Managing your time

Life is busy. Working, maintaining a personal life (whether you’re dating or have a family), making meals, doing other chores, having a little fun, getting a little downtime and getting enough sleep can easily eat up the average person’s time. Now try to add in everything you also need to do as a bodybuilder, and it feels impossible. You don’t want parts of your life to suffer, so how do you fit everything in? Time management. Here are a few recommendations on how you can create a little balance and get more done.

Find wasted time

Before you can figure out how to make more time, you need to understand how you use your time. Spend one week recording how you use your time. Once an hour, jot down what you’ve done. Chances are that you’ll be surprised at what you’re spending your time on. Your TV and computer are likely wasting huge amounts of time that you could be focusing elsewhere.

Prioritize your tasks

Now that you know what you’re doing in a week and how much time you’re spending doing it, figure out what you should be doing. Prioritize everything you want to achieve in each day, week and month. Start with the mandatory things, such as sleeping, cooking and working, and then add everything else you’d like to get done, in order of importance. Assign how much time each item takes.

Combine activities

Consider how you can combine activities of similar priorities together to save time. Can you stop at the grocery store on your way home from work, thus saving you a trip? Can you do your cardio or warm-up by jogging to the gym instead of driving and then spending time on a treadmill? Get creative with the possible combinations.

Use teamwork

Get the people in your life working together to give you more time. Let them know what you’re trying to do, and chances are that they’ll be willing to help. They can help keep you motivated and offer suggestions on how you can save time, and together, you can combine your efforts. Instead of going to the supplement store yourself every few weeks, you and a friend can take turns, thus saving you a trip.

Tighten up your activities

Consider how you can be more efficient with the activities you do. How can you get your shopping done faster? Can you spend less time in the gym while getting the same workout?

Here are some things you can do to lessen your training time.

Train only one hour, or less – Keep your gym time to an hour. It’s the optimal time for muscle gain, and anything more is a waste.

Train at home – Is there any training you can do at home? It might be as simple as purchasing some weights or doing cardio-only days without having to haul yourself to the gym. Try to eliminate your travel time.

Train at off-peak times – This is obvious. Don’t waste your time waiting to train. Schedule your gym trip during slow times.

Keep your warm-up short – Ten focused minutes on the treadmill or 6 to 8 warm-up sets with 15- to 30-second rest periods are enough. Just do enough to get your joints ready and your blood pumping.

Have a game plan – Know what you need to get done, and do it. You’re there to work out, then get out.

Don’t chat – Everyone wants to chat, but unless the gym is also your social centre, avoid the temptation. One way to do it without being rude is to wear headphones.

Use compound movements – This allows you to work groups of muscles all at once, giving you the greatest bang for your exercise buck.

Don’t rest long between sets – Your body only needs a couple of minutes for your breathing to return to normal and the lactic acid to clear from the muscle group before you’ll be ready to lift again.

Supersize your sets – All it takes is to do two exercises back to back without resting in between. You can work either the same muscle group or opposing muscle groups such as the biceps and triceps, hamstrings and quads, or chest and back.

Add machines – Calm down! We’re not advocating using only machines – we’re just suggesting including a couple more machines in your training. Changing out plates takes time that moving that pin up or down doesn’t.

Develop a schedule

Now that you’ve thought about what you need to do, it’s time to write it all down. Use your list of prioritized tasks to develop a detailed schedule for the week. Start by slotting in the must-haves, and work your way down the list. Be realistic with the amount of time each item is going to take. Budgeting less time than it actually takes is going to stress you out and throw the entire schedule out of whack.

Stay focused

Noble intentions are great, but if you’re going to find more time, you need to keep your head in the game. At any given moment, there are dozens of things that can distract you – the TV, the Web, friends, the phone, etc. Keep your focus, and get the job done. Watch TV or surf the Web only when you’ve scheduled it.

Look ahead, plan ahead

Keep an eye on what’s happening in the next couple of days. If you know you have something unusual going on, factor it in and be ready for it. For instance, make sure you pack an extra meal if you’re going to be at work longer.

Dave Naugler - 2 weeks out!

I've been on the phone almost every day for the last week with Dave. We've been talking about his progression and what he's accomplished over the past year. Last year at the WBFF he was not very happy with his performance, you can see it on http://www.beingabodybuilder.com/ - Episode 1. Well, true to his word, Dave didn't take any time off from the gym and got right back into doing what he does best...being a bodybuilder. In just under two weeks Dave will be stepping on the national stage as he makes a bid for his IFBB pro-card. This is a side-chest he sent me this weekend; it's going to be a great show!

