STRONG Fitness Magazine Training Guide - Fall 2014.pdf

TRAINING GUIDE

STRONG FITNESS MAGAZINE

PREGNANT IN THE WEIGHT ROOM: HOW TO KEEP IT SAFE

FALL 2014 $3.99

The big diet FACE-OFF

TRAIN LIKE THE

INSANELY FIT! WITH CROSSFIT ATHLETE LIBBY DIBIASE

ICING INJURIES:

WHY WHEN HOW

Core-Carving

Plyo

WorldMags.netWorldMags.net

WorldMags.net

2 STRONGFITNESSMAG.COM | Fall 2014

FALL/14FEATURES

EDITOR'S NOTE | 4 Our Editor-in-Chief rambles about the body (and mind) benets of thinking outside the box.

CONTRIBUTORS | 3 Meet the masterminds behind each word and workout.

PURE ADRENALINE | 6 Moments of strength to get you all red up.

TRAINER TALK | 8 Did you hear? Jessie Hilgenberg is going to be a mom! But thats not stopping her from hitting the weight room.

INJURY REPORT | 38 The doctor is in. Sports chiropractor James Ho gives you the cold facts on treating ailments with ice.

ON THE COVERCOVER MODEL

LIBBY DIBIASE

PHOTOGRAPHY DAVE LAUS

MAKEUP & HAIR SARAH SCOTFORD

SHOT AT FTW CROSSFIT, OHIO

TRAININGBEYOND THE BENCH PRESS | 26 Build amazing upper-body strength with a superset routine that hits your chest, back, shoulders and arms from every angle.

MEET YOUR HEROES | 14 If you spend more time in a box than a gym, youll love these two WODs from CrossFit competitor Libby Dibiase.

HIIT A HOMERUN | 10 Next time youre itching for some high intensity intervals, look no further than your local ball diamond for a 15-minute bleacher workout.

GREAT LENGTHS | 34 Find out how a yoga strap can help you get a deeper stretch than ever before, and get ready to add exible to your list of abilities.

NUTRITIONDIET CRAZED | 22 Which is the best diet: high fat, high protein, or low carb? Find out in this fad-diet face off.

in ev

ery i

ssue


WorldMags.net

Fall 2014 | STRONGFITNESSMAG.COM 3

contributorsD

R. H

O P

HO

TO

A

ND

RE

W B

AD

DE

R

D

AV

E L

AU

S P

HO

TO

LO

RI F

AB

RIZ

IOJE

SS

IE H

ILG

EN

BE

RG

, SA

ND

Y B

RA

Z A

ND

CA

RLE

EN

LA

WT

HE

R P

HO

TO

S

PA

UL

BU

CE

TA

CARLEEN LAWTHER, FITNESS MODEL, PA, PTS, WBFF BIKINI PRO

Beyond the Bench Press, page 26

CATERINE DUPUIS, PHOTOGRAPHER

Bleacher Report, page 10

After studying Exercise Science in University, this Montreal, QC native relocated to Toronto to begin a career in pharmaceutical sales. Instead, her passion for photography led her down a dierent path. Today, she combines her knowledge of tness with her love of the lens through her freelance company, Luscious Images Photography.

JESSIE HILGENBERG, STRONGCAMP DIRECTOR

Pregnant & Lifting, page 8

One look at trainer and columnist Jessie Hilgenbergs perfectly sculpted physique and you know she walks the walk. Her knowledge of tness, training and nutrition has helped her rise to the title of IFBB Figure Pro, as well as STRONG Fitness Magazine Bootcamp Director and Head Trainer. She oers competition coaching and hosts workshops to help other t women discover their dreams on the competitive stage.

DAVE LAUS, PHOTOGRAPHER

Cover Photo & Soldier On, page 14

Photographer Dave Laus has been on the tness scene for just over a year, but hes quickly become one of the top shooters in our books. His photos of CrossFit athlete Libby Diabase landed him the cover, as well as the featured training routine inside these pages. Needless to say, this guys career is really taking o.

SANDY BRAZ, STRONG DEPUTY EDITOR

Great Lengths, page 34

Since 1999, Sandy has worked in the tness industry in various capacities, from being a certied yoga instructor and personal trainer to writing for major tness publications and running her own mobile wellness studio. She joined the STRONG team as Deputy Editor in the fall of 2013 and has been a valued asset to the magazine ever since.

JAMES HO, DC, BHSC

Cold Comfort, page 38

A member of STRONG Fitness Magazines Advisory Board, James is our go-to expert when it comes to sports medicine and chiropractic concerns. He is a chiropractor at the Athletes Care Sports Medicine Centres in Toronto and has consulted athletes at the pro level from the NHL to UFC, as well as recreational athletes and Olympians.

As far as tness models go, Carleen is the whole package. A personal trainer and Level One Fascial Stretch Therapist, she has applied her knowledge of tness to her own body to build the beautifully athletic physique you see in our training feature on page 26 (which she also designed). She built this upper-body routine that incorporates heavy compound movements for developing strong, functional muscle. These movements hit the front and back of the arms, entire shoulder girdle, back and chest.

THE GOAL OF THIS ROUTINE IS NOT TO WORK TO FAILURE BUT TO MAKE SURE YOU COMPLETE ALL REPS WITH GOOD FORM.


