september 2013 max sports & fitness magazine
TRANSCRIPT
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FREE! Compliments of:
SEPTEMBER 2013 www.maxmuscle.com
pg. 28
pg. 18
pg. 45
Combat Cold & FluHealthy Tips Inside
Get YourHead in
tHe GameMentally Tough
8nutrientStHat WiLL
Boost YourEndurancE
THE
FIGHTERISSUE
Feel Great
Look AmazingRegain Confdence
Gear To WearHardcore Circuit WorkoutInspiring Athletes
TRAINLONGER
pg. 56
GET BACKTO YOUR
'FIGHTINGWEIGHT'
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ATTENTION!
MAX
SEPTEMB
ER
SPECIAL!
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FIND A STORE NEAR YOU at MAXMUSCLE.COM
Available Exclusively at:
*Cannot be combined with Frequent Buyer Points or any other sales. Certain product
restrictions may apply. Talk to your Max Muscle Certified Nutrition Expert for more details.
E HIGHLY EFFECTIVE ENERGY STACK!
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28 Mentally ToughYou can't win i you can't
get your head in the game.
Here are some key tips.
RESULTS32 Max Results
Fighters ueled by Max
Muscle share their winning
secrets and what keeps them
in the top o their league.
IMAGE36 Ultimate Fighting Gear
A roundup o fght gear
products to help you be the
best o the best.
38 Soothe Dry SkinTell dry skin to beat it
and get sot and silky
with these great products.
SEPTEMBER 2013 ISSUE 178CONTENTS
HEALTH18 Combat Cold & Flu
When to stay home, when
to go to the doctor, what's the
dierence between a cold and
the u? These questions and
more answered here.
COVER STORY22 Train Like a Fighter
Try this Mixed Martial Arts(MMA) inspired perormance
circuit next time you really want
to rock your workout.
FITNESS26 Kick It Up a Notch
These hot items will have you
ready to punch, kick and
sweat at your next kick-
boxing session!
18 22
28
Check out skinsmooth ing and
sooth ing productslike this one.
38
32
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3SEPTEMBER 2013WWW.MAXMUSCLE.COM
Photographer: James Patrick, JamesPatrick.comModel: Marcus JohnsonAssistant: Jason BlackLocation:Grace Fighting Systems, gfsbjj.com
52
CUTTING EDGE56 Train Longer
Max Muscle has a great lineup
o products or endurance
athletes. Here are two you must
try or yoursel and eel theresults on your next workout.
COLUMNS14 Forever Young
30 Max Champ
IN EVERY ISSUE4 Editors Note6 President's Point8 Contributors12 Feedback Buzz16 Health Beat60 Science News
62What's Hot
ON THE COVER
For more information or to find the store nearest you,
visit us online at
maxmuscle.com
IN STORES NOW!
FREE! Com p limen t s o f :
SEPTEMBER 2013 www.maxmuscle.com
pg. 28
pg. 18
pg. 45
Combat Cold & FluHealthy Tips Inside
Get YourHead in
tHe GameMentallyTough
8nutrientStHat WiLLBoost YourEndurancE
THEFIGHTERISSUE
Feel GreatLook Amazing
Regain Confdence
GearTo Wear
Hardcore Circuit WorkoutInspiringAthletes
TRAINLONGER
pg. 56
GET BACKTOYOUR
'FIGHTINGWEIGHT'
NUTRITION45 Get Back To Your
Fighting WeightNutrition advice to help you
shed the weight you've gained so
you can eel strong, confdent andready to take on the world again.
50 Salmon KebabsYou've never had kebabs like
this. Check out this recipe or
grilled salmon kebabs.
52 Boost EnduranceI you're an endurance
athlete, then you defnitely
want to stock up on these
eight important nutrients.
50
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WWW.MAXMUSCLE.COM SEPTEMBER 2013
THIS ISSuefocuses on the
ghters theathletes who
punch, kick andwrestle othersfor a living or forsport. But youdont have to stepinside a ring andrisk a smashednose to be a
ghter. You canchoose to go toe
to toe with challenges in your everyday life. Fight forwhat's good and what's best for you and your lovedones. Fight for your health when confronted withillness or stress. Fight for your waistline when would-besaboteurs attack you with fried foods and sugar-ladensnacks. Fight for mental wellness when depression andanxiety threaten you. Be tough. Be strong. Stand upfor yourself and maintain focus. These are the skills ofghters.
In this issue, you will nd ways to beat fatigue bystocking up on foods that boost endurance (pgs. 52-54). You can discover how to ward off those pesky coldand u bugs by doing things as simple as washing yourhands (pgs. 18-20). You can read about ghters whocontinuously train hard and win big (pgs. 32-34) andyou can even challenge yourself with an MMA-inspiredtraining circuit (pgs. 22-25).
A while back, one of my dearest friends and I weretalking about getting back to your ghting weight. Yourghting weight is not when the scale reads what youthink it should, because (lets be honest) most of ushave an unrealistic goal weight in mind. Instead, itsthe weight at which you feel the most condent andready to take on the world. Maybe for you, it was theweight you were in your early 20s and you've sincepacked on 20, 50, maybe even 100 pounds. Thatextra bulk doesnt just weigh you down physically, butmentally as well, making you feel sluggish, lethargicand not at all like your true self.
Well, it's time to be a ghter and take back your life!
Read the article on pgs. 45-46 and nd simple tips fromthe experts on how to tailor your nutrition plan anddrop that excess weight the right way. Remember,shedding fat is 20 percent working out and 80 percentnutrition.
So heres to the contenders, the ones willing to battleit out. Heres to the risk takers, the ones who keep uson our toes. Heres to the ghter in all of us.
Until next time,
LaRueNovick
EDITOR'SNOTe
LaRue Novick is Editor in Chiefand Creative Director of MS&F.
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Max Muscle hashelped thousands of athletes
over the last 20 yearsimprove their performance in
their given sports by helping
them get stronger, faster and
more t. The latest researchon protein, glutamine,
creatine and beta-alanine
and how these nutrients can
positively impact athletic
performance has validated
the philosophy that we have always preached to our athletes.This is our last month focusing on energy and endurance. And
we are offering a great deal for those who really want to take their
training and competing to the next level. This month, when you buyCarbo Max and Xtinguisher two excellent products for endurance
athletes you get any of our energy and endurance products for
FREE. That includes the ever popular Full Blown Extreme or its moreextreme version, FBXXX; Vit-Acell Energy, Max ACM and EnduroMax.
Xtinguisher is a science-based formula created to help you train
longer and harder by delaying fatigue and buffering your muscles
from lactic-acid buildup. Carbo Max will help improve enduranceby re-synthesizing glycogen and optimizing glycogen storage and
healthy weight gain. Stack these products together with any of ourother energy and endurance products and nothing can stop you.Just ask some of the athletes featured in this issue.
The ghter issue has become one of our most popular issues ofthe year. It takes great strength and commitment to be better thanthe rest. It also takes the right supplements. Max Muscle supportsseveral ghters across the nation, three of whom are featured in thisissue (pgs. 32-34). Find out what makes them great at their sportsand what fuel they use to go the distance in training and in winning
time after time.Another ghter Max Muscle supports is Gabriel Flores (he has
been sponsored by the Max Muscle Team in Northern California).Gabriels story is one of overcoming adversity and inspiration. Gabrielis a young silver gloves boxer who ghts out of Stockton, California.He recently just won his fth national title.
What makes Gabriels story so inspiring is that his mother waskilled in a drive-by shooting in May. Gabriel has used the tragicloss of his mother as additional motivation to fulll his dream of
representing the USA at the Olympics. Max Muscle is proud tosupport Gabriel in his quest and to provide him with the highestquality nutritional products and nutritional planning to help him behis very best.
If you're ready to take your training to the next level, stop by MaxMuscle and speak to one of our Certied Fitness Nutrition Coachesabout your supplement needs.
