral) thumbs-up position You can use different types of handles to get a closer or wider grip Start with arms in fully extended position Pull arms back using one fluid motion Release the bar back to the starting position in a controlled fashion
For more information on Muscleology videos, clothing, products, and nutritional information Call 1-877-283-4338 or visit us at our website www.muscleology.com References Franis, P. Applied Anatomy and Kinesiology. Supplemental materials. (San Diego: KB Books,1999) Gray, Henry, F.R.S. Anatomy Descriptive and Surgical, 15th ed. (New York: Barnes & Noble,1995), 401 to 406 Greene, Paul. Kinesiology: Movement in the context of activity (St. Louis: Mosby, 1999) Rasch, P.J. Kinesiology and Applied Anatomy, 7th ed. (Lea and Febiger, 1993)
Tips and Form:

Use a weight that can be controlled, not jerked up Blow out air at the top of the movement and pause two seconds Very slightly pull your shoulders back at top of movement to get full contraction out back muscles.
The Trapezius primary action is to retract the scapula and braces back and the shoulders. The middle and lower fibers of the Trapezius work in the action of rotating the scapula. The Levator scapula is primary used in the shrugging action of the shoulders. The main action of the Rhomboids is a slight rotation of the scapula upwards and backwards, flexing the muscles towards the spine.
Muscleology:
Muscle Anatomy:
The Trapezius muscle is a large triangular muscle that is on the first layer of the back just beneath the skin. The fibers in the Trapezius (Top, Middle, Lower) run in three different directions. The top fibers, run down and outwards to the rear part of the shoulder. The fibers in the mid region run straight across the Trapezius, and the lower region that runs upwards, toward the rear part of the deltoid.
31
Mohr Results with Dr. Chris
By Christopher R. Mohr, PhD, RD
the most important nutrient

clusion of whatever vitamins or minerals will enhance (or hurt) performance, so paying the extra cost for such products is not worthwhile. these waters are flavored, people consume more of them. If youre in the gym sweating, straining, and grunting, you need to have something to encourage your consumption; sometimes that additional flavor will help. But you know what is my absolute favorite product for thisLipton To Go packs of tea, where all it takes is a packet of this to a bottle of water and, whala, nutrient packed flavored water! They dont provide any calories, have the health benefits of actual tea, meaning powerful antioxidants, and they taste great, providing change to the sometimes boring water that can get old rather quickly. And not only do the Lipton To Go packs provide some great nutrients and additional flavor, but they fit very well into the new Beverage Guidelines that were recently published in the American Journal of Clinical Nutrition, a highly respected scientific journal. Notice the bottom of the pitcher is water, meaning most of your fluid intake should be from water. Next up is coffee and tea; both provide a significant amount of antioxidants to the diet and tea has the added benefit 100s of research studies showing its numerous health benefits. Of course both beverages are best when consumed plain, instead of adding loads of sugar, honey, and cream. And green tea may even boost fat loss, so drink up! As we go up the pitcher, we begin to add beverages that provide some calories in addition to nutrients, which is why these are higher up on, meaning less should be consumed than those which provide no calories.
hen trying to pack on slabs of muscle, the only thing most folks are concerned about is the amount of protein they are consuming. Of course protein is not the only macronutrient and total energy intake is most important, but people usually forget that. However, the one nutrient that most people rarely give any thought to is water. However, without water and the right fluids, your performance in the gym wont be anywhere close to what it should be. Water is the most abundant compound in the human body and accounts for approximately 73% of lean body mass. Staying well-hydrated is necessary for optimal health, mental function and performance. In 1996, the American College of Sports Medicine stated that humans do not voluntarily consume sufficient water to maintain optimal fluid balance. Of course some companies really try to capitalize on this and fortify water with everything from vitamins and minerals, to herbs and oxygen. Lets take a look at some of this ingredients and see where they fit into a bodybuilders lifestyle.
Herbs
Similarly, there are a number of waters that are fortified with herbs. With names like Skinny Water, Smart Water, and Revival, they claim to increase fat metabolism, mental alertness, and enhance the immune system. It is possible that some individual ingredients in fortified waters may have some benefits although evidence at present is lacking. However, very often the amounts included in fortified water products are less than the amounts used in clinical trials. Like the vitamins and minerals described above, consuming small doses of a random assortment of special ingredients, will improve neither health nor performance. While many companies claim otherwise, the only nutrients that can provide energy are macronutrients-but when these are added, you are no longer drinking water!
Heres the moral of the storynext

time youre planning your nutrition regimen, dont forget about waterthe MOST important nutrient your body needs! Try to consume approximately gallon for every 1000 calories you consume. And, the more protein you eat, the more water you need. If your urine looks like light lemonade, thats greatif its apple juice, you need to drink more water!
Vitamins / Minerals
Fortification with vitamins and minerals is not a new practice; everything from cereal, milk, and orange juice is fortified. The addition of vitamins A and D to milk, or calcium to orange juice is typically not questioned, but fortifying water with anything other than fluoride is a relatively recent practice. There is no evidence to support the notion that the small in32 Natural Muscle June/July 2006
The upside of designer waters

However, there may actually be some benefits to drinking fortified waters. Not because they increase stamina, energy or maximize performance as some companies claim. Rather, because many of
By Hugo Rivera, BSCE, CFT
Introduction
As most of you fellow bodybuilders know, testosterone is the male hormone responsible for the development of the male sex and reproduction organs; in addition to also promoting male characteristics such as a deep voice, facial hair, increased levels of muscle mass, sex drive, and aggressiveness. Mens testicles produce this hormone in large quantities while females ovaries produce some of it in very small quantities. Low levels of this hormone create metabolic issues that have immediate and long-term consequences for the person suffering from a deficiency.
pressed. In addition to the above, the following are also maladies of low testosterone levels: Increased insulin resistance (which makes it hard to lose body fat as insulin levels will increase in the body due to the fact that the cells are not accepting this -hormone efficiently; this can of course lead to diabetes). Constant fatigue and reduced zest for life. Reduced mental capacity.
total testosterone is between 300 1200 nanograms per deciliters (ng/dl) -Normal ranges for free testosterone (the actual active testosterone that your body can use): are 8.7 25 picograms per milliliters (pg/ml). Needless to say the closer to the upper level you are in both ranges the better.
my opinion as a competitive athlete I have seen an edge by using them.
1- ZMA
A scientifically designed anabolic mineral formula. This formula consists of Zinc Monomethionine Aspartate, Magnesium Aspartate and vitamin B6. This all-natural product has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes. Hard training athletes typically deplete the body from these essential minerals. Studies have shown that supplementing with 30mg of Zinc and 450mg of Magnesium per day can elevate testosterone levels up to 30%! I take 2 caps in the evening time from Prolab Nutritions ZMA.
Age for Decline

