october 2000 - parrillo performance · october 2000 bob cicherillo, 2000 national physique...

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

Carolyn J. Dean

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.

VISIT OUR WEB SITE AT

WWW.PARRILLO.COM

Features

33333

4 4 4 4 4

Recipe of the MonthChicken Salad from the CapTri® Cookbook

John

Par

rill

o’s

John Parrillo’s

PERFORMANCE PRESS Columns

June 2001

8 8 8 8 8

1212121212 The Hip Joint, Part 1by Tracy Anderson

20 20 20 20 20

On the Cover: Nick Heaney, 26, British Pro Wakeboarder with team Mastercraft from New Castle in Northern England. He andbrother Julz, also a Wakeboarder, say Parrillo supplements and bars peak their performance on the water.

66666

23 23 23 23 23 22 22 22 22 22

44444

FXStretch™Conquering Bodybuilding’s Final Frontierby Duke Newkum

Hey Franco:Welcome to the Chili-Dome!by Iron Vic Steel

The Parrillo Approach to IntensityNot only what you do, but how hard you do itby Marty Gallagher

1010101010

Parrillo Performers for Juneby Carolyn J. Dean, guest columnist1414141414

Pumped Up Supplement StrategyMapping out a personal planby John Parrillo

In Shape for Lifeby Cliff Sheats, PhD, CCN, FRSH

Whey Too Fast?Releaving doubts about whey proteinby Ron Harris

Natural FoodsA key to controlling weightby Maggie Greenwood-Robinson, PhD

27 27 27 27 27

1616161616 Mark Coleman Wins The Pride 13by Marty Gallagher

8 8 8 8 8

1616161616

22 22 22 22 22

PPPPParrillo Rarrillo Rarrillo Rarrillo Rarrillo Recipe of the Month: Chickecipe of the Month: Chickecipe of the Month: Chickecipe of the Month: Chickecipe of the Month: Chicken Saladen Saladen Saladen Saladen Salad650 g. boiled chicken breast (cooled and shredded)100 g. chopped lettuce100 g. chopped celery50 g. minced onion

Place chicken and vegetables in medium bowl. In a smaller bowl, combine mayo and spices. Mix well and pour overchicken and vegetables. Mix again. Scoop chicken salad onto tomato wedges with a small potato on the side. Variation:add 200 g. (1 cup) fresh or thawed frozen peas

Nutritional Value if consumed as one serving:

food amount cals protein fat carb NA Kchicken 650g. 761 152.1g. 12.35g. 0g. 325mg. 210mg.lettuce 100 g. 13 .9 .1 2.9 9 175celery 100 g. 17 .2 4.3 5.2 126 341onion 50 g. 19 .75 0 4.35 5 79CapTri® mayo 1 cup 1260 5.1 0 .36 69 65

One Serving Total: 2070 158.05g. 16.75g. 12.81 g. 534mg. 2761mg.

If divided into:Two Servings, Total: 1035 79.02 8.37 6.40 267 1380.50Three Servings, Total: 690 52.68 5.58 4.27 178 920.33Four Servings, Total: 517.5 39.51 4.18 3.20 133.5 690.25

1 cup CapTri® mayo (pg. 80)1 clove garlic minced OR 1/2 tsp. garlic powder1/4 tsp. ginger1/2 tsp. onion powder pepper to taste

We’re publishing a new, delicious

recipe from Mama Parrillo’s

CapTri® Cookbook every month in

the Performance Press. These

recipes will add excitement and

spice to strict, sometimes bland

nutritional programs and diets.

Healthy eating is always a tasty

pleasure. So we’re inviting readers

to create and submit your own

recipes for publication in the Press.

As a guideline, you might follow the

example of this month’s recipe. Just

type it up and send it to: Recipe

Editor, John Parrillo’s Perfor-

mance Press, 4690K Interstate

Drive, Cincinnati, Ohio 45246.

And check future issues for your

own recipe in print!

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

Are you aware that by sys-tematically stretching for a mere 10-seconds in between weight train-ing sets you can add a full inch toeach arm, two inches to each thighand three to your chest circumfer-ence? No, we’re not hallucinating;to the contrary, top professionalbodybuilders are using a patentedParrillo approach to stretching inorder to bust through to the nextlevel of physical development. Theplain fact is that stretching may bebodybuilding’s final tactical trainingfrontier. Among top bodybuildersthere already exists an informalconsensus on the optimal way toweight train (high intensity), eat(high protein/low fat) and performcardio (5-6 times weekly, twice aday prior to a competition). Therealso exists a consensus philosophyon nutritional supplementation (take

a broad spectrum of supplementsthroughout the day). In our infor-mation age, state of the art trainingknowledge is widely available. Theplaying field may be level but ev-eryone is still on the lookout for anedge.

Fascia stretching is the newestand most effective training tacticto come along since cardio foundits way into mainstream bodybuild-ing. This question always loomseternal: what will be the nextprogress-stimulating supplement ormode of training? Creatine Mono-hydrate would likely be called themajor supplementation innovationof the past decade and the wide-spread inclusion of cardio into body-building would be the number onechoice as the major training inno-vation of the 1990’s. Not much ofanything else notable has occurred

since, if you leave aside the quasi-legal andro and ephedrine productsthat are always one step away froman all-out FDA ban. A quiet revo-lution has been occurring at ParrilloPerformance as serious stretchingis being added to the arsenal oftraining tactics used by elite body-builders. And why not? Once youexamine the potential benefits andbecome aware that the inclusion ofstretching requires no additionaltime commitment, then the realquestion is not why, rather why not?

Take Me to theNext Level

Way back in the 80’s, JohnParrillo postulated the idea thatstretching - a particular type ofstretching - fascia stretching,would result in increased muscle

FxStretch™

ConqueringBodybuilding’s

Final FrontierWant to put an inch on every muscle group?Want to put an inch on every muscle group?Want to put an inch on every muscle group?Want to put an inch on every muscle group?Want to put an inch on every muscle group?Start stretching Parrillo-style!Start stretching Parrillo-style!Start stretching Parrillo-style!Start stretching Parrillo-style!Start stretching Parrillo-style!By Duke Newkum

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

size, strength and flexibility. Gainscould be had for bodybuilders ofevery type, size, gender, age or de-gree of fitness. One of the few truebodybuilding innovators, JohnParrillo codified the potential ben-efits of stretching a muscle intenselyand seriously. By continually seek-ing to extend the range-of-motion(ROM) muscles would benefit in amultitude of ways.John devised a sys-tem, one that com-bined weight trainingwith stretching andflexing of a muscle.A three-stage proce-dure was institutedand when done dili-gently and properlymuscle size increasedsignificantly. Parrillo’sparticular stretchingphilosophy revolvedaround the manipula-tion of the fascia, thesheath-like mem-brane that surroundsand defines the outerboundary of each sur-face muscle. Parrillopostulated that hecould elasticize,loosen and make thefascia pliable by usinga specific three-partprocedure. By doingso muscle tissuecould expand fareasier.

The 3 PartProcedure

Pumping up amuscle expands thefascia to its currentlimit. The target fas-cia stretch is done onthe pumped musclesand forcibly elongatesthe tight and com-

pacted muscle fiber. This intensestretch is held for ten full seconds,an eternity when you are butting upagainst the ROM pain barrier. Af-ter the fascia stretch is complete,the final step calls for the body-builder to flex the target muscle ashard as possible, which sends bloodcascading into the newly loosenedfascia. Fascia is a membrane; a

sausage-like casing that surroundsand defines the outer boundary ofevery surface muscle. In order toloosen the fascia the stretch needsto be intense, taken right up to (andpast) the pain barrier. In order tobe effective, a stretch needs to belimit extending. Parrillo constructedan entire stretching system, a meth-odology for stretching. His ap-

proach used a veryspecific exercise pro-tocol and requires dis-cipline, consistencyand a fairly high tol-erance for pain. Hisstretches are carefullyselected to targetstretch any specificmuscle that is beingweight trained inpoint/counterpointstyle. After thepumped muscle isstretched and elon-gated, the athleteflexes the targetmuscle repeatedly.This procedure isthen repeated everyworkout for the tar-geted muscle.

What’s theScience?

Target fasciastretching forciblyelongates contractedand compactedmuscle fibers andpulls them apart. Thispromotes stretchingas regenerative bloodgushes into the area.When that muscle isthen flexed it canmore readily expandinto newly liberatedfascia territory. Thisparticular Parrillo pro-

More than 600 muscles clothethe human skeleton. Each has its own name andfunction, often specified within the name. Invigorous physical activity virtually every muscle inthe body comes into play. Isolating a specificgroup of those muscles for targeted stretching isthe key to the FX Stretch™ system.

For instance, here’s how it works for some ofthe muscle groups affected by the Seated TorsoStretch apparatus. (The other 3 pieces of FXStretch™ equipment will be discussed in futurearticles.)

The Seated Torso Stretch affects musclesassociated with 1) lateral bending, 2) trunkextension, and 3) flexion. The most medial of thisgroup is the spinalis, primarily attached to thecervical and thoracic vertebrae. Located at themidline, these muscles are prime movers intrunk extension.

The inerspinales and the intertransversariimuscles attach throughout most of the vertebralcolumn and have a vertical line of pull. They areeffective at lateral bending.

