Documente Academic
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2
Natural Muscle July 2007
*When combined with increased exercise and the Zero mpact Diet. Results are not typical. Use only as a dietary supplement. The persons here on may or may not have been remunerated.
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
Natural Muscle July 2007
7
*When combined with increased exercise and the Zero mpact Diet. Results are not typical. Use only as a dietary supplement. The persons here on may or may not have been remunerated.
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
Natural Muscle July 2007
.
The herbal formulation LiverCare/Liv.2,
a perfect blend of seven ayurvedic herbs,
has become the worlds best-selling
food for the liver. It supports the liver
cells and their structure and functions.
LiverCare/Liv.2 has been on the market
for more than 0 years and is supported
by research published in more then 10
research papers and sold in Switzerland
as a prescribed medication.
Another problem associated with an
increase in protein intake is the overpro-
duction of nitrogen or positive nitrogen
balance. Ive talked to many bodybuilders
whose kidneys needed to adapt in order
to handle this overload and have looked
for natural support from herbs in order to
do so. I recommend the herbal formula-
tion called UriCare
/Cystone
. UriCare/
Cystone supports the normal structure of
the kidney and urinary tract cells and their
functions. UriCare/Cystone is the oldest
Himalaya herbal formula, helping people
for more then 0 years - it is supported by
published clinical trials.
With support from the friendly herbal
formulas LiverCare/Liv.2 and UriCare/
Cystone, weight training and building
muscle bulk can easily be accomplished in
a healthy manner. The kidney and the liver
can maintain their high level of functioning
when supported by highly effective herbal
formulations. Remember, these organs are
crucial to keep the waste out of your body
so do not allow yourself to sink in the inter-
nal pollution give your liver and kidneys
the break they deserve by nourishing them
with herbal formulations.
himalayausa.com
21 Natural Muscle July 2007
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ICGENETIX in i|s swee| me|ol cose lor only o lroc|ion ol |his. The demond lor
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THE ULTIMATE GUIDE TO TOTAL BODY TRANSFORMATION
&Ma^]^\blbo^fZgnZemaZmhnmebg^lZ[lhenm^er^o^krmabg`rhng^^]mhdghp
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*Results not typical. Regular exercise & proper nutrition are essential for achieving your transformation goals. Individual shown has been remunerated and followed a high protein,
reduced-calorie diet. Carefully read the entire label before use. 2007 BIOGENETIX. All rights reserved.
ANDREW SINCLAIR ICGENETIX TE5T 5U1ECT
9<<=<* TC HI5 CHE5T WHIIE IC5ING -* PCUND5I
Is Pre-Workout Insanity in a Glass!
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in a matter of seconds! Never-before-seen in the supplement
industry, breakthrough pharmaceutical and medicinal technologies
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a serving of this one-of-a-kind anabolic oral delivery system
into a glass of water just before you get ready to trash the weights.
Before you know it, your veins will start popping like the 4
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and your muscles will feel harder and fuller than ever! PLASMAVOL
also delivers instant mind-blowing pumps sending you down the
road to freaky muscularity. Now you know why theyre saying
PLASMAVOL CHANGES EVERYTHING!
Read entire label and follow directions. Regular exercise and proper nutrition are essential for achieving your bodybuilding goals. 2007 NxLabs. All rights reserved.
CHAD NICHOLLS speaks out...
Chad Nicholls, The Diet Doctor
Anybody whos followed my career over the years
knows Ive always been a big supporter of blood plasma
expanders. Finally a company like NxLabs has come along
and seen the future of physical development and worked
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For
wholesale
inquires:
Natural Muscle July 2007
2
Q
training
By Jason Cohen
& quality running shoes ..
legit houdia ..
Running shoes are so expensive these
days. Can you lead me in the right
direction so that I know what to look
for in terms of quality.
A good pair of running shoes can
be an important investment that can vary
in style and function. When deciding to
buy shoes makes sure you are purchasing
the shoes for the right activity. Running
shoes are manufactured for specifc ac-
tivity. When shopping for running shoes
you should not look at the fancy designs
but the functionality and durability of the
shoe. The best womens running shoes are
designed to give the feet control, stability
and cushioning. Finding the perfect pair
of running shoes is part science and part
art, with a healthy dose of research thrown
in. There are many dif-
ferent running shoes
today; there are those
that can be used on
grass, mountain trails
and on tar. The majori-
ties of running shoes
are development and
produced so the shoes
can be used on side-
walks or road surfaces
because this is where
many of the runners
run today.