Happy training!
Publshe Joe Wells Enterprises, Inc.
Eecuve Ed Sean GreeneEd--Chef/Ceve Dec
LaRue Novick
Pfede Tariq Ahmad
Max SPortS & FitnESS210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
www.maxsportsandftness.com
Max Sports & Fitness Magazine is published monthly
by Joe Wells Enterprises, Inc. and may not be repro-
duced without express written permission, all rights
reserved. No liability is assumed by Joe Wells Enter-
prises, Inc. or Max Muscle regarding any content inthis publication. It is vital that before implementing
any diet or exercise routines, you must rst consult
with a qualied physician.
Max Muscle is not responsible for advertiser claims.
Joe Wells Enterprises, Inc. and Max Muscle do not
promote or endorse the use of steroids or other
illegal substances. For more information concerning
diet and nutrition, recalled products, steroids and
other related products and issues, please visit the
Federal Food and Drug Administrations Web site at
www.fda.gov.
We reserve the right to refuse advertising withoutexplanation.
Lisa Maiorana, Amanda Freeseman, Linda Hepler,Abby Hoeffner, Susan Irby, Amy Schlinger, Jessica
Wyland, Dana Robinson, Alissa Carpio, Dr. Phil
Harvey, Joe Wells, Jennifer Lee
James Patrick
Frank FontanillaJen Venegas
advsy Bd
Cbug Wes
Cbug Phgphes
Rand McClain, DO; Ron Higuera, DC, MS,ART; Robert Goldman, DO, PhD;
Gary Brazina, MD, FACS; Charles Poliquin,BS, MS; Phil Harvey, PhD, RD, FACN
PRESIDENT'SPOINT
Sean Greene is President of Max Muscleand the Executive Editor of MS&F.
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Max Muscle Sports Nutrition is proud to introduce
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the muscles production & maintenance of carnosine and
aerobic ATP production. Using XTINGUISHERwill allow youto train harder and longer before muscle fatigue sets in.
Contains Carnosine Precursors;
Beta-Alanine and Histidine With
Added Creatine, Ribose and
Citrulline Malate
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Dana Robinson is new to MaxSports & Fitness. She is a Los Angeles-
based freelance writer. In addition
to covering tness, she also writes
about her other loves, including food,
relationships and fashion. When shes
not clicking away at her laptop to meet
a deadline, youll most likely nd her at
the gym. To learn more about her work,
please visit DanasWebPage.com or
follow her on Twitter @DanaRobinSays.
CONTRIBUTORS
Want to contribute to MS&F?Send story ideas/pitches to [email protected].
Alissa Carpiois a seasonedpersonal trainer, fgure and ftness
competitor and a national-level NPCftness competitor. She coaches
competitors and provides online
personal training services. She has a
bachelor's in sports management with
an emphasis in ftness and wellness.
Alissa lives in Northern Virginia with
her husband, Dave, and two children.
Find her online at Alissa.net.
For more information or to find the store nearest you,
visit us online at
maxmuscle.com
IN STORES NOW!
IN STORES NOW!
Amy Schlinger is a writer basedin New York City. Her work has
appeared in SHAPEMagazine, Men's
Fitness, Muscle & Fitness HERSand
Pilates Style. When she isn't at the
gym or trying the newest tness class,
she can be found enjoying reality
television shows or rooting on her
beloved Green Bay Packers. She enjoys
spending time outdoors and is always
up for a new challenge.
Photo
by
Jen
Venegas
Lisa Maiorana is a self-professed beauty product hoarder,
style maven and workout enthusiast.
She is naturally enthusiastic andenjoys meeting new people. When
she's not writing for MS&F, she loves
to read quotes by James Allen and
C.S. Lewis. Her motto is, "Everyone
has a story; they just need someone
to listen to it."
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If youre a serious athlete, then you know the value of a great
nights rest as quality sleep is key to recovery and better
performance. Max Muscle Sports Nutritions CNS Black(Central
Nervous System Blackout) can help. Created with the highest
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24 HOUR CLEANSEfor your 24 hour life.
This 24 Hour System is a complete full day cleansing stack to promote healthy intestinal function, eliminate harmful
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Both are fast-acting, delivering key bioactive ingredients to support your weight loss program. You will be amazed at how
quickly and effectively theCleanse & Lean 24 Hour Systemwill work for you.
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MMSN is proud to introduce the X-SERIES, a cutting-edge line of superior supplements scientifically developed by the MMSN
Research & Development Team to maximize a mans ability to build more muscle, increase energy & endurance levels and enhance
stamina & vitality. Each of the products in the X-SERIES can be used individually but have been designed to work synergistically with
each other so they can be combined for maximum results. Become More Man.
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2 WWW.MAXMUSCLE.COM SEPTEMBER 2013
FEEDBACKBUZZ
Take your picture with a copy of
MS&F or your favorite Max Muscle
product(s) and email it to the editor
at [email protected] a chance to be featured in an
upcoming issue!
FITNESS NUTI have been a ftness nut since I was a kid. Even
with asthma, I wouldnt let that deter me. I was
inspired at a young age by Bruce Lee's and Arnold
Swarchenegger's aesthetics and drive and my uncle
Jerome Picot, who also stayed in great shape with a
mixed martial arts background.
Ive been a personal trainer or 8 years and also a
mixed martial artist in Tae Kwon Do, Judo and Jiu
Jitsu or 9 years. Two years ago, I was introducedto Coach Kenny Tali, ranchisee o Max Muscle
Walnut Creek, and was amazed by his knowledge
in nutrition and eyeballing what needs changing on
someone's physique. Under his guidance I went rom
160 lbs. to 190 lbs. o lean muscle using products
like MaxPro, Max EFAs, CX3 and Pro BCAAs.
When it came down to contest prep, coach Tali
chiseled me down with a strict diet plan catered
personally or me. Every contest so ar (3), Ive gotten
frst call-outs including 2nd place at a National level
show. I plan on competing to gain the pro card and
also to let my clients know I practice what I preach.
Michael Picot Jr., San Francisco, CA
Ed Lopez
Just wanted to share a
photo of my little worker
bee who has been
stamping magazines for
our August promo! She's a
future Max Muscle athlete!
Tammy Wyatt
Operations ManagerMMSN Bellevue, WA
GETTING MUDDYI just did my frst run and it was both challenging
and rewarding. We had a group o six: (L-R)Aurelio (my husband), aka Daddy SweetPickle; Esther (me), aka Lady Dill; Jodee(my niece), Noelle (another niece), Alma (mysister-in-law), aka The Mother Ship; and Rick,aka The Quiet One. This particular run, calledthe Summer o Mud, took place in Irvine, CAon June 22. MaxPro protein, Pro BCAAs, MaxGlutamine and ARM helped with the inevitableatermath. This is something we will defnitely doagain. The experience was AWESOME!!!!
Esther Garcia, from Max Muscle Headquarters
1ST TImE, 1sT wiNI recently competed or the frst time ever. Abouta year ago, I would have never thought oeven competing. Ater fnishing my frst yearo college [while working part-time at a MaxMuscle store], I ound a new passion in my liein health and ftness. Helping others has alwaysbeen a joyul thing or me, but helping othersreach their goals through balanced nutritionaldieting and utilizing Max Muscle products hasbeen an experience that has made a hugedierence in my lie as well as others.
I competed on March 30 in the Vancouver
Natural in Men's Physique master division. Firsttime, frst pick with a frst place fnish winningin my division. I had two sponsors whobelieved in me enough see me through theprocess: Jose Cepeda o North West DiamondSports and Erin Yates, ranchisee o MaxMuscle Salem.
Ed Lopez, Manager, Max Muscle Salem, OR
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13SEPTEMBER 2013WWW.MAXMUSCLE.COM
For more information or to find the store nearest you,
visit us online at
maxmuscle.com
IN STORES NOW!
IN STORES NOW!
