OnFitness Magazine - March/April 2022 - 5

38 THE SCIENCE OF LIFE The Ayurvedic
approach to natural fat loss and energy
41 HOW MUCH PROTEIN SHOULD AN
ACTIVE SENIOR CONSUME? Many
people sixty-five-plus describe themselves
as " very active. " They golf, garden, take
long walks, bike rides, and use weights at
the gym. However, there's a new breed of
" very active " out there: those over age sixtyfive
who are surfing, bodybuilding,
competing in powerlifting events, rock
climbing, and trail running for miles. What
about their protein needs?
42 BAD RAP FOODS THAT ARE GOOD
FOR YOU Nutrition is fast becoming one of
the most controversial topics in health and
fitness. Everyone seems to have their view
of what is and is not healthy. However, that
view is too often steeped in bias.
Smart Training
44 YOUR PHYSICAL EXAMS Doctor,
doctor. give me the news...
50 EYES-CLOSED TRAINING By closing
your eyes, you're forcing all your other
senses to open up and take over. Right
away you'll start noticing any muscle
imbalances. By closing your eyes you focus
on the feel of muscle contraction, thus
tapping into your mind-muscle connection,
a real-life neuromuscular phenomenon that
many veteran lifters have tapped into.
56 HARNESSING THE POWER OF
LACTATE The latest information on lactate
has redefined it from a maligned waste
product of exercise metabolism to a key
adaptation signal and performance
enhancer.
58 TRAINING YOUR CORE Go to any
health club across the country and besides
a heavy dose of biceps curls, bench press,
and adductor and abductor work, the most
popular muscles of the human body are in
the core. "
60 LEANER, SLIMMER, AND MORE
TONED LEGS Hips and thighs, saddlebags
and cankles, glutes and tree trunks, a million
names for the most stubbornly unchanging
bane of many women's existence: the lower
body.
Muscle Science
62 THE SCIENCE OF BIGGER BICEPS
The icon of human strength is the flexed
biceps. Many of us focus on our arms, a
favorite area to train. In fact, for young men,
this is probably the muscle group of choice
to train. If you're searching for a way to take
your arm development to the next level, here
are the rules for building brawny arms
quickly.
64 THE 35-POUND DUMBBELL DRILL
If all you have is one thirty-five-pound
dumbbell, you can do a complete workout,
even if you think a thirty-five-pounder is too
light.
65 IMPOSED DEMAND PRINCIPLES
Even if you always train at the perfect
intensity level, you're not guaranteed results.
According to the principle of specific
adaptation to imposed demands, various
types of training will each result in specific
adaptations.
66 MUSCLE MEMORY Conditioning your
body has all kinds of benefits, including a
long term that many are unaware of. One of
these is muscle memory: the ability for your
body to spring back to earlier achieved levels
relatively quickly.
67 DUMBBELL KICKBACK Dumbbell
kickbacks are one of the best isolation
exercises for your triceps. They're
comparable to triceps press-downs but with
more emphasis on the lockout.
68 POWER MOVES Four cutting edge total
body movements that build core, muscle
power, and speed.
75 BACK MUSCLES DEFINED Three
workouts to make them strong, balanced,
and sexy.
Cool-down
76 WEIGHTS&MEASURES Tons of useful
information.
OnFitness Magazine - March/April 2022

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