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DISCLAIMER: MUSCLE & PERFORMANCE is an Active Interest Media publication. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the products and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale or use of such products and services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised or discussed in this magazine may be illegal in some areas of the United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these products, services or techniques. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in this magazine, you should consult a physician before using these products or services or applying these exercise techniques.

CONTENTS

Ph

oto

by

Ro

ber

t R

eiff

01.

14

DEPARTMENTS

FEATURES

15 BoDy ShoP: Training, Nutrition & Supplements

24 WoRkoUT oF ThE MoNTh: Post-Winter Planning

26 PEAk PERFoRMANcE: Spin Cycle

28 FoR WoMEN: Beat Your Booty Genetics

30 PRo coRNER: Christina Larson

32 BRAND SPoTlighT: Quest Nutrition

64 PRoDUcT iNSiDER: In¿nite Labs Juggernaut HP

67 ToP ShoP: Product Overviews

74 5 WAyS To: Combat Fatigue

36 Workout reboot Been away from the gym for a while? No

worries. Get back in the game with this

six-week training program. By C.J. Logan

53Supermarket upgrade The ultimate shopping guide to the best

foods at the grocery store. By Matthew

Kadey, MS, RD

USA (800) 705-5226 INTL (630) 236-0097

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Muscle & Performance is printed monthly in the U.S.A. © 2014 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly pro-

hibited. The information in Muscle & Performance is for educational purposes only. It’s not intended to replace the advice or attention of health care professionals. Consult your physi-

cian before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874

JANUARY 2014 VOL. 6 NO. 1

GROUP PUBLISHER Cheryl Angelheart

EDITOR-IN-CHIEF Jordana Brown

GROUP CREATIVE DIRECTOR Alexander Norouzi

GROUP ADVERTISING DIRECTOR Donna Diamond

ADVERTISING ACCOUNT EXECUTIVES Laura (Flores) Thorne, Bill Moir

COPY CHIEF Jeannine Santiago

SPECIAL PROJECTS EDITOR Vicki Baker

A/R MANAGER Alice Negrete

PRODUCTION MANAGER Patrick Sternkopf ART DIRECTOR Dana Collins

CONTRIBUTING WRITERS Mike Carlson, Matthew Kadey, MS, RD; C.J. Logan; Lara McGlashan, CPT; Isaiah Rhodes; Jill Schildhouse; Steven Stiefel

FEATURED CONTRIBUTORS Aaron Curtis; Andrius Krasuckas; Peter Lueders; James Patrick; Robert Reiff

Efrem Zimbalist III Chairman & CEO

Andrew W. Clurman President & COO

Brian J. Sellstrom Senior Vice President & CFO

Patricia B. Fox Senior Vice President, Operations

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MUSCLEANDPERFORMANCEMAG.COM JANUARY 2014 � MUSCLE & PERFORMANCE 15

SupplementS by Steven Stiefel. training and nutrition by C.J. logan

the body shop

It’s not enough just to want it — you have

to be able to do it. Luckily, supplements

can help boost sex drive and perfor-

mance. This list was compiled, speciÀ-

cally, to help guys get it on, and to that end, these supplements primarily work through two pathways — increasing tes-

tosterone production to enhance desire and boosting oxygen and blood Áow to

enhance performance.

Tribulus terrestris increases testosterone

production.

The active aspect of Tribulus is proto-

dioscin, which encourages the pituitary

gland to release more luteinizing hor-mone. This hormone signals the testes

to produce testosterone. More important, Tribulus increases bioavailable free-

testosterone levels by freeing test from sex hormone-binding globulin. SHBG

attaches to testosterone, rendering it inef-fective.

Get some: Take 500 to 1,000 milligrams of a Tribulus extract standardized with a

minimum of 40 percent protodioscin two to three times per day with one dose 30 to

60 minutes before sexual activity.

Arginine and citrulline enhance blood Áow.

Popular for muscle building, these aminos also can improve sexual performance.

Arginine converts in the body to nitric ox-

ide, the gas molecule that relaxes blood vessels, allowing greater amounts of blood,

oxygen and nutrients to reach your target. Citrulline converts to arginine, which then

converts to NO. Studies show that citrulline

may be more effective in producing NO

than arginine, but research also shows the

combo is better than either alone.

Get some: Take 3 to 5 grams of arginine upon rising, before bed and before sexual

activity for a total of up to 15 grams per

day. Add 1 to 3 grams of citrulline to each of these doses for a total of up to 9 grams per day.

Tongkat ali boosts sex drive by freeing up

testosterone. Also known as Eurycoma longifolia, this

rainforest plant has been used for centu-

ries to help guys overcome erectile dys-

function. Like Tribulus, tongkat ali stimu-

lates the testes to increase production of testosterone, and it also helps separate

SHBG from testosterone to increase bio-

available free-testosterone levels.

Get some: Take 100 to 300 milligrams of a tongkat ali product standardized for ste-

roidal saponins two to three times per day,

with one dose 30 to 60 minutes before sexual activity.

16 MUSCLE & PERFORMANCE � JANUARY 2014 MUSCLEANDPERFORMANCEMAG.COM

CHART ATTACK

TIME TO SUPPLEMENT

Some supplements work

well whenever you take them. Others provide big

beneÀts based on timing.

If you can only get in one

dose a day of these rock-solid muscle builders, then

this is the most important time to take action.

SUPPLEMENT

Caffeine

Creatine

Vitamin C

ZMA

WhEN

30 minutes before workouts

30 minutes before

workouts; right after workouts

With breakfast

Before bed on an empty stomach (eat your last

meal about 30 minutes later)

hoW MUCh

200 milligrams (anhydrous form)

3 to 5 grams

before and after

500 to 1,000

milligrams

Usually about 30 milligrams

of zinc and 450 milligrams of magnesium

Why

Caffeine drives strength, focus and

energy.

Taken before workouts, creatine drives ATP and strength; afterward, it replenishes muscle creatine, supporting recovery.

Getting a dose of this potent antioxidant

at the beginning of the day helps boost immunity and performance in the gym.

This zinc/magnesium combo not only helps you sleep, but it also supports

recovery and boosts anabolic hormones.

the body shop

MAX STACK

MASS EXPANSIONA lot of people load up on nutrients before they get to the gym and get a great work-out, but they often overlook the critical fact that you don’t get great results from great

workouts unless you also get great re-covery. Within 30 minutes after workouts, you need protein, fast-digesting carbs and these four supplements.

