PREVIOUS
NEWS!

Building Muscle and Burning Fat: Treat Them Separate and Double Your Results by Jeff Willet
From the hardcore bodybuilder to the person picking up a weight for the first time, at the bare roots of training the goal is pretty much the same - build muscle and burn fat. The only difference is the degree of the results desired.
Think about it. Aside from the health benefits, which there are very many, the main purpose of working out is to look better. Whether that means to achieve more muscular development or sculpt a more toned physique, to some level both are accomplished through a combination of building muscle and burning fat. 
Realizing what is happening when you train and developing a better understanding of what you are trying to achieve with each component of your workouts will help you devise a more intelligent plan. A plan to get you from point A to point B in a straight line. This will save you from experimenting with inefficient methods that promise to yield results yet have no physiological basis. 
Weight training is all about building muscle, plain and simple. The resistance component in your training plan is never going to burn fat no matter how many silly techniques you try. Why - because it is anaerobic exercise no matter how you slice it.
Anaerobic by simple definition means without oxygen. This classification has to do with the energy systems you are using while performing the activity. Anaerobic activities are shorter duration and fueled by the phosphagen and glycolysis energy systems. 
These two energy systems are responsible for the rapid production of ATP. ATP is the energy-donating molecule responsible for muscular contraction. These are basically short-term systems and are the systems called upon during explosive activities such as weight training or sprinting. You are so far away from fat burning in these physiological conditions it is not even funny.
This means that no matter how many reps you do, you aren't going to make resistance training a fat burning or a high calorie expending activity. Don't try to make it something it is not. 
Weight training is an indirect fat burning activity because it stimulates muscle growth. The more muscle mass you have, the higher your resting metabolic rate. You will expend more calories in a day's time because muscle is a very metabolically active tissue as opposed to fat.
You always need to remember that the primary function of weight training is muscle stimulation. The mechanical resistance applied by the weight through a range of motion stimulates muscle to grow. More resistance = more stimulation. 
Depending upon your goals you can turn the training intensity volume up or down but make not mistakes, the weight lifting component of your exercise program is about muscle. Approaching it any other way is a mistake.
OK, we have a grasp on the muscle building side of the coin and that weight training should be viewed as a means to stimulate muscle. Now let's examine fat burning.
Fat burning is mainly dependant on caloric consumption versus caloric expenditure. In other words, you need to consume fewer calories than you expend. Sounds simple enough right? Well, it is.
You need to create an energy (calorie) deficit so your body has to derive fuel from the breakdown of stored energy supplies (fat).
Look at the two variables in your control: calorie consumption and calorie expenditure. Adjusting these is the central component of the fat burning process. You can consume less, expend more, or do a combination of both.
Obviously your diet is going to play a big role. The more concerned you are with losing fat, the more careful you must by with your caloric intake. Remember, you need to create a calorie deficit and one way to do this is the gradual lowering of your caloric intake over a span of time. 
Expenditure is the other variable. You can incorporate cardiovascular activity to increase the total calories you burn in a day's time. This will further help you create the energy deficit.
If you confuse the processes of fat burning and muscle building your results will suffer on both ends because this misunderstanding is often the catalyst for an inefficient training approach that tries to accomplish both things at once.
I like to look at building muscle and burning fat as two separate processes and approach them as such. Keeping them separate and understanding how both sides of the equation work will allow you to emphasize either part to suit your personal goals and maximize your results no matter what end of the spectrum you are coming from.
Always treat weight training as a means to build muscle and energy manipulation through nutritional intake and cardiovascular expenditure as the components of burning fat. This will ensure that you are doing both methods as efficiently as possible leading to greater results.

Researchers Discover the Obvious, Again. 
According to the Journal of Strength and Conditioning Research, there's no significant difference in abdominal activity between portable abdominal devices (Ab Roller Plus, Torso Track 2, AB-Doer Pro, Perfect Abs) and traditional crunches. What? Ab gadgets sold late at night on TV don't work any better than crunches? How shocking!

Beware the Boner
According to the Express-Times, a Pennsylvania (USA) man was acquitted of indecent exposure by proving to the jury that his penis was too small to be seen. 
This unfortunate gentleman was accused of indecent exposure when a woman told the cops she could see three inches of erect penis coming out of the bottom of his shorts. The man used photos and even dropped his trousers in court to show that this was, er, not quite possible. 
Authorities now think the accuser must have seen something else, perhaps a fold of overflowing fat on the man's 312-pound body. 
( I don't make this stuff up, people. Honest.)

