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IncomeIncomeIncomeIncomeIncomeThe ability to earn a profitable income doing what you love.
BusinessBusinessBusinessBusinessBusinessAssistance, knowledge and advice from some of the nation’s topearning personal trainers–including personal techniques they useto succeed.
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4www.parrillo.com Performance Press / November 2002
s a woman and a mother, you can have it all and
not in a selfish way; is it selfishto maintain interesting pursuits inyour life – or must everything bejettisoned in order to properlyraise children? Fitness is not onlygood for the body but good forthe mind and people who exer-cise generally have better mentalhealth than those who don’t.Fitness is often dropped whenchildren enter the picture andthat can be disastrous for health,physique and self-image. You caninclude regular fitness sessionsand not be a neglectful mother,assuming you plan ahead of time.Other women have successfullymanaged to fit fitness into theirlifestyle and so can you. Here atParrillo Performance we have anever-ending parade of championathletes of both gender (and allages) who drop by on a regularbasis. A goodly percentage ofthese exceptional athletes arefemale and quite a few aremothers. We talk and the elitefemales who successfullyintegrate fitness and motherhoodand family have many commontraits, practices and procedures.One person who exemplifies thisnew breed of Super Mom is JanaGarry.
Jana Garry won fitness competi-tions on a regular basis in the1990’s before becoming one ofthe nation’s leading fitnessmagazine models. She is ex-tremely popular with photogra-phers and why not? She pos-sesses classical facial beauty anda body to die for. As a model she
makes an instant connection withthe camera and her photos haveappeared in dozens of fitnessmagazines. Most recently shewas selected as one of twelvefitness models for a 2003 calen-dar. Much in demand, people areamazed when they learn she is38-years old; she looks a decadeyounger. The mother of twochildren, Anna, 5-years old andRacquel 6, Jana is the fitnessdirector at The Christian Acad-emy in Greenwood, Indiana andmarried to Dr. Edward Garry, a
prominent local dentist who is inawesome shape and Jana’sbiggest supporter. She has a fulllife yet manages to includefitness and get results. Whatlessons can the modern harriedmother determined to get herphysique back into shape learnfrom Jana about combiningfitness and motherhood? Onekey to successfully combining anelite physique with all the dutiesand responsibilities of mother-hood, Jana relates, is devising asensible schedule and sticking to
As a model she makes an instantAs a model she makes an instantAs a model she makes an instantAs a model she makes an instantAs a model she makes an instantconnection with the camera and herconnection with the camera and herconnection with the camera and herconnection with the camera and herconnection with the camera and herphotos haphotos haphotos haphotos haphotos havvvvve ae ae ae ae appearppearppearppearppeared in doed in doed in doed in doed in dozzzzzens ofens ofens ofens ofens offitness magazines.fitness magazines.fitness magazines.fitness magazines.fitness magazines.
AAJOHN PARRILLO’S PERFORMANCE PRESS
5 November 2002 / Performance Press www.parrillo.com
it. “You have to be good atplanning and you have to bedisciplined.” Jana said, explaininghow she makes all that activity fitinto one life.
“My number one duty is raisingmy children. Any little emergencythat might arise or any change ofplans involving the children takesimmediate priority. This canthrow off your daily schedule.You have to be flexible and ableto adjust and adapt.” Janamanages to train five or six timesa week for about one hour persession. Both girls are enrolled inpre-school at the Academy andwhile they are learning theirABC’s mom is taking advantageof the free time and getting in herworkout. She used to take themto the gym when they were pre-pre-school, “My kids grew up inthe gym environment and aretotally comfortable with it; all thefawning attention of the othermembers and the giant jungle-gym feel of a gym made themwant to go with me to the gym.”Jana instilled great eating habitsin her children early on. Theaccompanying photo of the tinydynamic duo mixing their Parrilloshakes was not staged. “Body-building-style dieting comesnatural for them. They’ve beenraised from birth eating right andthey naturally gravitate towardsbodybuilding foods. They lovetheir Parrillo shakes!”
Jana is currently utilizing a hybridtraining style combining weightsand cardio. “The idea is to weight
train intensely but do it at a quickpace that allows you to getadditional cardio benefit.”Training heavy is hard andtraining heavy and fast is twiceas hard. “This is grueling andtakes some getting used to butthe results are fantastic espe-cially when you consider theminimal amount of time it takesto get in a workout.” Gruelingmight be an understatement;using a 12-inch step and someserious poundage in a widevariety of exercises, Jana’sworkout simultaneously pumpsher muscles and exhausts her bythe conclusion of the workout.Jana uses her unique weight/cardio program on Monday,Wednesday and Friday. “It takesan hour to get through a session.
I hit a weight training exerciseevery 30-seconds. In betweeneach set, during the timed 30-second rest period, I stretch thetarget muscle. Three sets of tenreps are performed in eachexercise with a serious stretch inbetween each and every set.When you’re done you’vepumped the muscles, stretchedthe muscles and undergone agreat aerobic session all at thesame time.” On three alternatedays Jana will do 45-minutes ofstraight cardio exercise. “Cardio-vascular activity increasesoverall fitness, reduces stressand significantly elevates yourmetabolism allowing you to burnmore calories for longer periodsof time; even after you havefinished exercising.”
“T“T“T“T“Thehehehehey’y’y’y’y’vvvvve been re been re been re been re been raised fraised fraised fraised fraised from birom birom birom birom birth eath eath eath eath eatingtingtingtingtingright and they naturally gravitateright and they naturally gravitateright and they naturally gravitateright and they naturally gravitateright and they naturally gravitatetototototowwwwwararararards bodds bodds bodds bodds bodybybybybybuilding fuilding fuilding fuilding fuilding foodsoodsoodsoodsoods..... TTTTThehehehehey loy loy loy loy lovvvvveeeeetheir Ptheir Ptheir Ptheir Ptheir Parararararrillo shakrillo shakrillo shakrillo shakrillo shakes!”es!”es!”es!”es!”