The Seated Torso Stretch machine allows theuser to correctly stabilize the lower extremities,while applying torque to effectively lengthen andincrease the flexibility and growth of these afore-mentioned muscles. As a by-product, the flexibil-ity of trunk flexion (bending down at the waist)is increased as well.

--Tracy Anderson


cedure produces radical results, re-gardless your level of physical de-velopment. If you are stagnant andstymied in your training a dose offascia stretching will rocket you upto the next level faster than you cansay ‘Jack Sprat’. The great thingabout Parrillo fascia stretching is thatresults occur on different levels.Short-term benefits are obtainedimmediately as the bodybuilder isable to extend the range-of-motionin any movement by the end of thefirst session. When ten seconds ofstretching is repeated after every set,over and over as the workout un-folds, by session end you could havefifteen stretches under your belt.After fifteen consecutive stretches,any muscle will have a greater ROMthen it had at the commencement ofthe session. As the ROM increasesfor the pumped muscle, the fasciais forced to loosen. In no time at all,and with intense, prolonged repeatedstretching, fascia loosens andmuscles expand.

Need a Genetic Equalizer? Once John had the system, he be-

gan to make corrections as he gath-ered empirical data from the train-ees under his direct supervision pre-paring for major bodybuilding com-petitions. Formalized fascia stretch-ing has been in the Parrillo lexiconnow for well over a decade, and tosay that John has evolved the pro-cess and fine-tuned the individualcomponent parts would be a mas-sive understatement. Last year hebrought to fruition a decades worthof experience when he unveiled theFxStretch™ line of equipment, theworld’s first equipment line dedicatedsolely to building muscle through thescientific application of targetstretching. His four revolutionarystretching devices are named in self-explanatory fashion as shown on this

page.

How would youlike to growlarger in everysingle body part?Plus, becomestronger, helpspeed up the re-covery processand simulta-neously makeyourself more

flexible and injury resistant? Allthese incredible benefits can be ob-tained by including fascial stretch-ing in each weight workout.

Next month we’ll discuss howstretching can take you to the nextlevel with the applied use of the fourFxStretch™ devices. We’ll alsoshow you how to increase your rawstrength and improve your athletic

performance through the use of ap-plied fascia stretching. If you areinterested in learning more about theParrillo Genetic EqualizerFxStretch™ Series, contact Parrilloheadquarters and talk with one ofour staff. 1-800-344-3404.

Seated TSeated TSeated TSeated TSeated Torsoorsoorsoorsoorso-hip stretch-hip stretch-hip stretch-hip stretch-hip stretch

AdvancedAdvancedAdvancedAdvancedAdvancedQuadricepsQuadricepsQuadricepsQuadricepsQuadricepsstretchstretchstretchstretchstretch

Super lat stretchSuper lat stretchSuper lat stretchSuper lat stretchSuper lat stretch

PPPPPec/shoulderec/shoulderec/shoulderec/shoulderec/shoulderstretchstretchstretchstretchstretch


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 ... $40.00Max Endurance Formula™

......................................................................................... Nutrients for Hard Training ................ 150 Capsules ....... $30.00Enhanced GH Formula™

............................................................................................... Nutrients for Endocrine Function ....... 150 Capsules ....... $36.00Advanced Lipotropic Formula™

.......................................................................... Nutrients for Fat Metabolism .............. 150 Capsules ....... $28.00Liver-Amino Formula™

.................................................................................................... Power Packed Protein with Heme Iron 500 Tablets ........... $34.00Mineral-Electrolyte Formula™

.............................................................................. Nutrients for Electrolyte Balance ....... 150 Tablets ........... $12.00Muscle Amino Formula™ .............................................................................................. Nutrients for Muscle Growth ............... 150 Capsules ....... $32.00Ultimate Amino Formula™

.......................................................................................... Nutrients for Hard Dieting .................. 150 Capsules ....... $34.00Essential Vitamin Formula™

..................................................................................... Nutrients for Vitality ............................ 150 Tablets ........... $16.00Creatine Monohydrate Formula™

..................................................................... Boosts Muscular Energy Stores .......... 300 Grams ............ $29.00Evening Primrose Oil 1000™

................................................................................... Essential Fatty Acids ........................... 90 Gelcaps ...........$24.95Vanilla Pro-Carb Powder™

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

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

........................................................................... Outstanding Functional Protein ........ 32 Ounces ............. $36.00Chocolate Malt Flavor Optimized Whey Protein™

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

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

................................. High Biological-Value Protein ........... 28 Ounces ............. $39.95Chocolate 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.


Cincinnati just might be ready for Franco Santoriello.At first, when John Parrillo told me Franco was mov-

ing to Chili-town, I said, “no way! – That little townisn’t big enough for both you and Franco!” After all,Mr. Santoriello has the deserved reputation as the hardestworkingman in the muscle business and it seemed tome that his take-no-prisoner training mentality mightbetter be suited to say New York, Boston or Chicago.Somewhere he could find an inexhaustible supply ofmonster training partners on account of Franco goesthrough training partners like David Lee Roth used togo through groupies. I didn’t think the combined malepopulation of Cincinnati was sufficient to supply the Ital-ian Stallion with enough guys who could stand the paceand pain and still have the gas to administer a decenthandoff for his 450-pound rep bench presses.

Then, after some serious reflection, I had a changeof heart. What changed my mind? It was a phone callto my old pal, Dr. Hunter S. Thompson at the Owl Ranchin Woody Creek, Colorado.

Doc reminded me that Cincinnati once elected JerrySpringer as mayor. Cincinnati, contrary to my simple-minded assessment (Doc insisted) was most certainly

a “Gonzo city of the first order.”I remembered Mike Ferguson’s house of pain; a hard-

core gym nestled lightly in a grimy blue-collar factorydistrict just north of Cincy. A light bulb went off overmy thick head. Now I saw the brilliance of Parrillo’splan: Franco training at Ferguson’s muscle trauma fac-tory was inspired: a marriage made in heaven – or per-haps hell. The combination promised to provide the per-fect petri dish for producing the latest physical phe-nomena to emerge from Parrillo Central: the 2001 ver-sion of Franco Santoriello.

Franco was a bodybuilding boy wonder who cut hisbaby teeth on Parrillo philosophies and tactics way backin early 1980’s. After establishing himself as the pre-mier up and coming bodybuilder of the era, Franco gota little distracted. Fast-forward to the summer of 2000and watch as Franco, now 38, kicks ass in the profes-sional bodybuilding ranks. The boy wonder had meta-morphosed into seasoned statesman, which is just shyof incredible. You need to understand how little time hehad invested in his Ulysses-like comeback: with lessthan four months hard-core training under his belt Francowon the most prestigious amateur bodybuilding title in

Hide the children and the oldHide the children and the oldHide the children and the oldHide the children and the oldHide the children and the oldpeople. Franco Santoriello ispeople. Franco Santoriello ispeople. Franco Santoriello ispeople. Franco Santoriello ispeople. Franco Santoriello is

moving to Cincinnati on a mission.moving to Cincinnati on a mission.moving to Cincinnati on a mission.moving to Cincinnati on a mission.moving to Cincinnati on a mission.

Hey Franco!Welcome

to theChili-dome!

Hey Franco!Welcome

to theChili-dome!

By Iron Vic Steel


the country. Despite an 18-year gap between competi-tions Franco spanked the best young bodybuilders inthe country with relative ease and picked up right wherehe left off two decades ago. The possibilities boggledthe mind.

The question in every knowledgeable onlookers brainwas this; what could this guy do given with a solid yearof training under the direct supervision of his originalIron Guru? It was scary to contemplate and Francodecided that this was one of life’s unique opportunitiesand that if he didn’t pull the trigger he’d be kicking him-self in the ass for the rest of hislife, tortured by all the ‘what ifs’and ‘if only’.

So he pulled the trigger. Francois ready to rock; he wants to off-load the Ryder moving van andthen burn rubber over to BigMike’s gym and commence im-mediate bar-bending workoutsunder the “burn the village, kill theprisoners” no-holds-barred tute-lage of John Parrillo. It’s enoughto bring a tear to the eye of anyself-respecting lead-head.Franco is Gonzo personified; henaturally pushes the lip of the en-velope in every direction in what-ever pursuit he pursues. It comesnatural to him; he’s got that typeof personality that makes it amaz-ingly easy for him to regularlyventure where sane men fear totread. Santoriello has a pain tolerance that staggers theimagination. He goes so deep so often into the painzone on such a routine basis that training-related ago-nies that would send other bodybuilders to the hospitaljust make Franco yawn. His savage training style wasthought to have died-out back in the Paleolithic era, but,like some defrosted glacier-frozen mammoth, Franco isback with a vengeance and looking to make the great-est improvement of his life.

Franco, late of New Jersey, is relocating to Cincin-nati, Ohio. He is on a mission: to maximize his awe-some genetic potential once and for all. Which is badnews for the competition. Best of all, he plans to do itunder the watchful eye the Master Muscle Blaster, JohnParrillo. This tells you something about Franco’s de-gree of commitment; John Parrillo has a reputation asthe most demanding trainer in the game and Franco hasthe reputation as the hardest trainer in the game.

