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California Fitness Review by linxiaoqin

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Spring 2005 Issue #3                                                                                          ner goes to Iconmen.com
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>>Contents                                                                                                    photo of Rusty Joiner. Make
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   Articles                                                                                                   Exclusive Videos
   Letter from the President                                                                                  Icon Interview with Rusty Joiner*
   By Travis Chapman...........................................P.4                                            By Travis Chapman.............................................P.9
   Are You a Victim of our Food World                                                                         The Fit Expo exclusive coverage*
   By Sandra Blackie.............................................P.7                                          By Ian L. Sitren of SecondFocus.com..................P.11
   Tricks, Tips and Techniques for Upper Chest                                                                Exclusive Ironman Photos and Video*
   By David Pereira III, CFT.............................................P.10
                                                                                                              By Travis Chapman.............................................P.35
   Essential Powerbuilding
                                                                                                              A Great Moment in Bodybuilding*
   By Rory Lazowski..............................................P.12
                                                                                                              By GMV Productions starring Shawn Ray..........P.37
   Think Green for Spring
                                                                                                              Muscle Beach on the Travel Channel*
   By Kathleen Chapman.......................................P.36
                                                                                                              By the Travel Channel.........................................P.43
   Training for Adventure
   By Liza Larence.................................................P.38                                       * These features are only available on the
   Supplements from A to Z                                                                                    Enhanced Version. For more information,
   By TruleyHuge.com...........................................P.39                                           click here.
   Break your Cycle
   By Leiann Davis................................................P.42

                                                                                                                                    When you see this image, double
                                                                                                                                    click it to watch the video.




California Fitness Review 3
                                                                                CaliforniaFitnessReview.com
A letter from the



President... All in the name of progress.
                              I can’t help but stop and wonder just what on earth I am doing. Am I on to



                                                                                                                             Fall                                 Spring
                              something here or am I just too stubborn to let go. Is CFR before its time or are we
                              embarking on a revolution in the magazine industry. Here I sit AGAIN, in front
                              of my computer with one hand pecking at the keyboard and another on my lower
                              back rubbing at the stiffness from being seated for 15 hours. I would get up and
                              stretch but my flesh has permanently adhered itself to the imitation leather chair
                              I am sitting in. Ahhhh, it does feel good to write again. Well, last time I tried this
                              was in October of 2004 when California Fitness Review Magazine was born. Five
                              pages of a purely experimental brainstorm, is now the reason you are reading this
                              column. (Hence the title) I have taken a more active role in the magazine in an
                              effort to take CFR as far as the imagination can grasp. But, before I talk about all
                              the great places I plan to take CFR, I would like to spend a moment to talk about
                              what is has been. Its been a lot of work. It has been a learning experience like no
                              other. It has been very frustrating, yet it has also been very rewarding. It has been
                              everything you would expect a challenge to be. California Fitness Review started
                              on a laptop in a 1 bedroom apartment. Consisting of a one man company, I set
                              out to be an influence to those who shared a common interest in fitness with me.
                              As I look back in only 8 months time, I see amazing progress. I see many great
                              more things to come. In many ways CFR has been the same struggle everyone
                              in life faces. From improving ones physique to overcoming lifes hard battles, we
                              have made great strides and progress. I encourage everyone to take a glance at
                              our before and after pictures and realize no matter what your struggle, we can all
                              relate to each other. So as we all go about our lives just remember whatever you do
                              today, do it in the name of progress.
                              God Bless,
                              Travis Chapman



                                                        Staff-                                 Contributing Writers-                                          Advertisers-
                                                        Publisher-Melanie Francis              Rory Lazowaki           Christian Boeving   Carla Birng        Bodybuilding.com
                                                        Editor- Kathleen Chapman               Donna Reyhan            Laura Mak           Leiann Davis
                                                                                               Greggor Lang            Shawn Ray           Kathleen Chapman
                                                        Photography- Ian L. Sitren
California Fitness Review 4                                                                    Liza Larence            Sandra Blackie      David Periera
                                                        (SecondFocus.com)
                              In the News




California Fitness Review 5
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                                                                                                          2
                                                                                                                The idea that dietary fat makes


Are You
                                                                                                                you fat is still an idea that is
                                        "Recently, I                                                            alive and well. Of course dietary
                                                                                                          fat is more calorically dense than
                                        actually saw                                                      carbohydrates and proteins, but no
                                        an ad that said,                                                  macronutrient makes you fat. Gaining


aOur Food World?
of
   Victim                                 “Have your
                                             cheesecake
                                                 and
                                                                                                          weight is caused by too much energy
                                                                                                          in (calories) and not enough energy
                                                                                                          out (exercise).


                                                    build


                                                             1                                           3
                                                                   The media makes carbohydrates out           In the fitness community, I have
By Sandra Blackie                                                  to be the enemy. Low-carb diets are         clients, mostly male, who believe
                                                   muscle,         everywhere. Minimizing the pro-             that they can eat as much

W         hile I am standing in the
check out line at the super market,      is, many
                                                 too!”
                                          The sad part
                                                             cessed and refined carbohydrates (cakes,
                                                             bread, crackers) makes good nutrition
                                                             sense but to make all carbohydrates “bad”
                                                             does us all a great disservice. Starches,
                                                                                                         protein as they want and it will not
                                                                                                         have any other effect on them but
                                                                                                         to build muscle. Too much protein
                                                                                                         will zap calcium from your bones,
I take a moment to glance through
various health & fitness magazines.       consumers          grains, fruits and vegetables are carbo-
                                                             hydrates that come from the earth. These
                                                                                                         put stress on the kidneys and liver,
                                                                                                         encourage dehydration, and turn to fat
“Lose 30 lbs. in 30 days!” “Use            believe this      foods give us energy. We need them.         if the total calorie amount is too high.
BRAND X, the most powerful fat
burner in the world!” Recently,            stuff! "
I actually saw an ad that said,
“Have your cheesecake and build