TALK
TO US
We want to hear from you! Send comments, photos,
questions, likes, dislikes to [email protected].
Jimmy Lange
GET YOURSWEAT ONWe were excited to see the April issue o MS&F here in Raleigh!One o our Authorized Retailers uses "Get Your Sweat On" as itsmotto. So, it was too cool to see that on the cover. Chris andLeslye Mondrogan (pictured below) are the owners and head
trainers o Personally Fit, and have been providing quality MaxMuscle products to help their clients achieve their ftness andwellness goals. Their best-sellers are ISO-X, Max Lean, Vit-Acelland Emerge.
Chris is a local celebrity and has been eatured on WRAL TV5News as their Fitness Guru. Chris was ACC Outstanding Wrestler,an All-American in 1983 and ACC Wrestling Champion in 1982,1983 & 1984. He was also awarded the prestigious top 50 ACC
I asked Jimmy [Lange]what his favorite MaxMuscle products were,and this is what hesaid, "The taste andtexture of the protein,the L-Carnitine coupledwith the CLA makes
a notable difference,and Xtinguisher ... istop notch."
The picture (onthe left) is Jimmy andme at one of ourin-store events back inFebruary.
We can't wait tosee the article aboutJimmy in MS&F![Editor's note: Read allabout Jimmy Lange onpage 34.]
Christina BarrettGeneral ManagerMax Muscle Fairfax
Wrestlers at the 50th Anniversary o the ACC celebration.Leslye is an avid goler and earned the frst ull Gol
Scholarship or women to North Carolina State University. Leslyehas been eatured in Sports Illustrated Faces in the Crowd in 1982or the frst consecutive Hole In One in an ACC Competition eventwith a competitor. In addition, Leslye was also highlighted in Gol
Digest as a young emale high school goler. She enjoys playing inmany amateur gol competitions each year sharing her passion orhealth & ftness and gol with her competitors.
Chris and Leslye are both balls o energy and enjoy sharingtheir knowledge with clients o a wide range o ages who are
ready to "Get Their Sweat On!"
Kelley Spence, Max Muscle Raleigh
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4 WWW.MAXMUSCLE.COM SEPTEMBER 2013
We all have heard aboutmetabolism. The topic oftencomes up when we know
someone who seems to be ableto eat anything he/she wants and
not gain an ounce. Our bodies aregenetically predisposed as to howefcient our metabolism processes
calories, and thus, energy. For someof us, our metabolism runs in highgear all the time, while for others, itmight crawl at a snail's pace. If youhave a sluggish metabolism or badgenetics, don't fret. You CAN takecontrol. No matter how old, out ofshape or overweight you are, youcan increase your metabolism andcreate a healthier, more efcient you!
Metabolism is the process of
digesting your foods and nutrientsinto energy to support your body. Ifyou are active, you will crave morecalories because your metabolismis working harder. Calories are howwe measure the amount of energywe consume. Proteins and carbsare 4 calories per gram and fat is 9.That is why most of us are scared offats: they contain more than twicethe calories of protein and carbs.However, they also contain more
FOREVERYOUNG
than two times the caloric energy.So how can we best speed up our
metabolism? Of course, exercise is thebest answer. Getting your body movingis simply the best way to increase your
metabolism. Your body needs energy tomove the same as your car needs gasto run. So as your metabolism increasesfrom exercise as simple as walking acouple times per day, your body willdemand more fuel. As this happens, youcontrol the calories and your body willbegin to search for energy, and storedbody fat is a great target.
This is why a high-protein dietis essential when increasing yourmetabolism and restricting calories. Yourbody needs protein and amino acidsfor thousands of biological functions.If it is not readily available from yourdiet, it will scavenge your lean musclemass. This is a double-edged swordsince losing lean muscle will slow yourmetabolism down, and losing leanmuscle mass will affect your body'sappearance!
Here are a few tips for getting yourmetabolism to burn faster:1. Exercise, especially weighttraining. Weight training forces themetabolism to increase even after weare done working out. The recovery
process speeds up the metabolism evenwhen you are resting.2. Eat smaller portions of proteinthree or more times per day. Thiswill preserve lean muscle mass andspeed up your metabolism. Better yet,youll begin to see the results on yourbody.3. Eat 5 to 6 small meals a day.4. Get plenty of sleep.5. Eat high ber foods.6. Drink plenty of water.7. Focus on breathing, especiallywhen working out.8. Add sh and sh oils to yourdiet. Researchers show that EPA andDHA, the omega-3 fatty acids found onlyin sh oil, can increase your metabolic
rate by as much as 400 calories per day.Get started today! A healthy
metabolism will increase your energylevels and help you look leaner andt. Stop by your local Max Muscle
store for tips on meal timing, proteinconsumption and any health questionsyou may have.MS&F
B Joe Well, Mx Mucle Foue CEO
Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.
Boost Your
MetabolismFOr InCrEasEdEnErgy & LOWErBOdy Fat LEvELs!
For more information or to find the store nearest you,
visit us online at
maxmuscle.com
IN STORES NOW!
IN STORES NOW!
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MORE
GROWTHGHTXis a scientifically-based formula developed by theResearch & Development Team at MMSN to provide thebody with precursors to support healthy levels of Growth
Hormone (GH) and Insulin-Like Growth Factor-1 (IGF-1)
along with neuromuscular optimization and cognitive
enhancement. Mediated by GH and IGF-1 enhancement,
GHTXwas formulated to:
Increase Lean Body Mass and
Muscle Power Output
Promote Anabolic Intervention
Enhance Rapid Recovery
GHTXis an effective natural growth hormone
and IGF-1 support product when used on its
own or it can be stacked with any of the
X-SERIESproduct line to maximize your results!
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COMIN STORES NOW!LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
Franchise Opportunities Available.
IN STORES NOW!
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6 WWW.MAXMUSCLE.COM SEPTEMBER 2013
Up Your EatingPleasure With RitualsDo you arrange your food just so on your plate before
taking a bite? Methodically x your coffee or tea in exactly
the same way every day? According to researchers from
the Carlson School of Management at the University ofMinnesota, these types of food rituals we perform actually
enhance the avor of the food or drink we are consuming.
The researchers conducted experiments to determine
how ritualistic behaviors performed prior to eating, such
as breaking a chocolate bar in half with the wrapper on,
then unwrapping half of the bar at a time and eating it,
inuenced perception of the food. Those who had performed
the instructed ritual rated the chocolate more highly than
a control group that ate the same chocolate with no prior
ritual.
The scientists speculate that the use of ritualistic behaviors
to enhance an experience may have applications in other
areas of life, such as performing rituals prior to surgery todecrease postoperative pain and speed the healing process.
By Linda Hepler, BSN, RN
Cell Phones May Reduce FitnessDespite the prevalence o cell phone apps designed to enhance physicalftness, and despite the act that smartphones are portable and ideal or useduring physical activity, researchers rom the College o Education, Healthand Human Services at Kent State University ound that those who use theirphones the most are the least physically ft.
In the study, the researchers surveyed more than 300 college studentsabout their cell phone usage and their activity levels. Fitness levels and bodycomposition testing was done randomly among the study population. Thosewho spent the most time on the cell phone as much as 14 hours per day were ound to be less ft than those who spent 90 minutes or less each dayon the phone.
The conclusion? Cell phone use, at least among college students, may
distract rom physical activity and enhance sedentary behaviors.
Breakfast May Be
Good for Your HeartMuch research has been done about how skipping breakastcontributes to weight gain and unhealthy snacking later in the day.
But a recent study rom the Department o Nutrition at Harvard
School o Public Health suggests that skipping breakast may
increase coronary heart disease risk.
