perfect fit magazine - february 2015
DESCRIPTION
The GO PRO IssueTRANSCRIPT
Weirdest stuff on the web
FITNESS FABLES
VIRTUAL INSANITY
FOOD FIGHTGuilt-free desserts
Separate fact from fiction
STRENGTH WITHIN, PRIDE THROUGHOUT
GO PRO: GUIDE TO COMPETITIVE BODYBUILDING
ISSUE 1 • FEBRUARY 2015 • 2KD
THE INCREDIBLE HEALTH BENEFITS OF WHEY
ARM YOURSELFWITH BIGGER BICEPS IN JUST 12 WEEKS
BODY LIKE BANETRAINING WITH TOM HARDY
www.perfectfitmagazine.com
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ARM YOURSELF
BODYBUILDING SCENE IN KUWAIT
MAKE AN APPOINTMENT WITHTHE GYM DOCTOR...
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Shuwaik-Al Gahra ST - Lilly ComplexShow Room #2 - Behind City Center
402/2015
WARM UP This Month
›› 09 AHMED ALI ASHKANANI Introducing Perfect Fit’s first ever cover star
›› 10PICTURE PERFECTA ‘flying’ start to the inaugural issue
›› 13BODY LIKE BANE How Tom Hardy achieves his incredible physique
›› 14HORSEPOWERRace track secrets and stats
›› 15SMALL AND MIGHTYWork your core and balance like a jockey
›› 16KIT BAG ESSENTIALSThe greatest gym gear and gadgets
›› 17WEIGHT LOSS UPDATEAre men better dieters than women?
WARM UP
FEBRUARY 2015 ISSUE 01CONTENTS
›› 20NEWS FROM THE GYMLatest on Kuwait's best workout centres
›› 25FITNESS FABLES: PART I Should you break if you ache?
›› 27EQUIPMENT EXPERTGet better results at the calf machine
›› 28ONE KIT WONDERFour fantastic dumbbell exercises
TRAIN
›› 30SHORT CIRCUITBurn fat and build muscle fast
›› 34ARMS RACEBigger biceps after just 12 weeks
›› 38REBOOTHow to kick-start your workout
›› 42DESK EXERCISESStretch at work28 DUMBBELL
DRILL
13 CELEBRITY FITNESS
502/2015
WARM UPThis Month
›› 70SNAPPED IN ACTIONMeet the real stars of Perfect Fit… YOU!
›› 74VIRTUAL INSANITYWe look at this month’s seemingly crazy Internet fitness fads
LIVE
STYLE
COOL DOWN
›› 58THE COMPLETE BEGINNER'SGUIDE TO BODYBUILDINGWhat you need to know about going pro
›› 66FASHION FOURThe best white shirts and how to wear them
›› 68TIME TO GET SERIOUSThe world's most expensive watches
FEBRUARY 2015 ISSUE 01
FUEL
›› 46WHEY OF LIFEThe astounding benefits of whey protein
›› 48WHICH WHEY? The best supplements available in Kuwait
›› 51SUPERFOOD OF THE MONTHAcai berries PLUSDelicious smoothie recipe
›› 53FOOD FIGHTThe battle of the frozen desserts:Frozen Yogurt vs Ice Cream
›› 54PROTEIN-PACKED VEGGIE FOODHow to feed your muscles without meat
›› 57EATING'S NOT CHEATINGSplurge in style with a cheat day at Lord of the Wings46 SUPERHERO
SUPPLEMENTS
70 YOUR WORKOUT 66 SUITS
YOU
09 ON THE COVER AHMED ALI ASHKANANI
58 BECOMING A PRO BODYBUILDER
WARM UP Editor’s Letter
602/2015
Organise your life to become a hero Ahmed Ashkanani“
FIT FOR PURPOSE
5 THINGS
YOU MUST DO IN FEBRUARY
PUBLISHERRefocus Media
www.refocusmedia.com
EDITOR IN CHIEFKhaloon Al Yahya
MANAGING EDITOR Nouh Barake
EXECUTIVE EDITOR Katarzyna Khanna
DEPUTY EDITOR Gemma Emmerson
SUB EDITORSLisa Monteith, Nehma Al Falah
PR MANAGERAhmad Qahtan
ARABIC TRANSLATION Rania Azba
CONTRIBUTORSAidan Bricker, Luke Haward, Bo Heamyan,
Kate Marshall, Mark Pilkington, Reshmi Revi
CREATIVE DIRECTIONDavid Botham, Nader Al Quasim
DESIGNERSAndrew Douek-Pirotte
Mateusz Wieliczka Krzysztof Paciorek
PHOTOGRAPHY Fahad Bassam Al Bassam
Arfan Ahmed Sultan "Photokina"
PRINT & PRODUCTIONAl Khat Printing Press
SUBSCRIPTIONSwww.perfectfitmagazine.com/[email protected]
ADVERTISINGwww.perfectfitmagazine.com/advertising
Perfect Fit Magazine welcomes new contributors. If you would like to write for us, email your article ideas to the
Executive Editor: [email protected]
Press releases and general enquires should be sent to the Deputy Editor: [email protected]
Perfect Fit Magazine is published by Refocus MediaKuwait, Salmiya, Salem Al Mubarak Street
Wataniya Complex, 5th floor, T: +965 222 00 453, +965 222 00 454
T H E T E A M
Streamline your workout: train your whole body with just one piece of kit
Fix up your footwear and match your shoes to your workout
Start your day the smart way with a superfood smoothie
Hit the stores for the white shirt closet staples
Weigh out the whey and choose the best supplement
COPYRIGHT © 2015
ALL RIGHT RESERVED
People join the gym for various reasons: some want to get fit or lose weight, some do it for their wellbeing and some want to build an impressive physique. The underlying reason is always the same: we want to improve. We strive for perfection.
Every athlete or bodybuilder can identify with this desire to become better and better. It is certainly true for our first ever cover model, Ahmed Ali Ashknani. But also for the team at Perfect Fit Magazine; for when the idea of creating this publication was first conceived over a year ago, we were driven by the same aspiration – to create something unique, something perfect.
We aspire to be the best source of men’s health and fitness information in Kuwait, bringing you expert advice on sports training, nutrition and lifestyle. It is for every man. Whether you are a professional bodybuilder or a recreational gym goer, you will find something to educate and inspire you on your journey to optimal physical and mental performance.
We chose “Strength Within, Pride Throughout” as our motto. And it is with great pride that I present to you the first issue of Perfect Fit Magazine. Every page in your hands has been meticulously crafted to offer you – our valued reader – something new and exciting to enhance your life.
I hope you will enjoy reading the issue as much as we enjoyed putting it together. If you have any ideas or suggestions for the magazine, please get in touch. Email your comments to [email protected]. KATARZYNA KHANNAExecutive Editor
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AVAILABLE AT WAWAN PROTEINAl Rigai: 24800688AlSalmiyah: 25741935
Who better to star on the first ever cover of Perfect Fit than one of Kuwait’s favourite and most promising bodybuilders? Meet Mr. Ashkanani…
➊ GET STARTED
"A journey of a thousand miles begins with a single step"
➋ DREAM BIG“Nothing is impossible”
➌ FUEL & REBOOT“The most important things in this sport are rest and nutrition”
➍ NEVER QUIT
“Keep on training throughout the year to get the desired result and development”
➎ TOTAL DEDICATION
“Organise your life to become a hero”
AHMED'S TOP 5 FITNESS TIPS
AHMED ALI ASHKANANION THE COVER::
902/2015
WARM UPCover Star
Ahmed Ali Ashkanani, we salute you! Keep up the hard work, and good luck with your next competition – we have a feeling we’ll be seeing a lot more of you. Join Ahmed on Instagram @ahmd_ashkanani
t just 30 years old, Ahmed Ali Ashkanani has spent half of his life weight training.
He began working out at the age of 15, and it has certainly paid off. From his first win at the Kuwait Juniors Championship ten years ago, Mr. Ashkanani has gone on to take trophies at both the Gulf and Asian Championships, and the Arnold Classic Championship; and his hard work and dedication culminated in another victory last year, at the Mr. Olympia Amateur Championship in Bahrain. This homegrown hero is definitely one to watch on the bodybuilding circuit.
Outside of the sport, Mr. Ashkanani is married with one child and also teaches physical education.
So, as an inspirational fitness tutor as well as an international bodybuilding champion, what are his top five tips for anyone wishing to follow in his footsteps?
A
Cover photography by Arfan Ahmed Sultan "Photokina"
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WARM UP Extreme Sports
Picture Picture TAKE THE LEAP
Picture TAKE THE LEAPTAKE THE LEAP
Picture
1002/2015
WARM UPExtreme Sports
T housands flock from all over the globe to bungee jump off the historic Kawarau Bridge
in Queenstown, New Zealand. Only the bravest can make the 43m leap towards the water-filled gorge below before the cord rebounds and they soar back towards the bridge above. Regarded as the birthplace of the sport, this is where AJ Hackett began the first commercial bungee jump over 35 years ago. It also boasts New Zealand’s only ‘tandem’ experience, though it offers the disclaimer that while you may share the thrill, it does not halve the fear!
1102/2015
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AVAILABLE AT WAWAN PROTEIN
Salimiya: 25741935 Mahboula: 96988663 Sharq: 51453298 Al Jahra: 24550161
Blajat: 25723013 Al Rigai: 24800688 Jabriya: Soon Khaitan: 24730605
a
BANEFamous for his chameleon characters and unbelievably buff body, Tom Hardy continues to impress with his movie metamorphoses. While we can’t guarantee you a part in a movie, we can reveal how this muscle man keeps his body in peak condition on and off screen
s well as being an acclaimed actor, Hardy has achieved fame for his willingness and unmatched ability to pack on performance muscle, rendering him almost unrecognisable in some roles; most notably
for his portrayal of imperious looking characters like Bane (The Dark Knight Rises), Bronson (Bronson), and MMA fighter Tommy Riordon (Warrior).