                                                                                                          4
muscle, too!” The sad part is, many
consumers believe this stuff!                                                                                    Many “dieters” believe that eating
                                                                                                                 at night will store as fat. Even if
    Some of my new clients have                                                                                  you ate 2000 calories a day, all
been exposed to so much myth-                                                                             after 6 pm, but your body burned 2500
information that they don’t even                                                                          calories that same day, there would
trust common sense, anymore.                                                                              still be a deficit of 500 calories. 500 x 7
Their belief system is so firmly                                                                          days in a week = 3500 calories which
in place, they can’t even move                                                                            equals a pound of fat. By the end of
towards their personal health and                                                                         each week, eating after 6 pm, you
fitness goals until these beliefs are                                                                     would still lose one pound of fat! Can
addressed and then changed.                                                                               you imagine, if this crazy rule was true,
Here are the common problems I                                                                            how workers on the graveyard shift
see.                                                                                                      would function or feel?
                                                                   California Fitness Review 7
                              5
                                                                                         About the Writer
                                    Supplements or engineered foods are more             Sandra Blackie
                                    powerful than real food! This falsehood makes        Owner and creator of LIVING
                                    my job, as a nutritionist, especially hard.          LEAN. Sandra Blackie has over
                              These products are convenient, some taste good,            20 years of experience in nu-
                              and their marketing is very attractive, often              trition, athletics, and lifestyle
                              offering the illusion of a “quick fix” solution to their   counseling.
                              health & physique woes! As far as I understand it,         As the owner of LIVING LEAN,
                              man has not been 100% successful duplicating the           a personal training and nutrition
                              micro-nutrients and phytochemicals in real food.           counseling service, Sandra helps
                              I vote for real food! Supplementation means, “in           men and women enjoy the free-
                              addition to” a sensible diet, not “in place of”.           dom of healthy weight manage-
                                                                                         ment through proper nutrition
                                                                                         and exercise. Sandra is dedicated
                                 People, education is the key! Read the science          to promoting a healthy lifestyle
                              information. Take a class at your local college.           for her clients, based on their
                              Hire a certified sports nutritionist or registered         own personal health and fitness
                              dietician. Do not hire a personal trainer to do            goals.
                              your diet for you. Most are exercise instructors,          Sandra offers a well-rounded
                              which is not the same thing!                               seminar series to corporations
                                                                                         in and around the San Diego
                                 The norm in the USA is to be obese. 61% of our          area. She is also available for
                              adult population is. Do you want to be normal?             special events and health fairs. If
                              I hope not! Break the mold! Be a leader in your            you are interested in contacting
                              own food world by being responsible to yourself!           Sandra, she can be reached at
                              Learn how to take care of yourself without buying          (858) 273-4151 or by e-mail at
                              into the false promises or the “quick fix”.                sandra@livinglean.net.




                                                           Real Food i s t h e H i g h e s t F o r m o f
                                                           Self Care and Movement is a Gift!


California Fitness Review 8
  We have joined
  forces with
  Iconmen.com
  to bring you an
  Icon interview
  of the month,               Get the ENHANCED magazine


  with Rusty
  Joiner.
  We were able to catch
  Rusty Joiner back stage
  at an Iconmen.com cal-
  endar shoot. Check it
  out!



California Fitness Review 9
Tricks, Tips and Techniques
 By David Pereira III, CFT
                                                    This month I’m going to go        apart, keep them squeezed. This is step
                                                 over a technique to pack on new      one.
                                                 muscle mass and striations onto
                                                 your upper chest.                       Step two. Keeping a firm grasp on
                                                                                      the bar and without releasing your grip,
                                                     Set up a Smith Machine with      push your hands inward, toward the cen-
                                                  an incline bench at a 45° angle     ter of the bar. You should feel your
                                                  placed under the bar as if doing    chest tighten as this technique contracts
                                                  a regular                                                the chest muscles.
                                                  bench press.                                              (note: you must
                                                  Sitting on                                                contract your chest
                                                  the bench,                                                muscles using this
                                                  pull your                                                 technique during the
                                                  elbows back                                               entire exercise).
                                                  behind you                                                Continuing to push
                                                  and contract                                              your hands inward,
                                                  your lower                                                slowly lower the bar
                                                  traps by                                                  to your upper chest,
                                                  squeezing                                                 pause at the bottom
                                                  your shoul-                                               and push even harder
                                                  der blades                                                inward with your
                                                  together                                                  hands for a count
                                                  (note: this                                               of one before you
  David Pereira                                   is the ex-                                                slowly push the bar
                                                  act position                                              straight up to the
  Email: SgtFitness@aol.com
                                                  your back must remain in through-   starting position.
  Website: http://www.OrangeCounty                out the entire exercise). With
  Body.com                                        your lower traps still flexed and      If this exercise is done correctly,
  David Pereira is certified by the Interna-      elbows still behind you, lay back   your chest will be screaming for mercy.
  tional Sports Sciences Association (Certifi-    on the bench. Slowly raise your
  cation Identification Number 178489) as a                                              This exercise is best performed using
                                                  hands and grab the bar a little
  Fitness Trainer.                                                                    65-75% of the weight you would normally
                                                  wider than shoulder width, el-
                                                                                      use to complete full sets.
                                                  bows flared outward. When reach-
                                                  ing up to grab the bar, be sure        Go ahead and try to complete 3 sets of
                                                 your shoulder blades do not spread   20 reps, without cheating, I dare you.

