10 FI TNESSRX J UNE 2014 www.fitnessrxwomen.

com
FitRx inside PEEK
BY ELYSE BLECHMAN AND JENNIFER BLECHMAN-TURNER
CO-PUBLISHERS
Summer
Shape-up!
YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY
FITNESSRx
TM
Time to put those winter blues behind us! The weather is warming up, and thats
the perfect inspiration to get in your best shape! So whats your summer fitness goal?
Whether its to slim down, sculpt up, shape your booty or tighten your abs, weve got you
covered! Even if your schedule is super crazy, our HIIT, at-home and metabolic workouts
will save you time and allow you to continue to work on your fitness goals no matter how
busy you may be.
Our cover model this month, Extra host Maria Menounos, knows all about weight loss
and staying fit on a tight schedule. In fact, the Greek beauty lost 40 pounds in college,
and has been able to maintain her trim figure ever since then. How does she do it? In
Maria Menounos: The Every Girls Fit Guide by Lisa Steuer on page 54, Maria tells us
about her weight-loss journey, as well as her diet and workout tips that fit perfectly into
any schedule. Try out Marias Do-Anywhere Total Body Workout on those hectic days its
a full-body circuit that can be done alone or with a friend. No more excuses for skipping a
workout!
Want to get your rear in girl for bikini season? In The Bikini Booty-full Workout with
IFBB Bikini Pro Jessica James by Jaime Baird on page 70, Jessicas workout will help
you create a rounder, firmer backside. By utilizing exercises that activate and target the
glutes, youll be ready when summer hits. In addition to her signature workout, Jessica
shares her butt-shaping cardio and nutrition tips. Weight training targeting the glutes,
like the program I share here, gave me more size and roundness to my backside while still
keeping it lifted and toned, said Jessica.
No matter how committed you are to your fitness goals, performing cardio can feel like
a drag. So whats a girl to do? The answer is metabolic training! In No More Boring Cardio
With IFBB Figure Pro Candice Keene by Jaime Bard on page 62, Candice, the 2014 Figure
International champion shows us how to get a lean, sculpted body without the same
old cardio grind. Its all about combining explosive functional movements, challenging
compound exercises and intense conditioning bursts. This way, youll be way too busy
catching your breath to even think about being bored! The program is designed for you
to complete four rounds at each three training stations. I like training this way, because
its time efficient, yields a high caloric burn, and increases metabolic rate for hours post-
workout, says Candice.
More and more research is showing the positive fat-loss and performance-optimizing
benefits of high-intensity interval training. In Top 10 HIIT Workouts For Maximum
Performance and Fat Loss by Joe Donnelly on page 46, the highly accomplished athlete
and fitness model shares workouts that will get you sculpted and lean. Joe maintains a
lean body mass at 5 to 6 percent body fat year-round because the only cardio he does is
HIIT work. So if your goal is to maximize fat loss while staying fit and toned, then these
workouts are for you. From indoor HIIT training to outdoor and sprint workouts, its all
here!
This month, were excited to introduce a new column Perfect Health by IFBB Bikini
Pro Jaime Baird, our Online Editor-in-Chief. This month, Jaime discusses mindfulness and
finding focus for life and diet success when there are so many distractions in our lives.
Check it out on page 97!
Whatever your fitness goals may be for summer, weve got everything you need to know
in this issue of FitnessRx including the best tips, workouts and advice from the experts,
as well as scientifically-backed research on exercise and healthy eating. So get ready to
show off your best body the beach and have a happy, healthy and fit summer!
Yours in good health,
Co-Publishers
Elyse Blechman
Jennifer Blechman-Turner
Editor-in-Chief
Steve Blechman
Design/Art Director
Elyse Blechman
Managing Editor
Lisa Steuer
Associate Editor
Alan Golnick
Digital Creative Director and
Design Consultant
Chris Hobrecker
Contributing Photographers
Gregory James
Per Bernal
Contributing Illustrator
Bill Hamilton
Administrative Assistant
Fernanda Machado
Circulation Consultants
Irwin Billman and Ralph Pericelli
fitnessrxwomen.com
Editor-in-Chief
Jaime Baird
editor@fitnessrxwomen.com
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YOUR ULTIMATE PRESCRIPTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOONNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOORRRRRRRRRRRRRR TTTTTTTTTTTTTTTTTTTTTTTTTTTHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE PPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEERRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFECT BODY
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEENNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNTIFIC APPROACH
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KNOCKOUT
B
O
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GET STRONG HEALTHY
LOVE MUSCLES
WORKOUT
F
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M
A
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. C
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October 2010
MELT10
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FitRx MAIL Room
LETTER OF THE MONTH
12 FI TNESSRX J UNE 2014 www.fitnessrxwomen.com
FitRx MAIL Room
BEAUTIFUL COVER
The cover of your April 2014 issue with Dianna
Dahlgren was absolutely beautiful. Bursts of strong,
powerful colors punctuated the fitness goals that
interest most women: having flat abs, losing weight,
burning fat and getting in your best shape ever. The
entire design and presentation, from the choice of a
fit and healthy looking cover model to the careful
selection of minimal words for maximum impact, was
showcased in complementary and soothing colors
that drew your eyes to the cover and made you want
to look inside and find out more. Thats what the
cover of every fitness magazine should do. From my
vantage point, FitnessRx for Women does it better
than most.
Joan Buj
email
TANK TOP WORKOUT
My upper body has been getting a tad jiggly lately,
and I dont mean the meow kind of jiggly or the
come-hither look. Im talking about some serious
