Training Tips from Paul 'The Mauler' Lazenby.

As a guy who has competed at both weight training/strength sports and competitive fighting, I can say with authority that the two have some very important similarities that athletes in both arenas need to address if they want to attain success.

First of all, it is crucial that both the dedicated bodybuilder and the competitive fighter have an innate ability to push their own limits, or at least allow them to be pushed by a trainer. In bodybuilding, one is looking to force the body to carry muscle in a quantity and configuration that are not natural to it, while in fighting one is voluntarily placing themselves into a situation where a lack of performance can result in great bodily harm, or even death. In both cases, if the athlete does not have the willpower and ability to push themselves well beyond their normal, "God-given" limitations, then they are going to come up tragically short in the competitive arena, and end up being laughed off the platform or beaten down to the canvas. To put it bluntly, if you're going to wimp out in training then don't even bother trying to compete.

The second aspect (and probably the most tragically underemphasized) is DIET. I've met so many athletes who give minimal attention to what they're shovelling into their cake-holes, and yet they complain about not meeting their physique and/or performance goals. Your food is your fuel--if you pour grain alcohol into a Ferrari, it certainly isn't going to perform up to its potential, and your body is the same way. Whether you're looking to be a shredded beast or a killer in the ring, my advice is to have your diet professionally tailored. In every contest I ever competed in, no matter if it was strongman, powerlifting, MMA or Muay Thai, my performances were night-and-day different when my diet was on point.

And of course, there's the issue of supplementation. In different ways, both bodybuilders and pro fighters push their bodies to the absolute extreme and beyond. To both aid in the ability to do this and recover from the after-effects of training, a solid supplementation program is an absolute must. Sometimes there's one factor that separates winners from losers, and often that factor is the quality of the supplement line that the winner has added to a proper diet. That's why I've been a FUSION athlete for the past ten years, and that's why I've won three Canadian titles under the FUSION BODYBUILDING banner.

So follow those three simple rules--bust your ass, follow your diet and take your FUSION supps--and one day you too could find yourself standing atop the podium holding a trophy over your head, or wearing championship gold around your waist!

Train hard, good luck, and NEVER quit!!!



Paul "The Mauler" Lazenby
NFC Canadian Superheavyweight MMA Champion
3 time, Undisputed, Undefeated Canadian Superheavyweight Muay Thai Champion
Silver medalist, Canadian Jr. Powerlifting Championships
3rd Place, Canadian Strongman Championships
Stuntman/actor

FUSION Athlete Wins WBFF Hot Bod.

Wow, what a roll FUSION athlete Mark Wingson is on. After taking the second place trophy at the provinicals he rolled on up to the WBFF Hot Bod stage this past weekend and stole the show. Congratulations Mark!

Antioxidants & Food: Does it make a difference what you eat?

We all know that exercise triggers the generation and release of harmful oxidants that can damage your muscles, organs and DNA. It’s also well-known that eating itself generates harmful oxidants. But whereas the harmful oxidants generated from your normal diet are well-managed by your body, the harmful oxidants generated by exercise aren’t. Many experts think that the solution to exercise-generated harmful oxidants is eating.

To this end, many experts recommend consuming foods high in antioxidants – dark fruits, a wide variety of colored vegetables and more.

But does eating a lot of foods with a high total antioxidant capacity (TAC) really have any effect on traditional markers of antioxidant stress?

An Italian study found that it doesn’t matter much how high the level of antioxidants you consume is, but it does matter when you consume them and, most importantly, if your blood level is already sufficient when required.

So here’s your FUSION FACTOID: If you want to stop intra-workout muscle loss, make sure you’re armed to the gills with antioxidant-rich blood before you set foot in the gym. Coffee is a great source of antioxidants before working out, and it also gives you a major performance-enhancing boost, so take advantage of it. Finally, make sure you consume dark fruits and berries within four hours of your workout. This helps dramatically tone down inflammatory signals and helps speed you into the anabolic growth phase.

Source: Am J Clin Nutr. 2008;87:1290–7.

The Big Screen is Getting Crowded.

Rumour has it that Roland Kickinger is going to be steeping into Arnold’s sandals as the next Conan the Barbarian. Though Arnold had garnered some critical acclaim from his roles before Conan, notably a Golden Globe for New Male Star Of The Year for his role in Stay Hungry, it was Conan that truly was his breakout role. It looks like the role is going to give Roland the same opportunity, the question seems to be is he being cast to be Conan, or is he being cast to be Arnold? The parallels between Arnold and Roland and unquestionable. They were both born in Austria, and obviously they’re both bodybuilders. Roland played a T-800 Terminator in the most recent movie, the same model that Arnold made famous. In fact, Roland actually played Arnold in the biographical move See Arnold Run. On the other hand there aren’t that many other actors out there with the physique, or inversely, bodybuilders with the acting experience, to pull off the title role in a feature film. Roland has been acting for years, and while he may not have a Golden Globe for his role as Chip Rommel on Sun of the Beach (check out this clip, he talks after the catfight – you’re welcome > link: http://bit.ly/TpwRJ%20 ) it is acting experience. What other choices are there? A CGI Conan? A Hollywood actor buffing up to wear the loincloth? It’s not as if Jay Cutler is going to be asked to tone down his muffin-top hairdo and pick up a sword. So it’ll be interesting to see if Roland is the barbarian of choice, and if so how the Conan reboot will be approached. Regardless, you know I’m going to go see it. The question is how am I going to sneak my cooler full of chicken into the theatre?

Gaining Inspiration.

By all accounts FUSION athlete Lauriston Maloney is a well accomplished bodybuilder...he is huge. But even he finds it inspiring to watch the likes of Branch Warren step onstage with the hulking mass of a t-rex. I was there to witness this larger than life Texan raise the roof on a packed house at the Provincials this past weekend. Branch gave the crowd exactly what they came to see; muscle, and plenty of it. But aside from his freakish display, Branch proved to be a gentleman and a true ambassador to the sport of bodybuilding.

So, if you're feeling a little uninspired as of late, try hitting your local bodybuilding show and I bet you'll leave refocused and ready to take on new goals.

Here's is a pic of Lauriston meeting one of his idols.

Updated pic of FUSION athlete Dave Naugler.

It's always cool to see how much difference a week of dieting makes. Here's Dave looking like he's fine tuning his prep...looking more polished.

A Great Weekend For FUSION Athletes.

I attended the 2009 Provincial Championships in London Ontario this past weekend and what a great event. I feel like there is a new found energy in bodybuilding and looking at the crowd and quality of competitors confirms that feeling. A packed house and a great line up of athletes set the backdrop for two of FUSION's athletes to show off their hard work. At the end of the day Shannon Anstey and Mark Wingson both came away with some hardware. Mark claimed the second place position in his tough weight class while Shannon won convincingly in the middleweight division. Congratulations guys...time to eat!

Shannon Anstey, pictured below, is the newest FUSION BODYBUILDING athlete. Welcome aboard!

Taking on the Provincials...

I'd like to wish FUSION BODYBUILDING athlete Mark Wingson the best of luck as he takes the stage at the Provincials this weekend in London, Ontario. I've known Mark for 6 years and he has really made some great strides in his bodybuilding career. Kick some ass Mark!

This is the transformation Mark did for us last year.

The Next IFBB Pro?

Well, August 22nd is fast approaching and FUSION athlete Dave Naugler is deep into his contest prep. I've been talking to him almost daily and he's super focused and has his eye on the prize. Will Dave be the newest IFBB Pro?

Breakfast: Don't Skip It!

I can't believe we have to talk about this; but time and time again we find that people are choosing to skip breakfast. What?!

Breakfast – the meal many people usually skip because of a lack of time – is the most important meal of the day for getting you lean because it not only gets you started off right, but also is a winner when it comes to BMI – your body mass index.

Recent research has examined the relationship between eating breakfast and BMI values by comparing the results of nine controlled studies on both children and adults. The researchers found a consistent correlation between eating breakfast and having lower BMI values. While bodybuilders don’t typically fall into the BMI classification, the study is nonetheless applicable because the study found another connection: those who didn’t eat breakfast had higher BMI values and higher overall percentages of body fat – something that bodybuilders will want to avoid.

So here’s your FUSION FACTOID: Not only does breakfast get you started and give your body the nutrients it needs, but it also revs your metabolism into gear, giving you all-day calorie burning and preventing a slow metabolism and resulting BMI increases and body fat gain.

Source: Ashwell M. et al. Are people who regularly eat breakfast cereals slimmer than those who don’t? A systematic review of the evidence. British Nutrition Foundation Nutrition Bulletin. 2007;32:118–128.

FUSION Athlete Dave Naugler - D I A L I N G...

WWW.DAVENAUGLER.COM

New FUSION Athlete Site: Danziccardi.com

Here is the new site for FUSION athlete Dan Ziccardi.

Danziccardi.com

Finally an "average" person gets it.

