Natural Muscle - September 2007

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EPISODES OF PTHE SCIENCE OF EXPONENTIAL

MUSCLEGROWTH!

NO-SHOTGUN MAY FUEL

There are three ways muscles can get larger. The first andmost limiting is called muscle Hypertrophy. This is where youpractically kill yourself in the gym to force your genetically pre-existing amount of muscle to get larger in size. Are you thechosen 1 in 10,000 that God blessed with a ton of fast twitchmuscle? Probably not. So for you and almost all of us, we haveto train hard core just to coerce our genetically limited amountof muscle to increase in size ever so slightly. And, as you know,this really sucks. Visualize the individual who trains intenselyand eats right for 10 solid years and a new member walks intothe gym for the first time ever and is leaner and more muscularhaving never touched a weight. Some men and women justarent gifted with enough fast twitch muscle and, therefore,

struggle with their God given genetics. The great news is thatHyperplasia can level the playing field!

Hyperplasia occurs when existing muscle actually forms newmuscle fibers and can occur by two different mechanisms. Thefirst is actual fiber division resulting in splitting or branching ofexisting muscle to form more muscle fibers. Hyperplasia X-1(HX-1) occurs during muscle trauma such as heavy negative repsand high volume/high intensity training. Redlines unparalleledenergy technology contained in NO-Shotgun is the driving forcebehind the intensity you need to trigger HX-1-induced musclegrowth. Ill get real with you, without insanely attacking theweights, HX-1 just isnt going to freakin happen. Redlines thecatalyst that fuels episodes of psychotic physical intensity!

Hyperplasia X-2 or HX-2 is new muscle fiber that forms whenmuscle fiber precursor cells known as satellite cells are

stimulated. This is where the NO-Shotgun matrix shines apotent biochemical light. NO2 ([Nitric Oxide-Im talking real NitricOxide, not some fake-@$$ supplement)-induced vasodilation(opening up the veins and capillaries) literally floods the musclewith massive amounts of powerful muscle building EX (EthylEster HCl) compounds. If you review the studies on arginineor glutamine, these amino acids were infused into the bloodintravenously to stimulate Nitric Oxide or GH (growth hormone).This is why simple AKG chemical salts of Arginine (Arginine

AKG) have proven to be ineffective at increasing muscle size inthree clinical studies.

YES, IF YOU PURCHASED ANY NO2-TYPE

PRODUCT WITH ARGININE AKG, STUDIES

SHOW YOU GOT PUNKED! DONT FEEL BAD,

THE NO A-AKG SCAM RIPPED YOUR FRIENDS

OFF TOO FOR ABOUT$75,000,000!

Take home message: three studies prove NO2-type productscontaining Arginine AKG simply do NOT work. Further, Arginine

should be consumed with Citrulline in order to produce nitricoxide. NO-Shotgun contains the sophisticated compound,

Arginine Ethyl Ester HCl (AEX ) which does not need to be injectedand is further enhanced with Citrulline necessary to facilitate NOproduction. Along with these ingredients, Ellagic Acid works inconcert with AEX and Citrulline to further improve NO output.

Theres more: NO-induced vasodilation results in killer pumps inthe gym. The greater the pump the more muscle fiber trauma.The pain associated with The Pump is what Arnold referred


7/60Natural Muscle September 2007 7

YCHOTIC

INTENSITY

ACTUAL SCENES FROM THE NO-SHOTGUN

to as better thansex. The Nitric Oxidevasodilating effectof the muscle is verysimilar to that whichoccurs in the genitalregion when one takes

Viagra or Cialis. The pump is so pronounced in the muscle(or genitals) that it is painful due to NOs opening of the veins,arteries and capillaries like flood gates. This condition broughton by NO (Nitric Oxide) over fills the muscle with nutrient denseblood to produce a NASTY PUMP! Consequently, Arnold wasway ahead of his time when he associated the pain/pleasureresponse generated by a great muscle pump as better than SEX!Follow me closely here!

The physiologic response to NO causes extra trauma to occur

when the blood-engorged muscle is subjected to INTENSEweight training. Greater injury to the muscle is a result ofsignificantly increased internal pressure (the blood-engorgedpump) within the muscle when muscle fibers rub violentlyagainst each other during training. It is my personal theory thatwhen the vascular (veins etc.) system floods the DAMAGEDMUSCLE with powerful nitrogenic and scientifically provenprotein synthesis stimulating compounds like, Branched Chain

Amino Acid Ethyl Esters along with Beta-Alanine Ethyl Ester andCreatine Ethyl Ester, massive physiologic changes in the muscletake place and muscle fibers can be split and new satellite cellscan be formed to actually cause muscle HYPERPLASIA! Thisis where both mechanisms of hyperplasia, HX-1 AND HX-2 takeplace I.e., where new satellite cells are formed and muscle fibersbranch and split. Until now, gaining ungodly amounts of HX-1and HX-2-induced muscle occurred only by getting jacked on apoly-pharmacy of bodybuilding drugs.

And, obviously with a massive pump and the off-the chainbioactive compounds present, so to are existing musclecells getting larger. Its the muscle hypertrophic/hyperplasic

TRIFECTA for gaining and even creating new lean muscletissue! TheNO-Shotgun subculture will be the first generationto be able to actually create new muscle tissue (hyperplasia)without injecting massive amounts of steroids, testosterone,insulin and IGF-1!

Lastly, why have caffeine present when caffeine interferes withcreatine absorption? Well studies show that caffeine interfereswith regular creatine absorption. CEX, the first ever CreatineEthyl Ester, appears to be unaffected by caffeine because of its

superior ethyl esterified chemical structure stabilized with anHCl molecule. Further, Redlines explosive energy technologyallows one to train with the insanity and intensity that initiatesthe process of splitting muscle fibers and causing new satellitecell formation to reach our goal of HYPERPLASIA! Hopefullywhen I run into you at the gym, Arnold Classic or Olympia,youll have your own outrageous NO-Shotgun story toshare with me. Just to give you a heads updont take NO-Shotgun if youre going to walk around with your man-boobsand cry estrogen-induced tears that youre sore and cant

move for three days. This is what NO-Shotgun

is designedtodo! During my personal chest workout with NO-Shotgun, Ibenched weight that I hadnt done since my competitive days,then after endless set and reps, wrapped up training with apersonal best 51 dips. The next day, I threw three, 45 lb platesand a quarter on each side of the Hammer shoulder press for9 reps and did the Rear Delt machine with 170 for 14 reps, thatwas three more reps with 40 more pounds which is an insaneincrease for the small posterior deltoid muscle. This is whatI mean when I say, NO-Shotgun is the catalyst that fuelsepisodes of psychotic physical intensity.

Theres another special creatine in NO-Shotgun that allowedrats to swim several hundred percent longer than the controlgroup who incidentally drowned. Sad but true, the take homemessage here is dont let your NO-Shotgun using buddy orcompetitor bury you! The blood-engorged pumps, the killerworkouts, staying hard long after the gym and actually makingnoticeable gains in muscularity are what you and I live for.

Ive enthusiastically worked many late nights conducting

medical research and into the wee hours of the morning inVPXs state of the art laboratory to produce NO-Shotgun andam so confident that its the best product in its class that Immaking an opening offer right now to any supplement companyof $100, 000 if they can conclusively prove that their productis better in a double blind University Study at producing leanmuscle, greater ATP production, more explosive workouts andinitiating Nitric Oxide-induced - blood engorged pumps!

Jack Owoc,VPX CEO and Chief Scientific Officer.


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ETHYL ESTER(EX) TECHNOLOGY INSURES

MAXIMUM ABSORPTION AND UPTAKE

NO-Shotgun contains the key amino

acids (mentioned below), creatine and otherradical compound innovations that areengineered with Ethyl Ester pharmaceutical

delivery enhancements. This means that theseimportant muscle building compounds enter

into the bloodstream AND THE MUSCLEalmost 100% intact. NO-Shotgun Ethyl

Ester (EX) Technology is far superior to regular Amino Acids, Creatine, and Arginine whereyou might only absorb 13% to 37% and only

4% might actually get into the muscle! Thisspecial and highly advanced EX technology

shuttles all NO-Shotgun compounds acrossthe muscle cell membrane where they can

cause explosive growth!

1) BCAAEX (Branched Chain Amino Acid

Ethyl Ester) Matrix Another first in theexclusive array of compounds found only in NO-

ShotgunBCAAEX are the Ethyl Ester versionof these key muscle protein synthesizing aminoacids. BCAAs have been shown to promote lean

muscle mass by increasing protein synthesisand nitrogen retention in muscle tissue. Studies

have shown that subjects who consume BCAAs

the carnosine levels in muscle, the greater the

power. Regular carnosine is not absorbed well,so the BAEX is used to maximize carnosine

production in muscle tissue. A recent studyshowed that just 4 weeks of Beta-Alaninesupplementation significantly increased lean

muscle mass. More reps and less fatigue equalmuscle growth! Beta-Alanine Ethyl Ester rocks!