Creatine Monohydrate

While creatine is crucial before workouts for boosting strength, taking a second dose

afterward supports recovery and reduces levels of myostatin, which can increase

protein synthesis. Taking it postworkout also helps replenish muscle creatine levels to

maximize cell volume and insulin-like growth factor-1 levels to enhance muscle growth.

Betaine

Also known as trimethylglycine, this naturally occurring alkaloid helps boost muscle pro-

tein synthesis after workouts. In addition, betaine helps burn body fat, and research also

shows that it increases strength, power and muscular endurance, which translates into

more intense workouts and greater gains.

N-Acetyl Cysteine

This derivative of the amino acid cysteine is a precursor to the potent antioxidant gluta-

thione. When N-acetyl cysteine is taken before a fatiguing exercise, it has been shown in

clinical trials to increase force output by 15 percent.

Ursolic Acid

This powerful polyphenol is derived from apples. Research demonstrates ursolic acid’s

ability to increase energy expenditure, burn body fat (particularly in the abdomen) and

increase muscle mass.

Find Them All In: GAT’s AdenoÁex

Percent of Americans who say they could benefit from losing weight, according to “The Obesity Epidemic: Unhealthy Habits Result in a Growing Problem for Americans,” a report published recently by TeleVox Software Inc.

78

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THE BODY SHOP

WHAT DOES IT DO?

GAKICThe name isn’t particu-

larly sexy, but it’s a lot

more memorable than

this supplement’s full

one: glycine-arginine-

alpha-ketoisocaproic

acid. GAKIC is a gly-

cine/arginine combo

that works similarly to

branched-chain amino

acids, helping to reduce

catabolism (muscle

breakdown). It also

helps improve exercise

performance by delay-

ing muscular fatigue

and promoting in-

creased muscular force

output and endurance. The benefi t of this

supplement appears

to be its ability to boost strength and endurance

for anaerobic athletes,

much the same as

creatine does. Recent research confi rmed

these claims, allowing

resistance-trained men

to increase training vol-ume. The most recent

studies illustrate that

supplementing about 10 grams of GAKIC 30 minutes before weight

training increases your overall training volume

and, thus, your long-

term gains.

TRY THIS

FLIPYOUR GRIP

Is upper chest a weak point in your physique? If so, work the reverse-grip

bench press into your program. Flat bench, not

incline. Research con-ducted at the Canadian

Memorial Chiropractic College in Toronto

showed that the reverse-grip bench increased

upper-pec muscle

activity by 30 percent

compared to standard

(overhand) grip.

MYTHBUSTERS

YOU GET PLENTY OF

GLUTAMINE FROM PROTEIN

PRODUCTS AND WHOLE

FOODS.

Glutamine is the most prevalent amino acid in the human body, and it’s also found in high concentra-tions in many protein products, as well as in protein-rich foods. This crucial amino plays many important roles in the body, including aiding digestion, boosting immunity, and driving muscle protein synthesis

and recovery from workouts and

other stresses. In other words, it’s

very important.

Unfortunately, during cooking,

though, the glutamine in food and

many protein products converts

to glutamate. This form of gluta-

mine takes additional protein to be

changed back to the form our bod-

ies prefer. While this is unavoidable,

you can increase the effectiveness

of glutamine in a few different ways:

1) Add supplemental glutamine to

your protein shake or whole-food

meals, getting in 5 to 10 grams per

day. 2) Emphasize protein products

that are cold-treated (fi ltered or

pasteurized) because they keep

glutamine intact. 3) Do both.

Photo

by

Rober

t R

eiff

THE BODY SHOP

Barbells, dumbbells and kettlebells are a few popular ways of lifting with free weights to maxi-mize muscle and strength gains. But your options don’t stop there. Another great training tool

that’s gaining traction is the sandbag. Sand is cheap and heavy (a great combination) and

also shifts as you move it to provide greater core involvement and another level of functional

strength. Standard sandbags can be awkward to hold and lift, which may appeal to strongman

competitors. If you’re looking for a more manageable way to throw some sand around, however,

check out the Ultimate Sandbag. Its durable outer shell offers seven different gripping options

for unlimited exercise variety at a reasonable price. Sandbag packages come in four different

sizes, ranging from 5- to 20-pound capacity up to 160 pounds, with prices starting at $70. For even more bang for the buck, M&P readers can save an additional 20 percent when purchasing

at UltimateSandbagTraining.com by using the code MUSCLEPERFORMANCE at checkout.

JUST

ADD SAND

MUSCLE MODE


workout of the month

POST-WINTER PLANNINGGo with the Àow of research on high-intensity intervals to sprint your way lean in 2014.

By ERIc VELAzquEz, NScA-cPT

We both know that you’re flipping through these

pages because you’re looking for ways to shed

the dietary sin of the last few months. So let’s

just cut to the chase and tell you how to do it.

First of all, it’s worth saying that you will have to commit to

regular weight training (which positively impacts metabolism)

and a diet that is protein heavy (at least 1 gram per pound of

bodyweight per day). But that’s not enough. To really alleviate

the swelling at your belt line, you’re going to need to become a

devout practitioner of high-intensity interval training.

HIIT training has been shown in multiple studies to burn

more fat while preserving more muscle than traditional

steady-state cardio. Why? Without getting all sciencey on the

mechanisms of fat loss, forcing your body to work harder —

even if it’s in smaller segments — elicits greater total adaption.

Do you know your time in the mile? Well, imagine running

that mile in 16 all-out sprints and stringing those segments

together for your time. Congratulations on your world record.

Muscles only know stress and fatigue — and HIIT provides

both in spades. Plus, the cumulative stress of sprinting the mile

in segments is recognized by the body as being more difficult

than a more leisurely eight- or 10-minute run.

One study found that subjects who did four to six

30-second sprints separated by four minutes of rest three

times per week burned double the fat of a group that

jogged for 30 to 60 minutes at a set pace. As a bonus, both

groups gained muscle. Oh, and if you’re an endurance

purist, improvements to VO2 markers and 2,000-meter

time trials were similar in both groups.

Use this workout to start shedding your winter coat, one

sprint at a time.

Activity time

Slow Jog (warm-up) 2 to 3 minutes

Sprint 30 seconds

Active Rest 4 minutes

Slow Jog (cool-down) 2 to 3 minutes

Repeat four to six times, three times per week.