WorldMags.net


SO YOURE SIPPING A COFFEE AND FLIPPING THROUGH YOUR BRAND NEW ISSUE OF OUR TRAINING GUIDE IN SEARCH OF SOME PRE-GYM MOTIVATION. BUT SOMETHING IS DIFFERENT: theres a CrossFit athlete on the cover, and the featured workout inside isnt a standard weight room routine, but a highly intense, kinda crazy-looking WOD (CrossFit slang meaning Workout of the Day).

At this point, you may be wondering where the big bodybuilding-style split or hardcore Leg Day workout is that you look forward to smashing the moment the Training Guide hits your inbox. Dont panic. Were not transitioning into a CrossFit publication, nor are we neglecting our readers who live for the ve-day split.

The fact is, the concept of working out has evolved. Fitness, even bodybuilding, has expanded to include elements of functional and sport-specic training in order to create a more balanced, all-encompassing denition of t. We, the tness community, are borrowing eective training methods from every kind of athlete, from track and elders to gymnasts, in an eort to become stronger, faster, and generally more awesome, than mankind has ever been before.

And whether you love it or fear it, these days, you cant have a conversation about functional tness without thinking of CrossFit and its elite community of super athletes. After all, their ecient methods of building epic strength and muscle are largely responsible for functional tness becoming a mainstream exercise philosophy (especially since CrossFit partnered up with Reebok in 2011). Not only is it one of the fastest growing sports since humans started lifting heavy objects for the fun of it, but its women participantsmuscular, intimidating, 250-lb-squatting She Hulkswho are playing a huge role in driving the sports popularity. And we think thats pretty cool.

Its become clear in the last decade that this is not a trend, its a movement, and as a modern-day womens guide to tness, its one we cant ignore. This issue, featuring CrossFit athlete Libby DiBiase, is a nod to the female CrossFit diehards in Boxes around the world, heaving, jumping and swinging alongside their male counterparts. Whether youre accustomed to CrossFits methods or youre a newbie to the WOD, I encourage you to check out Soldier On, on page 14. Use as much or as little weight as youre comfortable with, listen to your

body and go at your own pace. No matter how many LBs are on the bar, this drill will put your strength, endurance and will to the test. If youre still not comfortable with the concept, dont sweat it. The outdoor plyo routine on page 10 and the upper body weight workout on page 26 are both killer, and excellent compliments to your current regime. Perhaps one day, when seeking a new challenge, you may get the urge to come back to this issue and give CrossFit a try. You dont have to be the Fittest on Earth as long as youre challenging yourself, being honest about your eorts, and always evolving.

Stay STRONG,

editors note

THINK INSIDE

THE BOX

Kirstyn Brown, Editor-in-Chief


WorldMags.net


FOUNDER & PRESIDENT Paul Buceta

EDITOR-IN-CHIEF Kirstyn Brown

PUBLISHER Kevin Detto

CREATIVE DIRECTOR Erin Lutz

DEPUTY EDITOR Sandy Braz

SENIOR DESIGNER Jacqueline Hornyak

DESIGNER Andreia Pereira

COPY EDITOR Chelsea Clarke

STRONGCAMP DIRECTOR Jessie Hilgenberg

STRONGCAMP AMBASSADOR Nichelle Laus

DIGITAL MEDIA SPECIALIST Ryan Keaveney

VIDEOGRAPHER Sarah Scotford

PHOTOGRAPHY COORDINATOR Annette Milbers

CHIEF FINANCIAL OFFICER Kim Gunther

ADVERTISING SALES Kevin Detto

[email protected] 416-804-3616

LEGAL COUNSEL Scot Patriquin

Brauti Thorning Zibarras LLP

CONTRIBUTORS Sandy Braz, Caterine Dupuis, Lori Fabrizio, Jessie

Hilgenberg, James Ho, Dave Laus, Carleen Lawther, Nichelle Laus,Valaria Nova, Sarah Scotford.

SPECIAL THANKS Allegiance Fitness, Anytime Fitness, Better Bodies,

Bodybuilding.com, Elite Performance Center, Extreme Monkey, FTW CrossFit Ohio, Torque Barbell Club.

DISTRIBUTION Disticor Magazine Distribution Services

Office 905-619-6565

PRINTING II;fee\cc\pDXib[\>iffkFZ\0',$*-)$*)+,

masthead

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or diculty with these exercises, stop and consult

your healthcare provider. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.

The best feeling is that point right after a workout when you know you gave it everything.

DEPUTY EDITOR SANDY BRAZ MAKING SOME ADJUSTMENTS

CARLEEN CATCHES HER BREATH BETWEEN SPRINTS.

THE TEAM ON SET AT TORQUE BARBELL CLUB WITH FITNESS MODEL CARLEEN LAWTHER

COVER ATHLETE LIBBY DIBIASE TAKING FIVE


WorldMags.net

-OPRAH WINFREY

HARNESS YOUR POWER TO YOUR PASSION.

want to f ly,If you really


WorldMags.net


WorldMags.net


&IT NEVER REALLY OCCURRED TO ME what a huge topic tness and pregnancy is until I found out I was preg-nant. If youre currently in my position then you probably have a ton of questions too, which is why the rst thing I did was hunt down a doctor that supported my goal of staying t throughout my pregnancy.

