A Monthly Magazine For All Bodybuilding, Fitness …...forever. These early bodybuilding Magellans...

A Monthly Magazine For All Bodybuilding, Fitness and Endurance Enthusiasts.

John Parrillo’sPERFORMANCE

PRESSPUBLISHER

John Parrillo

EDITOR AT LARGE

Marty Gallagher

ART DIRECTOR

Jim Reckley

CONTRIBUTINGWRITERS

Marty GallagherMaggie Greenwood-Robinson, Ph.D.Ron HarrisSteve HamptonArt Roberson,PhD, MDCliff Sheats, M.S.Pavel TsatsoulineColleen Fisher

CONTRIBUTINGPHOTOGRAPHERS

Jim AmentlerAndrea Du CaneJimmie D. KingBill Jentz atwww.womensphysiqueworld.comJohn ParrilloJames ReckleyPhoto’s courtesy ofCoanQuest

is published monthly. Thesubscription rate of oneyear (12) issues is $19.95($29.95 in Canada andMexico and $49.95 in allother countries). ©1999by John Parrillo. All RightsReserved. For advertising place-ment information, pleasecontact Parrillo Perfor-mance at (513) 531-1311or by e-mail [email protected]. Imagesetting and print-ing by Gardner Graphics,(513) 527-8940. ContactScott Clifton for serviceinformation.

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Features

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Bob CicherilloRebirth of A Bodybuilderby Marty Gallagher

Hyper-RecoveryThe Secret To Big-Time Gainsby John Parrillo

MCTs and Low Carb DietsFad Dieting Done Right!by John Parrillo

The Man, The Myth, The MethodThe Mind of A Championby Marty Gallagher

Fat-Burning Potential of Sports Nutrition BarsScientific Truths About Portable Nutritionby Maggie Greenwood-Robinson

John

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John Parrillo’s

PERFORMANCE PRESS

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Columns

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March 2000

12 12 12 12 12

Who Says Aerobic Training Needs To BeBoring?Spice Up Your Aerobicsby Colleen Fisher as told to Marty Gallagher

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44444EditorialWhy Low Fat Dieting Still Rules Bodybuildingby John Parrillo

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1818181818

2222222222Beyond CrunchesWheel: Jackknife Pushupsby Pavel Tsatsouline

2424242424Ten Common Training MistakesNot In This Millenniumby Ron Harris

2626262626Nutrition 101: ProteinThe Physique Transforming Nutrientby Ron Harris

s each day passes, more and s each day passes, more and s each day passes, more and s each day passes, more and s each day passes, more andmore of the world’s top athletes aremore of the world’s top athletes aremore of the world’s top athletes aremore of the world’s top athletes aremore of the world’s top athletes areutilizing the Parrillo Performanceutilizing the Parrillo Performanceutilizing the Parrillo Performanceutilizing the Parrillo Performanceutilizing the Parrillo PerformanceNutrition and Training Programs.Nutrition and Training Programs.Nutrition and Training Programs.Nutrition and Training Programs.Nutrition and Training Programs. John Parrillo’s Nutrition & Train- John Parrillo’s Nutrition & Train- John Parrillo’s Nutrition & Train- John Parrillo’s Nutrition & Train- John Parrillo’s Nutrition & Train-ing Programs have become the mosting Programs have become the mosting Programs have become the mosting Programs have become the mosting Programs have become the mostsought after physique enhancingsought after physique enhancingsought after physique enhancingsought after physique enhancingsought after physique enhancingtools in history.tools in history.tools in history.tools in history.tools in history. With this program, the guess work With this program, the guess work With this program, the guess work With this program, the guess work With this program, the guess workis eliminated. Your diet is completelyis eliminated. Your diet is completelyis eliminated. Your diet is completelyis eliminated. Your diet is completelyis eliminated. Your diet is completelycharted out for you with precisecharted out for you with precisecharted out for you with precisecharted out for you with precisecharted out for you with precisenumbers to create a body that isnumbers to create a body that isnumbers to create a body that isnumbers to create a body that isnumbers to create a body that issecond to none! Pack on muscle andsecond to none! Pack on muscle andsecond to none! Pack on muscle andsecond to none! Pack on muscle andsecond to none! Pack on muscle andshed body fat by eating calculatedshed body fat by eating calculatedshed body fat by eating calculatedshed body fat by eating calculatedshed body fat by eating calculatedamounts of clean calories each dayamounts of clean calories each dayamounts of clean calories each dayamounts of clean calories each dayamounts of clean calories each dayon John Parrillo’s remarkable nutri-on John Parrillo’s remarkable nutri-on John Parrillo’s remarkable nutri-on John Parrillo’s remarkable nutri-on John Parrillo’s remarkable nutri-tion and supplementation program.tion and supplementation program.tion and supplementation program.tion and supplementation program.tion and supplementation program. In addition, you will have a train- In addition, you will have a train- In addition, you will have a train- In addition, you will have a train- In addition, you will have a train-ing regimen designed from 20 yearsing regimen designed from 20 yearsing regimen designed from 20 yearsing regimen designed from 20 yearsing regimen designed from 20 yearsof research and experimentationof research and experimentationof research and experimentationof research and experimentationof research and experimentationthat has proven to be the most ef-that has proven to be the most ef-that has proven to be the most ef-that has proven to be the most ef-that has proven to be the most ef-fective training program ever.fective training program ever.fective training program ever.fective training program ever.fective training program ever. Simply put, the Parrillo Perfor- Simply put, the Parrillo Perfor- Simply put, the Parrillo Perfor- Simply put, the Parrillo Perfor- Simply put, the Parrillo Perfor-mance Nutrition and Training Pro-mance Nutrition and Training Pro-mance Nutrition and Training Pro-mance Nutrition and Training Pro-mance Nutrition and Training Pro-gram IS the BIBLE of physiquegram IS the BIBLE of physiquegram IS the BIBLE of physiquegram IS the BIBLE of physiquegram IS the BIBLE of physiqueenhancement.enhancement.enhancement.enhancement.enhancement. Get it NOW! Because with Par- Get it NOW! Because with Par- Get it NOW! Because with Par- Get it NOW! Because with Par- Get it NOW! Because with Par-rillo Performance, HEAVEN knowsrillo Performance, HEAVEN knowsrillo Performance, HEAVEN knowsrillo Performance, HEAVEN knowsrillo Performance, HEAVEN knowshow far you can take your body!how far you can take your body!how far you can take your body!how far you can take your body!how far you can take your body!

AAAAAThe Nutrition Program

Developing the Perfect Diet• Tells you exactly how much protein,

carbs, fat and calories to eat• Gives you sample diets from 2,000 to

10,000 calories• Has an effective 3 stage diet plan in-

cluding: Off-Season for gaining mass,In-Season for gaining mass and los-ing bodyfat and Pre-Contest for get-ting ripped to the bone!

• Comes with a food composition guide,diet trac sheets, the CapTri® cook-book, and a deluxe food scale

The Training ManualBuild the Ultimate Physique

• Shows you proper exercise tech-niques to pack on the muscle whereyou want it

• Has the special fascial stretching tech-niques developed by John Parrillo foradding mass and separation

• Talks you through 2 high intensityworkouts for each body part

To Order Call Toll-Free 1-800-344-3404

Or Order On-Linewww.parrillo.com

To Order Call Toll-Free 1-800-344-3404

Or Order On-Linewww.parrillo.com

The Nutrition ProgramDeveloping the Perfect Diet

• Tells you exactly how much protein,carbs, fat and calories to eat

• Gives you sample diets from 2,000 to10,000 calories

• Has an effective 3 stage diet plan in-cluding: Off-Season for gaining mass,In-Season for gaining mass and los-ing bodyfat and Pre-Contest for get-ting ripped to the bone!

• Comes with a food composition guide,diet trac sheets, the CapTri® cook-book, and a deluxe food scale

The Training ManualBuild the Ultimate Physique

• Shows you proper exercise tech-niques to pack on the muscle whereyou want it

• Has the special fascial stretching tech-niques developed by John Parrillo foradding mass and separation

• Talks you through 2 high intensityworkouts for each body part

Parrillo Featured Athlete by Marty Gallagher

4 John Parrillo’s Performance Press • March 2000 Orderline: 1•800•344•3404

EDITORIAL:WHY LOW FAT DIETING STILL

RULES BODYBUILDING!

Way back in the early years of bodybuilding, ath-letes discovered that by cutting the fat, particularly thesaturated fat, out of their diets, they obtained a degree ofmuscularity that had never before been seen. These mendiscovered that by eliminating fat (and assuming they wereat the caloric breakeven point) the human body devouredfat stores to cover the shortfall. They tricked the bodyinto oxidizing body fat through the balanced manipula-tion of diet, exercise and nutritional supplementation.Those Jurassic Park bodybuilders had stumbled onto amagic formula for building muscle and burning off fat.The end result of their low-fat dieting experimentationwas to establish a new benchmark for the natural phy-sique. They combined low fat, high protein eating withhigh intensity weight training. They struck the motherload and in doing so changed the course of bodybuildingforever. These early bodybuilding Magellans pointed theway for dieters to follow.

In the intervening years we have seen all mannerand type of bodybuilding diets come into favor and fallout of favor just as quickly, yet as the year 2000 arrivesguess what? The most effective and favored diet approach,the one still used by the vast majority of champion body-builders is the low fat, high protein approach. True, wehave developed a million new angles and improvementson the bodybuilding basics but at Parrillo Performancewe still recommend the incredibly effective, low fat, highprotein approach for a variety of reasons. Fat is bad newsfrom a health standpoint. Arteries clog when excess fat isconsumed. Adipose tissue swells like a tire being inflated.Calories derived from fat are twice as dense as caloriesfrom protein or carbohydrate. Each fat gram carries a 9-calorie price tag, compared to half that for a gram ofcarbohydrate or protein. Fat is dense and deadly. Satu-rated fat will clog arteries faster than a handful of hairjammed down a bathroom drain and eventually will con-strict or close the arterial plumbing leading to and fromthe heart muscle. Long-term high fat consumption willresult in a date with the heart specialist at the hospital fora roto-rooter (balloon arterial clearance) session. Bypasssurgery awaits those who persist in ingesting large amountsof saturated, long chain fats.

Massive intake of fat is sure-fire way to enrichyour heart specialist and make your life a living hell. Anunapologetic fat eater will develop high blood pressure, ahuge waistline and whole host of serious health prob-lems, all related to excess fat consumption. When a per-son is young and athletic and looking for something dif-ferent, something that will provide a leg up on the com-

petition, caution is often cast to the wind in an effort towin at all costs. Particularly when a host of experts in-form the gullible that eating fat is not just okay but de-sirable for getting ripped and shredded. Worst of all,their methods work – at least for shortsighted, near-termbodybuilding goals. The long-term health consequencescould be catastrophic. Winning at all costs - damn theconsequences – explains the popularity of the “high fat”diet. Which, by the way, is all the rage among trendybodybuilders. Dare we rain on the parade? Can we pointout the downside of the approach and urge bodybuildersnationwide to think long and hard about the health ef-fects of sustained eating of long chain, saturated fat?