At what age does this decline start happening? The time at which this decline in levels begins is still much debated amongst experts but recent research seems to indicate that it can begin as early as 25-30 years old. My advice to you is that if your sex drive is low, then you should have your levels checked because this is the most common symptom of low testosterone. Below are the normal values for testosterone levels: -Normal range of
Top Natural Supplements That Can Help Boost Testosterone Levels

Once you find that your levels of testosterone are beginning to decline, there are several supplements that one can use in order to keep them optimized naturally. Please remember that for the most part (except for the first two supplements presented) only if you are older than 25 years old, when the hormonal production may begin to decline, should you start considering the use of these supplements. Teenagers, in my opinion, should stay away from any supplement that has an effect on hormonal levels as there is no need to upset a system that is already operating at peak efficiency. Besides, teenagers produce roughly the equivalent of a 300 mg shot of testosterone per week anyway so there is no need to attempt an increase in production. The efficacy of some of these supplements is still under debate by some of the experts in the field, but in
Maladies of Low Testosterone Levels

Needless to say low levels of testosterone can cause a male to first and foremost lose his sex drive. Depending on how low your levels are impotence may become an issue down the road. Also energy levels will plummet as well as muscle mass and strength. Even if you are giving it all you got in the gym and following your diet, you may find that getting a good pump at the gym is hard, and also that gaining muscle is becoming a very hard task to accomplish. Worst of all, fat loss seems harder than ever as well because of decreased lypolysis from lower testosterone. If you suffer from low testosterone your mood may also take a dive and you may often feel de34 Natural Muscle June/July 2006
2 - Tribulus Terrestris
Tribulus has been used worldwide for years as a dietary supplement for its reputed benefits such as boosting testosterone levels, libido, overall health, strength, and energy. The plant contains steroidal saponins, protodioscin, alkaloids, and flavanoids which are believed to promote these effects. These ingredients are thought to stimulate the anterior pituitary gland which increases the secretion of leutinizing hormone (LH). LH is shown to increase testosterone levels. Products like Nutrex Vitrix and Goliath Labs Tribuloid are great products for anyone looking to boost their testosterone levels naturally. Products such as these have at least 1000mg of
continued on page 46
y world to m
interview and photos by: Dr. Coach Atherton
My good friend and fellow photographer, Thomas Oed, suggested when we were in Hollywood in November that I shoot the recent last years winner of Model Universe, Michelle Berthelot. He arranged an introduction to Michelle and her mother. My shooting schedule was unusually tight; but I made the time between sessions of Fitness America Model. It was a great decision and I am confident this months MY WORLD will validate the choices. The first look in the camera captured the poise and charm of this Louisiana beauty. As I shot and talked to Michelle, the sincerity of story and the quiet beauty of her persona captivated me. I knew her story needed to be told and would be appreciated: Michelle was born and raised in St Bernard Parish, right outside of New Orleans. As you know, this area was among the most devastated by hurricane Katrina. Michelle and her family were violently forced to flee their home and eventually move to Hammond, Louisiana, where they now reside. Thomas, thanks for the heads-up and Michelle, thanks for being part of MY WORLD. Age: 22 Height: 55 Weight: 110lbs
Michelle Berthelot
Where were you born? This is a very ironic question at this time in my life. I was born and raised in St. Bernard Parish, located right outside of New Orleans, Louisiana. Unfortunately, this area was affected the worst by Hurricane Katrina; therefore, my family now resides in Hammond, Louisiana. Marital Status? Children? I am not married; and I do not have any children. I have many hopes and dreams that I feel I need to accomplish before I am ready to think about marriage. However, I cannot wait to one day, experience this part of my life. Education? I graduated from Archbishop Hannan High School, located in Meraux, LA, in the year 2001. Thereafter, I graduated from a Dale Carnegie Public Speaking course the following summer. I just graduated senior at Southeastern Louisiana University. In the future, I plan to receive my Masters degree in Dietetics. What do you consider your greatest triumph(s) Model Universe 2005 1st place Model America 2006 3rd place Ms. Louisiana United States 2001 Ms. United States 2nd runner up National Deans List and Southeastern Louisiana Universitys Deans List What do you do for a living? Currently, I am a full-time college student at Southeastern Louisiana University for one more semester; then I will be graduating. J. Thereafter, I will be moving to Los Angeles, California to pursue my modeling and acting career. I would like to become very successful in the entertainment industry. How/Why did you get involved in fitness? I have always had a passion for both emotional and physical fitness. My friends have competed in body building for a while; and I decided to join them (for the first time) at the Model Universe competition in Miami, Beach, Florida. I was very surprised to have won my first competition; and have remained dedicated since. Favorite: Book: Chicken Soup for the Soul Series Movie: Dirty Dancing Cheat food: Anything Chocolate! (editors note ..my kind of girl) Who influenced you the most athletically? Surprisingly, I have never had anyone directly influence me. However, I would have to think that my family has had the most influence on me because of their true support. They have always motivated and influenced me that I can do anything that I put my mind to. Also, they know that I will reach for the highest in order to conquer my dreams; and they have never and will never try to bring me down. Who do you admire most: Male? I definitely admire Brian Applewhite, my friend and coach, the most. He has always helped me prepare for pageants and modeling competitions; and he has all the faith in the world in me. He has believed in me
from day one; and he knows that I will never give up until I conquer my dreams. I could never thank him enough for everything he has helped me with. Female? I admire Adriana Lima because she has become as successful as I would, one day, like to become in the modeling industry. She has been on many magazine covers, runways, etc; and I would definitely like to become as successful as she has. What did you think about your first competition? In June 2005, I traveled to Miami Beach, Florida to compete in Musclemanias Model Universe competition. When the top was called, I was the last name to get called; so I was overwhelmed just to make it that far. Furthermore, when my name was called as the winner, it was like a dream come true for me. Who do you want to emulate? Athletically? I would like to emulate one of my childhood best friends, whom I lost to Leukemia. She was one of the greatest people I ever knew; and she had never let me down a day in my life. She would never give up on a dream; and she would go to any extreme to make hers some true. I would like to have the same perseverance and dedication that she had throughout my lifetime. How do you want to be remembered as an athlete? I would like to be remembered as a person who stands for everything I believe in. I would like others to remember my motivation, determination, and dedication. Most of all, I would like to remembered as a person who is very down to earth, and is willing to help people to the best of my ability. What traits do you value most? Determination, motivation, and a charismatic personality. What do you see that is good in Fitness today? The thing that I like about fitness today is that more people are taking it more seriously than they ever have before. I think our society is starting to realize the consequences of being overweight/obese are more serious than they people realize; therefore, they take exercise and fitness more serious than people did in the past. What needs to change in Fitness today, in your opinion?
The one aspect of fitness today that I think really needs to change is the unnatural attempts people use to remain fit. Some people think that steroids, diet pills, etc. are the speedy answers to getting in shape; however, it really just takes dedication, determination, and the will to want to remain fit. If you could thank 3 people in your life, who are they and why? First, I was to thank God because (being from New Orleans) since Hurricane Katrina the only thing my family had left was faith in God and each other to keep going and see the positive side of things. Second, I want to thank my mom and dad because without their support I would have ever made it as far as I have today. Also, I would never have the courage, heart, and motivation to continue without them. Third, I would like to thank my Nanny and Pawpaw. My Nanny has always traveled with my mom and I, and supported me with 100% of her heart - I couldnt thank her enough. Although my Pawpaw is only here in spirit now, I know he is dancing right behind me every step of the way just as he always has. Do you have any other comments? Many people do not realize how much your present decisions will affect your future lifestyle. Therefore, I would just like to share one of my mottos Healthy Choices = Healthy Lifestyle. In other words, make healthy choices now, so you will live a healthier lifestyle in the future. What is your passion? My passion is maintaining is maintaining both physical and emotional fitness. I love exercising and working out to maintain fitness; and I believe that when a person is physically fit, it allows them to maintain emotional fitness. A good friend of mine told me this quote; and I love the way it sums up fitness and athletes. Live to train, train to win! What else do you want the reader to know about you? I would like the readers to know that if you want to learn more about me and my fitness lifestyle you can visit my website at www.michelleberthelot.net. Hope you enjoy!!!
t How They Do I Why They Do It