flab that has been concealing my muscles. So I was
happy to see the Tank Top Training workout [April
2014] to tighten and tone my arms and shoulders.
Ive been using this plan of attack for a month and
have already noticed more definition in my arms, and
friends and co-workers have remarked that I look
leaner and fitter. Ive followed the program and have
been consistent, but what has really made a differ-
ence is the sound nutritional advice. Im putting it all
together, the training, dieting and supplementation,
and Im a changed woman on a steady path to great-
er fitness. By the time you read this, I will have
ditched those oversized T-shirts and be in full-scale
tank top mode!
Andrea Wastermann
email
YOGAS GLOBAL APPEAL
As a lifelong yogi, I enjoyed the article Yoga
Around the World [Yoga Trends, April 2014]. No sur-
prise that people in all parts of the world, especially
where there is turmoil, are increasingly discovering
that yoga is the ultimate stress reducer and an all-
over workout with long-term physical benefits. All it
takes is a quiet place and a dedication to giving your-
self some me time, and you will clear your mind, for-
get your problems and emerge more relaxed and bet-
ter prepared to take on whatever the rest of the day
brings. The many benefits of yoga are universal, and
are not obstructed by language or cultural differenc-
es. Thanks for showing your readers the light.
Beatrice Carter
email
GETTING BIKINI READY FOR SUMMER
I want to look good in a bikini this summer, and thanks to the
Tight Butt and Flat Abs workout [April 2014], I have the tools
to tighten my derriere and lose the extraneous pounds around
my waist. The tips and detailed workout instructions from IFBB
Pro Ashley Kaltwasser, whose credits include Ms. Bikini Olympia
and this years Arnold Classic Bikini champion, were like having
an all-star personal trainer design a program for me with the ins
and outs of cardio. Ashley is such a strong role model, beautiful
in every way with a positive and uplifting outlook, that she natu-
rally inspires others to adopt a fit lifestyle. Thanks to Ashleys
plan, I am empowered to become see-worthy in a bikini.
Rhonda Clarke
email
Send us your comments!
editor@fitnessrxmag.com or
Advanced Research Media
21 Bennetts Road, Suite 101
Setauket, NY 11733
GO NUTS FOR BETTER HEALTH
Nuts are one of my favorite foods, so I was glad to see this
powerhouse of a nutritional nugget finally get its due in Go
Nuts to Live Longer and Lose Weight [Ultimate In Nutrition,
April 2014]. Nuts have gotten a bad rap over the years, as
these harmless little children of nature have been accused of
being unhealthy because of their high fat content. The truth
is, the fat in nuts is good fat. And nuts contain many essential
vitamins and minerals, such as magnesium selenium, not to
mention the fact that nuts contain protein and fiber. So nuts
can and should be part of a healthy eating plan, but just dont
go nuts and wolf down half a jar. When eaten in moderation,
nuts can help you stay fit without getting fat.
Lillian Bentley
email
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18 TRAINING
INFO-BITS
22 FAT LOSS
INFO-BITS
26 HEALTH
INFO-BITS
30 SUPPLEMENTS
INFO-BITS
34 NUTRITION
INFO-BITS
38 BEAUTY & SPA
INFO-BITS
10 INSIDE PEEK
Message from the
Co-publishers
12 MAIL ROOM
16 ONLINE NOW!
At FitnessRxwomen.com
108 RAVE REVIEWS
Hot New Products
IN THIS ISSUE
WARM UP COOL DOWN
ASK THE EXPERTS
J UNE 2014 FI TNESSRX 15
42 FAT-BLASTING
RECIPES
86 FAT ATTACK
Manage Cravings and Appetite
with Thermo-Heat
88 SUPPLEMENT
EDGE
Garcinia Cambogia: Medical
Magic or Fat-Loss Fantasy
From the Land of Oz?
92 WOMENS HEALTH
The Science of Fat Burning
95 YOGA TRENDS
Yoga on the Ball
96 TONE & SCULPT
Tone Your Triceps with
Dumbbell Triceps
Kickbacks
38
94
96
50
66
68
58
46
54
70
62
46
76 WHAT WOULD GUNNAR DO?
By Gunnar Peterson
78 FITNESS EXPERT Q&A
By Jamie Eason Middleton
79 BIKINI CHAMPION Q&A
By Ashley Kaltwasser
80 ASK JACKIE!
By Jackie Warner
82 THE FITNESS COACH
By Shannon Dey
83 THE FIT LIFE
By Nicole Wilkins
New
97 PERFECT HEALTH
By Jaime Baird
98 BODY
PART-ICULARS
Bicycle Crunches: Flatten
and Firm Your Abs
100 CARDIO BURN
Cardio or Strength Training:
Which Should You Do First?
102 ULTIMATE IN
NUTRITION
Snake Oil? Truth and Fat-loss
Fallacies of Coconut Oil
104 FLAT ABS
Top 5 Advanced Abdominal
Plank Variations
106 FIT TRENDS
Sightseeing on the Run
www.fitnessrxwomen.com
THE FIT LIFE With Nicole Wilkins
YOUR BESTBy Jaime Baird
KNOW IFs ANDs or
BUTTS VIDEO SERIES
Featuring Amanda Latona
REAL STRENGTH
With Ava Cowan
KEEP IT FRESH
With Ashley Kaltwasser
GET FIT
With DANCING WITH THE STARS'
Karina Smirnoff
THE LATEST IN NUTRITION,
SUPPLEMENTS AND HEALTH
Lauren Jacobsen
ALLI'S SLIM PICKINS RECIPES
Allison Frahn
FIT FAST: 25 MINUTE WORKOUTS
Jennifer Andrews
TRAINER'S CORNER Callie Durbrow
DIRTY GIRL Margaret Schlachter
G-FIT SERIES Gina Aliotti
HEALTH TIPS AND INFO
Marcela Tribin
AGE IS JUST A NUMBER
Lisa Maloy
AND MUCH MORE!
TRAINING,
NUTRITION,
HEALTH NEWS
& MORE.
UPDATED DAILY
FACEBOOK.COM/FitnessRxforWomen
OR TWEET US @fitnessrxwomen
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EDITOR-IN-CHIEF
JAIME BAIRD
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WS
RE.
ILY
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AIRD
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STAY
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UPCOMING
CONTESTS &
GIVEAWAYS
JUNE 2014
www.fitnessrxwomen.com J UNE 2014 FI TNESSRX 17
18-20
TRAINING
ENDURANCE ATHLETES RE-
SPOND BEST TO POLARIZED
TRAINING; AEROBICS PRE-
VENT MUSCLE LOSS DURING
LOW-CALORIE DIETS
22-24
FAT LOSS
LOSE SEVEN POUNDS IN FOUR
DAYS; ARE KETOGENIC DIETS
SAFE AND EFFECTIVE?
26-28
HEALTH
HIGH IRON INTAKE LINKED TO
CORONARY ARTERY DISEASE;
DOES EXERCISE TRIGGER
EXCESSIVE INFLAMMATION?
30-32
SUPPLEMENTS
CAPSAICIN REDUCES
APPETITE; VITAMINS C AND
E REDUCE ADAPTATIONS TO
ENDURANCE TRAINING
34-36
NUTRITION
WHEY PROTEIN ACTIVATES
MUSCLE PROTEIN SYNTHESIS;
APPLES DECREASE
INFLAMMATION
38-40
BEAUTY & SPA
INCREASE IN TEEN PLASTIC
SURGERY; SOCIAL MEDIA AND
BEAUTY PERCEPTION
IN THIS SECTION
Warm
UP
FitRx
THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS
18 FI TNESSRX J UNE 2014 www.fitnessrxwomen.com www.fitnessrxmag.com
FitRxWarmUP
TRAINING INFO-BITS
www.fitnessrxwomen.com

