8/3/2019 Natural Muscle - May 2006
1/52
8/3/2019 Natural Muscle - May 2006
2/52
8/3/2019 Natural Muscle - May 2006
3/52
8/3/2019 Natural Muscle - May 2006
4/52
8/3/2019 Natural Muscle - May 2006
5/52
8/3/2019 Natural Muscle - May 2006
6/526 Natural Muscle May 2006
8/3/2019 Natural Muscle - May 2006
7/527Natural Muscle May 2006
8/3/2019 Natural Muscle - May 2006
8/528 Natural Muscle May 2006
May 2006
by Hugo Rivera
Arnold Fitness Expo 16
the best ways tocheat..on yourdiet! 32
26
Calf Training! 34
Mak Attack 25by Laura Mak
The Hardgainer 20by Russ Yeager
Muscleology Series-Medicine Ball 28by Eric Hoult
Obstacle Course Training 46by Lori Ann Lloyd
T R A I N I N G
On the cover:Ava Cowen
PBL Hottie of the MonthWinner
Photo by Justin Price
cover designed by:Alex Gonzalezof Axis Design
Welcome to my World 2006 36by Coach A
Pzs Perspective 26
M O T I V A T I O N
by Pz Hopkins
The Fit Gourmet 22by Danielle Nagel
Fighting Burnout... 47by Dr. Charles Rice
NATURAL HEALTH
Mohr Results 32 by Dr Chris Mohr
Fighting Burnout!47
8/3/2019 Natural Muscle - May 2006
9/52
Natural Muscle May 2006 9
8/3/2019 Natural Muscle - May 2006
10/52
10 Natural Muscle May 2006
PUBLISHER/EDITORDebbie Baigrie
ART DIRECTOR
Alex Gonzalez
WEB DESIGN
Shelly Dickson
LAYOUT & GRAPHIC DESIGN
Alissa Greenberg
PROOFREADER
Carole Della Penna
PHOTOGRAPHERSJohn AthertonBill Dobbins
Debbie BaigrieSkip FaulknerEric Freimanis
Alex GonzalazDavid PaulGordon Smith
DISCLAIMER
Natural Muscle Magazine does not necessarily agree withthe views in articles and assumes no responsibility for any
claims or representations contained in this magazine or in
any advertisement. Copyright 2003 Natural Muscle
Magazine, Inc., all rights reserved. Readers are advised to
consult their physician before starting a diet or exercise
program.
***
CIRCULATION
Natural Muscle Magazine is distributed to select gyms and
health related businesses throughout the USA. If you would
like to carry the magazine at your location please call 813-961-4806, email [email protected], fax 813-961-8736, or
order online at www.naturalmuscle.net. There is a one time
fee for this. Natural Muscle Magazine is available free of
charge at select locations, limited to one copy per reader. No
person, without written permission, may take more than one
copy of each issue.
EDITORIAL/MATERIAL SUBMISSIONS
Email [email protected] for submission guidelines. Publisher
assumes no liability for safeguarding or return of unsolicited
material. We reserve the right to edit all material for clarity,
content and length. Natural Muscle Magazine does notknowingly accept false or misleading editorial or advertising.
Natural Muscle Magazine will assume that all material is
being submitted for publication and if published, no
compensation is due the submitting party without prior
agreement.
my two cents
CONTRIBUTING WRITERSDr. John Atherton
Cynthia Bridges
Jason Cohen
Sherry Goggin
Pz Hopkins
Tricky Ricky Jackson
Brenda Kelly
Skip Lacour
Laura MakDr. Chris Mohr
Danielle Nagel
Dr. Charles Rice, Jr
Hugo Rivera
Dr. Michael Sharp
Russ Yeager
Goober, or Smart Cookie?
Gas prices. They are affecting all of us. Andthey are affecting us in so many ways. Theprice of gas, as predicted for this summer, has gone
up as far as 4.05 and by June, we may be paying
closer to $5!. If we want the price of gasoline to
drop, we cant blame Bush, we cant blame Iran or
Iraq or Saudi Arabia or Venezuela... we should blame
those that refuse to stop driving their cars to go to
the corner store...blame those that waste gasoline
idling their cars/trucks.
Demand drives the price...
If we want gasoline prices to drop what we
must think about changing our lifestylesthink
twice about getting into our cars to drive 5 blocks.After all I am writing this editorial to the readers of
Natural Muscle, we are the fittest and I would say
one of the most progressive groups in America.
I am fairy fit looking and as a result people of-
ten ask me how many days I go to the gym. The
truth is that I dont go to the gym as often as it
seems. What I do every day is either rollarblade or
ride my bike to run errands. I make bank deposits,
go to the fed-ex drop, get coffee, etc.. The
drivers in the neighborhood look at me
like Im a freak. I like riding my bike. I get
a tanned, too. It reminds me of my child-
hood, a time when if I wanted to get to
my friends houses, I had to ride there
period.
Im fortunate enough to work from
home so I can throw on my rollarbladesin the middle of the daymy gym is
also close, so I can bike over there.
The only time I use my car is for gro-
cery shopping and road trips. I only
see one other person in my complex
walking to the store and I assure you,
it is because they dont have a car. If
it is close enough for me then why
isnt it close enough for the 1000 or
so people that live in the apart-
ments behind me? I look like a
gooberand my kids make fun of my turquoise Huffy
beach cruiser, but then again, the oil companies
dont like citizens like me. I only spend roughly $15
a week on gas, (and that is a high estimate). Can you
imagine if everyone only put $20 a week in their
tanks?
I know it is not realistic for many people as
things are now. But a progressive group such as us
can certainly start changing the way we think. If we
are getting ready to move, we can look for a dwell-
ing that would be within a bikes ride distance from
the stores and maybe the gym. And do we really
need that SUV, Hummer or truck? To some it is a sta-
tus symbol. At $120. a week in gas that is a tall priceto pay for status. As a matter of fact, everyone knows
how much useless money these guzzlers are spend-
ing on gas.
So, who really looks like the goober? Is it me,
getting all tanned and fit riding my bike? Or some
overweight, lazy and lethargic, old before his years
hot-shot in his Hummer? (Be kind to us goobers. We
care about ourselves and the environment. )
To take this thinking a step fur-
ther, the $100 a week saved on
gas by riding your bike, (or
even a scooter!) are funds
that can support the or-
ganic farmers and vita-
min companies. Many
say that organic food
is too expensive. Thatis only because we are
spending all of our
money on gas! Come
on, a progressive
group like the readers
of Natural Muscle can
certainly see the logic
in what Im saying.
Gas prices are al-
ways going to be an
issue as long as we
continue to allow it to
be.
8/3/2019 Natural Muscle - May 2006
11/52
Natural Muscle May 2006 11Natural Muscle February 2005 11
8/3/2019 Natural Muscle - May 2006
12/52
12 Natural Muscle May 2006
8/3/2019 Natural Muscle - May 2006
13/52
13Natural Muscle May 2006
ZERO IMPACT FITNESS CHALLENGE
8/3/2019 Natural Muscle - May 2006
14/52
14 Natural Muscle May 2006
T
hats right, VPX you and two friends can win
$25,000CASH for getting in shape!The Zero Impact Fitness Challenge & Show-
down is your opportunity to potentially win
$25,000 for loosing body fat & gaining muscle!
Imagine an opportunity for you and two friends to
win $25,000 for getting in the best shape of your
life!!!
The objective of the ZI Fitness Challenge is for
a team of three (3) individuals to lose as much fat
and gain muscle as much muscle as possible. In or-
der to for the winning team to be awarded the
$25,000, all they have to do is to beat the results of
winners of the 2006, 911 Fitness Challenge.In the Zero Impact Fitness Challenge & Show-
down whichever team loses the most body-fat and
gains the most muscle cumulatively will win, which
means OBJECTIVE JUDGING! Thats right, the
wining team is established on objective numbers
and not subjective comparison judging! Such thecase, if any of the three team members loses even
one ounce of muscle, they are out. To win the grand
prize of$25,000 the team with the best combined
fat-loss to muscle-gain record must then beat the
2006 National 911 Fitness Challenge Champions, at
the Zero Impact Fitness Showdown. The contest
starts August 1st - Oct 23rd, which is 12 weeks..
We want all contestants of the Zero Impact Fit-
ness Challenge & Showdown to do their best. So, to
help your team achieve the best results possible the
Zero Impact DietKit, has all the tools necessary
ZERO IMPACTFITNESS CHALLENGE& SHOWDOWN
W IN $25,000
just byGett ing In Shape!
ALONG WITH THE GRAND PRIZE OF $25,000 CASH, ADDITIONAL PRIZES INCLUDE:The top team will be featured in Muscle and Fitness, Flex, Mens Fitness, Natural Muscle, MuscularDevelopment and HPM! Instant celebrity status!
The Top 2 teams get all expenses paid to either the Mr. Olympia in Las Vegas or Arnold Classic inColumbus, Ohio!
The Top 5 teams will be featured in Human Performance Magazine and flown to South Floridafor the winner announcement and contest and major party.