California Fitness Review 10
                              T      ight skimpy clothes, muscle tank tops,
                                     and short sexy skirts were the garments of
                                     choice for the 2nd Annual TheFitExpo in Pasadena,
                              February 18-20.More than 70 leading health and fitness ce-
                              lebrities appeared over the three day event that motivated,
                              challenged and empowered everyone that attended.While
                              world class bodybuilders, female fitness competitors, pow-




                              erlifters, and strongmen competed for huge cash prizes,
                              thousands of attendees elbowed for aisle space. TheFIt-
                              Expo, presented by MuscleTech, brought a three day ex-
                              travaganza of fitness that featured over 200 exhibits from
                              cutting edge companies offering the latest in nutrition, diet,
                              bodybuilding and healthy lifestyle products. Over 75 semi-
                              nars and work out classes were scheduled throughout the
                              weekend. Take     a look yourself!
                                Get the ENHANCED magazine

                              Photo by SecondFocus.com

California Fitness Review 8
                                                                                                      usually respond with honest answers (long-        Since Monday is the Universal Chest Day
                                                                                                      winded, mind you, I just love to talk about       across the country, we’ll begin there.
                                                                                                      this stuff) and feedback regarding diet and       CHEST By far and without a doubt, my
                                                                                                      exercise selection. Therefore, since the          most highly recommended chest exercise is
                                                                                                      department of this article is Train Hard, I’ll    the Incline Barbell Press. The Incline Press
                                                                                                      spare you the dietary recommendations and         places significant emphasis not only to the
                                                                                                      give you my most frequently recommended           upper chest area but also for overall mass to
                                                                                                                  basic power movements.                entire pectoral region. It is quite common
                                                                                                                       Keep in mind that these          to see individuals with asymmetrical pec de-
                                                                                                                  movements are to be arranged          velopment. By asymmetrical I mean a flat
                                                                                                                   first in your workouts prior to      upper chest and a well developed middle/
                                                                                                                   any cable of machine exercises.      lower chest, most likely due to overly em-




   I
                                                                                                                    Rep range can vary from three       phasized flat bench work whether it be flat
          n a recent perusal across some of my                 by Rory Lazowski, Ed.S., CPT                         to eight reps, with three to four   presses, flies, etc. A simple solution is the
          favorite Internet sites, I read a state-                                                    sets max. Considering that we’re looking          Incline Barbell Press. You’ll find that it is a
          ment that has resounded in my mind             The following power exercises are de-        for strength, size, and power, you’ll also        more difficult exercise to perform than it’s
          for quite some time since. Not that it     signed to create maximal muscle overload         want to give yourself adequate rest time in       flat and decline counterparts, so you’ll want
   was astoundingly insightful or brand new          and your focus should be heavy weight.           between sets, preferably about two minutes.
   news to me but rather a statement about           Further, you’ll want to structure these move-
   how some weight trainers may lose the             ments early in your workout when you are
   forest for the trees in their quest for full,     fresh, strong, and full of energy. While you
   round, and toned muscle. Simply put, the          don’t necessarily have to totally abandon
   quote made reference to the fact that…drum        cable or machine work, I don’t particularly
   roll please…bodybuilders have a lot to            think that they offer the benefits that the
   learn from power lifters. Once your dis-          basic power exercises may. New exercises,
   appointment has assuaged from the anti-           gadgets, and machines may come and go
   climactic ending to my point, read it again.      but look at most successful bodybuilders
   Bodybuilders have a lot to learn from power       from Arnold to Coleman and you’ll find that
   lifters. Before you stop reading this article     the basic power lifting movements modeled
   assuming that I’m going to try to turn you        the frames with which they were able to
   into a power lifter, think again. Rather, this    perfect. I cringe when I see young, enthu-
   article is intended to give you an arsenal        siastic lifters get disappointed with their
   of exercises (and my personal favorites,          lack of progress by unknowingly not spend-
   by the way) that are widely considered the        ing the time needed in the free weight area;
   best power movements for size, strength,          I’d be willing to bet that nine out of ten are
   and mass – exercises that are paramount in        not doing the basics. In my experience,
   building a solid frame.                           when these individuals ask for my advice, I
California Fitness Review 12
to decrease the weight accord-                                                             help on the last few reps. Stated earlier, you   lateral and front raises, nothing compares to
ingly.                                                                                     can also add weight by using the dip belt.       the Front Barbell Military Press for over-
                                                                                               Execution for Partial Deadlifts: In a        all shoulder development. I’ve tried just
                                                                                           power rack, set the pins at a point slightly     about every contraption and machine out
    Execution: Set the incline                                                             lower than your knees. Grasp the barbell         there for presses but have found that they
bench at about a 45-degree                                                                 with approximately shoulder width grip           all pale in comparison to the tried and true
angle. Sit on the bench with your                                                          (either both palms facing you or staggered).     free weight version. If you’ve never done
feet flat on the floor a little more                                                       I generally use a stance about hip width as      them or haven’t in a while, you may find
than shoulder width apart. Posi-                                                           well. Remember to keep your back flat,           the movement to be somewhat awkward
tion your back firmly against                                                              shoulders back, and your chest out. Main-        initially. However, this will dissipate with
the bench. Using a grip slightly                                                           taining this posture, explode upwards and        experience. Just make sure you go light at
wider than shoulder width, hold                                                            stand up with the weight. As you descend         first, then, gradually move up in weight as
the bar over your upper chest                                                              and return to the starting position, do not      you become more comfortable. You may be
with your arms straight. Slowly                                                            round your back. A spotter is useful here to     surprised how quickly you gain strength on
lower the bar and make contact                                                             provide you with feedback about the proper       this exercise once you get used to the move-
with your upper chest area.                                                                execution of the movement.                       ment.
Drive the weight straight up over                      This was a tip given to me by a former                                                   Execution: In the seated shoulder press
your chest until your elbows are locked, or        Mr. Oklahoma and I’ve done them this way SHOULDERS While I strongly believe in           apparatus remove the barbell from the rack.
close to it.                                       ever since. Check my bio on the writer’s
                                                   page and you’ll find that this is my favorite
BACK I usually recommend two separate
                                                   exercise. Kind of sick, I know.
exercises for back. One exercise, the chin
                                                   Execution for Pull-Ups: Reach up and grab
or pull-up, is primarily for back width. The
                                                   the bar with an overhand or underhand grip.
other exercise is the partial deadlift for back
                                                   Straighten your arms and let your body hang
thickness. If you find that you can easily
                                                   from the bar.
do 8 reps/3 sets of chins with your body
                                                       You can keep your legs straight or bend
weight, then feel free to add weight using
                                                   your knees and cross your feet.
the dip belt. Additionally, you can vary
                                                       Slowly pull your body up to the bar so
your grip for chins in a variety of ways:
                                                   that the top of your chest nearly touches
overhand/wide grip, underhand/close grip,
                                                   the bar and your chin is over the bar. Try
palms facing each other, and/or overhand/
                                                   to keep your body straight without arching
close grip (my favorite).
                                                   or swinging. As you move upwards, focus
     I also like to do partial deadlifts instead
                                                   on pulling your elbows down at an angle
of pulling from the floor because I find that
                                                   toward your rib cage. Once your lats have
it takes the prime movers (glutes/hams/
                                                   completely contracted at the top, slowly
quads) out of the movement, thereby plac-
                                                   lower your body to the starting position. A
ing the emphasis of the lift your back and
                                                   spotter can lift your legs slightly if you need
traps.
                                                                                                                                                               California Fitness Review 13
    Your feet should be about shoulder width          der-width apart. Let the bar hang down at        a flat bench and hold the barbell with
    apart, flat on the floor. Keep your chest high    arm’s length in front of you, with your arms,    both hands using a close grip, about 12
    and your back straight. Lower the bar until       shoulders and hands in a straight line. rl the   inches apart. Remember to keep your
    your elbows are slightly below your shoul-        bar up toward your chest in an arc. Do not       arms close to your sides and lower the
    ders (to about your chin). Going any further      lean back or swing the weight. Keep your         bar until it is touches your chest, ap-
    than this will place undue stress on your         elbows in the same place and close to your       proximately 1 inch below your nipples.
    rotator cuff. Then, press bar overhead. Use       sides. There is no need to bring the bar                 Return to the starting position,
    a slow, steady motion, without swinging.          to your chin or forehead (yes I see                       concentrating on using your
    ARMS Forget the cables, forget the ma-            this a lot) as this simply recruits                          triceps to push the weight.
    chines, and forget the gadgets. More than         the shoulders without any add-
    any other body part, I see a lot of weight        ed benefit to the biceps. Bring                                   LEGS If you’ve read
    trainers avoiding the basics on biceps and        the weight to about chest                                         the November issue                                     my favorite,
    triceps. Simply put, straight barbell curls       high and squeeze the biceps                                       of California Fit-                                     most highly
    pack on more overall mass to the bi’s than        at the top. Lower the weight                                      ness Review, you                                       recommended
    any other in comparison. When you’re fin-         slowly, resisting all the way                                     know what’s com-                                       exercise, not
    ished with barbell curls, feel free to use that   down until your arms are                                          ing. If not, I highly                                  only for legs
    same barbell for my most recommended              nearly straight.                                                   suggest that you                                      but for every-
    triceps blaster, the close-                       Execution of the Close-                                              do. That will tell                                  thing under the
    grip bench. As with all the                       Grip Bench: Lie on                                                     you all that you                                  sun. Squat, then
    power exercises, heavy                                                                                                     need to know about                         squat some more!
                                                                                                                                                                           Maybe even re-read
                                                                                                                                                                                    the article