The Colonel Gets Fried
You've seen the ads. In one, a bucket of KFC fried chicken is passed around among a group of beautiful, toned teenagers.
Now, the Center for Science in the Public Interest (USA) has filed a complaint about KFC's ads to the Federal Trade Commission, asking that the deceptive and misleading ads be taken off the air.
I agree. I'm sick of fast food places using greatly skewed numbers to misrepresent their junk food as healthy, McDonald's is another guilty of this by trying to pass their fare as healthy. Give me break, please!
A bucket of fried chicken has 3,090 calories along with a large amount of the worst fats you can stick down your gullet. Most KFC outlets fry chicken in hydrogenated shortening loaded with nasty trans-fats. The nutritional info presented in the commercials is often for inhumanly small amounts of fried chicken, some with the skin removed. 
What does KFC say about all this? Scott Bergren, KFC's executive vice-president, made this statement: "Consumers should no longer feel guilty about eating fried chicken as part of a healthy, balanced diet…" then he lamely babbled on about exercise and moderation.

"Big" Christmas Gift Ideas
Got an aunt who can't fit into a car? How about a brother-in-law who needs to learn how to clean his irritated fat folds? Well, lucky for you there's www.amplestuff.com
The company's motto is "Make your world fit you!" They sell specialty items for the grossly obese including these favorites:
• "Reaching" tools for people who can't bend over to put on their socks, pick things off the floor, or wipe their butts. 
• A scale with an extra wide platform that goes up to 1000 pounds. 
• Extra large umbrellas and towels. 
• Special sponges on sticks to get those hard to reach areas when bathing. 
• Books on hygiene that teache the obese how to deal with odor problems, fold irritations, and chafing. 
•"Size-positive" books and videos including such titles as The Health Risks of Weight Loss and You Count, Calories Don't. 
• Extra big, adult sized bibs. 
• Small steering wheels to create more room in the driver's seat. 
• Hand pumped bidets for those that can't wipe even with the help of a "reaching tool."

It's a sad indictment on today's society that we need a store like this. Suddenly I feel like going out for a run.

New Staff Member
Since introducing Sean last month, a number of people have asked for pictures of his competitve history. Sean has a background in powerlifting before he started bodybuilding and has competed at state level as a lifter and a bodybuilder many times. Sean is a lifetime natural and has only competed in drug tested competitions. The photos below are from the 2002 INBA SA Titles where Sean placed second in the Intermediate class.

Letters To the Editor

The following letter was one that I actually received, I did not make it up.

Hi guys,

I was wondering if you can put me in touch with a club, website or whatever who have strong women who like to carry men around. I have never been lifted up by a woman before, and I have wanted to experience it for a longtime,since I carry around people heaps, but have never been lifted up myself by a woman. I would like a girl who is not overly muscular, and she has to be fully clothed of course. I just want to experience what it is like to be lifted up by a girl in a cradle lift, firemans carry, back to back lift, piggyback, or whatever. I am about 6 feet tall and weigh about 105kg (230 pounds) approximately. Perhaps I could help in their weight training by being a human weight! I live in Brisbane, so if you know any girls like I have described above, please let me know.
Thank you, and I hope to hear from you soon!

Kind regards,

Daniel.

Ed: How about you try www.iliketoliftguys.com , I found that they were able to help me when I was after a midget hermaphrodite from lower lithuania to carry me around.

For Sale

Cost $11,500 new (have receipts) and has only been used privately. Looking for around $6,000. Suit private or commercial gym. As new condition. Call me on 08 8373 0735 or e-mail me at kim@australianmuscle.com.au

Stepmill 7000 PT

The ultimate stairclimbing workout
Now with new computer console and workout programs 
Machine height: 78" (198 cm) 
Machine length 44" (127 cm) 
Machine width 29" (74 cm) 
Weight 409 lbs (186 kg) 
Ceiling height required: 9.5-10.5 (2.9-3.2 m) 

Saturday December 20th.
Please note that this is a week earlier than normal due to the Christmas holidays.
Ask me for 15% off everything
10:00AM  til 3:30PM

DECEMBER SPECIALS

Lean System 7

90 caps $59:95

Lean and Clean CD
$34:95

Bronx L-Glutamine
500g $39:95
1kg $59:95
1kg $79:95

Bronx Creatine
500g $29:95
1kg $49:95

N.B. All Prices are in  AUD.

