October 2000 - Parrillo Performance · 2018. 3. 6. · December 2000 4 John Parrillo’s PERFORMANCE PRESS Orderline: 1-800-344-3404 make it. How amazing! That is Ironwill! Lungs

A Monthly Magazine For All Bodybuilding, Fitness and Endurance Enthusiasts

October 2000

Bob Cicherillo, 2000National Physique

Committee USABodybuilding & Fitness

Champion, Super-Heavyweight Class

John Parrillo’sPERFORMANCE PRESS

PUBLISHER

John Parrillo

EDITOR AT LARGE

Marty Gallagher

DESIGN DIRECTOR

Jim Reed

CONTRIBUTINGWRITERS

Marty GallagherMaggie Greenwood-Robinson, Ph.D.Ron HarrisArt Roberson,Ph.D., MDCliff Sheats, M.S., Ph.D.Pavel Tsatsouline

CONTRIBUTINGPHOTOGRAPHERS

John ParrilloBill Wolf

is published monthly. Thesubscription rate of oneyear (12) issues is $19.95($29.95 in Canada andMexico and $49.95 in allother countries). ©1999by John Parrillo. All RightsReserved. For advertising place-ment information, pleasecontact Parrillo Perfor-mance at (513) 874-3305or by e-mail [email protected]. Imagesetting and print-ing by Gardner Graphics,(513) 527-8940. ContactScott Clifton for service in-formation.

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Features

44444 Best Seats in the HouseChampion in-line skater checks out the Ironmanby Marcia Yager

John

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John Parrillo’s

PERFORMANCE PRESS

Columns

On the Cover : In-line skater Marcia Yager

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44444December 2000

The Bench PressTen technique tipsby Marty Gallagher

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77777Henry LovelessCrushing the competitionby Marty Gallagher

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Mentoring and Personal Trainingby Bryan Daskam

Amazing Arginineby John Parrillo

ATP (Adonisine Triphosphate)by John Parrillo

Ab Pavelizer™ F.A.Q.sby Pavel Tsatouline

The Fitness Reportby Heather Picken

Smoothie Dietingby Maggie Greenwood-Robinson, Ph.D.

Pump up Your Dietary Ironby Cliff Sheats, M.S., Ph.D.

Supplementsby Ron Harris

The Naked CowboyA testimonialby John Robert Burke, a.k.a. the Naked Cowboy

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Cold weather is fast approaching and it’s time to cover up thatfabulous physique. But if you are gonna go, go in style. Go incomfort. Go in Gator’s Gym Bodybuilding Gear. The best looking,longest lasting bodybuilding clothing available. Gator’s highquality material delivers comfort and style without compromisingwear. Available through Parrillo Performance at 1-800-344-3404or 513 874-3305. Or visit our web site: www.parrillo.com

4 John Parrillo’sDecember 2000 PERFORMANCE PRESS Orderline: 1-800-344-3404

make it. How amazing! That isIronwill! Lungs of iron, muscles ofiron and minds of iron. Being therein person gave me the true mean-ing of Ironman Hawaii.

This year’s event had 20,000spectators, 1599 participants and8000 volunteers. NBC will airthe show for 2 hours on Nov. 12th,from 4-6pm. If you need some mo-tivation or inspiration to begin yourfitness program then this is oneevent you don’t want to miss.

Being a trainer, a coach and aprofessional inline speed skatermyself, I was electrified with whatI had witnessed and the people Imet. Not only were we in the audi-

ence of the greatest enduranceathletes in the world, we at-tended a seminar with LanceArmstrong’s coach ChrisCarmichael, Troy Jacobson whointroduced Spinervals for Spin-ning. Johanna Ziegler, whoplaced 4th in this year’s Olym-pic Triathlon, Dave Scott anIronman winner many times, andJoe Friel an author of manytraining books, one in particular,The Triathletes Training Biblewere there. Not only did we getpictures, but autographs as well.This was the Mecca for under-standing diet, supplements andtraining for an endurance event.The information was pricelessand gave me a new perspectiveof training.

But first, let’s put all this intoperspective and talk about thebasics of endurance. You may

never have the desire to do an en-durance event like the Ironman butwould like to know what it meansand how you can enhance yourperformance or fitness level withjust a little more endurance. Let’sstart by defining the 2 types of en-durance-Cardiovascular and Mus-cular. They go hand in hand.

Cardiovascular or Cardiorespira-tory endurance, also referred to asAerobic Fitness, describes the abil-ity of these systems (heart, lungs,blood vessels) to deliver an ad-equate supply of oxygen to themuscles. Blood must flow from theheart through the blood vessels tothe lungs to pick up oxygen that can

WWWWWitnessing titnessing titnessing titnessing titnessing the Khe Khe Khe Khe Kona Irona Irona Irona Irona IronmanonmanonmanonmanonmanFFFFFrrrrrom tom tom tom tom the Beshe Beshe Beshe Beshe Best Seatst Seatst Seatst Seatst Seats

in tin tin tin tin the Househe Househe Househe Househe Houseby Marcia Yager

WWWWWitnessing titnessing titnessing titnessing titnessing the Khe Khe Khe Khe Kona Irona Irona Irona Irona IronmanonmanonmanonmanonmanFFFFFrrrrrom tom tom tom tom the Beshe Beshe Beshe Beshe Best Seatst Seatst Seatst Seatst Seats

in tin tin tin tin the Househe Househe Househe Househe HouseMarcia Yager is the 2000

Master Indoor & OutdoorSkating National Champion;1997 86-Mile MarathonRecord Holder; a 20 timeNational Champion...to namejust a few of her athletic ac-complishments. She is alsoabout to become a ParrilloCertified Personal Trainer.

The Ultimate EnduranceEvent is the World Champion-ship Ironman Triathlon in Kona,Hawaii. It starts with a 2.6-mileswim, 112-mile bike ride with50mph gusts of wind and 90 de-gree temps and then a 26.2 milemarathon. All to be completedwithin 17 hours. Now, that is anendurance event!

I had the privilege of havingone of the best seats in thehouse: the start and the finish.Myself, Mary Soller from Cincin-nati (and who is training to do anIronman next year), and AllisonHoukes, a friend who we met fromAustralia became the Ironmanspectators. We had to be at the seawall at 4:30 am and stayed at thefinish until 12:30 that evening tomake sure we kept the best seatsin the house. We saw the 1st per-son finish, the last person finish, wecheered, we cried, we danced andbecame overwhelmed when wesaw a women come in with onlyone arm and one leg. And on topof this you have to qualify in an-other Ironman to be able to partici-pate in Hawaii. Some people never

5Info-Line: 513-874-3305 PERFORMANCE PRESSJohn Parrillo’s December 2000

gaining muscular endurance is cy-cling or spinning. Cruise intervalsis a great workout session whereyou cycle or spin for 10 minuteswith resistance, 10 minutes with-out resistance, and 10 minutes onagain. Doing 2 to 3 sets of thesecruise intervals will develop mus-cular endurance.

Another is circuit training. Thisis a form of strength training withlittle rest between sets of weighttraining maintaining a target zoneheart rate for 20-25 minutes duringyour circuit training.

If you’re training for arunning event-anything over45 minutes, you must work ata target zone heart ratebetween 50-80% of yourmaximum heart rate tosustain the distance or lengthof time. This will increaseyour aerobic state (being ableto breathe comfortably) foran extended period of time. Icall this “my second wind”.

Last, but not least, is my favorite:inline skating on a circular course.Skating down one side of a hill andclimbing up the other. The ideal dis-tance for this is .6 mile to 1 mile.with each side being equal in dis-tance. As you begin to descend,get into a tuck position without put-ting your hands on your knees andyou will feel your large musclegroups contracting for about 20 sec-onds and then as you begin yourclimb your quadriceps and ham-strings will both be working andcontracting simultaneously. Thisis very difficult to do but results ingreat gains for muscle enduranceand in trying to increase the lengthof time you spend on your skates.

be delivered to the muscles.Aerobic training, (the ability to

sustain an activity without fatigu-ing the lungs) will enable you to trainfor a longer period of time. Itdoesn’t matter what sport you aredoing because when you run out ofbreath early in the activity beingperformed then you need work onyour cardiovascular endurance oraerobic fitness levels.Any time wecan last longer through our work-outs or training sessions the moreefficient our fitness level becomes.I always refer this as a “secondwind”. My second wind gives mea barometer of my cardiovascularcondition. Your lungs must be ingood condition to endure more workover a longer period of time.

How can you achieve the aero-bic level of fitness you need forthose grueling workouts? Any ac-tivity that involves using your lungsas the main source to deliver theoxygen and nutrients to the bodywould be running, swimming, cy-cling, inline skating to name a few.Depending on what you are tryingto accomplish will determine thelength of time you need to performthese activities.

If you’re training for a runningevent (anything over 45 minutes),you must work at a target zone heartrate between 50-80% of yourmaximum heart rate to sustain thedistance or length of time. This willincrease your aerobic state (beingable to breathe comfortably) for anextended period of time. I againcall this “my second wind”.

The second part to the basics ofendurance is Muscular. This is thenumber of repeated contractions amuscle or muscle group can per-form against a resistance withoutthe muscles fatiguing, or the lengthof time a contraction can be heldwithout failing.

A few activities you can do for

If you can go about 10 to 15 lapsthat is ideal with a target zone heartrate between 50-80% of yourmaximum heart rate.

Both cardiovascular and muscu-lar endurance will give you a higherlevel of fitness and you’ll be able tolast longer for whatever goals youare trying to accomplish.

Critical to endurance training issupplementation with Parrillo prod-ucts. Essential Mineral ElectrolyteFormula™ will balance the miner-als and electrolytes needed to func-tion at optimum levels.

Parrillo Muscle Amino For-mula ™ will give your body thefuel you need for hard training whenyour body starts to use its ownmuscle for energy. The branched-chain aminos can stop the musclebreak down and can be metabolizeddirectly in the muscle

Parrillo Liver Amino Formula™is an important supplement for en-durance training. Heme iron is themain ingredient in hemoglobin, theoxygen-carrying molecule in theblood. Without adequate iron, theoxygen delivery system won’t workwell, nor will oxygen be burnedproperly inside the cells. Extremetraining breaks down hemoglobin,leaving your body with a weakenedability to distribute much-neededoxygen to the muscles. To avoidthese problems in training, use liveraminos that are loaded with de-fated liver which is the best sourcefor heme iron.

