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EPISODES OF PTHE SCIENCE OF EXPONENTIAL
MUSCLEGROWTH!
NO-SHOTGUN MAY FUEL
There are three ways muscles can get larger. The first andmost limiting is called muscle Hypertrophy. This is where youpractically kill yourself in the gym to force your genetically pre-existing amount of muscle to get larger in size. Are you thechosen 1 in 10,000 that God blessed with a ton of fast twitchmuscle? Probably not. So for you and almost all of us, we haveto train hard core just to coerce our genetically limited amountof muscle to increase in size ever so slightly. And, as you know,this really sucks. Visualize the individual who trains intenselyand eats right for 10 solid years and a new member walks intothe gym for the first time ever and is leaner and more muscularhaving never touched a weight. Some men and women justarent gifted with enough fast twitch muscle and, therefore,
struggle with their God given genetics. The great news is thatHyperplasia can level the playing field!
Hyperplasia occurs when existing muscle actually forms newmuscle fibers and can occur by two different mechanisms. Thefirst is actual fiber division resulting in splitting or branching ofexisting muscle to form more muscle fibers. Hyperplasia X-1(HX-1) occurs during muscle trauma such as heavy negative repsand high volume/high intensity training. Redlines unparalleledenergy technology contained in NO-Shotgun is the driving forcebehind the intensity you need to trigger HX-1-induced musclegrowth. Ill get real with you, without insanely attacking theweights, HX-1 just isnt going to freakin happen. Redlines thecatalyst that fuels episodes of psychotic physical intensity!
Hyperplasia X-2 or HX-2 is new muscle fiber that forms whenmuscle fiber precursor cells known as satellite cells are
stimulated. This is where the NO-Shotgun matrix shines apotent biochemical light. NO2 ([Nitric Oxide-Im talking real NitricOxide, not some fake-@$$ supplement)-induced vasodilation(opening up the veins and capillaries) literally floods the musclewith massive amounts of powerful muscle building EX (EthylEster HCl) compounds. If you review the studies on arginineor glutamine, these amino acids were infused into the bloodintravenously to stimulate Nitric Oxide or GH (growth hormone).This is why simple AKG chemical salts of Arginine (Arginine
AKG) have proven to be ineffective at increasing muscle size inthree clinical studies.
YES, IF YOU PURCHASED ANY NO2-TYPE
PRODUCT WITH ARGININE AKG, STUDIES
SHOW YOU GOT PUNKED! DONT FEEL BAD,
THE NO A-AKG SCAM RIPPED YOUR FRIENDS
OFF TOO FOR ABOUT$75,000,000!
Take home message: three studies prove NO2-type productscontaining Arginine AKG simply do NOT work. Further, Arginine
should be consumed with Citrulline in order to produce nitricoxide. NO-Shotgun contains the sophisticated compound,
Arginine Ethyl Ester HCl (AEX ) which does not need to be injectedand is further enhanced with Citrulline necessary to facilitate NOproduction. Along with these ingredients, Ellagic Acid works inconcert with AEX and Citrulline to further improve NO output.
Theres more: NO-induced vasodilation results in killer pumps inthe gym. The greater the pump the more muscle fiber trauma.The pain associated with The Pump is what Arnold referred
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YCHOTIC
INTENSITY
ACTUAL SCENES FROM THE NO-SHOTGUN
to as better thansex. The Nitric Oxidevasodilating effectof the muscle is verysimilar to that whichoccurs in the genitalregion when one takes
Viagra or Cialis. The pump is so pronounced in the muscle(or genitals) that it is painful due to NOs opening of the veins,arteries and capillaries like flood gates. This condition broughton by NO (Nitric Oxide) over fills the muscle with nutrient denseblood to produce a NASTY PUMP! Consequently, Arnold wasway ahead of his time when he associated the pain/pleasureresponse generated by a great muscle pump as better than SEX!Follow me closely here!
The physiologic response to NO causes extra trauma to occur
when the blood-engorged muscle is subjected to INTENSEweight training. Greater injury to the muscle is a result ofsignificantly increased internal pressure (the blood-engorgedpump) within the muscle when muscle fibers rub violentlyagainst each other during training. It is my personal theory thatwhen the vascular (veins etc.) system floods the DAMAGEDMUSCLE with powerful nitrogenic and scientifically provenprotein synthesis stimulating compounds like, Branched Chain
Amino Acid Ethyl Esters along with Beta-Alanine Ethyl Ester andCreatine Ethyl Ester, massive physiologic changes in the muscletake place and muscle fibers can be split and new satellite cellscan be formed to actually cause muscle HYPERPLASIA! Thisis where both mechanisms of hyperplasia, HX-1 AND HX-2 takeplace I.e., where new satellite cells are formed and muscle fibersbranch and split. Until now, gaining ungodly amounts of HX-1and HX-2-induced muscle occurred only by getting jacked on apoly-pharmacy of bodybuilding drugs.
And, obviously with a massive pump and the off-the chainbioactive compounds present, so to are existing musclecells getting larger. Its the muscle hypertrophic/hyperplasic
TRIFECTA for gaining and even creating new lean muscletissue! TheNO-Shotgun subculture will be the first generationto be able to actually create new muscle tissue (hyperplasia)without injecting massive amounts of steroids, testosterone,insulin and IGF-1!
Lastly, why have caffeine present when caffeine interferes withcreatine absorption? Well studies show that caffeine interfereswith regular creatine absorption. CEX, the first ever CreatineEthyl Ester, appears to be unaffected by caffeine because of its
superior ethyl esterified chemical structure stabilized with anHCl molecule. Further, Redlines explosive energy technologyallows one to train with the insanity and intensity that initiatesthe process of splitting muscle fibers and causing new satellitecell formation to reach our goal of HYPERPLASIA! Hopefullywhen I run into you at the gym, Arnold Classic or Olympia,youll have your own outrageous NO-Shotgun story toshare with me. Just to give you a heads updont take NO-Shotgun if youre going to walk around with your man-boobsand cry estrogen-induced tears that youre sore and cant
move for three days. This is what NO-Shotgun
is designedtodo! During my personal chest workout with NO-Shotgun, Ibenched weight that I hadnt done since my competitive days,then after endless set and reps, wrapped up training with apersonal best 51 dips. The next day, I threw three, 45 lb platesand a quarter on each side of the Hammer shoulder press for9 reps and did the Rear Delt machine with 170 for 14 reps, thatwas three more reps with 40 more pounds which is an insaneincrease for the small posterior deltoid muscle. This is whatI mean when I say, NO-Shotgun is the catalyst that fuelsepisodes of psychotic physical intensity.
Theres another special creatine in NO-Shotgun that allowedrats to swim several hundred percent longer than the controlgroup who incidentally drowned. Sad but true, the take homemessage here is dont let your NO-Shotgun using buddy orcompetitor bury you! The blood-engorged pumps, the killerworkouts, staying hard long after the gym and actually makingnoticeable gains in muscularity are what you and I live for.
Ive enthusiastically worked many late nights conducting
medical research and into the wee hours of the morning inVPXs state of the art laboratory to produce NO-Shotgun andam so confident that its the best product in its class that Immaking an opening offer right now to any supplement companyof $100, 000 if they can conclusively prove that their productis better in a double blind University Study at producing leanmuscle, greater ATP production, more explosive workouts andinitiating Nitric Oxide-induced - blood engorged pumps!
Jack Owoc,VPX CEO and Chief Scientific Officer.
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ETHYL ESTER(EX) TECHNOLOGY INSURES
MAXIMUM ABSORPTION AND UPTAKE
NO-Shotgun contains the key amino
acids (mentioned below), creatine and otherradical compound innovations that areengineered with Ethyl Ester pharmaceutical
delivery enhancements. This means that theseimportant muscle building compounds enter
into the bloodstream AND THE MUSCLEalmost 100% intact. NO-Shotgun Ethyl
Ester (EX) Technology is far superior to regular Amino Acids, Creatine, and Arginine whereyou might only absorb 13% to 37% and only
4% might actually get into the muscle! Thisspecial and highly advanced EX technology
shuttles all NO-Shotgun compounds acrossthe muscle cell membrane where they can
cause explosive growth!
1) BCAAEX (Branched Chain Amino Acid
Ethyl Ester) Matrix Another first in theexclusive array of compounds found only in NO-
ShotgunBCAAEX are the Ethyl Ester versionof these key muscle protein synthesizing aminoacids. BCAAs have been shown to promote lean
muscle mass by increasing protein synthesisand nitrogen retention in muscle tissue. Studies
have shown that subjects who consume BCAAs
the carnosine levels in muscle, the greater the
power. Regular carnosine is not absorbed well,so the BAEX is used to maximize carnosine
production in muscle tissue. A recent studyshowed that just 4 weeks of Beta-Alaninesupplementation significantly increased lean
muscle mass. More reps and less fatigue equalmuscle growth! Beta-Alanine Ethyl Ester rocks!
