october 2000 - parrilloperformance.com · bootcamp training weekend, parrillo style by marcia yager...

A Monthly Magazine For All Bodybuilding, Fitness and Endurance Enthusiasts

October 2000

Bob Cicherillo, 2000National Physique

Committee USABodybuilding & Fitness

Champion, Super-Heavyweight Class

John Parrillo’sPERFORMANCE

PRESS

PUBLISHER

John Parrillo

EDITOR AT LARGE

Marty Gallagher

DESIGN DIRECTOR

Jim Reed

CONTRIBUTINGWRITERS

Marty GallagherMaggie Greenwood-Robinson, Ph.D.Ron HarrisArt Roberson,Ph.D., MDCliff Sheats,Ph.D,C.C.N., F.R.S.H.

CONTRIBUTINGPHOTOGRAPHERS

Mary SollerChris Anderson

is published monthly. Thesubscription rate of oneyear (12) issues is $19.95($29.95 in Canada andMexico and $49.95 in allother countries). ©1999by John Parrillo. All RightsReserved. For advertising place-ment information, pleasecontact Parrillo Perfor-mance at (513) 874-3305or by e-mail [email protected]. Imagesetting and print-ing by Gardner Graphics,(513) 527-8940. ContactScott Clifton for service in-formation.

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Features

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From Round to RippedA Cincinnati attorney’s amazing transformationby Matthew Jacobs, Esquire

John

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rill

o’s

John Parrillo’s

PERFORMANCE PRESS

Columns

May 2001

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1616161616 Immuno-Nutritionby John Parrillo

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On the Cover: PGA Champ Gabriel Hjertstedt

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Ulna

Radius

Thumb

Pinky

Humerus

Bust Up to the Next LevelFirst in a series on the attributes of FX Stretch™-ingby Marty Gallagher

Parrillo PerformersSpotlight on this month’s Parrillo Challenge acheiversStaff report

Happy CampersBootcamp training weekend, Parrillo styleby Marcia Yager

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1111111111 The Last 45 Daysby Franco Santoriello

The Wrist Complex & Its Componentsby Tracy Anderson

Cardio Doesn’t Have to be Catabolicby Ron Harris

Anti-Fat Supplementsby Cliff Sheats, PhD, CCN, FRSH

Calcium and Fat Lossby Maggie Greenwood-Robinson, PhD 27 27 27 27 27

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Nutrition Program ............................................... Nutrition Manual, Food Composition Guide.....................................$49.9530 Diet Trac Sheets, CapTri® Manual, CapTri® Cookbook, Supplement

Guide, and 450 Gram Deluxe Food ScaleTraining Manual ................................................. Proper Exercise Techniques, Special Fascial Stretching.................$49.95

and High Intensity RoutinesBodyStat Kit ........................................................ BodyStat Manual, 12 BodyStat Sheets, and Skinfold.......................$39.95

Calipers, Bound Separately with Leatherette CoverPerformance Package .......................................... Nutrition Program with BodyStat Kit...................................................$79.95Total Performance Package ................................ Training Manual, Nutrition Program & BodyStat Kit....................$129.95CapTri® Cookbook .............................................. Strict Recipes Using CapTri® To Make Your Food Taste Great..........$9.95John Parrillo’s Performance Press™

.................................. 12 Monthly Information-Packed Issues (U.S.).....................................$19.95Computer Nutrition Program CD V2.0 ............... Design Your Diet at the Touch of a Button (PC only).......................$69.95

PARRILLO PERFORMANCEPARRILLO PERFORMANCEPRODUCT PRICE LISTPRODUCT PRICE LISTSUPPLEMENTSSUPPLEMENTS

PUBLICATIONSPUBLICATIONS

To Order, Call 1-800-344-3404 or (513) 874-3305

CapTri®.............................................................................................................................................. High Thermogenic Energy Source ...... 32 Fluid Ounces ... $40.00

Max Endurance Formula™.......................................................................................... Nutrients for Hard Training ................ 150 Capsules ....... $30.00

Enhanced GH Formula™............................................................................................... Nutrients for Endocrine Function ...... 150 Capsules ....... $36.00

Advanced Lipotropic Formula™........................................................................... Nutrients for Fat Metabolism .............. 150 Capsules ....... $28.00

Liver-Amino Formula™.................................................................................................... Power Packed Protein with Heme Iron 500 Tablets ........... $34.00

Mineral-Electrolyte Formula™............................................................................... Nutrients for Electrolyte Balance ....... 150 Tablets ........... $12.00

Muscle Amino Formula™............................................................................................... Nutrients for Muscle Growth ............... 150 Capsules ....... $32.00

Ultimate Amino Formula™........................................................................................... Nutrients for Hard Dieting .................. 150 Capsules ....... $34.00

Essential Vitamin Formula™..................................................................................... Nutrients for Vitality ............................ 150 Tablets ........... $16.00

Creatine Monohydrate Formula™...................................................................... Boosts Muscular Energy Stores .......... 300 Grams ............ $29.00

Evening Primrose Oil 1000™.................................................................................... Essential Fatty Acids ........................... 90 Gelcaps ........... $24.95

Vanilla Pro-Carb Powder™......................................................................................... Clean Carbohydrate Energy Source .. 35 Ounces ............. $24.00

Chocolate Pro-Carb Powder™............................................................................... Clean Carbohydrate Energy Source .. 35 Ounces ............. $24.00

Vanilla Hi-Protein Powder™..................................................................................... Outstanding Functional Protein ......... 32 Ounces ............. $36.00

Chocolate Hi-Protein Powder™............................................................................ Outstanding Functional Protein ......... 32 Ounces ............. $36.00

Chocolate Malt Flavor Optimized Whey Protein™......................... High Biological-Value Protein ........... 28 Ounces ............. $39.95

Strawberry Malt Flavor Optimized Whey Protein™....................... High Biological-Value Protein ........... 28 Ounces ............. $39.95

Vanilla Malt Flavor Optimized Whey Protein™.................................. High Biological-Value Protein ........... 28 Ounces ............. $39.95

Chocolate Flavor 50/50 Plus Powder™...............Protein and Carbohydrates for Workout Recovery 32 Ounces .............$32.00Milk Flavor 50/50 Plus Powder™........................Protein and Carbohydrates for Workout Recovery . 32 Ounces .............$32.00Orange Cream Flavor 50/50 Plus Powder™........Protein and Carbohydrates for Workout Recovery 32 Ounces .............$32.00Vanilla Flavor 50/50 Plus Powder™....................Protein and Carbohydrates for Workout Recovery 32 Ounces ............. $32.00Parrillo Sports Nutrition Bars...............................Perfect Portable Nutrition ...................................... 12 Per Box ............$24.00Your choice of Cappuccino, Chocolate, Layered Peanut Butter/Chocolate, Peanut Butter, or Vanilla flavor ........... ................................................................................................................................................................ Available in box quantities only.

Parrillo Protein Bars................................................Portable60/40 Nutrition....................................................12 Per Box ......... $27.00Your choice of Strawberry Shortcake, Fudge Brownie, Banana , Peanut Butter Delight, Vanilla Creme or Pineapple flavor.................................................................................................................................................. Available in box quantities only.

Parrillo Energy Bars ........................................................... High Powered Nutrition.............................12 Per Box .......... $24.00Your choice of French Vanilla, Sweet Milk Chocolate,Chocolate Raspberry & Chocolate Mint,Peanut Butter Supreme, Chocolate Almond Coconut flavor, Cherry Cordial....... ................ Available in box quantities only.

PERFORMANCE PRESS4 John Parrillo’s Orderline: 1-800-344-3404May 2001

FFFFFrom Round trom Round trom Round trom Round trom Round toooooRipped:Ripped:Ripped:Ripped:Ripped:FFFFFrom Round trom Round trom Round trom Round trom Round toooooRipped:Ripped:Ripped:Ripped:Ripped:Before & After Proof That The Parrillo Method WorksBy Matthew Jacobs, Esquire

I gained more than one hundredpounds over a period of three years.By November, 1999, my weight hadclimbed to 311 pounds. Then I de-cided to get serious about this un-healthy weight gain and lost 120pounds in less than ten months. Ilost 102 pounds of fat in 161 days.In the last six months, I added morethan forty pounds of muscle to mybody.

I am an attorney, but I also hadbeen through two years of medicalschool which gave me a good un-derstanding of biochemistry and nu-trition. I knew that the key for mewas to begin managing the produc-tion and release of insulin in my body.During my diet, I discovered JohnParrillo’s, wisdom and his nutritionproducts which helped me accom-plish this.