So what is his secret? Well, it is fair to say the 37-year-old takes a slightly more unconventional approach to training than other well-known movie bulkers like Daniel Craig and Christian Bale. Indeed, Hardy, under the guidance of long time friend and former US marine Patrick Monroe, uses weight training strategies like ‘signalling’ and muscle confusion to get his guns and traps looking super-sharp – and now you can too.
SIGNALLING As the name suggests, signalling is all about relaying ‘signals’ to the muscles you want to develop as often as possible.
A good example of this would be to do ten press-ups every five minutes for an hour, or perhaps do sets spread throughout the day, instead of doing a few sets of press-ups to failure over five minutes.
Trainer Patrick Monroe sums it up nicely: ‘The body is purely utilitarian. It gets good at the tasks you set for it. The best way to condition for true strength is to vary the tasks you give your body as much as possible.’
MUSCLE CONFUSION
Introducing variables, like doing ten fast press-ups, then one slow one, one on your knees, then one with arms out wide, will confuse the body and make every rep difficult. Monroe suggests: ‘By making every rep hard and different, you’ll ensure that the body evolves, becoming stronger in multiple areas rather than narrow areas addressed by singular movements.’
Celebrity FitnessBODY LIKE:
WHO IS TOM HARDY?
WARM UPCelebrity Fitness
1302/2015
PLACE YOUR BETSJockeys are self-employed and never actually own the horses they race. Instead they hire themselves out to the highest bidder, and are responsible for their own travel costs, insurance and equipment. The average rider loses about 4kg of weight during a race due to the battering his body has taken.
TAKE A WALKMany jockeys speed walk instead of running to build up their endurance but prevent muscle growth.
THE PAY OFFJockeys may be freelance workers, but the money is there to be earned. Top jockeys can take home over 563,700 KWD ($2million USD) a year.
SOUNDS NUTSThe world’s most successful jockey, Laffit Pincay Jr, was famous for upholding a strict diet to ensure he would be as light as possible. For lunch on race day, he would eat just half a peanut.
DREAMS CAN COME TRUEIn 1923 a stable hand, Frank Hayes, was granted his lifetime wish to enter a race at Belmont Park. Unfortunately for him, it would also prove to be his last ever race. He died of a heart attack halfway through, yet his body managed to stay upright and was carried over the finish line by the horse, winning the race.
OFF THE SCALETo ensure they meet the stringent weight limits and are light enough to win races, the majority of jockeys weigh under 54kg.
SIZE MATTERSWhilst there are no height limits, most jockeys tend to stand between 1.47m and 1.67m.
HORSEPOWERThe thoroughbred horse is able to travel at 72 km/h for a distance of over a mile. This constant, incredible speed makes them faster than even cheetahs over a long distance. By comparison a human can only reach a top speed of 40 km/h when running.
ANATOMY OF
A JOcKEYDon’t let their small stature fool you, there’s a lot more to being a jockey than you might think. The rewards can be millions but the riders face gruelling fitness regimes and unbelievable dietsbefore they’ve even left the starting gate. And they’re off...!
$
4kg
54kg
1/2
72km
1402/2015
WARM UP Bodywork
ANATOMY OF
A JOcKEY
A JOcKEY
Stand with your feet together, arms at your sides.
Lift your left leg up in front of you – knee high.
Then swing the same leg behind you slowly until it reaches the same height.
STABILITY BALL ARM AND LEG LIFT
JUMPING JACKS
SKIPPING ROPE
LEG SWING
Swing your leg backwards and forwards five more times.
Repeat for the other side.
Sit on a stability ball: arms at your sides, feet wide apart, firmly on the ground.
Slowly lift your left leg and extend it straight in front of you.
At the same time lift your right arm straight at shoulder height.
Hold for a few seconds, then slowly lower your arm and leg to their original position.
Now repeat for the other side, this time lifting your right leg and left arm.
WORK YOUR CORE LIKE
Working as a jockey is not a sit down job. The role requires exceptional fitness, stamina and endurance. A jockey’s regime includes yoga, running and core exercises like these to build up balance and stability
Begin this exercise in a standing position, with both feet close together and hands at your sides.
Now jump in the air with legs and arms spread as far apart as you can to make a ‘star’ shape.
Repeat for your chosen amount of time.
To make it harder and improve your balance further, cross your feet each time you land, alternating with your right or left foot at the front.
A classic way to build up stamina and improve balance.
With one end of the rope in each hand, use your wrists to swing the rope overhead and jump just before it touches your feet.
Repeat each time the rope completes a circle.
Tailor the speed to your ability.
As you become more advanced, increase the speed to aid your coordination.
1502/2015
WARM UPMuscle Mechanics
WARM UP Kit Bag
1602/2015
Using Gerard Butler in 300 as your gym inspiration doesn’t mean your kit bag should be Spartan too. Having a few well-chosen items will make your gym sessions far more enjoyable and more productive. Here are three fitness must-haves for your gym bagBAG
FROM SHOPPING CART TO GYM
WWW.NIKE.COM
Blender BottleSportMixer
If you lead a busy life (or you have plenty of free time but don’t want to
spend it in the kitchen) the chances are you can’t always prepare a shake before each and every workout session. The Blender Bottle SportMixer is a great little labour-saving device as the mesh ball ‘whisk’ located inside this BPA-free, leak-proof bottle breaks up clumps of protein powder, enabling you to simply throw in your whey protein, glutamine and organic juice and enjoy a tasty wholesome shake without a blender.
This super-smart and ultra-sleek wristband contains motion sensors
that track your movement throughout the day, recording all your activity and converting it into ‘Nike Fuel’ points. These points are useful in that they enable you to compare your daily activity levels to friends and colleagues (and rivals), even if you do completely different exercises or sports. Moreover, it also tells the time and counts the number of steps you take each day – apparently 10,000 is seen as a good indicator of a healthy lifestyle.
Nike FuelbaNd
Radiate ShirtThe good people at Radiate Athletics have come up with
apparel that reacts to your body’s activity and shows exactly how hard you’re working in real time. The colour of this innovative tech garment changes whenever you become active so you can see
which parts of your body are getting used in great detail. In essence, this enables you to see calories as they burn, be aware of muscles reaching their maximum output and keep track of your body temperature as it increases within key areas of the body. It looks cosmic too.
WWW. BLENDERBOTTLE.COM
WWW.RADIATEATHLETICS.COM
WEIGHT A MINUTE
Some women complain they’re always watching what they eat but never losing weight. New research suggests it may be because men are better at diets
I t seems that men are more likely to stick with a weight loss
programme than women. Researchers from the universities of Aberdeen, Bournemouth and Stirling in the UK analysed the results of international obesity studies and found that while men were initially more reluctant to tackle their weight issues, they were more likely to follow through and achieve results.
Evidence from the studies, involving more than 15,000 men, showed that men tended to be motivated to lose weight by their perception of the health benefits, while women were motivated by their appearance.
The research found that weight interventions run in sports clubs and gyms were very effective, with low drop out rates, as men welcomed the support of other participants. Combining calorie reduction with exercise and expert advice was the most successful method for weight loss.
BREAK THE BREAKFAST RULES
Eating breakfast may not
be as significant for weight loss as previously believed. A new study by the University of Alabama at Birmingham challenges the idea that skipping breakfast leads to snacking and overeating at subsequent meals.
The study, published in the American Journal of Clinical Nutrition, found that weight loss was not influenced by breakfast habits, despite evidence that eating breakfast may affect appetite and metabolism.
It suggests that eating a healthy, balanced diet is more important than meal timings when it comes to losing weight.
PICK PRUNES TOREDUCE APPETITE
Research by the University
of Liverpool, UK, suggests that two handfuls of prunes daily can reduce appetite and enhance weight loss as part of a calorie controlled diet.
While prunes are often overlooked in favour of fruits with a more glamorous superfood status such as blueberries, the humble prune is packed with fibre, vitamin C and other phytonutrients.
Prunes support regular digestion and bone health, and can help lower cholesterol, making them the perfect addition to your porridge (whenever you choose to have breakfast).
ARE MENbEttER DIEtERS?
1702/2015
WARM UPWeight Loss
PLATINUM NEWS:REFLEXOLOGY PATH
FITNESS FABLES: SORE MUSCLES DILEMMA
STOP + RESTART:FOUR FITNESS REBOOTS
DESK WORKOUT: STRETCHING ON THE JOB
1902/2015
23
25
38
42
TRAINMEET YOUR NEW GYM PARTNER
SAvED bY tHE bELLP
eople have been lifting dumbbells since the 1700s and they have remained a gym staple for over 300 years. Originally two
church bells connected by a rod, the clappers were removed so they wouldn’t make a noise, hence the name: dumb bells. They’ve been a ringing success ever since! Turn to page 28 for this month’s one kit wonder - four exercises for an all-over body workout using only dumbbells.
ARM YOURSELF
Get better results with these tips for the calf machine
COMPLEXCIRCUIT
Burn fat and build muscle in just ten minutes
ONE KIT WONDER
Some dumbbell moves to max your workout
Boost your biceps in only three months
EQUIPMENTEXPERT
27 28 30 34 OXYGEN NEWS: INDOOR CYCLING CLASSES
PLUS20
Has your body or your life changed drastically since you
started exercising? Have you lost a ton of weight or gained impressive muscle mass? Share your transformation with the Perfect Fit readers. We are looking for people who have undergone a big change as a result of healthy diet and lifestyle. If you would like to be featured in the magazine, get in touch now! Contact the Executive Editor at [email protected].