3) Creatine Ethyl Ester HCl (CEX) We knowthat creatine is the most proven and potent
supplement to increase lean muscle mass andstrength. This specific EX form takes creatine
to a whole new level! CEX is a membranepermeable form of creatine that can enter
muscle cells without bothering with the regularcreatine transporters like sugar etc. This meansup to 98% can enter the muscle compared to
regular creatine where only 4% makes it intothe muscle! CEX does not cause bloating,
cramping, or stomach discomfort because itdoesnt sit in the stomach it gets into muscletissue fast to support the more production of
ATP for massive intra-cellular volumization,muscle size, power, and strength!
4) L-Glutamine Ethyl Ester HCl (GEX)
This powerful amino acid is the most abundant
40
3500 3000 2500 2000 1500 1000 500
45
50
55
60
65
70
75
80
85
90
95
100
105
Beta Alanine
%T
ransmittance
Wavenumbers (cm-1)
Carbonyl Band in Beta Alanine Ethyl Ester
Beta Alanine Ethyl Ester HCI
while dieting have greater levels of lean muscle
mass retention. And, another study showed thatBCAA consumption had a powerful nutrient
partitioning effect resulting in rapid fat loss inthe abdominal and thigh regions, two areas of
concern for many men and women in regardsto fat loss. Consequently, this makes BCAAEX/NO-Shotgun a prime choice for contest prep
or any other intense dieting. NO-Shotgun alsocontains the potent Arginase enzyme inhibitor,
L-Nor Valine! This novel Nor Branched ChainEthyl Ester Amino maximizes the active life ofthe AEX (Arginine Ethyl Ester) by preventing
the body from destroying AEX and allows itto increase GH and Nitric Oxide for extended
periods of time.
2) Beta-Alanine Ethyl Ester HCl (BAEX) Another compound found only in NO-Shotgun!This beta amino acid is also sometimes
referred to as carnosine. Research shows thatit supports lean muscle mass and can enhance
muscle fiber synthesis. This nutrient actuallyhelps create carnosine in muscle tissue.
Carnosine is mainly found in muscle tissue andcan help buffer H+ (normalizing PH) so we canexercise longer and harder-basically; it helps
delay fatigue. Research shows that the higher
All muscle building compounds have a unique finger print. VPXs state of the art research & development facility verifies the authenticity of these complex molecular structures andcompounds with highly sophisticated testing equipment. VPX has had over $1,000,000 worth of raw materials tested! Im going to get real with you; other supplement companies
dont have the same sophisticated testing equipment as VPX. These supplement companies either purposely or unknowningly use cut, fake or bogus raws that yield no resultsin return for your hard earned money. In fact, we just busted some clowns from NJ with close to $500,000 in bogus raw materials.
MUSCLE HYPERPLASIA HX-1&HX-2
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amino acid found in human muscle and plasma. GEX addresses the major Glutamine absorption problemby allowing it to be maximally absorbedas much as 80% of regular L-glutamine cannot be absorbed bythe gut. L-glutamine can help increase muscle fullness, increase protein synthesis (the making of muscle),and decrease catabolism (the breakdown of protein). It can also boost immune function, boost GH levels,enhance glycogen re-synthesis, and boost anti-inflammatory cell function. New research shows glutamineis highly correlated with glutathione (the muscles most powerful antioxidant) and can help protect musclesfrom damage. According to some very interesting research out of the Swedish University of AgriculturalSciences, glutamine concentration is 10% higher in type II muscle fibers vs. VA I fibers. Type II musclefibers have a large disposition for growth and are used mainly in weight training. After exercise, the sameresearchers showed a 45% decrease in glutamine in both fiber types. This is why GEX is critical formuscle growth and serious pumps.
5) Methyl Hydroxy Chalcone Polymer (MHCP) This compound is found only in NO-Shotgun! MHCP
improves cellular glucose utilization and increases the sensitivity of insulin receptors in laboratory studies.Research conducted at Iowa State University and published in 2001 concluded that MHCP is a super effectiveinsulin mimetic! Since insulin helps transport amino acids and glucose into muscle tissue, the other ingredientsin Shotgun are further amplified. AND, you will get fuller muscle pumps due to the increased glycogen storage!Professional bodybuilders inject insulin because insulin makes you HUGE. In fact, insulin is more anabolicthan testosterone, steroids and GH (Growth Hormone). MHCP is as close to real insulin as it gets.
6) Arginine Ethyl Ester HCl or AEX - mechanism of action is boosting nitric oxide (NO) productionwhich amplifies the effects of all muscle building compounds. Boosting nitric oxide in muscle tissue canhave many anabolic effects including increased nutrient transport and vasodilation (increased blood flowwhich leads to massive muscle pumps!). Arginine can even boost natural Growth Hormone (GH) levels as
seen in a study published in the journal, Medicine and Science in Sports and Exercise. A published studyconducted at Sinai Hospital in Baltimore showed that two weeks of arginine supplementation in healthy,older individuals increased serum IGF-1 (insulin-like growth factor) levels and created an improved andpositive nitrogen balance (creating a more anabolic state for growth). DONT BE FOOLEDTHIS IS NOTA SIMPLE CHEMICAL SALT LIKE OLD SCHOOL ARGININE AKG, this is a powerful, stabilized ArginineEster that is highly bioactive. Think about it, would you want an outdated six year old computer or the latestversion? Well, AEX is the latest and greatest!7) Redline Energy Technology Theres a reason Redline is #1 in GNC and Vitamin Shoppe Itkicks serious @$$! Redlines the catalyst that fuels episodes of psychotic physical intensity and alsopromotes rapid fat loss! And, NO-Shotgun contains Redlines potent energy technology! If that wasntpotent enough, NO-Shotgun also contains citrulline, a compound that MUST be used in conjunction with
Arginine to cause the release of NO (Nitric Oxide) and Ellagic Acid to boost further jack up Nitric Oxide andmodify cytochrome p450*! Further, KIC is added to synergistically work with the worlds most powerfulBCAA called, Leucine Ethyl Ester HCl to induce serious anabolism (muscle growth)!
MUSLCE RELAXATION
Z disc
(myosin filament)sarcomere
(actin filament)
Z disc
PEAK CONTRACTION
FULLY LOADED TOUR
Due to internal muscle trauma caused by high intensity training and peak contraction, splitting of muscle fiber occurs to form newmuscle tissue. Ill get real with you; if you dont attack the weights with psychotic intensity, HX-1 just wontFREAKIN HAPPEN!
The NO-Shotgun Fully Loaded Tourcoming to your town. VPXs gettingthe word out about NO-Shotgun,with training tips from IFBB Pro ToneyFreeman. Get more information andsee more amazing footage of the NO-Shotgun Tour at NOSHOTGUN.COM
1) Big Toney Freeman, trainingsome participants at Worlds Gym inOrlando, FL thanks to Bobs Nutrition.2) Miss Melanie interviewing a localparticipant. 3) Danielle from H.E.A.T.Nutrition in Tampa, FL mixing up a fewNO-SHOTGUN drinks. 4) Toney spendssome time training local participants.
EXPONENTIAL GROWTH
THE KEY TO
o
tith
dul
w
.
2006 ALL RIGHTS RESERVED
TRADE DRESS & TRADE DESIGN
NOSHOTGUN.COM
954.641.0570
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contents September 2007
56
TRAINING
Tricks o the Trade 26 by:TrickyRickyJackson
Training or Ms Bikini Universe 32 by:MarziaPrince
Muscleology Series- Abs o Steel 43 by:EricHoult
My USA Competiton Experience 48 by:HugoRivera
HEALTHY RECIPES
The Fit Gourmet 40 byDanielleNagel
Quick and Healthy Meals 46 by:GinaOstarly
MOTIVATION
Kristal Richardson-Fitness or Her 24
Pzs Perspective 36 byPzHopkins
Welcome to my World 54 byCoachA
On the cover: MarizaPrince
Photoby:WaltOstarly
Location:www.caribbeanshores.com
Coverdesignedby:
AlexGonzalezoAxisDesign
www.AXISDZN.COM
spinachpastawithshrimpandscallops
32
40
Skin Cancer
The New Silent Killer
training or the
bikini universe
the cost o competing
32
it aint cheap!
52
56
CIRCULATION
Natural Muscle Magazine is distributed to select gyms and health related
businesses throughout the USA. I you would like to carry the magazine at
your location please call 1-1-0, email [email protected], ax 1-
1-7, or order online at www.naturalmuscle.net. There is a one time
ee or this. Natural Muscle Magazine is available ree o charge at select
locations, limited to one copy per reader. No person, without written per-
mission, may take more than one copy o each issue.
EDITORIAL/MATERIAL SUBMISSIONS
Email [email protected] or submission guidelines. Publisher assumes no
liability or saeguarding or return o unsolicited material. We reserve the
right to edit all material or clarity, content and length. Natural Muscle
Magazine does not knowingly accept alse or misleading editorial or ad-
vertising. Natural Muscle Magazine will assume that all material is being
submitted or publication and i published, no compensation is due the
submitting party without prior agreement.DISCLAIMER
Natural Muscle Magazine does not necessarily agree with the views in
articles and assumes no responsibility or any claims or representations
contained in this magazine or in any advertisement. Copyright 200
Natural Muscle Magazine, Inc., all rights reserved. Readers are advised to
consult their physician beore starting a diet or exercise program.