The shoe should
have about a thumbs
width of space more
than the full size of
the feet. The middle
foot area should have
a secure and comfortable resting place
beneath it. Also, be sure to try on both
shoes. On many people one foot is usually
bigger than the other foot. Inside the shoe
is a stiffened cup encasing the toes known
as the box, or block? The place over the
toe is called the vamp, the opening near the
toes is called the throat of the shoe.
Shoes that are well made have the
ability to provide a rubber sole that can
give good traction while an athlete is in
motion, this will reduce the chance of
getting injured. Shoes with motion control
are especially recommended for athletes
with fat feet or over pronator. Give serious
consideration to buying a motion control
running shoe if you wear orthotics or have
fat feet. A shoe with motion control is a
good stable shoe to choose.
Just like many of the advanced
technologies like ipods, cell phones the
running shoe has technically evolved in the
marketplace. Running shoes are very im-
portant for the runner, it helps with balance
and the runner needs a great shoe to absorb
the shock to the leg and the shoe needs
to be strong to handle the impact when
the runner is running. Running shoes are
designed for sporting activities. Runners
beneft from the combination of cardiovas-
cular and aerobic activity. Buying a good
pair of running shoes is very important, in
general running shoes should be replaced
every - months, the new running shoes
come in many different styles. At the top of
this list was clear-
ly a high-quality
pair of running
shoes. The key
component s of
a perfect pair of
running shoes are
cushioning, stabil-
ity and durability.
Most of the com-
mon injuries when
shoes are not fit
properly are pains
in the knee, arch
pain which is under your foot and a sharp
pain the heel.
I need to lose a few pounds for sum-
mer, but really dont have 2 hours a day
to get to the gym, any suggestions?
You can lose weight if you really
wanted to. You just need to make a com-
mitment to yourself to eat less and exercise
more. Most people think that exercising
a
will take up a lot of their time because
they always think in terms of going to the
gym and burning 2- hours while trying to
burn some calories.
But it does not have to be like that.
You dont have to go to the gym on a
regular basis to lose weight. Really? Well,
provided you think out of the box and do
some aerobic type exercises near your
home - like sprinting up your stairs!
Stair Sprints are perfect for sculpting
the legs and back. If youre looking to build
a shapely bum and strong thighs, then you
should really try this exercise. The muscles
in your feet also get a good workout from
this and gain more endurance.
On top of that, you get an excellent
aerobic workout without wasting precious
time travelling to the gym and back.
Heres how to do this simple yet effective
and time saving exercise the right way:-
1) Find a save and airy stair case to start
your exercises.
2) Run up and down the fights of stairs
between several foors;
the more stairs you cover,
the better your workout
will be.
) Start small, even if
youre in a good physical
condition. Do four foors
twice up and down. If
youre very overweight
or are doing it for the
frst time, this will do for
starters.
) Give yourself time to
build up to two repetitions.
Try to do two repetitions
every other day for two
weeks.
) After the frst two weeks,
increase to three or four
repetitions. Dont push
yourself too hard though. If you cant do
four at frst, then do three. Then, as time
passes, you should gradually increase the
repetitions in your routine. This is how you
can increase your endurance and to work
your muscles progressively harder.
Just a word of caution : be real careful
going up and down the stairs. You dont
want to trip up or miss a step and end up
spraining your ankle or get other serious
injuries.
Most of all, do this in moderation
until you get the hang of it. It is no doubt
one of the best exercises you can get for
free!
I want to try Hoodia, but Ive heard that
there are so many counterfeit products
out thereHow do I know if what I am
buying is legit?
In the mad rush to lose weight, we of-
ten tend to purchase counterfeit medication
rather than genuine products. This scenario
is applicable to Hoodia as well. Owing to
the immense popularity of this weight loss
medication, several companies are indulg-
ing into production of counterfeit diet pill.