2002/2015
othing beats the feeling of completing an arduous climb to the crest of a hill
on a bicycle, before freewheeling down the mountainside with the cool breeze in your face. Yet somehow the thought of pushing a bike around a sweltering hot and dusty city with cars whizzing past doesn’t have quite the same appeal. The fact remains that cycling is one of the best forms
n of cardio exercise, and thankfully static bikes have become essential equipment in every gym. Indoor cycling as a group exercise is a relatively recent phenomenon – the term ‘Spinning’ became a trademark in 1992 – but its high energy, adrenalin-filled format soon made it a hit. With instructor-led routines that can raise your heart rate to up to 92 percent, burn an average of 600 calories per
session and work your quadriceps, hamstrings, hips and back, spin is irrefutably one of the most effective cardio classes you can join, and it’s great fun too. Another benefit of working out in a group is the motivation of your peers, as well as the trainer at the helm guiding you through simulated hill climbs, sprints and intervals at different levels of intensity.What are you waiting for?
SHARE YOUR SUCCESS
Oxygen gym has a schedule of three indoor cycling classes per day, five days a week. Pick up a timetable to plan your next class
ON YOUR BIKE
As one of the most efficient forms of cardio exercise, indoor cycling is as deservedly popular today as it has ever been. From warming up to cooling down, endurance to HIIT, there’s a program out there for everyone
In a spIn
TRAIN Oxygen News
ADJOINNOW
ONLY IN PLATINUM GYM KAIFAN
START FROM:
Phil Health Flex Wheeler eflexology is a holistic therapy that dates back to ancient times.
Traditionally, reflexologists work on certain points on a client’s hand, foot, face or ear that correspond with different areas of the body.
More recently, reflexology paths are starting to appear in modern spas and gyms as a way to de-stress after a long workout or busy day. And now, Platinum Gym are proud to present Kuwait’s first ever water walkway to their gym users. As part of the swimming pool area, you can walk through the pebbled path and feel the many benefits of each lump and bump.
In addition to the reflexology simulation, the other health advantages of the pebbled water walkway include lowering blood pressure, working your foot muscles (vital to get a strong stance when lifting heavy weights) and improving your overall fitness levels – plus it feels great!
So, for a healthy mind, body and sole, take a walk to Platinum Gym, Kaifan.
R
This year’s Platinum Championship takes
place on Friday, 6th February with the morning session at 9am and the finals held in the evening at 6pm. The competitor’s weigh-in takes place the day before between 9am and 7pm at the Al Messilah branch of Platinum Gym. Contestants will be placed into four separate categories before going on to compete for up to $10,000 in prize money.
Special guests include reigning Mr. Olympia Phil Heath and record-breaking bodybuilder Flex Wheeler.
For exclusive coverage, photographs and all the results from the show, make sure you pick up issue two of Perfect Fit next month.
2302/2015
The first thing you want after a tough workout is to sit down and put your feet up. Here’s why you should make time for a few extra steps before you hit the showers at Platinum Gym
SIMPLE PLEASURES
PLATINUM CHAMPIONSHIP 2015
TRAINPlatinum News
AD
Sometimes it’s hard to separate fact from fiction – speak to fifty people at the gym and you will get fifty different opinions on any workout worry. That’s how fitness fables start…
PART I:
SHOULD YOU BREAK IF YOU ACHE?
It is common to feel sore after the gym, especially
when you start a new programme or increase the intensity of your current regime.
If you feel a little discomfort as a result of your most recent efforts then you will probably conclude that missing your next gym session is the sensible thing to do.
The fact is, as long as you are not suffering with an acute injury, you don’t need to worry about making yourself more sore. Exercise can actually help to reduce muscle stiffness, speeding up your recovery.
During a workout, exercises that stretch and lengthen the
muscles – known as eccentric movements – often cause tiny tears in muscle cell membranes, resulting in inflammation which leads to soreness the following day.
It is normally the case that the soreness resolves itself within 48 to 96 hours. In the meantime however, moving the afflicted muscle may cause discomfort as it is likely to feel stiffer and weaker than normal.
Research has indicated that muscles with minute tears may also develop higher levels of creatine kinase, an enzyme that can exacerbate soreness. This may make you feel like you want to stop all training until it has completely disappeared.
A study in the Journal of Strength and
Conditioning Research found that repeating eccentric exercises while still sore from a previous workout did not worsen injured muscle fibres or stimulate higher creatine kinase levels.
The study also showed that afflicted participants who continued with their programme didn’t recover from their soreness at a slower rate than those who took a session off.
So breaking when you ache is a fitness fable – soreness isn’t a good enough reason to miss out on your next gym session.
2502/2015
TRAINFitness Fables
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alves are a muscle group that most people don’t really care about. They are a notoriously
difficult body part to make grow, and it is all too easy to forget about them
c SLOW IT DOWN
DROP THE WEIGHT
FULL RANGE OF MOTION
FEEL THE SQUEEZE
MIX IT UP
altogether, rather than address the problem. But help is at hand (or leg). Getting to know the calf machine properly will ensure better results in less time.
✘
Take time over every rep you perform. You should press up
in a controlled motion, and then lower yourself back to the starting point to the count of four.
Bouncing up and down with a weight that is too heavy for
you will not help your lagging calves to grow. Use a sensible weight that allows you to perform quality reps to boost growth.
Start the rep with your ankles below the plate on the machine,
and your calves fully stretched. Press all the way through the movement until you are on the tips of your toes.
At the top of the movement, squeeze your calves hard to
force as much tension through them as possible.
Use a variety of different reps to stimulate more growth. You
can perform as few as six reps per set, then go all the way up to 20-25.
Workout modelled by Mahmoud Al Mubarak at Platinum Gym Photography by Fahad Bassam Al Bassam
With a few changes to form and some simple training techniques, you will be able to get even better results from your leg days. And it only takes one piece of kit: the calf machine
CALF MACHINE
2702/2015
TRAINEquipment Expert
The gym is full of equipment and while each serves a purpose, sometimes it’s good to get back to basics. Just grab your gym kit and a pair of dumbbells to shred fat and get pumped
DUMBBELL
or the best results, perform 10-12 reps for each exercise, and perform the moves in
order with only 30 seconds of rest between exercises. This will ramp up the intensity of your workout, and have you burning calories even after you’ve left the gym. After the last move, rest for two minutes before going again. Repeat the circuit three to four times in total.
f
A great compound move that works your legs, core, arms and shoulders.
➊ Grip a single dumbbell in both hands.
➋ Hold it so that it hangs down in front of your waist.
➌ Look forward and keep your back straight, then squat down until your thighs are parallel to the floor.
➍ Pause briefly, then push up through your heels in a fast but controlled motion until your legs are almost straight again.
➎ Repeat for reps.
SUMO SQUAT
If you find that you struggle to go deep enough on this exercise because the dumbbell gets in the way, try standing on a box or small platform. This will allow you to work your legs through their entire range of motion.
TOP TIP
Workout modelled by Ali Al Arbash at Oxygen GymFollow Ali on Instagram @blingalarbashPhotography by Fahad Bassam Al Bassam
2802/2015
TRAIN One Kit Wonder
DUMBBELL
DUMBBELL BENCH PRESS
A great move to target your chest and triceps, along with the deep muscles in your core.
➊ Lie on the floor.
➋ Hold a dumbbell in each hand up above your chest.
➌ Slowly lower the dumbbells until elbows touch the floor.
➍ Then in a smooth and controlled motion, push back up to the starting point.
➎ Repeat for reps.
Avoid locking your elbows out at the top of the movement. This will keep tension on the target muscles, and also reduce the risk of injury to your elbows.
TOP TIP
An excellent move that targets your back and biceps.
➊ Stand with your feet shoulder width apart, your back straight, and your body bent over to 45 degrees.
➋ Hold a dumbbell in each hand and allow them to hang down towards the ground.
➌ Whilst looking forward, pull the dumbbells up towards your body, until they just brush against your lower chest.
➍ Pause briefly at the top of the movement, and squeeze your back hard against the resistance.
➎ Repeat for reps.
DUMBBELL ROW
Keep your body still throughout the movement. Using momentum will take the tension off the back, which would have a negative impact on muscle growth.
TOP TIP
A great compound move for your shoulders, legs and core.
➊ Stand with your feet shoulder width apart.
➋ Hold a dumbbell at shoulder height in each hand.
➌ In a fast but controlled motion, bend your legs slightly and push hard through your heels, straightening your arms out above you at the same time.
➍ At the top of the movement both your arms and your legs should be straight.
➎ Slowly lower the dumbbells to the starting point, and bend your legs slightly.
➏ Repeat for reps.
DUMBBELL PUSH PRESS
If doing single arm, keep your free arm tucked in by your side. This limits momentum and keeps tension on target muscles.
TOP TIP
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TRAINOne Kit Wonder
imilar to circuit training, a ‘complex’ is a series of exercises that should be
performed back to back without rest. Although this complex only takes a number of minutes, your body will burn calories for many
hours after you have finished.Perform 10 reps for each exercise in order, and rest for 60 seconds at the end. Repeat five times. If you are unsure of the weight to use, try it first with an empty bar.
S
You don’t have to spend hours in the gym to get results. If you are stretched for time, try this 10-minute barbell complex to torch fat and build muscle fast
SHORTCIRCUIT
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TRAIN Express Workout
Workout modelled by Jaber Al Fadly and Mahmoud Al Mubarak
at Platinum Gym. Follow them on Instagram @born_2be_bodybuilder and @brownee777. Photography by Fahad Bassam Al Bassam
➊ Hold barbell with overhand grip.
➋ Stand with legs shoulder width apart, torso straight, knees slightly bent.
➌ Keep your back straight, bend at the hip, and lift the barbell over your feet.
