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Mark Coleman: Combat FighterTRAINING UNDAYFamily completes the life of thisgladiator. Mark with his daughters, Morgan and McKenzie.legschest and calvesbicepsbackshoulders & tricepscalves, abs,offREPS, EATINGANDCOMEBACKS:“Lately, I have been using higherreps. I seem to be gravitating towardsa type of lifting that provides me amore prolonged level of strengththan the type of strength best exemplified by a short burst, single rep. Iam experimenting with 15-20-25 even50-rep sets. I use super high intensity sets with my partner giving meforced reps when I hit positive fail-ure. This high rep approach hascarryover value in a long fight. Myweight sessions last an hour to an hourand a half, no more. Keep in mind that Icannot beat myself up too badly because I have to be back in the gym infour hours for my second daily session.I try to eat and rest between workouts.Sometimes, when I have the time, I comein for a third session at night.” Since heblew his ACL knee joint out few years’back, he is feeling his way back. “I willdefinitely fight within a year; Japan is apossibility and there is a chance theUFC will stage a fight in Nevada in October. Ken Shamrock might fight and Ithink I would be an ideal candidate tofight him.” NHB fans drool at the prospect of seeing these two legendary combat fighters butt heads. Mark Colemanstands ready, willing and able!Parrillo’s products because they are thebest on the market.” Super praise fromyet another professional athlete whosecareer depends, in part, on how effective his eating and supplementing are,“I need high quality nutrients to fuelmuscle growth and aid recovery.” Markdoesn’t want to carry around any extrabodyfat; “Leanness maximizes staminaand no matter how skilled and strongyou might be, if you lack endurance youwill be at a tremendous disadvantage,particularly late in a match. If you getgassed midway through a bout, you’rein big trouble. I know, I feel my loss toMaurice was on account of a lack ofendurance.” Mark is smart enough tosee the athletic correlation betweenlean, low bodyfat levels and cardio capacity. “My endurance is better whenI’m lean and suffers when I carry extrabodyfat.” He runs 3-5 miles several timesa week, rides the bike and jumps rope inaddition to sparring.” Smart as he is tough,Mark recognizes the value of performancenutrition, “By manipulating your eatingyou can improve your athletic performance. Nutrition has a direct bearing onperformance.”6John Parrillo’s Performance Press November 1999Orderline: 1 800 344 3404

Natural Weight Loss Miraclesby Maggie Greenwood-RobinsonNatural Weight Loss Miracles:Creatine Gets Another Thumbs-UpMaggie Greenwood-Robinson, Ph.D.is a certified nutrition consultant andthe author or co-author of 13 books inthe health and fitness field.Creatine was in the news a fewyears back when questions arose regarding its long-term side effects,particularly on the kidneys. A 1999study may put the whole issue to rest.In probably the first-ever investigation into long-term effects of Creatine Monohydrate, researchers examined renal function in athletes whohad taken the supplement for various periods of time (10 months to 5years) and compared these athletesand their test results to those of acontrol group.So how did the investigation shakeout? The researchers could find nodifferences in kidney function between the two groups. The conclusion was that “neither short-term,medium-term, nor long-term oralCreatine supplements induce detrimental effects on the kidney ofInfo-Line: 513 531 1311healthy individuals.” (1) In addition toits excellent safety profile, Creatinecontinues to be one of the best natural supplements for building muscle.In a placebo-controlled five-weekstudy, football players who supplemented with Creatine, or a combination of Creatine and calcium pyruvate,showed significantly greater increasesin lean body mass and muscularstrength than those players who tookpyruvate only, or the placebo. (2)These findings further demonstratethat Creatine enhances physique development in two possible ways - byincreasing metabolically active muscletissue (which in turn leads to moreefficient fat burning) and by boostingstrength levels for more intense workouts.To use Creatine Monohydrate inyour supplement program, health andfitness Guru John Parrillo recom-mends taking four 5-gram doses aday for five to ten days. This is knownas the “loading phase.” From there,five to 10 grams once a day - abouthalf a teaspoon - will keep yourmuscles saturated with enough extraCreatine to continue its positive effects. This period is called the