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Beverly International
No Nonsense E-newsletter

BI:  Over 30 years of results.  A history of consumer respect.

Nov, 2010
In This Issue
HMB
BI Product Quiz
 Blog
By: Roger & Sandy Riedinger Beverly International Nutrition

 

Don't forget the NPC 2011 Northern KY Bodybuilding, Figure, and Bikini contest February 26, 2011 in Covington, KY. If you are interested in competing or attending, all the details are at www.bevnut.com/nky.

 

This month I want to introduce you to our Beverly International Forum. It's been active since 2003 but we always forget to tell you about it. The Main Discussion Area has 5 core topics:

 

General Discussion

Supplements

Training

Diet

Contest Prep

 

I think the neatest feature is the "FIND" button. You'll find it at the top of the main discussion area with some other buttons (GO, NEW, and TOOLS that I've never used). As I'm writing this I'm starting to play around and finding more and more information that even I didn't know was on there. This is kind of fun!

 

Just to see what would come up, I typed "protein" into the keyword search box. Gee, 2086 matches. OK, that's overwhelming. Let's try something a little more targeted. We had some requests last month for beginner training programs and more specifically someone who wants to get back into it. I just typed in "getting back into it" and returned 273 results - still too many, so I tried "beginner program" and got just six results for those exact words. But two of them are great. I'm going to reprint portions of one below and ask you to go to the Forum and read the other. The one I want you to read on the Forum is Essay: Fat-loss/Bodybuildling - A lifestyle (in Training) by Frank.

 

Now, I'm going to print portions from RE: Entry Level Training Program (in Training) by CR below.

 

When designing a training program for a beginner or someone who wants to get back into lifting again after significant time off, it is important to begin with the basic, compound movements. These give you the most "bang for your buck" in the areas of strength building and muscular gains.

 

Progression is the key to any training plan, but especially for the beginner or the person who is starting up again after a layoff. Start easy, but each week try to make progress in one (or all) of three areas:

1. Amount of weight used for that particular exercise
2. Number of reps (if you are unable to add weight, try to get one or two more reps)
3. Decreased rest times

Start with a 3 day per week, full body training program. M, W, and F or S works out best for most. Three sets of 8-10 reps should be sufficient for each exercise. Here's a sample workout.


Bench Press 3x8-10
Barbell Row 3x8-10

Shoulder Press 3x8-10
Pulldowns 3x8-10 or pull ups or modified pull ups do as many sets as it takes to get a cumulative total of reps (maybe 15 to start and work up to 30 cumulative reps)

Squat 3x8-10
EZ Bar curl 3x8-10 (not a compound move, but everyone wants bigger guns)

Deadlift 3x6-8

You can do the exercises one at a time in order, completing all three sets before moving on. Or as supersets in the order they are listed (push/pull). Keep your rest intervals to a minimum, 2 minutes at most.

Use the first week to get acquainted (or reacquainted) with the proper form and right weight for you. I would recommend trying a weight; if it is certain after 3-4 reps you can get 10, stop. Rest briefly, add weight and start again. The eighth rep should be difficult and you may fail before you get to ten. This will be your initial training weight; don't start too heavy, remember we want to be able to progress weekly. When you finally get all 10 reps on all 3 sets, add weight, 5lb increments should suffice.

 

Keep a training log to track your progression. You can use something as simple as a notebook, or search online for a preformatted training log. We have one here at Beverly, that is an excel worksheet. You can email me and I will send it to you. Make sure to record your exercise, weight and number of reps.

Cardio type and amount is really up to you. I recommend High Intensity Interval Training cardio sessions. You can find this type of Interval program on your favorite cardio machine at the gym, or hit the track for some sprints. I like to do sprints anywhere from 50-100 yards and walk back to the start. If you know a place by your home that has a lot of steps, run up and walk back down. Interval training is easy to do anywhere and is proven to be the most effective for fat loss. Don't get over rambunctious with cardio; start with 12-20 minute sessions three times a week.

After you have completed this starter program, you should have a good foundation and will be prepared to use any program from our Featured Training Articles or The BI Nutrition, Training and supplement solutions.