I started eliminating all sugar,simple carbohydrates, and alcoholfrom my diet. These rapidly digestedfuels always cause an overreactionof insulin release and production.Insulin is a molecule which carriesglucose (and protein) moleculesfrom the blood stream into all cells.When blood glucose is high, muchof this excess fuel is carried by in-sulin, into fat cells where the glu-cose is converted into triglycerides(fat molecules). When that happens,the excess level of insulin also dropsthe blood glucose level. The body’sresponse is to then increase the bloodglucose level by creating a state ofhunger. This causes a person to eatmore, and often, in the attempt torapidly do so, by eating more rap-idly digested foods such as moresimple carbohydrates, e.g. a candybar, or a can of soda pop. This pro-cess of spiking the blood glucose

level, followed by a spike of bloodinsulin level, followed by an increaseof body fat and commensurate tum-bling of blood glucose, and then hun-ger, and more eating is an ongoingrepetitive cycle. I had to break thiscycle in my body.

I also eliminated almost all fat in-take. However, it is necessary toconsume some fat each day becausethe body requiresa small amountof essential fattyacids. This isone of the rea-sons behindParrillo’s EveningPrimrose Oil1000™. Withoutintake of essentialfatty acids, bio-logical problemscan occur. Be-cause my dietwas quite ex-treme, I had totake special carein this area.

I was careful totake multi-vita-mins and cal-cium supple-ments every day.Starting onMarch 23, 2000,I dropped mycaloric intake from some unmea-sured very high level down to 2,000calories per day. I knew that mybasal metabolism was somewherenear 3,000 calories per day. I alsoknew that approximately 3,600 calo-ries of energy are stored in one poundof fat. Therefore, if I could take in2,000 calories per day then I wouldburn roughly 1,000 calories per day

from body fat. This would be 7,000calories per week, which would re-sult in the loss of approximately twopounds of body fat per week. Theo-retically, if I consumed zero caloriesper day, I would eliminate 21,000calories per week and the resultwould be loss of six pounds perweek. However, taking in 0 caloriesper day would be foolish. I figuredthe loss of six pounds per weekwasn’t possible. Therefore, Ithought that I would shoot for fivepounds per week. I moved my dailyintake down to 500 carefully cho-sen calories per day. In fact, I didbegin losing six pounds per week.

I began searching for foods thatwere almost pure protein, with some

small amount offat, and verycomplex carbo-h y d r a t e s .Sources of leanprotein becamethe staple of mydiet in foodssuch as fish andskinless chickenbreasts. I wasvery disap-pointed to findthat grocerystores do sellitems like tunafish, and skin-less chickenbreasts, butcomplex carbsare rare.

My diet be-came very lim-ited. I foundTriscuits andshredded wheat

to be good complex carbs. Somevegetables such as broccoli, carrots,celery, and cauliflower, and alsomushrooms are low-cal sources ofcomplex slow absorption carbs, butI was too lazy to bother with them.With this very limited diet, I lookedfor foods outside of the grocerystore by purchasing a number ofmagazines about body building.

November 1999–311 pounds andtime to get serious about weight loss

and muscle gain

5Info-Line: 513-874-3305 PERFORMANCE PRESSJohn Parrillo’s May 2001

In one of those magazines I founda full-page advertisement for Parrillonutrition products including ParrilloProtein Bars™. At that time, I hadnot yet been to the gym, in part be-cause I did not have much glycogenin my muscles and had little energy.This is because, I was purposefullyattempting to keep my body justbarely above the level of starvationwhere the body consumes muscletissue in search of energy needed tomaintain blood glucose levels.

In response to the ad for ParrilloProtein Bars™, I called the 800 num-ber and ordered several cases of theproduct. Since Parrillo Performanceis located in my home town of Cin-cinnati, I drove over to pick up theorder. I alsohoped to meetJohn Parrillo.

John was kindenough to meetwith me and dis-cuss my nutri-tion plans. Bythat time, I hadlost more thanthirty poundsand I showedhim my beforephoto. Johntold me that Ineeded to get tothe gym. I knewhe was correct,but despite myintention to doso, I just did notseem to have theenergy and moti-vation to begin. Ibegan supple-menting my dietwith Parrillo Protein Bars™.

I continued on my diet, but stilldid not get myself to the gym. Byearly July, I had dropped down to201 pounds. At that time, because Ihad been overly extreme with my diet,my lean body mass had fallen from168 pounds to 160. I thought that Ishould seek a personal trainer to helpmake it easier for me to work out.

I called John Parrillo and he toldme to stop by and he would talk withme. When I arrived at his new andexpanded training and nutritional cen-ter, he chastised me for not havingfollowed his earlier advice to getmyself to the gym. I agreed withhim and asked if he could refer meto a good personal trainer. John hadone of his staff members call Pow-erhouse Gym in on the east side ofCincinnati. Head trainer Mike Loos,a Parrillo Certified Personal Trainer,answered the call. Mike scheduleda meeting with and we began a work-out program the following week.

Mike immediately had me raise mycaloric intake to about 2,500 calo-ries per day. My energy level went

through theroof. I foundmyself wantingto work out ev-ery day, but Mikewas only avail-able three to fourtimes per week.I began trainingthe balance of theweek at anothergym acrosstown.

Just beforeThanksgiving in1999, my bodyweight was 311pounds. OnMarch 23, the fol-lowing year, (my41st birthday) mybody weight was283 pounds witha lean body massof 168 pounds.When I began

working out with Mike Loos in earlyJuly, my body weight was 201pounds with a lean body mass of 160pounds. Since then, my waistlinehas gone from 59 inches to 40 inches.By the end of August my weight haddropped to 191 pounds and my leanbody mass went from 160 to 178pounds. That gave me a loss of 92pounds overall with a net increase in

my lean body mass of 10 pounds.This gave me a loss of body fat of102 pounds in 161 days and mywaistline went from 59 inches to 33inches during that period.

I continued working out six daysper week with further increase in mylean body mass. In my first twelveweeks (84 days) of working out, Iadded an incredible 37 pounds to mylean body mass. By early January,2001, the increase in my lean bodymass had brought my body weightto 211 pounds. This is depicted inthe after photo that was taken in earlyJanuary, 2001. Everywhere I go,people stop me and ask me aboutthe transformation that they have seenin me over the last ten months.

As a trial attorney, I go into theHamilton County (Cincinnati) Court-house through the back entrancewhere attorneys and courthouse em-ployees must show an ID badge togain access. After the guard recog-nizes you, he lets you in withoutshowing your ID badge every time.There is a guard there who had letme in more than hundred times with-out showing my ID. He recentlystopped me as I walked through andasked me for my ID. He didn’t rec-ognize my new transformation andrefused to let me pass! I immedi-ately got a new ID badge with a re-vised photo!

I have learned quite a bit aboutnutrition and how to train my bodyduring the last year. This was pos-sible by having the opportunity toshare knowledge and time withMichael Loos and John Parrillo. I amvery fortunate to have found themand to have access to their help andwisdom. I would not have achievedthe results in my body transforma-tion over the last year without theirhelp. My energy level and physical,emotional, social, and financial healthhave been dramatically improved. Ihave become more successful inevery area of my life.

August 2000–191 pounds and areduction in waistline from 59 to 33

inches


This article serves as an intro-duction to an in-depth series onJohn Parrillo’s revolutionary FXStretch™ fascial stretching system.Subsequent detailed ar-ticles will appear in thePerformance Press start-ing next month.

Are you stretching inconjunction with yourweight training? “Whywould I do that?” Youmight ask, after all, if youare like most folks youbarely find time to fit bothweight training and cardioworkouts into your busyschedule. “How am I tofit yet another fitness modeinto my already hecticlifestyle – and whybother?” What possiblebenefit could the inclusionof stretching bestow? Theanswers to these questionsmight amaze and shockyou, particularly if you’veno previous experiencewith John Parrillo’s pat-ented system of stretch-ing. One of the true inno-vators of modern body-building, John has builtmore physique championsthan General Motors produced Cor-vettes last year. Dating back to 1989,Parrillo has used stretching to in-crease muscle size. Yes, you heardus correctly; by using the Parrilloprotocol you stretch in such a wayas to actually increase muscle girth.Concurrently stretching improvesflexibility, speeds up workout recov-

ery and done correctly will radicallyimprove muscular delineation andseparation. And by using specificstretches designed to re-set the Golgi

Tendon reflex trigger point, you canactually become stronger: as a di-rect result of stretching. And we allknow that when you get stronger yousimultaneously increase muscle size.