Bodybuilding can be wearisome sometimes. Not the hours in the gym or the endless chicken breasts, though we all know that gets tiresome, what can really grind you down some days is all the judgment. Let’s face it, often the average person just doesn’t get bodybuilding. Go to the beach and you almost guaranteed a ‘he’s gross’ look. They think we’re all on ‘roids and are about to go into a rage, and our junk has shrunk to nothing. And man when you pull out the cooler, forget it. So nothing makes me more happy than reading this article about Stuart MacDonald, average guy from Michigan who makes a documentary about trying to look like the guys in the bodybuilding ads. What he found is it isn’t easy. MacDonald explains, “No one realizes how much dedication it takes to look like those guys (in the fitness ads)” he said. But what impressed me the most is MacDonald’s “revelation” that most of the guys don’t look that way all time and the toll hard dieting really takes, something anyone who has competed already knows. He said in the film: “But it’s getting scary how hard it is to get as lean as I need to get for that photograph to show you how hard it is to look like those people in those photographs. It’s a lie. It’s a complete lie. Nobody can live like that and eat like this. Nobody can do it and function.” So check the full article yourself at http://bit.ly/C44Xp and be sure to watch the trailer below.

WBFF Hot Bod - June 26th.

Paul Dillett is hosting the WBFF Hot Bod on June 26th at C-Lounge in Toronto. These physique parties are always a ton of fun; hope you can make it.

VIEW EVITE

Bodybuilder Turned Strongman.

I’ve known Jimmy Michaud for about 10 years; he has participated in our transformation program and has always amazed me as a bodybuilder. He totally embodies what the sport is about. He is focused, energetic and trains like a mad man. I never thought I’d see the day when he’d hang up his trunks and move on; but, every dog has his day. Having accomplished what he set out to as a bodybuilder, Jimmy felt like taking on a great new challenge: strongman competitions. I've been following his strongman journey and it would appear than Jimmy has made the transition with ease. Of course it’s all the hard work and bodybuilder-like dedication that makes it look easy, but he is going full-tilt and taking the strongman world by storm.

Congrats on all your success Jimmy…we’re proud of you!



You can also check out some of his videos posted on our Facebook group: www.bodybuildingculture.com

Berries For A Better Workout?

Eating fruit is good for you, but many of us worry that eating sugary fruit will make us fat. We can rest easy because when consumed in moderation, fruit won’t make us fat – it will only power our workouts and build muscle. And how!

New research shows that eating a mix of dark fruit berries twice daily not only helps trigger muscle growth by combating and crushing workout-induced harmful oxidants but also dramatically enhances cardiovascular capacity and performance, enhances oxygen and nutrient circulation and delivery to muscles, and ultimately leads to better cardio workouts and performance under the iron. Ultimately, then, the research shows that eating mixed berries can get you bigger and stronger faster!

Berries are best consumed two hours prior to your workout and again just before you go to bed at night. Consuming them in this fashion will protect you during your workout from harmful oxidants and will help offset the inflammatory effects of catabolism that occur during the course of the night between meals.

So here’s your FUSION FACTOID: Berries won’t make you fat. By eating moderate amounts of dark berries twice daily at the right times, you can offset the harmful effects of your workouts while simultaneously increasing all aspects of your performance, ultimately producing a better workout and accelerating your recovery and muscle growth!

Source: Am J Clin Nutr. 2008;87:323–31.

Dave Naugler...lookin' nasty!

FUSION athlete Dave Naugler is well on his way to coming in top form at this years Nationals in Vancouver. Here he is 10 weeks out...lookin' nasty!

Female Bodybuilder - Leah Wynne

I was in the gym this morning...taking care of business when I looked over and saw Leah Wynne performing cleans with the ferocity I’ve not seen on some of the most serious bodybuilders. For those of you who don’t know Leah, she’s a FUSION athlete who will be competing at the WBFF this season. She’ll be participating in a before and after shoot and will be featured on our transformation page.

This is a little of what to expect from her….totally impressive.

Dave Naugler...coming in strong!

Dave sent me this quick shot of his progression towards the Nationals in Vancouver.

Fat gain: Why it's so easy after leaning up.

As bodybuilders, we’ve all experienced rebound weight gain. After a long dieting-down phase or a contest, we “relax” a bit and take some much-needed rest, enjoying some of the foods that we’ve had to forgo for so long for the sake of our physiques. But have you ever wondered why it’s so easy – especially right after dieting down or a contest – to gain body fat back faster than ever before?

A study investigated this question by testing a group of male subjects and measured circulating hormone concentrations, including ketone bodies, free fatty acids (FFAs), insulin, leptin, glucose and cholecystokinin, as well as feelings of hunger. All measures were taken at the beginning and end of the clinical study.

Researchers found that after eight weeks on a weight-loss diet and one week on a weight-maintenance diet, subjects had changes in hormone signals that activate hunger. In other words, researchers found that the body ramps up its signals to the brain to eat. The body goes into “overdrive” mode, convincing the brain that it’s hungry. Additionally, researchers found that after a prolonged period of caloric deficit, the body ups its production and output of various fat-storing hormones.

So here’s your FUSION FACTOID: After dieting down or completing a contest, expect to be especially hungry, and expect to gain some body fat easily – it’s just how your body works. Just be sure to not overdo it: Don’t binge too much in the initial days following the end of the tough road. Realize that your hunger and body fat gain are the result of hormones that, with time, will normalize. Stay conscious and disciplined because, after all, whatever you eat, you’re going to have to go to the gym to burn it off. Be hungry for food, but even hungrier for results.

Source: Am J Clin Nutr. 2008;87:1238 – 46.

SHUT•EYE REVIEW

CLICK HERE

Always a fan...

I find it amazing that no matter how long I have been in the bodybuilding industry I still am a huge fan of the sport. I've been active in bodybuilding for almost 20 years and I still get jacked when my favourite athletes come to town. Everytime I see Paul Dillett I still get nostalgic, thinking of his posters on my bed room wall...wishing I could look like that. Bodybuilding is something that just gets into your bones...something that always seems to be on our minds...it's our life.

On the same note, FUSION athlete Lauriston Maloney is a very big dude...stand beside him and you'll see what I mean. Well, even he remains a huge fan of bodybuilding. Here he his getting a signed pic of the always popular Markus Ruhl.

Bodybuilding Worldwide

Sometimes it’s hard not to get too focused on the hype that is western bodybuilding. We all wait and watch for the big shows like the Olympia and the Arnold, then there are the thousands of small shows all over the US, Canada, Europe and Australia. Most of us have great gyms, access to as many supplements as we can afford, and food is just down at the grocery store. But what about the rest of the world? I find it fascinating when I hear of bodybuilding events in other places in the globe. Africa, Asia and the Middle East have bodybuilders too, and good ones if the pictures I’ve seen are any indication. As different as I imagine our worlds are, maybe it shouldn’t be surprising that those bodybuilders and organizations have some of the same challenges and issues that we have. You may have heard about the IFBB suspension [link: http://www.ifbbprofessionalleague.com/2007news/sarcev.htm] of the Asian Bodybuilding Federation back in April, for allowing several banned bodybuilders to compete, and just like here, Arnold is everyone’s hero. So really, I guess we’re all in the same bodybuilding boat no matter where we are.

Check out some of these links to bodybuilding stories and events from around the world:

Uganda’s Bob Classic Bodybuilding Championship. http://www.ntpowerhouse.com/index.php?page=376
Fiji’s Kimberly Blow Up Bodybuilding Championship. http://www.fijitimes.com/story.aspx?id=119744
The Mr. India Bodybuilding Championship http://www.youtube.com/watch?v=y_7rWtwRx7M
The Philippine Bodybuilding Alliance http://www.philbodybuilders.com/index.php?option=com_content&task=view&id=32&Itemid=33o
A USA Today story about Iraq bodybuilding. http://www.usatoday.com/news/world/iraq/2006-01-26-iraq-gyms_x.htm
A Washington Post article about bodybuilding in Afghanistan. http://www.washingtontimes.com/news/2007/jun/23/afghans-religious32about-bodybuilding/

Some great SUB•Q reviews; what do you think?

THE REVIEWS – CLICK HERE

New FUSION Transformations

Here are two new FUSION transformations. For a full view of their accomplishments you can visit our transformation page.

WBFF Workshops - Helping You Succeed

Paul Dillet's WBFF (http://www.wbffshows.com/) has quickly become the number one bodybuilding and fitness federation in Canada and it's easy to see why; THEY CARE! The WBFF team is doing everything they can to help you succeed. Here's a quick clip of the workshop they held in Calgary, Alberta.

Dave Naugler - 13 Weeks Out!

Carbs Making You Sick?

Bodybuilders need carbs – and lots of them – to get the energy needed to get big and strong. But that’s not all: Bodybuilders also need carbs to protect muscle tissue and protein from breaking down. Carbs not only supply energy but also are anti-catabolic.