By: Fitness Celebrity Aj DiCaprio www.muscleonfilm.com
alifornia has Venice Beach, Florida has South Beach, & Vegas has the strip, but New Jersey has The Jersey Shore. Down the shore, as we say, refers to the 127 miles of golden sandy beaches that line the Atlantic Ocean along the coast of New Jersey. Beautiful beaches can be found anywhere in the world, but what is unique to The Shore are the people and the energy that can be found on and around those beaches. From Memorial Day to Labor Day the entire tri-state area (New York, New Jersey and Connecticut) and some of Pennsylvania are let loose on our boardwalks and beaches. After months of cold weather, wind, and snow letting loose is an understatement! We raise hell not for a week during spring break but for 3 months starting late May through the end of August. Throughout the winter residents of this area are wrapped up in the holiday traditions, but once New Years is over and the last street is swept in Times Square we are getting ready for sun and fun at The Shore. Along with preparing shore houses the men of New Jersey are sweating it out and pumping it up in gyms everywhere in anticipation of the big reveal; shirts off! The Garden State; its printed on our license plates. We do grow them big, but I am not talking about Jersey tomatoes. I am talking about the muscles! But these bodies are not 38 Natural Muscle June/July 2006
hatched, and they do not come from drinking our tap water. They are created through great discipline, sacrifices, and hard work. We are not super humans, as we fall into the cookies, cakes and a winter slump like everyone else. We too pack on a few winter pounds during our hibernation and hide it under thick sweaters and winter coats. But come February we get serious. So what I am doing this summer is spotlighting a few guys who have exceptional physiques, and finding out what they do to build and maintain lean quality muscle and what they do to diet down and get ready for beach weather. This Jersey Muscle series features Nick and Brian; 2 guys that have grown up smack in the middle of all the near-naked bodies and the mayhem that is the quest for the best body you can have. Throughout the summer I will produce a video series called Jersey Muscle, that will take you up close and personal with Nick, Brain, and some of their friends.
It will be a birds eye view into preparing for sun and partying this summer. Along the way, I will feature articles here that will spotlight certain key philosophies and techniques of each featured guy. Come with us to the gym, to the beach and out to some parties. I will warn you, this is not a Grated DVD! Nick is 20 years old, 6 225 pounds with a 31-32 waist. Brian is
23, 59 at 200 pounds with a 32 waist. Both admit that they have almost uncontrollable urges to eat pizza, cheeseburgers, nachos and cheesecake. You will learn how they fight those urges, and how and when
they allow themselves to give into those urges. February starts an immediate switch in workout routines. The first stop of the day is the gym; Jersey Shore Fitness Shop in Bradley Beach, NJ. The dreaded cardio is added back into their workouts in addition to the weights. Nick says he does 20-30 minutes at the end of his workouts so that he is fueling his body on what he has stored and not the energy he needs to take him through a productive, hardcore lifting. He finds that if he does cardio first, he has a dip in energy and his weight lifting suffers. Brian, on the other hand, likes to get up very early and do cardio in the morning to kick his metabolism into high gear for the rest of the day. Both, however, agree that they hate doing cardio but that it is an essential part of dropping some weight and keeping your body tight. In addition to the cardio, there is a drastic change in eating habits and diet. Brian says, Whats great about living in the Northeast is that if you fall off your diet you can hide it under
layers of winter clothing. The key is to know when to stop so that doing so is not such a chore or an impossible task. That will only discourage you. Brian likes to stay within 5 pounds of his goal weight or what he calls his beach body. Just making the adjustments in cardio and diet will shed that very fast, so it gives him some room to enjoy some of his favorite cheat foods. But this time of year opens up so many more possibilities. Aside from just taking your shirt off at the beach, the warmer weather allows you to grill more outside and take long jogs along the beach and boardwalk. As nick soon as the warmer weather hits, cardio becomes less of a chore when you can do it outside. What is an ongoing struggle is the diet. First thing, sugar is gone, out of the diet and stays out. More water is added in, if possible a gallon a day. Trips to The WindMill, a favorite Jersey Shore burger and French fry place, virtually stop! Grilled chicken, salads, water with lemon, and a baked potato are a sure bet. Mornings are egg whites with white turkey meat, some dry toast with maybe a little peanut butter for taste and needed fat, apples, fruit, tea or coffee. Both Nick and Brian stay clear of any type of juice. Juice is full of sugar and some are also high in sodium.
Nick stays strict and focused until he reaches his goal weight, then in moderation will have a few cheat items earlier in the day. The key words here are cheat items, not meals or days. A cheat item maybe some cheese, or a cup of pasta or an occasional slice of pizza during this slim down, beach body process. Nick has a secret addiction to cheese and will admit he is a cheese-aholic. I have always said that 50% of your body is made in the kitchen; the other 50% is split between a productive workout and the proper rest and recuperation. Just keep in mind that the older you get the longer recuperation takes, so keep in mind the age of these guys and be smart about your diet and workouts. These tips and suggestions will go a long way to developing and/or maintaining a beach body of any age. Stay with us here for Brian more from Nick, Brian and Jersey Muscle. For information about the release of the DVD go to www.muscleonfilm.com . See photos, clips, behind the scenes and read more about Nick, Brian and their gym buddies. Thanks to Jersey Shore Fitness Shop, Bradly Beach, NJ for letting us use you gym!
Trainer Become A Professional Trainer
Get Certified
I. II. III. IV. V. VI.
Founded 1979
Nutrition: A Physiologic Approach Dietary Planning and Energy Productions Anatomy, Biomechanics, and Kinesiology Exercise Physiology Factors in Physical Performance Professional Trainers: Ethics and Conduct
Testimonials By: Arnold Schwarzenegger * Jack LaLanne Lou Ferrigno * Bill Pearl * Larry Scott
Yes, I am interested in being NGA Certified. Please send info & an application to:
Name: Address: City: State: Zip:
The National Gym Association, Inc.

