LEVEL ONE CERTIFICATION - Parrillo Performance · and comprehensive fitness facil-ity that will use...

LEVEL ONE CERTIFICATIONWHERE? WHEN?Cincinnati, OH Feb. 8-9

4www.parrillo.com Performance Press / February 2003

Angela Moore is an elite athletewho intends on building a diverseand comprehensive fitness facil-ity that will use state-of-the-artequipment to compliment and aug-ment a wide variety of seeminglyunrelated fitness disciplines. Theeclectic Angela intends to offerexpert instruction in an eclectic mixof physical arts: “I want to bringtogether all the different disciplinesI’ve studied over the years andhouse them under one roof.” Shecurrently is in the process of trans-forming her well-thought-out visioninto concrete reality. “I am activelylooking to purchase a parcel ofland and build a fitness facility insuburban Detroit. I intend to nameit Body Principle.” Though she isan elite athlete married to a pro-fessional athlete, Angela is no elit-ist. “I am targeting the non-exer-ciser, the unfit. Are you aware that89% of the nation’s 280-millionperson population does not belongto a health facility? I want toprovide a user-friendlyenvironment for serious individu-als seeking to change their phy-sique. Body Principle will providea home base for those who wantto make a commitment to the fit-ness lifestyle.” Angela has excel-lent qualifications: she earned aB.A. from the prestigious Univer-sity of Virginia and in addition tobeing a top athlete in her own rightis married to all-pro NFL wide re-ceiver Herman Moore.

cardio. She has studied the eso-teric practices of yoga and Pilatesand both disciplines will have ahome at Body Principle. Yogaclasses and a full array of Pilatesmachines and mats will be offeredand accompanied by expert in-struction. All these unique fitnessdisciplines will coexist and meshtogether into a seamless fitnesstapestry. Body Principle will offera continual series of lectures andseminars conducted by fitness pro-fessionals and experts in their re-spective fields. Classes and work-shops will be ongoing, “I want aneducational component to BodyPrinciple. I continually search andseek to expand my knowledgebase and I know how importanteducation is for achieving fitnesssuccess.” The plan is to have thecenter built by “the end of 2003.”The woman behind this project isan eclectic mix; an individual whohas competed at the national levelin two separate sports: track andfield and bodybuilding. In additionshe has a B.A. in business andAngela is very close to receivingan M.B.A. She mixes equal partsathletic theory with athletic expe-rience and possesses the requisiteresources needed to turn herdream into reality. “I will createan atmosphere that makes peoplefeel comfortable about fitness.

There are many valid approachesto true fitness and I want to pro-

Articulate and soft spoken, Angelais prone to light laughter that com-pliments her quiet manner quitenicely. Her philosophy and plansfor Body Principle are extremely

refined. “To achieve optimal fit-ness requires more than endlessphysical training. My idea is to builda facility that caters to mind, bodyand spirit; the three aspects ofwhat is known as ‘wellness.’”Angela’s plans for Body Principleinclude a comprehensive weighttraining section containing everytype and variety of free weight andexercise machine imaginable. An-other portion of the wellness cen-ter will house various cardio ma-chines. Her extensive array oftop-line fitness equipment will besupplemented with continuing edu-cation classes on fitness-relatedsubjects such as diet, nutrition, pro-gressive resistance training and

JOHN PARRILLO’S PERFORMANCE PRESS

vide an environment that is inclu-sive rather than exclusive” Angelasaid. Not that the athletic elitewon’t be welcome at Body Prin-ciple, on the contrary all levels willbe welcome. “As soon as a per-son serious about fitness walks into Body Principle I want them tofeel totally at ease.” Angela is 32-years old, stands 5-foot 8-inchesand weighs 135-pounds of rock-solid muscle. An outstanding highschool athlete, she won a trackscholarship to the University ofVirginia and specialized in the 400and 800 meter runs. Angela wasa member of several relay teams.Genetically gifted, she has a strongwork ethic and put her college timeto good use academically. She iscurrently nearly completed herM.B.A. studies and carries a 3.9grade point average. Introduced toweight training in college, Angeladidn’t undertake “serious” weight

Angela is 32-years old, stands 5-foot 8-inches andweighs 135-pounds of rock-solid muscle.

5 February 2003 / Performance Press www.parrillo.com

Pretty remarkable stuff since An-gela competed in the national in-door track championships in boththe 800-meter sprint and two-milerelay. She had a great physique asa runner, lean as a greyhound, builtfor function and speed. The trackstar began iron pumping in earnestand effortlessly absorbed thesubtleties of the bodybuilding pro-cess. She mixed equal parts diet,cardio and weight training andsoon her progress was so notice-able and profound that friends andtraining partners began to suggestshe consider competing in a body-building competition. Angela en-tered her first bodybuilding contestand made a sensational debut, cap-turing a first place in the middle-weight division at the Great LakesNationals bodybuilding competi-tion. This past year she took 2nd

place in the lightweight division ofINBF Natural Bodybuilding Na-

training until several years pastgraduation. After the birth of hertwo boys, Aaron and Ashton, now8 and 10-years old, Angela decidedto get back into shape.

She began bodybuilding in earnestusing high-intensity weight train-ing and cardio sessions while con-tinuing to practice yoga on a regu-lar basis. “I joined a Powerhousegym and began using bodybuilderdiet and training methods.” Angelasaid, “I have always been a natu-rally clean and light eater so thenutrition portion of the bodybuild-ing equation came a little easier forme.” Within a matter of monthsshe had radically renovated herphysique. “My body seemed torespond immediately and I beganadding muscle rather quickly. I lostbody fat as well and within a yearI looked better at age 31 than Ihad as a college athlete at age 21.”



tional Championships. Creamfloats to the top and within fouryears Angela Moore was a na-tional bodybuilding contender.