(quick start guide,
Zero Impact booklet andtraining and nutrition DVD,
supplements protocols and meal
plans) to help get you & your team on the
right track and hopefully into the winners circle. The
Zero Impact DietKit contains all the diet, training,
supplement information that the 2002, 2003, and
2004, 911 Fitness winners utilized to achieve vic-
tory! Utilizing the ZI Diet, the 2004 team set the
record with a collective total of 127 pounds of fat
lost and an 82 pound gain in muscle in just 12
weeks! However, you do not have to buy the kit to
enter.
To enter the $25,000 Zero Impact Fitness Chal-
lenge & Showdown log on to www.ZIDIET.com or
call 800-954-7904.
8/3/2019 Natural Muscle - May 2006
15/52
Natural Muscle May 2006 15
8/3/2019 Natural Muscle - May 2006
16/52
16 Natural Muscle May 2006
ARNOLD
Story by Brenda KellyPhotos by Debbie Baigrie
The 2006 Arnold Expo was packed from Fri-
day until Sunday with bodybuilding and fit-
ness stars, venders, media from every publica-
tion as well as broadcast cameras, as well as athletes,
family and fans. Protein bars and tee shirts were seen
being tossed in the air from all directions.
The Expo is the highlight for many Arnold at-
tendees. They like the energy in theexpo and I must say I cant blame
them. People are always laughing
and screaming, loud music is being
played in the background and the at-
mosphere is an intense P A R T Y!
The Bodybuilding.com booth
rocked the house. We had onboard,
IFBB Pro and Athletes Rep Bob
Cicherillo, IFBB Pro legend Nasser
El Sombaty, IFBB Pro Idrise Ward-
El, Cover model Christian Boeving,
IFBB Fitness Pro Kim Lyons, IFBB
Fitness Pro Timea Mojorova, new
IFBB Figure Pro Ginger, Sexy
Bridget Lee and with
Bodybuilding.coms CEO Ryan,
Jeremy and Russ Deluca, Gary and
Scott from the home office along
with the Chapman Media produc-
tion staff, we were the place to be!
Yowza!It was great to get to hang out
with all of these perfect examples
of health and fitness. These are
not only a great group of people, I am proud to call
them my friends as well.
I must have taken thousands of photos with
friends and fans and signed just as many autographs.
It is so much fun for me to see my fans that make it a
point to come find me and catch up year after year
for a PIC, autograph, hug or advice. Really. Thank
you also for all of you nice comments on my articles
on Bodybuilding.com and Natural Muscle Maga-
zine. You are my inspiration!
At times it was so crazy and crowded that if you
were in the isles, you could only inch along or some-
times could not even move!
Lunch is always tricky and Timea and I were
able to grab a quick chicken salad and sit with Natu-
ral Muscle Publisher babe, Debbie Baigrie and her
friend, Brittney doing the girl/talk/men thing. It is
always nice to catch up with friends from far away at
these events.
I hosted a web show on Girl Power on Saturday.
Arnold took his annual walk through his Expo
right before
my show and lucky for us, we at the
Bodybuilding.com web broadcast booth with my
Girl Power line up had great seats! HE circled our
booth down one way and came up the other! Our
web camera team went nuts along with the entire
expo meaning anyone with a camera and those even
without jammed as close as possible to get a glimpseand a snap. Arnold has to walk surrounded by men to
clear the way so he can even walk through. It takes a
surprising short amount of time for him to visit with
a couple of stops at key booths and wave and smile
at all corners for the fans. Thanks Arnold. Thank you
for not abandoning your bodybuilding brothers and
sisters. We love you.
My beautiful, talented guests for my Girl Power
show were: Super Model Timea Majorova, Legend-
ary star and my own role model Met Rxs Grace
Grimes, IFBB Fitness Pro Met Rx athlete fresh off of
her top 5 placement from the night before (and
thrilled about it!) Julie Childs and the new face ofMuscle Tech, Christina Lindley. They were all per-
fection. We talked about modeling,
products, fitness, balance in family
and some of the differences women
have in our lives that men may not
have to address. It was a wonderful
time and I loved hosting such an ac-
complished line up of gorgeous rep-
resentatives of our sport. These are
not just pretty faces! The knowledge
and advice they have to offer is wellworth listening to. I know I did.
Check it out online for free at
Bodybuilding.com!
Day 3 of any 3 day expo is a mad-
house with venders getting rid of ev-
erything as the last thing they want to
do is take anything back with them
that was to be used as a promo. Tip:
this is the best day to buy anything!
Fans are leaving as well and there is amurgency in the air as everyone loads up
on product, pics and advice to last
them for motivation until their next big
event.
The Bodybuilding.com booth had the
longest line by far for the entire weekend every day.
The '06 Arnold T-shirts were a huge hit and the
samples never stopped coming. Sometimes I would
just look at the line in amazement! There was always
some new sample to try as well. Since
Bodybuilding.com sells so many products, it is asurprise to us as well when we open the box as to
what is there to hand out!
We all love it there at the Bodybuilding.com
booth at the Arnold expo. The biggest, best expo in
the world. Thank you to all of the athletes and fans.
You are the real stars.
8/3/2019 Natural Muscle - May 2006
17/52
Natural Muscle May 2006 17
more photos
on the next
page
Rhianna Da Cruz Toneka Pires
Mark Alvisi at EST Trick Ricky at MHP Ron Coleman and new NM writer Chris Mohr
Gerard Dente..always busy at the MHP booth
Jennifer and Al (bagel boy) Rosen of the WTFAnother way to shake your protein.
Stan McQuay and Jerry at the Iron Asylum booth
Mak Attack and Monet Colbert
8/3/2019 Natural Muscle - May 2006
18/52
18 Natural Muscle May 2006
Mohamed is in good company at the Protan booth
Another great shot of the Accu guys!
Kim Lyons, Brenda Kelly and Timea Majorova atthe Bodybuilding.com booth
Jimmy Mentis and crew promoted the newScientific Sports Nutrition line
What would a fitness expo be like without MickieDs? (with NM rep, Brittney Adamo)
Redline! Had yours today?
The Florida crew! Russ, Eric, Debbie, Mush,Mandy, Debbie and Mark .. and of course, Alextook the picture
ABB, (and NM) Distributor with his son Jordan.
Lonestar distribution opened a warehouse here inFlorida.
I just love these new t-shirts ..they are a hoot!
Erica Kern, AIM marketing
8/3/2019 Natural Muscle - May 2006
19/52
Natural Muscle May 2006 19
the hardgainer
8/3/2019 Natural Muscle - May 2006
20/52
20 Natural Muscle May 2006
the hardgainer
By Russ Yeager, the Hardgainer
Iam a creature of habit. I get up at the same time
everyday, go through my pre-workout ritual and
hit the gym to start my day. I have always lived
by the motto If it aint (yeah Im from the South)
broken, dont fix it so when I find a weight training
program that produces good results I have a habit ofstaying with it. While these qualities of consistency
and persistence are helpful in sticking with a work-
out plan and getting results, I now believe that being
too hard-headed may prevent us from reaching our
maximum potential. I had been following one par-
ticular type of weight training routine almost exclu-
sively for about 3 years up until this past Decem-
ber. This program is very solid and helped me make
some great progress over that time, but I couldnt
help but think about trying something different.However, I never did because I was scared my results
would not be as good with a new program.
Finally, I realized I needed to CHILL OUT and
just give something else a try. What is the big deal
anyway? At WORST my results would not be as
good and I could go back to my old way of training.
Its not like I am a professional bodybuilder risking
messing up an upcoming competition, or that chang-
ing workout routines would cause me to shrink away
to nothing. So, I decided to just go for it and imple-
mented a new training strategy starting around midDecember. I stuck with this new routine for 12 weeks
until the beginning of March. I wanted to give this
new routine an honest run for a significant amount
of time before I did any kind of analysis and write-
up so that I could be as accurate as possible in hon-
estly assessing both the positives and negatives.
Before I get into the routine I have been follow-
ing, I want to talk briefly about why I designed my
routine the way I did. I have learned in the past and
always here people talking about different muscle fi-
ber types and how to stimulate different fibers using
a variety of repetition ranges, rest intervals, and rep
counts. However, it was not recently until I started
studying the human body more and how our bodies
respond to weight training that I started to really un-
derstand why these things make sense. I started to
think that performing strictly heavy weight training
with low repetitions all the time may not be the most
effective way to maximize your muscle-building po-
tential. Working in a lower rep range (i.e. 4-6 reps)
with heavy weight stimulates the Type IIb or fast-twitch muscle fibers, which are they fibers associated
most with an increase in size and strength. There is
no doubt about that. This type of heavy training also
stimulates the less strength oriented and more endur-
ance Type IIa and Type I muscle fibers. It may even
be that low repetitions and heavy weight stimulates
all muscle fiber types more than any other type of
training. However, using only this rep range may not
provide enough stimulus to all types of muscle fi-
bers in order to create the most growth possible.
Think of it this way, low reps and heavy weight may
be able to account for 75% or your maximum muscle
mass and strength potential, but if you only work in
this repetition range then you are missing out on
25% of muscle fiber development. Im completely
making up these percentages, but I think
you get the idea.