Now, Id love to say that I went to the gym and continued killing my workouts as soon as I had clearance, but my body had other ideas. The all-day nausea and giant waves of exhaustion that came around week seven were nothing short of life altering. I spent about six weeks struggling to eat balanced meals (when absolutely nothing sounded appetizing) and trying with all of my might to get through a decent workout.

I knew it was temporaryI just needed to get through the rst trimester. But going from one extreme (a tness rock star) to the other took its toll men-tally, and it was a struggle not to be hard on myself for feeling lazy. This is when I learned how to have compassion and patience

for my pregnant self. But sure enough, once I hit my second trimester, it was game on.

Nothing is more important than keeping yourself and your baby safe when it comes to working out while pregnant, but if youre feeling good, it doesnt mean that your workouts need to be weak! There are so many benets to staying t during pregnancy, from improved energy and sense ofwell-being to reducing your risk of diabetes and even helping with labor. You just always need to be aware of the physiological changes that are happening within your body during each trimester so you can make the proper adjustments.

The rst thing I noticed early on was my breathlessness. Just walking up a ight of stairs left me out of breath. I felt so pathetic! Then I learned that your blood volume increases substantially and it takes your heart some time to adjust. After the rst trimester, that ight of stairs was no longer a problem my body and heart had adjusted and I was able to handle a little more effort during cardiovascu-lar exercise and weight training.

How a weight room junkie deals with pregnancy.

Lifting

FOR MORE OF JESSIES TIPS ON LIFTING DURING PREGNANCY CHECK OUT STRONGFITNESSMAG.COM

TRAINER TALK

WRITTEN BY JESSIE HILGENBERG STRONGCAMP DIRECTOR & HEAD TRAINER

Pregnant

Im lifting about three times per week right now, which is forcing me to combine muscle groups. Here is what my split has looked like in my second trimester:Day 1: Legs, glutes, backDay 2: YogaDay 3: Chest, shoulders, tricepsDay 4: YogaDay 5: Biceps, legs, glutes Day 6: YogaDay 7: O

Keep lifting,

Each pregnancy is dierent for every woman, so you have to do whats right for you. But here are a few tricks Ive learned so far:

~FPcRWh^daWTPacaPcTP]SS^]{c_dbWXcc^^UPa

WITH HEAD TRAINER JESSIE HILGENBERG & STRONG FITNESS MAGAZINE

STRONGCAMPSTRONGCAMP

JESSIE HILGENBERG

THE ENTIRE EXPERIENCE

PHOTOGRAPHED BY PAUL BUCETA

HOUSTON, TX OCTOBER 17-19, 2014 PHOENIX, AZ NOVEMBER 7-9, 2014LAS VEGAS,NV MARCH 27-29, 2015

UPCOMING DATES

To reserve your spot e-mail: [email protected]

FITNESS MAGAZINE

STRONG-CAMP.COM

KILLER WORKOUTSINFORMATIVE

SEMINARS

MOTIVATIONMEET & GREETS


WorldMags.net


BLEACHER

TRAINING

After a 5-minute warm up, complete 2 full rounds of the following routine. If youre up for it, go a third round (but its entirely optional), and youll be heading into muscle growth territory, as well as testing your endurance on another level. To end the workout, include a good stretch to help activate recovery and soften the muscles and ligaments.

How to:

REPORT

Step up your game with this quick-yet-killer playground plyo workout.ROUTINE AND ARTICLE BY SANDY BRAZ, DEPUTY EDITOR PHOTOGRAPHY BY CATERINE DUPUIS

WE GET THAT you have mixed feelings when it comes to cardio. Part of you loves the health and body benets that come with bumping up your heart rate, but another part of you cringes at the thought of another second on the stepper. But maybe all your next workout needs is an injection of creativity and some fresh air to rediscover your love of cardio. Enter this playground plyo routinea fun and furious workout at the same time.

Besides blasting fat with its explosive start/stop nature, plyo has a ton of benets that include improved endurance, agility, muscle growth, power and strength. This is because theres a quick reacting and contracting of the muscles, making the most of muscle elasticity, which means youll jump higher, sprint faster, and get stronger with repeat workouts.


WorldMags.net

Dont go too crazy; youre just warming up muscles and joints and starting to increase your heart rate.

Warm-up Light Jog

Bleacher Box Jump

Decline Push-Up

Sprint

Core Walkout

Toe Tap

Tricep Dip

5 minutes

45 seconds; as many reps as you can


2 minutes; as many sprints as you can

1 minute; as many reps as you can



EXERCISE TIME/REPS HOW TO

Set up: Stand at the base of the bleachers, facing the rst level. Bend your knees and lower into a semi-squat position.

Action: Using your arms for momentum, explode o the ground bringing your knees up to your torso; land with both feet on the bleacher. Hop down and repeat.

Set up: Using caution, place your hands on one bench of the bleachers with your feet on a higher bench behind you. Keep your core tight and straighten your arms.

Action: Bend your elbows and lower your upper body as low as you safely can. Straighten your arms to push back up to the starting position.

Set up: Stand on the lowest bench of the bleachers.

Action: Sprint to the top of the bleachers as quickly and safely as you can. Walk back down. Repeat.

Set up: Place your feet on an upper bench of the bleachers. Crouch down and place your hands on the next one down.

Action: Engage your core and walk your hands down the steps as far as you can, one at a time. Reverse the movement until you are back to the start position and repeat.