Both men are retro men and Franco grew up on

Parrillo-style ‘all-out all the time’ training tactics. Hecannot wait to get under the direct tutelage of Parrillo,or ‘Pops’, as Franco calls John. His move to the townthat made 4-way chili famous is part of a master plan.Franco intends to bust up to the next level of physicaldevelopment. What better, faster way to improve thanto train under the all-seeing auspices of John Parrillo,the Obe Wan Kenobi of bodybuilding trainers.

Franco’s work ethic is unequaled. The amount ofpure horsepower he can generate is unbelievablewhether weight training or cardio. His “Sarge” boot-

camp style cardio program is thelast word in aerobic intensity andin his weight sessions he liftsmore total tonnage then a NYCskyscraper crane does lifting gird-ers in an eight-hour workday.

All the elements are settling intoplace for a spontaneous combus-tion of the first magnitude. Staytuned and watch as FrancoSantoriello blasts up to the nextlevel of physical development -way past all previous preconcep-tions. The question is this: howdeep into the woodshed willFranco and John go and when willthey unveil the new and improvedmodel? “No comment.” was thecryptic response from Mr.Santoriello.

We’ll keep you posted.

As Master Trainer, Franco will be incharge of Parrillo Performance

Headquarter’s expansive TrainingFacility, and of the weekend Training

Camps

NEXT MONTHNEXT MONTHNEXT MONTHNEXT MONTHNEXT MONTHWant to play tag with the big boys?

They play rough and hit hard. We’ll pro-vide you with a blow-by-blow account ofan actual Franco weight session doneunder the watchful eye of John Parrillo: ev-ery set, rep, stretch and flex will be docu-mented and we’ll even tell you when thescreaming commences and how long itlasts. Warning: this will not be for the faintof heart and anyone with small childrenmight want to shield their eyes.


I once witnessed John Parrillo puta couple of very good bodybuildersthrough a leg workout at the gym outback of the warehouse in the oldParrillo Headquarters on KennedyStreet. These were intelligent, seri-ous guys who had excellent physiquesand did quite well in state-level con-tests. Like the rest of us, they wantedto take it up to the next level andasked John to put them through aworkout. Perhaps the reason theywere stagnated, they reasoned,was that they were not usingthe requisite intensity. Johnagreed to work with themand the two men arrivedbright-eyed and eager,looking forward theirhands-on sessionwith the Wizard.Two hours laterthey laysprawled onthe pave-ment outback ofthe warehouse, shaking and quiver-ing like they’d just been electrocuted.Past fatigue, they lay stupefied, chestsheaving, legs on fire. The taller ofthe two suddenly sat up and a look ofpure panic spread across his face,flushed and bright crimson.

“I think I’m gonna puke!”And puke he did, right down the

front of his sweat drenched tank top.“Oh man! Don’t get sick on your-

self!” Parrillo said as he and Big Mikelooked on from the doorway. Our sickfriend rolled over on all four and lostthe rest of his roast chicken breast,brown rice and baby carrot lunch onthe curb next to the Dixie Dumpster.His partner, sickly pale with clammyskin, verged on slipping into a coma.He missed the whole regurgitationdrama, too worried about his own

agonies to care about his puking part-ner. He lay on his back staring at theblue sky. His thighs were on fire,flushed with blood and inflated likeblimps, his legs were pumped to thebursting point, even now, 10-minutesafter the last set, a 100-rep set of beltsquats. It was, he reckoned the hard-est and most demanding exercisehe’d ever experienced in his entire life.

But we’re getting ahead of our-selves … let’s go back and begin atthe beginning.

Things started off normal enough.They commenced their workout withregular squats and these went wellwith each man working up to a tough,top set of eight reps. They thoughtthey were done but John casually sug-gested that they do a final high repsquat set.

“How many John, 15? 20-reps?”Asked the tall one.

“No, I’m thinking more like 50reps.”

Both men needed help completingreps 40 through 50. Exhausted, theyboth lay down to rest their legs andcatch their breath. They huffed likesteam locomotives going up a steepgrade. It wasn’t too long before Johnroused them.

“Okay, enough rest. How aboutsome leg extensions – let’s hit it!”

And hit it they did. Afterworking up to an all-out set of

10 reps, John stepped in andadministered some addi-

tional forced reps. After ashort rest, Parrillo as-

sisted each in perform-ing a final 50-rep set

of leg extensions,complete with

forced reps andnegatives. The

screams werebloodcurdling

and I wondered if any of our corpo-rate neighbors might call the cops as-suming a mass murderer was tortur-ing two men to death at the ParrilloHeadquarters. John insisted eachbodybuilder use one of his patentedFxStretch™ machines for thighstretches between each set of leg ex-tensions. Their pumped thighs wereforcibly elongated by the stretch, forc-ing muscle growth and infusing flex-ibility at the same time. John insistedthat the extremity of the stretch beextended on each successive set,taken right on past the point of pain.Onto leg presses and each man againworked up to a top set of 10-reps withthe last two being forced reps. Thetall fellow needed a hand to get upout of the leg press seat.

“Okay, one final set of 50-reps

THE PTHE PTHE PTHE PTHE PARRILLARRILLARRILLARRILLARRILLO APPROO APPROO APPROO APPROO APPROAAAAACH TCH TCH TCH TCH TO O O O O INTENSITYINTENSITYINTENSITYINTENSITYINTENSITY“It’s not only what you do, it’s also how hard you do it!”by Marty Gallagher


and we’re done with leg presses.”John said.

The two bodybuilders looked ateach other in disbelief.

“You first!” Said the tall one to hispartner.

“No, no . . . after you. You’ve ledin every exercise up to this point soyou can lead in this one also.” Re-sponded the short man to end the dis-cussion.

Each pushed with all his might butby the end of the set and Parrillo andhis burly assistants had to give eachman rep after agonizing forced rep inorder to get to the 50-rep target. Bothhad to be lifted from the leg press seatand each needed fully ten minutes inorder to recover.

John roused them as their breath-ing returned to normal.

“There’s good news and bad news,”Parrillo said, “The good news is thatyou only have one more set and we’redone for the day!”

Both men perked up considerably.“What’s the bad news?” The tall oneasked.

“The final set is a single set of beltsquats – 100 reps.”

The two began to protest like they’dbeen wrongly convicted of a heinouscrime when John held up his handsignifying silence.

“You said you wanted to comedown here and experience the typeweight training that I used to build awhole fleet of champion bodybuild-ers; you said you wanted to experi-ence a type of lifting that could bustyou up to the next level; you said youwanted to be made privy to how thechamps train – well this is exactly thetype of training that separates thechampion bodybuilders from the av-erage bodybuilders.”

Both men looked at each other andone actually smiled. “Lay it on usJohn.”

“All right let’s head over to the beltsquat machine.”

The duo wobbled as they walkedover to a medieval looking contrap-tion that consisted of a platform madeof shiny steel and diamond plate. It

had a pole that housed a vertical handlethat the bodybuilder’s were instructedto hold as they stood up and downwearing a belt that had a bunch ofplates strapped to it. John and hisbeefy pals crowded round the firstbodybuilder and hooked him up. Hecommenced pumping out reps andstarted struggling at rep 20. John andthe boys switched spotters every 20reps. They began administeringforced rep after forced rep. Barelyhelping him at first, by rep 40 ourbodybuilder had hit the wall and theweight had to be lifted in order forhim to stand up. By rep 60 the train-ing partners were lifting the weight

and the lifter, his legs were so shotthat he could not stand up under hisown power. He was instructed to re-sist the weight down but not allowedto quit. Afraid that he was going topee himself and semi-delirious, heyelled with joy when he heard Johnsay those sweet words,

“100 reps! Okay, that’s it! Watchhe doesn’t collapse and crack his headopen.”

They helped him get unhooked andhis legs buckled. They caught him ashe collapsed and helped him walk outback of the warehouse where he laydown in the cool grass on his back.They strapped his pal into the pain

machine like it was the electric chaironly there would be no last minutereprieve from the Governor on thisride. He looked as if he was ready tocry as they strapped him in,

“Don’t worry, you’ll live . . .” Bryanwhispered to the tall one as they madethe final belt and strap adjustments.The tall bodybuilder began to rep; itwas, for him, a ‘day that will live ininfamy’. Seven minutes later thedouble-wide rear exit doors flew openand the Parrillo crew carried out asemi-conscious bodybuilder, heavingand puffing so hard it appeared hemight cough up a lung. All of a sud-den, the tall one felt nauseous and satup fast. He felt bile rising in his throatand just managed to say . . .

“I feel like I’m gonna puke!”

After the dynamic duo had recov-ered sufficiently (and changed intoclean gear), they sat down with Johnand talked about what they hadlearned.

“The lesson centers around theconcept of ‘intensity’. How muchwillpower can you bring to bear?”John said, “How much pain can youstand? How bad do you want to im-prove? How hard are you willing towork in order to achieve it?”

“We really thought that we trainedhard,” the tall one offered, “but nowwe know firsthand what really hardwork is all about!”

John smiled and said, “Well nowyou know just how much effort isneeded to trigger growth.”

The dynamic duo smiled in a wayonly Parrillo insiders, one’s who’vebeen through the hell-on-earth of aParrillo-directed high intensity work-out can understand. The Parrillo ap-proach to weight training is a skillfulblending of different rep ranges. Amelding of low, moderate and highreps all designed to stimulate the maxi-mum number of muscle fibers.

The Parrillo philosophy is simple:take it to the max.