JOHN PARRILLO’S PERFORMANCE PRESS
6www.parrillo.com Performance Press / November 2002
Jana maintains a workout journaland a diet journal and advisesyou to do the same. She notatesevery set and rep and the typeof exercise and the results ofevery cardio session in herexercise log. She notateseverything she eats and drinkson Parrillo Diet Trac sheets keptin her nutrition journal. “Peopleare amazed when they find outthat I write down everything Ieat. I feel that writing downwhat I’ve consumed causes meto reflect on what’s happenedthat day and puts me in touch
with the eating process. Loggingfood gives me a sense of beingable to determine my destinyand it causes me to eat withgreater attention and care.” Ifyou are disciplined enough to goto the trouble of writing downdaily all your food and drink,breaking it down into nutrientgrams and calories, chances arestrong that you will succeed.Jana thinks another overlookedsecret is the old fashionedconcept of discipline. “I thinkthat discipline has fallen out offavor. I consciously try to bedisciplined in regulating habits –
getting rid of bad ones andestablishing good ones – disci-pline is a word and a conceptthat is not stressed nearly asoften in our society as in yearsgone by.”
Time management is also criticalto Jana’s way of thinking. Divideyour day into definable chunksand allot a specific amount oftime to a task. Then you moveon to the next task. Old fash-ioned discipline and modern timemanagement concepts arecombined with precise pre-planning. “Life doesn’t have tobe a never-ending series ofcompromises. If you are orga-nized and determined anddisciplined you can successfullyjuggle career fitness and fam-ily.” Effort is no substitute forsuccess. Its one thing to stuff abunch of activity into your lifeand it’s quite another thing to doit successfully. Discipline isgreat but if fitness is viewed asa task or a chore or a royal pain,the likelihood is at some point itwill be dropped. “Unless youlearn how to find joy in training,fitness becomes an act ofwillpower and sooner or lateryou’ll find an excuse to quit; andthe ultimate excuse is children.”Jana says. Nothing trumpsraising children as a valid excuseto drop fitness and when youstart looking around for time-saving measures, one likelycandidate for elimination is allthose gym hours and all thattime you spent commuting toand from the gym. Jana infuses
“Once y“Once y“Once y“Once y“Once you learou learou learou learou learn to lon to lon to lon to lon to lovvvvve tre tre tre tre trainingainingainingainingaining,,,,, y y y y youououououmakmakmakmakmake timee timee timee timee time f f f f for for for for for fitness”itness”itness”itness”itness”
JANA GARRY
7 November 2002 / Performance Press www.parrillo.com
fitness with enthusiasm. “Onceyou learn to love training youmake time for fitness.”
Jana feels that once exercise andeating are aligned, momentumdevelops, “If you get into aserious fitness program and staywith it for a reasonable length oftime, you will see results. Payattention to what you eat anddrink and what type of exerciseyou perform. There is a lot ofmisinformation on training so youneed to be careful. JohnParrillo’s books and manuals aregreat resources for solid traininginformation.” Jana pays atten-tion to the psychological aspectsas well: “I’m a big believer invisual imagery; I feel that if aperson develops a strong selfimage of what they will look likeat the conclusion of all thetraining and dieting, that willserve as a strong motivator in theimmediate present. Goals areimportant in fitness.” And so isnutritional supplementation. Janahas been a long-time user ofParrillo products and Parrillotraining methods. “I met John in1993 and have been an avid userof his amazing nutritional supple-ments and his super-effectivetraining methods ever since.”Jana consults with John often ontraining and diet and her entirefamily uses Parrillo supplementsof one type or another.
Jana Garry destroys many mythsabout the incompatibility offitness and motherhood. If youare a mom contemplating gettingback into fitness, Jana has a final
piece of advice, “Examine howyou spend your day and I’ll betyou can find a spare hour. Fourto six hours a week would beenough to transform yourphysique in a matter of monthsassuming you can develop agood diet plan. Regardless ofyour current physical condition,
you can build a much betterbody. But you have to be persis-tent and determined.” It’s notselfish to allot some time forfitness; after all, the whole familyneeds you trim and healthy andvibrant; it makes you all thestronger for them to lean on!
JJJJJana and her husband,ana and her husband,ana and her husband,ana and her husband,ana and her husband, Dr Dr Dr Dr Dr..... Ed Ed Ed Ed Edwwwwwararararard Gard Gard Gard Gard Garrrrrryyyyy
JOHN PARRILLO’S PERFORMANCE PRESS
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PARRILLO PERFORMANCEPRODUCT PRICE LISTSUPPLEMENTS
9 November 2002 / Performance Press www.parrillo.com
CONTINUED FROM LAST MONTH:Randy, now training under Ron, Learns that eating is its own form of training.
were both getting.“We’re having the teriyakichicken stir-fry,” I informed him.Randy looked up, puzzled.“But this double-burger lookspretty good,” he suggested.“No, what you need right noware protein and complex carbs toget your recovery process wellon its way. We don’t want fat inthe post-training meal, becausethis needs to digest fairly rapidlyif we are to take advantage ofthe window of opportunity toreplenish glycogen and aminoacids.” He didn’t argue anyfurther.
The waitress came by to take ourorder, and a little over fifteenminutes later returned with twoenormous platters piled high withchicken and rice. I checked mywatch.“We finished training and had ourshakes just over an hour ago,” Isaid. “You don’t want to ever gomuch longer than this withouteating your next meal, and itshould be of considerable vol-ume.” I motioned to the dualmasses of food laid out on thetable. “Just like this.” Randy waslooking distressed.“I’m supposed to eat all of thisright now?” he asked.“What do you weigh, junior?”“Um, today I was 172 inclothes.”