    weight on both the
    barbell curl and close-
    grip bench is strongly                                                                                                                                                     for added moti-
    advised. If you like to                                                                                                                                                    vation.
    superset, you can alter-                                                                                                                                                      Rather than
    nate these exercises. If not, keep in mind                                                                                                                            regurgitate the whole
    that these movements should be first in your                                                                                                    Squattin’ article, I’ll move forward and tell
    routine when you are fresh and strong.                                                                                                          you the best hamstring exercise out there bar
        Execution of the Barbell Curl: With                                                                                                         none: Stiff-legged Deadlifts. All too often,
    your hands approximately shoulder-width                                                                                                         leg workouts consist of a bunch of quad ex-
    apart, grip the barbell with an underhand                                *Tips for execution of the exercises throughout this                   ercises followed by about two sets of lying
    grip. Stand straight up with your feet shoul-                            article were adapted from www.bodybuilding.com                         leg curls for the hams. If you’re laughing
                                                                                                                                                    you know what I mean. Not good practice.
California Fitness Review 14
                               This tends to lead to dramatic    belt to help reduce the chance of
                               leg imbalance where the legs      lower back injury.                        So there you have it. These
                               look great from the front but         Execution of the Stiff-Legged     are the most effective, brutal,
                               severely lacking in size and      Deadlift: Put a barbell in front of
                               thickness from the side and       you on the ground. Standing on        and demanding power move-
                               back. For some reason, when-      a box, grasp the barbell with an      ments that have been passed
                               ever I do Stiff-legged Deads,     overhand grip.
                                                                                                       on through generation to
                               my hams are screaming the             Bend your knees slightly; you
                               next day; if they are absent in   should NOT keep your legs com-        generation.
                               my routine my hamstrings are      pletely straight or in a “locked”         They are specifically de-
                               generally not that sore.          position, contrary to the name of
                                   This is all the feedback      the exercise. The position should
                                                                                                       signed to add power, strength,
                               I need to continue to pound       be shins vertical, hips back and      and muscle mass and should
                               the hammies with this power       back straight. Keeping your back      not be absent in any training
                               movement.                         completely straight at all times,
                                   Execution of the Squat:       use your hips to lift the bar. The    routine. They are the tried
                               Rest a barbell on the upper       movement should not be fast but       and true, the highly recom-
                               portion of your back, not your    steady and under control. The
                               neck. Firmly grip the bar with    arms should remain straight.
                                                                                                       mended, the staples, and most
                               your hands almost twice your      Once you are standing completely      importantly, the not-to-be-
                               shoulder width apart. Position    straight up, lower the bar by push-   forgotten. If these exercises
                               your feet about shoulder width    ing the hips back, only slightly
                               apart and your toes should        bending the knees, unlike when        are foreign to you, embrace
                               be pointing either slightly       squatting. Take a deep breath at      the change, give them a shot,
                               outward or straight with your     the start of the movement and
                                                                                                       and learn to love them. After
                               knees in the same direction.      keep your chest up. Hold your
                               Keep your back as straight as     breath as you lower the weight,       all, there’s a lot that body-
                               possible and bend your knees      hold it at the bottom for a couple    builders can learn from pow-
                               and slowly lower your hips        of seconds, then exhale as you
                               straight down until your thighs   complete the movement. Initially
                                                                                                       erlifters.
                               are parallel to the floor. Once   start with light weight to get used
                               you reach the bottom position,    to the movement. Most people             Stay safe, train smart, and
                               press the weight up back to       don’t get it right the first time,
                               the starting position, pushing    including yours truly. However,       as always, get it done.
                               from your heels. Don’t lean       with practice you’ll soon get the        Rory
                               over or curve your back for-      “feel” for it, in the groove so to
                               ward. You can use a weight        speak.
California Fitness Review 15
California Fitness Review 16
                                 Welcome to California
                                 Fitness Review’s favorite
                                 pictures from our trip to
                                 the 2005 Ironman.