Does this sound like a lot of over-inflated hype? Hardly, Parrillo Per-formance has been preaching theadvantages of stretching and argu-

ing for its inclusion into the trainingregimen of every serious modernbodybuilder for over a decade. Johndiscovered that by using certain

stretches in conjunctionwith specific weighttraining exercises, themuscular range of motionwould be extended. Amuscle, or group ofmuscles, in possession ofa full ROM is far lesslikely to rip, tear or pullthan a muscle that is stiff,brittle and inflexible.Over time Parrillo-stylestretching will make thestiffest of muscles pliableand injury-resistant.Stretching stimulates andspeeds up the recoveryprocess. How? If leftunattended, toxins andwaste products accumu-late and pool in musclesafter the trauma of a highintensity weight workout.The elongation of the tar-get muscle that occursduring a Parrillo-stylestretch dislodges thesewaste products and dra-matically reduces theonset of ‘next-day-sore-

ness’ syndrome. Intelligent stretch-ing can speed recovery and act asinjury prevention. More importantly,muscle growth can be achieved intwo ways: resetting the Golgi ten-don reflex threshold and the use offascial stretching.

The Golgi tendon reflex is part ofthe human body’s self-protection

Bust Up to the Next Level!!!!!by Marty Gallagher

TM

Super Lat StretchIncrease musclestrength & size


mechanism. When the body sensesthat a muscle is being pushed to thepoint where injury might occur, theGolgi shuts down the muscle’s abil-ity to contract. The Golgi shutdownthreshold is set ridiculously low andby judicious use of applied Parrillo-style stretching, you can raise the GTfiring point. This means that you canpump heavier poundage and squeezeout more reps; and as we all know,more reps and/or heavier poundage

equate to larger muscles. Finally, bystretching vigorously between setsyou can loosen the fascia, the sheath-like casing that defines the outerboundaries of every muscle. Parrillodiscovered that by using intense,ROM-extending stretches, betweensets, the athlete elasticizes the fas-cia sheathing. Once the fascia is loos-ened, muscle tissue can more easilyexpand. John Parrillo recommendsan innovative sequence designed toincorporate all the elements into atightly woven exercise protocol:pump the target muscle, stretch thetarget muscle, and flex the targetmuscle.

This three-part sequence is re-peated every time the athlete does

a set. Repeated over and over,throughout the workout, workoutafter workout, week in week out,the fascia is systematically mademore and more pliable. In additionto having a very specific stretchingprotocol (pump/stretch/flex), Parrillo

Performance has introduced a lineof exercise equipment, FXStretch™, that allows the user to

perform perfect, high-intensity, re-sult-producing stretches. JohnParrillo designed four machines andbetween them they enable the ath-lete to perform every conceivablestretch: Seated Torso-hip Stretchmachine, Pec-shoulder-arm Stretchmachine, Ultra-leg stretch machine,Super Lat Stretch machine. Thesefour state-of-the-art devices, alongwith the precise Parrillo philosophyon stretching, will spark improve-ment regardless your level.

We will explore each of theseseven individual attributes in depthin subsequent issues of the ParrilloPerformance Press. Next monthwe’ll take an in-depth look at howand why Parrillo-inspired stretchingwill actually increase the size of yourmuscles. Want to add an inch toeach arm, two full inches to eachleg and increase your chest mea-surement by three full inches? Staytuned and we’ll show you how todo just that using high intensityweight training and target fasciastretching. See you next month!

The FX Stretch™ machines andParrillo philosophy will provideseven attributes to anyone smartenough to incorporate them intotheir training regimen.• Increased muscle size – add aninch to every muscle group• Increased strength & speed –improve your athleticperformance• Increased muscular separation– add deep cuts to your physique• Increased flexibility – get big,not muscle-bound• Increased recovery – purgewaste products and toxins quicker• Reduced injuries – pliablemuscles are less likely to rip,tear or pull• Accelerated injury recovery –use stretching for rehabilitation

Seated Torso-Hip StretchProduce flexible waist & hips

Pectoral/Shoulder StretchTarget chest muscles for increased size

AdvancedQuadriceps StretchStretch those tight quads


Heart Mini Marathon participantsflocked to the Parrillo booth atthe Cincinnati Heart Mini Mara-thon Expo on March 24, 2001.11,000 participants came downto the expo to pick up racepackets and check out the manyproducts and services that were

...Participates in a“Hearty” Event

offered. Parrillo staff membersAndrew Bello , Marcia Yager ,Todd Rusk and Mary Soller wereon hand to help with nutritionalquestions and introduced partici-pants to Parrillo products. Also,Mike McConnell an avid Parrillofan and talk show host for 700

WLW radio assisted at the booth.Parrillo Performance had such anoverwhelming response that weran out of nutritional bars in thefirst hour of the event. We werevery excited to be a part of thisCincinnati event and look forwardto appearing in your town soon.

Parrillo Performance...

Andrew Bello, Parrillo Sales Representative, andMarcia Yager, Parrillo Sales & Marketing Director

welcome Mike McConnell from 700 WLW to the booth

Working the booth, Mary Soller (aka Iron Girl) hands outdetailed information on Parrillo products

Behind the scenes...Andrew Bello andMary Soller and David D.


On The CoverOn The Cover

Do you rant and rave aboutParrillo Products to your friends?Has your physique changed dueto training and supplementing yourbody the “Parrillo Way”? Haveyou attended a Parrillo TrainingCamp, Certification, or Clinic thatyou can’t stop talking about? Haveyou been motivated by a ParrilloStaff Member? Were you inspiredby a Performance Press article?Or do you have comments/sug-

gestions about our magazine?John Parrillo’s Performance

Press wants to hear from you.Send your letters and photos andshare your experiences with oth-ers!

Here’s the submission guide-lines: Limit stories or letters to 500words or less. We prefer typewrit-ten material. Computer generatedcopy should be in MS Word forWindows only.

Gabriel Hjertsedt (pronouncedYet-Stet) has been on the linkssince the age of 11 and an avid fanof Parrillo since 1997. His favoriteParrillo Bars™ are ChocolateAlmond Coconut and CherryCordial which he orders on amonthly basis along with otherParrillo supplements.

Parrillo Bar™ power helpedGabe win the 1998 BC Open andthe 1999 Tucson Open on the PGATour. He has been playing in the2001 PGA Tour that started inJanuary and plans on attending

numerous tournamentsthroughout the year.

Gabriel is so energized aboutParrillo he wants to share hissecret with all the Pro’s. As a giftto the PGA players he hasrequested Parrillo Energy Bars™to be placed in the club houselocker rooms during some of thePGA tournaments.

Look for Gabriel and his buddiesto “put the energy behind theirdrivers” at these upcoming PGAtournaments:

by Mary Soller

APRILDate Tournament and LocationApril 9-15 WorldCom Classic-The Heritage of Golf

Broadcast TGC & FSN/CBS

April 16-22 Shell Houston Open-TPC atThe WoodlandsBroadcast TGC & FSN/CBS

April 23-29 Greater Greensboro Chrysler ClassicBroadcast TGC & FSN/CBS

MAYDate Tournament and LocationApril 30-May 6 Compaq Classic of New Orleans

Broadcast ESPN/ABC

May 7-13 Verizon Byron Nelson ClassicBroadcast TGC & FSN/CBS

May 14-20 MasterCard ColonialBroadcast TGC & FSN/CBS

May 21-27 Kemper Insurance OpenBroadcast TGC & FSN/CBS

Send Us Your SuccessStories and Photos

Send high quality photos (colorpreferred), 35mm slides, or JPEGor TIFF files in PC (Windows) for-mat. Submitted material cannot bereturned, so we suggest you sendcopies, not originals.

Mail submissions along withyour name, address, and daytimephone number to: The Editor,Parrillo Performance Press,4690K Interstate Dr., Cincinnati,Ohio 45246.


Parrillo PerformersSpotlightingParrillo PerformersParrillo wants to turn the spotlight on you!

This new section of the Performance Press willpresent men and women who had specific goals andachieved weight loss by changing their nutrition andworkout habits. Some transformed into bodybuilderswhile others went on to excelled in athletic activities.

These people not only changed physically but wereinspired mentally and spiritually as well. They carried

with them a piece of the Parrillo Philosophy by supple-menting and training the Parrillo Way.

And that’s why we bestow the title of “ParrilloPerformer” as recognition of their achievements. Infact, this column is dedicated to all those who arewilling to take life one step further and take the ParrilloChallenge to make a change!

Matt Jacobs is a Cincinnati, Ohioattorney and poet. Matt had gainedover 100 pounds in a three-year pe-riod when he responded to a maga-zine ad featuring Parrillo nutritionalproducts. When he found that ParrilloPerformance, Inc. was located in hishometown, he drove out to pick upan order of Parrillo Protein™ bars andended up having a discussion withJohn Parrillo himself.

“It was a conversation thatchanged my life,” said Matt, whobegan an exercise and nutrition rou-tine that resulted in a weight loss from311 pounds to a lean 211.

The proof is in the before and afterphotos on pages 4 and 5 in this issueof the Press. Matt is certainly a fineexample of a Parrillo Performer.