Furious Pete At Sausage Fest

Furious Pete Czerwinski, bodybuilder and world-class competitive eater, will be performing a stunt at this years Sausage Fest. When I asked him, curiously, what he’d be doing he said with a smirk: “You’re going to have to come see.”

Sausage Fest is an annual BBQ concert put on by radio station 102.1 The Edge. It seems they have taken a liking to Pete as he’s made a number of guess appearances on Dean Blundell’s morning show. This is going to be a lot of fun, so if you are in the Toronto area, be sure to check it out. The action goes down Friday, August 14th at the Sound Academy.

Another Great SUB•Q Review

CLICK HERE

Lou Ferrigno to be on ‘Dancing With the Stars’

Life & Style is reporting that Lou Ferrigno is going to be on the next season of ABC’s “Dancing With the Stars.”

“I had a good meeting with the producers for ‘Dancing With the Stars.’ It was really positive, and they loved the idea of having me on the show,” said Lou. “I've never done that type of dancing before, so I know that I'll have to train hard. I'm a glutton for punishment, so I'll give it my best shot.”

Training hard for something shouldn’t be a new experience for the former bodybuilder. Lou was featured in the 1977 film “Pumping Iron,” a documentary about bodybuilding that also featured Arnold Schwarzenegger.

Lou is probably best known, though, for portraying the Hulk on the CBS series “The Incredible Hulk” from the late 70s/early 80s.

Ferrigno had reportedly been training with recently deceased Michael Jackson before his upcoming concerts.

We wish Lou, who has had a hearing impairment since he was a child, the best of luck!

Eric Winkler, ewinkler@kcstar.com

BeingABodybuilder.com Teaser.

www.BeingABodybuilder.com

WE ARE LIVE! BeingABodybuilder.com

Have a look and let us know what you think of our plans; we'll need your help.

www.beingabodybuilder.com

The Emotion of Dieting.

Being a bodybuilder isn't easy, even for the most seasoned athletes. Proof of this came to me today when I opened an email from FUSION athlete Dave Naugler and felt his rush of emotion. This is what he had to say:

"..brief update bro, i abit less than 3 weeks to go and im feeling EXTREMELY DEPLETED as of yesterday bro.... Had all i could do to make it through my Quad training.... Today i woke up at 197.5lbs. Legs are F'N INSANE BRO!... Vascualrity is rediculous and detail is tight...Patiently awaiting my first meal of the day, which is Protien Sahke and Peanutbutter....mmm... i bought new P.P yesterday... ABSOLUTE HEAVEN FLAVOUR BRO.... i know i could drinK the whole bottle.. The flavour is INSANE!!Anyway Age.... this season will be my all time best pullout.... even though i want to QUIT....lol...., but deep inside im pushing my passion and Tammy is right there with me.. Shes keeping me afloat when i feel like im ready to quit and for that i am gratefull.To you all there at FUSION, i want to extend my ENDLESS GRATITUDE for all of your support and look forward to making team FUSION a stand out this year In Vancouver....3lbs to shed.... CUT n DRY!!!I WILL BE READY THIS TIME!! Hammer Your Business!Dave"Ballistic"Naugler"

This is what Dave is looking like today.

Bodybuilding.com Nabs Two Nutrition Business Journal Business Achievement Awards.

FOR IMMEDIATE RELEASE

Bodybuilding.com Nabs Two Nutrition Business Journal Business Achievement Awards

Boise, ID – July 28, 2009 - Bodybuilding.com, the Internet's most-visited bodybuilding and fitness site and largest online retailer of nutritional supplements, is the proud recipient of two Nutrition Business Journal (NBJ) Business Achievement Awards: for “Growth in Large Companies” (recognizing their outstanding 43% revenue growth in 2008), and “Deal of the Year” (for their acquisition by conglomerate giant Liberty Media).

NBJ is a monthly executive journal focusing primarily on the nutrition industry. NBJ also addresses how the industry impacts the larger food, pharmaceutical, and health care industries. They focus on such topics as business activities, market size & growth, trends, and opportunities in the nutrition industry.

In order to win a Business Achievement Award, companies must first be nominated by their peers, with final winners being decided upon by an internal committee of NBJ staff and editorial advisory board members.