Set up: Stand on the ground facing the bottom bench of the bleachers.

Action: Bring one toe up to touch the bench, then switch and touch with the other, so you are hopping and alternating feet as quickly as you can.

Set up: Place your hands on one bench behind you, elbows pointed back, with your feet on a lower bench or the ground.

Action: Bend your arms to lower your body toward the ground, hold, then squeeze your triceps and extend your arms to push back up.

The number of calories you burn for every plyo routine you complete

200-300


WorldMags.net


WorldMags.net

SOLD

IER

ONTRAINING

PHOTOGRAPHY BY DAVE LAUS

Before you tackle this CrossFit workout, youll need to summon the strength, confidence and bravery of a hero.MODEL LIBBY DIBIASE, CROSSFIT ATHLETE

14 STRONGFITNESSMAG.COM | Fall 2014 WorldMags.netWorldMags.net

WorldMags.net

SHOT

AT

FTW

CRO

SSFI

T, C

OLU

MBU

S, O

H

M

AKEU

P AN

D H

AIR

SARA

H S

COTF

ORD

Fall 2014 | STRONGFITNESSMAG.COM 15WorldMags.netWorldMags.net

WorldMags.net


PflZXe[fk_\j\dfm\jèXi\^lcXi^pd#Ylk`]pfli\e\nkf:ifjj=`kfi_Xm\e\m\iki`\[`k#j\\bflkXgifg\i:ifjj=`k]XZ`c`kpbefneXjXYfo fiX:ifjj=`k$Z\ik`]`\[kiXè\iXkpfli^pdkf_\cgpfl^\k]Xd`c`Xin`k_k_\dfm\j%

I\m`\nk_\\o\iZ`j\jXe[k_\ì[\jZi`gk`fejY\]fi\Xkk\dgkè^kf[fk_\d%@]pflXi\lejli\f]Xepk_è^#XjbXbefnc\[^\$XYc\kiXè\ikfj_fnpfl_fnkf\o\Zlk\k_\dgifg\icp%@]pfl]è[`kkffX[mXeZ\[#kipk_\knf$dfm\nfibflkXkjkife^]`ke\jjdX^%Zfd%

DXb\jli\pflidljZc\j#afèkjXe[c`^Xd\ekjXi\X[\hlXk\cpnXid\[lgYp[fè^jfd\[peXd`Z\o\iZ`j\jY\]fi\Y\^èeè^k_\nfibflk%

This workout was named after United States Air Force Staff Sergeant Timothy P. Davis. Davis was killed in February of 2009 while serving in Afghanistan at the age of 28.

EXERCISE REPSBarbell Deadlift 12Hang Power Clean 9Push Jerk 6Perform one after the other. Complete 5 rounds for time.

Important Note: This WOD is intense and fairly advanced, so unlike its namesake, SSgt Timothy Davis, dont try to be a hero. If youre new to this style of training, drop the weight down or just use the bar and focus on proper form and safety. If youre a seasoned CrossFitter or accustomed to these lifts, then by all means, go for the heavy stuff.

among thousands of men and women in uniform, from the Marines to the Military. But did you know that some of the sports most difficult workouts are named after soldiers who have been killed in combat? Thats right. If youve ever had your butt kicked by a Badger, a Michael or a Murph, then youre already familiar with these incredibly challenging WODs (Workout of the Days) that require every bit of grit, ounce of strength and inch of muscle you have to complete them.

This bad boy, known as the DT Hero WOD, is no exception. So check your ego at the door, step up to the bar and find out what youre made of.

Youve probably heard that CrossFit is a popular method for getting ripped

WHO IS DT?

Before You Begin

How to: Youre going to perform 5 rounds of the following three exercises for time, meaning you can rest when necessary, but your overall goal is to complete the entire workout in as few minutes as possible.

How much weight: Well-trained female CrossFit athletes use 110 pounds for this entire workout; however, please do not attempt this if its not a weight youre accustomed to. Start low and work your way up to your own personal best.

THE

DT H

ERO

WOD


WorldMags.net


SET UP: Stand in front of a loaded barbell with feet hip-width apart and tucked under the bar so it rests against your shins. Keeping a straight spine, squat down and grasp the bar with a shoulder-width overhand grip. Maintain a slight arch in your lower back throughout the movementdo not round your back.

ACTION: To lift the bar, contract your glutes and hamstrings and extend your legs to come to standing. To lower the bar, slowly push your hips back and extend your arms down towards the ground, bending your knees. Keep the bar very close to your body as you lower it.

B.

A.

BARBELL DEADLIFT

Keep your chest lifted

and shoulders back.

FORM CHECK:


WorldMags.net

practice the

movement with an

unweighted bar

A.


WorldMags.net


SET UP: Stand holding the bar with a shoulder-width, overhand grip. Bend your knees and hips slightly so the bar is hanging at knee level and your shoulders are over the bar (A).

ACTION: The following is performed in a quick and fluid movement: Explo-sively, jump upward a few inches, extending through your hips and torso (B).Use the momentum to bring the bar up your body to shoulder height. At this point, bend your knees deeply to bring your body under the bar, rotating your elbows to point forward as you catch the bar on upturned palms in front of your shoulders (C). Once the bar is caught, straighten your knees immediately so you are fully extended. To lower the bar, flip your palms and rotate your wrists to grab the bar with an overhand grip, then extend your arms back downward.