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1 Natural Muscle September 2007
my two cents
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1Natural Muscle September 2007
my two centsDebbie Baigrie
W
altOstarlyphoto
(h
emakesmelook20)
Carpe Diem!..or I will personally come beat you up!
R
ecently, many o us lost a good riend,
Jason Cohen. Youve known him or
the last years as one o our writers. I
considered him amily. He was only whenhe passed away a ew weeks ago ater an al-
most 2 year battle with Melanoma. He was a
strong, healthy..and a very happy person. He
was one o the ew that really had it all.
Jason had not one, but two successul com-
panies; a beautiul and adoring wie, Jessica;
an adorable toddler, Carly; two homes; and
a ew nice cars. He was a tness model, t-
ness writer, and earned his pro card in Natural Bodybuilding. The amily travelled, the
grown ups partiedand everything in lie was an adventure. He was the kind o guy who
would be able to convince his wie that it would be a great idea to show up at a ormal
engagement cocktail party wearing Halloween costumes, (it was the night beore Hal-
loween, ater all)! That it unny stuJason donning an Aro wig and Jessica dressed
as a naughty schoolgirl casually mingling among the guests! One o the very many
adventures o Jason Cohen, Esq.
To make any sense o this lie cut short, I believe it is Jasons legacy to all o us to START
LIVING!
I have a riend who is very wealthy. At , he has enough moneyrom years o build-
ing an amazingly successul companyto do whatever he pleases, travel to wherever
his heart desires and buy whatever he wants. He had also won the heart o someone wholoved him or who he was, and not what he hadsomeone with whom he could enjoy
all o this.
Well, the last time I talked to him,
he was still threatening to travel
to Costa Rica, he had pushed
away the woman and was still
making a place or himsel in a
business that he created to be run
by extremely proessional people
andstarting yet another business.
I was listening to Mike and think-ing, what a waste, what a waste,
and.. what a waste.
There are millions o Mikes out
there, you may be one o them.
What the heck is everyone wait-
ing for? Have some un, live!
Call that girl or guy you love and
tell them! Take a reaking vaca-
tion once in awhile.. you know
you want to...ahh those crashing
waves...! Appreciate the time you
have, just as Jason did long beore
he ever got sick.
Jason Cohen really knew how to
LIVE. I you dont, maybe it is
time to start? :-)
Jason and Jessica Cohen
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t i k t d
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tricksothetrade
q bringing my traps upq cold protein sourcesq squats or huge quads
bytrickyrickyjackson
NaturalBodybuildingChampion
nalweekwaterprepI would appreciate your personal insight
on nal week prep regarding water and
what your protocol is or obtaining super
tight thin skin without subcutanious water.
Any inormation that you may have is
greatly appreciated.
Thanks,
Ben
Water manipulation or the
nal week can vary de-
pending on the indi-
vidual. It works
i n conjunc-
t ion with
p r o p e rsod ium
and carb
manip-
ulation.
In other
w o r d s
you ask
10 peo-
ple this
questionan d y o u
might get
10 dierent
answers. So, I
will give you the
metrhod I like and typi-
cally apply with my clients.
Keep in mind rst that to get super tight
skin you must rst have the bodyat down
very low. Below the % mark. Second
about weeks out your water intake
should be between 1. and 2 gallons per
day everday.
Step by step here is the process I like to
ollow-
1. Sodium Load- Sat and Sunday the
weekend beore a contest add sodium to
each meal. Cut added sodium down on
Monday/Tuesday to every other meal.
Wensday cut all added soduim. Thurs cut
sodium rich oods like egg whites. (You
may be able to add a little sodium back in
sat i you want to add some vascularity.
(But little or not water day o show.
2. Increase water- Starting
Monday increase water to
2. to gallons o tap
water (do the same
on Tues.) Wens
go to 2 gallonso dis t i l led
water. Thurs-
day, 1 to 1.
gallons o
water. Fri-
day cut wa-
ter (staying
wi th d is -
tilled) . to
.7 gallons.Sat- sip about
ounces per
meal.
3. Carb load- i you
are in good conditioning
with low bodyat- typically you
can start carbing up wensday evening or
thursday morning.. I you eel fat carb
up every meal- i you are not fat every
other meal should suce. Re-assess you
physique about 0- minutes ater ever
carb meal. I you continue to look uller,
vascular, and hard- keep the carbs in- i
you start to see alm o water cut the carbs
back. I you are carb sensitive- do less
carbs and more good ats.
squatswithabulgingdiscYou once mentioned that you had a bulg-
ing disc in 2002 training or the NPC
Nationals. Can you still do squats with a
bulging disc.
Thanks,Dennis
I suggest you rst consutl an orthopedic
doctor or a physical therapist i you have
not already to get an MRI and know ex-
actly what is going on. The answer to that
questions or me is yes. But you really
more than ever have to stay with strict
orm. You also have to have alot o con-
dence in your training partner or spot-
visit us atnaturalmuscle.net
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ting. Be sure your partner supports your
back and keeps you upright. I like to take
anti- infams pre and post leg training. I
warm up my legs and lower back or about
7-10 minutes. I use a power belt or back
support. and I start using it with 22lbs o
weight- to be sae. (this was not the case
beore my injury). I concentrate now on
a little bit lighter weight and higher reps-
still with ull range o motion.
QuickTip-
When carbing up pre-contest- pose
or about 10 minutes 0 minutes ater
a carb meal. This helps pull the carbs
into the muscle cells. Look or themuscle to jump when you pose and
look or increased vascularity.
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Natural Muscle September 2007 2
ftness or her IFBB
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2 Natural Muscle September 2007
?ftness or her IFBB
prokristalrichardson
with
Cory
Soren
son
photo
My husband, Tom Richardson, is an author o
books on motivation. So, Id better use his
denition here: Motivation is the energy behind
everything we do, and dont do. Yes, we are always mo-
tivated. I you like to sit on the couch and watch TV, its
because you are motivated to do so. To put it dierently,and this is key, we are motivated to achieve, maintain, and
or eliminate an emotion or a physical eeling. You eel
hungry, you are motivated to eat, you eel sleepy, you are
motivated to sleep. The trick is directing your already
existing motivation toward your goals.
So how does this relate to ftnessand dieting?
Its a our step process. A faw in any o these areas
will jeopardize your ability to reach your goal.
Goal Setting This is simple. Right? Not necessarily.Most people dont do a good job o determining the eel-
ing aspect o their goal. For example, Sarah, a 1 year
old mother o two, wants to lose 20 pounds and has set that
as her goal. The problem with stopping here is that Sarah
has not articulated why she wants to lose the 20 pounds,
what eelings she wants to achieve, and what eelings she
wants to eliminate by achieving her goal. These eelings,
as weve already said, are the oundations o motivation.
So, Sarah, restates her goals. She wants to lose 20 pounds
because she wants to look better. By looking better, she
believes she will eel more condent and happier and be
sexier or her husband, because now she eels the opposite
and wants to eliminate those eelings.
Designing the plan - Without a good plan, the bestmotivation in the world wont help. I needed, get the
help o a proessional trainer or nutritionist to gure out
a plan. What to eat and when, when and how to train, and
what supplements to take.
Executing the plan For most people, beginning toexecute the plan is easy because the plan because o
its novelty and because it is new. But, then come the
hurdles.
Hunger overcoming cravings
Tiredness youd rather not workout
Frustration with your progress
Time Management - you think you have too much on
your plate
Injury causing pain and cutting into your motivation
End Result Sometimes youll question the importanceo the end result. At this point, you have to go back to the
eeling oundation o your motivation
Here are some motivational tips:Visualize end result Put yoursel in that place and tryto really imagine the eeling you are striving to achieve.
Break your goal down into smaller goals and taketime to look back and appreciate how ar youvecome- Sometimes we get so caught up in the end result
that we orget to acknowledge the progress weve made
along the way. Setting small goals will keep you on track
and allow you to realize the progress you are making
towards the end result.
This is precisely how I must work when preparing
or a competition. I start preparing 12 weeks prior to a
show and, i I didnt have small goals during those twelve
weeks, it would be too overwhelming.
Were accustomed to convenience and expect ev-
erything to happen now! With tness, it takes time and
patience. This is a marathon, not a sprint.
Anticipate hurdles and develop action plans toovercome them - There will always be hurdles. Thatslie; but you must nd a way to persevere. For instance,
i you know you get tired in the late aternoon, arrange
your schedule so that you workout in the morning when
you have more energy.
Pay attention to what your brain and your body
(not just your sometimes-lazy mind) are tellingand take it one-day-at-a-time- The surest way to losemotivation is to tell yoursel, Ive always got to do this
(train/exercise/ diet). Im just going to do this TODAY
and well see what tomorrow brings is the best way to
maintain motivation. I youve been dieting and/or work-
ing out strenuously and begin to lose drive and intensity,
your brain and your body may be telling you its time to
change-up your routine, bring in something interesting,
maybe cut back or schedule a break-day or reward.