Researchers analyzed ood intake questionnaire data and tracked
health outcomes over a 16-year period o time among 26,902 males
between the ages o 45 and 82. What they ound? Those who
reported that they regularly skipped breakast had a 27 percent
higher risk o a heart attack or death rom coronary heart disease
than those who reported that they regularly consumed the morning
meal. The scientists also ound that those who reported eating lateat night (ater going to bed) also had an increased risk o coronary
events, but because ew men in the study reported this behavior, it
was not considered statistically signifcant.
What does breakast have to do with heart health? While the
exact mechanism o the meals impact on the heart is unknown, the
researchers speculate that skipping breakast may lead to obesity,
high blood pressure, high cholesterol, and diabetes all o which
can cause heart problems over time.
HEALTHBEAT
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8 WWW.MAXMUSCLE.COM SEPTEMBER 2013
HEALTHMATTERS By Linda Hepler, BSN, RN
The fall season brings welcome
changes in many parts ofthe country, with a gorgeous
outdoor color show andrelief from those blistering summer
temperatures. But autumn also ushersin the cold and u season, with
miserable symptoms that can sidelineyou for days. Read on for more
information about these commonrespiratory illnesses, and what you
can do to ght them off.
Both colds and inuenza, or theu, are caused by viruses, said
Heather Rosen, MD, Director ofUrgent Care at the University of
Pittsburgh Medical Center. Colds area family of more than 200 viruses,
she explained. Adults generally getabout two to three colds a year, while
children can get as many as ve toseven.
How To
CombatThosePesky
Coldand FluBugs
When ToStay HomeThe best way to avoid getting a cold or the
fu is to avoid those who are sick. Thats not
always easy, though, said Heather Rosen,
MD, Director o Urgent Care at the Universityo Pittsburgh Medical Center. You can be
contagious with these viruses a day or two
beore you experience symptoms up to a
week aterward, she explained.
While you cant do much about inecting
others when you dont know that youre
sick, do others at work or school a avor
and stay home when sick i possible,
recommended Dr. Rosen, especially i you
have a ever over 100 degrees, a severe
cough, diarrhea or vomiting.
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According to the Centers for DiseaseControl and Prevention, inuenza
viruses are more cunning and moredeadly. While there are only three
main types of u (A, B and C), thedifferent types can mutate into any
number of u viruses that affecthuman beings. Inuenza attacks
about 5-20 percent of the U.S.
population each year, causing morethan 200,000 hospitalizations due to
life-threatening complications such aspneumonia. About 23,000 people die
of inuenza and its complicationseach year.
Symptom-wise, itsmight seem difcult to
tell whether you havea cold or the u, said
Dr. Rosen. The onlysure way to tell is with
a throat swab, which is
a laboratory test, sheexplained.
In general, though,
symptoms of a cold areless severe and more
likely to attack theupper respiratory system
(nose, throat, upperairway), while inuenza
causes a more systemicillness and often tackles
the lower respiratory tract,including the lungs (see
sidebar). I always knowwhen someone comes intomy ofce with the u versus
just a cold, said Marc Leavey,MD, an internist who practices in the
Baltimore, Maryland area. If they feellike theyre going to die, its the u.
Both colds and u are spreadperson to person by droplet
transmission, added Dr. Leavey. That
means that oral or nasal secretionsfrom an infected person can land
in your nose and mouth when theperson coughs, sneezes or even talks.
Less often, you can pick up a coldor the u by touching an object orsurface (think shopping cart handles,
door knobs) that has viral secretions
on it.How to ght against theserespiratory invaders? Here are some
suggestions from the docs:
Gut It Out Its a fact that welive among viruses, bacteria and
fungi, said Holly Lucille, ND, RN,who practices in West Hollywood,
California. But we have thisincredible immune system, over
80 percent of it in our gut.Taking a daily probiotic with
a high colony forming countto keep our gut in good
shape is crucial.
Lube Up with ahumidier. One of the
reasons colds and u areso prevalent in the colder
months is that the colder,drier weather dehydrates
the mucous membranesin the nose and throat,
said Vincent Pedre, MD,
New York City internist.This interferes with thenatural protection of the
membranes, allowing viruses
to take hold, he explained.A bonus to increasing your
household humidity to between 40and 60 percent, especially if someone
in the household is already sick:
A recent study found that higherhumidity levels decreased the survival
time of infectious u droplets released
by coughing.
Do Your D Vitamin D levels drop inthe winter months when people are
not outside in the sun as often, saidDr. Pedre. Low vitamin D levels make
more system more susceptible to viralinfections.
In fact, a Harvard study showedthat those with the lowest levels of
vitamin D were 36 percent more likelyto have upper respiratory infections
compared to those with the highest D
When To GoTo the DocAccording to the Centers or Disease Control
and Prevention, seeing your doc or an
antibiotic or a cold or the u is a no-no in
most instances. Antibiotics do not fght these
viruses, and moreso, unneeded antibiotics maylead to uture antibiotic-resistant inections.
So treat your cold or the u symptoms at frst
with plenty o rest and uids, as well as over
the counter remedies i desired or ever, pain
control and cough.
But because both a cold and the u can
cause secondary complications like sinus
inections, bronchitis and pneumonia, you
may need to seek medical care at some point.
When to see the doc? According to Vincent
Pedre, MD, New York City internist, i youhave a high ever or more than 24-48 hours,
bad body aches, shortness o breath, intense
cough and bringing up colored mucus, or have
pain in your chest or sinuses, it may be a
warning sign that you need medical care.
Is It a Cold or the Flu?While you cant tell or sure i its a cold or the fu without a lab test, theollowing chart can help you narrow things down:
Symptoms Cold FluFever Mild or none Usual, may be highHeadache Sometimes UsualAches and pains Mild or none Usual, oten severeFatigue Mild Usual, may last 2-3 weeksCongestion Oten SometimesSneezing Oten SometimesSore throat Oten Sometimes
Cough Mild to moderate Usual, may be severe
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Should I Geta Flu Shot?A recent study by the U.S. Infuenza Vaccine Eectiveness
Network based on a survey o over 2,500 adults and children,
showed that the 2012-2013 fu vaccine was only about 56
percent eective, surprising in a year when the match
between the fu viruses the vaccine is designed to protect
against and the types o fu viruses ound circulating in the U.S.
population was a good one. More unsettling were several studies
that showed that those who received yearly fu vaccination may
be more susceptible to a H1N1 (swine) fu outbreak compared
to those who dont get immunized.
These studies are not so surprising to Vincent Pedre, MD,
New York City internist. More people are getting the fu shot
than ever beore, he said. And we still see roughly the same
number o fu cases each year.
Does this mean you should shun the fu shot? Not
necessarily, said Dr. Pedre, who believes that some protection
is better than none, especially or those with increased
susceptibility to viruses, like diabetics or people with chronic
lung diseases such as asthma or COPD. But I dont push the
vaccine on my patients. It is a co-decision, an inormed consent
sort o thing, he added.
levels. Many health experts suggest taking 1000 -2000 IUof vitamin D3 each day for immune system health.
Wash Your Paws Especially before eating or shakinghands, advises Dr. Leavey. Use your common sense, headded. You dont have to go crazy with the antimicrobial
hand sanitizers. But hand washing at appropriate timesis the single most important thing you can do to prevent
colds and fu.
Stay clean inside, too, recommended Dr. Lucille, byeating cleaner throughout the fu and cold season.Especially important to avoid is sugary foods and drinks
like soda and alcohol, since sugar is an immune systembuster. Immune system boosters include plenty of high
antioxidant brightly colored fruits and veggies.
Rest up Sleep is more important than ever during thefall and winter months, said Dr. Lucille. Although experts
arent exactly sure how rest helps to protect you, theyagree that 7-9 hours of sleep each night (for adults) is
essential for optimizing your immune system.
Soothe your system Chronic stress suppresses theimmune system. Avoid stress as much as possible, andif you cant avoid it, learn to cope with it by practicingrelaxation techniques such as meditation. Some studies
show that people who meditate regularly show a sustaineddecrease in levels of stress hormones.MS&F
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2 WWW.MAXMUSCLE.COM SEPTEMBER 2013
By Amy Schlinger Photos by JamesPatrick.comCOVERSTORY
TrainLike aFighter
Try this Mixed Martial Arts(MMA) inspired performance
circuit next time you reallywant to rock your workout.