Randy is a good-looking kid andnot much older than her. 33 isn’tquite middle-aged, but sheprobably still thought I was hisdad as I sidled up. She was newand didn’t recognize me from themany times I had eaten therewith my family on weekends.My son was known for throwingcrayons and forks at the otherpatrons, the adorable little scoun-drel.“Two, please.”She led us over to a table andhanded us our menus, smiling toherself as she returned to herpost.“I think she likes you, youngbuck,” I teased Randy.“Yeah, right,” he replied, dismiss-ing the idea as absurd. Yes, I hadgotten hold of this guy at aperfect stage to learn, beforebrash arrogance had taken holdof him. Most guys his age Iknew who trained with weightswere convinced that the femalepopulation of planet Earth wasuniversally paralyzed with lustover their buffed bodies. Thisself-satisfaction made them lessthan receptive to any form ofguidance whenever they werewithin twenty yards of anyreasonably attractive woman.Randy was already looking at themenu, but I never opened mine. Iknew what I was getting, orshould I say, I knew what we
andy had been trainingwith me just over a weeknow, and was learning a
lot in the gym. But I knew that atleast half the battle in building thephysique he wanted would not bewaged at the bench press orsquat rack, but instead at thedinner table. We had just finishedchest and triceps and sluggeddown our post-workout shakes ofOptimized WheyTM protein andPro-CarbTM. I told him to gohome, shower, and meet me atGrassfield’s, a local restaurantthat served healthy fare in largeportions. When I eat out, nothingpisses me off more than waiting ahalf-hour for my food only to geta plate that looks like a kiddiemeal. The shower was neededbecause while Randy didn’t seemto produce an offensive odorwhile training, I sure do. Apungent mix of ammonia and soursweat permeates my person afterany workout, since I perspire asfreely as the late Chris Farley ina sauna. My wife has comparedit to the aroma near the monkeycages at the zoo. Fear not, it’snothing some hot water and Ivorysoap can’t fix in a jiffy. Freshlywashed, I met my young chargewaiting by the hostess’s desk.The hostess, a pretty dark-hairedcollege-age girl, was sneakingglances at him while catching upon her reading assignments.
JOHN PARRILLO’S PERFORMANCE PRESS
RR
10www.parrillo.com Performance Press / November 2002
week, month by month, you try toeat just a little more calories aday. Didn’t you figure out thatyou usually only average around2,500 calories a day?” Randynodded with guilt.“I hate to say this, but you’llnever put on more than a fewpounds eating like that, no matterhow hard and heavy you train.That caloric total has to at leastdouble if you want to start reallygaining. You need to treat eatinglike a job, getting all those nutri-ents and calories in on schedulewhether you like it or not. Youhave to think of it as absolutelyessential to reaching your goals.”
Randy looked glum now. “Relax,you’ll be able to eat more soon ifyou make an effort to startgradually increasing the size ofyour portions.”“I know, it’s just that I know it’sgoing to take a while.”“Hey, I have been trying to makeyou understand that becoming anelite bodybuilder is not a fastprocess. You’re in this for thelong haul, or you’re not in it atall.” To my amazement, hestarted eating again.“Holey moley, did you get asecond wind or something?” Hetried to answer, but his mouthwas full. The waitress cameback with the check. I saw mychance. While Randy’s cheekswere still stuffed like achipmunk’s with the now coldrice and chicken, I patted him onthe shoulder as I got up andshoved the check toward him.“You’re on your way now,champ.” And before he couldswallow enough food to sayanything, I was off. My workhere was done for now, and lunchwas on my young friend.
secret, and I don’t want this toget out. I really don’t have themonster appetite that everyonethinks I do. In fact, I have beenforcing myself to eat the amountof food that I know my bodyneeds to grow, even when therewere hundreds of times I felt likebarfing if I took another bite.”“So you’re telling me I have tocram all this food down now or
else I won’t grow?” Randy wasalready turning a little green atthe thought, looking to see howfar we were from the men’sroom should he need to make amad dash.“No, but you do need to starttraining your body to eat greatervolumes of food. It won’thappen overnight. It’s actually alot like weight training. Week by
“Okay, what would you like toweigh?” Randy got a gleam inhis eye at this question.“Man, somewhere around 230 or240 would be awesome.” Hewas staring off into a dark cornerof the ceiling, no doubt envision-ing himself with such a heavily-muscled body, probably oiled upon a beach somewhere with aharem of Britney Spears look-a-likes.“So you’re looking at about sixtyor seventy pounds of weight togain. That’s a hell of a lot ofmuscle weight for an adult to puton. And as hard as you’retraining, it will never happenwithout some very dedicatedeating on your part. Now dig in.”
Some time later, my plate wasbare except for a few clumps ofchicken gristle I had spat out.Randy’s plate was still about halffull, and he was chewing eachbite with the deliberate slownessof a cow. He looked miserable,and it was apparent he hadpassed feeling full some time ago.“Where’s your appetite?” I askedhim, trying to keep the sarcasmout of my voice – which is veryhard for me to do.“I’m not hungry any more. Ican’t eat all that food at once.”“Do you think I really wanted toeat all that food?” I queried. Heshrugged.“You’re a lot bigger than me,” heretorted.“Now we’re finally getting to thechicken or the egg question,” Igrinned. “Did I eat all that foodbecause my size gives me moreof an appetite, or did I get to bethis big because I’ve been forcingmyself to eat like this for years?”He was clearly confused.“I’m going to let you in on a little
Ron Says:“EAT!”
