PERFORMANCE€¦ · out and losing that cellulite, Mary added pounds of muscle. The former Ms. Skinny and Fat was now Ms.Tight and Toned. That was in 1997, late in the year, Mary

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Features

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Mary FambriniSuccessfully Balancing Fitness and Careerby Marty Gallagher

Childhood ObesityHow Parrillo Can Change This Growing Trendby Steve Hampton

Thoughts On Arise In Obesity In the USA Look At Why We Are Losing the Battle Of the Bulgeby John Parrillo

Henry LovelacePersonal Trainer Of The Monthby Marty Gallagher

Strength-FlexibilityFor Mass, Prowess and Fewer Injuriesby Pavel Tsatsouline

John

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PERFORMANCE PRESS

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Columns

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Jr. Nationals-First In PrintThe Battle Bigger Than TexasPhotos by John Parrillo

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88888New & ViewsCreatine 2000by John Parrillo

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12 12 12 12 12Certified Personal Trainer ColumnWhy Parrillo? Why Not!by Bryan Daskam

Processed CarbohydratesThe Fat-Forming Carbsby Cliff Sheats, M.S., Clinical Nutritionist

2222222222Limited Workout TimeHow You Can Make The Most Of It!by Ron Harris

2424242424Q&A With John ParrilloHow Much Protein Is Enough?by John Parrillo

2626262626On the Cover: Mary Fambrini

4 John Parrillo’s Performance Press • August 2000 Orderline: 1•800•344•3404

Mary Fambrini works for SunMicrosystems and is responsible fordeveloping and maintaining large busi-ness accounts. Working as a Sales Ex-ecutive in the computer industry ishighly competitive and while the com-pensation is great, the stress is equallygreat and the on-the-job requirementsare mind-boggling. Mary works 10 to12 hours a day. I generate business inthe most competitive marketplace onthe planet – Silicon Valley, and in orderto stay competitive, I need to put in longhours. My day runs well into night be-fore I am able to get off work and headhome.” Home is San Jose, Californiaand Mary credits the Parrillo lifestyle,with making her better in the boardroomand better as a competitive bodybuilder.In addition to working long hard hours,Mary finds time to train with weights,perform some type of cardio each day,and diet with determination. And asthe photos attest, Ms. Fambrini has de-veloped and devised a training and eat-

ing regimen that is effective, efficientand all-encompassing. “I have struckupon a system that compliments thedemands of my work. I feel better interms of my health, energy and mentalstate when I offset long, stressful workhours with some serious bodybuilding.”

Mary is no corporate week-end golf warrior. “The most incredibleday of my life came when I entered andwon my first ever bodybuilding con-test in 1999. Once I decided to com-pete, I dieted for 12 weeks before theshow. I went from a 19% body fat levelto a 4.9% body fat level. I totallychanged my appearance and when Iwon the show it was literally a dreamcome true.” Miraculously, Mary madeher radical transition while working tento twelve-hour workdays. “I would getup at 5 AM to get in a pre-work cardiosession, then off to work for twelvehours of corporate combat, then off tothe gym for a two hour post-workweight training session.” As if that

wasn’t enough, she added in a secondevening aerobic session in the weeksleading up to the contest. It all paid offas Mary totally revamped her body inan amazingly short period of time. Herroad in getting to this place had beenlong and sometimes tortured, but it madethe payoff all the sweeter. “I had comefrom a very frustrating point in my lifewhere I was literally starving myself andkilling myself in aerobics class with noresults to a very balanced and healthylifestyle. I transformed from sickly andanemic to robust and healthy. Before, Iwas lethargic and weak,” Mary added,“now I have tons of natural energy andhave never felt better.”

Mary attended aerobicsclasses for over ten years. “Boy was I amess,” said Mary, “I was 5’9”, weighed110-pounds and had the classic skinny-fat body. I didn’t have a muscle on me.I was existing on 800 calories a day andstill had cellulite thighs.” Despite be-ing highly active, Mary was listless,

Info-Line: 513•874•3305 John Parrillo’s Performance Press • August 2000 5

MARY FAMBRINI: SUCCESSFULLY BALANCING FITNESS & CAREER

lacked energy and continually felt rundown. She was, it seemed, sick all thetime. “I was always sick with some-thing or another,” Mary related,“asthma, bronchitis, flu strains of ev-ery variety . . . I was even hospitalizedwith pnuemonia twice.” The combina-tion of long work hours, a meager dietand never ending aerobic sessions allcombined to make Mary Fambrini onemiserable, sickly, stressed out person.But this all changed when a new jobbrought her and her husband to Den-ver. It was in the mile-high city that sheencountered the world of woman’sbodybuilding: it was an experience thatwould change her whole life.

“I had a 30% body fat levelwhen I walked into Mahany’s Power-house Gym in Denver and saw NancyMahany working out. I was transfixed,”Mary recalls, “she epitomized every-thing I had wanted physically. I thoughtI was working towards that look butwhen I saw how she trained, I knew Ihad been going about my training thewrong way.” Being intelligent and open,Mary Fambrini stowed her ego and be-gan training under Nancy’s tutelage.“She taught me the weight liftingropes,” Mary said, “she showed me theintensity level necessary to stimulate

real muscle gains and most importantlyshowed me the relationship betweenhard work and results.” Nancy shouldknow: she was an NPC BodybuildingChampion along with her husbandShawn. In her year of training withNancy, Mary’s body fat percentile wentfrom 30% to 19%. In addition to leaningout and losing that cellulite, Maryadded pounds of muscle. The formerMs. Skinny and Fat was now Ms.Tightand Toned. That was in 1997, late inthe year, Mary was presented with theopportunity to move west with her hus-band Steve. Goodbye Denver, hello Sili-con Valley!

Mary had the good luck towalk into Santa Clara Gold’s Gym andmeet personal trainer and pro body-builder Mitch Klaus. Mitch and Marydeveloped an immediate connectionand Mary learned from Mitch thatthere was a whole area of unexploredprogress: nutrition. “I had learned myweight training basics well underNancy,” said Mary, “now Mitchshared with me a whole new and so-phisticated approach to nutrition.”When she coupled her hard-coretraining with her new nutritionalknowledge, Mary began to progressat an unbelievable rate.

MONDAY 30 minutes A.M.TUESDAY one hourWEDNESDAY 30 minutes A.M.THURSDAY one hourFRIDAY 30 minutes A.M.SATURDAY one hourSUNDAY off – recreational sports like skiing, hiking, or biking

MONDAY Legs, CalvesTUESDAY OffWEDNESDAY Back & TricepsTHURSDAY OffFRIDAY Biceps & AbdominalsSATURDAY Chest & ShouldersSUNDAY Off


MARY FAMBRINI: SUCCESSFULLY BALANCING FITNESS & CAREER

“I told Mitch I wanted to enter a natu-ral bodybuilding competition and win,”Mary laughed, “which was pretty funnyfor a woman who is a corporate profes-sional and sells computer systems, soft-ware and services to the Fortune 500.”Mitch, to his everlasting credit, realizedthat I was focused and driven enoughto set a goal and achieve it. Otherssmirked and chuckled because all theysaw was a tall, thin woman in a busi-ness suit.

“Mitch changed my life.”Said Mary; “He taught me how tostructure a nutritional approach thatwas systematic and pre-planneddown to the smallest detail. I am thetype of individual that thrives on plan-ning and organization and the typeof detail and forethought advocatedby Mitch was right up my alley. It waslike writing a quarterly business plan”,she said. Mary bought a ton ofTupperware and began preparingParrillo-style meals. She boughtCapTri® by the case because Mitchwanted her to eat no less than 2100calories a day, a tremendous amount

for Mary. “I told himhe was insane and thatI would get fat eatingthat much food,” saidMary. “It wascounterintuitive but Itrusted him. I startedeating five to six mealsa day. Everything I atewas clean. Thank Godfor CapTri®! I drizzleda tablespoon of thatfabulous, calorie-dense liquid over ev-erything I ate. I tboosted my calorieswithout making me fat.”Over the next twelveweeks Mary Fambriniwent from 19% bodyfat to 4.9% body fat –it was a transformationso quick that her hus-band, relatives, workassociates and friendswere shocked andamazed. “Interest-ingly, I no longer suf-fered from asthma, ane-

mia or any of my other maladies.”Mary weighed 128 pounds

on contest day andwon her heightclass and the over-all best in showaward. “Can youimagine” Mary said,giggling, “I’m in thebest shape of my lifeat the age of 34 andI can still have a full-time career. The Par-rillo lifestyle canhelp anyoneachieve their goalfor a happy, fi tlifestyle.”