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23SEPTEMBER 2013WWW.MAXMUSCLE.COM
Available at the following Max Muscle Locations:
-Aliso Viejo, California -Bakersfield North, California -Bakersfield South, California
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ExErcisE 1
Multi-Planar Punching and PummelingMuscles TargeTed:Full body warm-upStep 1: Holding a dumbbell in each hand, get into ghter
stance; knees bent, hips in line over your feet.Step 2: Strike forward with your right hand. Then repeat
with your left hand. Do 30 reps.Step 3: Strike to the left with your right hand for 30 reps.
Repeat with the left hand, striking to the right.Step 4: Strike downward, alternating hands, for 30 reps.
Step 5: Pummel repeatedly alternating hands for 30 reps.
ExErcisE 2
Medicine Ball SlamMuscles TargeTed:Core, Arms, BackStep 1: Sit on the ground, feet on the oor, knees bent at a
45-degree angle.Step 2: Keeping your core tight, rapidly rotate at the torso
to the right and slam the medicine ball on the groundbeside you.
Step 3: Repeat to the left side. Perform for one minutetotal.
Mixed Martial arts (MMA) ghters
seem to be in the spotlight more these
days as the sport is gaining popularity
worldwide. The success of these athletes
is not only based on their tness ability,
but also on the ability of their central
nervous system to react quickly to
whatevers thrown at them literally.
MMA style workouts focus on physical and
mental toughness in order for participants
to increase strength, stabilization and
endurance to win ghts. Try this circuit
workout from Brian Richardson, MS,
CPL1, NASM-PES, CES, former Olympic
ghter, co-founder of Dynamic Fitness
and strength and conditioning coach
for various amateur and professional
athletes, to see if you can withstand the
repetitive, mechanical and physiological
torture indicative of MMA.
MMA-Inspired CircuitRepeat this circuit three times through, performing
each exercise for one minute, with a 10-second rest inbetween. After completing the whole circuit, rest for 45
seconds and then start again.
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ExErcisE 3
Explosive Knee TuckMUSCLES TARGETED:Legs, Glutes, Quads, HamstringsStep 1: Stand in a half squat position, arms extended behind you.
Step 2: Swing arms in a uid motion in front of you whilesimultaneously jumping as high as you can off the ground, drawing
your knees into your chest.Step 3: As soon as your feet hit the ground, repeat immediately.Perform for one minute, as many jumps as you can.
ExErcisE 4
Turkish Get-Up With Dumbbell or KettlebellMUSCLES TARGETED:Core, Hips, Shoulders
Step 1: Lie on your back, left arm extended to the sideon the ground, right arm extended 90 degrees upward
holding a dumbbell in line with your shoulder. Rightknee is bent 45 degrees so your right foot is on the
ground.Step 2: Keeping a tight core, sit straight up, extending
your right arm and dumbbell overhead, then useyour left arm and foot to push hips and butt off the
ground.Step 3: Kick left leg backward into a reverse lunge,
keeping left shin on the ground. Pick up right foot andmove it closer to the left. Stand up fully.
Step 4: Reverse the movement to return to the ground.Step 5: Repeat for 30 seconds on the right, then 30 seconds
on the left.
ExErcisE 5
Loaded Ground and Pound with BandsMUSCLES TARGETED:Glutes, Hamstrings, Lumbar ErectorsStep 1: Wrap your band around a pull up bar, squat rack or any
stationary anchor, with the handles hanging down.
Step 2: Place a sandbag on the ground in front of the hanging band.Kneel down over the bag in a mount position.Step 3: Extend right arm outward sideways, with elbow slightly
bent, and grab hold of the handles.Step 4: Using your right arm, pound downward into the sandbag.
Perform 30 seconds with the right arm, and then switch to the left.
ExErcisE 6
Recline Pull with 3-Inch GripsMUSCLES TARGETED:Core, Hamstring, Glutes, Posterior ChainStep 1: Place barbell on the Smith machine at mid-thigh height. Layon the oor underneath it.
Step 2: Using 3-inch grips, grab onto the bar overhead and useyour arms to pull your hips, back and glutes off the ground, while
pushing away from the ground with feet.Step 3: Slowly return to starting position. Repeat for one minute.
ExErcisE 7
Single Leg HopMUSCLES TARGETED:Helps with balanceStep 1: Chalk a straight line on the ground. Stand on one side ofit, on your right leg only, left leg lifted, chin up, stomach tight,
shoulders back.Step 2: Hop laterally over the line. As soon as you land,
without losing your balance, hop back to the other side.
Step 3: Repeat for 30 seconds on the right leg, then 30 onthe left. MS&F
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FITNESSGEAR By Amy Schlinger
Kick It Up
a notch1 1/Under Cover
Show o your inner strength! The Under ArmourAlter Ego Compression Shirt fts like a second
skin and lets you transorm into your avoritesuper hero. Choose rom Superman, Batman,
Spider-Man or Iron Man.$45-$60 at UnderArmour.com
2/Top SpotThis Columbia Layer First II Stripe 1/2 Zip isperect to throw on and head out to the gym.
It eatures Omni-Wick technology to help wickaway sweat while you warm up your body
and muscles. $50 at Columbia.com
3/Compress Your ChestIts important to eel secure while working out.Adjust the straps on this Champion Smoothie
Sports Bra to personalize the ft. And you wontstruggle to get it o post-workout; the bra has
a hook-and-eye closure or easy removalno matter how sweaty you get.$38 at ChampionUSA.com
4/Below The BeltThe Jaco Hybrid Training Shorts have our-waystretch so you can side, ront and roundhouse
kick with ease. Plus, the compression waist-tightening system gives o a baggy look as thedrawstring provides a tight ft.$60 at Jaco.com
5/Hard Hitter
Punch it out with these Everlast Muay ThaiStriking Pro Gloves. The extra protection romthe double-layered wrist wrap will allow you to
ocus on connecting with the bag without injuringyoursel. $90 at ShopEverlast.com
6/Best Foot ForwardThe Asics GEL-Fortius TR was designed withhigh intensity exercise in mind. The toe capis reinorced with the companys RhynoSkin
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Jab, punch, duck, kick. These are all moves you can expect
to perorm during kickboxing, a sport derived rom combining the
practices o Karate, Muay Thai and boxing. While you can burn
500+ calories during a kickboxing session, its important
to have gear that supports this high-energy workout. Check out
these ftness fnds that can handle a good beating.
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Endurance athletes require effective formula-
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8 WWW.MAXMUSCLE.COM SEPTEMBER 2013
By Dana RobinsonMENTALLYFIT
Big events have a way of bringing
an inordinate amount of energy
into our lives. We imagine exactly
what victory would feel like (our
loved ones rushing the feld to
congratulate us, how we would
look holding that championship
trophy), but that energy can
also manifest itself in the form
of dread: What if I choke? Am I
really prepared for this challenge?
And its exactly that mixed grab
bag of emotions that have the
power to either propel us toward
victory or keep us stalled at the
starting gate. Weve turned to
the experts to get their take on
ways to help you clear out the
mental clutter and emotionally
prepare yourself for the next big
challenge. Whether its the big
fght, a new workout or even a
new weight-loss challenge, right
here is where youll fnd the best
ways to get your head in the
game and claim victory.
HowTo Get
Your
Headin theGame
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Get CenteredWhether you get there mentally or
physically, many professional athletes
take time out before a big challenge
to step away from the chaos and nd
a little bit of peace. Before a ght I
would goto the beach early in the
morning and just stand at the water
looking at the sun and soak it in,
said MMA World Champ Bas Rutten.A good trick is to do a very heavy
running drill on the treadmill early in
the morning to clear your mind. And
right after, go to the beach, or nd
a calming place if you don't live near
the beach. Rutten uses this serenity
to get centered before a ght and
during a match if things arent going
in his favor. The most important thing
in ghting is staying calm, Rutten
added.