Being an endurance athlete, I liveand die to take these products.Without Parrillo on my side I couldnot perform at the Pro level of mycompetitors.

I’d be glad to answer any ques-tions you have regarding trainingschedules and adding endurance. E-mail me at. [email protected]

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Parrillo’s unique methodology has aided Olympia winners, IFBBprofessionals, and more national level bodybuilders andprofessional athletes than you can shake a stick at.

Here’s the deal: come to Parrillo Headquarters in Cincinnati andon Saturday get a session supervised by none other than JohnParrillo and ably assisted by Bryan Daskam, Head Trainer of theParrillo Certified Personal Trainer Division of ParrilloPerformance.

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Always use a spotterAlways use a spotterAlways use a spotterAlways use a spotterAlways use a spotter.....Whether human or mechani-

cal, a spotter is critical forbench pressing. Without aspotter you can’t work out ashard, and there is an increasedrisk of injury.To stimulatemuscular gains in the benchpress (or any other exercise)you need to work close to theedge of your capacity. Noth-ing will ruin your day fasterthen missing the last rep of alimit bench press two-inches fromlockout. In lieu of spotters you canbench in a power rack with totalsafety. Simply set the bottom pinsjust below the bottom-most positionof your bench. If you get caught,lower the bar to your chest, deflateuntil the barbell bottoms out on thepins and scoot out underneath.

Learn how to giveLearn how to giveLearn how to giveLearn how to giveLearn how to giveand receive a handoff.and receive a handoff.and receive a handoff.and receive a handoff.and receive a handoff.You have undoubtedly seen beefy

men standing over one another whilethey bench press their monstrousweights. They are ‘lifting off’ and‘spotting’ each other. Pushing aloaded barbell off the supports andshifting it into pre-bench position isa deceptively tricky proposition. Atop bench presser will establish theoptimal body position, set his grip,and then have a partner assist him inmoving the weight into position. Atthe conclusion of the set, the spot-ter guides the barbell back to thesafety supports. A proper liftoff isidentical to the Goldilocks prescrip-tion: not to much (liftoff), not toolittle (insufficient spotter help), justright.

Lower the bar underLower the bar underLower the bar underLower the bar underLower the bar undercontrol.control.control.control.control.

Good benchers lower the weightslowly and precisely, then power the

weight upward. Bad benchers lowerthe weight quickly and loosely, thenpush it up slowly, awkwardly. Theslow and precise lowering used by atop bencher exponentially buildsmuscle tension - which in turn buildsmuscle size and strength. Inhale onthe eccentric, lowering portion andexhale near the top of the concen-tric portion. The exact point wherethe lowering ceases and the raisingportion commences is called the‘turnaround’. A smooth turnaroundin the bench press is dependent upona precisely positioned ‘release’.

PPPPPower the bar upward.ower the bar upward.ower the bar upward.ower the bar upward.ower the bar upward.Attempt to push the barbell as

powerfully as possible through ev-ery inch of the concentric portionof the bench press. This is a learnedskill and speed is relative to thepoundage and reps. Regardless of thesituation; the champion bencherthinks power as he/she blasts the bar-bell to lockout. A competitive benchpress is paused at the chest beforebeing pressed to arm’s length. A tightrelease followed by a precise turn-around and an explosive hole-blastwill create momentum that will glidethe barbell past any sticking pointsnear completion. All top benchersare explosive.

Use exact body position.Use exact body position.Use exact body position.Use exact body position.Use exact body position.

Top benchers position theirfeet, shins, thighs and butt inexact position. The spine isarched and the shoulders aredug into the bench high on theupper back. A hand should beable to pass between the benchand lower back of a properlyarched lifter – between the twincontact points: butt and upperback. Arching turns a flatbench into a decline bench anda lifter can invariably bench

more poundage in decline mode thanlying flat as a pancake. The verybest benchers use a subtle, yet in-credibly powerful leg drive to blasta limit bench press upward. Thelifter pushes down on the floor withhis feet at the exact instant of theturn-around. The leg drive is relayedback and upward, through the torsoand into the shoulders. The timingis such that the jolt arrives at thedeltoids, pecs and triceps at the ex-act instant the down becomes up.A well-timed leg drive can add fiftypounds to a big bench.

Breath in precise patterns.Breath in precise patterns.Breath in precise patterns.Breath in precise patterns.Breath in precise patterns.As the lifter breaks the bar from

the supports he/she should forciblyexhale (sharp and loud) as they pushupward on the bar. Once the bar ispre-positioned, the lifter inhalesdeeply as the barbell is lowered tothe chest. Time the inhalation so thatthe chest is maximally filled,smoothly and in time, as the bar islowered to touch the chest. The airis held during the turnaround andblast-off. Two schools of thoughtexist over the timing of the breathexpulsion: one group advocates ex-pelling the air smoothly from three-quarters locked-out until completelockout. A second school of thoughtadvises to simply hold the inhalationuntil complete lockout, then forcibly

The Bench PressTen technique tips from Marty Gallagher


exhale the breath while the bar is sup-ported on locked arms. Inhalesharply, as though attempting to suckthe air out of the room as you com-mence the next rep. Practice breathsynchronization patterns religiously.

Cycle reps.Cycle reps.Cycle reps.Cycle reps.Cycle reps.Complacency is the enemy of pro-

gressive resistance training and staleworkouts, where no discernableprogress is made. It can be avoidedthrough rep cycling. In the benchpress (and its bio-mechanical cousin,the incline press) staleness is side-stepped by varying the rep rangeevery four weeks. Typically, a cham-pion bench presser will concentrateon a single rep range for a month,then shift to another rep range andthen another and another.. This con-cept is known as periodization, orcycling, and is designed to anticipatethe onset of staleness before it oc-curs. Cycling template examples?How about four weeks of 12-rep setsfollowed by four weeks of 8-repsets, then four weeks of 4-reps setsand finally four weeks of 2-rep sets.At the conclusion of this 16-weekmeso cycle containing four (four)week micro cycles, the bench mas-ter would strive to set a new per-sonal record. Then using this recordas a new benchmark, he would com-mence another meso cycle. Perhapsthis time he might use four microcycles of 15-reps, 10-reps, 5-repsand finally 3-reps. These cycle ex-amples are used for peakingstrength.

Become a technician.Become a technician.Become a technician.Become a technician.Become a technician. Bench pressing appears crude

and coarse to the novice. To a trainerwith a decade or so under his belt,the bench press is exasperatinglycomplex. This skewed perceptionis the result of having a trained eyeand knowing nuance. The idea is tostudy your own bench technique andthen strive to improve by upgradingthe individual components that com-prise a technically superior benchpress. Study the good benchers,

noting their touch-point, the degreeof elbow angle on the descent andascent. What is their foot and buttposition? How much arch do theyuse? What is the motor-pathway ofthe barbell as it moves from chest tolockout? Ask questions and developan eye for technique.

The number one mistakenovice bench pressers make ishitting the bar too high on thechest. The ideal touch-spot isthe highest level of the pronetorso – the nipple latitude ofthe chest cavity. When wetouch low on our chest, weplay to our bio-mechanicalstrengths. Whereas a hightouch point – one thattouches from mid-pec toclavicle – leaves no room tomaneuver once a stickingpoint is encountered.

TTTTTouch the barouch the barouch the barouch the barouch the barlow on the chest.low on the chest.low on the chest.low on the chest.low on the chest.

The number one mistake novicebench pressers make is hitting thebar too high on the chest. The idealtouch-spot is the highest level of theprone torso – the nipple latitude ofthe chest cavity. When we touchlow on our chest, we play to ourbio-mechanical strengths. Whereasa high touch point – one that touchesfrom mid-pec to clavicle – leaves noroom to maneuver once a stickingpoint is encountered. A low touchpoint allows the savvy lifter to applya gentle, rearward arc when rep-end-ing resistance is encountered. A topbench presser will use a slow release,allowing the bar to touch the high-est point on his chest for a beat, then

use an explosive turnaround and firethe weight straight up. If he encoun-ters resistance past his capacity, aseasoned pro will allow the bar tobegin a slight, semi-elliptical arc backto the racks. This curved glide pathallows the triceps to push along aneasier motor-pathway.Don’t get caught up in theDon’t get caught up in theDon’t get caught up in theDon’t get caught up in theDon’t get caught up in the

technical minutiae.technical minutiae.technical minutiae.technical minutiae.technical minutiae.Yes, benching can be complex;

however, don’t let a physical exer-cise become a mental one. Incor-porate a single new innovation perweek - and no more. Let’s not getmentally constipated over benching.Gradual incorporation allows you torevamp your technique with mini-mum disruption to your training.Plus, one new technical wrinkle perweek is about all any individual, nomatter how astute, can successfullyincorporate. Lay out a ten-weekcycle, starting realistically and tak-ing no more then 10-pound jumpseach week. Add one technical inno-vation per week and at the end often weeks you’ll be handling a hun-dred pounds more then you startedwith, utilizing ten new techniques.

TTTTTo pause or not to pause,o pause or not to pause,o pause or not to pause,o pause or not to pause,o pause or not to pause,that is the question.that is the question.that is the question.that is the question.that is the question.

Top bench pressers are aboutevenly divided as to whether or notto pause each rep or use a touch-and-go style. Some swear that deadstops on every rep are the key tobuilding a big bench whereas otherequally prestigious bench pressersprefer to use a slight rebound at theturn-around. Champs like Ed Coan,powerlifting’s version of MichaelJordan, mix and match, using asubtle blend of both. This is prob-ably the best advice we can offer.Do not bounce a bar off your chest!A slight precise rebound is light yearsdifferent from an out-of-controlbounce. Muscle rips, tears and pullsawait the individual that free-fallbounce limit poundage off theirchest.