DIET TIPS:“First off, please

don’t under-eat.Start weight trainingand doing aerobics.It takes a combina-tion of both activi-ties to achieve re-sults and you need

to eat enough to support this intenseactivity. My advice, particularly towomen who train hard, is to make surethat you get plenty of good food toeat and eat smaller, more frequentmeals.” We asked what strategy Maryused during that fantastic twelve-week period in which she droppedfrom 19% body fat to 4.9%; “I atedarned near perfectly each day fromthe time I commenced the process tothe time of the contest. I wrote ev-erything down and graded myslef. IfI didn’t get an A+ I knew my competi-tion would. Discipline, focus and hardwork drove me to envision winningjust like it does at work everyday. Ateach meal I would have a portion ofprotein, a portion of starchy carbs anda portion of fibrous vegetables. I usedlots of CapTri® to kick up the caloriccontent of each meal.” In addition tothe solid food meals, Mary would eata Parrillo Protein Bar™ or two betweenmeals when work, meetings or travelprevented her from sitting down andeating a balanced, Parrillo-style meal.“I recommend Parrillo Products to ev-eryone. Quality still counts and I giveParrillo products my highest recom-mendation.”

Thank God for CapTri®. I drizzled atablespoon of that fabulous, calorie-dense liquid over everything I ate.

Mary Fambrini is an example of excellencein execution and attention to detail.

••••• Income:Income:Income:Income:Income: Join the elite group of trainers who are making areal living doing what they love. This certification islike no other with the everyday assistance to yourquestions from the world’s foremost authority onpersonal fitness John Parrillo. In addition you willhave the benefit of million dollar producing per-sonal trainer Bryan Daskam to assist you.

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.

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••••• KnoKnoKnoKnoKnowledge & Supporwledge & Supporwledge & Supporwledge & Supporwledge & SupportttttBecoming 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 learning.Do you want to be just certified or do you want tobe certified and effective.

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Website: www.parrillo.com/personaltrainer.html

Exam/Workshop DatesJuly 15-16 St. Louis, MOAugust 12-13 Merrillville, INSeptember 16-17 Cincinnati, OHSeptember 23-24 Oklahoma City, OKOctober 14-15 Atlanta, GANovember 4-5 Tampa, FL


by John Parrillo

Creatine Update 2000

News & Views

Few sports supplements have beenmore intensely researched in recentyears than creatine monohydrate. Al-ready this year, significant findings onthis amazing supplement have beenpublished in leading scientific journals- findings that can help you achieve thatultimate physique. Before I share thosefindings with you, here’s some back-ground information on how creatineworks. Inside muscle cells, creatinehelps produce and circulate adenosinetriphosphate (ATP), the main energy-producing molecule of all living cells.By taking supplemental creatine, youcan build the volume of creatine in yourmuscle cells. Inside cells, creatine in-creases levels of a high-energy com-pound called creatine phosphate, whichserves as a tiny fuel reserve, enoughfor several seconds of action. Creatinephosphate also allows more rapid pro-duction of ATP. The more ATP that isavailable to muscle cells, the longer,harder, and more powerfully you canwork out. Thus, creatine can indirectlyhelp you lose body fat, since longer,more intense workouts help demolishfat and build lean muscle. The moremuscle you have, the more efficient your

body is at using energy and burningbody fat. Additionally, in many studies,creatine has been found to affect pro-tein synthesis - which ultimately leadsto muscle growth. (1) Now, here’s a lookat some creatine news you can use:

Build Bigger ArmsIf you’re familiar with the Parrillo

Training Program, you know that I rec-ommend some very specific techniquesfor building arm mass. Exercises suchas drag curls for the biceps, preacher

curls with elbows pressed toward thecenter of the pad, various triceps exer-cises, and, of course, fascial stretchingbetween arms sets. In addition to thesetraining techniques, make sure you’resupplementing with creatine. A recentstudy found that supplementation withcreatine monohydrate produced re-markable effects on arm mass. In thisstudy, 23 male weight-trainers took ei-

ther a placebo, or five grams of creat-ine, four times a day, for five days. Af-ter five days, they took two grams ofcreatine a day, while the other groupcontinued to take the placebo. All themen trained their arms twice a week,starting with six-rep maximums and pro-gressing to two-rep maximums. The ex-perimental period lasted six weeks. Atthe end of six weeks, the creatine-tak-

ers experienced extraordinary gains.Combined with weight training, cre-atine supplementation producedgreater arm strength, boosted musclemass, and increased upper arm girth.Those in the placebo group had nosuch gains whatsoever, even thoughthey were exercising. (2)

Creatine can indirectlyhelp you lose body fat,since longer, more in-tense workouts help de-molish fat and build leanmuscle. The more muscleyou have, the more effi-cient your body is at us-ing energy and burningbody fat.


CREATINE UPDATE 2000

Aerobic PowerThe ability to train longer without

feeling pooped is certainly a plus whenyou’re trying to build quality muscle.Time and again, creatine has provenits merit in delaying the onset of fa-tigue. One of the most recent studiesto look into this involved 14 men whowere tested on stationary bicycles atvarying levels of exercise intensity af-ter having supplemented with 20 gramsof creatine daily for five days. Half thegroup took a placebo. Some interest-ing effects were observed in the creat-ine-supplement takers. First, creatineappeared to decrease ammonia build-up in the body. This is significant. Am-monia is a waste product generatedduring intense exercise. It is very toxicand will stop energy production in thecell. When your body can eliminate itefficiently, you have more energy totrain. Creatine may help the body clearammonia from the system. Second, cre-atine enhanced “oxygen uptake.” Thisrepresents your body’s maximum ca-pability to deliver oxygen to the work-ing muscles. With greater oxygen de-livery, you can increase your aerobicperformance. Third, the creatine-supplement takers had more enduranceand could train longer before becom-ing tired. (3)

More get-up and GoIt’s a fact of life: Some people just

naturally slow down physically withage and can’t last as long in the gymas their younger counterparts. Creat-ine to the rescue. In a recent study,twenty men (aged 60 to 82) took eithera placebo or 20 grams of creatine dailyfor 10 days, followed by either fourgrams of creatine or a placebo daily for20 days. Researchers measured thesubjects’ exercise performance on legand arm exercises and found that cre-atine supplementation reduced musclefatigue. (4)

How to Supplement With CreatineProbably no other sports supple-

ment (to date) has been as thoroughlyresearched as creatine. In addition toits performance advantages, creatinehas virtually no side effects accordingto research.

Building the levels of creatine andcreatine phosphate in your musclesgives you another fuel source in addi-tion to glycogen from carbohydrates.The question is, how much creatine doyou need?

To use creatine in your supplementprogram, I recommend taking four 5-gramdoses a day for five days. This is knownas the “loading phase.” From there, fiveto ten grams a day will keep yourmuscles saturated with enough extra

creatine. This period is called the “main-tenance phase.”

One of the best times to supplementwith creatine is with your meals. Thatway, you can load it into your musclesat just the right time to start replenish-ing muscular reserves and restockingATP. Taking it after your workout is agood idea too. Creatine enhances themovement of amino acids in cells fortissue growth and repair following ex-ercise. Creatine has no flavor, and youcan mix it with plain water or a sportsdrink. Coffee is not a good choice. Re-search shows caffeine counteracts cre-atine and blocks its strength-produc-ing benefits. I recommend that you takethe Parrillo Creatine Monohydrate™with our ProCarb Formula™. Scientificresearch shows that taking creatinewith a liquid carbohydrate supplementboosts the amount of creatine accumu-lated in muscles by as much as 60 per-cent. (5) This is not to say, however,that taking Creatine with an exorbanentamount of sugars would be beneficial.It would not. Diet is critical too. To sup-port muscle growth, creatine works bestif you follow the Parrillo Nutrition Pro-gram, which supplies ample caloriesfrom the proper categories of lean pro-teins and natural, high-fiber carbohy-drates.

References1. Kreider, R.B. 1999. Dietary supple-ments and the promotion of musclegrowth with resistance exercise. SportsMedicine 27: 97-110.2. Becque, M.D., et al. 2000. Effects oforal creatine supplementation on mus-cular strength and body composition.Medicine and Science in Sports and Ex-ercise 32: 654-658.3. Rico-Sanz, J., et al. 2000. Creatine en-hances oxygen uptake and performanceduring alternating intensity exercise.Medicine and Science in Sports and Ex-ercise 32: 379-385.4. Rawson, E.S., et al. 1999. Effects of30 days of creatine ingestion in oldermen. European Journal of AppliedPhysiology 80: 139-144.5. Editor. 1994. The promise of creatinesupplements. Penn State Sports Medi-cine Newsletter, January, 1-3.

