In this month's issue...
 Editor's Note - by Robert DiMaggio
E-Book - Burn the Fat, Feed the Muscle
New Articles - Training, Diet & Nutrition
Featured Website - Ag-Guys.com
Monthly Article - 10 Most Outrageous Exercises
Expert Q & A - by Tom Venuto, Anthony Ellis & Lee Hayward
Merchandise - IronMagLabs Anabolic-Matrix Rx™
Marc's Fitness Zone - Should You Avoid All Fats?
Site Sponsors- Please visit!
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Editor's Note
Hello Fellow Bodybuilders & Fitness Enthusiasts,
We are building an extensive database of all time best pro bodybuilders in our photo gallery,
be sure to
check it out here: Photo Gallery
We have a new sponsor at IronMagazine...Muscle Morphism! Please be sure to check out their website:
www.MuscleMorphism.com
We have another jam packed newsletter with great content, so read on...
Yours in Fitness,
Robert DiMaggio - Owner/President
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Featured E-Book
Burn the Fat, Feed the Muscle - by Tom Venuto
You're about to discover what might be the most powerful fat loss system ever developed.
It's the same system fitness models and bodybuilders use to reach single digit body fat levels and achieve rock-hard muscle definition that makes them look like walking anatomy charts.
If you would like to learn how to lose body fat permanently... even in your mushiest spots... without drugs, without supplements and without screwing up your metabolism, then this will be the most important report you will ever read. I guarantee it and I've got the results to prove it!
click here for your free ebook!
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March Articles
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Featured
AG-Guys carries all of your research chemical needs. Unlike other fly by night sites or ones that started up last week, AG-Guys have been in business for three years.
"J" at AG- guys took it over about 1 1/2 years ago, and basically runs a top notch operation.
They hope to earn your business by continuing to provide top quality products at fantastic prices, as well as the best customer service in the industry.
They use high-quality European products rather than low-grade Chinese compounds.
Give www.ag-guys.com a try and you will be impressed and you will help support IronMagazine at the same time.
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Monthly Article
10 Most Outrageous Exercises
By Nick Nilsson
In the course of my experience working and training in gyms, I’ve seen people doing some incredibly "interesting" exercises. Unfortunately, it’s usually because these people have not been properly instructed in exercise technique.
Here are some of the top winners. Remember, these are actual exercises that I’ve seen people do. I made the names of the exercises up to match the lunacy of how they look.
DO NOT TRY THESE AT HOME! OR AT THE GYM! OR ANYWHERE!!!
1. Dumbell Hair Combs - Start by holding a dumbell in front of you. Do a front raise with it then whip the dumbell back and over the top of your head like you’re combing your hair with it. Make sure to just miss your skull.
2. Hog-tied Face-Rubs - Lie on your stomach on the floor. Grasp your ankles behind your back and rub your face back and forth on the ground repeatedly. Continue until you’ve had enough.
3. Abdominal Earthquakes - Lie on the floor on your back in the classic start position of a crunch. Now yank as hard as you can on the back of your head up and down and thrash your legs around in the air like you’re fending off starving dogs. This evidently works your abs. You will resemble Jello that has just been dropped on the floor. Your face should be as red as a tomato by the time you’re done.
4. The Arm Wrecker - Do one cheating, momentum-filled rep of an arm exercise with ridiculously heavy weight then swing your arms around as fast as you can in a circle to get blood to the muscle. This technique will either help your arm grow or will smack the person waiting to use the machine/weights next.
5. Pelvic Demolisher - Stand with your fingers interlocked behind your head. Do a pelvic thrust forward and drop your spinal column down and backwards about 6 inches. This exercise is best done in front of a large group of people.
6. Dumbell Doggy Digs - Bend over at the waist so that your back is rounded completely over like an arch. Your legs should be completely straight and locked out. You should look like you are trying hard to touch your toes but not really succeeding. Hold two dumbells down at arms-length. Now spin them round and round repeatedly just off the floor so that you resemble a dog digging a hole.
7. Pec Rockets - Set the pec deck machine with far too much weight for you to handle safely. Make sure you are very sweaty and slippery before attempting this one. First, use your entire bodyweight to get one arm pad up to the front. Then, throw yourself at the other one to get it to the front. Hold them there for a half-second then get shot four feet out across the floor as you squirt from the machine like a greased banana.
8. Rush-Hour Bench Press - This exercise is done on the vertical seated chest press machine that has a foot pedal to help raise the weight to the starting position. Use this pedal at the bottom of every single rep to bounce the weight back up. Your footwork will resemble that of someone in rush-hour traffic going from 0 to 60 to 0 every 3 seconds.
9. Close-Grip, Behind-The-Neck Shoulder Press - Sit in a shoulder press station, gripping the bar overhead with about 6 inches between your hands. Bring the bar down directly behind your head. Be sure to lean forward 45 degrees and round your back over so that your shoulder joints and lower back each get their fair share of trauma.
10. C.P.R. Bench Press - Start by loading your safe maximum bench press weight onto the bar. Now add 20 more pounds just to be safer. Have your spotter lift the bar off the rack for you. Lower it 2 inches on your own power then allow it to drop and cave in your rib cage. Be sure your spotter is a strong deadlifter before attempting this exercise as you will need them to pull the bar off you at the bottom of every rep. When your spotter has pulled the bar off you after the first rep and is trying to put it back on the racks, yell out "I’ve got six more reps!"