Most endurance athletes practice strength training to
improve their speed, power output and critical power.
Critical power is the highest exercise intensity that ath-
letes can maintain for prolonged periods. Glenn Gaesser
from Arizona State University and co-workers found that
eight weeks of strength training increased strength,
endurance and power at peak oxygen consumption but
had no effect on critical power. They concluded that
strength training was useful for endurance athletes, but
the critical power test was a poor way to track changes in
endurance performance. (Journal Strength Conditioning
Research, 28: 601-609, 2014)
Photo: Per Bernal
NAPPING HAS NO EFFECT
ON SHORT-TERM
EXERCISE PERFORMANCE

Athletes will often nap prior to practice or competition
because they feel it will improve performance. This is particu-
larly true in jet-lagged athletes. French researchers found
that a 20-minute nap taken several hours before high-
intensity exercise had no effect on performance at
local time or simulated jet lag. However, it did alter basic
sleep characteristics at night. Napping before practice or
competition does not improve performance. Sleep disturbanc-
es are surprisingly common in adults and children and can
cause serious health problems such as memory loss, coronary
artery disease, stroke, daytime sleepiness, and contribute to
automobile and workplace accidents. (European Journal
Applied Physiology, 114: 305-315, 2014)
COOLING BETWEEN
EXERCISE BOUTS
PROMOTES RECOVERY

Intense exercise triggers rapid increases in muscle tem-
perature and muscle swelling that promotes fatigue and
prevents recovery. This is particularly important in sports
such as basketball, football, track and field, tennis and body-
building that involve intense exercise, rest and then more
exercise. Japanese researchers found that water emer-
sion in 59-degree water during recovery decreased
exercise-induced muscle swelling and promoted
recovery of muscle endurance. The researchers used
untrained subjects. Trained athletes are capable of greater
power output, which results in higher muscle temperatures,
so cooling might be even more effective in athletes. They
demonstrated positive effects with cool water rather than
extremely cold water, which would make water emersion
more palatable to athletes. (Scandinavian Journal of
Medicine Science Sports, 24: 11-17, 2014)