The ability to trainlonger without feel-ing pooped is cer-tainly a plus whenyou’re trying to buildquality muscle. Timeand again, Creatinehas proven its meritin delaying the onsetof fatigue.

Parrillo’s Creatine Monohy-drate contains only Creat-ine. There are no added,fat-forming sugars.


Parrillo Featured Athlete by Marty GallagherPERSONAL TRAINER OF THE MONTH:HENRY LOVELACE

This St. Louis PT Tells Why He And His Staff Are Becoming PCPT

by Marty Gallagher

Henry Lovelace is not a man who is easily fooled. He hasbeen in the fitness business to long to be bamboozled and trickedby hucksters and shysters. Henry is a no-nonsense type ofindividual who owns a 3,000 square foot personal training facil-ity in an up-scale suburb of St. Louis, Missouri. He servicesover eighty clients and Henry presides over a staff of four full-time and two part-time personal trainers. He has been in thefitness business for over a decade and has weight trained for aheck-of-a-lot longer, “I have used weights to improve my ath-letic performance for a long time, since I was a high schoolwrestler, and have been competing successfully as a drug-freebodybuilder since 1992.” Henry Lovelace is on a mission: “I amvery much involved in extracting gains from my own physiqueso I am no armchair quarterback when it comes to advising oth-ers. I need to stimulate gains in my own physique and I use theknowledge acquired in order to stimulate improvement in thephysiques of my clients. If I don’t spark progress, my body-building placings suffer and I lose clients right and left.”

Mr. Lovelace is dead serious about finding natural meth-ods that will trigger muscular gains and fat loss. “I need phi-losophies rooted in a realistic approach, I need methods that areeffective and nutritional supplements that really work. I intendto grow my body and grow my business and that’s why I useParrillo products and methods.” High praise from a tough oldpro. “I first became acquainted with John Parrillo way back in1992,” Henry said, “I had read High Performance Bodybuildingand had been impressed with Parrillo’s radical approach.” Henry

entered the 1992 Muscle Mania bodybuilding contest and lowand behold John Parrillo was giving a seminar. “Kevin Levrone,Flex Wheeler and John Parrillo were seminar speakers and Ibecame really interested in the Parrillo approach as a result ofhis riveting discourse on bodybuilding.” Henry continued,“John confirmed a lot of suspicions I’d had about the dead-endof combining high volume training with low calorie eating –which was in vogue at the time.” In the intervening years, Henryand John developed a fruitful relationship that saw Mr. Lovelaceturn to Parrillo for training advice and research-grade nutritionalsupplements.

“I’ll give you one quick Parrillo tale . . . ” Henry said mirth-fully, “I was preparing for the 1993 Mr. Missouri and was physi-cally a little off with only two weeks to go until the show. On awhim, I called Parrillo headquarters (for the first time ever) seek-ing some advice. Well, unexpectedly, the man himself, JohnParrillo came to the phone. I had never spoken to him beforeand snapped to attention. He had me run down my diet and at

the conclusionsaid, ‘drop the ba-nanas.’ And withthat he hung up thephone. I had beenslipping in a littlefruit – what’s thebig deal, I thought.His short answerand tone really gotto me. It was likehe was saying be-tween the lines,‘did you read thebig fat chapter inmy book on why wedon’t eat fruit? Sowhy are you eatingfruit?’ John said itin the only way thatI could have heardit. I cut out the fruitand it made a worldof difference.”Speed ahead eightyears and HenryLovelace is readyto formalize hislongterm relation-

Henry Lovelace, a Parrillo CertifiedPersonal Trainer, utilizes the principleshe has learned from John Parrillo. Ex-pect more from a Parrillo CPT.


PERSONAL TRAINER OF THE MONTH: HENRY LOVELACE

ship with John Parrillo. “Within the next few months, myself andfour of my trainers will become Parrillo Certified Personal Trainers.”

Why, the question begs, would someone already success-ful, go to the hassle and expense of becoming Parrillo certified?“Oh, there are a whole list of reasons.” Henry responded withouta second’s hesitation, “In my business, the smarter and moreknowledgeable you are, the better you are at stimulating resultsin the clients. The key to being a successful personal trainer isgetting gains on a consistent basis for your clients.” Henry isextremely excited about the “interactive” portion of the Parrillocertification process. “What really sold me on the Parrillo certifi-cation program was the idea that myself or my trainers can callParrillo headquarters and talk over a client’s lack of progress atlength with an expert.” Parrillo Certified Personal Trainers havethe ability to call John or Brian (Daskam) and have them providean unbiased opinion, based on the clients training and eatingrecords. The PT will give insights into the personality of theclient and all the elements are then factored and a solution isarrived at. “In addition, we can do a conference call in which theclient is included in the conversation. “This interaction with Par-rillo headquarters is a very attractive service,” Henry said, “and

John Parrillo revolutionized the bodybuilding and fitness industry in the1980’s with the introduction of fascial stretching. Once again, ParrilloPerformance takes the industry to another level with the introductionof the “patent pending” Parrillo Genetic Equalizer FX Stretch™ Sys-tem. The Parrillo Fascial eXtreme Stretch™ System is the next genera-tion in gym equipment. This heavy-duty equipment is designed to takeyour physique past it’s limitations by allowing you to stretch your muscleslike never before. By stretching your targeted muscles on the ParrilloFX Stretch™ System, you can dramatically and instantly increase thesize, strength and flexibility of your targeted muscles. What does thatmean to you and your athletes? Larger, more seperated, flexiblemuscles and increased performance. Winning seasons. Purchase allfour pieces for less than the price of a good commercial treadmill.

“John Parrillo has once again proven his commitment to performance. TheParrillo FX Stretch System provides the strength and conditioning staffwith the tools necessary to stretch their athletes to better performance.There is nothing like it on the market today.”-Jeff Sellers C.S.C.S Univer-sity of Evansville

ORDERLINE: 1-800-344-3404 • INFO-LINE: (513)-874-3305Please visit our website at: http://www.parrillo.com

separates the Parrillo certification process from the rest of thepack.”

Add in weekly conference calls, forums with trainers na-tionwide, e-mail consultations, semiannual headquarters con-ferences, PT electronic bulletin boards, client chat rooms andweekly training and nutrition tips, and you can see why evensavvy professionals like Henry Lovelace are getting excited.“I am convinced that John Parrillo is pointing the way to thefuture as it relates to fitness. He provides superb nutritionalsupplements, offers strong back-end support and has a verysophisticated method for sparking gains in each and everyclient. The bottom line is this: as long as our clients are mak-ing progress, we will be successful.” And success in thefitness business is (now and forever) linked to getting gainsfor the average folks, people from all walks of life that laydown their hard-earned money in exchange for a better body.Becoming a Parrillo Certified Personal Trainer will give you ahuge advantage over the other local competition. Regardlessof their pedigree or degree of competence, you, the PCPT willhave a muscle brain trust never more than a phone call away –and what a comforting feeling that is! Ask Henry Lovelace.


Personal trainers continuallyask me, “why should I become certifiedby Parrillo?” Typically they are alreadycertified by one of the major outfits andthe idea of spending more money to getParrillo certified seems like redundantoverkill. My answer is that there arethree major distinctions between Parrilloand other the other certification orga-nizations.

• We provide you with excellent“front-end” materials prior to tak-ing the certification test. Our text-books and learning aides will pro-vide you with a reference base thatwill last you a lifetime. Our teach-ing approach is direct and clear, notabstract and preachy, as many ofour competitors tend to be. Youwill receive the perfect balance be-tween science and real-world em-pirical gym knowledge.

• At Parrillo, we provide you with“over and above” service and sup-port once you become a Parrillo

Certified Personal Trainer. As aParrillo certified Personal Trainer ,we will interact with you on a daily,weekly and monthly basis. We willalso (when requested) talk directlywith your clients. This multi-dimen-sional approach is all designed andformulated to one goal: insuringthat your clients make progress.

• Third, we offer you and your cli-ents a line of nutritional productsso potent, good tasting and result-producing that they literally sellthemselves. Parrillo Performancenutritional products are used bythousands of international levelpowerlifters, bodybuilders and pro-fessional athletes of every type inevery training situation. One of ourprofessional athletes describedParrillo products to a seminar groupas the “Ferrari” of nutrition. We’dagree: ours is a high performanceproduct for those whose successdepends on results.