How about you Gilligan - are youtraining as hard as possible?

“You said you wantedto come down here andexperience the typeweight training that Iused to build a wholefleet of champion body-builders; you said youwanted to experience atype of lifting that couldbust you up to the nextlevel; you said youwanted to be made privyto how the champs train– well this is exactly thetype of training thatseparates the championbodybuilders from theaverage bodybuilders.”


This article will focus on the ante-rior portion of the hip joint, and nextmonth will continue with the poste-rior portion. Each article will con-tain some injury and recovery infor-mation, and applications of exercise.

The hip joint is the uppermost jointof the lower extremity. Like theshoulder joint, the hip joint is a triaxialjoint, allowing movement in all threeplanes. This joint is very importantduring weight bearing and walkingactivities. Unlike the shoulder joint,the hip is a more stable joint, but itdoes sacrifice some range of mo-tion, for this stability. This joint issusceptible to injury during falls, es-pecially in the elderly, who may havemore brittle bones.

The hip joint is a ball and socketjoint, with the rounded convex femo-ral head articulating with the ac-etabulum of the hip bone. The jointconsists of the femur, os coxae (hipbone), joint capsule and its corre-sponding ligaments, tendons andmuscles. This article will serve toprovide a general overview of thejoint, leaving out some of the smallermuscles and other structures.

Since this joint is a triaxial joint, itallows motion in all three planes, thesagittal, frontal, and transverse.Flexion, extension and hyperexten-sion are all performed in the sagittalplane, with about 120 degrees offlexion, and 15 degrees of hyperex-tension. Extension of the hip occurswhen the joint returns to anatomicalposition after being flexed. Anatomi-

cal position for the legs is basicallya standing position. Adduction andabduction occur in the frontal planewith about 45 degrees of abductionand about 25 degrees of adductionpast the anatomical stance. Inter-nal and external rotation occur in thetransverse plane and about 45 de-grees of both motions are possible.

While stretching legs during yourworkouts, observe these ranges ofmotion, then you will be able to tellif your joint capsule and muscles arelimber enough to continue without in-jury. If you are recovering from aninjury, these ranges can provide agoal to work toward. The hip jointis very important in every day lifeactivities, and as with any joint, thisjoint should be taken care of to en-sure continued pursuit of your fitnessgoals.

Like all synovial joints the hip jointhas a fibrous joint capsule, and threeligaments that reinforce it. The threeligaments are the iliofemoral, pubo-femoral and ischiofemoral. Thesethree ligaments help keep the headof the femur joined with the hipbone. They also limit motion in agiven direction, with each ligamenthaving its own assignment. Thereare many other ligaments associatedwith the hip joint, but for the pur-pose of this article, we will forgofurther discussion of them.

Like the shoulder joint, the hip jointhas many muscles that act as eitherstabilizers, assisting, neutralizers orprime movers. Again to stay within

the scope of this article, I will onlydiscuss some of the larger muscles.The muscles to be discussed are theiliopsoas, rectus femoris, sartorius,pectineus, the three adductormuscles, gracilis, gluteus maximus,deep rotator muscles (collectively),the three hamstring muscles, gluteusmedius and minimus and the tensorfascia latae muscle.The iliopsoasmuscle begins from the iliac fossaand portion of the lower back. Thenit inserts onto the lesser trochanterof the femur. It function is to flexthe hip. Remember that flexionmeans to decrease the angle of thejoint. Flexion of the hip is done dur-ing movements such as the squat,leg press, lunges, running and mostany other activity that requires yourknee to be in front of you. Thismuscle also contributes to trunk flex-ion when the femur (upper leg) isstabilized.

The rectus femoris muscle origi-nates (starts) from the front portionof the inferior side of the hip bone,and then crosses the knee to insertonto the tibial tuberosity. This muscleis one of the quadricep muscles, andit also is a prime mover during kneeextension. The rectus femoris alsois a prime mover during hip flexion,and since this article is about the hipjoint, I will save the knee discussionfor a coming article.

The sartorius muscle originatesfrom the front portion of the supe-rior side of the hip bone, and insertsonto the upper inside of the tibia.

The Hip JointPart One of Two ArticlesBy Tracy Anderson

The Hip Joint


This muscle is the longest muscle ofthe body, and is not a prime moverduring motion in the three planes.Its function allows a combina-tion of hip flexion, abductionand external rotation.This muscle is most ef-ficient during move-ment of all three, suchas crossing your legs.This muscle is veryimportant to footballand soccer players, whomay twist their leg andapply power for move-ment at the same time.

The pectineus muscle is asmall muscle and allows hip flex-ion and adduction. It originates fromthe top of the pubis and inserts ontothe top portion of the inside femur.Sometimes this muscle is easilystrained and a sharp pain can be feltjust outside the groin area.

The three adductor muscles origi-nate from different parts of the pu-bis bone and insert on different partsof the femur. The adductor longus,brevis and magnus all function dur-ing hip adduction. The adductormagnus is the largest of the three,and makes up most of the innerthigh, and is the strongest hip adduc-tor muscle.

The gracilis muscle is the only hipadductor muscle that spans twojoints. This muscle originates fromthe pubis ands inserts onto the in-side-top portion of the tibia.

Exercises that will help strengthenthe hip joint are most any compoundexercise involving the leg and adduc-tion and abduction. Adduction is sim-ply moving the leg toward the middleof the body, and abduction is mov-ing the leg away from the body.These muscles should be paid spe-cial attention to in athletes that usetheir legs often and in elderly. If thehip joint is strengthened and therange of motion maintained, then

when an elderly person does fall he,or she, will be more likely to

avert injury, or atleast recover at

a faster rate.Athletes that

injure a groinmuscle, usu-ally actually

i n -

jure one of the ad-ductor muscles.By knowing thefunction and place-ment of thesemuscles, you shouldbe better able tomassage the area,and place ice or heaton the injuredmuscle. Some of themuscles in the hip aresmall, and have moreto do with stabilization,than with movement ofthe joint. These smallermuscles can be subjectto an overuse syn-drome, often seen inhigh school athletes,who will participate insports continuously. Theirdeveloping bodies must begiven the opportunity to restand recovery from the strenu-ous activity that is sometimesrequired during these sports.

Next moth I will continue with thehip joint and wrap up the discussionwith common injuries and rehabili-tation strategies. If you feel you

have injured your hip, or have achronic pain in this area, seek aqualified physician or therapist, sothey may correctly identify the prob-lem and help you start the healingprocess.

This is my fourth article in thismagazine, and I thank you for yourfeedback. If you have any ques-tions or comments, you can reachme through my web site atwww.tkalfn.homestead.com orthrough Parrillo.com. I welcomeyour thoughts and suggestions.

Hip Bone (ilium)Hip Bone (ilium)Hip Bone (ilium)Hip Bone (ilium)Hip Bone (ilium)

Greater TrochanterGreater TrochanterGreater TrochanterGreater TrochanterGreater Trochanter

PubisPubisPubisPubisPubis

FemurFemurFemurFemurFemur

TibiaTibiaTibiaTibiaTibia


Parrillo PerformersSpotlightingParrillo Performers

Parrillo wants to turn the spotlight on you!This section of the Performance Press will

present men and women who had specificgoals and achieved weight loss by changingtheir nutrition and workout habits. Some trans-formed into bodybuilders while others went onto excell in athletic activities.

These people not only changed physicallybut were inspired mentally and spiritually aswell. They carried with them a piece of the

Parrillo Philosophy by supplementing andtraining the Parrillo Way.

And that’s why we bestow the title of “ParrilloPerformer” as recognition of their achieve-ments. In fact, this column is dedicated to allthose who are willing to take life one step fur-ther and take the Parrillo Challenge to makea change!

Carolyn J. Dean, guest columnistMy name is C. J. I am a ParrilloCertified Personal Trainer, aerobic di-rector and instructor at Family Sport& Fitness in Hemet, California. I lovewhat I do and enjoy helping peopleachieve their personal goals. I believethat if you have the right knowledgeon how to train people, and an hon-est desire to help them, you cannotfail.

But I‘ve felt frustrated because eventhough I am a certified personaltrainer, something is missing. I’ve al-ways felt that there must be a straightforward method of training thatwould be safe, thorough, defined,scientific and secure. But where is it?I searched many bodybuilding booksand magazines— and even observedand hired very respected personaltrainers.

However my turning point camewhen I hired my last trainer. He wasan experienced trainer and knewmuch about nutrition and supplemen-tation. His training techniques weregood and he emphasized correctform. I worked with him for 4months and lost 4% body fat. He ad-vised me to cut back on aerobics andcardio training, which I thoughtstrange. But I trusted his advise. Whatdisturbed me was his recommenda-

tion of more and more expensivesupplements. Doubly trouibling waswhen, without warning, he and hiswife left town with my money.

I opened my vitamin case andcounted the eighty pills I took daily,and decided this was the last time Iwould hire a trainer for myself. Iwanted to find a trustworthy sourceof information I could use to help metrain clients. While reading the book“Sliced” I came across a reference

to Parrillo Performance, Inc. andcalled the number. I was directed toa member of Parrillo’s training staffwho recommended more cardio anddesigned a training program for me.Cautiosly I put the program to workand in 4 weeks went from 25% bodyfat to 16%. I applied for the ParrilloLevel 2 Certified Training Programand eventually the knowledge of nu-trition, supplementationm, propermeals, weight and cardio training putme back on a results orientated path.