Physical PreparationKnowing that your body is capableof taking on the task at hand makes
it easier to confront any physical
challenge. And the only way to get to
that place is to push yourself harder
than the other guy. When I am
working with athletes and they tell me
that they cant go anymore, I simply
tell them that somewhere there is a
person who is going to push through
this, and someday they are going to
face off against [him], said Brian
Durbin, owner of Fitness Together in
Mt. Pleasant, South Carolina. I ask
them if they are prepared to lose
[against that person.]
But even if your challenge isnt a
prizeghter match, but say, a gruelingnew workout, physical preparation is
still a key factor in approaching the
task. While you might not be able to
complete the workout perfectly the
rst time, your body is strong enough
to begin the task and it will eventually
see you through to the completion
of the challenge. Knowing you are
physically ready for the challenge
catapults your self condence, Durbin
said. And pays huge dividends.
FocusIf you ask any victorious athletewhat he was thinking about during
the most intense moments of the
championship game, you probably
wont hear answers like, the terrible
weather weve been having, or I
was just focusing on the pain in my
right knee. First-class athletes make
a habit of staying laser-focused on the
goal until the task is complete. Steve
Siebold, former professional athlete
and author of177 Mental Toughness
Secrets of the World Classrefers to
this as compartmentalizing emotions.
It ensures that no outside distractions
wiggle their way into the athletes
purview. If Im working with a PGA
Tour pro, for example, I want to makesure that hes focused on one thing
and one thing only winning that
tournament, said Siebold. Any slight
deviation in the performers mindset
can make the difference between a win
and a loss.
Once you have the tools that are
required to approach a new task, the
only thing standing between yourself
and victory is your personal level of
skill and talent. But we all know that
the strongest, ttest athletes are no
match for an opponent who wants towin more than you do. Its that drive,
determination and mental acuity that
will keep you coming back to face
the challenge when things go wrong
(and they always will). And the ones
who show up, both mentally and
physically, are the ones who succeed
every single time.MS&F
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0 WWW.MAXMUSCLE.COM SEPTEMBER 2013
MAXCHAMP By Amanda Freeseman, 2012 MaxForm Life Challenge Champion
You dont have to give up
your social life to stay on
track with a healthy eating
lifestyle. Over the past year
and a half, I did not stop doing the
things I love, including going out to
eat with my husband and friends,
going to bars and dance clubs and
attending other social events like
parties, fairs and family gatherings.Instead, I stayed on track by
changing the way I ate and drank
so I could still enjoy myself with
friends and family.
Last August, my husband and I
went to the Minnesota State Fair. I
look forward to the fair every year,
and last year was no different. I
enjoyed all of the fair activities
I love while staying on track by
eating the chicken breast that I
brought in my purse. A similar
situation was when I went to afriends bridal shower last summer.
I had a wonderful time hanging
out with friends, telling stories and
snacking on the protein pancake I
kept in my purse.
Planning ahead what meals to
bring to events such as these is
the key to staying social without
worrying about going hungry or
eating food that is not in line with
your diet. Another tip I live by is
eating a large meal before I go to
these events so that hunger willnot tempt me to go off track.
When I go to lunch with
my friends, I usually suggest
restaurants where I know it will be
easy to order a healthy meal. My
favorite choices are an Unwhich
from Jimmy Johns (no bread or
sauces), burrito bowl from Chipotle
(brown rice, chicken, veggies and
guacamole only) and a salad with
dressing on the side from Subway
Staying Social
While Staying Fit
Find 2012 MaxForm Life Challenge Champion Amanda Freesemanand many others like her on MyMaxMuscle.com.
Photo
by
Frank
Fontanilla
(Beware: the Subway wheat bread
is not whole grain wheat!).
When I am invited to a
restaurant, I try to look up the
nutritional information beforehand
so that I know in advance what
to order. I do not drink alcohol
when I am out to dinner because I
know that my meal will already be
higher in calories than somethingI would have made myself to eat
at home. When I order my meal,
I always look for lean meats with
vegetables and avoid eating white
potatoes, bread or anything fried.
My favorite meals to order when
dining out are egg-white omelets,
fajitas (I dont eat the tortillas),
chicken sandwiches (without
the bun), salmon and sushi with
brown rice. If I am really craving
something, such as dessert, I
ask for a bite of someone elsesto satisfy my craving without
derailing my diet.
I love socializing and dancing
at bars and clubs, and I am
perfectly happy doing this 100
percent sober. So I do not feel
too out of place around everyone
else holding a drink, I sometimes
order water and ask for it to be
served in a cocktail glass with a
lime wedge. I also never order bar
food for myself, but will sometimes
have a few bites of the foodother people order if they offer
it. Again, I make sure to eat a
full meal before going out so that
hunger does not tempt me to eat
something I will regret.
Itwouldbedifcultforme
to stay healthy if I had to
compromise my social life, so
using these tips and tricks help
me to still enjoy the things I love.
MS&F
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Jen StevensIFBB Bikini Pro, TEAM MaxMuscle
My name is Jennifer Stevens and I am proud to have just earned my
IFBB Pro Card. Looking at the pictures of myself now, it really is hard
to imagine that just 6 short months ago I was in the worst shape of
my life, 20 pounds overweight and completely depressed. I needed
something that would excite me and give me the boost that I needed
to get into better shape and look the way I knew I was capable of
looking. That is when I discoveredemergeand I can honestly say
it was a life changer. emergewas unlike anything I had ever tried
before. For starters, it tastes great and comes in so many different
flavors. The best part is how it makes me feel. I never felt jittery or
ever crashed from it. I could not believe how quickly I saw the body
fat coming off as a result of what it did to speed up my metabolism.emerge gave me a ton of
energy while I was preparing and helped me focus for my workouts. Believe it or not, it also
improved my mood. I creditemergewith getting me into the best shape of my life and helping
me earn my IFBB Pro card. I recommendemergeto all of my friends and fellow competitors
because of what it did for me. Whether your goal is to become a professional athlete like myself of
just get into better shape, there is no better product thanemergeto help you do it!
emergeis a powerful fat loss and body composition slenderizing system specially
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MAXRESULTS By Jessica Wyland
Meet Max Muscle customersand sponsored athletes who aremotivated and strong in their
fghting careers.
Woolf BarnatoAge: 20Sport:Jiu-JitsuFavorite supplements: ARM, MaxPro,GlutaMatrix, Pro BCAA, Max EssentialOmega Swirl
Even when he wakes up with sore
muscles and even though he has toride a bus from his home in Marin to
the Ralph Gracie Jiu-Jitsu Academy
in San Francisco, Woolf Barnatofeels motivated. Its hard not to bemotivated when youre having so much
fun, said Barnato, who is an ofcialTeam Max athlete. Every day of my
life, I get to wake up and have fun allday. Its truly a privilege to be able to
train so much.When Barnato was 5 years old and
a self-described hyper kid, his momenrolled him in Jiu-Jitsu lessons. By 16,
he was serious about the sport. Now,Barnato said, Jiu-Jitsu is his wholelife and, to prove it, he trains pretty
much all day, every day. I developmyself through Jiu-Jitsu, he said. I
like how I feel when I train. I live forit. If I dont train, I feel like something
is missing.So far, the training is paying off.
In 2012, Barnato took gold in theInternational Brazilian Jiu-Jitsu
Federation (IBJJF) Pan AmericanChampionships. He became the IBJJF
San Francisco International Open
Champion and the All Star TournamentChampion. In June, he bested all his
opponents in six ghts to become thebest in the world at light featherweight
for the Purple belt division at the 2013Jiu-Jitsu World Championships.