Finally, we offer a methodologythat has been battle tested and refinedfor over two decades. Our system ofhigh intensity weight training and aero-bics supported with clean, high calorieeating and combined with “target”supplementation always producesprogress. Whether it is a green begin-ner or a seasoned veteran, the Parrilloprocedures trigger physical progress inthe most stubborn of bodies. As a per-sonal trainer your livelihood will de-pend on whether or not you can pro-duce physical gains in total strangers.People will pay you real money if youare successful and you will be unem-ployed if you are unable to produce re-sults. We offer the method, the nutri-tional products and the brain trust, all

at your disposal as a Parrillo CertifiedPersonal Trainer . Yes, we offer all Par-rillo Certified Personal Trainer’s our cor-porate resources. Think of us as amuscle think-tank just a phone call away.

These are the main check-points and there are numerous nuancesthat need to be amplified and explained.But the bottom line to you is that whenyou become a Parrillo Certified PersonalTrainer you will be armed with our phi-losophy, 24x7 technical support and ourresearch grade nutritional products.Believe me, this will put you light-yearsahead of the other certification pro-grams and give you the best possiblechance for succeeding in the super com-petitive world of personal training. Withsuccess comes money and with moneyall things are possible. Anyone withhalf a lick of sense (and a little bit ofcurrent knowledge) can devise a sharp,literate, detailed certification program.What separates us from the rest of thePersonal Trainer pack is our degree ofinvolvement after all the fancy wall cer-tifications have been hung up and allthe hearty handshakes and good byeshave been exchanged. Once you’veearned your certification with one of themajor outfits, its hasta la Vista baby!See you around, good luck and hopeyou survive in the jungle for more thantwo weeks!

At Parrillo Performance, oncethe certifications have been issued ourwork has just begun – not ended. Look– I have been in the Personal Trainerbusiness over thirteen years and I knowthat fewer than 10% of those certifiedby the major certification outfits suc-cessfully makes a career of personaltraining. Why? The competition istough, the clients, while plentiful, re-quire results quickly – or they’ll be lured

Certified Personal Trainer Column

WHY PARRILLO? WHY NOT!by Bryan Daskam, Head Instructor


away by promises from competitors.Hey, who can blame them for wantingto see real and measurable changes intheir physiques in short order? If youwere paying up to $100 and hour forthe services of a top Personal Trainer ,you’d be damn itchy for quick resultsas well! At Parrillo Performance, we re-alize that progress is our most impor-tant product. If we canassist you in produc-ing tangible physicalresults in your clientsthen you will make agreat living getting re-sults training your cli-ents and selling topnoch nutritional prod-ucts. You will makemoney on the hourlyfees and on everysingle sale of our ex-ceptional nutritionalsupplements.

Happy clientsare those who see theirphysiques changeseemingly overnight. Ahappy client is a long-term client and develop-ing a stable of long-term clients is wheretrue success in the Per-sonal Trainer businesslies. We can help youbecause we want to de-velop a stable of long-term Parrillo CertifiedPersonal Trainers. Wewant the same thing andour methods get results and get themquickly. Our method creates a physicalsynergy for everyone that uses our ap-proach in total. Progress compoundsat an astoundingly accelerated ratewhen all the component parts are inplace and practiced diligently. Typi-cally, we see real and measurable physi-cal changes in the client by the end ofthe first two weeks - assuming theyimplement the whole system. By theend of the first two months, the clientsthat apply themselves earnestly willmake incredible progress. He or she willlikely become a grateful long-term cli-ent and serve as a terrific walking, talk-ing billboard for you and your meth-

ods. Word-of-mouth referrals usuallygenerate 50-60% of new business asfriends, neighbors and corporate com-rades all want to purchase a new phy-sique also. You will soon gain a reputa-tion as a physical miracle worker andthe world will beat a path to your door.Quite a contrast to other certificationprograms.

After completing a competi-tor certification course you are leftwith a plaque to hang on your walland little else. After you complete ourcertification course you are hookedup with one of the most sophisticatedphilosophies on the face of the planetand continual access to the peoplewho invented it. You as a PersonalTrainer are never more than a phonecall away from expert advice on anytraining or nutrition problem. This isan incredible resource and one thatensures any client that encounters asticking point can have the particu-lars of their situation analyzed (and asolution) proscribed by some of the

WHY PARRILLO? WHY NOT!

world’s foremost experts. Clients canparticipate in three-way conferencecalls involving you, John Parrillo and/or myself. Imagine the positive andinspirational effect it will have on theclient to have their sticking point dis-cussed and solutions offered in thisco-operative group environment?

No doubt that individual willjump back into trainingwith both feet and reap-ply themselves to dietand nutrition with re-newed determinationand enthusiasm. You willbe held in high esteemas someone that trulycares and knows thetrade backward and for-wards. Our process isongoing and you willhave an opportunity tofurther your knowledgebase and learn even morein a systematic and on-going fashion. The moreknowledge you have thebetter a Personal Traineryou will be - and the bet-ter you are the more cli-ents you will attract andretain. One small ex-ample: we hold a weeklyround-table conferencecall in which a nation-wide group of ParrilloCertified Personal Train-ers are telephone con-ference-called into head-quarters for a wide-rang-

ing discussion forum dealing withgeneral and specific situations.Wouldn’t you like to be a part of thisongoing group? What an invaluablelearning experience it would be foryou to interact with peers from acrossthe country encountering similarproblems – and arriving at consen-sus potential solutions. I get excitedand pumped-up just talking about it.

And you wondered what, ifany, advantages there were to becom-ing a Parrillo Certified Personal Trainer.How silly. Pick up the phone and callme right now so we can discuss it fur-ther. I’ll even pay for the call: 1-800-344-3404

All new special for trainers, the Parrillo Certifica-tion Gold Package! This offer includes the Certi-fication Manual, Computer Nutrition Program, Nu-trition Manual, Training Manual, Bodystat Kit, Cali-pers, Sports Nutrition Guide, CapTri Cookbookand Food Scale.


2000 NPC JUNIOR NATIONAL BODYBUILDING

Jennifer CookFitness 5’3 & Under

Bethani TerrellOverall

Fitness Over 5’3

Shannon RabonLightweight

Robin HerringOverall

Middleweight

Catherine WilbertHeavyweight

Jennifer Cook(L) & BethaniTerrell(R) rocked the housewith their electrifying fitnessroutines.


& FITNESS CHAMPIONSHIPS, Houston, Texas

Jason ButlerBantamweight

Ezekiel DavisLightweight

Rene EndaraMiddleweight

Eddie LindaLight-Heavyweight

Kirk DeFrancescoHeavyweight

Albert FosterOverall

Super-Heavyweight


One reason I came to work forParrillo Performance, Inc. was the integ-rity John continually exhibits. Both inthe quality of his products and the truth-fulness of his advertising, Parrillo’s repu-tation is fantastic. The approach to mar-keting at Parrillo has never been basedon the negative or exploitative philoso-phy of “sell product - no matter what”.Rather, Parrillo seeks to sell safe andeffective products that make no com-promises when it comes to quality. Hisadvertising claims are reasonable, prov-able and based on science, not hypeand wishful thinking. So what doesParrillo’s unflagging reputation for qual-ity have to do with overweight kids?Quite a bit actually. There is a virtualepidemic of obesity among children andParrillo Performance Products can helpturn the tide by giving parents a handleon how to slim out fat kids. Parrillo Prod-ucts commitment to quality ties into aquest for a solution to obesity. ParrilloPerformance offers a method and the nu-tritional tools to implement it. But thebest plan in the world is worthless un-less you get the chubby youngsters en-thused about the process. One the fast-est ways to make kids enthusiastic

about diet food is to make sure it tastesas good as the real, fat forming sugarproducts they crave. It’s a matter oftaste and product purity. Children likejunk food because of the way it tastes.Parrillo Products superb tasting proteinpowders and sports nutrition bars canprovide high-potency products that thekids actually like – minus dietary fat, orinsulin-spiking sugars.

Fat EverywhereOne out of every four American chil-

dren is obese.1 History and statisticsshow us that we can look forward to thatnumber increasing to one out of threewithin the next decade. From 1965-1980,obesity in children rose 54% for 6-11 yearolds, and 39% in the 12-17 year old agebracket.1 The reasons revolve around twokey issues: 1)non-existent exercise hab-its and 2)poor diet. We live in a seden-tary era. Prosperity has brought on thisplague of blubber and no group has beenhit harder than children have. Look nofurther than the popularity of sedentaryactivities: surfing the Internet, watchingtelevision, Play Station and Nintendo.The list goes on. Kids rarely walk toschool anymore and diet habits are no-toriously bad. 64 oz. Super Gulps, fastfood galore, heat-and-serve meals thatmake it easy for parents on the run tofeed their kids a quick breakfast, lunchand dinner. All of the above are at thecore of childhood obesity.

