ALLMAX Nutrition

ALLMAX Signs IFBB Pro Ben Pakulski

2011-12-07T17:06:00.001-05:00

ALLMAX Nutrition is proud to welcome Top IFBB Heavyweight Professional Bodybuilder Ben Pakulski as our newest Team ALLMAX member.

Known as Canada’s #1 bodybuilder, Pakulski has earned himself the title of being one of the top 15 bodybuilders in the world.

“Ben is one of the youngest rising stars in the IFBB," FLEX Editor-in-Chief Allan Donnelly said. "He's a next-generation mass monster and the fans love him. He'll be a force to be reckoned with in the very near future."

“I am so honored and privileged to be part of the ALLMAX team,” said newly signed Team ALLMAX member Ben Pakulski. “I have been using ALLMAX products since I began my bodybuilding career because of their reputation for a high standard of quality.

“I wanted to align myself with a company with a great deal of credibility and integrity to maintaining a great reputation in the sport, while still growing and moving forward. ALLMAX is a perfect fit for me. We both have clear visions of where we see ourselves in the next few years. It is a blessing to have found a company that not only wants to be at the top of their game, but has the true potential to reach it.

“I love the team and can’t wait for the amazing things we will be able to accomplish together as we ascend the ranks of the health and muscle-building world, together."

BPak, as he is affectionately known, placed 5th at the 2011 Flex Pro and was a top 10 bodybuilder in the prestigious 2011 Arnold Classic. Pakulski has been recognized as having some of the best legs and delts in the sport of bodybuilding. Many bodybuilding experts feel that Pakulski has everything he needs to be a top Olympian contender. In time he is going to be a real threat on the IFBB circuit.

ALLMAX is truly honored to have a top athlete like Ben Pakulski, who is not only extremely knowledgeable about training, nutrition and supplementation, but who is also a great person.

Mitch Clarke Makes his UFC Debut

2011-12-07T14:44:00.001-05:00

Local ALLMAX Athlete and Lightweight Canadian Champion, Mitch Clarke is headed for the big time!

With a perfect record of 9-0, Clarke has remained victorious at the local level and his efforts have not gone unnoticed.

Now, for the first time, Clarke will compete in the UFC 140 against John Cholish this Saturday night, December 10^th here in Toronto, Ontario at the ACC. This is also Cholish’s first time in the UFC octagon.

“It is a big deal, but if I was fighting John Cholish on a smaller show, I probably wouldn’t have the same emotions. But at the same time, it is a big deal, so you’ve got to treat it like it’s a big deal, but not think about it so much.

“It’s really hard not to get caught up in the moment, but at the same time, when I’m in the gym, I’m working. I don’t want to always be thinking about it because that’s where you see guys stumble — they get caught up in the Octagon jitters, their first UFC.

“I think there is just as much pressure (on both of us) because it’s in the UFC. I think it’s possible that because it’s in Canada — well I hope I get a little bit of support, being Canadian, but I also have to look at the fact that New York is closer to Toronto than Edmonton or Saskatoon.

“I’m the first Saskatchewan-born fighter to get signed by the UFC. It’s a tremendous opportunity; I’m real excited, and I think it’s going to be a good time."

Good luck, Mitch!

Clarke would like to thank ALLMAX for fueling his athletic training and recovery.

You can follow Mitch Clarke on Twitter and Facebook.

Powerlifting at the IPL in Las Vegas 2011

2011-12-06T16:19:00.001-05:00

As many of you know, we traveled to the Golden Nugget Casino in Las Vegas last week for the 2011 IPL World Power Lifting Championships.

I weighed in at 180.2 lbs and competed in the 181 lbs open single ply division.

And I took first place!

The set-up, venue and organization of the contest were incredible and my hat is off to the United States Power Lifting Association (USPA) for hosting this event.

Here is a breakdown of my lifts that day:

Squats: 535, 573, 606 lbs – 606 lbs was my best for day
Bench: 385, 407, 423 lbs – 385 lbs was my best for the day – missed both 2nd and 3rd attempts at lock out, SO CLOSE!
Deadlifts: 573, 617, 655 lbs – 617 lbs was my best for the day

Total: 1609 lbs – this was a 33 lbs personal record for me on my total.

I hit my goal for this meet in squats – was disappointed in my bench, but was pleased with my deadlift.

Every competition teaches me something. Upon reflection of this contest, I should have chosen a smaller jump for my third attempt in the deadlift, but I was chasing my "181 lbs elite total." NEXT TIME!

Here is the video:

I am now prepping for my next competition on January 28, 2012 at the Los Angeles Fitness Expo Pro Power Lifting Invitational at the L.A. Convention Center.

Written by ALLMAX Team Member and Professional Powerlifter Brian Kiraly – fueled by ISOFLEX and Beta Alanine for increased endurance.

NPC National Bodybuilding Championships 2011

2011-11-24T12:04:00.001-05:00

Last weekend ALLMAX Nutrition was in Miami Beach for the 2011 NPC National Bodybuilding Championships.

With over 750 athletes competing, it was most definitely the biggest show of the year.

ALLMAX Athletes and Team members Chris Villa, Yen Nguyen and Tennille Ray were all on stage this weekend representing the team.

It was Yen’s first-ever nationals show and she finished in an impressive 10^th place out of over 50 athletes in the Bikini “B” class.

Congratulations to all three of our Athletes that competed. You looked great on stage!

Also on hand was ALLMAX Athlete Nicole Costa (seen here with Yen and Chris), who was signing photos and giving out ALLMAX goodie bags featuring samples of Isoflex, Aminocore, Razor8 Blast Powder, Isoflex Protein Bars, QuickMass, T-shirts, and much more.

Also stopping by for a photo with Team ALLMAX was NPC Chairman Jim Manion, shown here with Nicole, and Kevin Kouwenhoven and Steve Marteski from the ALLMAX sales team.

Congratulations to all of the competitors and thank you to everyone who came by to visit the ALLMAX Nutrition booth.

See you in 2012!

Highlights from the 2011 Sacramento Pro

2011-11-10T12:28:00.001-05:00

Saturday November 5^th was the Sacramento Pro Men’s under 212 bodybuilding and Women’s pro bikini grand prix and ALLMAX was there!

Another year and another sold-out event!

The Crest Theatre was packed for the pre-judging and night show. ALLMAX Nutrition athletes Alexandra Porshnikoff and Josh Wade were on hand to provide all the attendees and competitors with bite-size samples of our delicious Isoflex Protein Bars.

ALLMAX goodie bags were also handed out and the lucky recipients got to sample some choice products:

ALLMAX shaker cup
Isoflex Peanut Butter Chocolate samples
Isoflex Chocolate Mint samples
Razor8 Blast Powder samples
Aminocore samples
Status Fitness Magazine

Congratulations to all the competitors and thank you to everyone who came by to visit the ALLMAX booth!

Natural Muscle Magazine November 2011

2011-11-02T12:07:00.002-04:00

Click here to get your free copy of the November issue of Natural Muscle Magazine!

Check out page 38 for our article on When it Pays to Cheat on your Diet.

Team ALLMAX Welcomes Josh Wade

2011-11-01T16:24:00.001-04:00

Team ALLMAX is proud to welcome Josh Wade to our roster of athletes.

Hailing from Citrus Heights, California, Bodybuilder Josh Wade is a Personal Trainer with an impressive competitive record.

Training with IFBB Pro Grigroi Atoyan, Josh has worked his way up from first place in the Middle Weight Division to an impressive win at the California State Championships this year in the Heavyweight Division.

Josh is currently training for the USA Championships in 2012.

“My next competition is going to be the 2012 USA Championships. I hope to come home with a victory and my pro card. I am very passionate about the sport of bodybuilding and I want to have a successful career and future in the sport that I love. I am a personal trainer who works and trains at two Max Muscle locations in Rancho, Cordova and Rocklin, California with IFBB professional bodybuilder Grigori Atoyan.”

Welcome to the Team, Josh!

Read more about Josh and check out his winning workout program here.

USPA Central California Powerlifting Meet

2011-11-01T16:19:00.002-04:00

This past Saturday, The Camp Pendleton Bar Benders met in San Lois Obispo, California, at the USPA Central California Powerlifting Championships.

Team ALLMAX Athlete and Professional Powerlifter Brian Kiraly was among them.

This was my first competition since my L5 back injury. I have been off for two months and going to physical therapy three times a week. I really wanted to get back on the platform and prove something to myself.

My goal this time was to go 9/9 on my lift attempts. Since I used this meet as a training tool (max effort day), I did not cut weight and just weighed in at my normal 188.2 lbs.

I opened VERY moderate in weight attempts because I was not sure how my body was going to feel considering and I was doing bodyweight air squats six weeks ago. And I was very excited to finally test out my double overhand (HOOK Grip) for deadlifts. I have been working on this technique since April and find that it really helps with the final three inches of the lockout.

I finished 2^nd place with a total lifting weight of 1,538 lbs – 198 open.

Here’s the breakdown:

Squats

485 lbs – good
529 lbs – good
556 lbs – good

Bench

375 lbs – good (forever pause at bottom because of fluttering, which REALLY zapped my lower back!)
396 lbs – no lift (check out the video below: it could be the slight downward motion in my left arm)
407 lbs – no lift

Deadlifts

529 lbs – good
584 lbs – good
606 lbs – good

Check out the video:

Camp Pendleton Bar Benders Are in Town

2011-10-20T16:48:00.000-04:00

Team ALLMAX Athlete and Professional Powerlifter Brian Kiraly and The Camp Pendleton Bar Benders will test their mettle Saturday, October 22 at the 2011 United States Powerlifting Association (USPA) Central California Power Lifting Championships.

The Camp Pendleton Bar Benders is a group of 13 male and female US Marines who train for competitions across the country.

Tomorrow they will be traveling to San Lois Obispo, California, to tune up for the upcoming 2011 USPA World Powerlifting Championships in Las Vegas on November 30 to December 4.

Saturday’s competition will take place at the San Lois Obispo High School from 9:00 a.m. to 6:00 p.m. (or as Brian puts it – 0900 to 1800 hours!)

Brian is competing in the 181-lb Open Division – Full Power (Squat, Bench and Deadlift).

Be sure to stop by and support our (Marines) strength athletes. Brian will have lots of ALLMAX samples for you to try.

For more information, here are some cool links:

ALLMAX Welcomes Bikini Model Yen Nguyen

2011-10-20T14:38:00.000-04:00

ALLMAX is proud to welcome Yen Nguyen to our roster of Team ALLMAX Athletes.

Yen just won first place at the Ft. Lauderdale Cup, Bikini Division and is working hard to obtain her pro card to become an IFBB Pro Bikini Competitor.

"The physique I have today is the result of many years of experimenting with different diets and workouts. I first started working out in a gym after I graduated from high school and really didn't participate in any sports during school.
"I grew up eating foods heavy in fats and carbs, so I really didn't know the first thing about eating healthy."

Yen now trains with Team Bombshell:

"I train under Team Bombshell, so my training regimen changes every four weeks to avoid plateaus. Every workout starts with a 10-minute warm up on the treadmill. I end each workout with a 10-minute cooldown on the treadmill and then stretch.

"Each rep is held for 2 counts at the top with minimal rest between each set."

ALLMAX is looking forward to a bright future with Yen in the bikini division!

To learn more about Yen Nguyen, check out her Athlete Page.

Chocolate Granola Protein Bars

2011-10-20T14:34:00.004-04:00

Making your own protein bars is a healthy and economical way to get that much-needed protein on-the-go.

If you love the taste of nuts and chocolate, you'll love these delicious protein bars.

This recipe is easy to make and should last about a week, provided you can resist their nutty, chocolatey, chewy goodness!

Ingredients

¼ cup brown sugar Splenda mix
1 cup skim milk
½ cup egg whites
4 tbsp apple sauce
1 ½ tsp baking powder
2 cups low fat granola (I use President's Choice Blue Menu Low Fat Granola)
3 scoops ALLMAX ISOFLEX Chocolate Peanut Butter protein powder
¼ cup pecans, chopped
1 tbsp cinnamon
1 tsp vanilla

Preparation

Mix dry ingredients together.
Mix wet ingredients together.
Add the dry to the wet and stir to incorporate.
Spray a 8-inch square pan with low-fat Pam. Pour in the batter.
Bake at 350 degrees for 30-40 minutes.
Cut into 12 pieces. Wrap the remaining bars and freeze if desired.

Nutritional Information (Serving Size = 1/12th recipe)

Calories: 136
Protein: 10 g (40 cal)
Fat: 4 g (36 cal)
Carbohydrates: 15 g (60 cal)

Lauren is a personal trainer and nutritionist. She is a recent Brock University and Ryerson University graduate from the Food and Nutrition program, who is passionate about eating, cooking, running, and weight training. Lauren hopes to one day compete in fitness competitions. To fuel her workouts, Lauren enjoys ISOFLEX chocolate protein powder - it's also her favourite to bake with!

ALLMAX Athlete Yen Nguyen Takes First

2011-10-12T14:09:00.001-04:00

Congratulations to Team ALLMAX Athlete Yen Nguyen for her First Place Win at the Ft. Lauderdale Cup yesterday in Bikini!

We are looking forward to a bright future with Yen in the bikini division!

"I love competing in the NPC Bikini Division! I am so grateful to have met so many wonderful people training and competing. I love pushing myself to surpass my limits to exceed my goals. I am blessed to have a supportive group of family and friends to nurture my growth."

Check out Yen's Facebook fan page and become a fan!

Great job, Yen!

Watch out for the Protein Police!

2011-10-11T09:50:00.000-04:00

The great thing about events like Mr Olympia is having the opportunity to meet our loyal ALLMAX customers face-to-face and see the results of their hard-earned training.

This year we had the opportunity to meet NYPD Police Officer Vaughan Etienne, from now on playfully known as Protein Police Officer Vaughan, who competed on stage at Mr Olympia.

Vaughan was kind enough to send us some pictures and I think you'll agree, his physique is worthy of some praise. Great proportions, amazing symmetry and impressive striations. Wow!

Vaughan will be competing at the New York Pro next year and with that physique, he is sure to do well.
Good Luck, Vaughan ~ from everyone here at ALLMAX.

Mr Olympia 2011 Highlights

2011-10-03T14:42:00.000-04:00

ALLMAX was out in full force at Mr Olympia this year and our Team ALLMAX Athletes were kept busy, handing out prizes and posing with fans and competitors alike.

Our very own ALLMAX Ambassador and Professional Powerlifter, Brian Kiraly, pulled out of the meet due to a back injury, but did an awesome job as Announcer for the Pro Lifting Mr Olympia Championships. ALLMAX Athletes Nicole Costa and Andre Rzazewski handed out Best Lifter Rewards.

In this photo, Nicole Costa poses with Mr Olympia 242-lb Weight Lifting Class Winners:

Chris Pappilion- 1st place (2132 lbs total, currently ranked #3 in the Nation)

Keith Mitchell- 2nd place (2055 lbs total, currently ranked #5 in the Nation)

Prostur Olason- 3rd place (from Iceland - 2028 lbs total, currently ranked #7 in the Nation)

Team ALLMAX Athlete Andre Rzazewski poses with 198+ Weight Class, Full Power Contest, Powerlifting 1st Place Winner, Nicki l'Anson.

Team ALLMAX Athlete Nicole Costa poses with 165 lbs Weight Class, Bench Press, Powerlifting 1st Place Winner, Dennis McLaughlin.

Your Top 5 Favorite Workout Tracks

2011-10-03T14:38:00.002-04:00

We asked you for your Top 5 Favorite Workout Tracks.

And you responded with some great tunes that we want to share with the rest of you.

The top five songs that you voted for the most include:

Your Top Favorite Workout Tracks

Eminem – Till I Collapse
Survivor – Eye of the Tiger
Drowning Pool – Let the Bodies Hit the Floor
Kanye West – Stronger
DJ Khaled – All I Do is Win

Congratulations to Stefan Boshevski for winning this week’s (random-draw) Facebook contest.

This week’s prize is the Get Shredded 45-day Fat-Burning Stack.

Here Stefan’s winning entry:

The Best Workout Tracks! From Stefan B

Shinedown – Diamond Eyes (The Expendables OST)
Eminem – Till I Collapse
Kanye West – Stronger
Prodigy – Smack My Bitch Up
Survivor – Eye of the Tiger

A big thank you to everyone who entered this contest:

My Favorite Workout Songs :) from Vasko M

TNT – AC/DC
Can’t be Touched – Roy Jones jr
Eye of the TIGER :) – Survivor
Tiesto vs. Diplo Ft. Busta Rhymes – C’mon
Sammy Hagar – Winner takes it all

Top 5 Workout Tracks From Dana B

Drowning Pool – Let the Bodies Hit the Floor
Disturbed – Pain Redefined
Disturbed – Decadence
Disturbed – Asylum
Disturbed – Stricken

Top 5 +1 Bonus Track from Sharissa R

Trapt – Headstrong
DJ Khaled – All I Do is Win
Beyoncé – Run the World
Morgan Page – In the Airan
Lisa Lisa – Can You feel the Beat
Don Omar – Hasta Abajo

Workout Tracks to Do some Serious Lifting from Josh G

Saliva – Click Click Boom
Eminem – Till I Collapse
Drake – Forever
Dubstep – Monster
AC/DC – Highway to Hell

Tracks To Move That Bar! from Chris A

Rage Against the Machine – Killing In The Name Of
Korn – Freak on a Leash
Steve Aoki (Feat. Lil’ Jon, Laidback Luke) – Turbulence
Usher – More
Snoop Dogg (Feat. David Guetta) – Sweat

Music to Shred To from Barker Girl

Shinedown – Sound of Madness
Eminem – Soldier
Cobra Starship – You Make Me Wanna
NIN – Head like a Hole
Bruce Springsteen – Born to Run

Top 5 Workout Tracks from Kendra R

Brett Michaels – Nothing but a Good Time
Snoop Dogg – Sweat
Jennifer Lopez – On the Floor
Tiesto – Elements of Like
Quad City’s DJ’s – C’mon n’ Ride It (The Train)

Workout Playlist from James J

Roy Jones – Cant Be Touched
Limp Bizkit – My Way or the Highway
Fort Minor – Remember the Name
Eminem – Till I collapse
Drowning Pool – Let the Bodies Hit the Floor

MoVe BabY, MoVe! From Brian G

As I Lay Dying – Nothing Left
A Tribe Called Quest – Check the Rhime
Lupe Fiasco – The Show Goes On
Armen Van Buuren – Sail
Joy Division – Shadow Play

These songs are all sure to add a little boost to your workout!