The rationale is seductive and seemingly steepedin science, the adherents are legion and many have got-ten spectacular results, but as a lone voice of dissent Iwould suggest that this dietetic approach is flawed in itsshortsightedness and results need to be assessed in bothphysique and health terms. You cannot in good consciousseparate the two: To preach a method that develops aspectacular physique and simultaneously destroys thebody’s internal plumbing is unethical and immoral. Doesthat sound a little square? A little naive perhaps? We atParrillo think that moral pendulum is swinging back inthe other direction, our direction, and natural methodsare coming back into vogue. Besides, you can develop asliced-and diced physique and improve your health. Youneed not destroy your internal organs and clog arteriesto achieve your physical goals.

Fat, and the absence of carbohydrates, reducesthe amount of insulin released into the bloodstream. Thisis a biologic fact. The ketonic dieter keeps at or belowhis caloric breakeven point and with the insulin-depress-ing attributes of fat achieves results. But at what cost totheir health? And couldn’t results - as good or better - beachieved with a diet that actually promotes health andincreases longevity? Carbohydrates are always minimizedin the high fat approach. 0-40 grams per day are typi-cally recommended. Can this be good for a long-termdiet plan? Foods allowed with the high fat diet approachare horrific: sausage, prime rib, Spam, bacon, pork chops,whole eggs and the like. High fat foods, as long as theyare carb free, are encouraged. Upwards of 60% of totaldaily caloric intake are derived from fat. The remain-ing calories are allotted to protein with a scant few allot-ted to carbohydrates. Then a binge day (or weekend) isencouraged. An already bad diet is made worse as theadherent is advised to carbohydrate binge at the end ofeach week. The “dieter” is allowed to go crazy on carbsand load up on pizza, ice cream, beer, cake, whatever

Info-Line: 513•531•1311 John Parrillo’s Performance Press • March 2000 5

WHY LOW FAT DIETING STILL RULES BODYBUILDING

your chosen poison, have at it, it’s all allowed and en-couraged. Any doubt as to why this diet approach is popu-lar? Particularly when compared to the Spartan regi-mentation and dedication required of the low-fat, cleanfood approach.

Again, the best and easiest way to move unitsand product is to convince people that the easy way worksand that the process is painless. At Parrillo Performancewe advocate the opposite approach. Despite losing outon the commercial boom for those whom have jumpedon the high-fat bandwagon, we cannot in good consciousbring ourselves to advocate a diet that can have serioushealth consequences. Ours is a dietetic approach groundedin health. Health is a term glossed over quickly by thehigh fat Gurus (“check with your physician first” theyslyly disclaim as if that were a firewall against futurelawsuits sure to arise). Health is an unpleasant fact thehigh-fat hucksters prefer not to discuss as they peddletheir wares. Our diet plan is battle-proven and effectiveand has proved its merits over and over in the competi-tive bodybuilding world. Best of all, instead of destroy-ing health and vitality, the low-fat approach actually im-proves it.

Does anyone seriously dispute the inconvenientfact that the vast majority of physique champions, maleand female, have arrived at their sliced-and-diced condi-tion eating chicken breasts and broccoli as opposed toSpam and whole eggs? There is always room for anupstart to challenge the defending champion and the ab-

solute quickest way to draw attention to yourself (andyour product) is to deride the champ, cast aspersions atthe champion’s methodology and then coincidentally in-troduce a quick and easy way to achieve better results.Call us stodgy conservatives but we like to keep both feetsolidly grounded in the twin pillars of effectiveness andhealth. So as you read the high-gloss muscle mags stuffedwith Penthouse Pets and Playboy bunnies masqueradingas bodybuilders, and as you come across the latest fad ofthe month, hyped with outrageous claims and unverifi-able science, remember that the old ways are old becausethey are effective. If they weren’t, the old products andsystems would die like the dinosaurs. Yet perceptive, in-telligent bodybuilders in each succeeding generation studyand embrace the ancient and effective bodybuilding truththat a low-fat, high-protein diet when combined with highintensity weight training works! This philosophy is theheart and soul of bodybuilding. It always has been and italways will be. So use your common sense and just sayno to the high fat madness! Your heart and arteries willlove you for your wise and sensible decision!

Until Next Month,

John Parrillo

○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○

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Bob Cicherillo is a name that body-building experts remember and wonder,“wow, what genetics, what promise,what ever happened to him?” Bob rosequickly and then faded from view. Partof it stemmed from Cicherillo’s homebase of Rochester, New York – not ex-actly Venice Beach. He never quit train-ing though he self-admittedly lostsome fire and passion for big-time, 24/7/365, bodybuilding.Now he’s back with two contestsunder his belt since his “come-back”, a win at his N.P.C. qualifierand a solid second place at thetoughest amateur physique con-test in the country, the N.P.C.Nationals. Bob C. has reenteredthe fast and fickle world of com-petitive bodybuilding with abang. Cicherillo has been body-building for 22 of his 34-years. Hefeels he is closer than ever tophysically perfecting his geneticpotential.

It has been a long haul andwhen we talked he recalled hisroots in a most introspective man-ner: “You know how some kidstake up weight training to excel atother sports? Football, track, bas-ketball, etc., well I was odd. Fromday one I wanted to be a body-builder!” The dark-haired Italiankid, tall and lanky, naturally idol-ized the Italian Giant, LouFerrigno, who at the time seemedto be everywhere: TV, magazinesand movies. “I got the bodybuild-ing bug when the TV series The Incred-ible Hulk was at its peak of popularity.Lou was such an inspiration. He wasmonstrously big, yet shapely and pro-portional. I loved to see him transformon that corny TV show each week. Itinspired me, made me train like crazy, Iwas determined to get that big.” Quite arole model: green, having a perpetual

bad hair day yet The Incredible Hulkstruck fear into the bad guys and in-spired a 12-year old kid in Rochester tobecome a bodybuilder straight away.“My workouts were Hulk-inspired andI read every Ferrigno routine in everymuscle mag I could lay my hands on. Iate like a horse and grew like a weed.”

Within a few short years youngCicherillo (chick-a-rillo for you hooked-on-phonics types) was hulking-out onthe local and regional competition andbegan searching for bigger, greener pas-tures. By the time he was 22-years oldhe was considered one of the best youngbodybuilding prospects in the country.This was at a time when a fabulous crop

of future dominators were beginning toemerge: Flex Wheeler, Kevin Levrone,Chris Cormier, Aaron Baker, DavidDearth, Mike Mattarazzo and Phil Hill,to name a gifted few. All these mencame onto the bodybuilding scene ataround this same time, and the competi-tion amongst them was fierce! Bob was

as gifted as any of them, pos-sessing yard-wide shoulders,ultra-narrow hips, a wasp-likewaist, great flaring thighs and setof diamond calves that were pa-rental genetic gifts. All of thesetalents culminated in an overallvictory at the 1987 Jr. NationalChampionships in Toledo, Ohio,and propelled him into the spot-light with numberous covershots, articels and assuredpedictions of a pro card.

In a recent moment of self-analysis and reflection he cri-tiqued himself as a youngster. “Iwas extremely wide when viewedfrom the front or rear, had supersymmetry but needed some moremuscularity and thickness whenviewed from the side.” In 1989,at the ripe-old age of 23, he hadhis best year, taking second atthe USA and fourth in the hotlycontested North Americans. Herefused to move to Los Ange-les, thereby foregoing all thosejuicy “big-time”contracts and lu-crative spur-of-the-momentphoto shoots that provide in-valuable publicity for a rising star.

In retrospect this stalled his career.Cicherillo then blew a disc in his

back (L-5) while playing baseball. Yep,neither 600-pound deadlifts, 250-poundpower cleans, 300-pound rows or 150-pound one arm rows could destroy hisnuclear attack-proof back, but swing-ing a 28-ounce Louisville Slugger in apick-up baseball game put Bob out of

Par

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by Marty Gallagher


Bob Cicherillo has used and en-dorsed Parrillo products for thepast decade.

bodybuilding for nearly two years.During the surgical ordeal, an inevitableperiod of reflection arose. Cicherillothought long and hard and in the endreaffirmed his commitment to bodybuild-ing. He rethought his approach to thesport and re-evaluated his dieting. All ofit timely, after all he was 33-years old, andhad been in his own words, “coasting”for the last five years. During this timeBob never got out of shape but nevertruly got into shape, preferring to staylean and large but never getting slicedand shredded. In the meantime, he builtan impressive list of personal training cli-ents and became a busy and popular busi-nessman in his hometown of Rochester.

Still, he felt in the deepest recessesof his heart that his bodybuilding ambi-tions were unfulfilled. He still had body-building aspirations yet unobtained. Hedecided to come off his back surgery,undergo a slow, methodical rehabilita-tion and look to enter a serious contestin the summer of 1999. All that nice mod-eration got tossed out the third floorhospital window when a hardcore train-ing partner, Greg Farah, came by to visit,

“So what you gonna do?” Gregasked. “Become another has been thatnever was?” Greg was referencing an-other top youngster that never fulfilledhis initial promise.

Bob proceeded to detail his com-plex, long-term rehabilitative game plan.Greg listened intently.

“In my opinion Bob,” Greg said,“You need to forget about all this long-term rehabilitative BS, pick a damn con-test in 14-weeks and go for it. You’ll beeligible for social security by the time youget all you rehabilitative ducks in a row.”

Cicherillo was shocked but some-thing about the simple, immediate logicexcited the hell out of him. After leav-ing the hospital Bob Cicherillo threwhimself into contest preparation imme-diately. He had exactly 12-weeks untilthe N.P.C. nationals, the biggest, mostimportant amateur contest in the coun-try and he had to re-qualify to boot. Heand Wild Man Greg commenced mega-ton training immediately. Wise? Smart?Prudent? Safe? Hell No! But life on therazor’s edge, though risky, is always ex-

citing. After re-qualifying in Dallas,Bob C. entered the NPC Nationalsand took second to none other thanKing Kamali, another Parrillo-Pow-ered bodybuilding Terminator.

“Kamali was huge for the class,tight and the best poser in the show– maybe one of the best of all time.And it was my luck to follow him atthe night show. He had just done hisrobotic, hip-hop, techno-beat routineand the house was going crazy – plushe had about 100 guys in the audi-ence with Kamali Tee shirts. The twoexpediters who signaled me it was myturn to pose kinda looked at me witha ‘it sucks to be you’ smirk.”Cicherillo’s laugh was infectious ashe reminded himself of another pos-ing goof from years gone by.

“Phil Hill was a monster body-builder from ten years ago (whatever happened to him?). Hehad a great body and incred-ible grace as a poser. He wouldconclude his routine by doingthe splits long before Flex madeit his signature move. Any-way, Hill and I were the last twoposers and he goes out andknocks them dead by doing adramatic, building routine toBarbara Striesand’s “Some-day”. Phil hits the routine ab-solutely perfectly and the au-dience comes out of their seatsgiving him a standing ovation.My turn. I was freaking out. Ihad also chosen to pose to

BOB CICHERILLO: REBIRTH OF A BODYBUILDER

“Someday” by Barbara Striesand.What were the odds of this hap-pening? I ran over to the DJ andtore my tape out of his hand andtold him to pick something funkyand upbeat right away! The lookin his eyes told him I was a psycho.I took second and in retrospect it’sfunny as hell but at the time it wasa nightmare.”