Is obesity just vanity? Hardly, beingfat is bad for a child’s health and setsdangerous precedents for later life. Child-hood obesity is already the leading causeof sustained high blood pressure in chil-dren.2 Being significantly overweight cancause the onset of diabetes, higher cho-lesterol levels, joint disease and increasedaverage blood pressure.2,3 The heart ratebecomes unnaturally elevated as the car-diopulmonary system races to supply

blood to the inflated physique of an over-weight child. 2

These are the physical ailments asso-ciated with childhood obesity. There arepsychological implications as well. Chil-dren can be brutally honest and their lackof candor can cause psychological pain.Obese people are often subject to ridi-cule. How many of us have been in asituation with a young child who sees amorbidly obese person and shouts out,“Wow! Look at how fat that guy is!” Con-stant teasing and torment directed to-wards an overweight child can scar psy-chologically. Studies show that childrenin kindergarten start to express negativ-ity towards their obese peers. These chil-dren are less likely to participate inplaytime with an obese child than withanother physically disabled, or in a wheel-chair.4,5 There is a clear association be-tween obesity and low self-esteem, espe-cially in adolescents.3 The situation is pre-ventable. While most parents would liketo associate their child’s obesity to hor-monal imbalance, less than one percentof obese children have true hormonalimbalances.2 Unfortunately for thesechildren, the obesity they experience aschildren tends to continue throughoutlife.3 Scientists have found that after agethree, the likelihood that obesity willpersist into adulthood increases witheach passing year. After an obese childreaches six years of age, the probabilityis that their obesity will persist intoadulthood. 80% of obese adolescentsremain so as adults. 3 This pattern ofcontinuance is compounded as our hi-tech era makes work easier and greattasting junk food ever more plentiful.

Who’s to Blame?The Internet, video games, televi-

sion, poor nutrition, lack of parental in-volvement, all contribute to adolescentobesity. Robert Kucsmarski of the Na-

OOOOOBBBBBEEEEESSSSSE CHILDRENE CHILDRENE CHILDRENE CHILDRENE CHILDREN

Straight and Strong

by Steve Hampton

tional Center for Health Statistics toldNewsweek, “When I was a kid, I’d get aCoca-Cola and it would be in a little eightounce bottle. Look at what the kids aredrinking today: 64-ounce Supergulpsfrom 7-11! That’s half a gallon of sodawith two teaspoons of sugar in everysingle ounce.”6 Many kids are taughtthat candy, sweets and other junk foodare rewards for good behavior. Whilecoaching little league football I notedthe parents that would “reward” littleJohnny for a good game by taking himto the local ice cream parlor and stuff-ing him full of junk. Childhood obesityoften comes back to the parents. Feed-ing children healthy food is inconve-nient. Even fitness folks are not immune:I’ve seen competitive bodybuilders talkabout how bad the golden arches’ foodcan be for a serious bodybuilder. Yetthe same person who denounces thefast food will promise their child a mealfrom there for behaving while I took theparents’ body fat percentile in a 9-point

skin fold test. Remember Pavlov and hisdogs? Associating a good behavior withsuch a negative reward leads to a pat-tern that could be sustained through life.

Solutions?One solution is parental involvement

in physical activity and healthy diet.This is where Parrillo Performance fitsin. We can aid you in weaning your kidsoff junk food with healthy alternatives.A Chocolate Almond Coconut ParrilloEnergy Bar™ makes a nice, healthy treatand kids love the taste. Instead of achocolate milkshake before bed, twoscoops of Parrillo Optimized Whey™blended with ice and water makes a nicealternative. Add some vegetables toeach meal. In addition, children often imi-tate a parent’s behavior. If you are eat-ing your veggies so may little Johnny.

Parents should make sure their chil-dren are active. Make sure that yourchild gets some form of physical activ-ity every day. Make sure that your childdoes not go through each day sucking

down sugar and sitting around thehouse or in school doing little or noth-ing. Family functions such as walks,games of tag or playing fetch with roverare better than nothing. Don’t take yourchildren’s health for granted.

References1 CWMC website-http://www.kidsweight.com2Epstein, Bruce A. Obese Children AGrowing Problem, the Doctor’s Officehttp://www.allkids.org/Epstein/Ar-ticles/Obese_Children.html3 Moran M.D., Rebecca Evaluation andTreatment of Childhood Obesity. http://www.aafp.org/afp/990215ap/861.html4 LernerRm, Gellert E. Body build iden-tification, preference, and aversion inchildren. Dev Psychol 1969; 1:456-62.5 Richardson SA, Boodman N, HastorfAH, Dornbush SM. Cultural uniformityin reaction to physical disabilities. So-cial Rev 1995; 3:479-90.6 Wingert, Pat Young and Overweight,“Newsweek”, June 12, 2000. 52.

OBESE CHILDREN


Living up to its Indiana Jonesreputation for unearthing pricelessweight training fossils, the latest issueof MILO magazine dug up ‘the Sotspress’. This exercise has gone by theway of the dinosaurs, thanks to its un-paralleled brutality and apparent impos-sibility. I dare you to perform it evenwith an empty forty-five pound bar!Russian Victor Sots, the world championweightlifter of the early eighties, wouldclean up to four hundred pounds anddescend into a rock bottom front squat.What, big guy, not a big deal for yourbeefy thighs and bulging traps? Howabout part two? Lights, camera, action!

Once in the ass-to-the-floor front squat,the husky Russky would press theheavy metal overhead! Awed silence,please.

These days a two and a quarterclean and press is considered afeat of strength. The Comradedinosaurs who could C&P fourhundred plus pounds went ex-tinct shortly after David Rigertput up 436@198 in 1972. Ameri-can behemoth Ken Paterapressed 500+ before the presswas eliminated from Olympiclifting. How about pressing 400from a deep squat?! Not onlyare you crying for the reinforce-ment of the layback and the legkick, you also have to work thebloody bar around your headduring the press without losingyour balance and landing onyour tail!

Go ahead, try it!

Clean an empty bar, fullsquat, and try to press it over-head. Keep in mind that the bar-bell should move in a semicircleand end up in the extendedpress behind the neck position– which is the only way to havea decent press and healthyshoulders. When your trainingpartner is done laughing at you,

lay helpless on your back with your feetup like a dead cockroach, try it againwith a wider grip, perhaps a lighter EZcurl bar, and make a point of ‘drawing acircle’ around your head with your el-bows. It does not hurt to follow the old

Beyond Stretching - Evil Russian

Strength-flexibility:For Mass, Prowess andFewer Injuries

by Pavel Tsatsouline, Russian Master of Sport

Do not even think that you can syn-thesize respectable strength-flexibil-ity by independently working on firstyour strength then your flexibility!


weightlifting wisdom of sticking yourhead through the opening formed byyour forearms and the barbell, once thebar is passing your forehead.

When you lay on your back andwhine that you have the shoulderstrength of a real hombre and what pre-vented you from completing a Sots presswith dignity was lack of flexibility, youtotally missed the point. It was neitherstrength nor flexibility, Comrade. Whatyou are pathetically lacking is a distinctmotor ability that Russians refer to asstrength-flexibility and Americans callactive flexibility. A split on the floor isan example of [passive] flexibility. Hold-ing a split in the air while hanging on apull-up bar, as one USSR karate cham-pion used to dowhen showing off, isstrength-flexibility.

A meat and po-tatoes military pressis strength personi-fied. Sitting on thefloor with your armsoverhead and hav-ing your Parrillo cer-tified trainer pullthem back is flexibil-ity. The Sots pressis a combination ofstrength and flexibility. Do not eventhink that you can synthesize respect-able strength-flexibility by indepen-dently working on first your strengthand then your flexibility! It is as un-likely as combining low rep powerliftingwith long distance running. It just ain’tgonna happen, buster! Strength-flex-ibility must be worked by itself, period.Why do you need strength-flexibility ex-ercises?

* First of all, for mass! After a setof Sots pressing, you cannot help butnotice an intense and unusual sensa-tion/contraction in the rear deltoids andeven the triceps! The Sots press is hum-bling and awkward but variety is thespice of bodybuilding life. Because thenature of the strength-flexibility over-load is so different from that of yourusual menu of exercises, you are practi-cally guaranteed new growth!

* Second, this weird Russian presswill stabilize your shoulder girdle againstthe forward pull that occurs in yourbench presses. Strength-flexibility exer-cises are your best choice for correctinga bad posture. Do the Sots press for afew months -and your shoulders will beas square as those of the Red Armyshow-off troops on the October Revolu-tion Anniversary parade!

* Third, Soviet research of the earlyeighties demonstrated that having greatflexibility - but pathetic strength flexibil-ity - makes an athlete prone to injuries.On the other hand, superior strength-flex-ibility highly correlates with the athlete’sperformance in the chosen sport.