Reward yoursel or your progress - I training, diet-ing and exercise were always un, people wouldnt quit.
But, theyre not and thats why olks lose motivation. So,
plan rewards something that is meaningul and a source
o pride or pleasure or you. Label it as a reward. And
enjoy it as a reward. Learn rom the olks who organize
races all around the country. They know one thing olks
want rewards. Thats why they give away t-shirts or other
souvenirs. Runners tell themselves Its not enough that
Im competitive and that running enhances my health
and does all sorts o good things or my mind and body.I want to get something MORE out o this race. Give me
a reward. I youre going to keep up your motivation,
gure out meaningul rewards or yoursel and start
scheduling them into your training routine.
You can contact Kristal at:
Everwonderwhatmotivatespeopletodothings?Takemarathonrunners.Icouldnevergurethemout.Train,
train,train.Why?Sotwiceayearyoucanputyourbodythroughabrutal26.2milerun,battlingpain,exhaustion,
atigue,andinjurytheentireway?Why?Andmoreimportantly,how?Howdotheystaymotivated?
AndthenIstartedtrainingseriouslyorproessionalgurecompetitions.
ThatswhereIlearnedaboutmotivationespeciallyduringthoseperiodswhenIhavetodo2hoursocardioand
anhouroweighttrainingon15gramsocarbs,andeatshandbroccolisixtimesadayor6weeksstraight.
What is motivation
24 NaturalMuscleSeptember07
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2Natural Muscle September 2007
Bodywell Nutrition LLC 2007. For best results, use Tight Curves in conjunction with a sensible diet and exercise program. Consult with your physician before starting any diet or exercise program.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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Natural Muscle September 2007 1
M i
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Natural Muscle September 20072
PHOTOGRAPHER: WALT OSTARLY
Marzi
Ms. Biki
Cardio- run/bike/swim or rollerblade or an hour
Weights- Circuit training with plyometrics or jump rope in between the circuits
Stretching- Yoga or assisted rope stretching
Day 1: Two workouts
Morning cardio- 30-45 min on an empty stomach (Rollerblade)
Aternoon- Weight training and plyometrics- back/chest/abs
Bedtime- Stretch
Day 2: One workout
Cardio- bike or one hour (spin class or bike outside)
Bedtime-Stretch
Day 3: Two workouts
Morning cardio- 30 to 45 minutes on empty stomach (Rollerblade)Aternoon- Weight training and plyometrics- Legs/abs
Bedtime-Stretch
Day 4: One workout
Cardio- Run 4 to 6 miles (indoors or outdoors)
Bedtime- Stretch
Day 5: Two workouts
Morning cardio- Rollerblading
Aternoon- Weight training and plyometrics Arms/absBedtime- Stretch
Day 6: One workout
Cardio- swim laps or about one hour
Day 7: Rest and stretch
TRAINING SCHEDULE
blading her
32 NaturalMuscleSeptember07
P i
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Natural Muscle September 2007
Prince
NaturalMuscleSeptember07 33i Universe 2007
Ms. Bikini Universe 2007:What I expected coming to the show:
I tried to be as prepared as possible. I talked to other girls who had entered it previ-
ously. I talked to sta members to make sure everything I was going to wear was within
regulation. I practiced walking in my high heels, doing my hal turns, and smiling in
the mirror at home over and over again. I even had watched last years DVD many timesto get an idea how the girls walked, carried themselves, what they wore, and what I
should expect. You could say did my research! Since it was my rst competition, I
didnt want to spend a lot o money. So, I did everything on a budget. I really expected
to come learn and have a great experience in which I could hone my skills and then
come back knowing the ropes, so to speak. Never in a million years did I expect to
win my rst competition!
Backstage:I have done a ew bikini contests in local clubs (many years ago in my early twenties!!)
but, never to this extent where I was televised and competing against over 100 o the
worlds most beautiul hard bodies! There were also many tness stars I had lookedup to and read about in major magazines or many years that I competed against. I elt
like I was up against many orces. The competition was tough! I elt like the underdog
or rookie. Many o the girls who I talked to had done this competition beore. They
had spent thousands o dollars on their sports-themed outts and Swarovski crystal
bikinis. I didnt know what to expect or my rst show, so I had a bikini made with
shiny material and rhinestones. I elt like a used car standing next to a line o Ferraris.
Some girls even had a walking coach or agent to help them through the painul long
wait backstage. There was so much going on that I elt overwhelmed! Was I even
prepared enough? That is all I kept asking mysel.
How it elt to win:At rst I didnt know I had won! The girl next to me grabbed my arm and said You
won! I was like, I didnt hear my name! It all happened so ast! How did I not hear
my name! I walked up to the rst place spot, I elt like I was in slow motion and I
could eel the look o shock was on my ace! I didnt know whether to laugh because
I was so nervous or to cry or joy. I kind o did both. My smile was quivering and my
legs were shaking in my heels. I thought, What?! I won the tall class! I was shocked!
I had to go back out or the overall. I elt like I had achieved a huge victory winning
the tall class. Ater all, it was my rst competition ever!! Then they announced the
overall and I was the only one on stage. They called my name again! I was living my
dream!! A dream I had wanted to do or our years!! Marzia Prince is this years2007 Ms. Bikini Universe I was on a smiling high that my cheeks hurt. I have to
admit writing how I elt on stage, brings a smile to my ace right now. I am in absolute
disbelie. I still cant believe it.
I youre not hard on yourselwho is? I believe you need to be hard on yoursel
to achieve your own personal goals. Ater all, you are the one who will really eel the
sense o accomplishment when you do achieve it! Work hard! Play hard! Live the dream!
Feels good! Im ready or another challenge! Cmon world! Bring it on!
way to win the
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Natural Muscle September 2007
pzs perspective
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Natural Muscle September 2007
by: Pz
tiredofsettling?
photobyBillytheKid
its time to singa new tune!
What do you expect rom your lie? Are you
getting out o it what you deserve or are you
settling or less? Maybe youre unhappy with
your job. Maybe your relationship isnt ullling. Maybe
your health and your body arent in the greatest condi-
tion. Maybe your spirit isnt being ed and is missing joy.
Maybe you eel small in the grand scheme and your voice
isnt being heard. Maybe you dont see yoursel as worthy
o having it all. Maybe, just maybe, youre settling.
I look around and cant help but eel blessed. Imliving in the most magnicent country on earth where Im
ree to think and do and say whatever I please because
those who came beore me made it so. I was born a
woman at a time in history when women are encouraged
to soar and become whatever they chooseincluding
Presidentbecause those who came beore me made it
so. I do what I love and love what I do and there are no
limits except those I place on mysel. Thats the beauty
o it. Thats the beauty o what weve been given.
Think o it. Think o the majesty o lie. Think o its
vastness and o all that is possible. Its almost too muchto athom, too good to be true. Some o us arent seeing
it or all that it is. Some o us have a vision that alls short
o the true picture. Some o us dont think we can expect
more than we currently have. Some o us are acting out
o ear or anger or negativity or disdain. Some o us are
too busy hating or judging. Consequently, some o us are
shortchanging ourselves and missing out. Some o us are
just plain settling.
Say it isnt sowell, it is.
That doesnt mean it has to stay that way. The
wonderul thing about human beings is their capacity
to grow and evolve and, thereore, become an eective
instrument o constructive change. I you expect more you
can purposeully decide to have more. Maybe youve been
singing the wrong tune. Maybe its time or a new one.
PZS POINTERS TO EXPECTING M O R E F R O MYOUR LIFE .Do the workand reap therewardA suc-cessul lie re-
quires act ion.
It doesnt auto-matically hap-
pen. Sit back
and wait and
youll be sorely
disappointed.
No matter what
aspect o lie we
are nurturing it
is up to us to
take responsi-
bility. We haveto participate in
order to aect
the outcome.
Most relation-
ships ail because the partners
didnt do the work necessary to sustain each other and
allow it to grow. Most careers alter because the dreamer
dropped the ball on the 0-yard line and never picked it
back up to travel the rest o the way down eld. Look at
Oprah or Gates or Mandela or Bono. Their lives are sig-
nicant on the world stage because their work is equiva-
lent to their reward. They ashioned and ormed what they
wished to achieve through conscious dedication and per-
severance. They expected an outcome o greatness. They
prepared or it. They wouldnt settle or anything less. The
same holds true or each o us. Each, in our own way, can
strive or
the great-
n e s s w e
were meant
to realize.
It is written
in the stars.
It is there
or the see-
ing, or theb e l i ev i n g ,
or the ask-
ing, and or
the taking.