Henry Loveless crushes

the competitionHenry Loveless crushes

the competition

Parrillo Certified Personal Train-ers are not all show and no go, tothe contrary, PCPTs can not only talkthe talk, they can walk the walk. Mr.Henry Loveless, owner and propri-etor of Changes One, one of the pre-mier personal training facilities in theSt. Louisarea, enteredand won theM i s s o u r iS t a t estrongmancompetitionthis pastSeptember16th. Henrys t a r t e dthings out bywinning thetire toss. Heturned a 600-pound tire,end over end,for 80 feet. Inthe secondevent, com-p e t i t o r sdragged a sledloaded with250 poundsfor twolengths (upand back) of a40-foot course before having to goa final 40-foot length with 500pounds in the sled! Henry took sec-ond and indicated that his lack ofheight (compared to the other com-petitors) hurt him in this event, “Thetaller guys could hold the sled at ahigher angle as they dragged it andthis lessened the friction.” Still, sec-

ond place wasn’t anything to sneezeat and he was in the lead going intothe third event, the farmers walk. Inthis jolly event, competitors had towalk as far as they could carryingtwo 200-pound dumbbells. Henrywon this event outright walking 60feet before dropping the two mon-

ster weights.In the onearm dumb-bell press,H e n r ysnatched vic-tory fromthe jaws ofdefeat when

he pressed a 140-pound dumbbellfor a single rep. “I missed 130, madeit and then went on to push 140 forthe win.”

The Marquis De Sade must have

devised the last event. The eventwas a backbreaking relay in whichthe already exhausted athletes placedheavy objects on a 4-foot high table.They started off with a 250-poundanchor and chain. Next, a 250-poundkeg of beer (and these are treacher-ous). The liquid sloshes from sideto side as the keg is hoisted up. Notfinished, the strongmen then tack-led a 175-pound stone, perfectlyround. The next weight was a 225-pound, 10-foot long pole withhandles. For the grand finale thehuffing and puffing musclemen hadto deal with putting a 275-poundrock on the four-foot high table.“My cardio conditioning really cameinto play. I am a bodybuilder and Iblew away all the powerlifters, guyswith huge muscles and giant lifts. Abodybuilder who practices regularand intense cardio training has a tre-mendous advantage because theseevents are as much a test of muscu-lar endurance as they are purestrength.” Henry said he “loved thewhole experience, the camaraderieamongst the competitors was great.”He definitely plans to enter morestrongman contests but not to theexclusion of his bodybuilding aspi-rations. “Hey, I intend to compete infuture strongman competitions andfuture bodybuilding contests. Infact, I’m giving serious considerationto entering the upcoming ‘Mr. Cave-man’ contest.” Pressed for detailsHenry revealed that “they call it theMr. Caveman because they hold it ina cave – I kid you not! It is a body-building contest held in a cavern.”Well, what do you do for an encoreafter being crowned strongman?Capture the Caveman!

Get in touch with Henry at :www/Changesone.com

Tossing tires, draggingTossing tires, draggingTossing tires, draggingTossing tires, draggingTossing tires, draggingsleds, and the farmer’s walk:sleds, and the farmer’s walk:sleds, and the farmer’s walk:sleds, and the farmer’s walk:sleds, and the farmer’s walk:

by Marty Gallagher

Henry Loveless flipsa600 pound tractor tirelike a pizza, and then

wins the Missouri Statestrongman competitionwith a single rep, 140-

pound one armdumbell press.


In a world of mega-conglomerate nutritioncompanies, it’s difficult at times to decipher betweenquality products and gimmicky advertising gearedtoward mass-produced inferior products.

Health and fitness companies, like others, arequick to capitalize on symbols and images they knowwill sell product regardless of whether the connectionhas any legitimacy. It’s simply been established asthe norm of many businesses to build sales byinsincere advertising.

Parrillo Performance has a differentperspective—one as unique and as genuine as itsfounder and president, John Parrillo. ParrilloPerformance capitalizes primarily on word-of-mouthadvertising because that is the only true testament ofa product’s legitimacy.

John Parrillo is a one-man operation supportedby millions of dedicated assistants and followers inthe business of nutritional support and training. Hestringently researches and develops the best productsand the most revolutionary training techniques in theindustry. His number one follower and fan, the NakedCowboy, has been using John’s expertise for over tenyears and—like John—the Naked Cowboy uses real-deal,word-of-mouth advertising to promote the philosophyand way of life he believes in.

I know, because I am him.

Sincerely,

John Robert Burcka.k.a. the Naked Cowboy

Letter fromCaliforniaIn Venice, the Naked Cowboy hoistsIn Venice, the Naked Cowboy hoistsIn Venice, the Naked Cowboy hoistsIn Venice, the Naked Cowboy hoistsIn Venice, the Naked Cowboy hoistsa testimonial to Parrillo Performance, Inc.a testimonial to Parrillo Performance, Inc.a testimonial to Parrillo Performance, Inc.a testimonial to Parrillo Performance, Inc.a testimonial to Parrillo Performance, Inc.

Casually attired asusual, the NakedCowboy coaxes

passersby to sampleParrillo Bars™ on the

sunny Venice,California boardwalk.


An army can be resisted;But not an idea whose timehas come.

Nobody knows it all. And anyonewho says they do is either lying ordelusional. In the super competitiveworld of personal training, to be suc-cessful you need an edge, an advan-tage, especially if you are just start-ing out. Even if you are a seasonedprofessional trainer with a hugestable of clients, you too need anedge and can benefit from a new andinnovative Parrillo program: TheMentoring Program. Specificallydesigned to help those who have acertification from another organiza-tion and already possess the knowl-edge and experience that comes withbeing a professional personal trainer,the Parrillo mentoring programshows you how to take the art &science of personal training up to thenext level. And the successful per-sonal trainers know that by gettingbetter at their trade they earn moremoney and achieve a higher degreeof job satisfaction. Mentoringteaches you to work smarter. Youimmediately become a whole lotmore focused when you have a Men-tor, a partner, a knowledgeable, sea-soned professional looking over yourshoulder offering expert advice. Amentor can provide a sympatheticear; a second opinion, a different per-spective on any and all personal train-ing related issues. And this is a price-less asset, even for the smartest andmost successful personal trainer.

Advice between mentor andmentored can cover a diverse rangeof subjects. A client might want toadd some size to their arms and the

mentor might suggest you use a pro-gram of spider curls, 45-degree in-cline curls and preacher curls. Foursets, 20, 15, 10 and 5 reps. Thenadd a final 50-reps set of barbellstanding cheat curls with the PThelping the client knock out rep af-ter forced rep. Maybe the personal

trainer has decided to set up a smallworkout studio. The Mentor canoffer situational advice in the leasenegotiations with the landlord. Amentor can show you the ropes inthe hottest trends in personal train-

ing: phone consultations. You are freegeographically. No longer are youconfined to those clients that canmeet you at the local gym. You cantrain people from all over the world.This tactic opens to you a wholeNew World of potential clients.

A mentor can show you how touse the Internet to generate incomeand increase your knowledge base.Do you know that you can set up aone-page electronic e-mail newslet-ter with no cash in a less then aweek’s time? Are you aware that anewsletter can generate mucho busi-ness, including on-line training? Pro-mote yourself and your services inthe most professional, cutting-edgefashion. A Parrillo Mentor can walkyou through the turnkey procedurefrom conception to point-of-sale.

If you are new to the personaltraining business, you need to gothrough our Level I entry certifica-tion. This program provides the nov-ice with all the tools he needs to suc-ceed in this extremely competitiveworld. Nowhere in the industry doesa newly certified trainer get the‘backend’ support that they do as aLevel I Parrillo Certified PersonalTrainer. Our Level II certificationbuilds on the base established in LevelI and broadens the curriculum andincreases the degree of detail. AtLevel II we share the subtle nuancesof training and get deeper into thebusiness aspects of fitness. Ad-vanced information that would havebeen hard to understand in Level Iare now absorbed, assimilated andincorporated. The Mentor Programcould be compared to post graduate

Mentoring: anidea whosetime has comePersonal Training with Bryan Daskam

Mentoring: anidea whosetime has come

Todd Swinney, one of Parrillo’smore notable mentors, heads a

discussion at a recentcertification workshop.


port we give to people who havepassed through our certification pro-grams.

Up-Coming EventsUp-Coming EventsUp-Coming EventsUp-Coming EventsUp-Coming EventsCalendarCalendarCalendarCalendarCalendar

Training Camps:Dec. 2–3, Jan. 6–7

Certification Exams:Nov. 18–19 Cincinnati OHJan. 13–14 Columbus OH

Feb. 3–4 New York City

Roundtable Conference:Jan. 27–28 Cincinnati OH

Our mentor program was designedto plug a huge gap in the personaltraining business: the lack of ad-vanced programs, courses and edu-cational opportunities. Our programis designed to strengthen and im-

work towards a Ph.D. A men-tor involves you, the personaltrainer, in conference calls,fitness camps, roundtable dis-cussion groups, one-on-onephone calls, client-trainer-mentor phone conferences,newsletters, and e-mail advice.

In the Mentoring Program,you become part of the ParrilloNetwork and thus are pro-vided the finest nutritionalsupplements on the face of theplanet, Parrillo NutritionalProducts.These marvelousnutritional supplements neverfail to stimulate physical progress inthe hard-training client. In a fantas-tic trade-off, you provide your cli-ents with potent, progress-stimulat-ing products. And your clients getresults like they never had before.When you become a part of ourmentoring program, you are pairedwith a seasoned adviser, a counse-lor, a real pro with another viewpoint.You get impartial input on topics ofyour choice from individuals with de-cades in the world of fitness. Youare made part of a continuing edu-cation process and hooked into ourbusiness support system.

Mentoring was developed to aug-ment and amplify the efforts of theestablished personal trainer.Mentoring is a huge hit and is it anywonder? Think about it: where doesa successful personal trainer go inorder to get better? Nowhere! Atleast not until the Parrillo Mentoringprogram came along. Now, any per-sonal trainer intent on improving hasa resource to turn to, Parrillo. Weare raising the bar in the personaltraining industry. No other organi-zation can match the degree of sup-

prove the skills of the alreadysuccessful personal trainer.Everyone in the certificationbusiness has some sort of pro-gram tailored for people justgetting into the field, but nonehas an advanced level fast trackprogram aimed specifically atmaking the expert trainer evenbetter – until the advent of theParrillo Mentoring Program.