Angela competed in a Ms. Galaxycompetition a few months ago withmixed results. “I felt – and still do– that the Galaxy format is per-fectly suited for someone with myathletic background.” In the Gal-axy format (now called NOVA)Women compete in a swimsuitround and run an obstacle coursefor time. The two scores are com-bined to determine the winner.Angela slipped on the obstaclecourse and ended up finishing outof the money. Despite the cata-strophic time penalty as a resultof the slip, one high ranking offi-cial had her placed in the top ten.“I’m unsure of my exact placingsince rankings were not desig-nated.” She would love to com-pete in this format again, assum-ing circumstance allows. “Some-day I intend to compete in anotherGalaxy competition. I love the ideaof combining a bodybuilding com-petition with a serious athleticevent.”

Ironically, this soft spoken Ladywith the mild manner and easylaugh is a terrific kick boxer andactually fought and won two ama-teur full-contact fights. To roundout her comprehensive fitness ap-proach she regularly practicesyoga and Pilates, both provide astretching and centering compo-nent to compliment the weightsand cardio. “I think it is importantto balance hard and soft fitness inorder to achieve the wellnessideal.” She said. Years ago Angelaimmersed herself into the art andscience of bodybuilding and dis-covered the sophisticated world of

Angela typically performs 2-3exercises per body part and 3-4sets per exercise. Repetitionsare generally in the 8-12 reprange. Abdominal training isdone for five minutes at theconclusion of each workout. “Iwill string two or three abdomi-nal exercises together and dothem in a non-stop fashion.” Hertraining session take around 60-minutes to complete. Cardio isdone 4-5 times a week for 30-40minutes. “I break a good sweatwhen I do my cardio.” Shebelieves in working not only hardbut smart.

DAILY MEAL SCHEDULE7AMEgg beaters (4), bowl ofoatmeal, 2-peices of dry ryetoast10AMTurkey burger, fruit12PMChicken breast, spinach noodles,broccoli4PMParrillo Optimized whey proteinshake, mixed veggies7PMBeef fillet, salad, carrots

All Angela’s efforts are currentlyconcentrated on getting the BodyPrinciple project off the ground.“My competitive career is onhold until I can get the facilitybuilt. When I ran track, kick-boxed or competed in bodybuild-ing, my placing was indicative ofmy work ethic; if I trained hard Iusually won.” With her experi-ence, athletic pedigree, re-sources and business knowledge,Angela Moore seems destinedfor success. All indicators arethat Body Principle will becomea smash hit.

bodybuilding nutrition and supple-mentation. “I was introduced toJohn Parrillo’s extensive line ofsupplements and have used themever since. I feel the quality of hisproducts is fantastic; as good asany I’ve come across.” Wequizzed her regarding favoriteParrillo Products, “I use OptimizedWhey

TM protein every single day.

Pro CarbTM

is another of my fa-vorites. The taste of the chocolateflavored whey and that of the carbpowder is excellent. The Parrilloprotein and carb powder have ataste that actually makes you lookforward to taking supplements.”This is a far cry from years goneby when supplements tasted sobad they could only be consumedby obscuring the taste with mas-sive amounts of sugar. “I takeParrillo Creatine Monohydrate

TM

before a workout. I like the ideaof loading up with creatine beforea tough workout as it’s a good ideato supply muscles the fuel theyneed ahead of time.” Angela out-lined for us her weight training anddiet schedule.

ANGELA MOORE’SWEEKLY TRAININGSPLIT

Mondaychest and tricepsTuesdayquadriceps and hamstringsWednesdayoff – yoga classThursdayback and bicepsFridayshoulders and calvesSaturdayrun three miles; PilatesSundayoff

ANGELA MOORE

7

Use your back arm to push the cable forward. You shouldlead with your hips and follow through.

Do this 20 times on each side.

Use your front arm to pull the cable forward. You shouldlead with your hips and pull through.


In this drill, it is CRITICAL to lead with your hips. Use bothhands to fully swing the cable forward. You should feel thetorque in your torso and not your shoulders.



t had now been a full fivemonths since Randy had firstapproached me and begun his

education, and the kid had come along way in a short time. Hisbodyweight had climbed from alittle over 172 to nearly 185, andwithout any discernible increase inbody fat. More importantly, he wastraining with precision form andeating all the right foods right onschedule. I had recently convincedhim to break up with his girlfriendTracy, who had been no good forhis bodybuilding goals. The youngbuck was now dating one of thefront desk girls, as well as one ofhis younger sister’s best friendswho had been his high school’sProm Queen just two years before.Yes, everything was looking up formy protégé, who had been savingconsiderable time skipping pastmany of the mistakes I had madein my early years. We were train-ing shoulders and arms when Ipicked up on a weird vibe. Randyseemed preoccupied and nervous,and was barely talking. Not that Iencouraged a gabfest in the gym,but he was being unusually silentas he ground out his sets and reps.I waited until we were done and inthe locker room before demandingan explanation.

“Okay, what happened? Did youget some girl pregnant? Is your pet

Iguana sick, what?”

Randy didn’t answer right away.He reached into his gym bag andproduced a couple pages of paper,stapled and folded, glancing aroundto be sure nobody was watchingus. As soon as he handed it overand I had a look, I decided to takethe conversation outside, even if itwas twenty degrees out. What hehad shown me was a list of ste-roids complete with prices that hehad printed off the Internet.