Bob intends to compete thisAugust at the NPC USA Body-building Championships to be heldin Las Vegas. “I really feel chargedup after my showing at the NPCNationals. I can come in 10% bet-ter.” If he does, all you youngbodybuilders better pack a lunch,it might be a long day for you!

Pretty standard fare followingthe big, strong bodybuilding dic-tum that if you train really intensely

with huge weights and useforced reps, a muscle can onlyhandle such a pounding oncea week. Of course mere mor-tals who might only squat 50%of what the 270-poundCicherillo uses might be ableto squeeze in a second leg day(or back or arm session).There is a connection betweenfrequency and poundage.You can squat 200-pounds us-ing 100% effort and I mightsquat 400-pounds using thesame 100% effort. You can andshould squat more often thanI. On the other hand I should

MONDAY shouldersTUESDAY legs (thighs & hamstrings)WEDNESDAY chest & calvesTHURSDAY back & trapsFRIDAY arms (biceps & triceps)SATURDAY OFFSUNDAY OFF

TRAINING SPLIT


BOB CICHERILLO: REBIRTH OF A BODYBUILDER

squat more often than an 800-poundsquatter, and believe me they’re outthere! Bob sums it up concisely, “Youknow Marty and I know that the train-ing is the training – we’ve been doingthat for so long we could do it in oursleep – it’s the ‘outside the gym’ ac-

MEAL 1 9-16 egg whites, large oatmealMEAL 2 Parrillo Optimized Whey™ shakeMEAL 3 12 oz. of chicken, 1.5 cups brown rice, saladMEAL 4 Parrillo Optimized Whey™ (post workout)MEAL 5 Steak, baked potato, saladMEAL 6 10 egg whites, Parrillo Optimized Whey™ shake

tivities that make the difference. That iswhere the methods have gone space age.”

NUTRITIONThis is surely one of the ‘outside the

gym’ areas Bob refers to. “Remember theold days of meat and water and nothingelse? Jeez, those were the days . . . If youcouldn’t hack that diet you couldn’t be-come a bodybuilder and those 12-weeksdiets were like Rites of Passage.” Nowa-days with space age nutritional products,heavy-duty science and decades ofhardcore empirical data to guide us, diet-ing is less arduous but infinitely morecomplex. “There was a time in the middleof my career where it seemed the more Igot away from proven strategies and gotmore into exotic and hi-tech products, theworse I got! I had to get back to basics.”

“I love Parrillo products and haveused John’s supplements for years: Par-rillo Sport Nutrition Bars™, CapTri®, Op-timized Whey Protein Powder™ . . . plushis capsules and tablets. John’s supple-ments have a reputation for qualityamong the professional level bodybuild-ers I know. Guys whose livelihood de-pends on how good they look use Par-rillo. When your bread and butter de-pends in part on the nutritional supple-ments you take, second best just won’tcut it!”

“My goal is to keep my size and pro-portionality but achieve a degree of hard-ness I have never quite been able toachieve in competition. George Farah, myindispensable training partner and friend,feels that with some of these modernmethods we’ll be able to “dial me in” to a2.5% to 3% bodyfat range. Weighing afull 225 I would be very competitive. Thelast three days before the show has beenwhere I have lost sharpness. WithGeorge’s help I will loose that “soft fo-cus” look that has plagued me in the

FOOD FOR A DAY

past. John Paddock, my indispensablebusiness partner and friend, has allowedme to pursue my competitive goals.With the backing of my business part-ner Jon Paddock’s and my training part-ner George Farah’s help, I know that Iwill achieve my best condition ever!”



Anyone who has ever wit-nessed a top athlete up-close asthey ply their trade will attest to theincredible focus and concentrationchampions exhibit. Both in trainingand competition a top athlete willdemonstrate an ability to becometotally absorbed in the athletic taskat hand. This ability to zero-in, tothoroughly immerse oneself, is afunction of the mind and originatesin the brain of the athlete. Pros withyears of training and competing canliterally will themselves to perform“over-their-head”; to go past therealistic limits and capacities of theirphysical equipment. Through sheerforce of will power certain athletescan command their bodies to ven-

ture past the physical limits. A prop-erly trained mind allows the athleteto flip the mental equivalent of a ni-trous oxide switch and blast pastthe physical red line.

Miraculous athletic feats occuror the athlete’s body blows apart.Bad things can happen to those whotaunt the red line. Jocks call it ‘ac-cessing the zone’. You access theZone through mind manipulation;psyche techniques. Ed Coan is apsyche master. Ed can generate amental hurricane inside his head in2-minutes flat and then redirect thisharnessed mind-fury at a loadedbarbell. Ed’s psyche-up techniqueis equivalent to hurricane gale forcein intensity.

“Powerlifting requires twodistinct types of mind set. Thefirst type of mind power is long-term discipline. Long-term disci-pline is daily, weekly, monthly andyearly adherence to the propertraining, nutrition and lifestylechoices. To succeed inpowerlifting you need to be me-thodical. This is a learned mentaltrait. If you have a lazy mind set,you will have lackadaisical train-ing sessions yielding lame results.The second variety of mind poweris the ability to psyche yourself upfor an all out effort. This is alearned mental attitude that im-proves with repeated practice andsubdivides into two parts.

In the first part, I actually runa movie inside my head prior to abig lift. In the movie, I visualizemyself doing the about-to-happenlift using perfect technique. It isas if someone was filming me froma distance and I’m lookingthrough the viewfinder at myself.I see myself lift the weight in crisp,perfect style. Detail is everything.

After twenty years I producea very detailed internal visualiza-tion. I see myself wearing exactlywhat I have on, how high mysocks are pulled, what the equip-ment looks like loaded and ready.I see every minute detail of the gym,down to where the chalk box is po-sitioned, who the spotters are andwhat they are wearing.

by Marty GallagherTr

aini

ng W

ith C

oan THE MAN, THE MYTH,

THE METHODEd Coan: The Mind of A Champion

Ever wonder about the mental state of aman who squats over 1,000-pounds, benchpresses 585 and deadlifts over 900?


THE MAN, THE MYTH, THE METHOD

In my movie I watch myselfwalk to the bar, position myself andtake control of the weight. I then ex-ecute the perfect lift with perfecttechnique. I experience how light thepoundage feels. It always feels lightand I always power up the lift in ex-plosive fashion. If it is a rep set, I doevery rep in my mind. I will visualize,open my eyes, stand up and put onmy gear. Keeping a clear head, I pur-posefully speed up my breathing.When my name is called to lift I ex-perience a controlled rage as hor-mones accelerate my heart rate. I getangry, really angry. I feel as thoughelectricity is coursing through mybody as I wrap my hands around thebarbell. I have already conquered theweight in my mind, my body rages,and I have no fear. Let’s get it on!”

The brain can be trained and im-proved for athletics. Famed psy-chologist Howard Gardner identifiedtraits common among genius individu-als in his book Creating Minds.Gardner recognizes that genius canexpress itself in many forms. Certainmanifestations of genius are purelymental. Einstein and Freud are menwho expressed their genius in a purelymental realm. Genius can also ex-press itself in a blend of both themental and the physical. PabloPicasso and Igor Stravinsky concep-tualized their art mentally, then pro-duced it through the physicality of theirhands and fingers. Gardner recognizesthat some individuals display geniuspurely through physical expression.Waslaw Nijinsky, Martha Graham andMichael Jordan all exemplify physicalgenius. Ed Coan belongs in this cat-egory: genius, manifested physically andathletically. To order The Man, TheMyth, The Method contact QuadsGym at 708-862-9779.


by John Parrillo

HYPER-RECOVERY:THE SECRET TO BIG-TIME GAINS!

You have to have the energy totrain with non stop intensity. You haveto have the stamina to work out everyday, hard and heavy! And, you have tohave the guts to push your muscles tothe max on every rep of every set. To doall of this, you need to put your body in astate known as hyper-recovery. Hyper-recovery is the ability to recuperatequickly and be perpetually ready for thenext killer workout each and every timeyou hit the gym. Hyper-recovery is theability to extend your energy, increaseyour endurance and boost your body’srecuperative powers. When you possesshyper-recovery you have the stamina totrain at full capacity and recover com-pletely and quickly from all those highintensity weight workouts and aerobicsessions. So how do you obtain the amaz-ing attribute known as hyper-recovery? The first step in achieving hyper-recov-ery is establishing a base of proper nutri-tion. I recommend you eat a high-caloriediet, ingesting up to 10,000 calories a day,divided among five, six, or more mealsdaily. Space these meals two to threehours apart and make sure they are con-structed with the proper combination of“clean” (no fat/sugar) foods at each meal.At Parrillo we recommend each feeding

contain a mixture of lean protein, fibrousvegetables and natural complex carbohy-drates. In addition, increase your nutri-ent density by using lots of quality Par-rillo nutritional supplements to roundout the balance. The continuous avail-ability of food keeps your body in astate of positive nitrogen balance, theoptimal metabolic state for promotinggrowth and speeding up recovery. Con-tinual good eating provides a concretefoundation to support the high inten-sity weight training and aerobics nec-essary for stimulating muscular growth. Assuming that the calories are“clean” and the training intense, addi-tional calories have been scientificallyproven to stimulate the growth of fat-free mass. When subjects were fed anadditional 900 to 1800 calories a dayusing a mixed diet, their fat-free, leanmuscle mass increased by an averageof nearly four pounds in just threeweeks - and that was with light activityonly! Just imagine how much more youcan gain using one of our high inten-sity weight training routines. (1) Ourown experience in preparing championbodybuilders has shown that hardtraining, supported by big eating,grows fat free mass at an amazing rate.By adding to this solid nutritional foun-dation high potency Parrillo supple-ments, taken at specific times during theday, results will be further magnified.At Parrillo Performance, we recommendthe following supplements, taken ac-cording to this optimized schedule: Upon arising take several of our En-hanced GH Formula™ capsules on anempty stomach. Enhanced GH™ con-tains arginine pyroglutamate and lysinemonohydrochloride, a very effectiveoral combination of amino acids shownto effectively elevate the body’s levelsof growth hormone. Growth hormoneis the most anabolic of human hor-

mones and promotes growth and repairof body tissues. Because your metabolism is con-stantly at work, I advise you takesupplements throughout the day andalways take a specific selection withyour meals. To get the maximum ben-efit and value for your money, spreadyour supplement intake throughout theday into roughly equal proportions. Ifyou take all of your supplements in themorning and work out that afternoon,very few nutrients from that early morn-ing nutritional barrage will remain foruse during training. As your body di-gests the steady stream of food andtargeted, supplemental nutrientsthroughout the day, healing nutrientsare relayed via the bloodstream allow-ing your cells to experience the fabledhyper-recovery.