Suspension training exercises using devices such as the TRX sys-
tem are closed kinetic chain, which means that the lower or upper
body stays in contact with the ground during the movement. These
exercises are only possible through coordinated muscle action
working across many joints. Muscles supporting the spine (i.e., the
core) act as stabilizers that allow powerful motions in the upper or
lower body and transfer force between the legs and arms. Athletes,
coaches and fitness enthusiasts recognize the importance of core
fitness for performance, health and building an attractive looking
body. A study from Hong Kong Polytechnic University in China
found that suspension exercises triggered a high degree of
muscle activation in the core muscles. They used a technique
called electromyography, which measures the electrical activity of
muscles during movements and exercises. Suspension exercises
build core muscles better than Swiss ball exercises. (Journal
Science Medicine Sport, published online January 29, 2014)
FitRxWarmUP
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Weight training is recognized as the best way to promote muscle

hypertrophy and prevent muscle atrophy during weight loss. However,
aerobic exercise can also enhance muscle protein synthesis, particu-
larly in older adults with high levels of abdominal fat according to a
study of adults with abdominal obesity. Researchers studied the
effects of low-calorie diets and low-calorie diets plus aerobics on
body composition. Both groups lost weight and inches, but the diet
plus aerobics group was better able to maintain muscle mass. Rapid
or long-term weight loss programs typically result in reduced
muscle mass, which makes it more difficult to maintain lost
weight. People trying to lose weight should exercise and cut calories.
The exercise will maintain muscle mass that will help prevent weight
regain. (Obesity Facts, 7: 26-35, 2014)
AEROBICS PREVENT MUSCLE LOSS
DURING LOW-CALORIE DIETS

FitRxWarmUP
TRAINING INFO-BITS
www.fitnessrxwomen.com

High-intensity interval training (HIIT) involves repeated sets of high-intensity

exercise interrupted by rest or low-intensity exercise. It typically involves
exercising for 30 to 60 seconds at near-maximum intensity, followed by one to
four minutes of rest. Doing HIIT for only 10 minutes per week increases
maximal oxygen consumption, endurance, muscle and liver glycogen levels,
and muscle mitochondria. Mary Sanders, an exercise physiologist from the
University of Nevada, Reno, presented principles for doing HIIT in the water.
Exercises include running or sprinting in shallow water, jumps and scissor
movements, and tethered running. There is been very little objective research on
this kind of exercise, so it's not known if HIIT in the water is as effective as it is on
land. (ACSM's Health & Fitness Journal, 18 (2): 30-34, 2014)
Try HIIT in the Water

People usually lose lean muscle mass when consuming

low-calorie diets. Muscle is a metabolically active tissue
that burns a lot of calories. It is difficult to maintain lost
weight following sustained dieting because people
typically lose muscle mass, which reduces metabolic rate
and caloric expenditure. An Australian study of young
adults consuming a low-calorie diet showed that weight
training prevented the decrease in muscle protein
synthesis that is typical during weight loss.
Supplementing the diet with 15 to 30 grams of whey
protein per day enhanced protein synthesis even more in
a dose-dependent manner (30 grams was better than 15
grams). Weight training plus whey protein supplements
preserve muscle mass during low-calorie diets. (American
Journal Of Physiology Endocrinology and Metabolism,
published online March 4, 2014)
Endurance Athletes Respond
Best to POLARIZED TRAINING

Endurance athletes typically use a combination of high-intensity interval training (HIIT), over-distance training and lactate
threshold training to improve performance. HIIT involves repeated bouts of high-intensity exercise followed by rest or light
exercise. Over-distance training involves exercising for long distances at relatively slow paces. Lactate threshold training
involves exercising at intensities just below the rapid increase in blood lactate that occurs during exercises of increasing
intensities. Polarized training involves combining over-distance and HIIT. A study from the University of Salzburg in
Austria found that endurance athletes responded best to polarized training involving a combination of HIIT and
over-distance training. Lactate threshold training provided no added benefit to endurance performance. HIIT is a popular
way to build fitness in athletes and active people. Over-distance training provides additional benefits. (Frontiers in Physiology,
5: 33, 2014; published online February 4, 2014)
Restoring Protein Synthesis
DURING LOW-CALORIE DIETING
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22 FI TNESSRX J UNE 2014 www.fitnessrxwomen.com
FitRxWarmUP FAT LOSS INFO-BITS
BY STEVE BLECHMAN AND THOMAS FAHEY, EdD

Until recently, physiology experts

thought of fat stores as inactive energy
depots. Now we know that fat stores
help control metabolism and can secrete
chemicals that promote disease and dis-
ability. Some fat stores are more dan-
gerous than others. Subcutaneous fat,
which lies underneath the skin, is less
dangerous than fat surrounding the
organs and lying within muscle tissue.
Intermuscular fat increases with age and
is linked to deterioration of metabolic
health, heart disease and stroke, diabe-
tes, and decreased muscle function. A
research review led by Odessa
Addison from the University of
Maryland School of Medicine conclud-
ed that intermuscular fat contributes
to the deterioration of aging. Exercise
and diet can help reduce intermuscular
fat in older adults, which could promote
metabolic health. (International Journal
Endocrinology, 2014: 309570, 2014; pub-
lished online January 8, 2014))
Intermuscular Fat and
POOR MUSCLE Function
ARE
KETOGENIC
DIETS SAFE
AND
EFFECTIVE?

