Mar

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National Level Competitor

Trained by Will Crosley

Jamie Stewart

The Right Side of the Bed by Chris Dorris

Staying Motivated by James Huang

Good CardioBad Cardio

by Kevin Furey

Good  Cardio  -­‐  Bad  Cardio?  by  Kevin  Furey                                                                                                                                                                  The  "Wrong"  Side  of  The  Bed?!  by  Chris  Dorris

Part  II  of  A  Plant  Based  Experiment  by  AusGn  Barbisch

Body  Type  CompeGGon  Training  by  Will  Crosley

Staying  MoGvated  by  James  Huang

11  Easy  Ways   to   Eat   Your   Way   to   Lower   Cholesterol   by  Hank  Uhlaender

Contest Conditioning MagazineFebruary 2013 Issue

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4 - 5

6 - 7

8 - 9

10 - 12

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16 - 17

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Most   people   think   of   cardio   as   jumping   on   a  treadmill,   ellipGcal,   or   exercise   bike,   geTng   your  heart   rate   up   to   80-­‐85%   of   what’s   appropriate   for  your  age  and  keeping   it   there   for   20   to   30  minutes  before  cooling  down.  The  inherit  wisdom  is  that  this  is  a  good  thing  and  will  strengthen  your  heart  and  help  you  burn  fat.  What’s  wrong  with  that?

Nothing,  besides  the  fact  that  studies  show:  

•The  long  repeGGve  movement  is  bad  for  your  joints  •It  literally   reduces  the  size  of   your   heart,   lungs  and  muscles  over  Gme•You  put  stress  on  your  heart  similar  to  that  during  a  heart  aaack•It   trains   your   body   to   hold   on   to   the   fat   and  sacrifices  lean  muscle  Gssue•And   if   you   persist   through   middle   age   it   starts  robbing   your   body   of   testosterone   and   growth  hormone  while  raising  corGsol  to  levels  which  have  a  degeneraGve   effect   on   your   bones,   muscles   and  internal  organs

So  why  does  this  happen?

When  you  exercise  at  moderate  intensity  for  45  min.  or   longer,   your   body   is   burning   40%   carbohydrates  and  55%  fat.  When  you  exercise  at  a  HIGHER  intensity  

for  short  intervals  of   a  minute  or  two  at  a  Gme,  your  body   burns  95%   carbohydrates  and   3%   fat.   So   logic  would  tell  you  that  you  want  to  go  with  the  moderate  intensity  for  a  longer  period  Gme  because  you’ll  burn  more  fat.  Right?

Wrong!

Here’s  what  actually  happens  and  yes  it  defies  logic.

When  you  exercise  for  long  periods  of   Gme,  (45  min.  or  longer)  your  brain  sends  a  message  to  your  body  to  hold   on   to   the   fat   it   just   burned   aier   you’re   done  exercising.  This  is  because  your  body  feels  stress  and  threatened.  The  body’s  natural  response  is  to  replace  the  fat  it  just  burned,  in  preparaGon  for  the  next  Gme  this  happens.   If   this  doesn’t   happen   by   eaGng,  your  body   will   scrape   it   from   your   muscle   Gssue   and  organs.

If   you   go   back   to   pre-­‐agrarian   Gmes,   our   ancient  ancestors  hunted   for   their   food.  That  required  them  to  stalk   and  run  aier   their  prey  unGl   they  could  get  close   enough   to  chuck   a  spear   into   it.  Naturally   the  animals  were  fast  so  the  hunter   could  only   run  aier  them  for  a  short  Gme.  If  they  missed  their  criaer,  they  had   to   repeat   what   they   just   did   aier   a   short   rest  

Good Cardio - Bad Cardio?

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By Kevin Furey

because  they  didn’t  want  to  let  their  food  get   too  far  down  yonder.

This   type   of   acGvity   made   for   a   very   muscular   body  with   a   strong   heart   and   lung   capacity.   It’s   also  inscribed  in  the  DNA  of  our  brain  and  body  to  this  day.  

Think   of   the   body   of   a  sprinter   compared   to   a   long  distance   runner.   The   sprinter   is   very   chiseled,   with  long,   lean  and  rounded  muscles.   They   never  run   long  distances  to  build  cardio  to  train  for  their  sprints  or  to  lose  weight.

On  the  other  hand,  the  long  distance  runner  typically  has  a   very   frail   appearance.  Their   chest   and   shoulders  look  gaunt  and  emaciated.  

That’s  because   in   order   for  them   to   compete   in   long  endurance   events,   their  heart,   lungs  and   internal  organs  have  shrunk   so   they  can  provide  the  capacity  to  go  longer  distances.Think  of  it  in  terms  of   automobiles.  How  did  we  make  cars  get  beaer  gas  mileage?  We  made  the  motor  and  the   car   smaller.   Now   they   can   go   longer   distances  without   having   to   fill   up   as  oien   but   they   lack   the  power  they  used  to  have.

The   problem   with   that   is   you   rob   your   heart   of   its  reserve   capacity.   That’s   why   you   see   people   falling  over  dead  in  marathons  and  triathlons.  Their  heart  has  grown   so   small   and   weak   that   it   lacks   the   ability  (reserve  capacity)  to  defend  against  aaack.

If   you’re   an   endurance  athlete  there’s  not  much   you  can  do  avoid  these  things  other  than  quit  the  sport.  In  order  for  your  heart  and  lungs  to  be  able  to  “endure”  they   have   to   grow   smaller   in   order   to   carry   the   load  further.