3) Creatine Ethyl Ester HCl (CEX) We knowthat creatine is the most proven and potent

supplement to increase lean muscle mass andstrength. This specific EX form takes creatine

to a whole new level! CEX is a membranepermeable form of creatine that can enter

muscle cells without bothering with the regularcreatine transporters like sugar etc. This meansup to 98% can enter the muscle compared to

regular creatine where only 4% makes it intothe muscle! CEX does not cause bloating,

cramping, or stomach discomfort because itdoesnt sit in the stomach it gets into muscletissue fast to support the more production of

ATP for massive intra-cellular volumization,muscle size, power, and strength!

4) L-Glutamine Ethyl Ester HCl (GEX)

This powerful amino acid is the most abundant

40

3500 3000 2500 2000 1500 1000 500

45

50

55

60

65

70

75

80

85

90

95

100

105

Beta Alanine

%T

ransmittance

Wavenumbers (cm-1)

Carbonyl Band in Beta Alanine Ethyl Ester

Beta Alanine Ethyl Ester HCI

while dieting have greater levels of lean muscle

mass retention. And, another study showed thatBCAA consumption had a powerful nutrient

partitioning effect resulting in rapid fat loss inthe abdominal and thigh regions, two areas of

concern for many men and women in regardsto fat loss. Consequently, this makes BCAAEX/NO-Shotgun a prime choice for contest prep

or any other intense dieting. NO-Shotgun alsocontains the potent Arginase enzyme inhibitor,

L-Nor Valine! This novel Nor Branched ChainEthyl Ester Amino maximizes the active life ofthe AEX (Arginine Ethyl Ester) by preventing

the body from destroying AEX and allows itto increase GH and Nitric Oxide for extended

periods of time.

2) Beta-Alanine Ethyl Ester HCl (BAEX) Another compound found only in NO-Shotgun!This beta amino acid is also sometimes

referred to as carnosine. Research shows thatit supports lean muscle mass and can enhance

muscle fiber synthesis. This nutrient actuallyhelps create carnosine in muscle tissue.

Carnosine is mainly found in muscle tissue andcan help buffer H+ (normalizing PH) so we canexercise longer and harder-basically; it helps

delay fatigue. Research shows that the higher

All muscle building compounds have a unique finger print. VPXs state of the art research & development facility verifies the authenticity of these complex molecular structures andcompounds with highly sophisticated testing equipment. VPX has had over $1,000,000 worth of raw materials tested! Im going to get real with you; other supplement companies

dont have the same sophisticated testing equipment as VPX. These supplement companies either purposely or unknowningly use cut, fake or bogus raws that yield no resultsin return for your hard earned money. In fact, we just busted some clowns from NJ with close to $500,000 in bogus raw materials.

MUSCLE HYPERPLASIA HX-1&HX-2


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amino acid found in human muscle and plasma. GEX addresses the major Glutamine absorption problemby allowing it to be maximally absorbedas much as 80% of regular L-glutamine cannot be absorbed bythe gut. L-glutamine can help increase muscle fullness, increase protein synthesis (the making of muscle),and decrease catabolism (the breakdown of protein). It can also boost immune function, boost GH levels,enhance glycogen re-synthesis, and boost anti-inflammatory cell function. New research shows glutamineis highly correlated with glutathione (the muscles most powerful antioxidant) and can help protect musclesfrom damage. According to some very interesting research out of the Swedish University of AgriculturalSciences, glutamine concentration is 10% higher in type II muscle fibers vs. VA I fibers. Type II musclefibers have a large disposition for growth and are used mainly in weight training. After exercise, the sameresearchers showed a 45% decrease in glutamine in both fiber types. This is why GEX is critical formuscle growth and serious pumps.

5) Methyl Hydroxy Chalcone Polymer (MHCP) This compound is found only in NO-Shotgun! MHCP

improves cellular glucose utilization and increases the sensitivity of insulin receptors in laboratory studies.Research conducted at Iowa State University and published in 2001 concluded that MHCP is a super effectiveinsulin mimetic! Since insulin helps transport amino acids and glucose into muscle tissue, the other ingredientsin Shotgun are further amplified. AND, you will get fuller muscle pumps due to the increased glycogen storage!Professional bodybuilders inject insulin because insulin makes you HUGE. In fact, insulin is more anabolicthan testosterone, steroids and GH (Growth Hormone). MHCP is as close to real insulin as it gets.

6) Arginine Ethyl Ester HCl or AEX - mechanism of action is boosting nitric oxide (NO) productionwhich amplifies the effects of all muscle building compounds. Boosting nitric oxide in muscle tissue canhave many anabolic effects including increased nutrient transport and vasodilation (increased blood flowwhich leads to massive muscle pumps!). Arginine can even boost natural Growth Hormone (GH) levels as

seen in a study published in the journal, Medicine and Science in Sports and Exercise. A published studyconducted at Sinai Hospital in Baltimore showed that two weeks of arginine supplementation in healthy,older individuals increased serum IGF-1 (insulin-like growth factor) levels and created an improved andpositive nitrogen balance (creating a more anabolic state for growth). DONT BE FOOLEDTHIS IS NOTA SIMPLE CHEMICAL SALT LIKE OLD SCHOOL ARGININE AKG, this is a powerful, stabilized ArginineEster that is highly bioactive. Think about it, would you want an outdated six year old computer or the latestversion? Well, AEX is the latest and greatest!7) Redline Energy Technology Theres a reason Redline is #1 in GNC and Vitamin Shoppe Itkicks serious @$$! Redlines the catalyst that fuels episodes of psychotic physical intensity and alsopromotes rapid fat loss! And, NO-Shotgun contains Redlines potent energy technology! If that wasntpotent enough, NO-Shotgun also contains citrulline, a compound that MUST be used in conjunction with

Arginine to cause the release of NO (Nitric Oxide) and Ellagic Acid to boost further jack up Nitric Oxide andmodify cytochrome p450*! Further, KIC is added to synergistically work with the worlds most powerfulBCAA called, Leucine Ethyl Ester HCl to induce serious anabolism (muscle growth)!

MUSLCE RELAXATION

Z disc

(myosin filament)sarcomere

(actin filament)

Z disc

PEAK CONTRACTION

FULLY LOADED TOUR

Due to internal muscle trauma caused by high intensity training and peak contraction, splitting of muscle fiber occurs to form newmuscle tissue. Ill get real with you; if you dont attack the weights with psychotic intensity, HX-1 just wontFREAKIN HAPPEN!

The NO-Shotgun Fully Loaded Tourcoming to your town. VPXs gettingthe word out about NO-Shotgun,with training tips from IFBB Pro ToneyFreeman. Get more information andsee more amazing footage of the NO-Shotgun Tour at NOSHOTGUN.COM

1) Big Toney Freeman, trainingsome participants at Worlds Gym inOrlando, FL thanks to Bobs Nutrition.2) Miss Melanie interviewing a localparticipant. 3) Danielle from H.E.A.T.Nutrition in Tampa, FL mixing up a fewNO-SHOTGUN drinks. 4) Toney spendssome time training local participants.

EXPONENTIAL GROWTH

THE KEY TO

o

tith

dul

w

.

2006 ALL RIGHTS RESERVED

TRADE DRESS & TRADE DESIGN

NOSHOTGUN.COM

954.641.0570


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contents September 2007

56

TRAINING

Tricks o the Trade 26 by:TrickyRickyJackson

Training or Ms Bikini Universe 32 by:MarziaPrince

Muscleology Series- Abs o Steel 43 by:EricHoult

My USA Competiton Experience 48 by:HugoRivera

HEALTHY RECIPES

The Fit Gourmet 40 byDanielleNagel

Quick and Healthy Meals 46 by:GinaOstarly

MOTIVATION

Kristal Richardson-Fitness or Her 24

Pzs Perspective 36 byPzHopkins

Welcome to my World 54 byCoachA

On the cover: MarizaPrince

Photoby:WaltOstarly

Location:www.caribbeanshores.com

Coverdesignedby:

AlexGonzalezoAxisDesign

www.AXISDZN.COM

spinachpastawithshrimpandscallops

32

40

Skin Cancer

The New Silent Killer

training or the

bikini universe

the cost o competing

32

it aint cheap!

52

56

CIRCULATION

Natural Muscle Magazine is distributed to select gyms and health related

businesses throughout the USA. I you would like to carry the magazine at

your location please call 1-1-0, email [email protected], ax 1-

1-7, or order online at www.naturalmuscle.net. There is a one time

ee or this. Natural Muscle Magazine is available ree o charge at select

locations, limited to one copy per reader. No person, without written per-

mission, may take more than one copy o each issue.

EDITORIAL/MATERIAL SUBMISSIONS

Email [email protected] or submission guidelines. Publisher assumes no

liability or saeguarding or return o unsolicited material. We reserve the

right to edit all material or clarity, content and length. Natural Muscle

Magazine does not knowingly accept alse or misleading editorial or ad-

vertising. Natural Muscle Magazine will assume that all material is being

submitted or publication and i published, no compensation is due the

submitting party without prior agreement.DISCLAIMER

Natural Muscle Magazine does not necessarily agree with the views in

articles and assumes no responsibility or any claims or representations

contained in this magazine or in any advertisement. Copyright 200

Natural Muscle Magazine, Inc., all rights reserved. Readers are advised to

consult their physician beore starting a diet or exercise program.