That was my scientific
thought process on trying
something different. My
other thought processwas that I am not doing
a contest this year so
What the heck do I
have to lose by trying
something completely
different? At worst, I
will not get good re-
sults and be able to
share that information
with all of you and
never use the programagain. During my little
experiment I also changed
my nutrition plan, and de-
signed the training routine and
nutrition program to work to-
gether. I dont have room to go into details on the
nutrition and supplementation plan I followed, but
am going to write a separate article covering this as-
pect next month.
As you can see, this workout is much different
from the low volume, low rep, heavy weight work-outs I am use to. The volume and reps are much
higher and the rest time between sets is less (espe-
cially during the weekday workouts). So, how did I
feel about training this way? First of all, physically
performing these higher rep/short rest workouts was
very demanding physically (especially leg days
which were absolutely brutal!). I definitely liked the
change of pace and felt like my workouts went very
quickly because I did not have time to do anything
or think about anything between sets except gettingready for the next set. Also, my muscle pump was
significantly more than with lower rep workouts. I
even got accused of using steroids a few times,
which I just take as a nice compliment (If I saw me I
wouldnt be thinking that, but
what the heck Ill take it!).
Whether or not creat-
ing a muscle pump
by increasing the
amount of blood in
the muscles resultsin muscle growth is
debatable, but it sure
is motivating to
have your muscles
and veins busting
out while you are
working out!
You will have to
check out the HardGainer
Column next month to learn
about the nutrition and supplementa-
tion strategies I followed, as well as my
overall analysis and conclusion on the
program, but I will go ahead and say that
what I was able achieve left me pleasantly
surprised.
THINK OUTSIDE THE
Change up your routinefor new muscle gains
8/3/2019 Natural Muscle - May 2006
21/52
Natural Muscle May 2006 21
MONDAY: 30 minutes moderate intensity cardio(usually the gauntlet) and 10-15 minutes ofabdominals.
TUESDAY:Chest and Back:Exercise Sets and Reps
Chest:Incline Smith Machine Presses 3 x 12-15Hammer Strength Chest Press 3 x 12-15Cable Crossovers 2 x 12-15Dumbbell Flyes 2 x 12-15Machine Flyes 2 x 12-15Machine Flat Presses 2 x 12-15Back: Rack Pullups 3 x 12 -15Hammer Strength Pulldowns 3 x 12 -15Dumbbell Rows 2 x 12-15Seated Cable Rows 2 x 12-15Close Grip Lat Pulldowns 2 x 12-15Cable bent over rows 2 x 12-15*I rest only 1 to 1 minutes between sets andconcentrate on squeezing the muscle-groupworked during each rep.
WEDNESDAYLegs (Quads, Hamstrings, Calves)Cybex (second) Leg Press 3 x 15-20
Hack Squats 3 x 15-20Leg Extensions 3 x 15-20Leg Curls 3 x 15-20Seated Calf Raises 3 x 15-20Seated Straight Leg Calf Raises 3 x 15-20Machine Stiff leg Deadlifts 2 x 15-20Walking Dumbbell Lunges 2 x 15-20
THURSDAY Shoulders, Biceps, TricepsShoulders: Hammer Stren Shoulder Press 3 x 12-15Side Lateral Machine 3 x 12-15Machine Rear Delts 3 x 12-15Cable Upright Rows 2 x 12-15Biceps:
Curl Bar Curls 3 x 12-15Concentration Curls 2 x 12-15Alternate Dumbbell Curls 2 x 12-15One Arm Preacher Curls 2 x 12-15Machine Curls 2 x 12-15Cable Curls (one or two arm) 2 x 12-15Triceps: Cable Pressdowns 3 x 12-15Hammer Strength Dips 2 x 12-15Close Grip Smith Bench 3 x 12-15Dumbbell Kickbacks 2 x 12-15Machine Tricep Extensions 2 x 12-15Dumbbell Overhead Extensions 2 x 12-15
FRIDAY: 30 minutes moderate intensity cardio(usually the gauntlet) and 10-15 minutes ofabdominals.
SATURDAYFull body Workout:8-12 Reps trying to increase weight and/or reps
each week while using good form and makingsure I feel the proper muscles working.ExerciseSets and RepsSeated Calf Raises 3 x 8-12Squats 2 x 8-12Flat Bench Press3 x 8-12Lat Pulldowns 3 x 8-12Deadlifts 2 x 8-12Dumbbell Shoulder Press2 x 8-12Barbell Curls (Curved Bar) 2 x 8-12Smith Incline Close grip presses 2 x 8-12
Russ Yeagers Complete Physique Training VideoFor the majority of us, gaining lean muscle mass is tough. So is losing unwanted bodyfat. Doing both may seem
downright impossible! Well, Im here to tell you that it is possiblefor EVERYONE. Achieving and maintaining
that muscular defined look, or what I like to call the Complete Physique, is a matter of applying effective
weight training and cardiovascular training strategies consistently over a period of time.
This seems simple enough, but with so much conflicting and confusing information on building muscle and
losing bodyfat today, far too many people are becoming frustrated and confused, and are giving up altogether ontheir dreams of having a lean, healthy, muscular body.
Not only does my Complete Physique Training Video cover what I have found to be the most effective and
efficient methods for achieving the results people want, but also provides the motivation to have confidence and
faith in yourself and your fitness program. This faith and confidence will allow you to stick
with your workout program because you trulybelieve the end results will be
worth the time and energy investment.
The Complete Physique Training Video covers weight training and cardio-
vascular training, including the all important mental aspect of bodybuilding
and fitness training, in a straightforward, yet entertaining format.
Get a game plan, get motivated, and get results! Let the Complete Physique
Training Video help YOU reach your goals!
Are you ready to create your own Complete Physique?
Order online at www.russyeager.com
f o o d
8/3/2019 Natural Muscle - May 2006
22/52
22 Natural Muscle May 2006
eatmorenot less
Oriental-HoneyChicken Kabobs
Contrary to what people may think there is very
little mystery when it comes to obtaining your
ideal weight. Of course, exercise plays an im-
portant role, but eating properly and is crucial to our
weight control as well as keeping our energy levels
up. We all know that by consuming more calories than
needed, we may gain weight and by eating fewer calo-
ries, we lose a few pounds. So, how do we know what
diet is right for each one of us?We all have different dietary needs due to our activity
level. Getting to know those needs and your body is
important to achieving your desired weight. One thing
that is for sure is that when we starve ourselves, we
are in turn depriving our bodies of the calories and
nutrients needed in order to function productively in
our everyday lives. Allowing ourselves to deplete
causes the body to fall into a catabolic state therefore
storing calories and fat whenever it can, causing you
to pack on those unwanted pounds!
To avoid gorging on bad choices, plan on eating five to
six nutritious mini meals daily (or every 2-3 hours).
Healthy mini meals are key to a successful weight loss
program. It will not only increase your metabolic rate
causing you to burn more caloriesit will also im-
prove your health all the way around. So, avoid hunger
pangs at all costs. Simply plan those mini meals on a
daily basis. Eating more, not less, of the right food and
drinking plenty of water, combined with the proper ex-
ercise program will give you the desired results you
have been looking for. It may also be a good idea to
discuss your diet with a registered dietitian to insure
the most effective and healthy diet for you and your
family.
Ingredients:1lb. boneless skinless chicken breasts2-3 zucchini or yellow squash, cut into 1-inch slices1lb. fresh mushrooms1lb. cherry tomatoes1-cup red, yellow, and green bell pepper pieces2 large green onions, cut into 1-inch pieces2 tablespoons reduced-sodium soy sauce2 tablespoons dry sherry
1-tablespoon honey1-tablespoon dark sesame oil3 cloves garlic, minced
Directions:1Cut chicken into bit size pieces (approx. 11/2 inches)then place into a large plastic bag. Place zucchini,
By Danielle Nagel, APCAPersonal Chef/ Fitness ProfessionalNutrition & Natural Health Consultant
www.fitandbeyond.comPhotos and meals prepared by:The Fit Gourmet
mushrooms, tomatoes, and peppers into anotherlarge plastic bag.2 Combine together soy, sherry, honey, oil, and garlic;mix well and pour half the mixture over the chickenand the other half over the vegetables. Seal bags se-curely; turn to coat; refrigerate and marinate for 30minutes or up to 4 hours.3 Soak 6 (12-inch) skewers in water for 20 minutes,(this allows for easy threading).
4 Drain chicken and vegetables; reserve marinade.Alternately thread chicken, vegetables, and onions onskewers.5 Place skewers on rack of broiler pan. Brush withhalf of the reserved marinade. Broil 5 to 6 inches fromheat for 5 minutes. Turn kabobs over then brush withremaining marinade then broil another 5 minutes oruntil chicken is no longer pink. Enjoy!
f o o d
8/3/2019 Natural Muscle - May 2006
23/52
Natural Muscle May 2006 23
JORGE BETANCOURT
8/3/2019 Natural Muscle - May 2006
24/52
24 Natural Muscle May 2006
The Cuban Muscle
By JP Bender
Jorge, 34, recently joined forces with Anthony
Alfonso, CEO of Nutri-Force Nutrition, a
Miami-based nutraceutical manufacturing
company, to produce the Betancourt Nutrition
line. Alfonso, trained as a pharmacist, is nationally
well known and has an excellent reputation in the
industry.