A BODYBUILDER IS BORN
12www.parrillo.com Performance Press / November 2002
Where your physique is concerned, it’s estimated that 20 to 25 percent of your
shape and body fat distribution are attributable to genetic factors. You might
be born with the tendency toward abdominal or lower body fat, or less muscle,
but that doesn’t mean you’re destined to live with these realities. You can
change fat distribution patterns and build appreciable muscle even if you are a
“hard gainer,” and there’s no better way to do that than with proper nutrition,
complemented by specialized, intense training.
Genetic limitations can also be exceeded by increasing nutrient levels in the
diet through food and supplementation. When properly nourished, the body
starts growing and responding at rates never thought possible. Here is a look
at how...
13 November 2002 / Performance Press www.parrillo.com
The Power Of Food
The most vital substance youneed for growth is food. Yes,food! To get the results youwant from nutrition, food willalways work the most effec-tively, much better than“miracle” supplements. I callfood the “perfect supple-ment” because it supplies theraw materials your bodyneeds for growth and for thestimulation of chemical pro-cesses involved in the break-down, absorption, and assimi-lation of nutrients.
In my work with the bestbodybuilders andathletes in the world,I’ve identified whichfoods yield the bestresults in terms ofphysique and perfor-mance. Lean protein,for example, suppliesnutrients called aminoacids which are re-quired for every meta-bolic process. Athleteshave higher requirementsfor protein than the averageperson. Without enoughprotein, you cannot buildmuscle, repair its breakdownafter training, or drive yourmetabolism.
Starchy and fibrous carbohy-drates supply energy and arestored as glycogen in themuscles and liver.
You need certain fats calledEssential Fatty Acids (EFAs),which must be supplied by thediet. EFAs regulate manybiological functions, including
the manufacture of connectivetissue, cellular walls, andhormones. An excellentsupplemental source of EFAsis Parrillo Evening PrimroseOil.
All the foods I recommend onthe Parrillo Nutrition Programhave a “high-nutrient den-sity.” This describes the ratioof nutrients in a food to the
energy it supplies. Naturalstarchy foods like potatoes,yams, brown rice, and wholegrains are packed with carbo-hydrates, protein, vitamins,and minerals. Fibrous veg-etables are rich in vitamins,minerals, water, fiber, andcarbohydrate. And, leanproteins are high in protein,vitamin, and minerals. Inshort, high-density nutrientfoods pack a lot of nutritionalwallop, and that’s why you
should eat them.
Try to stay away from low-nutrient density foods. Theseare typically “junk foods”such as processed foods,sweets, soft drinks, alcoholicbeverages, and high fat foods.Low-nutrient density foodsare easily converted to bodyfat or, as in the case of alco-hol, can interfere with thebody’s ability to metabolizefat.
Foods containing simplesugars are excluded from
my nutrition programbecause they alsoconvert easily tobody fat. Thesefoods include fruitand fruit juices,which contain thesimple sugarfructose, and dairyproducts, whichcontain the simple
sugar lactose.
You can increase thenutrient density of your
nutrition by adding insupplements — but only afteryou’re eating properly. Bytaking supplements, you forceyour digestive system toprocess more nutrients. Thisallows the nutrient levels inyour body to be increased atthe cellular level — beyondwhat can be achieved by foodalone. This, along with agradual increase of calories,helps your body grow.Supplements are qualitynutrients that work in con-junction with food to help yourbody build its metabolism andrecovery mechanisms.
JOHN PARRILLO’S PERFORMANCE PRESS
14www.parrillo.com Performance Press / November 2002
The Ultimate Body-building Diet
To a degree, you have a greatdeal of control over whetherthe food you eat is turned intobody fat or muscle. Theassignment of food to eitherfat stores or muscle stores iscalled “nutrient partitioning,”and it’s the secret behindgetting lean and stayingmuscular.
To understand how nutrientpartitioning works, it’s helpfulto think of the body as beingdivided into a fat compart-ment and a lean compart-ment. Food goes toeither of thesecompartments or isburned for energy.
One of the factorsthat has a significanteffect on nutrientpartitioning is yourendocrine system. It’sinvolved in such pro-cesses as metabolism,energy production, andgrowth. The endocrinesystem consists of severalorgans in the body, includingthe pituitary gland, the thyroidgland, the parathyroid gland,the pancreas, the testes orovaries, and the kidneys.This specialized system islike a chemical “messengerservice” in the body; ittransmits messages in theform of hormones, carried bythe blood to specific targets(organs, tissues, or cells) inthe body. The messages sentare things like “build muscleproteins,” “store fat,” “burnfat,” or “store carbohydrates.”
Once these messages arereceived by the targets, thecommands are carried out byenzymes, special proteins thatcontrol chemical reactionsinside cells. Through thesereactions, enzymes can makeor break down proteins or fat.
Two of the most importanthormones involved in musclegrowth and fat loss are insulinand glucagon, both produced
in the pancreas. They regu-late carbohydrate metabolismand fat metabolism by exert-ing control over the enzymesthat carry out these pro-cesses.
When blood sugar (glucose)levels rise — usually aftercarbohydrates are eaten —insulin is released. It trans-ports glucose into cells whereit is burned for energy orstored as glycogen. If carbo-
hydrates are released into thebloodstream too fast, anoverproduction of insulinoccurs. Consequently, someof the carbohydrates aredeposited as fat — instead ofbeing stored as glycogen.Simple sugars and refinedcarbohydrates are rapid-release foods that trigger toomuch insulin. This channelscalories to the fat compart-ment of the body — not theavenue of nutrient partitioningyou want.
Interestingly, insulin isinvolved in musculargrowth because it trans-ports certain aminoacids into muscle cells.To make this happen,you need carbohy-drates. The key,however, is eating theright kinds of carbs,in the right amounts.