“Look,” he said, “I haven’t decidedwhat I’m gonna do yet, I justwanted to ask what you thought.”

“What do I think about steroids,what do I think you should use, doI think you should use them? I’m alittle confused here. Be a bit morespecific,” I told him.

“Uh, pretty much all of that,” hereplied.

“Alright, well first of all, steroidsdefinitely work, no doubt aboutthat. And to become Mr. Olympia,you would have to use them. Any-one who tries to tell you differentis either a liar, an idiot, or both.Look, I am not necessarily for oragainst steroids. They are a partof almost every professional sporttoday. But they are not very im-

portant in the big picture comparedto other factors.”“They’re not? So why do so manyguys use them?”

“You are trying to be a great body-builder. Drugs do not make a greatbodybuilder. Without the right ge-netics, plenty of hardcore training,eating, and supplements, a milliondollars worth of steroids andgrowth hormone wouldn’t evenmatter. I assume that you are think-ing about experimenting yourselfnow?”

He didn’t want to commit to ananswer, so he just shrugged. “Idon’t know.”

“You don’t have to bullshit me;we’ve been over this before. I amnot here to make a moral judge-ment against you, you can do thatfor yourself. I will guide you tomake the right decisions as far asyour physique goes, though. An-swer this, do you honestly believethis is the best you can be withoutsteroids?”

“No, I guess not.”

“Of course not. You’re twenty-twoyears old and your natural hor-mones are raging like a wildfireright now. You have made bettergains just since I met you than most


II


guys do in a year or more. I trulythink you have a lot more growingto do before you even think aboutsteroids. And you may even buildsuch an amazing natural physiquethat you can be all over the maga-zines like Skip LaCour and TitoRaymond.”

“I’ve been on these messageboards where a lot of guys my agetalk about gaining twenty or thirtypounds in just a couple months,that’s all. It sounds pretty incred-ible.”

“First of all, some of these peopleare flat-out lying. Anyone can sayanything in a chat room under somefake name. Secondly, a lot of themare just getting bloated and fat.Some of these web sites let theseguys post their pictures with theface blocked out, and believe me,Ronnie Coleman and GunterSchlierkamp have nothing to worryabout.”

He had a chuckle at that.

“It’s one of those tortoise and harescenarios,” I explained. “A lot ofthese young guys get big really fastwithout even knowing how to trainand eat right, then when they getoff the steroids they lose almosteverything they gained. They haveto stay on drugs forever becausethey don’t know how to makegains without them. A lot of themend up quitting bodybuilding alto-gether. They might be racingahead of you now, but you can besure that you will pass many ofthem by eventually. I’ve seen it athousand times.”

Randy was looking at the list again,and seemed a little sad. I knew hereally wanted to get his hands onsome of the items listed and startsprouting muscle at an alarmingrate.

“So you’re saying I should neveruse steroids?”

“No, that’s your decision. All I amtrying to say is that you should ful-fill your body’s natural potential be-fore you consider them. Youthought you were training and eat-ing perfectly before you met me,

didn’t you?”

“Sort of.”

“Who are you kidding? Youthought you almost knew it all. Justa few months later you see howmuch room for improvement thereactually was, right?”

“Definitely.”

“Randy, I’m not going to try andscare you with some speech aboutside effects and committing acrime, because those ridiculous

“You are trying to be a great body-builder. Drugs do not make a great

bodybuilder.”

A BODYBUILDER IS BORN


tactics never work on anyone withhalf a brain anyway. You asked mefor my opinion, and I say you aren’tyet at a stage where steroids haveany place in your program. The daywill come when you will be facedwith that crossroads, but it’s still faraway.”

Randy tore the list up, crumpled itinto a ball, and tossed it into adumpster a few feet away. Hesighed. I knew what he was feel-ing. The kid had been consumedwith dreams of popping a few pills,doing a few shots in the glutes, andturning into a 250-pound freakwithin a few months. Many a timeI had envisioned the same thing formyself. Patience is the hardest partof bodybuilding. We bust our asses

have to put the work in all by your-self. I was sure that he would haveto make the decision sooner orlater, but hopefully I had convincedhim to at least take advantage ofhis young body’s own abundantnatural hormones before theystarted to diminish in the late twen-ties. I knew this kid could get a hellof a lot bigger and stronger with-out any pharmaceutical help. Andthen, if he chose to go that route,he would still have been much bet-ter off for waiting until his naturalpotential had panned out.

Randy was getting into his car.

“Thanks Ron, you gave me somethings to think about.”

“That’s what I’m here for, grass-hopper,” I replied. He looked quiz-zical. Clearly I was showing myage in referencing a show as oldas Kung Fu. “Never mind, I’ll seeyou tomorrow.” He backed up anddrove off. Randy thought he hadbeen ready to try anabolics afteronly three years of training and ata point where he was just begin-ning to learn how to train and eatthe right way. I had helped him tosee otherwise, at least for the timebeing. Unfortunately, there werethousands of other teenagers andyoung men in the same positionwho would not have a voice of rea-son to make them pause and reallythink about their decision. I wishedthem all the best of luck, becausethey are all going to need it. Usingsteroids before you really knowyour body is a lot like marryingsomeone you don’t know verywell. You might luck out and dookay, or you might end up deeplyregretting your rash choice.

training like maniacs, we forcedown enough food to feed a So-mali village every day, and wespend thousands of dollars on pro-tein powders, supplement bars, cre-atine, and more. Even then, musclegains usually crawl along at a snail’space. The human body simply doesnot synthesize muscle tissue veryfast despite our best efforts. Butthe great thing is that all these littlegains add up over months andyears. Steroids can certainly speedthis process up, but they can alsoprevent a man or woman fromever truly learning how their bodybest responds to various trainingand nutrition techniques. Randy hadbeen tempted by the promise of ashortcut, but the truth is there is noshortcut. One way or another, you

“....but the truth is there is no shortcut.One way or another, you have to putthe work in all by yourself.”

