There have been what many would consider “golden rules” when it pertains to the aforementioned programs but as the sport of bodybuilding continues to evolve and become more science based, those once thought of set in stone guidelines are posing to be nothing more than perhaps a good idea and now even worse, a tactical error on the quest to achieving one’s desired physique.

The attack on fat loss has had more than its share of myths and misconceptions. But the one rule that seems to have been able to withstand the test of time is the one that states cardio for fat loss is best performed in the morning on an empty stomach for optimal results. Well, even now that is being put to the test.

A recent study compared the lipolytic activity between individuals who engaged in moderate physical activity in a fasting state versus those in a fed state to verify the differences, if any, in fat metabolism. Both groups were identical in quantity and quality of food intake the 24 hours prior to the test and both endured the same physical activity (36 minutes of cardiovascular exercise on a treadmill at 65% of max heart rate). The findings showed that VO2 (oxygen consumption) was significantly higher and RER (respiratory-exchange ratio) was significantly lower in the fed group when compared to the fasting group indicating greater lipid utilization. This was still true 24 hours after the training session had ended.

What does this all mean? It means that in this particular study the researchers proved the bodybuilding community wrong and that cardio on an empty stomach will not give you the results you are looking for. According to this study if you are looking to achieve the lowest body fat percentage possible or if you are simply trying to lose some body fat, it is advisable to have a small meal prior to cardiovascular exercise in the morning to improve the body’s ability to shred the fat.

To further increase the body’s ability to burn unwanted fat, you should be supplementing with Dymetadrine Xtreme. Dymetadrine Xtreme is several steps above other thermogenics on the market. Each serving contains a precision blend of potent and effective thermogenic herbs, amino acid substrates, and key vitamins and minerals that support and extend the thermogenic effects.

In addition to using this product, taking advantage of Max-OT Cardio principles will not only kick up the intensity level in your cardio, but will also make for fast fat loss and gains in lean muscle tissue in only 16 minutes.

Muscle is the name of our game, and you can’t flex fat. Take advantage of the new science on fat loss and incorporate it into your program. Debunking previously accepted methods is at times difficult to do but those who are willing to try different approaches usually reap all the rewards. Remember, there is a right way and a wrong way to do everything. Make the corrections to your program now before it’s too late.

Source: Int J Sport Nutr Exerc Metab. 2011 Feb;21(1):48-54.

Step One: The Approach (Pre-workout)

Regardless of the time of day you train, everything you do up to that point will affect and be reflected in your workout. Whether you train morning, afternoon or night, how you approach your training time will determine if you have a positive or negative experience in the gym. Let’s first focus on rest. You need ample physical and mental energy to perform in the gym. This comes from adequate rest in the form of sleep. Making sure you are getting at least eight hours of sleep at night allows your body to recover from previous day’s work and gives you the mental acuity to carry out the task at hand. It doesn’t hurt that the added benefit of a good sleep is heightened growth hormone levels either.

Next comes your nutrition. Plain and simple, your body needs food to use as fuel. Complex carbohydrates, lean sources of protein and healthy fats should comprise your diet. A lot of the pro bodybuilders and top amateurs I know like the idea of having at least 2-3 whole food meals in them prior to training but not too close to their training time. That’s when supplementation comes into play. Approximately a half hour to forty five minutes prior to training, having a protein shake and pre-workout drink is an excellent idea. This will ensure added energy and the nutrients needed to support hypertrophy without the feeling of having food sitting heavy in the gut. You are now ready to train.

Step 2: The Act (Intra-workout)

I’ve heard a lot of bodybuilders say this and I use to say this myself until I became more educated and seasoned in my bodybuilding pursuits. “The training is the easy part.” What this statement is referring to is that the rigors of a bodybuilding diet are the hardest, and that training is a break from all that encompasses getting your body ready for presentation. What a farce. There are so many intricacies that need to be addressed while training that those who feel this way will never experience the feeling of being on stage at their best. Intensity is something everyone talks about but very few actually understand and employ. Having a focus and engaging in exercises that put a tremendous amount of stress not only on muscle tissue, but also your central nervous system, takes a mental focus so strong that many have never truly experienced it. If you find yourself doing set after set and leaving the gym feeling energized and refreshed, you came nowhere near the intensity needed to achieve maximal gains. Using a training philosophy such as Max OT, and using it as prescribed, not only breeds intensity but requires it.

