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IronMagazine.com™ LLC Newsletter

Date Published 1-02-2005

January Newsletter 2005

In this month's issue...  Editor's Note - by Robert DiMaggio  Featured Product - BottomLine Bodybuilding eBook  New Articles - Training, Diet & Nutrition  Expert Q & A - by Tom Venuto  Merchandise - IronMagazine T-Shirt  Jodi's Diet Corner - Drink Your Water  Member Spotlight - Gena DiMaggio (aka Gena Marie)  Product Review - 6-OXO™  Exercise of the Month - Barbell Squats  Website Review - Fitchics.com  Healthy Recipe - Spicy Chicken Burritos  Free eBook - Muscle Building Nutrition (sample)  Site Sponsors- Please visit! ..................................................................................................................................................................  Top Editor's Note Hello Fellow Bodybuilders and Fitness Enthusiasts, First off I want to wish everyone a happy new year! If you did not achieve all that you wanted to last year now is definitely the time to set you goals for the new year. Either write them down, or at least tell someone what they are, like a spouse. This will help you stay comitted to them. Do not make unreachable goals. Make small goals that are attainable, and long term goals as well. You can even start an online journal on our forums to help keep you motivated and for peer support. As I mentioned last month we expect to have our second product on the market this month. It is called Maximum Pump, a TriCreatine Malate based product with 7 key ingrediants to give you mind blowing pumps, increased size & strength, vascularity and increased muscle recovery. Stay tuned! Also, we have a full page magazine in ad in Muscular Development and Planet Muscle magazines, be sure to pick up a copy and check it out! Just like last year we will continue to bring you new articles, q & a's and this monthly newsletter each and every month. Thanks for being part of IronMagazine.com Yours in Fitness, Robert DiMaggio - Owner/President ..................................................................................................................................................................  Top Featured Product Bottom Line Bodybuilding eBook BottomLine Bodybuiling by Nelson Montana - Finally, one single guide tells you the bottom line on everything: training, diet, supplements, and steroids! And it shows you how to put it all together to quickly and safely build the thick, dense muscle mass that women love and shred off your extra fat! But don't be a casualty of misinformation! Do not fall victim to the Bodybuilding Scammers who'll take your money and keep you from getting buff!           Instant eBook Download ..................................................................................................................................................................  Top January Articles How To Gain Lean Bodyweight - Part 2: Meal Ratios, Meal Frequency & Food Choices by Tom Venuto Joint Troubles? by Will Brink Fat Loss Basics by Anthony Ellis Initial Body Fat and Body Composition Changes by Lyle McDonald ..................................................................................................................................................................  Top Expert Q & A by Tom Venuto      This Month's Question: WHAT HAPPENS TO BODY FAT WHEN YOU BURN IT? Please try to explain in laymen's terms exactly what happens when you start to burn body fat. I heard a statement that the fat cell has to get moved into the muscle cell for it to be released or burned. Get the answer here! ..................................................................................................................................................................  Top Merchandise IronMagazine T-Shirt                  only $13.99 go to estore... ..................................................................................................................................................................  Top Jodi's Diet Corner Drink Your Water You always hear the question, “Why do I need to drink so much water?” well that’s easy to answer, it’s essential for living. The average person can get away with 8 glasses of water a day but we aren’t average, are we? Given that fact, our bodies need more water than the typical 8 glasses per day. I always suggest a minimum of 4 liters a day but I prefer 5-6 liters a day for those wishing to diet to lose body fat. Sounds like a lot, huh? Well get this, our muscles are over 75% water and our brain is over 90%. Water is needed for proper kidney function, circulation, ability to think clearly and required for proper digestion. When you don’t drink enough water, joint movement is restricted which can lead to injury. Let’s not forget the fact that it is the best appetite suppressant out there and it’s the most natural way to reduce water retention. Water also helps rid the body of waste and toxins and it helps to keep elasticity in the skin, which are all crucial requirements while cutting. So next time you go for that extra cup of java or can of soda, grab and extra glass of water. It does the body good! Be sure to read Jodi's "sticky thread" in the forums:  Guide to Cutting, Bulking & Maintenance ..................................................................................................................................................................  