➍ You should feel a stretch at the hamstring.
➎ Bring your torso up straight by extending the hips.
➏ Repeat for reps.
Keep your head up and looking forward as you perform the move. This will ensure that your back is in a comfortable position and prevent injury.
TOP TIP
STRAIGHT LEG DEADLIFT
➊ Hold barbell with a shoulder width grip, your palms facing towards you.
➋ Keep your back straight, look forward and rock over from the hips so that your upper body is at a 45-degree angle to the ground.
➌ In a fast but controlled motion, pull the bar up to your belly button, until it just touches your stomach.
➍ Slowly lower the bar to the starting point.
➎ Repeat for reps.
Use a full range of motion by stretching your arms out at the bottom of the movement.
TOP TIP
BENT OVER ROW
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TRAINExpress Workout
➊ Hold a barbell with overhand grip, slightly broader than shoulder width.
➋ Stand with your feet shoulder width apart.
➌ Keep the bar close to your body and pull the bar up towards your chin in a smooth and controlled motion.
➍ Slowly lower the bar to the starting point.
➎ Repeat for reps.
Make sure that you use a slightly wider than shoulder width grip. This will help to recruit more muscle in your rear deltoids and upper back.
TOP TIP
UPRIGHT ROW
➊ Stand with a barbell resting across the top of your back.
➋ Your feet should be shoulder width apart.
➌ Whilst looking forward, slowly squat down until your thighs are parallel with the ground.
➍ Pause for a second, then press hard through your heels until your legs are almost straight.
➎ Repeat for reps.
Fight gravity whilst you squat. Pause briefly at the bottom of the movement before driving up hard through your heels in a fast but controlled motion.
TOP TIP
BACK SQUAT
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TRAIN Express Workout
To keep constant tension on your shoulders, avoid locking your elbows out at the top of the movement.
TOP TIP
➊ Hold a barbell with an overhand grip at shoulder level.
➋ Stand with your feet shoulder width apart.
➌ Press the bar up above your head, until your arms are just short of being straight.
➍ Slowly lower the bar to the starting point.
➎ Repeat for reps.
MILITARY PRESS
➊ Stand with a barbell resting over your upper back.
➋ Your feet should be shoulder width apart.
➌ Look forward and keep your core engaged.
➍ Lunge out in front of you with one leg and lower yourself until your thigh is parallel with the ground.
➎ Push hard through your heel so that you return to the starting point.
➏ Switch legs and repeat.
➐ Repeat for reps.
Drive hard through the heel of your front foot as you lunge, making sure that your back foot doesn’t do the work for you.
TOP TIP
LUNGES
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TRAINExpress Workout
econd perhaps only to a set of ripped abs, biceps are the muscle group that men want to develop the most.
They are visible in almost any outfit and from all angles – and can make a big difference to the overall look of your physique. Regardless of whether other areas of your body need work, a t-shirt stretching set of biceps will make your physique stand out.
To properly develop your biceps, you need to train 'smart', as well as hard. Throwing heavy weights around might be good for your ego, but it isn't optimal if size is what you are after.
THE EXERCISES Add these following moves into your training plan, to add inches onto your arms in no time:
s
This is a very simple move that allows you to isolate one arm at a time. It makes a great choice for those of you who might train on your own, as you can perform forced reps by using your free arm to assist you.
➊ Sit on a bench and lean over holding a dumbbell in one hand, your palms facing away from you.
➋ Keeping your arm pressed against the inside of your thigh, curl the weight up until it is in line with your shoulder.
➌ Slowly lower the weight to the beginning. Repeat for reps.
➍ Switch sides and repeat for the other arm.
CONCENTRATION CURLS
Shirt stretching, super-hero arms will never go out of style. Aidan Bricker has five battle-tested bicep tips to pump up your arms and build bigger bicepsWorkout modelled by Ahmed Al Refaaey at Oxygen Gym Follow Ahmed on Instagram @q8_attractivePhotography by Fahad Bassam Al Bassam
bIGbIcEpSIN JUSt 12 wEEKS
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TRAIN 12 Week Workout Plan
This is one of the best moves to help you develop an impressive bicep 'peak'. For optimal results, keep the incline of the bench fairly low – around 30 degrees or less. This will recruit the long head of the biceps to a greater extent, helping you to build the impressive peak that you are after.
INCLINE DUMBBELL CURL
➊ Lie back on an incline bench holding a dumbbell in each hand, with your arms straight and your palms facing away from you.
➋ Without lifting your head off the bench, curl both dumbbells up until they are in line with the top of your chest.
➌ Slowly lower the dumbbells to the starting point. Repeat for reps.
One of the best moves for overall bicep mass, the EZ bar curl puts less stress on your wrists than a traditional barbell curl, but still allows you to lift heavy.
EZ BAR CURL
➊ With straight arms, hold an EZ curl bar below your waist with a shoulder width grip and your palms facing away from you.
➋ Keeping your elbows tucked in and without using momentum, curl the bar up until it is in line with the top of your chest.
➌ Slowly lower the weight to the starting point. Repeat for reps.
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TRAIN12 Week Workout Plan
This move helps to build the inner head of your bicep, adding thickness and width to your arm.
EZ BAR PREACHER CURL
➊ Sit on a preacher bench holding an EZ bar with a shoulder width grip.
➋ Keeping your chest pressed into the bench and without using momentum, curl the bar up towards you until it is in line with your face.e.
➌ Slowly lower the bar until your arms are straight and your triceps are flexed. Repeat for reps.
This old school move makes a great choice for the end of your workout. Incorporating elements of both the standard dumbbell curl and the reverse curl, Zottman curls hit your biceps hard on the way up, and your forearms hard on the way down.
ZOTTMAN CURLS
➊ Stand with your arms straight and by your side, holding a dumbbell in each hand with your palms facing forwards.
➋ Curl both dumbbells up and as you do so, rotate your forearms so that your palms are facing away from you at the top of the movement.
➌ Slowly lower the dumbbells and rotate your forearms back so that your palms are facing away from you again. Repeat for reps.
12 WEEK WORKOUT PLAN
Here is a sample workout plan to help you build a pair of thick and well-shaped biceps. Going heavy in the first few weeks will improve your strength, allowing you to lift more when you increase the reps towards the end of the plan. Using a variety of moves will help to work your biceps from different angles, stimulating more muscle fibres and resulting in accelerated gains.
WEEKS 1-4EZ Bar Curl 4 sets of 4-6 reps
Incline Dumbbell Curl 4 sets of 4-6 reps
Concentration Curl 2 sets of 6-8 reps
WEEKS 5-8Incline Dumbbell Curl3 sets of 8-10 reps
EZ Bar Preacher Curl 3 sets of 8-10 reps
Concentration Curl2 sets of 10-12 reps
WEEKS 9-12EZ Bar Curl 3 sets of 10-12 reps
EZ Bar Preacher Curl 2 sets of 10-12 reps
Zottman Curl2 sets of 12-15 reps
3602/2015
TRAIN 12 Week Workout Plan
AT YOUR FINGER TIPS
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TRAIN Workout Makeover
A lmost every area of the exercise game has room for development and
extra challenges. Often when you have been training for a long time, you can become stuck in a rut, repeating the same workout time and again at the gym. Whether you love cardio but find your routine is broken up or lacking focus, or avoid those machines in favour of weights but want to shed some fat, it’s time to reboot. A fantastic way to do this is to structure your machine time as if you’re in training for a triathlon.
Triathletes typically start their preparation with endurance running training, which will of course involve hitting that treadmill. Build up to it slowly; start out with 25 minutes walking and just five running at a steady pace, then over the days gradually increase the ratio of running to walking. This ever-changing routine will hold your interest, and the steady increase in pace will result in a new achievement at every session. By the end of the first two weeks you should be doing 15 minutes of each, and by the end of a month you’re doing five minutes of walking followed by 25 minutes at a brisk running pace.
Does your workout seem to lack the edge it once had – the buzz it gave you? Have you stopped seeing results and started to get bored? Luke Haward has four fitness reboots to kick-start your workout and get you back on track
HARDERBETTERFASTER STRONGER
HARDERBETTERFASTERSTRONGER
THE REBOOTTHE REBOOT
For cycling, either tailor your own 30 minute programme in a similar way to the running, changing gradients and resistance accordingly over the first month; or alternatively, pick one of the pre-programmed routes and let the machine choose your course. Add in half an hour of swimming at the end of each session and over four weeks you will start to notice you can go harder and hit more lengths each time.
try HARDER
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Workout Makeover
A n upgrade in your kit bag can sometimes be just as effective as a change in your routine. If you
have just changed your regime, or regularly switch between different sports and exercises, it is worth investing in several pairs of different footwear to match your various programmes. If you’re an all-rounder, taking part in a little of everything, a cross trainer is the perfect shoe for you.
If you’re into court games – basketball, squash and tennis – focus on specialist court shoes. These provide traction, lateral and mid-foot support, and tend to be especially durable.
If you’re a runner, you need to look for cushion-soled trainers with forward motion support to protect your feet from the constant pounding on the treadmill. Most stores will measure your feet properly and can even calculate your gait for the ideal fit. Any new trainer will feel great in the store, so heed professional advice when it comes to your foot’s size, shape and arch to ensure the optimal comfort, support and performance.