PO Box 970579, Coconut Creek, FL 33097-0579 Tel.: (954) 344-8410 Fax: (954) 344-8412 www.nationalgym.com nga@nationalgym.com
Just because youve decided to train without drugs does not mean you have to settle for second-rate results. A structured supplementation program can be a tremendous advantage in your quest to gain muscle and lose body fat. When combined with proper training and nutritional habits, a good supplementation program can assist in more efficient and rapid muscle growth without the moral, legal, and medical ramifications commonly associated with drug-use. It will, however, take patience, knowledge, and a financial investment.
By: Skip La Cour
atural bodybuilding has been propelled forward with the de velopment of high quality, highly effective nutritional sports supplements. Proper supplementation is essential to those who strive for the best physique it is possible to achieve without drugs. If all factors such as genetics, training, and nutrition were equal among those who train naturally, the choice of the
right supplementation program would undoubtedly differentiate the best development from the mere satisfactory. Probably the biggest development in supplementation is food product design and engineering. Nutritional supplements are more convenient and better tasting than ever. The present is a great time to eat nutritiously with the advancements that have been made over the years. Long gone are the days of the horrible, chalky-tasting protein powders and unpalatable pills and powders. It took a lot of dedication from the lifters of the past to stick to their regimens. It is often more efficient and much easier for the body to get the nutrients it needs to build muscle with the stateof-the-art food replacements and whey protein powders rather than with ordinary food. Another tremendous advantage these have over regular food is that they can be significantly more nutritious with a mere fraction of the calories and very little fat. Supplements are just that supplementation or adding support to sound nutrition and exercise. They are not intended to take the place of intelligent eating habits and good old-fashioned hard training. I have often talked to many novice trainees who mistakenly believe that the addition of the
latest and greatest supplement will help them instantly get 21-inch arms. Worse yet, they are willing to spend any amount of money needed to purchase it. Although supplements can be very helpful, they do not offer any miracles all by themselves. A detailed supplementation program can be very expensive. But if you want to be the best you can be, you would be smart to take advantage of them. However, this does not mean you should immediately go out and buy every product available. Good judgment is essential to getting the most out of your investment. A good case can be made to justify buying a high-quality whey protein powder. When compared to egg whites a less expensive protein source the whey protein is actually a better value. Ten egg whites have approximately 30 grams of protein. But the heat used to cook the egg whites alters the structure of the protein sometimes to the point that only 40 percent will be actually used by the body. When you factor in the time needed to cook the eggs, their actual value is lowered even further. Now, lets evaluate high-quality whey protein powder. One serving equals about 25 grams. It usually tastes great, comes in several flavors, mixes easily, is quick and convenient
and, most importantly, is efficiently assimilated by the body much more efficiently than the egg whites. You may discover that it is well worth the expense to invest in such a protein supplement. If you plan on making the most of your intense workouts, you have to back them up with proper nutritional habits. This means you will have to eat well-balanced meals from six to ten times a day. It has been said that how you eat determines up to 80 percent of the way you look. Many of us do not eat the way we should simply because of the inconvenience. Cooking ten meals a day could be tremendously time consuming. Substituting some of those meals with a good meal replacement could be just the assistance you need to keep you eating right, which will lead to reaching your physique enhancement goals. I would have a very difficult time feeding my body what it needs to grow if it were not for the help of these food replacement products. I use meal replacements throughout the day, alternating them with my regular food meals. They are also very helpful because they take all the guesswork out of measuring my food. The meal replacements already have the proper proportion of protein, carbohydrates, and fat. www.skiplacour.com
The Pure Omega 3 Bar Is An Engineered Food Bar
Not A Candy Bar

If you are serious about your nutrition, fuel your body at regular intervals of four to six times per day. Yet, we have all had times when it was time to eat and couldnt get to quality food. Today more than ever, our busy schedules make it harder to prepare the perfect meal. The frustration of feeling your stomach rumble and your body getting weaker is something many people cant comprehend. These are the times we wish our food could fit in our pocket and just take a minute to eat with no preparation needed. Having a nutritional supplement that can give you clean, slow-release carbohydrates and high-biological value protein with minimal fat and sugar would be something that anyone serious about their physique would desire. This is exactly why Performance Biomedical Labs engineered the perfect protein bar. The Pure Omega 3 Protein Bar fits the nutritional profile for anybody serious about their nutrition. to order: www.performancebiolabs.com
Pure Omega 3 Protein Bar