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1 Natural Muscle September 2007

my two cents


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1Natural Muscle September 2007

my two centsDebbie Baigrie

W

altOstarlyphoto

(h

emakesmelook20)

Carpe Diem!..or I will personally come beat you up!

R

ecently, many o us lost a good riend,

Jason Cohen. Youve known him or

the last years as one o our writers. I

considered him amily. He was only whenhe passed away a ew weeks ago ater an al-

most 2 year battle with Melanoma. He was a

strong, healthy..and a very happy person. He

was one o the ew that really had it all.

Jason had not one, but two successul com-

panies; a beautiul and adoring wie, Jessica;

an adorable toddler, Carly; two homes; and

a ew nice cars. He was a tness model, t-

ness writer, and earned his pro card in Natural Bodybuilding. The amily travelled, the

grown ups partiedand everything in lie was an adventure. He was the kind o guy who

would be able to convince his wie that it would be a great idea to show up at a ormal

engagement cocktail party wearing Halloween costumes, (it was the night beore Hal-

loween, ater all)! That it unny stuJason donning an Aro wig and Jessica dressed

as a naughty schoolgirl casually mingling among the guests! One o the very many

adventures o Jason Cohen, Esq.

To make any sense o this lie cut short, I believe it is Jasons legacy to all o us to START

LIVING!

I have a riend who is very wealthy. At , he has enough moneyrom years o build-

ing an amazingly successul companyto do whatever he pleases, travel to wherever

his heart desires and buy whatever he wants. He had also won the heart o someone wholoved him or who he was, and not what he hadsomeone with whom he could enjoy

all o this.

Well, the last time I talked to him,

he was still threatening to travel

to Costa Rica, he had pushed

away the woman and was still

making a place or himsel in a

business that he created to be run

by extremely proessional people

andstarting yet another business.

I was listening to Mike and think-ing, what a waste, what a waste,

and.. what a waste.

There are millions o Mikes out

there, you may be one o them.

What the heck is everyone wait-

ing for? Have some un, live!

Call that girl or guy you love and

tell them! Take a reaking vaca-

tion once in awhile.. you know

you want to...ahh those crashing

waves...! Appreciate the time you

have, just as Jason did long beore

he ever got sick.

Jason Cohen really knew how to

LIVE. I you dont, maybe it is

time to start? :-)

Jason and Jessica Cohen


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t i k t d


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tricksothetrade

q bringing my traps upq cold protein sourcesq squats or huge quads

bytrickyrickyjackson

NaturalBodybuildingChampion

nalweekwaterprepI would appreciate your personal insight

on nal week prep regarding water and

what your protocol is or obtaining super

tight thin skin without subcutanious water.

Any inormation that you may have is

greatly appreciated.

Thanks,

Ben

Water manipulation or the

nal week can vary de-

pending on the indi-

vidual. It works

i n conjunc-

t ion with

p r o p e rsod ium

and carb

manip-

ulation.

In other

w o r d s

you ask

10 peo-

ple this

questionan d y o u

might get

10 dierent

answers. So, I

will give you the

metrhod I like and typi-

cally apply with my clients.

Keep in mind rst that to get super tight

skin you must rst have the bodyat down

very low. Below the % mark. Second

about weeks out your water intake

should be between 1. and 2 gallons per

day everday.

Step by step here is the process I like to

ollow-

1. Sodium Load- Sat and Sunday the

weekend beore a contest add sodium to

each meal. Cut added sodium down on

Monday/Tuesday to every other meal.

Wensday cut all added soduim. Thurs cut

sodium rich oods like egg whites. (You

may be able to add a little sodium back in

sat i you want to add some vascularity.

(But little or not water day o show.

2. Increase water- Starting

Monday increase water to

2. to gallons o tap

water (do the same

on Tues.) Wens

go to 2 gallonso dis t i l led

water. Thurs-

day, 1 to 1.

gallons o

water. Fri-

day cut wa-

ter (staying

wi th d is -

tilled) . to

.7 gallons.Sat- sip about

ounces per

meal.

3. Carb load- i you

are in good conditioning

with low bodyat- typically you

can start carbing up wensday evening or

thursday morning.. I you eel fat carb

up every meal- i you are not fat every

other meal should suce. Re-assess you

physique about 0- minutes ater ever

carb meal. I you continue to look uller,

vascular, and hard- keep the carbs in- i

you start to see alm o water cut the carbs

back. I you are carb sensitive- do less

carbs and more good ats.

squatswithabulgingdiscYou once mentioned that you had a bulg-

ing disc in 2002 training or the NPC

Nationals. Can you still do squats with a

bulging disc.

Thanks,Dennis

I suggest you rst consutl an orthopedic

doctor or a physical therapist i you have

not already to get an MRI and know ex-

actly what is going on. The answer to that

questions or me is yes. But you really

more than ever have to stay with strict

orm. You also have to have alot o con-

dence in your training partner or spot-

visit us atnaturalmuscle.net

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ting. Be sure your partner supports your

back and keeps you upright. I like to take

anti- infams pre and post leg training. I

warm up my legs and lower back or about

7-10 minutes. I use a power belt or back

support. and I start using it with 22lbs o

weight- to be sae. (this was not the case

beore my injury). I concentrate now on

a little bit lighter weight and higher reps-

still with ull range o motion.

QuickTip-

When carbing up pre-contest- pose

or about 10 minutes 0 minutes ater

a carb meal. This helps pull the carbs

into the muscle cells. Look or themuscle to jump when you pose and

look or increased vascularity.


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ftness or her IFBB


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?ftness or her IFBB

prokristalrichardson

with

Cory

Soren

son

photo

My husband, Tom Richardson, is an author o

books on motivation. So, Id better use his

denition here: Motivation is the energy behind

everything we do, and dont do. Yes, we are always mo-

tivated. I you like to sit on the couch and watch TV, its

because you are motivated to do so. To put it dierently,and this is key, we are motivated to achieve, maintain, and

or eliminate an emotion or a physical eeling. You eel

hungry, you are motivated to eat, you eel sleepy, you are

motivated to sleep. The trick is directing your already

existing motivation toward your goals.

So how does this relate to ftnessand dieting?

Its a our step process. A faw in any o these areas

will jeopardize your ability to reach your goal.

Goal Setting This is simple. Right? Not necessarily.Most people dont do a good job o determining the eel-

ing aspect o their goal. For example, Sarah, a 1 year

old mother o two, wants to lose 20 pounds and has set that

as her goal. The problem with stopping here is that Sarah

has not articulated why she wants to lose the 20 pounds,

what eelings she wants to achieve, and what eelings she

wants to eliminate by achieving her goal. These eelings,

as weve already said, are the oundations o motivation.

So, Sarah, restates her goals. She wants to lose 20 pounds

because she wants to look better. By looking better, she

believes she will eel more condent and happier and be

sexier or her husband, because now she eels the opposite

and wants to eliminate those eelings.

Designing the plan - Without a good plan, the bestmotivation in the world wont help. I needed, get the

help o a proessional trainer or nutritionist to gure out

a plan. What to eat and when, when and how to train, and

what supplements to take.

Executing the plan For most people, beginning toexecute the plan is easy because the plan because o

its novelty and because it is new. But, then come the

hurdles.

Hunger overcoming cravings

Tiredness youd rather not workout

Frustration with your progress

Time Management - you think you have too much on

your plate

Injury causing pain and cutting into your motivation

End Result Sometimes youll question the importanceo the end result. At this point, you have to go back to the

eeling oundation o your motivation

Here are some motivational tips:Visualize end result Put yoursel in that place and tryto really imagine the eeling you are striving to achieve.

Break your goal down into smaller goals and taketime to look back and appreciate how ar youvecome- Sometimes we get so caught up in the end result

that we orget to acknowledge the progress weve made

along the way. Setting small goals will keep you on track

and allow you to realize the progress you are making

towards the end result.

This is precisely how I must work when preparing

or a competition. I start preparing 12 weeks prior to a

show and, i I didnt have small goals during those twelve

weeks, it would be too overwhelming.

Were accustomed to convenience and expect ev-

erything to happen now! With tness, it takes time and

patience. This is a marathon, not a sprint.

Anticipate hurdles and develop action plans toovercome them - There will always be hurdles. Thatslie; but you must nd a way to persevere. For instance,

i you know you get tired in the late aternoon, arrange

your schedule so that you workout in the morning when

you have more energy.

Pay attention to what your brain and your body

(not just your sometimes-lazy mind) are tellingand take it one-day-at-a-time- The surest way to losemotivation is to tell yoursel, Ive always got to do this

(train/exercise/ diet). Im just going to do this TODAY

and well see what tomorrow brings is the best way to

maintain motivation. I youve been dieting and/or work-

ing out strenuously and begin to lose drive and intensity,

your brain and your body may be telling you its time to

change-up your routine, bring in something interesting,

maybe cut back or schedule a break-day or reward.