Top 5 Workout Songs from Armin J

Eminem – Till I Collapse
Kanye West – Go Hard
DJ Khaled – All I Do is Win
Trapt – Headstrong
Ace Hood – Hustle Hard

Top 5 Workout Songs from Martin G

Survivor – Eye of the Tiger
Roy Jones Jr – Go Hard or Go Home
Usher – OMG
Tiesto – Traffic
Corona – The Rythm of the Night

My Get Crunk List! From Lisa McC

Coldplay – Yellow
Rhianna – Rude Boy
Guns n’ Roses – Paradise City
DJ Darude - Sandstorm
Sir MixaLot – Baby got Back

My Entry from Bret B

Drowning Pool – Let the Bodies Hit the Floor
Dead Prez – Gangsta Gangsta
Lil Wayne – How To Love
SBTRKT – Wildfire
O’Jays – For the Love of Money

Pump from Francisco G

Disturbed – Indestructible
Skillet – Monster
Disturbed – Down with the Sickness
Drowning Pool – Let the Bodies Hit the Floor
Trapt – Headstrong

Rap Dat Set from Ryan M

Clawfinger – Biggest the Best
Roy Jones Jr – Can’t Be Touched
Black Eyed Peas – Pump It
DJ Darude – Feel the Beat
Unlimited – Get Ready for This

My Top 5 from Doug G

King Conquer – Extinguisher
The Acacia Strain – Ramirez
Ligeia – Beyond A Doubt
The Contortionist – Vessel
Whitechapel – End of Flesh

Music to Move Weight To! from Paul E

Metallica – Whiplash
Kanye West – Monster
Christina Aguilera – Fighter
LMFAO – Sexy and I Know It
AC/DC – Back in Black

K!LL Th@t $h!T from Dave S

ES Posthumus – Unstoppable
Art of Dying - Get Thru This
Kraddy- Android P*rn
Queen (Suckerpunch Soundtrack) – I Want It All/We will Rock You
Eminem – Till I Collapse

My Pumped Tunes from Gerry W

Egypt Central – Kick Ass
Drowning Pool – Feel Like I Do
Sick Puppies – You’re Going Down
Adelita’s Way – Invincible
Skillet – Monster

Top 5 Workout Tracks from Brendon A

Mudvayne – Determined
Eminem – Till I Collapse
Soulja Boy (Travis Barker Remix) – Crank That
Kanye West – Stronger
Jorge Quintero – 300 Violin Orchestra

Top 5 from Mitch G

Hollywood Undead – Hear me Now
Hollywood Undead – Undead
Scream – Take it from the Top
Red – Feed the Machine
Red – Breathe into Me

The ILLEST 5 from Abhishek D

Johnny Rivers – Rockin’ Pneumonia and the Boogie Woogie Flu
Whodini – 5 Minutes of Funk
Savage – Swing
Paul Oakenfold – Dream of Trance
Queen – Another One Bites the Dust

Pump & Run Set to a Soundtrack from Theresa W

Shinedown – Sounds of Madness (bench press working on 50 reps)
Black Eyed Peas – Imma Be (abs baby)
The Pussycat Dolls – When I Grow Up (treadmill incline sweat zone)
Benny Benassi – Cinema [Skrillex Remix] (sprints)
Speed Racer – (routine music…woo-hoo!)

Tunes to get Jaaaaaaaaacked! from Tom M

Pantera – Cowboys from Hell
Eminem – Love the Way You Lie
Katy Perry – Firework
Jennifer Lopez – On the Floor
Beastie Boys – Sabotage

The Ferocious Five from Bateen A

Juelz Santana – The Second Coming
Metallica – Fight Fire with Fire
LL Cool J – Momma Said Knock You Out
Metallica – Battery
Eminem – Till I Collapse

The M$THER F$&KING Massive Gym Insanity fm Parvez H

Linkin Park – New Divide
Nas – Hate Me Now
Kevin Rudolf – I Made It (you know you made it when you look in the mirror and see your shredded arms)
Three Days Grace – I Hate Everything About You
Travie McCoy – Superbad
Three Days Grace – It’s Never Too Late
Linkin Park – In the End (I always set a new PR with this crazy song)
Young Jeezy ft. Kanye West – I Put On

Now time for some tracks for cardio. Not sure if the judges are into trance/techno. Especially when you’re doing LISS cardio… listening to trance will make the time fly by so quickly.

Armin van Buuren – Full Focus
ATB – Ecstasy (Club Mix)
Jochen Miller vs. Dirty Money feat. Skylar Grey – Humanoid vs. Coming Home (Acapella)
One (Markus Schulz Big Room Reconstruction) – Swedish House Mafia
Man On The Run – Dash Berlin
Nic Chagall – This Moment (Prog Mix Armin van Buuren)
John O’Callaghan ft. Sarah Howells – Find Yourself
The Fray – Never Say Never (Lenny B Club Mix)
tyDi – Calling [Feat. Audrey Gallagher]
W&W – Alpha [Original Mix] (at 2:05 the song gets so intense. It gives me chills every single damn time)
Zoo Brazil – You Can Have It All

THE FIVE from Pete C

Gojira – Remembrance
Killing Joke – The Wait
Nirvana – Radio Friendly Unit Shifter
Iron Maiden – Wrathchild
SE7ENDUST – Enemy

Top 5 Workout Tracks for Sept from Tracy G

Deadmau5 ft. Kaskade – I Remember
The White Stripes – Icky Thump
Linkin Park – Bleed it Out
Kanye West – Stronger
Jay z and Alicia Keys – Empire State of Mind

Top 5 Beast-Mode Songs from Johathan R

Hatebreed – I Will Be heard
Mudvayne – Dig
Tool – Jambi
Soil – Pride
Static x – Destroyer

Top 5 Wall Crashing Tracks from Fabio I

Dope – Debonaire
Eminem – Till I Collapse
Eminem ft. Lil Wayne – No Love
Swedish House Mafia – One
Slipknot – Before I Forget

My Top 5! from Colton S

Jorge Quintero – 300 Violin Orchestra
A Day to Remember – Out of Time
Avenged Sevenfold - AFterlife
Drowning Pool – Hate
Disturbed – This Moment

Top 5 Workout Songs from Scott W

Eminem – Not Afraid
Lupe Fiasco – Show Goes On
Fort Minor – Remember the Name
Eminem and Royce da 5'9" – Bad Meets Evil
Kevin Rudolf – I Made It

Top 5 Workout Tracks from Jeff MacW

Justice – Genesis
Rammstein – Keine Lust
Metallica – Frantic
Linkin Park – Wretches and Kings
Daft Punk – Too Long/Steam Machine

Top 5 Tracks from Brian H

Three Days Grace – World So Cold
LMFAO – Champaign Showers
LMFAO – I’m in Miami Bitch
DJ Khaled – All I Do Is Win
Five Finger Death Punch – Bad Company

My Top 5 Motivational Tracks from Louis T

Slipknot – Before I Forget (listen to the lyrics, you’ll know why I chose this)
Dappy – No Regrets
David Guetta ft Taio Cruz – Little Bad Girl
Sub Focus – Rock It
Daft Punk – Around the World

Top 5 Workout Songs from Stefan V

Eminem – Till I collapse
Birdman – I Run This
Lil Wayne – 6’7
Deadmau5 – Sofi Needs a Ladder
Kanye West – Stronger

Top 5 Workout Tracks from Zack R

Breaking Benjamin – Blow Me Away
Disturbed – Stricken
Slipknot – Before I Forget
SlipKnot – Sulfur
Abandon All Ships – Take One Last Breath

Track from Jonathan N

Slipknot – Duality
Eminem – Lose Yourself
Pitbull – Give Me Everything ft. Ne-Yo, Afrojack & Nayer
Tiësto – Adagio For Strings
Survivor – Eye Of The Tiger

BCAAs for Breakfast for Muscle Growth

2011-09-26T15:48:00.001-04:00

You’ve probably heard that breakfast is the most important meal of the day.

Whether you’re dieting or trying to put on some muscle mass, both anecdotal evidence and scientific research suggests that skipping the first meal of your day is a big mistake. After all, breakfast is just what it says it is – breaking the fast between your last meal of the previous night and the following morning.

Depending on how long you sleep and how late you eat – taking Casein-FX can help by providing a steady release of amino acids during the night. But don’t wait too long in the morning to refuel your body – during periods of fasting, your metabolism tends to slow down.

If you’re trying to gain muscle, going for extended periods without food can be an issue as well. While it does take a couple hours for some foods to digest, going all night without food means your body isn’t getting the much-needed nutrients like amino acids for growth. If you’re dieting, you won’t want to go too long without food either. The longer you go without food, the hungrier you tend to be. This means that by the time you do sit down and find something to eat, you may be ravenous and overeat. In addition to throwing off your progress, this can also throw you out of the dieting mindset and shatter your confidence.

Breakfast is pretty important in most cases.

But that still leaves one big question – what should you eat for breakfast? If the saying, you are what you eat, is true, then it must be a pretty important meal. It sets the tone for your entire day. By most people’s logic, a breakfast high in carbohydrates is a good idea because carbohydrates are your body’s preferred source of energy. But too many carbohydrates can make you sleepy and put you back at square one.

So a high-protein breakfast is the better option.

That’s the question posed by a group of scientists in a study from The Journal of Endocrinology. The participants in the study were split into three groups:

Group One was fed 24 grams of amino acids mixed with water.
Group Two was given a quantity of skim milk (a blend of protein and carbohydrates) equal in calories as the amino acids.
Group Three was a placebo group and was fed nothing.

An analysis of hormone levels found that the Group One fared the best in several ways. This group found that amino acids cause an incredible surge in growth hormone, a powerful muscle-building hormone that can also aid in fat loss. In addition, the group experienced a 50% reduction in cortisol, a hormone usually secreted by the body in reaction to stress. Cortisol spells trouble for dieters and muscle-building enthusiasts alike, as it can suppress testosterone and increase fat storage.

To kick your hormones into gear first thing in the morning, forget the carbs! Instead – grab some Aminocore in the morning, as it provides a research-backed dose of leucine, isoleucine and valine along with B vitamins to keep you energized and anabolic in the morning. If that alone doesn’t wake you up, these two bold, delicious flavors will – Caribbean Splash and Fruit Punch Blast. Aminocore comes in two sizes – 400 gram and 1000 gram – and also comes in tablet form.

Here’s another idea. If you’re looking for something to complement your coffee, mix in some ALLMAX Micronized BCAA, with its 2:1:1: ratio of leucine, isoleucine and valine, it mixes instantly and without clumps, adding essential BCAAs to your first meal of the day.

It’s also important to have protein-rich foods such as eggs, meat and protein shakes such as AllWhey or Isoflex to provide a full spectrum of amino acids for your body build muscle and stimulate hormone production.

Source:

M Groschl et al. Endocrine responses to the oral ingestion of a physiological dose of essential amino acids in humans. The Journal of Endocrinology; 179(2):237-244.

Brian is an ACE-Certified Personal Trainer and is currently completing his degree in Public Relations Journalism at the University of North Carolina. He grew fond of weight-lifting during his hockey career and is now happily addicted to the iron. Brian can be contacted via email at:TarHeelTrainer@gmail.com

ALLMAX Gets Pimped

2011-09-20T12:05:00.000-04:00

If you're down in the Florida area, you may have seen the DNC ALLMAX van touring your neighborhood.

Now before you get too excited and chase the van down the street, clutching your dimes in hand, hoping for some protein on-the-go, this is not a mobile RTD!

But it will lead you to one of Tampa's prime retailers for your favorite ALLMAX products.

DNC Supplements carries the whole line of ALLMAX Nutrition products.

Celebrating their 15th anniversary this year, DNC Supplements welcomes ALLMAX Nutrition as one of their top-selling brands.

Now how's that for a rear view!

USPA Olympia Powerlifting Invitational 2011

2011-09-08T12:43:00.008-04:00

ALLMAX is a proud sponsor of the upcoming 2011 USPA Olympia Powerlifting Invitational event in Las Vegas at The Orleans Hotel and Casino on September 16^th.

The USPA Olympia Powerlifting Invitational is the event where the biggest and baddest powerlifters go head-to-head to break new world records and display the most hardcore heavy lifting on the planet.

Among those competing is none other than our very own Team ALLMAX Athlete and Professional Powerlifter Brian Kiraly.

After winning first place in the 181-pound Open and Military Divisions at the USPA Nationals in July, Brian is more than prepared for this jaw-dropping and awe-inspiring event. We know one of his training secrets – TESTOFX LOADED for rapid results and 284% increase in bioavailable testosterone and 376% increase in total testosterone – IN JUST 12 HOURS!!!

Brian’s best contest lifts to date:

Squat: 540 lb
Bench Press: 402 lb – This was the only personal goal that I achieved at this contest – very happy with my bench!
Deadlift: 584 lb

Come cheer Brian on and experience the best strength athletes in the country.

Natural Muscle Magazine Sept 2011

2011-08-30T15:24:00.003-04:00

Click here to get your free copy of the September issue of Natural Muscle Magazine!

Check out page 36 for our article on Progress with Periodization.

Isoflex Chocolate Peanut Butter Truffles

2011-08-30T11:44:00.004-04:00

If you love chocolate, you’ll love these decadent truffles.

These truffles are so chocolatey rich, you’ll feel like you’re cheating. They also make the perfect gift for birthdays and Christmas.

Ingredients

cup crunchy peanut butter (natural)
½ cup egg whites (processed)
¼ cup hot water
4 scoops Isoflex Chocolate Whey Protein Isolate
¾ cup oat bran

Options for coating balls:

Shredded unsweetened coconut
Coca powder
Finely chopped nuts
Finely chopped sunflower or pumpkin seeds

Preparation

In a food processer combine egg whites, oat bran and Isoflex chocolate whey protein isolate. Slowly start to add the peanut butter and water until a thick, dark chocolaty paste is made and the blender struggles. Remove the bowl from the processor unit and allow mixture to sit for 5-10 mins to allow the oat bran to swell and tighten up the mixture.

Once ready rub just a little olive oil on the palms of your hands and start to make balls from the mixture. Roll them into the size of a truffle. Place on grease proof paper until you have used up all the mixture.

Now take several small dishes and add options for coating the balls. Roll in desired topping. place back onto sheet and place in the freezer. The balls will not totally freeze due to the fat content. Place in freezer bags balls will store this way for months. You don’t even have to thaw to eat, as they taste great chilled.

Created by Sharon Mould
Pro-IDFA & Fame Bodybuilder
Certified Chef, RMT, D.Ac, CPT, NWS

The New Conan Workout

2011-08-25T14:32:00.011-04:00

Taking on the iconic role of Conan the Barbarian is a daunting task that requires a rock solid training program and kick-ass supplementation.

Let me first begin by saying I am a true fan of the original Conan movies and I believe Arnold is the reason bodybuilding is where it is today.

His physique in those movies, while not being the exact replica of what he looked like when capturing seven Mr Olympia titles, was still extremely impressive.

A huge thick chest from top to bottom, arms that even today's top pros would give anything for and a tight wasp-like waist that seems to have gone by the wayside for many current competitors.

Arnold ruled and Conan kicked ass and many believe it's better to leave something so good and iconic alone, while others like to ask what if Conan re-emerged?

Well, a new Conan movie is out and the man taking on the iconic role is none other than Jason Momoa, who will forever be known as the shrunken Conan. For this new role, Momoa had to put on 20 lb of muscle in all the right spots. I designed a program that would suit his kind of physique and one that would achieve the same end results:

The New Conan Workout

Weight Training Program: 5 days/week

Monday: Chest/Triceps/Abs (follows pyramid training principle)

Bench Press – 5 sets, reps 20-15-10-8-8
Incline Bench Press – 4 sets, reps 15-10-8-8
Incline Flyes – 4 sets, reps 15, 15, 15 (weight increases each set)

Rope Push Downs – 5 sets, reps 20-15-12-10-10
Skull Crushers – 5 sets, reps 20-15-12-10-10
Dumbell Kick Backs – 3 sets, reps 12-10-10

Tuesday: Back/Biceps/Forearms (pyramid principle)

Wide Grip Chins – 4 sets with bodyweight to failure
T-Bar Rows – 4 sets, reps 15-10-6-6
1 Arm Rows – a 4 sets, reps 12-10-8-8
Cross Bench Dumbbell Pullovers – 3 sets, reps 12-12-12

Straight Bar Curls – 6 sets of 10 with weight never changing
Incline Dumbbell Curls – 4 sets, reps 15-12-10-10
Preacher Curls – 4 sets, reps 20-15-12-12
Reverse Grip Cambered Bar Curls – 3 sets, reps 12-10-10

Wednesday: Quads/Hams/Calves (even though no one really noticed Conan's legs)

Seated Leg Extensions – 4 sets, reps 15-12-10-triple drop set
Hack Squats – 4 sets, reps 15-12-10-10
Lunges – 3 sets, no count, set a distance to walk to and back

Stiff Legged Deadlifts – a 4 sets, reps 15-12-10-10
Seated Hamstring Curls – 3 sets, reps 15-12-12
Standing Calf Raises – 4 sets, reps 15-8-6-6

Thursday: Shoulders/Traps (pyramid principle)

Standing Military Presses – 5 sets, reps 15-12-10-10-8
Lateral Raises – 4 sets, reps 12-10-8-8
Reverse Pec Deck Flyes – 4 sets, reps 12-10-8-8
Barbell Shrugs – 5 sets, reps 30 each set while increasing the weight

Friday: Chest/Biceps/Triceps

Flat Dumbbell Presses – 4 sets, reps 15-12-10-10
Incline Dumbbell Presses – 4 sets, reps 15-12-10-10
Pec Deck – 4 sets, reps 15-12-10-10

Standing Dumbbell Curls Superset with V-Bar Pushdowns – 4 sets, reps 15-15-10-10
Close Grip Bench Press Superset with Spider Curls – 4 sets, reps 12-10-8-8
Overhead Dumbbell Extensions Superset with Concentration Curls – 3 sets, reps 12-10-10

Please note that results will vary from person to person and this workout doesn’t include progressive adjustments; however, this program is rock solid and will give anyone a pretty good start at attaining a Conan-like physique with of course tweaks along the way. As you can see from the weight training program, chest and arms are given priority because after all when you think of Arnold those are the muscle groups that come to mind right away, and I'm sure Momoa focused on those just the same.

Nutrition and Supplementation

One of Momoa’s biggest challenges was holding onto the muscle he had built while maintaining his gruelling fat-burning fight schedule. Sword fighting and hand-to-hand combat training was also part of Momoa’s training program. He reportedly stuck to a low-carb diet and this could’ve been designed better to suit his 6’4” frame and his combined training schedule.

The New Conan Training Diet

Meal One

7 egg whites, 2 whole omega eggs
2 slices brown bread
1 cup fiber cereal
Handfull walnuts
TestoFX, ALLflex, Omega3, MusclePrime, Vitastack

Meal Two

1-1.5 cups of brown rice
1 large chicken breast
Mixed veggies
1 avocado

Meal Three (pre workout)

1 serving of Razor 8 Blast Powder and Hemanavol
1 serving of Waxy Maize mixed with 1 scoop of Isoflex

Intra workout: Waxy Maize and Isoflex

Meal Four (post workout)

Meal Five

2 large sweet potatoes
10-12 oz. flank steak
Mixed veggies
Omega3

Meal Six

CaseinFX shake with glutamine, Aminocore, ZMA and a tablespoon of natural almond butter

As far as nutrition and supplementation go, its high protein with moderate carbs and moderate healthy fats. The supplements are taken at calculated times in order to promote the most anabolic, growing environment possible.

Dana Bushell teaches high school Phys. Ed and coaches senior football and is a certified fitness consultant and competitive bodybuilder. Dana is an Associate Professor of Communications in Barrie, Ontario, and a regular columnist for Muscle Insider.

Pat Curran Victorious Featherweight Champ

2011-08-24T10:12:00.009-04:00

Pat Curran wins Bellator’s Featherweight $100K Summer Series with a crowning second-round KO kick to the head!

Knocking top 5 contender Marlon Sandro to the ground in a highlight reel moment in the cage last Saturday, Curran became the first Bellator fighter to win tournaments in two weight classes.

“It was a slow start in the first round. I was really trying to get my timing down and the distance down and just kind of feel him out a little bit, but I definitely got to say thanks to my corners, Jeff and Doug, they told me look low, go high and I did it and he landed right on his head!” Pat told SherDog.com after the fight.

Curran dropped as much as 10 lb for this fight to meet the 145-pound weight class and he’s in the best shape of his life:

“I feel great! This is definitely my weight class. I’m here to stay for a while.”

Despite top 5 contender Marlon Sandro’s undefeated status, Curran’s training in the gym and knowing his component and how he moves and having the stamina to wait for the right moment proves he’s the one to beat.

“Top 5 guy, he trains with some of the best in the world and he’s never been knocked out or submitted, so that’s a huge accomplishment for me and I’m ecstatic, I’m speechless.”

This tourney win gives Curran a title shot against current 145-pound champ Joe Warren.

Congratulations Pat!

Don't Compromise your Immune System

2011-08-23T12:10:00.004-04:00

In the age of processed foods, hormone injections and airborne toxins, it is easy to explain why our internal systems are not running as efficiently as they once did.