This exciting new system isa multi-faceted program thatteaches the professional trainerhow to become more valuable

to their clients. When you sign upfor the mentoring program you willhave weekly access for questions onwhatever topic you feel pertinent toyour situation. Are you a success-ful personal trainer who feels it’s timefor a change? Do you want to breakout of the sameness of your currentday-to-day routine? Is this you? Doyou go to the gym early to train pre-work clients, train a few out of shapewomen clients during the day, havelong gaps and dead spaces duringthe day before the evening rush?Tired of working early mornings,late nights and weekends? Want tomake money away from the gymusing brainpower instead ofmusclepower?

Then pick up the telephoneand call me, Bryan Daskam. Doit now. Call 1-800-344-3404.

Or e-mail me at [email protected]. It’s free,and may be the contact that changesyour life!

An informal roundtable talk involves ToddSwinney, Bryan Daskam and Dale Buchanan in

a discussion of issues pertinent to thepersonal training industry.

Our Certified Personal Fitness Coaches get results! Here’s an example of the results of 10 and12 week programs acheived by Freddi D., and 47 year old Pat Brugh.

Freddi D., Baltimore MD Pat Brugh, Cleveland OH8/30/96 11/12/96 8/7/00 11/2/00

Scale weight (lbs) 128 125 145.5 127Fat weight 28 20 56.9 36.7Lean body mass (lbs) 100 105 87.6 89.6Body fat percent 21.6% 15.8% 39% 28%Pounds of fat lost 8 lbs 20.2 lbs

Join the elite group of trainers who are making areal living doing what they love. This certificationis like no other with the everyday assistance toyour questions from the world’s foremost author-ity on personal fitness John Parrillo. In additionyou will have the benefit of million dollar produc-ing personal trainer Bryan Daskam to assist you.

Becoming an effective trainer is a process. Theexam is only the beginning. Don’t fool yourselfthinking that a weekend course qualifies you as asuccessful certified personal trainer. Parrillo Per-formance has the resources for real-time learn-ing. Do you want to be just certified or do youwant to be certified and effective.

PPPPPersonal Certification Program For Tersonal Certification Program For Tersonal Certification Program For Tersonal Certification Program For Tersonal Certification Program For Trainersrainersrainersrainersrainers

The ability tThe ability tThe ability tThe ability tThe ability to earo earo earo earo earn $50,000 -$1n $50,000 -$1n $50,000 -$1n $50,000 -$1n $50,000 -$100,000 per y00,000 per y00,000 per y00,000 per y00,000 per year doingear doingear doingear doingear doingwhat you love.what you love.what you love.what you love.what you love.

AssisAssisAssisAssisAssistttttance, knoance, knoance, knoance, knoance, knowwwwwledgledgledgledgledge and advice fre and advice fre and advice fre and advice fre and advice from some of tom some of tom some of tom some of tom some of thehehehehenations top earning personal trainers. Including per-nations top earning personal trainers. Including per-nations top earning personal trainers. Including per-nations top earning personal trainers. Including per-nations top earning personal trainers. Including per-sonal techniques they use to succeed.sonal techniques they use to succeed.sonal techniques they use to succeed.sonal techniques they use to succeed.sonal techniques they use to succeed.

This comes frThis comes frThis comes frThis comes frThis comes from tom tom tom tom the he he he he POWER of tof tof tof tof the he he he he NETWORK of of of of ofqqqqqualifualifualifualifualified tried tried tried tried trainerainerainerainerainers who ars who ars who ars who ars who are alre alre alre alre already making a subseady making a subseady making a subseady making a subseady making a substttttan-an-an-an-an-tial living.tial living.tial living.tial living.tial living.

THE NETWORK PROVIDES:THE NETWORK PROVIDES:THE NETWORK PROVIDES:THE NETWORK PROVIDES:THE NETWORK PROVIDES:•A rapid rate of learning in months that would•A rapid rate of learning in months that would•A rapid rate of learning in months that would•A rapid rate of learning in months that would•A rapid rate of learning in months that would

normally take you years.normally take you years.normally take you years.normally take you years.normally take you years.•W•W•W•W•Weekleekleekleekleekly confy confy confy confy conferererererence calls witence calls witence calls witence calls witence calls with eh eh eh eh experxperxperxperxperts andts andts andts andts and

experienced trainers.experienced trainers.experienced trainers.experienced trainers.experienced trainers.•Weekly on-line personal trainer newsletters•Weekly on-line personal trainer newsletters•Weekly on-line personal trainer newsletters•Weekly on-line personal trainer newsletters•Weekly on-line personal trainer newsletters•Weekly on-line personal fitness coaching•Weekly on-line personal fitness coaching•Weekly on-line personal fitness coaching•Weekly on-line personal fitness coaching•Weekly on-line personal fitness coaching

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of learning.of learning.of learning.of learning.of learning.•Opportunity for higher level trainers to•Opportunity for higher level trainers to•Opportunity for higher level trainers to•Opportunity for higher level trainers to•Opportunity for higher level trainers to

crcrcrcrcreateateateateate a nee a nee a nee a nee a netwtwtwtwtwororororork of ok of ok of ok of ok of ottttther Pher Pher Pher Pher Parararararrrrrrillo Pillo Pillo Pillo Pillo Perererererfffffororororormance Cermance Cermance Cermance Cermance Certiftiftiftiftif ied Tied Tied Tied Tied Trrrrrainerainerainerainerainers under ts under ts under ts under ts under them.hem.hem.hem.hem.

•Incr•Incr•Incr•Incr•Increased income on preased income on preased income on preased income on preased income on product sales.oduct sales.oduct sales.oduct sales.oduct sales.•N•N•N•N•National eational eational eational eational exposurxposurxposurxposurxposure fe fe fe fe for yor yor yor yor your business tour business tour business tour business tour business thrhrhrhrhroughoughoughoughough

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Exam/Workshop DatesNovember 18-19 Cincinnati OHJanuary 13-14 Columbus OHFebruary 3-4 New York City

Roundtable ConferenceJanuary 27-28 Cincinnati OH

• Income:

• Knowledge & Support:

• Business:

For more information e-mail Bryan Daskam at [email protected]

or call 800-344-3404 or 513-874-3305Parrillo Performance 4690K Interstate Drive Cincinnati, OH. 45246


The FitnessReport

Meal 1Meal 1Meal 1Meal 1Meal 18 egg whites1/2 cup oatmeal1 tbl CapTri®

Meal 2Meal 2Meal 2Meal 2Meal 21 Parrillo Peanut ButterSupremeEnergy Bar™

The FitnessReportNotes on fitness, diet and trainingby Heather Picken

As a fitness competitior I realize that the harder I train, the more food I need to have energy. It wasn’t until Ifollowed John Parrillo’s method–by increasing my caloric intake–that I gained more lean mass in the off-season.And I kept off the extra fat!

Email me about a consultation for competition diets or general fat loss at [email protected] is an example of what my off-season diet of approximately 2300 daily calories consists of:

Meal 3Meal 3Meal 3Meal 3Meal 3Parrillo Optimized Whey™chocolate malt

Meal 4Meal 4Meal 4Meal 4Meal 48 oz. grilled chicken2 cups veggies2 tbl CapTri®1 cup rice

ThursdayThursdayThursdayThursdayThursdayChest:bench press 6 setsincline dumbell presses 5 setsdecline flies 5 setschest press machine 4 setsCalves:seated calves 4 sets of 50off of leg press 4 sets of 50

F r idayF r idayF r idayF r idayF r idayBack:bent over low rows 6-8 setslateral pulldown 6 setsdumbell rows 5 sets

Sa tu rdaySa tu rdaySa tu rdaySa tu rdaySa tu rdayShoulders:military press super set side laterals 6 setsoverhead dumbell press 5 setsupright bar rows 5 setsStrength moves

Sunday offSunday offSunday offSunday offSunday off

Meal 5Meal 5Meal 5Meal 5Meal 5Parrillo Optimized Whey™chocolate malt (3 scoops)

Supplements takenSupplements takenSupplements takenSupplements takenSupplements taken3 times a day:3 times a day:3 times a day:3 times a day:3 times a day:2 Parrillo Essential™ Vitamins2 Parrillo Essential™ Minerals1 Evening Primrose Oil™ cap2 Muscle Amino Formula™ caps

M o n d a yM o n d a yM o n d a yM o n d a yM o n d a yLegs:squats with bar 5-6 setslunges with bar 5-6 setsleg extensions 5-6 sets

TTTTTuesdayuesdayuesdayuesdayuesdayTriceps:bench dips 5 setsskull crushers 6 setspushdowns with bar 6 setsBiceps:alternating curl superset with standing bar curls 8 setspreacher curl 5 sets

WWWWWednesday offednesday offednesday offednesday offednesday off

My training split for the week(including cardio 6-7 days aweek and stretching betweeneach set):

What more could a busy traveler ask for? How about FREEdownloadable directory updates on newly researched cities andlocations for one full year via the Internet! Plus, a full year of accessto TRAVELINGFIT.COM’S directory at TRAVELING FIT’s exclusivemembership Website! A $11.95 value FREE when your register yoursoftware!

Finally, after a long flight and grueling cab ride, you’ve arrived at your hotel. You can’twait to check-in and hit the gym for a workout to clear your head and relax after a hectic,12-hour day. It’s your third trip this month and you’re having a hard time sticking to yourtraining routine.

As you head for the gym, you remember the conversation you had with the hotel associateabout their “exceptional” exercise facility. You approach the gym, take a deep breath,open the door and… exhale in utter disappointment. Before you lies a tiny room withexactly one stationary bike, a single set of dumbbells, a mat, and a hot tub. So much forthat “exceptional” facility – and your workout!

Travel

Unfortunately, this kind of disappointment is typical for millions of busy travelers attempting in vain to stay fit whileaway from home. Inaccurate or unavailable information concerning fitness facilities frequently causes travelersto suspend or even quit their quest for a healthy lifestyle. This problem has only worsened as the number ofindividuals participating in fitness activities and the numbers of business and leisure travelers have reachedrecord levels.