But not all carbs are created equal. In fact, some might cost you muscle.

A study looked at the impact of carbohydrates on the cardiovascular system of young, lean, healthy test subjects. The subjects were given three meals in a random order, with each meal providing 50 grams of glucose, bread or pasta. Blood samples were then taken and analyzed zero, one, two, three and four hours after each carbohydrate-rich meal.

Researchers found that mega-increases in blood glucose “aggravate inflammatory processes in lean, young adults. This mechanism may help to explain relations between carbohydrates, glycemic index and the risk of chronic disease.”

So here’s your FUSION FACTOID: While it’s common to chug a high-glycemic-index carb drink following a tough workout, be sure to be precise. Take in only the exact amount of simple carbs you need to replenish glycogen stores and trigger the optimal insulin response. And avoid ingesting simple carbs at all other times of the day as much as possible. Not only will they make you fat, but they can make you sick as well and ultimately kill your muscle growth.

Source: Am J Clin Nutr. 2008;87:1188 –93.

Success for Team FUSION

What a weekend for Team FUSION! I wasn't around to see the action myself but when I arrived back to headquarters I was totally blow away to the success of our athletes. Alex Sami rocked his level two show with a 3rd place finish and Lauriston Maloney came in 3rd as well at his first ever bodybuilding show. As that wasn't enough excitement Darryl Fancey took 1st in the light-heavyweight class and overall title at Laura Binetti's show in Mississauga.

Way to go guys...congratulations to you all.

Do you think Darryl's a happy camper?

Cardio Can Come In Handy

Belgium is a land known for beer, chocolate and as the real inventors of french fries (which by the way they dip in mayo instead of ketchup,) so maybe it’s not such a surprise that their bodybuilders seem to need a little help. If you haven’t heard yet, this past weekend the National Amateur Body Building Association of Belgium had a little problem at their national competition. As a doping official came in through the front door, the 20 bodybuilders signed up to compete when out the back door. Can you just imaging 20 huge carb-deprived guys huffing a puffing down the street, leaving a trail of pro-tan footprints behind them? The Belgium NABBA has been plagued with steroid problems. Last year alone 22 of 29 competitors either tested positive for steroids or refused testing. This year the Belgium competition was moved north across the border into the Netherlands. I guess all the competitors felt pretty confident that doping officials would not be crossing the border with them. They guessed wrong. "This was the first time though we turned up in the Netherlands," doping official Hans Cooman told the Associated Press, "they must have felt safe out there." Competition organizers had no choice but to call the competition off.

Fatty Acids...For Muscle Building?

Essential fatty acids (EFAs) are critical for good health in general, but they’re especially important for building serious muscle. For this reason, it’s surprising that many bodybuilders – especially those newer to the iron game – aren’t taking EFA supplements daily. EFAs are important for good cell health, the production of testosterone and more.

A new study looked at the effects of consuming the EFAs for 12 weeks on human red blood cell fatty acid composition. In particular, researchers looked at the n-3 fatty acids. Scientists found that after just 12 weeks of EFA consumption, red blood cells were more robust than prior to supplementation. Red blood cells are important for bodybuilders for muscle building because you need plenty of red blood cells for the pump – that is, awesome in-gym stamina – to rapidly clear waste products generated from your workout away from your body and to accelerate your recovery via an increase in the delivery of oxygen and nutrients to your beat-up muscles.

So here’s your FUSION FACTOID: If you’re not taking an EFA product or eating enough fish, start now. You’ll not only stay healthy but also get stronger and bigger than ever and quite possibly have the best muscle-growth workouts of your life!

Source: Am J Clin Nutr. 2008;88:801–9.

Energy Drink Spoof; Not Far From The Truth

Lauriston Maloney in the Studio.

Today was a busy day in front of the lights for FUSION athlete Lauriston Maloney. He made the trip to the studio to do a photoshoot. He's been lifting hard and his muscle gains are very impressive. Here's a sneek-peek of what we'll be showcasing on our transformation page in the next few weeks.

The World's Shortest Bodybuilder

Whoever said bodybuilding was all about genetics was selling bodybuilders short, in fact, he was selling one bodybuilder in particular really, really, really short. I don't know if you've heard about him, but his name is Aditya 'Romeo' Dev and he's a 2 foot 9 inch tall, 20 lb, bodybuilder from India. Aditya's small stature is the result of being born with dwarfism. But that apparently hasn't stopped him in the gym. He has special 3 lbs dumbbells that he uses to shoulder press. He recently was brought to the attention of the world by England's Telegraph newspaper.
http://www.telegraph.co.uk/news/worldnews/1578443/Romeo-Dev-the-worlds-smallest-bodybuilder.html



Aditya's trainer, Ranjeet Pal, who is a family friend that runs a gym in his home town of Phagwara, says that Romeo has never let his size get in his way. "Romeo trains more or less the same as anyone else and he's much more determined," he said. Isn't this what bodybuilding is all about? The heart to put the time in to see result and end up with the best body you can despite what was given to you. Screw genetics - just lift.

Props For ZEUS

This is a note that came to me on Facebook; thought I'd share it.

Matthew Gwin
May 9 at 3:39am
hey man just wanna say that your zeus test booster was the best thing i had ever used to help put on some size. the first week was insane strength. i had more energy in the gym. the size i got people thought i was on a prohormone. i am a very big user of fusion supplements. amazing stuff man thanks.



To learn more go to www.testbooster.com

Can Caffeine Make You Fat?

Everyone knows that caffeine is a "wonder-drug" - taken pre-workout, it jacks up your energy levels and dramatically improves your in-gym performance. But did you know that caffeine also has a down side? It's true: recent research shows that caffeine may make you insulin-insensitive. That's bad news for bodybuilders.

Following a tough workout, your body has higher-than-normal levels of oxidants that can damage your muscles and organs. Also, immediately following a workout, your cortisol levels skyrocket as a response to exercise-induced inflammation. At this time stimulating insulin through the ingestion of a carbohydrate and protein drink mixture is the best recipe for keeping cortisol in check.

Unfortunately, caffeine can interfere with this process by making you insulin-insensitive - meaning: when taken with protein in a mixture, as part of a "low GI meal" pre-workout or post-workout meal, caffeine impairs your ability to manage your blood sugar levels. This is bad news because it can derail your recovery and your transition into the 5th phase of anabolism post-workout: the growth phase. By derailing your glucose metabolism, caffeine may also make you fat.

So here's your FUSION FACTOID: If you're going to use caffeine pre-workout to boost your in-gym performance, be sure to consume it on it's own at least one hour post your last meal. If you're going to consume it post-workout to reduce pain and speed recovery, consume it AFTER your glucose and protein drink mixture. In this way you can reap the benefits of this "wonder drug" without sabotaging your recovery.

- THE EDUCATED BODYBUILDER

Source: Am J Clin Nutr 2008;87:1254 – 61.

MONSTER LEGS - Dave Naugler 15 Weeks Out

Can you say S W O L E ? !

Dave 'Ballistic' Naugler on Arm Day

If you ever get a chance to see FUSION athlete Dave Naugler train, you'll know where he got the nickname 'Ballistic' from. Here he is, about 16 weeks out form the Canadian Nationals in Vancouver.

New AGENT•M Review

http://forum.bodybuilding.com/showpost.php?p=326117483&postcount=218

FUSION Athlete Darryl Fancey - 3 Weeks Out!

FUSION athlete Darryl Fancey dropped by the our headquarters today to pickup his supply of PURPLE•K and we couldn't help but get a sneak-peek at his pre-contest shape. He's three weeks out from the Laura Binetti show in Mississauga and it appears he is right on track.

Chris Breckenridge joins FUSION BODYBUILDING

FOR IMMEDIATE RELEASE

http://www.fusionbodybuilding.com/files/C_B_PressRelease.pdf

Come Tweet With Us

You can now find us on Twitter. Come follow us for quick FUSION updates and useful bodybuilding information.

http://twitter.com/avoidthehype

Another Way to Compete

I have the utmost respect and admiration for anyone who decides to step on the competitive bodybuilding stage. It really is one of the hardest things to do. Just the thought of my family and friends seeing m in a Speedo-like suite is a little un-nerving. Well, there’s another way to compete. The OBF is a federation that now allows people to show their stuff in a competitive environment, but this stage is virtual. Check it out: www.onlinebodybuildingfederation.com

FUSION's Barry Antoniow continued his winning streak with his 5th Canadian Bench Press Title

OTTAWA, Canada -- Ontario's Barry Antoniow continued his winning streak with his 5th Canadian Bench Press Title. This year Barry decided to go up a weight class for more competition. Weighing in at 86kg for the 90 kg weight class, Barry ate well and ensured that he peaked his supplement intake the night before to make sure that his body was not missing anything.