Don DiBartolomeo (who goes bythe apt nickname of “Hollywood”) isan EAS Prime Time Contender. Herecently entered the 4 week SprintChampion Competition 2000 BodyFor Life Program. As evidenced bythis photo, 55-year-old “Hollywood”has always been active and fit.

Don also attended the TrainingCamp with Greg Dillon, hoping tolearn more about becoming a ParrilloCertified Trainer. Don’s future plansinclude winning a Master’s NationalChampionship in Bodybuilding. Wel-come, Don, to the pantheon of ParrilloPerformers.

Greg Dillon has been a martial artscompetitor and instructor for over 30years. At age 43 he placed fourthoverall in the Galaxy Men’s ObstacleCourse 1999 Competition. Greg at-tended our March 30 Training Camp,explaining that he wanted to learnproper technique for weight trainingin order to help him win the AKUMaster Nationals later this year. Con-gratulations, Greg, on joining this firstround of Parrillo Performers.

This month’s ParrilloPerformers


I spent the last 45 days realizingjust how important my wife is to me,and how much time and effort sheputs into taking care of our family,our household, and me. I realizedthis because I spent the last 45 daysdoing everything that she does! At29 weeks pregnant, her waterbroke. Due to risks and possiblecomplications, it was required thatshe not only stay in the hospital, butalso stay in bed until the birth of ourbaby – which could have been upto 11 weeks premature!

It was up to me to make sure thateverything at home was taken careof. In addition to my job (where Iput in an average of 60 hours aweek, not including my own train-

ing) I took care of the house – wentfood shopping, cooked, cleaned,and did the laundry. I took the dogto the groomer (not an easy tasksince our dog weighs 240 poundsand I won’t even discuss how muchcleaning up after him is required!).I took care of our daughters, includ-ing making sure that their homeworkand chores were done. One of ourgirls is a teenager in high school andhad to be driven around for vari-ous school activities! And in be-tween this never-ending cycle ofchores and errands where Istruggled to maintain my sanity, Ihad to visit my wife in the hospitaleveryday where she thought shewas going to go insane from notdoing anything!

At just over 33 weeks, my wifedelivered our son. While I have anew respect for what it takes tokeep a home running smoothly, Ihave to say that I don’t understandall the fuss about having a baby!My wife was in labor for 53 min-utes where she delivered naturally,gave 4 pushes and not only didn’tscream during any of it, she didn’teven break a sweat! I had her backin the gym 5 days later!

------------------------------Even though it seems that in the

last 45 days our biggest problemwas me keeping our home in or-der, it was a very trying time for usand we thank God continually for

the grace shown us, especially dur-ing this time. For my wife’s care andthe care of our baby, God placedus in Monmouth Medical Center,Long Branch, NJ - a hospital thatstaffs only the most skilled and pro-fessional nurses, doctors and spe-cialists in Neonatal Care. Wecouldn’t have been cared for bet-ter!

------------------------------My family and I will be moving

to Cincinnati at the end of April,where I will be running the ParrilloTraining Center, which will be openfull time. I am available for Traininglocally, and for Coaching, Seminars& Fitness Camps locally andthroughout the country. I will beattending bodybuilding conteststhroughout Ohio, Indiana, and Ken-tucky, and going to some nationalones, too. The Parrillo Performancebooth will have the Parrillo line ofproducts, as well as information onthe Parrillo Certification and FitnessCamps, Bodybuilding Clinics,BodyBlast Boot Camp®, Training,Coaching and Seminars. For moreinformation, call 800-344-3404, orvisit the Parrillo web site atwww.parrillo.com or my site atwww.francosantoriello.com.

The Last45 DaysBy Franco Santoriello

The series of articles thatdetail the relationshipbetween John Parrilloand Franco Santoriellowill continue in nextmonth’s issue of thePerformance Press. Thisarticle details how Francospent the last 45 days.Next month’s article willreveal the name of thebodybuilder that Francobeat in the ’84 TeenNationals and details“The 6 Principles Bro-ken Down: Recipe forSuccess.”

The

Par

rillo

/San

torie

llo C

onne

ctio

n

The Last45 Days

May 19–20 Cincinnati OHJune 9–10 Cincinnati OH

nnnnn IncomeThe ability to earn a profitable income doingwhat you love.

nnnnn BusinessAssistance, knowledge and advice from someof the nation’s top earning personal trainers–including personal techniques they use tosucceed.

nnnnn Knowledge & SupportThis comes from the POWER of MASTERtrainers who are already making a substantialliving.

Certification Provides:nnnnn Fast Track Learning for Resultsnnnnn Service, Support and Continuing

Education through Training Camps,Workshops and Clinics

nnnnn Increased Income on Product Sales

Make the Commitment and...Join the elite group of trainers who are makinga real living doing what they love. Thiscertification is like no other, with the everydayassistance to your questions from the world’sforemost authority on personal fitness, JohnParrillo.

Becoming an effective trainer is a process. Theexam is only the beginning. Don’t fool yourselfthinking that a weekend course qualifies youas a successful certified personal trainer.Parrillo Performance has the resources for real-time learning. Do you want to be just certified,or do you want to be certified and effective?

For more information call Marcia Yager 800-344-3404 or 513-874-3305

Parrillo Performance 4690K Interstate Drive Cincinnati, OH 45246

Certification Dates

CERTIFICACERTIFICACERTIFICACERTIFICACERTIFICATION PROGRAMTION PROGRAMTION PROGRAMTION PROGRAMTION PROGRAMFOR TRAINERSFOR TRAINERSFOR TRAINERSFOR TRAINERSFOR TRAINERS

Wanna Blast Up To The Next Level?

Parrillo PerformanceIntensive 2-Day Training Camp!

To sign up, e-mail [email protected]

Guest TrainerFranco Santoriello(francosantoriello.com)

Call 800-344-3404 or 513-874-3305 • or visit www.parrillo.com

Parrillo Performance4690K Interstate Dr.Cincinnati OH 45246

TM

All for only $30000

Limited spots availableLimited spots availableLimited spots availableLimited spots availableLimited spots available-reserve yours now!-reserve yours now!-reserve yours now!-reserve yours now!-reserve yours now!

Available TAvailable TAvailable TAvailable TAvailable Training Camp Dates:raining Camp Dates:raining Camp Dates:raining Camp Dates:raining Camp Dates:May 5–6May 5–6May 5–6May 5–6May 5–6

June 23–24June 23–24June 23–24June 23–24June 23–24August 11–12August 11–12August 11–12August 11–12August 11–12

Are you tough enough?Are you tough enough?Are you tough enough?Are you tough enough?Are you tough enough? Are you serious about improving your physique–and want to simultaneously quadruple your knowledge base? Then take theplunge and attend a 2-day Intensive Training Workshop hosted by the Guruhimself, John Parrillo.

Parrillo’s unique methodology has aided Olympia winners, IFBBprofessionals, and more national level bodybuilders and professionalathletes than you can shake a stick at.

“You have to know what you are doing,” says John Parrillo, “and why youare doing it, before you do it. Otherwise you end up confused and resultswill be diluted. My overview will touch on the basic pillars of the ParrilloPhilosophy of physical renovation: high intensity weight training, scientificdiet and nutrition, high intensity aerobics, fascial stretching and targetedsupplementation.”

Here’s the deal: come to Parrillo Headquarters in Cincinnati and onSaturday get a session supervised by none other than John Parrillo andassisted Franco Santoriello and other Parrillo Personal Trainers.

Franco Santoriello, Master Trainer, along with Marcia Yager, EnduranceTrainer, will conduct a cardio boot camp that will test your heart and lungs.

John Parrillo(instructing

proper technique)


Happy Campers:Bootcamp TrainingParrillo Style!By Marcia Yager

If you think you have seen it all-you must attend our Training Campin Cincinnati, Ohio.

John Parrillo, who answered ev-ery question and demonstratedproper techniques on lifting and fas-cial stretching was once again takenback by the intensity of our partici-pants.

Saturday was packed with infor-

mative instruction and intense lifting,while Sunday brought an equallyexplosive day of hardcore spinningand non-stop boot camp style exer-cises. Thanks to Marcia andFranco, our “survivors” will neverbe the same!

Meet our participants and heartheir remarks about the weekend.

As you can see by their ages,

there wasn’t anyone under 40 totake on the Challenge. Maybe youshould give it some thought and seeif YOU are up for the Challenge.

Special Thanks to Jeff Primm forshowing up to add more spice to theTraining Camp. We look for moreof Jeff in the months to come. Con-gratulations to our newest TrainingCamp Parrillo Performers!

Left to right, front: Jeff Primm, Greg Dillon, John Parrillo, Margaret Carlson.Left to right, rear: Steve Lowe, Mike Bertram, Franco Santoriello, “Hollywood” Don DiBartolomeo

Happy Campers:Bootcamp TrainingParrillo Style!