The external factors we face daily lend to weakened immune systems, slower metabolisms and interrupted digestive systems. To combat these factors, natural health products and herbal remedies have become essentials in our daily nutrition. Probiotics are just one example of a natural remedy that has become an important component in helping your internal systems run efficiently against harmful, external factors.

Over the last decade, probiotics have gaining popularity for many reasons. First and foremost, probiotics have been found to play an important role in producing healthy bacteria known as gut microflora in the digestive tract. This microflora provides protection against various diseases.

Three Important Strains of Probiotics:

L acidophilus

L casei

Enterococcus faecium

Bifidobacterium bifidum

Most of the 400 to 500 strains of probiotics are unculturable by conventional methods. These bacteria are critical to the development of a healthy immune system and are crucial in the digestion of certain foods to release vitamins and nutrients such as vitamin K and short-chain fatty acids.

According to Mini-Reviews in Medical Chemistry:

“Even the best surviving and adhering probiotic strains usually do not colonise the intestinal mucosa for long periods, and are eliminated after a few days when the host stops ingesting them.”

The inability of these bacteria to colonise for extended periods is due to a number of factors, making probiotic supplementation important to intestinal your health. The International Journal of Gastroenterology and Hepatology states that probiotics help to develop gut microflora that cannot produce itself due to unnatural factors that humans and farm animals now live under. Antibiotics (yes the ones prescribed to you by the doctor) also affect body’s inability to produce healthy immune-boosting bacterias in the intestinal tract.

Now let’s take one step back. Is your body even capable of supporting healthy bacteria with probiotics? If not, synbiotics become essential in ensuring your body can effectively colonise gut microflora produced by the probiotics. Synboitics by definition are “preparations that combine probiotics and a prebiotic to boost numbers of benefitical bacteria and improve colonisation in the gut.”

Prebiotics, one of the most recent additions to natural remedies, have been developed in this instance to help feed the microflora, helping to prolong its lifespan in the intestinal tract. By nature, prebiotics are complex carbohydrates, such as inulin, fructooligiosaccharides and galactooligosaccharides. Their role is to provide nutrients to the healthy bacteria, in turn helping them colonise.

Stacking your nutrition with a pre and probiotic is, therefore, one of your best defences in your fight against toxins, pollutants, and processed and sterile foods.

Allmax Nutrition recognizes the importance in synergy within the body and the relationship between training hard and supplementing your diet with the most effective nutrients available. The new Vitafemme Complete Multivitamin Pack for women includes both prebiotics and probiotics, together with a full spectrum of enzymes to help support your immune and digestive systems. It is currently the only multivitamin pack to do so.

The included probiotic contains 5 million CFU Lactobacillus sporongenes. While the included prebiotic is complete with 300 mg of FOS, inulin derived from Chicory Root, as well as NutraFlora.

This immune support system is also teamed up with an anti-aging complex, EFA stack, femme joint support and a whole spectrum of vitamins and minerals to keep you moving, inside and out. All these perks are available in convenient daily packages (21-day supply), making Vitafemme the ideal multivitamin for any women that wants her body to function as efficiently as she does.

Valeria Fazio holds a B.A. Honors degree in history from Carleton University and a diploma in professional writing from Algonquin College. She has been competing in amateur fitness and figure competitions for three years, and has recently qualified for the 2011 Ontario Provincial Figure Championships. As a certified personal trainer and nutritional coach, Valeria helps others in her free time to achieve their fitness goals.

RapidCuts Gets the Shredded Treatment

2011-08-18T12:12:00.005-04:00

Experience extreme fat loss with the newly formulated RapidCuts Shredded – part of the new PRO-COMPETITION SERIES.

RAPIDCUTS SHREDDED is pure, unadulterated fat-shredding potency. The most concentrated, pharma-grade ingredients known to fat loss science have been brought together to give you the kind of rapid, accelerated fat-shredding power you demand.

• 98% Pure N, N-Di-Methyl-Tyramine Hyperlytic Compound
• Polymethoxylated Stimulant Accelerators
• Micro-Encapsulated
• Nor & DiHydro Capsaicin
• Sustained Release Thermogenics

Ingredients have been POLYMETHOXYLATED to extend both the impact and the duration of the fat loss agents. We have sourced 5 unique alkaloids of both bio-dervied and pharmaceutical 1,3-Trimethylxanthines (caffeine) that have a profound effect on your training, cardio and resulting fat loss.

ALLMAX Pro-Competition Series RAPIDCUTS SHREDDED is ideal for competitors who demand rapid and effective fat loss. RAPIDCUTS SHREDDED has been based on the latest cutting-edge science. It provides comprehensive fat loss based on the Target, Release, Ignite System. The Pro-Competition Series of products from ALLMAX provides the highest level of performance for the highest levels of competition. RAPIDCUTS SHREDDED is ideal for 8-week programs and can be effectively integrated into any diet and cardio regimen.

RAPIDCUTS SHREDDED is simply the strongest, most advanced and most comprehensive fat burning product we have ever produced. The science is undeniable and the results are truly impressive. RAPIDCUTS SHREDDED was created with a single focus: to create a formula specific to and exclusively for fat loss.

Concentrated, Potent and HPLC Standardized versions of Brazilian-Source Yerba Maté Unfermented Green Tea, Camilia Sinensis Green Tea (50% EGCG), Patented Svetol® Green Coffee Extract have been concentrated to contain the highest amounts of Chlorogenic Acid; newly released research has shown profound fat-loss effects. Combined with the completely novel and rare Cranes Bill Extract at a 200:1 ratio with Hordenum Vulgare RAPIDCUTS® SHREDDED provides a synergistic effect that you must feel to believe. Cardio will never be the same.*

RAPIDCUTS SHREDDED is now fortified with patented Capsimax® – micro-encapsulated nor and di-hyrdro capsaicin, a very potent concentrated form of active capsicum that is has a protective layer to sheild your stomach. Capsimax® releases past your stomach to avoid any discomfort and provide maximum benefit – which is; a dramatic increase caloric expediture, amplified thermogenesis and prevention of adipocyte maturation!

PRO-COMPETITION SERIES

RAPIDCUTS SHREDDED is the extreme fat loss formula designed for men and women who are aiming for extreme competition level results. This is the most powerful and effective weight loss formula we have ever brought to market.

Unlike virtually any other supplement on the market today, we show exactly what’s in RAPIDCUTS SHREDDED right on the label; every ingredient and blend is completely spelled out with standardized and patented ingredients. Are you just guessing to determine how much of what you’re getting with other products?

Many products on the market today hype 'liquid technology'. Bottom line, almost 50% of the content in these capsules is 'INACTIVE' oil. We believe in providing 'ACTIVE' ingredients, not 'OIL'! That is why every capsule of RAPIDCUTS contains 99% active ingredients, NOT FILLER, NOT INACTIVE OIL!

Experience the power of the exclusive TARGET RELEASE IGNITE 3-Stage Fat Burning System found only in RAPIDCUTS SHREDDED. With 99% active ingredients, NOTHING WORKS FASTER!

ALLMAX RAPIDCUTS SHREDDED is available in 90 capsules for a complete full-month 30-day supply.

Vote for ALLMAX!

2011-07-29T15:17:00.010-04:00

ALLMAX Nutrition is Nominated for FOUR 2011 Bodybuilding.com Supplement Awards

Cast Your Votes Now!

We’d like to thank all of our ALLMAX customers for supporting our brand over the past year. We’re very proud to be nominated for FOUR Awards this year, but we couldn’t have done it without YOU, our loyal customers!

At ALLMAX, we strive to produce the highest quality products by sourcing out the best-of-breed ingredients and by listening to our customers to bring you tried-and-tested products that deliver RESULTS!

All of your support has propelled us into a new esteemed category this year – Best Breakout Brand of the Year – ALLMAX Nutrition uses only the purest raw ingredients through a pharmaceutical grade manufacturing facility.

AND FOUR products that you just LOVE!

Multivitamin Supplement of the Year

VITASTACK – Your Nutrient Foundation

VITASTACK has been making waves since its debut just over a year ago. VITASTACK gives you every essential nutrient in dosages hard-training athletes and bodybuilders need to accommodate their excessive physical demands. Engineered for extreme and intense training, VITASTACK is about as far as you can get from your mom’s multi.

Glutamine Supplement of the Year

Glutamine – Full Body Recovery

ALLMAX uses only the finest 100% pure Japanese-grade micronized Glutamine in this essential amino acid supplement for rapid recovery and immune-boosting results. Our proprietary GLUTASURE™ technology allows us to minimize the particle size of the glutamine, creating a clean, white and extremely fine powder. Our pharmaceutical grade Glutamine is not heat or chemically treated.

Creatine Supplement of the Year

Creatine Monohydrate – Total Muscle Volumizing

ALLMAX uses exclusive CreaMax™ technology to micronize (microparticulate) the highest grade German-source Creapure® Creatine Monohydrate for maximal absorption. Pure Creatine Monohydrate is the most heavily researched (more than 300 studies) and time-tested sports nutrition supplement in the world.

ALLMAX is one of over 70 brands to feature in the spotlight for this year’s Bodybuilding.com awards, but we need your votes to secure these sought-after trophies.

Voting is open until August 15, 2011 at www.Bodybuilding.com/Awards

Winners will be announced live at the 2011 Mr Olympia on Friday, September 16^th in Las Vegas, Nevada.

CAST YOUR VOTES NOW AND RECEIVE 10% OFF

YOUR NEXT PURCHASE OF ALLMAX PRODUCTS AT BODYBUILDING.COM

Team ALLMAX Welcomes MMA Fighter Pat Curran

2011-07-21T15:46:00.003-04:00

We are proud to welcome Pat Curran aboard Team ALLMAX.

Signed through Suckerpunch Entertainment, Pat comes on board with a great MMA record with even greater things in store.

Pat is last year’s Lightweight Bellator Tournament Champion and has already won the first round of this year’s tournament. He has dropped a weight class and comes in as an absolute beast in the 145-lb division.

The Semi-Finals are this Saturday, July 23rd in Barrie (North of Toronto) at Casino Rama. The nationally televised event will be aired on MTV2 July 23^rd at 9 p.m. EST.

Pat Curran won the first round of the Bellator Tournament with a highly technical submission called the Peruvian Necktie, and ironically, his opponent was, well, Peruvian!

Watch:

Powerlifter Brian Kiraly Takes First Place at the USPA

2011-07-20T15:51:00.005-04:00

Team ALLMAX Ambassador and Powerlifter Brian Kiraly recently won first place in the 181-pound Open and Military Divisions at the USPA Nationals.

Every competition teaches you something new and Brian says he “learned some valuable lessons during this contest and will be adjusting fire in preparation for the Olympia Invitational in September.”

After reviewing his lifts after the show, Brian said his second attempts were "a bit of a stretch."

Brian is ranked Number 1 for his division and will be competing at the Worlds this November.

Brian’s Best Contest Lifts for July 2011

Squat: 540 lb

Bench Press: 402 lb – This was the only personal goal that I achieved at this contest – very happy with my bench!

Deadlift: 584 lb

Check out Brian in action at the July USPA Nationals:

Natural Muscle July 2011

2011-06-30T17:24:00.002-04:00

Click here to get your free copy of the July issue of Natural Muscle Magazine!

Check out page 36 for our article on Your Guide to Staying Fit in the Office.

Team ALLMAX Athlete Fran Dennis is this Year's Glutes Cover Girl

2011-06-29T16:21:00.003-04:00

Fitness professional, Fran Dennis shares her fitness secrets with readers of Oxygen’s summer edition of Glutes.

As a former gymnast, Fran is no stranger to early mornings and grueling workouts. Now with six kids to take care of, finding time to keep in shape becomes even more of a challenge. Tapping into her early discipline as a gymnast, Fran schedules her workouts early in the morning before anyone else is awake and before the phone starts ringing.

This important “me” time ensures Fran stays in tip-top shape and frees up the rest of her day for family and running her own business.

To find out more about Fran and how she keeps her youthful figure, click here.

Brownies with a Protein Kick

2011-06-08T14:59:00.014-04:00

Created by Sharon Mould

These delicious, moist brownies make the perfect protein bar with 9 grams of protein per square.

If you’re going along to any BBQ parties this summer, take a batch of these scrumptious brownies with you so you too can enjoy some self-indulgence without the fat and calories.

Ingredients

1 ¼ cups Splenda
1 cup all purpose unbleached flour
¾ cups cocoa powder, sifted
1/3 cup ISOFLEX Isolated Whey Protein Powder (vanilla or plain)
2 tbsp semi-sweet mini chocolate morsels
1 tsp baking powder
½ tsp baking soda
1/3 cup chopped walnuts
2 egg whites
2 cups of baby food prunes with apple purée
¾ cups light vanilla yogurt
2 tbsp fat-free milk
Pam Low Fat Cooking Spray
1 tsp vanilla extract

Preparation

Preheat oven 350°F

In a large bowl, mix Splenda, flour, cocoa, ISOFLEX protein powder, 1 tbsp mini morsels, baking powder, baking soda and chopped walnuts. (Reserve 2 tbsp walnuts for topping).

In a separate bowl, mix egg whites, prune with apple puree, vanilla yogurt, fat-free milk and vanilla extract. Slowly add dry mixture into wet mixture and blend thoroughly using a spatula. Spray an 8 x 8 inch pan with non-stick cooking spray and pour mixture into pan. Top mixture evenly with last the tbsp of mini morsels and walnuts. Bake for 30 minutes.

Cool and serve . Makes 18 servings

Nutrition Facts per Serving (one 64 gram slice)

Calories: 103
Total Fats: 3 g
Total Carbs: 13 g
Fiber: 2 g
Protein: 9 g

Sharon Mould RMT, D.Ac, PT, NWS is a Certified Chef & Menu Planner
Contact: www.bodymouldinglifestyles.com

Finding a Healthy Balance between Training and Socializing

2011-06-07T11:25:00.003-04:00

Written by Dana Bushell

Ok, I get it. You’ve trained hard all through the winter months to have the body you’ve wanted for the summer months and you feel it’s time to relax a bit and enjoy the fruits of your labors.

I completely agree, but at what cost?

Are you prepared to let all that hard work go to waste in a few short weeks just so you can fulfill your social obligations? Everyone loves spending time with friends and family during the summer months, whether it’s at the beach, a barbeque, sitting on the patio or at a friend’s wedding. With these social events comes temptation. The food, the drinks and the partying late into the night causes you to feel less than motivated to hit the gym the next day.

As the good weather rolls in and the opportunities to let loose and have fun become more and more available, don’t let yourself go too much. You owe it to yourself to stay in shape and enjoy the ripped abs you see in the mirror all summer long. Here are some tips for you so that you can still live it up without having to worry about losing the physique you’ve worked so hard for.

Tip #1: Bring Food with You

If you’re heading to a BBQ, chances are there will be lots of hot dogs, hamburgers, sausages, steaks etc. But what you probably won’t find is extra lean cuts of meat, turkey or chicken and grilled vegetables. So, if you are being calorie conscious, bring some food like this with you to ensure you can eat along with everyone else without worrying about the extra cardio you’ll have to do afterwards.

Tip #2: Drinks

Water, water and water! Stay hydrated, avoid heavy-calorie-based drinks. Alcohol is your nemesis when trying to look your best and those fruity tasting drinks are full of sugars. Stick with water, maybe even a diet coke, but avoid the other drinks that are usually available.

Tip #3: Timing

As mentioned earlier, the food on the grill at summer parties isn’t always what you should be looking for. However, if you want to eat those delicious looking juicy burgers, then time it right. If you want to have your food on a bun, try to get your workout in before you go. Your body needs the additional calories at that point, so it won’t set you back too much. Or use the patio party as your scheduled cheat meal or cheat day. That way it’s a part of your program and you’ll suffer no guilt afterwards.

Tip #4: Call it a Night

If you have a planned training session the next day, you want to be fresh enough to put out the intensity needed for each workout. Plan to leave the party at a certain time, or at least make sure you are giving yourself enough rest before training the next day. Leaving early when everyone else is getting “sloppy” anyway may not be a bad idea.

Tip #5: Get Active

If you’re at a party in someone’s backyard and they have some games going on, like volleyball, or football or whatever, get involved! You’ll be burning calories while having fun and joining in with what everyone else is doing.

Tip #6: Set up your Week

If you know ahead of time you’ve been invited to a summer party, plan your week so that the party falls on an off day or the day after is your off day. That way you can enjoy yourself without having to think about your training.

Tip #7: No Thank You, I’m in Training

Just because you’re in training doesn’t mean you have to skip out on these fun social events. Once explained, most people respect what you’re doing and don’t harass you about not having a beer or hotdog.

Tip #8: Host your own Party

If you have the resources, have the party at your place. You can put out food and drink more suitable to your needs along with all the other things you find at summer parties. This way, you don’t have to feel different about drinking water, or having a protein smoothie because it’s there and available to everyone.

Tip #9: Social Circle with Same Physique Goals

Chances are many of the people you keep company with are gym-goers as well. This helps because they just understand and get what it takes to maintain a certain physique. There will be no questions about what you’re doing and lots of support. It does make it easier when you’re training for a show to be around those who just get it.

Tip #10: Supplements

Take some ALLMAX Caffeine tablets to give you some energy for the party if it’s later in the evening. Load up with ALLMAX Arginine to help you get a good pump before taking your shirt off to get in the pool. If you’ve partied hard, take some ALLMAX Glutamine before going to bed to help boost your immune system.

Without a doubt, the summer is a great time to enjoy time with friends and family. There’s no need to let everything you’ve worked so hard for go to waste because you’re not sure how to keep a healthy balance between training and socializing. By following these tips, you’ll have a great, guilt-free summer, while keeping your hard-earned physique.

See you at the grill!

Dana Bushell teaches high school Phys. Ed and coaches senior football and is a certified fitness consultant and competitive bodybuilder. Dana is an Associate Professor of Communications in Barrie, Ontario, and a regular columnist for Muscle Insider.

Your Guide to Staying Fit in the Office

2011-06-02T16:08:00.009-04:00

Written by Valeria Fazio

Our office: a place where a majority of our day is spent. Our desk: a place that many consider a second home. Our swivel chair: our butt’s worst nightmare, our lower back’s bully and our shoulder’s arch nemesis.

These three daily factors that make up approximately eight hours of our day, make staying fit a conundrum. Eight hours of daily inactivity can play a negative role on your energy levels, eating habits and worst case scenario, your sanity. It is for this reason that so many of us lose all motivation and give up on personal health and fitness.

The trick, however, to staying motivated and on track is to make your typical 9-5 job work for you and your health. The best part in making your office fitness friendly is not as difficult as you may think. All it takes is some quick planning, a little motivation and bit of creativity.

Your 9-5 Physical Fitness Plan

1. Make your Cubical your own Little Fit Spot

Opt for a stability ball rather than an office chair. In doing so, you help engage and strengthen your core muscles by making your abs work as hard as you do all day.
Option 2: Some offices, like mine for example, do not allow their employees to sit on stability balls, as a safety precaution. If your office is the same way, simply adjust your desk to mimic a bank teller’s station and stand as you work.

2. Stay Limber and Fresh

Sitting for long periods of time can lead to a pain in your glutes. Taking a moment to stretch out this area can help relieve a lot of tension in your rear and lower back. Use your desk as a glute stretcher. While standing, place the lower part of your leg flat on your desk or table. Slowly bend the leg you are standing on, until you feel a slight stretch is your glute. Hold for 30 seconds while breathing deeply then switch legs.

3. Stay Active when Idle

Why just sit there, when you could be exercising? Perform isolating abdominal and glute exercises while sitting in your chair or on your stability ball.

4. Take Walks at Breaktime instead of Taking a Seat Elsewhere

Coffee break does not have to mean taking a seat elsewhere (like the break room or lounge). If you crave your midmorning coffee, find a nearby coffee shop and take a brisk walk. Tip: Bring just enough coin for a single coffee (to avoid other treats) and stir clear of beverages that are prepared with whole milk or extra sugar.