W h e r e v e r you put yourattention is where yougoOur pris-
ons are ull omen and wom-
en who pu t
their attention
on committing
crime. They be-
came criminals and have cultivated
a mentality that lives outside the law. Many have become
very good at their proession. The only way or them
to become productive citizens is to put their attention
elsewhere on a lie that doesnt include crime. They
have to learn to make choices that wont result in them
being locked away rom society but, rather, becoming an
integral and contributing part o it. The same philosophy
applies to everything we tackle in lie. I you spend your
time training, chances are you will build a better body. I
you spend your time bingeing and purging, chances are
I aint settlin or just getting by
Ive had enough so so or the rest o my lie
Tired o shooting too low, so raise the bar high
Just enough aint enough this time
I aint settlin or anything less than everything.
---SettlinbySugarland
Youve been hurt.
you will destroy the only body you have. I you spend
your time cheating, chances are you will ruin a loving
relationship. I you spend your time valuing lie, chances
are you will honor lie and revere it in all its orms. Its
the potential we have within. We cant utilize what we ail
to recognize. One o my dearest riends told me not long
ago that she elt so lost because she didnt have a tangible
skill like painting or singing or writing or something she
ld i ll i d b d h i
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7Natural Muscle September 2007
You ve been hurt.
Your heart has been broken.
Your world is about to come unglued.
What do you do now?
In Pzs upcoming book,CLUB SHATTERED,
Youll nd the answers.
NOW AVAILABLE!
all in where you put your attention. Focus on the negative
aspects o lie and you shall get exactly thata lie ull
o negativity. The choices we make and the attention we
give to each and every thought and action will result in
the reality we create. These choices not only impact our
lives but those o the entire universe.
The fx starts within Lie can be overwhelming. Thereare days when we want to pull the covers over our head
and stay in the dark. There is so much to attend to it is
easier to do nothing. It is easier to turn the choice and
the power over to others who represent a system that is
disintegrating and corrupt. The unconscious among us
live in that permanent state o ear and doubt and despair
and pain. The conscious among us operate rom a place o
love and clarity and courage and wisdom. There will betimes when all seems broken and we dont know where
to begin to make the x. We look outward and opt or
band-aids and duct tape and crazy glue and bubble gum
to plug up the problems so the dam wont burst. Instead,
look inward and ace each obstacle with the knowledge
that there is a consequence attached, not only or your
lie, but or the collective good o all humanity. Your
decisionsbig and small-- will take on new meaning.
Begin to see your existence connected to the universe in
a way that matters. Youll be amazed at the care youll
give to the choices you make and youll start to expectmore rom yoursel and rom lie.
Be a riend to youIts hard or some o us to be kindto ourselves. We orget to be our own best riendcheesy
as that sounds. We eel guilty or uncomortable and dont
like to put ourselves ahead o others. You are the most
important person to you. Treat yoursel with that degree
o signicance. You can be selsh in a way that isnt arro-
gant. You can put yoursel rst without stepping on others.
You can be humble, strong in spirit, and inwardly secure.Look to your heart to lead you in the right direction.
Break the cycle o abuse The incidents o domesticabuse and violence towards women both at home and
world-wide by those characterized as an intimate partner
are staggering. Simply put, it means people are hurting
people they are supposed to love. Any personman or
womanliving in an atmosphere o this nature is settling
or a lie less than they deserve. This is a loss o personal
power. Now, more than ever, there is help and hope or
those who wish to make better choices or their uture.Where theres the will, the way out will present itsel.
Dont stay in a situation where you arent respected or
are denigrated as a human being. No one has the right to
treat another in this manner. In doing so, you place your
sense o sel worth in the hands o others. I you want
more than your abusive relationship is giving, you must
take a stand. Decide to step out rom under the control o
another and take charge o yoursel. Act bold even i you
arent. As you take back your power, eventually, you will
be. Only then, will you discover your own voice. Only
then can your light shine through and shine bright.
Recognize and appreciate your unique gits No-body in the universe is quite like you-- nobody! That
uniqueness makes us valuable. Each o us had been given
gits but part o the challenge is nding the key to unlock
could specically point to and be proud. She is one o
the most talented people I know. Her gits lie beneath the
surace o the obvious but she has to be able to see them
or hersel. The same goes or you. The universe is like
one massive, mysterious puzzle. We represent a piece, a
micro part, o that enormous puzzle and must uncover and
learn and appreciate all the curves and edges that only our
solo piece embodies. We must make it our lies journey
to nd a way to t that piece into the greater design. That
is our missiona mission to enhance and solidiy the
landscape o humanity.
Everything doesnt mean the same thing to every-oneAnd just what does having everything mean? Itcould be that having a lie that has value is what matters
most. It could be that you love and are loved back iseverything to you. For purposes here, everything means
striving to attain the best that lie has to oer and giving
the best in return. Lie is ruitul and generous and has
a lot in the way o oerings and on many levels. I that
includes nancial or material gains, ne. There is noth-
ing wrong with acquiring material wealth earned through
honorable endeavors. One o my avorite quotes comes
rom the original diva, Cher, who said, Ive been rich.
Ive been poor. Rich is better. Who wants to struggle? No
one does. When you are blessed with material wealth you
are in a position to do positive and constructive deeds orthose less ortunate. You have a responsibility to shareit
is a given-- simply because you can and it refects your
pure intention.
Believe every word You have to believe in whatyoure saying, Jennier Nettles says about Sugarlands
songwriting philosophy, With this record I believe every
word I sing, every single one. For anyonecountry mu-
sic an or not-- who has listened to this beautiul woman
sing knows she speaks the truth. The same has to be true
o wherever your passion takes you. You have to believe
in your heart and soul that you bring everything youve
got to the objective at hand. A belie in what you think,
what you say, and what you do translates into a belie in
you. There is no way you can settle or anything less than
lies bounty when you operate rom a position o such
undeniable strength.
Passion makes perectThe more you work at some-thing the better you become. The more you practice the
closer you get to perection. Add passion to the equationand you can elevate yoursel even beyond your dreams.
To me, passion makes perect. When you have that burn-
ing desire to achieve or matter or make your mark its the
passion that is the tenth man on the team. Its the passion
that will take you deep into unamiliar elds. Its the pas-
sion that advances you rom the playos into the World
Series. Where is the passion in your lie? What do you
care about most? Is it time to change your tune? When
you nd your passion you wont settle. Just ollow the
trail o truth and it will lead you down your perect path
to everything.
Pz is the author ofClub Shattered. She is a motivationalwriter specializing in the area of relationships and thehuman condition.Contact Pz with ideas, questions, or feedback:[email protected] Visit her website www.pzpower.com
pzpower.com
To order yourpersonalizedautographedcopy
simply log on to
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Natural Muscle September 2007
The Fit Gourmet The Fit Gourmet
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0 Natural Muscle September 2007
By Danielle Nagel, APCAThe Fit GourmetPersonal Che/ Fitness ProessionalNutrition & Natural Health Consultant
mybig fatgreekdinner
(madelean)
Big Fat Greek SaladWith White Beans, Kalamata Olives and Feta
servings 20 min 20 min prep
2 tablespoons red wine vinegar
2 teaspoons olive oil
1/2 teaspoon dried oregano
1/ teaspoon ground black pepper
cups romaine lettuce, cut into 1 inch ribbons
1 cup carrots, shredded
1 cup cucumbers, cut into 1/2 inch cubes
1 cup tomatoes, cut into 1/2 inch cubes
1 (1 ounce) can white beans, rinsed and drained
1/ cup eta cheese, crumbled
20 kalamata olives, pitted
1 cup herbed croutons
1 Whisk together vinegar, oil, oregano, and pepper in a large
bowl.
2 Add lettuce, carrots, cucumber, tomato, beans, and eta; toss.
Either divide into small bowls or keep in one large one.
Top with olives and croutons.
Nutrition Facts (not including the added protien)
1 serving (1g)
Calories 0, Calories rom Fat 112,Total Fat 12.g, Sodium71mg, Total Carbohydrate .1g, Dietary Fiber .g, Sugars
.0g, Protein 1.g
thisisameatless
dish,
butyoucanalso
add
grilledchicken
ortuna
Big Fat Greek Salad
thecomboplatter
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1Natural Muscle September 2007
Three Cooking Tips
To Undress Your Garlic
Want to remove those garlic
skins easily? Try one o these
methods:
q Put the clove in the micro-
wave on high or 10 -12 sec-
onds. Skins peel right o.qUse a rubber jar opener. Lay
clove in the middle o rubber
jar opener and cover clove
with the other hal. Rub clove
vigorously and skin comes
right o.
q Use a large knie and lay
the blade horizontally across
the clove. Place one hand care-
ully on the blade and push
down with your hand cracking
open the clove. The skin comes
right o.
INGREDIENTS
Pound jar grape leaves, washed
thoroughly rom brine and drained
1 Cup long grain rice
Cup pine nuts
1 Onion, nely chopped
Cup parsley, chopped
2 Tablespoons dried dill or table-
spoons resh dill
Cloves garlic, slivered
Cup olive oil
Cup water
Cup resh lemon juice
Salt and pepper
DIRECTIONS
1 Wash leaves under hot water. Soak them or 20 minutes and wash them
again, separating them to make sure all saltiness has been removed.
2 Parboil rice by allowing it to sit in boiling water or ve minutes;
rinse and drain thoroughly.