BUiLDiNG BLOcK: To increase intensity, bring your

active rest periods down gradually from week to week.

�

DO THE WORK.

CHRIS WEIDMANMMA MIDDLEWEIGHT

MONSTERMILK.COM

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or diagnose any disease.


Peak Performance

In 1994, Rolling Stone magazine

named Spinning the “hot exer-

cise” of the year. This form of

group exercise has remained a

popular mainstay in commercial gyms

long after the other relics of 1994 —

Ace of Base, step aerobics — have been

laughed into obscurity. The impressive

staying power of indoor cycling, as it is

now colloquially known, is a testament

to its calorie-burning efficiency and its

congenial inclusiveness. Indoor cycling

liberated gym classes from the tyranny

of Day-Glo dance routines and gave it to

the masses.

and cold, and athletes of all types who

want to boost their sports conditioning

without adding more wear and tear on

their joints.

The RighT geaR: Indoor cycling is

sweaty business, so bring a towel and at

least 16 ounces of water. You can wear

a basic athletic shoe and use a stirrup,

but a dedicated cycling shoe that locks

onto the pedal can make the experience

more pleasant.

“It’s more comfortable when your

feet are firmly in place and you don’t

feel like your foot is going to come out

of the stirrup,” says Speers, who points

out that new riders rarely think about

pulling up on the pedal stroke, which is

far easier when you are clipped into the

pedals. “You want to ride flat-footed,

like you are scraping mud off the bot-

tom of your shoe as you are coming

out of the 6:00 position and moving

through the back part of that circle. Be-

ing able to pull up will make you more

efficient.”

The SeTup: Each bike has a few fit-

ting options. Adjust the seat height so

that when you sit down, your knee has

a 10- to 15-degree bend in it when it’s

extended at the bottom of the pedal

stroke. When it comes to moving the

seat forward and backward, make sure

that your knee is not in front of the

cranks when your foot is in the 9:00 po-

sition. That will keep some pressure off

the kneecap.

The TenSion: Each bike has a dial that

lets the rider set the tension on the ped-

als. According to Speers, too many rid-

ers are afraid to increase the resistance

because it feels so difficult initially

and, unlike riding a bike outdoors, you

can’t coast and give your legs a break.

“When a rider comes to a standing po-

sition and there’s not resistance on the

flywheel to support their bodyweight,

they go head over heels,” Speers says. “I

like songs that are about 65 to 70 beats

per minute, which require pretty high

tension.”

Find YouR MuSe: Indoor cycling

classes vary wildly, depending on the

personality of the instructor and his or

her choice of music. Some classes might

be half empty, while others have a wait-

ing list and a cult-like following. Try

a few different classes to find a coach

whose tastes line up with your own.

SpIn CyCle Indoor cycling has been in gyms for more than 20 years. Isn’t it time you tried it?

By MIke CarlSon

“The best thing about indoor cycling

is that you can jump in at any level,”

says Michelle Basta Speers, NSCA-CPT,

and an American Council of Exercise–

certified group fitness instructor who

has been teaching indoor cycling in

Southern California for more than 15

years. “You don’t have to be an expert.

You don’t have to know choreography.

You don’t have to be super fit. It can be

adapted to whatever level you are.”

Indoor cycling attracts all types, says

Speers, whose classes are filled with

men and women trying to burn fat,

cyclists looking to train out of the rain


For Women

Beat Your BootY GeneticsFive strength moves that will tone and tighten your rear view — guaranteed!

BY Lara McGLashan, cPt

cushion with your hands for your head.

Bend your knees and then open them to

the sides, keeping your heels together,

feet flexed. Press your heels toward the

sky, lifting as high as you can and hold-

ing for one count, then slowly lowering

to the start.

Tip: You have a very small range of mo-

tion in this position, so make each rep

slow and deliberate.

Weighted Curtsey

Hold a set of dumbbells at your sides

and stand with your feet together,

shoulders down and back. With your

right foot, step behind and across

to your left while keeping your hips

square. Bend both knees and lunge

Want that “high and tight”

look promised by those

butt-reshaping infomer-

cials? Then check out

these fabulous tush-targeting moves!

Each of these exercises directly hits

one or more of the gluteal muscles, as

well as giving your quads, calves, ham-

strings and inner/outer thighs a kick in

the pants. Throw these moves into your

regular leg workout, or if you’re up for

it, add a complete day-o’-ass to your

workout week. Do three sets of each

move for 10 to 12 reps apiece and suc-

cessfully kick your own butt.

Froggy

Lie facedown on a mat and make a

down until your front knee makes a

90-degree angle. Push off your right

foot and return to the start. Complete

all reps, then switch sides.

Tip: Don’t step too far out to the side; 6

to 8 inches is enough and will keep you

stable and square.

One-Legged deadLiftHold a single dumbbell in your left

hand and extend your right arm out to

the side. Stand on your right foot with

your left leg extended behind you and

slowly hinge forward at the hip, keep-

ing your back straight and lowering

the weight toward the floor. As your

torso comes forward, simultaneously

lift your left leg behind you and lower

until your leg and torso are parallel to

the floor. Slowly reverse the move and

rise slowly back to the start. Complete

all reps before switching sides.

Tip: Bend your standing leg slightly to

help maintain balance and protect your

knee.

twO-POint StatiOnary SkaterHold a weight at your chest with both

hands. Stand on your right leg with

your left knee lifted to hip height. Bend

your right knee and extend your left leg

out to the side, reaching your toes away

until your leg is straight. Return to the

start, then extend your left leg straight

behind you and bend your right knee

again, reaching as far back as you can

with your toes, then return to the start

to complete one rep.

Tip: Bend your standing knee as much

as you can with each rep and track your

knees directly over your toes to protect

your joints.

SteP-Out PLié BarBeLL SquatBalance a barbell across your shoul-

ders and stand with your feet hip-width

apart, toes turned out. Bend your knees

and plié as low as you can without al-

lowing your heels to come off the floor.

Return to the start position. Next, take a

large step to the side with one leg, (toes

still turned out) and plié in this position,

tracking your knees over your toes as

you lower down. When your heels begin

to peel off the floor, straighten your legs

and push off your outside foot to return

to the start. Continue, alternating step-

ping to each side.

Tip: This is not a lunge, so step out de-

liberately and balance your weight be-

tween both feet before doing your plié

in the second position.


Ph

oto

by

Ja

mes

Pa

tric

k

CHRISTINA LARSONThis Figure athlete sets herself apart by making a commitment to the health

and ¿tness of others.