Barry was defending his championship title and opened his lifting with a easy 205kgs (451 lbs), jumped to 227.5kg (501 lbs) and went for the Canadian record of 253 kg (556.6 lbs), “I had benched this on more than 20 separate occasions in the gym. But not today!”

None of Barry's competitors in Canada have really pushed him in competition. Barry, who has been involved in three International competitions in the past, knows that bigger competitions draw bigger lifts out of him. So he plans on a good battle in Europe, with his future plans including going to the World Bench Press Championship in Hamm Luxemburg May 2009.

Barry has noticed a difference with this year's training and has contributed many of his gains on a strict diet, focused periodized training and FUSION BODYBUILDING supplements. With the generous supplement sponsorship from FUSION he did not ration or skimp on the supplements this year and it has definitely paid off.

"My recovery, strength increase and maintaining my peak was very noticeable and I attribute this to hard work and smart supplement choices. Last year I did not maximize the full potential of the combination of training and timed supplements, often skimping on servings.” observed Antoniow. "That can happen with a lot of new lifters. Things are fine in the first year but if you have poor training and nutrition, over training can result in diminished gains."

"FUSION BODYBUILDING supplements…. you know when you are taking them because you can feel them at work! Having a company like FUSION stand beside you, support you and believe in your convictions is a positive influence on my gold medals." said Antoniow.

The 2009 World Bench Press Championship is the qualifying opportunity for Antoniow to secure a berth at the 2010 Arnold Classic Pro Bench Press Competition.

For more information:
Barry Antoniow
Canadian Bench Press
TeamBantoniow@hotmail.com
Mobile: +1 613 222 6374
http://www.ottawastrong.com/

This is Barry on the right, at the Arnold Classic having a little fun.

Dave Naugler - 17 weeks out

This pic is of FUSION athlete Dave Naugler, 17 weeks away from hitting the national stage in Vancouver, BC. Be sure to check back often as we'll be updating his progression. www.davenaugler.com

Great Testimonial

This is an email we recieved this morning, I thought I'd share it:

"hey im emailing because i just purchased your fubar/subq/purple k. i have used purple k 3 times now, going on 4 and so far its the best creatine ive ever used. fubar and subq r both new products to me. since purple k was so beneficial to me i decided to try some of your other products. today i used fubar for the first time and i absolutely loved it, better than any other pre workout shake or pill ive used." - Andrew Mueller

COOL

It's always cool when we get pix like this. Here is long time FUSION athlete Paul Lazenby with 'Stone Cold' Steve Austin. Paul's a trooper....FUSION hat and all.

We've been sponsoring Paul for 10 years now, I met him in Vancouver and he immediately made and impression on me. Since that time he's really gotten into the acting and stunt game. Everytime I chat with him he's talking about partying with Vin Diesel or throwing Ashton Kutcher around. If you've ever seen 'The Butterfly Effect', Paul is one of the inmates with the blond hair.....we laughed about his part in this movie. If you've seen it you'll know what I mean :-) Here's his site: www.paullazenby.com



- THE EDUCATED BODYBUILDER

Davenaugler.com

I’ve been in this bodybuilding game for a while now - thirteen years or so. I’ve had a chance to meet a lot of very cool people. From the world’s top –level bodybuilders to the entry level single moms who are looking to make a change in their life…every one has their own unique story. Well, 3 years ago FUSION had the chance to sponsor Dave Naugler and his story is a great one. I encourage you to have a look at his site and really get to learn about one of Canada’s best bodybuilders. Send him a message; let him know what you think.

www.davenaugler.com




- THE EDUCATED BODYBUILDER

The WBFF

Wow, it seems like only a short time ago I was sitting with Paul Dillett while he told me about his plans. A grand vision to build a federation that would take bodybuilding competitions down a different road. Enter the WBFF. Two years and several shows later the WBFF has risen to host the best produced bodybuilding shows in the world. The first time you walk into the WBFF arena you know you're about to witness something special. The next show is on July 4th in Calgary, Alberta...I suggest you go.

www.wbffshows.com



- THE EDUCATED BODYBUILDER

The case for limiting soy: You simply don't use it

We’ve heard for years that soy protein isn’t ideal for male bodybuilders – not only that it’s often “incomplete” but also that it may have potent hormonal effects similar to estrogen, and that soy consumption may lead to lower testosterone levels and estrogenic effects. While the scientific evidence has shown that ingested soy protein does in fact not produce these effects, the debate still rages in some circles, with some experts recommending that male bodybuilders avoid ingesting soy protein altogether.

A new study on soy protein derived from wheat gives us another reason to limit our soy intake: Your body simply might not use it.

The study examined the retention of consumed wheat-derived soy protein, both before ingesting other forms of protein and afterward, in order to measure the effects of a high-protein diet on soy protein retention and utilization. The researchers found that when protein from other sources was eaten prior to ingesting soy protein, soy protein utilization and nitrogen retention was reduced dramatically.

So here’s your FUSION FACTOID: Although you shouldn’t avoid soy protein on the basis of possible hormonal issues, you should limit its consumption if you’re already eating a lot of protein from other sources. In the presence of these other types of protein, your body shies away from using soy protein in favor of the other kinds, so it becomes of limited benefit for muscle building.

- The Educated Bodybuilder

Source: Am J Clin Nutr. 2008;87:666–78.

Working Out in the Heat

If you’ve ever worked out in a hot gym – indoors or out – you know that your workouts are different when it’s hot. You rest more often, get tired more easily and sweat a lot. You also know that it can kill your working intensity and, by extension, your muscle growth.

So what can you do? Researchers have the answer.

To overcome the effects of heat on your thermoregulation – your core body temperature – you can take specific measures: heat acclimation and nutritional intervention.

Regarding heat acclimation, researchers recommend working your way “into” the heat – not working with your usual intensity and volume, but starting with lighter weights, more sets at a higher volume and increasing your intra-workout rest times. By gradually building intensity into your workout as it progresses, you prevent early workout performance breakdown.

The most effective nutritional intervention is, as always, fluid replacement – and fluid drinks containing few calories and moderate amounts of glucose and sodium are best.

So here’s your FUSION FACTOID: When you’re working in the heat – indoors or out – you have to adapt. Don’t just jump in and train like normal because you’ll get tired in a hurry. Instead, work your way into the heat, listening to your body as you continue to work. And, drink plenty of fluids to offset your fluid loss from sweating. Make sure your drink is light and contains not just glucose but also sodium – a key electrolyte. Nothing will help take away the effects of heat altogether, but these two protocols will ensure you get the best bang for your buck!

- FUSION Research Team
www.fusionbodybuilding.com


Source: Wendt, et al. Thermoregulation during exercise in the heat. Sports Med. 2007;37(8):669-682.

Got Back Pain? Work It Out!

If you work out with the kind of intensity needed to build huge, strong muscles, you’ve probably had back pain at least once – after a set of heavy squats, deadlifts or barbell rows, for example. Usually, the advice is to rest until you feel better, but this may not be always best. Sometimes rest isn’t the best medicine.

Researchers have discovered that a great majority of people who get back pain get better sooner by continuing to work out hard on the rest of their body parts while also taking care to work around their back pain and going easier on their back workouts.

So here’s your FUSION FACTOID: When you get back pain, get back into the gym! Research proves that people who keep working get better faster – working out hard will stimulate your body to heal while keeping you big and strong!

- FUSION Research Team
www.fusionbodybuilding.com

Source: May S et al. Stabilisation exercises for low back pain: a systematic review. Physiotherapy. 2008;94:179–189.

Can flat feet get you injured?

A lot of bodybuilders have flat feet – poorly formed arches – and this can affect balance, weight distribution, spine health and, ultimately, your performance in the gym. Fact is, with flat feet, your balance is out of whack and your body isn’t correctly distributing the weights you’re using to the muscles. Translation? Your muscles can’t handle the forces generated from your workout because of improper force distribution. You could get injured.

Researchers have reviewed the existing research and have found that by getting orthotics, you could notice dramatic results, with a massive decrease in your risk of getting injured. Here’s what the researchers said, in their own words:

Orthotics ... have moderate to large beneficial effects in treating and preventing plantar fasciitis and posterior tibial stress fractures, and small to moderate effects in treating patellofemoral pain syndrome.

So here’s your FUSION FACTOID: If you have flat feet, chances are you’re not working out as well as you could be, and your flat feet might even get you injured. So consider getting a checkup and, if you need them, getting orthotics to correct your balance. They’ll not only help make your workouts better but also help keep you in the gym and off the sidelines!

- FUSION Research Team
www.fusionbodybuilding.com


Source: Hume, et al. Effectiveness of foot orthoses for treatment and prevention of lower limb injuries. Sports Med. 2008;38(9):759-779.

Bodybuilding: It's a blood sport - but what about your brain?

It’s well-known that a hard workout gets your circulation going. It gets your blood pumping and increases oxygen and nutrient-rich blood to your muscles, especially after a hard and heavy set of squats, bench press or deadlifts. Let’s face it: Blood flow to your muscles is critical for growth. You want blood – lots of it – and the pump is your surefire sign that your work is paying off.