Combining what I’ve learned overthe years with the Parrillo Program,my fitness career has moved aheadsuccessfully. I train forty clients atpresent and conduct 2 boot camps.These camps consist of 10 studentseach. The training runs nine weeksand involves much more than just agroup training session. Nutrition is animportant part of the program andtwo sessions are dedicated to this. Weeven have a session on grocery shop-ping and on how to eat nutritionallyin restaurants.

We have had only three actual train-ing sessions together and we are ex-periencing incredible results already!I did a body composition on ten ofthe students this week and the aver-age weight loss was 6 lbs. The aver-


This month’s Parrillo Performers

Jill Augustyn, age 39 “Four weeks ago I met with C.J. and I told her I wanted tolean out and put on some muscle. My body fat was 25% and my weight was 129 lbs.We planned an exercise and diet routine. I now eat 6 meals a day consisting ofoatmeal corn, rice, pinto beans, green veggies and white turkey or chicken breast.I also eat fish and Parrillo Whey™ shakes and fortify with Muscle Amino™ and MaxEndurance™. In four weeks I have dropped down to 18% body fat and 127 lbs”

The Bootcamp Group

Gerri Smith, age 65. “l have beenworking out with C.J. as my trainer forabout four weeks and she has givenme a complete exercise and nutritionalprogram in addition to a physicalworkout. I’ve lost 10 lbs. and 5% bodyfat and feel so much stronger.”

“D” His strength and endurance hasdramatically improved. His body fat isnow 11.3% and his weight 175 lbs. Hemakes this comment: “My endurancehas increased megatime, and I feel mycardiovascular ability is on acompetitive level. I’m thankful to havingbeen introduced to the Parrillo Methodof training and eating.”

Pictured are more of CJ’s clientsonboard within the last month

and their comments on theParrillo Training Method.

age fat loss was over 6%. One exampleis 45 year old Michael. Four weeks agohe started at 234 lbs., and 31.8% bodyfat. He is now 220 lbs. and 24.5% bodyfat. He says: “The nutrition program

took a little time to get used to—sinceI never dieted in my life! But I’m notfeeling fatigued after workouts or spinclass anymore. I’m satisfied with theresults and hope for even better re-

sults at the end of this training pro-gram.” Another boot camper lost over5% body fat and 7 lbs. She says thisprogram has given her the desire andpower to quit smoking after 15 years.


Mark “The Hammer” Coleman re-confirmed his status as the world’stop ranked no-holds-barred combatfighter with his steamroller victoryover Alan Goes in 1:30 of the firstround in the Pride GrandPrix held this past Aprilin Japan. Goes is one ofthe world’s best fightersand his quick demise isnot a reflection on hislack of ability but rathera tribute to Mark’s me-ticulous preparation. “Iwent into this fight withthe weight of the worldon my shoulders; I wasunder a lot of pressure.”Mark said, “This wasmy first appearancesince winning the Pridetournament last year andthe guy I was fightingwas formidable and hadnothing to lose whereasI had everything to lose.It turned out all right inthe end.” Indeed it did.Goes is a ground fight-ing specialist andColeman decided that hecould do some seriousdamage to the smallerman by standing up andusing his fists. “Everyoneexpected me to take himdown quick and I’m suremy past tendencies werea large part of the Goes strategy.”Unknown to the Goes camp, Colemanworked furiously on refining hisstandup boxing skills coming into thisfight. “I wanted to give them whatthey least expected.” He obviouslysucceeded past his wildest expecta-tions.

Mark’s unpredictability broke Goes’

composure, “When I turned ‘groundand pound’ – my old method – into‘stand and pound’ things came to-gether quickly for me. Alan presentedme with several successive opportu-

nities and I took advantage of all ofthem.” The fight flowed perfectlyfrom Mark Coleman’s perspective. “Igave him some stand up shots thatrocked his world.” And when Marksensed that the other fighter wasmomentarily stunned, “I shot in andtook him down hard. I obtained across mount position and was able to

deliver some extremely hard knees tohis head.” Goes had his noggin blastedrepeatedly and the fight was ended.If you blinked you’d have missed it;Mark Coleman had dispatched one of

the best fighters in theworld with astonishingease. The Hammer haddone his homework. “Iwas in the best cardioshape of my life. Iweighed in at 220pounds on fight day andthis was the lightest bodyweight I’ve been sincethe 1996 Olympic try-outs.” Looking lean as anOlympia-level body-builder, Mark melded ahigh intensity weighttraining and cardio pro-gram with a Parrillo-in-spired nutritional ap-proach and turned him-self into the ultimatecross-trained fightingmachine.

Mark Coleman lovesParrillo PerformanceProducts and has usedthem for many years. “Ilove the purity and effec-tiveness of John’s prod-ucts. I use them all, ev-ery single one. They arethe cornerstone of mynutritional preparation.”Strong, undiluted words

of praise from the world’s top fighter.Diet and nutrition play a huge factorin helping Mark achieve his ultimatephysical condition. Mark came intothe Goes fight with an estimated 7%body fat percentage. He creditsParrillo products for allowing himdial-in his desired degree of leanness.Parrillo supplementation helped him

Hammertime Part 2Mark Coleman defeats Brazil’s Alan Goes in a 90-second wipeout!by Marty Gallagher

Hammertime

After winning the Pride 13 World Title, Mark is congratulatedby Mr. Inok, famous Japanese fighter who defeated

Mohammed Ali in a no-holds barred match in the 60’s


heal and repair his battered body be-tween daily multiple training sessions.This man is a savage worker: he trau-matizes his body in ways we mortalscan only imagine. He weight-trainsfive days a week, “I do a lot of high

rep sets and drive myself deep intothe pain barrier with forced reps ga-lore.” He grapples for on average twohours a day, physically exhaustingunto itself. In addition he runs hillsfor “flurry” cardio, boxes under a pro-fessional coach, does submissionwork with a partner and puts his bodythrough living hell on a daily basis.

“I came in a little bit light for theAlan Goes fight.” Mark said, “In ret-rospect I think I probably ate a littletoo clean. I was concerned that at alight 220, though I looked great andhad great endurance, I might encoun-ter some blood sugar problems.” Thisis a phenomenon that has plaguedsome of the more muscular fightersin long NHB matches. Big musclesrequire more energy than smallmuscles and as a combat matchstretches on and on, the combinationof adrenaline, cortisol, endorphins,

hot TV lights and nerves all combineand the heavily muscled fighter bonksout, ‘hits the wall’, as long distancerunners call it. The athlete’s bloodsugar level plummets like a stonethrown in a deep pond and suddenly

the athlete’s limbsfeel as if they weigh1000-pounds andany movement ap-proximates swim-ming through thickmud. The affectedathlete becomesvery tired and wantsnothing more thanto take a nap, rightthere in the middle ofa fight. “If I get toolight in body weightI seem to be moresusceptible to thedangers of lowblood sugar. On theother hand at 240+the problem was justflat running out ofgas before the end ofthe match.” Theovercompensationwill be corrected in

future fights.“I rely on Optimized Whey™ pro-

tein shakes, 50-50 Plus™ and box af-ter box of Parrillo Sports NutritionBars™ to provide me with the quick,clean calories and nutrients I need. Ieat right after my multiple daily train-ing sessions and often don’t have theenergy to choke down a meal. I startthe regenerative process by drinkingan easy to concoct 50-50 Plus™shake.” Take a look at a typicalColeman training schedule. In be-tween these brutal sessions, The Ham-mer drinks “3-4 shakes each and ev-ery day, and I probably eat 5-6 Parrillobars at different times during the day.In between the morning and after-noon training sessions I will oftendrink a double shake, eat a bar or two,and then lay down and take a nap.”Then he rouses himself for another3-hours of training hell.

CROSS TRAIN OR PERISH:Mark Coleman is the epitome of themodern cross-trained athlete andmelds a dozen different disiplines inorder to mold the final finished prod-uct. “Nothing less will do in this su-per competitive day and age.” It’snot 1992 anymore, as the once domi-nant Gracie’s will attest to, and noth-ing less than all-out cross training willyield maximum results. If you don’trun and lift and diet, if you don’t learnabout striking, grappling, submission,kicking, takedowns and every otheraspect of the multi-faceted art andscience of combat fighting, you willlikely get your clock cleaned by some-one else who does. “Work hard onyour weak points,” Mark advised withZen simplicity, “and your strongpoints will take care of themselves.”If you are overweight (but strong)work like blazes on your cardio and

dieting; conversely, if your are thinand weak (but lean) work on powerstyle weight training and heavy up onthe eating. “If you always play to yourstrengths, in the fight game they fig-ure you out and develop an antidotefor your style – you become predi-cable and therefore beatable.” Markadded, “But if you are continuallyworking on your weak points, then

One minute and thirty seconds into the first round,Mark jabs his opponent with a K.O. rendering knee

punch to the head. That can’t feel good!

Ground fighter Goes misseswith a front kick


tion, and Supplementation, which Ican teach you about! When I metPops, I had the discipline to consis-tently work hard - he added training,nutrition and supplementation.