AUSTRALIAN MUSCLE CHRISTMAS GIFT IDEAS 

The Flex Collection

Australian Muscle is proud to present "The Flex collection" . Specially manufactured for Australian Muscle by Gold Creations in Melbourne.
A unique range of superbly hand crafted jewelry pieces, designed for those with fitness at heart.
Our newly expanded range offers exciting new styles. Available in Yellow and White gold and a combination of both.
We offer a flexible approach to fulfill your individual requirements. Special requests outside our normal manufacturing specifications are welcome, if it's possible, we'll make it.
Australian Muscle now has the full Flex Collection range for your perusal. Each piece is hand crafted especially for you. Order can be fulfilled in only a matter of days.
The range includes necklaces, bracelets, ear rings and body jewelry for both men and women. If you are looking for the special gift for those with fitness at heart, then the Flex Collections is for you. While you're at it, why not treat yourself.......you'll be surprised at the prices.

There are 23 individual pieces in the Flex Collection.

Lean and Clean CD Rom

"Lean & Clean is the most informative
and professionally presented information
I have seen in Natural Bodybuilding"
Wayne McDonald, Australian President
& World Vice President of the INBA

Keith Sydney Bullock is revered for his ability to walk on stage totally ripped for shows.

With Pro Natural Mr World, Mr Universe and Mr Olympia titles to his credit, his 17 years of bodybuilding experience is worth bottling.
Now with the release of a CDrom titled Lean & Clean, Bullock shares the tips and techniques to getting on stage looking your best.
The CD has more than 500 pages of information including diet, posing, exercise, measuring, travel, preparation, troubleshooting and much more.

Timeline animations of Sydney's progressive fat loss while maintaining muscle show you the dramatic results you can achieve using the techniques he outlines.

Lean & Clean takes the form of a 16-week guide to body transformation, whether that be for personal gain or contest preparation for bodybuilding, bodyshaping or figure modelling. It takes you from 16 weeks out from your target date right through to the minute you step on stage.

It is ideal for men or women, and obviously you don't have to be a competitive athlete to benefit from these principles. It is simple to use - you put it in your computer and it runs automatically.
The "General" section includes all the resources you'll need to complete each stage of the preparation timeline. There are spreadsheets so you can track your progress, great-tasting recipes that are also low in fat and a full reference section to explain any terms you are not familiar with.

You can then make your way through the countdown from 16 weeks, through 12 weeks, 8 weeks, 2 weeks 48 hours and 24 hours, hitting the stage looking totally ripped.

No matter where you are in the lead-up to your "target day" you can benefit from the principles outlined in this CD, so even if you are only a month away, start from there. Of course, although you are coming in late, reading all the preceding information will greatly improve your knowledge and increase your chances of a top performance.

$34:95 

Mr Olympia 2003 Video

Witness the imposing 285lb Ronnie Coleman destroy the competition to win his 5th Olympia Title.

$69:95 including post in Australia

To order, call 08 8373 0735

WHAT'S THE GOSS?

Gossip is sourced from various sites such as muscletime.com, getbig.com, nuclearnutrition.com, ironmagazine.com 

Dexter Jackson Upsets Jay Cutler at GNC
Dexter "The Blade" Jackson sliced himself a piece of glory by edging Jay Cutler at the GNC Show of Strength in Atlanta. Cutler, who was coming off a three-country European Tour, fell to Jackson in a classic "apples and oranges" comparison, which had the lighter, tight-waisted competitor overcoming Cutler's more massive power physique. It was the second time in as many years that the GNC has been the scene of an upset in the sport. Last year, Gunter Schlierkamp shocked Ronnie Coleman in New Orleans, a stunning decision that affected the sport for an entire year. 
An emotional Jackson accepted the GNC SOS championship belt and the $100, 000 first-place check, then, in a poignant moment, invited his wife Carol onstage. Cutler, used to standing alone in the winner's circle, took the defeat like a man, exhibiting his trademark professionalism while congratulating The Blade. Finishing third was Kevin Levrone, markedly improved from his Mr. Olympia condition from two weeks earlier, when he placed sixth. 
Rounding out the top six were Dennis James in fourth, Schlierkamp in fifth and Darrem Charles in sixth. Chris Cormier's attempt to reclaim his brilliant form fell short, apparently still affected by the illness that forced him to skip the Mr. Olympia contest.