By ISAIAH RHOdeS

In the fitness industry, it’s difficult

to predict the career arc of young

upstart athletes. Hard-bodied

models and competitors come

and go, flaming out with regularity,

sometimes for reasons that are hard

to quantify. The ones who stick usu-

ally have something that distinguishes

them from the pack.

Meet Christina Larson, one of a multi-

tude of young trainers with aspirations

of making it big in fitness. Attractive,

athletic, educated, this Optimum Nu-

trition model and spokeswoman owes

her success to an absolute insistence on

muscle and I wasn’t happy, so I have now

returned to Figure competition. That’s

my true love! I placed sixth in the NPC

Junior Nationals, D class. And now I am

back on track to enjoy this year’s season.

Tell us about your history with His &

Her Fitness. How did it come about,

and how is the business going?

I started making my His & Her Fitness

business plan while I was in college.

When I got out of school, I started sub-

contracting as a trainer at a local gym

in Kansas City and began building my

business as a nobody in town. I just

networked and had no fear. Within a

month, I had 30 sessions a week, all one-

on-one training. And from there, I just

never stopped. A year-and-a-half later,

I opened the doors of my own private

personal-training gym, and it was just

me. Now I have nine people on the H&H

staff — trainers, massage therapists and

even a writer. It’s great having that solid

team of people I can trust. I have never

looked back since that beginning point.

I love what I do. Fitness is my passion,

and faith gets me through.

How do you feel about being on the

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ExERcIsE sEts REps*

Shoulder Press

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Upright Row 3 1 minute

Arnold Press 3 15

Cable Rear-

Delt Flye 3 15

Wide-Grip

Pull-Up 3 15

Lateral Raise** 3 10

*Larson uses progressively heavier weights on each set.**Larson Ànishes her workout by performing 10 reps with her thumbs up, 10 with her thumbs down and 10 with her palms facing down.

helping others. The spoils and stay-

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for a year but felt that I lost too much

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This simple question became the ultimate

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Tom Bilyeu, president of Quest Nutrition, believes that

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With the rate of diet-related diseases like diabetes sky-

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from pleasure. Because of this, people living a healthy lifestyle

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REBOOT

Been away from the gym for

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in the game with this six-week

training program.

WORKOUT

By

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■ PROGRAM BREAKDOWNWeeks One tO tWO:

Waking Up the MUscles

The Àrst couple of weeks of the program

aren’t meant for breaking records. If it’s been a while since you’ve frequented the

gym, the goal at Àrst should be simply to get

back in the habit of working out. Besides, if you’re deconditioned (read: out of shape), it won’t take much for your body to get a sufÀ-

cient workout. Being overly aggressive right

out of the gate will do you no favors; the last thing you want to do is injure yourself and go right back to sitting on the sidelines.

Think of these early sessions as a time for

“waking up” the muscles and getting them reacquainted with resistance training.

You’ll train three days a week for the Àrst

two weeks, and training sessions will consist of basic exercises with relatively low volume

and intensity. All large muscle groups will be hit (chest, back, shoulders, legs), while small bodyparts like arms and calves won’t

be trained directly with isolation moves. The abs, however, will be trained as a means of engaging the core and stimulating every-

HOW lONG HAs it BEEN?

MONtHs?

YEARs?

Life happens, and you’ve been slacking on getting

your workouts in. There’s a good chance you’ve

been loose with your diet, as well, because the two

often go hand in hand. But we won’t dwell on that.

It’s time to move on, which means it’s time for a

training program to get you back on track, to “re-

boot” your system, so to speak.

The following six-week plan will do just that. It

starts off relatively easy, then gets a little tougher

every couple of weeks until by the last week

you’re in the thick of some serious training. At

that point, your slacking streak will be history —

as will much of your body fat.

one’s favorite beach muscles for some im-

mediate gratiÀcation. The Àrst training day of

each week works the upper body, Day Two

focuses on the lower body, and Day Three

consists of a full-body workout that mimics

circuit training, only with more rest between exercises to keep intensity levels in check.

Weeks three tO FOUr:

Upping the challenge

In these two weeks, the program takes a sizable step forward by introducing more

intensity, higher volume and new exercis-

es. You’ll train four days a week now. Days one and two are strength and hypertrophy sessions that introduce supersets. In these

sessions, smaller bodyparts (biceps, tri-ceps, calves) are worked into the program.

The latter two days of the week are when exercise selection changes signiÀcantly. On Day Three (upper body), bodyweight

exercises are emphasized to help you fur-ther develop size while also improving func-

tional strength. On Day Four, a power move

(box jumps) kicks off the workout, followed by a demanding walking lunge for size and

stamina, then kettlebell swings, which touch on full-body conditioning with emphasis on the muscles of the posterior chain (ham-

strings, glutes, lower back). Box jumps and swings are a departure from traditional bodybuilding programming, but they’re great for boosting the metabolism for fat burning as well as improving athleticism. This Ànal workout Ànishes with 10 minutes of high-intensity interval-training cardio, a highly efÀcient means of dropping body fat for a more deÀned physique.

Weeks Five tO six:

getting seriOUs

With four weeks of training under your belt,

volume and intensity will be ramped up

once again; at this point, you’ll be full go in

a training program. You’ll still work out four

days a week, but the training split switches

to a classic push/pull/legs scheme (only in

a different order: push/legs/pull) plus a full-

body circuit-training day to Ànish the week.

On Day One, you’ll train the “pushing”

muscles of the upper body (chest, shoul-

ders, triceps). On Day Two, you’ll focus on

the lower body (quads, glutes, hamstrings,

calves) and abs. On Day Three, you’ll work

upper-body “pulling” muscles (back, bi-

ceps). Finally, on Day Four, you’ll train the

entire body via high-intensity resistance-

training circuits. It’s recommended that you

take a day of rest between the third and

fourth workouts of the week so your body is

fully recovered and ready for the latter.

Days one to three are geared toward

building size and strength via straight sets,

with the exception of calves and abs. Day

Four focuses on conditioning (to improve

cardiovascular function and burn fat) and

gaining functional strength. HIIT cardio is

implemented after both upper-body lifting

sessions, and steady-state cardio is pro-

grammed on your lower-body day. These

last two weeks build on practices introduced

in weeks one to four, only with more work completed over the course of four days.

gOing FOrWarD …

By the end of six weeks, you should be

fully entrenched in your training and feeling great. The key is to keep this momentum

going. The last thing you want to do is view this as the end of a program and take the

next few weeks (or longer) off. When the following Monday rolls around, get back to the gym for another good week of training.