Bodybuilding.com President Jeremy DeLuca had the honor of accepting these prestigious awards at the 2009 NBJ Summit at St. Regis Resort in Dana Point, CA.

“To be recognized by such an important group in the health and fitness industry is quite the honor. As exciting as our growth has been, the best part is knowing we are able to help more and more people every day reach the healthy lifestyle they are striving for,” said DeLuca.

Bodybuilding.com offers more than 10,000 health and fitness supplements & accessories to help people achieve their health, fitness and appearance goals, as well as over 25,000 pages of FREE bodybuilding & fitness information—including more than 12,000 articles (written by 525+ writers), video & audio segments, and new content added daily.

For more information: http://www.bodybuilding.com
Contact: Crystal Matthews
Phone: 208.472.9311
Email: crystal@bodybuilding.com

Front Double-Bi: Dave Naugler 4 weeks out.

Bodybuilding in Asia.

You all know by now that I like to keep an eye on bodybuilding around the world, so in that spirit, I want to give a shout-out to our Thai brothers. The Multi Asian Bodybuilding and Fitness Championships will be jointly hosted by the Asian Bodybuilding and Fitness Federation (ABBF) and the ThailandBodybuilding Association (TBBA). What makes this interesting for us Westerners is the scale of the competition. This competition is going to be much bigger than ever, with competitors from all over Asia competing in 38 categories. What makes it such a large event is that they’re combining the men’s and women’s categories, which were originally supposed to be divided between Iran and Thailand. Plus, they’re folding in the South East Asian Bodybuilding Championships, which were supposed to happen in October. (Ouch – that will cut some training schedules short.) It’s all happening in Pattaya, Thailand, on August 11 to 17. And if you’re thinking “skinny little Asian guys,” don’t. These guys represent. Check out some pictures, and I’ll post a link to the competition when it happens. And good luck to everyone competing, especially for those whose competition dates have jumped from October to August.

Recovery in a shirt?

By now, most of us are already familiar with the standard advice on how to recover: eat more protein and calories; use ice and, if appropriate, heat on your wounds and sore muscles; massage stiff and sore body parts and use compression on any wounds.

We all know that bench-press shirts help increase our lifts and take our strength to the next level. And we know that compression is a method that can speed recovery. So what if we combined the use of compression with a shirt? And so the compression shirt was created – but does it work?

Researchers had eleven people each do two workouts, separated by seven days. One group in the study was given lower-body compression garments to wear during the recovery period, and the other group was not given these garments. The researchers found that although the subjects given the compression garments reported lower levels of perceived muscle soreness, the actual effects on performance and recovery were minimal.

So here’s your FUSION FACTOID: Just because something sounds like a good idea in theory doesn’t mean that it actually works. There really are people out there marketing these products and promising that you’ll grow muscle from their use. Don’t believe it. While bench press shirts really do work and compression on wounds really does help recovery, a compression shirt or pants will have little or no effect on recovery.

Source: Duffield R, Cannon J, King M. The effects of compression garments on recovery of muscle performance following high-intensity sprint and plyometric exercise. J Sci Med Sport. 2009 Jan 6 [epub ahead of print].

Dave Naugler - 5 weeks out from CBBF Nationals.

I just got off the phone with Dave Naugler and he's pleased the way his contest prep is coming together. This is what he looks like 5 weeks out from the CBBF Nationals in Vancouver.

Do cardio, burn fat - and stay amped!

Ever wish you could do cardio, get beyond ripped and totally avoid cardio fatigue? Until now, this was seemingly impossible – a bodybuilder’s pipe dream – but breaking research just published in the International Journal of Sports Medicine shows that you can now do cardio, burn a lot of fat and still be amped after your session. And here’s the best part: They reveal the protocol and it’s easy to do!

Scientists found that running speed and blood glucose levels were related. When study participants ran faster on a running task, the total amount of sugar in their blood decreased by a predictable rate. As this happened, concentrations of lactate also increased, leading to fatigue. Simply put, blood glucose levels are predictive of failure and fatigue when doing cardio.

Researchers found that drinking an simple carbohydrate drink in divided parts, with an initial glucose load of 20 grams followed by subsequent doses of 5 grams each over the course of cardio, was most effective for maintaining blood glucose levels.