A BODYBUILDER IS BORN


o lose body fat, mostpeople shift rapidly

from normal nutrition rightinto a near-starvation mode. Thisdeceleration slows your metabo-lism, making it difficult to burn fat

or repair muscle after training.Any drastic reduction in caloriescauses your body to start feedingon its own muscle tissue, and you

lose hard-earned muscle in theprocess.

My program for losing body fat is

a far cry from starvation or dras-tic caloric restriction. You eathealthy foods and plenty of them.

you are preparing for a bodybuild-ing contest, the same amount in the

evening after your last meal.

On my 12-week fat loss program,there are three stages to losing

body fat. No matter what yourgoals, follow all three stages, pro-gressing from Stage 1 to Stage 3.Stage 3 is designed to lower your

body fat percentage to super-cutlevels, either for a contest or to lookfantastic in a bathing suit.

Plan to lose no more than one totwo pounds of body fat a week.The more slowly you shed body

By feeding your body, instead ofstarving it, your metabolic rate

stays high. That way, you burn fatand continue to repair and buildmuscle. You end up looking leanerand more muscular, rather than

flabby and smaller.

In addition to proper nutrition, an-other important factor in losing

body fat is aerobic exercise, whichkeeps your metabolism high.When trying to shed body fat, youmust increase the time and inten-

sity of your aerobic workouts. Isuggest 45 minutes to an hour ofaerobics before breakfast and, if

Whether you’re a competitive bodybuilder preparingfor a contest or a bodybuilding enthusiast trying to dropa few pounds, you can do it easily and safely — withoutsacrificing precious muscle or energy. Best of all, youcan do it without making any drastic dietary changes.


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fat, the better you’ll look and feel.It’s important to monitor your ra-tio of body fat to muscle at leastonce a week, using my BodyStat

Charting System available fromParrillo Performance. A scale in-dicates weight loss, but it can’t tellyou whether you have lost body

fat or muscle. By monitoring yourbody composition, you’ll knowwhen you need to adjust your dietto continue getting lean without

losing muscle.

Getting Lean: Stage 1

Stage 1 lasts approximately sixweeks. It begins to positively alteryour ratio of muscle to body fatand prepares your body for the

next two stages. During Stage 1,gradually decrease your intake ofstarchy carbohydrates (brownrice, potatoes, whole grains, yams,

legumes, etc.) by eliminating themfrom your last meal. If you’re eat-ing 500 grams of carbs a day, forexample, you may want to take this

amount down to 300 grams.

By reducing carbohydrate intake,you’ll have less muscle glycogen

left the next morning when you doyour aerobic exercise. In this car-bohydrate-depleted state, the hor-mone glucagon is released as a

signal for the body to start burningfat. Your body will then start usingfatty acids (body fat) for energy,and you’ll get leaner as a result.

By lowering your intake of starchycarbohydrates, you also slightly

• Increase your intake of fibrouscarbohydrates.

• Increase your aerobics.


Stage 2 lasts approximately fourweeks and is designed to furthertighten up your physique and pro-

mote body fat loss at a steady rate.In Stage 2, reduce your numberof meals. If you’re eating sixmeals, reduce them to five meals.

Eat your last meal three to fourhours before going to bed. De-crease your intake of starchy car-bohydrates even more at all meals,

for a total of 200 to 300 grams aday. Consume larger portions offibrous carbohydrates to stave offhunger.

Continue your accelerated pro-gram of aerobics but never run out

decrease your protein intake, be-cause starchy carbohydrates con-tain some protein. You may want

to consume slightly more protein(2 to 4 more ounces) at your lastmeal. This will also keep you fromgetting hungry at night. At the

same time, eat more fibrous car-bohydrates at meals. These in-clude non-starchy vegetables andsalad vegetables.

Stage 1 is also the time to increaseyour morning aerobics to an hour.If you’re a competitive bodybuilder

preparing for a contest, add anadditional 45 minutes to an hourof aerobics after your last meal.If you ever feel low on energy as

a result of increasing aerobics, addsome starchy carbs back into yourdiet.

To sum up Stage 1:

• Reduce your intake of starchycarbohydrates.

“...another important factor inlosing body fat is aerobicexercise, which keeps yourmetabolism high. When trying toshed body fat, you must increasethe time and intensity of youraerobic workouts.”

A 12 WEEK FAT LOSS PROGRAM


For competitive bodybuilders only:The week before your contest,practice “decarbing” and “carbingup.” Decarbing is the process of

lowering your carbohydrate intakefor several days early in the week.This results in the depletion of gly-cogen stores, thus preparing your

body to hold glycogen and fluid inthe muscles rather than under theskin.

To decarb, start lowering your in-take of starchy carbohydrates onthe Sunday before your contest andcontinue through Wednesday.

Women with slower metabolismsmay have to go as low as 50 gramsof carbohydrates a day; with fastermetabolisms, 100 to 200 grams a

day. Men with slower metabolismswill have to lower their carbohy-drates to 100 to 200 grams a day;with faster metabolisms, to 200 to

400 grams a day. During decarbing,use CapTri to supply energy andto assist in fat-burning.