You can either lighten your volume (total number of sets performed) for a week

to “de-load,” repeat weeks Àve and six again, or start another program you Ànd in this magazine. The most critical aspect

of getting — and staying — in shape is consistency. Don’t let up now.


■ WEEKS ONE AND TWO

● DAY ONE (MONDAY): UPPER BODYWarm-Up: Do 10 minutes of light cardio activity.

EXERCISE SETS (WEEK ONE) SETS (WEEK TWO) REPSChestIncline Dumbbell Press 3* 4* 10-12

Push-Up 3 4 10-20**

BackBarbell Bent-Over Row 3* 4* 10-12

Pulldown 3 4 8-10

Shoulders

Dumbbell Shoulder Press 3 4 10-12

Rest one to two minutes between all sets.

*This does not include one warm-up set of 10 to 15 reps with a lighter weight

than your fi rst working set.

**Take only the last set to failure. On the fi rst two sets, stop a few reps short of

failure but still to a point that you can feel a burn in the muscles.


● DAY TWO (WEDNESDAY): LOWER BODY, ABSWarm-Up: Do 10 minutes of light cardio activity.

EXERCISE SETS (WEEK ONE) SETS (WEEK TWO) REPSLegs

Squat (light)* 3 4 10-12

Leg Press 3 4 10-12

Lying or Seated Leg Curl 3 4 10-12

Romanian Deadlift (light) 2 3 8-10

Abs

Crunch 3 4 12-15

Reverse Crunch 3 4 10-12

Rest one to two minutes between all sets.

*“Light” means light. Be ultraconservative with weight selection, and don’t take

any of the three or four sets to failure. If you haven’t done squats in a while,

consider a different squat variation, like Smith-machine or even dumbbell

squats.

REBOOT

● DAY THREE (FRIDAY): FULL BODY Warm-Up: Do three sets of 10 to 15 burpees with as little

rest as possible between sets.

EXERCISE REPSPush-Up 15

Bodyweight Squat 15Inverted Row (bodyweight) 10

Bodyweight Walking Lunge 20 total Hanging Knee Raise 12

Perform these fi ve exercises similar to a circuit, doing

one set of each exercise in sequence and resting 30 to

60 seconds between each exercise. Rest two minutes

between circuits. Do the circuit three times through in Week

One and four times in Week Two.

Cardio: Optional in weeks one to two. If you want to do it,

perform easy steady-state cardio on the equipment of your choice for 20 minutes after any or all the weight-training

sessions.


■ WEEKS THREE AND FOUR

● DAY ONE (MONDAY): UPPER BODY (STRENGTH/SIZE)Warm-Up: Do 10 minutes of light cardio activity.

EXERCISE SETS (WEEK THREE) SETS (WEEK FOUR) REPSPulldown 3* 4* 8-10Incline Bench Press 3* 4* 8-10

Dumbbell Bench Press 3 4 12

superset with

One-Arm Dumbbell Bent-Over Row 3 4 12Barbell Shoulder Press 3* 4* 8-10

Dumbbell Curl 3* 4* 10-12 superset with

Cable Pressdown 3* 4* 10-12

*This does not include one warm-up set of 10 to 15 reps

with a lighter weight than your fi rst working set.

Steady-State Cardio: Do 20 to 30 minutes on the equipment of your choice after your weight workout.

REBOOT

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● DAY TWO (TUESDAY): LOWER BODY (STRENGTH/SIZE), ABSWarm-Up: Do 10 minutes of light cardio activity plus two sets of light leg extensions.

EXERCISE SETS (WEEK THREE) SETS (WEEK FOUR) REPSSquat 3* 4* 8-10Dumbbell Lunge 3 4 12-15 per legHack Squat 2 3 12-15Romanian Deadlift 4 8-10Lying or Seated Leg Curl 3 4 12-15Standing Calf Raise 3 4 12-15 superset with

Hanging Knee Raise 3 4 10-15



REBOOT

From the dungeon gyms in New Jersey as a bright eyed kid all the way to the Arnold

Classic and Olympia stages as a world class champion, Rich has seen it all. Together, we

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*These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure or prevent any disease.

46 MUSCLE & PERFORMANCE � JANUARY 2014

● DAY FOUR (FRIDAY): LOWER BODY/FULL BODY (POWER/CONDITIONING)Warm-Up: Do three sets of 10 to 15 burpees with as little

rest as possible between sets.

EXERCISE SETS (WEEK THREE) SETS (WEEK FOUR) REPSBox Jump 3 4 5-8

Barbell Walking Lunge 3 4 20 total

Kettlebell Swing 3 4 20

HIIT Cardio: Do 10 minutes of treadmill intervals, alternating

20 second of fast running with 40 seconds of walking.

● DAY THREE (THURSDAY): UPPER BODY (STRENGTH/BODYWEIGHT)Warm-Up: Do 10 minutes of light cardio activity, followed by one to two sets each

of push-ups and inverted rows.

EXERCISE SETS (WEEK THREE) SETS (WEEK FOUR) REPSPull-Up 3 4 to failure superset with

Dip 3 4 to failurePike Push-Up* 3 4 to failurePush-Up Renegade Row** 3 4 12-15

*A modifi ed form of handstand push-ups: Hands and feet are on the fl oor and

glutes are up high so the body forms an upside-down “V.”

**Place two moderately heavy dumbbells on the fl oor shoulder-width apart. Do

a push-up with your hands holding the dumbbells, then do a one-arm row with

each arm. That’s one rep.

Steady-State Cardio: Do 20 to 30 minutes on the equipment

of your choice after your weight workout.

REBOOT


● DAY TWO (TUESDAY): LEGS, ABSWarm-Up: Do 10 minutes of light cardio activity plus two sets of light leg extensions.

EXERCISE SETS (WEEK FIVE) SETS (WEEK SIX) REPSQuads/Glutes

Squat 4* 4* 8-10

Leg Press 4 4 10-12

Hack Squat 4 4 12-15

HamstringsRomanian Deadlift 4 4 8-10

Lying or Seated Leg Curl 4 4 12-15

Calves/Abs

Standing Calf Raise 4* 4* 12-15

superset withHanging Knee Raise 4 4 10-15Seated Calf Raise 3 4 15-20

superset withCrunch 3 4 15-20



Steady-State Cardio: Do 20 to 30 minutes on the equipment of your choice after your weight workout.