maintenance phase. Creatine is fast becoming one of the most well researchedsupplements in the sports world - sostay tuned for more good news onthis amazing supplement in the future.References1. Poortmans, Creatine Supplementation does not impair renal functionin healthy athletes.” Medicine and Science in Sports and Exercise (1999)31: 1108-1110.2. Stone, MH, et al. “Effects of inseason (5 weeks) Creatine and Pyruvate supplementation on anaerobic performance and body composition inAmerican football players.” International Journal of Sports Nutrition(1999) 9: 146-165.In addition to its excellentsafety profile, Creatine isone of the natural supplements for muscle building.John Parrillo’s Performance Press November 19997

Training Strategiesby Todd SwinneySweet TemptationSour ResultsA couple of weeks back on a Fridayafternoon my phone rang. It was myfriend Tony Saunders, a pitcher for theTampa Bay Devil Rays. Tony knew thatI was taking my youngest son Jacob tothe World Champion Wrestling showhere in Baltimore that particular Fridaynight. He was calling to invite us to ridewith him and some other friends in alimousine that he had acquired for theevening. Never being one to turn downa good time, I graciously accepted.When Jacob and I arrived at Tony’shome we were greeted at the door byTony’s brother-in-law, who looked a bitstartled when he answered the door andsaw me standing there. We went in andjoined the conversation in Tony’s family room while we were waiting for thelimo to arrive. Tony was beckoned fromanother room by his brother-in-law andwhen he came back Tony was laughing. I gave him a “what’s up” kind oflook to which he replied that his brotherin-law had been eating a Twinkie whenhe opened the door and had quicklystuffed it in his pocket when he sawme! He had then run to the basement8to finish the Twinkie before joining therest of us as if the “Food Police” hadarrived and caught him with the goodsred handed. He scurried into the darkness of the basement to polish off thegoods and needless to say we all gotquite a chuckle out of that little episode.I want to revisit the issue of sugar infood and how often it is hidden anddisguised. Sugar is everywhere: sodashave a ton of sugar, candy racks at gasstations are monuments to sugar, quickmarts and supermarkets make a fortuneon sugar products. Think of all thosetantalizing sugar goodies displayedunder glass at the local Movie Theater.Dessert eaters at restaurants are provided entire menus dedicated to allthose oozing, yummy sweet treats. Icecream parlors at the mall have scoopsthe size of shovels for digging throughtheir bins of sinful pleasure. Delicioussweets are everywhere and impossiblenot to notice and it seems as if thewhole world has a sweet tooth. Todaywe are barraged with giant sodas thesize of car wash buckets, candy barsthe length of your grade school ruler,and more pastries, pies, pudding, cookies and goodies than you can shake astick at.According to statistics the averageAmerican swallows some twenty teaspoons of sugar a day! Sixteen percentJohn Parrillo’s Performance Press November 1999of the total daily calories an averageAmerican ingests in a day come fromthis sugar. For teenagers that figuregoes up to twenty percent! On average, Americans gobble down approximately twenty-five pounds of sugareach year, far more than we did ten yearsago. If we truly “are what we eat” thenmost of us would be chocolate eclairscovered with sprinkles!Sugar consumption has gotten out ofhand for two reasons: the taste, obviously, and because we have been taughtthat sugar is “almost harmless” and notas much of a dietary no-no as fats. Sugarhas the same number of calories pergram as a complex carbohydrate or protein, 4.5, and half the calories containedin a gram of fat. But that’s really wherethe good news ends. Once consumed,sugar converts to bodyfat easily andreadily. The serious bodybuilder mustavoid dietary fat to achieve maximumresults and it is no less critical to avoidsugar. And let us not forget the negative health considerations of a sugarladen diet, often overlooked in our results-oriented society. If a lean, taunt,hard-as-nails, muscular physique is yourquest, then you have to avoid sugars.The fact that you receive and read thispublication and the fact that you’rereading this article establishes that you,dear reader, are not the average, sweet-Orderline: 1 800 344 3404