5. Look Alert

Monitor your posture and be aware of the problems associated with sitting for prolonged periods. If you begin to develop neck pain and tense shoulders, you are slouching. But slouching doesn’t just affect your posture, it also obstructs your breathing and limits the amount of oxygen being delivered to your brain. Sitting up straight allows you to breathe deeper and stay more alert.

Your 9-5 Nutrition Plan

Next, keep in mind that physical fitness encompasses much more they physical activity. You must also take into consideration your nutrition. Beginning your day with a wholesome breakfast will have a positive impact on your entire day. Just half a cup of oatmeal, a handful of blueberries and three eggs is enough to get you through to the afternoon.

If you just cannot fit in the extra morning prep time, there is a simple solution: The Isoflex Berry Breakfast Protein Smoothie. This powerful breakfast shake will supply your body with the energy it needs to wake up and start moving. The combination of 90% pure, high quality protein isolate and low glycemic berries is what your metabolism needs to shake itself out of starvation mode. When prepared with unsweetened almond milk you also supply your body with a moderate source of essential fats and additional vitamins and minerals.

Isoflex Berry Breakfast Protein Smoothie

1 scoop of vanilla Isoflex
½ cup frozen berries
¼ cup oatmeal
1 cup unsweetened almond milk.
6 ice cubes

Blend everything together, and enjoy.

1. Pack A Lunch

If your office is anything like mine, the open buffet of comfort food can seem far too tempting. Especially as mid-afternoon hunger sets in. Brown bag your lunches daily to include a mix of lean protein, complex carbohydrates and leafy greens to help keep you satisfied and energized throughout the afternoon.

2. Be Prepared

Avoid the mid to late afternoon crash that can lead to poor nutritional choices, like the vending machine. Just one Isoflex protein bar packs up to 32 grams of protein and 9 grams of essentially fatty acids to keep you mentally focused and powered to get you all the way to 5 p.m. These low sugar bars will also help keep you fuller longer, making it less likely for you to binge eat when you get home.

The office does not have to feel like a straight jacket. Follow the tips above and feel the difference a couple more movements throughout the day can make. The extra energy you feel will even help fuel you to the gym that night.

ALLMAX Macedonia Champ Takes the Prize for Europe

2011-05-26T17:26:00.003-04:00

Congratulations to Zoran Kolevski of the Macedonian ALLMAX Team for becoming the European Champion in the 85 kg class.

To see more of Zoran's winning photos, click here.

Introducing CASEIN-FX Ultra Slow Release Protein

2011-05-26T16:42:00.020-04:00

ALLMAX Nutrition is pleased to announce the release of a new product in our ESSENTIALS protein line called CASEIN-FX, a revolutionary approach to sustainable protein fuel.

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Insulin: Your Ticket to Growth

2011-05-26T16:33:00.005-04:00

Written by Dana Bushell

As bodybuilders, we are always looking for ways to grow. That’s why it’s called bodybuilding. We are looking to build upon the muscle we currently have so that we look bigger, feel stronger and refine our definition.

Then when we feel ready, we get on stage to show off our labors and what we’ve accomplished in the gym (and at the dinner table!)

As I’ve mentioned in previous articles, sound nutrition is of the utmost importance and without it, you’ll get nowhere – FAST! However, if you pay close attention to your nutrition, specifically speaking, your pre-, intra- and post-workout meals, you’ll put yourself on the fast track to muscle gains like you’ve never experienced before.

Of course, the meals you consume throughout the day are just as important, but to trigger an immediate response at the cellular level, you need to do one thing, and this will probably be the most important thing you do next to your training – spike your natural insulin levels.

A spike in insulin creates the most anabolic environment possible for muscle growth and will, without a doubt, take you to the next level. But insulin spikers BEWARE! Doing this at the wrong times during the day can take your physique in the exact opposite direction.

Here’s how you can manipulate your natural insulin levels for better growth and recovery.

What is Insulin?

Insulin is a hormone produced by the pancreas that regulates the level of blood glucose, a simple sugar that provides energy. Our body requires a steady amount of glucose throughout the day and that glucose comes from the foods we eat. Most people do not eat like bodybuilders (every 2-3 hours) to maintain a steady stream of glucose. This is where insulin comes into play.

When blood glucose levels are high, insulin stimulates cells in the liver, muscles and fat cells. Liver and muscle cells combine glucose into a compound called glycogen, essentially storing the energy for later use. Insulin also removes other by-products of food from the body by stimulating fat cells to form fats from fatty acids, and liver and kidney cells to turn amino acids into proteins. Finally, insulin has a unique feature to it in that it recognizes when not to metabolize certain by-products from food that could be potentially damaging to other organs and tissues.

How Does Insulin Contribute to Building Muscle?

When I talk about this with my students and clients, I always start off with this analogy. Think of insulin as a shuttle bus. That shuttle bus has the choice of two destinations. The first destination is Muscle City and the second is the Fat Farm. The one you want to go to is obviously Muscle City. The passengers on this shuttle bus are going to be protein (amino acids). To start the shuttle bus, you need fuel. That fuel comes from sugar. Once you are fuelled up, your passengers get on and then you’re on your way to Muscle City.

That analogy usually gets their attention as it’s something they’re not expecting in an explanation about something so science based. Here’s what actually happens. You need insulin levels to be high around your training, because it is a very anabolic hormone and also a shuttling hormone. It is responsible for transporting glycogen into the muscle for energy. Along with glycogen, it can also deliver amino acids into the blood stream and then into the muscle cells. The more muscle-building nutrients you can force into your muscles, the better.

Here’s how you do it.

Roughly an hour prior to training, consume a shake containing 25-30 grams of ISOFLEX protein along with ALLMAX’s WAXY MAIZE. The waxy maize contains the sugars needed to create the insulin spike and the Isoflex has the protein that will be delivered to the muscle preparing it for the damage that will be done by training.

During your workout, sip on the exact same shake throughout. Instead of waiting to feed your damaged muscles until the workout is finished, you feed them after every set to spur on a quicker recovery. Then once you have finished your final rep, consume the exact same shake again. The flush of nutrients that will be delivered to your muscles by doing this creates that anabolic environment that is so critical to building muscle.

About 45-60 minutes later, have a whole-food-based meal containing complex carbohydrates and protein. The complex carbs will spike your insulin levels just enough to deliver the amino acids from the protein source you ate, but it will not be a dramatic spike and will create more of a trickling effect for nutrient delivery versus the immediate and very forceful effect from the simple sugars.

When Should You Avoid Insulin Spikes?

The thing with insulin is that it can be your best friend or your worst enemy. Avoiding simple sugars throughout the day, other than around your training, is what you want to be doing. If you cause your body to create more glycogen than what is needed, that energy will lay dormant and eventually convert into fat. That’s why eating starchy foods such as white bread, white pastas and other refined foods will ultimately lead to more body fat and weight gain. To avoid this, eat more complex carbs such as brown rice and sweet potatoes, along with your protein source so that you avoid those tremendous insulin spikes, avoid making too much glycogen, and avoid adding on unwanted body fat.

There is no time more important to avoiding an insulin spike than before bed. At least during the day if you happen to do this, you have a chance at burning off the excess glycogen through your daily activities and even your training, but late at night before bed you have no chance.

Supplements for Insulin Growth

Like I’ve already mentioned, ALLMAX WAXY MAIZE 2300 is a great product to use. When you combine it with ISOFLEX and KRUSH LOADED, you’ll bewell on your way to building quality muscle.

Knowing how and when to manipulate your natural insulin levels will prove to be a very potent and rewarding tool in your arsenal. It will create that anabolic environment necessary for muscle growth and will give you the added energy to train insanely for crazy results. Give it a try and I think you’ll be very happy with what happens to your physique.

Dana Bushell teaches high school Phys. Ed and coaches senior football and is a certified fitness consultant and competitive bodybuilder. Dana is an Associate Professor of Communications in Barrie, Ontario, and a regular columnist for Muscle Insider.

Sources:

Rasmussen, Blake B, Richter Erik A: “The balancing act between the cellular processes of protein synthesis and breakdown: exercise as a model to understand the molecular mechanisms regulating muscle mass”; Journal of Applied Physiology; April 2009; vol. 106, no. 4, pgs 1365-1366.

Whey Protein Isolate vs. Concentrate

2011-05-19T13:24:00.003-04:00

Written by Steve Marteski

Far and away the most popular supplemental protein used by athletes, bodybuilders and nearly anyone who supplements with protein is whey. Whey protein is derived from dairy and is a by-product of the cheese-making process. When raw, whey is loaded with milk, fat and lactose. In order to be a desirable protein, most of this fat and lactose must be removed. This can be done by either concentrating or isolating the whey to a pure form.
The elevator conversation version of the difference between concentrate and isolate is that isolate is better; always look for a pure isolate product if you can afford it. This is basically true, but things are never this black and white.

The whey concentration process filters the whey down, removing the lion's share of the fats and lactose, but not all of it. Further, the quality of the concentration process can vary quite a bit. Ultimately, concentrating protein results in a 70-85% concentration of pure protein. So in a 50-gram serving of whey concentrate, plan on getting 35-42 grams of pure protein, with the rest being lactose, fats, and other substrates of milk such as alpha lactoglobulins and lactoferrins, along with calcium, potassium and sodium.

On the other hand, the whey protein isolation process is much more thorough. It essentially separates the protein, almost in its entirety from the raw whey, resulting in 90-94% pure protein. So in a 50-gram serving of whey protein isolate, plan on getting 45-47 grams of pure protein with the remaining 3-5 grams being perhaps 1 gram of carbs and some calcium, potassium and sodium.

You could look at whey protein concentrate as spring water; as it is filtered, pure and healthy, but still contains all of the minerals etc. of natural water. Whereas whey protein isolate is like distilled water, as it is water in its purest form with virtually all other particles removed besides a hydrogen and oxygen molecule.

So what does this all mean to you? Essentially, both products are excellent proteins with very little fat, cholesterol and carbs. So, if you are looking for supplemental protein and keep a pretty healthy diet, you will be totally fine with a concentrate. The fat/cholesterol/carbs are minimal (but they do still exist) and concentrate also contains some other healthy milk ingredients like alpha lactoglobulins and lactoferrins. Most importantly, concentrated protein sells for about 25-35% less than does whey protein isolate.

However, if you are on a very strict diet, preparing for a bodybuilding/figure show or trying to push your body to the absolute limit, whey protein isolate is they way to go.
There are differences from one concentrate to the next and one isolate to the next. Be sure to pick a high quality brand such as Isoflex and Isonatural pure whey protein isolates from Allmax Nutrition. They also have a concentrate isolate blend, Allwhey, which is totally excellent and a top quality concentrate product that won't break the bank.

Steve Marteski has been an avid fitness and nutrition enthusiast from a very young age. His career as a marketing executive has seen him design, produce and launch a multitude of nutritional supplements that have gone on to great popularity and success.

Originally published @ Examiner.com

Say Good Morning to New Muscle Growth

2011-05-18T12:59:00.004-04:00

Written by Valeria Fazio

There comes a point in everyone’s training when gains in both size and strength begin to slow down. If you’re not careful, gains can even come to an abrupt halt.

One of the best ways to tip-toe around plateaus is to arm yourself with an extensive exercise library. Giving yourself a library full of compound exercises is the best way to keep your workouts fresh and your gains consistent. Compound exercises like the squat and deadlift are staples in everyone’s workout, and are often incorporated as strength and size plateau busters as they naturally boost your body’s levels of free flowing testosterone. BUT, what do you do when your squat or deadlift plateaus?

When this happens, it may be time to say Good Morning to a new exercise. The following simple compound exercise may make all the difference in your training.

Say hello to Good Mornings.

The Good Morning is an often neglected and sometimes completely unknown compound exercise that predominantly targets the hamstrings. They are, however, usually performed in conjunction with a back training program as they also work as a glute-hamstring tie in and an excellent erector-spinae strengthener.

In terms of plateau busting, they can help bust through leg training plateaus as they encourage muscle balance between the often overtrained quadriceps and the largely undertrained hamstrings. By hitting the glute muscles, Good Mornings also help to improve your stability and control of your squatting form. For example, next time you squat, monitor your knees. Do you find that they cave in? This is a weakness warning. By tightening up your rear end, however, you can correct this form issue and actually increase the strength of your squat.

Since the Good Morning is not a well-known exercise in the gym, it may be hard to find proper coaching. Here are a few good tips to ensuring proper form.

A correct Good Morning begins with you in a regular squatting stance (feet about shoulder-width apart and knees slightly bent) and the bar should sit slightly below your trapezius muscles. Throughout the exercise, your lower back should maintain a slight arch and your abs should stay engaged from beginning to the end of the movement.

When you are finally in position, keep your head up and bend forward at the hips while maintaining a slight bend in your knees.

Your body structure and level of flexibility will determine how far you bend forward without breaking proper form. When you have reached this point in your Good Mornings, return to the standing position, stopping just before you reach completely erect.

There is a lot of controversy surrounding Good Mornings. Many trainers and athletes will avoid this exercise altogether as many argue it can lead to lower back injuries when performed incorrectly. So, if you are new to the Good Morning, take it easy. For many, beginning with an unloaded Olympic bar is the best option. As technique is detrimental to succeeding with this exercise, develop the best form possible before stepping up in weight.

Allmax Nutrition can help you say Good Morning to new muscle growth with TestoFX LOADED. Completely reformulated to include TestosurgeTM and NovaldimTM technology, TestoFX LOADED will boost the bioavailability of testosterone in your body by up to 284% by inhibiting deactivating testosterone-fighting chemicals and hormones. It also includes a cortisol inhibitor, which helps to protect muscles from excess stress to the body.

So arm yourself with TestoFX LOADED and rise, shine and grow with Good Mornings. With these two tools in hand, you will be able to annihilate your training plateaus for good.

ALLMAX #1 Fastest Rising Company

2011-05-17T16:29:00.001-04:00

ALLMAX Nutrition has been awarded the #1 Platinum Medal by Planet Muscle for being the #1 Fastest Rising Company.

Here's what Planet Muscle has to say:

"Our readers and the industry now appear to see ALLMAX Nutrition as the new go-to company in Canada (and perhaps, soon to be the world!) In terms of percent rate of growth, no company tops ALLMAX and this tell us all something."

Thanks to all our loyal customers for making this happen.

Tapping into Your Energy Systems for Fat Loss

2011-05-16T14:18:00.010-04:00

Written by Dana Bushell

In the quest of attaining the leanest physique possible, exercising for fat loss seems to take priority over muscle gain.

While there may be some truth to this, the reality is that gaining lean muscle tissue and maintaining it is the key to overall fat loss. There are many different training principles you can use to aid you in your quest, as well as different pieces of equipment and different diets and supplements. However, to really get to the bottom of how to burn fat and burn it efficiently, you have to look at what your body has given you naturally.

What I’m talking about is our Energy Systems.

We have three main energy systems working together to help us perform whatever physical tasks we are undertaking. They are the Anaerobic (ATP-CP) Energy System, the Anaerobic (Glycolytic) Energy System and the Aerobic Energy System. Combined, these systems and their ability to work in conjunction will ultimately decide your fate in the journey to be shredded.

Anaerobic (ATP-CP) Energy System Defined

This energy system is quite complex, yet lasts only seconds. It is the main ingredient responsible for the immediate firing of fast twitch muscle fibers for a quick muscular response. You may also think of this energy system as working without oxygen. Instead, it recruits two distinct chemicals in the body for it to work. Adenosine Triphosphate (ATP) stores in the muscle last for approximately 2 seconds and the re-synthesis of ATP from Creatine Phosphate (CP) will continue until CP stores in the muscles are depleted, approximately 4 to 6 seconds. This gives us around 5 to 8 seconds of ATP production.

Anaerobic (Glycolytic) Energy System Defined

So what happens once our 5 to 8 seconds of ATP and CP stores are gone? Well, the second energy system takes over. Once the CP stores are depleted, the body resorts to stored glucose for ATP. The breakdown of glucose or glycogen in anaerobic conditions results in the production of lactate and hydronium ions. The accumulation of these hydronium ions is ultimately what causes our muscle to fatigue and produce lactic acid, which is the burn and pain sensations you feel when you push past your limits. This could take up to 4 minutes to happen.

The Aerobic Energy System Defined

This energy system feeds off the oxygen we consume when exercising for a prolonged period of time. It is responsible for giving us most of our endurance capabilities, as well as delivering oxygen to our muscles through our blood stream for increased nutrient delivery. The aerobic energy system utilizes proteins, fats and carbohydrates (glycogen) for re-synthesising ATP. This energy system can be developed with various intensity-filled cardiovascular training systems for optimizing your performance.

How Do these Energy Systems Contribute to Fat Loss?

I think the most important concept to take away can be found within the descriptions of the anaerobic systems above. You have a window of up to 4 minutes before the Aerobic Energy System kicks in. Think about how long a set with weights usually takes you. Depending on your rep range it could be 10 seconds up to maybe 30 seconds or more. During that time you are utilizing your anaerobic energy to fire your fast twitch muscle to move weight which will breakdown muscle tissue so that you can repair it and then grow. That’s the key. Growing muscles! The more lean muscle mass you are able to accumulate, the more fat you will burn at rest.

Muscle needs fuel. It will feed off whatever excess calories your body has once all other major functions in the body are fed and will continue this for some time. However, you should not completely disregard the Aerobic Energy system for fat loss. Being able to use oxygen more efficiently will give you the endurance to perform your sets with more intensity, with a faster pace and for an extended period of time, if your training involves lots of volume. Having all three energy systems working in sync is your goal.

Where Does your Metabolism Fit into this Equation?

Your metabolism, simply put, is the number of calories your body burns each day to maintain homeostasis. It is controlled largely by your thyroid gland but also by how much lean muscle mass your carry. Muscles need energy to grow and repair. The more you have, the more food they need. Just to maintain a certain amount of muscle, you need calories and your muscle will feed off those calories when you are doing nothing. If you continue to break muscle tissue down for muscular growth, those muscle are going to need more and more calories to maintain the new growth. Can you see where I’m going with this? More muscle = more fat loss.

Types of Training to Make Use of these Systems

My favorite type of training right now that I use all the time to make use of these energy systems is a program I got from my long-time friend and current Mr. Canada. You start off training whatever muscle group you are doing that day with a heavy, basic compound movement. You complete 4-5 sets of this going to failure on each set. After that is done, you pick 4 or 5 exercises and complete 5 rounds of a giant set going from one exercise to the next, repping to failure, without rest. By training like this you are using your ATP stores, CP stores, glycogen and believe me, you are sucking wind (O2) all throughout your set. Try it! I know you will see noticeable gains in muscle mass and fat reduction fairly quickly.

The After Burn

After exercise, your body enters into a state of Excess Post-Exercise Oxygen Consumption (EPOC). This is a direct correlation to the amount of anaerobic exercise you performed and how that exercise contributed to a rise in your metabolism. After training, your body wants to return to a pre-workout state. This takes a while, which is a good thing for fat loss. If your metabolism stays elevated for say up to 6-8 hours once you have completed your training session, just simply sitting there on your couch is still burning calories. Who said being a couch potato will do nothing for your fitness levels!

Supplements

Adding the correct supplements to complement the energy systems of your body will only further enhance your efforts for burning fat. Using ALLMAX RAZOR8 Blast Powder will give you the key ingredients needed to fuel your muscles to meet the demands of your workout and also coincide with the chemical reactions naturally occurring in your body. Its high concentration of Beta-Alanine and Creatinol-O -Phosphate will deliver the power your muscles are looking for to push as hard as you can.

Conclusion

Without a doubt, for substantial fat loss you have to make use of all three energy systems. They provide your body with immediate power for max lifts and hardcore intensity. Building your endurance for sustained periods of time when you need to put the work in for the physique you desire comes from becoming more oxygen efficient. Put all these factors together and you come up with an equation that will equal nothing but a shredded physique that will have other gym-goers green with envy.