Combine and thoroughly blend rice, pine nuts , onion, parsley, dill,
salt & pepper.
Cut o stem rom ends o each lea. Place shiny side down. Spoon
1-2 tablespoons o the mixture on wide end, old up, old both sides in
and roll up jelly-roll style.
Line rolls very tightly side by side, seam side down, in saucepan.
Place several garlic slivers in between the layers.
Add olive oil, lemon juice, water and bring to boil. Place a small heavyplate over the leaves, lower heat, as ar as possible, cover pan and simmer
very gently until leaves are tender or about 1 to 2 hours. Every thirty
minutes check on water level, adding cup at a time i needed.
7 Cool leaves beore transerring to serving platter. Decorate with
lemon wedges.
Stuffed Grape Leaves
INGREDIENTS
10 min 10 min prep
1 (1 1/2 ounce) can garbanzo beans (drained, but save the
liquid)
tablespoons water (rom the drained can you reserved)
salt and pepper1/ teaspoon paprika
1/ teaspoon cumin
- tablespoons lemon juice (depending on taste)
1 tablespoon olive oil
tablespoons tahini
- garlic cloves, minced
DIRECTIONS
Combine all but the last 2 ingredients in a ood processor
until smooth.
Stir in the tahini and garlic.
Chill in the rerigerator and serve with pita triangles, veggies,
crackers, or on a sandwich. Enjoy! 6servings
Garlic HummusThe garlic in this delicious hummus gives it a great spicy kick!
supplements
Harness the Power
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Natural Muscle September 20072
Asanathlete,youworkhardto
maintainyourmusclestaminaandflexibility.Areyourbloodvessels
whichcontinuouslycarrybloodtoyour
musclesalsoingreatshape?Scientific
evidenceshowsaddinggrapeseedextract
toyourdietmayimproveyourbloodflow
andreduceyourchancesofhavingaheart
attackorstroke,andmayalsobenefityour
dailyworkoutroutine.
Researchershavelongclaimedthat
redwine,concordandrubiredgrapejuice,
aswellashigh-qualitygrapeseedextracts,
are good foryour heart.Somestudies
indicatethatsubstancesfoundingrapes
andgrapeseedextractsmay:
Reduceyourriskofcancerandstrokes
Reducehypertension(highbloodpres -
sure)andimprovecirculation
Reduceatherosclerosis(hardeningof
thearteries)
IncreasecalorieburningNourishorgansandmuscles,helping
themtoworkmoreeffectively
Enhancephysicalendurance
Youwouldhavetoeatalotofgrapes
orraisins,ordrinkgallonsofwine,to
consumethesamelevelofactivecompo-
nentsanalyzed
inmoststud-
ies.High-qual-
itygrapeseed
extractisanex-
cellentalterna-
tivebecauseit
isapuresource
ofprocyanidins,compoundsbelievedtobe
responsibleforgrapesbenefits,without
theaddedcalories,sugaroralcohol.
How premium grape seed extracts
workGrapeseedextractshavepropertiesthatarecomparabletoanotherwell-known
molecule:nitricoxide(NO),asthetwo
havesimilarmetabolicpathways.One
patented ingredient,availableasMega-
Natural-BP,hasbeenshowntoaffectthe
flexibilityofbloodvessels.
Bloodvesselwallsare,likealltissues,acollectionof
cells.Thisgrapeseed
extract actson the en-
dothelialcells which
contributetothetone,
orflexibility,oftheblood
vesselwall.
Theinteriorofabloodves-
seliscalledthelumen.Blood
pressureincreases when thelumenisconstricted.Conversely,
bloodpressuredecreaseswhenthe
bloodvesselwallsarerelaxedand
thelumencandilate,orincrease
insize.Thiseffect,calledvasodila-
tion,helpsthebodyachievepositive
physical gainsbeyondhealthy blood
pressure.
Adilatedbloodvesselallowsan
increasedflowofbloodtohungrytis-
sues,nourishingbothsmooth(organ)andstriated(skeletal)musclesandultimately
allowingthemtobecomemoreeffective.
Morebloodflow intomuscletissues
andcells,calledperfusionorpump,is
desirabletopeoplewhoarehealth-and
fitness-conscious.
Thispowerful circulatoryeffect
l end s t h e
useofpre-
miumgrape
seedextract
toat least
threeappli-
cationsthat
appeal t o
thehealth-conscious,waistlinewatchers
andgymbuffsalike.
Benets or the Health-ConsciousAccordingtothe2006UpdateofHeart
DiseaseandStrokeStatisticspublishedinCirculation,aboutoneinthreeU.S.adults
havehypertension,orhighbloodpressure.
Itsthenumberoneriskfactorforhaving
astroke,andcontributestoheartattacks,
heartfailure,kidneyfailureandhardening
ofthearteries.Arecentstudyindicates
grape
seedex-
tractmayhelpinalloftheseareasa
majorbenefittoanyoneconcernedwith
hisorherlong-termhealth.
Resultsofthefirsthumanclinical
trialongrapeseedextractwereimpres-
sive.Participantsinthetwogroupsreceiv-ingMegaNatural-BPgrapeseedextract
experiencedanequaldegreeofreduced
bloodpressure,saysC.TissaKappagoda
M.D.,professorofcardiovascularmedi-
cineatUCDavisHealthSystem.Thats
goodnewsfortheonethirdofadultswho
mustmanagethiscondition.
Benets or Waistline WatchersThesamegrapeseedextractproperties
thatreducebloodpressuremayalsoim-
pactthemillionsofmenandwomenwho
aretryingtomanagetheirweight.Balanc-
ingenergyandactivityposesachallenge
tomenandwomeneverywhere.
Earlyresearchintotheactionofgrape
seedextractledtoitsnewroleinaclassof
dietarysupplementscalledthermogenics.
Thermogenesisliterallymeans creat-ingheat.Thermogenicsraisethe
bodyscoretemperatureand,in
turn,raisethemetabolicrateand
accelerateenergyexpenditure
(calorieburning).
Thetough equation
thats so important for
weightmanagement,calo-
riesin=caloriesout,be-
comeseasierwhenagrapeseed
productcanacceleratethecalories
burnedduringandevenafterexercise
byasmuchas60percent.
Benets or Gym BusGrapeseed extract offers anad-
ditionalbenefittothehardcoreathlete
whenthissupplementispairedwitha
well-studiednitricoxideprecursorthe
aminoacidarginine.
Arginineisasubstrateofnitricoxide,whichmeansitisrequiredfornitricoxide
productionorsynthesis.Whenpairedwith
arginine,MegaNatural-BP grape seed
extractupgrades thereaction between
arginineandENOS(anenzymefound
intheendotheliumofthebloodvessel)
toproducenitricoxide,thus giving the
athleteadoublepunch.Thiscombination
providesa boostto naturalnitric oxide
productionandworksas acatalystto
stimulate considerablebloodprofusion,orpump,tothosehard-workingmuscles.
Inclinicaltrials, thisunique ingredient
combinationhasbeenshowntoresultin
anearlyfive-minuteincreaseinphysical
endurance.
Justasyouarecarefultoselectonly
thebestqualityfoodsfortheirnutritional
value,italsomakessensetochoosea
premiumgrapeseed extractto ensure
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Harness the Powero Grape Seed Extract
Grape seed intake may enhance endurance, metabolism and your overall health
By Anil Shrikhande, Ph.D.
Grape seed extracts have properties that are
comparable to another well-known molecule:nitric oxide (NO), as the two have similar meta-
bolic pathways.
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Kneeling Rear Delt Raises
Absof
I. Concentrated Ball CrunchMuscle Position and Execution:
In a seated position place eet shoulder with Hand position can be: Narrow grip elbows orward orwide grip elbows fared out. Have someone spot you and lit bar o and help youorward to starting position Step 1-Keeping arms tight, slowly come down withbar, keeping upper torso tight, take a breath beore be-ing movement Step 2-Bring the bar just blow chin level, keeping griptight. Elbow should just break 0 degrees at the bottomo this movement. Step -Slight pause at the bottom o the movement, blow
out the air on the way up. Step - Is a deeper movement that requires more fex-ibility, and could put more stress on shoulderjoint. I youeel you need to go deeper * This movement should bedone with the assistance o a personal trainer
Tips and Form: Always keep your eet fat on the ground Always keep a tight grip with a closed grip (thumbwrapped around index nger)to keep bar rom movingor slipping o your hand Narrow grip works primarily the anterior deltoids andthe upper pectorals Wide grip works primarily the anterior deltoids and themedial deltoids Release the air slowly and controlled BOUNCING at the top or bottom o exercise, couldcause uture problems with shoulder joints
II.Solid PlankMuscle Position and Execution: Seated position, with eet inside shoulder with
Bend torso and touch chest on legs Arm are on the outside o your legs, dumbbells in aneutral position Step 1 Keep eyes on the mirror, lit arm straight outaway rom your legs Step 2 Raising arms to a horizontal position, pausingslightly at the top Step Coming back down to starting position in acontrolled ashion Step Repeat Steps 1 thur
Tips and Form:
Very important to use a weight that is not to heavy Very important to keep your chest down on your legsthroughout this movement Do reps in a controlled ashion, Do not swing theweight up Pinch your shoulder blades together at the end o eachmovement
THE WO
Super-V
Sissor Crunch
.Solid Plank
By Eric Hoult B.S., Pro Bodybuilder
Special Feature: Zarah Pacheco
Photos by StevenMartine.com
muscleology series
TEEL
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Natural Muscle September 2007
STEEL
Remembertoalwaysstartoutlightandslowwhenattempt-
inganyexercisesinthesearticles.Alwaysconsultaproes-
sionaltrainer,iyouarehavinganyproblemspreorming
theseexercises. Proper techniquewithmoderateweight
willalwaysgiveyoubetterresultsapposedtoheavyweight
withsloppyorm.