* 1000mg of Omega-3 Fatty Acids * 20 grams of high quality protein * No saturated fat * No trans fat * High in fiber * Gluten Free * No sugar alcohols
Packing On Muscle! Max-OT Style

Take your physique to the next level by ordering Skip La Cours new DVD Packing On Muscle! Max-OT Style. This two-disc, four-hour long training, instructional, and motivational DVD presentation includes a complete week of training (explained in great detail and jampacked with perceptive insights), additional exercises that were not included in the training week, instruction and video footage of cardiovascular training, inspirational action training segments, assorted detailed and unique next level tips, contest footage, and a one-hour live nutrition seminar. The six-time national champion takes you into the gym as his virtual training partner for an entire week of workouts. You wont just see the highlights. Youll see every set and every repetition. Additionally, La Cours informational nutrition seminar addresses the critical component of physique development that other bodybuilding DVDs just dont deliver. If you want to pack on slabs of muscle in the shortest period of time, Skip La Cours Packing On Muscle! Max-OT Style is for you! The two-disc, four hour DVD set is only $49.99 (plus $8.50 shipping and handling; Total $58.49; International orders add $17.50 shipping and handling; Total $67.49). Order online at www.skiplacour.com. Credit card orders call 1-800-655-0986. Or, send check or money or to: Skip La Cour 712 Bancroft Road #259, Walnut Creek, CA 94598 USA. Natural Muscle June/July 2006 41
Lori Ann Lloyds Obstacle Course Academy
obstacle course training
OBSTACLE COURSE FITNESS CAMP

June 24 - 11:00 am
Break a minute, 50 seconds, 45 seconds? This is how I do it..
Have you wondered how the course can be run in 40 to 50 seconds? By implementing TECHNIQUES the way I meant them to be executed and choosing ones that best attribute to your body type! Are you ready to run seconds off your personal best time?
Training Your Mind.