Glucagon opposes theeffect of insulin. When
blood sugar is low, gluca-gon is released, and this
typically occurs severalhours after a meal is eaten.Glucagon then activates theconversion of glycogen toglucose in the liver in re-sponse to low blood sugarlevels. It also signals thebody to start burning fat forenergy, because the body isrunning low on carbohydrates,its preferred fuel source.
The ratio of insulin to glyco-gen in your body largelydetermines whether you willgain fat or lose it. You cancontrol this ratio naturally byadjusting the protein and
FOOD OVER GENETICS
15 November 2002 / Performance Press www.parrillo.com
carbohydrate proportions inyour diet and combiningfoods in the proper manner.Here’s how you can parti-tion your food more effec-tively, so it can be used toburn fat and build muscle:
1. When trying to gainmuscular weight, you wanta higher ratio of insulin, soyou would increase yourcarbohydrate intake,perhaps as high as 400 to500 grams or more a day. Acarbohydrate supplementsuch as Parrillo ProCarbFormula, which is formu-lated with the complexcarbohydrate maltodextrin,is a good way to increasecarbohydrate consumption.So are any of the ParrilloEnergy Bars. At the sametime, be sure to meet yourlean protein requirementby eating between 1.25 and1.5 grams or more ofprotein per pound of bodyweight. At least 1 gramshould come from chicken,fish, turkey, or egg whites,with at least another .25 or.5 gram of additional pro-tein per pound of bodyweight from vegetablesources, which containsome protein as well.
2. To lose body fat, de-crease insulin and increaseglucagon by eating slightlyless carbohydrate and moreprotein. A good rule ofthumb is to adjust yourcarbohydrate-to-proteinratio to between 1 to 1 or1.5 to 1. One problem withreducing carbohydrateintake is the potential
decline in energy levels. Tocompensate, try supple-menting your diet withCapTri®, our medium-chain
triglyceride oil. This is aspecial type of lipid thatprovides quality caloriesand, unlike conventionaldietary fats, is not likely tobe stored as body fat.
3. Don’t take nutrientpartitioning to extremes bygoing on a “zero-carb” dietin an attempt to burn morebody fat. Under extremelylow-carb conditions, muscu-lar growth is impossible.There’s not enough insulinavailable to transport aminoacids into muscle cells.Furthermore, the bodybegins to break down itsown proteins into aminoacids for conversion intoglucose, needed by thebrain for fuel.
4. Rate of digestion isimportant. Your meals (five,six, or more a day) shouldinclude the proper combina-tion of lean proteins, starchycarbohydrates, and fibrouscarbohydrates. This combi-nation of foods slows yourdigestion to keep carbohy-drates from being releasedinto the bloodstream toofast, thus preventing anoverproduction of insulin.
Food is the cornerstone ofnutrition. If you don’t eatthe proper foods — leanproteins, starchy carbohy-drates, and fibrous carbohy-drates — nothing elsematters. We were built toprocess food — proteins,carbohydrates, and fats. So ifyou want to make the bestpossible progress with yourphysique and buck yourgenetics, I suggest that youstart with the basics. Andthat means food.
This is a special type oflipid that provides qualitycalories and, unlike con-ventional dietary fats, isnot likely to be stored as
body fat.
JOHN PARRILLO’S PERFORMANCE PRESS
ick W., a basketball and
tennis coach, is one of the
most active people I know. He
is on the tennis courts about three
hours every day, he coaches
college-level tennis players, and
he works out with weights and
aerobic equipment six days a
week. Despite his active lifestyle,
Rick felt rundown about 90
percent of the time. He was so
weak in the gym that he could
barely do 25 push-ups. After an
intense workout, he would reach
a state of near collapse. At one
point, he was even passing blood
in his urine.
But like many active people, Rick
believed he was eating nutri-
tiously. His diet consisted of
mostly fruits and vegetables, with
about three ounces of protein
every other day. “I was a near-
vegetarian,” he says.
Rick began to change his diet
because he wanted more energy,
he began to eat three to six
ounces of protein three times a
day, supplemented by a Parrillo
Hi-Protein Formula shake once a
day.
The result was a gain of 10
pounds of solid muscle. At the
same time, Rick reported that he
feels stronger than ever before.
“Where once I couldn’t even
bench press 125 pounds, today I
can lift 225 pounds,” Rick says.
“When I was 25 years old, I had
trouble touching the rim of a
basketball net. I’m 40 now, and I
can jump up and grab it. Those
extra 10 pounds of muscle
haven’t slowed me down a bit. In
fact, they’ve made me quicker.
Once I started eating more
protein, my body started per-
forming more efficiently.”
Prior to changing his diet, Rick
was protein-deficient. Adding
more protein to his diet resulted
in a remarkable transformation.
Could you be like Rick? Could
you benefit from upping your
protein? If you think so, read on,
and you’ll discover why you need
more protein than you may think.
Five Vital ReasonsWhy You NeedProtein
Low protein diets can have many
adverse effects on health. So that
you can understand why, here is
a closer look at what protein does
in the body.
(1) Protein is essential forgrowth and maintenance.
Your body is in a perpetual state
of growth and repair. When you
wash your face, whole cells are
sloughed off from the surface of
your skin. After you cut your hair
or fingernails, new growth
occurs. Similarly, other cells of
the body, which die or are lost
through normal physiological
processes, must constantly be
replaced. Protein is required to
build new cells to replace those
that are lost.
JOHN PARRILLO’S PERFORMANCE PRESS
RR
16www.parrillo.com Performance Press / November 2002
Because your body is con-
structed of protein, you must
have protein from food to
“reconstruct” it because amino
acids in food are the only
available source of protein.