High-protein, low-car-
bohydrate diets increase
production of acid-com-
pounds called ketones.
These diets trigger rapid
weight loss but can have
unhealthy effects. In
long-term animal studies,
ketogenic diets helped
the animals remain lean,
with normal blood sugar
and low insulin levels
compared to mixed
Western-style meals.
However, the animals
eventually developed
fatty liver disease and
severe insulin resistance
and showed signs of cell
injury. The long-term
effects of the diet in
humans are not
known. The ketogenic
diet is an effective tool
for short-term weight
loss. (International
Journal Environmental
Research and Public
Health, 11: 2092-2107,
2014)

Dietary protein is important for
long-term weight control because
it helps suppress appetite between
meals. Amino acids from protein
are converted to blood sugar
in the liver by a
process called
gluconeogene-
sis. Also, spe-
cific amino acids
such as leu-
cine trigger biochemical pathways that have a profound
effect on metabolism. A research review by scientists
from the University of Sydney in Australia examined the
effects of dietary protein content on food intake in test
subjects who could eat as much as they wanted. People
consuming the highest amounts of protein consumed
the fewest calories. Protein intake also influences muscle
protein synthesis, which is an important issue for calorie
burning. (Obesity Reviews, 15: 183-191, 2014)

The human body contains small amounts of a calorie burning tissue called brown fat
(brown adipose tissue or BAT) that converts food energy directly into heat. White fat does
the opposite it stores energy. BAT is an important heat-generating tissue in hibernating
animals. It promotes non-shivering thermogenesis, which generates heat and helps animals
and humans adapt to the cold. Brown fat accounts for as much as 10 percent of the fat
mass in people living in cold climates, such as northern Finland and Siberia.
Individual differences in BAT content and activity play an important role in human obesity.
BAT is turned on by the sympathetic nervous system, which is the bodys fight-or-flight sys-
tem for coping with stress and emergencies. Increasing brown fat activation helps people
expend more calories and burn more fat. Key nutrients, such as L-arginine, L-citrulline and
capsaicinoids can increase brown fat activity, which increases caloric expenditure and pro-
motes fat burning. Several recent studies showed that activating the genes that control BAT
production and BAT activity might help treat obesity. (Obesity Reviews, 15: 92-106, 2014)
Brown Fat is an IMPORTANT
TARGET for Weight Loss
PROTEIN
CRITICAL

FOR APPETITE
CONTROL
24 FI TNESSRX J UNE 2014 www.fitnessrxwomen.com
FitRxWarmUP FAT LOSS INFO-BITS

A central goal of weight loss is to maximize fat loss

and minimize lean mass loss. A standard assumption
among many weight-loss experts is that during weight
loss, one-fourth of the weight lost is due to loss of lean
mass and three-fourths is due to fat loss. A review of lit-
erature by researchers from the Pennington Biomedical
Research Center in Baton Rouge, Louisiana concluded
that this rule is approximate at best. Factors such as
age, physical activity, dietary composition and
genetics play important roles in determining the
changes in body composition during weight loss.
Exercise during weight loss can prevent muscle loss at
any age and change the one-fourth/three-fourths rule.
(Obesity Reviews, published online January 2014)

Exercise is an important component of weight loss because it

reduces ghrelin, an appetite-control hormone secreted by the
stomach. Your body thinks you are starving when you diet. It has
complicated controls to keep you at your normal weight. When
you diet or havent eaten for several hours, the stomach secretes
ghrelin that turns on the hunger center in the brain to increase
appetite and slow fat use.
A Brazilian study found that over-
weight adult men and women who exercise during weight
loss reduced secretion of ghrelin.
Exercise also maintained
resting metabolic rate, which would make it easier to prevent
weight gain after prolonged dieting. (Diabetes Metabolic Syndrome
Obesity: Targets Therapy, 6: 469-475, 2014)

Inflammation is the bodys immediate response to damage to tissues and

cells by germs, chemicals or physical injury that can lead to inadequate tissue
repair and degenerative diseases. A review of literature by scientists from
the University of Ottawa in Canada concluded that obesity and environ-
mental pollutants combined to increase inflammation in the body. Obesity
results in poorly oxygenated sections of the fat mass. Many environmental pol-
lutants are fat soluble, so they collect in fat particularly in people with a lot of
fat. These factors increase chemicals such as tumor necrosis factor-alpha,
interleukin-6 and monocyte chemotactic protein-1. This review highlighted the
importance of the interaction of disease processes in the body and pollutants in
the environment. (Obesity Reviews, 15: 19-28, 2014)
DIET PLUS EXERCISE
Reduces Appetite Hormone
During Weight Loss
OBESITY AND
POLLUTANTS
CONTRIBUTE TO
WHOLE-BODY
INFLAMMATION
LOSE 7
POUNDS in
4 DAYS