I chose this route because I now have control
in the manufacturing process to insure formula
consistency, appropriate inventory, manufacturing
capability and prompt delivery. Im in this for the
long haul, Jorge said. Another key factor with
this decision is that Nutri-Force Nutrition has a re-
search and development team, scientific advisory
board, along with a quality control laboratory in
their plant. I can have all my products tested to in-
sure freshness of ingredients and quality for my
customers.
Jorge hit the international scene shortly after
his overall victories at the 1989 Teen USA; 1990
NPC Teen Collegiate Nationals; and the 1991NPC Southern States overall championships,
while still a teenager. A closer look at this
middleweights accomplishments is nothing short
of phenomenal.
Jorge, throughout his adulthood, has dedi-
cated and devoted his life to his physical well be-
ing and muscular symmetry. His hard work in the
gym has brought him fame and accomplishments.
Then like most people who achieve success,
Jorge became unsure of what he wanted and de-
cided to quit and get out of bodybuilding. Hestarted living a different lifestyle and chose a
newer undisciplined life. Using his reputation, he
opened a successful gym in South Florida, and
created his own line of supplements. Finding suc-
cess in the supplement business, he sold his gym.
As his supplement business grew, Jorge wantedmore control over the manufacturing end of his busi-
ness. That ultimately led him to join forces with An-
thony Alfonso, to utilize his manufacturing facilities.
Now assured of stability and availability in the
manufacturing end, he expects his product sales to
increase and capture a sizeable market share.
During an interview with Jorge, he seems totally
focused and that leads him to be a committed vision-
ary.
Im now seriously back into bodybuilding and I
want to win the USAs. I plan to work day and night to
promote my company and its products. Ive learned
some hard lessons and gained valuable insights
along the way, Jorge confided. I want to make it in
this sport and succeed in my business. Thats my fo-
cus and that is what drives me today.
If past history is any indication of his future its
bright and he will make it happen. After all Jorges
motto has always been, whatever it takes.
Editors Note: JP Bender is a retired investiga-
tive reporter now serving as Communications Man-ager of Nutri-Force Nutrition in Miami, Florida and
can be reached at [email protected]
JORGE BETANCOURT
Jorge Betancourt, one of the most incred-
ible teen bodybuilders of the past decade is
returning to competition with a ven-
geance. Along with his whatever it
takes attitude, this Cuban muscle
plans to be on top of his game andwill be offering a complete line of
nutraceutical products and supple-
ments to help others achieve their
goals in bodybuilding.
Jorge recentlyjoined forces
with Anthony
Alfonso, CEOof Nutri-Force
Nutrition, a Mi-
ami-based
nutraceuticalmanufacturing
company, to
produce the
Betancourt
Nutrition line.
yoga
8/3/2019 Natural Muscle - May 2006
25/52
Natural Muscle May 2006 25
By IFBB Pro Laura Mak, MS
HAVE A SEAT.
Most of my clients dread the ever taxing leg day. Why is this? It was always
my favorite body part to train. Nevertheless, it is one of the hardest training
days. The heart rate typically is elevated rapidly because the legs have the
three largest muscles of the body the gluteus, quadriceps, and hamstrings. Therefore, the
heart has to work harder to pump the oxygenated blood to those large muscles.
Not only have I written numerous articles on the benefits of yoga and fitness routines,
but also yoga and strength training. There are numerous advanced poses that can be trans-
lated into the fitness world, but also basic skills to develop a solid foundation. A begin-
ning skill like the chair pose, Utkatasana, is an excellent strengthening as well as
stretching pose.
How about incorporating a yoga pose that is great for the legs, into your regular train-
ing routine? Have a seat and relax a while with me.. actually, the chair pose is far from a
relaxing. It is an excellent pose that strengthens the thighs, calves, spine, and ankles. This
pose stretches the shoulders and chest as well as stimulates the abdominal organs, dia-
phragm, and heart. The chair pose can also help alleviate flat feet.
To begin, start in a standing pose with your feet parallel and about shoulder width
apart. Lift your arms horizontal in front of the body. Keep the arms parallel and palms fac-
ing toward each other. Take a breath in and as you begin to exhale, bend your knees and
try to get the thighs as close to parallel to the floor as possible. The knees will move for-
ward over the feet, and the torso will lean slightly forward over the quads forming a 90-de-
gree angle. The shoulder blades pull back to the midline of the spine. If you are more flex-
ible in the shoulder area, you may lift the arms so they are above your head and close to
the ears. There should be a tilt down toward the floor with your tailbone.
It is advisable to stay in this pose for about 30 seconds to one minute. As you begin to
come out of the pose, straighten your legs as you inhale. Lift the arms above the head.
Then exhale and bring your arms back down to your sides. You begin and end in the same
standing posture.
You may have to build up on your time for holding this pose, but the benefits are well
worth it. Go ahead, have a seat, in your chair pose. Namaste
STRENGTHEN YOUR LEGS
yoga
pzs perspective
8/3/2019 Natural Muscle - May 2006
26/52
26 Natural Muscle May 2006
pz s perspective
by: Pzphoto by: Solus Creations
So you are a personal trainer. You have knowl
edge that may include education, credentials,
and years of hands-on experience with many
satisfied clients to boast of your re-
sults. You put in long hours
in a club that most likely
isnt yours, where, in all
probability, you have toshare a sizeable percent-
age of your earnings with
the owner in which case
every session matters. You
may even make house calls
on the side running from
one end of creation to the
other to accommodate clients
who wont or cant come to the gym. This
you do because it is your calling, something you
love. But this is business and you still have to pay
the bills, make a living, and plan a future. While you
go about practicing your profession one thing is cer-
tain there will be no shortage of individuals ask-
ing for your help. They may request your assistance
with a program, with form, with a new exercise, or
with a diet regimen. You are bombarded with ques-
tion after question from people who will gladly take
as much of your time as you are FREELY willing to
give.
Seasoned gym rats, as well as confused neo-phytes, approach you and interrupt you in the
middle of a session, in the middle of your training,
in the middle of a sentence. After all, you are a pro-
fessional. You know what you are doing. You surely
have the answers. You stop. You listen. You give in-
formation. You share advice. You try to be helpful.
You try to be pleasant. You may go as far as to offer a
free consultation in hopes of adding a new
paying client to your roster. Not sur-
prisingly, most people never get
that far never take you up on
your offer. They have no inten-
tion of actually paying youfor your knowledge. That
thought has never even oc-
curred to them. All they want
is what they can nickel and
dime out of you if you are so
inclined. You usually are.
How many
people would ex-
pect to barge into a doctors of-
fice while she is with another pa-tient and get the doctor to give a
diagnosis of their problem right
there on the spotfor free? Who would have the
nerve to interrupt Butch Harmon in the middle of his
lesson with Tiger Woods and ask him to look at their
swingfor free? These examples are no different
than the situation just described. Never have I seen
the expectation of free more blatantly practiced and
the concept more clearly demonstrated than in the
fitness industry. And it is not exclusive to personal
trainers. From top to bottom the industry is fraughtwith other examples. Pitch a product, pose for pic-
tures, judge a competition are a few more illustra-
tions prevalent in an industry where deserving men
and women are expected to put their talents on the
line for little or no compensation. Oh, but you want
the exposure, you want the opportunity to partici-
pate, you want to be discovered, you want to further
your career. No, what you really want is to be paid.
You want money, not the promises or possibilities of
what may or could happen down the road. Unfortu-
nately, though, the fitness industry doesnt have a
monopoly on free.
The world has become a complicated place.What was once characterized as normal and tradi-
tional are concepts hard to find or identify. The way
in which people do business has dramatically
changed. Generations of steel workers, farmers, min-
ers, and manufacturers, with stable and steady 9 to 5
paychecks, have dwindled and faded as the face of
our work force has taken on a
whole new look. New indus-
tries with new opportunities
have taken their place. More
and more folks are becoming
independent moving away
from the conventional system to pursue a different
path and are branching out starting their own busi-
ness, trading in the employee hat for one that, in-
stead, says boss. They have identified themselves as
having a skill, service, trade, or talent, useful and
marketable in todays society. Nevertheless, no man
is an island, and in order to be successful in busi-
nessand in life people have to work together in
some capacity every step of the way. You need them;they need you. With that comes the reality that you
must decide what your value is in dollars and cents
in the marketplace. If you dont know what you are
worth how can you expect anyone else to know ei-
are you
worthmore than
FREE?
Time is money.
Time is valuable.
ther? But even more important, once you have estab-
lished your worth, how do you go about getting it?
If th i l i t th t h t t
Get a retainer. Whenever possible get a retainer inorder to get started. This represents a good faith ges-
ture Most often the money is eaten up right away
Be leery of back end deals. George Clooneycan afford to take less salary and a percentage of the
fit f i th b k d b h l
8/3/2019 Natural Muscle - May 2006
27/52
Natural Muscle May 2006 27
continued on page 48
If there is one complaint that has come to my at-
tention over and over it is the notion that people
want something for nothing and that more and more
individuals are sick and tired of being asked to per-
form without being appropriately or adequately
compensated. In other words, people are fed up with
free. For some time now, many have asked me to ad-
dress this issue, to speak out on their behalf.