Margaret CarlsonAge 54. First Training Camp. Self moti-

vated, Parrillo Certified Trainer who trains 3days a week .

Reason: Wanted to test her ability and tosee where she is in her physical conditioning.Never had an opportunity presented in thismanner. Afterthoughts: Thought I hadtrained hard until coming to Parrillo’s Camp. “Iknow I can train at a higher level—I know Ican do it. The belt squats were scary, but I didthem”.

Greg DillonAge 45. Martial Arts competitor and

instructor for over 30 years. Galaxy Men’sObstacle Course Competitior 1999-4thoverall. Reason: Wanted to get the properinformation on technique, reps and sets forweight training. Want to win the AKU MasterNationals this summer. Afterthoughts: “Very

close and personal, impressed with what Isaw and had every question answered”.

Steve LoweAge 41. Martial Arts competitor with 20

years experience. Reason: Heard of JohnParrillo’s reputation from a friend who won acontest by using the Parrillo Nutrition Program.Afterthoughts: Lost 20 lbs by following JohnParrillo’s Program and wanted to try some-thing different in training. “I have learned myweaknesses”, also said, “Endurance- I havenever trained that hard!”

Mike BertramAge 41. Active and fit most of his life. Enjoys

working out. Reason: Heard of John Parrillofrom someone who placed 3rd in Mr. Indianaon a plane. Interested in balance of Mind,Body and Spirit. Afterthoughts: “Keepgetting better with age. Now I can take them

all to the max and literally turn into a streak oflightning and puff out of here”.

Don DiBartolomeo(aka Hollywood)

Age 55. EAS Prime Time and 4 week SprintChampion December 2000-Body For LifeProgram. Always have been very activethroughout his life. Previously worked withParrillo Certified Trainer, Heather Pickens.Reason: Talked with Marcia Yager about be-coming a Certified Trainer and she mentionedthe intensity of the Training Camp . Wants tobecome Master’s National Champion in BodyBuilding. Afterthoughts: “Brought Intensityto a new level. Thought I worked out hardbefore I attended. Shows how you can breakthe barrier mentally.

Here’s what they had to say about it...

Highlights of anintense,challengingweekend...

Jeff Primm spots DonDiBartolomeo during a

bench press

John demonstrates proper grip technique

John Parrillo demonstrating cablecrossovers

Don DiBartolomeo and Margaret Carlson listen intently toJohn Parrillo’s instruction

Mike Bertram, Steve Lowe and Franco Santoriello


No serious bodybuilder, athlete, orexerciser wants to be sidelined bythe cold, flu, or other pesky infec-tion. But it happens – and for vari-ous reasons. One has to do with thepotentially “dark side” of exercise:In certain circumstances, exercisecan suppress your immune system,which is your defense against infec-tions and illness, by altering hormonaland biochemical functions in thebody. Not to worry, though: In mostsituations, exercise does the oppo-

site. It enhances your immune sys-tem.

But what of those cases whereexercise impairs immune defenses?

According to scientific research,these can occur under the followingcircumstances1:

• You’re under mental stress.• You’re undernourished. (Re-

search indicates athletes consumeabout 25 percent fewer calories thanthey need, leading to deficiencies ofmany essential nutrients.) 2

• You exercise in a carbohydrate-depleted state (this increases thecirculation of stress hormones in yourbody, plus harms immune-protectivesubstances in the body).

• You’ve attempted quick weightloss through caloric deprivation.

• You’ve practiced improper hy-giene.

The good news is that you canprotect yourself from infections withimproved nutrition and lifestyle prac-tices. Here’s a look at how:

1. Supplement with extra carbs

Supplementation with carbohy-drate beverages - before, during, andafter exercise - has been shown tostrengthen immune responses. Forexample, it reduces levels of thehormone cortisol in blood. That’sgood, since cortisol suppresses im-

Immuno-NutritionBy John Parrillo

Immuno-Nutrition

Protect yourself from infections with improved nutritionand lifestyle practices. A smart way to start is with the

Parrillo Nutrition Program™

Carbohydrate supplementationwith a product such as our

Pro-Carb™ appears to protectvarious types of immune

cells from weakening


mune response. Carbohydratesupplementation also appears to pro-tect various types of immune cellsfrom weakening.3 If you’re on theParrillo Nutrition Program™ a goodsupplement choice is our ProCarb™Formula, which can be used before,during, and after a workout.

2. Consume whey proteinsupplements

Research showsthat whey proteindiets increase theamount of glu-tathione in body tis-sues. Glutathioneis a peptide (an

amino acid derivative) that is in-volved in strengthening immunity.The elevation of glutathione has been

shown to in-hibit the de-velopment ofseveral typesof tumors, ac-cording to nu-

merous studies.4

Whey protein is found in the fol-lowing prod-ucts Opti-mized WheyP r o t e i n ™ ,Hi-ProteinPowder™,50/50 Plus

Powder™, Parrillo Sports NutritionBars™, Parrillo Protein Bars™, andParrillo Energy Bars™.

3. Beware of the“overtraining myth.”

“Overtraining” refers to poor per-formance in training and competition,and its symptoms include fatigue,frequent illness, disturbed sleep, andmoodiness.5

Overtraining, however, is simply

“underrecovery” or “undereating”— not taking in enough nutrients tofully recover from your workouts.If ample nutrients are not provided,intense workouts won’t do muchgood. But once you get in the habitof making your nutrition as intenseas your training, your workouts willbe much more productive, and you’llsee results much quicker.

Make sure you remain in a calo-rie surplus — that is, eating amplecalories and taking in supplementalnutrients to support your energyneeds throughout the day. Follow ahigh-calorie nutrition program, andyou should have enough energystamina to blast through any work-out, regardless of how long or in-tense it is. You’ll also have enoughrecuperative power to sustain youfrom workout to workout, withoutany compromise of energy or im-mune function.

4. Take antioxidantsAntioxidants are nu-

trients found in foodsand supplements thatprotect the body fromthe onslaught of dis-ease-causing freeradicals. Free radicaldamage has been im-plicated in diseasessuch as cancer andheart disease.

Fortunately, freeradicals aren’t allowedto do their bad deedswithout being policed.They’re apprehendedby the antioxidant nutri-ents, which include vi-tamins A, C, E, beta-carotene, andcertain minerals and enzymes.These nutrients simply donate anelectron to a free radical but with-out changing into a radical itself.This action “neutralizes,” or stopsthe dangerous multiplication of stillmore free radicals.

Supplementing with antioxidantnutrients has been found in researchto help protect the body against age-related diseases. You get vitamins Aand E by eating a diet rich in veg-etables and whole grains. Vitamin A,in particular, is found in yellow andorange foods, such as yams – a body-building staple. Nutritionists feel thatour diets don’t supply all the vitaminE needed for good health. Thus,supplementation of vitamin E is rec-ommended.

By following the Parrillo NutritionProgram™ and supplementing withthe Parrillo Essential Vitamin For-mula™ and the Parrillo Mineral-Electrolyte Formula™ you supplyyour body with the antioxidant vita-mins and minerals it needs for goodhealth.

5. Try arginineArginine is considered a non-es-

sential amino acid, meaning the bodycan synthesize it from proteins and

By supplementing with the ParrilloEssential Vitamin Formula™ and

the Parrillo Mineral-ElectrolyteFormula™ you supply your bodywith the antioxidant vitamins andminerals it needs for good health.

Parrillo Optimized Whey Protein™ helpsin the creation of new muscle tissue


other nutrients. Despite the fact thatarginine is labeled non-essential, ithas a number of important functionsin the body, including the fortifica-tion of the immune system. In stud-ies with animals and humans, argin-ine has been found to improvewound healing and bolster immuneresponses, plus reduce the incidenceof infection following surgery.6,7

Arginine has other duties, as well.It is required to manufacture creat-ine, an important chemical in themuscles that provides the energy forcontractions. In addition, Arginineapparently helps prevent the bodyfrom breaking down protein inmuscles and organs to repair itselfwhen injured. Meat, poultry, and fishare good sources of arginine, as arenumerous supplements, including ourEnhanced GH Formula™ and ourUltimate Amino Formula™.

6. Get in the zinc syncZinc has far-reaching roles in the

body. For example, it helps absorbvitamins; break down carbohy-drates; and regulate the growth anddevelopment of reproductive organs.Zinc is also an important immune-boosting mineral, involved in mak-ing superoxide dismutase (SOD), anantioxidant enzyme that inactivatescertain free radicals. Zinc, however,can be depleted by prolonged, high-intensity exercise if you’re poorlynourished. Because zinc is re-quired for the activity of severalenzymes involved in energy me-tabolism, reductions in zinc con-centrations in muscle may lead tomuscle fatigue.8 The best sourcesof zinc are lean proteins, wholegrains, and mineral supplements.Zinc is one of the minerals found inour Mineral-Electrolyte Formula™.