Step 3: The Finale (Post-Workout)

You should have one thing in mind at this point that trumps everything else; recovery. The muscle tissue is damaged and needs to be repaired as quickly as possible. The goal is anabolism and to initiate this process you need fast acting carbohydrates and quickly digested protein. A shake that has both components is best fit here as it will be rapidly absorbed by the body. After about 45 minutes to an hour, a whole food meal again consisting of carbohydrates (this time complex) and lean sources of protein is suggested. Then you rest again. Growth occurs during this rest time and by virtue of the process of hypertrophy, doing anything that targets a previously damaged muscle group will be counterproductive and limiting in muscle gains.

Suggested Supplements for each step

In the pre-workout stage, you want to prime your muscles and body for the damage it is about to incur and give yourself the energy needed to blast through an intense session with the weights. Using products such as ANABOLIC RUSH and BETA-X are excellent sources which will supply this much needed energy and focus. A quick VP2 protein shake a half hour prior to training will supply the amino acids for optimal muscle functioning.

During the intra-workout stage, a serving of MYO-D OMEGA-3 EPA-AMINO HYBRID just prior to training will elicit the reduction of muscle breakdown and encourage protein synthesis.

Finally, post-workout, you should immediately consume VP2, CREATINE MONOHYDRATE, GL3 and a serving of BCAA 4500 to initiate the recovery process.

By following the guidelines set forth in each of these steps, you are giving yourself a chance to have the best workout experience possible. It takes planning and some time on your part to make sure everything is in place but will be well worth it in the end. The blueprint for success is here, it’s now up to you to take advantage of it.

Although the research isn’t completely clear on this topic, this post-workout peak in GH is thought to coincide with the recovery processes that must occur after exercise.

Recovery processes such as muscle protein synthesis and glycogen synthesis require substantial amounts of energy and the richest source of energy is fat. GH is a well established fat mobilizer. GH also plays a role in metabolizing fat for fuel. At least one reason for the exercise-induced peak in GH after exercise is to increase the availability and utilization of the fat required to fuel the recovery process after exercise.

This is just one more piece to the complex puzzel of muscle growth. It's connecting these pieces through research, trail and error, and well thought out training and nutritional intervention that will lead you the faster muscle growth.

Source: Growth Hormone and IGF Research 15: 397-404, 2005.

Firstly, Myo-D contains a unique 5:1 ratio of EPA to DHA. This makes Myo-D the most potent source of EPA available. EPA (eicosapentaenoic acid) is the omega-3 essential fatty acid shown in research to reduce inflammation and muscle breakdown. In fact, EPA is the only non-pharmaceutical compound shown in clinical studies to block the major pathway that results in excessive muscle breakdown. Minimizing the breakdown of muscle protein during intense exercise is incredibly important; it’s half the battle won in terms of speeding recovery, gaining strength and muscle mass.

The 5:1 ratio of EPA to DHA in Myo-D means that it is the only supplement that can effectively increase the concentration of EPA in the diet. This is shown in research to provide a number of other important advantages. Increasing the concentration of EPA in the diet is shown to increase fat utilization during exercise and enhance the effects of insulin; the anabolic hormone responsible for muscle growth.

A high stimulation of muscle protein synthesis is essential to gaining muscle mass and promoting rapid recovery. Myo-D also contains a precision blend of the amino acids shown in research to activate protein synthesis within muscle. Every serving of Myo-D promotes a higher rate of muscle anabolism by providing the active components that minimize muscle protein breakdown and stimulate protein synthesis.