But what about your brain? As much as bodybuilding is a blood sport for your muscles, so too is it a blood sport for your brain.

It used to be thought that your brain received a steady and constant volume of blood delivery, whether you were working out or not. Not so. A new study shows that your brain gets more blood during exercise, and that study participants reported a weakening of the mind-muscle connection near the end of their workouts – the point at which blood delivery to the brain began to decline, as measured by scientists.

So here’s your FUSION FACTOID: Bodybuilding is a blood sport – for both your muscles and your mind. To get your brain in the game, work for the pump. Not only will your muscles work better and will you be stronger, but you’ll get your mind into every last repetition.

- FUSION Research Team
www.fusionbodybuilding.com


Source: Querido JS, et al. Regulation of cerebral blood flow during exercise. Sports Med. 2007;37(9):765-782.

Caffeine - it works better the more you train!

Bodybuilders know that adrenaline and noradrenaline are critical for having the energy needed to bust through a hard training session that builds maximum muscle. While a hard workout itself stimulates and triggers the release of these important energy hormones, sometimes it isn’t enough. That’s why supplementation is important – it can take your energy to the next level and make the difference between an OK workout and an explosive muscle-building session for the history books.

Caffeine stimulates adrenaline and noradrenaline release and dramatically increases your energy levels – but new science shows that not every bodybuilder responds equally to it. It turns out that men respond faster and to a greater degree than women do, and also that caffeine has more of an immediate and powerful effect with more training experience and a higher conditioning level.

So here’s your FUSION FACTOID: No matter whether you’re a male or female bodybuilder, the key to getting the maximum response from caffeine – the key to making it really shine – is hard, consistent work. Be sure to never miss a workout and to always push your conditioning and muscle growth to the next level. By pushing yourself that little extra bit in every workout, caffeine will work that much better and ultimately help push you over the top.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Hassane Z, et al. Catecholamines and the effects of exercise, training and gender. Sports Med. 2008;38(5):401-423.

Recovery...Get Into It

It’s really easy to “get into” muscle growth – work out hard and stay dedicated, and the muscle will come, right? Maybe, but it’s not that simple.

While many bodybuilders have no problem training all-out, many don’t give recovery the respect it’s due. But the fact is, working out builds muscle, but it can also hurt you – for days after you’re out of the gym.

A new study by Greek researchers examined the effects of a hard workout on oxidant levels and the effects of oxidant activity on lipids, proteins and DNA. Researchers found that a hard workout increases the oxidation of fatty acids (lipids) and proteins and increases damage to your DNA. This is well-established, so this study confirmed what we already know. But researchers also found something else: A hard workout also causes oxidative damage to your muscles – regardless of fiber type – and this damage can persist for days after you’ve gone all-out.

So here’s your FUSION FACTOID: If you want to grow, you’ve got to “get into” recovery. Make it a habit and a priority. Immediately after going all-out, give your body the good stuff – proteins, fats and carbohydrates – and drink plenty of water. And keep it up, because it can take days – not hours – to recover from a single workout. Finally, don’t be afraid to step back and take it a little easy from time to time. Sometimes your best growth can come from doing nothing at all – especially if you train all-out all of the time!

- FUSION Research Team
www.fusionbodybuilding.com


Source: Nikolaidis MG et al. The effect of muscle-damaging exercise on blood and skeletal muscle oxidative stress magnitude and time-course considerations. Sports Med. 2008; 38(7):579-606.

Maximum Power...

When it comes to muscle growth, nothing is more important than power. But have you ever wondered just how strong your muscles are? In other words, how much you can lift to hit your maximum power threshold, driving your muscle growth even further? Now you can find out.

Scientists investigating the relationship between load and muscle power output had 55 males and 48 females do power movements such as squats and bench press at various percentages of their one-repetition maximum lift (1-RM). After crunching the numbers, researchers found that the optimal muscle output range is between 50 and 70 percent of 1-RM. Further, they found that the optimal load during the “acceleration phase” – when you’re pushing up the weight – appears to be more important for muscle growth than any other phase of the exercise movement. Applying the optimal load during this phase is the key to muscle and strength. In other words, power counts!

At the conclusion of the study, researchers made it clear: “Based on these results, we suggest that the load to be lifted should not be based on 1-RM but should be based on the relationship between the 1-RM, the maximum power output, and the speed of movement.”

So here’s your FUSION FACTOID: Powerful muscles are big muscles that just keep getting bigger. If you want to get stronger, it’s simple ­– calculate your 1-RM, and then focus on perfecting your speed and power output during the “acceleration phase.”

- FUSION Research Team
www.fusionbodybuilding.com


Source: Jandacka D & Vaverka F. A regression model to determine load for maximum poweroutput. Sports Biomechanics. 2008;7(3):361­–371.

BACK PAIN...

If you work out hard – if you hit the gym with the kind of gusto and ferocity that builds real muscle – chances are you do squats and deadlifts. And chances are that you’ve gotten back pain in the past, or you’re going to.

Naturally, there are treatment options for the severest of back pain, including physiotherapy, massage therapy and chiropractic treatments. If it gets too bad, sometimes surgery is needed. But there’s another option, and it’s one that many personal trainers tout as superior to most other non-surgical methods: stabilization exercises.

A study examining the effects of stabilization exercises on low back pain reviewed the existing research – 18 studies in total. It found some evidence favoring using stabilization exercises for chronic back pain, but not much showing that they were superior to conventional medical treatments.

So here’s your FUSION FACTOID: If you work out hard, your back is probably going to get sore, so use every tool you can to treat it. Do stabilization exercises along with whatever conventional treatments your doctor recommends. By doing this, you’ll say goodbye to the pain and be back in the gym faster than ever!

- FUSION Research Team
www.fusionbodybuilding.com

Source: May S, et al. Stabilization exercises for low back pain: a systematic review. Physiotherapy. 2008;94:179-189.

Who Are You Talking To?

We’ve all seen him: the guy at the gym who goes there more for a social gathering than a workout. And we’ve all seen his physique, the one that looks the same year after year – the same size, the same conditioning. While he does a lot of talking, he doesn’t do much working, so he doesn’t grow. No surprise there.

But if you go to the gym, research shows that you should be talking ­– to yourself.

A study has examined the effects of “self-talk” on exercise performance and found that although talking to yourself during exercise doesn’t produce overly dramatic effects, the results are pretty impressive. By talking to yourself, the scientists say, you give yourself time to take stock of your workout and how you feel, and to better concentrate and direct your efforts for that next gut-busting set. In short, talking to yourself and getting yourself “in the zone” really does improve your exercise performance.

So here’s your FUSION FACTOID: Avoid Mr. or Mrs. Loose Lips and talk to yourself instead. Although talking to others can be fun, you’re most interested in building muscle, and by talking to yourself, you can build more of it.

- FUSION Research Team
www.fusionbodybuilding.com


Source: Gibson ASC, et al. The role of self-talk in the awareness of physiological state and physical performance. Sports Med. 2007;37(12):1029-1044.

Stretch and Grow?

Experts have long preached about the virtues of stretching. It keeps you strong, limber, flexible and injury-free, and can even cause you to grow more muscle.

While there’s no doubt that stretching is essential for bodybuilders, some experts have taken this one step further, claiming that by stretching, you can selectively recruit and activate specific kinds of muscle fibers – especially the white, fast-twitch muscle fibers that get you huge and strong in a hurry. But is this true? Can stretching really activate these specific fibers more than others?

Not really – and now we have proof.

A study examined the effects of stretching on the activation and stimulation of both fast-twitch and slow-twitch muscle fibers. The researchers found that rather than triggering fast-twitch muscle fibers specifically, stretching was more general in nature, equally affecting the activation of both fast-twitch and slow-twitch muscle fibers.

So, here’s your FUSION FACTOID: While there’s no doubt that stretching is extremely beneficial and can keep you limber, flexible, functional and injury-free, the science proves stretching can’t activate one specific muscle fiber type to trigger growth.


- FUSION Research Team
www.fusionbodybuilding.com


Source: Chalmers, Gordon. Can fast-twitch muscle fibres be selectively recruited during lengthening contractions? Review and applications to sport movements. Sports Biomechanics. January 2008;7(1):137–157.

Still Working Out at a Crappy Gym?

Bodybuilders love to keep it “hardcore” ­– hard, heavy and growing. Let’s face it: Muscle is all that matters, right? Yes. And, working out in a “hardcore” gym like the pros of old, with well-used equipment, will get you huge fast, right? Not quite.

A new study by researchers in California showed that while barbells and dumbbells are balanced when new and therefore can move in space correctly, stimulating correct muscle growth, old, well-used equipment undergoes continuous microchanges. This can result in unequal total weight distribution, meaning that one end of the barbell or dumbbell can be heavier than the other. This can lead to incorrect and unbalanced movement, ultimately leading to incorrect and unbalanced muscle growth, and possibly injury over time.