HANG POWER CLEAN

B. C.


WorldMags.net


SET UP: Stand with the weight racked in front of your shoulders, palms turned upwards and elbows pointing forward.

ACTION: Dip your body by bending at the knees slightly to lower your hips, but without pushing them backwards. Then, explosively, extend your hips and raise your heels (like a small jump) to increase the bar speed and power. Move your head back to allow the bar to pass as you extend your arms and press it overhead, locking out your arms. Hold, then slowly bring it back down to the starting position.

McGHEEAs many rounds as possible in 30 min:

275 lb Deadlift x 5 Push-Ups x 13 24-inch Box Jumps x 9

MEE

T YO

UR H

EROE

S

* Lets be real: Lec\jjpfli\X:ifjj=`kZfdg\k`kfifiXe8idpJ\i^\Xek#k_\j\NF;jdXpY\flkf]pflic\X^l\%8[aljkk_\i\gXe[n\`^_kiXe^\jkfpflijb`ccc\m\cXk]`ijkXe[k\jkpflij\c]\XZ_n\\b%PflZXe`eZi\Xj\k_\n\`^_k#i\gjXe[ifle[jXjpfl`dgifm\%

LIKE THIS WORKOUT? Here are some other Hero *WODs to put you to the test:

MICHAEL 3 Rounds for Time:

Run x 800 metersBack Extensions x 50Sit-Ups x 50

JERRY For Time:

Run x 1 mileRow x 2 kmRun x 1 mile

PUSH JERK

Find more of Libbyand her WODsat

A.

B.

strongfitnessmag.com


WorldMags.net


WorldMags.net

DIETFace-Off

WRITTEN BY SANDY BRAZ, DEPUTY EDITOR

NUTRITION


Which is better for athletes: Paleo, Keto or Mediterranean?

Find out what nutrition experts say about three of the trendiest diets in fitness.


WorldMags.net


when it comes to upping your game, theres only one thing as important as your training, and thats your diet. The right combo of nutrients can power your workouts, build and repair muscle and of course, keep you lean.

But of the dozens of diets getting attention in the tness industry today, which one will get you the results youre striving for? Should you banish carbs in favor of red meat and oils, like Ketogenic dieters? Or only eat foods that your ancient ancestors did, like your friends that follow Paleo? Maybe you should convert to a more plant-based menu, like those on the Mediterranean Diet? If youre confused by all the latest food fads, keep reading. Our experts weigh in on three of the most widely talked-about nutrition strategies tness bus follow.

According to the Boston Medical

Center, approximately

45 MILLION AMERICANS DIET

EACH YEAR (for reasons including athletic

performance and enhancement, not just weight loss), spending

33 billion dollars on food and related products.

WHAT IT IS: Known for its focus on fats, Keto is moderately protein-based and very low in carbohydrates. In fact, strict Keto-dieters get as much as 75 percent of daily nutrients from fats and as few as five percent from carbs. These principles are rooted in the theory that when adequate carbs arent available, the body feeds off its fat stores, converting fat into energy. When you eat a very high fat diet, the fat is broken down into fatty acids and glycerol, and glycerol is used for bodily functions instead of glucose,

says Emily Baker, RD, CSSD, Performance Dietitian and former dietitian for Navy SEALs. Because your brain cannot use metabolized fat for energy, your body has to create ketones, resulting in a metabolic state called ketosis.

WHO CAN BENEFIT: If your weight loss results have come to a halt, Keto may help you bust through the plateau. But this strict diet is very difficult to follow, almost impossible to maintain, and more likely to hinder your workouts than help them. Due to its extreme lack of

carbs, Baker suggests the Keto diet be reserved for those in recovery from training or a sport, or for moderate level exercisers. I wouldnt recommend a Ketogenic diet for a highly active athlete because of the extreme limitations on carbohydrate intake, which can severely hinder performance and recovery, and possibly promote injury, says Baker. Carbohydrates serve as the quickest source of fuel, and are essential for quick movements or bursts of energy, such as power lifting or breaking into a sprint.

THE KETO

GENIC DIET

(aka Keto)

WHETHER YOU LIFT WEIGHTS, PLAY SPORTS, OR RUN RACES,


WorldMags.net

THE PALEO LITHIC DIET(aka The Caveman Diet)WHAT IT IS: This diet promotes eating the way our ancestors did, before processed foods and high

fructose became staples in our daily meals. A Paleolithic diet is meant to mimic what a hunter- gatherer or caveman would eat, under the assumption that biologically we have not evolved enough to properly digest newer foods, says Baker. Here, the focus is on protein and fat from animals, vegetables and some fruit, while carb intake is moderate. In addition to refined sugars and processed foods, some foods that are excluded from this diet include legumes, dairy, grains, and white potatoes.

WHO CAN BENEFIT: While the high protein count provides tons of amino acids for building and repairing lean muscle, Paleo is a little low in

the carb department to be a sustainable diet plan for serious athletes. Personally, I would not choose a very low-carb diet if I were in a high-performance sport, like CrossFit, says Lonnie Lowery, PhD, Exercise Physiologist and nutrition professor, who works extensively with high performance athletes. He adds that a Paleo diet is the ideal plan for weight management and leaning outsomething fitness competitors often require before they take the stage, but without carbs, eventually your training will suffer. I typically recommend a modified Paleo diet for athletes who wish to follow it, by including dairy and potatoes to increase good carbohydrates for recovery.