Decarbing is followed by a periodof “carbing up” in which you re-introduce starchy carbohydrates.

Carbing up re-builds glycogenstores in your muscles so that youlook full, hard, and well-defined oncontest day. Increasing your car-

bohydrate intake, while watchingyour fluid intake, draws the inter-stitial water out from under yourskin, and your body will tighten up

considerably as a result.

On Thursday before a Saturdaycontest, start re-introducing carbs

into your meals at the rate of 50 to200 grams a day for women and100 to 400 grams a day for men.The rate at which you add carbs

back in depends on your metabo-lism. The additional carbs shouldbe divided equally among yourmeals.

If you follow this 12-week systemto the letter, expect to achieve thebest shape of your life, especially

if you start it now, right after theNew Year. For more informationon my 12-week fat loss program,along with sample meal plans, con-

sult the Parrillo Nutrition Programand Manual, available by calling ourORDERLINE. 1-800-344-3404

of energy. If you do, eat a fewmore starchy carbohydrates. In-crease your intake of Cap-Tri too.This is a source of calories your

body can use for fuel. It has verylittle tendency to be stored as fatbecause of its rapid absorption,high thermic effect, conversion to

energy-yielding ketones, and abil-ity to be burned in a carbohydrate-loaded cell.

To sum up Stage 2:

• Reduce the number of yourmeals.• Reduce your intake of starchy

carbohydrates.

• Increase your intake of fibrouscarbohydrates.

• Increase your usage of CapTri.


Stage 3 lasts two weeks. Designedfor competitive bodybuilders whowant to achieve peak contest shape

or anyone who wants to peel offthose last stubborn pounds, Stage3 is the time to polish your physiqueand tighten it up.

In Stage 3, follow the same mealplan you used in Stage 2 — withone exception. Further reduce your

intake of starchy carbohydrates, sothat you lose your pump about two-thirds to three-fourths of the waythrough your workout. If you’re

already experiencing this, there isno need to make any adjustmentsin your carbohydrate intake.

“If you follow this 12-weeksystem to the letter, expect toachieve the best shape of yourlife, especially if you start it now,right after the New Year.”

A 12 WEEK FAT LOSS PROGRAM


enry Lovelace is intenseand relentless. Drivenand disciplined, he is a

self-admitted fitness fanatic.“Here at Wild Horse Fitness weinsist that our clients makeprogress.” Insist they makeprogress Henry? What if they don’tprogress? Do you beat them witha lifting belt? Isn’t that coming onmighty strong to those who pay thesalaries and the bills? “We admin-ister 500 personal training sessionsper month at my new 12,000-square foot facility and we don’thave the time or inclination towaste intense, one-on-one per-sonal instruction, on people who’renot going to incorporate and imple-ment our advice. What’s the point?We take an intense personal inter-est in the physical progress of ourmembers and that cuts bothways.” Henry is intensity personi-fied and warmed to the subject,“Our approach to fitness is seri-ous and we don’t view it as ahobby; like golf or bowling. To mefitness is not another of life’s ca-sual undertakings. We don’t wantto waste time on someone less thanall-out serious about attaining op-timal fitness.” Henry spoke in amonotone that would do JackWebb proud. “Someone less thanserious is taking a training spotaway from someone truly intent onchanging.” Henry Lovelace

clients sooner or later the clientsdisappear. On the other hand, howis it that some fitness facilities (de-spite modest or even seedy appear-ance) mysteriously thrive and pros-per? It seems that there is alwaysa place in this world for a serioushardcore fitness facility. Serious fit-ness fanatics love to cluster andcongregate together for ritualistichigh intensity, take-no-prisonerworkouts. Henry’s Wild Horse Fit-ness emporium contains within itsspacious walls the best of bothworlds: a hardcore mission state-ment combined with brand newequipment of every imaginable typeand variety. Imagine the resultingfacility when a fitness nut likeHenry Lovelace gets hold of a largebudget designated for the purchaseof gym equipment. It’s like a 6-year old turned loose in a candystore. Henry’s new training lair isa mayhem unit designed to blast thehuman body into muscular submis-sion.

Knowledge flows from the headdown and if the owner knows hisstuff and is able to impart hisknowledge to the staff, pretty soona facility philosophy emerges andpretty soon a facility gets a reputa-tion for being able to transformpeople. Henry Lovelace has a staffof top personal trainers and each

added, “If you want a personaltrainer to hold your hand or be yourpaid friend or count reps or tell youhow fabulous you’re looking andask who does your hair then looksomewhere else, somewhereother than Wild Horse Fitness.”

If on the other hand you seek thecold truth about training and wantto change your physique, if you arenot afraid of brutally hard workand if you have good discipline,than by all means, Wild Horse Fit-ness is the place for you. They’realways happy to kick some seri-ous client booty in order to sparksome serious physical progress.Call it tough love. Henry’s Waygets results and in the end the onlything that counts in the fitnessgame is the ability to consistentlytrigger quantifiable, measurablephysical progress. No illusions,head fakes or slight-of-hand mir-ror tricks: real results matter; ev-erything else is meaningless happytalk. Ever wonder why most gymsand spas and health clubs disap-pear on a regularly reoccurringbasis? No matter how lavish or hipa facility, if the staff is unable toobtain results for the clientele,measurable, visible, uncontestablephysical gains – then that facilityis doomed to eventual bankruptcy.If you can’t get results for your