For weightlifting, few realise that cushion-soled shoes are not appropriate. Weightlifters need stability and traction to support the force that comes down through your body when lifting heavy weights. Cushioned shoes can allow your ankles to roll under the weight, which can be extremely dangerous. There are two main options for this task. Weightlifting shoes with a rubber sole and an ankle strap for extra support are the more traditional choice and very popular. Others prefer minimalist shoes or toe shoes that recreate a barefoot sensation. Advocates of this relatively new concept believe they give greater stability than regular weightlifting shoes and a better driving force throughout the full weightlifting motion. If you can, try both options to find the best solution for your own personal agenda.
buy BETTER
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TRAIN Workout Makeover
R egular workouts can get you from place to place with less daily fatigue; you have more
stamina and better concentration. If you find yourself under a lot of work pressure or in demand from other commitments, your gym time can come under threat. Try not to cut out exercise completely, as the benefits of even a short session far outweigh the time recouped by not going; you just need to make better use of the minutes on your stopwatch. High intensity interval training or HIIT is one of the best ways to maximise a short gym session. HIIT comes with numerous benefits, alongside the bonus of being remarkably time-efficient. Interspersing reps of very fast, high intensity cardio such as running, rowing, cycling or skipping with bouts of low intensity ‘rests’ but not stopping in between has been shown to produce incredible results when compared to the long sessions of slow and steady, long-distance cardio many will be familiar with. Research shows that even just ten minutes of HIIT can be more effective than half an hour on the treadmill.
HIIT tends to be equipment-light and cardio-heavy, giving your heart an efficient and powerful workout. Its intensity and speed is also known to motivate your body’s natural repair cycle, meaning that more calories are burned in the day following a workout, and it can also stimulate human growth hormone, which has been shown to slow the aging process.
HIIT and weightlifting is a perfect combination, as HIIT burns more fat than muscle. Some research has shown you can shed up to nine times more fat with HIIT than with slow and steady cardio.
do it FASTER
Research shows that even just ten minutes of HIIT can be more effective than half an hour on the treadmill and you can shed up to nine times more fat with HIIT than with slow and steady cardio.. “40
02/2015
TRAIN
S trength is something both mental and physical, with some of the most powerful
martial combat practitioners in the world being reasonably slight in terms of physical stature, yet possessing tremendous mind power and self-control in all physical encounters. Ninja-like inner strength is not difficult to achieve, even if you are in the gym and not high-kicking on an Eastern roof terrace.
If you start losing willpower, consider taking up a simple meditation routine. Meditation essentially helps us re-establish a balance between being and becoming. Your ‘internal monologue’ can be honed in order to reinforce performance. Think of becoming when you tell yourself all your positive intentions, for when you go to the gym. At the gym, try to achieve a state of meditation and rest in being in the moment, the direct experience. If you focus on your breathing during an
exercise, when fully immersed in that focus it is impossible to be bored or preoccupied with any particular subject matter. You can combine being and becoming in any part of life (it’s particularly useful in tedious boardroom meetings!) but to use it during exercise is a very ancient and powerful combination.
Be determined, and persevere with your exercise routine day in and day out. It’s far better to do even ten minutes every day than two hours in a single sitting per week. The regularity gives a sense that this is a part of your life, and not something that needs to be fitted in grudgingly. As you gain inner strength you will start to feel the whole process becomes self-perpetuating, at which point the discipline to exercise will no longer be a conscious effort, but a natural instinct towards that action. Inner strength comes from developing this natural discipline, and is a truly flexible strength, not a brittle one imposed from outside.
STRONGER mind
4102/2015
Sometimes we all wish we were at the gym instead of stuck at the office. But now you can bring part of your workout with you. A few stretches at work can be very beneficial to your overall health and wellbeing, helping to mitigate the effects of being sedentary for much of the week
e verybody knows that stretching is an integral part of exercise. Warming up muscles with some dynamic
stretches before a period of exercise and cooling down with some static stretching afterwards can help to reduce muscle soreness as well as reduce your chances of getting injured. However, stretching shouldn’t be seen as an exclusively sporting endeavour. Indeed, the benefits of stretching can be applied to environments far away from the confines of the gym, pool, sports field or running track. Here are three great stretches to keep you in shape, even when you’re nowhere near the gym.
wOR
KOUt
Desk
TRAIN
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Stretch
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The chair twist is the perfect antidote to sitting in the same position for extended
periods of time. It can be performed during long conference calls or during the post-lunch slump.
➊ Position yourself toward the front of your chair and then move your thighs toward the left side of the seat so that you are sitting almost diagonally. ➋ Next, lift your left arm up to the ceiling, inhaling as you do so. ➌ With an exhalation, move your arm to the back of the chair on the opposite side, grabbing hold of the backrest. ➍ Move your right hand to your left knee and inhale; you should feel a slight stretch in your spine. ➎ Exhale and twist to the left, pressing your left hand against the backrest to intensify the twist. Take in a deep breath, deliberately relax the muscles in your back and then extend the twist a little more. ➏ Try to stay in this position for around 10 to 15 breaths. ➐ Upon completion, exhale, return to your starting position and then repeat the process on the opposite side of your body. ➑ Do this stretch correctly and you will feel the muscles in your back (particularly in the middle back) releasing after having been ‘locked’ from sitting in the same position for a long time.
CHAIR TWISTSAs well as helping to open the chest, this
stretch releases tightness in the middle back. Do this exercise while reading long documents on the computer or just before lunch after a long morning.
➊ Position yourself near the edge of your seat, cross your hands over your chest and clasp the right side of the backrest with your left hand and the left side of the backrest with your right hand.
➋ Lower your chest forward, relaxing your shoulders and opening your upper chest in the process. ➌ Again, try to hold for 10 to 15 breaths. ➍ When finished, exhale, release your hands slowly and bring them back down by your sides. ➎ Along with a pleasant sensation in your middle back, this should also provide you with a nice ‘lightness’ across your chest area.
OPEN CHEST STRETCHES
If your neck feels stiff for large parts of the
working day then this is the exercise for you. This can be performed whilst on the telephone or even in the boardroom when waiting for a meeting to begin.
➊ Start by sitting upright so that your back isn’t in contact with your chair’s backrest. ➋ Position your head so that it is in a ‘neutral’ position and aligned directly over your spine.
NECK STRETCHES➌ Grab hold of the right side of your chair seat with your right hand and breathe in. ➍ As you exhale, slowly drop your left ear toward your left shoulder, being careful not to lift your shoulder or turn your head. ➎ Breathe in and out several times, feeling the stretch on the right side of your neck as you do so.➏ Perform this stretch correctly and you’ll feel your neck ‘lengthen,’ almost as if you are creating space between each of the vertebrae in your cervical column.
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SUPERFOOD SERIES: ACAI BERRY
FUEL
even if you don’t have time to eat before you go to the gym, try to squeeze
in a smoothie to keep your engine running at full capacity so your workout won’t burn out. There’s no need to go overboard with the ingredients, just use some of your favourite fruit, Greek yoghurt and granola to thicken, to provide the sustenance you need for a session. Save your protein for afterwards; you need less than 10g in your pre-gym shake. Choose a whey or milk-based product if you are buying it pre-made.
SMOOtHLY DOES It
MAKE SURE YOU’RE NEVER RUNNING ON EMPTY
4502/2015
PLUSSHOW ME THE WHEY
CHEAT DAY MEAL
MEATLESS REGIMEN
What to eat to gain muscle while on a vegetarian or vegan diet
Benefits of whey protein, plus a review of the top supplements
Spoil yourself with protein-packed poultry at Lord of the Wings
Swap your sinful dessert for a delicious low-fat substitute
FROZEN FOOD FIGHT
46 50 54 57
53
You’re training at maximum capacity, smashing your personal best and never missing a session,
so why aren’t you seeing the results you want? Whey protein may be just the boost your body needs at
the gym, with some additional health benefits too
FUEL Super Supplements
4602/2015
THE BODY BOOSTER
Long-term workout regimes can be frustrating at times – you feel like you’ve addressed every issue but you’ve stopped seeing results. When you hit this wall even the most motivated gym goer can start to feel demoralised. Unsurprisingly, failing to reap the rewards of your efforts can lead to a crisis of confidence if left unchecked. But don’t give up, as there’s an extremely straightforward way to tackle this issue: add some whey protein to your programme. This nutritional supplement – a mixture of globular proteins isolated from whey – has numerous benefits; and some may surprise you…
BOOST SIZE, INCREASE STRENGTH
If you’re hoping to make significant strength gains
in the gym then look to the USA for some inspiration, and consume whey one hour before and after your workout for maximum effect. Researchers from Baylor University in Texas took 19 men performing resistance training over a 10-week period and gave some of them 14g of whey and casein protein, along with 6g of free amino acids, while everyone else was given a 20g placebo. The results showed that the men who consumed the whey displayed greater increases in fat-free mass and muscle strength.
SHED FAT, PRESERVE MUSCLE Next time you get the urge to snack, reach for a whey protein bar. Researchers in Minnesota, USA carried out a study to investigate the effect of whey on body fat. They reduced a group of volunteers’ daily food intake by 500 calories over 12 weeks. Half of the volunteers used whey to replace these calories and half were given an isocaloric mix beverage. The volunteers who used whey in place of the 500 calories of their usual food intake lost a significantly greater amount of body fat and preserved their muscle tone better than the other group.
COMBAT STRESS
Wash down your worries with a whey protein shake.
A Dutch study put 58 volunteers through experimental stress and found that participants who consumed whey protein showed fewer symptoms of depression than those who didn’t. This was attributed to the fact that whey can alter the levels of serotonin in the brain, making us feel happier.
BOOST IMMUNITY
Men who take part in strenuous aerobic activities can
suffer from significantly reduced levels of the antioxidant glutathione, which in turn can have an adverse impact on the nervous, gastrointestinal, and immune systems. A research project carried out at the University of Alberta, USA found that men who take whey protein experience a less drastic reduction in glutathione levels. So, if you love your extended cardio sessions, and want to maintain a robust immune system, be sure to supplement with whey.