Top Member Spotlight Name: Gena DiMaggio (aka Gena Marie) Age: 32 Height: 5’2” Contest weight: 115lbs Off Season weight: 120bs - 125lbs Location: Highlands Ranch, Colorado Years Competing: 1 year in Figure (Competed in 3 NPC shows in 2004) & did 1 bodybuilding show in 2000. Favorite body part: Arms because they respond the easiest and have the most definition. Strongest body part: Legs, they don't look very strong, but I can press quiet a bit. Favorite supplements: Twinlab Ripped Fuel & EAS chocolate whey protein powder. IM: How did you get started? Gena: I started lifting weights after I met Rob about 10 years ago. I started taking it pretty serious about 7 years ago. The more my body responded, the more obsessed I got. IM: What workout plan worked best for you? Gena: I like to change thing up a lot. Right now I am doing a full upper body 1 day and legs a couple days later. I try to get in HIIT cardio at least 3 times a week. On a good week I also do a class of a combo yoga & palaties. During competition season I increase my cardio and break my weight workouts into 4 days per week. IM: What is your basic nutrition plan? Gena: I eat 5 small meals per day. I try to keep my carbs and protein pretty even and my fat intake low. I do cheat a little on the weekends, I am a pizza and Corona girl. My competition diet gets very strict in which I lower the carbs and increase the protein. IM: What supplement has given you the greatest gains? Gena: Dermabolics Norderm (nor-andro) IM: What one tip would you give other Bodybuilders/Figure/Fitness/and Normal People? Gena: What ever it is that you are trying to achieve, stick with it. You can do any thing you set your mind to. IM: Who are your favorite bodybuilders/figure athletes? Gena: Male, (aside from Rob) Gunter Schlierkamp. Female, Monica Brant she is my inspiration. IM: What do you do in your free time? Gena: Work out, hang out with friends, go to the movies, shopping, watch reality shows and Howard Stern, take college classes and read. IM: Most interesting person I’ve met? Gena: My husband Rob, he is so smart and driven. He is very passionate about most every thing he does. IM: What motivates you in the gym? Gena: Beautiful physiques, I love the way muscle looks on men and woman. I work had at getting it and keeping it. IM: Biggest pet peeve? Gena: Stupid people and people that are inconsiderant of others. IM: One thing people may not know about you? Gena: I lack confidence. One of the biggest reasons I like to compete is that I hope by looking my best on the outside, I can help build my inside. Probably not a reality, but is keeps me going and it has helped some. IM: What did you want to be when you grew up? Gena: Do I have to grow up? :) IM: Any advice for people thinking of competing? Gena: You can do it, hang in there. At times it sucks really bad, but there is no feeling like walking out on stage, and knowing that you look great. IM: What is your number one goal at this time? Gena: To help my husband make our supplement company (IronMagLabs) successful. IM: Who has inspired you the most and why? Gena: Again I would have to say my husband Rob because he never gives up. He helps to keep me motivated and he works really hard to achieve his goals both personal and professional. Please be sure to visit Gena's website here: www.genadimaggio.com ..................................................................................................................................................................  Top Supplement Review - 6-OXO™ by Craig Nemow 6-OXO™, short for 3,6,17-androstenetrione, is in a class of compounds known as aromatase inhibitors. This means it blocks estrogen production. As you may know, when it comes to bodybuilding, elevated estrogen levels have a host of unwanted effects from water retention to fat storage to gyno in severe cases. Basically estrogen is the "bad guy" that we need to keep in check if we want to maximize our results in the gym.      6-OXO™ Elevated estrogen also leads to an elevation in sex hormone binding globulin (SHBG) production. This is where 6-OXO™ really makes the difference. Our bodies have a normal range of testosterone that is always circulating in the blood...this is our active form of testosterone responsible for our gains in mass and strength. But we actually produce, under normal circumstances, more testosterone than we need and this "extra" test is bound up by SHBG to make it virtually inactive...keeping us in the normal range of circulating free testosterone at all times. 6-OXO™ not only blocks estrogen formation but it also limits SHBG production leading to more free testosterone in the blood. This means more mass and strength. By taking prohormones or steroids we elevate our test levels by ingesting or injecting hormones into our body...not so safe...and pretty soon both will be illegal. But the good news is we make enough test already all we have to do is free it up so it can do its job....and that is where 6-OXO™ comes in. To really enhance 6-OXO™ it can be stacked with other products that elevate testosterone production like a good quality Tribulus Terrestris extract standardized to at least 20% Protodioscin, such as Anabolic-Matrix Rx by IronMagLabs. (which also contains other potent aromatase inhibitors that work by a different mechanism). For anyone using the stronger, not so legal, supplements...6-OXO™ is great post-cycle to help keep estrogen levels down and start you back on the road to normal test production as fast as possible. So, for weaker cycles where Hcg is not needed or available, try 6-OXO™. 