HH


knows exactly what they’re doingand view it their personal respon-sibility to trigger consistent physi-cal gains for each and every cli-ent. In order for the plan to workits magic the client actually has todo what’s required, both in and outof the gym. “Why would we wantto waste our time and your moneyif you didn’t follow the game planwe so carefully construct for you?What would be the point of that?”Henry is chilled logic-on-a-plate:“At Wild Horse Fitness clients getgreat value for their money; wemake sure of that. Results speakfor themselves and as a result ofour results we have a waiting list.”Henry’s club is located in an up-scale suburban neighborhood ofSt. Louis. “I would say without ashred of doubt in my mind that WildHorse is the best equipped fitnessfacility in the state of Missouri. Ihave fourteen Hammer StrengthMachines, two Smith Machines,$24,000 worth of dumbbells thatinclude two racks that each gofrom 5 to 150-pounds in 5-pound

cide exactly with those of JohnParrillo. I use Parrillo productsmyself and recommend them toevery one of my clients. I agreecompletely with the Parrillo train-ing philosophy.” The Parrillo ap-proach forms the backbone, the ir-reducible core, the philosophy, be-hind every lifting routine, everycardio session and every diet plandesigned by the staff at Wild HorseFitness. Jessica Wynn, RogerCollins, Amanda Wells and ChadFrenzel are all Parrillo CertifiedPersonal Trainers and along withthe ever-present Henry, train herdsof eager customers. “Business isgreat; my typical member is a suc-cessful professional; a goal-orientedperson for whom time is at a pre-mium but at the same time recog-nizes the importance of fitness.”These folks are not afraid of hardwork and know all about disciplineand as a result they are taking Henry’sadvice on training and eating, ap-plying it and transforming their phy-siques as fast as the GM plantacross town cranks out Corvettes.

jumps, two cable crossover ma-chines, two full racks of fixed bar-bells, fixed e-z curls bars, benchesof every type and description,thirty pieces of brand new cardioexercise machines, a power rackand a bunch of chin bars, rowmachines and t-bar platforms; youname it and we’ll likely have it.”

Best of all Henry and his staffknow just how to put all that fancyequipment to work. They showclients every collective trick-of-the-trade they know. The finestcollection of equipment in the worlddoesn’t mean Jack Didley if thestaff doesn’t know what they’redoing. Henry Lovelace hires onlythe best and he trains his staff, nayindoctrinates them, into his per-sonal methodology. “It’s no coin-cidence that every one of my train-ers is a Parillo Certified PersonalTrainer. I can think of no betterway to understand my approachto fitness than by completing theParrillo certification program. Myviews on training and eating coin-



Henry not only talks the talk buthe walks the walk: this past Julyhe swept to victory in themaster’s competition at theNPC Missouri State Bodybuild-ing Championships. Henryweighed 176-pounds and wassliced-to-ribbons. He won theoverall master’s title and im-pressively captured his class inthe tougher open division. “Itwas a great night. I got my tim-ing right. This will be my lastcompetition at this bodyweight,next year I’ll compete weighing198-pounds.” Standing 5-7-inches, Henry felt he was tootall for the 176-pound class limitand was having an increasinglydifficult time getting his weightdown for the official weigh-in.If the bodybuilder shows upeven a quarter-pound over theclass limit, he/she are forced tocompete in the next higherweight division. There is noworse competitive nightmarethan missing your weight divi-sion in an official weigh-in andhaving to have to competeagainst the monsters in the nextheavier class. Henry has beenadding off-season mass and willpare and chisel it down next year.“I now weigh 215-pounds witha low body fat percentile…I willpush my off-season weight upto a rock solid 230-pounds be-fore I begin my pre-competitionfat-reducing phase. I want toenter my next contest weighinga super-striated 198.” Henry, asone might expect, is powerlifterstrong. “I squatted 675x5 in lastweek’s work-out.” Not bad fora 39-year old bodybuilder. Weasked Henry to share with ushis off-season mass building rou-

Fridayshoulders: machine press, stand-ing and bent over lateral raisestraps: shrugs

Saturdayoff

Sundayoff

Calves and abdominal exer-cises are done at the end of ev-ery training day for 30-minutes.

As far as future plans are con-cerned, Henry has mapped out aplan on two fronts: bodybuildingand business. “I am going to takemy time and add additional musclesize. I’m considering competing atthe NPC national master’s body-building championships in July of2003. This seems like a long timeaway but I’ll need every bit of it ifI’m to hit my goal of weighing atotally ripped 198-pounds. Thatwould represent a 22-pound in-crease of solid muscle in 12-monthstime and those kinds of gains at thenational level are real rare.” On thebusiness front Henry has an equallyclear vision: “We will continue toincrease our client base. The WildHorse staff is a team in the truestsense: Val Tripi is our marketingwizard and Teresa Lovelace is ourfinancial guru and with our newfacility and our new location, I sus-pect we’ll grow significantly in2003.” With Henry’s drive and de-termination, both bodybuilding andbusiness goals seem obtainable andrealistic. Henry Lovelace is theright man for the job and still shy offorty, promises to force to be reck-oned with in both bodybuilding andbusiness for the foreseeable future.

tine. His approach “requires bigweights lifted for low reps.”

HENRY LOVELACE: OFF-SEASON TRAINING SPLIT

“In the off-season I up my calo-ries significantly, reduce my cardioslightly, lower my reps and reducethe sheer number of exercises;concentrating on the basic barbelland dumbbell movements. Makesure you have good spotters whenyou power train. The poundage isheavy and the reps low and if youhappen to miss a rep in the benchpress or squat you’ll need help.Plus a partner can give you aforced rep or two when appropri-ate. I’d advise that you take aParrillo 50-50 PlusTM post-work-out recovery shake immediatelyafter training. Replenish your de-pleted glycogen and amino acidsafter a killer workout with a fastacting protein/carb shake.”