Some Parrillo Supplements should betaken with meals:

• Essential Vitamin Formula™

Contains vitamins and antioxidantssuch as vitamin C, vitamin E, andbeta-carotene, all of which helpsfend off disease-causing free radi-cals. Free radicals can be generatedby exercise and are bad news! Vita-mins act as catalysts for controllinggrowth and repair. Take one with ev-ery meal.


HYPER-RECOVERY: THE SECRET TO BIG-TIME GAINS!

• Mineral-Electrolyte Formula™

This super supplement contains miner-als and electrolytes involved in metabo-lism, energy production, formation ofbody structures, maintenance of properfluid balance and other vital functions.Take one with every meal.

• Liver Amino Formula™

Loaded with nutrients like heme iron, whichenhances oxygen transport and utilization,4-time national powerlifting champion SteveHampton loves these and will take 60 perday. An oldie but a goodie, these tabletsare inexpensive and incredibly effective.Take 5-8 with each meal.

• Ultimate Amino Formula™

Formulated with 17 amino acids, all in-volved in muscular growth and repair.These nutrients are especially benefi-cial when you are dieting hard for theripped-to-shreds look, yet need to main-tain the intensity of your muscle-build-ing weight sessions. Take two with eachmeal.

• Muscle Amino Formula™

This amino acid cocktail contains a concen-tration of branched-chain amino acids(BCAAs) and is made expressly for promot-ing muscle growth. Research indicates thatconsuming BCAAs before or during endur-ance training may decrease the rate of pro-tein degradation in the muscle. BCAA’s im-proves both mental and physical perfor-mance - plus it spares muscular glycogenstores. This means you can train longerand harder. (2) Take two or more with eachmeal or several before and after workouts.

The three amino acid formula-tions should be taken with meals becausethey require insulin activity to move theminto the muscle. The digestion ofcarbohydrates triggers their effectiveness.

Here are some otherParrillo Products not dependent onmeal consumption:

• Advanced Lipotropic Formula™

Formulated with l-carnitine, B vitamins,betaine HCL, biotin, choline, and inosi-tol, these nutrients are used to stimulatefat mobilization and gently speed-up themetabolism, naturally. Take one to twocapsules with each meal.

• CapTri ®

This is our revolutionary medium chainfatty acid oil. This magic supplement canprovide extra calories for gaining mass orprovide a carb substitute for pre-contestbodybuilders intent on obtaining superlow bodyfat levels. Amazingly, this high-density source of “clean” calories is amagnificent cooking agent and allows thebodybuilder to fry foods using the MCToil as you would any oil. Dieting wasnever easier than with CapTri®! Use upto two tablespoons with each meal.

• Evening Primrose Oil 1000™

This gel capsule helps your body wardoff stress and the side effects of seriouslow fat, dieting. Packed with essentialfatty acids, Evening Primrose promoteshealthful dieting. Take two to three cap-sules daily

Hyper-recovery is the ability to recuperate quickly and be perpetually ready for the nextkiller workout each and every time you hit the gym. Hyper-recovery is the ability toextend your energy, increase your endurance and boost your body’s recuperative powers.


HYPER-RECOVERY: THE SECRET TO BIG-TIME GAINS!

• Parrillo Bars™ – All types and vari-eties, these power-packed bars are greatif you have to eat on the run. Or savorthem for desert after a regular meal.Champion athletes and ordinary folks use these bars. They are ready to beconsumed under any circumstance.

*Parrillo TipAbout 30 minutes before a workout takea few Max Endurance Formula™, whichcontain inosine, l-phenylalanine, d-phenylalanine, ferulic acid (FRAC), andmagnesium and potassium aspartates.These nutrients help enhance stamina,aid mental concentration and can in-crease pain tolerance. During the work-outs, sip a carbohydrate beverage suchas ProCarb Formula™. This will provideyou a source of carbohydrate thatspares muscle glycogen. With glyco-gen spared, fatigue is delayed. After training muscles are most re-ceptive to synthesizing new glycogen.Within the first hour after exercise takea liquid carbohydrate/protein beverage.Mix our Optimized Whey Protein™ orHi-Protein Powder™ with Pro Carb™, or

try our pre-mixed post-workout smartbomb drink: 50/50 Plus Powder™. Fire aParrillo Sport Supplement Bar™ down ifyou are in a pinch for time. Research indicates that a post-ex-ercise meal (or feeding, or drink) ofprotein and carbohydrates mixed,stimulates the rapid synthesis of gly-cogen and creates a hormonal envi-ronment conducive to muscle growth.(3,4) So consume a protein/carbcombo immediately after your work-out. Continue to take in approximately100 grams of carbohydrates everytwo hours following your workout(5).Shoot for 600 grams of carbs ingestedwithin 24 hours after your workout.(6)

••••• Before bedtime:Take Enhanced GH Formula™ on anempty stomach before retiring. BecauseGH levels are naturally high at night,evening supplementation is a logicalmove to accompany this natural pro-cess. Also take a handful of Liver AminoFormula™ tabs; these will dissolve asyou sleep and release 1.5 grams of qual-ity protein per tab into your slumber-ing bloodstream. A wise move.

Too many bodybuilders makethe mistake of trying to train hard with-out the proper nutritional support. Itdoesn’t matter how intensely you train

if you cannot recover from the workoutyou are spinning your wheels. Poorrecovery is the result of being under-nourished. The better your nutritionand supplementation, the harder andlonger you can train—and the moremuscular you can get. That’s whathyper-recovery is all about. As ath-letes and bodybuilders learn the valueof hyper-recovery, we’ll see a new gen-eration of super athletes—bodybuild-ers much bigger, stronger, more muscu-lar and ripped than anything we’ve everseen!

For more information on thecomplete line of Parrillo Performancesupplements and the Parrillo Perfor-mance Nutrition and Training pro-grams, call 1-800-344-3404 to order, or513-531-1311 for informatio. Or log onto our web site at www.parrillo.com.

References1. Kreider, RB. 1999. Dietary

supplements and the promotion ofmuscle growth with resistance exer-cise. Sports Medicine. 27: 97-110.

2. Mero, A. 1999. Leucinesupplementation and intensive train-ing. Sports Medicine 27: 347-358.

3. Chandler, RM. 1994. Di-etary supplements affect the anabolichormones after weight-training exer-cise. Journal of Applied Physiology76: 839-845.

4. Zawadzki, KM, et al. 1992.Carbohydrate-protein complex in-creases the rate of muscle glycogenstorage after exercise. Journal of Ap-plied Physiology 72: 1854-1859.

5. Burke, LM. 1997. Nutritionfor post-exercise recovery. Interna-tional Journal of Sports Nutrition. 1:214-224.

6. Coyle, EF. 1991. Timing andmethod of increased carbohydrate in-take to cope with heavy training, com-petition and recovery. Journal of SportsSciences 9 Spec No: 29-51.

The better your nu-trition and supple-mentation, theharder and longeryou can train—andthe more muscularyou can get.

Too many bodybuild-ers make the mistakeof trying to train hardwithout the propernutritional support.It doesn’t matterhow intensely youtrain if you cannotrecover from theworkout.

So what are you going to get with the ParrilloPersonal Training Certification Program?

The Parrillo Certified Personal Trainer Manual: A comprehen-sive study guide to take the Parrillo Certification test. This manualcovers nutrition, anatomy, physiology, training techniques, body-type specific training, stretching, etc.. This is a culmination ofyears of training and research by John Parrillo and the ParrilloPerformance staff. In addition to all of that valuable information,you get the Parrillo Computer Nutrition Program CD, Version 2.The Parrillo Computer Nutrition Program, CD version 2 is themost effective way to create diets for personal and client use. Thenew version contains: Pre-loaded database with large food nu-tritional values and comprehensive caloric tables. Easy compu-tation of daily protein, fat, carb and calorie ingestion, food sortcapabilities, customize daily, weekly and monthly diets then printand analyze results, pre-loaded nutritional supplementation val-ues, CapTri® cookbook recipes included on the food selectionoptions, lock value on protein, fat, carbs when utilizing thecustomization mode, protein to carb ratio indicator, metabolicformula customization feature, create and combine grocery listsfor dieting, an Adobe Acrobat® version of the Sports NutritionGuide and the CapTri® cookbook and much, much more.

So why become a Parrillo Certified Personal Trainer? You know that John Parrillo and Parrillo Performance are theforemost authorities on sports nutrition, training and fitness. That20 years of knowledge and research will be part of your arsenal.As a Parrillo Certified Personal trainer not only are you outthere training clients and changing lives, but we are there withyou every step of the way. If your client has a problem that you areunable to address, you have an instant ally in the manual or bycalling Parrillo Performance direct. That backing is going tomean increased trust from your clients and improved word ofmouth recommendations.The core of the personal trainer’s marketing. In addition, Parrillo Performance provides you with qualitysupplements that you , as the trainer, will be able to sell to yourclients for additional income*. Not only do you get the extraincome from supplement sales, but by using the Parrillo line ofsupplements, your clients will yield results that were thought tobe impossible. Because Parrillo Performance supplements arethe highest quality supplements available.

How do I become a Parrillo Certified Personal Trainer? Simple. Call our 800 number at 800-344-3404 and ask to findout when the next testing appointments will be held and where.Once you have determined that there will be a testing site nearyou, purchase the program for $349.00. This is a non-refundableitem so make sure that all of your questions are answered beforeyour purchase of this program.By attending the seminar and testing site you will be eligible tobecome a certified personal trainer. However, YOU MUST PASSTHE TEST BY RECEIVING A SCORE OF 80% OR HIGHER. If youdo not pass the first test, you will be eligible to take the test againas often as required to pass.

The Test The Parrillo Certification Program test will consist of 10 sec-tions and an essay involving 2 case studies. Each section containsmultiple choice, essay, matching and definitions. Each test will begraded by the tester and other staff. Results will be mailed to eachindividual along with Parrillo Certification Program diploma.

Marketing Availability Parrillo Performance, Inc. will provide trainers with self-pro-moting materials such as a Parrillo Performance T-shirt, hats, jack-ets and Parrillo Performance skinfold calipers. In addition, eachtrainer will receive the marketing tool of all marketing tools, theParrillo Performance Press, each month. The quantity can be de-cided by the individual trainer according to their needs. In addi-tion, John Parrillo and other Parrillo Performance staff will beavailable for seminars and guest appearances. Fees shall be in-curred by the trainer or facility that will be visited.

Further Education Parrillo Performance will have a further education process, orMasters program. This program may not be for everyone. Details ofthis program will be provided at each testing site and can be re-ceived upon request at any time by calling the Parrillo Perfor-mance, Inc. main office.

Continuing Education Continuing education will be required. A process of receivingpoints by either attending seminars involving Parrillo Performance,completing and returning continued education packets, or by sub-mitting research for review by Parrillo Performance. You will berequired to accumulate 10 points every 2 years to retain you certi-fication after the initial 2 years of being certified.

Insurance We have searched high and low for the most economical, yethighest coverage available in the country. We have come into con-tact with a company called: C.M. Meiers Company, Inc. 17555Ventura Blvd. Suite 201Encino, CA 91316 Ph: 818-986-7105 Fax: 818-986-2828http://www.primenet.com/~cmmins/afaaform.html

The cost of this program is$170.00 for $1,000,000.00 coverage or$149.00 for $500,000.00 coverage.