■ WEEKS FIVE AND SIX

● DAY ONE (MONDAY): UPPER-BODY PUSHWarm-Up: Do 10 minutes of light cardio activity.

EXERCISE SETS (WEEK FIVE) SETS (WEEK SIX) REPSChest Incline Bench Press 4* 4* 6-8Flat-Bench Dumbbell Press 4 4 8-10Dip 3 4 to failure

Shoulders

Barbell Shoulder Press 4* 4* 6-8

Upright Row 4 4 8-10

Lateral Raise 2 3 10-12

Triceps

Lying Triceps Extension 3* 4* 8-10

Cable Pressdown 3 4 10-12



HIIT Cardio: In Week Five, do 10 minutes of treadmill intervals, alternating 30

seconds of fast running with 30 seconds of walking. In Week Six, do the intervals

for 12 minutes.

REBOOT

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● DAY FOUR (FRIDAY): FULL-BODY CIRCUITSWarm-Up: Do two sets of 10 to 15 burpees with as little rest as possible

between sets.

Circuit One (Dumbbells):EXERCISE REPSBox Jump 8

Dumbbell Bent-Over Row 10

Dumbbell Lunge 10 per leg

Dumbbell Shoulder Press 10

Dumbbell Swing 15

Do circuit three times through in Week Five and four times in Week Six.

Rest two minutes between circuits.

Circuit Two (Bodyweight):EXERCISE REPSBurpee 10

Pull-Up or Inverted Row to failure

Bodyweight Squat 20

Push-Up to failure

Hanging Knee Raise 10

Do circuit three times through in Week Five and four times in Week Six.

Rest two minutes between circuits.

In each circuit, perform the fi ve exercises consecutively with minimal or

no rest. Complete all three or four rounds of Circuit One before moving

onto Circuit Two.

›› Though specifi c exercises were selected for a reason, you have the freedom to substitute different moves for the ones prescribed in this program. If you’d rather do cable rows than dumbbell rows, that’s fi ne. Likewise for presses: Dumbbells, barbell or machine

versions are all acceptable. If your gym doesn’t have a plyo box, do standard vertical jumps or standing broad jumps instead of box jumps.

›› Unless otherwise noted in the workout charts, rest one to two minutes between straight sets.

›› Pay close attention to how your body is feeling and alter your workouts accordingly. If the program feels too diffi cult, select less advanced exercises, take more rest

between sets, do fewer sets per exercise than prescribed and/or bypass the HIIT cardio sessions until your fi tness level improves.

›› Developing greater fl exibility will be an important factor going forward. Perform static stretching on the muscles and joints you just trained at the end of every workout. ›› If you miss a workout for whatever reason, do that workout the next day and push

the rest of the week’s workouts back. Because you’re only training three or four days a week, do workouts on the days that work best for you.

GR

OW

TH

TIP

S

● DAY THREE (WEDNESDAY): UPPER-BODY PULLWarm-Up: Do 10 minutes of light cardio activity.

EXERCISE SETS (WEEK FIVE) SETS (WEEK SIX) REPSBack

Wide-Grip Pull-Up 4* 4* to failureDumbbell Bent-Over Row 4 4 8-10Pulldown 3 4 10-12

Biceps

Barbell Curl 3* 4* 8-10Dumbbell Curl 3 4 10-12



HIIT Cardio: In Week Five, do 10 minutes of treadmill intervals, alternating 30 seconds of fast running with 30 seconds of walking. In Week Six, do the intervals for 12 minutes.

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The ultimate shopping guide to the best foods at the grocery store.

B Y M A T T H E W K A D E Y , M S , R D

You can run mile after mile and lift weights until the cows come home, but if you don’t fuel

your body with the right foods, you won’t get the ¿ tness gains you’re aiming for. Most people

make those critical food decisions in the grocery store, but with thousands of products avail-

able — and literally dozens of choices of everything from canned ¿ sh to cereal to yogurt — food shopping

can be a daunting task. Even experienced ¿ tness-minded shoppers can be stymied, particularly if they’re on

autopilot, still tossing the same foods in their carts as they were ¿ ve or 10 years ago. Nutrition science has

advanced considerably and so have the options, from organic to exotic imports.

So let us take you on a grocery-store tour to help make your choices clearer. Here’s our aisle-by-aisle guide

to the best foods you might be overlooking.

Y

SUPER

GRADE

MARKET

UP

THE ULTIMATE SHOPPING GUIDE


Cheddar Cheese

U P G R A D E :

Brie

It might be time to take a cue

from the French and add some

sophistication to your cheese

selection. According to sci-

entists in Britain, the ripening

process that produces oozy,

molded cheeses like brie,

Roquefort and Camembert can

boost levels of anti-infl ammato-

ry compounds to help fend off

coronary woes. This may help

partly explain the historically

low rates of heart disease in

France despite liberal intakes of

saturated fat — a phenomenon

commonly called “the French

paradox.”

Orange Juice

U P G R A D E :

Tart Cherry Juice

If George Washington had been

more of a nutritionist, he would

never have chopped down his

father’s cherry tree. It turns out

that tart cherries and the juice

they make are brimming with

polyphenol antioxidants that

have been shown to reduce

muscle damage and pain after

exercise. For the biggest anti-

oxidant wallop, be sure to look

for brands that list cherry juice

before any other juice (such as

apple) in the ingredient list. Cut

with seltzer or coconut water if

it’s too tart for your liking.

Ground Beef

U P G R A D E :

Ground Bison

Bison (aka buffalo) has a slightly

sweeter fl avor than beef, making

it a tasty red-meat alternative. A

2013 study published in Nutri-

tion Research found that con-

suming bison results in less of

a rise in blood triglycerides, in-

fl ammation and other heart-dis-

ease risk factors than consum-

ing beef. Differences in rearing

methods and nutrition profi le,

including a healthier fat profi le,

may explain this benefi t. Similar

to beef, bison is a stellar source

of protein, energy-boosting iron

and creatine, a compound that

revs up your workouts — and

your muscle gains.