* Fourth, in addition to strength-ening the leading muscles, or the ago-nists, active flexibility drills improveyour passive flexibility as well by fa-cilitating relaxation of the resistingmuscles, or the antagonists. Here ishow it works: When you drive a carwith an automatic transmission, youkeep one foot on the gas and theother… For the sake of your tires andtranny, I hope you said ‘on the floor’rather than ‘on the brake’. You bodyworks the same way. When your bi-ceps contracts, its antagonist, the tri-ceps, relaxes and vice versa. This iscalled reciprocal inhibition. Al-though this neurological phenomenondoes not possess the nearly mythicalpowers attributed to it by the group-ies of pathetic ‘Active IsolatedStretching’, it does promote flexibilityby helping to relax the resistingmuscles.

STRENGTH-FLEXIBILITY: FOR MASS, PROWESS AND FEWER INJURIES

Here is another strength-flexibil-ity drill from my defunct homeland, astraight-legged sit-up which I was toldis similar to a Pilates exercise. It comeshighly recommended by Prof. AnatolyLaputin of the Kiev Physical Culture In-stitute in the Ukraine. The Laputin sit-up will define your abs, improve yourposture, and develop both passive andactive flexibility in your back and legs.

* Lie on your back with your legsstraight and your arms along yourbody. Inhale, flatten your back bysqueezing your butt, and slowly rollup your spine starting with your neckand working down to your thoracic,and finally the lumbar spine. Whenyou clear the ground you may feel like

you are forcing yourhead into your body.Reach out to your toeswith your pointed fingersas you are curling up. Goas far as possible work-ing against the increas-ing resistance of thehamstrings, spinal erec-tors, and the viscera.

* Now relax and re-lease the air with a sighof relief when you havereached your flexibility

limit. Without lowering the body, in-hale, tense your glutes, and reversethe movement. Use two bungee cordsfor extra resistance when you get ahang of the drill. The cords shouldbe anchored close to the floor a footor two behind your head. Hold therubber bands’ ends and make sure tokeep your arms straight and reachingtowards your feet. “It is not a difficultexercise,” comments A. N. Laputin, D.Sc., “But a highly effective one; its fre-quent repetition assures very rapid de-velopment of the abdominal muscles.”

Plug the Laputin sit-up on the tailend of your abdominal session. Prac-tice the Sots press in the aftermath ofyour back or shoulder workout. Workthese two alien Russian drills with con-servative resistance for five sets of fivereps and you will owe me a big favorComrade!

Do the Sots Press for a few months-your shoulders willbe as square as those of the Red Army show-off troopson the October Revolution Anniversary Parade!

Parrillo Sports Nutrition Update


Thoughts on the Rise ofObesity in the United States

by John Parrillo

Fifty percent of Americans are overweight and a quarter ofour population is obese – which is the next step up from the“overweight” classification. The prevalence of obesity contin-ues to increase at an alarming rate and is considered to be anepidemic by the medical community. The problem affects menand women nearly equally and no ethnic group is immune. Evenmore disturbing is that children are becoming overweight inever increasing numbers. Theoriesabound about the cause and con-siderable money is being investedin obesity research. Developmentof drugs used to treat obesity hasbecome a medical priority. Whilecontroversy exists on the rootcause of obesity and its treatment,many of the underlying reasonsseem clear. A discussion of theseissues will be of interest not onlyto the general public, but also tobodybuilders and other athletes,since the same principles of bodyfat control apply to everyone.

The prevalence of obesity hasbeen rising markedly in this coun-try since 1975 and shows no indi-cation of slowing down. It is ironic that since the introductionof low-fat and nonfat foods into the grocery store in the 80’sand 90’s, Americans have continued to get fatter. We all knowthat following a low-fat diet is healthy and helps control bodyweight, but apparently its not the whole story. The fact is thatsince 1980 fat consumption has decreased from 40% to 33% ofcalories. That’s a significant change yet Americans continue tobecome heavier at the same time. What’s going on? During thetime we were cutting back on fat we’ve been increasing ourconsumption of sugar. Presently, the average American eats153 pounds of refined sugar per year. That works out to be four-tenths of a pound per day, per person. Rather staggering andhard to believe, I know, but true. Most of this sugar is deliveredin the form of soft drinks and convenience food items, althoughconsumption of candy has also been increasing.

Americans aren’t fat because they want to be. They’re notfat because they’re lazy and slothful. And generally they’re notfat because they eat too much. Anytime a health issue affects50% of the population the only reasonable explanation is thatthere’s something bad in the environment that we’re all beingexposed to. In this case, the problem is with our food supply.Americans are too fat because the food supply of this country

consists primarily of foods that make us fat. We are nolonger hunter-gatherers, and few of us are farmers. Mostof us don’t produce our own food; we buy it at the gro-cery store or a restaurant. And (I would estimate) 75% ofthe foods in grocery stores and restaurants are simplybad for us. Even many of the foods marketed as beinglow-fat and healthy are loaded with sugar. Americans are

victims of our nation’s foodsupply, and this is the mainreason they are too fat.Maybe one lesson we canlearn from the last twentyyears is that if we decreasefat intake but replace thosecalories with sugar, it doesn’tdo us any good.

People in this countryare always in a hurry. Theymake food choices on the ba-sis of convenience, taste, andcost. Food manufacturersknow that. So they makefoods that are easy to fix, tastegood and are inexpensive.They pay lip service to mak-

ing foods nutritious and healthy, but this is mostly a mar-keting ploy and does not seem to be a serious agenda. Letme give you an example. What do you think is the easiestway to reduce the percentage of calories from fat in yourmuffins? You could put less oil in the muffin but it wouldn’tbe as moist or taste as good and therefore it wouldn’t sellas well. Another possibility is to leave in the same amountof oil but add a couple more tablespoons of sugar. Thesame amount of fat is still there but the percent of caloriesfrom fat has been reduced - by adding more sugar. Thissort of thing happens all the time. Other food makers cutdown on the amount of fat in the recipe but they replace itwith sugar, which helps the label look better but it doesn’thelp us look any better.

We need to take more control of the foods we eat.This means buying unprocessed foods and fixing themourselves. I recommend that people stay away from con-venience foods and instead use more natural foods. Ratherthan buying a chicken and vegetable dinner in a plastictray that can be put in the microwave, buy fresh chickenbreasts and vegetables and cook them without addingextra fat or sugar. That does take some effort, I realize, but

It is ironic that since the intro-duction of low-fat and nonfatfoods into the grocery store inthe 80’s and 90’s, Americanshave continued to get fatter. Weall know that following a low-fatdiet is healthy and helps con-trol body weight, but apparentlyits not the whole story.

Info-Line: 513•874-3305 John Parrillo’s Performance Press • August 2000 21

THOUGHTS ON THE RISE OF OBESITY IN THE UNITED STATES

if you are really serious about controlling your body fat,you first have to control your food. You can reduce thetime and effort you expend in cooking by preparing bigbatches and freezing portions for use later. The ParrilloPerformance Nutrition Manual contains an exhaustive listof healthy, natural food choices—along with nutritiontables showing the calories, protein, carbohydrate, andfat for each food. It also comes with a food scale, so youcan control exactly how much and what you’re eating.

The over-consumption of sugar plays a huge role inthe fattening of our population but there’s more to thestory. Around 1970, about five years before obesity be-gan to skyrocket in thiscountry, a new ingredi-ent was introduced intoour food supply. It’scalled high-fructosecorn syrup. This is asweetening agent thathas several desirablefunctional properties asa food additive. First ofall, obviously, it’s sweet.Also, it adds moisture tofood and if you replacesome of the oil in arecipe with high-fruc-tose corn syrup theproduct still retains itsmoist texture. Third, it isas cheap as dirt, sinceit’s made from cornsyrup. Start reading la-bels and you’ll find thatthis stuff is in practicallyeverything these days,including soft drinks and muffins and chicken dinners.The sugar in corn syrup is primarily glucose. During themanufacturing process of high-fructose corn syrup someof the glucose is chemically converted into fructose. Typi-cally, about 45% of the sugar in high-fructose corn syrup isfructose. I’ve written extensively about fructose metabo-lism before and you can find this information on our websitehttp://parrillo.com/sng/sngb45.htm if you missed it.