 California Fitness Review
California Fitness Review 1717
California Fitness Review 18
California Fitness Review 21
                               For more great
                                photos get the
                               ENHANCED
                                     version.




California Fitness Review 22
                               Get the ENHANCED magazine




California Fitness Review 35
S
     cientific evidence overwhelmingly shows that          and a microwave will give you everything you need
fruits and vegetables offer a protective effect against    to make a healthy meal. Of course, if you live at home
cancer, cardiovascular and other diseases that develop     with a full kitchen, it is even easier. Whatever your
over a long period of time. The majority of these          living accommodations, fresh vegetables can be the
studies conclude that people who eat a lot of fruits and   fastest and healthiest menu selection to prepare.
vegetables stay healthier than people who eat fewer             Fresh vegetables, found in the produce section of
fruits and vegetables.                                     any grocery store, can be cut into chunks and steamed
     The studies conclude that there is sufficient         in the microwave for a few minutes. Try combina-
evidence about the protective effects of fruits and        tions like chunks of broccoli, yellow squash, onion,
vegetables to recommend an intake of six portions          and sweet potatoes. Other alternatives to add to your
of fruits or vegetables each day. Green vegetables         vegetable medley can include mushrooms, carrots,
contain a mix of antioxidant vitamins, flavonoids and      cauliflower, or zucchini squash. You can purchase a
other compounds that give protection against cancer        bottle of buttery spray, like “I Can’t Believe it’s Not
and heart disease. Broccoli has powerful anti-can-         Butter”, which has minimal calories and no fat, to
cer effects, and other vegetables of the same family,      spritz on them, and maybe a little additional seasoning
including cabbage, cauliflower and kale have useful        of your choice. Be sure not to overcook them. Cook
amounts of protective phytochemicals.                      them long enough that they are just barely soft when
     You already know that you should eat more veg-        you eat them to get the full flavor. If you are really
etables, but if you don’t have time to cook, or perhaps    pressed for time, some supermarkets have salad bars
like I am, you are on the road almost continually and      where the vegetables are already cleaned and washed
living out of hotels, how do you work that into your       and chopped, and all you need to do is steam them.
diet? If you eat out most of the time, getting veg-             A combination of vegetables steamed or sautéed
                                                           in olive oil, such as onions, mushrooms, squash and
Think Green for


S p r i n g
                                                                                                                     a single serving. You want them to still have some        is available everywhere now, and makes wonderful
                                                                                                                     crispness.                                                salads, with a little balsamic vinaigrette dressing. Try
                                                                                                                          Collard Greens are rich in vitamin A and calcium.    tossing in some feta cheese, a few walnuts and some
                                                                                                                     They are often available in grocery stores already        dried cranberries. This is quick and easy and full of
                                                                                                                     washed and bagged. Most people are familiar with          vitamins.
                                                                                                                     them as boiled greens, but a wonderful way to serve            So you already know the health benefits of veg-
                   by Kathleen Chapman
                                                           broccoli, then tossed with some angel hair pasta and      fresh collard greens is to lightly sauté them in some     etables, and how studies have shown their protective
etables is a lot harder than you would think. Portions     sprinkled with Parmesan cheese makes a great meal,        olive oil with chopped garlic or chopped onions or        value. They are low in calories and fat, and many
are often small, and they could be smothered in sauce      with or without meat. You can add a grilled chicken       both until they are just wilted. Add a little chopped     vegetables are low carb. Now you know how easy
or loaded with butter. You can always find salads, but     breast, if you need the protein.                          chicken breast and a few walnuts, or water chestnuts      and delicious they can be also.
the quality of the greens can be variable.                     Other green vegetables that steam very well           for a little crunch, and you have a wonderful, fast and        As spring approaches, tiny new spring vegetables
     However, even if you live out of a hotel, there       include long slim green beans, and asparagus, which       very nutritious meal.                                     begin to be available. There is no better way to wel-
are ways to work the wonderful health advantages of        will be in season soon and is wonderful this time              Spinach, which has an earthy sweet flavor, is        come the season than to enjoy the bounty of healthy
vegetables into your diet without costing you much in      of year. Just lay them on a plate and cover them.         rich in vitamin A, C, iron and calcium. Spinach is        vegetables that nature has to offer.
time or in money. A hotel room with a small fridge         One or two minutes in the microwave is plenty for         best eaten raw in salads or steamed. Bagged spinach
                                                                                                                                                                                                      California Fitness Review 36
                               Great moments in Bodybuilding
                                                   If you have been following the sport of bodybuilding over the last few years, you have
                               By Travis Chapman   seen the athletes go from big, to huge, to out of control. Now with all the steroid con-
                                                   troversy surrounding sports, it’s no wonder that bodybuilding is stirring up attention. In
                                                   speaking with Mr. Ray in previous interviews it’s easy to see that he still greatly cares for
                                                   the sport. Now in 2005 you can hear his concerns about the direction the sport is headed
                                                   and how he would like to change it, starting from the top. I stumbled across this clip and
                                                   was shocked by the amount of passion and persistence Mr.Ray had and still has. Not
                                                   only does he address his concerns now,(while retired) but , he did it as you will see here
                                                   in 2001 just before competing in his very last Mr. Olympia in front of everyone who had
                                                   anything to do with the sport. Even the very people that signed his check! For that, I tip
                                                   my hat.
                                                                              Be sure to check out ShawnRay.net for
                                                                              more great videos!