Sound familiar? You are not alone.

Patti Senhauser, former Miss Ohio and professional fitness competitor, now co-owner of Traveling Fit, developedthe new Internet-updateable Fitness Travel Guide CD to help her husband stay fit while he endured the rigors ofbusiness travel. “I saw him try to balance his dedication to work and working out, but the combination of unfamiliarcities, a lack of information, and the hassle to find a health club, hotel, healthy restaurant, and a running spot allwithin close proximity was daunting. Even when we would go on vacation, we could find information about everyamenity except our one passion... health and fitness , I figured there were others who also faced these challenges,”stated Patti.

She developed the Internet-updateable CD and exclusive Website for individuals like her husband, busy, fitness-conscious travelers with barely enough time to check e-mail, attend meetings and manage calls, let alone researchand locate facilities to help maintain a healthy lifestyle while on the road.

Today sometimes the best time to focus on starting or maintaining your personal health goals is while you’re onthe road. For those who travel for business, you have the unique freedom from friends, family, and householdresponsibilities , just you and your work. For those enjoying leisure travel, the whole point of “leisure travel” is todo things you enjoy and hopefully do activities that recharge and renew your mind ,body, and spirit.

Patti hopes to make travel a little less stressful, more productive, and hopefully a lot healthier in an ever-increasingmobile society.

This one-of-a-kind Internet-updateable electronic fitness travel guidehelps the health-conscious traveler locate groupings of hotels, healthclubs, scenic outdoor running spots, healthy restaurants and othertravel and fitness related resources in the top travel destinationsacross the United States.

Your Travel Guide Includes:

Hundreds of fitness and businesslocations researched by TRAVELING FITin the most popular travel destinations.

Full detailed street level mapping androuting directions with zoomcapabilities for all of the United States.

Flexibility to further customize yourpersonal guide by adding any business,client or address of your choosing towork seamlessly with our directory,mapping, and routing software.

Call Parrillo Performance Today to Order Your Personal Copy 1-800-344-3404

A Great Gift for the

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ATP

Understanding somethingabout cellular energyproduction will allow

you to make intelligent decisionsabout how best to supply fuel foryour body, depending on your goal.Is it weight gain, weight loss, ormaximum performance in terms ofstrength or endurance?

The immediate source of chemi-cal energy which cells use is achemical called “ATP,” whichstands for adenosine triphosphate.The “triphosphate” part of the mol-ecule is made of three phosphategroups, as the name implies. Eachphosphate group is strongly nega-tively charged, causing them to re-pel one another. ATP is thus an in-herently unstable molecule. WhenATP breaks down it releases oneof its phosphate groups, formingfree phosphate plus ADP (adenos-ine diphosphate). This chemicalprocess releases energy which isused to power cellular work, suchas muscle contraction. So the en-ergy contained in food must first beconverted into ATP before cells canuse it.

Your cells are constantly usingATP, so it must continually be re-placed. There are three basic en-ergy pathways which maintain ATPlevels. These are the phosphagensystem, the anaerobic pathway, andthe aerobic pathway. The phosph-agen system relies on a moleculecalled creatine phosphate to supplyenergy to the system. It is no won-

der that creatine has become oneof the most popular sports supple-ments on the market today. Oncecreatine gets inside cells, it is com-bined with phosphate to form cre-atine phosphate. Creatine phos-phate then is able to donate its phos-phate group to ADP, thereby re-forming ATP. So as ATP is used,the phosphagen system acts to im-mediately restore it.

Your body makesabout a gram of cre-atine a day on its own,plus most people getabout another gramfrom diet each day.Using a creatinesupplement can sig-nificantly increasecreatine intake.Orally administeredcreatine is absorbedinto the bloodstreamand taken up bymuscles. Creatinephosphate itself isNOT well absorbed.Some supplementmanufacturers sell cre-atine in the form of creatine phos-phate, but that’s a bad idea. It’s notabsorbed nearly as well as regularcreatine. By increasing the intrac-ellular concentration of creatine,you provide the phosphagen systemwith a larger energy reserve. Thismeans that you can perform maxi-mal bouts of exercise longer thanbefore. Creatine helps for very in-

tense exercises of relatively shortduration. It helps in weight trainingand in other sports where quickbursts of energy are required, likefootball, wrestling, and sprinting. Itimproves peak power output, dura-tion of peak power output, and re-covery between bursts of nearmaximal activity. It is less helpfulin endurance activities, since thephosphagen system is not the ma-

jor energy producing path-way there.

The phosphagen path-way by itself can sup-ply energy only for afew seconds of maxi-mal effort. Cells storeenough ATP to last fortwo or three seconds,and the creatine phos-phate reserve can lastfor maybe eight sec-onds or so. It is clearwe need an energypathway that can sus-tain longer durations of

exercise. The primaryenergy producing path-

ways in cells are theanaerobic and aerobic pathways.Ultimately, it is the aerobic pathwaywhich meets the body’s energyneeds, but the anaerobic pathwayhelps to sustain very intense activ-ity for between one and two min-utes. First, let’s define what theseterms mean.

“Aerobic” means “with oxygen,”and “anaerobic” means “without

ATPThe power behind

cellular energymetabolism

by John Parrillo


oxygen.” Food molecules are“burned” inside cells to produceenergy. When a log burns on thefire, carbohydrate molecules in thewood combine with oxygen andbecome “oxidized.” This change inchemical state is the heat energyyou feel emitted from the flames.Inside the cells of your body, foodmolecules are combined with oxy-gen to release energy. The differ-ence is, when food is oxidized in-side a living cell, instead of all theenergy being lost as heat, some ofit is used to form ATP. Before cellscan use the energy that is releasedfrom the oxidation of food, it firstmust be converted into ATP. In theend, all the energy your body usesis derived from the oxidation offood. This is aerobic metabolism.And that’s why if you’re deprivedof oxygn for more than a few minu-ets, you die – your cells run out ofenergy.

The only problem is, aerobic me-tabolism can only supply energy sofast, and sometimes you want tosupply energy quicker. That’swhere anaerobic metabolismcomes into play. During times ofintense exertion, when the energydemands of the body exceed theability of the aerobic system to sup-ply energy, food molecules are par-tially broken down but not oxidized.This initial metabolism can yield arelatively small amount of energy,but can do so very quickly. Let’slook at some examples. You cansustain low intensity exercise, likewalking, all day long. That’s be-cause the aerobic energy pathwaycan supply enough energy to sus-tain that activity, and the aerobicpathway can yield vast amounts ofenergy. At the other end of thespectrum, consider intense weightlifting. You can lift a heavy weightfor maybe eight to ten reps, which

takes about 30-40 seconds to do,and then you reach failure. Thereare many reasons for muscles toreach fatigue at the end of a set,but the primary one is depletion ofATP. The phosphagen systemworks well for the first few reps,and the anaerobic pathway can sup-ply energy for about a minute, andthen you just cannot replenish ATPfast enough to keepup with the de-mands of the ex-ercise.

During anyform of ac-tivity, theaerobic anda n a e r o b i csystems areboth atwork. Dur-ing long du-ration, en-durance ex-ercise it’smainly the aero-bic system whichsupplies the energy. During shortduration, intense exercise, likeweight lifting, it’s mainly theanaerobic system. During your restintervals between sets your body iscompleting the oxidation of the foodmolecules that were anaerobicallymetabolized during the set. That’swhy you breathe hard for a minuteor so after a set – you’re using alot of oxygen to replenish your ATPstores.

If you’re involved in short dura-tion, intense exercise, such as weightlifting or sprinting, you will derivesome benefit from creatine supple-mentation. Parrillo PerformanceCreatine is the highest purity cre-atine supplement available. Creat-ine can help improve strength, du-

ration of maximal exercise output,and recovery between maximalexercise bouts. You should realizethat carbohydrate can be metabo-lized anaerobically, but fat cannot.Therefore, carbohydrate is a bet-ter energy source for very intenseexercise than fat is. Fat can onlybe metabolized aerobically. Thatmakes it a fine fuel for low inten-

sity exercise like walking, butnot good for weight lifting

or most team sports.Most competitive ath-letes will do well to relyon carbohydrate astheir primary fuelsource rather thanfat. Two scoops ofPro-Carb beforeyour workout canmarkedly improveyour work outputand duration. Sincefat can only be me-

tabolized aerobically,it is important that you

include some aerobic exer-cise in your workout protocol. Youwill burn essentially no fat during aweight lifting session. If being leanis part of your goal, you will get thebest results if you do some cardio-vascular exercise in addition to yourweight training.

In summary, keep protein intake

between one and two grams per

pound of body weight each day,

minimize fat intake, and supply the

remainder of your caloric needs

with unrefined, complex carbohy-

drates. This will provide the opti-

mum fuel mix to power intense ex-

ercise. And don’t forget to do some

aerobic exercise activity, as this is

required to burn fat.


Scientifically, the amino acid argi-nine has held center stage recently.New research has uncovered someintriguing findings about this aminoacid - findings that prompt me todub arginine as “amazing.” But be-fore I elaborate on those findings,here’s some background:

Arginine is considered a non-es-sential amino acid, meaning thebody can synthesize it from proteinsand other nutrients. Foods rich inarginine include brown rice,oatmeal, cereals, and whole-wheatproducts.

Despite the fact that arginine islabeled non-essential, it has a num-ber of important functions in thebody. It is vital for growing childrenand given in supplemental form topeople with liver or kidney disease.Arginine is also required to natu-rally manufacture creatine, an im-portant chemical in the muscles thatprovides the energy for contrac-tions.

Now for the latest news aboutthis amazing amino acid.