Myo-D is a unique formulation shown in research to promote a higher rate of anabolism in tissues by reducing muscle breakdown and tissue inflammation as well as promoting better insulin metabolism and fat loss during exercise training. I can’t think of another supplement that provides such a wide range of important advantages. That’s why I believe Myo-D is a must for anyone that wants to build muscle, shed body fat and achieve better results from their fitness program.

A while back, I posted an article; Sex, Lies and Protein Intake – this article identified how the health care community has mislead and totally confused people about their dietary protein requirements.

Protein metabolism experts now grudgingly admit that the research used to base current protein recommendations upon, is seriously flawed.[1]

Progressive physiologists and nutritionists now acknowledge that the textbook recommendations for dietary protein could be a far cry from what is really needed to build muscle and achieve optimal health.[2] An optimal protein intake is essential to obtaining results from all those sweat soaked, teeth-grinding hours spent in the gym. The amount of protein you really need to enhance muscle growth and optimize athletic performance is much higher than previously thought.[1-3] Now, I’m going to explain exactly why increasing your protein intake will result in far greater muscle gains.

More recent work from some of the worlds leading researchers in protein metabolism has revealed an important aspect that will ignite rapid muscle growth.[4] This breakthrough may well allow drug-free bodybuilders and other athletes to push the limits of their genetic abilities considerably.

This information is actually very straight-forward, but it’s been completely overlooked by all the “experts” in the bodybuilding industry. Why? It’s probably due to the fact that no person or company can claim exclusive rights to this information and cash in on it. But rest assured, what I’m about to share with you has been substantiated by numerous, well-designed scientific studies, using state-of-the-art methodologies. Best of all, athletes can incorporate this information simply and easily into their daily program. Are you interested? You should be. Read on…

The background information: bringing you up to speed

I want bodybuilders to be very clear on this information, as it is probably the most significant breakthrough in bodybuilding research since Delorme established back in 1945 that progressive overload is essential to muscle gains. Athletes everywhere owe scientists Scot Kimball and Leonard Jefferson from the Pennsylvania State University, Michael Rennie from the University of Dundee and Dr. Robert Wolfe’s research team at the University of Texas Medical Branch, a great deal of gratitude. In recent years these scientists have published work that have provided bodybuilders and athletes with many of the missing pieces in the puzzle to gaining lean muscle mass.

First, you must understand that protein synthesis is the overriding cellular mechanism that is responsible for muscle growth.[5] On a molecular level, stimulation of protein synthesis means the synthesis of new contractile proteins (muscle). However, this mechanism also provides effective recovery from any and every type of intense exercise. More effective recovery means better results from training. Effective recovery stems from optimal protein synthesis.

Secondly, we now know that intense (heavy) resistance training is effective at triggering a massive increase in muscle protein synthesis rates – much more than any other type of exercise.[6] Lifting heavy weight is the only way to trigger muscle growth. However, intense training also stimulates an incredible amount of muscle breakdown. The key to making any type of noticeable improvement to your physique is to maximize the stimulation of muscle protein synthesis while minimizing muscle protein breakdown.[6] The more intense you train the more critical optimal protein intake is for maximum results.

Around ten years ago, the previously mentioned scientists revealed the first important clue on how to maximize muscle protein synthesis rates and optimize results from resistance training. What they discovered was that the consumption of amino acids (the building blocks of protein) directly after heavy resistance training was shown to enter the blood stream rapidly. This timed protein consumption doubled muscle protein synthesis rates! Simply by making sure you slam down VP2 Whey Isolate shake immediately after training will double the anabolic response from your workout! This will dramatically speed recovery and accelerate muscle growth.