                                                                                                               Get the ENHANCED magazine


California Fitness Review 37
                                      I
                                           have been competing on and off for 20 years. Success did seem somewhat limited for
                                           natural competitors, so over the years I drifted into other sports...not softball, golf, or
                                           bowling, but white water rafting , mountain trail running, scuba diving, and Muy Thai
                                      kickboxing. I developed more endurance, became leaner and more confident, and funnily
                                      enough, became a better bodybuilder. In 2003 and 2004 I won the overall at the NPC Atlan-
                                      tic USA, my class at the NPC Georgia, the overall at the INBF Southern Natural Champion-
                                      ships, Musclemania Dixie, and the Musclemania World shows ! I actually weightlifted LESS
                                      and did cardio MORE...in fact, my weightlifting too became a cardiovascular experience...I
                                      do supersets and giant sets, progressing from one exercise to the other with little rest in be-
                                      tween. My training is suited for the natural athlete with a busy life OUTSIDE the gym. Con-
                                                                              trary to most bodybuilding programs, I use a combi-
                                                                                     nation elliptical/row machine on moderate to
                                                                                        high resistance BEFORE I lift...about 30
                                                                                           minutes daily. Kooky, huh ? It works for
                                                                                           me...I can happily lean over and row my
                                                                                           butt off for most of 6-8 hours on class 5
                                                                                           whitewater (see pic), scuba dive all day
                                                                                           and dance all night, hike, climb, punch
                                                                                           and kick without becoming a heaving,
                                                                                           red-faced gasping wreck !!
                                                                                           I don't lift very heavy weights, and prefer
                                                                                  to do more repetitions...also, I am VERY par-
                                                                                  ticular about proper form. With my background
                                                                                  in orthopedic surgery and pain management,
                                                                                  I have seen the end results of
                                                                                  lifting WAY too heavily, incor-
                                                                                  rectly, and under the influence of
                                                                                  anabolics...which I am vehemently

                      Training for                                                against ! My definition of a phys-
                                                                                  ically powerful person is one who




  Adventure
                                                                                  can effortlessly participate in most
                                                                                  any physical challenge for sustained
                                                                                  periods of time...with strength and
                                                                                  endurance combined. Oh yes, and
                                                                                  you have to have FUN doing it ! I
                                                                                  strive for agility, quickness and
                                                                                  lasting power as well as muscular
                                                                                  symmetry, leanness, and grace.
                               With Liza Larence
                                                                                                                         For more training, diet information and pictures,
California Fitness Review 38                                                                                             see lizalarence.com. Emails are welcome !
                                                                                                             Ratings

                                                                                                             0 - Garbage
                                                                                                             * - Bad
                                                                                                             ** - Okay
                                                                                                             *** - Decent ( may be useful )
                                                                                                             **** - Good ( Is useful )
                                                                                                             ***** - Excellent ( A must have ! )


                                                                                                      http://www.trulyhuge.com                     Paul Becker                        info@trulyhuge.com