In fact, sale of counterfeit Hoodia diet pill
is on the rise. These counterfeit products
contain harmful products like saw dust
which can be detrimental for your health
Hoodia diet pill contains an extract
p-7, which is derived from Hoodia Gor-
donii cactus like plant. This cactus-like
plant matures after every -7 years, with
the appearance of purple fowers. This long
period of maturity makes the availability of
Hoodia scarce, contributing to yet another
reason for production and availability of
counterfeit diet pills.
Non-availability of a FDA approval
is another disadvantage which makes it
difficult to determine the authenticity
of the product. The reason it is a herbal
supplement, it cant be endorsed as per
the FDA guidelines.
Differentiating between the original
and counterfeit Hoodia diet pills can be
quite a diffcult task. Only by means of
an independent laboratory testing, can one
identify between an original and bogus diet
pill. But not everyone can do so.
To make sure you buy original prod-
ucts, follow a few tips such as:
* Always make sure that the ingre-
dient at the back the container includes
Hoodia Gordonii as it s chief ingredient, as
it the plant from which P-7 is derived.
* Ensure that seller of this medica-
tion has a CITES certifcate, which is an
authorization of selling genuine Hoodia
products.
Stay vigil, while you buy Hoodia diet
pill because only a genuine product can
facilitate effectual weight loss.
stair sprinting ..
Natural Muscle July 2007
2
Natural Muscle July 2007
0
ftness solutions
... Mak
Attack
Style!
By Laura Mak, MS, CSCS
IFBB Fitness Pro
Contest Advice 4 Calcium 4 Terrifc Triceps 4
revealed
Contest Advice
QUESTION:
I am getting ready for my second fgure
contest ever. I am qualifed for Nationals
because I placed
th
last year and I want
to know if I should do Nationals (which
falls after my second show). Nancy P. -.
Florida
ANSWER:
That is an excellent question. A national
level contest is very stiff competition. It
is in your best interest to place in the top
three at a medium sized national qualify-
ing show and/or top fve at a large national
qualifying show. This will give you a bet-
ter idea of the competition you will be
facing at the next level. If you jump into
the national level too soon you risk being
overlooked the crowd. Instead, I would
pick two to three other shows, that are
about two to three weeks apart,
fne tune your body and
make an outstand-
ing impression
at those shows
then proceed
to the next
level. Re-
member
t o t a l k
with the
j u d g e s
after each
show and
get their feed-
back.
Calcium
QUESTION:
Why do I need to supplement with calcium
in my diet? Rhonda F. - Maryland
ANSWER:
You really only need to supplement if
you are not getting enough in your daily
diet. Studies show you can get calcium
servings from low fat yogurt or milk. Ac-
cording to Harvard study, people with low
calcium in their diets have more calcium
in their smooth muscle cells and that can
lead to artery constriction and raise blood
pressure.
Terrifc Triceps
QUESTION:
I am trying to tighten the back of my arms,
triceps, and I am doing lots of dips and
press downs. Am I missing something?
Shelly I. Michigan
ANSWER:
Try adding a few arm variations using the
tricep extended over the head. You can use
a cable and rope to do overhead exten-
sions. Also, using dumbbells in one hand
extended straight above the head. You are
using different parts of the tricep on each
of these movements.
For more informa-
t i on and t i ps
visit Laura-
Mak. com.
Yo u c a n
sign up for
the FREE
Newsl et -
t e r a n d
downl oad
your FREE
ebook gi f t ,
9 Most Com-
mon Fitness Myths
Revealed! The Mak
Attack Fitness Newsletter is
a weekly ezine for the health conscious
ftness enthusiast who wants to feel good
on the inside and look great on the outside.
If you have a question you would like
answered in an upcoming issue, please
email me at laura@makattackftness.
com. The exercise outft pictured is avail-
able at MakAttackFitness.com
p Bikini Bite
p Shoe Polish/cleaner
p Extra Cds Of Your Music
p Safety Pins/scissors/sewing Needle And Thread
p Hair Ties/ Bobby Pins / Hair Spray Nail Glue/polish
p Whatever You Are Using For Your Tan
p Rubber Workout Bands
p Lotion That Has A Sheen Effect On The Skin
p Vaseline-for your front teeth (helps you keep that smile)
p Sole Grippers For Heels
p Cover-up That Matches Your Skin
p Curling Iron/hair Dryer/mirror/all Makeup/
hair Products
p Warm Ups
p Mini Towel
p Jewelry/extra Earring Backings
p Extra Stones And Material
Glue
This Is In Case Some Of Your Stones
Fall Off Your Outft.
p A Little Cooler
p Icy Cold For Sore Muscles Back Up Cos-
tume And Suits pCamera
p Carry Professional Photographs And/or
Business Cards So That People Can Get A
Hold Of You.