Further research completed by these scientists revealed that the addition of carbohydrates (in the form of glucose) to a protein drink stimulated muscle protein synthesis rates by up to 400%![7] That’s an anabolic response that is four times greater than using protein alone! Additionally, this phenomenon was shown to occur if the protein/carb’ shake was consumed before or after weight training.[8]

Now this research backs up quite nicely the extensive research I've conducted on VP2 Whey Isolate, Micronized Creatine and DGC as well as the nuttier timing studies. One of the ground breaking research study I did using experienced bodybuilders taking VP2 Whey Isolate, Micronized Creatine and DGC produced staggering these results:

✔ A 100% better gain in lean mass

✔ Significantly better strength gains (in 2 of 3 lifts)

✔ Higher muscle glycogen levels

✔ Higher muscle creatine levels

These staggering gains from the powerful supplement stack of VP2 Whey Isolate, Micronized Creatine and DGC taken before and immediately after training.[9]

To make more gains from your hours spent in the gym – read carefully . . . 

A series of recent studies now confirms that the amount (concentration) of amino acids in the blood controls muscle protein synthesis, and directly effects gains in lean muscle mass.[4]

The concentration of amino acids in the blood (at all times) determines the degree of protein synthesis stimulated within muscle. This simply means the amount of amino acids circulating in your blood stream, 24 hours a day – 7 days a week, determine the amount of muscle growth you obtain from bodybuilding exercise. A steady supply of protein is critical for gaining muscle.

Most importantly, this growth-response is shown to occur in a dose dependent manner. For example, the higher the concentration of circulating amino acids in the blood, the greater and more prolonged the stimulation of muscle protein synthesis. On the other hand, when blood amino acid levels decline, muscle building mechanisms grind to a halt. Low blood amino acid levels kill your ability to gain muscle. Again, a steady supply of protein is critical for gaining muscle.

This new research suggests that the amount (concentration) of amino acids circulating in the blood is the single most important aspect of obtaining results from resistance training. The higher the concentration of amino acids circulating in the blood, the more powerful the muscle growth-response from training.

The essential amino acids (EAAs) are the ones responsible for igniting muscle protein synthesis. These amino acids are; tryptophan, lysine, methionine, phenylalanine, threonine, valine, leucine and isoleucine. The concentration of these particular amino acids in the blood determines the degree of anabolic activation within muscle. Additionally, some of these amino acids are more potent than others. For example, the branch chain amino acids (BCAA) valine, leucine and isoleucine are recognized as powerful transcriptors of the muscle growth process; they initiate protein synthesis at the DNA level. Leucine particularly, is shown to ignite protein synthesis and muscle growth at the muscle-gene level. High concentrations of these amino acids within your system will ensure maximum stimulation of muscle protein synthesis.

There is also another very important finding we can glean from this research. Based on the fractional synthesis calculations and amino acid kinetics data, it appears that as long as blood amino acid concentrations remained high, muscle protein synthesis remained accelerated.[4] Theoretically, if a bodybuilder can maintain high blood levels of these amino acids 24-hours a day, every day, then muscle protein synthesis rates will remain constantly “turbo-charged”! The natural capacity for increasing muscle size becomes unlimited.

The bottom line is, the amount of the essential amino acids within your blood stream will determine your muscle gains from training. The practical application of this research is simple. At all times, you must do everything they can to ensure their blood amino acid concentrations are always high and never low. The good news is that with strategic supplementation we can create and maintain ultra-high blood concentrations of the right amino acids that ignite muscle gains with the correct nutritional approach.

Here's a proven strategy for maintaining high amino acid levels . . .

Meal 1 – Whole food protein source rich in the EAAs (Eggs, lean red meat) + 1 serving of BCAA 4500

Meal 2 – Liquid – with serving of VP2 Whey Isolate

Meal 3 – Whole food protein source rich in the EAAs (Chicken, hard boiled eggs) + 1 serving of BCAA 4500

Meal 4 – Liquid – with serving of VP2 Whey Isolate

Meal 5 – Whole food protein source rich in the EAAs (Fish, chicken, steak) + 1 serving of BCAA 4500

Meal 6 – Liquid – with serving of VP2 Whey Isolate

Spread meals out about 3 hours apart. Add fibrous carbohydrates to each whole food meal such as green beans, broccoli, salad. Pre-workout supplement stack - VP2 Whey Isolate, DGC and  Anabolic Rush. Post-workout supplement stack - VP2 Whey Isolate, Micronized Creatine, DGC and BCAA 4500.