                                                                                                                                                                                        2
                                                                                                      Supplements A Z
                                                                                                        Amino Acids
                                                                                                                                                          fats that it does burn off is a good fat (triglyc-
                                                                                                      Amino Acids are basically proteins that are         erides). Also gives mild energy boost.
                                                                                                      broken down into their basic building blocks.       Rating ***
                                                                                                      Amino Acids are very important factor in anab-
                                                                                                                                                            Chitosan
                                                                                                      olism (the building of muscle tissues). They are
                                                                                                      essential, But if you already have a high protein   This is a popular “fat blocker”, and some
                                                                                                      diet you may not need these. Otherwise, a good      studies have actually shown that this can
                                                                                                      choice.                                             block the absorption of fat to your stomach.
                                                                                                      Rating ***1\2                                       But it may also stop the absorption of other
                                                                                                                                                          essential vitamin and minerals. I would rec-
                                                                                                        Boron
     There is alot of confusion about supplementation, which is why I compiled this report. It is                                                         ommend this product only for those looking
  meant to help the average person understand the world of supplements. Remember supplement           A few supplement companies have claimed             to lose weight, not to gain muscle. You may
  by definition means “something extra”, they do not replace proper diet and exercise. But the        boron raises your testosterone. But I can assure    have seen commercials about a product called
  right supplements used along with the right diet and training program to suit your goals can help   you, it doesn’t. Do not waste your money on         “Cheat and Eat” which is based on chitosan.
  you to make faster progress.                                                                        this garbage.                                       Rating **1\2
                                                                                                      Rating 0
     Feel free to e-mail me with any question about supplements, I’d be glad to answer them                                                                  Chromium
  for you.                                                                                              Carnitine                                         This is probably the most famous of all the
                                                                                                      This is an amino acid that promotes fat burning.    fat burners of the market. Chromium is a
  Thank you, and enjoy!                                                                               But it doesn’t do too good of a job. One of the     good product, It has been proven that chromi-
California Fitness Review 39
  um can help you lose fat and gain muscle. The        Many companies tell you that you should ‘load’       Rating ***                                           Rating **
  best chromium product is chromium picolate.          on creatine. Which means you should take up            Ginkgo Biloba                                        Glutamine
  Rating ***                                           to 4 times as much creatine than usual during
                                                       the first few weeks on creatine. It is optional to   This herbs helps concentration. Which may be         Glutamine is an amino acid. It’s the amino acid
    Chrysin                                                                                                 helpful to some people at the gym who can’t          which is found most in human muscle tissue.
                                                       load.
  This is an extract from a plant. It prevents the     Rating *****                                         keep up with their sets (slacking off). I have       Therefore making it an essential to all body-
  conversion of testosterone to estrogen, which                                                             never tried ginkgo myself but I’ve heard from        builders. Everyone knows that you need protein
  is common when you take any supplement that            Dandelion                                          so people that it works, and from other that it      to get any bigger, and glutamine is the number
  increases testosterone production and you do         This is a diuretic which is pretty useful. Many      only brings on a painful headache. If you have       one part of the protein the makes you grow.
  not want that to happen. So if you are taking        bodybuilder use dandelion before contest to          trouble focusing on your workout at the gym,         Glutamine is one of the best, if not the best
  any supplement that increases testosterone, it’s     get that ultra lean look. It                                     give it a try.                           supplement on the market today.
  good to add chrysin.                                 is included in the popu-                                         Rating **1\2                             Rating - *****
  Rating **                                            lar product ‘taraxatone.’                                       Ginseng                                     Guarana
    Colostrum                                          I recommend not to buy
                                                       dandelion individually,                                         Ginseng is an herb that help you           Guarana is consider to be the herbal form
  This product claims to raise your IGF-1 (Insulin     instead purchase a product                                      cope with stress. I’d say that about      of caffeine. Guarana is in almost all ‘energy’
  Growth Factor). It’s found in a mother’s breast      like taraxatone.                                                half of the people on ginseng actu-       products. It can give you a good boost of energy
  milk. But it doesn’t give you anything good          Rating ***1\2                                                                              ally ex-       during a workout. Best if combined with Ma
  because the IGF-1 increase is only good for the                                                                                                 perience       Huang.
  mother’s baby. Which makes it useless for you          DHEA                                                                                     results.       Rating ***
  and me.                                              DHEA (Dehydroepiandros-                                                                    It comes         5-HTP
  Rating 0                                             terone) is another testos-                                                                 in many
                                                       terone booster. It doesn’t                                                                 different      5 Hydroxytryptophan is converted into sera-
    Creatine                                                                                                                                                     tonin in your body. 5-HTP is supposed to help
                                                       work too well on It’s own.                                                                 forms like,
  Creatine is one of the muscles’ main energy          But It is very useful when                                                                 Indian,        suppress your appetite. Many people claim that
  sources, the muscle will store more creatine         stacked with tribulus ter-                                                                 American,      it actually works. If you have trouble dieting,
  then we consume in our normal diets, (creatine       restris and Tongkat Ali.                                                                   Korean,        then give it a try.
  is found in a variety of foods, one of the best      Rating ***                                                                                 and Si-        Rating ***
  sources is lean red meat, so it is a good idea for                                                                                              berian           Hydroxy Citric Acid (HCA)
  vegetarians to supplement it) by supplementing         Essential fatty acids (EFAs)
                                                                                                                                                  ginseng.
  it the muscles will soak up the extra creatine.      - It was once said that all fats are bad. This                                                            HCA is another appetite suppressant. HCA is
                                                                                                                                                  They are
  When muscles absorb creatine it also brings          is not entirely true. Now, don’t get the idea                                                             not very popular and doesn’t work for ev-
                                                                                                                                                  all not that
  water with it, your muscles are 70 % water)          that you can go to your favorite fast food                                                                eryone. Even if it does work for you, It won’t
                                                                                                            different but Siberian is the best.
  this makes the muscles bigger and harder. Also       restaurant and gain muscle. Unfortunately it                                                              have a great effect.
                                                                                                            Rating **
  when you ingest creatine it is stored, and about     doesn’t work that way. The “good” fats are                                                                Rating *
  20 minutes later it is transformed into ATP.         called linoleic (omega-6) and linolenic (Omega-        Glucosamine                                           Lipoic Acid
  ATP’s are what give your muscles ‘energy’ dur-       3.) These are commonly found in cold water           This very popular arthritis medication that help     This is an insulin like substance. It is found in
  ing a workout, on creatine you might be able         fish like flounder, or in certain oils like soy-     your body form cartilage. Many bodybuilders          many creatine products like Cell Tech. Lipoic
  to push a few more reps than usual. The best         bean oil. So, If you are on a very low fat diet,     experience pains at their joints throughout the      Acid actually works great when used with cre-
  type of creatine to take is creatine monohydrate.    EFAs can be very helpful in giving you energy        day from weightlifting.                              atine. Bodybuilders using insulin with creatine
                                                       throughout the day.
California Fitness Review 40
can get steroid like gains. This effect won’t            Pregnenolone                                    couldn’t get cancer. This started a craze to get        Tribulus Terrestris
entirely happen with Lipoic acid, but you will                                                           shark cartilage. Later it was found that this was
get some good gains.                                  This is another testosterone elevating hormonal    all hype. Now shark cartilage can help body-          -Tribulus has been a popular medicinal herb in
Rating **** (w\creatine)                              compound. It also raises the female hormone        builders and weightlifters repair cartilage. By       folk medicine in the East and in Bulgaria since
                                                      progesterone which is a catabolic hormone.         releasing Glucosamine. My opinion is if you           1981 in the treatment of sexual deficiency. Ac-
  Medium Chain triglycerides (MCT)                    Catabolic means that breaking down of muscle                                                             cording to one Bulgarian clinical study in men
                                                                                                         want to try to repair your cartilage buy Glucos-
These are a type of fat which are less easily         tissue, which is very bad. In conclusion this is   amine in it’s purified form.                          it increases libido and increases Testosterone
stored than normal fat. Back in the days’ when        another supplement that does just about no good    Rating *1\2                                           by 38%. Since testosterone promotes protein
Weight gainer’s were the biggest and the best         at all.                                                                                                  synthesis, the benefits are increase in muscle
thing around MCT were very popular. Today             Rating 1\2                                           Sterols (Plant Sterols)                             growth and body strength.
my favorite weight gainer contains MCT’s                Pyruvate                                         Despite their name “sterols” they have nothing        Rating *****
(Champion Nutrition’s Heavyweight gainer                                                                 to do with steroids. Marketers just try to sell         Vanadyl Sulfate
900). Do not consume these thinking it will help      This is a new                                                      it because of the similarities in
lose fat or gain muscle. MCT’s are not impor-         supplement that                                                    names. Sterols do not do any-         Vanadyl is a good supplement because it
tant, but are better than regular fat.                is supposed to                                                     thing!                                makes your muscles look and feel harder. It is
Rating *1\2                                           help you “lose                                                     Rating 0                              another insulin like supplement. But vanadyl
                                                      fat without                                                                                              has been shown to be slightly toxic in high
  Melatonin                                           exercise”.                                                         Taurine                               doses. If you have soft muscles, then give it a
Melatonin is the hormone which, in our bod-           Some studies                                                       Like I said before Glutamine          try. But follow the label.
ies, tells you when to go to sleep. It is a natural   show Pyruvate                                                      was the Number one Amino acid         Rating ***
sleep aid. It may not be that powerful, but it not    works, so show it’s just a hype.                                   found in muscle tissue. Taurine
                                                                                                                                                                 Whey Protein
addicting like other sleep aids. Bodybuilder’s        Pyruvate is supposed to alter your                                 is the number two Amino acid
use Melatonin because the only time you grow          ATP levels (muscle cell energy)                                    found in muscle tissue. In my         Whey protein is by far the best protein there is
is while sleeping.                                    like creatine. Try it out for your-                                opinion just take glutamine. But      (for now). Your diet should always be a high
Rating **                                             self, But I do recommend that you                                  if you want to be one small step      protein diet. Also you should eat both high
                                                      do workout while taking it.                                        ahead take both.                      protein normal foods plus whey protein shakes.
  Mexican Yam                                         Rating ***1\2                                                                                            To figure out your recommended daily protein
                                                                                                                         Rating ***1\2
Mexican Yams are supposed to be converted                                                                                                                      intake you should multiply your body weight by
                                                        Saw Palmetto                                                      Tongkat Ali also know as
into DHEA in the body. I say, If you want                                                                                                                      at least 1.5 (e.g 200lbs times 1.5 = 300 grams).
                                                      This is herb that was first used to help protect      Long Jack
DHEA buy DHEA! Don’t buy this!                                                                                                                                 Rating *****
Rating 0                                              the prostrate for men. Now it was found that       Long Jack has been shown to support male
                                                      it is also anti-estrogenic (Blocks the harmful     hormonal balance (including testosterone avail-         White Willow Bark
  Phosphates                                          female hormone estrogen). Which may help in        ability), libido and performance. Tongkat Ali         This is the herbal form of aspirin. Aspirin
                                                      making androstene last longer in your system.      is a Southeast Asian botanical known to sub-          stacked with Ephedrine has shown to reduce fat.
 Phosphates are used to increase your endur-          Saw Palmetto has also been found to treat acne     stantially increase testosterone levels (scientific   Rating **
ance. They are also used with creatine, like in       into some cases.                                   abstracts note increased testosterone levels of
EAS Phosphagen HP. I don’t believe this is a                                                             up to 400%) and anabolic activity. Used tradi-          Yohimbe
                                                      Rating ***
good product. Bill Phillips (EAS) made it pop-                                                           tionally to enhance energy levels, endurance          This herb is most widely used by men for sex-
ular in his creatine.                                   Shark Cartilage                                  and stamina, and to reduce occasional mental          ual performance. But also is able to stop your
Rating *1\2                                           This became popular back in the early 90s when     fatigue.                                              body from storing fat (in small    amounts).
                                                      someone said that it could be a cure for cancer.   Rating *****                                          Rating ***
                                                      He said that sharks were the only animal that                                                                                California Fitness Review 41
                                                                                                            by Leann Davis