Reward yoursel or your progress - I training, diet-ing and exercise were always un, people wouldnt quit.

But, theyre not and thats why olks lose motivation. So,

plan rewards something that is meaningul and a source

o pride or pleasure or you. Label it as a reward. And

enjoy it as a reward. Learn rom the olks who organize

races all around the country. They know one thing olks

want rewards. Thats why they give away t-shirts or other

souvenirs. Runners tell themselves Its not enough that

Im competitive and that running enhances my health

and does all sorts o good things or my mind and body.I want to get something MORE out o this race. Give me

a reward. I youre going to keep up your motivation,

gure out meaningul rewards or yoursel and start

scheduling them into your training routine.

You can contact Kristal at:

[email protected]

Everwonderwhatmotivatespeopletodothings?Takemarathonrunners.Icouldnevergurethemout.Train,

train,train.Why?Sotwiceayearyoucanputyourbodythroughabrutal26.2milerun,battlingpain,exhaustion,

atigue,andinjurytheentireway?Why?Andmoreimportantly,how?Howdotheystaymotivated?

AndthenIstartedtrainingseriouslyorproessionalgurecompetitions.

ThatswhereIlearnedaboutmotivationespeciallyduringthoseperiodswhenIhavetodo2hoursocardioand

anhouroweighttrainingon15gramsocarbs,andeatshandbroccolisixtimesadayor6weeksstraight.

What is motivation

24 NaturalMuscleSeptember07


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Bodywell Nutrition LLC 2007. For best results, use Tight Curves in conjunction with a sensible diet and exercise program. Consult with your physician before starting any diet or exercise program.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.


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2 Natural Muscle September 200726 NaturalMuscleAugust0726 NaturalMuscleSeptember07


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27Natural Muscle September 2007NaturalMuscleAugust07 27


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Natural Muscle September 20072 28 NaturalMuscleAugust0728 NaturalMuscleSeptember07


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M i


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PHOTOGRAPHER: WALT OSTARLY

Marzi

Ms. Biki

Cardio- run/bike/swim or rollerblade or an hour

Weights- Circuit training with plyometrics or jump rope in between the circuits

Stretching- Yoga or assisted rope stretching

Day 1: Two workouts

Morning cardio- 30-45 min on an empty stomach (Rollerblade)

Aternoon- Weight training and plyometrics- back/chest/abs

Bedtime- Stretch

Day 2: One workout

Cardio- bike or one hour (spin class or bike outside)

Bedtime-Stretch

Day 3: Two workouts

Morning cardio- 30 to 45 minutes on empty stomach (Rollerblade)Aternoon- Weight training and plyometrics- Legs/abs

Bedtime-Stretch

Day 4: One workout

Cardio- Run 4 to 6 miles (indoors or outdoors)

Bedtime- Stretch

Day 5: Two workouts

Morning cardio- Rollerblading

Aternoon- Weight training and plyometrics Arms/absBedtime- Stretch

Day 6: One workout

Cardio- swim laps or about one hour

Day 7: Rest and stretch

TRAINING SCHEDULE

blading her


P i


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Prince

NaturalMuscleSeptember07 33i Universe 2007

Ms. Bikini Universe 2007:What I expected coming to the show:

I tried to be as prepared as possible. I talked to other girls who had entered it previ-

ously. I talked to sta members to make sure everything I was going to wear was within

regulation. I practiced walking in my high heels, doing my hal turns, and smiling in

the mirror at home over and over again. I even had watched last years DVD many timesto get an idea how the girls walked, carried themselves, what they wore, and what I

should expect. You could say did my research! Since it was my rst competition, I

didnt want to spend a lot o money. So, I did everything on a budget. I really expected

to come learn and have a great experience in which I could hone my skills and then

come back knowing the ropes, so to speak. Never in a million years did I expect to

win my rst competition!

Backstage:I have done a ew bikini contests in local clubs (many years ago in my early twenties!!)

but, never to this extent where I was televised and competing against over 100 o the

worlds most beautiul hard bodies! There were also many tness stars I had lookedup to and read about in major magazines or many years that I competed against. I elt

like I was up against many orces. The competition was tough! I elt like the underdog

or rookie. Many o the girls who I talked to had done this competition beore. They

had spent thousands o dollars on their sports-themed outts and Swarovski crystal

bikinis. I didnt know what to expect or my rst show, so I had a bikini made with

shiny material and rhinestones. I elt like a used car standing next to a line o Ferraris.

Some girls even had a walking coach or agent to help them through the painul long

wait backstage. There was so much going on that I elt overwhelmed! Was I even

prepared enough? That is all I kept asking mysel.

How it elt to win:At rst I didnt know I had won! The girl next to me grabbed my arm and said You

won! I was like, I didnt hear my name! It all happened so ast! How did I not hear

my name! I walked up to the rst place spot, I elt like I was in slow motion and I

could eel the look o shock was on my ace! I didnt know whether to laugh because

I was so nervous or to cry or joy. I kind o did both. My smile was quivering and my

legs were shaking in my heels. I thought, What?! I won the tall class! I was shocked!

I had to go back out or the overall. I elt like I had achieved a huge victory winning

the tall class. Ater all, it was my rst competition ever!! Then they announced the

overall and I was the only one on stage. They called my name again! I was living my

dream!! A dream I had wanted to do or our years!! Marzia Prince is this years2007 Ms. Bikini Universe I was on a smiling high that my cheeks hurt. I have to

admit writing how I elt on stage, brings a smile to my ace right now. I am in absolute

disbelie. I still cant believe it.

I youre not hard on yourselwho is? I believe you need to be hard on yoursel

to achieve your own personal goals. Ater all, you are the one who will really eel the

sense o accomplishment when you do achieve it! Work hard! Play hard! Live the dream!

Feels good! Im ready or another challenge! Cmon world! Bring it on!

way to win the


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35/60


pzs perspective


36/60


by: Pz

tiredofsettling?

photobyBillytheKid

its time to singa new tune!

What do you expect rom your lie? Are you

getting out o it what you deserve or are you

settling or less? Maybe youre unhappy with

your job. Maybe your relationship isnt ullling. Maybe

your health and your body arent in the greatest condi-

tion. Maybe your spirit isnt being ed and is missing joy.

Maybe you eel small in the grand scheme and your voice

isnt being heard. Maybe you dont see yoursel as worthy

o having it all. Maybe, just maybe, youre settling.

I look around and cant help but eel blessed. Imliving in the most magnicent country on earth where Im

ree to think and do and say whatever I please because

those who came beore me made it so. I was born a

woman at a time in history when women are encouraged

to soar and become whatever they chooseincluding

Presidentbecause those who came beore me made it

so. I do what I love and love what I do and there are no

limits except those I place on mysel. Thats the beauty

o it. Thats the beauty o what weve been given.

Think o it. Think o the majesty o lie. Think o its

vastness and o all that is possible. Its almost too muchto athom, too good to be true. Some o us arent seeing

it or all that it is. Some o us have a vision that alls short

o the true picture. Some o us dont think we can expect

more than we currently have. Some o us are acting out

o ear or anger or negativity or disdain. Some o us are

too busy hating or judging. Consequently, some o us are

shortchanging ourselves and missing out. Some o us are

just plain settling.

Say it isnt sowell, it is.

That doesnt mean it has to stay that way. The

wonderul thing about human beings is their capacity

to grow and evolve and, thereore, become an eective

instrument o constructive change. I you expect more you

can purposeully decide to have more. Maybe youve been

singing the wrong tune. Maybe its time or a new one.

PZS POINTERS TO EXPECTING M O R E F R O MYOUR LIFE .Do the workand reap therewardA suc-cessul lie re-

quires act ion.

It doesnt auto-matically hap-

pen. Sit back

and wait and

youll be sorely

disappointed.

No matter what

aspect o lie we

are nurturing it

is up to us to

take responsi-

bility. We haveto participate in

order to aect

the outcome.

Most relation-

ships ail because the partners

didnt do the work necessary to sustain each other and

allow it to grow. Most careers alter because the dreamer

dropped the ball on the 0-yard line and never picked it

back up to travel the rest o the way down eld. Look at

Oprah or Gates or Mandela or Bono. Their lives are sig-

nicant on the world stage because their work is equiva-

lent to their reward. They ashioned and ormed what they

wished to achieve through conscious dedication and per-

severance. They expected an outcome o greatness. They

prepared or it. They wouldnt settle or anything less. The

same holds true or each o us. Each, in our own way, can

strive or

the great-

n e s s w e

were meant

to realize.

It is written

in the stars.

It is there

or the see-

ing, or theb e l i ev i n g ,

or the ask-

ing, and or

the taking.