Boosts ImmunityBoosts ImmunityBoosts ImmunityBoosts ImmunityBoosts ImmunityArginine stimulates the activity of

the thymus gland, which shrinks aswe age. Located in the chest justbehind the breastbone, this glandcontains immune system cells thathelp fight off disease. Because ofarginine’s immune-boosting power,doctors are beginning to use it

supplementally in patients sufferingfrom immune suppression.1

A group of researchers in Brazilstudied the literature on arginineand cancer, then published theirfindings in 1999. In their report, theynoted that dietary supplementationwith arginine has been shown tobenefit cancer patients by reduc-ing tumor size, the spread of can-cer, and the tumor-producing poten-tial of cancer-causing agents.2

Arginine has also joined vitaminC, vitamin E, and beta carotene asone of the antioxidants. Antioxi-dants stop the rampage of free radi-cals. Chemically, a free radical isan unstable molecule that boresthrough cell walls and makes it easyfor bacteria, viruses, and other dis-ease-causing agents to slip in anddo often-irreparable harm to tissues.Free radical damage has been im-plicated in hundreds of diseases.3

Regulates Blood PressureRegulates Blood PressureRegulates Blood PressureRegulates Blood PressureRegulates Blood PressureKnown as the silent killer, hyper-

tension afflicts about 60 millionAmericans, half of whom do notknow they have it. Hypertension isa serious condition because it con-tributes to heart attacks and strokes.Blood pressure bordering on or ex-ceeding 140/90 spells danger andshould be brought under control.

A small Italian study published in2000 found that an arginine-rich dietas well as supplemental argininecould significantly lower blood pres-sure. (If you suffer from high blood

pressure, discuss supplementationwith your doctor before supple-menting with arginine.)4

Repairs TissueRepairs TissueRepairs TissueRepairs TissueRepairs TissueArginine apparently helps prevent

the body from breaking down pro-tein in muscles and organs to re-pair itself when injured. In onestudy, surgical patients who weregiven 15 grams of arginine dailyfollowing their operations had a 60percent reduction in protein losscompared to non-supplementedpatients. Of course, more studiesare needed in this area, and youshouldn’t self-medicate with argin-ine, or any other amino acid, afteryou’ve been injured unless you haveyour doctor’s permission.5

Enhances PEnhances PEnhances PEnhances PEnhances PerformanceerformanceerformanceerformanceerformanceArginine is best known in body-

building circles as an aid to facili-tating increases in muscle mass andreductions in body fat. This is partlydue to arginine’s effect on elevat-ing growth hormone (GH) levels inthe body. Physiologically, growthhormone (GH) is the most impor-tant hormone in the body for body-builders because it acts as a pow-erful stimulus for muscle growthand fat loss. Many of the effectsof exercise in increasing musclemass and decreasing body fat are

AmazingArginine:Labeled a non-essential amino acid,it still has important functions in the body

By John Parrillo

AmazingArginine:


mediated by growth hormone.The most-often cited study sup-

porting the use arginine, along withother growth-hormone releasers, isone in which 15 healthy men, aged15 to 20, were given arginine, lysine,or a combination of both on anempty stomach. Levels of growthhormone were measured at four30-minute intervals after the aminoacids were taken. Arginine or lysinegiven alone produced only slight in-creases, but when 1,200 milligramsof each were taken together,growth hormone was significantlyelevated - 7.3 times higher thanwhat lysine did alone and 10 timeshigher than what arginine producedalone.6

Arginine may also work in con-cert with ornithine, a non-essentialamino acid made from arginine.Researchers found that when 22strength-training men took 2 gramsor one gram each of arginine andornitine and 600 milligrams of cal-cium and 1 gram of vitamin C, theyincreased their strength and leanbody mass during a five-weekweight-training program.7

Research indicates that arginine- when taken with carbs - may helpinitiate recovery - the period ofmuscle repair and growth that takesplace following a workout. In onestudy, exercisers took either a car-bohydrate supplement or a carbo-hydrate-arginine supplement at one,two, and three hours following ex-ercise. The supplements containedeither one gram of carbohydrate perkilogram of body weight or onegram of carbohydrate, plus 0.08grams of arginine per kilogram ofbody weight. During the four-hourrecovery period, the increase inmuscle glycogen was more rapidin those who had consumed thecarbohydrate/arginine formula.

The researchers chalked this re-sponse up to arginine’s ability to in-

crease the availability of glucose formuscle glycogen storage during re-covery.8

SupplementingSupplementingSupplementingSupplementingSupplementingwith Argininewith Argininewith Argininewith Argininewith Arginine

Arginine is re-emerging as animportant health supplement. It is achief constituent of our EnhancedGH Formula™, based on the mosteffective oral combination, particu-larly for GH release - argininepyroglutamate and lysinemonohydrochloride. Enhanced GHFormula™ is typically taken at bed-time and in the morning, always onan empty stomach.

ReferencesReferencesReferencesReferencesReferences1. Efron, D., et al. 2000. Role of

arginine in immunonutrition. Jour-nal of Gastroenterology 35 Supple-ment 12: 20-23.

2. Novaes, M.R., et al. 1999. Ef-fects of dietetic supplementationwith L-arginine in cancer patients.A review of the literature. Archivesof Latin American Nutrition 49:301-308.

3. Giugliano, D. 2000. Dietaryantioxidants for cardiovascular pro-tection. Nutrition, Metabolism, andCardiovascular Diseases10: 38-44.

4. Siani, A., et al. 2000. Bloodpressure and metabolic changesduring L-arginine supplementationin humans. American Journal ofHypertension 13: 547-551.

5. Fisher, H. 1987. On the mendwith arginine. Prevention, October,pp. 98-106.

6. Isidori A., et. al. 1981. A studyof growth hormone release in manafter oral administration of aminoacids. Current Medical Researchand Opinion 7: 475-481.

7. Elam, R.P, et al. 1989. Effectsof arginine and ornithine on strength,lean body mass and urinary hydrox-yproline in adult males. Journal of

Sports Medicine and Physical Fit-ness 29: 52-56.

8. Yaspelkis, B.B., et al. 1999.The effect of carbohydrate-argin-ine supplement on postexercise car-bohydrate metabolism. InternationalJournal of Sports Nutrition 9: 241-250.

Parrillo MuscleAmino Formula™and UltimateAmino Formula™provide a broadspectrum of aminoacids needed formuscle repair andgrowth.


Good morning, comrades. Al-though the Ab Pavelizer™ is vir-tually self-explanatory, some ofyou still have questions aboutits use, and what to expect byusing the device. I will addressthese issues in this month’s col-umn.

Q: When I do “negatives”, I cando the top three quarters of themovement very slowly, then I just“fall through” near the floor. Whatshould I do?

A: Pace yourself so it takes you3—4 seconds to evenly go from theupright position to the floor, ratherthan taking four seconds for the toppart of the drill only to collapse tothe bottom in a fraction of a sec-ond. Consider getting some assis-tance from the bungee cords for thelast hard inches.

On the way down on the last repof every set you may also hold onto the bungee cord and pause for a1—5 seconds at your weak angle.You will quickly strengthen yoursticking point with this powerfulRussian technique. If you chooseto use it, do not hold your breathduring the pause! Make the breathshallow and constrained to main-tain steady intra-abdominal pres-sure.

Q:: Do I have to try and curland uncurl my back?

A: As long as you move slowly,without jerks, Ab Pavelizer™situps will take care of the properlower back alignment. Your backwill curl without you having toworry about it.

Q: My lower back muscles feeltight when I do Ab Pavelizer™situps. Any suggestions?

A: Professor Janda recom-mends stretching your lower backif you have this problem. I recom-mend a souped up toe touch. Standwith your back close to the wall.Do not touch the wall, it is there tospot you if you lose balance.

Keep your knees locked or nearlylocked, slowly bend over as far asyou can. Next, inhale and tightenup the muscles on the rear side ofyour body: your back, glutes, andhamstrings.

Imagine your body is a tightlyclenched fist. Hold the tension-andyour breath-for a second, then sud-denly relax and let the air out withtension. You will drop an inch ortwo increasing your stretch.

I like the graphic description ofthis tension/release sequence byDr. Judd Biasiotto: “You must re-lax instantly…picture yourself ex-erting all your strength in an effortto push a large boulder off a sheercliff. When suddenly the bouldergoes over the edge, there is no ac-tive resistance to your pushing andall your straining ceases. It is thatfeeling, that nothingness after theboulder drops, that you are striving

to obtain when you ‘turn off yoursource of power’.”

Sigh with relief and repeat. Whenyou can no longer increase thestretch, bend your knees and standup. Bending your knees on the wayup is essential. It relieves the dis-tress on your back making the oncecriticized toe touch a safer backstretch.

If you want to know more aboutthe art of Russian stretching meth-ods, Power Stretching is the bookfor you. Call 800-899-5111 and re-gain the buoyant flexibility of youryouth.

Q: I have a serious back con-dition. Can I do AbPavelizer™situps?

A:Only with your doctor’s ap-proval. Chances are that you willget it. Ab Pavelizer™ situps aresurprisingly easy on the lower back.Usually Comrades with bad backsreport that their backs feel AWE-SOME from Ab Pavelizer™situps-even if they hurt from anyother ab drill, including crunches.

Q:My neck usually bothers mewhen I train my abs. Will this be aproblem with Ab Pavelizer™situps?

Comrade PavelAddresses F.A.Q.’sExcerpted from his book “Bullet-proof Abs”

By Pavel Tsatouline

Comrade PavelAddresses F.A.Q.’s


A: Not likely. We only do threeto five reps per set. That is not longenough to exhaust your neckmuscles. Besides, you are sup-posed to take a brief rest everytime you lie down and sit up. Also,do not place your hands behindyour neck.

Q: Do I have to sit all the wayup? I heard that you only workyour abs as you come off the floor.

A: Even though the originalJanda situp (see my column in theOctober issue of the PerformancePress) takes you only half way up,I instruct my victims to sit all theway up. You will get an extra breakon the top that will translate intogreater concentration on tension

and better gains in muscle tone.

Q: Does the Ab Pavelizer™make me a better athlete, or aremy newly shredded abs just forlooks?

A:I have never compromisedthe function for form in my trainingprograms. Pavelized abs are asstrong as they look.

Q:What can I expect by usingthe Ab Pavelizer™ ?

A: OK, so you go toe to toewith the Ab Pavelizer™ . You blitzyour abs into screaming submis-sion. You temper your laughablebelly into a bunched pack ofknuckle-breaking nasties. You

startle yourself when you catchyour abs in the mirror. You’d causethe Terminator to go into melt-down.