Nutrition is going to be a big part of your overall success. Your plan can be very simple. Eat clean and make sure you include a complete protein at each meal. You can find an in-depth nutrition program for your specific goal in the Nutrition Section of the BI Nutrition, Training and Supplement Solutions on the BeverlyInternational.com website.

The best supplements to start with are the time proven basics.
Ultimate Muscle Protein
Super Pak or Ultra 4 Multivitamin

Creatine Select - the most proven effective bodybuilding supplement to date, for strength and muscular gains

You can see a detailed chart with prioritized listings for specific goals in the
Easy to Use Supplement Recommendation Chart on the BI website.

Good luck with your training and if you have any questions, feel free to email me at bevnut@beverlyinternational.net.
CR

Quick Links...
Greetings! 

Welcome to issue #8 of Beverly International's monthly E-newsletter. Our goal with each issue is to help you achieve a greater understanding of the supplement industry as a whole and to become a "smarter" consumer of BI supplements in particular.

When you have some free time, check out the BI Forum.  It's a great place to interact with like-minded fitness people.  Post a question on the BI Forum and get answers from Beverly International advisors and our community of BI athletes.

Part 2: Exclusive HMB Interview with Dr. Jacob Wilson!

Let's break into this issue by continuing our exclusive interview with Jacob Wilson, PhD, a serious bodybuilder and assistant professor at the University of Tampa. Dr. Wilson has conducted numerous studies on the frequently underappreciated muscle-building agent HMB, including some of which are referenced in The Book of Muscle Synergy, available free on the BI Web site.

Q: Do you supplement with HMB? If so, what results have you noticed?

A: I do. I lose muscle easily while dieting, particularly if I'm doing cardio. I've noticed that HMB preserves muscle. If I make dramatic changes to my training, it also helps me recover slightly faster.

Q: Much of your HMB research has been conducted on rodents. Do you feel your findings are applicable to humans?

A: We've conducted 2 studies in humans and 3 in rodents. In general, the results we've seen in rodents are consistent with the results of human studies. For example, HMB usually reduces body fat % in humans, and in all 3 of the rodent studies we found the same result. A number of human studies suggest that HMB reduces protein breakdown, at least as indicated by 3-methyhistidine levels in urine. [3-Methylhistidine is a marker of muscle protein breakdown.] Our studies suggest that this may be due to reduced expression of a gene involved in the regulation of protein breakdown. In humans we also see increases in whole muscle area with HMB supplementation. In our rat studies we see that HMB may prevent muscle loss at the single fiber level. So I think our data is consistent enough to be confident in the results. Finally, most of the research on HMB's parent molecule, leucine, has been conducted on rats, and it agrees very strongly with human research. So I expect similar directionality from our data.

Q: What has been the most surprising result of your HMB research?

A: I recently presented a study at the Experimental Biology conference.  What we did was administer HMB to rats from young to middle age. Like humans, rats gain body fat with age, and HMB prevented this gain!  And as stated, in all of our studies we are finding changes in fat mass. 

Summary

Dr. Wilson is an avid user of HMB. It allows him to preserve muscle while dieting and promotes recovery when he changes his training program, something that can cause muscle damage and soreness, as discussed in The Book of Muscle Synergy. Dr. Wilson and his colleagues have conducted studies on rodents and humans, and their results tend to be in agreement. A consistent observation is that HMB reduces markers of muscle protein breakdown, increases muscle mass and reduces fat mass (body fat).

For a full list of the benefits of HMB supplementation, refer to the Muscle Synergy page on the BI Web site. HMB has been synergistically combined with other nutrients in this product in order to enhance the ability of even highly experienced users to generate an adequate training stimulus. Muscle Synergy truly is one of the most intelligent and powerful muscle-building supplement technologies available.

"So You Think You Can Supplement!" BI Product Quiz  

Are you really the supplement guru you think you are? In order to experience the maximum impact of any BI product -results you can see and feel, and others may even envy- you need to understand it. See how your expertise measures up by taking the following quiz. Most of the questions are based on product information supplied in previous issues of this newsletter and the product pages at www.beverlyinternational.com.

Once you've answered the questions, go to the BI Forum to find out how you did. Don't cheat yourself! Give each question your best shot before consulting the forum.

