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IronMagazine.com™ LLC Newsletter

Date Published 4-06-2005

April Newsletter 2005

In this month's issue...  Editor's Note - by Robert DiMaggio  New Articles - Training, Diet & Nutrition  Expert Q & A - by Tom Venuto, Anthony Ellis & Lee Hayward  Jodi's Diet Corner - Fish Oil and Your Health  Member Spotlight - Kerry Ellen MacDonald (BritChick)  Product Review - Food, Your #1 Supplement!  Exercise of the Month - DB Overhead Press  Website Review - AlltheWhey.com  Free eBook - Top 12 Fitness Mistakes Revealed  Site Sponsors- Please visit! ..................................................................................................................................................................  Top Editor's Note Hello Fellow Bodybuilders & Fitness Enthusiasts, Spring is here and IronMagLabs is coming out with a new product just in time for your dieting: Lean Fuel XP! Expect to see it available on our website by the end of this month. This product will be geared mainly towards appetite suppression, it will also be thermogenic but very mild in regards to stimulants. IronMagLabs is kicking our advertising campaign into high gear! We will have full page ads in the following magazines: Muscular Development, Planet Muscle, Natural Muscle and Speed, Sport & Strength! We are proud to have another expert advisor on our staff answering monthly questions, Lee Hayward author of the Bio-Genetic Weight Gain Program joins IronMagazine.com. Yours in Fitness, Robert DiMaggio - Owner/President ..................................................................................................................................................................  Top April Articles How Much Water Should You Drink Per Day? by Marc David Weight Gain Myths by Gary Matthews Gaining Mass Program Review by Tom Venuto Calorie Calculators & Calorie Calculations by Tom Venuto ..................................................................................................................................................................  Top Expert Q & A by Tom Venuto      Is it okay to lose 3lbs per week? Get the answer here! by Anthony Ellis      How come I am not gaining weight Get the answer here! by Lee Hayward      Will jogging prevent fat gain? Get the answer here! ..................................................................................................................................................................  Top Jodi's Diet Corner Fish Oil and Your Health Many years of evidence show that Omega-3 fatty acids, specifically EPA/DHA are an essential part of our daily nutrition. The primary source of EPA/DHA is fish oil, which is why fish oil benefits have received so much attention in recent years. Although you will receive various health benefits from Omega 3's when taken from sources such as flax seed, you may miss out on the special benefits from EPA/DHA. This is because your body has to convert the Omega 3's into EPA/DHA. If your health is compromised in any way, or in the elderly this conversion may not take place. Research shows that fish oil contributes to lowering triglyceride levels, as well as reducing LDL cholesterol (bad cholesterol) in the body. Fish oil may also help prevent and treat other conditions such as allergies, skin health, diabetes, IBS, arthritis, depression, as well as breast cancer, prostate cancer and colon cancer. Selecting a fish oil capsule brand that states that their fish oil is molecularly distilled is the safest way to stay clear of mercury toxin. The benefits of fish oil are endless, which is why it is so important that you incorporate fish oil into your daily nutritional regimen. Be sure to read Jodi's "sticky thread" in the forums:  Guide to Cutting, Bulking & Maintenance ..................................................................................................................................................................  Top Member Spotlight Name: Kerry Ellen MacDonald (aka BritChick) Age: 34 Height: 5'10" Contest Weight: 140 - 145lbs Location: Coquitlam BC Canada Years Competing: 2 Favorite Body Part: Back Strongest Body Part: Legs Favorite Supplements: I use a selection of supplements provided for me by my sponsors Perfect Nutrition - Perfect Whey, Creatine, Glutamine, Ephedrine, Caffeine and Melotonin How Did You Get Started? I started weight training when I was 13 through a program offered by my high school. Shortly there after I started looking into the sport of bodybuilding and discovered the then Ms. Olympia - Rachel McLish she became a huge inspiration to me. I have been hooked on lifting ever since but consider myself to have been training 'seriously' for the past 5 years. What Workout Plan Worked Best For You? I am learning more and more that variety is the key in order to keep my body guessing and prevent plateau. I'm currently training with Patrick Ward (P-Funk) and he has me on a density training program, a completely new concept to me but one that my body seems to be responding to very well. What is your Basic Nutrition Plan? This is my second year of competing and in the past 18 months my diet has changed quite frequently as I experiment and try to find out exactly works best for me. Dieting is extremely hard for me and I am a self-proclaimed glutton for anything sweet! What One Tip Would You Give Other Bodybuilders/Figure/Fitness/and Normal People? Consistency in everything, especially in dieting, that along with the fact that it all comes down to how badly you want it... if you are hungry enough you WILL reach your goals. Who Are Your Favorite Bodybuilders? Although I do enjoying watching bodybuilding contests I really don't have any particular favourite bodybuilders. Most interesting person you’ve met? My husband. What motivates you in the gym? My own personal gains motivate me the most, there is nothing like beating a heavy personal best or seeing a certain body part growing or when you start to cut and those striations kick in... that's always fuel in my fire. Biggest Pet Peeve? Rude people. What is one thing people don’t know about you? There's a reason I haven't been telling people! What did you want to be when you grew up? A model or a lawyer. Any advice for people thinking of competing? Do it!!! Challenge yourself and whether you end up loving it or hating it it will feel like an awesome accomplishment when you reach that stage, it's an amazing journey and you will learn a lot about yourself from the experience. What is your number one goal at this time? To get my personal training career under way and become very proficient and knowledgeable in my field and to help others accomplish their own specific goals. Who has inspired you the most and why? I am inspired by people everyday who face up to their fears and self limitations and defy them anyway. ..................................................................................................................................................................  