On The Biggest Loser television show, contestants routinely lose 50

percent of their bodyweight in three months. Rapid, extreme weight loss
has not been well studied by scientists. An interesting study by scientists
from Spain and Sweden showed that rapid weight loss was possible in
only four days by combining nine hours of high-volume, low-intensity
exercise (eight hours of walking and one hour of arm cranking) and an
extremely low-calorie diet consisting of whey protein and sugar, which
created a daily caloric deficit of 5,000 calories. The average person lost
seven pounds in four days. The experiment included a
four-week follow-up during which the test
subjects ate a normal diet, but walked
10,000 steps per day, during which they
lost an additional eight pounds. Lean body
mass accounted for 12 percent of the
weight loss. Most fat loss occurred in the
thorax (chest and abs), which is considered the
most dangerous kind of fat. The test subjects
were monitored one year after the experiment,
and the average person maintained a weight loss of
four pounds. The researchers suggested that
repeating this extreme diet-exercise regimen
during the year could be a more practical
solution to the obesity epidemic than
more moderate long-term lifestyle
changes. The long-term safety and effec-
tiveness of this method is not known.
(Scandinavian Journal Medicine Science
Sports, published online March 4, 2014)
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Americans have had a love-hate relationship with alcohol for hundreds of years. The 18th
Amendment of the U.S. Constitution banned alcohol in 1920, while the 21st amendment allowed
it again in 1933. Several religious groups ban alcohol consumption for their members, while many
social functions among college students and adults are centered on drinking. Many recent
studies found that moderate alcohol intake (one drink per day for women and up to
two drinks per day for men) reduced the risk of pre-
mature death, coronary artery disease, diabetes, heart
failure and stroke. However, heavy drinking is linked to high
blood pressure, heart enlargement, abnormal heart rhythms
and stroke. The risk of heavy drinking is particularly severe in
young people, where it is linked to auto accidents, violence
and inappropriate behavior. Drinking a glass or two of red wine
with dinner is good for you. Drinking more than that is not..
(Mayo Clinic Proceedings, 89: 382-393, 2014)
Are You
OVERTRAINED?
Overtraining is an imbalance
between training and recovery.
The consequences of this condi-
tion can be severe and include
decreased performance, injury,
depressed immunity and psy-
chological depression. Over-
training is a natural hazard of
competitive sports. Coaches and
athletes, in their quest for better
performance, undertake intense
training programs in the hope of
gaining an edge over the compe-
tition. However, a fine line exists
between programs that improve
condition and those leading to
overtraining. Training programs
must be intense enough to
improve fitness and skill, yet
provide enough rest to ensure
adequate recovery. Diagnosis
and treatment of overtraining is
as much art as science. (Current
Sports Medicine Reports, 13 (1):
45-51, 2014)
HIGH IRON INTAKE LINKED TO
CORONARY ARTERY DISEASE
Iron is an important component of hemoglobin, the chemical that carries oxygen in the
blood. Many active people and older adults take iron supplements to boost energy levels
and oxygen transport capacity. This could be a mistake. A meta-analysis of nearly 300,000
men and women by Jacob Hunnicutt and colleagues from Indiana University concluded that
elevated heme iron intake increased the risk of heart disease by 57 percent, while
high total iron intake decreased the risk of heart disease but not the risk of death from
heart disease. Elevated heme iron is linked to inflammation, which is an important risk factor
of heart disease. (Journal of Nutrition 144: 359-366, 2014))
Alcohol Intake: MODERATE
Intake GOOD, HIGH Intake BAD

Intense training methods such as cross
training and boot camp training also increase
the risk of severe muscle injury that can be
debilitating or even life threatening. Over-
zealous cross trainers may develop rhabdo-
myolysis (rhabdo), which involves destruc-
tion of muscle tissue that results from the
release of the muscle cell contents into the
bloodstream. Toxic chemicals include myo-
globin, creatine kinase, potassium, lactate
dehydrogenase, uric acid, calcium, aspartate
transaminase, alanine transaminase and
phosphorus. The incidence of rhabdo has
increased alarmingly with the popularity of
high-intensity training programs. Approxi-
mately 3 percent of people involved in
physical training programs for the mili-
tary, police and firefighters experience
rhabdo. Physicians across the country have
reported an increased incidence in ordinary
people performing extreme physical training
programs in health clubs. The exact percent-
age is unknown, but experts believe that the
incidence is underreported. (Current Sports
Medicine Reports, 13: 113-119, 2014)
Intense Training Linked to
Rhabdomyolysis

26 FI TNESSRX J UNE 2014 www.fitnessrxwomen.com
FitRxWarmUP
HEALTH INFO-BITS
BY STEVE BLECHMAN AND THOMAS FAHEY, EdD
www.fitnessrxwomen.com
28 FI TNESSRX J UNE 2014 www.fitnessrxwomen.com
FitRxWarmUP
HEALTH INFO-BITS
DOES EXERCISE
TRIGGER
EXCESSIVE
INFLAMMATION?
Inflammation is the bodys immediate response to damage to
tissues and cells by germs, chemicals or physical injury. Acute
inflammation is a short-term response that usually results in
healing, while chronic inflammation leads to inadequate tissue
repair and degenerative diseases. Exercise triggers inflam-
mation that results in adaptations such as improved
strength or endurance. A review of literature by Jennifer
Thomas from the Sandia National Laboratories in Albuquerque,
New Mexico concluded that exercise is usually beneficial to people
with inflammatory diseases such as rheumatoid arthritis, osteo-
arthritis, fibromyalgia, metabolic syndrome and type 2 diabetes.
However, people with these conditions are particularly suscep-
tible to overtraining triggered by excessive inflammation. (The
Physician and Sports Medicine, 41 (4): 93-100, 2013)

Regular use of nonsteroidal anti-inflammatory
drugs (NSAIDs) has been linked to an increased risk
of heart attack. However, recent large population
studies have found that naproxen (Aleve) is safer
than other NSAIDs. The Drug Safety and Risk
Management Advisory Committee of the U.S.
Food and Drug Administration concluded that
naproxen was safer than other NSAIDs. This
caused a controversy in the medical community.
Critics of the advisory committees position cau-
tioned that we have limited data on the safety of
naproxen compared to other NSAIDs. People should
not overuse these drugs because of the possibility of
increased cardiovascular risk. (Medscape, February
11, 2014)