Dana Bushell teaches high school Phys. Ed and coaches senior football and is a certified fitness consultant and competitive bodybuilder. Dana is an Associate Professor of Communications in Barrie, Ontario, and a regular columnist for Muscle Insider.

Sources:

Gastin, Paul B; “Energy Systems Interaction and Relative Contribution During Maximal Exercise”; Sports Medicine, 2001; 31 (10): 725-741.

ALLMAX Goes Worldwide: Macedonia

2011-05-09T16:01:00.002-04:00

ALLMAX Nutrition and GET READY sponsored the latest bodybuilding competition at the Macedonian Bodybuilding Federation in Macedonia called Cup Macedonia.

The overall winner is Zoran Kolevski of the GET READY TEAM.

GET READY Director, Goce Gosev is very proud of Zoran Kolevski – “He is the largest Macedonian authority in bodybuilding in Macedonia.”

The Macedonian Bodybuilding Federation awarded the GET READY TEAM with three awards:

GET READY won the award for Best Company for the promotion of bodybuilding and fitness in Macedonia.
ALLMAX NUTRITION won the award for The Best-Selling Brand for 2010 in Macedonia.
GET READY was awarded with an Acknowledgment for the general sponsor of the Bodybuilding and Fitness Federation of Macedonia for 2011.

Congratulations everybody – from Team ALLMAX.

Intelligent Contest Weight Loss for Strength Athletes

2011-05-09T14:12:00.005-04:00

Written by Brian Kiraly

Most strength athletes (Olympic lifters, powerlifters, strongmen cross-fitters) usually weigh in for a contest 3-12 hours prior to competing. This can be very difficult to do, while maintaining strength.

Here are some guidelines to give you some insight into a smart way to drop those last few pounds for a weigh-in prior to competition.

As students of the strength game, we are under constant bombardment about the importance of training hard and why to avoid cardio so we don’t want to lose our strength, which has been the center of our universe for the past couple months of a training cycle. Most Powerlifters that I know wait until the last minute and destroy a huge amount of work by starving, dehydrating and running their bodies to death two days prior to a contest to make weight.

I want to start this off by saying that the most important thing for success is proper planning, starting months ahead of time and most of all – food & beverage discipline! If we can keep our training weight within 8 pounds of our competition weight, making weight will be easy with the plan outlined below. Also, if we stay within 8 pounds of our competition weight and weigh-in the night prior, by competition time the next day, you will be back to your normal training weight.

I want to start this off by listing some examples of things I have done to lose weight that were NOT SMART!

1. DO NOT Attempt to drop 13 pounds of water weight in 1 day via sweat bags, sauna, diuretics and 24 hour Hollywood diet in a bottle! Not one of my better decisions!

Result: My heart was palpitating, I thought I was going to die and I missed weight by .3 lb, and the next day I performed terribly.

2. DO NOT Attempt to drop 11 pounds of water in 3 days by starving, dehydrating and spitting myself to near death! Better, but still not a good decision!

Result: I made weight, but none of my gear fit resulting in a terrible performance.

3. DO NOT Attempt to drop 8 pounds of water in 2 days by doing crazy cardio for 3 days, starving, dehydrating, spitting, sauna and sweat bags. Terrible idea!

Result: I made weight easier, but had no strength for competition. These examples probably look funny but sound really familiar to many of you. Unfortunately, I repeated these practices to different degrees for my first 3 years of competing.

Here’s What I’ve Found to Work Successfully:

I am 68 inches tall and currently weigh in at 184-186 lb daily. I check my weight every day at the same time. This is the only accurate way that you can keep tabs on your weight (check it daily, at the same time, on the same scale, wearing your same birthday suit.)

By checking your weight daily, you have an idea of the amount you are eating, your activity level and the effect all of this has on your body. With these things in mind, it will be easier for you to drop those last few pounds over a period of 5-7 days by performing simple math and adjusting your water intake.

During the 5-7 days prior to your contest, you will be in recovery mode. Because of this, your body will not be burning near the same amount of carbohydrates/muscle glycogen as it normally would from training. When the body is resting, it produces 60% of its energy from fat stores. What does this mean to us?
We can reduce our carbohydrate intake (not eliminate) to manipulate our body weight.
Keep our quick-digesting protein (chicken, eggs, ground turkey, ALLMAX Isoflex protein powder) intake the same. At this time, we should stop eating things that our bodies struggle with digesting such as red meat.
Slightly increase our good fat intake (not saturated, or Trans fats) since this is what our body will primarily be using for energy over the next 5-7 days.
Increase our water intake to (2) gallons a day!!

I know that the idea with the water sounds crazy. We are going to trick our body. The human body is made up of roughly 70% water. With that being said, if we pump our bodies with around 2 gallons or so of water for a few days straight, it will get used to processing it rapidly, resulting in rapid water shedding.

This is What We Want

The night prior to weigh-in, you will stop drinking water around 1700 and the only water you will drink will have ALLMAX Isoflex protein powder in it (4-6 ounces at a time). What we are doing is tricking our body. It was so used to you pounding water that it will keep processing it at the same speed for the next 24 hours resulting in your getting rid of your water weight and not feeling terrible!

About 3,500 calories equals one pound of body weight. Knowing this we can cut our amount of carbs down by say 500-700 calories a day (for example, 1 cup of cooked brown rice is roughly 430 calories) for the 5-7 days prior to weigh-in. This example results in roughly 3,500-4900 calories of carbs out of your diet which equals 1-1.5 pounds

The night prior to weigh-in, I also recommend you take dandelion. This herb can be bought nearly anywhere and is a natural diuretic. For me, I have found that if I take (2) with dinner the night before weigh-in and (2) in the morning with breakfast, it gives me the little extra push and reduces the water weight I need to lose.

On the day of weigh-in judging on your bodyweight in the morning, you should still be able to eat a reasonable breakfast and a very moderate lunch. Remember, you will not be drinking extra water at this time. The only water you will take in will be with protein powder and once again, it is based on your current bodyweight.

Have a sauna suit and a sweat shirt ready for the last few hours before weigh-in. If you are off weight slightly, you will be able to put them on and start walking either outside or in a gym until you start sweating. For me, I usually lose a pound in about 20 minutes.

Immediate Nutrition Plan for Post Weigh-In

Drink a quick-digesting protein shake such as ALLMAX Isoflex whey protein isolate along with ALLMAX Waxy Maize 2300. Mix these two ingredients in a 1:2 ration (1 protein to 2 carbs). The idea is to quickly replenish glycogen and amino acids in your body.
1 Banana
1 cooked potato (eat it like an apple)
Gatorade/water
Continue to replenish with normal food from your diet the rest of the night and morning of contest.

I have used this method repeatedly and found it very effective. The bottom line is that you have to know your body and do what works for you. I think that this approach is smart because it allows you to train and compete at the same weight, and you are still eating solid food through the afternoon of weigh-in day.

Brian Kiraly is currently training for the 2011 US Powerlifting Association National and Military Championships in July 1-3 in Anaheim, California.

Click here to check out Brian's training video, four weeks into his training cycle.

You can also follow along with Brian's training log. Click here for the latest post.

Do I really Need a Multi-Vitamin?

2011-05-06T14:27:00.010-04:00

Written by Dana Bushell

When you start out designing your diet to help reach your goals, you probably pay close attention to the nutrients contained within those foods. If you don’t do this, you should probably start.

Having variety in your diet is the best way to make sure you get the vitamins and minerals you need to maintain health and give you the energy needed to train hard. However, there comes a time in every competitive bodybuilder’s diet when certain foods must be avoided for caloric reasons or the food just doesn’t agree with you and causes you to bloat or other issues that interfere with your training.

So what do you do in these circumstances?

Well, you supplement with a multi-vitamin. Taking a supplement like this ensures that you always get the proper doses of vitamins and minerals to maintain good health, but which one do you pick? There are many out there, but without a doubt your best bet is choosing ALLMAX Nutrition’s VITASTACK. I’ll get into why this potent combination of ingredients is your best choice later on, but to begin, let’s look at why supplementing with a multi-vitamin will benefit you and your training endeavors.

Why Take a Multi-Vitamin in the First Place?

The most important reason to take a multi-vitamin is for the health benefits. A deficiency in any one of the major vitamins or minerals can lead to serious disease or nagging health concerns. For the men out there, the formulas created for you contain essential ingredients that contribute to limiting concerns over things such as prostate health, as well as providing you with what you need for performance. For the women out there, your multi-vitamin provides you with the same benefits for your performance as well, but also contain certain prenatal essentials such as folic acid, that will create a better growing environment for your baby, if that’s an issue.

How Does a Multi-Vitamin Affect your Training?

The focus of this article is taking a multivitamin for performance purposes. A multi usually isn’t the star of any supplement protocol and hardly gets mentioned at all. However, in my opinion, it is the first place you should start. As soon as you get up in the morning, take that multi pack. I believe it helps make everything else you consume work better, from your food to your supplements. Also, taking it gives you some peace of mind in that you are covering all your bases with nutrient needs should you be lacking somewhere in your diet. Maintaining your health is essential to your performance. If you feel horrible because of some type of deficiency, then there is no way you can work as hard as you should be and there is definitely no way you can take yourself into the pain zone needed to make significant gains. That’s why the multi is your best friend when it comes to preparing your body for growth and performance.

I Don’t Take a Multi-Vitamin – Is that Bad?

The short answer is maybe. What I mean by that is, if you are paying close attention to the foods you are eating and making sure you are eating a variety of foods that contain all the vitamins and minerals you need, then no. However, if you are on a restricted diet for training purposes or competitive purposes than yes, it is. In my mind, it’s an easy way to make sure you’re getting what you need, without the stress of running around the grocery store buying up the entire place. It’s easy to take and you only have to remember to do it once a day, so why not?

Why you Need VITASTACK

This Is Not Your Mom’s Multi!

With so many multi’s out there to choose from, how do you pick? For me it was easy. Once I took a look at ALLMAX VITASTACK, I knew this was the only multi for me. Why you ask? Well, it contains a unique, 9-pill, 7-formula stack all in one pouch that covers all your nutrients needs plus more. Never have I seen a description of a product that goes into so much detail as to why you should be taking it than VITASTACK. Let’s take a brief look at each of the 7 formulas to explain even further why I love this multi.

Anabolinex: Anabolic stimulation complex that provides the raw, core nutrients responsible for muscle protein synthesis.

Electrofuse: Muscle Infusion Electrolytic Compound that provides essential minerals to enhance the delivery of other important nutrients, including rehydrating electrolytes.

SkeletalCore: Structural Support Matrix that reinforces your frame for strong and healthy bones, joints and tissues.

Energoforce: Neurotropic Stimulation Compound responsible for keeping your mind sharp when performance calls for it by delivering key nutrients to your brain.

Cardiopulse: Powerful Omega 3, 6, 9 Formula that covers your cardiovascular health and limits that inflammatory response within the body.

Metabocore: Anabolic Nutrient Optimizer gives you a unique blend of enzymes that will help process the food you put in your body for maximal nutrient uptake.

Immunocharge: Anabolic Recovery and Antioxidant Defence keeps your immune system functioning optimally by staving off free-radical tissue damage.

The 7 unique formulas combined make for one hell of a stack, and one you have never seen before, especially when it comes in one packet. I’ve seen and used many multi’s over the years, and never before have I been so impressed by a vitamin product quite like VITASTACK. It has everything you need, regardless of your training or what type of athlete you are. When I say this is something every serious trainer should be taking, I mean it! You’ll have more energy, more focus, feel better overall, your joints will have more grease and your sick days will be limited so you can train harder, longer and more often.

What more do you want?

Dana Bushell teaches high school Phys. Ed and coaches senior football and is a certified fitness consultant and competitive bodybuilder. Dana is an Associate Professor of Communications in Barrie, Ontario, and a regular columnist for Muscle Insider.

Think Negatively for Positive Muscle Gains

2011-05-03T14:04:00.003-04:00

Written by Valeria Fazio

The weight goes up, the weight comes down. The weight goes up, the weight comes down. Sound familiar? Sadly for many, the standard rep (weight goes up, weight comes down) is not only familiar, but gospel.

The standard rep, the foundation of bodybuilding, is a building block for proper form and technique and initial hypertrophy. Long term, however, it is an eventual precursor to muscular adaptation leading to size and strength plateaus, nagging program staleness and overall training boredom. If you are currently suffering from or feeling the onset of any of the above, it may be time to start rethinking your training. You may want to start thinking negatively.

Introducing: The Negative Rep

Negative repetition training is a technique used to vary a training program in order to bust through plateaus. Many experienced lifters will incorporate this form of lifting to alter a current program just enough to continue building lean muscle.

There is no real science behind this technique. Negatives work because you are forcing your body to optimize its natural ability to lower 30% more weight than you can lift. In doing so, you emphasize the extension (or eccentric) movement of a lift, rather than the contraction. As a result, you place an overload on a targeted muscle and cause fibers to lengthen, as lifting becomes the by-product of lowering. This variation ultimately causes neuromuscular confusion, and confusion is what leads to muscle growth.

Similarly, negative reps use type II muscle fibers, which are responsible for strength and speed. By stimulating these fibers, you help your body develop neural adaptations that promote gains in strengths.

Negatives can also be incorporated into fat loss programs. Extended negative sets focus on lengthening the muscle and help to incorporate muscular endurance.

Therefore, by adding up to 30% of the weight on the lowering movement you will witness gains in size, strength and fat loss.

The only real downsides to performing negative repetitions in the gym is this technique can lead to considerable muscle soreness and if performed too frequently, will lead to overtraining.

Due to the taxing nature of this training, frequency is highly dependent on training needs and personal training splits. Once you have your goals in mind, you can begin to think negatively.

To properly incorporate negative reps into your training program, you will require a reliable training partner or a good spotter who will be responsible for lifting most of the weight that you independently lower.

Next, negative reps should be incorporated within the first half of your training program, or no later than midpoint. Any later and your muscles will already be far too fatigued to benefit from this technique.

The number of sets you perform will also vary depending on what muscle you are targeting. For example, your legs, chest and back should be able to handle 2-3 sets of negative repetitions. Smaller muscles such as arms, shoulders and calves can typically handle 1-2 sets.

Repetitions are largely dependent on load and speed. Keep in mind however, that when performing negatives properly, you should not be able to perform as many repetitions in a negative set as you would in a standard set.

The next variable relates to the speed of lowering the weight. The speed of a negative rep is more or less dependent on personal goals. If your focus is to increase strength, aim to lower the weight for a count of 3-5 seconds. For size (hypertrophy), the eccentric phase should last between 4 and 6 seconds. In a fat loss program, your weight it typically lighter, so your muscles should be able to control the weight for up to but not exceeding 8 seconds. If you find yourself counting to 10, I suggest you stop being a baby and increase the load.

Rest again is dependent on training goals. Like in regular sets, strength requires between 3 and 5 seconds of rest; hypertrophy: 1 to 1.5 minutes; and fat loss: 45 seconds to 1 minute.

You now have two options: You can continue with your standard the weight-goes-up, the-weight-comes-down approach to training, and stack up on some serious whey protein isolate powder like ISOFLEX, think negatively. It’s your call.

Sources: Diehl, Beau. The Benefits of Negative Repetitions in Bodybuilding and Weight Training, Traverse City Body Building Examiner, December 30, 2010. www.examiner.com

The Essentials of Building a Sound Training Program

2011-04-29T15:59:00.004-04:00

Written by Dana Bushell

There aren’t many tricks you can use when it comes to your training for either performance or for muscle gain. Usually the only way to achieve your goals is through consistency and a lot of patience. Day in and day out, you have to stick to your schedule and make sure you are doing everything possible to get to the level you want.

Along the way, you might find that you are losing motivation because your routine never changes, and possibly your physique as well. So what can you do then to avoid this or get out of it? The answer is microcycles. A microcycle is a valuable tool you can use in your training to shock your body into new growth and give yourself a psychological break from the norm.

What are Microcycles?

“Microcycles in training are responsible for the co-ordination of training loads to establish an effective regimen between work and recovery. This regimen must secure sufficient regeneration before the start of each new microcycle. This means that the function of a microcycle is to provide a rational approach to the exploitation of the training loads planned for a particular training phase. The duration of a microcycle is usually one week, although athletes who train twice or even three times a day often plan slightly shorter microcycles. As a rule, each microcycle is concluded with one or two recovery days.”

What Does a Microcycle Involve?

Microcycles are generally broken down into four different categories:

Developmental
Preparation
Competition
Restorative

During the developmental stage, you plan your week’s workout, taking such things into consideration as the volume you will use, the loads and the rest times. Each component has a specific function and must be calculated according to what you have already been doing, so that a marked shock to your body can be felt.

The preparation stage readies your body for whatever task you are about to perform. In the bodybuilding world, preparation would be considered the days prior to competition. Your training may be increasing or decreasing depending on your conditioning; you are posing more and more each day to make sure your presentation looks polished; and you are loading your muscles so that they respond and look a certain way when you need them to. Then you rest to prepare for the stage.

The competition stage involves the day before and even hours before competition. This stage also takes place in the hours after competition. To a bodybuilder, this time would be in the pump-up room backstage. You have a pump-up workout in mind and you complete it to prime yourself for stage. It differs from your ordinary workouts, because you are trying to pump up most of your muscles versus one or maybe two.

Finally, the restorative stage takes place in the days following competition and for bodybuilders, even weeks after the competition. This is the best time for most to grow and thrive because the body is ready to heal and absorb everything you give it. Some will go back to heavy training, others will train with lighter weights, but whatever way you look at it, it really is a great time for athletes to rejuvenate and regenerate.

Who Should Use Microcycles?

Microcycles are an integral part of any competitive bodybuilder’s routine. Even if you aren’t planning on competing, you should break from your normal routine for at least a week, push yourself super hard for a couple days, do things you would normally consider extreme, and then give yourself a break. It just might be the thing your body needs for new growth and psychologically for new motivation.

Supplementing your Microcycle

Because it’s something new, and maybe even extreme, you want the right supplements to go along with it. For those not competing, you can still use products that will help you through your microcycle. ALLMAX Nutrition’s TESTOFX LOADED is a great supplement that will give you what you need to attack these workouts, and grow and recover. Also, nothing beats ALLMAX’s GLUTAMINE for recovering muscles.

Microcycles are valuable. Use them every so often to change things up for yourself. Use them when preparing for competitions. The intensity you bring to these workouts can transfer into your performance. Take your time to plan them correctly and prepare yourself to be at your all-time best.

Dana Bushell teaches high school Phys. Ed and coaches senior football and varsity baseball, and is a certified fitness consultant and competitive bodybuilder. Dana is an Associate Professor of Communications in Barrie, Ontario, and a regular columnist for Muscle Insider.

Sources:

Viru Atko, “Some Facts about Microcycles.” http://www.hurdlecentral.com/Docs/PlanningPeriodization/Viru_SomeFactsAboutMicrocycles.pdf

Giddy Up, Saddle Down – Targeting and Toning Your Thighs, Rear and Hips

2011-04-28T11:30:00.004-04:00

Written by Valeria Fazio

Saddle bags – those heinous lumps of excess body fat that sit on your glutes, hips and outer thighs.

They are strategically located right below the muffin top. They are what help define many women as pear-shaped or hippy. Nice or not, there is nothing appealing about these bags and it is time to banish them once and for all.

How your body stores fat is usually predetermined by a number of factors such as age, heredity, genetics and inactivity. All these variables can play a role in the development of saddlebags and for women, it is not uncommon to carry excess fat in the rear.

Many women chalk up their misfortunes to genetics, and accept the pear-shaped title, but you know what? Genetically, I am a chubby Italian with a pasta belly. I was told at the beginning of my training that I simply did not have the genetics to build a stage-worthy physique. Not being a science major, this statement did not cause a significantly negative impact on me. In fact, it motivated me to prove this individual wrong – “I’ll show you genetics [insert inappropriate name calling here]!”