Remember that this is just a small sample of things I have actually seen people doing. Please be sure when you do your exercises that you take the time to learn proper form and, if you do see someone performing an exercise that is potentially harmful, tactfully assist them.
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Expert Q & A
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Marc David's Fitness Zone
Should You Avoid All Fats?
You have no idea that avoiding all fats is serious mistake. All fats are not created equal.
In fact, if you were to avoid them entirely you'd not only slow down on losing weight (assuming that is your goal; you didn't say) but you'd be in worse health! While it sounds confusing it's not. Fats are a complex subject but I hope that in the next 2 minutes you'll have a much better understanding of the importance in your diet.
Let's talk fat!
There are two main kinds of fat:
1. Good fats (essential fat, essential fatty acid) 2. Bad fats (processing methods, hydrogenation, damaged good fats)
Four sources of good fats:
1. Green vegetables (but in very small amounts)
2. Seeds and nuts (combinations of flax, sunflower, sesame to get the correct mixtures of Omega-3 and Omega-6)
3. High fat, cold water fish such as sardines, salmon, trout, herring, and mackerel
4. Oils made with health in mind: pressed from organically grown seeds
You hear a lot about the bad fats and all the problems associated with them but you also need to know about the good fats and the benefits from them. The main concept you want to take away from this section is all fats are not created equal. You want to get more of the good fats from sources like fish, nuts and some oils (combinations are always the best thing). Eliminating all fats is actually unhealthy. A zero fat diet is not recommended. One health nutritional professional once said that clients who came to him boasting that they only ate 10-15 g of fat per day. But they were in the office because they were not losing any weight. A diet void of all fats is not good. You should not avoid all fats.
When unsaturated vegetable oils are manufactured into solid form, they turn into trans fats. Processing can damage natural fats and make them toxic. Hydrogenation, which is used to turn oils into margarine, shortening, or partially hydrogenated vegetable oil, produces trans fatty acids. Trans fats are found in hundreds of processed foods, usually to protect against spoiling and to enhance flavor. You should AVOID trans fats as much as possible (there are no health benefits here).
Truthfully, trans fats are even worse for the cardiovascular system then saturated fats. There are conservative estimates that 30,000 premature deaths from heart disease every year in the United States are linked to trans fats. Other studies show that trans fats drive up the body’s LDL, the bad cholesterol, even faster then saturated fats. High levels of cholesterol have been linked to heart disease and stroke.
You should have a diet that is moderate in saturated fats (a nice steak is okay every so often). But avoid them entirely? No. You'll find some saturated fats in all fats including the essential fatty acids. The more saturated fats you eat the more essential fats you'll need to eat to combat the effects. There’s no real reason to be obsessed about them but that’s not an excuse to eat more of them.
Most of the scientific community will still recommend a diet low to moderate in saturated fats. Diets high in fat, particularly saturated fat, may promote a variety of diseases. Therefore, saturated fats and trans fats are the only fats that you should strive to eliminate from your diet.
Interesting Fact:
* Bodybuilders can eat more saturated fats then a sedentary person because the body can burn saturated fats for energy.
What Are Essential Fatty Acids (EFA)?
EFAs = Essential Fatty Acids are substances from fats that must be provided by foods because the body cannot make them, and yet must have them for health. EFAs exist in two families: omega-3 and omega-6.
According to the above definition of essential, there are only two essential fats (technically called essential fatty acids or EFAs). One is the omega 3 EFA, called alpha- linolenic acid. The other, the omega 6 EFA, is known as linoleic acid.
Certain fats are defined as 'essential' because:
1. The body cannot make them;
2. They are required for normal cell, tissue, gland, and organ function, for health, and for life;
3. They must be provided from outside the body, through food or supplements;
4. They can come only from fats (hence fat-free diets cannot supply them);
5. Their absence from the diet will eventually kill;
6. Deficiency results in progressive deterioration, can lead to death;
7. Return of essential fatty acids to a deficient diet reverses the symptoms of deficiency and results in a return to health.
Most people do not get enough EFA’s in their diets, especially those who restrict themselves to a very low fat (any fat) type of diet. It’s rare that anybody is truly clinically deficient but such diets as a very low fat diet are clearly not going to provide optimal EFA’s.
Various types of oil blends, fish, seeds and green vegetables contain essential fatty acids. These “good fats” have a ton of great benefits to them. Getting enough of the good fats daily in your diet will actually do wonders to help you burn fat. Many sources recommend combinations of EFAs because of the Omega-3 and Omega-6.
For example, if you were to only get your essential fats from something like Flaxseed oil, there’s some research to suggest it’s not as beneficial as you might think because exclusive use of flax oil can lead to Omega-6 deficiency within 2-8 months! Furthermore, using CLA in conjunction with this might lead to deficiency of Omega-6 even sooner then just using flax oil alone.
All this really means is using oil blends and getting EFAs from various sources will help you achieve optimum levels of BOTH Omega-3 and Omega-6 complexes. I would recommend you don’t use flax oils exclusively but combine them with other EFA sources to balance any deficiencies.
Two of the many benefits to an EFA complex are:
1- Increase the metabolic rate
2- Help burn fat
There are several other benefits but in essence, what this says is that getting 15-20% of your good fats in your diet daily will actually increase your metabolic rate resulting in more fat loss!
Re-read that! Getting the optimal amount of good fats a day (15-20% of total calories) will actual enhance the metabolic reactions and result in more fat burn off.
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