So here’s your FUSION FACTOID: The best way to not get fatigued during long cardio sessions is to maintain your blood glucose levels. Give this protocol a try during your next cardio session. This will help keep lactate levels from increasing, making sure that you don’t tire out before your time is up.

Source: Sotero RC, et al. Blood glucose minimum predicts maximal lactate steady state on running. Int J Sports Med. 2009 Jun 30 [epub ahead of print].

Re: UFC - FUSION Athlete Paul Lazenby in the News

UFC pencils in Vancouver match despite ban

CBC Sports Jul 13, 11:10 pm EDT

A mixed martial arts match will be held in Vancouver next June despite the city’s current ban on the sport, announced Ultimate Fighting Championship’s president over the weekend. “Canada is the mecca of mixed martial arts right now,” said UFC president Dana White at the UFC Fan Expo in Las Vegas.

Though the controversial sport is not regulated in British Columbia and Vancouver banned it in 2007, Vancouver Mayor Gregor Robertson gave his support Monday. “We’re hopeful we can resolve all this and host an event in 2010, but we still got some work to do,” said Robertson.

Vancouver Coun. David Cadman opposes the event, saying the violent nature of the sport would require increased security downtown. “I personally don’t feel that the residents of Vancouver want to pay taxes to police this kind of event,” said Cadman.

Paul Lazenby, a Vancouver-based Canadian mixed martial arts champion, says UFC would be an easy sell in the city. “Vancouver is one of the top 10 cities per capita in the world for UFC pay-per-view buys. I can guarantee that if UFC comes to GM Place, it will sell out in an instant,” said Lazenby. He said new rules have boosted the sport’s popularity. “It is now as respectable a sport as boxing is. And it’s really helped us to move the sport forward and divorce it from the old image of just two bar brawlers basically bashing each other to pieces in a cage,” he said.

Be Like Bruce.

The web is awash in newspaper stories about guys and gals who are training to compete onstage. And while I’m all for good bodybuilding press, I’ll have to admit I don’t pay a lot of attention to the articles themselves. It’s great to hear that some wonder woman in Red Deer, Alberta, trains hard, or the nerd turned bodybuilder in Dalton, Georgia, is in a growing phase, but I’ve read (heck, I’ve lived) that story before. But every once in a while, a story catches my attention and impresses even a jaded guy like me.

This time, that story came from the Grand Bahama Bodybuilding and Fitness Show, where athlete Bruce Silvera stepped up onstage for his very first competition. What made Bruce’s story special was that while he looked surprisingly like a seasoned pro, he certainly wasn’t. In only 20 months, Bruce has lost over 100 pounds and put on some serious and striated muscle, all at the age of 51. That’s the kind of story that makes me proud to be a bodybuilder. Great job, Bruce!

Bodybuilder Dances the Samba.

Do what you love.

I was just reading through the latest issue of Inside Fitness with GSP on the cover and I was reflecting on how great it is to see people doing what they love. You can tell by reading George's training article that he's willing to do what it takes to excel at the sport he loves. It’s impressive. But if you are in 'the know' and dig deeper you can see this reflecting in other peoples work. The publisher of the magazine is Terry Frendo. He's been in the game for a long time, he knows everyone. I'm sure that he could've been quite successful working for his former employer, but a few years ago he decided to go out on his own and start the magazine. Well, I know how hard he's worked to get Inside Fitness off the ground and he is now building a publishing empire. He's doing what he loves.

Looking further into the GSP article, is yet another example of someone following their passion. Liana Saadi is a good friend of mine and before she sky rocketed into photographer stardom she was only struggling with the idea. You could always see her walking around with her camera, taking shots and being creative, but it was only a hobby. It wasn’t until Liana put her fear aside has she made a mark in the industry. She’s so driven by her passion that she was actually able to secure a shoot with the most recognizable UFC athlete on the planet. She has heard her calling and I know you’ll see a lot more from her.

There’s a lesson just under the surface of the GSP Inside Fitness cover: do what you love! Get passionate, follow your dreams and make great things happen…then send me and email about it.
culture@fusionbodybuilding.com

Come support Dave - August 22nd.

We've been talking about FUSION athlete Dave Naugler a lot as of late and it's little wonder why. He is a man on a mission. He has been keeping his diet tight for almost a year now, in an effort to be in top condition when he steps on the national stage. This year the CBBF Nationals are held in Vancouver and it looks like the lineup is going to be awesome. If you are in the area, I encourage you to pick up some tickets and come cheer Dave on. I know he'd appreciate it.