In addition to training, Barnato payscareful attention to nutrition. He said
he is grateful for his involvement withMax Muscle and feels he is part of
something special with many othergreat athletes who share a common
thread of passion.
David Mulligan, a Max Musclefranchisee who also owns Builders
of Marin, said he was immediatelyimpressed with Barnatos drive.
I have never been around someonethat is so committed to training and
preparation, said Mulligan. It is notthat hes committed to winning, its
that he is committed to putting inunbelievable hours of training and toperfecting his nutrition.
If youreputting in
the work, youshould be
confdent that
you will reapthe benefts.
Woolf Barnato
Fighting
WithHeart
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33SEPTEMBER 2013WWW.MAXMUSCLE.COM
Allen Kiwi NevarezAge: 21Sport: BoxingFavorite supplements: MaxProchocolate protein, AminoMax, Max Liqui-Carn, FBX, ARM, Vit-Acell and Vit-AcellEnergy, Emerge and Xtinguisher
Allen Nevarez, known by his nickname
Kiwi, gures he only needs hard
work and his own two hands tobecome a boxing champion and put
his hometown of Yuma, Arizona on themap.
When youre ghting, all youcan use is your hands in different
combinations to hit without gettinghit, Nevarez said. Theres a rush of
adrenaline as youre trying to showthe crowd whos the tougher guy.
Six years ago, Nevarez wasintroduced to boxing by his dad
and uncles who have always lovedthe sport. Now he trains ve to sixdays per week, at least four hours
each day. Even when he is nottraining, Nevarez said his mind is
on his goals. He avoids junk food,gets plenty of sleep and never stops
believing in himself. So far, Nevarezsdetermination is proof positive.
Therere ghters who love toght and others who want to ght,
and not many like Kiwi, said GaryDiaz, Nevarezs trainer at Yuma Fight
Academy. Kiwi was born with amazingtalent, but he works very hard to keep
that talent sharp. He is a fast learner
with explosive moves and an ability toquickly adapt. Hes not afraid to get
Work hard,dont give up,
believe in God,believe in
yourself andyour dreams
will cometrue.Allen
Kiwi Nevarez
For more information or to find the store nearest you, visit us online at
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4 WWW.MAXMUSCLE.COM SEPTEMBER 2013
tested with the best. Thats something
you cant teach; you have to be bornwith, and thats why he will be a future
boxing champ.Nevarez started training with Diaz
two years ago and has since wonnumerous Golden Glove Boxing
Championships in Yuma. His ghtingchops also earned Nevarez a spot as
a Max Muscle Sports Nutrition ProSponsored Athlete.
I have known Kiwi more than veyears now and I have seen him grow
and mature and show so much respectfor the sport, his coaches and trainersand all the fans around him. He is
one of the best ts for Max Muscle,said Glenn Dobson, Jr., Outside
International Sales Director for MaxMuscle, LLC.
Jimmy LangeAge: 37Sport: BoxingFavorite supplements: Max Glutamine,LiquiCarn, CLA and Lipo Red
Jimmy Lange is usually the toughest
Quittingcomes acrossevery mind,but somepeople justdont quit.Jimmy Lange
guy in the room, and he likes it that
way. The junior middleweight boxingchamp from Great Falls, Virginia has
won multiple titles including the WorldBoxing Union Championship, the
North American Boxing AssociationU.S. Championship and the World
Boxing Council U.S. National BoxingChampionship.
Fighting is a major sacrice andyou have to pay a lot of dues, he
said. I do it out of ego. The majorityof men, if theyre honest, want to be
looked at as a tough guy. What betterego trip can there be than being thetoughest guy in the room?
To make it as a successful careerghter, Lange said, requires a lot
discipline and the acceptance thatthere are no short cuts. As part of his
tness discipline, Lange works withthe Max Muscle team to balance his
nutrition and supplements for trainingas well as recovery something he
says becomes more important thelonger youre in the game.
Its not all about muscle,Lange said. Its about healing and
preparation. You may have been ableto knock down a mountain at 25,
but eventually you need a few moresupplements.
For supplement advice Lange talksto Christina Barrett and her team
at Max Muscle Fairfax in Virginiabecause, he said, they study the
individual athlete and take their workseriously.
Jimmys integrity for the sport andfamily is unquestionable, said Barrett.
Everyone in the community knows
him and loves him. He is a greatathlete and he is always open to helpus work with other athletes.
Despite his many championshiptitles, Lange said he takes greatestpride in his ve children Johnny Boy,
Angelo, Talia, Sonny and Ella andin knowing his kids are proud of their
dad. He credits his wife, Daniela, forher unending support that makes his
career possible. Its not easy to bemarried to a career ghter, Lange
said, but Daniela gets it plus, she
is a martial arts expert and couldprobably kick my a**.MS&F
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GUYPICKS By Abby Hoeffner
1/BoxingKnown as the low boxing shoe or decades, the
Adidas Combat Speed III is back with updated detailingand newer highly-breathable materials. Loved by many
current and past champions, the split rubber sole boastsexcellent grip, making it perect or pivots and drives.
$79.99 at Store.TitleBoxing.com
2/JudoA bokken made o durable, lightweight ash (it hasoaks strength and longevity without the weight) is
easy to maneuver and is an outstanding choice ordemonstrations and training. This 40-inch model
comes with a handgrip. $30 at Macho.com
3/FencingYou dont need to wait until the Olympic games to get
your Renaissance era on with th is striking encing maskrom Red Dragon. It eatures a black mesh screen and
removable (washable) red liner. The bib on this mask israted at 350 Newtons. $82 at TheHemaShop.com
4/KarateWooden dummies bring an authentic eng shui element
to martial arts training, and this Chinese-made WingChun Kung Fu model comes with a strong solid
balanced base rame and is ideal or home training.$896.36 at SakuraMartialArts.com
5/Mixed Martial ArtsTake your training high tech with Nexersys iPowerTrainer. The system uses the interactivity o modern
video gaming to deliver instant eedback and has pre-programed, high-intensity interval training workouts.
$2,295 at Nexersys.com
6/Kick BoxingThe Deender gel shin guard uses high-perormancepadding to shield shins. It comes with a pre-curved
profle so its straight to the mat with no break-in time.An extra cushion on the back gives additional protection
and prevents slipping. $69.99 at RevGear.com
Gear Up ForCombat Sports
3
The long and uid history o combat sports dates back to the
Olympic games o 648 B.C. and is still being written today (modern
mixed martial arts wasnt recognized as a sport until the 1990s).
I youve never stepped onto a mat and aced a worthy opponent,
perhaps our Fighters Issue will inspire you to do so. In that spirit, we
bring our top gear picks or a variety o combat sports.
2
1
4
5
6
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Max Nitro 2 was designed to provide two levels of support for NO
production, the amount of arginine substrate needed for the
production of nitric oxide and support and amplification of the eNOS
enzyme that facilitates the production of nitric oxide. For the
substrate or fuel source to produce NO, we have added a proprietary
blend of three extreme forms of arginine for maximum pharmacoki-
netics. The three multi-source forms include arginine alphaketoglu-
tarate (A-AKG), arginine ketoisokaproate (A-KIC), and arginine
monohydrate HCl. Arginine alpha-ketoglutarate (A-AKG) is a
powerful and special form of arginine resulting in dramatic NO
release. A-AKG has also been shown to promote growth hormone
and insulin secretion for additional anabolic effects. Arginine
ketoisokaproate and arginine monohydrate HCL provide the other
two forms for boosting NO levels.
Max Nitro 2s unique formula maximizes your bodys ability to
produce NO and enhance blood flow which will
lead to better pumps during your workout.