Where exactly did the something for nothing
movement originate? Who started the trend
that free is the payment we receive in ex-
change for what we give? When in our history
did it become acceptable to expect someone
to provide services, advice, time, energy, ef-
forts, expertise, or talents without charge?
Somehow we have developed this ridiculous
idea that free appears on the list of options
from which we conduct business, and as longas we can perpetuate it why not continue the
trend? People are operating under the as-
sumption they can take what they want and
give little or nothing in return.
Its time to make a distinction between what
should and should not be considered free.
Its time for all talented, hard working indi-
viduals to stand up for their worth and con-
duct business in a whole new way, a better
way, the way it was always meant to be. Its
time to decide, are you worth more than
free?
PZS POINTERSTime is money. Time is valuable.When you give of your time in a profes-
sional or business capacity you should be
rewarded in real honest to goodness dol-
lars. Be more protective of and guarded
with your time. If you dont recognize and
appreciate its value no one else will. De-pending on the circumstance, you may of-
fer one free consultation. After that, you
are on the clock. No compromising here.
Establish your parameters. Either you are
paid by the hour, by the session, by the case, by the
project, by the shoot, by the article, or by the situa-
tion. Let someone know up-front they can expect to
pay you x number of dollars for your time. Once you
proceed with the relationship and havent estab-
lished those parameters it is difficult to changehorses in the middle of the stream.
Make a proposalPut it in writing.Once youhave made it known that you do NOT work for free
you will be able to determine in a short period of
time how serious someone is, or are they just using
you for what they can get. Draft a simple proposal
spelling out the details of exactly what it is you are
providing and exactly what you need in return. This
is an important step in the process. It eliminates as-
sumptions, miscommunications, and ensures every-one is on the same page. It also will weed out a lot of
the frauds and users before you have gotten too far
down the road or wasted too much of your precious,
valuable, irreplaceable time.
ture. Most often the money is eaten up right away.
If not, you can always apply it later. Believe me,
people will get their monies worth out of you if they
have already given you a retainer. It is more for your
protection and helps you to avoid getting totally
stuck or ripped-off if things dont work out or unfold
as planned.
If you are not getting paid, what are yougetting? Under some conditions you are providing
a service and the payment comes in a form other
than money. You may barter one thing for another,
this for that, quid pro quo, but, still, in the arrange-
ment, both parties are on the receiving end of some-
thing. They are happy because each is bringing to
the table something that the other needs. It should berelatively equal and not lopsided in value. You
wouldnt expect an architect to build an accountant
a house just for doing his taxes. My hairstylist had a
barter agreement with a jeweler. In exchange for a
ring, she would cut the jewelers hair. Problem was,
after a while, the ring was more than paid for, but the
jeweler continued to expect the haircuts. Bartering
may be an exchange of a different sort. Historically,
women have traded sex for favors. They have, in es-
sence, bartered their bodies to get something, otherthan money, in return: a part in a movie, plastic sur-
gery, a promotion, a cover in a magazine, work on
their car. Without passing judgment, or at the risk of
sounding too moralistic, be careful here. The body is
something that should not be included in the barter
system.
profits of a movie on the back end because he al-
ready earns an average of 25 million big ones per
film. Unless you are independently wealthy or in a
position to gamble, most back end deals never gar-
ner what they are projected, and someone else, not
you, usually benefits from all your hard work. Of
course, there are times when you have to weigh the
deal, throw the dice, and take a risk. You may want
to forego the upfront fee for creating the website and
opt instead for a piece of all the traffic the site could
eventually generate. The operative word here is
could. Sometimes the proverbial piece of
the action never amounts to very much
action. It is impossible to project the suc-
cess or failure of a deal. Judge each back
end deal on its own merits.
Operate from a position ofstrength. If people sense your frustra-tion or desperation they will surely prey
upon that chink in your armor, and, in the
end, take advantage of you at a time when
you may be vulnerable. A fitness gal, a
model, or an actress trying to jump-start a
career may agree to things she wouldnt
normally agree to if she had some success
under her belt or a support system from
which to draw. So too, the country contin-
ues to fluctuate in uncertain times, and well
established people who arent normally cau-
tious are looking hard before they leap.
Strangely, the time when you need the job
the most is the time when you should act
like you dont need it at all. If you are
viewed as weak or needy you will never re-
ceive your true worth.
If you dont ask you dont get. Not a
week passes that I dont get a request fromsomeone, somewhere to do something that re-
quires my expertise. Big deals, small deals,
and everything in between come my way. In
addition, I bring people together through a
variety of means that are mutually beneficial
and often show huge financial promise. That
can be a good thing and I feel very fortunate. Rarely,
however, does anyone mention money, fees, com-
pensation, or anything to do with payment of any
sort, in the conversation, first. Money is a tough
topic to discuss. It is a sticky subject to address. It
can be uncomfortable so it, therefore, becomes easier
to avoid or ignore. You have to force people to face
it straight on, or they wont on their own. Ask for
what you want. Even though you may be the nicest
person ever created, business is businessperiod!
Decide if prestige is more important thanpayment. In many instances people are asked toperform in various ways and told they should be
more than eager to participate since there is prestigeattached to the request. Important jobs carry compa-
Some of the challenges that face figure, physique and
8/3/2019 Natural Muscle - May 2006
28/52
28 Natural Muscle May 2006
By Eric Hoult B.S., Pro Bodybuilder
Special Feature: Jennifer CostantinoPhotos by axisdzn.com
By Bill Hebson , ACSM-HFI, NSCA-CPT, USA Weightlifting Senior Coach, ACE-CPT
training
Sg g , p y q
strength athletes today are to continue constant im
provement, and to further muscular development and
growth. The growth of our knowledge base is what ultimately
allows us to realize our aspirations and dreams. We are stu-
dents for life in this endeavor. I would encourage all of you,
not only to embrace your training wholeheartedly, but to
passionately pursue new information and research. So much
of our training is influenced by outdated, dogmatic, and tra-
ditional thinking. BORING! Take a chance, step outside the
box and continue to grow.
Medicine ball training (MBT) offers a variety of unique
training benefits. Due to the ability to train in a dynamic,
360 degree, multi-planar manner as well as producing in-
credibly high rates of force development and velocity, MBT
has been an exercise of choice in training athletes. At Bill
Hebson Human Performance I have used medicine ball train-
ing successfully across the whole spectrum of my client popu-
lation, young, old and athletic, but MBT provides explicit
benefits for my fitness and physique competitors.
Due to the massive amount of musculature recruited with
each exercise it is easy to train the whole body in a very time
effective manner and put a huge metabolic hit on the whole
system. This provokes a profound re-
sponse in the bodys acute endo-crine environment, spiking tes-
tosterone, growth hormone and
insulin response far more effec-
tively than traditional isola-
tion training. This translates into
better muscular gains and faster fat
metabolism.
The ability to produce force and velocity with MBT
through the entire range of motion and release into a jump ora throw recruits fast twitch muscle fiber, particularly the higher
threshold Type IIb fibers far more effectively than traditional
strength training.
MBT also lights up the whole central nervous system,
training us to recruit way more muscle and way more of the
motor pool instantly rather than in a graded, progressive
manner based on the progression of fatigue. Strength and
power will go through the roof with this kind of training.
We will profile the following exercises:
1. Ribbon Lunges
2. Squat Jump and Push Toss
3. Rotational Overhead Slams
4. Rotational Wall Slams
Again due to the massive amount of recruitment in these
exercises space does not allow me to profile the contributionof all the musculature involved. There are 106 skeletal muscles
in the body and most are involved in each of these exercises,
so let it suffice to say each exercise is systemic and very
whole body in nature.
greatgreatgreatgreatgreatmedicinemedicinemedicinemedicinemedicine
ballballballballballworkoutworkoutworkoutworkoutworkout
on the nexton the nexton the nexton the nexton the nextpage!page!page!page!page!
8/3/2019 Natural Muscle - May 2006
29/52
Natural Muscle May 2006 29
Medicine Ball Training
8/3/2019 Natural Muscle - May 2006
30/52
30 Natural Muscle May 2006
Rotational Wall SlamsFor this exercise you will need a converta-ball which is a MB hybrid with a rope through its core.
Begin with your back to a wall. The feet should be shoulder width apart and the knees flexed in the universal athletic ready position. With the rope in
both hands rotate explosively to the side in a batting motion swinging the ball so it strikes the wall at waist height like a baseball swing. The ball will
rebound off the wall explosively and the athlete has to accelerate explosively to the opposite side and deliver a maximal strike to that wall. Continue
to rebound side to side. I normally have my athletes perform 15 to 20 second bouts of exertion. It is important the athlete keeps their knees flexed and
performs a fluid rotation, pivoting the feet as well as the hips in each direction. Again this drill requires a huge whole body exertion and is terrific for the
hips, core and back.