6-OXO™ was brought to the market by ErgoPharm and currently it is the only company I would use. These are the same guys that started the whole pro-hormone revolution and really lead the way in new research in this area. Everything they make is top quality stuff. I have gotten nothing but good feedback from this product since it hit the market and I have just finished my third cycle and love the results. Give it a shot and see what you think!  click here to purchase ..................................................................................................................................................................  Top Exercise of the Month- Barbell Squats by Patrick Ward Is a below parallel squat for everyone? It has been debated many times over. How deep should you squat? It has been beaten to death as many of us consider our squat depth to be this macho "mine is bigger than yours is" type of battle between one another. But I mean c'mon, really, how deep should you squat?? Most will say parallel is good enough as going lower will damage your knees. Others will say gotta break parallel to be legit. And then there are still others that will say "ass to the grass is the only way". It is funny talking to people about their depth because a lot of times they say one thing and do another......."Yeah, I squat all the way down, ass to the floor". Then you spot the guy and you don't even have to bend your knees to stay with him. So what is right? What is wrong?? Well first off I am going to just assume that everyone knows HOW to squat properly. The function of this article in not a "how to do" but rather a debate on "what to do". I can tell you one thing, those that say that squatting to deep will wreck your knees are going to be really hard pressed to find any peer reviewed study to defend that. I have yet to see one so if anyone has something please send it my way. What do I say? In my opinion you need to get to at least parallel. It is here that you are getting into enough hip flexion and knee flexion to get the proper amount of hip and knee extension to actually make an impact on your lower body. Half squats = half legs. Also, those that are squatting shallow are usually missing out on a lot of the benefits that squats have on core strength and development. Usually, those that are squatting shallow have weak core muscles and when they squat you can see them coming out of the squat chest down and a round in the thoracic spine. Not a position I want to be in! When training clients, rarely do I ever have someone squatting below parallel (unless they do it on their own and are comfortable doing it). Why? Well, for a few reasons. One is that I get nervous seeing them squat really deep with a bad posterior tilt (more on that later) as it can be dangerous for the lumbar vertebrae. Two, they are trusting me to get them results in a safe manner. I don't want to risk hurting someone on my watch. And three most of them don't NEED to go below parallel. As far as functionality goes parallel is fine for the general public. It is safe, it is deep enough to affect the muscles and the body and it is manageable for most people. So what about breaking parallel. Well, for me, I have to break parallel. I don't believe my squat counts if I don't. My training partners all go deep too so if I don't get down there I will hear about it. I mean I know I said parallel is good for the general public, but in this instance we aren't talking about the general public, we are athletes. Some of my friends are powerlifters, others are bodybuilders (myself included) and others are soccer players or play various sports year round. As an athlete squatting that deep is important in my opinion as you get more activation of the glutes when breaking parallel (greater hip extension required to get out of the hole) and it is more sports specific and functional. As a powerlifter you need to break parallel to have the squat count and for me as a bodybuilder I see greater leg development and growth from going down that low. The thing you need to be sure of when squatting deep is form! How bad are you posteriorly tilting? When I say posterior tilt I mean how much is your pelvis tipping backward (it will look like your butt is tucking underneath you). Can you keep your chest up with no bend in the thoracic spine? For most I find that if their butt is about 12 inches from the floor they are in good position. Any lower and the posterior tilt and the bend in the thoracic spine start to look scary (unless they are super flexable). Now, most of us consider a below parallel squat to be "ass to the grass". But still there are those that want to go even lower! All the way to hell and back! My question to those again is how deep can you go before your squat form breaks down? I mean, I sit really low and I can get all the way down there. Most people that perform Olympic lifts will squat like this as when you are trying to hit a 1RM in the Clean or the Snatch you need to be able to go all the way otherwise, it just ain't happening. If you can get down there without pain and without discomfort then go