Get Enough?

Did you know that the amount of time you should rest between sets depends on your specific training goals? It’s true. A new study by researchers in Brazil makes it clear that, depending on your goal, you want to alter the rest times between sets.

Researchers wanted to analyze the effects of taking different amounts of rest time between sets as a way of trying to get a specific training outcome – i.e., muscle growth, strength gains or enhanced endurance.

The researchers split subjects into groups and had them do a workout. The results of the study show that in terms of acute responses, with training loads of 50 to 90 percent of one-rep max (1RM), a rest period of 3 to 5 minutes was best because it allowed for more repetitions over more sets. It was found that 3 to 5 minutes of rest between sets also increased greater absolute strength, which was a function of the increased intensity of the training. In terms of power, subjects who did multiple sets with 3 to 5 minutes in between sets had higher levels of muscle power over those sets than people who waited only one minute between sets. The researchers also found that if muscle growth is the goal, 30 to 60 seconds is the best rest period, as it keeps growth hormone (GH) levels higher, and that 20-second to one-minute rest periods are best for endurance during high-intensity endurance exercise.

So here’s your FUSION FACTOID: When designing a training program, factor in your intra-workout rest times and design them to give you the biggest bang for your buck – muscle growth, strength gains or enhanced endurance. By both working and resting for the same goal, you’ll be one step closer to taking your physique to the next level!

www.fusionbodybuilding.com

Source: de Salles BF, Simão R, Miranda F, Novaes Jda S, Lemos A, Willardson JM. Rest interval between sets in strength training. Sports Med. 2009;39(9):765-77.

Professional Physique...Professional Genetics?

For decades, professional bodybuilders have sworn by genetics as the factor most responsible for success. Others, however, have rightly noted that performance-enhancing drugs have substantially contributed to professional physique development in the past decades.

Still, genetics are the overriding regulator of size, density, hardness and other muscular qualities, even if you use steroids and other performance-enhancing products, including supplements. In fact, you could say that there’s been a shift in our understanding of the body. No longer are we in a simple macronutrient mode in which we simply feed the body a generalized diet or give it a single training method. We’re now in the era of genetics.

This was recently confirmed by the development of new genetic-testing kits that have hit the market, promising individualized “genetic supplementation.” Beware these! Although legitimate genetic testing is being done, nothing is yet available to consumers. The science simply isn’t that developed yet.

Recent research at the University of Sydney confirms that many interacting genes are involved in athletic performance, and that the presence of one single gene isn’t meaningful or predictive of present athletic performance or future performance expectations.

So here’s your FUSION FACTOID: Your genetics are important, but they’re not the only game in town. The bottom line, at least for now, is that the science isn’t yet sufficiently developed to offer meaningful and reliable home scientific genetic tests. In other words, if you’re thinking about getting a genetic test – especially if it’s online or through the mail – don’t. Save your money and buy some protein instead. Those genes will make good use of it!

www.fusionbodybuilding.com

Source: Trent RJ, Yu B. The future of genetic research in exercise science and sports medicine. Med Sport Sci. 2009;54:187-195. [Epub 2009 Aug 17]

Workouts Hurt...Carbs Help.

You work hard to build muscle – lots of it. But with hard work comes the risk of getting sick and an increased vulnerability to infections of opportunity, such as upper respiratory tract and ear infections.

It’s well-known that drinking a carbohydrate drink after your workout is a great way to help offset the hard effects of training on the immune system. A new study by researchers from the University of South Carolina tested the effects of two specific carbohydrate types on markers of immune system strength. They found that glucose and oat beta-glucan reduced susceptibility to infection following stressful exercise.

So here’s your FUSION FACTOID: Exercise can make you sick, but carbs can fix what ails you. The key is to use the right kinds. Although sucrose and other refined sugars are used in sports drinks, the research shows that a solution of 50% oat beta-glucan and 6% sucrose is highly effective not only as a post-exercise carbohydrate source but also in strengthening your immune system. And this means you can train harder and longer without getting sick.

Source: EA Murphy, JM Davis, MD Carmichael, et al. Benefits of oat β-glucan and sucrose feedings on infection and macrophage antiviral resistance following exercise stress. Am J Physiol Regul Integr Comp Physiol. 2009 Aug 19;297:R1188-R1194.

PRESS RELEASE: A Couple of New FUSION Developments.

http://www.prlog.org/10493120-2009-cbbf-junior-mr-canada-darnell-collins-signs-to-fusion-bodybuilding.html

http://www.prlog.org/10493133-fusion-bodybuilding-has-enlisted-professional-bodybuilder-craig-bonnett.html

Ironically, the Islamic Solidarity Games are cancelled because of disagreement.

It was announced today that the Islamic Solidarity Games have been officially cancelled because the organizers couldn’t agree on referring to Gulf as either the Persian Gulf or the Arab Gulf. This dispute over the name of the Gulf has been a sensitive issue for some time for the countries bordering it. The problem arises because the terms Arab and Persian refer to two distinct cultural groups within the region. Arab nations such as Saudi Arabia, Kuwait, Qatar, Bahrain, Oman, Iraq and the United Arab Emirates prefer the term Arab Gulf, while Iran, who was the host of the event, is a Persian nation. The federation said Iran had taken, "unilateral measures concerning logos used on printed material and medals," in a statement sent to Reuters news service. “It is such a shame the games were cancelled again, because it is one of our main tryouts before the Guangzhou games,” said Sony Kasiran, the head of athletes’ development for the Indonesian Weightlifting and Bodybuilding Association (Pabbsi).

Sources: Reuters, The Jakarta Globe

Does cardio really make a difference?

It's the debate that continues to rage: the cardio debate. Some experts claim that cardio costs you muscle, and others claim that cardio is essential – that without it, you simply won’t grow. For years, there have been no clear answers – until now.

Researchers conducted a study measuring cardio training’s influence on the size and function of muscles. For 12 weeks, study participants underwent ergometer training, doing no other form of workout. After 12 weeks, researchers found that quadriceps muscle volume increased by 12 percent and power generated from the knee extensor increased by 55 percent.

Biopsies showed that the cardio training alone increased participants’ type I muscle fiber size by up to 21 percent and increased type I fiber power generation by 28 percent.