Top Supplement Review - Food, Your #1 Supplement! by Craig Nemow Honestly I haven't had too much positive feedback in the supplement department lately. Nothing new and really interesting out there right now that hasn't been covered fairly in depth so I thought I would take this opportunity to rant a bit about supplement usage in general. One of the most common mistakes I see in lifters is not putting enough importance on real food as the basis of a good foundation for achieving your goals. I myself have made this mistake in the past and it cost me years of mediocre results. Don't follow in my footsteps. If you are not eating at least 3 whole food meals a day, preferably more, start now! Supplements are a "supplement" to your sound diet and training regime, not a replacement for it. Many of you realized this long ago, but I know from the many people I talk to everyday that this concept is still foreign to many. One of the problems is that there are alot of people getting their information from bodybuilding magazines that are 75% advertisements for supplement companies. It is easy to think, flipping through the pages of a magazine, that you have to pop a million different pills and powders to get anywhere in bodybuilding. This just isn't the case. You almost have to read between the lines to see that the diet is the most important aspect of training and what usually separates the men from the boys when it comes to results. I know many experienced lifters who have little to show for their efforts because, while they hit the weights hard, they are weak on their diet. Then they scratch their head when they see less experienced lifters getting better results. Or, worse, they wonder "what supplement is he taking to look like that?" Then they try every potion under the sun and after all is said and done they are lighter in the wallet and no better in their physiques and their frustration continues. Sure supplements help and I would hate to go without mine, but stick to the basics of a sound diet first as your foundation. Then add in the tried and true, proven supplements like protein powders, creatine, glutamine, and a decent thermo if you like. Then, and only then, look to the new, "latest and greatest" supplement out there. Some are total scams, some work well for some and not at all for others, thats where you have to decide for yourself....all I'm saying is get the foundation right and build from there. If you are new to the game, make sure you get the basics down first and stick to them. If you are a veteran and you aren't where you want to be, take a step back and look at your diet. Are you really doing it right? If not start now. Just my thoughts....good luck with your training, ..................................................................................................................................................................  Top Exercise of the Month - Standing Alternating DB Overhead Press by Patrick Ward I love this exercise. It is a small twist on your standared overhead press (of course I am a big fan of doing them standing rather than sitting as it places more emphasis on your core and it is harder). What you are going to want to do it is take a pair of dumbbells and press them both overhead to a locked out position, from there you can begin the set. One arm will perform a repetition while the other arm holds the weight in a locked out position. Once that arm performs one rep, and is locked out over head, the other arm then performs a rep. There are many benfiets to performing the exercise like this, aside from adding variation: 1) Holding a dumbbell in a locked out position while the other in performing a rep is going place great demand on the obliques and core musculature to keep you from falling over. 2) Your shoulders will quickly fatigue during this exercise as holding a DB locked out will get very trying. So start lighter than usual. 3) Alternating between each arm every rep is a great way to add some volume to your program, as well as get your heart rate up as now a 10 rep set doing them both at the same time will be turned into a 20 rep set (10 on each arm). So you are doubling your workload. Also a good reason to start a bit lighter than norm. 4) Unilateral training or doing anything in an alternating or recipricoal (one arm performs an eccentric as the other is performing a concerntric) fashion is a great way to spice up your training and avoid adaptation. ..................................................................................................................................................................  Top Website Review - AlltheWhey.com by David Gill AlltheWhey.com This month I take a look at a long time sponsor of IronMagazine, AlltheWhey.com This company is quickly becoming a leader in the whey protein industry. They offer excellent customer service, fast shipment times, and the lowest prices! All the Whey Protein Powder is the highest quality protein available. All the Whey Protein Powder is made in the USA from a fresh and rich source of Milk from the American Midwest under the supervision of the USDA and the FDA. Proteins with a high biological value like whey protein powder are more efficiently used by the body. No protein delivers amino acids to muscle faster than whey. Whey protein powder digests easily and quickly enters the bloodstream. Research shows that protein should be consumed within 2 hours of exercising, either before or after, to provide the most benefit. Muscle tissue needs the nourishment during this period to start the repairing and rebuilding process. I would suggest both. Whey protein powder is high in branched chain amino acids (BCAAs). The body prefers to use BCAAs during periods of exercise as a source of energy. The muscles break down BCAAs into glucose, which passes directly into the skeletal muscles from the bloodstream. BCAAs can provide 10-15% of the total energy required during exercise. BCAAs have been associated with counteracting muscle protein breakdown during exercise, which allows athletes to train more intensively for longer periods of time. Whey protein powder enhances the production of glutathione, one of the body’s natural antioxidants, and helps maintain adequate glutathione levels, which increases muscle stamina and aids the immune system. They offer Whey Concentrate, Isolates, Milk protein Isolate, Hydrolyzed whey and blends. They have a brand new flavor Chocolate Mint, and they also off creatine monohydrate and creatine ethyl ester at very low prices. For the best quality and lowest prices, check them out: www.AlltheWhey.com ..................................................................................................................................................................  Top Free eBook Download Top 12 Fitness Mistakes Exposed! click here to download this 20 page report! ..................................................................................................................................................................  Top Site Sponsors ..................................................................................................................................................................  Top IronMagazine.com - Bodybuilding & Fitness Magazine IronMagazineForums.com - Bodybuilding & Fitness Community IronMagLabs.com - Bodybuilding Supplements