So here’s your FUSION FACTOID: Muscle growth is job number one, so get into the best-equipped and best-maintained gym your money can buy. The equipment might not be as old as bodybuilding itself, but it will be balanced, more effective and far better at getting you huge in a hurry!

- FUSION Research Team
www.fusionbodybuilding.com


Source: Chiu, et al. The influence of deformation on barbell mechanics during the clean pull. Sports Biomechanics. May 2008; 7(2): 260–273.

This Is Your Body On Cow Protein

Supplement makers are always looking for an edge - always looking for new ways to get your attention and your supplement dollars. To this end they are constantly innovating and developing their products, and are always searching for new ingredients to fuel your growth.

In the past several years, some companies have stumbled upon Bovine lactoferrin - a specialized cow protein found in cows milk that is supposed to have antibacterial power. Naturally, bodybuilders have been skeptical - and this ingredient hasn't really caught on. All of that may change, because new science shows that this stuff actually works - and works well!

A study appearing in Nutrition Research has found that taking Bovine lactoferrin by mouth can actually keep your immune system strong by not only killing opportunistic bacteria - like those that hang around in-wait when you're over-trained - but it can also protect your muscles by powerfully killing off harmful oxidants and free radicals that keep you inflamed and stunt your muscle growth.

So here's your FUSION FACTOID: It turns out that cow protein is good for you after all - and we're not just talking about meat or milk. Specialized cow proteins - Bovine lactoferrin - can keep you healthy, keep you training and, ultimately, keep you on the road to Muscletown!

- FUSION Research Team
www.fusionbodybuilding.com


Source: Ann M. Mulder, et al. Bovine lactoferrin supplementation supports immune and antioxidant status in healthy human males. Nutrition Research 28 (2008) 583 – 589.

Protect Your Liver: Avoid Processed Dietary Oils...

We hear all the time that we should avoid processed foods, instead opting for healthy “clean” options that are straight from nature – fresh fruits and vegetables, complex grains and carbohydrates, and lean meats such as chicken and beef.

Rarely, however, do we hear about cooking oils – but a new study has changed that.

A new study by Austrian researchers found that consuming processed cooking oils such as linoleic acid not only promotes inflammation throughout your body but also prevents the death of cancer cells in your liver, contributing to your risk of getting liver cancer. Cooking with processed oils at high heat also increases their potential side effects.

So here’s your FUSION FACTOID: If you’re going to use oil when you cook, skip the processed junk. Instead, use small amounts of olive or coconut oil on low heat. By doing this, you’ll not only eliminate excess calories that make you fat but also eliminate side effects and possibly save your liver from inflammation and cancer.

- FUSION Research Team
www.fusionbodybuilding.com


Source: Rohr-Udilova, N. V., et al. (2008). Lipid hydroperoxides from processed dietary oils enhance growth of hepatocarcinoma cells. Mol Nutr Food Res, 52, 352–359.

Fat Burning Fats - Here We Go Again...

There's always been a lot of talk about “using fat to burn fat” - and we always see supplement companies pushing Essential Fatty Acid (EFA) or Conjugated Linoleic Acid (CLA) supplements every few years, claiming that they will burn fat, stabilize blood sugar and generally get you into the best shape of your life. Right.

Unfortunately, it seems that very few bodybuilders have actually seen much benefit from using these so called “fat burning fats” - certainly none of us have gotten into the best shape of our lives using them. But, a new study in The American Journal Of Clinical Nutrition shows that just because you can't see the results outwardly, doesn't mean there aren't any.

A new study had 12 adults follow a low-calorie diet for three weeks while supplementing with a fatty acid supplement. The study examined the effects of these fatty acids on Low Density Lipoprotein (LDL - “bad” cholesterol) formation. Scientists found that using a fatty acid supplement dramatically reduced the conversion of LDL precursors into LDL, and therefore dramatically reduced the LDL cholesterol that can cause heart disease and heart attacks.

So here's your FUSION FACTOID: While unsaturated fats won't get you into the best shape of your life, and while they may not burn fat like cardio burns fat, they don't hurt, and can in fact help your cholesterol profile, preventing LDL cholesterol from getting out of control - and this could prevent you from having a heart attack. So get enough unsaturated fats in your diet – you'll keep away the grim reaper and help your testosterone manufacture in the process. And testosterone equals more muscle and a bigger you!

- FUSION Research Team
www.fusionbodybuilding.com

Source: Chunyu Zheng, Christina Khoo, Jeremy Furtado, Katsunori Ikewaki, and Frank M Sacks. Dietary monounsaturated fat activates metabolic pathways for triglyceride-rich lipoproteins that involve apolipoproteins E andC-III. Am J Clin Nutr 2008;88:272– 81.

Another Reason to Keep It Lean...

We all know that there are plenty of reasons to get – and stay – as lean as possible: Fat is ugly, it’s easier to build muscle when you’re lean and harder to build muscle when you’re fat, a lean and muscular physique looks great, etc. The list goes on and on.

Now, there’s another reason: Being fat slows your recovery from injury.

A new study looked at how being overweight (having high body fat percentages, or being obese) affected recovery time from knee injuries – something bodybuilders get frequently – and found that fatter people recovered much more slowly than their leaner counterparts.

So here’s your FUSION FACTOID: You might not have needed more reasons to stay lean, but you can add yet another one to the list. Being overweight – or “bulking up” – can slow your recovery time from injury, ultimately keeping you out of the gym longer than needed. So keep it as lean as possible while still packing on the muscle. It’ll make it easier for you to build even more muscle while also letting you show it off and speeding your recovery from hard workouts!

- FUSION Research Team
www.fusionbodybuilding.com

Source: Unver, B. et al. (2008). Effects of obesity on inpatient rehabilitation outcomes following total knee arthroplasty. Physiotherapy, 94, 198–203.

Get Some Garlic in Ya...

Just when we thought that we knew all there was to know about garlic, we find out something new. While we’ve known for years that garlic is antiviral, antibacterial and anti-inflammatory, and while we’ve all been told that we should eat garlic because it’s “good for us,” we’ve never been told this: Eat garlic because it will help you work harder and longer in the gym.

A new study from Japanese researchers shows that garlic just might help you bust it out in the gym for extra gains. When feeding physically tired people garlic, Japanese researchers noticed a marked increase in their energy levels and recovery speed.

So here’s your FUSION FACTOID: Do as the Japanese do – get some garlic in ya. Not only will you benefit from the antiviral, antibacterial and anti-inflammatory effects and possibly speed your training recovery, but you’ll also have more energy during and after your workouts, and possibly more muscle too!

- FUSION Research Team
www.fusionbodybuilding.com

Source: Morihara, N. et al. (2007). Garlic as an anti-fatigue agent. Mol Nutr Food Res, 51, 1329–1334.

What's Old Is New Again...

Years ago, phytosterols were all the rage. Like all things bodybuilding, phytosterols made their monumental splash on the supplement scene, enjoyed momentary popularity fuelled by marketing hype and then quietly faded from the spotlight as some new ingredient became the flavour of the month. But now, phytosterols – plant sterols – are back, and this time there’s real evidence that they work.

A new study shows that by consuming plenty of plant sterols in your diet, you can protect yourself from cardiovascular disease, obesity, diabetes and cancers such as breast, colon and prostate cancer. In fact, the plant sterols found in plants are so powerful that they can reduce your cancer risk by almost 25 percent!

As bodybuilders, we need all of the protection from cancers that we can get. The fact is, training creates harmful oxidants that promote inflammation and can damage our DNA, possibly leading to cancer.

So here’s your FUSION FACTOID: Eat plenty of vegetables and plants – at every meal. Not only are plants and vegetables high in calcium, antioxidants and other important vitamins and minerals, but they also contain plant sterols that can ward off cancer.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Bradford, P. G. et al. (2007). Phytosterols as anticancer compounds. Mol Nutr Food Res, 51, 16 –170.

LIFTING HEAVY: It blows cardio away!

It's been known for years that lifting heavy is the best way to build big, strong muscles that make you look great with clothes on and even better with them off. And, research consistently shows that lifting heavy can help you drop fat by burning a ton of calories.

Now, scientists are saying that lifting a ton of weight cuts you up like nothing else because a hard workout not only improves your insulin function – making you more sensitive to insulin – but it also increases the efficiency of your muscles at using fatty acids for fuel. In other words: a hard workout of sufficient volume makes you a fat burning machine.

So here's your FUSION FACTOID: The next time you're aiming to lean up, think twice before automatically jumping on the cardio machine for endless miles of running / cycling or walking. Instead, hit the pit and pound out set after set of heavy compound movements. You may not only build more muscle, but you'll melt away fat too!