So here’s your FUSION FACTOID: This study is a smoking gun! Not only is cardio important just for general health, but this study shows that doing cardio helps physically change the structure of muscles, leading to “pronounced muscle hypertrophy.” So be sure to incorporate cardio into your training program. It’s no longer a question of if you should do cardio to build muscle, but only a question of when and how much.

www.fusionbodybuilding.com

Source: Harber MP, Konopka AR, Douglass MD, et al. Am J Physiol Regul Integr Comp Physiol. 2009 Nov;297(5):R1452-9. Epub 2009 Aug 19.

Don’t be creepy to the booth babes

It’s hard in a sport that’s driven by the perfection of the human form not to be taken by the voluptuous near-perfection of the booth babes. And really, if they aren’t making you sit up and take notice, they’re not doing their jobs. But there are, of course, limits. Take a look at this little “documentary” about what the booth babes had to go through at the Consumer Electronics Show (CES) in Vegas last weekend. And don’t kid yourself: A group of bodybuilders aren’t automatically smoother than electronics geeks. So be nice, not creepy. Then again, if I were sitting next to a Suicide Girl on a flight, I’d be doing some flirting too. I just hope I’d come up with something better than, “It makes me so horny.”

$10,000 to glory or How not to bribe your way to success in bodybuilding

If you haven’t heard about it yet, here’s the scoop. Back in April, the IFBB suspended the Asian Bodybuilding Federation (ABBF) and its Secretary General Paul Chua for allowing three expelled bodybuilders who had previously tested positive for banned substances to participate in the Doha Asian Games three years ago.

One of those banned athletes, 43-year-old Chan Yun To, has recently been charged by Hong Kong’s Independent Commission Against Corruption with conspiring to offer a US$10,000 bribe to ABBF Secretary General Paul Chua. Chan won the gold at the Doha Games in the 75 kg weight division.

The chairman of the China Bodybuilding and Fitness Association, Simon Chan Siu Man, 39, has also had five charges laid against him due to his involvement in related incidents. Three of the charges against him are for bribery; he also faces one for fraud and one for conspiracy to defraud.

The lesson here? What’s the point of bribing your way into a competition? Drawing attention to yourself – say, by winning – isn’t a good idea, and if you’re not going to try to win, what’s the point?

Source: The Standard

Popeye's® Athlete of the Month.

New FUSION Athlete Darnell Collins has just been acknowledged as Popeye's® Athlete of the Month: January 2010. http://www.popeyescanada.com/athlete_january10.php

Looking at this pic, it's pretty easy to see why. Way to go Darnell!

Think You Can?

We’ve all heard the maxims: If you can see it, you can achieve it. If you want something badly enough – if you just think about it and visualize it – you’ll get what you want. Unfortunately, that’s not how the world works … at least, not most of the time.

As bodybuilders, however, we’re a different breed. We see the lift before we do it, feel the pain that comes from stretching muscle and relish the growth pains afterward. For us, the standard rules don’t apply. We use visualization because it actually works.

But what can you do if you want results and have switched up your program but simply can’t get the results you want? It’s simple: Get inside your own head and switch it up!

A ton of psychological research shows the connection between what you believe happens in the gym and your workout success. More specifically, researchers have shown that the more you feel in control of your workout and that you’re getting results from this control, the better you feel about your workout and the more you feel like you can make changes and overcome potential obstacles and difficulties. And researchers say it’s simple: You have to make your own breaks.

So here’s your FUSION FACTOID: Working out is hard work. It’s demanding but worth it. If you are stuck in a rut and feel like there’s no light at the end of the tunnel – no solution, no way out – change your thinking. Instead of trying to do something you can’t do or continuing to do the same thing without results, do something specifically to give yourself a sense of confidence and control. Do your favorite exercise or a week of your easy routine. This will not only give your body a break from the constant stress of high-intensity, balls-to-the-wall training but also give your mind time to relax and recuperate from continual frustration. So next time, you’ll be physically and mentally charged for victory!

www.fusionbodybuilding.com

Source: Coffee P, Rees T, Haslam SA. Bouncing back from failure: The interactive impact of perceived controllability and stability on self-efficacy beliefs and future task performance. J Sports Sci. 2009 Aug 19:1-8. [Epub ahead of print]

AGENT•M Review.

A 30-day Review of AGENT•M - The Muscle Mechanic: http://forum.bodybuilding.com/showthread.php?t=120726711

Christmas Props.

Leigh Mollison, a national-level bodybuilder, sent us some props over Christmas.

"Hi FUSION,
I hope the holidays treated you and your families well. Just sending you a quick note to let you know, I REALLY enjoy FUBAR!! I am the current Ms. Manitoba women's bodybuilding champ and I used your product for my provincials and nationals prep. Thanks and all the best in 2010!!"

- Leigh Mollison

MERRY CHRISTMAS!!!

Haven't Got the Heart for Cardio?

Do you hate cardio? Do you have problems doing it? If you’ve always disliked cardio for unknown reasons or because it got you overtrained in a hurry, you may have an underlying cardiovascular problem. It’s sad but true: Some bodybuilders will eventually develop cardiovascular trouble, possibly even including chronic obstructive pulmonary disease (COPD).

We know a lot about exercise’s effects on muscle; eat and train right, and you grow. But exercise’s effects on the cardiovascular system have been less understood – until now.

Researchers examined how much muscular oxidative stress and pulmonary oxidative stress was occurring during exercise for people with prior cardiovascular problems. They used people known to have no cardiovascular problems as a control group.

They had participants work out for 20 minutes at 40 percent of their calculated 1RM and studied their blood and urine before and after exercise. Those with preexisting cardiovascular problems experienced increased pulmonary oxidative stress and overall systemic inflammation after exercise, while healthy subjects didn’t.

So here’s your FUSION FACTOID: Hating cardio because it’s boring isn’t the same as hating it because it gets you overtrained quickly. If you hate it for the latter reason, get a cardiovascular stress test from your doctor. After all, your heart and lungs pump oxygen and nutrients to your muscles so they can grow, so if you’re having cardio trouble, it’s a sure bet that you’re not growing as much as you should either.

www.fusionbodybuilding.com

Source: Mercken EM, Gosker HR, Rutten EP, Wouters EF, Bast A, Hageman GJ, Schols AM. Systemic and pulmonary oxidative stress after single-leg exercise in COPD. Chest. 2009 August 20. [Epub ahead of print]

FUSION Awards Supplement Contract.

We’d like to send a huge shout-out to Zaid Adamo for claiming the overall title at this year’s NLABBA Championships. He was able to come in super ripped and edged out a very competitive field. As a result he was awarded at one year supplement contract with FUSION BODYBUILDING. Great work Zaid…see you on the national stage!