Sweet Temptationcraving American. You most likelyavoid all these goodies and don’t swillsodas and scarf down sugar-loadedtreats. You treat your body right andtrain hard, eat the right foods andsupplement. But even the conscientious athlete needs to be on the lookout for hidden sugar. Nutritionalsupplements are often a surprisingsource of hidden sugar. Have you examined the sugar content of your nutritional supplements? I make my living developing training and supplement programs for people just like you.I deal with great athletes (like my friendTony Saunders) and I’ve had numerous IFBB pro titleholders work undermy guidance including Kevin Levrone,Susan Myers, Theresa Hessler andCarol Semple-Marzetta. But most of myclients are people just like you. I feel itis my responsibility to produce thequickest, most dramatic results for myclient that I possibly can. I have seenplenty of examples of what happenswhen clients are tripped up by sugarshidden away in the nutritional supplements they are using.* Creatine Monohydrate: One product I’ve seen contains 75 grams of puresugar per serving with only 10 gramsof Creatine Monohydrate. The rational is that “by uptaking Creatine witha superior delivery system” (sugar) youwill “enhance” the effect and speed theCreatine to its ultimate destination, themuscle cell. Putting that much sugarinto your system a couple of times aday will enhance delivery alright, it willdeliver a serious amount of fat right toyour midsection! Use Parrillo’s Creatine Monohydrate and take it withmeals.Meal Replacement powders: Read theingredients and the label closely onyour meal replacement powder andyou’ll commonly find things like cornsyrup, fructose, high fructose cornsyrup, crystalline fructose and othersugars listed on the label. Even thoughthe nutritional breakdown reveals only2-3 grams of sugar per serving, whichseems like next to nothing, ponder thecumulative effect. How many timeseach week are you using this supplement? Perhaps two or three times dailyper the manufacturer recommenda-Info-Line: 513 531 1311tions. Multiply the sugar per servingtimes the number of daily servings andthen by the servings you intake overthe course of a week. Keep a sharp eyeon the weekly cumulative total as itsheds a whole new light on how muchsugar you pour into your body. Parrillo’s50/50 Plus Powder has no sugars orfats and is a great way to get the qualityprotein and carbs you need.*Pre and post-workout drinks: The liquid drinks in the cooler at your gym areloaded with sugar of one type or another, lots of it. One well known, bestselling 12-ounce post-workout “bodybuilding replenishment” drink contains60-grams of sugar, more than a Snickerscandy bar. These drinks taste great because they are loaded with sugar andsell like crazy because Americans lovesweet treats, unfortunately these drinksare loaded with fattening sugar. Andsugar converts to body fat faster than adrunk can lose his bankroll in Las Vegas! Again, I recommend the Parrillo50/50 Plus Powder .* Sport supplements bars: The hugemajority of sport nutrition bars arepacked with sugar. I did a review onsports bars earlier this year and eventhough I knew what to expect I was stilloverwhelmed at the amount of sugar thatself-proclaimed nutritional authorities(even those with advanced medical degrees) put into their bars. The bottomline is this: sugar is cheap and it tastesgood and bars are packed with it. Before you buy a bar, flip it over and readthe label.My association with John Parrilloand Parrillo Performance is elevenyears and running. In 1988 I was introduced to his quality products, top-notchservice and an uncompromising standard for sports nutrition. Why am I loyalto Parrillo Performance? I chose to dothe right things for my self and my clients. If you want the best, if you needthe cleanest, purest nutritional productsavailable, then look no further then Parrillo products. John Parrillo has yelledthe loudest and longest about the greatsugar cover-up and hopefully you arenow alert to danger of hidden sugar.Good luck and check the nutritional content of everything you consume beforeyou purchase it.The future is now!The ParrilloComputer NutritionProgram, Phase IIhas arrived.Why train and eatlow-tech when youcan go high-tech.Don’t get left in thestone age as wehead into the newmillenium.John Parrillo’s Performance Press November 19999