W h e r e v e r you put yourattention is where yougoOur pris-

ons are ull omen and wom-

en who pu t

their attention

on committing

crime. They be-

came criminals and have cultivated

a mentality that lives outside the law. Many have become

very good at their proession. The only way or them

to become productive citizens is to put their attention

elsewhere on a lie that doesnt include crime. They

have to learn to make choices that wont result in them

being locked away rom society but, rather, becoming an

integral and contributing part o it. The same philosophy

applies to everything we tackle in lie. I you spend your

time training, chances are you will build a better body. I

you spend your time bingeing and purging, chances are

I aint settlin or just getting by

Ive had enough so so or the rest o my lie

Tired o shooting too low, so raise the bar high

Just enough aint enough this time

I aint settlin or anything less than everything.

---SettlinbySugarland

Youve been hurt.

you will destroy the only body you have. I you spend

your time cheating, chances are you will ruin a loving

relationship. I you spend your time valuing lie, chances

are you will honor lie and revere it in all its orms. Its

the potential we have within. We cant utilize what we ail

to recognize. One o my dearest riends told me not long

ago that she elt so lost because she didnt have a tangible

skill like painting or singing or writing or something she

ld i ll i d b d h i


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You ve been hurt.

Your heart has been broken.

Your world is about to come unglued.

What do you do now?

In Pzs upcoming book,CLUB SHATTERED,

Youll nd the answers.

NOW AVAILABLE!

all in where you put your attention. Focus on the negative

aspects o lie and you shall get exactly thata lie ull

o negativity. The choices we make and the attention we

give to each and every thought and action will result in

the reality we create. These choices not only impact our

lives but those o the entire universe.

The fx starts within Lie can be overwhelming. Thereare days when we want to pull the covers over our head

and stay in the dark. There is so much to attend to it is

easier to do nothing. It is easier to turn the choice and

the power over to others who represent a system that is

disintegrating and corrupt. The unconscious among us

live in that permanent state o ear and doubt and despair

and pain. The conscious among us operate rom a place o

love and clarity and courage and wisdom. There will betimes when all seems broken and we dont know where

to begin to make the x. We look outward and opt or

band-aids and duct tape and crazy glue and bubble gum

to plug up the problems so the dam wont burst. Instead,

look inward and ace each obstacle with the knowledge

that there is a consequence attached, not only or your

lie, but or the collective good o all humanity. Your

decisionsbig and small-- will take on new meaning.

Begin to see your existence connected to the universe in

a way that matters. Youll be amazed at the care youll

give to the choices you make and youll start to expectmore rom yoursel and rom lie.

Be a riend to youIts hard or some o us to be kindto ourselves. We orget to be our own best riendcheesy

as that sounds. We eel guilty or uncomortable and dont

like to put ourselves ahead o others. You are the most

important person to you. Treat yoursel with that degree

o signicance. You can be selsh in a way that isnt arro-

gant. You can put yoursel rst without stepping on others.

You can be humble, strong in spirit, and inwardly secure.Look to your heart to lead you in the right direction.

Break the cycle o abuse The incidents o domesticabuse and violence towards women both at home and

world-wide by those characterized as an intimate partner

are staggering. Simply put, it means people are hurting

people they are supposed to love. Any personman or

womanliving in an atmosphere o this nature is settling

or a lie less than they deserve. This is a loss o personal

power. Now, more than ever, there is help and hope or

those who wish to make better choices or their uture.Where theres the will, the way out will present itsel.

Dont stay in a situation where you arent respected or

are denigrated as a human being. No one has the right to

treat another in this manner. In doing so, you place your

sense o sel worth in the hands o others. I you want

more than your abusive relationship is giving, you must

take a stand. Decide to step out rom under the control o

another and take charge o yoursel. Act bold even i you

arent. As you take back your power, eventually, you will

be. Only then, will you discover your own voice. Only

then can your light shine through and shine bright.

Recognize and appreciate your unique gits No-body in the universe is quite like you-- nobody! That

uniqueness makes us valuable. Each o us had been given

gits but part o the challenge is nding the key to unlock

could specically point to and be proud. She is one o

the most talented people I know. Her gits lie beneath the

surace o the obvious but she has to be able to see them

or hersel. The same goes or you. The universe is like

one massive, mysterious puzzle. We represent a piece, a

micro part, o that enormous puzzle and must uncover and

learn and appreciate all the curves and edges that only our

solo piece embodies. We must make it our lies journey

to nd a way to t that piece into the greater design. That

is our missiona mission to enhance and solidiy the

landscape o humanity.

Everything doesnt mean the same thing to every-oneAnd just what does having everything mean? Itcould be that having a lie that has value is what matters

most. It could be that you love and are loved back iseverything to you. For purposes here, everything means

striving to attain the best that lie has to oer and giving

the best in return. Lie is ruitul and generous and has

a lot in the way o oerings and on many levels. I that

includes nancial or material gains, ne. There is noth-

ing wrong with acquiring material wealth earned through

honorable endeavors. One o my avorite quotes comes

rom the original diva, Cher, who said, Ive been rich.

Ive been poor. Rich is better. Who wants to struggle? No

one does. When you are blessed with material wealth you

are in a position to do positive and constructive deeds orthose less ortunate. You have a responsibility to shareit

is a given-- simply because you can and it refects your

pure intention.

Believe every word You have to believe in whatyoure saying, Jennier Nettles says about Sugarlands

songwriting philosophy, With this record I believe every

word I sing, every single one. For anyonecountry mu-

sic an or not-- who has listened to this beautiul woman

sing knows she speaks the truth. The same has to be true

o wherever your passion takes you. You have to believe

in your heart and soul that you bring everything youve

got to the objective at hand. A belie in what you think,

what you say, and what you do translates into a belie in

you. There is no way you can settle or anything less than

lies bounty when you operate rom a position o such

undeniable strength.

Passion makes perectThe more you work at some-thing the better you become. The more you practice the

closer you get to perection. Add passion to the equationand you can elevate yoursel even beyond your dreams.

To me, passion makes perect. When you have that burn-

ing desire to achieve or matter or make your mark its the

passion that is the tenth man on the team. Its the passion

that will take you deep into unamiliar elds. Its the pas-

sion that advances you rom the playos into the World

Series. Where is the passion in your lie? What do you

care about most? Is it time to change your tune? When

you nd your passion you wont settle. Just ollow the

trail o truth and it will lead you down your perect path

to everything.

Pz is the author ofClub Shattered. She is a motivationalwriter specializing in the area of relationships and thehuman condition.Contact Pz with ideas, questions, or feedback:[email protected] Visit her website www.pzpower.com

pzpower.com

To order yourpersonalizedautographedcopy

simply log on to


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39/60


The Fit Gourmet The Fit Gourmet


40/60


By Danielle Nagel, APCAThe Fit GourmetPersonal Che/ Fitness ProessionalNutrition & Natural Health Consultant

mybig fatgreekdinner

(madelean)

Big Fat Greek SaladWith White Beans, Kalamata Olives and Feta

servings 20 min 20 min prep

2 tablespoons red wine vinegar

2 teaspoons olive oil

1/2 teaspoon dried oregano

1/ teaspoon ground black pepper

cups romaine lettuce, cut into 1 inch ribbons

1 cup carrots, shredded

1 cup cucumbers, cut into 1/2 inch cubes

1 cup tomatoes, cut into 1/2 inch cubes

1 (1 ounce) can white beans, rinsed and drained

1/ cup eta cheese, crumbled

20 kalamata olives, pitted

1 cup herbed croutons

1 Whisk together vinegar, oil, oregano, and pepper in a large

bowl.

2 Add lettuce, carrots, cucumber, tomato, beans, and eta; toss.

Either divide into small bowls or keep in one large one.

Top with olives and croutons.

Nutrition Facts (not including the added protien)

1 serving (1g)

Calories 0, Calories rom Fat 112,Total Fat 12.g, Sodium71mg, Total Carbohydrate .1g, Dietary Fiber .g, Sugars

.0g, Protein 1.g

thisisameatless

dish,

butyoucanalso

add

grilledchicken

ortuna

Big Fat Greek Salad

thecomboplatter


41/60


Three Cooking Tips

To Undress Your Garlic

Want to remove those garlic

skins easily? Try one o these

methods:

q Put the clove in the micro-

wave on high or 10 -12 sec-

onds. Skins peel right o.qUse a rubber jar opener. Lay

clove in the middle o rubber

jar opener and cover clove

with the other hal. Rub clove

vigorously and skin comes

right o.

q Use a large knie and lay

the blade horizontally across

the clove. Place one hand care-

ully on the blade and push

down with your hand cracking

open the clove. The skin comes

right o.

INGREDIENTS

Pound jar grape leaves, washed

thoroughly rom brine and drained

1 Cup long grain rice

Cup pine nuts

1 Onion, nely chopped

Cup parsley, chopped

2 Tablespoons dried dill or table-

spoons resh dill

Cloves garlic, slivered

Cup olive oil

Cup water

Cup resh lemon juice

Salt and pepper

DIRECTIONS

1 Wash leaves under hot water. Soak them or 20 minutes and wash them

again, separating them to make sure all saltiness has been removed.

2 Parboil rice by allowing it to sit in boiling water or ve minutes;

rinse and drain thoroughly.

Combine and thoroughly blend rice, pine nuts , onion, parsley, dill,

salt & pepper.