7. Manage athletic stressHard-training bodybuilders and

athletes can succumb to the im-

mune-weakening effects of stressjust like anyone else. Here are someways to prevent this9:

Vary your training routine to avoidmonotony.

Space your competitions appropri-ately so as to not place undue bur-den on your recovery and immuneresponses.

Practice stress reduction strate-gies such as relaxation if you’re con-tinually stressed out over competi-tion.

Get adequate rest and recovery.Reduce environmental stress by

limiting the time you train in heat,cold, humidity, or polluted air.

Practice good hygiene to limit thetransmission of contagious illnesses.

Get regular medical check-ups ifyou have recurrent infections.

References1.Nieman, D.C. 1997. Exercise

immunology: practical applications.

International Journal of Sports

Medicine 18: S91-S100.

2.Venkatraman, J.T., et al. 2000.

Dietary fats and immune status in

athletes: clinical implications. Medi-

cine and Science in Sports and

Exercise 32: S389-S395.

3.Nieman, D.C. 1999. Nutrition,

exercise, and immune system func-

tion. Clinics in Sports Medicine 18:

537-548.

4.Bounous, G., et al. Whey pro-

teins in cancer prevention. Cancer

Letter 57: 91-94.

5.MacKinnon, L.T. 2000. Special

feature for the Olympics: effects of

exercise on the immune system:

overtraining effects on immunity and

performance in athletes. Immunol-

ogy and Cell Biology 78: 502-509.

6.Barbul, A., et al. 1990. Arginine

enhances wound healing and lym-

phocyte immune responses in hu-

mans. Surgery 108: 331-336.

7.Evoy, D. 1998. Immunonutrition:

the role of arginine. Nutrition 14:

611-617.

8.Cordova, A. 1995. Behaviour of

zinc in physical exercise: a special

references to immunity and fatigue.

Neuroscience and Biobehavorial

Reviews 19: 439-445

9.Gleeson, M. 2000. The scientific

basis of practical strategies to main-

tain the immunocompetence in elite

athletes. Exercise Immunology Re-

view 6: 75-101

Hard-training bodybuilders andathletes can succumb to the

immune-weakening effects ofstress just like anyone else


The wrist complexis very intricate,almost as intricateas the Rotator Cuff.This article willserve to explain thebasic componentsincluding, muscles,tendons, ligamentsand functions.

The wrist joint, as we think of it, isknown as the Radiocarpal Joint.The Radiocarpal Joint consists of thebottom end (distal) of the Radius, theRadioulnar Disk and bones of thehand, (scaphoid, lunate and tri-quetrum). Because an articular diskis located between the Ulna and thetop (proximal) row of carpals, theUlna is not considered part of thisjoint. The articular disk acts as ashock absorber and also acts as afiller between the bottom end (dis-tal) of the Ulna and its adjacent car-pal bones.

The Radiocarpal Joint is a synovialjoint and is classified as a condyloidjoint and a biaxial joint, because itallows motion on two different axes.The motions of the wrist joint areflexion, extension, radial deviationand ulnar deviation. Deviation is sim-

ply bending your hand to one side.For example, moving your wrist to-ward the thumb side, it would beradial deviation, and towards thepinky, it would be called ulnar de-viation. The combination of all fourmotions is called circumduction..

Clinically there is much more tothe wrist than thissimple joint, butthat is beyond thescope of this ar-ticle.

There are basi-cally four liga-ments of the Ra-diocarpal Jointthat provide themajority of thesupport. As aside note, thereare numerousother smaller liga-ments supportingthe wrist and themeaty portion ofthe hand.

The four liga-ments are theRadial Collateral,Ulnar Collateral, Palmar Radiocar-pal and the Dorsal Radiocarpal. Theword ‘collateral’ should tell you thatthey are located on the sides of thewrist, and the word ‘palmar’ and‘dorsal’ should indicate to you thatthese are located on the palm andtop side, respectively.

The Radial Collateral connects abony process (styloid) of the Radiusto two bones on the thumb side of

the hand (scaphoid and trapezium).The Ulnar Collateral Ligament

connects a bony process of the Ulnato two bones of the hand (pisiformand triquetrum) on the pinky side.

The Palmar Radiocarpal ligamentis a thick, tough ligament that limitsthe wrist extension. It is a broad

band that connects the front (ante-rior) surface of the Radius and Ulnato the bones of the hand (scaphoid,lunate, triquetrum) on the palm side.

This particular ligament is moreapt to injury more than its opposite,the Dorsal Radiocarpal, becausemost forces causing injury extend thewrist. When someone falls, theyusually land with an open hand,causing it to be bent backwards.

The WristComplexA Look at the Basic Componentsby Tracy Anderson

The WristComplex

UlnaMedial Epicondyle

LateralEpicondyle

Humerus

Right Hand & ArmAnterior View

(Palm up)

Elbow Joint


The Dorsal Radiocarpal ligamentconnects the back (posterior) sur-face of the Radius to the bones ofthe hand (scaphiod, lunate, tri-quetrum). This ligament limits theamount of flexion at the wrist, andis not as prone to injury as the previ-ous ligament, so it is not as strong.

There are six muscles concerningthe Radiocarpal Joint. The muscleson the front or palm (anterior) sideof the wrist include the Flexor CarpiUlnaris, Flexor Carpi Radialus andPalmaris Longus.

The muscles concerning the backside of the wrist (posterior) includethe Extensor Carpi Radialus Longusand Brevis, and the Extensor CarpiUlnaris Try to visualize where the

muscle are located and their func-tion, instead of trying to rememberit all.

The Flexor Carpi Ulnaris andFlexor Carpi Radialis, both start(originate) from the inside of theupper arm bone (humerus) towardthe bottom. The Ulnaris muscleends (inserts) on the base of thepinky (5th metacarpal and Pisiform),and the Radialis muscle ends (in-

serts) at the base of the second andthird fingers (2nd and 3rd metacar-pals).

Both act in flexing the wrist, butthe Ulnaris helps to bend the wristtowards the thumb side (ulnar de-viation), and the Radialis bends thewrist to the pinky side (radial devia-tion).

The other muscle that acts to flexthe wrist is the Palmaris Longus.This muscle starts (originates) at thesame place as the previous twomuscles (medial epicondyle), but thismuscle attaches (inserts) to the Pal-mar Fascia.

The Palmar Fascia is a very thick,triangular shaped fascia located inthe palm of the hand. Interestingly

this muscle isabsent in about21 percent ofus, either on oneside or both.This muscle israther small, andis only assistivein flexing thewrist.

Now to thethree musclesthat extend thewrist. The Ex-tensor CarpiRadialis Longusmuscle begins(originates) on aridge (supra-condylar) on theupper arm bone(humerus), and

then ends (inserts) at the base of thesecond finger (metacarpal). Thefunction of this muscle is to extendthe wrist, but also helps bend thewrist to the thumb side (ulnar devia-tion).

The Extensor Carpi RadialisBrevis muscle begins (originates) onthe outside, bottom portion (lateralepicondyle) of the upper arm bone(humerus). It then ends (inserts) at

the base of the third finger (metac-arpal). Because of where it ends,this muscle only assists in wrist ex-tension, and has no action on bend-ing the wrist to either side.

The last muscle, Extensor CarpiUlnaris muscle begins (originates) atthe same point as the previousmuscle, but ends (inserts) at the baseof the pinky (5th metacarpal). Thismuscle assists in wrist flexion, butbecause of where it ends, it also as-sists in bending the wrist towards thepinky (ulnar deviation).

Hopefully you have noticed thatall the muscles I have covered crossthe elbow joint. I have come acrossmany people that believe they havehurt their elbow. But after testingthem and asking them about howthey hold a bar or dumbbell duringworkouts, or how they carry things,I usually find that it is a wrist musclethat is injured.

During movements where yourwrist is likely to be bent, either flexedor extended, it is important to main-tain a solid grip, and try keeping yourwrist straight. When your wrist isbent, especially when you haveweight in your hands, there may bea strain on the tendon of one of thesemuscles, and the pain could be feltaround the elbow. The wrist jointwill also be stronger when yousqueeze the object, like a barbell, andless likely to be injured.

Any injury to a tendon will taketime to heal. As you may have readin my previous articles, tendons havea very low blood supply, and takeawhile to heal. If you feel that youmay have injured your elbow or wristmuscles, please consult a physicianor therapist, so somebody experi-enced can help you heal in a timelymanner.

For more information about TracyAnderson, please visit his site atwww.tkalfn.homestead.com.

