The MuscleTalker - Issue 79 (November 2008)

New articles, interviews and reports in October:
- A Glute Abscess - My Story By Phil
- Interview with new Universe champ Rachael Grice
- BNBF Finals - report by Big Les

*** Best wishes from James Collier and The MuscleTalk team! ***

See you at www.MuscleTalk.co.uk

*** Nitric Oxide Pump Supplements ***
James Collier - MuscleTalk Moderator & Nutrition Consultant www.healthyaction.co.uk

Nitric oxide has definitely been one of the main supplement pre-workout trends over the past couple of years. Nitric oxide is the much touted 'pump' supplement used before training. It is often correctly abbreviated to NO; however many articles about this supplement wrongly abbreviate it to NO2, which is actually the chemical nitrogen dioxide, a poisonous air pollutant!

Many users try a new supplement with appropriate caution, as they've been stung far too many times before - haven't we all? The problem with gauging the usefulness of many supplements is that you need to be using the product for a while, and this means that other factors can affect gains and you can't easily deduce if it's the product working or the whole package of nutrition. The advantage that we have with pre-workout supplements, like nitric oxide, is that the effects are short term, so you'll either feel the difference or you won't during one workout. After a couple of training sessions you'll have your conclusion and be able to decide whether the product is worth continuing with. Without a doubt most people who use nitric oxide do feel the benefits, which is an enhanced muscle pump. A better pump, whilst doesn't actually directly mean more energy to train, does give both psychological benefits (the muscle feels good and you looked pumped therefore you train harder!) and means more blood is pumped to the muscle which will help recuperation and nutrition.

In mammals nitric oxide is a signalling molecule which is involved in physiological processes in the body like muscle contraction. It's a neurotransmitter which tells your blood vessels when to contract and relax. Nitric oxide signals for more blood to be pumped to organs when needed; when your arms need more blood supply for movement or for warmth, for example, the brain signals the blood vessels in the arms to release nitric oxide. After a large meal, nitric oxide sends more blood to your stomach to help you digest the food. It controls blood pressure, giving more blood when you exercise, and reducing the flow of blood when our body is at rest. Nitric oxide is also responsible for the relaxation of blood vessels in the penis, causing the blood to pool which produces an erection. Anti-impotence drugs like Viagra work in much the same way.

As a pre-workout supplement, nitric oxide can improve blood flow, oxygen delivery, glucose uptake, muscle velocity and muscle power over and above natural nitric oxide levels produced in the body. This gives the sensation of a full muscle 'pump' - that thing we strive for during a workout.

*** Knee Raise Dips: Advanced Ab Training Exercise to Get Shredded! *** ***
By The Muscle Nerd, Jeff Anderson author of Combat the Fat

Combine these 2 powerful exercises to see your abs FAST!

Sure there's a time for 'micro-targeting' your abs to really dig in deep and shred some muscle fibers. But you know that this is only half of the battle, right? If you really want to see your 6-pack, you're gonna have to shred some fat as well and the exercise I'm going to show you will help you accomplish both ...at the same time! You see, by working a 'chain' of muscles together, you can not only target muscle fibers for growth, but you also recruit more total muscle fibers. This helps by increasing overall calorie expenditure during your workout, and jacks up your metabolism even higher after your workout!

Here's a great exercise that demonstrates this powerful principle: The Knee Raise Dip:

The concept is quite simple really, though it may take some working up to if you're not as strong in your upper body. Get yourself set up at a dip station (you won't be able to use the assisted dip station at your gym if they have one). To start, lower yourself all the way as you would if you were targeting your chest and arms (because you are). Keep your elbows out so you use more chest than arms if you can. This way you won't tire as quickly. On the way up during the repetition, you're going to continue the movement by bringing your knees up toward your chest, just as you would in a 'knee raise' targeting your abs (because you ARE). Then lower your knees back down as you begin your descent for your second dip repetition. Continue in this movement until one of your muscle groups gives out.

To take it even further, once one muscle group does reach exhaustion, switch to doing only the other exercise until you hit failure. That may mean you hopping off the dip station and grabbing hold of a pull up bar to continue your knee raises, as an example.

Give this exercise a try and start slow to get the movement down. You'll love this one so much, you'll make it a staple in your ab training!

Discover the power of the World's TOP fat loss manual courtesy of the U.S. Military! Strip off the extra fat and get your muscle as strong as steel. Any age...any fitness level! Go to... Combat the Fat

*** Food of the Month - Green Tea ***
By Big Les - MuscleTalk Moderator - www.healthyaction.co.uk

Camellia sinensis or as it is more commonly known: Green Tea

Lately it seems that green tea has the ability to cure all known ailments, and maybe even the credit crunch. With its properties regarded as the ability to cure cancers, help you lose weight, protect your arteries, lower LDL cholesterol, and even wake you up with a jolt of caffeine; you do have to wonder just how much of all the hype is true - and how much is dreams.