2003 GNC SHOW OF STRENGTH
Atlanta, Georgia; Saturday, November 8, 2003
WINNER: DEXTER JACKSON 
2) Jay Cutler 
3) Kevin Levrone 
4) Dennis James 
5) Günter Schlierkamp 
6) Darrem Charles 
7) Chris Cormier 
8) Melvin Anthony 
9) Toney Freeman 
10) Johnnie Jackson 
11) George Farah 
12) Rodney St. Cloud 
13) Aaron Maddron 
14) Stan McCrary 
15) Claude Groulx 

Check out Flexonline.com for more pictures

Australian Grand Prix
The IFBB Australian Pro Grand Prix will be held in Melbourne on the 20th of March 2004. I will post more details as soon as I receive them.

2003 NPC Nationals: Duval Earns His Pro Card
After several attempts Mat Duval was finally welcomed to the pro ranks in, first winning the superheavyweight division, and then going on to win the overall title. Pushing Mat hard, literally, was heavyweight Frank Roberson, who was a riot throughout the entire Nationals weekend, and in the overall posedown at one point pushed Mat out the way, who responded by picking the funster up and removing him from the front stage area. 
Light-heavy Kris Dim was another who had battled for some years, without success, for a pro card who finally found redemption at this packed (309 competitors) Nationals. 

Matt Duval, Frank Roberson, Kris Dim
Check out Flexonline.com for more pictures

Vale Matt Ferrigno
Matt Ferrigno, father of bodybuilding great Lou Ferrigno and a key figure in the bodybuilding documentary Pumping Iron, passed away on August 21, 2003. The elder Ferrigno gained fame in the film as the fiery, hard driving force behind his young son's bodybuilding exploits. Matt's forceful presence in the documentary served as a counterweight to the charismatic pull of Lou's chief rival, Arnold Schwarzenegger. In a sad irony, a special Pumping Iron DVD went on sale just recently.
Matt was born May 25, 1925, and worked as a New York policeman before retiring as a lieutenant in 1983. He died of stomach cancer after a long illness. He is survived by his wife, Victoria. Condolences to the entire Ferrigno family.

Last week at the World Weightlifting Championship in Vancouver, Hossein Barkhah of Iran dazzled the crowd with his dead-on impersonation of Jennifer Beals in Flashdance. 
No, actually he dislocated his elbow in an attempt to snatch 157.5 kilograms, or about 347 pounds. Ouch. 

. 

Congratulations to Mardi Dix on a very succesfull month in bodybuilding. Mardi won the INBA SA Titles, Overall INBA Australia Figure Titles, and then went on to New Zealand to place 4th in the INBA Natural Olympia. Well done!

SABBA will be running their SA Titles on the 22nd May next year at the Norwood Concert Hall. This event will be a qualifier for the Southern Hemisphere and then the NABBA World Titles to be held in Queensland.

For all NABBA contest details, visit NABBA.com.au

Laugh While Training

Forget the Gym! 
Guaranteed Weight Loss 

A man was ordered by his doctor to lose 75 lbs. due to very Serious health risks.
As he wondered how in the heck he would ever do it, he ran across an ad in the newspaper for a GUARANTEED WEIGHT LOSS PROGRAM."Guaranteed. Yeah right!" he thought to himself. But desperate, he calls them up and subscribes to the 3-day/10 pound weight loss program. 

The next day there's a knock at his door, and when he answers,There stands before him a voluptuous, athletic, 19 year old young lady dressed in nothing but a pair of Nike running shoes and a sign round her neck. 

She introduces herself as a representative of the weight loss company. The sign reads, "If you can catch me, you can have me!" 
Without a second thought he takes off after her. A few miles later,huffing and puffing, he finally catches her and has his way with her. After they are through and she leaves, he thinks to himself, "I Like the Way this company does business!" 

The same girl shows up for the next two days and the same thing happens. On the fourth day, he weighs himself and is delighted to find he has lost 10lb. as promised. He calls the company and orders their 5-day/ 20 pound program. 

The next day there's a knock at the door and there stands the Most stunning, beautiful, sexy woman he has ever seen in his life, wearing nothing But Reebok running shoes and a sign around her neck that reads, "If You catch me, you can have me." He's out the door or after her like a shot. This girl is in excellent shape and it takes him a while to catch her, but when he does, it is worth every cramp and wheeze. For the next four days, the same routine happens. Much to his delight, on the fifth day, he weighs himself and found he has lost another 20 lbs. as promised. He decides to go for broke and calls the company to order the 7-day/50 pound program. 
"Are you sure?" asks the representative on the phone. "This is our most 
rigorous program." Absolutely," he replies, "I haven't felt this good in years". 

The next day there's a knock at the door and when he opens it he Finds a muscular guy standing there wearing nothing but pink running shoes and a sign around his neck that reads, "If I catch you, you're mine."