Yes, genetics do play a part on how your body stores fat. But chances are, you were not born with saddle bags and therefore, a lack of attention to physical activity and nutrition has allowed you to store that fat in the first place. So, if you too are feeling some extra motivation and you’re ready and willing to wage war on your genetics and every other excuse in the book, then you’re ready to giddy up.

So, first things first: Let’s not get ahead of ourselves. Spot reduction is close to impossible. As such, the solution here is not endless hours on the treadmill. Excessive cardio, in fact, will not help develop shapely toned legs. This type of training, if you are not careful, is actually very catabolic and counterproductive to burning fat.

To eliminate the fat on your lower body, you must be willing to work through a full-body fat-burning program that combines cardiovascular training with high intensity resistance training, resulting in a boost to your basil metabolic rate (BMR). This has been shown to increase as you build lean muscle and also revs up your metabolism. Consider that for every percentage of lean muscle you build, your body will burn an extra 50 calories.

Are you with me now?

When I want to lean out my legs, I plan for two leg workouts a week. Day one focuses on weight resistant lifts such as squats and dead lifts. Day two is based on bodyweight plyometrics that help to attack muscle fibers that are not necessarily trained in standard lifting. Plyometrics are also one of the best forms of training for fat burning simply because it forces you to use your entire body, even when you are just focusing on your legs.

Once you have your training in check, it’s time to control your hormones. For women, it has been scientifically proven that our hormones run amok when we attempt to lose body fat. In a study that investigated exercise in relation to energy balance, intake, and expenditure, it was found that exercise had a positive fat-burning impact in males but a far lower impact in females. This difference has been attributed to circulating hormones, specifically ghrelin, insulin and leptin that regulate energy balance and promote fat loss in women.

When these hormones are out of whack, fat loss can seem almost impossible. Gender (along with genetics) should not be an excuse. That is why ALLMAX took the female hormone balance into account when designing a fat burner specifically for women. Rapidcuts Femme works with these hormones, helping to control cravings, appetite and stress – all contributors to fat storage. Additionally, it is formulated to attack, release and burn pesky fat stores. Vitamins B6 and 12 are present to help your body maintain energy production.

So while ALLMAX can help your hormones stay on track, the following two leg training days will help your goals do the same.

Begin both workouts with 20 minutes of high intensity intervals on the treadmill or elliptical and finish with a 10-minute cool down on the bike.

Rest for only 45 seconds between sets and rest for 10 seconds between the box jump sets.

Good luck!

Leg Training Day 1

Squats – 4 sets of 15 reps.
Reverse Lunge with Knee Lifts (I do this off a step) – 3 sets of 15 reps each side.
Superset to Lateral Bench Step Up – 3 sets of 15 reps each side.
Decline Dumbbell Leg Curls – 3 sets of 15 to 20 reps.
Superset to Plié Squat – 3 sets of 25 reps.
Leg Press – 4 sets of 20 reps.

Leg Training Day 2

Bodyweight Sissy Squat – 4 sets of 20 to 25 reps.
Switch Squats on BOSU (begin in a squat position with one foot on the BOSU, the other on the ground. Pop up and over the BOSU to the other side and land with the opposite foot on the BOSU) – 3 sets of 20 reps total.
Superset to Bench Step Up with Knee Lifts – 3 sets of 15 each side.
Walking Lunges – 3 sets of 30 steps.
Superset to One Legged Deadlifts (begin with bodyweight, hands on hips, and progress to dumbbells or a barbell) – 3 sets of 15 each side.
Box Jumps – 10 sets of 10 reps.

Source:
Todd A. Hagobian, Barry Braun. Pysical Activity and Hormonal Regulation of Appetite: Sex Differences and Weight Control, Exercise and Sport Science Reviews. 2010; 38(1):25.

Congratulations to ALLMAX UFC Contest Winner through Popeye's

2011-04-27T10:39:00.003-04:00

We would like to congratulate Ross Prentice on winning the ALLMAX contest through Popeye’s to see the Georges St. Pierre vs. Jake Shields at UFC 129 in Toronto, April 30th.

Ross is the lucky winner of 2 tickets to the hottest event in Toronto and $500 Cash.

Don’t forget to come see ALLMAX at the UFC Fan Expo April 29th and 30th at booth 2106.

Train Smarter in Less Time

2011-04-21T14:19:00.004-04:00

Written by Dana Bushell

I remember when I first got involved in the world of bodybuilding and everyone I talked to whom I considered knowledgeable in this area all told me the same thing – to get in shape, you’re going to have to bust your ass in the gym with weights, and then bore yourself to death doing endless hours of cardio.

So, I listened to them. For my first competition I spent up to an hour and a half a day lifting weights, and then at my peak, two hours of cardio a day split into a morning session and an evening session. Did I get in shape? Oh yeah. Was I happy with the amount of muscle I was able to maintain doing this? Absolutely not!! With all of the calorie expenditure I was putting out each day, doing all that cardio, my body had no choice but to eat away at hard earned muscle for energy. Little did I know, but I was doing way too much and actually sabotaging my efforts to be as big and lean and hard as I should have been. I’m really happy to be writing about this topic this week as I think after reading this you’ll save yourself a lot of time spent in the gym and most importantly, all that hard earned muscle you’ve been able to put on.

Weight Training Myths

When it comes to lifting weights, there are many variables that have to be taken into consideration as well as many myths. The only way to decipher fact from fiction is to educate yourself, read everything and listen to accomplished trainers. Remember, there is gym lore and then there is science. I’m betting on science when it comes to my own training and when helping others. Here are a few myths you may have heard:

MYTH #1 – Lifting heavy weight for low reps makes you big and bulky and will not contribute to fat loss.

TRUTH – Lifting heavy weight for low reps will break down muscle tissue, but what you do after (nutrition, supplementation and rest) will predict your body composition. The heavy weights you use will jack up your GH levels for tremendous fat burning.

MYTH #2 – For optimal fat burning, perform cardio first, and then work with weights.

TRUTH – It’s actually the exact opposite. Once you have used up your glycogen stores from lifting weights,
your body is in prime shape for dipping into your fat stores for cardio training.

MYTH #3 – Weight training is for muscle growth, not fat loss.

TRUTH – Not all of us have time to go to the gym a couple times a day, so we have to double up at times.
What I mean is using your weight training routine for growth and cardio. Doing supersets and giant sets
will stimulate muscle growth and trigger fat loss due to the constant moving and absence of rest.

Cardio Myths

There are probably more myths about cardio than any other type of training. When to perform it, how much, how long and so on and so on. Here’s a few you have probably heard or even used.

MYTH #1 – Cardio for fat loss should be performed first thing in the morning on an empty stomach.

TRUTH – Recent studies have shown that having a small protein-based meal prior to cardio jump starts metabolism and gives you a little more energy to actually complete your session.

MYTH #2 – The longer your cardio session, the more fat loss you’ll experience.

TRUTH – You really don’t even have to perform cardio at all for fat loss. However, if you choose to include cardio, utilizing principles such as HIIT will yield much better results in a shorter period of time. Doing longer cardio sessions will train your body to be more efficient on less fuel and will actually cause your body to store the calories you are trying to burn.

MYTH #3 – Running on the treadmill works best.

TRUTH – Using all the cardio machines available to you is the best choice. It keeps your workouts fresh and
each targets specific areas. The idea is to get your heart rate up, regardless of how you do it.

Overall Health

At the elite level, many bodybuilders perform little to no cardio at all. They rely on their efforts with weights and their diets to make the biggest contribution to their conditioning. Most times, if cardio is involved, it is more for overall health.

The amount of energy required to train with high intensity is far more beneficial than just doing cardio alone. The positive effects for heart health are tremendous; the oxygen consumption (VO2 Max) when doing things like supersets is very high and its contribution to cardiovascular endurance is tremendous, and the effects weight training has in the hours after training is the most important aspect of this kind of training. The after-burn effect of supersetting and giant setting is critical to overall health because after training like this, your body is in a fat-burning mode for at least 4-6 hours after your session. So why would you waste your time on the step mill when you don’t have to?

Time is Muscle

With busy schedules abundant, many trainers have to decide on cardio or weights. Many people opt for cardio as they feel they’ll accomplish more after a long run on the treadmill. Maybe you sweat a little more and feel more tired; however, if you’re strapped for time and you would like to do both weights and cardio, then do it. Pick 4 or 5 exercises or machines, and do them one after the other with no rest, take a minute to catch your breath and then repeat.

Do this cycle six times and believe me you’ll feel a huge pump, like you just ran a half marathon. You’ll get the benefits of the weights, your heart rate will be up, your oxygen consumption will peak and you’ll feel like you had a real good workout. Not only that, but you just performed your weights and cardio in half the time, made muscle, burned fat and can now get on with the other things in your life. With a busy schedule and a desire to get in shape and lose those unwanted pounds of body fat, it’s the only way to go.

Supplementing your Efforts

There’s no question that to get rid of body fat, you’ll need the energy to perform workouts like I’ve outlined above. A great fat burner like ALLMAX Nutrition’s RAPIDCUTS or RAZOR8 SHREDDED will give you plenty of energy to get through these workouts and push yourself past your normal limits. With ingredients that increase energy and focus, these supplements ensure you get the most out of your workouts every time and help you get the shape you want.

If I haven’t convinced you yet that there is no need to do cardio for hours on end to reach your goals, start paying attention to the biggest and leanest guys in your gym. Also, take notice of the girls in the gym who have nice lean, toned musculature and low body fat. You’ll see they spend way more time training with weights and utilizing all the intensity increasing principles that exist than they do on the step mill. I’m not saying avoid cardio completely, because it has some real health benefits, but these principles work especially when you’re strapped for time. Remember the more lean muscle mass you have, the more fat you will burn at rest.

I like that idea, how about you?

Dana Bushell teaches high school Phys. Ed and coaches senior football and varsity baseball, and is a certified fitness consultant and competitive bodybuilder. Dana is an Associate Professor of Communications in Barrie, Ontario, and a regular columnist for Muscle Insider.

Sources:

Ballor DL, Keesey RE. “A meta-analysis of the factors affecting exercise-induced changes in body mass, fat mass and fat-free mass in males and females”; International Journal of Obesity; 1991, Volume 15, pgs.717-726.

“Effects of Different Weight Training Exercise/Rest Intervals”; Journal of Strength and Conditioning research, November 1995, Volume 9, Issue 4.

Keleman Michael H, Stewart Kerry J, Gillian Ronald E, Ewart Craig K, Valenti Stephen A, Manley John D, Kelemen Mark D. “Circuit training in cardiac patients”; Journal of American College of Cardiology”, January 1986, Volume 7, Issue 1, pgs. 38-42.

Natural Muscle April 2011

2011-04-20T12:17:00.004-04:00

Click here to get your free copy of the April issue of Natural Muscle Magazine!

Check out page 42 for our article on The Ultimate Physique Audit.

Is Your Training Making You Fat?

2011-04-19T14:30:00.010-04:00

Written by Valeria Fazio

Day in and day out, you’re in the gym pushing yourself through countless intense workouts with one goal in mind – jacked!

But what you may not know is that without proper attention to your nutrition and supplement intake, your day-in-and-day-out efforts may actually be putting your muscles at serious risk of catabolism and...(drum roll please) fat storage. The culprit? Cortisol.

Cortisol may just be the most misunderstood hormone in the male and female body. It is often referred to as the stress hormone and as such, cortisol carries a very unpleasant reputation. However, its presence in the body does serve a purpose and we must, therefore, learn to live and deal with it.

A better understanding of this hormone may help.

Firstly, cortisol originates from inactive tissue cortisone. It is regulated by a specific enzyme found in the body’s fat tissue, predominantly in the deep abodimal tissue. This enzyme is responsible for converting inactive cortisone to active cortisol.

Cortisol, on its own, is responsible for performing two vital functions in the human body. First, it regulates the amount, type and source (fat, carbohydrate, protein) of energy that is supplied to your body’s muscles. Secondly, it is responsible for mobilizing this energy as required, supplying fuel to hungry muscles.

Aside from regulating and circulating energy, cortisol also plays a role in helping baby fat cells develop, mature and grow.

Your body’s level of cortisol fluctuates throughout the day, as demanded. Highest levels are illustrated upon wakening and in instances of adrenalin (stress, fright, anxiety). Cortisol levels are also directly affected from bingeing, dieting, intense training and external factors such as family and friends.

So why is it so harmful?

Well, major problems occur when the body’s levels of cortisol peak for extended periods of time, such as after intense training or in a stressful/busy office. In these instances, cortisol can cause feelings of sluggishness, fatigue and muscle soreness. Also, fat cells are mobilized towards the abdomen, where most of the enzymes are found, causing an increase in visceral fat. Further, cortisol has damaging effects on the body’s ability to synthesize protein and rebuild tissue. As a result, it weakens the immune system, creates a negative nitrogen balance and can lead to excessive fat storage predominantly in the abdominal area.

Finally, high levels of cortisol can become a menace to your diet, as there is a direct correlation between high levels of cortisol and increased appetite, especially cravings for sugar and fat.

Without careful consideration to your training and nutrition, you could be setting yourself up for catabolism, plateaus and fat. The trick to avoiding this is learning how to control cortisol levels before and following an intense workout. In doing so, you can help your body maintain lean muscle by minimizing the catabolic effects of this hormone.

There a number of supplements that can help balance cortisol levels, but when it comes to anabolism and muscle recovery, it is safe to swear by Glutamine.

Glutamine is the body’s more abundant amino acid and is found in the plasma and skeletal muscles of your body. Not only does it help repair muscle tissue following a workout, but it has also been found to have anti-cortisol compounds that can help stabilize your cortisol levels after a workout. Glutamine is naturally occurring in the human body, but can also be found in meat, poultry, beans, fish and dairy products.

Although Glutamine is produced naturally in the body, studies have shown that during times of physiological and hypercatabolic stress, the body’s demand for Glutamine exceeds supply, leaving plasma and skeletal muscles susceptible to catabolism. Supplementing with Glutamine before and after a workout can help increase the amount of amino acids released from skeletal muscles, helping to reduce muscle soreness and replenish muscle glycogen stores more quickly.

When selecting a Glutamine product, look for one that is available in powder form. Not only will this help with fast digestion, but it makes consuming the supplement much easier. ALLMAX Nutrition’s Micronized Glutamine is produced using the purest raw ingredients available. Using proprietary Glutasure technology, Glutamine delivers a fine, white, odourless, tasteless powder that can be mixed in water, fruit juice or protein powder. By adding just 5 grams to your post-workout ISOFLEX shake can go a long way in helping you minimize catabolism, while maintaining a lean physique.

Your training shouldn’t make you fat. Nor should it stress you out or make you sick. Keep Glutamine within reach and not only will you keep moving, but you’ll be moving stress-free.

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Valeria Fazio holds a B.A. Honors degree in history from Carleton University and a diploma in professional writing from Algonquin College. She has been competing in amateur fitness and figure competitions for three years, and has recently qualified for the 2011 Ontario Provincial Figure Championships. As a certified personal trainer and nutritional coach, Valeria helps others in her free time to achieve their fitness goals.

Sources:

Busconi, Brian D. Anthony A Schepsis. “Sports Pharmacology: Drug Use and Abuse,” Sports Medicine. Baltimore: Lippincott Williams & Wilkens (2006).

Katch, Frank L. Victor Katch, William D. McArdle. “Energy Transfer in the Body,” Exercise Physiology: Nutrition, Energy, and Human Performance. Baltimore: Lippincott Williams & Wilkens (2009).

Kravits, Len, Ph.D, Christine Maglione-Garves. “Cortisol Connection: Tips on Managing Stress and Weight.” University of Mexico, 2010.

The Benefits of Proper Weight Lifting Technique

2011-04-14T11:57:00.003-04:00

Written by Dana Bushell

When it comes to your performance in the gym, there are a few things you have to keep in mind. One is the exercises you’ll perform during your workout. Another is the volume and load you intend on using and finally and probably most importantly, is the way you perform your exercises.

What I’m talking about is proper form and technique. If you have ever stopped and looked around your gym, you’ll probably notice that almost everyone has their own version of what they consider proper form and technique. That’s not to say that what you see is wrong or that one person is doing the exercise better than the other, but there are some guidelines you should follow. A beginner trainer needs to adhere to proper form and technique when performing an exercise. The reasons for this include safety, proper body alignment, stability and learning how to correctly work the targeted area.

There is nothing more important when performing an exercise than feeling the muscle work. If that means using a form some experts would consider loose, then so what! As long as you’re practising safe technique, you are still getting the benefits of the exercise. It may not be textbook form, but it works!

Once you have a few years of training under your belt, you start picking up on certain movements or angles that work the targeted muscle the way you want. I think too many people get tied up with what is proper form and technique and forget that you are there to feel the muscle and feel the contractions. Let’s take a look at where the definitions of proper form and technique came from.

Biomechanics

The physics of how your body moves plays a critical role in the mind-muscle connection. Anatomically speaking, most of us are pretty much the same. However, where we differ is in our skeletal structures. Some of these differences include:

Long bone lengths versus shorter bone lengths
Different muscle lengths
Varying degrees of the origins and insertions of our muscles
Different structures of our tendons and ligaments
Different alignments of our spine and pelvic structure

All of these elements play a part in our biomechanics and the way we perform our lifts in the gym. Let’s take the squat for example. A person shorter in stature with wide hips is pretty much designed to squat. Their range of motion is pretty small and due to their skeletal and musculature, they are able to produce a lot of power and force. Put that person against someone much taller with narrow hips and they win every time. The taller person may have difficulty squatting down to at least 90 degrees because of their structure, but that doesn’t mean going down just short of 90 won’t give their quads a good workout.

There are far too many exercises and examples of this to go through, but the point is that as a beginner you need to start somewhere and that’s with having a person with a relatively similar structure as yours show you the correct movements. As you get more experienced and experiment with your form and technique, you’ll eventually find what works best for you.

What is Considered Proper Form?

Again, this is a difficult question to answer, but there are a few key things to keep in mind. First off, the health of your back should be at the forefront of your thinking. Keeping your spine straight and minimizing unnatural bending or twisting when you lift, especially from the floor, is so important. One injury to your lower back and it will stick with you for a long time. Believe me, I am a prime example!
One study looked at five lifting methods that cover the range of techniques recommended by various back schools. These were biomechanically evaluated for low back disc compression and low back ligament strain. The method that yielded the least compression and strain was that of performing low lying lifts with an erect spine with no bending of the spinal column at all. With so many exercises, you can involve lifting weights from the floor.

Something else you should consider is paying attention to your range of motion. Flexibility differs from person to person and just because you can perform behind the neck military presses doesn’t mean I can. Finally, something I preach all the time to my students and trainers is that form is always more important than the weight you use. I know most want to lift really heavy, especially in your younger years, but nothing will be more beneficial for your muscles than using correct form over sloppy form just to move the weight.

Teaching Technique

I tend to believe that teaching technique to a bodybuilder is difficult to do. I know some will disagree with me on this, but let me explain. The way I perform an exercise to squeeze a muscle or stretch a muscle, and the way I feel it doesn’t automatically mean you’ll feel it the same way. I’ve been teaching training techniques for muscle gain for a long time now, and it’s a case of one move doesn’t fit all. However, it can be altered to make it work for that person. A simple pronation or supination of the hand makes a difference. Abducting or adducting a limb makes a big difference. Pulling your shoulders back or raising your chest will make a difference.

The key to teaching someone technique is knowing the movements of the body – the biomechanics. Know how the levers of the body work, know how muscles lengthen and shorten, and know from experience and experimentation how to make subtle adjustments to someone’s technique so that they receive the benefits of the movement. Having a friend or a trainer that has a scientific background and an approach to training will make a huge difference.

