Brief and intense exercise benefits heart > exercise and diet tips > diet chocolate cake
This article includes tips on weight loss, eating right, training and recipes for muscle gain and fat loss.
Tips & Tidbits
Parrillo Performance
(800) 344-3404
Trainer Spotlight
Jim Ferreri
Title: Owner & Personal Trainer
Company: RESULTS Personal Training
Location: Edgewood, KY
Ferreri’s athletic experience along with Parrillo’s lifting techniques and sports nutrition proves again to be a winning combination. Jim Ferreri is the trainer to Brian Summe who won the 100 breast stroke at the masters nationals 2007. Jim also trained Ellen Sharp who recently won the 2008 State of Ohio gymnastics championships [all around-level 5]. Congratulations to these hard working athletes. Look for their articles in an upcoming issue of the Parrillo Press. Jim Ferreri is the owner of RESULTS Personal Training located at 148 Barnwood Dr., Edgewood, KY 41017. You can contact RESULTS at 859-653-1638.
Training Tip of the Month
Increasing Your Bench Press: To increase your bench press, try consuming more calories to gain more weight. Concentrate on gaining weight at the rate of a pound per week per 100 pounds of bodyweight. To do that, gradually increase your intake of lean proteins, starchy carbohydrates and fibrous carbohydrates until you are gaining at the suggested weight. Quality weight gain of muscle with help boost your strength levels in all your lifts, in addition to your bench press. You can read more about increasing your bench press by incorporating negatives in your bench press routine by checking out the Parrillo Performance Sports Nutrition Guide.
Nutrition Tip of the Month
“With all the spring and summer events approaching, it is typical for friends and family to unite and share some sweet treats. I can maintain my diet/physique by joining in such festivities and having a piece of Parrillo Chocolate CakeTM and combining it with Parrillo Vanilla Flavored Whey ProteinTM made into ice-cubes…the cake and vanilla “ice-cream” keep me feeling full and satisfy my urge to indulge in other tempting sweets! Let the sun shine in!”
- Posted on the Nutrition Forum at
ParrilloZone.com
Questions of the Month
Question from ParrilloZone.com: “Why does the Parrillo Nutrition Manual recommend not using pre-ground turkey or any other meats unless they are prepared by your butcher?”
Answer: “Most pre-ground meats have larger quantities of fat than what Parrillo recommends. If the butcher does it for you, I am sure he will not add the fat and skin.”
Question: “Halfway through my workouts, I’m losing energy in the gym. What can I do?”
Answer: “You might not be taking in enough calories throughout the day. Make sure you’re fueling your 
body properly by eating five, six, or more meals per day with ample calories to fulfill your energy requirements. Also, a combination of lean proteins, starchy, complex carbs and fibrous carbs at your meals will give you a slow release of glucose for sustained energy levels throughout the day. You can also try taking Max Endurance FormulaTM 30 minutes before training to help get you through your routine.”
Reader Tip of the Month
“To prevent abdominal cramping, try abdominal massage, triple water intake (I always say triple because “most” people are already dehydrated), do PROPER ab exercises and try SOME STRETCHING on a core ball. Lay with back on core ball, ensure it’s stablized, then RELAX, allow your entire core to relax and stretch forming to the core ball.”
Email your tips to feedback@parrillo.com and we’ll post a new Reader Tip each month!
Supplement of the Month
• Provides a broad spectrum of amino acids for muscle growth
• Supplies the body with nutrients necessary for
cellular repair
Contains a profile of 17 “free form” amino acids, making them more easily assimilated by your body. Hold onto your hard-earned muscle with Ultimate Amino FormulaTM.
Dominique’s Time Cruncher
Short on time? It’s OK to head for the salad bar for a quick meal on the go, just be choosey and don’t opt for the coleslaw, cheeses and high-fat salad dressings! Add some chicken, tuna or beans to your salad for a protein boost.
Study Shows Brief, Intense Exercise Can Benefit The Heart
“Short bursts of high intensity sprints–known to benefit muscle and improve exercise performance–can improve the function and structure of blood vessels, in particular arteries that deliver blood to our muscles and heart, according to new research from McMaster University.
The study, lead by kinesiology doctoral student Mark Rakobowchuk, is published online in the journal American Journal of Physiology. Regulatory, Integrative & Comparative Physiology. The findings support the idea that people can exercise using brief, high-intensity forms of exercise and reap the same benefits to cardiovascular health that can be derived from traditional, long-duration and moderately intense exercise.
The research compared individuals who completed interval training using 30-second “all-out” sprints three days a week to a group who completed between 40 and 60 minutes of moderate-intensity cycling five days a week.
It found that six weeks of intense sprint interval exercise training improves the structure and function of arteries as much as traditional and longer endurance exercise with larger time commitment.”
- McMaster University. “Brief, Intense Exercise Can Benefit The Heart, Study Shows.” ScienceDaily 4 June 2008.
Parrillo Performance
(800) 344-3404
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