FIGHT CANCER
Perhaps the most impressive benefit of whey is that
various studies have found that whey protein may be able to help fight some of the more common forms of cancer, such as prostate and colon. While regular screenings are still the best way to defend yourself against this most merciless of diseases, especially if you have a family history of cancer, who wouldn’t want to try to reduce the risk with a simple whey supplement? If cancer is on your mind then you may want to consider adding whey protein to your diet as well as getting regular screenings and, of course, seeking professional medical advice.
cancer
FUELSuper Supplements
4702/2015
ou may already know that whey protein can help to make you look better and feel stronger, but these are by no means the only advantages of this super supplement. Indeed there are a number of other benefits which, while not so widely known, can have a significant impact on your overall health and well-being.
y
WHEY, THE SUPER SUPPLEMENT
If there is a more convenient way of getting 30g of whey protein isolate into your system then we’ve yet to see it! Thankfully, Whey Refresh delivers on quality too. The protein source is derived 100 percent from EU grass-fed whey protein isolate and combined with pure filtered water, making this product one of the purest commercial Whey Protein RTDs available. REFLEX use only natural (and nature identical) flavouring and colouring so Whey Refresh is also free of artificial sweeteners.
With an 80 percent protein level and a staunch commitment to using whey protein isolate as its chief protein source, it’s easy to see why Reflex’s Instant Whey remains one of the UK’s most popular products. Amazingly, this already very high quality product has now been made even better. The new 'PRO' in the name indicates four new types of probiotics AND increased digestive enzymes. The result? Instant Whey Pro is now even easier to digest, so there’s no uncomfortable bloating after a drink.
REFLEX Whey Refresh
REFLEX Instant Whey PRO
WHY YOU SHOULD USE IT: DRINK IT ANYWHERE 30G PROTEIN PER BOTTLE VIRTUALLY ZERO CARBS OR FATTROPICAL PUNCH IS DELICIOUS
WHY YOU SHOULD USE IT: NEW IMPROVED FORMULA 80 PERCENT PROTEIN CONTENT FOUR TYPES OF PROBIOTICS 25 PERCENT MORE DIGEZYME
Clear Quality Bigger & Better
★ ★ ★ ★ ★ ★ ★ ★
Are all whey protein supplements really created equal? In the battle of the super supplements, each has their own special powers –we look at the best in the stores right now
FUEL Supplement Review
BUY
AT
WAW
AN
PR
OTE
IN
Long considered the planet’s best pound-for-pound whey protein, Micro Whey continues to set the bar as high as it will go. The formula is derived exclusively from the world’s purest forms of whey protein: low temperature un-denatured cross-flow micro filtered whey protein isolate, and micro filtered native whey protein isolate, both from one of the most advanced dairies in Europe. High quality ingredients + high quality formula + high quality manufacturing processes = high quality product.
REFLEX Micro Whey
WHY YOU SHOULD USE IT: PURE FORMULA INSTANT MIXING NO FILLERSLABORATORY TESTED
Super Standards
★ ★ ★ ★ ★
4802/2015
WHICH WHEY?
Undergoing five quality control steps, it is easy to see why ISO-100 is frequently lauded as the best on the market. Both lactose and fat have been removed so you’re left with nothing but the most easily digested and assimilated, and most bioavailable source of protein available. Each serving contains a whopping 24g of protein, with zero carb/fat content. All this is in a serving size of about 28g, which makes this product around 86 percent protein! No other product is able to match this.
Featuring 100 percent whey protein, minimal fat/carbs, added digestive enzymes and very strong mixability properties, Cellucor Performance Whey continues to be one of the big hitters. The area where this product really shines is in its flavouring. Cellucor have managed to create some truly decadent flavours that really do taste amazing; notably peanut butter, marshmallow and cinnamon. Shakes and pancakes always feel like genuine treats.
Scitec are known for some of the finest formulas. You can even go to their website and check the nutritional value of every single batch produced. 100% Whey ProteinProfessional is a whey protein blend with whey concentrate and whey isolate, that also features an ‘Amino Acid Matrix’ providing L-Leucine, L-Glutamine and Taurine, as well as a papain/bromelain digestive enzyme blend. Chocolate hazelnut and strawberry white chocolate consistently earn rave reviews for taste.
Packed with 25g of fast-absorbing, 100 percent pure whey protein per serving, this is just what your body needs post-workout to build muscle and speed up recovery. Each serving provides 5.5g of branched-chain amino acids (BCAAs), nutrients that get depleted during intense sessions. Elite Whey also gives you 2.7g of L-Leucine, the BCAA that has a direct influence on activating muscle protein synthesis and facilitates incremental gains in physical strength.
Dymatize ISO-100
Cellucor Performance Whey
Scitec 100% Whey Protein Professional
Dymatize Elite 100% Whey Protein
WHY YOU SHOULD USE IT: PERFECT IN EVERY WAYPROTEIN PACKED PROCESSED TO PERFECTIONTOP GRADE QUALITY CONTROL
WHY YOU SHOULD USE IT: 100 PERCENT WHEY PROTEIN LOW ON FAT AND CARBSFANTASTIC FLAVOURSEXTRA ENZYMES
WHY YOU SHOULD USE IT: FAMOUS FOR FORMULAYOU CAN CHECK EVERY BATCHCONCENTRATE AND ISOLATE DIGESTIVE ENZYME BLEND
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WHY YOU SHOULD USE IT: FAST STRENGTH GAINSBRANCHED-CHAIN AMINO ACIDS = SUPER SPEEDY RECOVERYEASY TO MIX AND USE
FUELSupplement Review
BUY AT OXYGEN NUTRITION
4902/2015
t’s hard to resist the temptation of ice cream when relaxing
with family and friends. The sweet flavour and refreshing coolness make it one of the most alluring treats in the heat. Sadly, your waistline won’t thank you for indulging, as regular vanilla ice cream packs a whopping 207 calories and 11g fat per 100g serving.
Frozen yogurt is a lighter option that offers a host of additional health-enhancing nutrients. Not only is it 25 percent lower in calories and only half the fat of ice cream, it’s also higher in protein and calcium. This means your bones and muscles will reap the benefit of your dessert choice with accelerated growth and repair.
Yogurt also contains beneficial bacteria and enzymes that help support digestion. Even lactose
intolerant people often find they can tolerate yogurt, because the good bacteria help to digest the lactose. If you find it problematic, there are non-dairy options available.
If you want to increase the advantages of selecting frozen yogurt over ice cream even further, go for a low-fat or non-fat option. Choose fresh fruit as a topping, to get some extra antioxidants and fibre. You can even make your own version at home, so you can be sure it’s free of added sugar.
I
FROzEN YOGURt IcE
cREAM
REcI
pESwap your favourite ice cream treat for a delicious frozen yogurt dessert. It’s lower in calories and fat, and rich in added health benefits, so you can feel virtuous about your snacking
NOTTHAT
EATTHIS
1. Chop your choice of fruit into bite-sized pieces. Bananas, strawberries and mango work particularly well.
2. Put into a plastic container and freeze for at least an hour.
3. Take out and allow it to thaw for a few minutes before putting into a blender.
4. Add a splash of yogurt, milk, soya milk or rice milk, and blend until smooth.
5. Add a teaspoonful of cocoa powder or cinnamon if you wish.
EASY
DES
SERT
FUEL Food Fight
5002/2015
2mg
cholesterol
44mg
cholesterol
11g
total fat
207kcal
calories
159kcal
calories
6g
total fat
[Each 100g contains]
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CHALLENGE YOURSELFAND LOSE WEIGHT
Participate and receive 5 dinars for each kilogram you lose. Healthy meals to lose weight designed for patients with diabetes, cholesterol and hypertension as well as for childhood obesity.
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RECEIVE 5 KDFOR EVERY 1 KILOGRAM!!
YOU LOSE
You are just a phone callaway from seeing results
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FUELSuperfood of the Month
WHY SO SUPER?ndigenous to Central and South America, their impressive health
properties have made acai berries a firm favourite with Brazilian tribes for centuries. The tasty berries are bursting with antioxidants, including high levels of anthocyanins, a form of plant antioxidant associated with the ability to lower cholesterol levels and improve circulation.
They are also a source of dietary fibre and are used as a digestive aid, as well as to help maintain a healthy weight. Packed with essential minerals including calcium, copper, magnesium, potassium and zinc, acai berries are nature’s original workout supplement.
Add to that the fatty acids Omega 3, 6 and 9, amino acids for growth and cell repair, and more vitamins than there are letters in the alphabet, and you’ll be heading to the grocers to buy some before you’ve even finished reading this article.
HOW TO EATBecause of their energy enhancing properties, creamy texture and chocolate overtones, acai berries are the perfect snack designed for an afternoon lift at home or at the office.
ACAIBERRIES This little purple palm berry certainly packs a punch. Its wide-ranging health benefits have elevated it to superfood status in recent years. Read on to find out how it earned its title and how to include it in your diet
I
REcI
pEA
CA
I BER
RY S
MO
OTH
IE
Due to their high levels of antioxidants, the oil from acai berries is used in cosmetics and beauty
products such as facial and body creams, anti-ageing creams and hair products. So check out the ingredients list when buying for your bathroom cabinet as well as your kitchen cupboards.
DID YOU KNOW?
THE FIBRE FOUND IN ACAI BERRY SKIN AND PULP CAN AID DIGESTION. FIBRE CAN
HELP PREVENT OR RELIEVE CONSTIPATION AND MAY
HELP SUPPORT A HEALTHY CARDIOVASCULAR SYSTEM.
25g
protein
298kcal
calories
0.6g
total fat
TRYTHIS
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1/2 cup of unsweetened frozen acai berries 1 cup of unsweetened apple juice8 fresh or frozen strawberries 2 tbsp (1scoop) of whey protein isolate
Blend the above ingredients until smooth, adding ice for a cooler temperature. In order to prevent a high sugar spike, opt for a portion of protein prior to consuming the drink.