Words of Power
By Lori Anne Lloyd ental fitness is the discipline and control that you engage over your mind to en hance inner images of yourself and experience them through your words, thoughts, and activities. It is as simple as this: YOUR THOUGHTS CREATE YOUR REALITY and it has even been proven (for those who wont believe anything they cant see) through quantum physics. Your thoughts shape your future as well as shape your body and improve your performance. The importance of mental fitness combined with physical fitness in achieving your goals is as necessary as feeding your body nutritious foods on which to flourish. Synonymously, would you not also feed your mind? Mental fitness is required to attain any goal that you intend for yourself. Heres an interesting study. The study was the famous free-throw experiment where athletes were separated into three groups. The first group had to physically practice shooting free throws. The second group had to only mentally practice shooting free throws. The third group had to shoot free throws for 50% of the time and mentally visualize shooting free throws for the other 50% of the time. Which group had the best progress? The third group! So, how do you get into the level of fitness that you wish? No, you dont have to shoot free throws, but you do have to EXERCISE YOUR MIND! Read something up-beat once a day, preferably in the morning. Forget the newspaper unless you stick with the sports section, business or comics. When you first sit up in your bed in the morning say, I feel terrific!, I rule! or whatever fuels your engine.
For those of you aiming to break a minute, Ill show you techniques and training tools to improve your performance, guaranteed.
Ask the Champions!
This camp is FUN and for ALL LEVELS to learn and enjoy.
Cost: $150 (Discounts: ATX members, return campers, and other coupons available!) Bring: Towel, water & healthy snacks... Where: We are now located at the JCC in Maitland, Florida Please send camp fees in one week advance (Fees day of $170.) Lori Ann Lloyd, P. O. Box 1084, Windermere, Fl. 34786 352-255-STAR (7827) cell 407-876-2334 fax LoriStar9@aol.com
Do this before you even put your feet on the floor. Keep saying it and put feeling into it. This is what you choose for yourself. You dont have to be a hapless victim of your daily events. Create them by developing the habit of visualizing the details of your ideal day. See yourself eating the perfect foods and how you choose your body to look and perform each morning. I call it creating my day. After you visualize, create a positive affirmation in your own words about what you would like to accomplish. Affirm that you have already reached your goal by speaking in the now. Also, only positive words are used for affirmations. Refrain from using the words, not or dont. Stating what you dont want doesnt bring you what you want. You must declare what you intend to do, be or have. Then expect it to happen, believe it. I have personally found Dr. Wayne Dyers famous line, Ill see it when I believe it, to be true. Pay attention to your daily words as they have great power. What are you saying about yourself to others? Always speak about yourself in the highest way. Your thoughts create your reality. Take the responsibility to be aware of your thoughts and words. If you catch yourself saying something like, I cant stand my fat legs, you should always verbally correct yourself. Id recommend doing just that as to not give the words that you just said any power. You could say, I cancel that last thought and meant to say that I love my legs, I love the fact that I even have legs and I am now choosing to make them shapely and strong. They were merely a product of what I have made them and I choose to change that. I love them for having the ability to respond beautifully to my training. With these mental techniques create the energy and time to love and care for yourself. YOU ARE A POWERFUL PERSON and have been given this gift to create rewarding and joyful happenings in your life. So, lets exercise and feed our minds great stuff!
43
inspired by
by David Norrie
remember the first time I watched the movie Pumping Iron and distinctly identifying with the story of Mike Katz. I was a skinny 150pound ninth grader at the time. You could probably make a circle with your thumb and index finger and almost get it around my entire bicep. If you remember the part, Katz talked about growing up as a skinny adolescent as well. He spoke about feeling unaccepted and how sometimes while out at a school dance hed break away and run to the gym to lift weights in the middle of the night. I think there is a little Mike Katz in almost every diehard weightlifter. That part that of us that feels like the gym is our sanctuary, a place we can retreat to and find answers at any time we like. I know for me it is. Its a place where there is no guessing. A place where there is no outside influence which determines the outcome. A place where we know that we will get out what we put in. At 33 years of age, Ive been at this weight lifting thing for the better part of the last two decades. I cant even remember a time when I took off more than three or four days from the gym. Even during family vacations as a teenager, Id call ahead to the city my family was visiting to make sure I had a place to train. Truthfully, I feel I look better now than I did when I was 23. While my motivation remains high, Im always on the lookout for that special something which will push me even further. But recently, maybe its because Im getting older, that desire has taken on new heights. Thats
fer to as a freak of nature. Having won the 1998 Tampa Bay Classic (Middle weight) and the 1999 Mr. Florida (Light Heavyweight), he stays lean year round and has the type of physique that can do some damage in the bodybuilding portion of the competition. After taking a hiatus from What would happen if I pushed my body to its limits? the sport for close to five I wanted to prove to myself I belong on that stage. years, hes made the commitment to pursue his dreams again. when my friend and co-worker Corey Simpson came I got that fire back, he said. My dad pushed me to me with the idea that he and I should enter a comto be No. 1. I hear his voice telling me every day that petition. when you think youre working hard, work even Although Ive always admired bodybuilders harder. So I pretty much have put everything in my Ive never really had the desire to become one. Howlife on the back burner for now. My life for the two ever Corey convinced me to enter the upcoming months leading up to the competition is all about Muscle Mania Contest in South Florida June 22-23. this one goal. I accepted, wanting to see what I could do if I got in I believe Im a top 5 competitor right now. I the best shape of my life. What would happen if I know its a great show so well see how it turns out. pushed my body to its limits? I wanted to prove to Two years ago I recall going with a friend of myself I belong on that stage. mine to the same show. She asked me to be her supIll be competing in the fitness category which port. Well, when I got into the elevator at the doesnt require as much muscle but Corey on the Fontainebleau Hotel it was probably one of the most other hand is what most people around our gym rehumbling experiences of my life. There were several
people, both men and women, who were there to compete. Examples of perfection I had not seen before in person. I felt like I was shrinking in the corner of the elevator. So that image motivates me as I begin training harder than ever. Corey and I have been doing cardio twice a day in addition to our normal weight training sessions. The meals and giving up little things we like to eat has been the greatest challenge. But we feed off one another, always keeping each other in check, pushing the limits and staying motivated. But what it all really comes down to is that little voice inside your head. As a personal trainer and spin instructor Im constantly reminding my clients and students to answer to that voice. Our goals in life, whether they be personal, business oriented or fitness oriented need nurturing every day. They need to be challenged. Whether its Coreys dad or a 15year-old weakling whom kids used to call E.T., that voice inside each of our heads is telling us to do another rep, push it up another level on the stairs, dont quit. Embrace that voice. At any age, that whisper becomes the roar that keeps us going.
45
testosterone
continued from page 34
Tribulus along with several other testosterone boosting ingredients (and even estrogen inhibiting ingredients like in Tribuloid). People who experience good results with Tribulus feel them over time. Tribulus has an excellent safety record and is not a drug so does not show on drug tests.
3) 17-Hydroxy
17-Hydroxy by IDS is the strongest androgen available without a prescription. It was created by extracting (using a Multi-Fraction Extraction Process) the anabolic parts of the herb smilax and then re-arranging the hydrogen and oxygen atoms of its natural steroid ring (using a patented hydroxylation process) to create a highly androgenic and anabolic compound. Steroids are classified as either mainly androgenic or anabolic. Androgenic steroids give you more size and strength while anabolic ones provide more hardness and conditioning. 17-Hydroxys unique molecular configuration gives you the best of both worlds without the side effects as there is no estrogen conversion (which means no water retention, no female fat deposits or depression) and no DHT conversion which means that neither the hair line nor the prostate will be adversely affected. The way that the 17-Hydroxy molecule is bound accelerates absorption and uptake in such a way that you feel the effects in minutes (approximately within 30 minutes of ingestion on an empty stomach). Increased strength, better pump and stamina, more energy and increased sex drive are amongst the effects that you will feel when you start taking this product. 17 Hydroxy has 60 caps which is twice the amount of capsules than the other competitors for the same price. The most impressive thing is that some of these effects you get as soon as you ingest it within 30 minutes (a claim that I was very skeptical off until I tried it).
lin), which prevents the absorption of testosterone into the receptors. Taking Eurycoma, helps the body free bound Testosterone into Active Usable Testosterone by lowering SHBG (sex hormone binding globulin) by an average of 30%. I get my Eurycoma Longfolia from two sources: A product from Biotest called Red Kat where I take 1 capsule twice a day and another product called Promen-X, which not only helps to boost testosterone levels but also increases Nitric Oxide levels as well with only 1 tablet a day in the morning. Final Thoughts on Testosterone Boosting Supplementation If you are an over 25 year old trainee whose testosterone levels have already begun to decline and who wishes to increase them naturally, then you may want to try some of these supplements. There is no need to take all of these at the same time. You could get great benefit from doing 6 weeks of one, 6 weeks of another and so on. But if you have the finances to use them all, I have found no adverse effects from doing so.
About the Author Hugo Rivera, About.coms Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known bestselling author of over 8 books on bodybuilding, weight loss and fitness, including The Body Sculpting Bible for Men, The Body Sculpting Bible for Women, The Hardgainers Bodybuilding Handbook, and his successful, self published e-book, Body Re-Engineering. You can visit Hugo Rivera at www.bodybuilding.about.com and at www.HRFit.net.
4) 6-OXO 6-OXO, which is short for 3,6,17androstenetrione, is a very powerful androgen metabolite that increases testosterone levels naturally through a suppression of estrogen levels (the hormone that females produce in high amounts and that gives them their female characteristics). Believe it or not, males produce this hormone as well, mainly through the work of the aromatase enzyme which aromatizes (converts) the testosterone we produce into estrogen. 6-OXO works by binding to the aromatase enzyme and rendering it ineffective, something that corresponds in an increase in testosterone levels. I take 3 capsules of 6-OXO with my Prolab ZMA at night with the last meal. The product I take is made by ErgoPharm.