If   you   just   want   to   burn   fat,   I   recommend   interval  training   for   no   longer   than   15  minutes.   Exercise  at  a  high   intensity   for   a  minute   at   a  Gme  and   take  a   two  minute   rest   between   sets.   You   want   to   bring   your  heart  rate  back  down  between  sets.  Five  sets  with  two  minutes  in  between  will  get  you  to  15  minutes.

When  you’re  just  starGng  out  –   you  may  want  to  only  do  30  seconds  of  exercise  and  rest  for  3  or  4  minutes  in  between  sets  unGl  you  progress.

Remember  what   I   said   previously   about   this   type  of  exercise  burning  95%  carbohydrates  and  3%  fat  (during  exercise)?  

What  happens  is…  your  brain  sends  a  message  to  your  body   to   get   rid   of   the   excess   fat   because   it   doesn’t  need   it.   You   never   move   into   your   fat   burning   zone  

during  exercise  so  your  brain  senses   it   doesn’t   need   the  fat  and  flushes  it.

Here’s  a  liale  secret!

Your   body   burns   60%   fat  while  just  resGng!

So   do   short,   high   intensity,  bouts   of   exercise   for   15  

minutes  and   you’ll   see  that  you’ll  burn  fat   like  never  before.Not  only  that!  You’ll:

• Build  a  stronger  heart  and  lungs  • Have  the  capacity  to  avoid  heart  aaacks• Build   a   disease   resistant   immune   system  

because  of  your  increased  lung  capacity• Increase  your  energy  levels

Make   2013   your   best  year  ever!Kevin

www.kevinfurey.com

5

“When you exercise at moderate intensity for 45 min. or longer, your body is burning 40% carbohydrates and 55%

fat.”

If  you  use  the  phrase,  "I  woke  up  on  the  wrong  side  of  the   bed   today,"   go   ahead   and   stop   doing   that.   Stop  saying  that.  

There  are  few  phrases  that  are  weaker  and  more  deeply  steeped  on  the  vicGm  mentality  than  that.   "It's  not  my  fault   that  my   life   sucks,"   is   equivalently   weak.   I   think  they're  about  the  same  in  terms  of   low  grade  thinking/beliefs  that  lead  to  failure  of  intelligence.  Let's  break  it  down.  Because  it's  fun  to  do  that.  And  we  get   to   do   that   since   we're   alive   and   designed   for  growth.

"I  woke  up  on   the  wrong   side  of  the  bed."  When  I  say  that,   what   am   I   really   saying?   What   are   the   beliefs  inherent  within  that?   I'm   implying  that   this  bad  mood  that  I'm  in   is  happening  TO  ME.  I'm  not  creaGng  it.  No,  Sir.   It's   totally   happening   TO   ME.     “Don't   expect  my  mood  to  change  anyGme  soon.  It's  gonna  be  that  way  a  while.   Barring   some   remarkably   desirable   outside  event,  my  mood's  going  to  be  preay  bad  for  a  while,  so  be  forewarned.”  So  weak.One  of   the  greatest   things  about  being   human   is   that  we  CREATE   our  moods.  We  have  the  ability   to  choose  ANY   state   of   mind   in   every   given   moment.   What  freedom!  In  every  given  moment  of   life,  each  of  us  has  absolute  access  to  every  single  possible  human  emoGon  or  state.  All   of   them.  All   the  Gme.  It’s  only   conGngent  upon  how  we  are  thinking   in   the  moment,  or  how  we  are  interpreGng  reality  in  that  moment.  (Here’s  a  link  to  a  short  video  on  the  power  of  your  interpretaGons:  

Much   like  a   light   switch   instantly   turns   on  a  light,  we  can  instantly  turn  on  any  mood.  In  a  moment.  We  have  that  ability.   All  we  need  to  do   is  change  our  thoughts.  Change  the  thought,  change  your  mood.  That  simple.  If  you  awaken  in  some  kind  of   funk  or  unpleasant  mood,  it  can   only   be   for   one  reason   -­‐   you're   thinking   poorly  right   off   the   bat.   Maybe   you're   remembering   the  unpleasant   thoughts   you   went   to   sleep   with.   Maybe  you   had   an   unpleasant   dream.   It   doesn't   maaer.  Change  your   thoughts  and   change  your  mood.    Good  moods  acGvate  intelligence.  Choose  those.  

Complaining,  by  definiGon,  is  a  low  grade  interpretaGon  of  the  moment.  PracGce  eliminaGng  complaints.  One  of  the  most  intelligent  disciplines  to  incorporate  into  your  life   is   the   pracGce   of   replacing   complaints   with  expressions  of  graGtude.  GraGtude  is  one  of   the  highest  emoGonal  states  and  it  leads  to  acGvaGon  of   all  forms  of  intelligence.  It  has  us  be  smart.  It  has  us  be  tougher.  

It  has  us  be  more  athleGc.  One  of   the  greatest  pieces  I  have   ever   seen   on   graGtude   is   this   clip   narrated   by  Brother  David  Steindl  Rast:  hap://youtu.be/nj2ofrX7jAkI   want   to   get   into   the   pracGce   of   catching   myself  complaining   and   then  in  the  very  next  moment  I  want  to  upgrade  my  interpretaGon    massively.  For  example,  and  let’s  take  a  simple  situaGon  to  start  with,  let’s  say  you  made  yourself   a  morning   cup   of   coffee   and   then  proceeded  to   leave  it  on   the  kitchen  counter  and  walk  upstairs  to  go  check   your  email.  As  soon  as  you  get  to  

The "Wrong" Side of The Bed?!