THE MED DIET(aka The Heart- Healthy Diet)WHAT IT IS: The Mediterranean Diet earned a reputation in the 1990s for being an effective weight-loss method, and attributes its staying power to a growing body of research supporting health and cardiovascular benefits. Inspired by the traditional dietary patterns of countries surrounding the Mediterranean Sea, this way of eating is heavily plant-based, consisting of legumes, whole grains, fruits and vegetables, with a heavy emphasis on Omega-3 fatty acids from oils, nuts and fish. It also includes moderate amounts of dairy and wine, with only a small emphasis on meats, explains Baker. Synonymous with heart health in the media, research also shows that the Mediterranean Diet can help reduce risks for other diseases such as cancer, diabetes, Parkinsons and Alzheimers.

WHO CAN BENEFIT: The Mediterranean Diet can be great for athletes because its typically high in grains and starchy foods, which fuel muscles and high-intensity activity. However, it can be too low in protein for some athletes if they are eating mostly plant-based foods, says Baker, but this can easily be modified by including more fish and meat. Consisting primarily of fruits and vegetables, whole grains,


WorldMags.net

MORE ON DIETS: HAVE YOU HEARD ABOUT INTERMITTENT FASTING? GOT QUESTIONS? GET THE FACTS AT STRONGFITNESSMAG.COM.

SFM

The Carb Connection


While all of these diets offer a unique set of pros and cons, a commonality among them is the manipulation of carbs in order to achieve the end goal. Whether your goal is more efficient workouts, faster recovery, increased muscle or a smaller waistline, Baker stresses that carbs must be present for energy and function. Although we get energy from all calories, whether they are from fat, protein or carbohydrates, our bodys most natural and quickest form of fuel is glucose, which comes from carbs, says Baker.

legumes and nuts, this diet uses replacement alternatives instead of eliminating foods altogether. For example, instead of butter, the diet calls for the use of healthy fats like olive oil, and rather than eliminating meat, it reduces intake to a few times per month, favoring fish and poultry for protein sources.

THE LAST WORDIn terms of weight loss, each of these diets is effective to a certain degree, especially when adhered to correctly and combined with an exercise program that compliments it. But when it comes to nutrients required for muscle building and enhanced athletic performance, they may come up short. These limitations are the reason Baker warns against staying on any one diet for too long. I dont

recommend athletes strictly follow any of these diets, says Baker. If you find a diet that works for you, she recommends using it as a guideline and modifying it by incorporating more of the limited whole foods, such as high quality dairy or complex carbohydrates, so that your diet becomes balanced.

Lowery adds that, just as we wouldnt accept a one-size- fits-all approach from our doctors when it comes to, say, our blood pressure levels, its important that we arent quick to consume a diet that doesnt take into account an individuals current needs and body type. One might lose eight pounds on a diet, while another person doesnt lose anything, says Lowery, so its difficult to predict how certain diets will affect your body based on others external results. Ideally, you want to have your meal plan individualized for you by a pro or expert, rather than pulling your menu from the pages of a book or from the Internet. A nutritionist is able to provide a base line assessment of your needs, which is especially important in the fitness industry, where nutrition is essentially healthcare.

Carbs are broken down into glucose that is either released in the bloodstream or stored in the liver and muscles. Stored glucose serves as a fuel reserve for muscles during exercise and in between meals, adds Baker. The amount of protein, fat, and fiber paired with carbohydrates effects how quickly sugar is released into the bloodstream; quicker carbs can be beneficial

for immediate energy (such as sports drinks, gels, etc.), and slower carbs are important for blood sugar control, weight maintenance, and energy reserves.

A diet with an extremely low-carb profile can help your body burn a bit of extra fat, but should only be used as a short-term solution. Sticking with it for too long wont do your body, or your workouts, any favors.

How they work:


WorldMags.net

TRAINING

LETS BE REAL. Women today want a little muscle on their frames. The days of seeking the ultra-lean body type are on their way out, and being replaced by new goals: sculpted arms, strong backs and striated chests and shoulders. If that sounds like something youre after, take this workout with you the next time you hit the gym. It will help you get the upper body youre striving for, by mixing tempos and techniques that build both lean muscle and awesome strength.

BENCH PRESSPut your entire upper body to work with this super-eective superset routine.ROUTINE WRITTEN AND MODELED BY CARLEEN LAWTHER, BA, PTS, WBFF BIKINI PROPHOTOGRAPHY BY PAUL BUCETA

BEYOND THE


MO

DEL

CAR

LEEN

LAW

THER

HAI

R &

MAK

EUP

LO

RI F

ABRI

ZIO


WorldMags.net

Fall 2014 | STRONGFITNESSMAG.COM 27WorldMags.netWorldMags.net

WorldMags.net


SET UP: Lie on a flat bench holding a dumbbell in both hands straight above your chest with arms slightly bent.

ACTION: Keeping your upper back fixed to the bench, lower the weight in an arc motion behind your head until your upper arms are parallel with the ground. Hold, then slowly return to the starting position.

INCLINE DUMBBELL FLYSet Up: Grab two dumbbells and lie on an incline bench, adjusted to approximately 30-45 degrees. Hold the dumbbells above your upper chest with palms facing each other and arms slightly bent.