Beyond Stretching - Evil Russianby Pavel TasatsoulineBeyond Crunches:Hard Science, Hard AbsMuscular Intergrationstrong. If that were the case, weightliftingcompetitions would end at the weigh-inand bodybuilders would collect all ofthe trophies.As Professor Vladimir Zatsiorsky, aformer strength and conditioning consultant to Soviet Olympic teams, explains:An excerpt from Beyond Crunches.A few years ago James Garrick, M.D.,tested the abdominal strength of the USjunior national gymnastics team. Noneof these athletes-whose muscle definition, according to Dr. Garrick, “strainedbelief,” and a number of whom went onto represent the United States in the upcoming summer Olympics-could do fivecrunches properly!Dr. Garrick, who happens to be themedical advisor to the NFL, the US Figure Skating Team, and the San FranciscoBallet, correctly identified the problem:“It wasn’t that they didn’thave muscles it was justthat these muscles weren’tfunctioning as back stabilizers. They were doingother things. When theywere called into play they weren’t equal to thejob.”Most people do not realize that having muscle is not the same this as being10“Maximal force exertion is askilled action in which manymuscles must be appropriately activated. This coordinated activation of manymuscle groups is calledintermuscluar coordination.”If your abs can’t keep upwith your hip flexors –you’ve got a problem.In plain English, take a bunch of goodfootball players who have never playedas a team, throw them out on the field,and watch them get whipped!Beyond Crunches is a comprehensivetwo-step program. The first step isJohn Parrillo’s Performance Press November 1999Bring your knees towardsyour chest, then raise yourlegs straight up, keeping aslight bend in your knees tominimize the pressure onyour back.isolation, or training the muscles. Jandasit-ups have isolated your abs from thehip flexors to strengthen and tone themin the quickest, most efficient manner.The next step is integration, or training the movement. The following drillswill not only tone up your soft underbellies, but will teach them how to workas a team with other muscles and protect your spine at the same time.Orderline: 1 800 344 3404

Beyond Crunches: Hard Science, Hard Absknees towards your chest, thenraise your legs straight up, keeping a slight bend in your kneesto minimize the pressure on yourback.Flatten your lower backagainst the floor. Inhale andslowly lower your legs as fardown as possible without lettingyour lower back arch and comeoff the floor.If you can do it without trouble, tryslowly lifting your legs the same way youhave lowered them instead of quicklybending your knees.I repeat, do not try lifting until you caneasily lower your legs all the way down inperfect form and with ease!The next step up the intensity ladder isHold the position and your breathsqueezing a light weight, or a book perfor a count of three.haps, between your ankles.On the other hand, if you cannot flattenAny movement engages threeyou back even with your legs straighttypes of muscles: the prime movup, your abs are still too weak forers, which get the job done; the synyour hip flexors. Keep Pavelizingergists, which help the prime movthem with Janda sit-ups and practiceers; and the stabilizers, which keeppressing your back into the floor fromthe body nice and tight to provide aa crunch position.stable foundation from which to* The tension in your abdominalspush.will invariably drop if you breatheUsing the military press as an exduring this isometric exercise, givample, the deltoids (shoulders) are Quickly bring your knees back to youring your hip flexors an opportunitythe prime movers; the triceps and chest and rest for three seconds.to overpower your abs and possitraps are the synergists; and thebly causing a back injury.muscles of the back, abs, and legs areIt is easy to let it happen withthe stabilizers.out you realizing it. Pointing yourThe abs are stabilizers within the an- toes and squeezing your butt hardterior kinematic chain, which also in- will help to keep the proper spinecludes your hip flexors and quads.alignment.An isometric, or static, contractionStill, initially, when you are learnof the abdominals balances the psoas ing the movement, have somebodymuscles’ pull on the spine, maintain- try to slide a pen under your back.ing its normal curve.They should not be able to.When a person whose ab/psoasHold the position-and your That’s a rep. Keep your head on thestrength ratio is not up to snuff runs, breath*-for a count of three, then floor all the time.lifts, kicks, or whatever, the hip flexors quickly bring your knees back toarch the lower back, possibly injuring it. your chest and rest for three secondsThis article is an exceprt fromA helpful analogy is a pole. Sup- breathing normally. That’s a rep. Keep Beyond Crunches. Now Availableported with guide wires

Parrillo Protein Bar . In addition, the fla-vor-makers in the Parrillo kitchen have concocted a Banana flavored Protein Bar that allows you to satisfy your fruit cravings without ingesting the sugar. Each bar contains 20 grams of protein, 30 grams of carbohydrates and 3 grams of su