6

“We have been conditioned over time to shift our interpretations of reality

from inspiring to uninspiring. The good news? We can recondition.”

By Chris Dorris

7

the  top  of   the  stairs  you   realize  you  accidentally   came  upstairs  without  your  coffee.  Chances  are  excepGonally  good   that   your   instantaneous   response   would   be  disappointment  or  some  form  of  self-­‐deprecaGon,   like,  “Aw,  man,   what   an   idiot.   I   can’t   believe   I   just   forgot  that.”  And  then  you’d  go  down  and  retrieve  it.

Why  is  it   that  a  negaGve   response  is  automaGc   there?  Why   isn’t   the   auto-­‐response   an   expression   of   joy   or  enthusiasm,  like,  “Oh,  sweet!  I  totally  just  forgot  I  made  myself   a  cup   of   coffee  and   it’s  hot   and   ready   for  me  down   on  the  counter.   Nice!  Let’s  go   get   it.”  Why   isn’t  that,  or  some  other  celebratory  reacGon  the  automaGc  response?

The  answer  is  condiGoning.  We  have  been  condiGoned  over   Gme   to   shii   our   interpretaGons  of   reality   from  inspiring   to   uninspiring.   The   good   news?   We   can  recondiGon.   Just   like   recondiGoning   muscles,   we   can  recondiGon  our  minds.  We  can  reprogram  our  thinking  habit  so  that  they  SERVE  us.

We   want   to   pracGce   transforming   our   low   grade  interpretaGons   into   high   grade   thoughts   so   that   we  create   the   high   grade   states   that   will   have   us   be  excellent.   One   of   my   favorite   mantras   is   “Create   the  state  –  don’t  wait!”  Here’s  a  link  to  a  video  on  that:  

I  coach  a  lot  of  professional  and  amateur  golfers  on  the  mental  game.  I  was  coaching  a  golfer  this  aiernoon  on  this   exact   pracGce   of   upgrading   from   complaints   to  graGtude  and   enthusiasm.   I   asked   him   for   something  that   he   habitually   complains   about   in   golf.   He   said,  “Trying  to  pracGce  hiTng  balls  into  a  right  to  lei  wind.”  Wind   is   something   that   golfers   notoriously   complain  about,   so   it’s   a   great   example.   I   asked   him   for   an  example   of   an   absolute   turn-­‐around.   A   completely  opposite   interpretaGon   of   that   exact   situaGon   that  would  not   only   not  have  him  feel  frustrated,   but   that  would  legiGmately  and  sincerely  have  him  feel  psyched.  He  thought  for  a  moment.  Then  he  said,  “If  I  owned  my  own   indoor   state-­‐of-­‐the-­‐art   pracGce   facility   equipped  with  massive  wind  simulators,  I’d  intenGonally  set  them  on  occasion  to  a  strong  right  to  lei  wind  seTng  so  that  I   could   train   myself   to   play   great   shots   in   that   exact  condiGon.   I’m   going   to  hit   thousands   of   shots   in   that  situaGon  throughout  my  pro  career,  so  this  is  actually  a  perfect  opportunity,  since  I  DON’T  have  my  own  facility  with  simulators,  to  rehearse  these  shots!”

Buddha  said  it  best,  “Your   life  unfolds  according  to  the  way  you  think.”  Want  excellence  in  life?  Be  an  excellent  thinker.   Raise  your   standards  for   your   interpretaGons.  Become   the   person   who   doesn’t   interpret   the  world  problemaGcally,   but   rather  opportunisGcally.  And  then  there  no  longer  is  a  “wrong  side  of  the  bed”.

To   sign   up   for  my  free  eBulleGn,  Miraculous  Life,   visit  my  homepage  at  hap://christopherdorris.com/

One  of  my  biggest  resoluGons  this  year  was  to  conGnue  my  quest  as  a  vegan,  aaempt  to  beat  my  old  race  Gmes  and  place  beaer  at  the  next  natural  bodybuilding  show.  Well,  the  first  goal  of  beaGng  my  last  12  hour  race  Gme  at  the  Run  Like  the  Wind  race  went  extremely  well.  It  is  run  on  a  one  kilometer  wood  chip  trail  and  your  laps  are  counted  by  an  electronic  sensor.  I  actually  signed  up  for  the  24  hour  race  this  Gme.  I  not  only  beat  my   12  hour  race  Gme  by  two  kilometers,  but  went  on  to  win  the  24  hour  race.  It  started  on  Saturday  at  10:30  am  and  ended  on  Sunday  at  10:30  am.  I  felt  great  most  of  the  Gme  with  no  urge  to  take  a  break.  I  just  ran  and  power  walked  Gll  the   clock   ran   out.   There  was   a   discrepancy   on   the  lap  counts  so  I  did  not  realize  unGl  the  next  day  that  I  was  just  one  lap  away  from  breaking  the  course  record!  Next  year  I  plan  to  crush  it.