[per serving]
When it comes to diets that aid your workout, you don’t have to be a red-meat-chewing
walking stereotype. Whether you opt for vegetarianism or are simply aiming to broaden your diet and rely less on meat for your protein and other nutrients, it is useful to learn which vegetables and non-animal products can deliver the strongest boost to your health and support to your workout.
W
MUSCLE BUILDINGMEATLESS FUEL Protein
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In ancient times folk would have eaten meat perhaps once a week. It wouldn’t hurt to reduce intake back to those levels, rather than today’s average consumption of over 3kg of meat a month. Luke Haward explains why it is still possible to build muscle without meat
As for those non-animal sources of protein, the classic would be
soy. This is best consumed in as unprocessed a form as possible to get the maximum protein punch. In dry form, soy contains 38 percent protein; around the same as found in most meat and three times that provided in eggs. Often called the ‘meat of the fields’ for its protein properties, worldwide consumption is still booming.
It is worth knowing however that over-consumption of soy can lead to problems of its own, and some sports coaches recommend keeping daily consumption to around 50g.
Many other seeds and beans come close to rivalling the ‘king of beans,’ and provide good variety for the gym-hungry, besides which there are so many additional nutritional benefits to these little protein powerhouses.
1
1: SOYPumpkin seeds are an excellent protein source, as well as providing
plenty of magnesium and zinc, which are essential for numerous bodily functions, including muscle building. They also assist in regulating blood pressure and reducing the risk of heart disease.
2: PUMPKIN SEEDS
2
FUELProtein
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4
Almonds deliver heart-healthy monounsaturated fats, like those
provided by olive oil, thereby lowering cholesterol. Replacing meats high in saturated fat with foods rich in monounsaturated fats is thought by many researchers to lower risk of heart disease by up to 50 percent. Almonds also provide vitamin E, which has antioxidant effects.
3: ALMONDS Now of course we need to eat vegetables and fruits; five to
seven portions a day is recommended. There are plenty of athletes who opt for a diet high in raw fruit and vegetable ingredients, which can boost the absorption of vitamins and minerals. Cooking vegetables for a very short time on a low heat also assists with nutrient absorption. Broccoli, cauliflower, spinach, corn and artichoke
are the ones to stock up on. Dark leaves such as kale provide calcium, which helps to prevent workout cramps. But in terms of eating enough to build muscle, vegetables can be quite filling, which makes it tricky to get down the volume of food you need during training. Replacing some of this content with nuts, seeds and grains is a better way to gain the protein you need without filling up on bulky foods.
4: FRUIT & VEG
3
In a meat-free or mainly vegetarian diet, you do need to focus on potential
nutrient deficiencies. Iron is the main one, as red meat is a major source of dietary iron. Vegetarian alternatives include spinach and other dark leafy greens, beans, lentils and dried fruits. Accompanying these with a glass of vitamin C-rich orange juice will aid absorption.
Ultimately there are so many small tweaks that you can make to your diet to support your athletic lifestyle. Have a bowl of fruit and oatmeal in the morning
instead of eggs. Trade white rice for brown; eat more avocados. Take in some good starchy endurance foods too, such as potatoes. Go for whole-wheat bread, and experiment with those grains – quinoa, hempseed, chia and flax each have unique health benefits as well as providing protein, so start mixing these up in your daily diet.
5: IRON OUT DEFICIENCIES
It can be very hard for a committed vegetarian to use products such as whey as their protein source. Whey is frequently separated from curds using an enzyme by the name of rennet – often obtained from animal stomach lining. As many proteins don’t offer this information on the label, you have to do your research to be sure.
SUPPLEMENT SECRET
5
CAN’T WAIT FOR YOUR NEXT
Visit Perfect Fit magazine online for daily fuel and training tips to get your fix.
The website is packed with the best workouts, celebrity fitness, sport nutrition tips and expert advice on healthy living.
The only guide to men’s health and lifestyle in Kuwait is at your fingertips!
w w w . p e r f e c t f i t m a g a z i n e . c o m
CHEAT DAY MEAL
Any body builder worth their salt will tell you that a cheat day should be on the menu every week. Splurge in style at Lord of the Wings and you can justify the indulgence with protein-packed poultry!
LORD OF THE WINGS
FUELCheat Day
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onnie Coleman is known for his infamous quip, “Ain’t nothing but a chicken wing.”
The eight-time former Mr Olympia has probably never set his sights on Lord of the Wings, as this eatery is no laughing matter when it comes to – you guessed it – chicken wings. The Lebanese franchise has set up two spicy locations on our shores: one in Discovery Mall, and one at the Village, Abu Hasaniya.
This eatery features a variety of appetisers, burgers, main courses and desserts, but the star of the show here is the chicken wings, available in three ways: traditional, boneless or grilled.
If you want to have a post-workout re-feed blow-out, try the succulent 16-piece traditional wings. Smothered in their sweet but slightly tangy Korean Barbeque sauce, with Poutine (skin-on) fries topped with gravy, and a heavy dose of melted cheddar cheese, it’s a veritable feast. Follow up with a slice of Hersheys Blackout Cake for chocolate heaven.
R
Opening hours at Discovery Mall are 12noon to 11pm – telephone 22913614Opening hours at The Village are 2pm to 12am – telephone 23907548. Follow them on Instagram @lotw_kw / Online orders available at talabat.com
LORD OF THE WINGS IS LOCATED AT DISCOVERY MALL AND THE VILLAGE ABOUT THE AUTHORReshmi Revi is a NZCF certified personal trainer, fitness enthusiast and a foodie at heart. Follow her fit mischief on Instagram @q8missfit
16-PIECE TRADITIONAL WINGS
HERSHEYS BLACKOUT CAKE
BIG BITE BURGER
A solid training programme is vital to your success
as a bodybuilder, but you also need to train smart. There are many different theories about optimal training methods and body part splits, and a whole number of different training systems. Typically, bodybuilders train each muscle group once a week, hitting their muscles hard and then resting for six days. More recently, studies have shown that training each muscle group with increased frequency but lower volume will lead to far quicker gains in muscle growth.
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BEGINNER’S GUIDE THE COMPLETE
You work hard in the gym and your physique is admirable, but if recreational training has stopped satisfying you, have you considered going pro? Aidan Bricker guides you through the complete beginner’s guide from training and split routines, to posing and contest preparation
even times Mr. Olympia and bodybuilding legend Arnold Schwarzenegger once said that to succeed as a bodybuilder, “you must dedicate yourself 100 percent to
your training, diet and mental approach.” If one of these key elements is missing, then you will fail to get the results that you want. This can sound daunting to those of you just starting out. You may be confused about training and nutrition, and unsure about exactly what is required to be successful as a bodybuilder.
You must dedicate yourself 100 percent to your training, diet and mental approach“
TO BODYBUILDING
TRA
ININ
G
S
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BEGINNER’S GUIDE
BELOW ARE TWO SAMPLE TRAINING SPLITS. EXPERIMENT WITH EACH TO FIND WHICH ONE WORKS BEST FOR YOU
There are no magic powders or pills to guarantee results, but a choice of supplements, combined with
a solid nutrition programme, can help to give you the edge. Some of the top supplements to include in your diet are:
SUPPLEMENTS
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Protein forms the building blocks for your muscle tissue, so without it your body would lack a critical component needed for muscle growth. Whey is one of the best-absorbed forms of protein in the body, better than chicken or fish.
1: WHEY PROTEIN
Creatine is most commonly used for improving exercise performance and increasing muscle mass. Typically bought in flavoured powders and mixed with liquid, it increases the body’s ability to produce energy rapidly. With more energy, you can train harder and more often, producing faster results.
2: CREATINE
Carbohydrate powder can offer a wide array of benefits for athletic activity, as carbs are your body’s primary energy source. They are also required for optimal workout recovery. Using carbohydrate powder can help you maintain higher levels of testosterone, a hormone that aids in building muscle.
3: CARBOHYDRATE POWDER
NUTRITIONProfessional bodybuilder and Arnold Classic champion Shawn Ray once said that training
without a good nutritional plan is like “bodybuilding with one arm behind your back.” The time that you spend in the gym is crucial to your results, but you also need to support that training with a well-structured nutrition programme, or you will not get the results you want. 1
2
3
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To succeed as a bodybuilder you will need
to break your year up into two distinct halves: the ‘off-season’ and the competitive season. In both seasons you will need to train for up to an hour each time you are in the gym, and spend time stretching and recovering on your rest days.During the off-season you need to train hard and eat a lot, with the aim of gaining lean muscle mass, and you also want to limit your fat gain as much as you possibly can.
The competitive season is all about preparing for your bodybuilding show. You will need to be strict on your diet and reduce calories slowly to drop body fat whilst maintaining muscle mass. If you become successful then you will have a very hectic schedule and will most likely need a team to deal with commitments and logistical issues like:
• Events and Expos• Media Obligations• Travel for Competitions• Sponsorship Obligations
BECOMING A PROFESSIONAL BODYBUILDER
BOD
YBU
ILD
ING
LIFE
STY
LE
Bodybuilding is a demanding
sport that requires years of hard work and dedication, and you have to be consistent. If you are serious about pursuing a career in bodybuilding, then for the foreseeable future you will need to:
TRAIN HARD IN THE GYM FOUR
OR FIVE TIMES A WEEK
ENSURE THAT YOU GET ENOUGH SLEEP EVERY NIGHT AND
RECOVER PROPERLY
FOLLOW A STRICT AND WELL-
STRUCTURED DIET
ONLY FOR THE PERSISTANTSuccess in bodybuilding is not achieved in six months or a year –
a point made clear by the two-time Arnold Classic champion, Branch Warren, in ‘Generation Iron’: “My physique is not the product of three months of hard work, it’s the product of over 20 years of hard work.”