5) Eurycoma Longfolia
Eurycoma Longfolia unbinds testosterone from a hormone called SHBG (sex hormone binding globu46 Natural Muscle June/July 2006
Fitness:
eem Self Est
or
by IFBB pro, Tanji Johnson
eing involved in the fitness industry and watching people grow in their pas sion has caused me to wonder if fitness actually helps or hurts a persons self-
esteem. Many people are attracted to the fitness lifestyle because of what they can get out of it. In fact, it is common for people to be drawn to fitness because they feel they are lacking something. Attaining their fitness goals will bring them more self-confidence and increase their self-esteem. Fitness can change your life! No one can deny that losing weight, gaining muscle, having more energy and improving ones health makes you feel great. Theres great satisfaction in changing the way you look and feel for the better. Unfortunately, what often happens is the slow and continuous spiral of what I call self-esteem deflation. Its easy to become obsessed with how you look and wanting to look better. Many struggle with desires to be bigger, leaner or stronger. Because most fitness enthusiasts are competitive in nature, setting new fitness goals and attaining them becomes a constant and challenging process. Sometimes when we accomplish this, we yearn for more. Ambition is productive, but obsession can be destructive. Can you imagine how confusing it looks to see a beautiful fitness model complain about how unattractive she is or a bodybuilder devastated be-
cause he just lost five pounds overnight when hes already much bigger than the average Joe. You have to ask yourself if your passion for fitness keeps you feeling good about yourself or if it makes you feel worse. Do you get discouraged because you compare yourself to others and consumed with expectations to be better? Do you often feel depressed that youre not big enough, lean enough or strong enough? Do you focus on how behind you are when you have actually elevated to a level of fitness that surpassed when you first began your fitness journey? Are you more selfconscience now as a fitness freak than when you were not fitness-oriented? I know that many people can answer these questions with yes. Fitness is a passionate adventure. It will have its ups and downs. The key to enjoying fitness is learning to balance your drive to be better and celebrating how your commitment to fitness helped you evolve into the fit and healthy person that you are today. Challenging yourself is great. Loving yourself for who you are, even with your all fitness shortcomings, is better. Take charge of your attitude and be proud that you have chosen the fitness lifestyle. Remember that you ARE ENOUGH, even as you get better. You are STILL ENOUGH. www.tanjijohnson.com
OCB YORTON CUP NATIONAL BODYBUILDING & FIGURE CHAMPIONSHIPS & MS. FITNESS FLORIDA
November 12, 2005 Fort Lauderdale, FL
urricane Wilma did some damage in Octo ber 2005 in Fort Lau derdale, FL. Street signs, stoplights, trees and roofs were damaged, and power was lost throughout the city. The town came out of it structurally sound for the most part though. Much like the city itself, the 2005 OCB Yorton Cup nationals suffered some damage. Competitors cancelled plans to compete due to not wanting to travel to the damaged city, and some locals without power had their training thrown off and pulled out. Last minute scrambling around was also needed to secure an alternative location for the contest. The original venue was forced to cancel due to building damage. So the competition itself, like the city, suffered damage in the overall scheme of things, but its structure too stood sound in the aftermath. The competitors who overcame obstacles proved to be the structure of the show. The womens bodybuilding turnout topped even the most impressive showing from last years OCB Yorton Cup. Runner-up in the Womens Bodybuilding Starlet Anderson told OCB National Chairman, Next year Im walking away with that Cup after the conclusion of the event. Added size in the next year will make her even more of a threat. And shes from Pittsburgh, which may mean something itself. In 2004, Mike Mutschler of Pittsburgh set his sights on the Yorton Cup a year in advance. He emerged the victor. 2005 was Doreen Harris turn. Also from Pittsburgh, she had set her sights on the Cup a year ahead of time as well, and took it home. In 2006 the Yorton Cup will actually be IN Pittsburgh. If the past is any indication of the future, it should be one all-out war come November 4th.
Womens Bodybuilding
Some say in a lineup of great physiques, a matter of peaking at the right time can be difference between 1st and 5th. The womens bodybuilding at the OCB Yorton Cup II couldnt be a better example of this. Gayle Gray didnt quite seem to get to the leanness level she needed in time for this show. Linda Carpenter didnt seem to come in quite as hard as shes been seen on stage in the past. She was a threat as it was though, and more so impressive is her defiance of age, competing at age 50 (but you surely couldnt guess that by her appearance!). Leanne Allen seemed to miss peaking for that crisp hard look. Starlet Anderson showed up as impressive as ever. She displayed her physique well, nailing pose after pose with near flawless form (she took best female poser for the show with her evening routine as well). Kelli Correa showed up lean and hard, but couldnt seem to match the size of Doreen Harris. Harris combined enough size and hardness to rise above the rest on this day. Her future plans are uncertain as of now. Refining her posing a little more will make her the person to beat no matter where she decides to compete next even if in the IFPA pros, which she qualified to do with her victory at this contest.
Mens Bodybuilding
It was Louis Costas first show. Hes built like a tank. His thickness will take him far in future outings when he dips his bodyfat down a little lower and brings out more detail. Eugene Chuvyrov was another impressive novice. Hes built a solid foundation and shows pleasing symmetrical development along with a good amount of size, highlighted by an impressive wide back. His definition fell a little short too though, in this outing, and the more cut Troy Hill captured
the division with help from his great muscle shape. The Houserocker Melvin Ware did what he does best and lit the crowd up in the process of taking yet another best poser award. Ware displayed super lat width, but it wasnt enough to overtake Al Cucchiara for the Mens 50+ division title. Cucchiara had a bit of an edge in hardness and symmetry, with which he, at over age 50, was even a serious threat in the Open division. He actually faced off with Over 40 division champ Sean Sullivan for the top two spots in their Open class. Sullivan ended up taking straight firsts though and was the one to advance to the overalls. Sullivan happens to have a gift for entertaining the audience with his dramatic posing routines. This time he rose from beneath the rear stage decked out as Batman. In the other Open class, Frank DaKaud is a massive man, but he just cant seem to nail his conditioning to use his mammoth size to outdo others at the shows hes been in. The battle in this Open class would be between three Chris Motil, Nate Hagerty, and William Powell. Motil would probably be considered the most gifted of the three genetically, but he missed his peak for this day. Had he matched his appearance of 10/8/05 when he clinched the overall title at the OCB Cape Cod Natural, things may have been different, but the softer look, seemingly from water retention, and absence of the vascularity he showed in Cape Cod resulted in a 3rd place finish this time. Nate Hagerty was on stage for only the 2nd time, his first being two weeks prior when he won the overall title in Blacksburg, VA. Despite not quite having the size of Motil yet, his polished symmetrical look and tighter physique landed him in 2nd. The one man that stopped Hagerty from the top spot was William Powell. The 23 year-old Hagerty wasnt able to match Powells longer length of time
training that resulted in impressive size and appealing muscle maturity. Powell was a standout in the show and captured all first place votes from the judges all the way to the overall title. William Powell became the 2nd man to claim the top title for OCB, the Yorton Cup, and solidified his name in history (The Yorton Cup adds each winners name to a plate on the Cups base so it houses the history of its champions), and became eligible to compete as an IFPA pro in the process.
Figure
Megan DosVais showed up looking more stunning than in any of the previous shows she competed in. She more prominently displayed her abdominals, which made a huge impression and drew attention to her physique. She wont be seen in a Novice category anymore after her victory here. Its Open division from here on out, and shes shown shes more than ready for that. Kerry Searight had set her sights on the Yorton Cup show early on. She got one step closer with a first place finish in the 35+ division, taking straight firsts in the scoring. Susan Bailey claimed 2nd. Her impressive shoulder caps and sleek physique just werent at their best this day. She says she spent an extensive time period dieting for shows throughout the year, and by years end, it may have caught up with her. She looked flatter than shes been seen before, and a little depleted. Onto the Open division In the first class, Stacy Rowicki looked impressive showing a lean hard physique. She captured a couple first place nods from the judges, but that wasnt enough. Katrina Roundtree made her best showing to date and picked up the other five first place votes to take the class title. The top four in the second class of the Open division are reminiscent of
what a figure physique should be. Each showing a trained look with appealing lines of separation and curvature. Emily Roberts had an impressive build, but there just wasnt enough leanness to match the rest in this tough division. Aisha Jackson is symbolic of a runway model the way she graces the stage. Her lower body leanness didnt quite seem to match her upper body, and may well have been the reason judges placed her 4th. Malinda Jo Layman was impressive once again, but something seemed a little off from her April 30th look in Richmond. The potential of all the ladies in this class could result on varied placements dependant on who nails their best look. The two who showed up closest to that were Kerry Searight and Lora Gliptis, and what a decision it was between the two. It doesnt get any closer than this photo finish. Each took 3 first place votes (Layman claimed the 7th one), and placements came down to a tiebreaker where Searight crept ahead due to being ranked higher by 4 of the 7 judges. Searight got another step closer to the title she worked so hard towards. In the end, Roundtree would be the one obstacle the denied Searight claim to the Cup this year. Roundtree seemed to have more muscle curvature, particularly in her legs, a more accentuated v-taper, and a bit of a dryer look that seemed to be the polishing touches. Roundtrees best showing of the year culminated with her laying claim to OCBs top title, becoming the 2nd ever Figure Yorton Cup recipient, and becoming eligible to compete as an IFPA pro in the process.
Eugene Chuvyrov
Al Cucchiara
Leanne Allen
Chris Motil
Lora Gliptis
Katrina Roundtree
Ms. Fitness
Two first-time competitors came together to compete in Ms. Fitness Florida. This was the first year for this event. Hurricane Wilma did its own high kicks and flips through the town before Kelly Gould and Monica Maeda got their turns. A hurricane didnt stop these two from breaking into the sport, and becoming qualified for the Ms. Fitness USA national championships in the process though. OCB competition will be back in Fort Lauderdale July 22, 2006 with the OCB Intra Coastal Natural Bodybuilding & Figure Championships with Ms. Fitness Florida. Complete details and downloadable entry forms, and the complete OCB list of contests, are online at www.theOCBwebsite.com.
Sean Sullivan
Aisha Jackson
Natural Muscle June/July 2006 49 Kerry Searight
50
51