Currently  I'm  gearing  up  for  the   last  big   race  of  my  self  imposed  season.  It's  called  the  Rocky  Raccoon  100  and  is  held  in  Huntsville,  Texas  on  February  2nd.  I  took  a  solid  recovery   aier   my   last   race,   focusing   more   on   weight  training.   My   weight   liiing   has   been   great   between  

training   runs,   except   that   I'm   struggling   to  make   solid  liiing   records.   This   is   probably   because   my   caloric  consumpGon   has   been   slightly   lower   and   my   sleep  has  frequently  been  under  seven  hours  a  night.  I'm  sure  that  all  of   the   running   has  sapped  my   caloric  banks  as  well.   I   am   being   very   diligent   about   geTng   enough  protein,   and  my   muscle  mass  has  stayed   intact   as  my  body   fat   has   decreased.   I'm   loving   the   NutroFusion  protein  powder  right  now.  I  am  stuck  at  work  a  lot,  and  someGmes  forget  to  pack  enough  food.  This  stuff  mixes  really  well  and  tastes  like  chocolate  milk.

Part II of A Plant Based Experiment

8

By Austin Barbisch

9

Right   aier   115.32   miles.   A   liale   dehydrated   but   sGll  cockySomething   I've   read   about   vegan   athletes   is   their  creaGne  consumpGon  is  much  lower  than  a  meat-­‐eaGng  athlete.  CreaGne  is  a  molecule  that   is  manufactured   in  the   body   from   three   amino   acids.   It's   essenGal   to  producing   ATP,   which   is   responsible   for   muscle  c o n t r a c G o n .   N a t u r a l   b o d y b u i l d e r s  commonly  supplement  their  diets  with  creaGne  as  I  have  in  the  past,  but  have  not  since  my  vegan  adventure.   It  will   be   interesGng   to   see   if   my   liiing   improves   aier  adding   creaGne  to  my  diet  again  and  dedicaGng  my   full  resources   to   weight   liiing   for   the  Naturally   Fit   Super  Show   on   July   26   and   27th.   Either  way,   the   running   is  great   and   most   importantly,   I'm   really   happy   that   no  more   animals   are   being   harmed   by   my   appeGte   or  lifestyle.

This  experiment  was  to  dedicate  myself  to  a  plant  based  diet  for  one  year,  but  I  now  feel  sure  that  I  will  never  eat  an   animal  product   again   for  ethical   reasons  no  maaer  how   my   performance   is   affected.   I   feel   sorry   for   the  creatures   I   have  harmed   in   the   past   and   now   have  a  desire  to   improve  the   lives  of   these   living   beings  from  this  point  forward.  My  life  sure  has  improved    since  this  plant-­‐based  decision.

If  your  interested   in  transiGoning  to  plant  based  eaGng,  My  girlfriend  Christy  Morgan  AKA  The  Blissful  Chef  has  a  one   month   wellness   program   that   is   designed   for  t h i s   p u r p o s e .   F o r   m o r e   i n f o   c h e c k   o u t    Wellnessreboot   .com.   Here's   to   eaGng   and   liiing   like  a  gorilla!!

 AusGn  Barbisch512-­‐944-­‐3250    Solid  Personal  Training  hap://solidpt.com/

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For   quite   some   Gme   in   bodybuilding   different   body  types  respond  differently  to  both  training   and  nutriGon.    When   I  first   got   into  bodybuilding,  I  was  overwhelmed  by   the   amount   of   different   training   programs,  supplements,  diets,  arGcles  and  informaGon.  There  were  so   many   conflicGng   diets   and   training   programs  available   and   I   had   no   idea  what   I   “should”  be   doing.  The   result   of   this   was   liale   gains   and   almost   no  moGvaGon  to  workout.    As  a  result,  it  is  incredibly  important  to  be  aware  of  what  your  body   type  is  so  that  you  can  design  a  training  and  workout  program  accordingly.  Knowing  how  a  body  will  respond  to  certain  dieGng  and  training  methods  can  be  very   helpful  to  presenGng   a  winning   package  on  stage.  One   factor   that   can   help   is   understanding   your   body  type.   The   three   basic   body   types   are   ectomorph,  mesomorph  and  endomorph.

EctomorphThe   bones   are   light,   joints   are   small   and   muscles   are  slight.  Limbs  are  long  in  proporGon  and  shoulders  droop.  The   ectomorph   is   a   linear   physique,   straight   up   and  straight  down.    Ectomorphs  may  appear  longer  than  he  or  she  really   is  due  to  the  length  of   limbs  coupled  with  lack   of   muscle   mass   developed   on   those   limbs.   The  ectomorph   is   not   naturally   powerful   and   will   have   to  work   hard   for   every  ounce  of   muscle  and  every   bit   of  strength  he  or  she  can  gain.

•DefiniGve  "Hard  Gainer"      •Fragile  and  lean•Lightly  Muscled•Small  Shouldered•Takes  Longer  to  Gain  Muscle•Thin

MesomorphThe   mesomorph   has   well-­‐defined   muscles   and   large  bones.  The  torso  tapers   to   a  relaGvely   narrow   and   low  waist.   Bones   and  muscles  of   the  head   are  prominent.  Arms  and  legs  are  developed  and  even  the  digits  of   the  hand  are  muscled.

•AthleGc•Hard  Body•Hourglass  Shaped  (Female)•Rectangular  Shaped  (Male)•Mature  Muscle  Mass•Muscular  Body•Excellent  Posture•Gains  Muscle  Easily•Gains  Fat  More  Easily  Than  Ectomorphs•Thick  Skin

Body Type Competition Training

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By Will Crosley

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EndomorphThe   body   of   the   endomorph   is   round   and   soi.   The  physique  presents  the  illusion  that  much  of  the  mass  has  been  concentrated  in  the  abdominal   area.  This  may   or  may   not   be   true.   The   arms   and   legs   of   the   extreme  endomorph   are  short   in   length   and   taper.  Upper  arms  and   thighs   are   oien  more   developed   than   the   lower  parts  of  the  arms  or  legs.  