Fructose is a monosaccharide (a simple sugar) thatoccurs naturally in fruit. Some people call it “fruit sugar.”Glucose is another monosaccharide and is the form ofsugar found in the blood (“blood sugar”). Sucrose, oreveryday table sugar, is a disaccharide composed of onemolecule of glucose attached to one molecule of fructose.When you eat a carbohydrate food, such as a baked po-tato or rice, the starch in the food is broken down intoglucose and released into the bloodstream. It can be usedfor energy or stored as glycogen. Glycogen, the storageform of carbohydrate in animals, is a long, branched chainof glucose molecules linked together. The enzyme in the

pathway of glucose metabolism that regulates whether thestarch you just ate will be converted to energy or stored asglycogen is called phosphofructokinase I (PFK-I).

The beauty of this is that if you eat more carbohydrates ata meal than you immediately need for energy the excess glu-cose is converted to glycogen and stored in the liver and inmuscle tissue. The problem with fructose is that when it ismetabolized it bypasses the PFK-I step. That means it auto-matically goes down the side of the pathway towards energyproduction. Almost no fructose is converted to glycogen.Therefore, when you eat fructose, instead of it being stored asglycogen, it is converted to acetyl-CoA, the metabolite that

enters energy-producing path-ways. And if acetyl-CoA levelsexceed that which is needed forimmediate energy production theremainder is converted to fat.Fructose is converted into fat bythe liver and does not appear inthe bloodstream. Almost none ofit is converted into glucose orglycogen. Instead, it is convertedinto fat and is released from theliver into the circulation as fat.

Refined sugar (table sugar)is 50% fructose and high-fruc-tose corn syrup is 45% fructose.Since Americans derive around25% of their calories from sugarthey derive 10-12 % (roughly)from fructose and fructose is con-verted into fat. So while we’vedecreased our fat intake by 7%of calories (from 40% to 33%),we’ve replaced those calorieswith something else which is eas-

ily converted into fat. Is it any wonder that obesity continuesto increase in the face of decreasing fat intake? Like I saidearlier, we are victims of our food supply. Refined sugar, high-fructose corn syrup and refined carbs together account forroughly 50% of the calories consumed by Americans, and that’sa big part of the reason we’re too fat. What to do about it? It’snot too complicated. Prepare your own food from natural, un-refined sources whenever possible. Eat a diet rich in lean meats,unrefined grains, unprocessed starches, and vegetables. Avoidrefined sugar and high-fructose corn syrup and the foods thatcontain them. Read labels and if sugar or high-fructose cornsyrup is listed among the leading ingredients don’t eat it. Avoidrefined carbohydrates and processed foods in general as muchas you can. Avoid fructose, which means limiting your fruitconsumption, and particularly avoid fruit juice. Although insome ways fruit is healthy nearly all of the calories provided byfruit come from sugar and include a lot of fructose. And con-tinue to limit fat intake. Most of your calories should be de-rived from lean proteins, unrefined complex carbohydrates, andvegetables. See you next month!

Tools such as the ParrilloNutrition Manual, CapTri®

Cookbook and Deluxe Food Scale canhelp anyone, not just bodybuilders, losebodyfat effectively and permanently.


By Cliff Sheats, M.S., Clinical Nutritionist

The Problem With ProcessedCarbohydrates

Lean Bodies

Carbohydrates have taken a bad raplately, thanks to best-selling books bythe high-fat/low-carbohydrate crowd.It is such a bad rap that the mere men-tion of the word carbohydrate instillsweight-gain fear in most dieters. Ofcourse, by shunning carbohydratesyou’re shunning valuable food full ofvitamins, minerals, and disease-pre-venting phytochemicals. The key toeating carbs without getting fat is thetype of carbohydrate with which youpopulate your diet. The real “bad guys”among carbohydrates are the pro-cessed or refined variety. Neither JohnParrillo nor I recommend processed car-bohydrates if you want to get lean andmuscular - and for good reasons.Processed, refined carbohydrates haveundergone various manufacturingsteps and in the process have beenadulterated from their wholesome natu-ral state. Examples are processed andcommercially baked breads, pasta, andbagels. Even though many of thesefoods are nutritious, they have stillbeen subjected to processing. Refined,processed foods are easily convertedto sugar once consumed and ultimatelyend up as body fat. The body reacts to

these carbs almost in the same way itdoes to simple sugar: there is an insu-lin surge that sets off a series of fat-producing reactions and the only wayto avoid these spikes is to avoid pro-cessed carbohydrates.

The body uses natural, complexcarbohydrates much more efficiently.The glucose in them is released farmore slowly and is stored as glycogenmore effectively. The body stores com-plex carbs and uses them later as en-ergy. Once you begin eating naturalcarbohydrates exclusively, you will beamazed by how well your body reacts.Not only will you have more energy,you will begin to look leaner, eventhough you are able to eat more ofthese natural foods. You’ll notice thedifference within days. It’s commonknowledge that refined, processedfoods can cause food sensitivities.Prior to starting our Lean Bodiesclasses in Dallas, people reported arange of health problems, includingheadaches, nervous tension, and al-lergies. Take headaches, for example.Simple sugars, high sugar foods, andrefined carbohydrates can cause arapid rise and fall in blood sugar lev-els. As blood sugar drops, glucosebalance is upset, and headaches are aknown symptom of this imbalance.Participants in our classes tell us thattheir headaches are diminished oncethey start excluding processed foodsfrom their diet.

Processed foods contain (poten-tially) harmful additives. Meats curedwith nitrates, beverages with caffeineand foods prepared with the flavor en-hancer monosodium glutamate (MSG)are but a few examples. Adverse reac-tions to food additives are quite com-mon. Food sensitivities are easily rem-edied by making simple dietary

changes. Switching to natural, com-plex carbohydrates provides relief forsufferers of these problems. It is alsoimportant to emphasize one of the big-gest drawbacks of processed foods:their low nutrient content. Processingdestroys nutrients, namely vitaminsand minerals. Natural, unrefined foodswill always have a higher nutrient level.I hope this information is enough tomake you stay away from commerciallybaked bread, pasta, and bagels. Onceyou are eating the amount of caloriesrecommended by the Parrillo Perfor-mance Nutrition Program according toyour sex, weight, and activity level, youwill not miss these foods, believe me!

THE BEST CARBS FORYOUR “BEST” BODY

STARCHY CARBOHYDRATES:Barley, Brown rice, Buckwheat Bulghur(cracked wheat), Butter beans, Chard,Chick peas, Corn, Garbanzo beans,Kasha, Kidney beans, Legumes, Len-tils, Lima beans, Millet, Old-fashionedrolled oats, Peas, Pinto beans, Potatoes,Rice cakes, Sweet potatoes, Whitebeans, Winter squash, Yams, any natu-ral, unrefined whole grain, Parrillo Per-formance Pro-Carb Formula™

FIBROUS CARBOHYDRATES:Alfalfa Sprouts, Artichokes, Aspara-gus, Bamboo shoots, Bok choy (Chi-nese cabbage), Broccoli, Broccoli flow-ers, Brussels sprouts, Cabbage, Cauli-flower, Carrots, Collard greens, Egg-plant, Green beans, Green leafy veg-etables, Kale, Leeks, Mushrooms, Okra,Onions, Parsley, Parsnips, Rutabaga,Salad vegetables, Scallions, Spinach,Summer squash, Turnips, Turnipgreens, Watercress and Zucchini.

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by Ron Harris

Making the Most ofLimited Workout Time

Hardgaining Bodybuilders

Wouldn’t you just love to have an un-limited amount of time to train? Yeah, youthink, pro bodybuilders have it made in theshade, right? Imagine blasting your chest foran hour in the morning and then coming backat night for another hour, tenderly torchingyour triceps. You could do every exercise inthe book for as many sets as you wanted – ifyou had unlimited time. There would neverbe a rush to finish because working out wouldbe your job. For the vast majority of people,training is done on your own time and time isour most precious commodity. Most weight-training Americans work eight to ten hours aday, five to six stress-filled days a week andtraining is squeezed in somewhere betweensleeping, eating, working, PTA and a millionnumerous obligations. We have to take careof children and keep our house in order andtime is real scarce. In reality, people often canonly allot thirty to forty-five minutes, three tofour times a week towards improving their phy-

siques. Is this enough? Does this mean that they can forget about ever having a greatbody - one that is bursting with muscle and devoid of fat? Don’t you need to train fortwo hours a day, five or six days a week, to have an elite physique? Naah! Not anymore. . .

Way back in 1998, I would have responded differently. But from the beginning of1999 onwards, I started working as a personal trainer and it became my job to see thatclients got results, even if their training time was severely limited. I quickly realized thatthe goal – great body, limited time - was achievable. Soon, as proof of my perceivedcontention, I had dozens of success stories: clients who had made excellent progresstraining just three or four times weekly for about a half an hour per session. Certainprinciples emerged on how to obtain maximum results from a minimal time investment.Here are a few of the recurring themes.