Fine. But can you handle the restof it? From people?—the fear?The respect? The envy? The bla-tant desire? The worship? Get agrip now—we are talking seriousemotional situations.

Can you handle just being foryour abs? Can you handle the con-stant staring? The wanting? Thepopeyed disbelief? The whisper-ing behind your back?Rubberneckers getting into fenderbenders at the sight of you? If youare going to have Pavelized absyou better be able to handle theattention. It gives a whole newmeaning to “gut-check time”. Ifyou can’t hack it, then get help—and order your Ab Pavelizer™when you are ready.

This revolutionary device is guaranteed toThis revolutionary device is guaranteed toThis revolutionary device is guaranteed toThis revolutionary device is guaranteed toThis revolutionary device is guaranteed tofry your abs and yield fast, effectivefry your abs and yield fast, effectivefry your abs and yield fast, effectivefry your abs and yield fast, effectivefry your abs and yield fast, effectiveresults. Save yourself countless hours ofresults. Save yourself countless hours ofresults. Save yourself countless hours ofresults. Save yourself countless hours ofresults. Save yourself countless hours ofunrewarding toil. Quantities are limited.unrewarding toil. Quantities are limited.unrewarding toil. Quantities are limited.unrewarding toil. Quantities are limited.unrewarding toil. Quantities are limited.Heavy-duty steel construction insures thatHeavy-duty steel construction insures thatHeavy-duty steel construction insures thatHeavy-duty steel construction insures thatHeavy-duty steel construction insures thatthis device will last a lifetimethis device will last a lifetimethis device will last a lifetimethis device will last a lifetimethis device will last a lifetime. . . . . Call todayCall todayCall todayCall todayCall todayat....... at....... at....... at....... at....... 1-800-344-34041-800-344-34041-800-344-34041-800-344-34041-800-344-3404

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Stand alone model

Fits under the door


Supplements:

We bodybuilders take goodnutrition for granted. Weoftentimes forget that the rest ofthe world doesn’t subsist onchicken breasts, egg whites, broc-coli, and rice. Sometimes it takesa shock to make usrealize just howhealthy our dietsare comparedto your aver-age citizenw h ow o u l d n ’ tknow asquat from asquall.

As I writethis, I amstaying with myin-laws in Bos-ton while my house sale is beingfinalized back in California. So farI’ve given up about forty degreesFahrenheit in heat and it’s only fall,but that’s another story. I mighthave to resort to tanning beds soonas I watch my bronze tan fade intomilky whiteness as well. Now, myin-laws are great folks. Warm,generous, and kind at heart. Butman, do their nutritional habitssuck. I average six or seven mealsa day, like most of you. They eattwo, at most three times daily.Care to hear what passes for

Supplements:The Savior in a Hostile NutritionalEnvironment of Deli Meatand Leftover Junk Food

By Ron Harrisbreakfast? Being Cuban,they subsist on café conleche, or microwaved milkand instant coffee, plusbread and butter. Lunch issome kind of deli meat andsoda, and dinner is an orgyof fat and carbs, with some

sort of nasty meat likepork. If you timed

it out, they eatabout every sixhours. My in-laws do not un-derstand why Ineed to eat so often,and why I need somuch protein. I eat asmuch meat in one dayas my brother and sis-ter-in-law, plus their

two children com-bined. Actu-

ally, I would be sur-prised if their childrenate more than ten ortwenty grams of pro-tein total through-out the day. Theyare constantlysnacking oncookies, chips,sugary cereal,chocolate-covered donuts, and icecream. If it weren’t for their turbo-charged metabolisms, we wouldprobably have to roll these kidsaround like rotund beach balls.

Forgive them all, for they knownot just how terribly they are eat-ing. Needless to say, the nutri-tional environment in this house is

a bodybuilder’s worstnightmare, geared

toward losingmuscle andgaining fat. IfI were to de-pend on themeals that thisfamily eats, Iwouldn’t be ableto find a cut witha magnifying glass,and I would start

losing muscle so fast that the Na-tional Enquirer would print astory about how I must either haveAIDS or a cocaine problem.Why don’t I simply cook up acouple pounds of chicken breasts


and ground turkey and stopbitching? Sadly, there are eight ofus sharing one refrigerator. Mylean protein would take up pre-cious space occupied by the kids’Lunchables pre-packaged preser-vatives and meat or leftover maca-roni and cheese. As a guest, itwould not be polite to stage a hos-tile takeover, much as I amtempted to. Luckily, there aresupplements to save the day.

...for breakfast my in-laws subsist on cafécon leche, ormicrowaved milk andinstant coffee, plusbread and butter.Lunch is some kind ofdeli meat and soda,and dinner is an orgyof fat and carbs, withsome sort of nastymeat like pork. If youtimed it out, they eatabout every six hours.

Never before have my trustyParrillo nutrition bars and powdersserved me so well. At present,they are the only things that standbetween me and the wretched eat-ing habits of the average Ameri-can. The day starts with egg whitesand oatmeal with a scoop of Hi-Protein™ powder. Two hourslater comes a shake made with Hi-Protein™ and Optimized WheyProtein™. When I got here, the

poor blender actually had dust onit, since it hadn’t been used inyears. Now that sucker is runningaround the clock, churning up liq-uid meals to feed my starvingmuscles. And so it goes, cleanmeals alternated with eithera shake or two ParrilloProtein Bars™, until myhead hits the pillow. Ofcourse, that pillow hap-pens to be on a couch atthe moment, but beggarscan’t be choosers. Mywife is downstairs in theguest bedroom with my daughter.I can’t even begin to tell you howthis sleeping arrangement is killingmy love life. Ah well, at least myphysique is still top-notch, not thatmy wife sees much of it lately.

You may one day also find your-self in a situation where you arenot in total control of your nutri-tional environment, such as stay-ing with friends or relatives whodo not share your uniquely healthylifestyle. Few people are dedicatedto intense weight training andcardio supported by multiple meals

packed with lean proteins, andstarchy and fibrous carbohydrates.We hardcore weight trainers are arare breed, and we can’t realisti-cally expect our hosts to cater to

our demanding nutritionalrequirements. An easiersolution is to rely onsupplements to fill thegap and make up forthe nutrients that wewould normally gleanfrom solid meals everytwo hours.

I confess that I pan-icked the day I arrived here

and had a very accurate premoni-tion of my normal eating habitshaving as much chance at survivalas a slow mouse in a roomful ofhungry tomcats. Now, thanks tomy boxes of Parrillo Bars™ andmy jars of powders, my body is inno danger of losing one bit of itshard-earned magnificence. Whilewe search for a new house hereon the East Coast, supplementsshall be my savior. Now, if I couldonly do something about this coldweather and the notoriously rudeBoston drivers, I’d really be all set.

Pictured are Parrillo Optimized Whey Protein™, Parrillo Hi-Protein™,and Parrillo Pro-Carb™ supplement powders and, above, Parrillo

Sports Nutrition Bars™. All are ideal for dieters intent onlosing body fat while retaining muscle.

Nutrition Tip of the MonthReal food versus supplementsReal food versus supplementsReal food versus supplementsReal food versus supplementsReal food versus supplements

by Marty Gallagher

Bodybuilders are always lookingfor the “magic bullet”, a nutritionalsupplement that will a) melt all thefat off their body instantly, and b)build giant muscles effortlessly.And this mentality is not confinedto bodybuilders; people of everytype continually fall prey to unscru-pulous diet hucksters who prom-ise the sun, moon and stars ordouble your money back!

John Parrillo, in stark contrast,has always insisted that no magicbullets exist and that plain old food,its correct selection, timing andusage will get the bodybuilder 90%of the way there. The other 10%can be obtained through the intel-ligent use of legitimate nutritionalsupplements. John always draws

attention to the name in seminars,“Have you ever wondered why theycall them supplements? They aresupposed to be supplemental tothe food we eat. And if we selectthe correct foods and eat them inthe proper quantity and at theproper time, you will achieve 90%of your genetic potential.” Parrillobeing quick to add, “Assuming youlift weights correctly and do plentyof aerobics.” The final 10% canbe achieved by the intelligent useof high potency nutritional supple-ments.

The Parrillo nutritional supple-ment product line is designed toprovide the serious bodybuilder orfitness enthusiast with the highestquality product available on the

market. Whether you are seeking toadd muscle mass, strip off body fat,prepare for an athletic competition orget in shape for the class reunion,Parrillo Products provide the nutritionalpotency necessary to trigger gains.Call our toll-free number for a productcatalog. If you are interested in learn-ing more about the Parrillo approachto food selection and usage, considerpurchasing the Parrillo NutritionManual. Another great place to ob-tain an overview of the Parrillo diet andnutrition philosophy is High Perfor-mance Bodybuilding, John Parrillo’smasterwork of a few years’ back, stillas relevant and cutting-edge today asthe day it was written. Call 1-800-344-3404 to order either of these greatbooks


Pumping Up YourDietary Iron

The major job of iron in the bodyis to combine with protein and cop-per (a trace mineral) to manufac-ture hemoglobin, a component of redblood cells that carries oxygen inthe blood from the lungs to the tis-sues. Without enough hemoglobin,tissues are deprived of oxygen, of-ten resulting in fatigue, breathless-ness, and a rapid heartbeat.

In Spain, researchersstudied a group of cadets whounderwent intensive militarydrills for seven days to seewhat this level of physicalexertion had on their ironstores. They found that ironstores were depleted, althoughnot to the point of hinderingthe production of red bloodcells.

Iron is also required for the for-mation of myoglobin, which is lo-cated in muscle tissue only. Myo-globin supplies oxygen to musclecells so that the necessary chemi-cal reactions can take place to makeyour muscles contract.

There are two types of iron. Oneis “heme iron,” found only in liverlean red meat, oysters, poultry, andfish. Of these, liver is really thebest source. Liver is an excellentfood, but only very active peoplewith fast metabolisms can handleit, since it’s high in fat and choles-terol. Desiccated liver supplements

such as Parrillo Liver-Amino For-mula™ give you all the nutrition ofiron, but without the fat and cho-lesterol. Heme iron is the easiestiron for your body to absorb.