Pinky

Thumb

Articular disk

Radius

Wrist Joint


Jake used to be in great shape allthe time. He was the type of guy mostbodybuilders were jealous of, be-cause he could wear a tank top andshorts with pride any day out of theyear. His abs were always a clearsix-pack, and when he flexed hisquads, you could have played a tuneon his cross-striations with certainCaribbean musical instruments.Though he hadn’t competed foryears, it wouldn’t have taken morethan a few weeks for Jake to dial intotop condition. The great thing thatmade you admire more than envy himwas the fact that it didn’t come easy.Jake ate a very strict, clean diet 99 %of the time, and he spent nearly asmuch time in the cardio room as withthe weights. He worked hard forthose cuts, and I respected him forit. But something had happened toJake over the past year or so.

Gone were the tank tops, replacedby T-shirts. The shorts gave way topants. Then Operation Cover-up wascomplete as Jake finally wore noth-ing but baggy sweatshirts and pantsto the gym. Had Mr. Lean simplydeveloped a sudden sense of mod-esty? Not bloody likely. We body-builders are about as modest as youraverage porno star. The real clue asto what was really going on was thefact that I hadn’t seen him in thecardio room for months. It was kindof sad. Now I was the only one whowas stealing all the Cosmopolitanmagazines in an effort to unravel themysteries of the female mind. Be-sides that, the weather was warmingup. It had to be uncomfortable forhim to be buried under all those

clothes, judging by the sweat that randown his face in sheets. The bigconfrontation finally happened in thelocker room. I was walk-ing in as Jake was chang-ing out of a sopping wet,sweat-drenched sweatshirtinto a clean T-shirt for theride home. He used toshower at the gym, but ofcourse he had quit doing thatas well. I had never seenhim this smooth, and hadn’teven thought he had the po-tential to look this bad. Jakeactually had the beginning ofa pot belly, and his torsowas as soft and smooth asa marshmallow. We had afriendly rapport, so I didn’tfeel out of line in demand-ing an explanation.

“Holy crap, Jake, whatthe hell happened to you?”Anyone will tell you thatsubtlety is not in my emo-tional repertoire. He didn’tanswer immediately, juststared at the ground.

“Sorry, I didn’t mean tobe cruel, but seriously,what’s going on?”

“I was reading how somestrength coaches are reallyagainst cardio,” he related.“They say it’s the worstthing you can do if you’retrying to gain size andstrength. It’s totally catabolic. Justlook at how skinny long-distance run-ners are. I hadn’t made any gains ina while, so I gave up the cardio.”

“Okay, so you’ve had a few months

to determine if indeed all that is true.What kind of gains have you made?”I could see by the pout on his face

that the answer wasn’t one he wantedto give.

“Well, I’ve gained almost twentypounds, and my lifts have gone up alittle bit,” he said, “but my waist has

Cardio Doesn’t Haveto be CatabolicBy Ron Harris

Cardio Doesn’t Haveto be Catabolic

Cardiovascular exercise builds up your capillary beds,so that your muscles have a

better blood supply


gone from a thirty-two to a thirty-six.” I was going to ask him if he’dhad any body composition done tosee if he had at least gained somemuscle in those twenty pounds, butit was obvious to me that he had not.Pretty much everything that he hadgained was grade-A lard.

“Slow down, Jake, and let’s reallyanalyze this situation. Are you stilleating clean, or do you stop off atKFC on the way home for a family-size bucket of extra crispy?”

“Still eating good,” he mumbled.“Alright, so the only difference is

that now you don’t do cardio.”“Right.”“Because you thought it was hold-

ing back your muscle growth.”“Uh huh.”“I hate to spoil your whole theory,

but I don’t think cardio is counter-productive to getting big and strong.In fact, I think it can actually help.Let me ask you this; how has yourenergy been during your workouts?Do you find yourself getting windedwhen you try to do higher-rep setsor supersets?”

“I really can’t even do them any-more.”

“That’s what I figured. Cardiobuilds your endurance so that you canactually train harder with the weights,like you used to.” It was true. Atone time Jake used to superset setsof 20 reps on the leg extension with50-rep sets on the leg press. Now hewould probably need a few five-minute breaks to do that. Though Ididn’t point it out, the only reason hislifts had gone up was that he wasn’tdoing as many reps anymore and wastaking much longer rests betweensets.

“Cardiovascular exercise also buildsyour capillary beds, so that yourmuscles have a better blood supply.”

“Yeah, but what about it eating upyour muscle, the catabolic part?”

“That’s where your supplementscome in handy. Doing cardio firstthing in the morning before breakfast,like John Parrillo advocates, is the per-fect time to maximize the fat-burningeffects. It can also mean going intoa catabolic state for some people. Weknow now that it makes sense to ei-ther drink a whey protein shake likeParrillo’s Optimum Whey, or takesome branched-chain amino acids,like Parrillo’s Muscle Amino capsules,before your cardio. This will pro-vide your muscles with the amino ac-ids they need so that the body doesn’tstart breaking down your muscles toconvert the amino acids in them toglucose.” I let that sink in, as it wasan awful lot of information to absorb.

“So you mean that if I get some ofthat protein in before cardio, I don’thave to worry about any negative ef-

fects on my gains?”“Absolutely right.”“Damn, I wish you would have told

me that before I got to this point,” hesulked.

“Sorry Jake. I thought you knewwhat you were doing.”

“So did I.”“Look on the bright side. If you

get back on your cardio now, you canbe in shape again before summerstarts. You didn’t give all your tanktops and shorts to Goodwill, did you?Am I going to see some homelessguys walking around in purplespandex?”

“No,” he laughed, “they’re deep inmy closet.”

“ I’m going to warm up. Wannahit a little cardio right now?” Helooked at his watch.

“Yeah, I could do a little.”“Good. I miss having someone

really lean around to give me a goodreason to skip the junk food myself,”I confessed. “And I need someoneto blame when all the Cosmo’s aremissing from the cardio room, too.”

Despite what some people in theindustry are saying, cardio is not det-rimental to size and strength gainsunless your workload is excessive.Endurance athletes perform manyhours of cardio a day because this ishow they train for their particularsport. Bodybuilders can do over anhour of cardio every day with the rightnutritional support and not worryabout any ill impact on their hard-earned muscle. Cardio will keep youlooking lean and mean, and give youthe endurance to take your weighttraining to a higher intensity level.Giving up on cardio will help youmake gains alright – in the form ofugly bodyfat. Keep up your cardio.With either a protein shake orbranched-chain amino acids before-hand, you’ll keep all your muscle too.

Cardio also builds your endurance sothat you can actually train harder

with weights


Not long ago, a Gallup Survey re-vealed that 38 percent of all adultstake vitamin and mineral supple-ments. Of this group, 84 percenttake supplements every day. Thereare many reasons why peoplesupplement, but for the most part,they use supplements as a nutritionalinsurance policy to fill in the gapsagainst potential dietary omissions.That’s a use I support. It’s an ex-cellent idea to take a vitamin/min-eral supplement daily, such asParrillo Essential Vitamin Formulaand Parrillo Mineral-ElectrolyteFormula. These supplements con-tain antioxidants, which defend thebody against harmful substancescalled free radicals.

There are other supplements toconsider, particularly if you’re try-ing to lean out. These include sportsnutrition bars, carbohydrate supple-ments, and protein powder. ParrilloPerformance has numerous prod-ucts in each of these categories.

Two other supplements —Parrillo Advanced Lipotropic For-mula™ and Parrillo CreatineMonohydrate™ — have specialbenefits that may make it easier foryou to shed body fat and stay lean.Another supplement, CapTri®, isan excellent way to add calories toyour diet and thus gain extra energy.

I call all of these supplements“anti-fat supplements” because

they’re designed to work with theParrillo Nutrition Program to ensurethat your body has everything itneeds to burn fat at peak efficiency.None are miracle workers, how-ever. If you’re overweight and theonly change you make in yourlifestyle is to take these supple-ments, nothing will happen. Youhave to make major improvementsin your diet and become more ac-tive by exercising regularly.

Here’s a quick overview of thesesupplements:

PPPPParrillo Barsarrillo Barsarrillo Barsarrillo Barsarrillo Bars

Carbohydrate andCarbohydrate andCarbohydrate andCarbohydrate andCarbohydrate andProtein BeveragesProtein BeveragesProtein BeveragesProtein BeveragesProtein Beverages

These can be used to graduallyincrease your calories, as occasionalmeal replacers, or as post-work-out recovery drinks. The combina-tion of protein and carbohydratesin supplement form can elevate yourmetabolism — and that means agreater fat-burning potential. Sug-gested products: ProCarb™, Hi-

Protein Powder™, 50/50 Plus™,and Optimized Whey Protein™

.Lipotropic SupplementsLipotropic SupplementsLipotropic SupplementsLipotropic SupplementsLipotropic Supplements These contain various nutri-

ents involved in fat mobiliza-tion. Some of the key nutrientsare L-carnitine, chromiumpicolinate, choline, and inosi-tol.