FUSION's Newest Team Member.

We'd would like to introduce you to our newest team member. Please say hello to Armstrong. He's the bodybuilding version of the Twitter bird and can be found at www.twitter.com/avoidthehype.

COMING SOON: Being A Bodybuilder.

Click below:

BEING A BODYBUILDER

Heat Affects Recovery.

When summer rolls around and the nice weather hits, you’ll probably be spending more time outside. But when you are inside, chances are good that it’s going to be several degrees warmer than normal – especially when you’re at the gym. And it’s well-known that a hard workout in the heat is much more demanding than the same workout in a nicely air-conditioned building.

For bodybuilders, there has always been one big question: How does heat affect recovery?

Scientists examined this question by getting male and female athletes to do two 30-minute exercise sessions seven days apart, each followed by a one-hour passive recovery session of sitting. During this recovery session, the researchers put one group of people in a room heated to 22 degrees Celsius and put the other in another room heated to 33 degrees Celsius.

Researchers found that the athletes who recovered in the cooler room recovered faster and better than those athletes who were in hotter conditions.

So here’s your FUSION FACTOID: Heat affects your performance before, during and after a hard workout. To have the best workout, avoid overheating before you get there. Ideally, your gym should be air-conditioned, but it if isn’t, make sure you take a cool shower after your workout just to help bring down your core temperature. This will help flush out lactic acid and promote circulation. And be sure to stay as cool as you can for the rest of the day; this will help speed your recovery and launch you into the anabolic phase of recovery: growth.

Source: Duffield R, King M, Skein M. Recovery of voluntary and evoked muscle performance following intermittent-sprint exercise in the heat. Int J Sports Physiol Perform. 2009 Jun;4(2):254-68.

FUSION User Has Great Results.

It is always exciting to get emails from bodybuilders who have had success with our supplements. The most recent was from Craig Hall who ended up placing 2nd in Indianapolis and then 10th at the Junior Nationals. Craig expressed that he has a lot of work to do but he was happy with his prep. He also said he'd be back stronger than ever next year.

Congratulations Craig...keep striving and working hard.

Question this blog.

It amazes me what passes itself off as expert advice on the web, and yes before you point it out, I see the irony of saying this on a blog. While I was surfing around I came across this bit of junk: http://bit.ly/4ERj5. It’s a perfect example of half truths, misinformation and downright ignorance, and what’s even worse, it’s coming from someone who should apparently know better, a supposed Navy Seal. First let’s see what this “expert” is saying:

“The whole thing behind "creatine" (the secret bodybuilding fix) is that you have to drink constantly to keep it moving through your system. These bodybuilders are dopey. They've been lifting dehydrated for so long that when the prescription for creatine calls for drinking 10 large glasses of water per day, they assume that it's the creatine that makes them able to lift longer and heavier. That, my friends, is the gimmick behind this whole creatine fixation! During these big weightlifting competitions, competitors are supposed to quit drinking liquids of any kind 24 hours before a show. So we can all just push these huge steroid monsters over with one hand tied to a scuba tank!”

Now let’s break it down:

“…you have to drink constantly to keep it (creatine) moving through your system.”

This in a way is true, creatine fundamentally uses water. It increases the intracellular (in the cell) water volume. Therefore it’s important to increase your water intake when taking creatine. However this increase in intracellular water volume is not creatine’s primary function.

“These bodybuilders are dopey. They've been lifting dehydrated for so long that when the prescription for creatine calls for drinking 10 large glasses of water per day, they assume that it's the creatine that makes them able to lift longer and heavier.”

Unless you a complete noob every bodybuilder knows you need to be well hydrated to lift your best. In fact, there isn’t any group that I can think of more aware of what their bodies need – be it protein, carbs and yes even water. And I’m not just talking the pros here. I’m thinking the guys in my gym. Maybe this “Navy Seal” is saying this because he only sees the bodybuilders at his gym just taking little sips of water while they work out. Of course we all know that’s because you start hydrating long before the gym, not while you’re there.

“That, my friends, is the gimmick behind this whole creatine fixation!”

No, the “gimmick” behind creatine that has made it one of the fundamental supplements is its scientifically proven ability to increase the muscle’s available energy. Creatine achieves this by increasing the availability of Adenosine TriPhosphate (ATP), which is used by the cells as fuel. While creatine doesn’t increase the amount of ATP stored in the cell, it “revitalizes” it.