CONTEST bAG ESSENTIALS
Natural Muscle July 2007
1
Even the most stubborn dieters report amazing results with SAN's latest fat
burning invention called "Tight FEM."
Tight FEM is doctor formulated and specifically designed for a Women's body. The best feature
about Tight FEM is- You only need to take one powerful capsule per day to see and feel
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But don't take our word for it, read one of many amazing testimonials and jump on the road of
success!
Natural Muscle July 2007
2
full body
workout
bY GINA OSTARLY / PHOTOGRAPHY WALT OSTARLY
without leaving your desk!
So you think you are too busy to
get the body you dream of? Guess
again.
To the right, you will fnd 8 sure fre
steps to success!
Between work/marri age/three
children/competing and the rest
of what life throws my way, its easy
to say I have no time for the gym
But if you have 30-45min 3-5 days
a week I am here to share one of
my workout secrets with you Ginas
9 steps to success), I hope you
enjoy the below workout as much
as I enjoyed putting it together for
you.
workout
attire
not
required
Natural Muscle July 2007
full body
workout
chair dips
Begin with your hands behind you on the
edge of your chair, legs straight and feet
on the foor. With elbows close to your
body and back straight, lower your torso
untill elbows are roughly a 0deg angle,
and shoulders are slightlystretched. Push
your body back up in the same posture
to the starting position....repeat.
chair push-ups beginner &
advanced
Make the classic push-up a little different
by placing your hands on the chair, torso
straight and bend at the elbows to lower
your body toward the chair, youo will
notice the angle will engauge you core
***note: beginners place knees on foor.
chair lateral raises
sit on chair with abdominals contracted, hold
dumbells with your arms straight out to your sides
shpulder level palms facing down. Lower dumbells
till your arms touch your sides then return to
starting position...repeat.
chair punch-outs
sit on end of chair hands in a boxing ready position
(as pictured) alternate with each hand a slow
punch-out while rotating the dumbell then return
to the starting position....repeat.
chair dumbell reverse leg lifts
Stand facing back of chair, placing hands on chair
for balance. With feet shoulder width apart place a
small lb dumbell in crease of back of knee, bend
leg upward to hold dumbell in place, raise and
point toe toward ceiling as pictured...repeat for
10-1 reps then switch legs...repeat.
chair squats
Stand in front of chair with feet shoulder width
apart, toes slightly fared out. Keep head forward,
back straight and feet fat on the foor with equal
distribution of weight through forefoot and heel.
Squat down untill hamstrings are parallel to the
foor, and rise back up to starting position...repeat
10-20 reps.
offce chair futter kicks
sit in your chair with arms at your side griping
the chair with abdomen contracted (not pictured)
extend legs straight out in front of you then begin
an alternating futter motion...do a 1-2--1, 1-2--2
and so on for 20reps
chair upright row
While extending one leg behind you lean forward
on chair with dumbell in one hand and leaning on
chair with the other. With head facing forward and
dumbell hand hanging naturally hanging toward
the foor slowly raise dumbell toward chest then
return to starting position...repeat
chair upright row
chair squats
chair punch-outs
chair futter
kicks
chair push-ups chair lateral raises chair dips
Natural Muscle July 2007
10 STUPI D
Things
Bodybuilder s
Do
t o Mess Up
Their Eat ing
Habit s
Skip La Cour
Success/Life Coach
Six-Time National Bodybuilding Champion
It doesnt matter how effectively, ef-
fciently, and consistently you train
in the gym. If you dont back up what
you do there with sound nutritional
practices, your results will be severely
compromised. The way you eat will
either make you or break you.