One of the most extensivelystudied sports supplements, L-carnitine is a vitamin-like nu-

trient thatshuttles fatinside cellsto beb u r n e d .Much re-s e a r c hdocuments

Anti-FatSupplementsBy Cliff Sheats, Ph.D., F.R.S.H., Certified Clinical Nutritionist

Anti-FatSupplements

Convenient to pack in a gym bagor purse, Parrillo bars are an

excellent way to gradually increaseyour calories for a metabolic boost.

Parrillo 50-50 Plus™ is a fat-freesource of “clean” nutrients

Parrillo Advanced LipotropicFormula™ contains an excellent

blend of anti-fat nutrients.


that carnitine supplementationboosts oxygen consumption(which is a measure of energyproduction and metabolic rate),increases fat utilization duringexercise, and enhances exer-cise performance.

Chromium picolinate may beinvolved in stimulating leanbody mass in people whostrength train, according to re-search.

The liver requires choline tometabolize certain fats and tomake “acetylcholine,” a sub-stance in the nerves that trig-gers muscle contractions. Lim-ited amounts of choline aremade by the body. Withoutenough choline, fat accumu-lates in the liver and cannot betransported to muscle cells tobe burned. Like choline, inosi-tol also helps the liver metabo-lize fat, and a deficiency canresult in fat build-up in the liver.

Two other lipotropics typi-cally found in these supple-ments include betaine, a sub-stance from which choline isformed; and methionine, anamino acid that, like choline,helps mobilize fat.

Parrillo Advanced LipotropicFormula™ contains an excel-lent blend of these anti-fat nu-trients.

CreatineCreatineCreatineCreatineCreatine This substance is a constitu-

ent of muscles that assists inthe transfer of energy inmuscle cells and in the produc-tion of ATP, a molecular fuelthat powers muscular contrac-

tions. Creatine is found natu-rally in red meat.

Creatine is available as a nu-tritional supplement known ascreatine monohydrate, includ-ing Parrillo Creatine Monohy-drate™. Loading your muscleswith supplemental creatine ac-celerates energy production inmuscle cells. This muscular en-ergy boost helps you work outlonger and harder when youstrength train. The ultimate re-sult is better muscular develop-ment and improved strength. Asyou gain extra muscle and thusincrease your metabolism, youcan ultimately burn more bodyfat. So indirectly, creatine as-sists in losing body fat and gain-ing lean muscle.

CapTCapTCapTCapTCapTri®ri®ri®ri®ri®This product is a source of

MCT (medium chain triglycer-ides), a type fatty acid that isburned so quickly that its calo-ries are turned into body heat.For this reason, MCTs rarely

end up being stored as bodyfat.

Gradually introduce MCT oilinto your diet at the rate of afew teaspoons a day. This

supplement is so rapidly ab-sorbed that it may cause stom-ach cramping if too much istaken at one time or on anempty stomach.

Postscript: Nutritionalsupplements should never re-place a proper diet. We wouldall benefit from a healthier se-lection of foods than from tak-ing more supplements. In fact,many of the nutritional prob-lems that plague us today —including overweight and obe-sity — are not always vitaminand mineral deficiencies; theyare problems related to eatingfoods that are over-processed,high in fat and cholesterol, andlow in fiber. Foods, not supple-ments, should be your majorsource of nutrients.

Parrillo Creatine Monohydrate™ isa “must have “ supplement for

serious weight trainers

CapTri® is is a healthy way tosustain high energy levels during

low-carb dieting


EnduranceProducts ad


Calcium – the most abundant min-eral in your body – is turning out tobe more than a bone builder. Re-searchers have recently discoveredthat it may stimulate fat loss and pre-vent weight gain. Most of the ex-periments have been done with ani-mals, although one study found thatincreasing the dietary calcium ofobese patients resulted in an aver-age loss of nearly 11 pounds in oneyear.1

Why such an impact?Studies indicate that when cal-

cium is in short supply, the bodystarts stockpiling the mineral insidecells. This stimulates an enzyme in-volved in fat storage, possibly re-sulting in increased fat formation.2

Such findings join the already-im-pressive list of calcium’s benefits.In addition to strengthening bonesand teeth, calcium plays an essen-tial role in muscle contraction, nervetransmission, blood coagulation,and the activity of the heart.

This amazing mineral is being re-searched for other health benefits,as well. For example, new studiessuggest that it may help regulateyour blood pressure, improvesymptoms of premenstrual tension,and reduce your risk of colon can-cer.

Dairy products are the bestknown of the calcium-rich foods,with a cup of skim milk supplying

about 290 milligrams. Vegetablesare high in calcium as well, andsome of the best sources are kale,and turnip greens, and broccoli. An-other excellentsource is cannedsalmon withbones.

Unfortunately,our bodiesdon’t absorb allthe calcium weeat from foods.In fact, onlyabout 20 to 30percent is actu-ally taken in.What’s more,we absorb lessas we age.

And, no mat-ter what yourage, you needan ongoing sup-ply of calciumflowing in andout of yourbones to main-tain bonestrength andbone health.

It’s not clearexactly howmuch calciumyou need to prevent weight gain, butthe Dietary Reference Intakes(DRI) are as follows: women, ages

Calcium andFat LossBy Maggie Greenwood-Robinson, Ph.D.

19 to 50, 1000 milligrams; women,ages 51 to 70+, 1200 milligrams;pregnant and lactating women,1000 milligrams; men, ages 19 to

50, 1000 milligrams; men, ages51 to 70+, 1200 milligrams.3

You can obtain these amountsfrom both supplements andfood. A good supplementchoice is the Parrillo Mineral-Electrolyte Formula™.

References1. Zemel, M.B., et al.

2000. Regulation of adipos-ity by dietary cal-cium.” FASEBJournal 14:1132-1138.

2. E d i t o r .2000. Calcium,vitamin D andbody weight.Obesity Medsand ResearchNews 4: 17-19.

3. NationalAcademy of Sci-ences. 2000. Di-etary ReferenceIntakes: recom-mend intakes for

individuals. Food and NutritionBoard: Washington, DC.

Vegetables like broccoli arehigh in calcium. Parrillo

Mineral-Electrolyte™ is agood supplement choice for

additional calcium

Calcium andFat Loss

PRSRT STDU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855Jo

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4690K Interstate DriveCincinnati, Ohio 45246

Once again Parrillo Performance leads the way to “The Next Generation” by offering anextensive 3 day clinic covering the joints and movements of the human body.

Tracy Anderson, exercise specialist and Certified Master Trainer—who specializes in exerciseand teaches human anatomy, kinesiology and physiology—will conduct this clinic at ParrilloHeadquarters in Cincinnati.

The Parrillo Movement Science Clinic is a must for anyone wanting top maximize their training,especially personal fitness trainers who want to better serve their clients .

Cost is $599 for the Comprehensive 3 Day Clinic • 10 Seat MaximumFor More Information Call Marcia Yager at 800-344-3404 or 513-874-3305

Or E-mail Tracy Anderson at [email protected] visit his website at www.tkalfn.homestead.com

Common TCommon TCommon TCommon TCommon TerminologyerminologyerminologyerminologyerminologyLaws of Physics that apply to movementsLaws of Physics that apply to movementsLaws of Physics that apply to movementsLaws of Physics that apply to movementsLaws of Physics that apply to movementsSpecifics of shoulderSpecifics of shoulderSpecifics of shoulderSpecifics of shoulderSpecifics of shoulder, elbow, elbow, elbow, elbow, elbow, hip and knee joints, hip and knee joints, hip and knee joints, hip and knee joints, hip and knee jointsBody planes and axesBody planes and axesBody planes and axesBody planes and axesBody planes and axesInjury Rehabilitation and PreventionInjury Rehabilitation and PreventionInjury Rehabilitation and PreventionInjury Rehabilitation and PreventionInjury Rehabilitation and Prevention

YYYYYou will learn:ou will learn:ou will learn:ou will learn:ou will learn:

PPPPParrillo Parrillo Parrillo Parrillo Parrillo Performance Performance Performance Performance Performance PresentsresentsresentsresentsresentsMovement Science Clinic – June 6,7,8, 2001Movement Science Clinic – June 6,7,8, 2001Movement Science Clinic – June 6,7,8, 2001Movement Science Clinic – June 6,7,8, 2001Movement Science Clinic – June 6,7,8, 2001

october 2000 - parrilloperformance.com · bootcamp training weekend, parrillo style by marcia yager...

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