Here’s how the process works. (You can skip this if you don’t want to wade through the quick and dirty science.) To become physiologically active creatine needs to bond with a phosphate group to form PhosphoCreatine (PCr). When you lift weights your muscles needs energy quickly and get it by breaking down ATP by removing one of its phosphate molecules. The result is the ATP is converted into ADP(Adenosine DiPhosphate). This is where PhosphoCreatine goes to work. In the seconds following an intense muscular effort PhosphoCreatine donates its phosphate to the ADP which renews the ATP molecule and it can now produce energy. Whew!

“During these big weightlifting competitions, competitors are supposed to quit drinking liquids of any kind 24 hours before a show. So we can all just push these huge steroid monsters over with one hand tied to a scuba tank!”

What does competing have to do with training? The off season is about building muscles, competitions are about showing off those muscles. Bodybuilders cut water before a competition to reduced the volume of subcutaneous water (water below the skin) to cause the skin to wrap tightly around underlying muscularity. Correctly done this gives a bodybuilder a shredded look that shows off their muscle striations. I feel confident in saying that no bodybuilder ever has tried to build muscle while cutting water. Water reduction is only done for the stage, and even then if overdone it can be very dangerous as it could potentially cause grave injury or even death. As for having this guy push one of us over he should give it a try, I’ll bet he might be surprised.

Bottom line folks, don’t blindly believe everything you read on the web. Whether it’s supposed experts like this, sites like Wikipedia or even guys like me, do a little research and draw your own conclusions. And yes before anyone points it out I might appear bias as FUSION has its own completely wicked, awesome, mind-blowing creatine product PURPLE-K, but at FUSION we don’t ever ask you to blindly accept supplement hype, we always want you to make up your own minds. So get out there and lift! Oh, and go have a big glass of water on me.

500 LB SQUATS.

Here's a little Monday morning inspiration.

All Roads Leads to Arnold.

As you may have heard character actor Karl Malden died on July 1st. He was in several notable movies such as A Streetcar Named Desire, On the Waterfront, Patton, Birdman of Alcatraz, One-Eyed Jacks and one I’ll always remember the schlocky, but amusing, disaster flick Meteor with Sean Connery. Now I can hear you asking, “what the hell does this have to do with bodybuilding?” This, smart alec. Malden was also on a little TV cop show in the 70’s called The Streets of San Francisco. And guess what? So was Arnold. In one of his very early roles Schwarzenegger played a huge, but mentally slow bodybuilder that unintentional kills a woman. Look at that. Don’t all roads lead to Arnold? I think so.

Check out this clip.



Hey Canadians, hope you enjoyed the 1st. And you Americans enjoy the 4th.

GLUTAMINE: Gets You Pumped.

You’ve been hearing it for years from bodybuilders, doctors and chemists: When it comes to getting a pump, enhancing blood flow, increasing muscular contraction quality and more, arginine in its various forms is king.

But a new German study shows that arginine isn’t the only kid in town. Enter glutamine.

Researchers examined the metabolism of glutamine, arginine and citrulline. They found that glutamine contributes 64% of the arginine production that results from a single dose of citrulline. The researchers concluded that glutamine is important for natural arginine production.

So here’s your FUSION FACTOID: Arginine may be important for the pump, enhanced blood flow, increased muscular contraction quality and more, but glutamine plays a central role in arginine production. No glutamine, no arginine. No arginine, no pump. It’s pretty clear that you need glutamine, so if you want to get pumped and build a bigger physique, get on glutamine! It’s best to take glutamine in four equal doses of 5 grams each on an empty stomach, four times per day – once upon rising, once before your workout, once after your workout and once again prior to bed.

Source: Am J Clin Nutr. 2008;87:1282–9.

'Nother Naugler Update...

Well...this is just getting silly now. Every time I see pix of FUSION athlete Dave Naugler I can't help but shake my head in disbelief. He is about 7 weeks out from the Canadian Nationals and he's looking thick and dicing it up. He has made some great improvements on his back this year...here's the proof:

WBFF Alberta Championships This Weekend!

If you want to truly see an amazing bodybuilding show, the way it should be done, then don't forget to check out the WBFF Alberta Championships this weekend in Calgary. Come see what Paul Dillett and his great team are doing for the sport we love.

www.wbffshows.com

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.