Some bodybuilders sure do make
some stupid mistakes when it comes to
their eating habits! Okay. I admit that
stupid might be a little too harsh of
a word to describe some of the most
common eating challenges many
bodybuilders face, but I bet it got your
attention, didnt it?
Oftentimes, the mistakes we make
when it comes to nutrition are simply
the results of bad information. That
bad information leads to compromised
results. Compromised results lead to
frustration and overwhelm. Its very
diffcult to make gains and enjoy the
process when you are confused and
overwhelmed, isnt it? In order to
create a profound impact to help you
get the results you really want, Ill use
the word stupid to describe these nu-
tritional stumbling blocks. Hopefully,
Ill make enough of an impression
upon you and motivate you to make
the necessary changes. This equation
will take you from the physique that
you are settling for today to the amaz-
ing one you are determined to earn in
the future:
Awareness + Effective Strategies +
Commitment = Results
I want to frst make you aware of
what you are currently doing. How can
you possibly make the improvements
you want if you dont know where
your efforts are being compromised?
You cant. Besides, many of the inef-
fective strategies youve been taught
Awareness + Ef f ective Strategies + Commitment = Results
have been passed along from body-
builder to bodybuilder; from training
partner to training partner; and even
from inter-
net message
board to inter-
net message
board -- all of whose originators had
the best intentions when they
offered their advice. If you
want to make improvements,
you must be aware. When
you start using more effec-
tive eating strategies, youll make
the best use of your time, energy,
and effort. If you are on a regu-
lar training and eating program,
then you are probably already
committed to becoming the very
best bodybuilder you can be. Am
I right? Making the commitment
to follow the effective strategies
outlined is a critical component
of this equation. I want you to
channel that energy while using
winning solutions and adopting
an empowering mindset. Ill offer ef-
fective nutritional and mental
strategies in this
article that will
pr oduce r e-
sults.
When you
create awareness
of whats currently
taking you off track,
employ more effec-
tive eating strate-
gies, and use the
commitment you
already have, youll
give yourself the
very best chance to
proven improved
results. Here are
what I have found
to be the common
mi s t a ke s ma ny
bodybuilders make
when it comes to
their eating habits:
Natural Muscle July 2007
2
0
0
7
l
e
r
o
r
m
u
n
c
e
R
e
s
e
u
r
c
h
C
r
o
u
p
l
n
c
.
A
g
h
t
s
r
e
s
e
r
v
e
d
.
1-800-407-S712
www.vcrtcxformuIa.com
GfT VfRTfX flRST AT:
N
O
W
L
E
G
A
L
IN
T
H
E
U
.S
.A
.!
Natural Muscle July 2007
2
Natural Muscle July 2007
great
obliques
routine
on the
next page
muscleology series
By Eric Hoult B.S., Pro Bodybuilder
Special Feature: Tracy Hansen
Photos by StevenMartine.com
oblique
tra
in
in
g
E
ven though your home may not be
the best place to do your every day
workout routine. Make it the place
you can workout if you happen to miss the
gym because of a busy day. Keep a few
things at home in case you need some ex-
ercises to do: ab ball, bike, running shoes,
roller blades, a set of small free weights
etc... Having some type of activity to do
at home will keep you on track with your
works and a lot less stressed about missing
a workout at the gym.
This months special feature is Tracy
Hansen from Shawnee, KS. Tracy main-
tains a very busy schedule between work
and her ffteen year old son Jake, and still
fnds time to workout times per week.
Full Body Circuit training & cardio times
a week and only cardio on the fourth day.
During her workout routine Tracy trains
one set of abs in between each set of her
main body parts. Example: Chest/Ab,
Biceps/Ab, Tricep/Ab etc... Each set of
Abs will consist of between 12-2 reps
per set.
In this kinesiology segment we are
taking a look at the muscles in the side
abdomal region. I will focus on three parts
of the oblique region: reOblique internus,
Oblique externus, Transversalis muscle.
This segment will help supply you with the
proper information, to help your existing
workouts.
The exercises that we will cover are as
follows:
Oblique Ball Crunches
Lying Oblique Side Crunches
Elevated Crunch Twist
Side Cable Crunches.
