Author L Rea's
CORE Performance
Truth for Excellence in Physique &
Performance
January 2005
Editorial
Question & Answer
Featured Article
by Don Alessi
Bodybuilders can set their watches by it. 12 weeks before the contest, around
the time they decide to cut calories, insecurities emerge like a fat chick at
Dairy Queen. Otherwise self-assured muscle monsters start behaving like paranoid
neurotics. They babble… Am I too small? Am I losing strength too fast? Are
body-for-lifers making fun of me? This is the time that preparedness pays off. This means shifting your mindset
and having a plan. Why not use this restricted calorie period to your advantage?
How? You ask. By forcing your body to use its huge reserve of energy and
internal pharmacy to build lean, chiseled muscle. It’s simply a matter of
knowing the right strategy.
Nutrition & Supplementation
by Dave Douglas
So ya wanna be a freak—or even just have a nice degree of muscle and a dialed
in six-pack. Well your body and tens of thousands of years of evolution have
second thoughts in regard to this pursuit. See the body prefers to stay in its
comfort zone and that means it is constantly trying to maintain homeostasis—a
set-point that is the area where it is at its most natural balance. For most of
us that is not 240 shredded unfortunately as evolutionarily food was not always
prevalent but rather scarce and excess LBM was a waste of energy. Moreover, to
have too little body-fat would mean certain disaster in times of
famine. Now some may be fortunate enough to have a homeostatic
set-point of a more favorable nature, but what about the rest of
us?
by Lyle McDonald
For many years, a common suggestion was that one should attempt to
gain some muscle mass mass (through resistance training and possibly overeating)
prior to beginning a diet. Well meaning individuals would suggest you spent 3-4
weeks or more training hard and eating well to gain muscle mass. The goal was to
raise metabolism so that the diet would go more effectively. A more recent idea
making the rounds in bodybuilding nutrition is that, prior to
trying to gain lean body mass, people should diet down first. This
is done with the expectation that the leaner you are, the better
your body composition changes will be during overfeeding. So get
lean and then train and eat and you should gain piles of muscle
back, right?
by Brian Cunningham
There is logic in that strange title. Scientists call brushing
your teeth an ‘investment’. Besides good hygiene, the main reason
people brush their teeth is for future reward; clean teeth get
less dental caries (cavities) and gum disease. They last longer.
We are ‘investing‘ our time every day to brush our teeth (and
floss) so that they look better and last longer. As you will
learn, health and fitness are not only comprised of what is on the
outside, but the inside as well. We clean our teeth, skin, and
hair regularly, but what do we do to clean our ‘inside’? And what
does this have to do with toxicity?
by Clarityandfocus
Alpha lipoic acid is a coin with two sides. As an antioxidant, it inhibits
reactions promoted by oxygen or peroxides that destroy or corrupt cells. When
taken as a supplement, alpha lipoic acid (ALA) increases the production of
gluthathione which helps dissolve toxic substances in the liver by neutralizing
free radicals produced in our bodies and protecting cells. ALA’s natural form
can be found in tiny amounts in many protein rich foods, such as meats and
spinach. It is also produced in small amounts within the human body.
Manufacturers find it convenient and profitable to keep you uninformed of the
risks in taking synthesized forms of this important neutraceutical. The result
is your wasted money and compromised health.
by Dennis B. Weis
Soon you may not be able to purchase the natural supplements and
vitamins! You may also have to get a doctor’s prescription before you can buy
the remaining versions, in the drug store. Many items won’t be available in ANY
form, and prices might be inflated as much as one thousand percent. This may
seem like a strange, incredible nightmare but it is a very real possibility, if
our government has its way!
Interview
by Scott Mendelson
Scott Mendelson interviews world famous nutrition and supplementation expert Dr.
Eric Serrano MD. Dr. Serrano is well known amongst elite athletes and coaches
who seek his help for the most complicated cases. He also leads the Ohio State
University family practice in Columbus, Ohio where he helps people overcome
every day problems with unconventional tactics, which produce results! This man
turns miracles every day; he gets results when others say it is hopeless. Listen
to his advice and you will be armed with the information to succeed.
Training
by Bryan Haycock
The notion of "instinctive training" comes from bodybuilding magazines that
have run out of made-up routines to publish. Once you have promoted every
possible workout ever to enter into the frenzied minds of the editors, you have
nothing left but to promote make-it-up-as-you-go, or "instinctive training".
This is the ultimate one size fits all poorly workout. Instinctive training dictates that you simply do what you feel
like doing each time you go into the gym. If your so-called instincts tell you
to do curls while that cute girl from the aerobics class is looking, the by all
means listen to those instincts and start curling something! Just remember to
keep your arms squashed into your rib cage. It will make your arms look bigger
from the side.
by Matt Reynolds
Bodybuilders often get stuck in the "one time per week per bodypart" rut, and
that determines how many sets they do and the intensity they use. Since they are
not going to change frequency, they end up not changing much over time. So what
happens (when you view training through the lens of Supercompensation) is that
you beat the crap out of a muscle group and then don’t target it again for
another week. This is because you think that the muscle needs time to completely
recover before beating it into submission again. Well, the fact is, that when
you see training through the lens of Dual Factor Theory, then you’ll note that
it is ok to train a muscle group again even if fatigue is still present.
by Lori Incledon
Fall in line, cadets! Your drill sergeant instructor is here and ready to
whip you into tip-top military-recruit shape! Are you tired of triceps that flap
in the breeze like a flag? Biceps that are as flat as the desert? Well then snap
to attention and focus on these important body parts. I’m not talking about
sissy tricep extensions and wimpy bicep curls either. I’m talking about
in-your-face-challenging, arms on fire exercises. Wave goodbye to your flabby
arms and say hello to arms worthy of gold stars.
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