V.I.P. Update.

We have been getting a lot of great feedback on our V.I.P. site. The how-to posing and training sections have received a lot of praise. However, here at FUSION BODYBUILDING we are more concerned with what you don't like, what we're doing wrong...because that makes us better. One point of mention was the fact it required between 8 and 10 proof-of-purchases to receive FUSION gear. The feeling was that's way too many...that we were expecting too much. So...after some quick decision making, we've decided to chop that number in half. You'll now only need to submit 4-5proof-of-purchases for your choice of hat, skully or t-shirt.

FUSION users know what's right and from time to time we need to be told. So, please keep your feedback coming and we'll be sure to keep getting better.

A cool letter and a great testimonial!

This was a cool letter we recieved from powerlifter Serge Leduc looking for sponsorship. I thought I'd share it with you as it's a great testimonial for FUSION. It's also great when someone takes the time to actually send us a letter in the mail; it made me smile:-)

Injuries: In Your Genes?

As bodybuilders, we spend a lot of time talking about genetics, especially when talking about our ultimate potential and maximum natural (and chemically assisted) limits. Talking about genetics has almost become cliché. Now, however, scientists have made a remarkable discovery: Your risk of injury may be genetically determined.

Using recent advances in genetics and tendon and ligament research, scientists in Cape Town, South Africa, have implicated the COL1A1 gene in soft tissue and ligament injuries. This has been confirmed as an explanation for why some people are predisposed to injuring their Achilles tendons, knees, and rotator cuffs and shoulders.

So here’s your FUSION FACTOID: You should continue to train all-out, but you have to train your body. That means knowing your genetic risk factors and changing your training to accommodate them. Let’s face it: You can’t grow when you’re injured. Injuries suck! So train hard and smart, and you’ll stay injury-free on your one-way trip to Muscletown.

www.fusionbodybuilding.com

Source: Collins M, Raleigh SM. Genetic risk factors for musculoskeletal soft tissue injuries.
Med Sport Sci. 2009;54:136-149. Epub 2009 Aug 17.

We really don't have any excuses.

An Apple a Day ...

… keeps the doctor away – it’s an old saying that’s been around as long as there have been old sayings. But that doesn’t mean it’s not true. For bodybuilders, eating an apple a day may be the best way to keep the doctor away ... from your kidneys.

Chances are that you spend more time thinking about getting rock-hard abs than kidney stones. But a kidney stone can seriously sideline you – to the point of putting you in bed for a week at a time. And that’s not good for keeping your hard-earned muscle growth.

Researchers in Maine examined the diets of over 250,000 people and calculated a special score called the DASH score – Dietary Approaches to Stop Hypertension. The higher the score, the more apples the study subjects consumed and the fewer kidney stones they formed.

The highest scoring study participants – i.e., those who ate a lot of fruits such as apples – were 40 to 45 percent less likely to develop kidney stones than the lowest scorers. And the researchers pointed out that these findings held for everyone, regardless of age, weight, gender or ethnicity.

So here’s your FUSION FACTOID: You might be focused on getting the best set of abs in your gym, but you should pay serious attention to your kidneys. While you can’t see them from the outside, they’re vitally important to your overall health and bodybuilding career. So be proactive: Eat an apple a day to keep the doctor – and catabolism – away!

www.fusionbodybuilding.com

Source: Taylor EN, Fung TT, Curhan GC. DASH-style diet associates with reduced risk for kidney stones. J Am Soc Nephrol. 2009 Oct;20(10):2253-9. Epub 2009 Aug 13.

Are You an Exercise Addict?

Can’t stay out of the gym? Describe yourself as a “gym rat?”

Every so often, a study is published examining exercise addiction. This particular animal study is especially interesting because of its implications for bodybuilders.

Tufts University researchers had 44 male and 40 female rats either run for several weeks on an exercise wheel or remain inactive. After this initial phase, the rats were divided into two groups. The first group was given food for an hour a day, and the second group was fed around the clock. All rats were then given naloxone, a drug that simulates immediate heroin withdrawal symptoms.

After the injections, the hardest-exercising rats showed the most severe withdrawal symptoms – trembling, writhing, chattering teeth and drooping eyelids. Upon the resumption of exercise, these symptoms lessened or went away.

This led researchers to the following conclusion: “Exercise, like drugs of abuse, leads to the release of neurotransmitters such as endorphins and dopamine, which are involved with a sense of reward.”

So here’s your FUSION FACTOID: You hit the iron because you look good and it feels good – it’s the best kind of high there is. But too much exercise can get you seriously overtrained and burned out, costing you muscle now and destroying your physique in the long term. That’s something you want to avoid at all costs.

www.fusionbodybuilding.com

Source: Kanarek RB, D’Anci KE, Jurdak N, Mathes WF. Running and addiction: precipitated withdrawal in a rat model of activity-based anorexia. Behav Neurosci. 2009 Aug;123(4):905-12.

Olive Oyl and OMEGA•OIL

It looks like Olive Oyl is also getting in on the act. Travis Williams of Popeye's Grande Prairie sent us this pic. It really shows how much confidence his customers have the in the FUSION BODYBUILDING brand.

Gym god? Pshaw! You mean “sex god!”

We all know ZEUS does a damn good job boosting your test levels, but a new study on its core ingredient shows that it can help you in the bedroom too. A recently completed human clinical study in Australia showed Testofen to significantly increase libido, including sexual cognition, sexual arousal, sexual experience and orgasm. These results demonstrate that Testofen is safe and effective for increasing libido in healthy males.
So, if you aren't too busy taking advantage of the libido-boosting power of ZEUS, you can hear the details of the study as they're presented at SupplySide West today. Isn't testosterone great?

HOT & FIT 100.

The search is on as Inside Fitness compiles the hottest list in Canada with HOT & FIT 100!

If you have any Canadian females that are Hot & Fit, please email the submission and pictures to Lori Fabrizio: lori@ifmmedia.com

The deadline for entries is tomorrow, Friday November 13th, 2009!

Canada’s hottest and fittest females are finally going to have a place to call home! Only Canada’s biggest fitness magazine could bring you the sexiest women from across the country! Inside Fitness has gone one step further and will compile an annual list of 100 of the hottest and fittest Canadian females. With the expertise of their editors along with the help of Canada’s best photographers and show promoters, women all over the country will be striving to be a part of this elite list.

This prestigious list will appear in the February/March 2010 issue, on sale January 4th, 2010!

Visit www.HOTandFIT100.com to submit pictures and to see which of the hottest Canadian females make the cut for 2009!

Training: Protect Your Mitochondria...

It’s a fact: Although training gets you huge, it does so by inflicting stress and damage on your muscles. But what’s good for your muscles may be bad for your DNA. That can be bad news for your recovery and growth, both now and in the future.

Researchers in São Paulo, Brazil, wanted to see how taking a supplement mixture of vitamins C and E before exercise might affect DNA and mitochondrial health. They measured antioxidant capacity and the healthy appearance of muscle cell mitochondria.

Those who took the supplement mixture before exercise increased their antioxidant capacity by an astonishing 53 percent, and their muscle cell mitochondria were healthier than those who didn’t use the supplement mixture.

So here’s your FUSION FACTOID: This is the latest of a series of studies that show that using antioxidants helps increase overall antioxidant capacity, and that this translates into solid muscle and rapid recovery. So get with the times! If you thought that antioxidants were just for after your workout, think again! Take 500 milligrams of vitamin C and 400 IU of vitamin E with a glass of water one hour before your workout. Repeat after your workout for best results. You’ll not only save your DNA and mitochondria but also gain more muscle!

www.fusionbodybuilding.com

Source: Rosa EF, Ribeiro RF, Pereira FM, Freymüller E, Aboulafia J, Nouailhetas VL. Vitamin C and E supplementation prevents mitochondrial damage of ileum myocytes caused by intense and exhaustive exercise training. J Appl Physiol. 2009 Aug 20. [Epub ahead of print]

REMEMBER.

To all our veterans...thank you. Your sacrafice and dedication does not go without notice. You are heros to us all.

New INSIDE FITNESS On Sale Now!

Terry Frendo and the Inside Fitness team have always been great supporters of FUSION. Over the past year they've increased thier page count by 50%. WOW! If the mag was a bodybuilder, what a freak he'd be :-)

Here's the new cover...it goes on sale today:

Popcorn...for Muscle Growth?

Popcorn is a delicious, ideal snack food in the first several weeks of a fat-loss program. It’s relatively low calorie, it’s high in fiber and it contains zero sugar and fat. But would you believe that popcorn may be good for muscle growth and recovery? It’s true.

A new study presented at the 238th National Meeting of the American Chemical Society (ACS) examined popcorn for levels of antioxidants, the inflammation-fighting, recovery-speeding, muscle-building polyphenols typically found in fruits and vegetables.

Researchers found that popcorn contains high concentrations of antioxidants and polyphenols – comparable to many fruits and vegetables.

So here’s your FUSION FACTOID: You eat fruits and vegetables because they kill inflammation and speed muscle growth. Popcorn may do the same. So if you’re dieting down – and even if you’re not and simply want a delicious food – try popcorn. It may not make a huge difference in terms of your overall growth, especially if you’re already eating plenty of fruits and vegetables, but it’s a nice, healthy snack-food choice. Best of all, it can be made to taste pretty good. Just make sure you skip the sugary syrups and additional calories and stick to healthy toppings such as herbs and other low-calorie options.

Source: Vinson J, et al. Whole grain cereals, popcorn rich in antioxidants, not just fiber, new research concludes. 238th National Meeting of the American Chemical Society; 2009 August 19; Washington DC.

I may not know much, but I know what I like. (Or … I’m gonna buy me some art, maybe a Garfunkel.)

If you happen to be in Pittsburgh in the next week or so and have a little time, head over to the Center for the Arts and check out the work of Dylan Vitone, their 2009 Emerging Artist of the Year. He takes some wide-format pictures that are quite cool. On display is his Miami Project, a series of pictures shot in Miami, which Vitone describes as "a city that wears socioeconomic status and sex appeal on its sleeve." With pieces titled "Body Builders," "Male Model with Lots of Photographers" and "Bikini Models on Steps," he brings different perspectives to the world, including ones with which bodybuilders are very familiar. So get out of the gym and get some culture!

OMEGA•OIL Hits Store Shelves Nationwide.

OMEGA•OIL , the bodybuilders EFA, has hit shelves nationwide and it looks like it’s getting plenty of attention. Mark Garces from Popeye’s, in Burlington Ontario, understands the importance of a good omega-3 product and wants his customers to understand the benefits of OMEGA•OIL. He believes OMEGA•OIL is a good choice for his clientele and says it will benefit everyone from top bodybuilding athletes to the average Joe looking to stay healthy. Mark is impressed with the informative packaging that will assist his customers with their choice.

Mark wanted to create awareness for OMEGA•OIL and displays it in the prominent spots in his store. He choose their health and wellness section where customers have the choice of a variety of products directed towards consumers of all ages to promote a balanced healthy living. He also selected the sports section to remind athletes and bodybuilders of the importance of OMEGA•OIL. In addition, he also displayed the OMEGA•OIL on the shiny silver tray which Popeye holds to serve customers. Apparently Popeye himself understands a person needs more than just spinach alone and OMEGA•OIL is available to support everyone’s health goals.

Thanks for the support Mark!

Mr. Gaza contest held in Strip

Wow. Now you don't think bodybuilding when you think the Gaza Strip, until now that is. Apparently this past Saturday, the Gaza City University sponsored a bodybuilding competition which had 20 contestants. Who would have thunk it?

Who are your heroes?

I was just reading this little article about an appearance by Jay Cutler in Rocky Mount, North Carolina. Three things struck me: The first, which has nothing to do with the point of this blog post, was that it was cool that Cutler was doing an appearance at a gym just to help a buddy. The other two were about having our heroes. The article began by introducing Vernon Bradley, a bodybuilder from Halifax, Canada, who drove all the way to Rocky Mount, a 21-hour drive, just to meet Cutler. Then the article ends with Cutler saying he was inspired to become Mr. Olympia after seeing a picture of Chris Dickerson, winner of the Mr. Olympia in 1982. It makes you wonder: Who's looking at a picture of Cutler right now, and will they be standing onstage at the O in a few years, inspiring others?

OMEGA•OIL™ PRESS RELEASE.

For Release Wednesday, October 21, 2009 to industry media
For Release Thursday, October 22, 2009 to all other media


FUSION BODYBUILDING Launches OMEGA•OIL™


For Immediate Release

GUELPH, Canada – October 21, 2009 – For years, research has been singing the benefits of including more essential fatty acids (EFAs) in the average person’s diet, resulting in a multitude of products and supplements with added EFAs such as omega-3s. But needless to say, bodybuilders aren’t average and neither are their goals. So why should they be interested in EFAs? The answer is simple: EFAs can help make a serious difference in their training. But getting enough EFAs isn’t easy. Usually, the body gets EFAs from a variety of sources, including fish, seafood, seeds and nuts, but most of these aren’t a significant enough part of the average bodybuilder’s diet. That’s where an omega-3 supplement such as FUSION BODYBUILDING’s new OMEGA•OIL comes in.

OMEGA•OIL is one of the few EFA products developed specifically for bodybuilders. It’s been scientifically developed for bodybuilders to help them protect muscle, burn fat, reduce joint inflammation and pain, improve insulin response, improve cardiovascular health, increase mood quality and promote brain cell growth. And unlike other EFA supplements, OMEGA•OIL isn’t filled with omega-3 oils from other sources, such as flaxseeds. It uses only an exclusive three-fish blend, because fish oils have been scientifically shown to trigger the most rapid increase of key EFA components in the blood, much faster than flax oil. That ensures bodybuilders get EFAs into their systems sooner so they see results sooner.

“It’s about results and about staying healthy,” Jeff Wilde, one of the developers of OMEGA•OIL, says. “We here at FUSION BODYBUILDING created OMEGA•OIL because we knew how important EFAs were for bodybuilders, and we also know that most bodybuilders aren’t getting enough in their protein-heavy, low-fat diets. We wanted to give bodybuilders an omega-3 supplement made just for them so it could help them stay healthy and reach their goals. OMEGA•OIL has surpassed our expectations, and I’m sure it’s going to surpass the expectations of serious bodybuilders too.”

Founded in 1998 by Ryan Herniman and Adrian Burke, FUSION BODYBUILDING is a top nutraceutical company dedicated to providing bodybuilding supplements to true followers of the sport. All of FUSION’s products start in the gym and are perfected in the lab by its innovative research and development team. FUSION products are sold worldwide.

FUSION BODYBUILDING

CONTACT: culture@fusionbodybuilding.com

A Great SLEEPING•GIANT Testimonial.

Received via email.

Subject: Product Review SLEEPING•GIANT

Just to make a long story short I can go on and on about this stack but I have purchased 2 lots of this stack off a friend of mine who bought a bunch of these in bulk and man o man the gains are unbelievable! I have never been so impressed with a product stack as this one ever. I am on week 3 of this stack and for some reason my body is mutating. I would be more than glad to represent your company with transformation pictures and updates. Just let me know if interested. I will post new pics this week of my crazy gains from my so far 3 week stack. Feel free to visit my Body Blog on BBing.com http://blog.bodybuilding.com/rubarb/2009/08/12/my-first-fitness-blog/?comment=1

Rob Vaters

CONGRATS ALEISHA!

I wanted to send a big congratulation to Aleisha Hart for kicking some ass down in Fort Lauderdale this weekend past. This is only Aleisha’s second show as an IFBB Pro-Figure competitor but she’s making her mark felt with the judges. I recently had the opportunity to sit down with her and her fiancee, Bryan Deasley, at the Olympia. I wasn’t quite sure what to expect, but what I quickly realized was this duo was the real deal. They are in this sport together and really bring a fresh and honest outlook to the competitive figure scene. Their approach is working as not only does Aleisha continue to improve onstage but she has 2 multi-page spreads in American Curves and Muscle Mag this month…you’ll have to check them out. Here is some of what you’ll find in MuscleMag; keep in mind Bryan’s nickname is ‘Diesel’. :-)

FUSION's New Product - Coming Soon!

Interview with WBFF Athletes Craig & Julie Bonnett.

Our First Female Before and After.

To check out Jodi's full transformation profile, go to: http://www.fusionbodybuilding.com/transformations/



The result...

Caffeine works, right?

Everyone knows that caffeine boosts performance, right? Everyday experience proves it – but not always. Here’s where it gets interesting.

Researchers informed healthy study participants that they were testing the effects of caffeine on performance and post-exercise heart rate. One group of study participants was told it would be given a caffeine drink immediately prior to their workouts, while other participants were told they were taking a placebo, an inert drink containing no active caffeine. However, rather than actually giving a caffeine drink to one of the groups, the researchers gave participants in both groups a placebo.

Researchers then had all participants from both groups perform single-leg leg-extension exercises for 15 repetitions at 60 percent of their one-rep max, and the results were interesting.

Researchers found that study subjects who believed they had received the caffeine drink performed two additional repetitions during the leg extension and reported feeling as though they had worked less hard than subjects who performed the same exercise without what they believed to be the caffeine drink. In this case, believing made all the difference.

Researchers concluded, “the perception of consuming a substance that purportedly enhances performance is sufficient enough to enable individuals to complete a greater number of reps to failure during short-term resistance exercise.”

So here’s your FUSION FACTOID: Caffeine works big time, but not for everyone, and caffeine can stop working for you even if you get a kick out of it now. This research makes it clear that although caffeine works well, it’s really the mind that’s the power behind most of its effects. Caffeine works because it affects your mind and gets you energized and focused. But you can do this naturally by visualizing your workout before you do it. Mix both caffeine and visualization together, and you have a serious recipe for an intense workout and muscle growth! So use them together, but never neglect or forget about the importance of having control over both your muscles and your mind.

Source: Int J Sports Physiol Perform. 2009 Jun;4(2):244-53.

FUSION at the Mr. Olympia Expo.

There was a buzz about FUSION this year at the Mr. Olympia Expo. Our team took care of business!


Big Ron Partlow interviewing Craig and Julie for Canadian Bodybuilding Radio.


Muscular Development in Poland is doing a feature on FUSION. Craig is representing!


Yet another interview...the crew was definetly busy.

74 and kicking ass.

74 year-old Tsutomu Tosaka of Japan proved this past weekend you are never too old to body build. Mr. Tosaka won the overall title at the 21st Japan Masters Bodybuilding Championship in Tokyo. The competition was for men over-seventy, and impressively had a field of seven competitors, all of whom were born before World War II, vying for the title. Apparently, Mr. Tosaka didn’t start bodybuilding until he was 40, but hasn’t stopped since.

The dumbbell with the dumbbell.

Warning! This post might disturb some readers.