Cut o stem rom ends o each lea. Place shiny side down. Spoon

1-2 tablespoons o the mixture on wide end, old up, old both sides in

and roll up jelly-roll style.

Line rolls very tightly side by side, seam side down, in saucepan.

Place several garlic slivers in between the layers.

Add olive oil, lemon juice, water and bring to boil. Place a small heavyplate over the leaves, lower heat, as ar as possible, cover pan and simmer

very gently until leaves are tender or about 1 to 2 hours. Every thirty

minutes check on water level, adding cup at a time i needed.

7 Cool leaves beore transerring to serving platter. Decorate with

lemon wedges.

Stuffed Grape Leaves

INGREDIENTS

10 min 10 min prep

1 (1 1/2 ounce) can garbanzo beans (drained, but save the

liquid)

tablespoons water (rom the drained can you reserved)

salt and pepper1/ teaspoon paprika

1/ teaspoon cumin

- tablespoons lemon juice (depending on taste)

1 tablespoon olive oil

tablespoons tahini

- garlic cloves, minced

DIRECTIONS

Combine all but the last 2 ingredients in a ood processor

until smooth.

Stir in the tahini and garlic.

Chill in the rerigerator and serve with pita triangles, veggies,

crackers, or on a sandwich. Enjoy! 6servings

Garlic HummusThe garlic in this delicious hummus gives it a great spicy kick!

supplements

Harness the Power


42/60


Asanathlete,youworkhardto

maintainyourmusclestaminaandflexibility.Areyourbloodvessels

whichcontinuouslycarrybloodtoyour

musclesalsoingreatshape?Scientific

evidenceshowsaddinggrapeseedextract

toyourdietmayimproveyourbloodflow

andreduceyourchancesofhavingaheart

attackorstroke,andmayalsobenefityour

dailyworkoutroutine.

Researchershavelongclaimedthat

redwine,concordandrubiredgrapejuice,

aswellashigh-qualitygrapeseedextracts,

are good foryour heart.Somestudies

indicatethatsubstancesfoundingrapes

andgrapeseedextractsmay:

Reduceyourriskofcancerandstrokes

Reducehypertension(highbloodpres -

sure)andimprovecirculation

Reduceatherosclerosis(hardeningof

thearteries)

IncreasecalorieburningNourishorgansandmuscles,helping

themtoworkmoreeffectively

Enhancephysicalendurance

Youwouldhavetoeatalotofgrapes

orraisins,ordrinkgallonsofwine,to

consumethesamelevelofactivecompo-

nentsanalyzed

inmoststud-

ies.High-qual-

itygrapeseed

extractisanex-

cellentalterna-

tivebecauseit

isapuresource

ofprocyanidins,compoundsbelievedtobe

responsibleforgrapesbenefits,without

theaddedcalories,sugaroralcohol.

How premium grape seed extracts

workGrapeseedextractshavepropertiesthatarecomparabletoanotherwell-known

molecule:nitricoxide(NO),asthetwo

havesimilarmetabolicpathways.One

patented ingredient,availableasMega-

Natural-BP,hasbeenshowntoaffectthe

flexibilityofbloodvessels.

Bloodvesselwallsare,likealltissues,acollectionof

cells.Thisgrapeseed

extract actson the en-

dothelialcells which

contributetothetone,

orflexibility,oftheblood

vesselwall.

Theinteriorofabloodves-

seliscalledthelumen.Blood

pressureincreases when thelumenisconstricted.Conversely,

bloodpressuredecreaseswhenthe

bloodvesselwallsarerelaxedand

thelumencandilate,orincrease

insize.Thiseffect,calledvasodila-

tion,helpsthebodyachievepositive

physical gainsbeyondhealthy blood

pressure.

Adilatedbloodvesselallowsan

increasedflowofbloodtohungrytis-

sues,nourishingbothsmooth(organ)andstriated(skeletal)musclesandultimately

allowingthemtobecomemoreeffective.

Morebloodflow intomuscletissues

andcells,calledperfusionorpump,is

desirabletopeoplewhoarehealth-and

fitness-conscious.

Thispowerful circulatoryeffect

l end s t h e

useofpre-

miumgrape

seedextract

toat least

threeappli-

cationsthat

appeal t o

thehealth-conscious,waistlinewatchers

andgymbuffsalike.

Benets or the Health-ConsciousAccordingtothe2006UpdateofHeart

DiseaseandStrokeStatisticspublishedinCirculation,aboutoneinthreeU.S.adults

havehypertension,orhighbloodpressure.

Itsthenumberoneriskfactorforhaving

astroke,andcontributestoheartattacks,

heartfailure,kidneyfailureandhardening

ofthearteries.Arecentstudyindicates

grape

seedex-

tractmayhelpinalloftheseareasa

majorbenefittoanyoneconcernedwith

hisorherlong-termhealth.

Resultsofthefirsthumanclinical

trialongrapeseedextractwereimpres-

sive.Participantsinthetwogroupsreceiv-ingMegaNatural-BPgrapeseedextract

experiencedanequaldegreeofreduced

bloodpressure,saysC.TissaKappagoda

M.D.,professorofcardiovascularmedi-

cineatUCDavisHealthSystem.Thats

goodnewsfortheonethirdofadultswho

mustmanagethiscondition.

Benets or Waistline WatchersThesamegrapeseedextractproperties

thatreducebloodpressuremayalsoim-

pactthemillionsofmenandwomenwho

aretryingtomanagetheirweight.Balanc-

ingenergyandactivityposesachallenge

tomenandwomeneverywhere.

Earlyresearchintotheactionofgrape

seedextractledtoitsnewroleinaclassof

dietarysupplementscalledthermogenics.

Thermogenesisliterallymeans creat-ingheat.Thermogenicsraisethe

bodyscoretemperatureand,in

turn,raisethemetabolicrateand

accelerateenergyexpenditure

(calorieburning).

Thetough equation

thats so important for

weightmanagement,calo-

riesin=caloriesout,be-

comeseasierwhenagrapeseed

productcanacceleratethecalories

burnedduringandevenafterexercise

byasmuchas60percent.

Benets or Gym BusGrapeseed extract offers anad-

ditionalbenefittothehardcoreathlete

whenthissupplementispairedwitha

well-studiednitricoxideprecursorthe

aminoacidarginine.

Arginineisasubstrateofnitricoxide,whichmeansitisrequiredfornitricoxide

productionorsynthesis.Whenpairedwith

arginine,MegaNatural-BP grape seed

extractupgrades thereaction between

arginineandENOS(anenzymefound

intheendotheliumofthebloodvessel)

toproducenitricoxide,thus giving the

athleteadoublepunch.Thiscombination

providesa boostto naturalnitric oxide

productionandworksas acatalystto

stimulate considerablebloodprofusion,orpump,tothosehard-workingmuscles.

Inclinicaltrials, thisunique ingredient

combinationhasbeenshowntoresultin

anearlyfive-minuteincreaseinphysical

endurance.

Justasyouarecarefultoselectonly

thebestqualityfoodsfortheirnutritional

value,italsomakessensetochoosea

premiumgrapeseed extractto ensure

yougetthemaximumbenefitfromyoursupplement.

MegaNatural-BP is available through

most local health food retailers. Products

featuring MegaNatural-BP include GNCs

Burn 60, Pro Performance Nitric Oxide

Maximizer and Ultimate Thermo Pump

formulas.

Harness the Powero Grape Seed Extract

Grape seed intake may enhance endurance, metabolism and your overall health

By Anil Shrikhande, Ph.D.

Grape seed extracts have properties that are

comparable to another well-known molecule:nitric oxide (NO), as the two have similar meta-

bolic pathways.


43/60



44/60


Kneeling Rear Delt Raises

Absof

I. Concentrated Ball CrunchMuscle Position and Execution:

In a seated position place eet shoulder with Hand position can be: Narrow grip elbows orward orwide grip elbows fared out. Have someone spot you and lit bar o and help youorward to starting position Step 1-Keeping arms tight, slowly come down withbar, keeping upper torso tight, take a breath beore be-ing movement Step 2-Bring the bar just blow chin level, keeping griptight. Elbow should just break 0 degrees at the bottomo this movement. Step -Slight pause at the bottom o the movement, blow

out the air on the way up. Step - Is a deeper movement that requires more fex-ibility, and could put more stress on shoulderjoint. I youeel you need to go deeper * This movement should bedone with the assistance o a personal trainer

Tips and Form: Always keep your eet fat on the ground Always keep a tight grip with a closed grip (thumbwrapped around index nger)to keep bar rom movingor slipping o your hand Narrow grip works primarily the anterior deltoids andthe upper pectorals Wide grip works primarily the anterior deltoids and themedial deltoids Release the air slowly and controlled BOUNCING at the top or bottom o exercise, couldcause uture problems with shoulder joints

II.Solid PlankMuscle Position and Execution: Seated position, with eet inside shoulder with

Bend torso and touch chest on legs Arm are on the outside o your legs, dumbbells in aneutral position Step 1 Keep eyes on the mirror, lit arm straight outaway rom your legs Step 2 Raising arms to a horizontal position, pausingslightly at the top Step Coming back down to starting position in acontrolled ashion Step Repeat Steps 1 thur

Tips and Form:

Very important to use a weight that is not to heavy Very important to keep your chest down on your legsthroughout this movement Do reps in a controlled ashion, Do not swing theweight up Pinch your shoulder blades together at the end o eachmovement

THE WO

Super-V

Sissor Crunch

.Solid Plank

By Eric Hoult B.S., Pro Bodybuilder

Special Feature: Zarah Pacheco

Photos by StevenMartine.com

muscleology series

TEEL


45/60


STEEL

Remembertoalwaysstartoutlightandslowwhenattempt-

inganyexercisesinthesearticles.Alwaysconsultaproes-

sionaltrainer,iyouarehavinganyproblemspreorming

theseexercises. Proper techniquewithmoderateweight

willalwaysgiveyoubetterresultsapposedtoheavyweight

withsloppyorm.