Natural Muscle - June:July 2006

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Natural Muscle - June:July 2006

Uploaded by

Copyright:

Available Formats

By JP Bender

Natural Muscle June/July 2006

Natural Muscle June/July 2006

June/ July 2006

Muscleology Series-Medicine Ball

Obstacle Course Training

Fitness: Self Esteem Booster?...

Welcome to my World 2006

On the cover: Jamie Eason

Training your Mind!

Natural Muscle June/July 2006

my two cents Dont Worry! Be Happy!

LAYOUT & GRAPHIC DESIGN

The House of 1000 Mirrors (Japanese Folktale)

Natural Muscle June/July 2006

12 Natural Muscle June/July 2006

Natural Muscle June/July 2006 13

WIN $50,000 Just by Getting In Shape!

ZERO IMPACT High Protein Meal Replacement Bars (MRBs)

Natural Muscle June/July 2006 15

Natural Muscle June/July 2006

Natural Muscle June/July 2006

Natural Muscle June/July 2006

Natural Muscle June/July 2006

By Russ Yeager, the Hardgainer

Change up your routine for new muscle gains

Russ Yeagers Complete Physique Training Video

Order online at www.russyeager.com

Natural Muscle June/July 2006

Vegetarian Food is Time Consuming and Complicated

Grillable Tofu Burgers

Baked Italian Tofu

and going Giving Up MeatHealth vegetarian is Better for

Natural Muscle June/July 2006

9. Remember face make up has to match your

1. First, try to go watch a contest in person before

2. Review videos and pictures from magazines, such

10. Pack a gym bag for day of the contest. Some

11. Remember big smiles

12. Plan something fun for after the contest

7. The day before you compete apply your first

13. Smile pretty and have fun!

8. Start taking an herbal diuretic for water loss 4

RUTH T the matter of

PZS POINTERS ON THE VALUE OF TRUTH

Fear and Denial are Roadblocks to the truthLiving in

Listen to your inner voice

What goes around comes aroundThere is something about

Peeling away the layersThe A close resemblancePeople

Believing Your Own LiesHow

Some People Cant Handle the TruthAs Jack Nicholson said

More than Death and TaxesFor the skeptics and the

Laurens Current workout is:

great back training routine on the next page

Natural Muscle June/July 2006

SEATED HIGH PULLS Muscle Position and Execution:

Tips and Form:

ONE DUMBBELL ROWS

Tips and Form:

HORIZONTAL LAT PULL-UPS Muscle Position and Execution:

Tips and Form:

Muscle Anatomy: (Same as Section I.)

STANDING CABLE ROWS Muscle Position and Execution: