IN MEMORY OF A BODYBUILDING GOD

I had my intro all written (you’ll see it below) when I heard the news: Ben Weider passed away. Together with his brother Joe, Ben founded the International Federation of Body Building, and for nearly all of its existence, he was the President. The IFBB changed bodybuilding in many ways, including creating Mr. Olympia and introducing the world to Schwarzenegger. Ben grew the IFBB by creating branches in 180 countries, and in the last Muscle Times, I just talked about his untiring effort to get bodybuilding declared an Olympic sport. Bodybuilding wouldn’t be bodybuilding without everything Ben and Joe did. And I know when you say something like "Bodybuilding God," images of a huge, ripped guy come to mind, but that’s only because of Ben’s efforts. He didn’t have 22-inch arms, but he lifted up our sport. He truly is one of the Bodybuilding Gods. Thanks Ben. We’ll all miss you.

MY ORIGINAL INTRO

It’s our first newsletter since the Olympia, but that’s the last thing I want to discuss. I want to talk about the times. It’s getting hard out there, and it looks like it’s only going to get harder. The cost of living isn’t cheap. And being a bodybuilder makes it even worse. Just the cost of buying chicken proves that point, not to mention gym memberships and the right supplements. But you know what? At the risk of sounding preachy, I want to say I’m not worried. Why? Because of you. I’ve been in this industry for years, and I’ve met hundreds of guys and girls who are in bodybuilding just for the love of the sport. The dedication is mind-blowing. Bodybuilders are one of the few groups of people out there who truly understands that it takes work — hard work — to get results. And no amount of griping makes it easier. The rest of society is about to get a lesson in that truth, and for some it’s going to be a hard pill to swallow. So make sure you take your dedication and put it out there on the streets. Lead by example. Do that and everything will work out fine. That’s why I’m proud to know you guys. That’s why I’m proud to be part of this sport.

— Adrian Burke — Co-Prez FUSION BODYBUILDING Inc.

THE WBFF EXPERIENCE

For some bodybuilders, the call is so strong the gym isn’t enough. They feel the need to step it up and step onto the stage. FUSION sponsored the recent WBFF World Championships to show our support for the men and women that support us.
Check it out.

WEIGHTY WORDS

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now, and live the rest of your life a champion.’”

– Muhammad Ali

You don't have to oil up in a Speedo and gyrate your shredded glutes to Usher to be considered a “bodybuilder”. If you work out and you've ever flexed in a microwave oven reflection, eaten chicken and rice out of a Tupperware container, or swiped your gym's copy of a muscle magazine, you are officially a bodybuilder.

QUICK GYM TIP

By Dave “Ballistic” Naugler

TAKE A BREAK

This is the oddest Quick Gym Tip you’ll ever read. Ready? Stop going to the gym. Chances are, you love hitting the iron. But as addictive as it is, every once in a while it’s a good idea to take a week or two off. I discovered this the hard way after I injured my shoulder a couple of years back, but I’ve come to understand how fundamentally true it is. That means no workouts, eating whatever you want and putting away all your supplements. No matter how tough your routine, how tight your diet and how awesome your supplements, your body gets accustomed to things and stops responding as well as it could. By giving your body — and even more importantly, your mind — a chance to reset, you’ll rediscover your true intensity and see real results.

Dave Naugler, the 2006 National Middleweight Champion, is a gym rat who is living his bodybuilding dreams. When he’s not training and entering and winning competitions, he’s studying bodybuilding and sharing his knowledge.

From Kitchen to Cooler

Keep Your Fowl from Being Foul

Let me guess, you eat chicken. (Now that’s an understatement.) Chicken is a bodybuilding staple, and as much as you sub in other lean proteins, it’s going to end up in the mix. So let’s spice up your meals – literally. Here are a number of easy and different things you can do to chicken that you might not have thought of. You never know, you might actually start looking forward to eating.

Chicken Spice Guide

Spices	The Skinny
Tandoori	A mild Indian curry intended for grilled meats. You can buy it as a dry spice mix or as a paste. Often you’re instructed to mix it with yogurt before putting it on your chicken, but this really isn’t necessary. Both paste and dry spices are usually low in fat, but different brands can have higher levels of salt.
Fresh Basil	This is the core ingredient of traditional Italian pesto. The problems with pesto are the Parmesan cheese, fatty pine nuts and olive oil. Just blend up the basil, and you get a lot of taste without adding any noticeable calories, fat or salt.
Jamaican Jerk	If you like it spicy, this stuff delivers. This Jamaican barbeque flavor is a mix of allspice and Scotch bonnet peppers that may also have cloves, cinnamon, scallions, nutmeg, thyme or garlic. You can find jerk mix at most well-stocked supermarkets. Just be careful of the salt content of some brands.
BBQ dry seasoning	It’s a good idea to stay away from the pre-mixed barbeque sauces, which can be high in sugar. Of course, the problem is that the dry mixes can be high in salt. Why not make your own? Throw these together any way you like: paprika, chili powder, cumin, pepper, artificial sweetener, cayenne pepper, garlic and onion powder.
Italian dressing	Yep, we’re talking salad dressing. Just marinate your chicken overnight in the fridge in some dressing. Your best bet for a healthy choice is a brand like Kraft® Fat Free. Of course, once again keep an eye on the salt.
Balsamic vinegar	Balsamic vinegar can be used as a tasty marinade. Just use about ¼ cup of balsamic per chicken breast, then put it in the fridge overnight. When you’re ready, cook as usual.
Greek	Ready for this tough dry spice recipe? Mix 2 teaspoons dried oregano, 1½ teaspoons onion powder and 2 teaspoons garlic powder. That’s it. Put it on your chicken and cook. Opa!

Do you have a killer way to cook your chicken? We’d love to hear it. Send your tips to themuscletimes@fusionbodybuilding.com

TOP TIPS

— ISOLATION EXERCISE

The foundation of any great bodybuilding routine is compound exercises that work groups of muscles rather than targeting specific areas. Compound exercises are vital because they help you build your muscles quickly and result in a more balanced physique. But don’t let that fool you — there’s nothing more important than including the right isolation exercises in your routine. When is it the right time to bust out the isolation movements? Just follow these tips:

Problem areas: Everyone has muscles that just don’t seem to grow. When you find a part lagging behind, target it and hit it hard to get it growing.

Exhaust big muscles: So what muscle gives out first when you’re doing the bench press? Not your big meaty chest muscles, but your triceps. So start by hitting your chest with an isolation exercise such as flys before you hit the bench. This will ensure your big muscles will actually get a workout.

Building definition: An amazing bodybuilding physique must always be balanced, but we all know there are showstoppers. Some guys have the arms, some the calves and some the abs. What’s your showstopper?

Breaking plateaus: It’s amazing what your body can get used to. You push as hard as you can, but if you don’t mix up your routine, growth can slow to a crawl. The best way to break new ground is to shock your system, and a great way to do this is to introduce a whole new set of isolation exercises.

The first large-scale bodybuilding contest took place on January 16, 1904, at Madison Square Garden in New York City. Al Treloar won the contest and was named “The Most Perfectly Developed Man in the World.”

Check Out This Site

www.muscledog.com

Next Issue: January 31, 2009

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The information contained in this newsletter is for informational use only and should not be construed as medical advice. Consult with a qualified medical professional before you begin any exercise program. Perform the programs in this newsletter at your own risk. FUSION BODYBUILDING Inc. accepts no responsibility for injuries that may occur as a result of performing these exercises. There are no typical results with use of these workout programs. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. PRIVACY POLICY.

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