We recommend that all applicants to the Parrillo Certified Per-sonal Trainer Program be insured. If not by this company, then bysome company. Insurance is an absolute must in the case that some-one would be injured and blame you or your facility. IT IS ABSO-LUTELY IMPERATIVE THAT YOU BECOME INSURED!

* Supplement sales are subject to approval by training facility and ParrilloPerformance, Inc. Parrillo Performance, Inc. reserves the right to refuse salesauthorization.

PARRILLO CERTIFIED TRAINING PROGRAM


WHO SWHO SWHO SWHO SWHO SAAAAAYS AEROBIC TRAININGYS AEROBIC TRAININGYS AEROBIC TRAININGYS AEROBIC TRAININGYS AEROBIC TRAININGNEEDS TO BE BORING?NEEDS TO BE BORING?NEEDS TO BE BORING?NEEDS TO BE BORING?NEEDS TO BE BORING?

Ask

Col

leen

byColleen Fisher as told to Marty Gallagher

First off, in my humble opinion,regular practice of some type of aerobicexercise is an absolute necessity in or-der to optimize the degree and rate ofphysical progress. After all, we all seekthe same thing: we want to strip awayexcess bodyfat while we build muscle.The way that we achieve these titanictwin goals is to weight train, utilize ahigh-protein, low fat, moderate carbo-hydrate diet and lastly (but not least)perform regular cardiovascular training.Commonly called aerobics, cardiovas-cular training, when performed in con-junction with a tight diet, will burn fatoff of any physique. Physiologically,regular aerobic training, assuming it isintense enough, sustained enough, anddone with methodical regularity, willoxidize adipose tissue compartmental-ized in fat storage. The body, particu-larly when it is low in stored-up carbo-hydrates (glycogen), will turn to its nextfavored fuel, bodyfat. When carbohy-drates are depleted, the human metabo-lism will use fat stored by the body.

On account of this cutting-edgephysiologic postulation, 99% of thecurrent crop of competition level body-builders do their aerobics immediatelyupon arising and before eating break-fast. By performing a serious aerobicsession on top of an empty stomach(carb depleted from the long sleep) thechamps know that they will burn fat offat an astonishing rate. Aerobic timing,as it relates to eating, becomes a criticalcomponent in optimizing the aerobicportion of the fitness puzzle. The vastmajority of folks (at least the sane ones)find aerobic training somewhat boring.And with good reason: repetitive aero-bics done in the suffocating confinesof the local gym on a one-dimensionalexercise machine can be boring.

Generally speaking, a long aero-bics session is better than a short one.Top professional physique athletes willdo aerobics for an hour per session sixdays a week and twice a day to bootbefore an important competition. Thirtyminutes of puffy, sweaty aerobics donethree to six times weekly would be agood average for most serious body-builders. Typically, aerobic training isdone on a one-dimensional aerobic ma-chine that works the legs to the exclu-sion of the other limbs, usually in a tightlittle mechanical circle or groove. Thisis the equivalent of doing nothing butconcentration curls. All the different sta-tionary bikes, stair stepper devices andtreadmills are prime examples of “legonly” aerobic exercise that dilutes re-sults. Having the trainee perform thou-sands of reps within a very tight, smalland precise biomechanical groove is in-effectual and boring! Perform aerobicsreligiously and further do some aerobicwork outside the gym. True, I use anexercise bike, stair stepper and tread-mill each week but not exclusively andnever to the point of dreading it. Vari-ety truly is the spice of life and neverwas that cliché more accurate than in

aerobic training. I love to get outdoorsand engage in some sweaty, intenseaerobic training, especially on week-ends. And so should you!

I do two or three ultra-active, calo-rie-consuming, heart rate stimulating,outdoor activities each and every week.I will alternate different activities de-pending upon climate and season. Inthe mild weather, I ride a bike outside. Ilive in rural Washington State and dowe ever have a lot of hills! Every niceweekend that time and circumstance per-mit, I will ride over the hills and throughthe valleys for a solid hour. I typicallywill cover twenty to thirty miles, depend-ing on the route we have staked out.My husband and 72-year old mother,along with a whole gaggle of local bik-ers, will often do an “all-day” bike rideof fifty miles, which takes three to fourhours. What a fabulous way to spend aperfect spring afternoon: taking a bikeride along side the splendiferous beautyof the hills, mountains, valleys, streamsand ocean of the Pacific Northwest. Allthe while obtaining the benefits be-stowed by performing high-intensityaerobic work that flushes and strength-ens the cardiovascular system. Momand I eat Parrillo Bars™ along the wayand have introduced all the local long-distance bikers to these powerhousebars. Mom and I will also take a handful


WHO SAYS AEROBIC TRAINING NEEDS TO BE BORING?

of Max Endurance Formula™ capsules45-minutes before setting out on a cross-country adventure.

Potassium and Magnesium As-partate, taken prior to a high-intensityaerobic session have been shown indouble-blind studies to improve the

ability of the body to clear the blood-stream of toxins quicker and more effi-ciently. Theoretically, by ingesting qual-ity aspartic acid salts before the work-out, you will be able to go longer andharder due to improved detoxificationcapacity. I find this to be true and no-tice a difference if I forget to take myMax Endurance Formula™ tabs before a30 to 50-miler. If I forget the ParrilloBars™ I have got to turn around andride back home to get them. For mybike partners and myself their suste-nance is critical to mid-flight refueling.Plus, my biking buddies would be putin a foul mood if deprived of their Par-rillo Bars™. Biking in Washington is harduphill and fast and scary downhill. Thetraining effect is one of alternating hardpushing to crest the long, difficult hillsthen quickly into a fast downhill run inwhich you try and catch your breath (andkeep under control without crashing;these people ride fast). Then you hit thenext monster grade and begin again. Whata thrilling way to get the cardio compo-nent of your fitness program.

Come winter, we travel over toMom’s neck of the woods and head upinto the mountains to cross-country ski.Talk about a great workout! We (Mom,Hubby and I) are soaked with sweat bythe time we complete the 5.8-mile

course, which takes a little over an hour.Actually, this type of skiing could moreaccurately be compared to inline skat-ing. The course is nearly flat for theentire way and this allows for a steadywork pace. You use your legs, armsand torso in brutal, coordinated unisonas you propel yourself along. Again,the scenery is breathtaking, the aircrisp and cleansing, and the wholething invigorating while at the sametime incredibly beneficial. You burnsome serious calories and you can lit-erally feel the fat melt. It is particularlytough for the final mile. You are hap-pily exhausted and on an endorphin-high at the end of a challenging, com-petitive, intense, 6-mile pole-and-ski.This is an incredibly effective form ofexercise; cross-country skiers haveregistered the highest VO2 maximumsever recorded. The arms are aerobically

involved as well as the legs and thismakes the exercise twice as effective asone-dimensional, leg-only gym ma-chines.

In outdoor biking and cross-country skiing you extend yourself ina way that is impossible when you arestationary biking, or using any typeof aerobic exercise machine. Haveother people doing what you’re do-ing at the same time you are doing itensures that you will push hard – muchharder than if you are sitting alone onan exer-cycle or stair stepper. That ishuman nature and it works wonders inaerobic training.

Marty laughed when I told himhorse back riding was a serious aero-bic exercise but we’ll get his stubbypowerlifter legs on a 1000-poundhorse holding a 2-point riding posi-tion for a solid hour and see if he isstill laughing. Horseback riding,

jumping horses over obstacles, is anincredibly taxing exercise. My armsare tired from guiding the huge ani-mal, my back is fatigued from the land-ings and my legs are on fire fromstanding “tall in the saddle”: buttbarely (if ever) touching the saddle.This too is an exhilarating experienceand aerobically taxing. As with out-door biking and cross-country skiing,time flashes by. The horse riding ses-sion is over, seemingly before it starts.There is some sort of weird time-com-pression that occurs when we exer-cise outdoors with this much concen-tration and intensity. Compare howquickly time passes when doing vig-orous outdoor activities to the tortur-ous drudgery of sitting on an exer-cise bike in the gym. In the gym,whether on a bike, treadmill or stairstepper, we seek distraction: read amagazine, watch the gym TV, listen toour Walkman-provided music, any-thing to distract us from the repeti-tive, boring activity we are subject-ing ourselves too. Like gerbils on atreadmill we plod on. Take a hint: get outdoors and engagein some vigorous activity. You’ll havea ton of fun and burn off a ton of fat inthe process. Has there ever been a bet-ter two-for-one deal than that?

Take a hint: get out-doors and engage insome vigorous activ-ity. You’ll have a tonof fun and burn offa ton of fat in theprocess.


by Maggie Greenwood-Robinson, Ph.D.N

aatu

ral

Wei

ght

Loss

Mira

cles

What did we ever do beforethere were sports nutrition bars?They’re convenient, nutritious, andgreat for snacking. Now it lookslike they may function as fat-burn-

ers. That’s the conclusion of at leastone study in which cyclists con-sumed either a sports bar or anequivalent amount of carbohydrateprior to performing a time trial. Thesports bar contained a mixture offat (7 grams), protein (14 grams),and carbohydrate (19 grams).When cyclists ingested the sportsbar, fat metabolism was enhancedsignificantly. The carbohydrate,however, extended the subjects’endurance. It’s not clear why thesports bar worked in this regardand more research is needed on thefat-burning aspects of such supple-ments. Nonetheless, you can stilluse sports bars to help you lose fatand build lean muscle weight.Sports bars such as the ParrilloSupplement Bars, Protein Bars,and Energy Bars can help you in-crease calories so that your me-tabolism doesn’t slow to a crawl.They’re also great as recoverysupplements, used immediately fol-

Maggie Greenwood-Robinson, Ph.D.is a certified nutrition consultantand the author or co-author of 13books in the health and fitness field.

Fat-Burning Potential ofSports Nutrition Bars

lowing a workout – feed the muscleso growth can actually take place.Unlike many bars on the market,these contain no sucrose or fruc-tose, which can be fat forming.Clearly, sports bars are an idealsupplement for active people andthe scientific and health merits ofthese supplements are just begin-ning to become known.

Maggie is the author of the newbook, Natural Weight LossMiracles. Visit her web site at:www.mgrfit.com.

ReferenceRauch, HG, et al. 1999. Effects ofingesting a sports bar versus glu-cose polymer on substrate utiliza-tion and ultra-endurance perfor-mance. International Journal ofSports Medicine. 20: 252-257.

The Parrillo Sports Nutrition Bars™, Protein Bars™ and Energy Bars™ pro-vide you with the nutrients responsible for the increased fat metabolismand energy levels mentioned in the study.