Listen to Your Body

Without question, the only way to perfect your form and technique is to listen to your body. Rather than switching up your routine because you’re not noticing any gains, switch up your technique. Don’t be afraid to change a movement just because someone told you that’s the way to do it. You know for yourself if you are feeling it or not. One slight change in angle could make all the difference. Develop the mind-muscle connection in your lifts. That’s truly the most important element of form and technique. Knowing how the muscle is supposed to feel before you perform the movement and then making adjustments as you go along, so that the muscle contracts and stretches the way you know it is supposed to. This takes time and it will be easier for some muscles than others, but once you achieve this, you’ll see noticeable gains.

Some Exercises Fit others Better

If an exercise doesn’t feel right or the machine you are using is working a muscle other than the one you want worked, abandon it for the time being. It’s just a matter of your body not fitting that machine. It’s no big deal. Again, try different approaches to using the machine, stand instead of sit, lean in or out, sit backwards in it, whatever it takes to feel it. If that doesn’t work, like I said abandon it for now and come back to it another time. Free weights are a little different in that they allow you to use what you feel is the best range of motion and allow more freedom of movement. Incorporate free weights, machines and also cables and pay attention to what form or technique works.

Supplements

I think developing the mind-muscle connection is the most important aspect of form and technique, along with safety. There are products out there that can help you with this. ALLMAX Nutrition’s HEMANOVOL will help prime your muscles for the pump you want to achieve. With great muscle pumps, you are really able to feel the muscle work. Also, adding ALLMAX Arginine and Beta-Alanine to your pre-workout shake will help you achieve that pump to trigger your mind-muscle connection – your most valuable psychological tool.

There is evidence to suggest that using correct form and technique is an individual thing. If you are starting out, have someone knowledgeable show you general form and technique as a place to begin to avoid injury. After that, experiment with your own biomechanics to find what works. Use the supplements to pump up your muscles to help achieve the mind-muscle connection and then enjoy the feeling of properly training your body.

Dana Bushell teaches high school Phys. Ed and coaches senior football and varsity baseball, and is a certified fitness consultant and competitive bodybuilder. Dana is an Associate Professor of Communications in Barrie, Ontario, and a regular columnist for Muscle Insider.

Source:

Anderson C.K., Chaffin D.B. “A Biomechanical Evaluation of Five Lifting Techniques,” Applied Ergonomics, Volume 17, Issue 1, March 1986, Pages 2-8.

Straker Leon M., “A review of research on techniques for lifting low-lying objects: 2. Evidence for a correct technique,” A Journal of Prevention, Assessment and Rehabilitation, Volume 20, Issue 2, 2003, Pages 83-96.

The ALLMAX Summer 6-Pack Plan (for the Genetically Challenged)

2011-04-12T15:29:00.005-04:00

Written by Valeria Fazio

Nothing is more aesthetically pleasing than a chiselled set of abs. Achieving a washboard stomach, however, is not always easy.

It typically requires a combination of clean eating, hard training and attention to detail. For others, it can be even trickier. Genetics are not always kind. Some individuals, myself included, are not blessed with the genes that would allow us to naturally rock a 6-pack. For these individuals, I have developed the ALLMAX Summer 6-Pack Plan.

So to begin, let’s examine how to train for 6-pack abs.

With the assumption that you have taken the time to develop inner core strength, the following training regimen should not be a problem. If you have no clue what I am talking about when I say inner core strength, you may need to proceed gradually to avoid any injuries.

For more on developing core strength, check out my article on The Inside Scoop on Core Training.

If you’ve already spent the time preparing for a 6-pack, it’s time to think hypertrophy and lift heavy. Your abdominals react just like any other muscle in your body. So, if you want them to grow, you need to build them.

Choose one exercise from each group and perform the exercises in a circuit, after your regular weight training. Perform the circuit for 3 sets at least 3 times per week.

Upper Abs

• Weighted Cable Crunch
• Weighted Stability Ball Crunch
• Decline Weighted Crunch

Lower Abs

• Hanging Leg Raises
• V-Ups
• Scissor Cycles (with weights)

Obliques

• Cross Body Cable Chop
• Decline Weighted Twist
• Roman Chair Weighted Twist

Next, help reveal your abs by taking a load off (your mid-section) by concentrating on fat-burning cardio and high intensity training. Studies suggest that exercising above your lactic threshold (LT) at least three times per week is more beneficial to burning abdominal visceral fat when compared to training at a low to moderate level of intensity, or below your LT.

By ramping up your intensity, you will be increasing the secretion of lipolytic hormones, such as GH and epinephrine that help your body break down lipids predominantly in your mid-section. Supersetting, circuit training and cardio intervals are all good examples of high intensity workouts that will help you release these hormones into your body.

The 6-Pack Diet Plan

Begin by making leafy fresh vegetables and antioxidant rich berries a staple in your meal plan. These sources of energy are low calorie, high fiber and don’t taste as bad as we remember them as kids. They are able to fill you up, without filling you out.

Sip some Yerba Mate Green Tea. This potent extract has a richer antioxidant and polyphenol profile as well as stronger free radical strength than regular green tea. Consuming one cup in the morning before breakfast can help you burn more calories throughout the day. To keep your engine revving, you can supplement with ALLMAX Nutrition’s Yerba Mate Green Tea to help keep you focused, alert and burning calories all day long.

Be sure to include slow-digesting carbohydrates like whole grain breads and pasta, quinoa, oatmeal and rice. These foods are high in fiber and low in sugar. They aid in stabilizing your blood glucose levels, lowering your cholesterol and giving you the energy you need to kill your abs during a workout. Starting your day with a cup of oatmeal and chasing it with a lunch inclusive of sweet potato or brown rice are two ways to ensure your energy levels stay as stable as your blood sugar and metabolism.

Finally, increase your protein intake. Eating food rich in protein naturally boosts your body’s supply of leptin. This is the hormone responsible of telling your brain that you are full. Delicious protein shakes are not only a good way to recover after a workout, but also a great way to fend off sweet-tooth cravings and create a full feeling later in the day. ALLMAX Nutrition’s Isoflex 90% pure whey protein isolate is available in numerous flavours and can help you reach your 6-pack dreams.

So that is the plan. Stay focused, stay determined and most of all stay positive. Rome wasn’t built in a day and your 6-pack won’t be either. But with this plan in hand, even for us genetically challenged training enthusiasts, you will be able to rock your swimsuit of choice come June.

The 5 X 5 Routine for Massive Gains and Superior Strength

2011-04-08T15:36:00.004-04:00

Written by Dana Bushell

From the beginner trainer to a seasoned pro, there are times when you just need to switch things up and get out of that stagnant routine you have been following for too long. With all the training principles out there to pick from, it becomes difficult to decide which one will benefit you the most.

Everyone wants to get either bigger, stronger, faster, leaner or all of the above. How can you achieve this? Well, a routine that combines heavy lifting with a moderate amount of sets, utilizing low repetitions and very little rest time is just what you are looking for. The 5x5 routine has these elements and makes for a difficult and intense weight training session.

The 5x5 routine has been in existence for a long time now and has been used by many athletes from world-class strongmen and Mr Olympia champions to amateur athletes interested in gaining strength and muscle mass. Arnold Schwarzenegger made this training principle famous after writing about it in his Encyclopaedia of Bodybuilding and was an avid user of it himself.

This type of training is great for anyone looking to gain size and strength quickly by shocking their muscles into new growth. It is very taxing on the body to train this way, as you use weights that range from 65% of your max up to 85% of your max. A spotter is recommended to help you perform your sets and reps and you really are looking to achieve muscle failure when the set is complete.

What Does the 5x5 Routine Look Like?

The 5x5 routine is actually very simple in its approach. All you do is pick an exercise, perform 5 sets of 5 repetitions with a 90-second rest in between sets and a 3-minute break in between exercises. That’s it. Sounds easy right? Think again! During those sets you want to be using weights that challenge you and test your limits to the point of failure. My recommendation is to start at the lower end of the percentage weight you are going to use and increase it with each successive set up to 85% of your max. That way you are preparing the body for the lifts versus risking injury by jumping right into the heaviest weight you would be using.

You can use the 5x5 routine for all body parts and can break your workouts into 3-day splits up to 6-day splits. The reason for splitting your routine like this is due to the stress put upon your body and the need for recovery after the workouts.

The following is a sample 5X5 program:

Full Body 5X5 Workout

This is a great full body workout that you can do three times a week:

Monday: Bench press, bent-over rows, squats and deadlifts.
Wednesday: Weighted dips, weighted chin-ups, deadlifts and hanging leg raises.
Friday: Incline bench press, front squat, glute/hamstring raise, one-arm rows (with dumbbells or kettlebells)

Split Routines

Here are a couple of good split 5x5 routines to get you started:

Split One

Monday/Thursday: Bench press, bent-over rows, military presses, barbell curls and triceps pushdowns.

Wednesday/Friday: Barbell squat, stiff-legged dead lifts, seated calf raises, hanging leg raises.

Split Two (This is an advanced 6-day a week routine – alternate A/B)

Monday/Thursday – Chest/Back

A) Incline bench press, reverse wide-grip pullups, weighted rope crunches.
B) Chest dips, one-arm dumbbell rows, weighted lying leg raises.

Tuesday/Friday – Shoulders/Arms)

A) Upright rows, close-grip bench press, preacher curls.
B) Rear delt rows, triceps pushdowns, incline hammer curls.

Wednesday/Saturday – Legs

A) Jefferson squats, lying leg curls, calf raises.
B) Leg press, stiff-legged deadlifts, calf press.

Who Should Use the 5x5 program?

Anyone interested in changing things up or looking to break through training plateaus should try this method. The best part about training in this style is that it can be used for just about any exercise and you can make your own changes to the training splits, the order of exercises and the weight being used.

Bodybuilders can benefit from the 5x5 program when you need to increase muscular size. Powerlifters and Olympic lifters use this method quite often and make it a basis of their training. Even recreational trainers should give it a try, for the challenge and also the rewards. A good time to try this routine is right now! Especially if you have been following the same routine now for a long time, it’s time to switch it up. Whether you are in offseason or in season, this principle will prove to be a useful tool in your repertoire.

How would You Supplement a Routine like this?

Due to the amount of stress you will be putting on your body by training like this, you are going to need to supplement your diet with the right products. Without question, the first place you want to start is with your protein. ALLMAX Nutrition makes a great mass gainer called QUICKMASS which will give your muscles the much-needed protein and carbs to repair those damaged tissues. Next, a good creatine product like CREMAGNAVOL will give your muscles the energy required to perform the routine and also increase your strength, power and size, which is why you are doing this routine in the first place. Finally, Advanced ALLFLEX will provide the joint care you’re going to need for this kind of intense training.

Considering the fact that the 5x5 routine is simple in its concept, it provides trainers with the results they are looking for and is highly adaptable. I think it is a great routine for everyone to at least try. Approach it with respect and enthusiasm and watch what happens.

Dana Bushell teaches high school Phys. Ed and coaches senior football and varsity baseball, and is a certified fitness consultant and competitive bodybuilder. Dana is an Associate Professor of Communications in Barrie, Ontario, and a regular columnist for Muscle Insider.

Fueling Up for Endurance Athletes

2011-04-06T15:59:00.005-04:00

Written by Valeria Fazio

My younger sister is an endurance athlete. In her preparation for this coming season, her nutritional focus is on carbohydrates.

Timing, frequency and quantity of carbohydrates are all variables that she must consider in her training. While I understand the importance of consuming carbohydrates for energy, I can’t help but lecture her on the importance of consuming additional protein for endurance purposes.

Failing to consume adequate protein is a common mistake made by many endurance athletes. Like my sister, many endurance runners fear they will get too bulky and slow down as a result of consuming too much protein. In reality, bulk is reflective of training styles and athletes that fail to consume enough protein put themselves at risk of developing a list of health problems.

Are you an endurance athlete? If so it may be time to reconsider how you fuel up before and refuel after a long and intense training session.

Carbohydrates are important. They are the body’s preferred source of energy for long periods of exertion. An endurance athlete’s body stores carbohydrates in the form of muscle glycogen and are the most efficient and least expensive source of energy. Why? Because they are easily digested, broken down and burned for fuel. In order to maintain a high level of intensity over an extended period of time, an athlete must avoid glycogen store depletion by maintaining a diet that is rich in complex carbohydrates. Carb loading, like in bodybuilding, is a tactic used by many endurance athletes to ensure they have the energy to finish a race. Excellent sources include whole grains (bread, pasta and rice), low fat dairy (milk and yogurt), and fruits and vegetables.

Historical thinking surrounding endurance training has preached the importance of carbohydrates over both protein and fat. When put into the context of endurance training, this does make sense. Protein, for what it’s worth, is not an excellent source of energy. When muscle glycogen is adequate, protein contributes only about 5% of the overall energy needed to maintain racing intensity. Further, it is only burned as energy when glycogen depletion has occurred. Because protein is not able to supply as much energy as carbohydrates, it is considered an expensive and inefficient energy source.

Similarly, fat in an endurance athlete’s diet is kept to a minimum. It is recommended that an athlete receive no more than 30% of their calories from fat as its digestion and breakdown cannot supply energy fast enough.

With this in mind, it is said that an endurance athlete should receive 60-70% of their calories from carbohydrates and the typical diet is therefore high in complex carbohydrates, moderate in protein and low in fat.

But as we all know, there is a time and place for everything. Regardless of what you are training for (running, cycling or swimming), your body requires more than carbohydrates to maintain an athletic standard. Scientific research and studies have begun taking a closer look at the benefits of protein ingestion during and following endurance training. In a study produced by Colombani and Associates, it was found that protein was absorbed and partially oxidized during marathon running when it was consumed with a carbohydrate drink. The outcome was improved power output and performance time.

Need more convincing?

Well consider this: In the absence of muscle glycogen, an endurance athlete’s body will begin to break down protein for energy. This process is known as gluconeogenesis and occurs at or around the 90-minute mark in a training session. As glycogen stores become depleted, the body begins to feed off the fatty and amino acids of lean muscle. To avoid this form of catabolism, an endurance athlete can protect their muscles by consuming branched chain amino acids (the building blocks of protein), which are readily converted into energy. ALLMAX Nutrition’s Aminocore is designed as an intra-workout beverage to help protect an athlete’s muscles.

Similarly, protein is predominantly responsible for muscle repair and maintenance. Whey protein’s amino acid profile contains the highest percentage of essential amino acids (25%). These amino acids (leucine, isoleucine and valine) are most important for muscle repair. Thus, consuming a good source of whey protein isolate like Isoflex after a training session is critical in ensuring an athlete is able to recover quickly, and helps maintain their training frequency. Athletes that fail to consume adequate protein for recovery become susceptible to fatigue, anaemia and lethargy.

As a result, endurance athletes should aim to consume anywhere between ? of a gram to ¾ of a gram of protein per pound of body weight. If you think this could be difficult to reach, consider this: A single scoop of Isoflex contains 27 grams of protein.

What’s in your fuel now?

Sources:

Burton, Allegra. Nutrition for the Endurance Athlete: The Marathoners Diet for Optimal Performance. Marathon Guide.com. Web Marketing Association 2010-2011 http://www.marathonguide.com/training/articles/Nutrition.cfm

Gibala, Martin. “Protein metabolism and endurance exercise. (conference paper).” Sports Medicine 37.4 (2007)”337-341.

Saunders, Michael J. Protein Ingestion and Endurance Exercise: A Closer Look at the Science. School of Kinesiology and Recreation Studies, James Madison University.

Whey Protein: Macronutrient. Nutritional Supplement Review. www.nutros.net/nrs-2015.html

The Power of Protein

2011-03-31T14:36:00.004-04:00

Written by Dana Bushell

A bodybuilder’s goal is to accumulate as much quality muscle as they are genetically capable of gaining.

Without question you have to train hard and eat your meals. You also need the proper supplements to aid in your quest. Being consistent with your bodybuilding lifestyle is crucial as well.

If you had to choose which aspect of your bodybuilding plan you had to be most consistent with, it would definitely be your protein intake. This macronutrient makes muscle happen. Without it, you are fighting a losing battle.

Here’s why

The macronutrient protein is an essential nutrient comprised of a long chain of amino acids responsible for providing structure for most of the body’s tissues. Amino acids are considered the building blocks of protein. The more of those building blocks you have the more lean tissue you have. Lean, healthy muscle tissue is what we are after and consuming adequate quantities of protein is how we get it.

The Science behind How Protein Works?

Protein causes anabolism. This is a good thing. Anabolism is the direct affect of protein’s ability to create a positive, nitrogen-rich environment. Muscles grow in this environment. The amino acids in protein start to work by repairing the damaged muscle tissue caused by intense training. Your body begins to respond to both resistance training and the anabolic signals provided by protein ingestion, as long as the specific amino acids such as leucine are present. Whey protein is a rich source of these essential amino acids and helps to rapidly elevate plasma amino acids, providing the foundations for building and preserving muscle mass.

Several studies involving supplementation with whey protein have shown to be effective in augmenting the effects of resistance exercise, particularly when supplementation occurs within the hours surrounding the exercise training. Protein consumption and the accompanying hyperaminoacidemia stimulates an increase in muscle protein synthesis (MPS) and a small suppression of muscle protein breakdown. Beyond the feeding-induced rise in MPS, incremental additions of new muscle protein mass occur following intense resistance exercise, which over time, leads to muscle hypertrophy. Athletes take advantage of this paradigm – resistance training and eating to maximize the gains in their skeletal muscle mass. Recent evidence suggests that consumption of different proteins can affect the amplitude and possibly duration of MPS increases after feeding. This effect interacts and is possibly accentuated with resistance exercise.

Where Does Protein Come from?

When you create your diet plan, you should start with what protein sources you are going to use. Once you have chosen those sources then move on to the other macronutrients that will make up the remaining calories for the day. Typically speaking, you want to choose the cleanest protein sources available. These sources include but are not limited to:Lean cuts of beef

Lean cuts of poultry
Lean cuts of pork
Fish
Eggs
Beans
Lentils
Whey protein powders by ALLMAX Nutrition

Something to consider is that not all proteins are created equal and the source you choose must coincide with the time you are consuming it. For example, the amino acid profile of red meat is different from a white fish source and a whey-based protein powder is different from a casein-based protein. Each has its specific function and using a variety of these sources is recommended.

How Do I Know what Protein to Use?

When you wake up in the morning your muscles need immediate attention. They have been starving all night and require a boost right away. This is when you need fast-digesting protein. ALLWHEY by ALLMAX Nutrition will provide this. Mix up a couple scoops of this with water and wash it down. Your starving muscles will thank you. About a half hour later consume a wholefood-based meal comprised of one of the sources mentioned above, eggs are always a good choice, with a slow-digesting carb like oatmeal. After that, follow the rule of eating every 2-3 hours choosing from the sources mentioned.

If you are trying to bulk up and are in your offseason, red meat provides lots of amino acids with more fat content providing you with more calories per serving. If you are contest dieting, you might want to use fish or poultry as the bases of your meals. These sources are clean with a low-fat content, so the calories per serving will be lower. Fish is a great source, especially salmon due to its omega fats content.

Finally, the timing of protein intake around your training is very important. About an hour prior to training, you should consume a protein shake containing an whey protein isolate like ISOFLEX along with dextrose. A new strategy that is giving phenomenal results is having the same shake during your workout. Then as soon as you are finished performing your last rep, have the exact same shake again. You are providing your body with the nutrients needed for repair and growth right away, leaving no time for atrophy to take place. Once you have downed that last shake, wait about 45 minutes, then have a wholefood-based meal again. This strategy works. Try it and see what happens.

How much Protein Do I Need?

To maintain a positive nitrogen-rich environment, you should be consuming protein every 2 to 3 hours. A general guideline to follow for how many grams you need, is to think of 30 grams per meal as your minimum amount of protein intake. The body can digest this amount easily and most if not all will be used.

There have been studies that suggest regardless of the size of the bodybuilder this rule holds firm, but it can cause a bodybuilder to have to eat quite often. A bodybuilder should be eating at least one gram of protein per pound of lean bodyweight. This can add up to a lot of meals if you are really big. Also, if time is an issue, then fewer meals with more protein is a better option. Many bodybuilders abide by the 1.5 – 2 grams of protein per pound of lean body weight to ensure they are getting their protein needs. Decide on what your goals are, pay attention to how your body reacts to the different amounts you eat and then adjust protein intake accordingly.