- FUSION Research Team
www.fusionbodybuilding.com


Source: HOROWITZ, J.F. Exercise-induced alterations in muscle lipid metabolism improve insulin sensitivity. Exerc. Sport Sci. Rev., Vol. 35, No. 4, pp. 192Y196, 2007.

Leave Your Sisters "Puffer" Alone...

It's funny but true: for years, many young bodybuilders – and even some older ones – have tried to get the competitive edge in the gym by using asthma inhalers under the idea that the “steroid” and the beta-2 agonist ingredients in the inhalers will improve performance and build muscle.

So do they? Not at all!

A study by German researchers found that the use of asthma inhalers did not improve endurance performance, anaerobic muscle power or strength performance.

So, here's your FUSION FACTOID: If you're a bodybuilder who is thinking about using an asthma inhaler, forget it – it will do nothing for your performance and may, in fact, hurt you. And, if you're currently using an asthma puffer under the illusion that it helps you get the “edge”, stop it – it not only doesn't give you the edge, it makes you look silly! Instead, improve your cardio capacity by doing the work, and get stronger by lifting heavier, longer and more often.

- FUSION Research Team
http://www.fusionbodybuilding.com/

Source: Wilfried Kindermann.Do Inhaled β2-Agonists have an Ergogenic Potential in Non-Asthmatic Competitive Athletes? Sports Med 2007; 37 (2): 95-102.

Phosphatidylserine: Does It Work?

For most supplements out there, there's a ton of hype flying around the magazines and the internet – especially the internet. As a result, it's easy for all but the most seasoned of bodybuilders to get confused about what works and what doesn't.

While hype has been and continues to be part of “the game”, hype not only causes confusion about blockbuster ingredients like creatine and the nitric oxide supplements, but creates confusion about old-school supplements making a comeback – supplements like phosphatidylserine (PtdSer).

Phosphatidylserine, a phospholipid, is found in soy protein and was used heavily by the old-school pro's who swore that it gave them great results. In recent times, this supplement ingredient has been cast aside – so does it really work? Yes – without a doubt!

The evidence shows clearly that PtdSer increases your endurance and performance in the gym, stops your cortisol levels from skyrocketing following your workouts, reduces muscle soreness from hard-training and speeds your recovery – and this means a bigger and stronger you.

So here's your FUSION FACTOID: Despite the hype that pervades the magazines and internet, one thing is certain – phosphatidylserine works big time to get you big and back in the iron battle faster than ever!

- FUSION Research Team
www.fusionbodybuilding.com

Source: Michael Kingsley. Effects of Phosphatidylserine Supplementation on Exercising Humans. Sports Med 2006; 36 (8): 657-669.

Change It Up - Often!

We all have favorite exercises that we like to do, and while they can get us good and strong for a while, we really should change things up - and not just to keep boredom from setting and killing our passion, or because we’ve hit a plateau.

A new study shows that mixing it up every so often with a new routine does more than just build muscle, it prevents your Muscle-Tendon complex from degrading.

Your Muscle-Tendon complex is the point at which your muscles that generate force connect to your tendons and transmit that force. Having healthy tendons is essential because your tendons must be fairly elastic and flexible to correctly transfer and bear the forces that your muscles place upon them during a brutal workout. Zero flexibility equals zero functionality.

Researchers found that aging and disuse caused the Muscle-Tendon complex to degrade, and that the only way to keep our muscles and tendons in tip top shape is to chronically switch things up, subjecting our muscles to different workout routines. By doing this, the Muscle-Tendon complex is always challenged to grow stronger, instead of simply bearing the same workout routines over and over and never adapting.

So here’s your FUSION FACTOID: Switch it up at regular intervals. By switching it up at regular intervals, you’ll get the most muscle possible out of a program and keep your Muscle-Tendon complex healthy and in good shape.

- FUSION Research Team
www.fusionbodybuilding.com

Source: NARICI, M.V, et al. Plasticity of the Muscle-Tendon Complex With Disuse and Aging. Exerc. Sport Sci. Rev., Vol. 35, No. 3, pp. 126Y134, 2007.

Working Out: Get It Right!

Let’s face it: busting your butt in the gym and breaking down muscle fibers under a ton of iron isn’t easy, but it’s the only way you’re going to get the big and beyond ripped physique that makes you the envy of everyone you know.

But there’s a fine line between doing too little, and doing too much. And, unless you can do just enough work to grow – unless you can get it right – all of your hard work will be for nothing, and you’ll end up getting sick. And how, exactly, does doing too much exercise make you sick?

A study looked at the underlying mechanisms of exercise and found that too much exercise makes you sick by altering your physiology and that doing too much exercise changes the mitochondrial transmembrane potential (TMP) of leukocytes – key immune system cells – and increased cell death rates, while simultaneously increasing inflammation and triggering muscle breakdown.

So, here’s your FUSION FACTOID: To build muscle, you’ve got to get it right – and this means working with all-out muscle building intensity until you’re finished – and not working a minute later. By working with precision, you’ll get all of the upside with none of the downside – like massive cell death and skyrocketing inflammation.

- FUSION Research Team
www.fusionbodybuilding.com


Source: T-C Tuan, et al. Deleterious effects of short-term, high-intensity exercise on immune function: evidence from leucocyte mitochondrial alterations and apoptosis. Br. J. Sports Med. 2008;42;11-15; originally published online 15 May 2007.

The Skinny on CLA - Does It Really Help You Get Ripped?

There sure are a lot of claims about CLA, but for all of the claims it appears that there aren’t very many real, concrete and verifiable answers. Some people claim that CLA helps you lose weight, while others dismiss it as a useless supplement ingredient that has become the victim of its own hype.

So what’s the REAL story? Does CLA really help you get ripped?

A new study shows that while CLA doesn’t do much for losing fat directly, it may help with improving insulin function. Insulin, a hormone secreted by your pancreas, is critical for losing body fat and improving insulin function. So, by keeping insulin levels low CLA may help with fat loss indirectly, or at least help prevent fat gain.

But there’s a catch: CLA is a lipid with twice the number of calories of protein or carbohydrates. So, while bodybuilders who are leaning up for a contest can use CLA to help reign in insulin 12 weeks out from contest day, CLA shouldn’t be used up until the day of the contest as its calories may make fat loss more difficult the leaner you get.

So here’s your FUSION FACTOID: Use CLA in the beginning weeks of your contest prep, but cut it off as you get lean. In this way you’ll take advantage of its effects on insulin, you’ll support your hormone function when dieting down, all without gaining fat in the final weeks before contest time.


- FUSION Research Team
www.fusionbodybuilding.com


Source: Jing-Jing Li, et al. Anti-obesity effects of conjugated linoleic acid, docosahexaenoic acid, and eicosapentaenoic acid. Mol. Nutr. Food Res. 2008, 52, 631 – 645.

Tendon Injury? Go Ballistic!

Let’s face it: injuries suck, but they’re going to happen when you train all-out for unparalleled muscle growth that makes you the envy of everyone in your gym. In fact, for many bodybuilders – especially the top level professionals – injuries are chronic and are an accepted side-effect of being the best. Simply: being injured comes with the territory when you give your all.

Many different kinds of injuries exist, but the most common are muscle, nerve, joint and tendon injuries, with tendon injuries being among the most annoying, painful, debilitating for bodybuilders. Thankfully, new research shows that far from sitting still and quitting training, going ballistic is the answer for fast recovery.

Specifically, researchers now believe that ballistic stretching helps joints become more compliant, resulting in accelerated increases in range-of-motion and functionality following injury.

So here’s your FUSION FACTOID: Rather than sitting home and nursing an injury while neglecting your training, the science shows that you should instead utilize ballistic stretching to get back into top form.

- FUSION Research Team
www.fusionbodybuilding.com

Source: E Witvrouw, et al. The role of stretching in tendon injuries. Br J Sports Med 2007;41:224–226.

Does Ice Water REALLY Help?

We’ve all been told that icing a sore muscle really helps to reduce the swelling and soreness that comes with exercise, and is the best way to speed recovery so you can get back into the gym and back to hard-training and rapid growth.
But new research seems to turn this idea on its head.
Scientists recently tested whether immersing your quads in ice water after exercise had any effects on keeping Delayed Onset Muscle Soreness (DOMS) at bay. The results?

“The protocol of ice-water immersion used in this study was ineffectual in minimising markers of DOMS...”

Researchers concluded their findings with the startling conclusion that “This study challenges the wide use of this intervention as a recovery strategy by athletes.”

Here’s your FUSION FACTOID: For the time being, it looks like you no longer have to immerse your body parts in frigid ice-water to speed recovery. In fact, you’d probably be better off just drinking said ice-water according to this study. We think that plenty of stretching, a diet rich in proteins and garlic, and the use of anti-inflammatory enzymes and BCAA’s is the way to GROW faster than ever.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Kylie Louise Sellwood, et al. Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial. Br J Sports Med 2007;41:392–397.

HMB - Does Age Matter?