ROTATIONAL OVERHEAD SLAMSBegin standing with the feet parallel and under the hips. The MB is held in front of the hips with both
hands. Step back to the right and rotate down to the right winding up and sweeping the MB low and
around in a circular motion, push off the right leg and continue stepping forward back to parallel as
the ball reaches full extension overhead. At this
point we should be arched with the torso in a dy-
namic stretch loading. We whip the torso down-
ward, dropping the chest towards the thighs as
we forcefully slam the ball down with maximal ex-
ertion. Repeat to the opposite side, alternating
sides for a total of 8 reps, There is very, very little
power in an arm throw, this exercise trains theoverhead throwing athlete or overhead hitter, like
in a tennis service or volleyball kill shot to engage
the core effectively to produce maximal power.
Due to the coil and rotation along with explosive
torso flexion involved this is a monstrous exer-
cise to train the hips and core. Calorie expendi-
ture is enormous. Many figure competitors erro-
neously fear doing any waist work what so ever to
avoid hypertrophy in this area. Due to the harmo-
nious and synergistic recruitment involved here
we due not see isolated muscle stimulation, fur-
ther due to the brief explosive nature of the exer-
cise we do not have sufficient time under tension
to induce hypertrophy. In other words, take ad-
vantage of this exercise, its killer.
8/3/2019 Natural Muscle - May 2006
31/52
31Natural Muscle May 2006
RIBBON LUNGESBegin standing parallel, the feet hip width apart,
with the MB in both hands at hip level. Take a
deep side step right into a lateral lunge. The trail-
ing left leg straightens putting the adductors on a
dynamic stretch loading, be sure to keep feet
parallel and pointing forward. Reach down flexing
forward at the waist, chest to the right thigh and touch the MB to the f loor by the right foot. With the
arms extended begin to sweep the ball low and across to the left describing a giant circle. With a
powerful, explosive drive we push off the right leg and propel ourselves laterally into the air, coveringas much ground as possible, trading feet in the air and landing in a left lateral lunge. The torso lifts to
full extension and the medicine ball continues its circle full over head throughout the jump and
sweeps down to touch by the left foot as we land in a deep lateral lunge left. Normally I have my ath-
lete repeat this rebounding from side to side for 5 reps each leg or a total of ten total reps. This is an
incredible exercise for hitters who need to develop frontal plane power, golfers, tennis players,
hockey players or any athlete requiring explosive lateral power. It is an awesome developer of hips,
glutes, and the abductors and adductors.
2. Squat Jump and Push TossBegin standing with feet parallel and directly under the hips. Hold the medicine ball on the chest with
the elbows raised slightly, similar to a front squat
position. Perform a fast, deep, full squat and re-
bound out of the bottom, exploding upwards with
the legs and hips and simultaneously driving the
medicine ball off the chest towards the ceiling
with an explosive push press. The intent is to
jump as high as possible and to propel the medi-
cine ball into free space as high as possible with
each press. I recommend a 30lb. medicine ball
for guys and with 16 foot ceilings it takes an un-
usual athlete to hit the ceiling. Most women are
good with a 20lbball. Perform sets of 8 maximal
reps. This is an awesome total body conditioner.
Jennifer Costantino is a full time realtor,new mother and figure competitor.
Her typical workout schedule is as follows:
Mon : Hamstrings/ Abs
Tues : Chest/ Tris/ 30min Cardio
Wed : Shoulders/Calves/ Abs/ 30min
Cardio
Thurs : Back/ Biceps/ 30min Cardio
Fri : Quads/ Abs
Mohr Results with Dr. Chris the
8/3/2019 Natural Muscle - May 2006
32/52
32 Natural Muscle May 2006
By Christopher R. Mohr, PhD, RD
D
ont get too excited, guys and
gals, Im talking about cheating on your diet, not your sig-
nificant other. After all, Im a dietitian,
not a private eye. The truth is that even
if youre committed to a healthy
lifestyle (you eat well, exercise regu-
larly, rarely overindulge), temptation is
still everywhere.
If youre not careful, one loving look
from a juicy burger (with bacon, mayo
and cheddar) across the room could be
the end of you. An innocent night outfor hot wings and beer may result in
your being a bad boy (especially if
somebody catches you in the act).
As a dietitian, Im here to tell you its
okay to cheat on rare occasions. But if
youre going to give in to fat and car-
bohydrate overload, why not choose
foods that can actually serve you? I
call these the
best of theworst- the
top 10 foods
you can eat
and still like
you in the
morning.
Before
launching
into the list,
lets point out
the obvious; some foods are better thanothers. Nutrient dense foods should
comprise a majority of your diet. Im
not saying you should live a life of
deprivation either. Sometimes splurg-
ing on something bad is good.
After you indulge, however, hop right
back on the bandwagon. You wouldntget a flat tire in your car and keep
driving until all four are flat; you need
to do the same thing with your diet.
If you splurge with one food, dont
keep splurging until you resemble Fat
Albert, snap right back into your nor-
mal strict diet for the next meal.
THE TOP 10 BEST OF THE
WORSTNext time youre glued to reruns ofSeinfeld, consider splurging on some
of these foods - bad, but not so bad for
you:
10: Baked Chips &GuacamoleAvocado (the green in guacamole) is a
loaded with anti-
oxidants, such as
vitamin E and
glutathione,
which are both
good for the
heart and im-
mune system and
lutein, which is
important for the
eyes. Avocado is
also a great
source of heart healthy fats, to keepthose lipids under wrap.
9: Mixed NutsSquirrels arent stupid; nuts are excel-
lent sources of B-vitamins, which are
important in maintaining energy lev-
els. Theyre also great sources of vita-min E and low in saturated fat, making
your heart happy.
8: PizzaOpt for meat-free; pepperoni and sau-
sage offer little in the nutrient depart-
ment. Instead add a veggie topping or
order it plain. The tomato
sauce in pizza offers a hefty
dose of lycopene, an impor-
tant nutrient for prostatehealth. The added vegetables
will add beta-carotene and
vitamin C, among others, to
fight free radicals, which pro-
mote aging.
7: HamburgerYoure out with the guys and
they insist on stopping at the
local BBQ joint. While thismight sound appealing, give
the plain hamburger a try.
Have it without mayonnaise
or butter. Taste the burger for
a change. It wont kill you.
Literally! This will keep the
fat lower, and provide just as
many muscle building nutri-
ents like protein and iron.
6: Sweet PotatoFriesIf you insist on fries, give the
sweet potato fries a chance.
best ways
to
Rather than solely adding fat to your
diet, like normal fries, the orange shoe
strings will at least provide a good
dose of beta-carotene.
5: Dark BeerForget about tastes great and less
filling. Preliminary studies show dark
beer may offer more free radical fight-
ing flavonoids than light beer, which
may help fight blood clots. If you need
to be rolled out of the bar or peeled off
the porcelain king youve negated
think youre king, dont go for King
Size. Thats a surefire way to find your-
self as the court jester.
8/3/2019 Natural Muscle - May 2006
33/52
33Natural Muscle May 2006
the porcelain king you ve negated
any benefit. Drink in moderation,
dude.
4: Dark Chocolate Cov-ered StrawberriesDark chocolate is high in a compound
called phenols, which may help pre-
vent bad cholesterol from forming
plaque in your arteries. (Hey, its never
too early or
too late to
protect your
heart). Add
the benefit of
strawberries, a
great sourceof vitamins C
and A, and
dessert never
sounded so
good. Lets
not leave out
that most
women find
these foods
romantic, so
your heart may not be the only thing
that benefits.
3: Snickers Almond BarQuiz: Its the middle of the day; youre
starving at your desk and cant con-
centrate. What do you do? Reach for a
Snickers Almond Bar; the almonds
provide some heart healthy fats and
are high in B-vitamins. This version is
lower in total fat and saturated fat thanthe regular Snickers too. Even if you
The Worst Of The Best
If these formerly questionable
foods can be good for you, can
good foods be not so healthy?
You bet. Three, in particular, will
pack weight on faster than prey
fattens a bear preparing to hiber-nate. Avoid, if you can:
Salad. By itself its great. Butloaded with bacon bits, cheese,
butter soaked croutons and creamy
dressing? Deadly. Instead, load it up
with fresh veggies and low fat dressing and
go crazy.
Rice Cakes. Once a dieters dream, rice cakes have gone the way of theeight-track, since they offer zero nutrients and will blow your blood sugar
through the roof. Besides they taste like cardboard and who wants to eat that?
Low-Carb Hot Wings (yes, I have seen these advertised). Guess what,wings never had carbs, and they are a saturated fat nightmare. They are also
loaded with calories, so skip them at all cost. Chew on your wife instead.
Well, there you have it, the best of the worst, and the worst of the best. Follow
these guidelines and nobody can ever call you a cheater again.
2: Berry PieUnfortunately carrot cake doesnt
count as a vegetable, so instead order
berry pie for dessert. Berries have some
of the highest antioxidant levels ofany fruit or vegetable and have even
been shown to contain compounds
that help prevent Alzheimers; the
darker the
berry, the
higher dose of
nutrients, so
blueberry or
blackberry pie
would be great
options. Skipthe a la mode
and leave
some crust be-
hind; theyre
loaded with
saturated fat
1: Short-ening
Youre aloneon a Friday night; youre wife does all
the cooking and shes out of town.
Shortening is great if you want some-
thing quick and easy; spoon it right
out of the container and youll go im-
mediately to saturated and trans-fat
heaven, where your arteries are so
clogged, Draino wouldnt do the trick.