THE

ULTIMATE

SHOPPING

GUIDE


Fresh Peaches

U P G R A D E :

Frozen Peaches

With respect to juicy goodness,

winter peaches from South

America are mere shadows of

locally sourced summer fresh

ones. So consider packing your

freezer this winter with subzero

peaches and other fruits in-

stead. Out-of-season fresh fruits

like blueberries can lose some

of their nutritional fi repower dur-

ing prolonged shipping from

farm to store and during subse-

quent storage. In contrast, fro-

zen fruits are harvested at peak

ripeness, when they are more

nutrient dense, and are quickly

fl ash-frozen, which locks in their

vitamins, antioxidants and fl avor.

Dark ChocolateU P G R A D E :

Very Dark Chocolate

Chock-full of antioxidants

shown to improve heart and

brain health, dark chocolate

is one of the best snack-food

options at the supermarket. To

reap chocolate’s full benefi ts,

consider selecting bars made

with 70 percent cocoa or more.

A bar with 50 percent cocoa

will have a higher sugar-to-

antioxidant ratio than a bar with

70 percent or higher cocoa. If

you fi nd darker chocolate too

bitter, slowly work your way up

the ladder to a higher cocoa

percentage so that your taste

buds can become accustomed

to the stronger taste. So for

a couple of weeks, nibble on

a bar with 60 percent cocoa

before moving to a bar with 75

percent cocoa.

Peanut Butter

U P G R A D E :

Almond Butter

For your next PB&J sandwich,

consider swapping out the

peanut butter for almond but-

ter. The latter contains higher

amounts of cholesterol-lowering

monounsaturated fat, as well

as the bone-building trio of

calcium, phosphorus and

magnesium. As almond butter

becomes increasingly popular,

more brands are popping up

with add-ins like fl ax and choc-

olate, so just make sure the one

you purchase does not come

with a lot of sugary baggage.

Shelled PistachiosU P G R A D E :

In-Shell Pistachios

Brimming with vitamins, miner-

als, antioxidants and benefi cial

fats, pistachios should be a

regular addition to your shop-

ping cart. But if their delicious

fl avor and crunchy texture

make it hard to avoid polishing

off a bagful in one sitting, opt

instead for pistachios that are

still in their shell. You’ll get just

as much nutritional goodness

but with less of a calorie over-

load. Because you have to shell

them, you’ll likely consume less.

Scientists at Eastern Illinois Uni-

versity found that the extra work

of shelling pistachios caused

people to consume 41 percent

fewer calories than when they

snacked on the shelled nuts.

Yet they still felt just as satisfi ed

and full after their snack.


TomatoesU p g r a d e :

Organic Tomatoes

Consider tomatoes grown mi-

nus chemicals a worthwhile

splurge. A 2012 Journal of Ag-

ricultural and Food Chemistry

study discovered that organi-

cally grown tomatoes pack a

bigger antioxidant punch than

their conventionally grown

counterparts. The study authors

surmise that tomatoes grown

organically have a tougher go

of things, so they need to acti-

vate their own defense mecha-

nisms, including phenol antioxi-

dants, to survive. One of these

antioxidants is lycopene, which

has been shown to help fend off

certain cancers, including that

of the prostate.

Canned Beans

U p g r a d e :

Dried Beans

Canned beans are convenient

but have a couple of things

going against them. They are

notoriously packed with high

amounts of sodium, and the

cans they come in are often

lined with bisphenol A, a

chemical linked with increased

diabetes risk and hormone

disruption. On the nip side,

those inexpensive bags of

dried beans come sans salt

and sketchy BPA. Simply soak

dried beans overnight and then

simmer them until tender for a

healthy dose of protein and fat-

mghting mber.

Fat-FreeSalad Dressing

U p g r a d e :

Vinaigrette

A little fat is needed to goose

your salad’s potency. A 2012

Purdue University study found

that the monounsaturated fat

in oils like olive, avocado and

canola can bolster absorption

of the disease-mghting antioxi-

dants in vegetables like carrots,

spinach and tomatoes. Why?

Many of these antioxidants are

fat-soluble, meaning they need

a little fat to be properly ab-

sorbed. The upshot is that you

should toss bottled dressings

made with oil and vinegar into

your shopping cart and leave

behind bland fat-free versions,

many of which are swimming in

added sugars.

BaconU p g r a d e :

Canadian Bacon

Bacon isn’t going to garner too

many accolades from nutrition-

ists, but there is a way to have

your bacon and eggs and eat it,

too. With regular bacon boast-

ing about 13 grams of fat in a

single-ounce serving, you’re

better served going with Cana-

dian bacon, which comes from

the leaner back of the pig and

contains a mere 2 grams of fat.

What it lacks in saturated fat,

Canadian-style bacon makes

up for with protein, containing

a solid 6 grams of the muscle

sculptor in a single-ounce serv-

ing. If possible, select brands

made without potentially harm-

ful nitrates.

The

ulTimaTe

shopping

guide

�

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Chicken Breast

U p g r a d e :

Boneless Pork Loin Chops

While chicken breasts are a

convenient way to load up on

protein, they aren’t particularly

lauded for their great taste. So

if you’ve OD’d on the bird, re-

quest a few boneless pork loin

chops at the butcher counter

instead. Not only are they more

navorful and nearly as lean as

chicken breast, but they are

also richer in several important

nutrients like vitamin B-6 and

selenium. You can basically

prepare them like you would

chicken breasts — try grilling or

pan-frying.

YogurtU p g r a d e :

Greek Yogurt

Tangy, velvety Greek yogurt is

worthy of a resounding Opa!

This thick and creamy great

white is laced with about twice

the amount of protein as tra-

ditional yogurt types. In fact,

a typical 6-ounce serving of a

plain Greek yogurt packs in as

much as 18 grams of protein,

about the same amount found

in 3 ounces of chicken breast.

This makes Greek yogurt an

excellent dairy option if you’re

looking to sprout more lean

body mass. Each delicious

spoonful also serves up probi-

otics, healthy bacteria that are

thought to improve digestive

and immune health. But watch

out for the emergence of faux

Greek yogurts. Traditionally, the

creamier taste of Greek yogurt

comes by straining away ex-

cess moisture, not by including

thickeners such as cornstarch.

Also, steer clear of fruit-navored

versions to avoid spooning up

too much gut-busting sugar.

BroccoliU p g r a d e :

Broccoli Sprouts

Broccoli is one of the most

nutritious things you can toss

into a salad, but its sprouts may

be even better. Crisp broccoli

sprouts are very young broc-

coli plants that resemble alfalfa

sprouts with a peppery bite.