Nutrition Program ................................................ Nutrition Manual, Food Composition Guide......................................$49.9530 Diet Trac Sheets, CapTri® Manual, Supplement

Guide, and 450 Gram Deluxe Food ScaleTraining Manual ................................................. Proper Exercise Techniques, Special Fascial Stretching...................$49.95

and High Intensity RoutinesBodyStat Kit ........................................................ BodyStat Manual, 12 BodyStat Sheets, and Skinfold.......................$39.95

Calipers, Bound Separately with Leatherette CoverPerformance Package ........................................... Nutrition Program with BodyStat Kit...................................................$79.95Total Performance Package ................................. Training Manual, Nutrition Program & BodyStat Kit.....................$129.95High Performance Bodybuilding ........................ Everything the Serious Bodybuilder Needs in One Book................$15.95John Parrillo’s 50 Workout Secrets ...................... Advanced Training Tips Used By John Parrillo.................................$15.95CapTri® Cookbook .............................................. Strict Recipes Using CapTri® To Make Your Food Taste Great..........$9.95John Parrillo’s Performance Press™

...................................... 12 Monthly Information-Packed Issues (U.S.).....................................$19.95Computer Nutrition Program CD V2.0 ................ Design Your Diet at the Touch of a Button (PC only).......................$69.95

PARRILLO PERFORMANCEPARRILLO PERFORMANCEPRODUCT PRICE LISTPRODUCT PRICE LISTSUPPLEMENTSSUPPLEMENTS

PUBLICATIONSPUBLICATIONS

To Order, Call 1-800-344-3404 or (513) 531-1311

Ø

CapTri®.............................................................................................................................................. High Thermogenic Energy Source ...... 32 Fluid Ounces ... $40.00

Max Endurance Formula™........................................................................................... Nutrients for Hard Training ................. 150 Capsules ........ $30.00

Enhanced GH Formula™................................................................................................. Nutrients for Endocrine Function ........ 150 Capsules ........ $36.00

Advanced Lipotropic Formula™ ........................................................................... Nutrients for Fat Metabolism .............. 150 Capsules ........ $28.00Liver-Amino Formula™

................................................................................................... Power Packed Protein with Heme Iron 500 Tablets ........... $34.00Mineral-Electrolyte Formula™

............................................................................... Nutrients for Electrolyte Balance ........ 150 Tablets ........... $12.00Muscle Amino Formula™

.............................................................................................. Nutrients for Muscle Growth ............... 150 Capsules ........ $32.00Ultimate Amino Formula™

........................................................................................... Nutrients for Hard Dieting ................... 150 Capsules ........ $34.00Essential Vitamin Formula™

...................................................................................... Nutrients for Vitality ............................ 150 Tablets ........... $16.00Creatine Monohydrate Formula™ ....................................................................... Boosts Muscular Energy Stores ........... 300 Grams ............ $29.00Evening Primrose Oil 1000™

.................................................................................... Essential Fatty Acids ............................ 90 Gelcaps ............ $24.95Vanilla Pro-Carb Powder™

........................................................................................... Clean Carbohydrate Energy Source .... 35 Ounces ............. $24.00Chocolate Pro-Carb Powder™

.................................................................................. Clean Carbohydrate Energy Source .... 35 Ounces ............. $24.00Vanilla Hi-Protein Powder™

....................................................................................... Outstanding Functional Protein .......... 32 Ounces ............. $36.00Chocolate Hi-Protein Powder™

.............................................................................. Outstanding Functional Protein .......... 32 Ounces ............. $36.00Chocolate Malt Flavor Optimized Whey Protein™ ......................... High Biological-Value Protein ............ 28 Ounces ............. $39.95Strawberry Malt Flavor Optimized Whey Protein™

........................ High Biological-Value Protein ............ 28 Ounces ............. $39.95Vanilla Malt Flavor Optimized Whey Protein™

................................. High Biological-Value Protein ............ 28 Ounces ............. $39.95Chocolate Flavor 50/50 Plus Powder™...............Protein and Carbohydrates for Workout Recovery .. 32 Ounces ............. $32.00Milk Flavor 50/50 Plus Powder™........................Protein and Carbohydrates for Workout Recovery .. 32 Ounces ............. $32.00Orange Cream Flavor 50/50 Plus Powder™........Protein and Carbohydrates for Workout Recovery .. 32 Ounces ............. $32.00Vanilla Flavor 50/50 Plus Powder™....................Protein and Carbohydrates for Workout Recovery .. 32 Ounces ............. $32.00Parrillo Sports Nutrition Bars...............................Perfect Portable Nutrition ......................................... 12 Per Box ............ $24.00Your choice of Cappuccino, Chocolate, Layered Peanut Butter/Chocolate, Peanut Butter, or Vanilla flavor ........... .................................................................................................................................................................. Available in box quantities only.

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Parrillo Sports Nutrition Update by John Parrillo

Medium Chain TMedium Chain TMedium Chain TMedium Chain TMedium Chain Trigylceridesrigylceridesrigylceridesrigylceridesrigylceridesand the Low Carbohydrate Dietand the Low Carbohydrate Dietand the Low Carbohydrate Dietand the Low Carbohydrate Dietand the Low Carbohydrate Diet

Do you ever wonder how champion bodybuilders usemedium chain triglycerides (MCTs) in conjunction with alow carbohydrate diet in order to achieve the sliced-and-diced look? There is a sophisticated methodology usedto obtain the 5% bodyfat levels necessary to be competi-tive as a top bodybuilder. While effective, the balancedusage is tricky. Low carbohydrate diets are very popularright now and it seems like everyone is cutting back oncarbs to try and lose that last vestige of fat. For manypeople this approach works well. I think some of thesediets are too extreme in their degree of carbohydrate re-striction and we at Parrillo have used a more moderateversion with great success for years. We do things a littledifferently than the mainstream (what’s new) and a dis-cussion of carbohydrate metabolism might help to under-standing our approach and procedures.

Complex carbohydrates are a great energy source,actually the best energy source for most sports. The prob-lem many people make is eating the wrong type of carbo-hydrates. Sugar carbs and refined carbohydrates (breadand pasta for example) tend to make you fat: I hear all thepasta lovers moaning nationwide. Refined carbohydratescan make us obese but it’s a little more complicated thanyou might realize. Generally speaking, carbohydrates arenot converted into fat to a significant degree. If you over-consume carbohydrates the vast majority of the excess isstored as glycogen. In one study adult males were fed 500grams of carbohydrates in a single meal. This is an amountmost people would need two days to eat. It was found thatonly 3 grams of the 500 grams was actually converted intofat. The rest was used for energy or stored as glycogen.Don’t take this as a license to eat all the carbohydrate youwant because this is not the end of the tale.

Your body can only store a limited amount of glyco-gen, about 400 grams (more if you are fairly muscular), andafter glycogen depots are replete, excess carbohydrateswill be converted to fat. Under normal conditions verylittle carbohydrates are converted to fat due to the hugestorage capacity for glycogen we all possess. Of course, ifyou were to habitually over-consume carbohydrates thenthe story changes. If you eat too many carbohydrates,especially in the form of simple sugars or refined carbs,they will most certainly make us fat, but not on account ofglycogen spillover. So what’s going on? Carbohydrates area potent stimulus for insulin release and insulin blocks theuse of fat as fuel. If you are unable to oxidize fat as fuel thenfat is going to accumulate. This situation is referred to as“positive fat balance” and simply means you’re gaining fat.

We are not converting carbohydrates into fat rather we areunable to burn fat as fuel due to carb-released insulin.

Whatever fat you eat will be stored as body fat ifyour system is flooded with insulin. As a result of refinedcarb or sugar intake (and the resultant insulin release), fatnever will get oxidized. In this way carbohydrates indi-rectly make you fat. Simple sugars and refined carbs enterthe blood stream very rapidly and this elicits a big insulinresponse from the pancreas. Complex carbohydrates andfibrous vegetables take a lot longer to digest and there-fore have a low insulin response. The release of glucoseinto the bloodstream can be further slowed by the pres-ence of protein in a meal. Now you can understand ouropposition to eating pasta, bread or sugar products andwhy we always base our meal around a portion of protein.Fiberous and complex carbs, along with a protein portion,provide a nice balance between proper nutrition and re-sponsible insulin management.

The logic behind the reduced carbohydrate diet isrelated to insulin control. Obviously if carbs trigger insu-lin then by eliminating carbohydrates you can eliminateinsulin secretions and lose fat. Theoretically true, but atad simplistic and mighty unhealthy. Insulin prevents fatcells from releasing fatty acids. That’s bad news to thedieting bodybuilder. If the fatty acid isn’t released it can-not be burned off. A lot of people get good results fromdrastically cutting carbohydrates and the biggest resultsare obtained by people who normally eat a lot of sugar,bread and pasta carbs. When these folks cut out thosefoods their insulin levels plummet, suddenly they beginusing fat as fuel and all that blubber melts away as if bymagic! Hip-hip-hooray! The remaining question is one ofhealth. Cutting carbs across the board is a bad idea: fibercleanses the intestines, trace minerals and needed nutri-ents are lost to the carb-cutter. Scurvy and rickets wereancient diseases directly attributable to carb-deprived di-ets. “No-carb” dieting can have long-term ill effects ifused year around. So be careful.

If you eat fewer carbohydrates when contest dietingwhat should you eat instead? At Parrillo we want you tomake up those lost calories, or at least most of them, some-where somehow. Why? If carbohydrates are just cut out,the dieter loses as much muscle as body fat. Done prop-erly, a low carbohydrate diet is not necessarily a low calo-rie diet. Caloric restriction is a bad way to diet. Most folksthat simply restrict calories without regard to nutrient break-down lose a pound of muscle for every pound of fat andusually regain the bodyweight within a year. The body


MEDIUM CHAIN TRIGYLCERIDES & THE LOW CARBOHYDRATE DIET

has built-in defense mechanisms to guard against starva-tion and as far as your body is concerned, a low caloriediet is just slow starvation. In response, the body hoardsit’s fat stores – exactly what we don’t want!

It works best to supply your body with plenty ofenergy for training and recovery. But this energy neednot necessarily be carbohydrate-derived energy. If we re-duce carbohydrate intake, what should we eat instead?Medium chain triglycerides, like CapTri®, are technicallyfats, but they’re very special fats. Due to their uniquemolecular structure MCT’s are rapidly burned as fuel andhave almost no tendency to be stored as body fat. Mostfats and oils contain fatty acids that are 16 to 18 carbonatoms long. This long hydrocarbon chain makes them in-soluble in water. (You will recall oil and water don’t mix.)For this reason conventional fats follow a complicatedand somewhat circuitous metabolic pathway. When youeat a fat, such as olive oil or butter for example, the triglyc-eride molecule is taken apart by an enzyme made by thepancreas called pancreatic lipase. The fatty acids then areable to pass through the membranes of the intestinal cells.There, they are reattached to the glycerol backbone andcombine with proteins to form large molecular aggregatescalled chylomicrons.

Proteins act to help make the fat more soluble in water(like detergent) so the fats can enter the bloodstream with-out clogging up arteries. The chylomicrons enter the lym-phatic system (a series of vessels similar to veins) whichtransports tissue fluids. The chylomicrons travel throughthe lymphatic until they reach the thoracic duct in yourneck. This is where the contents of the lymphatic systementer the bloodstream. From there the fat is carried to fatcells for storage. Another lipase enzyme in the capillariesbreaks down the triglyceride again and the fatty acidsenter the fat cells for storage. They remain there until youneed to use fat as fuel. Your body will use carbohydratesas fuel as long as it can and will do so in order to savebodyfat. Adipose depots are like fuel reserves that yourbody hangs onto to for use when there is no food. As a lastresort, to ward off starvation, the body will emulsify fat fromstorage – not before. The body preferentially burns carbo-hydrates until your blood sugar starts to drop. Insulin levelsgo down and the fat cells release fatty acids to be used asfuel. You should notice this pathway of metabolism for fat isdifferent from that followed by other nutrients.