Alright, I got carried away. Please
dont eat shortening by the spoonful
as it lacks anything that could be con-
strued as healthy.
As a dietitian, Im here
to tell you its okay to
cheat on rare occasions.But if youre going to
give in to fat and carbo-
hydrate overload, why
not choose foods that
can actually serve you?
Having tried A LOT ofprograms, I strongly feelthat Weapons for MassConstruction is themost complete resourcefor achieving your desiredresults.
The dietary advice isrealistic and made up ofrecipes that youll actu-ally eat. The trainingtechniques are the same
I used under Dr. Bradley-Popovichs care to fullyrecover from low backsurgery and remaininjury-free!
I firmly believe that all strength coachesshould have a copy on hand. I certainly wish my strength coachwould read this! It is finally nice to be given legitimate informationwithout being sold a product at the same time.- Division 1 offensive lineman (name withheld due to NCAA regula-tions)
www.WeaponsforMass.com
Weapons for MASS CONSTRUCTION
Get even Mohr Results with ..
Order your copy online at
the science behind
8/3/2019 Natural Muscle - May 2006
34/52
34 Natural Muscle May 2006
By Hugo Rivera, BSCE, CFT
Calves besides being one of the
most neglected body parts in
the gym are ones whose train-
ing is most misunderstood. Some
people claim that you need to hit them
every day with high reps while others
claim that low rep low volume works
best. In my experience I found that an
approach of heavy twice a week calf
work worked great.
Getting Your Calves To Grow...My typical routine was 10 sets of 10
reps with 800 lbs on the standing calf
raise machine and only 20 seconds of
rest in between sets. I would also do
this routine on a calf press machine or
on a hack squat machine. This ap-
proach worked great for many years
with small variations here and there
such as me changing the exercise used
or preceding the routine with two sets
of 50 reps for the soleous on the seated
calf raise machine or tri-setting calf
raises with tibia raises and then back to
calf raises again.
Enter Todd Mendelsohn, former
Mr. Central Florida and owner of
www.musclebuildingdiet.com.
I met Todd at a gym in St Peters-
burg Florida and the first time I saw
him I almost hit the floor. When hewalked his Legs looked like those of a
cyborg, all striations twitching up and
down and the calves I swear looked
like they where pure fiber without skin.
After Todd finished his workout I intro-
duced myself and asked what he did for
calves.
Todd first mentioned that he hits
them twice a week and that his first
workout of the week is 8 sets of 8 reps
on either the calf raise machine or the
calf press machine.
Not much different than my rou-
tine, I thought to myself. Now the sec-
ond routine is the one that shocked me.
He would choose the calf press, calf
raise machine, dumbbells or donkey
calf raise machine and do 4 sets of
100.
Todd claimed that this is the
method that made his calves grew be-
yond belief. I tried this out and while
at first I had to stop at 50 reps in ex-
cruciating pain as the body got
used to it on the first couple of
weeks, by the third week I finallywas able to achieve 100 reps. Three
weeks later my calves were bigger
creatures.
Now the reason I always trained
them with 10 sets of 10 is because I
always thought that the calves were
comprised of mainly fast twitch fi-
bers (at least the gastroctnemius as I
knew that the soleous, which is the
part under the gastroc, is mainly
slow twitch). I took this question to
Todd and he explained that the gas-
trocnemius is both fast twitch and
slow twitch contrary to being pre-
dominantly one or the other.
Weeks later an article named
High vs. Low Reps for Abs and
Calves by Dr. J. Clayton Hyght
(www.drhyght.com/index2.html)
that was published on Lee
Labradas site www.labrada.com)corroborated what Todd mentioned.
Dr. Hyght mentioned that the lat-
eral head of the gastrocnemius is
composed of about 51% slow-
twitch (Type I) muscle fibers.
That means that the remainder
is either fast-twitch (Type IIB) or in-
termediate (Type IIA). As for the me-
dial gastroc, its composed of 44%
slow-twitch. Thus the remaining
56% are fast or intermediate.In my opinion, it would be
crazy to train the gastrocs with high
reps or low reps exclusively. In or-
der to stimulate both the fast and
slow-twitch fibers, you must train
both with heavy weights and low reps,
as well as with light weights and high
reps. While youre at it, make sure to
hit the intermediate fibers with medium
weight and medium reps.
Having said that, the mystery be-
hind calf training is unraveled. Twice a
SAMPLE PROGRAMWeek 1First Workout of the WeekSeated Calf Raises: 2 sets of 50 reps (30 second rest in between sets)
Calf Press: 10 sets of 10 reps with 20 seconds of rest in between sets
Second Workout of the WeekOne Legged Dumbbell Calf Raises: 4 sets of 100 reps (60 second rest in be-
tween sets)
Week 2
First Workout of the WeekTriset:Standing Calf Raises: 5 sets of 10-12 reps (No Rest)Tibia Raises: 5 sets of 30 reps (No Rest)Standing Calf Raises: 5 sets of 6-8 reps (45 second rest)
(Note: Use the same weight on calf raises throughout the routine)
Second Workout of the WeekDonkey Calf Raises: 4 triple drop sets (do 40 reps on the first weight, reduce
weight and do 30 more reps and reduce weight and do 30 more) Rest 60 seconds
in between sets.
Week 3First Workout of the WeekModified Triset: (Go from one exercise to the next in circuit fashion after rest-
ing the prescribed amount of time per exercise):Standing Calf Raises: (Toes In to emphasize outer head) 3 sets of 10-12 reps (20
second rest)
Standing Calf Raises: (Toes Pointing Forward) 3 sets of 10-12 reps (20 second
rest)
Standing Calf Raises: (Toes Out to emphasize inner head) 3 sets of 10-12 reps
(60 second rest)
(Note: Use the same weight on calf raises throughout the routine)Seated Calf Raises: 2 sets of 35 reps (45 second rest)
Second Workout of the WeekCalf Press: 4 sets of 100 reps
Be sure to also check out Hugos website at: www.hrfit.net
week training alternating high reps
and slow reps; at least that is the way
that I now do my calf training.
Below are 3 weeks worth of work-
outs that you can start using to get
some new growth on the calves:
8/3/2019 Natural Muscle - May 2006
35/52
35Natural Muscle May 2006
interview and photos by:
Dr. Coach Atherton
8/3/2019 Natural Muscle - May 2006
36/52
36 Natural Muscle May 2006
t omyworldt omyworldt omyworldt omyworldt omyworldArysta Bogner caught my eye at the 2005 Miami Fitness Universe. It wasnt her blonde
hair, blue eyes and stunning good looks. It wasnt even her stage presence and terrific way
she moved paused and moved from place capturing the audience with every look and ges-
ture obviously practiced repeated. Actually I did notice those things -I still have a pulse!
But, in truth, the day before, I saw Arysta and her girl friend from the other side of thepool deck. They walked out of the hotel, saw the gorgeous pool, looked at each other,
smiled and took a running flying leap about 6 feet high and about 15 feet into the pool.
Hair was flying and FUN abounding. I see the scene in my mind and smile, as I write this
introduction and still wish I had had my camera. Maybe someday, Ill get that shot.
In the meantime, check out the images I did get from the competition in Miami and Holly-
wood and a shoot at Laguna Beach -I do not think you will be disappointed, I certainly
wasnt. Read her profile and you have a better understanding what makes this Canadian
beauty tick and especially how her POISE became such a paramount asset to frame her
beauty!
And where did she learn to love being a model?
My name is Coach A WELCOME TO MY WORLD
ATHLETIC ACHIEVEMENTS
4th place, Ms. Bikini America, Fitness America, Hollywood, CA, Nov 2005
9th place finalist, Model America, Fitness America, Hollywood, CA, Nov 2005
4th place, FAME Halloween Mayhem Pro Fitness Model Search, 0ct
Sports Lab Model Search Finalist- London ON, Oct 2005 1st place, Model Canada Champion, Fitness Canada Toronto, Oct 2005
2nd place, Ms. Bikini Canada, Fitness Canada Toronto, Oct 2005
5th place, Ms. Bikini Universe Finalist (Tall Class) - Miami, FL, June 2005
5th place, Model Universe Finalist - Miami, FL, June 2005
6th place, *Top 10 finalist, Pro Fitness Model Search, FAME World Champion-
ships, Toronto, June 2005
3rd place, Ms. CHIN Bikini Contest Toronto July 2005
1st place, WNSO Fitness Model Search Champion, Toronto Man Show, Sept
2004 *Received Professional Status
3rd place, WNSO Fitness Model Search - Molson Indy, Toronto, July 2004
16th place, FAME Fitness Model Search, Top 20 Finalist out of 230 -Toronto,
2004
ArystaBogner
PROFILE:
Where were you born: Welland, Ontario, CANADA
Marital Status: Single but taken
Education: B.A Honors Kinesiology,
University of Western Ontario
Age: 23 (Oct 12, 1982)
Height: 56
Weight: 135, Off Season
127, Competition
Website: www.arystabogner.com
Fitness is a way of life its about Balance, Positive
Mental Attitude and total body Wellness! Try to
surround yourself around positive people and
write down your goals, make a plan and go for it!