The sprouts contain up to 100

times more of the phytonutrient

called sulforaphane, which has

been shown to have strong can-

cer-busting effects, than mature

broccoli heads. It’s thought

that sulforaphane can elevate

levels of the body’s protective

enzymes. Pile raw sprouts atop

your salads, stir-fries, soups,

sandwiches and scrambled

eggs. Look for broccoli sprouts

in the vegetable section of most

supermarkets.

The

ulTimaTe

shopping

guide

60 MUSCLE & PERFORMANCE � JANUARY 2014

Canned Tuna

U P G R A D E :

Canned Sardines

There are a boatload of reasons

to reel in canned sardines more

often. They have about the

same levels of muscle-building

protein as canned white tuna,

but compared to big-brand

tuna, sardines harbor higher

levels of heart-healthy omega-3

fatty acids, and bone-building

calcium and vitamin D. South

Korean researchers recently

discovered that higher intakes

of vitamin D may ease muscle

damage and the infl ammation

associated with stiff workouts.

Ocean conservation programs

also praise sardines for be-

ing a more eco-friendly choice

and one that is less plagued

by contaminants like mercury.

Canned sardines vary greatly

with respect to fl avor (i.e., some

taste much too “fi shy”), so try a

few to fi nd a brand that pleases

your taste buds most. A good

place to start is the exceptional

tinned swimmers from forward-

thinking Wild Planet. ■

EggsU P G R A D E :

Omega Eggs

The old saw “You are what

you eat” is just as true in the

case of chickens as it is for

us. By altering hens’ diets

to include omega-rich foods

such as fl axseed, farmers are

able to produce eggs with two

to three times more omega-3

fatty acids. That’s a signifi cant

boost when you ponder that a

Washington University School

of Medicine (St. Louis) study

found that these phat fats may

help ramp up muscle protein

synthesis. Further, Swedish

scientists found that cracking

open omega-3–enriched eggs

can improve cholesterol num-

bers and blood-sugar control.

Read labels carefully to make

sure the omega bump is com-

ing from docosahexaenoic acid

as opposed to alpha-lin-

olenic acid, a less-

potent omega

fat without the

same proven

health perks.

OatmealU P G R A D E :

Hot Multi-Grain Cereal

As long as you’re not spoon-

ing up the sugar-laced instant

variety, a bowl of warm oatmeal

is a great way to start the day.

But why not change things up

by adding some diversity to

your cereal bowl? Multi-grain

cereals like Bob’s Red Mill pro-

vide a nutritious mix of whole

grains like oats, barley and rye

so you’re exposed to a wider

variety of essential nutrients

to keep up your fi tness gains.

They also tend to be slightly

higher in waistline-whittling fi ber

than regular oats. Only choose

brands that don’t include any

added sweeteners.

Wheat Tortillas

U P G R A D E :

Corn Tortillas

Those packages of 6-inch corn

tortillas made with whole corn

fl our are higher in fi ber and

lower in carbohydrate calories

than most wheat-based tortillas.

This makes them a better option

for your lunchtime sandwiches.

Try stacking one with canned

sardines, diced organic to-

mato and a handful of broccoli

sprouts.

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Forgive us if there are any glaring errors here. We’re putting it

together around 3 in the afternoon, the time of day when our

brain grinds to a halt and we have to fight to keep our fore-

heads from crashing onto our keyboards. We would have been

much better off reading these fatigue-fighting nutrition tips from South-

ern California–based nutritionist Megan Garza before the midday bonk

hit. The key, Garza says, is to keep your body running on all cylinders by

feeding it the right fuel (and fluids) at the right times.

1 CAFFEINE

Most of you know about the benefits of caffeine postworkout, but this

wonder compound is also an effective and 100 percent approved all-day

weapon for combating fatigue. “Numerous studies have shown that mod-

erate usage, the equivalent of 80 to 240 milligrams per day, can actually

help sustain energy levels, create cognitive alertness and help improve

your mood, even during the most mundane of tasks,” Garza says. “Just be

sure to control your intake — too much caffeine can negate the long-term

beneficial effects and cause anxiety, jitters and digestive issues.”

2 MEAL TIMING

“When you eat is just as important as what you

eat when fighting fatigue,” Garza says. “Don’t be

afraid to graze. A general rule is to eat five to six

smaller meals a day rather than loading up on

two or three calorically heavy meals. Feeding

your body consistently rather than intermittently

will help keep your metabolic furnace active and

supply you with sustained energy.”

3 LIMIT OR AVOID SIMPLE SUGAR

Uh oh. The “S” word. Yes, consumption of the

wrong sugars can leave you looking for a pillow a

few hours after lunch. “Studies have shown that

overconsumption of simple sugars can cause a

burnout effect,” Garza says. “Eating too much sug-

ar forces an immediate blood-sugar spike (read:

a ‘sugar high’), but as this drops, your body goes

into crisis mode to balance out again. This can

cause extreme lethargy and leave you in a bad

mood. Do yourself and everyone else around you

a favor and limit your simple-sugar consumption

to special occasions or cheat meals.”

4 PAY ATTENTION TO PROTEIN

When it comes to eating for energy, the center-

piece of the discussion is usually carbohydrates.

But people often forget the impact of another

key macronutrient: protein. “Not getting enough

protein can zap energy levels and stall muscle

growth,” Garza says. “Daily protein intake should

be around 1 gram of protein per body pound for

the active individual. If supplementing with pro-

tein, be sure to investigate your sources and be

sure to use something that’s independently veri-

fied for quality and purity.”

5 HYDRATION

It’s not just about food, folks. Garza points to ad-

equate hydration as key to energy levels. “It might

seem to be common knowledge, but not drinking

plenty of water throughout the day is an often over-

looked cause of fatigue,” she says. “Foggy brain, lack

of focus and/or cravings can all be signs you need

to up your intake. Aim for a minimum of eight to

10 8-ounce cups of water a day to stay hydrated

before, during and after you hit the gym. Use a wa-

ter bottle to remain conscious of how many ounces

you’re consuming throughout the day.”

Megan Garza is a Southern California–based nu-

trition consultant. She specializes in weight man-

agement and energy, helping people tackle the

challenge of gaining back their health.

Wake Up!Keep the dreaded energy crash at bay with these food and

supplement strategies.

BY ISAIAH RHODES

5 wAYS TO COMBAT FATIGUE

JANUARY 2014 � MUSCLE & PERFORMANCE 75

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