John has developed a trainingmanual, a nutritional program, and afull line of supplements available forpurchase. H taught me everything Iknow. If you really want to find outhow to make this recipe for successa success for you, come to one ofour Fitness Camps, or come and trainwith me. You’ll meet John, you’lltrain with me, and you will experi-ence what I’m talking about! Call 800-344-3404 or 513-874-3305 for de-tailed information on the FitnessCamps.

For more information aboutFranco’s current activities: his train-ing program (including online train-ing), his BodyBlast Boot Camp™ class,Fitness Coaching, success stories,and more, check out his web site atwww.francosantoriello.com

The following article is an excerpt fromFranco’s upcoming book ‘No Weapon’.

To answer the question I askedabout who I beat in the Teen Nation-als, it was Shawn Ray. He is nowone of my favorite bodybuilders be-cause of his consistency and sym-metry.

If you combine Hard Work, Con-sistency and Discipline with Training,Nutrition and Supplementation, youcan create your own destiny - I knowbecause I did it, and I’m doing itagain! But what exactly does it allinvolve?

Hard work means pushing yourselfuntil you absolutely cannot do any-thing more! It’s not pushing out acouple extra reps – it’s training untilyour muscle collapses — not stop-ping when your mind says to. And itliterally means that your muscle shutsdown from pure exhaustion. Youknow you’ve worked hard when atthe end of your workout, the onlything you want to do is throw up!

Consistency is a lifestyle. Take alook at the pro’s today – who is #1?

Ronnie Coleman. He got there bytraining hard everyday, eating healthyall the time, taking proper supplemen-tation all the time. He’s the hardestworking consistent bodybuilder andthat’s why he’s consistently been #1and is Mr. Olympia. Training con-sistently, eating healthy consistently,and consistent supplementation putsyou into an anabolic state where youcan burn fat and build muscle. Howdo you train consistently? It takesDiscipline.

Discipline is when you get up earlyin the morning and do cardio on anempty stomach even when you don’tfeel like it – especially when you don’tfeel like it! It’s saying no to desertsand not eating for pleasure. It’s do-ing what you have to do no matterwhat!

I can tell you about Hard Work,Consistency, and Discipline, but theseare three behaviors that you need todevelop within yourself and theycan’t be taught. To have a success-ful physique, it takes these three traitsin conjunction with Training, Nutri-

The Parrillo/Santoriello Connection

Recipe for Success: The 6 Principles Broken Downby Franco Santoriello

you are continually changing andevolving and that’s the opposite of be-ing predicable.”

FUTURE HAMMERTIME: “It’stough to say what the immediate fu-ture holds.” After his win at lastyear’s Pride round-robin meyhemfestin which Coleman bested a field boast-ing Sakuraba, Volvochin, RoyceGracie and Mark Kerr - compoundedwith his recent murderization of AlanGoes – the road to the number oneruns right through Mark Coleman’sliving room. As long as he stays un-defeated whoever emerges as the topcontender will have to fight The Ham-mer to have any legitimacy. Whichis partly why he is in no blind-crazy

rush to jump back in the mix at thedrop of a hat. “I will definitely fightagain but the purse has to be appro-priate. I am at my absolute physicalpeak and as long as I can avoid a train-ing injury, like the one that kept meout for six months a few years back,I feel confident I can beat anyone.”When a dominant challenger emerges,one that promoters could showcasein a big dollar extravaganza, Mark willbe ready.

“Even after I knocked him out,”says Mark, “Goes wakes up andthinks he is still fighting. The refs

had to hold him down.”

For The Next Generation of Personal Trainers

Join the elite group of trainers who aremaking a real living doing what theylove.

Starting with a weekend course atParrillo Performance Headquarters, ourcertification provides:

• Fast Track Learning for Results• Service, Support and Continuing Education through Training Camps, Workshops and Clinics

Next Certification DatesJune 9-10 Cincinnati, OhioJune 23-24 Cincinnati, Ohio

If you want to succeed inPersonal Training, ParrilloPerformance can help you

acheive:• HIGHER INCOME• INCREASED CLIENT

BASE• MORE PERSONAL

TIME

Produce your own fantasticresults! Call Marcia Yager:800-344-3404 0r 513-874-3305Parrillo Performance4690K Interstate Dr.,Cincinnati OH 45246Or visit www.parrillo.com

If you are serious about improving yourphysique–take the plunge and sign up for a

two-day intensive training workshophosted by John Parrillo himself.

Learn the best techniques of training frompros like Head Trainer Franco Santoriello.Every session illuminates the basic pillars

of the Parrillo Philosophy of physicalrenovation: high intensity weight training

Blast Into the Parrillo Intensive 2-Day CampIf you want to improve yourphysique, quadruple yourknowledge base and testyour limits to see just what

kind of shape you are in:• RESERVE A SPOT

NOW• PREPARE FOR PAIN• 2 DAYS FOR JUST

$300

Better jump on this one–spacesare going fast!Call Marcia Yager:800-344-3404 0r 513-874-3305Or visit www.parrillo.com

and aerobics, scientific diet and nutrition, fascialstretching and targeted supplementation.

Next Available Training Camp Dates: June 23-24 August 25-26


Despite the abundance of informa-tion on nutritional supplements, con-fusion still reigns over what supple-ments to take and how to design aprogram that fits your needs. Afteryou have established nutritious eat-ing patterns with a nutrient dense dietof lean proteins, starchy carbohy-drates, and fibrous vegetables, it’sdefinitely time to add in supplements.

First question: Whichsupplements?

To develop the best possible phy-sique and enhance your performance,you need four groups of supplements:(1) energy supplements; (2) ana-bolic enhancers; (3) cellular pro-tectors; and (4) recovery supple-ments. These are briefly describedbelow. By choosing supplements fromeach grouping, it will be easy for youto map out a supplement strategy.

Energy SupplementsEnergy SupplementsEnergy SupplementsEnergy SupplementsEnergy SupplementsThese include carbohydrate supple-

ments, Creatine Monohydrate™,CapTri®, and a trio of special energyenhancers, which are explained be-low. Here’s a brief look at how eachof these supplements can enhanceenergy.

Carbohydrates are the preferredenergy source for athletes, particu-larly strength athletes. Weight liftingis an anaerobic activity. That meansthe energy is produced without usingoxygen. Carbohydrate is the only fuelsubstrate which can be broken downto yield energy without reacting withoxygen. So to start with, you shouldeat a high carbohydrate diet. To in-

crease your intake of carbs, supple-ment your diet with a beverage suchas ProCarb™, or our energy bars.That way, you’ll be well energized formore intense workouts.

Also, include a special kind of fatknown as a “medium chain triglycer-ide (MCT oil)” such as CapTri® inyour nutrition program. This type ofsupplement provides over twice theenergy density of protein and carbo-hydrate (8.3 calories per gram forMCTs versus 4 calories per gram forcarbs and protein) and is absorbedinto the bloodstream as rapidly as glu-cose. MCT oil is preferentially usedas fuel for energy, instead of beingstored by the body. As an added ben-efit, MCT oil has a thermogenic ef-fect, which means that it is convertedto energy very rapidly. It is an ex-tremely concentrated source of calo-ries which are rapidly absorbed andmetabolized for energy by the humanbody.

Start with 1/2 tablespoon at everymeal. After a few days, increase toone tablespoon with each meal. Dur-ing hard training, many athletes go ashigh as two to three tablespoons permeal - a level they have found to bebeneficial.

Supplementing with Creatine Mono-hydrate™ provides energy-givingbenefits too. Among other effects,creatine increases levels of a high-energy compound called creatinephosphate, which also allows morerapid production of ATP. The moreATP that is available to muscle cells,the longer, harder, and more power-

fully you can work out.To use Creatine Monohydrate™ in

your supplement program we recom-mend taking four 5-gram doses a dayfor five days. This is known as the“loading phase.” From there, two to5 grams once a day — about a tea-spoon — will keep your musclessaturated with enough extra creatine.This period is called the “maintenancephase.”

To put your energy into the fastlane, supplement with Parrillo MaxEndurance Formula™. It containsinosine, a natural chemical that im-proves oxygen utilization for betterstamina; dl-phenylalanine, an essen-tial amino acid that can act as a po-tent mental stimulant for improvedconcentration during workouts; andferulic acid, a lipid extract with a num-ber of healthful properties.

In combination with the ParrilloNutrition and Training Programs™,it is recommended that Max Endur-ance™ be taken 20 to 30 minutesbefore training.

Anabolic EnhancersAnabolic EnhancersAnabolic EnhancersAnabolic EnhancersAnabolic EnhancersThere are several natural ways to

encourage muscle growth. One issupplementation with branched chainamino acids (BCAAs). These includel-leucine, l-isoleucine, and l-valine, andthey make up about one-third of yourmuscle protein. All three of these nu-trients are involved directly in thebuilding of muscle, and deficienciescan lead to muscle loss.

On the Parrillo Nutrition Pro-gram™, we advise taking two or

A Pumped UpSupplementStrategyBy John Parrillo

A Pumped UpSupplementStrategy


more capsules of our Muscle AminoFormula™ with each meal.

In addition, supplement your dietwith GH releasers — those contain-ing arginine pyroglutamate and lysine

monohydrochloride. These stimulatethe release of growth hormone, themost anabolic substance in the hu-man body. 1 Use the Parrillo EnhancedGH Formula™ before bed and beforetraining.