  Last issue we encouraged our readers to turn up the intensity during your workout sessions, and we hope you are all still
  feeling the burn. However this issue we want everyone to focus on breaking the cycle in your normal cardiovascular
  training. These changes will increase caloric expenditure, add physical challenges, and prevent boredom.

                                                                      “PUT IN SOME OVERTIME”
                                                         As often as possible add 20-30 minutes of cardiovascular exercise in the

                                                 1
                                                         evenings. After dinner and an hour before bedtime take a 20 -30 min-
                                                         ute brisk walk in your neighborhood with a family member or friend. If
                                                         you’re not comfortable walking outside then purchase a medium intensity
                                                         Pilates or yoga tape and complete it before you wind down. The overtime
                                                         exercises will burn off dinner and your body will begin to use stored fat as
                                                         an energy source.


                           “TRY SOMETHING NEW”
           At the gym try a new piece of equipment or jump on that piece of

    2
           equipment you always avoid. Before you get on the equipment set a
           time limit this will challenge you mentally by pushing you to reach
           your time limit goal. This will also challenge you physically because
           you are doing an exercise that is new to your body so it will be harder
           until your body becomes acclimated to the new exercise.



                                                                               “CHANGE THE SPACE”                                                    Breaking the cycle is an

                                              3
                                                       In some areas the weather is already beginning to warm up so move your favorite activi-       important key to a last-
                                                       ties such as walking, running, and biking outside. The change in terrain will increase        ing fitness program, so
                                                       the difficulty and the intensity of the workout. If you live in a colder climate instead of   take a few of these tips
                                                       biking on your own jump into a spin class or totally mix it up and jump into a boxing or      and incorporate them
                                                       hip-hop class.                                                                                into your daily exercise
                                                                                                                                                     program.
California Fitness Review 42
          A Tribute to Muscle Beach
If you missed the great special on the Travel Channel about Muscle Beach,
don’t worry. CFR has got you covered. Just double click to get one of
the best features on Muscle Beach ever. Also, make sure to check out
musclebeachvenice.com for the latest info on Muscle Beach.




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