•Soi  Body•Underdeveloped  Muscles•Round  Physique•Weight  Loss  is  Difficult•Gains  Muscle  Easily  Like  the  Mesomorph

Understanding  your  body  type  is  the  basic  foundaGon  to  building  a  winning   nutriGon  and  weight  liiing  program.    For   example,   losing   1   lb   of   bodyweight   per  week   will  allow  one  to  retain  most  muscle  mass.  If   you  try  to  lose  more   than  2   lbs  per  week   for   any   length  of   Gme,   you  may  begin  to  experience  muscle  loss.  If  you  are  a  natural  ectomorph   (has  an   easy   Gme   losing   weight),   however,  you  may  want  to  diet  for  a  shorter  period  of  Gme,  and  I  would  recommend  a  Gme  period  of  11-­‐15  weeks.  If  you  are   a   natural   endomorph   (has   a   hard   Gme   losing  weight),  then  you  may  want  to  lengthen  dieGng  Gme  to  16-­‐22  weeks.  

How  your  body   type  funcGons  as  it  relates  to  nutriGon  and   weight   training   plays   a   vital   part   in   your   contest  condiGoning.    An  ectomorph  finds  it  hard  to  gain  weight.  They   have   a   fast  metabolism   which   burns   up   calories  quickly.  They  need  a  huge  amount  of  calories  in  order  to  

gain   weight.   Workouts   should   be   short   and   intense  focusing   on   big   muscle   groups.   Supplements   are  definitely   recommended.   I  recommend  ectomorphs  eat  before   bed   to   prevent   muscle   catabolism   during   the  night.  Ectomorphs  can  lose  fat  very  easily,  which  makes  cuTng   back   to   lean   muscle   easier   for   them.    Ectomorphs  need  a  substanGal  amount  of  carbohydrates  to   load   up   on   glycogen.   Starchy   carbs   are   best,   but  greens  should  also  be  eaten.  Ectomorphs  should  also  eat  more  frequently,  six  to  eight  meals  a  day  is  not  a  stretch  for   an   ectomorph.     Eat   one  gram  of   protein   for   every  pound  you  weigh.  Don't  let  your  fat  intake  go  any  higher  than  30%.  Get  plenty  of   rest.  Your  muscles  do  not  grow  when   you're   liiing   weights.   And  make   sure   that   your  muscles  stay  hydrated  by  drinking  plenty  of  water.    Food  does   not   stay   with   an   ectomorph   for   long;   nutrients  cycle  through  rapidly,  making   frequent  feedings  a  must.  An   ectomorph   might   not   need   to   deplete   carbs   very  long.   The  ectomorph   should   reverse  the  carb  up   cycle,  using   only  two  days  of   depleGon  and  up   to   six  days  of  slow  carb  loading.  Ectomorphs  naturally  stay  harder  and  they  have  a  tendency  to  not  hold  water.  For  this  reason,  they  need  to  eat   calories,   burning   fat   through  exercise  instead   of   through   caloric   restricGon.   Ectomorphs  respond   to   training   with   heavy,   low   rep   sets   with   a  minimal   number   of   total   sets   per   workout.   Keep   the  intensity   of   each   set   high,   and   uGlize   a   long   rest   (2-­‐4  minutes)   between   sets   for   recovery.   Do   two   to   three  basic   exercises   for   each   body   part.   For   each   exercise  perform  three  to  four  sets,  six  to  ten  repeGGons  for  each  set.   Keep   to   the   basics   and   avoid   high   reps   and  supersets.  Cardiovascular  work   is  a  key  to  body  fat  loss.  Ectomorphs   are  beaer   off   geTng   lean   through   cardio,  rather   than   sacrificing   calories.   Doing   longer,   slower  cardio  is  best  for  this  type.  The  goal  is  to  burn  fat  stores,  not  increase  metabolism

For   the   mesomorph   body   type,   they   respond   best   to  weight   training.   Gains   are   usually   seen   quickly.   The  downside   to   mesomorph   is   they   gain   fat   more   easily  than   ectomorph.   This   means   they   must   watch   their  calorie  intake.  Usually   a  combinaGon  of   weight  training  and   cardio  works  best   for  mesomorph.   Circuit   training  and  strength  training  is  great  for  this  body  type  since  it  moves   you   from   one   exercise   to   another,   something  that   builds   strength   and   stamina   along   with   muscle  mass.   For   cardio,   three   to   five   moderate   to   intense  workouts   will   keep   you   looking   slim   and   toned,   with  high   intensity   workouts   being   the  preference.   Change  and  variety  in  your  exercises  is  probably  one  of  the  most  important  elements  for  a  mesomorph.  You  want  to  eat  a  

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balanced  diet  that  includes  40%  complex  carbohydrate,  30%-­‐40%   lean   protein   and   20%-­‐30%   fat.   This  will   give  you  your  full  supply  of  nutrients  with  enough  calories  to  build  muscle  and  stay  lean.  