Cellular ProtectorsCellular ProtectorsCellular ProtectorsCellular ProtectorsCellular ProtectorsNo one wants to get sidelined from

illness, so it’s important to get your

fill of antioxidants from a vitaminsupplement such as Parrillo EssentialVitamin Formula™, and mineralsfrom Parrillo Mineral Electrolyte For-mula™. Supplementing with antioxi-dant nutrients, which include vitaminsA, C, E, and minerals such as sele-nium, has been found in research tohelp protect the body against dis-eases. 2

Another good move: Consumewhey protein. Research shows thatwhey protein diets increase theamount of immune-boosting glu-tathione in body tissues. Glutathioneis an amino acid derivative.3

Whey protein is found in the fol-lowing products Optimized WheyProtein™, Hi-Protein Powder™, 50/50 Plus Powder™, Parrillo Supple-ment Bars™, Parrillo Protein Bars™,and Parrillo Energy Bars™.

Recovery SupplementsRecovery SupplementsRecovery SupplementsRecovery SupplementsRecovery SupplementsFollowing a workout, your

body needs certainnutrients forgrowth and repair.These include car-bohydrates, whichrestock muscleglycogen; protein,which jump-startsthe muscle-mak-ing process; anda n t i o x i d a n t s ,which are de-pleted with vigor-ous workouts.

One of the easi-est ways to initiaterecovery follow-ing a workout is

to consume a mixed carbohydrate/protein supplement such as our 50/50 Plus Formula™. Scientific experi-ments demonstrate that this type ofsupplement (with the added protein)initiates the rapid uptake of carbs byyour muscles – faster than carbsalone.4

In addition, a carbohydrate/proteinsupplement taken following a work-

out stimulates the release of two hor-mones (insulin and growth hormone),creating an environment favorable tomuscle growth and recovery.5

What’s more, supplementing withantioxidant vitamins – namely vita-mins E, C and selenium – has beenfound in studies to help muscles re-cover and regenerate more rapidlyfollowing exercise.6 As noted above,the Parrillo Essential Vitamin For-mula™ and the Parrillo Mineral-Elec-trolyte Formula™ both supply theantioxidants your body needs for re-covery.

__________________________

References1. Isidori A., et al. 1981. A study of

growth hormone release in man afteroral administration of amino acids.Current Medical Research and Opin-ion 7: 475-481.

2. Nieman, D.C. 1997. Exerciseimmunology: practical applications.International Journal of Sports Medi-cine 18: S91-S100.

3. Bounous, G., et al. 1991. Wheyproteins in cancer prevention. Can-cer Letter 57: 91-94.

4. Zawadzki, K.M., et al. 1992.Carbohydrate-protein complex in-creases the rate of muscle glycogenstorage after exercise. Journal ofApplied Physiology 72: 1854-1859.

5. Chandler, R.M. 1994. Dietarysupplements affect the anabolic hor-mones after weight training exercise.Journal of Applied Physiology 76:839-845.

6. Alessio HM, et al. 1997. Exer-cise-induced oxidative stress beforeand after vitamin C supplementation.International Journal of Sport Nutri-tion. 7:1-9; Also: Jakeman, P., and S.Maxwell. Effect of antioxidant vita-min supplementation on muscle func-tion after eccentric exercise. Euro-pean Journal of Applied Physiology67: 426-430.

CapTri® medium chain triglyceride oil is our best-knownand best-selling supplement because, for one reason, it

delivers an extremely concentrated source of calories whichare rapidly and safely absorbed and metabolized by yourbody. In other words it’s super fuel for pumped-up energy.


So often we talk about getting inshape ... how about staying in

shape?If you’ve met your fitness

goals, or are closing in on them,here’s how to adjust your programso that you stay in shape - for life:

RRRRReward Yeward Yeward Yeward Yeward YourselfourselfourselfourselfourselfBecause you’ve achieved your

goal, give yourself a reward - a newoutfit, a special evening at your fa-vorite restaurant, a weekend get-away. In other words, celebrate!

Rewards not only improveyour motivation, they also enhanceyour fitness levels. Researchers atthe University of Kentucky assigned

35 moderately fit people to one ofthree exercise groups: a self-moni-toring group that kept writtenrecords; a reinforcement group thatreported exercised progress verballyto another person who periodicallyhanded out rewards; and a controlgroup of sedentary subjects. Thereinforcement/reward group had the

best improvement in VO2max - anincrease of 11 percent by the end ofthe 18-week study period, comparedto a 5.3 percent increase among theself-monitoring exercisers.1

Keep YKeep YKeep YKeep YKeep YourourourourourProgramProgramProgramProgramProgramEffectiveEffectiveEffectiveEffectiveEffectiveGradual, in-

cremental in-creases in in-tensity, fre-quency, andduration arethe keys tostaying in tip-top shape.The fact thatyou shouldmake theseupward ad-justments -which meanworking outharder -should notdeter youfrom hanging

in there. Look at them as challengesto be met, and you’ll find yourself ina constant state of improvement.That’s a motivator in itself!

VVVVVary Yary Yary Yary Yary YourourourourourExercise RoutineExercise RoutineExercise RoutineExercise RoutineExercise Routine

Once you feel a routine has got-ten stale, it is time to change. Ex-

In Shape for LifeBy Cliff Sheats Ph.D., F.R.S.H, Certified Clinical Nutritionist

In Shape for Life


periment with other forms of exer-cise, new classes, different terrainon which to walk or jog.

TTTTTakakakakake A Cuee A Cuee A Cuee A Cuee A CueFFFFFrom Athletesrom Athletesrom Athletesrom Athletesrom Athletes

If you want to stay in the bestshape of your life (who doesn’t?),then take a lesson from athletes.They prepare for a competition, anevent, or a show by eating right andtraining regularly. By game time orshow time, they’re ready.

Do you have a “show” or a“game” coming up like a high schoolreunion or a summer vacation?Adopt the athlete’s mentality andstart “training” for it. What you’rereally doing is setting short-termgoals to achieve long-term fitness.

Don’t StopDon’t StopDon’t StopDon’t StopDon’t StopAny lapse in your exercise rou-

tine can really throw you out ofwhack, physically and mentally. It’sthat much harder to get back in theswing of things after a layoff. Youfeel as though you’ve taken somegiant steps backwards. Here’s alook at what happens:

• Muscles decrease in size, tone,and strength.

• There’s a shift toward more fast-twitch fibers (that’s the kind thatdoesn’t burn fat well.)

• The activity of fat-burning en-zymes declines.

• Your muscles lose their ability tostore energy-yielding glycogen. Stopworking out for a month, and yourmuscle glycogen drops by 40 per-cent!2

• The heart becomes de-condi-tioned quite rapidly, and VO2maxdeclines.

• You lose speed and flexibility.• Body fat piles back on, and fat

cells enlarge.Make the Parrillo Program your

lifestyle, and the health benefits keep

rolling in.A case in point: Researchers in

Denmark studied 118 older womenwho were overweight to see whateffect long-term exercise had on

health and body composition. Sixmonths earlier, the women had com-pleted a 12-week program, in whichthey were assigned to a diet-onlygroup, an exercise group, or a con-trol group. The women from theexercise group who continued towork out after the study had lost moreoverall bodyweight than the non-ex-ercisers (nearly 24 pounds comparedto 14.5 pounds). Also, the exercis-ers pared down their fat pounds sig-nificantly, losing an average of 22pounds of pure fat, compared to 12pounds for the non-exercisers. Oneother benefit of staying on the move:The exercisers’ resting metabolicrate was the highest among all thegroups.3

This study is a good reminder forall of us: To keep the fat off, we’vegot to keep moving.

And once you make the ParrilloProgram your lifestyle, you’re likelyto make other health-promotinglifestyle changes too. I’ve seenpeople stop smoking, change theirdiets for good, reduce the stress intheir lives, and more.

_____________________

References1. Noland, M.P. 1989. The ef-

fects of self-monitoring and rein-forcement on exercise adherence.Research Quarterly for Exercise andSports September 60:216-224.

2. Wilmore, J.H., and Costill, D.L.1994. Physiology of Sport and Ex-ercise. Champaign, Illinois: HumanKinetics, p. 311.

3. Svendsen, O.L. et al. 1994. Sixmonths’ follow-up on exerciseadded to short-term diet on over-weight postmenopausal women -effects on body composition, rest-ing metabolic rate, cardiovascularrisk factors and bone. InternationalJournal of Obesity Related Meta-bolic Disorders 18: 692-698.

Bad things happenwhen you quitexercising:

• Muscles decreasein size, tone, andstrength.

• There’s a shifttoward more fast-twitch fibers (that’sthe kind that doesn’tburn fat well.)

• The activity of fat-burning enzymesdeclines.

• Your muscles losetheir ability to storee n e r g y - y i e l d i n gglycogen. Stopworking out for amonth, and yourmuscle glycogen dropsby 40 percent!

• The heart becomesde-conditioned quiterapidly, and VO2maxdeclines.

• You lose speed andflexibility.

• Body fat piles backon, and fat cellsenlarge.