III. Sissor CrunchMuscle Position and Execution:
Seat on a bench with a back support and your eet faton the foor With your arms bent and elbows slightly in ront o yourbody, palms acing your body Hold dumbbells about neck height Step 1-Inhale then press dumbbells overhead, and rotatedumbbells to neutral position hal way up Step 2-Blow out your air, and nish rotating dumbbellsuntil palms are acing away rom the body Step - Slight pause at the top o movement and repeatsteps
Tips and Form: These should be done at a moderate tempo Try not let the dumbbells go to wide on the way up Always keep a tight Closed Grip Keep torso upright and tight in the seat Always use one fuid motion throughout movement- NOBOUNCING
VI. Super-VMuscle Position and Execution: Stand with eet hip to shoulder width apart, holding cable
in a neutral position (palm acing side o leg) Keep your eet fat on the ground, keeping the weightbalanced on the whole oot Oset your eet (one oot back), on the side that youare doing the side raises Hold on with none work hand to keep body square Step 1-Hand on side in neutral position Step 2-Raising up arm in controlled ashion Step -Raising arm to a horizontal position Step - At the top o each movement, remember tosqueeze, and a pause slightly at the top
Tips and Form: Always keep your shoulder square Keep your knees slightly bent Always start o with a light weight to warm up theshoulder joint This exercise makes a really nice nishing movementFor more inormation on Muscleology videos, clothing,products, and nutritional inormation Call 1-77-2- or visit us at our website muscleology.com
RKOUT
Concentrated Ball Crunch
HEALTHLY DOES NOIn the KitchenwithGina Ostarly
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Iyouletit,beinghealthycanbecomeboringandblandinthe
kitchen.Eatingcleandoesnothavetobesavorlessintaste.Look
ornewandcreativewaystoaddtangtosomeoyourolddishes
orcontinuedsuccessinthekitchen!
Changingromolivetococonutoilwillgivemanyoyouroldreci-
pesanewspinonfavoraswellasabundanthealthbenets!
Itriedanewsh,Kingclip,orthisrecipe.Ieataalotoshand
wantedtotrysomethingnew.Itcanbeshysmelling,butisnot
shyintaste.
Filletsaregenerallythick,soaddalittlemorecookingtime.Ap-parentlyKingclipisromtheeelamily(andarguablynotash),
butveryfavorulandwithoutanybones.Itisrmerthanmost
whitesh,closertomonkshthanafakywhiteandholdswell
whilecooking.Dontbearaidtoexperiment.Theworstthing
thatcanhappen,isyoundoutyoudontlikeit.
kingclip& shrimpveggiestir ry
photos by Walt Ostarly
46 NaturalMuscleSeptember07
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My 2007 USA Bodybuilding
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Natural Muscle September 2007
Aew weeks ago I had the pleasure,
and the honor, to compete at the
2007 NPC USA Bodybuilding &
Figure Championships promoted by Jon
Lindsay in Las Vegas, Nevada. I must say
that this was not only a challenge but also
a lielong bodybuilding goal that I had set
or mysel 1 years ago when I rst started
bodybuilding.
I competed at a weight o 1-lbs,
believe it or not, and placed th on the wel-
terweight class (which is a class between
the lightweights and the middleweights).
The key thing is that in order or one to
compete at this show one must qualiyby winning or taking at least second on
a Level V bodybuilding contest which
is what is called a National Qualier.
Because I was not qualied, I rst had to
compete at Peter Potters NPC Southern
States Championships a couple o weeks
prior to the USA. I won the welterweight
class there and then or the rst time in
my lie, put mysel through the rigorous
challenge o achieving another all time
best condition in a couple o weeks.One thing I love about bodybuilding
competition is that by perorming it, one
can always learn a ew things that can be
applied to the rest o your lie. Through this
years preparation I learned a ew things:
1. Put Your Best Foot Forward:I you decide to do a bodybuilding com-
petition, simply put your absolute best
eort at ollowing all the components
required o a contest preparation. I you
do that, inevitably you will achieve your
best condition ever, and by doing so, you
already become a champion. Let the judges
place you where they eel you should
go and regardless o where you place,
just be happy that you did everything in
your power to get in your best shape ever
and be proud o yoursel. By approach-
ing bodybuilding competition with this
mindset, it becomes a positive experiencethat regardless o placing, you will cher-
ish or the rest o your lie. This mindset
was key or me also to be calm at all times
and not worry about who might show up.
I just knew I was in my best shape ever.
photo by Lina RiveraAbout The AuthorHugo Rivera, About.coms Bodybuilding Guide and ISSA Certied Fitness
Trainer, is an internationally-known best-selling tness author o over books on
bodybuilding, weight loss and tness, including The Body Sculpting Bible orMen, The Body Sculpting Bible or Women, The Hardgainers Bodybuilding
Handbook, and his successul, sel published e-book, Body Re-Engineering.
You can visit Hugo Rivera at www.bodybuilding.about.com, at www.HRFit.net,
and his new site www.loseatandgainmuscle.com.
y y gBy Hugo Rivera
48 NaturalMuscleSeptember07
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2. It Is All In The Mind:To me, preparing or a bodybuilding
contest is really much more o a mental
endeavor than a physical one; it is all in
the mind. I you ever embark on such anendeavor, be very clear about the reasons
you are doing it (which in my opinion
the reason should be to achieve your best
shape and to get to know what you are
made o), and use those reasons to drive
you through all o the adversities that you
will nd. And believe me, adversity will
show up when you least expect it! It may
show up in the orm o added stress at
work, low energy levels, ood cravings,lunches at work, birthday parties with
plenty o bad oods, insomnia combined
with a voracious appetite, etc. It is your
job to remind yoursel constantly o the
reasons you decided to choose such a chal-
lenging endeavor and not only go through
with the contest preparation fawlessly but
also do it with a smile and do not make
those around you (such as your amily and
co-workers) miserable.
People always ask my wie and soni I am cranky as I do a show and they are
always bafed when they both shake their
head and say that I am the happiest camper
ever. I may be very lethargic at times but
even then I keep smiling. Even when I am
aced with adversity I just keep my cool
and keep going. For instance, I lost my cell
phone ater the pre-judging at the USAs.
However I just gured that eventually it
would either appear or I would just use my
cell phone insurance and get me a new one.
I did not let that negative event bother my
mindset in the middle o a bodybuilding
show. As a result, I remained unaected,
just ocused on the task at hand and the
cell phone was turned in by someone at the
oce where the event was held and thus
given to me on the ollowing day.
So be strong mentally and know that
i you want something bad enough (which
in order to do a bodybuilding competitionyou really need to want it) then you can
accomplish anything provided you are
determined enough to ollow through with
the plan that will get you rom A to B.
3. Become As Machine Like As Pos-sible, Especially When It Comes ToFood:Many bodybuilders torture themselves
dreaming about cheat oods and what they
would love to be eating. In my opinion,
this sort o behavior is a sure re way to
torture yoursel throughout the contest
prep and to get into a bad mood due to the
act that you cannot have such oods. The
most successul competitive bodybuilders
however learn to not even think about that
and only ocus on what they will look like
onstage and as a result everything they
do helps to achieve that look. Thereore,there is not thought about cheating; reason
why I can take my amily to eat at a nice
restaurant and I simply eat my ood as they
enjoy theirs.
Along the same lines, when you
wake up tired in the morning and know
that you have to do your morning cardio-
vascular exercise, do not even think about
it; just do it! Become a machine with a
clear and set schedule, and execute that
schedule without any emotion regardlesso how you eel. Only envision the end
result which is you looking your best
ever in ront o your amily and riends.
4. Enjoy The Journey:I always say to enjoy the journey as
though it is very challenging, it goes by
quick. When you are on stage, cherish
every second up there as that time goes
by even quicker. And o course, always
take something that you learned rom the
experience and apply it to other aspects
o your lie.
ConclusionOne last thing I would like to note is that
bodybuilding or gure competition is more
o a team eort than what most people
think. Full amily support, the aid o a
good trainer and the encouragement o
your riends can make a huge dierencein the whole outcome. Make sure that you
thank those people who help you out each
and every day as without your team it will
be very hard or you to be successul at
bodybuilding (or gure) competition.