It's plain and simple: you need protein in your diet. Without it, you’ll never get to where you want to be. Be consistent with your intake; choose a variety of sources; pay attention to the timing of your protein intake; and in the case of protein, quality and quantity go hand in hand.

Dana Bushell teaches high school Phys. Ed and coaches senior football and varsity baseball, and is a certified fitness consultant and competitive bodybuilder. Dana is an Associate Professor of Communications in Barrie, Ontario, and a regular columnist for Muscle Insider.

Sources:

Hayes, Alan; Cribb, Paul J. “Effect of whey protein isolate on strength, body composition and muscle hypertrophy during resistance training”; Current Opinion in Clinical Nutrition & Metabolic Care: January 2008 - Volume 11 - Issue 1 - p 40-44.

Tang, Jason E; Phillips, Stuart M. “Maximizing muscle protein anabolism: the role of protein quality”; Current Opinion in Clinical Nutrition & Metabolic Care: January 2009 - Volume 12 - Issue 1 - p 66-71.

Natural Muscle March 2011

2011-03-30T14:03:00.001-04:00

Click here to get your free copy of the March issue of Natural Muscle Magazine!

Check out page 20 for our article Know your 1RM for Maximum Strength.

KRUSH your Fear of Carbs!

2011-03-28T17:06:00.012-04:00

Written by Valeria Fazio

Still fearing carbs? Well, it’s time to get over your fear. Till just recently, many diets warned of the horrible side effects of consuming carbohydrates.

But, that is all the past. The truth is: carbohydrates are primary ingredients in any recovery and/or growth formula. The trick is in knowing what kind you need and when you need them.

If you are looking to maintain lean mass, increase your strength and/or endurance, post-workout carbohydrates are by far the most essential. During intense training, your body can burn up to 250 grams of carbs, resulting in the depletion in your glycogen stores.

Consuming a mix of simple and complex carbohydrates after your workout helps to promote high levels of glycogen re-synthesis, boosting recovery and sparking muscle growth.

Here’s how it works: Consuming carbohydrates after your workout promotes the release of insulin in your body. Insulin is a hormone produced by the body to regulate the metabolism of glucose absorbed by the liver and muscle structure from the blood stream. Eating high GI foods after a workout causes your body to increase its levels of insulin to counteract glucose levels in the body. Increasing insulin after a workout helps to drive protein, creatine and other nutrients to your muscles, promoting recovery.

The trick: Avoid over-spiking your insulin after a workout. Consuming extremely high GI products such as post-workout gels and sport drinks can cause your body to over-produce insulin, leading to low blood sugar levels as your body compensates for such a quick release of insulin. For best results, consume medium-release carbohydrates and avoid pure simple sugars.

For example, fruits, berries and vegetables are excellent options for post-workout carbohydrates. Not only are they packed full of free-radical scavengers, but they will also effectively help increase your body’s absorption of glucose.

A personal favourite of mine are prickly pears. These exotic pears are rich in flavanoids that help protect the immune system, prevent oxidative damage, and contain anti-inflammatory properties. Athletes have been known to take prickly pear extract (opuntia ficus-indica) as an ergogenic recovery aid that promotes energy in the gym, reduces post-exercise muscle soreness and speeds up recovery. As a side note, this fruit extract can help reduce the effects of excessive alcohol consumption when taken before heavy drinking.

Bitter melon, a member of the squash family, operates in a similar manner. This melon has been traditionally used in Indian folk medicine to treat diabetes. In Western science, its extract (momordica charantia) has been shown to have a significant effect on circulating glucose, low density lipoprotein (LDL) and triglycerides in diabetic rats.

The extracts of both these foods have been found to have hypoglycaemic effects on the body. As a result, they have the ability to enhance the cell’s uptake of glucose without increasing the levels of insulin. As a result, they are often referred to as insulin mimickers. Insulin mimickers make insulin’s task easier without requiring additional blood sugars.

They trick the body into functioning as though adequate levels of insulin are present. As a result, the body begins to feed off its next available energy source, fat, making insulin mimickers crucial for muscle building as well as fat burning.

After your workout, KRUSH your carbohydrates with KRUSH LOADED by ALLMAX Nutrition. This powerful post-workout creatine system not only provides your body with 5 grams of 100% pharma-grade fused creatine monohydrate, but also includes a phased-release 5-source blend of carbohydrates, including waxy maize. Efficient uptake of all these nutrients is made possible with its insulogenic creatine amplification matrix that includes both the prickly pear and bitter melon extracts.

Eating carbs shouldn’t be scary. In fact, you should love carbs. I do! Knowing when to consume them and what kind to feast on is half the battle in annihilating this fear. But now that you have the know-how, trick you body into KRUSHING its carbohydrates after an intense workout, and fear no more.

How to Stimulate Growth Hormone

2011-03-24T13:59:00.006-04:00

Written by Dana Bushell

For the serious trainer, maximizing the opportunities for muscle growth and repair are essential.

Maintaining low levels of body fat for health and esthetic purposes are of great importance as well. A scientific approach to constructing a formula for success includes:

Timing of meals
When to train
How much rest is needed
Proper supplement protocol
How to make use of the resources our body provides for us naturally

Bodybuilders, powerlifters and strength athletes are well aware of the benefits of naturally occurring hormones and how to harness their powers. One of the most respected hormones responsible for taking your physique to the next level is growth hormone (GH).

What Is Growth Hormone?

Growth hormone is a protein comprised of close to 200 amino acids that are secreted by cells called somatotrophs in the anterior pituitary gland. It is a catalyst for growth, as it plays a major role in stimulating the liver and other tissues to produce IGF-1, which in turn, promotes lean muscle tissue, strong bone density, revived skin elasticity and fat loss.

The metabolic effects of GH are astounding, as it plays a major role in metabolising proteins, carbohydrates and fats, and creates a better absorption rate for these macronutrients. With the above knowledge, athletes can turn their attention to boosting their natural growth hormone levels in a variety of ways to promote growth, recovery and maximize performance.

How Does Training Affect Growth Hormone Levels?

Knowing the right time to train will ultimately set you apart from the rest. Due to the nocturnal secretion of growth hormone, the most significant rise in natural levels occur at night, so it was once believed that weight training in the morning was the best time. However, if you take into consideration our circadian rhythms, the best time to weight train would be in the evening when your core body temperature is at its highest. That’s not to discount the idea of training in the morning, as you can still take advantage of GH’s ability to burn unwanted body fat at this time. Cardio training also significantly increases GH levels.

There is a direct link between the intensity and volume of your training, and the levels of GH produced. Choosing compound exercises like squats, bench press and dead lifts that involve more than one muscle and joint are recommended. Also, train heavy and rep out until muscular fatigue or failure. This type of training is extremely taxing on your body and it will respond with an enormous flush of GH into your blood stream.

The last thing to keep in mind is that GH is delivered via pulsatile release, which means the more frequently you train, the more fit you become. This is important for two reasons:

The magnitude of the pulsatile release of GH is directly related to your fitness level.
Studies have shown that after two weeks of consistent training, basal levels of GH increased by up to 37% compared to not training.

Supplements that Stimulate Growth Hormone

ALLMAX Nutrition’s Aminocore with its rich profile of BCAAs is a good place to start when it comes to supplementing your diet. Amino acids such as arginine, lysine and ornithine are all powerful secretagogues that increase natural GH levels by stimulating the pituitary gland. Aminocore should be taken throughout the day to coincide with the pulsatile release of GH and can also be consumed during your workout. A pre-workout stim like ALLMAX Nutrition’s MusclePrime will boost GH levels by 350% and helps to prepare your body for intense training.

Finally, don’t forget about the importance of whey protein supplements that promote an anabolic environment for muscles to thrive in. A top quality protein mixed with fast-digesting carbohydrates is exactly what your body needs post workout. Mix ALLMAX Nutrition’s Waxy Maize and ISOFLEX together for astounding results. A supplement protocol such as this will definitely help you boost GH levels and bring about the muscle-building results you desire.

What Else Can I Do to Stimulate GH?

Sleep! As I mentioned at the beginning, GH is secreted at night, so a good, deep sleep is the last piece of the puzzle. When you rest you grow. Getting eight hours of sleep at night stimulates even more GH and creates that anabolic environment for sustained effects.

Also, eat plenty of clean sources of carbohydrates and protein with each meal to promote GH. However, it is recommended to avoid carbohydrates in your last meal before bed, as carbs in the blood stream will inhibit the secretion of GH.

Stimulating natural GH is a practice all serious trainers need to know. For incredible results and massive gains – train hard, train heavy, get lots of sleep and supplement your diet with ALLMAX Nutrition – and you will take your physique to the next level.

Dana Bushell teaches high school Phys. Ed and coaches senior football and varsity baseball, and is a certified fitness consultant and competitive bodybuilder. Dana is an Associate Professor of Communications in Barrie, Ontario, and a regular columnist for Muscle Insider.

Sources:

Antonio, Jose, Chromiak Joseph A. “Use of Amino Acids as growth hormone-releasing agents by athletes”; The International Journal of Applied and Basic Nutritional Sciences; Volume 18, Issue 7, July 2002.
Jenkins, Paul J. “Growth Hormone and Exercise”; Clinical Endocrinology; Volume 50, Issue 6, June 1999.
Vanhelder W, Radomski M, Goode R. “Growth Hormone responses during intermittent weight lifting exercise in Men”; European Journal of Applied Physiology; Volume 53, 1984.

Powerlifter and Proud ALLMAX Supporter Brian Kiraly

2011-03-22T17:05:00.007-04:00

ALLMAX Nutrition wants to wish Brian Kiraly the best of luck at the California State Powerlifting Championships this weekend.

Brian has been an avid user of ALLMAX products for years. Click here to watch Brian practicing with some serious weight.

Great work Brian and thanks for your support!

For anyone in the Southern California area, ALLMAX will be there exhibiting as well.

Come by and see us on Saturday, March 26th and Sunday, March 27th at the Inland Sports Arena, 8580 Milliken Avenue, Rancho Cucamonga 91730

Congratulations to ALLMAX Athlete Francisca Dennis

2011-03-18T16:56:00.004-04:00

ALLMAX Athlete Francisca Dennis took third place in the Figure Competition at this year's Arnold's.

You may recognize Fran as our RapidCuts Femme poster lady. As a mother of six, she's a force to be reckoned with and inspires women like herself all across this nation.

Congratulations, Fran! You've done it again!

Photo: John Atherton

ALLMAX Athlete Jaffy So Places Fourth at The Arnold's 2011

2011-03-16T16:07:00.006-04:00

Congratulations to reigning champ ALLMAX Athlete Jaffy So Ming Hei for placing fourth in The Arnold's Amateur 2011 Light Middleweight Championship.

Jaffy remains a legend here at ALLMAX and in his hometown of Hong Kong where he holds the first-ever 3 Time Overall Championship title.

Congratulations, Jaffy!

This is Your Brain on Taurine

2011-03-14T16:57:00.007-04:00

Written by Valeria Fazio

Life is full of unavoidable stress. How we handle this stress, determines how well we can operate throughout the day.

Moreover, mental fatigue plays a larger role in how we are able to handle our stress levels. Allowing stress to manipulate our thoughts and emotions can inevitably have a negative impact on our lives as well as our training. When our stress levels are high, anxiety sets in and the result is never pretty.

If you are finding yourself battling anxiety, there a number of ways you can help combat it:

Give your head a rest. Your brain cannot function and process stressful situations unless it has the energy to do so. Ensuring that you obtain adequate sleep will allow you to focus on what’s most important.
Prioritize. When you know what matters most, the little things that bother you will seem so insignificant.
Make time for yourself. Everyone deserves at least one hour per day to reflect. Reflection is calming, and allows you to put the day’s events into focus while planning for what’s to come.
Walk it off, like a stubbed toe. Sitting and letting your anxiety stir will not help you release any anxiety. Get out for a walk, a run or even a bike ride. The exercise will leave you feeling energized.
Feed your brain muscles. Other than lifestyle adjustments, you can also turn to the amino acid taurine to help enhance your central nervous system, enable you to think more clearly and most importantly, relax.

Taurine, a conditionally essential amino acid, is the second most abundant amino acid in muscle tissue next to glutamine. This amino acid, like glutamine, is considered conditionally essential as it is produced naturally in the body. However, with intense training or increased mental stress your body’s supply can become depleted. With regards to anxiety, studies have found this amino acid to have a protective effect on the brain.[1] Inside the brain it performs a number of important functions while helping to enhance the central nervous system.[2]

This amino acid has been found to have a protective effect on the brain. Found through lab tests on mice, it was illustrated that taurine can significantly reduce anxiety, while helping to improve mental focus.[3] Similarly, it is believed to play a role in activating receptors in the brain’s thalamus, located deep in the brain’s center. Here taurine helps to regulate transitions between sleep and wakefulness.[4] The benefits of taurine supplementation are endless. In addition to treating anxiety, it has also played a significant role in treating epilepsy, hyperactivity and seizures.

The benefits of taurine do not end at brain function. Taurine also plays an important role in achieving and maintaining a healthy body composition.

Firstly, taurine helps to regulate the body’s mineral balance in terms of calcium, magnesium, sodium and potassium and also plays an integral role in helping your body with fat digestion and fat-soluble vitamin absorption.[5]

When used as a training supplement, taurine acts is a cell volumizer, as well as an insulin mimicker. Its function in the muscle is similar to that of creatine – it draws water into the muscles resulting in additional nutrient absorption. As a result, muscles become more hydrated, helping to prevent muscle protein breakdown, leading to increased protein synthesis.[6] The increase transport of electrolytes can also ward off any muscle cramping that can occur through endurance training.

In addition to life stress, training-related stress can also have a negative impact on your body’s supply of taurine. If you train seriously on a regular basis, your body and mind will benefit from supplementing with this amino acid.

Available in powder form from ALLMAX Nutrition, taurine is best absorbed when taken prior to meals. As a training aid and recovery tool, taurine can be mixed with ISOFLEX whey protein isolate and taken immediately following intense exercise. The result is muscle and strength gains, better rest and increased mental focus. This is your brain on taurine.

Sources:

1. Balch, Phyllis A. Perscription for Nutritional Healing; Fifth Edition. Penguin Group, New York: 2004, 63.
2. Kim, Sung-Jin, Zhang, Cheng Gao. ‘Taurine Induces Anti-Anxiety by Activating Strychnine-Sensitive Glycine Receptor in Vivo,’ in Annals of Nutrition and Metabolism. August 29, 2009, 380.
3. Sung-Jin Kim, Cheng Gao Zang, 383.
4. Medical News Today. Scientists Close in on Traurine’s Activity in the Brain. Jan. 18. 2008. www.medicalnewstoday.com
5. Nutritional Supplement Review. Taurine: Nonessential Micronutrient. www.nutros.net/nrs-02015.html
6. www.nutros.net/nrs-02015.html

Enter to Win an Incredible ALLMAX Prize Pack Worth $350

2011-03-11T14:58:00.004-05:00

OK Fitshop fans, it's time to show us your best fitness video.

Get creative (but be tasteful) and show us something great! Go to http://www.facebook.com/Fitshop.ca and upload your video to be automatically entered to win. The best video will be selected at the end of the month.

The ALLMAX $350 prize pack includes:

ISOFLEX Pure Whey Protein Isolate Powder
ISOFLEX Triple Layer Protein Isolate Bars
ISOFLEX Instant Protein Drink
VITASTACK Pro-Level Supercompensation Vitamin and Nutrient Stack Packs
RAZOR8 BLAST POWDER Highly Concentrated Pre-Workout Stimulant
QUICKMASS Rapid Weight Gain Catalyst
TESTOFX 5-Stage Testosterone Optimizer
CREMAGNAVOL Extreme Tri-Layer Creatine Chelate Tablets
HEMANOVOL 3-Phase Nitric Oxide Muscle Hemodilator
2 ALLMAX T-SHIRTS
2 SHAKER CUPS

Contest ends March 31, 2011.

Bicep Training with IFBB Pro Vince Wawryk

2011-02-16T12:03:00.003-05:00

Around here ALLMAX Athlete Vince Wawryk has always been a champion, but in 07 when he walked on stage at the IFBB Pro and popped out those biceps – we all stood up and took notice.

Combined with a perfectly symmetrical physique, those beautifully formed guns pushed the middleweight champ up to top spot in 07 when Vince took overall first place at the Canadian Nationals and earned his Pro Card.

Last year, everyone at the New York IFBB Pro was lucky enough to witness Vince’s gorgeous guns as he took to the stage once again in the 202 class and placed fourth. Did we mention, he’s 41 years old?

What’s Vince’s Secret?

Vince was recently interviewed by Flex Online and revealed some of his training secrets.

“For a long time I trained biceps and triceps together. Now, once a week, I hit biceps immediately after working the back.

“I typically keep my reps at 10, but I increase the weight for each set of each exercise. I perform machine preachers on a plate-loaded Strive machine and my final set of concentration curls is a drop set with two drops.”

IFBB Pro Vince Wawryk’s Bicep Training

• EZ-Bar Curls – 3 sets of 10
• Machine Preacher Curls – 3 sets of 10
• Alternate Dumbbell Curls – 3 sets of 10
• Concentration Curls – 3 sets of 10

Vince’s day starts at 5:30 a.m. with 2 scoops of QuickMass Rapid Weight Gain Catalyst.

Here’s a sample of his typical nutritional program:

Meal One
2 scoops of QUICKMASS Rapid Weight Gain Catalyst Cookies and Cream - 1 - 2/3 cup oats Meal Two 2 whole eggs, Tuna, 2/3 cup oats, 1/2 cup blueberries

Meal Three 2 scoops ALLWHEY 3-Stage Whey Protein Matrix, 2 plain rice cakes, 2 tbsp almond butter

Meal Four
8 oz bison steak, 1/2 cup rice, 1 cup peas

Meal Five
2 scoops ALLWHEY 3-Stage Whey Protein Matrix 1/2 cup almonds or mixed nuts

Meal Six
8 oz chicken and large salad with balsamic vinegar

Meal Seven
4 whole eggs, ALLWHEY 3-Stage Whey Protein Matrix, 3 dill pickles

Supplement Routine
With my first meal of the day, I take VITASTACK and TribX90 before working out, then ISOFLEX Whey Protein Isolate Shake post-workout, Waxy Maize 2300 and Creatine With Meal Four, I take CLA95, Omega3, R-ALA Antioxidant, TribX90. With Meal Seven I take CLA95, Omega3, R-ALA Antioxidant, TribX90 and ZMA.

Want to Live Longer? Take your Omega3s

2011-02-11T12:36:00.005-05:00

Information from a study done on older heart patients over a 5 year period turned up some interesting results. Patients with higher levels of EPA and DHA, Omega 3 Fatty Acids from Fish Oil showed specific signs of having actually aged less.

One of the key markers for age comes from the measurement of the length of Telomeres, the end part of the chromosomes. Aging research has identified that as we age, our Telomeres shorten. Researchers point to this a being a sign of chromosomal damage. Since cells are replicating in our bodies all the time, poorer and poorer copies of our cells are produced due to this damage.

This research actually measured the length of the Telomeres of these cardiac patients and found that the groups with the highest plasma EPA and DHA had the healthiest, or longest Telomeres.

In the study they actually refer to it as a marker of biological age! So the moral of the story is, keep your levels of marine Omega 3 Essential Fatty Acids high and age better, or at the very least give your Telomeres a fighting chance.

While there are a few theories of how this works, the most likely is anti-inflammatory protection at a cellular level. While levels of Omega 3 supplementation vary depending on who you ask, most often the consensus is 3 g per day.

ALLMAX OMEGA3: http://www.allmaxnutrition.com/461-OMEGA3-180-Softgels.aspx

Source: http://www.ncbi.nlm.nih.gov/pubmed/20085953