8/3/2019 Natural Muscle - May 2006
37/52
Natural Muscle May 2006 37
What do you do for a living?I am a Fitness Model and a Promotional Model,
Hostess, Assistant Photographer and Personal
Trainer (currently relocating).
How/Why did you get involved in fitness?Throughout my high school career I was actively in-
volved with athletics and during my first few years
at university, I tried out for a few teams, but couldnot properly perform due to reoccurring lower leg
injuries. As a fierce competitor, it was extremely
frustrating not being able to execute at the highest
level like I did in high school. I wanted my body to
be healthy and pain free and that is when I made a
decision that would ultimately change my life I
embraced a personal, life long dream and entered
into the world of Fitness Modeling! Transforming
body and mind, both physically and mentally, it has
become my new sport and goal to conquer.
Favorite book, movie, cheat food?How To Think Like Leonardo daVinci, by Michael
J. Gelb
The Princess Bride
Carrot Cake
Who influenced you the most athletically,academically?My Dad and two brothers influenced me the most
athletically. From childhood, it was always a chal-lenge of mine to win against them in everything I
did. I wanted to prove that a girl could be just as
good or better in sports then boys. With a few
bruises I think I proved my point. I guess this is
where I developed my competitive drive, and
athleticism.
Who do you admire the most?Male: Leonardo daVinci
Female: Madonna
What did you think about your first compe-tition?It was a smaller show, The Toronto Man Show in
2003 It really opened my eyes about what com-
peting was like. I learned
so much from the girls back stage, about tanning,
posing and costumes. After my 1st competition I was
hooked I love the exhilaration of performing on
the stage and the competitive attitude.
Who do you want to emulate? Athletically?
I always have looked up to Olympic Athletes! I ad-mire the power, drive, determination and courage in
which they posses. They inspire me to challenge my-
self and to achieve my personal best as an athlete!
How do you want to be remembered as anathlete?With the ambition of becoming a Fitness and Role
Model, I aspire to become an inspiration to others
and to be remembered as a strong, determined ath-
lete, who never gave up on her dreams and stayed
true to who she was.
What traits do you value the most?Integrity, Respect for Self, Honesty, Trust, and Deter-
mination.
What do you see that is good in Fitness to-day?Society is starting to value fitness and exercise as a
preventative health measure and a way of vital liv-
ing. I think the emphasis on holistic wellness is fan-tastic!
What needs to change in Fitness today, inyour opinion?I think there is too much of the Unnatural in Fit-
ness. I am a big believer in being natural in how I
look, and what I put into my body. I believe that its
time to get back to the basics, and value individual-
ity, natural foods, supplements and hard work, put-
ting less emphasis on cosmetic procedures and
miracle pills and diets.
What would you like to say to the reader ofNMM?
Remember that a goal not written down is only a
wish!
If you could thank 3 people in your life,who are they and why?I would like to thank my parents and my boyfriend
for making me the person I am today. I am thankful
for all the help, love and support!
What is your passion?My passions are Visual Arts, Modeling and Athlet-
ics.
Sum up yourphilosophy of
fitness/ath-letes in onesentence,what would itbe?Fitness doesnt
choose you,
YOU choose Fit-
ness and once
you do, it be-
comes a part of
who you are, forthe rest of your
life!
What else doyou want thereaders toknow aboutyou?I was born into
my familys pho-tography busi-
ness and intro-
duced to the
spotlight at a
very early age by
my parents, who
are Master Pho-
tographers and
have learned a
lifetime of expe-
rience in the in-dustry, both in
front of and be-
hind the camera.
Growing up, it
was that experi-
ence which
taught me confi-
dence, knowl-
edge, determina-
tion, strengthand courage,
helping me
shape my life
and become the
person I am to-
day.
8/3/2019 Natural Muscle - May 2006
38/52
38 Natural Muscle May 2006
Brazilians are known for their stunning figures
and to that end there is a product being mar
keted as the Brazilian Diet System that issafe and is taking the nation by storm.
When the Brazilian way of dieting was first in-
troduced in the United States in mid-2005, a couple
of companies started marketing products that were
made in Brazil. However in late 2005, the U.S. Food
and Drug Administration had to take steps to warn
consumers not to use those products because they
contained unapproved drugs in their dietary supple-
ments.
Consumers, who had come to recognize thename, didnt know which way to turn after the war-
ranted criticism. They discovered the original for-
mula sold by other companies contained high toxic-
ity levels of harmful substances. It is important to re-
member that these formulations were all manufac-
tured outside the United States. There was a lot of
confusion and concern about the name and products.
In late 2005, Anthony Alfonso, a pharmacist and
CEO of Nutri-Force Nutrition, a Miami based
nutraceutical-manufacturing facility, stepped in and
cleaned up the product, filed for a registeredtrademark and introduced an efficient product.
Alfonsos formula provides for a comprehensive
approach to preventing the storage of fatty acids and
removing unhealthy and unwanted toxins. Com-bined with a well-balanced diet and exercise plan,
the product helps reduce your appetite, increases en-
ergy and enhances your metabolism. Nutri-Forces
Brazilian Diet System has not been issued any warn-
ings by the FDA and is well recognized and received
by customers, as is evident by its skyrocketing sales.
The Brazilian Diet manufactured by Nutri-Force
is one of the few in the United States that has been
tested and confirmed to contain no harmful sub-stances, yet it is effective in the control of weight
loss.
Today the product can be found at
www.braziliandiet.com.
Nutri-Force Nutrition also manufactures a widearray of vitamins, minerals and food supplements
and has launched many products into the market-
place.
Nutri-Force Nutrition enjoys a favorable reputa-
tion and has been featured on many television sta-
tion interviews along with numerous in-depth stories
in various respected news publications.
Unfortunately there still are some Brazilian Diet
pills being sold that do not meet safety standards
and an uneducated consumer has difficulty trying tofigure out whats good and whats bad and what may
be dangerous.
For those consumers, go to the web site
www.braziliandiet.com and take a look at the posted
laboratory findings about this product. See for your-
self there is no harmful substances in this companys
Brazilian Diet. Also look at the packaging labels and
get to know this products packaging. You can get on
the Brazilian Diet System yourself, with confidence,
if you buy from the right place.
JP Bender is a retired investigative reporterand currently a columnist with The Florida Sentry.
He can be contacted at [email protected].
By JP Bender
BIOI am a 100%drug free athlete
and compete
mostly in drug
tested events in
the NPC.
However, I be-
lieve I am one
of the extremely
rare people that
have the abilityto one day
compete on a
pro level as
a drug free athlete. My first National
competition (which happened to have been my sec-
ond show ever) I finished in the top five. I dupli-
cated that accomplishment in the third show of my
career in 2003. In retrospect, these accomplishments
were astonishing seeing I had no real experience,
and very little knowledge of how to diet or pose.Last year was a successful one. I started my season
with a couple of overall wins. However, my lack of
time in the gym, due to work, as well as inconsis-
tency in diet and supplementation because of no
outside financial support caught up with me at the
end of the season. After a disappointing 15Th placefinish in last years Jr. Nationals, I talked with Flex
Wheeler and asked him what I needed to improve
on. Surprisingly, his answer was nothing. He said
because of my 62"height I just needed to come in
heavier in order to look as thick as the other com-
petitors. This was not surprising because most of the
other athletes were on steroids. However, I have con-
sistently been the heavi-
est competitor in every
natural show I have done.
SHORT TERMGOALSWith the right diet, I can
easily come in at 250lbs. contest ready For Team
Universe this year. My Goal is to dominate the natu-
ral circuit for the next four years, which will ulti-
mately give me my pro card. That winning streak has
never been done before. My past near misses assure
me that with the proper program, my goal is a realis-
tic one. OnceIaccomplish this, I will be 33 years oldand have the muscle maturity and size to compete as
a pro.
I can be reached by email:
[email protected] or by cell phone 773-
793-3373. Please feel free contact me with any ques-
tions.
CONTEST HISTORY:2002:
Midwest Grand Pr ix, Rockford, IL (NQ): 1st place
Novice Heavyweight, Overall novice winner, 1st
place open heavyweight
Team Universe Nation-
als, New York, NY: 4Th
place Heavyweight
2003:Team Universe Nation-
als, New York, NY: 5Th
place Heavyweight2004:
Mid-West Iron-man Classic, Chicago, IL: 5Th
place Super Heavyweight open
2005:
Midwest Grand Pr ix, Rockford, IL (NQ): 1st
place Open Heavyweight, Overall Open winner
Show Me Naturals, St Louis, Mo: 1st place OpenHeavyweight, Overall Open winner
Jr. Nationals, Chicago, IL: 15th place Super Heavy-
weight division
Muscle Mania Super Body: 4Th place Heavy
weight division
WILLIAM H. BOSTON JR.
Height: 62"Weight: (off season): 275 (contest): 245
Age: 29Hometown: ChicagoOccupation: Personal Trainer/ Fitness Model
8/3/2019 Natural Muscle - May 2006
39/52
Natural Muscle May 2006 39
8/3/2019 Natural Muscle - May 2006
40/52
40 Natural Muscle May 2006
T
he very best natural body
builders have already discovered the mental and physical
secrets to produce astonish-
ing results without the help
of
Top Related