Avoid RedundancyIf you have a good grasp of each muscle’s function, you soon realize that it

doesn’t take a whole lot of different exercises to thoroughly work a muscle. For ex-ample, on chest day, you will often see someone do flat barbell presses, flat dumbbellpresses, decline presses, flat Smith Machine presses, flyes, pec deck and cable cross-overs – all in the same workout! This is sheer overkill, how much is really enough?Here’s a very basic list of body parts, along with which types of exercises to include fora thorough workout. *

* This is a rough exercise line-up. Depending upon the available time, the athletebegins with the first exercise and gets as deep into the muscle list as time allows. Oftenthe trainee must do two body parts per workout and this needs be factored in. If youonly have thirty minutes to train and need to hit two body parts, you need to allotfifteen minutes to each muscle group. Logic dictates a balanced approach.

Limit the number of setsIf you’re working with limited time and taking every top set to failure (and beyond),

if you are applying maximum effort, then you should not need do more than three setsof a given exercise. Light warm-up, medium second set and all-out third and final set.The key is to work damned hard on the three sets. If you max-out on the third set, thenyou are not depriving yourself of any significant benefits additional sets (on thatexercise) would bestow.

Legs - Press movement (squat or leg press), leg extension,leg curl or stiff-leg deadlift

Back - Row, chin, pulldown, shrug, pulloverChest - Flat bench press, flye (or pec deck) incline pressShoulders - Overhead press, side lateral raise, rear lateral raiseBiceps - Curl with palms up, curl with hammer grip, reverse grip

curlTriceps - Triceps extension, pushdown, dips, close-grip bench

pressCalves - Standing calf raise, seated calf raise, donkey calf raise


MAKING THE MOST OF LIMITED WORKOUT TIME

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Move QuicklyIt’s nice to be able to take your time between sets, chat it up

with your buddies and stroll around the gym to check out thescenery. If your time is limited you really can’t afford to do this.As soon as you can get your breathing back to normal, go ontoyour next set. Move swiftly from exercise to exercise, resting onlyas long as is absolutely necessary. You’ll be shocked at how littletime it actually takes to get a great workout when you train with-out loafing. You may not be able to use quite as much poundageas you normally would with a five-minute rest between sets, butthe added intensity of shortened rest periods will be enough of amuscle shock to more than compensate.

Use More MachinesWe all know that barbells and dumbbells are excellent tools

for building size and strength - but they are also very time-con-suming to load, unload, and transport from racks to benches andback. Machines allow you to change the resistance with just ashift of a pin up or down a notch or two. Using machines willdramatically speed up your workouts. If you are super rushedand need to get in and out of the gym in the absolute minimumamount of time, use an all-machine workout: save the free weightsfor those days when you have extra time to train.

Utilize High-Intensity TechniquesA final way of ensuring quality workouts in short time

frames is to utilize various high-intensity training methods:supersets, drop sets, forced reps, pre-exhaustion sets, partialsand rest-pause training. These intensity boosters allow you toinflict a maximum amount of damage to the muscle tissue inminimal time. And that’s where the gains lie. In longer, “normal”training sessions, overuse of these methods might prove toomuch for the average weight trainer. Recovery often suffers fromoveruse of these intensity boosters. It’s safe to say that theseintensity magnifiers can be safely and repeatedly used in mini,half-hour sessions with bold impunity. So use ‘em!

End notes and final thoughts . . .It’s not necessarily a physical death sentence if you only

have a short period of time to train. By focusing on short, sweetroutines that pack a ton of intensity into a brief time period, youcan radically improve your physique. You may not have all thetime in the world to train, but that doesn’t mean you can’t makewhat time you do have highly effective. Results will be yours ifyou put your head down, grit your teeth and make sure that inthe gym you are 100 % business. Forget all the excuses andblast your muscles into new dimensions!


Q.

A.

I’ve heard so many things about how much protein isenough and how much is too much. Can you clear upsome of this confusion about protein and amino acids.

We’ve been gettinga barrage of calls andquestions lately

about protein. “Can’t the body onlydigest 50 grams of protein a meal?Isn’t too much protein bad for you?Can too many amino acids beharmful?” To address these questions, let’stake a look at what science says. The amount of protein actually re-quired by bodybuilders is as hotlydebated as the entire subject ofnutrition. The National ResearchCouncil sets the recommendeddaily allowance (RDA) at 0.8 gramsper kilograms of body weight a day— the equivalent of 0.36 grams perpound of body weight a day. Basedon the RDA, a 200-pound body-builder would require 73 grams ofprotein a day. Unfortunately theRDA was established with averagepeople in mind — not athletes. Protein supplies nutrients calledamino acids which are required forevery metabolic process. All

muscles and organs, in fact, aremade from amino acids. Likemost athletes, bodybuildershave higher requirements forprotein than the average per-son. Without enough protein,you cannot build muscle, re-pair its breakdown aftertraining, or drive your me-tabolism. Various studies indicatethat weight training ath-letes need greateramounts of protein. Inone study, for example,ten weight lifterstrained intensely andconsumed 0.9 gramsof protein per poundof body weight aday. Four of theseathletes were found to be in nega-tive nitrogen balance. In another study, weight lifterswho increased their protein intakefrom 1.0 to 1.6 grams per poundof body weight a day were able toincrease both strength and leanmass.

Serious body-builders train aerobically as well,and this places some particular de-mands on the protein needs of thebody. Prolonged aerobic exercise,for example, can burn amino acids,after the body uses up its stored car-


QUESTIONS & ANSWERS WITH JOHN PARRILLO

bohydrate for energy, thus elevat-ing protein requirements. Aerobic training in a protein-de-ficient state can lead to a conditioncalled “sports anemia,” in which redblood cells and serum iron levels arereduced. During training muscle fi-bers are damaged and must be re-paired following the exercise pe-riod. If your protein intake is low,the body draws on red blood cells,hemoglobin, and plasma proteins asa source of protein for muscularrepair. When this happens, littleprotein is left to rebuild red bloodcells at the normal rate, and sportsanemia can be the result. Clearly, bodybuilders must in-clude ample protein in their diets topromote muscular fitness. Indi-vidual protein needs vary and de-pend on a number of factors, in-cluding a bodybuilder’s training in-tensity and level of conditioning. Ihave seen many bodybuilders im-prove their physiques by increas-ing their protein intake to as high as2.5 grams per pound of bodyweight a day — nearly seven timesthe RDA. Based on our experience atParrillo Performance, hard trainingbodybuilders can achieve excellentresults by consuming 1.5 grams ormore of protein per pound of bodyweight a day. On our program, atleast one gram of your protein in-take per pound of body weightshould come from

lean protein sources such as leanwhite meat poultry, fish, and eggwhites; The other .5 gm per poundof body weight should come fromvegetables, particularly beans, cornand legumes. Avoid red meats andegg yolks. These are high in fatwhich easily converts to body fat.

Now about amino acids. Theseprovide another way to take in ad-ditional protein. Amino acid formu-lations are especially beneficial dur-ing periods of intense training andstrict dieting. To protect lean bodymass, many competitive bodybuild-ers increase their usage severalmonths before competition. The branched chain amino acidsleucine, isoleucine and valine are di-rectly involved in building muscle tis-sue. By carrying nitrogen, they as-sist the muscles in synthesizing otheramino acids to promote growth andrepair. People consuming a high-proteindiet should be sure to drink plentyof water and to get enough calcium.Protein metabolism generates am-monia, which is converted to ureaand excreted in the urine and sweat.Drinking plenty of water aids thekidneys in removing this nitrog-

enous waste and dilutes calciumsalts which could form kidneystones. Notably, there is no evidence sug-gesting that strength athletes con-suming a high-protein diet have anincreased incidence of kidney dis-ease. The data suggesting that ahigh-protein diet contributes to theprogressive nature of disease comefrom people with pre-existing kid-ney problems. Many studies havedemonstrated a positive correlationbetween protein intake and urinarycalcium excretion. Results are

equivocal regarding protein intakeand calcium absorption. Some stud-ies show that protein improves cal-cium absorption while others showthe opposite. Calcium balance canbe maintained during high proteindiets by assuring adequate calciumand phosphorus intake (at least theRDA, 800-1200 mg/day) fromboth diet and supplementation.

John

Parr

illo’

s

4690K Interstate Drive Cincinnati, Ohio 45246

PRSRT STDU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

Documents

PERFORMANCE€¦ · out and losing that cellulite, Mary added pounds of muscle. The former Ms. Skinny and Fat was now Ms.Tight and Toned. That was in 1997, late in the year, Mary