Questions

1.      Chewing the tablets in SUPER PAK™ will not make them work better. True or false?

a)      True

b)      False

2.      Most users of MUSCLE SYNERGY (MS) take multiple servings of this product throughout the day. Taking a serving of MS pre-workout can help you maximize levels of nitric oxide, a powerful vasodilator and regulator of muscle blood flow. This is principally due to which 2 ingredients found in the formula?

a)       Arginine and HMB

b)       Arginine and Citrulline

c)       Creatine and Arginine

3.      What is the most commonly reported benefit of GLUTAMINE SELECT?

a)      Weight Loss

b)      Faster Recovery

c)       Sharper Focus

d)      Increased Strength

4.      GLUTAMINE SELECT contains Glutamine and what other amino acids?

a)       Arginine

b)       Leucine, Isoleucine and Valine (Branched-chain amino acids, or BCAAs)

c)       Tryptophan

5.      Based on feedback from users of MASS Amino Acid tablets, how much lean mass is it possible to gain in 16 weeks while using this product?

a)       0 lb (No increase in lean mass)

b)       4 lb

c)       8 lb

d)       16 lb

6.      What is the approximate ratio of casein to whey in ULTIMATE MUSCLE PROTEIN?

a)       1:10

b)       20:80

c)       80:20

d)       50:50

7.      How many forms of carnitine (including L-Carnitine) are in QUADRACARN?

a)       3

b)       4

c)       5

d)       6

8.      Testosterone and other androgens bind to the androgen receptor present in cells. One form of carnitine found in QUADRACARN has been shown to increase androgen receptor levels in healthy, resistance exercising humans. True or false?

a)      True

b)      False

9.      UP-LIFT should not be used during your workout. True or false?

a)      True

b)      False

10.    In a previous issue of this newsletter we stated that personal trainers tell BI that they give ENERGY RESERVE to their clients to assist with what?

a)      Weight gain

b)      Endurance

c)       Fat loss

d)      Well-being

That's it! Now go to the BI Forum to find out how you did!

 

Glutamine Not Stable?

An ad has recently appeared in certain newsstand bodybuilding magazines suggesting that free glutamine (i.e. glutamine unbound to protein, amino acids or anything else) is "unstable" in solution. For this reason, the advertiser goes on to explain, it was not added to their amino acid formula. Should users of GLUTAMINE SELECT be concerned?

The answer is "No." Free glutamine has been administered to healthy subjects in numerous studies and shown to be safely tolerated and effectively raise plasma levels of glutamine. It is true that some researchers have suggested that glutamine cannot be added to nutritional solutions used in clinical settings because it is not sufficiently stable. Depending on the conditions of the solution (e.g. pH, concentration, heat), it can degrade to form ammonia. However, this is more of a concern with nutritional solutions that must be sterilized, since sterilization involves subjecting them to high temperatures.

At room temperatures, glutamine degrades very slowly in solution. For instance, Khan and Elia (1) found that the degradation rate was only 0.23%/day when a solution of plain water and glutamine was left to sit for 2 weeks at 22-24 degrees Celsius. This is equivalent to losing 11.5 mg/day of a 5000 mg (5 g) dose, or a total of 161 mg. Thus, at the end of the 2 weeks, 97% of the dose would remain intact.

Since most users of GLUTAMINE SELECT consume it right away after mixing with water, degradation is not an issue. Nor will it be one if you wait a few hours before drinking, provided you don't boil the solution or leave it out in the blazing sun! (Though it's worth adding here that Khan and Elia found that light and oxygen had essentially no effect on the rate of degradation.)

If you do decide to prepare a serving of GLUTAMINE SELECT and store it for consumption a little while later, simply put it in the fridge or another cool place. Lowering the temperature will reduce the already low rate of degradation even further. 

REFERENCE

1.      Khan K and Elia M (1991). Factors affecting the stability of L-glutamine in solution. Clin Nutr 10(4): 186.

 
Thanks for reading the E-newsletter. At Beverly International education and helpfulness are our core values. We consider our clients to be the best and smartest in the industry, and we sincerely hope that the info we provide feeds your mind, body, and passion.
 
Sincerely,
Roger & Sandy Riedinger
Beverly International