Mondaychest: flat bench, incline dumb-bell press, incline DB flyes

Tuesdayback: Yates reverse row, latpulldown, DB pullover, Hammerpulldown

Wednesdayquads, squats, leg press, stiff-legdeadlift for hamstrings

Thursdaytriceps: Close grip bench, over-head French press, tricep push-downs

Biceps: barbell curl, DB preachercurl

HENRY LOVELACE


You’ve just rounded the corner onanother year, and like most peoplein this country, you’ve resolved tolose weight. (Incidentally, losingweight is the number-one NewYear’s resolution people make.)Maybe you’ve decided on a “diet”to follow; maybe you’ve haven’t.If you haven’t, please listen towhat I have to say in this column,because I want to make sure youpick the right “diet” for 2003.

If you are like most people, youhave probably lost and regainedhundreds of pounds in your lifetime— and you have done it by restrict-ing calories. Okay – that’s thewrong way. Remember, we’re go-ing to be talking about the right way.

In theory, restricting calories to losebody fat sounds like a good idea,but in reality, this approach simplydoes not work. That is becauselow-calorie diets are really a formof starvation. Yes, you lose weightinitially but only because the bodyis eating itself — its own tissue,muscles, and organs — to main-tain life. This process is physicallydestructive. Parts of your body aredying.

body to store fat? Here’s why: Yourbody contains an enzyme called li-poprotein lipase or LPL. Foundon the surface of fat tissue, LPLgoverns fat storage. When you goon and off diets, your body startsproducing more LPL — which inturn steps up fat production andstorage.

Repetitive low-calorie dieting hasmany other severe consequenceson health. For example:

• Studies show that when peopleregain pounds after dieting, bloodpressure rises, and blood levels ofglucose (blood sugar) and triglyc-erides (blood fats) increase.(1)

• Weight fluctuation (“yo-yo diet-ing”) has been linked to heart dis-ease — especially among men andwomen between the ages 30 to 44— the age group in which dietingis the most common, according toan analysis of data from partici-pants in the Framingham HeartStudy. The risk factors for coro-nary heart disease in this age group(30 to 44) were comparable tocoronary risk factors associatedwith obesity! That is frightening,

I once consulted with a man whohad been following a liquid shakediet. He would drink his shakesduring the day and eat a meal atnight. Even after talking to me, hecontinued this regimen. A fewweeks later, a trainer told me thatthis man had had a body composi-tion test (ratio of muscle to bodyfat), and it showed a significant lossof lean mass and very little in bodyfat. His body had turned into a can-nibal, feeding on its own muscle tis-sue to survive. That’s what willhappen to you, if you choose anoverly restrictive diet for losingweight.

Such diets also slow your metabo-lism, the physiological process thatconverts food to energy so that yourbody can run. A sluggish metabo-lism means that your body cannotburn calories efficiently. As a re-sult, the excess calories are storedas fat. Unless you start eating torestore your metabolism, it will re-main sluggish.

Other factors are at work to keepyou fat with low-calorie dieting.Did you know, for example, that bynot eating, you are training your



especially if you consider the factthat about 50 percent of Americanwomen and 25 percent of Ameri-can men are on diets at any giventime — and most of the time, thesediets fail.(2)

• When you lose and regainweight quickly, you are at risk fordeveloping gallbladder disease. Astudy published in the Archives ofInternal Medicine showed that 13of 38 obese women and 13 obesemen on a rapid weight loss programdeveloped gallstones within eightweeks. All but one recovered af-ter eating normal foods again.(3)

• The action of important digestivejuices is diminished with low-calo-rie diets. When normal eating re-sumes, you start experiencing gasand are unable to handle certainfoods.

• Overweight patients who go onlow-calorie diets of between 400and 800 calories a day experienceside effects that include fatigue,muscle cramps, headaches, hairloss, menstrual irregularities, andintolerance to cold.(4)

• Low-calorie diets not only cutcalories, they also cut vital nutri-ents, such as protein, carbohy-drates, essential fats, vitamins, andminerals. These are your “armedforces” for good health. When inshort supply, these nutrients can-not adequately defend your bodyagainst invaders. Your immunesystem is weakened as a result, andyou are a target for disease.

• Some diets can kill. In the late1960s and early 1970s, the first

Now that you know, what doesn’twork and what you should avoid,what’s the right diet for 2003? It’sa “diet” that lets you eat more —not less. Not only does this approachwork, it is the only way to success-fully lose body fat and keep it off.On John Parrillo’s Nutrition Pro-gram, you can and will lose bodyfat by increasing calories — to2500, 5000, even 10,000 calories aday (if you’re at the competitivelevel) — all while you get leanerand fitter than you have ever beenin your life. No more starving your-self, no more regaining all theweight you worked so hard to lose.This program, which is truly revo-lutionary, will dramatically speed upyour metabolism and turn yourbody into a highly efficient fatburner. You will notice the changesalmost immediately, and you willget measurable results.

This program helps speed up yourmetabolism so that your body uti-lizes food more efficiently andburns body fat in the process. Thisoccurs because you gradually in-crease your calories.