The   endomorph   body   type   is   solid   and   generally   soi.    Endomorphs  gain  fat  very  easily.  Endo’s  are  usually  of  a  shorter   build   with   thick   arms   and   legs.     Muscles   are  strong;   especially   the   upper   legs.     Diet   is   the   most  important   factor   for   endomorphs.   Endomorphs   are  usually   sensiGve   to   carbohydrates.   They   hold   a   lot   of  water  and  hold  on  to  muscle  glycogen  stores  well.  A  few  days  of   zero  carbs  will  usually  not  hurt  an  endomorph.  They   may   not   even   use   all   the   glycogen   stores   from  muscles  during   that  Gme.  Endomorphs  respond  well   to  high  amounts  of  dietary  fat.  A  cycled  diet  is  ideal,  where  a  low  carbohydrate/high   protein   diet  is  adhered  to   for  several   days   and   then   followed   by   a   moderate  carbohydrate/low   fat  day.  An   endomorph   is   beaer  off  not  aaempGng   to   carb   load  due   to   their   sensiGvity   to  carbs.  Endomorphs  are  beaer  suited  to  short-­‐term,  high  intensity   cardio   of   15-­‐25   minutes   total   duraGon,   5-­‐6  Gmes  per  week.  Endo’s  also  respond  beaer   to  mulGple  

short  sessions  of  hard  cardio  spread  throughout  the  day.  Start  liiing  moderate  weight  as   light  weights  are  going  to  be  as  effecGve  for  building  muscle  and   transforming  your   body   shape.   The  moderate   weight   will   not   only  build  muscle  but  it  will  also  boost  your  metabolism.  Try  circuit  training  or  full  body  strength  training  three  Gmes  a  week.    Along  with  the  weight  training,  do  45  minutes  of  medium  intensity  cardio  twice  a  week  and  20  minutes  of  high  intensity   interval  cardio  twice  a  week  to  achieve  maximum  fat   burning.  You  want   to  drink   lots  of  water  and  load  up  on  your  fiber.  The  water  will  transport  your  nutrients  and  flush  out  the  waste.  Limit  your  fat  intake  to  around   20%   of   your   total   calories.   Limit   your  sugar  and   carbohydrate   intake   but   don't   avoid   carbs   all  together.   Carbohydrates  like   brown   rice,   grains,   fruits,  oatmeal,   vegetables,   whole   wheat   bread   and   pasta,  bagels  and  sweet  potatoes  are  good  choices.  Eat  five  to  six  small  meals  a  day.  This  will  keep  your  energy  level  up  and   your   metabolism  working   for   you   throughout   the  day

Most  people  aren't   going   to  fall   neatly  into   just  one  of  these   categories.   If   it   sounds   like   you're   more  Endomorph   than   Ectomorph,   follow   the   Endomorph  guidelines  and  see  how  it  works  for  you.    Remember  it  is  important   to   be  able   to   idenGfy   and   understand   your  body   type.   And   no   maaer   what   your   body   type   and  contest   condiGoning   plan,   also   remember   three   main  goals:•Spare  as  much  muscle  mass  as  possible.•Lose  as  much  fat  as  possible.•Do  not  lose  intensity  in  the  weight  room

I   hope   this   help   and   understand   this   arGcle   is   not  designed  as  the  end  all  of   for  training,  but  as  a  way  to  shed   some   light   on   the   geneGc   hand   you  were   dealt.  Take  what   is  here  and   apply   it   to   your  physique.  Keep  what   works,   drop   what   does   not,   and   build   a   diet,  training,   and   cardio   program   that  work   best   for   YOU!    No   maaer   what   your   body   type,   you   can   build   the  winning  physique  you  want!  

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By Will Crosley Bodybywillpower

Imagine   pulling   up   to  a  gas   staGon  with  more  than  50  pumps  —  each  with  a  different  quality  of   fuel  and  each  with   a  different  price.     That’s  the  protein  marketplace  and  it’s  incredibly  confusing.So,   let’s   make   it   a   liale   easier   to   understand.     In  simplified   terms,   the   3   most   important   factors   that  affect  the  value  (price)  of  protein  powders  are:•      Quality           •      Process           •      Age

QUALITY:     Protein   powders   can   come   from   several  different  sources,  including  soy,  milk  and  whey  (cheese).    Most  sports  nutriGon  formulas  use  whey  protein.    Whey  protein  formulas  are  available  in  different  grades  where  actual  protein  content  can  vary  from  a  low  of   30%  to  a  high  of  80%  protein.Some  companies   import   various   forms  of   protein   from  Asia  and  China.    Some  experts  argue  that  QC  issues  and  Gme-­‐of-­‐transport   can   negaGvely   impact   the   quality   of  the  protein.

   

This  Whey  ProGen   is  at  the  highest  level  (80%)   content  and   the   raw   whey   is   secured   from   a   GMP   (Good  Manufacturing   PracGces)   compliant   whey   processing  manufacturer  in  Southern  California.PROCESS:   The   method   by   which   protein   is   processed  (manufactured)   is   equally   important   and   even   more  varied.  The  process  that  results  in  highest  quality  protein  calls  for  a  calibrated,  low-­‐temperature  environment  with  precise  micro-­‐filtraGon  processes  in  order  to  maintain  a  full  spectrum  of  intact  bioacGve  pepGdes,  including  beta-­‐lactoglobulin,   alpha-­‐lactabumin,   glycomacropepGdes,  immunoglobulins,  bovine   serum   and   lactoferrin   as  well  as  other  amino  acids  and  nutrients.This  Pure  Whey  Protein  formula  starts  with  a  proprietary  blend   of   pure,   premium   quality,   parGally   pre-­‐digested  (hydrolyzed)  and  micro-­‐filtered  whey  protein  isolate  and  concentrate  and   is   low-­‐volume,   batch   processed   using  the  precision  protocol  as  described.AGE:     All   protein   powders   experience   some   form   of  degrading   due   to   exposure   to   air   and   other   natural  chemical  reacGons  as  they  age.  While  there  is  no  geTng  around   the  fact  that  bio-­‐acGve  formulas  degrade,   there  is  much  debate  as   to   “how  much”   degradaGon   occurs  and  “how  long”  it  takes  to  occur  (shelf  life).Some   experts   maintain   that   it   is   alright   for   a   protein  powder  to  sit   in  a  warehouse  for  2  years  before  making  it  to  a  retail  store  shelf.    We  disagree!Some  of   the  world’s   top   athletes  use   this  exact   same  whey  protein  powder   as  a  recovery   supplement.    With  that  in  mind,  our  philosophy  is,  “Why  take  chances?”Our  manufacturer   produces   “limited   runs”   of   between  1,000   –   2,000   jugs   at   a  Gme   (batch).     This  results  in  a  consistently  “fresh”  full  potency  formula  and  avoids    the  issue  of  degradaGon.