In these different exercise we will
cover muscles that are emphasized (Heavy
& Moderate), execution, form, muscelol-
ogy, and the anatomy of each exercise. Re-
member to always start out light and slow
when attempting any exercises in these
articles. Always consult a professional
trainer, if you are having any problems
preforming these exercises. Proper tech-
nique with moderate weight will always
give you better results apposed to heavy
weight with sloppy form.
Until next issues segment, make time
for your health & ftness goals. Be Moti-
vated, Positive and Committed to make
changes to your Mind, Body, and Spirit.
Natural Muscle July 2007
Natural Muscle June 07
Emphasized Muscles:
Heavy use: Oblique Externus, Oblique Inter-
nus, Transversalis
Moderate use:Rectus Abdominis
Muscle Position and Execution:
q Sit on ball with feet shoulder width
q Lay back on the ball until your shoulder
blades touch
q Open arms out to the sides of your head,
and keep your hands should be open on side of
your head
q Step 1& 2- Keeping arms tight, take a breath
before being movement, crunching straight up
on the frst 1/ part of the movement.
q Step -Start twisting your torso towards one
side, use elbow to help guide you towards the
opposite knee, start blowing out your air
q Step -As you reach the up right position
crunch your Oblique down as you bring your
elbow towards your knee, blow out all your air
as you fnish movement and repeat
Tips and Form:
q Make sure you have good balance before
you start movement
q Keeping your arms and hands in an open
position
q Blowing out the air at the top of each rep is
extremely important
q Make sure to due this movement slow and
tight
q Both the working and stretching phase of
the movement should be done in a controlled
fashion
Oblique Ball Crunches Elevated Crunch Twist
Emphasized Muscles:
Heavy use: Oblique Externus,Oblique
Internus (This muscle is worked more
during twisting movements of the torso),
Transversalis
Moderate use: Rectus Abdominis
Muscle Position and Execution:
q Off set your feet slightly (Left elbow up
Left foot splitting the right)
q Stay tight getting a good stretch in the
starting position
q Step 1-Keep tension on torso and crunch
elbow towards foor using your side
q Step 2-Use a slow tempo and blow out
air at the bottom of each movement
q Step -Pause at the top and bottom of
each movement
q Step - Repeat steps 1,2,
Tips and Form:
q Do not pull on your head during crunch-
ing side movement
q Use a light weight that allows you to
control the movement in a slow tempo
q Try to shift more of your body weight on
the side that you are holding the cable
Side Cable Crunches
Muscleology:
The Abdominal muscles perform a
three different actions. I. If the pelvis &
thorax in a fxed position, they com-
press the abdominal by constricting
the cavity of the abdomen. II. If the
pelvis and spine are fixed, these
muscles compress the lower part of
the thorax region. III. If the thorax is
in a fxed position the muscles act to
draw the pelvis upwards.
Obliques
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Natural Muscle July 2007
obliques
Natural Muscle June 07
Muscle Anatomy: The Oblique external is positioned on the side of the abdomen
and is the largest and the most superfcial of the three muscles. It is a thin, broad
muscle that covers the entire side of the abdomen, and ties into the serratus magnus
and a portion of the latissimus dorsi. It fbers run in a line downwards and backwards.
Oblique internal is thinner and smaller than the oblique external and lies beneath
it. Its fbers run downwards and away from the rectus muscle. The Transversalis
muscle is the most internal fat muscle of the abdomen, and lies directly beneath the
oblique internal. Its fbers run downwards and inwards horizontally inserting into
the liea alba.