III. Sissor CrunchMuscle Position and Execution:

Seat on a bench with a back support and your eet faton the foor With your arms bent and elbows slightly in ront o yourbody, palms acing your body Hold dumbbells about neck height Step 1-Inhale then press dumbbells overhead, and rotatedumbbells to neutral position hal way up Step 2-Blow out your air, and nish rotating dumbbellsuntil palms are acing away rom the body Step - Slight pause at the top o movement and repeatsteps

Tips and Form: These should be done at a moderate tempo Try not let the dumbbells go to wide on the way up Always keep a tight Closed Grip Keep torso upright and tight in the seat Always use one fuid motion throughout movement- NOBOUNCING

VI. Super-VMuscle Position and Execution: Stand with eet hip to shoulder width apart, holding cable

in a neutral position (palm acing side o leg) Keep your eet fat on the ground, keeping the weightbalanced on the whole oot Oset your eet (one oot back), on the side that youare doing the side raises Hold on with none work hand to keep body square Step 1-Hand on side in neutral position Step 2-Raising up arm in controlled ashion Step -Raising arm to a horizontal position Step - At the top o each movement, remember tosqueeze, and a pause slightly at the top

Tips and Form: Always keep your shoulder square Keep your knees slightly bent Always start o with a light weight to warm up theshoulder joint This exercise makes a really nice nishing movementFor more inormation on Muscleology videos, clothing,products, and nutritional inormation Call 1-77-2- or visit us at our website muscleology.com

RKOUT

Concentrated Ball Crunch

HEALTHLY DOES NOIn the KitchenwithGina Ostarly


46/60


Iyouletit,beinghealthycanbecomeboringandblandinthe

kitchen.Eatingcleandoesnothavetobesavorlessintaste.Look

ornewandcreativewaystoaddtangtosomeoyourolddishes

orcontinuedsuccessinthekitchen!

Changingromolivetococonutoilwillgivemanyoyouroldreci-

pesanewspinonfavoraswellasabundanthealthbenets!

Itriedanewsh,Kingclip,orthisrecipe.Ieataalotoshand

wantedtotrysomethingnew.Itcanbeshysmelling,butisnot

shyintaste.

Filletsaregenerallythick,soaddalittlemorecookingtime.Ap-parentlyKingclipisromtheeelamily(andarguablynotash),

butveryfavorulandwithoutanybones.Itisrmerthanmost

whitesh,closertomonkshthanafakywhiteandholdswell

whilecooking.Dontbearaidtoexperiment.Theworstthing

thatcanhappen,isyoundoutyoudontlikeit.

kingclip& shrimpveggiestir ry

photos by Walt Ostarly



47/60

My 2007 USA Bodybuilding


48/60


Aew weeks ago I had the pleasure,

and the honor, to compete at the

2007 NPC USA Bodybuilding &

Figure Championships promoted by Jon

Lindsay in Las Vegas, Nevada. I must say

that this was not only a challenge but also

a lielong bodybuilding goal that I had set

or mysel 1 years ago when I rst started

bodybuilding.

I competed at a weight o 1-lbs,

believe it or not, and placed th on the wel-

terweight class (which is a class between

the lightweights and the middleweights).

The key thing is that in order or one to

compete at this show one must qualiyby winning or taking at least second on

a Level V bodybuilding contest which

is what is called a National Qualier.

Because I was not qualied, I rst had to

compete at Peter Potters NPC Southern

States Championships a couple o weeks

prior to the USA. I won the welterweight

class there and then or the rst time in

my lie, put mysel through the rigorous

challenge o achieving another all time

best condition in a couple o weeks.One thing I love about bodybuilding

competition is that by perorming it, one

can always learn a ew things that can be

applied to the rest o your lie. Through this

years preparation I learned a ew things:

1. Put Your Best Foot Forward:I you decide to do a bodybuilding com-

petition, simply put your absolute best

eort at ollowing all the components

required o a contest preparation. I you

do that, inevitably you will achieve your

best condition ever, and by doing so, you

already become a champion. Let the judges

place you where they eel you should

go and regardless o where you place,

just be happy that you did everything in

your power to get in your best shape ever

and be proud o yoursel. By approach-

ing bodybuilding competition with this

mindset, it becomes a positive experiencethat regardless o placing, you will cher-

ish or the rest o your lie. This mindset

was key or me also to be calm at all times

and not worry about who might show up.

I just knew I was in my best shape ever.

photo by Lina RiveraAbout The AuthorHugo Rivera, About.coms Bodybuilding Guide and ISSA Certied Fitness

Trainer, is an internationally-known best-selling tness author o over books on

bodybuilding, weight loss and tness, including The Body Sculpting Bible orMen, The Body Sculpting Bible or Women, The Hardgainers Bodybuilding

Handbook, and his successul, sel published e-book, Body Re-Engineering.

You can visit Hugo Rivera at www.bodybuilding.about.com, at www.HRFit.net,

and his new site www.loseatandgainmuscle.com.

y y gBy Hugo Rivera


Championships Experience


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2. It Is All In The Mind:To me, preparing or a bodybuilding

contest is really much more o a mental

endeavor than a physical one; it is all in

the mind. I you ever embark on such anendeavor, be very clear about the reasons

you are doing it (which in my opinion

the reason should be to achieve your best

shape and to get to know what you are

made o), and use those reasons to drive

you through all o the adversities that you

will nd. And believe me, adversity will

show up when you least expect it! It may

show up in the orm o added stress at

work, low energy levels, ood cravings,lunches at work, birthday parties with

plenty o bad oods, insomnia combined

with a voracious appetite, etc. It is your

job to remind yoursel constantly o the

reasons you decided to choose such a chal-

lenging endeavor and not only go through

with the contest preparation fawlessly but

also do it with a smile and do not make

those around you (such as your amily and

co-workers) miserable.

People always ask my wie and soni I am cranky as I do a show and they are

always bafed when they both shake their

head and say that I am the happiest camper

ever. I may be very lethargic at times but

even then I keep smiling. Even when I am

aced with adversity I just keep my cool

and keep going. For instance, I lost my cell

phone ater the pre-judging at the USAs.

However I just gured that eventually it

would either appear or I would just use my

cell phone insurance and get me a new one.

I did not let that negative event bother my

mindset in the middle o a bodybuilding

show. As a result, I remained unaected,

just ocused on the task at hand and the

cell phone was turned in by someone at the

oce where the event was held and thus

given to me on the ollowing day.

So be strong mentally and know that

i you want something bad enough (which

in order to do a bodybuilding competitionyou really need to want it) then you can

accomplish anything provided you are

determined enough to ollow through with

the plan that will get you rom A to B.

3. Become As Machine Like As Pos-sible, Especially When It Comes ToFood:Many bodybuilders torture themselves

dreaming about cheat oods and what they

would love to be eating. In my opinion,

this sort o behavior is a sure re way to

torture yoursel throughout the contest

prep and to get into a bad mood due to the

act that you cannot have such oods. The

most successul competitive bodybuilders

however learn to not even think about that

and only ocus on what they will look like

onstage and as a result everything they

do helps to achieve that look. Thereore,there is not thought about cheating; reason

why I can take my amily to eat at a nice

restaurant and I simply eat my ood as they

enjoy theirs.

Along the same lines, when you

wake up tired in the morning and know

that you have to do your morning cardio-

vascular exercise, do not even think about

it; just do it! Become a machine with a

clear and set schedule, and execute that

schedule without any emotion regardlesso how you eel. Only envision the end

result which is you looking your best

ever in ront o your amily and riends.

4. Enjoy The Journey:I always say to enjoy the journey as

though it is very challenging, it goes by

quick. When you are on stage, cherish

every second up there as that time goes

by even quicker. And o course, always

take something that you learned rom the

experience and apply it to other aspects

o your lie.

ConclusionOne last thing I would like to note is that

bodybuilding or gure competition is more

o a team eort than what most people

think. Full amily support, the aid o a

good trainer and the encouragement o

your riends can make a huge dierencein the whole outcome. Make sure that you

thank those people who help you out each

and every day as without your team it will

be very hard or you to be successul at

bodybuilding (or gure) competition.