There seems to be a line of reasoning among bodybuilders that goes like this: the older you get, the less muscle you can build, the more fat you gain, and the less effective supplements become at giving you mind-blowing results.

While it's clear that building muscle is harder as you age because of declining hormones, and that gaining fat is easier because of metabolic slowdown, it's not so clear that supplements work less as you age – and when it comes to HMB, a new study challenges the conventional wisdom.

Researchers gave HMB to young, middle-aged and older bodybuilders and found that, regardless of age, HMB “may inhibit the ubiquitin-proteasome proteolytic pathway responsible for the specific degradation of intracellular proteins. HMB may also directly stimulate protein synthesis, through an mTOR dependent mechanism.”

Here is your FUSION FACTOID: Despite some of the conflicting evidence on HMB, and the notion that supplements work less as you age, this study on HMB, at least, shows that there are always exceptions to the rule. HMB works for everyone – so take it! You can lose fat, gain muscle and get awesome results.

- FUSION Research Team
www.fusionbodybuilding.com


Source: Gabriel J Wilson, Jacob M Wilson and Anssi H Manninen. Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review. Nutrition & Metabolism 2008, 5:1.

Lower Test = Less Life...

Bodybuilders need high testosterone levels to lift heavy, workout hard and grow massive. Testosterone is, simply, the lifeblood of muscle building. But there's only one problem: stress, pollution and ageing all cause testosterone levels to sink, and if you're 30 or over, the situation gets worse because your testosterone levels naturally decline after this age.

A new study examining the effects of lower testosterone levels – total and free testosterone – has found that lower testosterone levels may shorten your life – increasing your chances of dying early by 33% compared to people with high or normal testosterone levels.

But low testosterone doesn't just increase your risk of an early demise, it also makes it very difficult to be motivated and to train with the blinding intensity you need to force muscle growth.

So here's your FUSION FACTOID: Get your testosterone levels high by avoiding stress, eating right and training hard – giving it your all every time you enter the gym. While not mandatory, it can also be good to supplement with a natural test booster, just to make sure that you're maxing out your test levels and getting the best and fastest gains possible. So get your test levels high – and get HUGE! It may even make you live longer.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Study presented at the Endocrine Society Annual Meeting, June 5, 2007.

Ditch the NSAIDS...

We've already reported on the effects of ibuprofen – that it cripples protein synthesis and muscle growth. But what of the other over-the-counter Non Steroidal Anti-Inflammatory Inhibitor drugs? What about drugs like acetaminophen (Tylenol), Celebrex, Naproxen (Aleev) and opiates that are frequently used to reduce inflammation and pain after a hard workout?

The story is pretty much the same – and it's not good.

New research shows clearly that while acetaminophen (Tylenol) did not slow growth, protein synthesis and the healing of tendons from a hard workout, drugs like Celebrex, Naproxen and various opiates did delay the healing of tendons and, taken one step further, actually decreased the overall collagen count of these tissues – making joints less functional.

So here's your FUSION FACTOID: If you're going to use a painkiller after a killer workout that's full of gut-busting pain, choose the least of all evils: acetaminophen. And, if at all possible, use enzymes that help control inflammation from spiraling out of control.


- FUSION Research Team
www.fusionbodybuilding.com

Source: American Journal Sports Medicine, published online April 23, 2007.

BCAA's Are No Fad...

The bodybuilding World is strange: fads and gimmicks come and go and things go in and out of style. While some things should never become popular in the first place, other things should never go out of popularity. BCAA’s are a case in point.

While research over the years has proven the need for BCAA’s by showing that they increase protein synthesis, muscle growth and speed exercise recovery, they have mysteriously fallen into and out of favour with bodybuilders. Now, there’s yet another study showing that BCAA’s need to stay in the arsenal of every serious bodybuilder.

A recent study examined the effects of BCAA shortage on overall growth patterns and brain function, and found that BCAA shortage leads to stunted growth levels and poor brain function – sometimes even brain diseases.

So here’s your FUSION FACTOID: BCAA’s are critical for your results. Use them, and be generous. Shortages will turn your physique from treasure into trash, and can lead to the onset of a whole host of disease states.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Malcolm Watford. 2007 International Life Sciences Institute. April 2007: 167–172.

Old School Energy...

Many bodybuilders need an extra blast of energy prior to hitting the gym for a hard training session. While energy drinks are now popular with athletes from all sport, the old stand-by – coffee – hasn’t gone away and a lot of bodybuilders drink a cup – or three – before a workout to get the energy and motivation they need to pound out rep after rep of heavy iron.

Now, scientists are stating that because coffee induces a thermogenic effect, it may also protect against type II diabetes – the kind of diabetes that’s so prevalent, especially amongst overweight and obese people.

So here’s your FUSION FACTOID: While energy drinks may be popular, a lot of them contain sugar, and there’s no evidence that they offer any thermogenic benefit. But coffee is a thermogenic and it’s sugar free – meaning all of the energy, plus diabetes protection, with none of the calories and fat gain from extra sugar. So next time you need some energy to pound out set after heavy set, consider drinking a cup – or three – of coffee. It’s old school, but it’ll do the trick like nothing else.

Source: Hannia Campos, PhD, and Ana Baylin, MD, DrPH. Coffee Consumption and Risk of Type 2 Diabetes and Heart Disease. 2007 International Life Sciences Institute. April 2007: 173–179.

The TRUTH about probiotics...

There’s been a lot of talk lately about the benefits of probiotics – special bacteria present in your intestinal track that aide in food digestion and overall health. Not surprisingly, new foods have appeared that are “enhanced” and “fortified” with probiotics, and even new supplements have debuted, with marketers claiming that bodybuilders need more probiotics because of the amount and frequency of our meals. These marketers claim that bodybuilders need more probiotics than the average person and that extra probiotics will speed digestion, increase nutrient absorption and lead to overall better health.

But there’s only one problem with these claims: They’re not true!

The truth is that most orally ingested probiotics are destroyed in stomach acid before they produce any benefit and, even if they do survive your stomach, they may not produce any benefit once in your body – unless your intestinal bacteria balance is already out of balance.

So here’s your FUSION FACTOID: Probiotics may be great for people with digestive problems, but they don’t do anything for bodybuilders. So save your money and skip the “enhanced” and “fortified” yogurts and other food items that show up on store shelves. Instead, stick to the basics and build muscle by getting high quality proteins. It’s the only way to go.

- FUSION Research Team
www.fusionbodybuilding.com

Source: L. Miles. Are probiotics beneficial for health? British Nutrition Foundation Nutrition Bulletin,32, 2–5.2007.

Don't Be Afraid Of Soy...

Let's face it: Soy protein has a pretty bad reputation when it comes to muscle building. For years, so-called “experts” have slammed soy protein as inferior to whey and egg proteins, and have warned us about soy protein being a “womans protein” because of its estrogenic potential. These experts warn that the potential estrogen activity of soy could crush muscle growth by negatively impacting testosterone production.

Now, however, research from the American Journal of Clinical Nutrition shows beyond any doubt that soy protein is effective for men, as it is rich in isoflacones that increase HDL “good” cholestrol and lower LDL “bad” cholestrol, helping to keep your cardiovascular system and heart in good shape and dramatically reducing your chances of getting heart disease.

So here's your FUSION FACTOID: Don’t fear soy protein. Provided that you eat a diet rich in protein from whey, egg, milk and animal sources, soy protein will give you cardiovascular protection without any hormone releated side-effects.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Brianne L McVeigh, Barbara L Dillingham, Johanna W Lampe, and Alison M Duncan. Effect of soy protein varying in isoflavone content on serum lipids in healthy young men. Am J Clin Nutr 2006;83:244 -51.

Don't Reach For The Ibuprofen...

Training is hard work and you're going to feel the pain that comes with it if you train with the blinding intensity that's needed to build serious muscle.

Bodybuilders have used Ibuprofen for years to deal with training-related pain and training induced inflammation, but now research shows that using Ibuprofen not only harms your liver and kills pain, but that it also kills your muscle growth. Simply: Ibuprofen kills muscle growth by inhibiting protein synthesis – the conversion of ingested proteins into new muscle tissue.

So here's your FUSION FACTOID: While training hurts, and while you can use Ibuprofen to kill the pain, just remember that you're also crushing your muscle growth. A better approach is to forgoe Ibuprofen and instead use anti-inflammatory enzymes. While the effects won't be as immediate at killing your pain, the long-term results are worth it: reduced pain and increased muscle growth.

- FUSION Research Team
www.fusionbodybuilding.com

Source: Mcanulty, S.R., J.T. Owens, L.S. Mcanulty, D.C. Nieman, J.D. Morrow, C.L. Dumke, and G.L. Milne. Ibuprofen Use during Extreme Exercise: Effects on Oxidative Stress and PGE2. Med. Sci. Sports Exerc., Vol. 39, No. 7, pp.1075-1079, 2007.