References

1. J. Nutr. 130:1868S-1873S, 2000.
2. Curr Opin Clin Nutr Metab Care. 5:43-45 2002
3. Curr Opin Clin Nutri & Metab Care 5:63–67, 2002.
4. J. Physiol 552.1:315-324, 2003.
5. Am. J. Physio. Endocrinol. Metab 276:E628–E634, 1999.
6. Int. J. Sport Nutri. 11(1):109–132, 2001
7. J Appl Physiol 88: 386-392, 2000.
8. Am. J. Physiol Endocrino Metab 281: E197-206, 2001.
9. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25.

IGF-1 is vital for the correct glucose and protein metabolism that results in muscle growth. Aside from muscle anabolism, IGF-1 can also reverse a number of ageing defects such as insulin resistance and reduced muscular force. You can buy the best supplements, follow the best training program and listen to the best coaches, but unless you control insulin secretion you will fail repeatedly in your quest for a lean, mean body.

How much IGF-1 your body secretes depends on how well you manage insulin.

The insulin link

When humans release growth hormone from the pituitary gland (located at the base of the brain), some goes to muscle and bone to directly initiate tissue growth.[2] Most GH travels to the liver, where it is destroyed within 60-90 minutes. Before this happens the liver uses this material to manufacture somatomedins, also called growth factors. The best studied growth factors are IGF-I and IGF-II. One of growth hormone's main roles is to get to the liver and trigger IGF release.[3]

Insulin interacts with growth hormone at the liver to produce IGF-I. In circulation, both IGF-I and IGF- II have very short lives. IGF-II is mainly responsible for nerve growth. IGF-I exerts powerful growth effects on muscle. However, IGF-1 needs a steady supply of insulin to work. Unless you've got both insulin and IGF-1 circulating in the right amounts, muscle growth is short-circuited. IGF-1 exerts its potent effects much better when insulin levels are steady.[5] How do we know this?

Research on diabetics provided the earliest examples. Insulin-dependant diabetics have low IGF levels and a hell of a job increasing their muscle mass.[4,5] Diabetes is a disease of inconsistent, ineffective insulin secretion by the pancreas. A diabetic's insulin supply is like a yo-yo, constantly going up and down depending on how much they inject and what they eat. It's almost impossible to keep constant. These roller coaster insulin surges kill IGF levels.[4,5]

Mechano IGF-1

While previous research shows conflicting results with regard to IGF-1 secretion and exercise, the latest, well designed research demonstrates that a big squirt of IGF-1 is secreted within the first 12 minutes of intense training.[10]

More recent work also reveals that when muscles undergo high overload contraction (as in heavy weight training) the result is a muscle specific bioactive form of IGF-1 called mechano-IGF.[10,11] In fact, this IGF circulates in a "system", consisting mostly of a family of six binding proteins, free IGF- 1 and an acid-labile unit.[11] These six binding proteins in blood and muscle regulate the biological activity (usability) of IGF-1.[10]

New research on IGF-1 shows that intense weight training creates a signal within muscle to rearrange the ratio of these binding proteins and increase the activity and availability of IGF-1. This appears to be essential to the growth and repair process.

The total amount of IGF-1 secreted is not as important as the rearrangement of the IGF-1 binding protein ratios.[11] Heavy resistance training triggers this rearrangement fantastically well.[9] Also, this modulation of the IGF-1 binding proteins to create active IGF-1 is not noticed until six to 12 hours after training.[11] Interestingly, this is just about the time that peak muscle protein synthesis rates kick in. Are you starting to see the link?

To maximize IGF secretion there is a biochemical sequence of events that must be fulfilled, and triggering GH release is the first crucial step.[2] While some athletes inject GH others choose the safer route and enhance its secretion naturally via intense training, increasing sleep frequency and using research-proven nutrients such as GABA and Glutamine.