I saw the argument from acrossthe gym. Sammy the Skeptic wastrying to return a giant plastic can ofwhey protein. The thing lookedabout the same size as the ones yousee fishermen using on piers to keeptheir catches fresh and alive. HadSammy found a dead fish in his wheyprotein? I doubted it. More likely,he had heard or read something thatmade him think he had wasted hismoney. I had seen him do this witheverything from creatine toprohormones over the past fewmonths. Sammy would be all hypedup about something until the small-est grain of doubt was inserted intohis brain like sand into an oyster.Only his doubt didn’t become a pearl.It instead manifested itself as irateconsumer dissatisfaction, as he wasalways convinced he was being vic-timized in one scam or another.Being a nosy bastard, I wended myway over by the juice bar to see whatcould possibly be wrong this time.

“I don’t care if I already opened itand used half of it, I want my moneyback!” Sammy was starting to turnred, and a vein on the side of histemple throbbed like an angry littleworm. “It’s no good for buildingmuscle! Do I have to bring in thearticle that says so?”

The college-age kid who workedthere didn’t know how to handleSammy. A very attractive young girlwas waiting with a five-dollar bill inher hand at the other end of the juicebar for him to make a shake, and itwas obvious he would rather be talk-ing to her. She wore one of thoseskimpy little halter-top and shorts

outfits that ought to be illegal, butluckily isn’t. Fortunately for him,Sammy saw me eavesdropping outof the corner of his eye and saw hisopportunity to bring in some backup.

“Ron! You know all about thisstuff. Tell him what I’m talkingabout.”

As soon as Sammy had turnedaway for just a split second, the kidwas over to the girl faster than youcan say ‘raging hormones.’Sammy’s face twisted into indigna-tion at this perceived slight, but I di-verted him. One thing I could neverbear to watch is needless confron-tations, and this one was about asstupid and unwarranted as theycome.

“Okay, Sammy, slow down.What’s your beef with the whey pro-tein?

“I’ve been reading a lot of stufflately about whey versus casein. Itturns out casein is better because it

digests slower, so itgives you more of ananti-catabolic effect.Whey digests way toofast. Whey sucks, andI want my moneyback!”

“Sammy, I’m gladyou’re actually readingup and getting informedinstead of being a mind-less sheep like a lot ofpeople who use supple-ments. But you’rejumping to conclusionshere. You are right thatwhey digests muchfaster than casein. But

that doesn’t mean it sucks. Can’tyou think of a time when that fasterabsorption would be an advantage?”

Sammy was thinking about it sohard, I thought I saw smoke comeout of one of his ears. He shruggedhis shoulders.

“Right after your workout, sillyrabbit. That’s when you want to getamino acids and glycogen back intoyour muscles as rapidly as possibleto jump-start the recovery and re-building process. If you keep read-ing about this, you’ll find out that alot of the nutrition experts in thebodybuilding world are in agreementthat whey protein is your best choicefor a post-workout shake, along withan equal or greater amount of car-bohydrates. The shake you see medrinking in the locker room afterevery workout has fifty grams ofwhey protein and fifty to eightygrams of maltodextrin from Parrillo’sPro Carb™, depending on which

Whey Too Fast?By Ron Harris

Whey Too Fast?

Whey digests faster that casein–and isespecially advantageous as a post-workout

shake when you need to jump-start therecovery and rebuilding process


muscle groups I train that day. Backand leg days are when I go withhigher carbs.”

Sammy was eyeing his super sizecan again.

“Well, I guess I was be-ing a bit harsh.” He lookedover to the kid to see if anapology was in order, butSammy and his demand fora refund looked to be aboutthe furthest thing from his mind. Hewas sitting on one of the stools nownext to the girl while she sipped hershake, a wide grin on his face.

“Just out of curiosity, Sammy, howmuch money did you pay for this,” Iglanced down to see exactly howmuch the label said was inside, “five-pound bucket?”

“It was on sale fortwenty-five bucks.”

“You’re familiarwith the phrase, ifsomething is toogood to be true,it probablyisn’t, I takeit?”

“Yeah. . .”Sammy wasstarting tolook dis-tressed again.

“ W i t hsupplements,you should liveby that motto.I’ve been aroundthis industryfor over tenyears, and Ihave neverheard of thiscompany. Ifyou want tobe sureyou’re get-ting quality whey protein, stop buy-ing this generic crap. Go withParrillo. The extra money you spendon quality stuff is worth it. This

cheap junk probably has less wheyprotein in it than fingernail clippings.”

“Okay, okay. You’ve told me thatbefore about getting what you

pay for, I know. Sothe whey is only forafter the workout?”

“No, I like to mixit with Parrillo’s Hi-Protein™ casein powder for myshake in the middle of the night. Thatway you get a blend of two of the

best protein sources onthe planet.”

“Right. Maybe Ishould get my money

back for this craphere after all.”

Sammy wasturning his at-tention backto the kid,who now ap-peared to bew r i t i n gdown the

girl’s phonenumber and e-

mail addresson the back of

his hand.“Forget it,

S a m m y.Write itoff as al o s s .Leave ithere andsome des-p e r a t es u c k e r

will take it home, I’m sure.”“Alright, thanks. I’d better get go-

ing now. See you tomorrow.”I breathed in some of the fresh

You can also mix an equal or greateramount of carbohydrates into your

whey shake for additional post-workoutnutrition. The best source for this is our

Pro-Carb™ powder

spring air drifting in from the opencargo doors. I had saved Sammyfrom giving up on whey protein, I

had stopped himfrom buyingcheapo genericpowder, and Ihad intervenedto let younglove, or at thevery least,young lust,blossom. A

quick look up atthe television

showed that the Red Sox hadeven won a game last night, despitehaving nearly all the highest-paidplayers injured. What a great day,and it was only eleven in the morn-ing.

And for a blend of protein sources, trymixing our Hi-Protein™ powder with

your shake

If you want to besure you’re gettingquality wheyprotein, stop buyingthe generic brands.Go with a proven,quality source.Naturally, werecommend Parrilloproducts. The extramoney you spendon qualitysupplements isworth it. The cheapstuff probably hasless whey protein init than fingernailclippings.


Can’t seem tolose weight?Maybe yourblood sugar(glucose) is on arollercoasterride.

Usually, yourbody regulatesthe normal upsand downs ofglucose throughthe action of twohormones: insulinand glucagon.Insulin lowersblood glucose byhelping it entercells for energyand nourishment.Glucagon triggers the release of glucose when levelsdip.1

But if you eat a lot of sugary, refined foods, yourbody will start churning out too much insulin in aneffort to push glucose into cells. Consequently, thereis more insulin than normal in the blood - a conditioncalled hyperinsulinemia. It triggers the body to createmore fat cells.

Another problem with overindulging on processedfoods is insulin resistance, in which cells ignore - orbecome resistant to - insulin. Glucose is locked outof the cells and builds up in the bloodstream. Also,the use of fat for energy is impaired. Both insulinresistance and hyperinsulinemia are associated withobesity.2

The good news is that it’s easy to avoid suchblood sugar mishaps. To begin with, follow the

Parrillo NutritionProgram™,which includesnatural, high-fibercarbohydratesrather than refinedcarbs and sugaryfoods. Fiberkeeps bloodsugar in line.3

Also, make sureyou combine yourfoods as sug-gested by theprogram. Proteinand carbohy-drates should beeaten at the samemeal. This combi-nation of foods

slows digestion so that glucose enters the blood at asteady rate.4

PostscriptIf you think you have a blood sugar problem, see

your doctor right away.

References1. Murray, M.T. 1996. Encyclopedia of nutri-

tional substances. Rocklin, California: Prima Publish-ing, p. 195.

2. Ammon, P.K. 1999. Individualizing the ap-proach to treating obesity. Nurse Practitioner 24:27-41.

3. Ibid.4. Sizer, F., et al. 1997. Nutrition Concepts and

Controversies. 7th edition. Belmont, California:Wadsworth Publishing Company, p. 121.

Natural Foods:A Key to Controlling Your WeightBy Maggie Greenwood-Robinson, Ph.D.

Natural Foods:

Controlling your weight can be as easy as following the ParrilloNutrition Program™, which advises natural, high-fiber

carbohydrates rather than refined carbs and sugary foods. Fiberkeeps blood sugar in line.

PRSRT STDU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855Jo

hn Pa

rrill

o’s

4690K Interstate DriveCincinnati, Ohio 45246

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

Tracy Anderson, exercise specialist and Certified Master Trainer—who specializesin exercise and teaches human anatomy, kinesiology and physiology—will conduct thisclinic at Parrillo Headquarters in Cincinnati.

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

Cost has been dropped to $199 for the ComprehensiveWeekend Clinic • 10 Seat Maximum

For More Information Call Marcia Yager at 800-344-3404 or 513-874-3305Or E-mail Tracy Anderson at [email protected] visit his website at www.tkalfn.homestead.com

Common TerminologyLaws of Physics that apply to movementsSpecifics of shoulder, elbow, hip and knee jointsBody planes and axesInjury Rehabilitation and Prevention

You will learn:

PPPPParrillo Parrillo Parrillo Parrillo Parrillo Performance Performance Performance Performance Performance PresentsresentsresentsresentsresentsMovement Science ClinicMovement Science ClinicMovement Science ClinicMovement Science ClinicMovement Science Clinic

WWWWWeekend of July 28-29, 2001eekend of July 28-29, 2001eekend of July 28-29, 2001eekend of July 28-29, 2001eekend of July 28-29, 2001

october 2000 - parrillo performance · october 2000 bob cicherillo, 2000 national physique...

Documents