In the gym one of the fundamental tools in our struggle to increase our muscle size is a dumbbell. But one Newport Beach, California resident took the use of a dumbbell plate waaaay too far. In an attempt to pump-up the size of his – um, "man muscle", ah, you know, his penis – he put his apparently wee "willy" in the dumbbell hole (no, not like the gag gift above). Then after two days of being unable to remove his "john thomas" from the hole due to swelling, and realizing that it turning black and ballooning to five time its normal size wasn't the kind of growth he was looking for, he went to the hospital. The docs had to call in the local fire department to cut the plate off. Which, they actually did without harming him. Think I'm lying? Nope, it was first reported in the Newport Beach Daily Pilot. Read it for yourself. The lesson to be learned here? Be happy with what you can't change, and focus on improving what you can, oh, and make sure to wash your hands after touching the dumbbells if you're ever in Newport Beach.

2009 Mr Olympia

Jay's done it. He's the taken back the title, and he's the only guy in history to ever take the title back from the person who took it from him. Arnold of course did regain the title in 1980, 5 years after losing it, but of course he didn't compete in the off years.

As usual there is some controversy over the placing. Dexter only landed 3^rd. Heath, who was expected to be a major player this year landed 5^th. But we'll leave the arguing to the message boards. All we have to say is congrats Jay.

The TOP 6 in 2009
1^st Jay Cutler
2^nd Branch Warren
3^rd Dexter Jackson
4^th Kai Greene
5^th Phil Heath
6^th Victor Martinez

FUSION at the WBFF World Championships.

There was a lot of build-up for this year’s WBFF World Championships at the Living Arts Centre in Mississauga. The bodybuilding forums and Facebook have been filled with chatter. Some people have been sceptical while others see the need for change in Canadian bodybuilding and have embraced what the WBFF stand for…giving back to the athletes. Well, after witnessing this year’s show it’s clear that the WBFF has taken over at the premier Canadian bodybuilding organization.

Not only does the WBFF have the finest production in all of bodybuilding but Paul Dillett and his amazing team have put together the largest prize purse in Canadian bodybuilding and fitness history. Giving away over 120 grand worth of cash and prizes, the athletes left feeling like they are finally getting what they deserve. The FUSION team managed to grab some cash and hardware of their own. Both Dan Ziccardi (Middleweight) and Dave Naugler (Pro Division) managed to take 3rd in their very tough classes and FUSION advocate Craig Bonnett took second in the Pro Division. Way to go guys we’re proud of you!

I’d also like to say, on a more personal note, that the highlight of my WBFF experience was meeting Wayne DeMilia. You know times are changing when one of the men who help build the Mr. Olympia is taking interest in what’s going on.

If you’re interested in seeing more of the WBFF stage, we’ll be uploading all the routines at BeingABodybuilder.com

The ContestPrep.ca team at the FUSION booth.

On-set With Stone Cold.

Long-time FUSION athlete, Paul “The Mauler’” Lazenby, has been in the movie bizz for a long time now. He has flipped for and fought with some of Hollywood’s best. From getting clocked in the face to making indecent proposals (on Ashton Kucher in the Butterfly Effect), Paul has done it all. Recently he found himself on the set of “The Stranger” for which he stunt-doubled Steve Austin. He said the last day was the best day ever and this is why: “I did a backward air-ram (compressed-air-driven catapult) away from an exploding car and landed on the next house’s lawn. INTENSE to say the least!”

WHAT?! My idea of an intense day is double dosing on some coffee. So, now I wait here…sipping on java thinking I have to re-consider the excitement level in my life.

Another Bodybuilding Murder.

This news comes courtesy of Woodtv.com

Bodybuilder found guilty of January murder.

Updated: Thursday, 10 Sep 2009, 8:15 PM EDT
Published : Thursday, 10 Sep 2009, 8:15 PM EDT

GRAND RAPIDS, Mich. (WOOD) - The man man accused of strangling a woman on Grand Rapids' west side was was convicted of first-degree murder Thursday.

Kenneth Ray Thomas, 38, was charged with killing 53-year-old Debra Jean Vanklaveren. Her body was found in her apartment January 5th in the 300 block of Indiana Avenue SW. Police originally thought it might have been a natural death, but changed their minds when they couldn't find her dog or car.



He will be sentenced October 8th to life in prison with no chance for parole.
Thomas' MySpace page shows he lived his life in the gym. Most of his pictures show him flexing in what appears to be a bodybuilding competition. He says on the Web site that his hero is Jesus and his faith is what keeps him strong.

How do I get my bodybuilder name?

"The Austrian Oak." "The Blade." "The Freakin' Rican." Bodybuilders have been sporting nicknames since the early days. Back in the late 1800s and early 20th century, bodybuilders didn't just pose in competitions – they performed feats of strength for paying audiences. It was just good business to sensationalize themselves. There's a reason Ed Fury didn't put Ed Holovchik on the marquee, or why a guy named Angelo Siciliano changed his name to Charles Atlas.

Plus, who wouldn't want be called "The King of Bodybuilders" like Clancy Ross? How about "The Shadow," as Dorian Yates was known? And what about Sergio Oliva's "The Myth"? There's nothing more manly than a good nickname, and for guys, isn't that what bodybuilding is all about – being the being the biggest, strongest, manliest man in the sandbox?

Truthfully, these names get created by the marketing and media guys, and sometimes they're a bit much. But getting a name and making it stick is two different things. So bring on the badass nicknames. They may feel a bit juvenile at times, but I guarantee you there isn't a guy out there who wouldn't be at least secretly pleased to be called "The Duke" and have it stick.

Creatine for Cardio?

Everyone knows that creatine is simply awesome for building muscle, and that cardio is essential for good strong cardiovascular health and speedy recovery from brutal workouts. But have you ever wondered what the effect of creatine and cardio together would be? Scientists did, so they set out to find out.

Scientists divided subjects into two groups: a group taking creatine and a group taking a placebo. Neither the study participants nor the researchers themselves knew which group was actually getting dosed with creatine. Both groups did an intense cardio program for 11 weeks, with three cardio sessions per week, each lasting for 45 minutes. The scientists were testing to see the effects of creatine on cardiovascular health, as measured by plasma lipid profiles.

At the end of the study, researchers found that the plasma lipid profile did not change in any of the study participants. In other words, creatine supplementation did not have any benefit for cardiovascular exercise beyond the benefit of cardio alone.