Using nutrients to spike GH levels is safe. Even the highest endogenous GH spurt consists of bound (inactive) and unbound (active) forms that keep it within tightly regulated physiological levels.[11] However, troubles occur for those that inject large gobs of artificial GH and IGF-1.

Part-2 Next month

References:

1. Arch Biochem Biophys. 2011 Jul;511(1-2):8-13.
2. J Strength Cond Res. 2011 Mar;25(3):767-77.
3. Tillmann V, Patel L, Gill MS, et al. Clin Endocrinol.53(3):329-336,2000.
4. Philips LS. Metabolism, 34:765-770,1985.
5. Carroll PV, Christ ER, Umpleby AM, et al. Diabetes, 49(5):789- 96,2000.
6. Zachwieja JJ, Yarasheski KE. Phys Ther. 79(1):76-82,1999.
7. Parkhouse WS, Coupland DC, Li C, Vanderhoek KJ. Mech Aging Dev. 77;113(2):75-83,2000.
8. Rasmussen BB, Tipton KD, Miller SL, et al. J.Appl.Physiol. 88:386- 392,2000.
9. Br J Sports Med. 2008 Dec;42(12):989-93
10.Endocrinology. 2010 Mar;151(3):865-75
11.Eur J Appl Physiol. 2010 Nov;110(5):961-9

Now a recent study has reported that CLA may also enhance fat loss by reducing hunger and increasing satiety (the feeling of fullness) in response to meals. Researchers from Holland have shown that a diet rich in CLA helped people eat less food and feel more satisfied from consuming smaller meals. This finding could make CLA a dieters dream. This is just another one of many research-based health benefits from CLA, an amazing compound.

Source: J. Physiol Behavior

Now a recent study suggests the mind-muscle link is, in fact, a reality. British researchers found that you can actually increase muscle fiber activation during weight lifting by concentrating on the muscle during the exercise.

The mental part of the game in all sports is more times than not the deciding factor between between those who win and those who don't. As more researchers look into this aspect of performance, it's becoming very clear that enhanced mental focus directly impacts the the results you get from your training.

Blood glucose fluctuations cause people to get irritated, hungry and crave foods they usually wouldn’t/shouldn’t eat. Fluctuating blood glucose levels not only make sticking to a calorie-controlled diet a tough task, it promotes muscle breakdown and fat storage. These are two things a person must avoid if they’re after a better looking physique. Conversely, maintaining steady blood glucose levels reduce hunger, preserve muscle and promote better fat metabolism.

This research showed that adding a dose of high quality whey protein to breakfast and lunch, resulted in steadier blood glucose control. Scientists aren’t sure why this benefit occurs but it’s probably due to a high concentration of amino acids that evoke an insulin response and their effect on hormones that control blood glucose regulation. Either way, there is increasing evidence that suggests adding one serving of VP2 Whey Isolate to several meals throughout the day will promote better fat loss.

Source: American Journal of Clinical Nutrition

A report commissioned by the Dietary Supplement Education Alliance (DSEA), studied the scientific evidence on the ability of a number of nutrients to reduce the risk of disease. This information was also converted into dollars and cents by providing a Congressional Budget Office-type estimate of potential health care savings.

This study found that a daily intake of 1800mg of omega-3 could result in conservative savings of around $3.1 billion in five years. These savings will be in the form of physician’s fees and approximately 385,303 fewer hospitalizations. According to the American Heart Association, 13 million Americans (6.9% of the population) suffer from coronary heart disease, with men experiencing their first heart attack at the average age of 65 years and women at 70 years.

The DSEA confirms that the results of this recent investigation only reinforce the efficacy and health benefits of nutritional supplement use. Healthcare costs for US citizens 65 and older is expected to reach $16 trillion by the year 2030. The need for innovative and preventative healthcare solutions is clearer than ever. Due to the substantial cost benefits to the healthcare system, the U.S government is waking up to the benefits of supplementation.