Carbohydrates and proteins do not enter the lym-phatic system but go directly into the bloodstream. All ofthe blood that leaves the small intestine is collected into abig vein called the portal vein that goes to the liver. Afteryour small intestine absorbs the protein or carbohydrate,the conglomerate goes directly to the liver where it is usedfor energy and to make vital proteins. Afterwards, the re-mainder is released into general circulation. Conventionalfats enter the bloodstream via the lymphatic system andbypass the liver. Dietary fats are preferentially stored inadipose depots before they are metabolized as fuel. MCTs,

though technically a fat, behave completely differently.Since they are more soluble in water they don’t need tobe incorporated into chylomicrons. Nor do they enter thelymphatic system. Instead, they enter the bloodstream di-rectly, like a carbohydrate, and are transported to the liverby the portal vein. MCT’s are rapidly oxidized as fuel.

Almost no medium chain triglyceride molecules es-cape the liver. The molecules are broken down into smallfragments of fatty acids called ketone bodies. These ke-tone bodies are released into the bloodstream where theyare taken up by muscles and used as fuel. Notice thatMCTs are not stored in fat cells and don’t contribute tofat accumulation. Instead they are rapidly oxidized as fuel.Best of all, they do not elicit a big insulin response. All ofthese properties taken together make CapTri® an idealsource of energy to use when you’re cutting back oncarbs. CapTri® helps you maintain a low insulin environ-ment and shifts your metabolism into a fat-burning modeinstead of a carbohydrate-burning mode. CapTri® pro-vides a replacement for reduced carbohydrates withoutreducing calories and thereby activating your body’s star-vation response. You can reduce carbohydrate cravingsand still maintain your energy level.

CapTri® works well as a salad dressing, in soups, onchili, as a barbecue sauce and so on. We have an outstand-ing CapTri® Cookbook that contains over eighty recipesand shows how to incorporate CapTri® in everything fromhomemade soups to biscuits to fried fish. Increase youruse of CapTri® gradually until you match the number ofcalories that you have reduced in carbohydrates. CapTri®

has 114 calories per tablespoon and used judiciously willmelt off the fat faster than you’d imagined possible!

References1. Baba, Bracco, and Hashim, Enhanced thermogen-

esis and diminished deposition of fat in response to over-feeding with diet

containing medium chain triglyceride. Am. J. Clin.Nutr. 35: 678-682 (1982).

2. Bach and Babayan, Medium chain triglycerides:an update. Am. J. Clin. Nutr. 36:950-962 (1982).

3. Christensen, Hagve, Gronn, and Christophersen,Beta-oxidation of medium chain (C8-C14) fatty acids stud-ied in isolated

liver cells. Biochem. et Biophys. Acta 1004: 187-195(1989).

4. Geliebter, Torbay, Bracco, Hashim, and Van Itallie,Overfeeding with medium chain triglyceride diet resultsin diminished

deposition of fat. Am. J. Clin. Nutr. 37: 1-4 (1983).5. Mascioli, Bistrian, Babayan, and Blackburn, Me-

dium chain triglycerides and structured lipids as uniquenonglucose energy sources in hyperalimentation. Lipids22: 421-423 (1987).

6. Record, Kolpek, and Rapp, Long chain versus me-dium chain length triglycerides - a review of metabolismand clinical use. Nutr. Clin. Prac. 1:129-135 (1986).



by Pavel Tasatsouline

Beyond Crunches:

Wheel:Wheel:Wheel:Wheel:Wheel:Jackknife PushupsJackknife PushupsJackknife PushupsJackknife PushupsJackknife Pushups

Bey

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One of my victims said he hoped there was an espe-cially hot spot in hell for making him do wheel jackknives! The evil wheel can be bought for $10 in most sportinggoods stores. The package shows inappropriately smil-ing ladies. Their poses are sexy rather than functional.There is a better way. Get down on your knees, the wheel in your hands.Inhale, round your back maximally, tuck you butt andchin in. Your hips should be vertical. At no point duringthe exercise should your butt be sticking out backward,or your back arched. Roll all the way down, maintaining complete control allthe way to the floor. Do not start your descent exagger-atedly slow, you will get tired prematurely and will crashbefore reaching the floor. It might be a good idea to havea spotter hold a wide belt under you hips in case you losecontrol. It is imperative that your back does not arch. Keep itrounded, or at least flat. If you can’t and the exercisehurts your lower back, you are not ready for the evilwheel. Touch the floor with your chest, and come up by tryingto round your back and simultaneously pulling with yourarms. Don’t exhale until you reach the top. Another, more difficult option is to exhale and relax onthe floor for a moment. Then inhale, round your back,and come back up to the starting position. If you can’t come up, push up with your arms andcontinue with your negatives, or the lowering half of theexercise. Eventually you will be able to reverse the movement, andone day, perhaps, even do the straight legged version of theexercise where your knees are not touching the floor! If you do not have the wheel, you can roll a barbell-or

Roll all the way down, maintain-ing complete control all the wayto the floor.

Don’t stick out that butt!Don’t arch that back!


BEYOND CRUNCHES: WHEEL: JACKKNIFE PUSHUPS

do jackknife pushups, thebrutal drill I used to abusethe recruits in Spetsnaz, theSoviet Special Operations. Stretch out on your stom-ach, arms extended, inhale,tuck your butt under, andpush up with your handsand feet. Pause on the topfor a count of three, hold-ing your breath and makingsure that your back is flator rounded. Lower yourself, exhale,and relax for a second be-fore doing another rep. Ifyou cannot keep your backproperly aligned and/or ex-perience back discomfort,do an easier version of thejackknife pushups. The difficulty of the ex-ercise can be adjusted bychanging your leverage: do-ing it on your knees is easierthan on your toes; resting onyour elbows is easier thanon your hands, especially ifyou move them closer toyour body. Or combine thetwo. Advanced people cantry the one-arm jackknifepushup, or the Spetsnazspecial, the one-arm, one-leg jackknife! I recommend gettingused to the exercise at first.Once you are used to thefeel, you can slowly in-crease repetitions and sets.The increase should begradual and handled muchlike any other lift. You wouldbe considered advanced ifyou could perform 10-15strict reps.

It might be a good idea to have aspotter hold a wide belt under yourhips in case you lose control.

If you do not have a wheel youcan roll a barbell.

Eventually you will be able to dothe straight legged version of theexercise where your knees are nottouching the floor.

The difficulty of the exercise canbe adjusted by changing your le-verage: doing it on your knees iseasier then on your toes; restingon your elbows is easier than onyour hands.

Advanced people can try the one-arm jackknife pushup, or theSpetsnaz special, the one-arm, one-leg jackknife!


by Ron HarrisH

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How are your New Year’s resolutionscoming along? Being a new millenniumI would hazard a guess that most of youhave resolved to improve your phy-siques by some measurable degree thisyear. Metaphysically speaking, whyhave the same body in the 21st centurythat you had in the 20th? As we’ve dis-cussed before, there really aren’t anymystical secrets to improving yourphysique, mostly basics backed withhard work. I bet most of you readingthis already know all the right things todo, backwards and forwards, but do youconsistently do all the right things eachand every day? Aye, there’s the ruband that’s the mystical secret! Know-ing the right thing to do and doing theright thing at the right time are criticalto triggering improvement. Most of usneed to be reminded of the right thingsoccasionally in order to stay on timeand on target. Life has a habit of beingdistracting and anyone can slip up fromtime to time. With that in mind, let’slook at some of the most common wrongthings, mistakes we are all occasion-ally guilty of in the gym.1. Using Too Much WeightWe all want to be the strongest guy orgirl in the gym and there’s nothingwrong with that. The problems comewhen we use so much weight that ei-ther our form suffers, putting us at riskfor injury, or we are unable to feel theexercise in the desired muscle or musclegroup. For building mass, stick to 8-12reps per set with a weight you can usein good form. You must be able to force-fully squeeze the target muscle on thecontraction of each rep. If you can’teven do a few reps without a spotter,it’s obviously too much weight for you.

Calm down, drop back and establish abaseline. Then build it up from there.Don’t be Hercules with a hernia.2. Not Using Enough WeightAlthough not as dangerous as usingtoo much poundage, too little resis-tance is a waste of your precious train-ing time and energy. Many people usethe right rep ranges but their last rep isno more difficult than the first to com-

plete. Think about that! How are yougoing to trigger any change in yourmuscles if the poundage is so low thatthere is no need for the target muscleto adapt? Look, we all started out withABC’s and 123’s in kindergarten, butwe didn’t stay there through highschool and college did we? Without achallenge, no growth will occur. As agood rule of thumb, the poundageshould be such that the last rep of anygiven set is barely achieved and an-other would be impossible. Only then

is the level of intensity sufficient tocause adaptation. Don’t be a pound-age wussy.3. Only Training the Upper BodyI hate to sound like a broken record,but guess what? I still see a lot of peoplein gyms perform no exercise at all fortheir legs. The most common excuseI’ve heard is “I run,” or “I ride the bike.”That’s great for your heart and theslow-twitch, endurance muscle fibers ofyour legs, but aerobic exercise does nextto nothing for building muscle. If youpersist in one-dimensional training youwill become top-heavy. Your legs willbe weak, disproportional and lackmuscle size. Is that why you work out?To be weak and look disproportional?An unbalanced physique is a sad sightto see. You’re only doing half the workyou’re supposed to and the whole ef-fect is silly looking - like a house that’sonly painted on one side. Leg trainingstimulates growth in the entire body aswell. Don’t neglect your legs.4. Over reliance on SpottersTraining partners are great, but I sug-gest that you try training by yourselfonce in a while. If you’ve been trainingwith someone who spots your everyrep for every set you may be chagrinedto discover that you aren’t quite asstrong as you thought you were. That’sbecause your favored spotter is mostlikely lifting a big percentage of theweight as you rep along. The only wayyou’ll get truly stronger is if you do theset by yourself. We’ve all seen some-one who gets tremendous help fromtheir partner on each and every rep,doing half the lifting while wearing theirspotter(s) to a frazzle. At the conclu-sion of the set, their training partner in

Ten CommonTraining MistakesNot In This Millennium!