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
LIKE NO OTHER
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8 WWW.MAXMUSCLE.COM SEPTEMBER 2013
BEAUTYPICKS By Lisa Maiorana
1/Diamond LoveAdd diamond powder to water and you have
MAC Mineralize Charged water rechargeor ace and body. Apply this lightweight,
ragrance-ree lotion anywhere your skin needsa boost o moisture. $32 at MacCosmetics.com
2/Sweet n SleekSmooth out fne lines and drench your skin inmoisture with Lancomes Absolue Oleo-Serum
Sublime. The silky properties in this serumprovides a radiant fnish.
$180 at Lancome.com
3/Creamy ScrubKeep moisture locked in while eliminating dryskin with Shea Butter Ultra-Rich Face Scrub by
LOccitane. $34 at USA.Loccitane.com
4/Preserve SoftnessCreate a barrier or your skin with the help o
Yon-Ka Paris Hydra No. 1 Fluide, eaturingtwo orms o hyaluronic acid to treat all layers
o the skin and provide a supple, youthulappearance. $72 at BeautyHabit.com
5/Perfect pHSlough o dead skin, excess sebum and
bacteria with the Clarisonic Deep PoreDetoxiying Solution. Pores are minimized by
25 percent ater the frst use.$169 at Clarisonic.com
6/No Patchy BehaviorMake dry, aky skin a thing o the past with
Bobbi Browns Extra Repair Moisturizing Balm.One small dab is all you need to soothe irritated
skin. $93 at BobbiBrownCosmetics.com
Prettyparched
1 2
3
54
Dry skin beware: this beauty
lineup is ready to take you down.
6
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LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
AVAILABLE EXCLUSIVELY AT:
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LipoRED is a targeted fat burner containing the most
powerful legal ingredients available in order to promote the
most efficient fat burning metabolism, elevate the bodys
thermogenic furnace, suppress appetite and provide intense
and extended energy. LipoRED was specifically designed to
attack deep fat stores through multiple pathways by stimulat-
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transform your body into peak physique. LipoRED isavailable exclusively at Max Muscle Sports Nutrition.
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45SEPTEMBER 2013WWW.MAXMUSCLE.COM
VITALNUTRITION By Abby Hoeffner
Get BackTo YourFighting
WeightTime to shed those unwantedpounds and eel strong,
confdent and ready
for anything again!
What is CLA?
CLA IS NOT A THERMOGENIC.
But it will help you lose weight.
Talk to your local Max Muscle
certied tness nutrition coaches
and they can take the mystery
out of the supplements designed
to complement your hard work
and put you that much closer to
your ghting weight.
Nutrition Is KeySince there are 24 hours in a day and honestly you can
only work out 1 to 2 hours of that, what you eat is by
far the most important, said Free. And hes right. So
how do you jump-start the nutrition side of your ght to
be the you that you want to be?
A good intestinal cleanse such as Cleanse & Lean will
help clean out your intestinal tract, improve digestion
and utilization of nutrients, and will help get rid of
bloating, said Scott Herkes, Max Muscle owner and
certied nutrition coach.
Another step would be to clean out your pantry
and refrigerator by either throwing away or donating
Just as fghters
must meet weightrequirements to
be in their ofcial
weight class, others
struggling with weight
gain may have their
own fghting weight
in mind the place
where they eel most
comortable, mostconfdent and ready
or anything and
everything. But how
to get there? Just
getting started can be
a challenge. There
is always a reason
people have to restart.
Find what it is thatslowed or stopped
you and eliminate
it, said James Free
Jr., certifed ftness
nutrition coach and
ranchisee o Max
Muscle Cool Springs.
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6 WWW.MAXMUSCLE.COM SEPTEMBER 2013
didnt move this week, doesnt mean
it wont next week. Plus, with water
weight uctuating 2 to 5 pounds
in a day, the scale is sometimes an
inaccurate enemy, said Mulligan.
Staying MotivatedGoing the distance starts at the
beginning. Many people give up
because they arent seeing results
as fast as they would like, and thats
often due to a lack of education. A
Max Muscle certied tness nutrition
coach can correct this and help
you set goals. According to Herkes,
you should begin with a six-month
realistic plan. Unrealistic goals only
undermine progress and demotivate
you, he said.
Keep in mind, you wont lose
at the same pace you did at thebeginning of your program. Lots of
people drop 8 to 10 pounds the rst
week, but then slow to a steadier
2 pounds of fat a week, which
equates to a negative 60 pounds in
six months or more than 100 pounds
in a year. When you look at how
long most overweight people have
lived that way, its a mere fraction
of the time they have lived as an
overweight or obese person, said
Mulligan.Speaking like a true motivating
coach, Free said, The weight didnt
come on overnight and it wont
come off overnight. You can choose
to push through the difcult times
on a nutrition plan. The power is
in your hands. Most people dont
believe they are strong enough and
give in to the addiction of food. It
is not a disease. It is a choice. I
believe people have the power
within themselves to get out ofthe situations they put themselves
in. All they need is someone to
believe in them until they believe in
themselves.MS&F
I believe people have the power within themselves to get out of the
situations they put themselves in. All they need is someone to believe
in them until they believe in themselves. Jamie Free, Max Muscle Franchisee
all of the simple-carbohydrate type
foods, advised David Ross Mulligan,
a Max Muscle Franchisee in Northern
California. After youve purged your
home of all waist-expanding items,
restock strategically.
This does not mean you should
restrict a specic macronutrient,
such as complex carbs/fats/proteins. Long-term weight loss is
a balancing act between moderate
calorie restriction and eating proper
macronutrient combinations to
support everything our bodies need,
said Herkes.
If the lurking temptation to slash
all fats and carbs while consuming
only protein weasels its way into
your consciousness, remember,
even though the pounds will come
off, according to Free, you will alsocause metabolic damage, which in
turn leads to a rebounding effect
that could be tough to overcome. In
other words, its super easy to pack
back on all youve lost and then
some. In addition, low fat diets
can impact our ability to produce
hormones, which are important for
many metabolic functions, warned
Herkes.
So what should you be eating?
All the experts interviewed agree:lean protein, vegetables, complex
carbohydrates, fruit and lots of
water. Dont eat huge quantities
either. Get in your balanced
nutrition with small, protein-based
meals every 3 to 4 hours. Also,
supplementing with a multivitamin,
L-Carnitine, CLA, glutamine and EFAs
is a must, said Mulligan. It seems
simple, and it is, but breaking the
addiction to processed foods and
simple sugars takes true dedication.Dieting isnt about starvation; it is
about a clean and healthy lifestyle,
said Free. I recommend a cheat
meal [notice he didnt say cheat
day] for my clients and that works
in two ways. One, it gives them
something to truly look forward to
and appreciate, and two, I believe it
stokes the res because your body
wants to get rid of it. This causes a
thermogenic fat burning effect.
Blasting Past PlateausThere comes a time in almost all
weight-loss journeys when the
scale stops moving and with that,
discouragement can quickly follow.
But in reality, all a plateau means
is that its time to change up your
routine, and there are several
ways to do that. David suggested
introducing a stronger thermogenic,
trying intermittent fasting or cycling
carbs. Even something as simple
as changing the time of day youexercise can help.
Herkes had some great advice: A
long-term caloric reduction can put
our bodies into starvation mode.
As odd as it may sound, taking a
day off and eating things you have
been restricting, such as pizza, can
help break the plateau. We regularly
see people who have reduced their
calories so low, they are stuck and
cant lose more weight until they
start eating more.Switching up your complex-
carb/fat/protein ratio can make a
difference, too. Studies from 2005
showed obese women who are more
insulin resistant (not diabetic) do
better on a 40/40/20 macronutrient
ratio than people who are more
insulin sensitive who should try
a 60/20/20 combination, Herkes
explained.
All our bodies are different, so
what works for some people may notwork for you. Just move through the
suggestions until you begin seeing
results again. And, as Free reminded,
trust the plan. Just because the scale
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pro bcaa, for before, during and after your workout.
TRAIN WITH A PROPRO BCAAis a scientifically-based formula to provide the body
with high potency branched-chain amino acids in the ideal 2:1:1
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