7 Tips To Balancing Your Bodybuilding Contest Preparation With Lie
Preparingforabodybuildingorfigurecompetitionmakeitdifficultformostpeople
togothroughtheircontestpreparationwithoutaffectingotheraspectsoftheirlife.
Manytimeswehaveseencompetitorsdoreallywellontheircontestpreparationbut
onlywhileheavilyneglectingfamilytime,relationshipsandevenwork.
Here are some tips on how to balance the rest o your lie with the rigors o
getting ready or a bodybuilding or fgure show, i you ever choose to do one.
1. Choose The Right Time To Do A Bodybuilding or Figure ShowPick a time when other things in lie will aect your contest preparation the least. For
instance, i you are getting married in the next 12 weeks or starting a new job, then it
is probably not a good time to get ready or a bodybuilding or gure show. Pick a time
when your lie is reasonably stable and with no major problems in progress.
2. Manage Your Time Properly And Plan AheadCreate a daily schedule that allocates time or your training, your work and even amily
time. We like to weight train and do our rst cardio session in the morning i possible
and then do the second cardio right ater work.
3. Anticipate Schedule Conficts And ProblemsThe better you can anticipate problems and schedule conficts the easier it will be to adapt
your schedule and continue with your contest preparation through them. For instance,
i you know that in an upcoming week you have a business trip, prepare in advance and
plan or that so that your contest preparation does not get impacted adversely.
4. Do Not Expect Everyone Around To Adapt To Your Mood SwingsMany times dieting causes one to become anti-social. Even when not in the mood to
talk to people just smile and be polite. Express the act that you do not eel well dueto the low energy levels created by tons o exercise coupled with low calorie dieting.
Maintain a positive attitude and when you dont eel good just ocus on your tness
goal and how you are going to look onstage. Do not expect others to take mistreatment
because they are competing.
5. Do Not Use Your Bodybuilding Competition To Avoid Lie ProblemsSometimes problems come up as one is getting ready or a bodybuilding or gure show.
Use your time management skills to ace and resolve problems as quickly as possible.
Do not use your contest preparation as an excuse to avoid them.
6. Make Sure That Your Diet Is Properly Planned Out And The Food PreparedKnow what to eat and when to do so in advance. Your meal times should be part o
your daily schedule. Also, prepare your ood in advance and carry the ood with you
at all times on a cooler. Without this sort o planning and preparation it will be impos-
sible or you to get ready or a competition. I would recommend always that you hire a
bodybuilding coach (i you are really serious about competing) as him or her can show
you not only the diet/training part but all the other aspects that are part o the sport as
well such as presentation, posing, suits, etc. In my case, I know that without the aid o
my trainer Tim Gardner I would not have been nearly as successul as I have been in
my competitions as there are just too many details involved in competition.
7. Make Sure You Get Proper SleepGetting proper sleep will help with your recovery and also to maintain high energy
levels and thus a better mood. Make sure that you adhere to your schedule and go to
sleep at the designated time.
NaturalMuscleSeptember07 49
p p p
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BODYBUILDING.COM
t th
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Natural Muscle September 2007 1
T
he Vyotech 27th
annual LA Body-
building, Fitnessand Figure Champion-
ships always bring a stun-
ning display o physical
talent. Caliornia is well
known or some o the
best physiques in the
nation but this show has
another reason it seems to
be a step above the typical
armature event. The 11
competitors who werein the LAs know this is
the last chance to qualiy
or the NPC USAs held
one-week ater
in Las Vegas on
July 27 and 2.
The USAs is an
IFBB Pro quali-
er and had over
00 Bodybuild-
ing and Figure
athletes all gun-
ning or their
Pro card. Go to:
www.Flexon-
line.com or the complete
list o competitors were
on stage in Vegas.
Many athletes who
desire to become an
IFBB Pro use the LAsor a stage warm up i
they have already quali-
ied. Many more who
have not qualiied and
want to go to the
USAs have this
one last shot.
You can
eel the excite-
ment in the Vet-
erans Memo-rial auditorium
and the atmo-
sphere has the
electricity that
only high qual-
at the
By:BrendaKelly
ity level competitors
can bring to a crowd. I
was there supporting mygirlriends, Laura Cole-
man who competed in
the Figure class C and
Venus Ramos who com-
peted in Fitness. They
both won their catego-
ries! Congratulations
to all o the winners
and competitors. You
all looked amazing. For
complete contest resultsand placing go to: www.
GetBig.com.
IFBB Pros Gina
Al io t t i and
Bob Cicheril-
lo were the
em cees o r
the evening
awards show
and the audi-
ence is packed
with celebri-
ties. I was at
the Bodybuild-
ing.com booth
and here is the impressive
list that stopped by to say
hello - IFBB Pros Quincy
Taylor, Melvin Antho-
ny, Chris Comier, Kevin
Levrone and Eric Buiwho was on the judging
panel. IFBB Fitness Pros
Tanji Johnson, Kristen
Nicewarner and Cynthia
Bridges-Sata-
lowich, IFBB
W o m e n s
Bodybuilding
Pros Cathy
L eFr an co i s
and MarikaJohanasson,
Bodybuilding.
com writer and
model Maria
Kang and my
2007LAChampionshipsgood riends Lauren Powers and Scott
Minard all came to hang out and we all had
a blast. Photographers were snapping awaylike crazy as you can imagine with all o
this star power watching the show.
The Bodybuilding.com booth rocked
and we gave away tons o cool ree mer-
chandise. A special thank you to Abbas at
ProFight or some awesome samples. The
crowd loved them! Tank you also to Marc
at www.BodyTemple.net or the swingy
sexy skorts you gave to Marika and I.
They were hot!
One o the highlights o the night onstage was a pose down rom the Mens
Bodybuilding USA qualiers who were in
the audience! They all looked in abulous
shape already and we knew the judges in
Vegas were going to have their work cut
out or them.
Jon Lindsay Productions puts on
spectacular events including the LAs and
USAs. Go to: www.Muslecontest.com or
a complete schedule o upcoming contests.
Buy a ticket and get motivated just being
around all o these dedicated athletes. Get
an autograph and snap a PIC with your
avorite Bodybuilder or tness model, pick
up some ree samples, shop or the latest
tness apparel and jump start your exerciseplan. Who knows? The next time a national
Pro qualier comes up; YOU just may be
on stage receiving YOUR Pro card.LauraColeman
THE NEW SILENTskin cancer
Studies have shown that sunlight is actually needed to
prevent certain cancers (lung, colon, breast and prostate ),
diabetes, multiple sclerosis and asthma. However, people
can oten get too much o a good thing. You have to be
careul when you go outdoors. I you want to prevent skin
cancer, it is very important to ollow these steps.
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2 Natural Muscle September 2007
KILLERM
ary Katherine Grant was a successul -year-
old career woman who managed hospitals with
hundreds o people, traveled the world, enjoyed
golng, and loved spending time in the sun.
The latter is what took her lie.
Weve heard it all beore: Dont talk to strangers,
be careul when alone at night, smoking isnt good or
you but never the sun can kill you! Our amily, like
thousands o other amilies, learned the hard way: it can.
And now, with all the talk about the disappearing ozone
layer and environmental/global warming, there is a des-
perate need or much more awareness o the dangers o
the sun, and skin cancer.
I wish my aunt realized the dangers beore skin
cancer cut her lie short.When we think o the eects o the suns rays on our
skin, we usually think about the exposed areas o our bod-
ies and our ace. Those dreaded signs o aging we begin
to see in our 0s, as well as the pain o a good sunburn,
immediately come to mind. But the eects o the sun on
the scalp are rarely considered, i at all.
This easily overlooked area o skin, hidden by a ull
head o hair, is where it started or my aunt.
Ater her hairdresser told her o a small, irregu-
larly-shaped mole hidden by her hair, my aunt visited
her dermatologist or a checkup. The news was grim:cancerous melanoma. Ater more visits to her derma-
tologist, and then many more skin experts, my aunt was
diagnosed with STAGE skin cancer the nal stage
immediately beore the terminal phase, Stage . There was
little all those specialists could do. She had no previous
symptoms. No pain. No weakness. My aunt elt great,
looked even better and traveled the country weekly. But,
she was rapidly dying.
Ater multiple surgeries over three years, various
expensive medications and treatments, the cancer spread
deeper into her skin, into the dermis. The specialists tried
to stay ahead o the aggressive cancer by removing the
cancerous areas, including a our inch by our inch plate o
her scull, but by then the cancer had spread throughout her
body. It attacked her lymph glands, her bone, her brain.
She suered a stroke that rendered her let side unusable.
On a Wednesday aternoon, my aunt took hersel to the
hospital complaining o a headache. She slipped into a
coma. Three days later, my aunt died rom a silent killer
that started rom a small, almost unnoticed mole. She
died rom skin cancer.My aunt was one o the estimated 10,710 people in
200 who passed away as a result o skin cancer.
Once she was diagnosed, there was nothing I could
do to help my aunt, but I can help my clients, others,
and mysel by bringing this subject to the oreront. As a
proessional e