In addition, protein provides the
foundation for the construction
of bones, teeth, and scar tissue.
For these tissues to form, a
protein matrix called collagen,
which creates cartilage, must
first be set down. Crystals of
minerals such as calcium,
phosphorus, and fluoride are
deposited in this matrix, and
hardened bones and teeth begin
to form. Collagen is also the
mending protein that forms scars
to bond separated tissues.
Ligaments and tendons are
composed of the protein col-
lagen. Additionally, it is a
strengthening component be-
tween the cells of vein and
artery walls.
(2) Protein drives yourbody’s catabolism/anabolism cycle.
When you exercise, your muscle
tissue is broken down in a
process called catabolism and
later rebuilt in a process called
anabolism. Protein drives these
processes, known as the catabo-
lism/anabolism cycle.
When protein intake is
increased, your body actually
starts to form new lean muscle.
This occurs in the anabolic
portion of the cycle.
Prior to starting the program, one
of my clients had always race-
walked for 45 minutes each day
while following a low-calorie
diet. Despite this rigorous
exercise program, her
muscles still lacked tone.
She was not taking in
enough protein to rebuild
muscle after the cata-
bolic breakdown caused
by exercise. Her muscles
were in a perpetual state
of catabolism.
After three weeks on
the program, she flexed
her legs for us. Her
quadriceps and calves
were lean and hard, all
because she was getting
enough protein to build lean
tissue. Every ounce of lean
tissue you put on as a result of
catabolism/anabolism is an
insurance policy against body fat
coming back on.
Day after day, this cycle repeats
itself, and as long as there is
sufficient protein to repair and
rebuild, the building of muscle
tissue continues.
(3) Protein has a high“specific dynamic action”on the metabolism.
After you eat a meal, your
metabolic rate increases — a
reaction partly due to the various
chemical reactions associated
with digestion, absorption, and
storage of food in the body.
Another reason for the increase
is that certain amino acids in food
Protein supplementscan be used for an
instant boost of yourprotein intake.
THE PROTEIN PHENOMENON
17 November 2002 / Performance Press www.parrillo.com
directly stimulate cellular
processes.
A high carbohydrate meal
boosts your metabolic rate
about four percent, while a
high protein meal raises the
metabolism about 30 percent
above normal, usually within
one hour after the meal. This
can last for as long as three to
12 hours. This effect of
protein on metabolic rate is
called “specific dynamic
action.”
(4) Protein helps regu-late your body’s waterbalance.
If it were possible to travel by
boat through your body tissues,
you would find water in three
areas: between the cells, within
the cells, and inside your
capillaries, veins, and arteries
(the vascular system). In
healthy people, protein, work-
ing together with certain
minerals, helps regulate the
proper amount of water in
each area. This happens
because proteins are “hydro-
philic,” or attractive to water.
Water molecules thus tend to
congregate near the proteins.
When your diet is protein-
deficient, proteins in the blood
become depleted. Without
enough protein to cling to,
water in the vascular spaces
leaks out into the spaces
between the cells. Once there,
it cannot be excreted by the
kidneys, and the result is
edema or water retention.
The way to prevent this is to
have adequate amounts of
protein in your diet and to drink
plenty of water (eight to 10
large glasses a day). The more
water you drink, the more you
make available to your vascu-
lar system. This system
circulates water through your
kidneys, where it can be
properly excreted.
(5) Protein strengthensthe immune system.
Dietary proteins produce other
proteins called antibodies,
which are found in the blood
and combat disease. When
your body is attacked by
viruses, bacteria, or other
foreign agents, antibodies
inactivate the invader, thus
warding off the disease. Once
your body has produced
antibodies against an invading
agent, your cells keep a
molecular memory of how to
fight it the next time that
infection sets in.
In addition to producing anti-
bodies, protein strengthens
immunity in many other ways.
Many studies have been done
on protein status and immune
function. The findings show
that inadequate protein:
• Interferes with the function of
lymphocytes, a type of white
blood cell formed in the lym-
phatic system. Lymphocytes
are responsible for promoting
immunity at the cellular level.
• Impedes the action of mac-
rophages. These are cells
involved in the production of
antibodies, which help the body
combat foreign invaders that
cause disease. Macrophages
also play a key role in cellular
immunity.
• Decreases the function of
leukocytes, another type of
white blood cell, causing slower
cellular metabolism and weak-
ened resistance to bacterial
invasion.
• Increases tumor formation.
These findings speak for
themselves: Clearly, building
immunity against disease
requires an ample supply of
dietary protein.
JOHN PARRILLO’S PERFORMANCE PRESS
18www.parrillo.com Performance Press / November 2002
eith Hyatt went to college on a golf scholarship and was the proud possessor of a consistent 260-yard drive. Now 25-years old, Keith met John Parrillo in
August of the year 2000 and when The Master Blaster startedtelling Keith how he felt sure he could add 50-yards to Keith’sdrive without any degradation in accuracy, young Mr. Hyattwas simultaneously attracted yet cautious: “Who wouldn’twant to add 50-yards to their drive? And that part wasseductive to be sure but I couldn’t afford to be turned intosome sort of muscle-bound Robo-golfer who could hit the balla country mile but couldn’t hit the broad side of a barn attwenty feet. My accuracy, feel and ball placement abilitiescould not be sacrificed.” Eventually the lure of increaseddistance – and John’s repeated assurance that Keith wouldsuffer no unwelcome skill mutation – convinced him to givethe Parrillo prescription a shot. “I knew that John was and isone of the world’s acknowledged best when it comes tobuilding muscle and strength. I thought I was in pretty fairphysical condition; boy was I wrong!” In the initial phase,John devised a weight training program that was fiendishlydifficult but whipped the user into the optimal shape in theminimum time frame.