So here’s your FUSION FACTOID: Creatine is great for building muscle, and some evidence suggests that it may even help you use oxygen better. But, the verdict is in: It doesn’t help you get extra health or performance benefits beyond the ones you would get from cardio alone. Stick to using creatine for what it does best: building muscle!

Source: Gualano B, et al. Does creatine supplementation improve the plasma lipid profile in healthy male subjects undergoing aerobic training? J Int Soc Sports Nut. 2008 Oct 3;5:16.

Dave Naugler is coming in large for the WBFF World Championships!

We are just under a week away form the 2009 WBFF World Championships and people are getting excited, for good reason. Paul Dillett and the WBFF team have successfully brought some much needed class and production value to bodybuilding shows. You can expect to experience some great entertainment, amazing physiques and this is the inaugural year for the WBFF Pro Division. This means there is cash to be won! Finally there is an organization that is rewarding the athletes for their hard work and dedication.

One such athlete is FUSION team member Dave Naugler. After a disappointing placing at the CBBF nationals in Vancouver, Dave has vowed to come in larger and, judging by the photo’s he sent me, he’s delivering. From speaking with Dave I also understand he’s planning on adding a little something extra to the show…that’s the WBFF way.

September 19th at the Living Arts Centre in Mississauga…be there!

Dave 'Ballistic' Naugler...coming in large.

God Versus The Gut.

Goodness knows I’ve been tempted by food, just like nearly every other person on the planet. A slice of something oh-so-sweet and fatty has been known to affect my cutting-cycle focus, but I never considered that chocolaty bit of heaven to be actually evil.

But natural bodybuilding champ and Christian church founder Ron Williams might just have another opinion. He’s recently come out with a book called Faith & Fat Loss, [www.faithandfatloss.com] which teaches how to fight the sin of gluttony. “Your belly becomes your God,” Williams says.

But it’s not just the temptation of food that Williams addresses. Faith helps counteract the stress caused by events such as abuse, neglect or trauma – which Williams describes as “soul wounds” – that can cause people to be overweight or obese. The four-part plan involves reading Scripture, prayer, exercise and eating balanced, nutritious meals. If you’re really interested, you can wade through this 12-minute 700 Club interview [http://www.cbn.com/700club/guests/bios/ron_williams042209.aspx ] with Williams.

I have to say, I don’t factor God into my training, but it certainly illustrates that there are all types out there. And if it’s what works for you, go for it.

TABOO: Female Bodybuilding Documentary.

Taboo: Female Bodybuilding
by Tech9

Following Sam Stone on Facebook.

If your Facebook friends are anything like mine you can always bank on someone posting their bodybuilding progress pix. At any given time I can follow the bulking goals of one person and then hop on over to the National preparations of another. It’s always cool to see how each person deals with common difficulties. Some people post on-going motivational quotes to keep them in the right mindset. Others ask for their friends to give honest critiques of their physiques. It’s all rather engaging and I hazard to guess, the ability to now compare yourself to the competition before the show is going to bring a harder working and more dedicated bodybuilder to our sport.

One such bodybuilder is a guy from England named Sam Stone. He contacted me because he was very curious about our products. I gave him some words of encouragement and some supplement guidance. I followed his updates and he proved to be more dedicated than I would have thought. He was always posting updates and telling his followers how he was doing. In fact, the only real break from his bodybuilding progress that I saw was a sweet car he bought! True to his mission, he remained focused, stayed on his diet and come contest day he managed to snag 2nd at the Junior UKBFF SW Championships and qualified for the British Finals. Wow…I can’t imagine what that felt like for him. Way to go Sam…you’ve earned it.

Upon talking to him after his competition he showed his true colours by saying: “I need to be tighter!” That’s a sign of someone who’s going to have a strong future in this sport.

Cardio gets your heart pumped now – but what about later?

Cardio burns calories immediately and gets your heart working. But did you know that different kinds of cardio can work your heart differently? And did you know that working your heart differently has different effects on your blood pressure? It’s true.

A Belgian study tested the effects of two different kinds of cardio exercise. Participants exercised over three 10-week periods, and during the first and third periods, they did either higher or lower intensity exercise. In between, the participants were sedentary. The only thing that the researchers changed was the intensity of the exercise the participants performed for one hour per week three times a week.

Before, during and after the study, researchers measured systolic blood pressure (SBP) and heart rate (HR). They found that endurance training at both lower and higher intensity significantly affected systolic blood pressure levels, but – and here’s the important conclusion – chronic cardio exercise did not significantly reduce systolic blood pressure. They also found that if you want to lower your resting heart rate, you need to do high-intensity training.

So here’s your FUSION FACTOID: If you want to do cardio, know how it affects your heart. If you want to lower your blood pressure, increase intensity. To lower your resting heart rate, increase intensity. And, the research seems to recommend avoiding excessive bouts of long cardio, as this has no effect.

Source: Cornelissen VA, Verheyden B, Aubert AE, Fagard RH. Effects of aerobic training intensity on resting, exercise and post-exercise blood pressure, heart rate and heart-rate variability. J Hum Hypertens. 25 June 2009; doi: 10.1038/jhh.2009.51.

The National Roller Coaster.

What a roller coaster ride it was for the FUSION team this past weekend at the 2009 CBBF Nationals in Vancouver. There was a lot of public support for Dave Naugler going into this event. His prep was spot-on and it looked like he was on his way to a top placing. Backstage there was magic in the air as Dave began the countdown to his appearance. When he took off his team suit in the staging room everyone went silent…he looked amazing! But something happened…between that time and when he got onstage Dave’s physique changed slightly and he missed the mark. He wasn’t put in the top 6 callout and this ended his bid for the 2009 CBBF Championships. We were all crushed and confused…but that’s bodybuilding.

On the up side, FUSION has recently signed a 21 year old powerhouse named Darnell Collins. He has only been training for 2 years but he is truly one of those guys you know has greatness knocking at his door. At his young age, he has a well balanced physique with plenty of densely striated muscle…maturity beyond his years. It would appear the judges thought so too because they awarded him the title of Junior Mr. Canada. Way to go Darnell and welcome to the FUSION team!

To conclude; bodybuilding is bodybuilding and no one can predict the out come. FUSION is extremely proud of Dave and Darnell for representing the company so well and for inspiring others. Next stop…WBFF World Championships.

Here’s a pic of Darnell with his hardware…see what I mean :-)

Pete loves sausage.