Many pediatricians have been reluctant to recommend weight training to children and
young adolescents because they fear damage to the bone growth centers. The growth
plates are weaker than the surrounding bone and could theoretically suffer injury during
heavy weight training. Michael Malone from the University of Pennsylvania and col-
leagues surveyed the literature and 500 experts in sports medicine about their opin-
ions on weight training for children. There is no evidence that weight training
damages bone growth centers. The majority of experts believe that strength
training is safe for young people with immature skeletons. (The Physician and
Sports Medicine, 41 (4): 101- 105, 2013)
WEIGHT TRAINING SAFE FOR KIDS
Acetaminophen
overdose is the main
cause of liver failure
in the United States.
The U.S. Food and
Drug Administra-
tion (FDA) asked
drug makers to limit
the acetaminophen
content of their
products, but only
about 50 percent
have complied. In
response, the FDA
asked physicians to
limit acetaminophen
prescriptions. The
drug is usually com-
bined with opioids
such as codeine,
oxycodone and hy-
drocodone. The FDA
will soon limit the
amount of acet-
aminophen in these
drug combinations
to 325 milligrams
per dose. Acet-
aminophen is sold
over-the-counter
in products such as
Tylenol, so people
should be careful
not to overuse this
drug. (Journal of
American Medical
Association, 311:563,
2014)
FDA Asks
Physicians to
Limit HIGH-DOSE
ACETAMINOPHEN
Prescriptions
Is Naproxen

SAFER Than

Other NSAIDs?editation str
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FitRxWarmUP
SUPPLEMENT INFO-BITS
GREEN TEA EXTRACT May be Toxic
to the Liver

Green tea extract contains a chemical called epigallocatechin-3-gallate
(EGCG) that promotes weight loss by boosting thermogenesis (increased
calorie use) and curbing appetite. Green tea extract is a popular weight-
loss supplement, but it could be toxic to the liver. A study on rats from the
University of Arkansas for Medical Sciences found that in animals with
abnormal mitochondria (powerhouses of the cells), EGCG caused swelling
in the mitochondria. The researchers suggested that green tea extract
could cause liver problems in people with abnormal mitochondria.
Obese people often have poor metabolic health, so they might experience
side effects from green tea extract when trying to lose weight. (Biochemical
and Biophysical Research Communications, 443: 1097-1104, 2014)
Vitamins C and E REDUCE
ADAPTATIONS to Endurance Training

Endurance training increases muscle cell mitochondria (the powerhouses of the cell), running speed and maximal oxygen
consumption. An 11-week Norwegian study of 54 fit men and women showed that supplementing vitamin C (1,000 milligrams
per day) and vitamin E (235 milligrams per day) blunted increases in mitochondria protein that usually accompany endurance
training. However, the supplements did not impair maximal oxygen consumption or running speed during the experiments.
Endurance, the capacity to sustain exercise intensity, is highly related to mitochondrial content but only moderately related to
maximal oxygen consumption. Long-term consumption of vitamin E and C supplements could eventually decrease
endurance capacity. Antioxidant supplements could interfere with endurance training gains. (Journal of Physiology, published
online February 3, 2014)

A supplement containing 20 grams of whey protein
and three grams of leucine consumed after weight
training was superior to an equal amount of milk pro-
tein for promoting muscle protein synthesis in older
adults. Muscle loss, a condition called sarcopenia, is a
significant health issue in older adults. Sarcopenia
interferes with mobility and quality of life, and
decreases metabolic health by reducing one of the
most active tissues in the body. Overwhelming evi-
dence shows that older adults can help maintain
muscle mass by consuming a supplement containing
20 to 30 grams of whey protein and three grams of
leucine at least once a day. (Nutrition Journal, 13:9,
2014)
WHEY PROTEIN
PLUS LEUCINE
PROMOTES PROTEIN
SYNTHESIS IN
OLDER ADULTS
WHEY PROTEIN
SUPPRESSES
LIVER
FIBROSIS
BY STEVE BLECHMAN AND THOMAS FAHEY, EdD

Liver disease is a significant cause of death throughout the world. The disease
typically progresses from liver fibrosis (excessive accumulation of scar tissue in
the liver that occurs in most types of chronic liver diseases) to liver failure. A
study on rats by scientists from Kyoto University in Japan induced liver
fibrosis with toxic chemicals. Feeding the animals a diet high in whey protein
prevented liver fibrosis compared to a normal diet. Whey protein prevents
inflammation in the liver that can lead to fibrosis and liver failure. It protects liver
cells directly and also acts as an antioxidant. Whey protein is a healthy food that
also promotes protein synthesis and weight management. (Nutrition, published
online February 28, 2014)
CAPSAICIN
REDUCES
APPETITE

Capsaicin is a chemical found in red chili pepper
used to make paprika, which is a spice used in chili
and Mexican food. It reduces appetite and calorie
intake and helps promote weight loss by releas-
ing serotonin, a hunger-suppressing hormone, in
the gut. An Austrian study found that sup-
plementing nonivamide, a mild form of cap-
saicin, reduced energy intake in mildly
obese men. Capsaicins are
useful ingredients in
weight-loss supplements.
These chemicals decrease
appetite, reduce caloric
intake and increase metabolic rate.
(Molecular Nutrition Food Research,
published online February 7, 2014)