The other kind of iron is “non-heme iron,” and it’s found prima-rily in green leafy vegetables andwhole grains. There’s some non-heme iron in meats too. Non-hemeiron is not as well-absorbed as hemeiron is. Normally, only about fivepercent of non-heme iron in foodsis absorbed, compared to about 25percent for heme iron. One wayto improve the absorption of non-heme iron is by eating vitamin C-rich foods with it. Vitamin C canmore than double the amount ofnon-heme iron absorbed.

Exercise And Iron StatusExercise And Iron StatusExercise And Iron StatusExercise And Iron StatusExercise And Iron StatusIt’s imperative for good health

and performance that you get ampleiron in your diet, especially sinceexercise can partially deplete ironstores. In Spain, researchers stud-ied a group of cadets who under-went intensive military drills forseven days to see what this levelof physical exertion had on their ironstores. They found that iron storeswere depleted, although not to thepoint of hindering the production ofred blood cells.1

In another study, researcherstested 12 healthy college men whoexercised on a stationary bicycle aspart of the experiment. Bloodsamples were drawn at rest and atthe end of the exercise bout andmeasured for various indications of

iron depletion. What fell dramati-cally after exercise was thesubject’s iron stores.2

If you’re not well-nourished,weight training can affect iron sta-tus too, especially when you firststart. A study of 12 unexercisedmen who started a weight trainingprogram showed an initial depletionof iron stores after six weeks oftraining for two hours a day, fourtimes a week.3

Supplementing with iron appearsto be an excellent preventive mea-sure. At Florida State University,20 active women, all somewhatiron-needy, took an iron supplementfor eight weeks so that research-ers could study its effect on ironstatus and performance. Placed ineither a supplement or a placebogroup, the women trained on a sta-tionary bicycle and had their VO2max and endurance measured.

At the conclusion of the study, thesupplemented women had in-creased their VO2 max, plus theirstamina. They could exerciselonger, without fizzling out. Supple-mentation also improved thewomen’s iron status by reversingtheir mildly depleted condition.4

Iron Deficiency IssuesIron Deficiency IssuesIron Deficiency IssuesIron Deficiency IssuesIron Deficiency IssuesActive women are especially vul-

nerable to iron deficiencies. Onereason is that women don’t getenough iron in their diets. The rec-ommended dietary allowance

Pumping Up YourDietary IronBy Cliff Sheats, M.S., Ph.D., Clinical Nutritionist


mentation, particularly in the formof desiccated liver, can fill in anynutritional gaps. This supplementgives you all the iron-related ben-efits of liver and red meat, but with-out the fat and cholesterol. Withyour iron stores full, you can po-tentially increase your aerobic ca-pacity (combined with aerobic train-ing), extend your energy, and im-prove your body’s recuperativepowers. This all adds up to maxi-mum performance.

ReferencesReferencesReferencesReferencesReferences1. Aquado M.J, et al. 1992. Re-

duction of iron deposits after physi-cal exercise of short duration.Sangre 37: 425-427.

2. Cordova, M. et al.1992. Iron,transferrin, and haptoglobin levelsafter a single bout of exercise inmen. Physiological Behavior51:719-722.

3. Schobersberger,W. et al. 1990.Consequences of 6 weeks ofstrength training on red blood cellsO2 transport and iron status. Eu-ropean Journal of Applied Physiol-ogy 60:163-168.

4. LaManca, J.J., et al. 1993.Effects of iron repletion on VO2max, endurance, and blood lactatein women. Medicine in Scienceand Sports Exercise 25:1386-1392.

5. Harris, S.S. 1995. Helpingactive women avoid anemia. ThePhysician and Sportsmedicine. 23:35-46.

(RDA) for iron is 15 mg daily forwomen. On average, Americandiets contain 5 to 7 mg of iron per1,000 calories. So most womenneed 3,000 calories a day to get theirrequirement. But with so manywomen on restrictive diets that arelow in iron, that requirement is hardto meet with food alone. Anothercontributing factor to low ironstores in women is menstrual lossof iron.

An iron deficiency canlead to full-fledged anemia, which literallymeans “no blood.” If you’re ane-mic, your hemoglobin levels arebelow normal, and your blood lacksenough oxygen-carrying red bloodcells. Every tissue and organ in yourbody is literally starved for oxygen.

As you might imagine, anemiaharms physical performance inseveral ways. It reduces VO2max,lowers endurance, and increasesthe build-up of energy-sappingwaste products in the muscle.These conditions can all spell fa-tigue. If you think you have full-fledged anemia, a blood test canconfirm it.

You may have heard of “sportsanemia,” a condition characterizedby a drop in hemoglobin levels. Ithas been observed in elite endur-ance athletes, couch potatoes whostart exercising, and exerciserswho increase their exercise inten-sity. Exactly how sports anemiaoccurs is unclear, although there aretwo suspected causes.

First, during the early phases ofan aerobic exercise program or acompetitive endurance training regi-men, the body adapts to the exer-cise by using more protein to makemyoglobin and other protein com-pounds the muscles need to prop-erly use oxygen. If protein is inshort supply, the body starts de-stroying red blood cells to synthe-size myoglobin. There’s a result-

ing decline in hemoglobin. Consum-ing adequate protein (20 to 25 per-cent of total daily calories) can pre-vent this from happening.

The second explanation for sportsanemia has to do with blood vol-ume, the amount of blood in yourbody. Exercise helps promote aslight increase in blood volume, di-luting - but not changing - theamount of hemoglobin in the blood.You can look at it this way: Whilesipping a glass of ice tea, you find ittastes too strong. So you add somewater. You change the liquid vol-ume in your glass, but you don’tchange the amount of actual tea.It works the same way with bloodvolume and hemoglobin. In a bloodtest, hemoglobin appears to be inlow concentrations, when in fact,it’s not. Actually, increased bloodvolume is a plus, since it indicatesbetter oxygen delivery to cells dur-ing exercise, provided enough ironis available.

There’s another type of anemiathat can affect exercisers - “exer-cise-induced hemolytic anemia.”That’s a mouthful, but all it meansis red blood cell destruction causedby the trauma of repetitive footstrikes against hard surfaces, mus-cular contraction, acid conditions inthe muscle, and increased body tem-perature. Detectable by a bloodtest, this form of anemia is seenmostly in middle-aged distance run-ners who are overweight, wearpoorly cushioned shoes, and runhard on their feet. It’s rarely ob-served in athletes who stay lean,wear proper shoes, and use goodrunning form.5

Stay Iron-HealthyStay Iron-HealthyStay Iron-HealthyStay Iron-HealthyStay Iron-HealthyGetting the iron you need from

proper nutrition is clearly importantto your exercise program and over-all health. You can do this by eat-ing low-fat cuts of meat. Supple-

Parrillo Liver Amino ™ Formulais an excellent source

of heme iron


SmoothieDieting

What did we ever do with-out “smoothies”?

I’m referring to those creamy,frothy milkshake-like drinks thatsatisfy our sweet cravings, serveas snacks, and provide supple-mental nutrients to support leanbody mass. They’re concoctedwith protein and/or carbohydratepowders, your choice of liquid, fla-vorings, and other ingredients.

For weight control, smoothiesare ideal - in three great ways.First, they fill you up, effectivelycurbing your appetite so you don’tgo off the diet wagon.

Second, they are great in-be-tween meals, plus can function asa healthy meal replacer.

Third, as a post-workout bev-erage, smoothies facilitate an in-crease in lean body mass, as longas they are formulated with qualityprotein and slow release carbs.Research shows that consuming amixed carbohydrate/proteinsupplement triggers the release oftwo hormones (insulin and growthhormone) that are conducive tomuscle growth and recovery.

That being said, above is one ofmy favorite smoothie recipes.

Attention women: Look forMaggie’s latest book, The BoneDensity Test, which is now in ma-jor bookstores and online book-stores. Her new book explains theimportance of having your bonedensity evaluated as a measure of

SmoothieDietingFrothy milkshakes that curb yourappetite so you don’t gooff the diet wagon

By Mag gie Greenwood-Robinson, Ph.D.

Cappucino Smoothy•1 scoop Parrillo Vanilla Malt FlavorOptimized Whey Protein™•1 scoop Parrillo Chocolate MaltFlavor Optimized Whey Protein™•1 teaspoon instant coffee (or to taste)•6 ounces cold water•Ice cubes

Blend all ingredients together untilsmooth and creamy (whey proteinmakes a super-creamy shake).

As a post-workout beverage, smoothies facilitate an increasein lean body mass, as long as they are formulated with qualityprotein and slow release carbs.

protection against osteoporosis.Reference

Chandler, R.M., et al. 1994.1994. Dietary supplements affectthe anabolic hormones afterweight-training exercise. Journal ofApplied Physiology 76: 839-845.

John

Parr

illo’

s

4690K Interstate Drive Cincinnati, Ohio 45246

PRSRT STDU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

John Parrillo revolutionized the industry in 1990 with the introductionof fascial stretching. Once again, Parrillo Performance takes the indus-try to another level with the introduction of the “patent pending” ParrilloGenetic Equalizer FX Stretch System. The Parrillo Fascial eXtremeStretch System is the next generation in gym equipment. This heavy-duty equipment is designed to take your physique past it’s limitations byallowing you to stretch your muscles like never before. By stretchingyour targeted muscles on the Parrillo FX Stretch System, you can dra-matically and instantly increase the size, strength and flexibility of yourtargeted muscles. What does that mean to you and your athletes?Larger, more separated, flexible muscles and increased performance.Winning seasons. Purchase all four pieces for less than the price of acommercial treadmill.

“John Parrillo has once again proven his commitment to performance.The Parrillo FX Stretch System provides the strength and conditioningstaff with the tools necessary to stretch their athletes to better perfor-mance. There is nothing like it on the market today.”-Jeff Sellers C.S.C.SUniversity of Evansville

ORDERLINE: 800-344-3404 • INFO-LINE: 513-874-3305Or visit our website at www.parrillo.com

Documents

October 2000 - Parrillo Performance · 2018. 3. 6. · December 2000 4 John Parrillo’s PERFORMANCE PRESS Orderline: 1-800-344-3404 make it. How amazing! That is Ironwill! Lungs