Emphasized Muscles:
Heavy use: Oblique Externus,Oblique
Internus (This muscle is worked more
during twisting movements of the torso),
Transversalis
Moderate use: Rectus Abdominis
Muscle Position and Execution:
q Lying fat on your back, legs elevated
on fat bench, keeping feet together
q Keep hands open on both sides of your
head
q Step 1-Crunch and slightly twist right
elbow towards left knee
q Step 2-Blow out your air when you
reach the top of the movement
q Step - Slight pause at the top of move-
ment and repeat steps, and switch sides
Tips and Form:
q These should be done at a moderate
tempo
q Remember not to pull on your head
when doing this movement
q Keep both arms opened up during this
exercise
q Always keep feet and legs together dur-
ing this movement
Elevated Crunch Twist
Emphasized Muscles:
Heavy use: Oblique Externus,Oblique
Internus (This muscle is worked more
during twisting movements of the torso),
Transversalis
Moderate use: Rectus Abdominis
Muscle Position and Execution:
q Lying on your side with leg slightly
bent
q Extend bottom arm out to give your
torso support
q Step 1 Bottom leg straight and elbow
pointed towards the ceiling
q Step 2 Bend top leg up to a 0 degree
angle and bring your elbow towards knee
q Step Blow out air at the top of the
movement, and pause at the top
q Step Repeat Steps 1 thru
Tips and Form:
q Very important to keep your arms tight
and do not pull on your head
q Do reps in a controlled fashion, paus-
ing at the top and the bottom of each
movement
q Blowing out the air is very important in
order to fully activate the Obliques
Lying Oblique Side Crunches
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Natural Muscle July 2007
Veggie-Scramble made
with VIRGIN COCONUT OIL!
The Benefts of using
Virgin Coconut Oil...
As a neutraceutical, it
provides health beneftis be-
yond its basic nutritional
value as evidenced in popula-
tions throughout Asia and the
Pacifc....As listed by Bruce
Fife, coconut oil: improves
digestion, provides quick en-
ergy, improves insulin secre-
tion and utilization of blood
glucose, improves calcium
and magnesium absorption
for the development of bones and teeth, aids in the absorption
of minerals and fat soluble vitamins, supports healthy thyroid
function, supports and aids the immune system, makes skin
smooth and soft, reduces the need for essential fatty acids, and
helps to protect the body from free-radical damage.
But, will coconut oil really help you lose those extra
pounds? The medium-chain fatty acids found in coconut oil
help to speed up metabolism, promoting weight loss. Since
these fats are sent directly to the liver, instead of circulating
in the blood stream, they are converted into energy rather than
being stored as body fat. Those suffering from hypothyroid-
ism may be pleasantly surprised by the kick-start coconut oil
provides to their sluggish metabolism. A list of references
on studies dealing with metabolism rates and consumption
of coconut oil can be found in Dr. Fifes book, The Healing
Miralces of Coconut Oil.
When you make the switch to coconut oil, there are some
basic guidelines you should follow. First and most important,
stay away from the hydrogenated varieties. The process of
hydrogenation creates the trans fatty acids (TFAs), which have
been proven to cause the elevated levels of cholesterol in the
blood, which can lead to heart disease. These substances are
not present in natural extra virgin coconut oil. Virgin coconut
oil should smell mildly of coconut; the others dont. Also,
avoid the term bleached and deodorized as the processes
used to bleach and deodorize may add undersirable chemi-
cal components to the oil. Once you have selected a clean,
natural oil, try to consume three to four tablespoons per day.
This is a therapeutic doesage and should provide your body
with enough lauric acid to really give your immune system a
boost.....be sure to store your coconut oil in a cook, dark area.
You may refrigerate your oil if you like, but it is not necessary
to maintain freshness.
nutrition in
the
kitchen
with gina ostarly
The Miracle
Fat-Burner
photos by Walt Ostarly
Natural Muscle July 2007
7
Veggie Scr amble
p 1 tablespoon Virgin Coconut Oil
p 1/ cup onion, minced
p 1/ cup tomatoes, diced
p 1 cup eggbeater all whites
p 1 tablespoon milk, cream, or plain almond
milk
p Salt
p Black pepper
1. In a small pan, melt the coconut oil. Add the
onions and saut until tender.
2. Next, add the tomatoes, stir and saut for 2
minutes.
. While the vegetables are sauting, beat the eggs
with milk in a small bowl. Add salt and pepper
to taste.
. Pour eggs into the pan and scramble lightly.
Serves 1-2
Natural Muscle July 2007
in each
FatTrack
GOLD
package.
Measure Body Fat By Yourself
Super-Accurate
Measurement of ANY BODY PART
Track your body measurements and progress as your muscles
grow and unwanted fat goes away!
Super-Accurate
Measurement of ANY BODY PART
Track your body measurements and progress as your muscles
grow and unwanted fat goes away!
Also available at:
Natural Muscle July 2007