Garcinia cambogia is a popular supplement for weight loss, but there is little
objective research supporting its use or safety. A study by researchers from South
Korea showed that obese mice consuming a high-fat diet supplemented with
Garcinia cambogia showed reduced abdominal fat levels and smaller fat cells com-
pared to animals given a placebo (fake Garcinia). Animals receiving the supple-
ment showed increased activity in genes involved in fat metabolism. However,
the supplement impaired blood sugar regulation and had significant side effects in
the liver that included increased connective tissue formation, cell membrane
destruction and oxidative stress. If these results apply to humans, Garcinia cambo-
gia might pose unacceptable health risks. For more information, see Supplement
Edge in this issue. (World Journal Gastroenterology, 19: 4689-4701, 2013)
GARCINIA CAMBOGIA
MAY PROMOTE FAT LOSS
BUT HAS SIDE EFFECTS
32 FI TNESSRX J UNE 2014 www.fitnessrxwomen.com
FitRxWarmUP
SUPPLEMENT INFO-BITS

People lose muscle mass as they age, a condition called sarcopenia. This
is a serious condition that reduces the capacity to regulate blood sugar, live
independently and prevent life-threatening falls. A review of literature by
Italian scientists from the University of Trieste concluded that con-
suming fish oil containing large amounts of omega-3 fatty acids
helps prevent sarcopenia in older adults. The supplement works best
when combined with an anabolic stimulus such as weight training.
Supplementing omega-3 fatty acids could be a simple way of preventing
muscle loss with age. (Current Opinion Clinical Nutrition Metabolic Care, 17:
145-150, 2014)
Omega-3 Fatty Acids
Prevent Age-
Related Muscle Loss

Many fitness
enthusiasts take thy-
roid-boosting supple-
ments to promote
weight loss and
improve thyroid
health. This could be a
mistake, according to
researchers from the
Mayo Clinic. They
examined 10 sup-
plements sold over
the counter and
found that nine out
of 10 contain T3
and T4, which are
prescription drugs.
Several of the prod-
ucts contained higher
doses of thyroid hor-
mones than common-
ly prescribed by physi-
cians for people with
suppressed thyroid
function. These sup-
plements could alter
thyroid metabolism
and potentially cause
thyroid poisoning.
(Thyroid, 23: 1233-
1237, 2013)
Thyroid
Supplements
CONTAIN
PRESCRIPTION
DRUGS
34 FI TNESSRX J UNE 2014 www.fitnessrxwomen.com
NUTRITION INFO-BITS
BY STEVE BLECHMAN AND THOMAS FAHEY, EdD
Fat and muscle weight increase with weight gain. Body organs also get bigger, according to a
Japanese study of college football players. Seniors were 25 pounds larger than freshman,
and the size of the liver, kidney and heart increased proportionally with bodyweight. Brain
weight did not change. The researchers compared a group of freshman and senior football
players. They also measured changes in organ sizes after one year in the freshmen. The study
used sophisticated methods, such as DEXA, MRI and ultrasound, to measure changes in organ
weight. (International Journal Sports Nutrition Exercise Metabolism, 23: 617-623, 2013)
Organ Sizes INCREASE
DURING WEIGHT GAIN
Americans Eating
TOO MUCH Sugar
Excessive sugar consumption is
linked to obesity, dental cavities,
heart disease, diabetes, liver
cirrhosis and dementia. Much of
the excess sugar comes from
sweeteners added to the foods we
eat. A study from The Centers for
Disease Control and Prevention
showed that health problems
were most common when added
sugar accounted for more than 15
percent of the daily caloric
intake. The problem was
particularly serious in minority
communities. Government should
promote healthy foods in schools
and corner stores. Zoning
ordinances should restrict the
number of fast food restaurants
and provide financial incentives for
farmers markets. While these
suggestions sound far-fetched,
education about the risks of high
sugar diets might gradually change
America's eating habits. (Journal of
American Medical Association
Internal Medicine, published online
February 3, 2014)
APPLES
DECREASE
INFLAMMATION
Inflammation is a disturbance in the metabolism of
critical structures in cells such as cell membranes. It
is linked to serious health problems such as heart
disease, dementia, stroke and arthritis. Antioxidants
called polyphenols help fight inflammation by
neutralizing highly reactive chemicals called free
radicals that are produced naturally during
metabolism. These chemicals trigger cell damage to
membranes, DNA and mitochondria that impair the
immune system and eventually lead to premature
death. A study from New Zealand showed that
apples contained antioxidants called polyphenols
that decreased inflammation and promoted more
healthy microbes in the gut. It may be true
that an apple a day keeps the doctor away.
(Journal of Nutrition, 144:146-154,
2014)
FitRxWarmUP
Raisins
IMPROVE
Blood Sugar Control
Eating raisins three times a week
will reduce blood pressure, blood
sugar and levels of glycated
hemoglobin, a marker of long-
term blood sugar regulation
according to a study led by James
Anderson from the University of
Kentucky. Test subjects consumed
either raisins or other snacks
three times per week for 12 weeks.
While there were no differences in
bodyweight between groups, raisin
consumption improved blood
sugar regulation and blood
pressure by more than 10 percent.
Eating raisins might lower your
risk of heart disease and improve
metabolic health.
(Postgraduate Medicine, 126: 37-
43, 2014)