OnFitness Magazine - May/June 2022 - 5

Clean Nutrition
24 PLANT PROTEIN VERSUS MEAT
PROTEIN Protein is the most essential nutritional
element for your body (after, of course, water). Its
very name provides the essential clue. The root
base of the word protein comes from the meaning,
" of first importance, " and that is what protein is for
your body - primal, necessary, and vital.
27 SEVEN FOODS FOR FAT-LOSS The foods
you eat are going to be a major factor in your fat
loss efforts.
28 SCIENCE EXPLAINS HUNGER AND
FAILING DIETS When it comes to losing weight,
many people still have the idea that they can
outwork a less than ideal diet with intense and
long workouts. For most people, this approach will
fall substantially short of succeeding.
30 DECEPTIVE FOOD LABELING Would it
disturb you not to know what's in your food? How
about if some of the ingredients were potentially
harmful? You may think you're fully enlightened by
the labeling laws and the more extensively
expanded requirements on the labeling that have
come out in recent years. Think again.
31 THE GLUTEN-FREE BANDWAGON You
can't help but notice the gluten-free movement
even if you want to. Go anywhere in any grocery
store and there it is, staring you in the face, glutenfree
options galore.
34 FIGHT STRESS AND MANAGE WEIGHT
WITH FIBER If you're an astute fitness
professional who's paying attention, or if you're an
avid participant in the fat loss lifestyle, you have
undoubtedly by now realized that the " calories in,
calories out " model, being the holy grail for optimal
body composition and performance, is at best an
incomplete picture, and at worst, a fallacy.
35 CAN WEIGHT LOSS MAKE US FATTER?
The U.S. weight-loss industry brings in twenty
billion dollars every year. This includes drugs,
surgery, and books. Yet Americans are getting
fatter. What's wrong with this picture?
36 TAKING AIM AT THOSE EXTRA POUNDS
Don't let ten extra pounds be your alarm; let it be
one pound. Start addressing the situation the day
you see it.
38 ARE GENETICALLY MODIFIED
ORGANISMS HERE TOSTAY? Are you
consuming foods that are labeled USDA Organic?
If not, you may be poisoning yourself.
Smart Training
40 HOW TO GET IN SHAPE
FAST! Whole-body training:
seven top performance athletic
workouts for everyone who wants
to achieve the highest level of fat
loss and conditioning, strength
and power, and speed and agility,
no matter what age you are.
42 Dumbbell circuits: high
intensity, metabolic, total body
workouts with only ten-pound
dumbbells. 44 Power, speed,
and agility circuits: the elements
of functional training. 46 Coreconsistent
training: your core is
your fountain for everything your
body does. 47 Minimal rest
intervals: how to get strong fast!
48 High impact training: the
how and when of plyometric
depth jumps. 50 Pound for
pound: here are the best
exercises to take strength gains
to the next level. 51 Bulgarian
bag training: bag training works
your entire body, developing
strength, stamina, speed, and lots
of sweat.
52 BREAKING MUSCLE The
science behind muscle soreness
and how your body heals itself for
hypertrophy and growth.
55 Functional conditioning: how
to reduce the risk of injury.
56 Lower back pain: here's how
to train multifidi muscles to
alleviate the pain. 57 Strength
training routines: back pain and
missed workouts?
Muscle Science
60 TOTAL BODY BLITZ! five eclectic, sciencebased
routines for men and women who want to
achieve all their physique goals. Whether you're a
husky person or string bean, packing on muscle
requires consistency, hard work, and smart
training. 62 Wave loading, the science and
practice: have you encountered a plateau with
muscle gains? Are you bored with your regular
weightlifting routine or getting frustrated? Serious
about taking your strength to the next level?
63 Escalating density training: Whether you want
to increase your fitness gains or add muscle mass,
escalating density training is a method that will
deliver. 64 The core workout that isn't a core
workout: while the old training maxim, " Great abs
are made in the kitchen, not in the gym, " may be
true, you still need to work your abs hard for them
to look and function their best. 65 Techniques for
building more muscular triceps: if the biceps are
the glitzy, glamourous side of muscle, the triceps
represent the blue-collar aspect. They do most of
the work supporting the size of your upper arms.
66 The shape-shifting workout: it's amazing what
you can do to your body by adding a bit more
muscle and at the same time melting off some fat.
This dynamic combination changes the shape of
your physique fast.
68 THE SCIENCE OF FAST-TWITCH MUSCLE
FIBERS During high-intensity training, human
growth hormone, testosterone, adrenaline, and
cortisol create a fat-burning, muscle- building
effect in your body.
71 TRAIN LIKE A BOXER Sprint forward, jog
backward, lateral shuffle, five minutes of rope
jumping, twenty squat jumps, twenty burpees, and
that's just your warm-up.
72 ONE HOUR Are weight workouts that exceed
one hour are detrimental to training performance,
whether from a hormonal or neurological
perspective?
73 THE SCIENCE OF BAREFOOT
GROUNDING Science continues to discover the
benefits of the natural world, and one discovery of
the interactions of the earth's free electrons with
human physiology may have significant benefits for
athletes and exercisers.
Cool-down
76 WEIGHTS&MEASURES Tons of useful
information.
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OnFitness Magazine - May/June 2022

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