for it. Pain is the indicator here of when you should stop. Just make sure you really stretch so that you have the flexibility to get down that low and make sure that and start with lighter weight than you are used to so that you can gain strength in that range of motion. So....what does the Doctor say? I happen to train an orthopedic surgeon. Not just any orthopedic surgeon but one of the top in the country. He deals with a lot of pro athletes and gives a lot of lectures all around the world on various surgical procedures having to do with the knee and shoulder. I once had a discussion with him on this very topic, squat depth, and here is what he told me when I showed him how deep on squat......man, why do you guys do that? Why do you go so low? Can I repair your quad tendon when it rips form the bone? So I asked him why he thought this was bad? I always thought it was okay for the knees to squat this deep. He told me that going that deep (I was going ass to the floor, my butt was touching my calves) is going to stretch the quad tendon over time. Once a tendon gets stretched it never regains that elasticity, like a muscle does, opening it up to injury. I understand that. So I then said, well, if I don't go that low it just doesn't count. And he just shook his head and said, C'mon, how long do you want to be doing this? your whole life right? What is wrong with sinking it down just past parallel, a legal squat, and being satisfied with that. It is much safer in my opinion and you will be able to squat for a heck of a lot longer. So there you have it. You be the judge. In my opinion, if you come in my gym and you don't break parallel you are going to hear about it though....lol. Next month we begin a series on olympic lifting (specifically the Clean) so stay tuned. ..................................................................................................................................................................  Top Website Review - Fitchics.com by David Gill Fitchics.com I know what you are thinking…………………no it’s not a porn site. Only open for a few weeks now, www.fitchics.com, is THE place to be for women. They are open for business and devoted to women. Their slogan: “Fitness discussion for women by women - for the novice, enthusiast and competitor” says it all. Don’t let it fool you by only being open for a short time. The brainstorm of Newgirl and Halo, Fitchics is a wealth of knowledge for women. Whether you have a cycle question, diet question or exercise question, they have a forum for everything. These women have been on other boards for several years now lending their advice and expertise. These women genuinely have the interest of you the member, at heart. You won’t find a better group of women to be friends with. This board is a place for woman without the normal hassles of other boards. Women are free to discuss things freely away from most men. There are some male members, some are husbands and a few other board owners. It is more like family than anything. Note: This is an invite only message board to help keep it private for females, so you will have to click the contact us link (located at the bottom of the site) and ask to be a member. This is a chance to get in on a new board and share your knowledge. Stop by introduce yourself and say hello. I think you will like what you see. ..................................................................................................................................................................  Top Healthy Recipe Spicy Chicken Burritos Ingrediants 2 boneless, skinless chicken breasts 1 (4 oz) can tomato sauce 1/4 cup salsa 1 (1.25 oz) packet taco seasoning 1 tsp ground cumin 2 cloves garlic, minced 1 tsp chili powder 4 Mission low-carb tortillas Hot sauce to taste Directions Place the chicken breasts, tomato sauce, salsa, taco seasoning, cumin, garlic, and chili powder into a large skillet. Bring the liquid to a boil, cover, and allow to simmer for 15 minutes. When the meat is cooked, use a fork to pull it apart into thin strings. Re-cover and allow to cook for another 5 to 10 minutes. Add a quarter of the mixture to a tortilla, top with hot sauce - if you need it - and eat. Makes 4 burritos. Nutrition Facts Per serving (2 burritos) 334 calories 31 g protein 40 g carbs 5 g fat ..................................................................................................................................................................  Top Free eBook Download Sample version of Will Brink's Top Selling eBook Muscle Building Nutrition Muscle Building Nutrition  www.musclebuildingnutrition.com - A complete guide bodybuilding supplements and eating to gain lean muscle Full table of contents Full introduction Anabolic Nutrition explained Bodybuilding supplements overview Sample supplement review and more... click here to download... ..................................................................................................................................................................  Top Site Sponsors ..................................................................................................................................................................  Top IronMagazine.com - Bodybuilding & Fitness Magazine IronMagazineForums.com - Bodybuilding & Fitness Community IronMagLabs.com - Bodybuilding Supplements