As we mentioned earlier, Furious Pete Czerwinski, bodybuilder and world-class competitive eater, would be doing a stunt for Sausage Fest, a BBQ concert put on by Toronto radio station 102.1 The Edge.

What did he do? He ate 20 Sausages in 2 minutes 30 seconds.

Yummmm. That's a lot of protein.

Hulk no dance.

Uh-oh Lou Ferrigno is angry, and we don't like him when he's angry. We mentioned before that Lou was interested in being on the upcoming season of Dancing with The Stars, but it looks like Lou didn't make the cut.

And he was pissed.

His wife/manager Carla had this to say, "The producers told us he would have made an excellent contestant, and when you compare him to some of the 'so-called' celebrities they picked, it just does not make any sense at all," she told Radar Online. "[The producers] never even had the class to give Lou a call and tell him that he was not going to be chosen. Lou is an American icon."

I can understand why they're upset. To be passed over is one thing, but to have a nobody like Ashley Hamilton (look him up, I know I had too) get on the show, it leaves you wondering what really went on during that selection process.

Then again, maybe it's the fault of this leaked audition tape.

Just kidding! Please Lou, and you too Carla, don't get angry at me!

Eat protein at Joe’s

What's the mark of a serious bodybuilder in training? It ain't muscles – nope, that would be too easy. Give up? It's a cooler. Eating can be a real drag, and of course, all that cooking isn't much fun either. Ah, for a world where there's a restaurant for bodybuilders on every corner instead of a McD's. While that isn't the case, we can at least raise a glass (of whey) to those places that do make a menu with the musclemen in mind.

The granddaddy of them all has to be The Firehouse in Venice, California, not too far from Muscle Beach. Every major bodybuilder has traveled to the mecca of Muscle Beach at least once, and chances are, once he was done, he went to The Firehouse to eat. (Hint, hint to the bodybuilding tourist.) Love it or hate it (they apparently have sushi on the menu now), you have to acknowledge its place in history.

If you're living in New Jersey or New York, you have some great joints to eat at. First, you can stop in at Muscle Maker Grill to get your protein and complex carb fix. Now with eleven locations in Jersey and more planned, they may not be McD's, but they're trying. Their menu has everything a growing bodybuilder needs, including whey protein smoothies, wraps and entrees such as lemon pepper chicken with steamed broccoli on brown rice. Or, if you find yourself in Manhattan, stop by The Pump and build the perfect meal of steamed veggies, protein, a tasty sauce and some good fats.

If you find yourself on the other coast, I've heard good things about Rocky Cola Cafe. Though their website seems to be on the fritz, I've heard this Fifties-diner-style restaurant has a pretty solid bodybuilder menu. You'll find a location in Montrose, California, and another in Hermosa Beach.

Going to Florida? Get your chicken and rice on at either Chick-N-Grill or Chicken Kitchen. Both menus are similar: Order a Chop at one or a Chop-Chop at the other, and you'll get grilled chicken with rice (you'll want brown, of course), and if you like, you can add beans, tomatoes and some less-than-healthy choices.

That's just a taste of the bodybuilder-friendly restaurants out there. I know there are hundreds more, and that's not counting the places that do requests. Guess what? I'd like to hear them all. Where do you go in your hometown that has a specific menu for gym rats like us? Let me know.

 

FUSION Athlete, Jodi Boam, Kills It at the Nationals.

Jodi Boam is such a phenom. Only in her early twenties, she’s been able to skyrocket onto the national stage and make a commanding presence, taking on girls a decade older than her. Jodi's dynamic gymnastic ability combined with a fine-tuned physique nabbed her 3rd in the fitness short class. Putting the icing on the cake, she also walked away with the best posing routine. She is the first female athlete FUSION has sponsored and we are stoked to see this young star do even more damage next year at the CBBF Nationals hit Toronto.

Congrats Jodi!

Last pic of Dave Naugler before the Nationals.

Well, there's no doubt that Dave looks a little zoned-out here, but that's what it's like at this stage of the bodybuilding game. Dave is only 5 days out from stepping onstage at the CBBF Nationals and what an impressive prep it's been. Everyone at FUSION if proud of him. We'll be there cheering him on and taping the experience for an up and coming episode of Being A Bodybuilder. So...here is the last pic of Dave before we see him in Vancouver...STOKED!

Dave Naugler - 1 week out from the Nationals!

What a journey it's been for Dave. It's been almost a year of dedication to his diet and training regimin that bring him to this point. In just over a weeks time Dave will be stepping onstage at the Canadian Nationals...think he'll be the newest pro? Well, we think he's a top-runner and we'll all be there cheering for him.

Can your heart predict your performance and growth?

You know that your heart is important – just see how far you get in the gym without it. But aside from the basics of life and death, your heart matters a lot more than you might think: It ultimately determines your muscle growth!

Researchers in South Africa wanted to see if they could link changes in heart rate recovery to exercise performance. To test this, they put two groups of participants through a series of intense workouts.

After analyzing the data, the researchers found that the rate at which your heart recovers from exercise can be used to monitor and, in some cases, predict your overall recovery. And this will help you establish an optimal training load/recovery ratio that can have you hitting peak performance and muscle growth with every rep!

So here’s your FUSION FACTOID: Start paying attention to your heart, because if your heart leaves the party early, your workout quality will tank and your potential gains will evaporate. So here’s what you do: Monitor your heart rate and time between sets to see how long it takes you to catch your breath for more work. Make sure you’re not working too hard, but work as hard as you need to. Do this and you’ll never be overtrained – just overgrown!

Source: Lamberts RP, Swart J, Capostagno B, Noakes TD, Lambert MI. Heart rate recovery as a guide to monitor fatigue and predict changes in performance parameters. Scand J Med Sci Sports. 2009 Jul 3 [Epub ahead of print].

SHUT•EYE REVIEW

The team at Lift It Buddy decided to do a review on SHUT•EYE; very cool. Here’s what they thought: REVIEW

Leah Wynne Snags the Hardware.

FUSION athlete Leah Wynne decided to step back onstage after a few years off and I bet she's glad she did. Leah walked away with second place in the Natural Pro Bodybuilding division. Here's what she had to say about the experience:

"I've been off the stage for 4 years, and in the past year I've recovered from a major car accident, ongoing health issues and a complete career change. Talk about stress! If not for the recovery assistance and sleep enhancement from FUSION's supplements, I might not have made it through to the end of my prep!"

Congrats Leah!

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