Adah began working out at the gym at age 50, when she stopped the excuses and just went for it. Now she loves working out and loves who and what she’s becoming. “At a height of 5’7”, I have gone from a weight of 175 lbs.to 120 lbs. of “lean” muscle. I started by winning a gold medal in weightlifting at the Senior Olmpics 2004, I then participated in three major figure competitions, placing in two, United States Natural July 2007, Las Vegas Classic Nov. 2007.” She then went on to win 2nd place Grand Masters Figure at the United States
Natural ABA-INBA in July 2008. “My life quest for personal growth and development has taken me to a place that I never thought I would attain. I now realize that it really doesn’t matter that others tell me I’m physically attractive, but that I believe it myself. Everything else will fall into place.”
Training Tip of the month:
Utilize Fascial Stretching: This is an advanced and specialized method of stretching which John Parrillo developed for bodybuilders and athletes. It involves stretching between each exercise set when the muscle is fully pumped and utilizes some very aggressive self and partner-assisted stretches. Fascial stretching stretches the fascial sheath that covers the muscle and leads to greater mass, musculartiy, and muscular separations. You can find more information and step-by-step instructions for performing fascial stretching in Chapter 4 of the Parrillo Performance Training Manual.
Nutrition Tip of the month:
Carbohydrates, Ultimate Food Fuel: The amount of carbohydrates you take in affects your training intensity. A group of athletes consuming 300-350 grams carbs per day was seen to become progressively more glycogen depleted during successive days of training. After several days, these athletes were unable to continue with heavy training. In contrast, a diet providing 500-600 grams carbs per day was seen to result in complete repletion of glycogen reserves, and athletes on this diet were able to maintain a heavy training schedule. Of course, these numbers are not prescriptive; an individual athlete’s carb requirement depends on his energy needs, which in turn depend on the type, intensity, duration, and frequency of exercise.
Question of the month:
Question: Can I use supplements, like bars or protein powders, instead of food?
Answer: To get the results you want, food will always work the most effectively. In years of working with bodybuilders and athletes, we have found that food is superior to an all-supplement diet. Food provides something that an all-supplement diet does not: the raw materials your body needs for growth or for stimulating chemical processes involved in the breakdown, absorption, and assimilation of nutrients. The digestive process, for example, requires “real” food – complete with its balance of nutrients and fiber – to do the job for which is was designed. The presence of food, acids, and enzymes in the small and large intestines stimulates the production of hormones required for the absorption of nutrients. Without food, these processes are interrupted, and the proper assimilation of nutrients is hindered. Food is the cornerstone of nutrition, but the occasional supplement meal is far better than no meal.
Reader Tip of the Month
“Here’s an idea for a cold, refreshing post-workout drink: Get out your blender and some ice to make a protein smoothie with Parrillo Hi-Protein Powder™ or any of the other Parrillo powders…you can even add a tablespoon of CapTri® for a smoother blend.”