Action: Open your arms, rotating at the shoulders, lowering the weights to about chest level at either side. Squeeze your chest and raise the dumbbells back to the starting position.

THIS SUPERSET HELPS WARM UP THE MUSCLE TISSUE BY MOVING IT THROUGH

A FULL RANGE OF MOTION BEFORE PUTTING IT UNDER HEAVIER LOADS.

How to: Perform each superset (meaning do all the reps of one exercise in the set, followed immediately by the next), rest for the recommended time, and then repeat. Complete all sets of one superset before moving to the next.

Pay attention to the speed of each exercise: When the tempo is slow and the reps are low, go a little heavier. Really focus on form and the working muscle as you slowly lift and lower the weight.

The Workout

Dumbbell Pullover

A.

B.

+Superset 1

SUPERSET REPS TEMPO REST TOTAL SETS

Dumbbell Pullover 10-12 Moderate 60 sec 3 + Incline Dumbbell Fly 12-15 Moderate

Bent-Over Barbell Row 8-10 Slow 90 sec 4 + Neutral-Grip Bench Press 8-10 Slow

Sternum Chin-Up 6-8 Slow 90 sec 3 + Cable Crossover 6-8 Slow


WorldMags.net

BENT-OVER BARBELL ROWSet Up: Holding a weighted barbell with an overhand grip, hinge from your hips, bringing your torso forward until it is almost parallel to the floor, while slightly bending your knees. Extend your arms so they are perpendicular to the floor.

Action: Brace your abs and initiate the movement by retracting your shoulder blades. Focus on using your back muscles to pull the barbell towards your chest, keeping your arms tight to your sides.

Superset 2

THESE HEAVY COMPOUND

MOVEMENTS HELP TO INCREASE

MUSCLE SIZE AND IMPROVE TONE.


WorldMags.net


STERNUM CHIN-UPSet Up: (Use an assisted chin-up machine if needed). Grasp the chin-up bar with a shoulder-width underhand grip. Hang below the bar with arms fully extended and tilt your chest to gaze upwards.

Action: Pull yourself up until your chest meets the bar. Hold for a moment, then very slowly lower back down to the starting position.

Neutral-Grip Dumbbell Chest Press

A.

B.

Superset 3

SET UP: Holding a dumbbell in each hand with a neutral grip (palms facing in), lie on a flat bench with your elbows bent. The weights should be next to your chest on either side.

ACTION: Extend your arms to press the weights straight up, squeezing your chest at the top of the movement, then slowly lower back down.


WorldMags.net


THESE ARE MORE STRENGTH-ORIENTED EXERCISES THAT HIT THE FRONT AND

BACK OF THE ARMS, ENTIRE SHOULDER GIRDLE, BACK AND CHEST.

SET UP: Attach single-grip handles to the pulleys about two-thirds of the way up a cable apparatus and set the weight to the desired resistance. Grasp a handle in each hand and stand in the middle of the apparatus, stepping forward with one foot.

ACTION: Keeping your chest lifted, raise your arms out to the sides with elbows slightly bent. Squeeze your chest to bring the handles together in front of your body. Pause before returning to the start position.

Cable Crossover

A.

B.


WorldMags.net


WorldMags.net


Great Lengths

COOL DOWN

Take stretching to a deeper level with the help of a yoga strap.

WRITTEN BY SANDY BRAZPHOTOGRAPHY BY DAVE LAUS


WorldMags.net


TRY AND TOUCH YOUR TOES.Your sculpted-yet-sti hamstrings may keep you from reaching them on your own, but a yoga strap can be a game changer when it comes to get-ting a full stretch. Adding it to your post-workout routine improves flexibility by helping you ease more deeply into poses, and oers a bit more support when doing forward and side bends. If youre feeling

tight from training, this routine might just give your muscles some much needed relief.

QUICK WORD OF CAUTION: A strap can drastically increase your range of motion simply by acting as an extension of your arms. But because of this newfound length, it is recommended that you go easy at rst, especially if you dont stretch regularly.

Thrifty Therapy: You dont need to buy a fancy yoga strap. You can use any long piece of fabric such as

a belt, scarf, neck-tie or resistance band.

Perform one round, holding each pose for up to 30 seconds. Work your way up to a full minute as you become more advanced.

The Routine

SET UP: Sit with your legs extended out in front of you with feet together. Place the strap around the middle of both feet and hold the strap at both ends.

ACTION: Inhale and lengthen your spine, then exhale and draw your chest towards your legs, gently pulling on the strap to deepen the stretch. Do not round your shoulders.

SET UP: Lie on your back with your right leg in the air and your left leg rmly on the mat. Place the strap around the bottom of your right foot and hold on to the end of the strap with some tension.

ACTION: Slowly lower your leg to the right, keeping your shoulders at on the ground; lower down a

quarter of the way, then back to the center, then half way, and back to the center, then nally all the way down, or as far as you can go without straining the muscles you should just feel a nice stretch. Repeat with the other leg.

TIP: To deepen the stretch, move your hands up the strap towards your foot.

Seated Forward Bend What it stretches: Hamstrings

Supine Half Moon What it stretches: Adductors and Hips

MO

DEL

DIA

NA

SKIF

IC

H

AIR

& M

AKEU

P L

ORI

FAB

RIZI

O


WorldMags.net


SET UP: Stand with your feet far enough apart to feel a slight stretch in the adductor muscles. Grip the strap behind the center of your back, palms facing away from you.