You  Get  What  You  Pay  For…

There   are   literally   hundreds   of   less   expensive   protein  powders  on  the  market  —  and  the  internet.    Obviously,  lower  prices  are  typically  indicaGve  of  the  quality.From   the   highest-­‐grade   raw   ingredients   through   the  precise,   temperature-­‐controlled   manufacturing   process  –this  is  a  super  high-­‐quality  opGmal  protein  scienGfically  

Most people think all protein is the same.It’s not.

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engineered  for  serious  acGve-­‐lifestyle  fitness  enthusiasts  and  compeGGve  athletes.Take   a   look   at   the   ingredients   and   judge   for   yourself  whether  or  not  this  is  the  absolute  best  formulaGon  you  could  ingest  along  with  your  healthy  nutriGon  plan.

DirecAons  for  Use:    As  a  food  supplement,  blend  1-­‐2    scoops  of   our  Whey   Protein   into  water,   juice,  milk     or  your  favorite    beverage.    Serving   size  may  be  increased  or  decreased  to  meet  individual  goals.Serious   athletes   and   bodybuilders   can   promote  enhanced  muscle  development  by   implemenGng   a  pre-­‐  

and  post-­‐workout  serving   strategy   or  as  recommended  by  training  staff  or  coach.

2lbs.  powder,  vanilla  or  chocolate

Available  Exclusively  at  www.contestcondiGoning.com

Do  you  need  to  lower  your  cholesterol,  and  get  the  best  of  your  dieGng  and  condiGoning  efforts?  

It's  well  known  that  nowadays,  many  people  suffer  from  high  cholesterol,  which  needs  to  be  controlled.  What   is   the   best   way   to   impact   our   health?   Physical  condiGoning  and  diet  are  the  two  main  factors  that  our  affect  health.   The  food  that  we  eat  directly   affects  the  cholesterol  levels  in  the  body,  and  hence  this  arGcle  also  addresses  the  same.One  important  thing  to  know  is  the  disGncGon  between  LDL   and   HDL   cholesterol.   Consider   HDL   cholesterol   as  "good"   and   LDL   as  "unhealthy."   HDL  helps  to  carry   the  cholesterol  out  of   the  blood  vessels,  while  LDL  makes  it  deposit  on  the  inside  of  the  artery  walls.    The  good  news  is  that   controlling  the  cholesterol  is  not  much   difficult  with   the   correct   diet.   Below   menGoned  are  some  very  valuable  diet  Gps  that  can  help  your  body  in   condiGoning,  and   also   control   the   cholesterol   levels  effecGvely.

1.  Make   a   sandwich   with   pita  or   whole   wheat   bread,  filled  with   lean   turkey   and   fresh  veggies.  Skip   bologna,  hot  dogs,  salami,  and  limit  mayonnaise.  These  are  high-­‐processed  foods,  filled  with  cholesterol  and  fat.  

2.  Fish,  such  as  salmon,  is  also  very  good  for  health.  The  wild  red  salmon  varieGes  are  very  high  in  Omega-­‐III  faay  acids,  which   is  very   beneficial.   Flax   seed   is  also   rich   in  Omega-­‐III.

3.  Keep   away   from   Trans   fats.   They   raise   the  bad   LDL  cholesterol,   along   with   lowering   the  HDL   levels.   Avoid  foods  like  margarine   and   processed   foods   that  contain  parGally  hydrogenated  soybean  oil.  

4.  Nuts  are  high  in  fat,  but  it's  the  good   kind.  Almonds  are  the  best,  walnuts,  cashews,  pecans  and  macadamia  nuts  are  also  good.  Try  using  natural  almond  buaer  and/or  peanut  buaer  instead  of  the  dairy  

buaer   as   it   contains   unhealthy   Trans   fats   and   added  sugar.

5.  Skip  deserts  and  other  cheat  foods.

6.   Eat   high-­‐fiber   foods,   such   as   whole   wheat   bread,  oatmeal,  vegetables,  fruits,  beans,  and  certain  cereals.  

7.   Use   the   griller.   If   you   are   going   out   for   burgers   or  steaks,  beaer  grill  them  at  home  with  lean  meat.

8.  Try   a  different   salad   dressing,   like   balsamic   vinegar.  Most   salad   dressings   are   filled   with   Trans   fats   and  cholesterol.   Make   salad   dressings   with   olive   oil,  opGonally  with  vinegar  or  lemon  juice.  Skip  the  croutons,  egg  yolks,  cheese  and  bacon  bits.  