Apart from containing caffeine, green tea contains epigallocatechin gallate (EGCG). EGCG is a powerful polyphenolic anti-oxidant, and it is the anti-oxidant properties of EGCG that give rise to the health claims. In addition to this, studies looking at populations where green tea drinking is common place, have shown that the incidence of diseases and conditions - cancer, obesity, and cardiovascular disease - are all lower in these areas. The combination of anti-oxidant properties and epidemiological evidence, have given weight and credibility to claims that green tea is a life and health giving brew.

The problem is the areas where green tea drinking is common; for example China and Japan, also have traditional diets low in saturated fat, higher in fish, with more fruit and vegetables than the traditional western diet. In short, all the diet factors we know help prevent cancer, cardiovascular disease and obesity - no green tea required! However, that is not the end of the story for green tea; its anti-oxidant properties are real, and much greater than that of red wine which we know in 'moderate' amounts can confer some health benefits.

Reviewing the scientific literature on green tea reveals it is getting a lot of attention and deservedly so. The problem is that the hype has come a little too soon and has gotten way too excited. We can say that green tea and its extract certainly have health giving properties, but so do tomatoes. And we can say that green tea and its extracts are showing promise in the treatment of some cancers and the lowering of LDL cholesterol.

But, it is important to note studies are on green tea and its extracts - so not necessarily what you are drinking in your cup. Drinking green tea is not going to make up for a duff diet and an unhealthy lifestyle, but as a part of a healthy diet and bodybuilding lifestyle - definitely a good inclusion.

So the advice is, ignore the hype, and enjoy some green tea: both are very healthy things to do.

*** MT Powerlifting Totals Competition ***

Check out the latest totals

Also check out the Test your Mettle... What's your best? competition - open to all MuscleTalk members, just for fun so please join in!

Keep lifting and keep working!

*** Recipe - Cheesy Baked Chicken ***
By Nicole Bremner, Recipe Consultant and MT Moderator

Taken from Muscle Menus 2

** Ingredients
4 chicken breasts
4 x 5mm slices of smoked or normal mozzarella
1 green and/or red pepper, sliced
80ml chicken stock
1 tsp basil
90g black olives, sliced
Salt and freshly ground pepper to taste

** Method
Preheat oven to 180°C. Make an 8cm long horizontal incision in each chicken breast. Sprinkle the basil over the cheese slices and place inside the incision in the chicken breast. Secure the slit with toothpicks. Season with salt and pepper to taste.

In a large ovenproof saucepan, sauté the peppers for about 4 minutes, stirring. Pushing the peppers aside, place the chicken in the pan and cook for 3 minutes on each side until browned.

Add the stock and olives to the pan and bake in the oven uncovered for 15 minutes turning the chicken after 7 minutes. Serve the chicken on each plate covering with the pepper and olive mix.

** Information
Serves 4. Per serving: 285kcal, 41g protein, 5g carbs, 10g fat, 1g fibre.

More great bodybuilding recipes can be found in the eBooks 'Muscle Menus', 'Muscle Menus 2', 'Muscle Menus Vegetarian' and Muscle Menus Shakes, Bars and Smoothies

*** DVD Review - Iron Man Pro 2008 ***
Review by James Collier, MuscleTalk Owner & Moderator

As a show, the Iron Man is a great show. As a DVD, this one is far from anything special. As usual, the competitors are filmed on stage and the filming is the usual high quality, but the extras aren't very appealing. In fact there's an interview with Richard Gaspari, which is nothing more than a glorified advert for Gaspari Nutrition!

The 2008 Iron Man showed new pro Phil Heath take the first place trophy. There's no doubt about it, Heath is a great bodybuilder and for him to come from no-where to triumph at the third biggest yearly contest in bodybuilding, demonstrates that he has a great future. Therefore this DVD is a must for Heath fans.

It's a 2 disc DVD, so you get both the pre-judging and the main show. There is a tribute to the late Reg Park with an interview with him - this was quite interesting. Guest posing was by an out-of-condition Melvin Anthony.

Don't get me wrong, this isn't a crap film, it is actually moderately entertaining, it's just a bit samey and offers nothing new. Buy if you're a collector of bodybuilding DVDs or if you love Heath, otherwise, choose another one; there are loads out there.

The articles in The MuscleTalker are for information purposes only and are the sole expressions of the individual authors opinion and are those not necessarily shared by the owners of www.MuscleTalk.co.uk