ACTION: Bend forward at the hips and bring your chest towards your legs. As you do this, allow your arms to lift behind you, as far as is comfortable. Hold, then come up very slowly.

TIP: Inhale deeply as you come up.

Mountain Pose (side bend) What it stretches: Intercostal muscles and TricepsSET UP: Stand with feet shoulder-width apart and arms above your head while holding the strap rmly in your hands.

ACTION: Inhale and bend at the hips to lean to the right, stretching as far as you can comfortably go, lengthening through your side. Allow the weight of your body to deepen the stretch.

TIP: Keep your knees slightly bent to help support your lower back.

SET UP: Lie on your back with your right foot in the air and your left leg at on the mat. Place the strap around the bottom of your right foot and hold on rmly to the end of the strap with your left hand.

ACTION: Slowly lower your right leg toward the left side of your body, getting your foot as close to the oor as possible without lifting your hips off the ground. Repeat with the other leg.

TIP: Place your arm out to the side to help counter-balance this move.What it stretches: Abductors and Glutes

Rotated Half Moon

Wide Stance Forward BendWhat it stretches: Chest, Shoulders and Hamstrings

For more yoga tips and routines check out strongtnessmag.comSFM


WorldMags.net

*Detailed meal plans * Daily training sessions with video

links, reps, sets & explanations *Food prep guides & lists*Recipes* Weekly check-ins for

accountability & change

*Unlimited email* Access to the Coach Catolino

Ambassador private FB support group

* Eligibilityto attendthe Catolino Transformation Weekend held annually

Rita Catolino presents her 12 week Transformation Program. Join the hundreds ofwomen and men who have alreadychanged their bodies, lifestyles and habits in a SUSTAINABLEmanner! Rita shares her own weight loss and body sculpting secrets with you.

BECOME YOUR BEST IN ONLY 12 WEEKS

E M B R A C E Y O U R B O D Y

www.ritacatolino.comWorldMags.netWorldMags.net

WorldMags.net

WRITTEN BY DR JAMES HO, DC, BHSC


INJURY REPORT Advice for the prevention, care and recovery of sports and fitness related injuries.

ColdRETURN TO ACTIVITY: Start with gentle movements that are within your tolerance of pain to help maintain the neurovascular conditioning of the injured area. If the pain is sharp or intense, Rest until you can begin to move the area again with little or no pain.

ICE: When used properly, ice acts as an anti-analgesic and anti-inflammatory on damaged tissues, helping to reduce swelling and pain and allowing you to move the area sooner.

COMPRESS: Compression as well as ice reduces swelling, relieving the painful pressure of the surrounding area. Use an Ace bandage or kinesiology tape to secure the ice pack to the injury.

ELEVATE: Elevation uses gravity to help drain inflamma-tory fluid from the injury. While using compression and ice, have the injured area resting above the level of the heart.

Safe Training,Dr. James Ho

Comfort

THE RE-ICE METHOD A modied version of the RICE method, this can be an even more eective guide to healing quickly and safely.

ICING AN INJURY CAN BANISH PAIN AND SPEED RECOVERYBUT ONLY IF YOU ICE IT RIGHT.FOR DECADES, athletes have turned to the RICE method (Rest-Ice-Compression-Elevate) as a trusted strategy for treating strains and sprains. Despite some contradicting research arguing against the use of ice, there is still enough evidence to support the fact that when applied properly, ice is one of the simplest and best methods for treating moderate acute injuries. The key is to know when and how to use ice in order for it to be effective, otherwise, you could be doing more harm than good.

When to ice:Applying ice is best for moderate acute injuries (the kind that are new and painful enough that you cant just walk them off and get on with your workout). Mild acute injuries, on the other hand, are those that can be eased with a few minutes of rest and a bit of massage or stretching. These injuries do not require ice.

How to ice: For optimal temperatures, wrap a sealable bag of melted ice, a bag of frozen vegetables or an ice pack in thin towels and apply to the injured area for a maximum of 15 minutes. Thick areas such as the thigh, back, or shoulders can tolerate 10-15 minutes, however, thin areas such as the ankle or knee will require only 8-12 minutes. Leaving the ice on too long can increase inammation and swelling, delaying recovery. Remove the ice and let the area warm back up with some gentle movement and light stretching. Repeat 3-4 times for a couple of days.


WorldMags.net

Subscribe & Stay Strong

STRONGFITNESSMAG.COM/SUBSCRIPTION

Visit strongtnessmag.com to subscribe and receive 6 issues of STRONG Fitness Magazine delivered to your door.

Receive 6 issues of the

Digital Training Guide FREE!

PLUS:


WorldMags.net

PHOT

OG

RAPH

Y P

AUL

BUC

ETA


TORONTO, ON


WorldMags.net


Find out when well be hitting your hometown at strong-camp.comSFM

MINNEAPOLIS, MN


WorldMags.net

Apparel Available at STRONGFITNESSMAG.COMWorldMags.netWorldMags.net

WorldMags.net

STRONG Fitness Magazine Training Guide - Fall 2014.pdf

Documents

Transcript of STRONG Fitness Magazine Training Guide - Fall 2014.pdf