9.   Eat   plenty   of   vegetables.   They   have   plenty   of  nutrients,  anGoxidants  and  contain  no  cholesterol.  A  few  examples   include   green   peas,   cauliflower,   broccoli,  cabbage,  asparagus,  green  beans,  garlic,  tomato,  onions,  spinach,  water  chestnuts.  

10.   Avoid   fast   food,   these   foods   elevate   cholesterol  rapidly.  

1 1 .   U s e   h e r b s ,   a n d   s p i c e s   l i k e   c i l a n t r o  and  cheyenne  pepper  to  flavor  up  your  dishes.  They  are  a   beaer   alternaGve   to   other   toppings,   such   as   gravy,  heavy  sauces  and  mayo.

Follow   these   simple   suggesGons,   and   in   addiGon,  energize   yourself   with   cardio   vascular   training.   In   no  Gme,  your  cholesterol  level  will  be  lowered.

Hear{ully,  

Hank  Uhlaenderwww.contestcondiGoning.com

11 Easy Ways to Eat Your Way to Lower Cholesterol

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by Hank Uhlaender

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Let’s   be   honest,   intense   resistant  training   is   rather   painful,   it   requires  a  strong   mind   and   lots   of   disciplines.    Most  of  us  really  want  an  easy  way  out  to   get   fit.     Remember   that   fitness  consists  of   long  term  pursuit  of  healthy  DIET  and  workout.  To  stay  moGvated  is  to   not   let   any   acGvity   that   you’ve  commiaed   to   ended   up   burning   you  out.     Find  an  alternaGve,  and  then  get  back   to  where   you   lei   off   as   soon   as  possible.

First  of   all,  when  you   start   to   feel   less  moGvated,   I   would   recommend   you  start  to  find  a  sport  that  you  enjoy  such  as  basketball,  tennis,  volleyball,   soccer,  ulGmate   frisbee   or   any   sports   that  involves   “stop-­‐and-­‐go”   acGons.   I  believe   in   having   fun   while   geTng   fit  help   a   person   to   enjoy   the   long   term  goal.    Secondly,   if   you   want   to   reduce   your  work  out,  because  you  start  to  feel  less  moGvated,   you   can   compensate   your  reducGon  of  your  work  out  by  eaGng  a  much  healthier  diet.  You  can  balance  or  alternate  the  acGvity   that   you  commit  to  such  as  if  you  decided  to  reduce  your  work   out   intensity   or   work   out   days,  make   sure   to   cut   down   all   simple  sugars,   faay   food,   and   eat   small  amount   of   food   throughout   the   day.    Fitness  is  not  just  about  effort  spent  in  the   gym,   but   more   emphasize   on  lifestyle  and  eaGng  habits.    Remember,  you   cannot   out-­‐exercise   an   unhealthy  diet!Last  but  not  least,  this  is  the  last  resort  if   you   feel   there  is  no  moGvaGon,  you  should  take  a  break.    Everyone  needs  a  break   from   everything.   If   you   are   too  caught  up  with  your  day  to  day  rouGne,  take   a   day   or   two   off.     Be   gentle   to  yourself,   because  your   body   has  been  working  hard,  and   it  deserves  a  break.  The   important   thing   is  to   get   back   on  track  as  soon  as  you  can.

For   me   personally,   every   once   in   a  while,   I   give  myself   a  day   off   from  my  fitness   rouGne.   This   can   either   be   a  planned  or  unplanned  break.  To  me,  it's  counterproducGve   to   worry   or   feel  guilty   about  missing   a   day.     Instead,   I  would  just  plan  to  get  back  into  training  where  I  lei  off  the  next  possible  day.Nonetheless,  for  most  of  the  Gme,  even  on  days  that  I  don’t  feel  like  exercising,  I   sGll   do   it.   “DedicaGon”  someGmes   is  my  approach  when  I  lack   “MoGvaGon”.    For  me,  I   find   that  one  thing   I  develop  when   I   train   hard   is   the   confidence   I  obtained   in   myself.     I   feel   that   my  mental   toughness   is   sharpened  whenever  I  push  my  fitness  levels  each  week.  As  I  start  to  push   through  the  "I  don't   feel   like   it"   line,   I   know   I   have  built  mental  toughness  that  day.Whenever  I  work  out,  I  think  about  how  my  muscle  fibers   are  moving   and  how  much  beaer  I  will  feel  once  my  workout  is   finished   for   the   day.   As   I   progress  through   my   fitness   training,   I’d   briefly  write   down   my   accomplishments.   A  daily  fitness  log   can  give  me  something  to  look  at  when  measuring  my  success,  which  keeps  me  moGvated.   Therefore,  instead   of   seeing   fitness  as   something  that   I   dread,   I   would   consider   it  something  I  deserve.

I  believe  that  in  order  to  stay  moGvated  with  fitness,  we  have  to  think  of  it  as  a  way  of  life,  and  not  just  something  that  we  do   to   get   in   shape  and   look  great.  Being  fit  is  essenGal  for  good  health  and  longevity,   and   it   requires   a   long-­‐term  commitment.   With   a   mindset   of  healthy   living   and   an   intense  desire  to  be  strong   and  energeGc,  we  would  not  have  any  problem  geTng   started.  Now  all   we   need   to   do   is   to   maintain   this  journey  for  a  lifeGme  of  fitness.

Tips and Advice to Stay Motivated

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by James Huang