As you do this, at first you will feelas though you are force-feeding

“very-low-calorie diets” were in-troduced, and these took the formof powdered formulas mixed inwater. The diets supplied about 400calories a day. They were so popu-lar that more such products weredeveloped. In 1976, a best- sellingdiet book led to the widespread useof liquid protein products that wereavailable over the counter. By theend of 1977, thousands of peoplehad gone on this diet. As reportedto the Centers for Disease Con-trol, 60 people died as a result ofventricular arrhythmias (irregularheartbeat). The liquid protein dietwas implicated as the cause of theheart problems.(5)

Even though liquid protein diets areoff the market, liquid very-low-calorie meals are still with us. Inconnection with one particularbrand that was popular severalyears ago, six deaths were re-ported. My contention is that theseregimens are very damaging tohealth — and obviously life-threat-ening — because of their danger-ously low level of calories and theirquestionable nutrient content. Infact, the primary ingredient in cur-rent formulations is sugar.

“Even though liquid protein dietsare off the market, liquid very-low-calorie meals are still withus. In connection with one par-ticular brand that was popularseveral years ago, six deathswere reported.”

THE RIGHT DIET FOR 2003

yourself. In truth though, you aretraining your metabolism to becomemore efficient — much like a nov-ice runner would train himself torun faster and farther every timehe hits the road. At first, he is sosluggish, he can barely run aroundthe block. After adding a mile ortwo each week, he is at the headof the pack on race day. Your me-tabolism is no different. By gradu-ally increasing calories, you kickyour metabolism into high gear. Youburn fat with a faster metabolism.

How will you know when yourmetabolism is faster? Here are thesigns:

• You are eating a surplus of qual-ity calories a day or more and notgaining body fat.

• You look leaner, with attractivemuscular definition.• Your appetite is so strong that youcannot wait to eat all your calo-ries.

• Your energy level reaches an all-time high.

With John Parrillo’s Nutrition Pro-gram, you can successfully changethe way you look and feel. Justthink: No longer will you have to“starve” yourself to get in shape.You will soon be free from thebonds of restrictive dieting. Beforelong, you will know how to eatmore of the right kind of caloriesand stay leaner and healthier thanyou have been in years. It’s theright “diet” for 2003.

References1. Schelkin, P.H. 1991. The risksof riding the weight lossrollercoaster. The Physician andSportsmedicine 19: 150-153.

2. Lissner, L., et. al. 1991. Vari-ability of body weight and healthoutcomes in the Framingham popu-lation. The New England Journalof Medicine 324: 1839-1844.

3. Liddle, R.A., et al. 1989. Gall-stone formation during weight-re-duction dieting. Archives of Inter-nal Medicine 149: 1750-1753.

4. Schelkin, P.H. ibid.

5. Felig, P. 1984. Very-low-calorieprotein diets.The New EnglandJournal of Medicine 310: 589-591.

THE RIGHT DIET FOR 2003

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23

24


f you are more than 20 percentheavier than what you consideryour ideal weight – and you’re

heading into the New Year primedto do something about it – burningfat is your foremost concern rightnow. Often though, fighting fat islike trying to roller skate uphill —practically impossible! And there’scertainly no shortage of diets tohelp with the fight. Anyone who’soverweight will try just about anydiet that comes around the bend,regardless of how unhealthy orunsafe it might be. Yet very fewpeople are willing to give exercisea fair shake.

That’s why, in this column, we’lllook at how to design a routinethat’s geared for fat loss. But first,let’s not downplay the importanceof the right diet. As you gear yourexercise routine for maximum fatloss, make sure you’re followingJohn Parrillo’s Nutrition Program;it’s not a diet, but an eating plandesigned to burn fat and build leanmuscle.

Having said that, let’s talk aboutexercise. You’ll need to do bothweight training and aerobics dur-ing the week for fat-burning. Theweight training part of the routineoutlined below is designed to de-

ties such as stationary cycling, row-ing, or indoor cross-country skiing.These place less stress on thejoints. The best exercise bet for youwill be the one you most enjoy.Always get the blessing of yourphysician before starting any ex-ercise program.

Perform aerobics five to six timesa week, too. Some of these aero-bic sessions should be done follow-ing your weight training routine.Most exercisers don’t realize thevalue in doing so: Following weighttraining, your muscles are depletedof glycogen (stored carbohydratein muscle), and so when you startexercising aerobically right after-wards, your body draws on thenext available energy source –body fat. Post-weight training aero-bics is a terrific fat-burner.

ReferencesGwinup, G. 1975. Effect ofexercise alone on the weight ofobese women. Archives ofInternal Medicine 135: 676-680.

Gwinup, G. 1987. Weight losswithout dietary restriction:efficacy of different forms ofaerobic exercise. AmericanJournal of Sports Medicine15:275-279.

fine, build, and shape your muscles.Abdominal exercise is performedfour days a week, since abs oftenneed extra work if you’re veryoverweight. Use poundages heavyenough to make you work hard.Keep your rest between sets to aminimum (around 30 seconds)when performing the weight-train-ing portion of the workout. Thisprovides an aerobic effect to boostthe fat-burning potential of the rou-tine.

As for aerobics, choose exercisesthat work the entire body or at leastlarge muscle groups. These ex-pend more calories and build over-all fitness. Walking is one of theeasiest — and safest — activitiesfor burning calories and tuning upthe cardiovascular system. If youopt for walking, walk as long as youcan. In a study of obese womenwho progressively increased theirperiods of walking over a year’stime, no weight loss occurred untilwalking exceeded 30 minutes. Allthe weight they lost was pure fat.

Walking may not be the best bet,however, for anyone who is veryoverweight — (a body fat percent-age exceeding 35 percent) — sincethese people often have joint prob-lems. If that’s the case, try activi-


II

EXERCISE GEARED FOR FAT LOSS

PRSRT STDU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

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