TEN COMMON TRAINING MISTAKES

crime lies through their teeth as theysay, “it was all you, bro!” Obviously,since it takes the partner 5-minutes torecover from his spot, that’s an untruth.Watch the training partner’s eyeballsbulge, teeth grit and the carotid arteryswell from the exertion. Even on yourheaviest sets, a spotter should provideonly enough assistance for you to com-plete the final rep or two, and thenbarely enough to allow you to finishthe rep. If you can do more than 2-3forced reps, something is wrong. Lift ityourself and your gains will soar. Plus,you’re training partners will appreciateit!5. Fast Rep SpeedSome trainers seem to think that eachset is a race to see how fast they canpump out reps. Erroneously assumingthat a rapid-fire tempo is superior forbuilding muscle. Nothing could be fur-ther from the truth. Fast reps are notonly dangerous, since they tend toplace undue stress on the joints andconnective tissues, but not nearly aseffective as slow, controlled reps. I likethe old Nautilus guideline that dic-tated: “two seconds up, four secondsdown.” This emphasized the eccentric,or negative component of the repeti-tion. I further recommend taking a one-second count at the point of full con-traction and squeeze the muscle hard.That’s a real rep, one that you’ll feeldeep in the muscle tissue.6. Repeating Routines and Exercises

over and overOur bodies adapt quickly to variousforms of exercise-induced stress. Thisis particularly true of weight training.Would you do the same exercises in thesame sequence at the same pace, overand over? If you stay with any routinefor more than a month or two your bodywill no longer respond. Why shouldit? The body is incredibly adaptableand once it adapts, progress comes toa halt. Make a conscious effort to in-fuse variety into your workouts. Thereis such a wide array of equipment, exer-cises, training techniques and routinesthat there is no excuse for getting stuckin a rut for any length of time. Keepyour muscles guessing and they willhave no choice but to keep on adapt-ing and growing.

7. OvertrainingJohn Parrillo has repeatedly stated thatthere is “no such thing as overtraining,only under-eating” (and under-sleep-ing). There are, however, examples ofwhat can only be classified as overdo-ing it. Some people train every singleday for one, two, three or four hours.You shouldn’t need more than 45 to 90minutes to train per session and at veryleast take one full day off every week.If you’re feeling tired and run down orhave lost your appetite and no longerlook forward to going to the gym, oddsare you’re overtraining. Cut back on

your volume and/or you training fre-quency. Also, look at your supplementsto see if you are meeting the consider-able nutritional needs of a hard-trainingbodybuilder. We bodybuilders requirequite a bit more of certain key nutrients(like protein and carbohydrates) than theaverage person and if you train hard anddo hard cardio you will need a lot ofclean calories to recover.8. Not Warming UpWarming up is important. Not only doesit get the blood flowing and the bodytemperature up, but also warming up amuscle about to be weight trained, com-pletely and thoroughly, prevents inju-ries. I recommend that at least five min-utes of cardiovascular exercise precedeany weight training. A warm muscle ismore elastic and pliable and far less sus-ceptible to tears and rips than a coldand stiff muscle. Take your time and do

several warm-up sets, gradually increas-ing the weight each succeeding set be-fore tackling the big numbers. Most tornmuscles can be traced to either insuffi-cient warm ups, or no warm ups at all. Afew extra minutes spent warming up is asmall price to pay and a great injury in-surance policy. Anyone who has everbeen injured by rushing to a top set willtell you that emphatically.9. Avoiding Tough ExercisesWhile exercises like side laterals, legextensions, curls and the pec deck cer-tainly have an important place in yourtraining regimen, tougher movementslike overhead pressing, squats, andbench presses should always take pri-ority. Too many trainers get caught upin workouts that consist entirely of easyisolation exercises. While they maywork to failure and achieve a phenom-enal pump, such workouts will not de-liver the massive size and raw strengththat bodybuilders crave. Be sure thatevery bodypart gets at least three orfour sets per workout of a heavy, basiccompound exercise before delving intothe easier stuff. By avoiding the tougherexercises you are cheating yourself andforegoing muscle gains. And don’t liftweights my grandmother could crush(see #2).10. Lack of PreparationGreat workouts don’t just happen byaccident. People cannot expect to justpop into the gym at any given momentand have a kick-ass training session.Usually, upon arrival, they flounderaround for awhile, then, after finallystarting, moan about how they are in-explicably experiencing a lousy work-out. A little preparation will preventthis. (See my recent article, “The FiveP’s” for more on this topic) Get plentyof sleep the night before. Be sure toeat plenty of complex carbohydrates anhour or two before training. Take yoursupplements at the proper times. Fi-nally, have a good idea of exactly whatyou’ll be doing that day before youeven step foot in the gym. People whotake the time to visualize and mentallyrehearse their workouts ahead of timealmost always have more productivetraining sessions than those who donot. Take a clue from this and plan itout ahead of time!


By Cliff Sheats, M.S., Clinical Nutritionist

Nutrition 101: ProteinThe Physique Transforming Nutrient

Lean

Bod

ies

Adding more protein to your dietcan result in a remarkable physicaltransformation. Of all nutrients, pro-tein is the single most important be-cause it is found in every cell of yourbody. In fact, the word “protein”comes from a Greek word meaning“first.” Unfortunately, protein hasgotten a bad reputation over the years- a reputation it does not deserve. Pro-tein is indispensable because it playsa role in every function of the bodyand in every cell. In fact, our bodiesare constructed entirely of protein.The protein we eat is broken downinto nitrogen-containing chemicalscalled amino acids. Aminos are usedto form muscle: hemoglobin, whichcarries oxygen to cells; enzymes andhormones, which regulate all bodyprocesses; and antibodies, whichfight off infection and disease. At the cellular level, amino acidsform DNA and RNA, the nuclei-pro-teins inside the cell that control cel-lular growth and reproduction, thusgoverning all life. Interestingly, life-threatening ill-nesses such as cardiovascular dis-ease, hypertension, and diabetes

were virtually unknown among earlyhumans. It has been estimated thatthese primitive people consumedaround 3000 calories a day, with a dietthat consisted of roughly 35 percentmeat (more than twice the consump-tion of the average American), and65 percent vegetables. Their fat in-take was quite low because they ategame animals, which provided a leansource of protein(1). This is the ra-tionale for some of the faddish ‘primi-tive’ diets we have seen over the pastfew years in which champion body-builders achieve their lean look byadhering to a conjectured “caveman”diet that is heavy on meat, fish andraw vegetables. Many have swornspectacular results but the jury is stillout on the caveman diet. Amino acids found in protein are oftwo types: indispensable amino ac-ids and dispensable amino acids. Youget indispensable amino acids fromanimal sources - meat, poultry, fish,milk products and eggs. Your body iscapable of synthesizing dispensableamino acids on its own. Plant sourcesof protein such as rice, potatoes, andlegumes are lacking in one or more ofthe indispensable amino acids and bythemselves do not provide a good bal-ance. You would have to eat a pound ofpotatoes, for example, to equal the com-plete amino acid content found in asingle ounce of chicken. Many amino acids depend on vita-mins and minerals to do their jobs.One example is the amino acid me-thionine, which assists in the removalof toxins from the liver and aides inthe regeneration of liver and kidneytissue. It relies on vitamin B-6 andmagnesium for its action. Lysineworks together with vitamin C tomanufacture L-carnitine, which en-

ables muscle cells to use oxygen moreefficiently. Your body continuallytakes apart amino acids in foods andthen uses them to create new protein- in your blood, hair, fingernails andmuscles. In fact, your body cannotmanufacture protein unless all of theindispensable amino acids arepresent. Foods are graded for protein qual-ity in two ways: (1) their digestibilityand absorbability, and (2) the numberof indispensable amino acids present. Egg protein, for example, has a gradeof 100 and, as the theoretical perfectprotein. Egg protein is what all otherproteins are judged against. Any pro-tein with a grade of 70% or above isconsidered a high quality protein.Chicken and fish, for example, havescores of 75. The lean protein you eaton the Parrillo Nutrition Program is al-ways a high quality protein derivedfrom animal sources (or supplements),and a “complete protein” supplyingyou with all the indispensable aminoacids you need. High quality proteinis well utilized by the body. For ex-ample, between 90 and 95% percentof the protein from animal sources isabsorbed by the body, whereas only73% percent of the protein derivedfrom plant sources is absorbed. The lessons are simple and easy tograsp: your protein choices under thefat free-constraints of the Parrillo Nu-trition Program are:

1.) Egg whites. The whites are theleanest and healthiest portions of theegg. A surprising fact is that everytime you eat a “whole” egg, your cho-lesterol goes up 10 percent. All of thatcholesterol is concentrated in the eggyolk. Toss those high fat yolks. Eatcooked egg whites exclusively.


February 25-27 Arnold Schwarzenegger Classic Columbus, OHBooths #211, 213, 215, 310, 312, 314

Visit www.parrillo.com for directions to the booth

March 11 Parrillo Certified Personal Training Program Cincinnati, OHCall (513) 531-1311 for more information

NUTRITION 101: PROTEIN

2.) White meat poultry. Skinless chickenand turkey are virtually fat-free. Removethat skin, as the fat contained therein isall out of proportion to the protein-richmeat itself. White meat poultry is alsohigh in the B-complex vitamins, iron, phos-phorus, and zinc. Eating skinless chicken(as well as fish), instead of fatty meats,appears to lower your risk of colon can-cer – at least in a comprehensive studymonitoring the diet and health of 88,751women over a six year period. The high-est risk of colon cancer was linked withhigh consumption of beef, pork, and lamb.So take a hint and eat your bird skinless; eatthe heck out of fowl and fish to rip up and tostay internally healthy while you get lean.

3.) Fish. This is perhaps the leanestsource of fat-free protein. Besides beinglow in fat, fish is the most abundantsource of omega-3 fatty acids, an excep-tionally wonderful substance that helpsprevent blood clots and plaque buildupon arterial walls - contributing factors to

heart disease and stroke. Omega-3 fattyacids increase white cell activity, thusboosting the body’s defense against dis-ease. All fish provides a certain amountof omega-3 fatty acids, but cold-water fishsuch as halibut, salmon, and rainbowtrout are sky high. Fish is also a richsource of vitamins and minerals, includ-ing vitamin B-12, calcium, phosphorus,zinc, and selenium. Do yourself a favor:Eat fish on a regular basis!

4.) Although meat is an excellent sourceof iron, vitamin B-12, and protein, redmeats can be riddled with saturated fat,making it a poor choice if you are tryingto lose body fat. Unless your physicianhas diagnosed you as an anemic (low ironin the blood), eliminate all but the leanestcuts. Protein is the single most importantnutrient in a bodybuilders nutritionalarsenal because it constitutes the keynutrient of every cell in your body. If

your diet contains ample protein, expectyour physique to become firmer, leaner,and more muscular. Kick up the leanprotein and see if your training resultsdon’t take off!

References 1. Leaf, A., and Weber, P.C. “ANewEra for Science in Nutrition.” TheAmerican Journal of Clinical Nutrition(May 1987); supplement vol. 45, no. 5:1048-1053.

2. Carlson, L. “Report Fowls Up EggCholesterol Debate.” The Physician andSportsmedicine (June 1991); vol. 19, no.6: 17.

3. “What’s Good For the Heart IsGood for the Colon.” Prevention (July1991): 22.

John

Parr

illo’

s

5143 Kennedy Avenue Cincinnati, Ohio 45213

PRSRT STDU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

A Monthly Magazine For All Bodybuilding, Fitness …...forever. These early bodybuilding Magellans...

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