7 Tips To Balancing Your Bodybuilding Contest Preparation With Lie

Preparingforabodybuildingorfigurecompetitionmakeitdifficultformostpeople

togothroughtheircontestpreparationwithoutaffectingotheraspectsoftheirlife.

Manytimeswehaveseencompetitorsdoreallywellontheircontestpreparationbut

onlywhileheavilyneglectingfamilytime,relationshipsandevenwork.

Here are some tips on how to balance the rest o your lie with the rigors o

getting ready or a bodybuilding or fgure show, i you ever choose to do one.

1. Choose The Right Time To Do A Bodybuilding or Figure ShowPick a time when other things in lie will aect your contest preparation the least. For

instance, i you are getting married in the next 12 weeks or starting a new job, then it

is probably not a good time to get ready or a bodybuilding or gure show. Pick a time

when your lie is reasonably stable and with no major problems in progress.

2. Manage Your Time Properly And Plan AheadCreate a daily schedule that allocates time or your training, your work and even amily

time. We like to weight train and do our rst cardio session in the morning i possible

and then do the second cardio right ater work.

3. Anticipate Schedule Conficts And ProblemsThe better you can anticipate problems and schedule conficts the easier it will be to adapt

your schedule and continue with your contest preparation through them. For instance,

i you know that in an upcoming week you have a business trip, prepare in advance and

plan or that so that your contest preparation does not get impacted adversely.

4. Do Not Expect Everyone Around To Adapt To Your Mood SwingsMany times dieting causes one to become anti-social. Even when not in the mood to

talk to people just smile and be polite. Express the act that you do not eel well dueto the low energy levels created by tons o exercise coupled with low calorie dieting.

Maintain a positive attitude and when you dont eel good just ocus on your tness

goal and how you are going to look onstage. Do not expect others to take mistreatment

because they are competing.

5. Do Not Use Your Bodybuilding Competition To Avoid Lie ProblemsSometimes problems come up as one is getting ready or a bodybuilding or gure show.

Use your time management skills to ace and resolve problems as quickly as possible.

Do not use your contest preparation as an excuse to avoid them.

6. Make Sure That Your Diet Is Properly Planned Out And The Food PreparedKnow what to eat and when to do so in advance. Your meal times should be part o

your daily schedule. Also, prepare your ood in advance and carry the ood with you

at all times on a cooler. Without this sort o planning and preparation it will be impos-

sible or you to get ready or a competition. I would recommend always that you hire a

bodybuilding coach (i you are really serious about competing) as him or her can show

you not only the diet/training part but all the other aspects that are part o the sport as

well such as presentation, posing, suits, etc. In my case, I know that without the aid o

my trainer Tim Gardner I would not have been nearly as successul as I have been in

my competitions as there are just too many details involved in competition.

7. Make Sure You Get Proper SleepGetting proper sleep will help with your recovery and also to maintain high energy

levels and thus a better mood. Make sure that you adhere to your schedule and go to

sleep at the designated time.

NaturalMuscleSeptember07 49

p p p


50/60


BODYBUILDING.COM

t th


51/60


T

he Vyotech 27th

annual LA Body-

building, Fitnessand Figure Champion-

ships always bring a stun-

ning display o physical

talent. Caliornia is well

known or some o the

best physiques in the

nation but this show has

another reason it seems to

be a step above the typical

armature event. The 11

competitors who werein the LAs know this is

the last chance to qualiy

or the NPC USAs held

one-week ater

in Las Vegas on

July 27 and 2.

The USAs is an

IFBB Pro quali-

er and had over

00 Bodybuild-

ing and Figure

athletes all gun-

ning or their

Pro card. Go to:

www.Flexon-

line.com or the complete

list o competitors were

on stage in Vegas.

Many athletes who

desire to become an

IFBB Pro use the LAsor a stage warm up i

they have already quali-

ied. Many more who

have not qualiied and

want to go to the

USAs have this

one last shot.

You can

eel the excite-

ment in the Vet-

erans Memo-rial auditorium

and the atmo-

sphere has the

electricity that

only high qual-

at the

By:BrendaKelly

ity level competitors

can bring to a crowd. I

was there supporting mygirlriends, Laura Cole-

man who competed in

the Figure class C and

Venus Ramos who com-

peted in Fitness. They

both won their catego-

ries! Congratulations

to all o the winners

and competitors. You

all looked amazing. For

complete contest resultsand placing go to: www.

GetBig.com.

IFBB Pros Gina

Al io t t i and

Bob Cicheril-

lo were the

em cees o r

the evening

awards show

and the audi-

ence is packed

with celebri-

ties. I was at

the Bodybuild-

ing.com booth

and here is the impressive

list that stopped by to say

hello - IFBB Pros Quincy

Taylor, Melvin Antho-

ny, Chris Comier, Kevin

Levrone and Eric Buiwho was on the judging

panel. IFBB Fitness Pros

Tanji Johnson, Kristen

Nicewarner and Cynthia

Bridges-Sata-

lowich, IFBB

W o m e n s

Bodybuilding

Pros Cathy

L eFr an co i s

and MarikaJohanasson,

Bodybuilding.

com writer and

model Maria

Kang and my

2007LAChampionshipsgood riends Lauren Powers and Scott

Minard all came to hang out and we all had

a blast. Photographers were snapping awaylike crazy as you can imagine with all o

this star power watching the show.

The Bodybuilding.com booth rocked

and we gave away tons o cool ree mer-

chandise. A special thank you to Abbas at

ProFight or some awesome samples. The

crowd loved them! Tank you also to Marc

at www.BodyTemple.net or the swingy

sexy skorts you gave to Marika and I.

They were hot!

One o the highlights o the night onstage was a pose down rom the Mens

Bodybuilding USA qualiers who were in

the audience! They all looked in abulous

shape already and we knew the judges in

Vegas were going to have their work cut

out or them.

Jon Lindsay Productions puts on

spectacular events including the LAs and

USAs. Go to: www.Muslecontest.com or

a complete schedule o upcoming contests.

Buy a ticket and get motivated just being

around all o these dedicated athletes. Get

an autograph and snap a PIC with your

avorite Bodybuilder or tness model, pick

up some ree samples, shop or the latest

tness apparel and jump start your exerciseplan. Who knows? The next time a national

Pro qualier comes up; YOU just may be

on stage receiving YOUR Pro card.LauraColeman

THE NEW SILENTskin cancer

Studies have shown that sunlight is actually needed to

prevent certain cancers (lung, colon, breast and prostate ),

diabetes, multiple sclerosis and asthma. However, people

can oten get too much o a good thing. You have to be

careul when you go outdoors. I you want to prevent skin

cancer, it is very important to ollow these steps.


52/60


KILLERM

ary Katherine Grant was a successul -year-

old career woman who managed hospitals with

hundreds o people, traveled the world, enjoyed

golng, and loved spending time in the sun.

The latter is what took her lie.

Weve heard it all beore: Dont talk to strangers,

be careul when alone at night, smoking isnt good or

you but never the sun can kill you! Our amily, like

thousands o other amilies, learned the hard way: it can.

And now, with all the talk about the disappearing ozone

layer and environmental/global warming, there is a des-

perate need or much more awareness o the dangers o

the sun, and skin cancer.

I wish my aunt realized the dangers beore skin

cancer cut her lie short.When we think o the eects o the suns rays on our

skin, we usually think about the exposed areas o our bod-

ies and our ace. Those dreaded signs o aging we begin

to see in our 0s, as well as the pain o a good sunburn,

immediately come to mind. But the eects o the sun on

the scalp are rarely considered, i at all.

This easily overlooked area o skin, hidden by a ull

head o hair, is where it started or my aunt.

Ater her hairdresser told her o a small, irregu-

larly-shaped mole hidden by her hair, my aunt visited

her dermatologist or a checkup. The news was grim:cancerous melanoma. Ater more visits to her derma-

tologist, and then many more skin experts, my aunt was

diagnosed with STAGE skin cancer the nal stage

immediately beore the terminal phase, Stage . There was

little all those specialists could do. She had no previous

symptoms. No pain. No weakness. My aunt elt great,

looked even better and traveled the country weekly. But,

she was rapidly dying.

Ater multiple surgeries over three years, various

expensive medications and treatments, the cancer spread

deeper into her skin, into the dermis. The specialists tried

to stay ahead o the aggressive cancer by removing the

cancerous areas, including a our inch by our inch plate o

her scull, but by then the cancer had spread throughout her

body. It attacked her lymph glands, her bone, her brain.

She suered a stroke that rendered her let side unusable.

On a Wednesday aternoon, my aunt took hersel to the

hospital complaining o a headache. She slipped into a

coma. Three days later, my aunt died rom a silent killer

that started rom a small, almost unnoticed mole. She

died rom skin cancer.My aunt was one o the estimated 10,710 people in

200 who passed away as a result o skin cancer.

Once she was diagnosed, there was nothing I could

do to help my aunt, but I can help my clients, others,

and mysel by bringing this subject to the oreront. As a

proessional e

Documents

Natural Muscle - September 2007