Phase one was a general conditioning phase. The goal was toraise the golfer’s general level of strength and power whilesimultaneously improving flexibility, endurance and cardiovas-cular ability. A half dozen or so exercises were strung one afterthe other and done in a non-stop fashion, complete with highrepetitions and forced reps. “Physically, the conditioningphase of the Parrillo golf program was undoubtedly thetoughest thing I’ve ever done in my life.” After six months ofusing the conditioning program consistently Keith added 15-yards to his drives and now could hit the ball 280-yards. “Iwas thrilled…15-yards is nothing to sneeze at. Plus, I was nowin the best physical condition of my life.” John began Keith onthe ‘golf specific training’ phase in April of 2002. Within sixmonths Keith Hyatt added 60-yards to his drive. “Peoplealways ask if I switched equipment to see if this accounts formy radical distance increase: I use a 43-inch steel shaft driver– the same one used by Tiger Woods.” Keith doesn’t evenavail himself of graphite. The results were startling.
He began entering and winning the long ball portionof a few local tournaments. His winning drive at one was 347-yards. The following week he won another long ball portion ofa sanctioned golf competition with a 350-yard effort. At theShaker Open on a par five, 525-yard hole he ‘caught a tailwind’ and launched the dimpled projectile 396-yards. On the17th hole of Oasis, playing with a Proctor and Gamble executiveand a local preacher (how’s that for a witness) Keith threwcaution to the wind and went directly for the pin 347-yardsaway over trees and a pond on a dog-leg left. No one had everhit the green from the tee until that day. Keith put in within 12-feet of the pin and eagled the par-4 hole. The list of long driveaccomplishments goes on and on, but did all this weighttraining turn Keith into a mind-numbed long-ball hitting robot?
Hardly: “My accuracy actually improved; the really crazything is that with all this newfound power I’m actuallyswinging with less effort resulting in greater accuracy. I nowtake a shorter back swing and have managed to improve myclub speed tremendously.” John Parrillo offered his take onKeith’s rapid improvement. “Keith has added 60-yards to hisdrive distance in six months time and the reason is Keith isnow radically stronger, far more flexible, much faster andpossesses far greater stamina and endurance than he did sixmonths ago. He is hitting the ball much further because he is amuch better athlete.” Keith had a slightly different take on thereason for his rapid improvement, “I had a great physical basewhen I came out of the general conditioning phase and I reallytook to the golf specific portion of the Parrillo program. Mystrength and flexibility improved consistently week after week.Pretty soon I was significantly more flexible and morepowerful. I don’t think its any mystery that suddenly I startedcrushing the ball effortlessly. I can’t describe how much moretorque I can generate now as opposed to before. My waistflexibility allows me to wind way up and my improved powerallows me to snap my hips and generate lots of speed. Myclub speed went through the roof.” John has the last word: “Idon’t think Keith has scratched the surface; he is 25-years oldand we’ve been doing this for six months – how far will he behitting his shots when he’s got a few years of this typetraining under his belt?”
“Keith used to hit the ball long - now he hits it sick long!”Competitor watching Keith Hyatt smash a 350-yard tee shot.
KK
21 November 2002 / Performance Press www.parrillo.com
o perform this exercise sit
on the machine with back
towards the padded support.
Place feet on platform, then
extend the hips and knees to
release dock lever and grasp
handles to sides. Lower the sled
by flexing hips and knees until
knees are just short of complete
flexion and then return by extend-
ing knees and hips. Make sure to
adjust the safety brace and back
support to accommodate near full
range of motion without forcing
hips to bend at waist.
Instead of doing another exciting
article on the biomechanics of an
exercise, and since this is such an
easy exercise to perform, lets
look at how to use the leg press
for different goals and to hit
different muscles. So lets begin
with two things: the angle of the
leg press and foot placement.
We all know that someone can
leg press a lot more than they can
squat. This is for two reasons,
first you are pushing the weight
on an inclined plane on wheels or
a guide rod, and second the angle
of the leg press will determine the
actual weight being pulled down
by gravity. Most common are the
35, 45 and 90 degree presses.
The way to get the actual resis-
tance is the multiply the sine of
the angle against the weight on
the machine, including the sled.
The sine for 35° is
0.573576436351046 or simply
57%, the sine for 45° is
0.7071067811865475 or 70.7%
and the sine for 90° is obviously
1.0 or 100%. So to put this in
practice lets assume that you
have 650 pounds on each of the
three leg presses. Simply multi-
ply the sine in percentage form,
by the weight.
Now as far as foot positioning, if
you place your feet lower on the
footplate, you will stress primarily
the quadriceps. If you place your
feet on the top of the footplate,
you will shift more emphasis to
the gluteus and hamstrings. If
your legs are spread wide, your
adductors will be more involved.
The standard placement of feet is
in the middle and slightly apart,
simply because you are able to
use most of the muscle in your
legs.
If someone has a lower back
muscular injury, the leg press may
be the exercise they can do pain
free. Be careful no to bounce
the weight off of the lower
braces, this displaces the force
and takes away from the exer-
cise. Using super heavy weight
can cause a displacement in the
TT
JOHN PARRILLO’S PERFORMANCE PRESS
22www.parrillo.com Performance Press / November 2002
sacroiliac joint, so make sure to
move smooth and controlled. If
you feel tightness or strain in the
lower back during this exercise,
then raise the lower braces
higher so you won’t come down
as far. This will help reduce the
stress on the hips and lower
back.
The target muscles for this
movement is the quadriceps, with
assistance from the glutes,
adductors, and hamstring, and is
stabilized by the gastrocnemius
and soleus. However when you
change the placement of your
feet, as written above, the role of
these muscle will change also.
This article is for your personal
information only and is NOT
exerpted from Tracy Anderson’s
book Movement Science for
Personal Trainers.
MECHANICS OF THE LEG PRESS
Ingredients:4 large skinless/boneless turkey breast1 10oz. package frozen chopped spinach thawed1 package mushrooms4Tbsp. “Just Egg Whites” (you canfind this in the baking isle at the grocery store.)4Tbsp. CapTri1Pkg. ranch buttermilk dressing spice packetParsleyPaprika
Utensils:Cutting boardFood processorMeat malletRubber spatulaCookie sheetMeasuring spoonsMixing bowl
1. In food processor, you want to chop your mushrooms. Then place inlarge mixing bowl. Squeeze all excess water from thawed spinach. Place inbowl with mushrooms. Add CapTri, “Just Egg Whites” and ranch dressingspice packet. Mix well. Your mixture may seem dry, do not add water. As itsits, it will liquefy.
2. With your meat mallet, place turkey breast on cutting board and pounduntil even thickness throughout the breast.
3. Spread spinach mix on breast, leaving appoximately 1 inch bare on eachside of breast. Roll breast, place on a tin foil covered cookie sheet. Sprinklewith parsely and paprika. Bake at 350º for 30-40 minutes; 30 minutes if thisfood is to be used in your pack lunches and reheated; 40 minutes if you’reserving the meal now.
I serve it with vegetable (fiberous) and mushroom couscous. Again, nocouscous if your in contest preparation, try yam or baked potato.
24www.parrillo.com Performance Press / November 2002
Turkey Breast with Spinach and Mushroom Stuffing
25 November 2002 / Performance Press www.parrillo.com
I frequently get depressed
and I tend to binge on
comfort foods for relief.
How can I stop?
I frequently get depressed
and I tend to binge on
comfort foods for relief.
How can I stop?
Many people turn to food when
down in the dumps — a habit
that can pile on the pounds unless
you get it under control. Eating
lifts the depression — but only
temporarily. After the binge,
you’re apt to feel even worse
emotionally because you’ve
overindulged. Guilt-ridden, you
can slip into a vicious cycle of
overeating and negative emo-
tions.
Emotional eating is a huge
problem, particularly among
women. It is estimated that fifty
to eight percent of all dieters
overeat to relieve depression and
other negative emotions. A major
problem with emotional eating is
the food that is chosen. It is
usually high in sugar and refined
carbohydrates – all foods that are
easily metabolized into fat.
There are various strategies you
can use when you’re down in the
dumps and want to eat. First, try
reaching for natural foods, such
as fresh fruit or vegetables or
whole grains. Second, as a
matter of habit, try to eat more
fish. Fish contains beneficial fats
that appear to increase levels of
neurotransmitters – brain chemi-
cals that transmit messages from
one nerve cell to another –
particularly serotonin. Serotonin
is known as the “happiness
neurotransmitter,” because
elevated levels bring on feelings
of tranquility, calm, and emotional
well being. Third, instead of
bingeing when you’re depressed,
be prepared to substitute alter-
nate activities, such as exercise,
reading, or other things you enjoy,
to take the place of eating.
Exercise, in particular, is a mood
booster.
I have a habit of snacking at
night? How can I fight this
impulse?
Habitually eating or snacking at
night is problematic because it
promotes weight gain and
obesity. When you go to bed on a
full stomach, your body does not
burn off the calories well be-
cause in the evening, during
bedtime, your metabolism slows
down to a crawl. Consequently,
those calories are likely to be
converted into body fat.
One reason many people eat late
at night is because they do not
eat enough during the day, and
their hunger catches up with
them. If you skimp on meals
during the day, work on changing
this behavior by religiously
adhering to the Parrillo Nutrition
Program, which purposely
advises multiple meals throughout
the day.
In severe cases of nighttime
eating, people will not only eat
large amounts of food, but will
get up during the night to binge.
This is a form of compulsive
JOHN PARRILLO’S PERFORMANCE PRESS
26www.parrillo.com Performance Press / November 2002
eating termed Night Eating
Syndrome (NES). If you think
you may suffer from NES, you
should contact your doctor
without delay and ask to be
referred to a qualified psycholo-
gist or therapist for help.
I’m a vegetarian. Can I still
go on the Parrillo Nutrition
Program?
The Parrillo Nutrition Program is
flexible in this regard. For
example, if you are a “lacto-ovo-
vegetarian,” you typically limit
your animal protein to dairy
products and eggs; therefore,
substitute these proteins for fish,
chicken, and meat. And if you
are a “semi-vegetarian,” who
avoids red meat but eats fish or
chicken, you can easily follow the
diet. If you are a “vegan,” who
avoids all animal protein, you may
have some challenges. However,
try substituting legumes and
whole grains for animal protein.
This will increase the carbohy-
drate content of the program but
you should still be able to make
progress.
What do you think about
“dieters’ teas”?
Among the many herbal products
touted for weight loss are dieters’
teas. Many of these teas contain
natural herbal laxatives such as
senna or cascara sagrada, which
produce a temporary weight
reduction due to the excretion of
fluids. In other words, you’re
losing water weight, not actual
fat pounds. Further, these herbs
can be very hard on your system
and should be avoided by many
people. Potential side effects of
these herbs can include severe
cramps, violent diarrhea, dehy-
dration, and mineral imbalance. A
better “dieter’s tea” may be
green tea, which has been shown
in research to impact fat-burning.
For healthy liquid intake, the best
beverage is pure water – eight to
ten glasses a day.
THE NATURAL DIETER
“I’m a vegetarian. Can I still go on the ParrilloNutrition Program?”
PRSRT STDU.S. POSTAGE
PAIDCINCINNATI, OHPERMIT NO. 855