If you are a weekend warrior who trains for fun and misses the odd session here and there, then you may lack the work ethic necessary to achieve success in bodybuilding. But that doesn’t matter; your training works for you and your body still looks awesome. However, if you are dedicated to improving your physique and are willing to put in work, then bodybuilding may be the sport for you.
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The hard work may have been done in the months
leading up to the competition, but to get the perfect result you want on show day, you need to put the finishing touches to your physique.
It might not be pleasant, but to showcase your physique in the most effective way possible you need to remove the hair from your chest, armpits, legs and arms. Hair will blur the definition of your hard-won muscles, which is exactly what you don’t want to risk after all that dieting!
Cut your hair close to the skin using either an electric shaver, shaving cream and a razor, or hair removal cream. Experiment with this a few weeks before your competition to make sure that your chosen method doesn’t cause you any skin irritation.
1: HAIR REMOVAL
The lights used during the show will be extremely bright, which will blur out the definition of your muscles and make you look ‘flat’. You need to cover your body in dark fake tan and depending on your natural skin tone, you may need multiple coats before you step on stage.
2: FAKE TAN
To properly showcase your physique, you will need to buy a pair of posing trunks. These come in an array of different colours and styles so, to pick the pair that is right for you, buy a few and experiment to see which look best on. One word of warning though – avoid white posing trunks at all cost, unless you want to look like you are wearing your underwear on stage!
3: POSING TRUNKS
To get in shape for competition day, you will need to drop body fat whilst maintaining the muscle that you have built
during off-season. This means reducing calories slowly, and increasing cardio whilst ensuring you are eating well and consuming enough protein to maintain your muscle mass. You also need to pay close attention to your posing and stage presence. You might have the best physique on stage, but if you do not showcase it properly, you will not get the recognition you deserve. Spend time each week rehearsing both mandatory poses and those from your own routine.
1
3
2
CON
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1: FRONTDOUBLE BICEPS
Perhaps the most famous bodybuilding pose of all. Keep your shoulders down and your elbows up to make your lats look even more impressive.
2: REAR DOUBLE BICEPS
This rear pose helps to show off the detail in your back, glutes and hamstrings. For the greatest effect, angle your back leg out slightly and keep your lower back tight.
3: FRONT LAT SPREAD
This pose highlights your back development. Place your hands on the widest part of your hips to make your waist look smaller and your V-Taper more impressive.
4: REAR LAT SPREAD
To produce the greatest effect with your rear lat spread, position your legs as suggested for the rear double biceps pose. Lean back slightly to highlight the detail in your back.
5: SIDE TRICEPSA difficult pose,
highlighting your triceps development, as well as your chest and shoulder size, and your leg separation. Remember to keep your abs tight and pulled in to your body.
6: SIDE CHESTAnother side pose that
showcases your chest thickness, as well as the size of your arms and your leg separation. Rotate your body slightly from one side to the other so that the judges get a good view of your pose.
7: FRONT ABDOMINAL AND THIGH
8: MOST MUSCULARThe most muscular pose
highlights overall muscularity from the front. Either bring both arms down and together across your abdomen in the ‘crab’, or place one hand on your side and bring the other across your body.
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5
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7
COMPETITION
DAY8 MANDATORY COMPETITION POSES
8
JUDGINGThe exact format of each bodybuilding show will differ slightly, but the judging criteria will be similar. The main criteria that the judges will be evaluating you on are:
• Muscle Mass• Definition• Symmetry• Proportion• Stage Presence
All of these are equally important and none can be neglected. If you are going to succeed as a bodybuilder, you will need to have a well proportioned, muscular and ripped physique that is well balanced and symmetrical, and an unforgettable stage presence.
BACK
COVER
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STYLESHOW OFF YOUR WORKOUT RESULTS
cLOSEt cLASSIcS
he bright white shirt is a style staple that has stood the test of time,
and every man should have one. In fact, make that four. From the pages of Perfect Fit to the rails in your closet, we bring you the four shirts you need to suit every occasion.
TOP WHITE SHIRTS
MAKE IT COUNT
Fashion favourites for every outfit and occasion
The five most expensive wristwatches in the world
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T
STYLE Fashion Four
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THE GREAT WHITE
Smart or casual, the white shirt is an essential item and a crucial investment for any man’s wardrobe.
It never dates, always looks well presented whether worn formally with a suit or casually with jeans, and is
perfect for every social or professional occasion
STYLEFashion Four
6702/2015
T he timeless, classic white shirt is a clever clothing specimen as it creates
an illusion that no other shirt would dare to attempt. It gives the male shoulders a broader look, the waist a slimmer look and the overall male form, a V-shaped appearance. Termed the ‘multi-tasker,’ the white shirt has many variants and is certainly the most versatile item in the male closet. Take a look at five of its finest forms and when to wear them.
GET SHIRTY
With incredible ease, the very same white shirt can be
transformed into a laid back affair. A short-sleeved white shirt can take the ‘off hours’ look to the next level for a daytime trip or a relaxed evening; wear with coloured trousers and a statement timepiece.
For a long sleeved shirt, monogrammed cuffs add a nice touch to an otherwise simple look; designer jeans and a sharp blazer complete the cosmopolitan outfit.
Roll up your sleeves and wear with chinos or linen trousers, sandals or loafers for a nautical look; add a printed necktie or cravat if you’re feeling brave.
Perfect for a meeting or interview, the white business shirt provides the ideal
background to any colour or pattern of tie. Let it do all the talking aesthetically as it sets off a dark suit impeccably, and ensures you are the smartest person in the building. In a working environment, a white shirt screams purpose, confidence and cleanliness. The colour white also offers a positive effect, representing happiness, peace and purity; these arethe traits that everyone will want to see in the boardroom.
The white V-neck t-shirt has been rocking the
fashion world with an array of styles and cuts over the years and never loses its appeal or its place on the male fashion circuit.
The round neck style favoured by James Dean and Marlon Brando has since been replaced by the V-neck cut, the depth of which depends on how much time you’ve been spending on your pecs in the gym.
David Beckham, undoubtedly one of the most stylish male fashion icons of the moment, teams his white V-neck with blue jeans, leather belt and a street style beanie.
The white polo shirt is the epitome of the phrase
‘sporting smart-casual.’ Originating from the 1930s and popular with those acquainted with polo and tennis, it’s now the perfect top to choose for a weekend afternoon.
For a preppy look wear with light coloured shorts, a sweater around the shoulders and some navy canvas shoes or moccasins. If golf’s more your game, wear with dark trousers, a smart V-neck jumper and some two-tone brogues.
SOMETHING FOR THE WEEKEND
SHOW THEM YOU MEAN BUSINESS
KEEP IT (SMART) CASUAL
GET IT OFF YOUR CHEST
6802/2015
This German luxury watch can be purchased for $2.5m
(724,000 KWD). The rare Grand Complication features a big and small sonnerie (chime) as well as a minute repeater, a perpetual calendar with a stunning moon-phase display and a monopusher chronograph. It possesses 876 parts, is made with enamel dip and gold hands, and has a hand stitched leather crocodile strap. It took seven years to design and takes an entire year to assemble by the hands of one watchmaker only. The end of this year will see the first one come to fruition.
In men’s fashion, there is nothing more impressive than a beautiful timepiece. Some even exceed the price of a car or a house. Kate Marshall looks at five of the most expensive and exclusive wristwatches
DO YOU HAVE THE TIME?
A. LANGE & SÖHNE’S GRAND COMPLICATION
STYLE World’s Greatest
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One of the most high-priced and exclusive watches ever made, one
of these sold at auction for over $4m (1.16m KWD) in 2002. It was believed, at the time, to be the most expensive wristwatch in the world. With rumours circulating that it was the only one ever produced, it certainly justified its tremendous price tag. This watch winds itself, and tells you what the time is anywhere in the world. There’s a choice of yellow, platinum and white and rose gold for that extra special detail.
In conjunction with the British micro-sculptor, Willard Wigan,
watchmakers Robert Greubel and Stephen Forsey created a genius watch with their Art Piece 1. Not only does it possess a platinum case, 30-degree double inclined tourbillon and a 72-hour reserve, this piece of brilliance includes a tiny gold nano-sculpture of a ship. So tiny is this piece of art, a miniature microscope has been added making it visible to the naked eye. Adding to its highly special feature, Wigan performs his work under controlled breath so as not to disturb his focus on a watch of this calibre. It’s valued at $1.5m (435,000 KWD).
With a case made completely from silicon for durability
purposes (it’s also lighter than titanium), four sprung balances, 590 parts, and a 40-hour power reserve function – that all requires 2,400 hours to build – it’s easier to understand why this watch comes in $1.125m USD (326,000 KWD). Adding to its uniqueness as one of the most expensive watches in the world, is the fact that each balance pulses four times per second and no two balances swing in unison, making it sound similar to the workings of a machine rather than a traditional tick-tock, tick-tock.
A watch that’s made from sapphire crystal and is water
resistant for up to 30 metres? This watch encompasses luxury and practicality all in one. Easy and comfortable to wear (it’s also immune to temperature), it’s inevitably and incredibly eye catching. And at $1.85 million (536,000 KWD), you want it to be making a statement on your wrist. Its sapphire crystal casing is not only alluring for aesthetic reasons, it also allows light to infiltrate into the calibre which presents the time. All sapphire pieces of this design were worked on by experts Stettler Sapphire, in Lyss, Switzerland.
DO YOU HAVE THE TIME?
GREUBEL FORSEY ART PIECE 1
ROGER DUBUIS EXCALIBUR QUATUOR
RICHARD MILLE RM 56-01
PATEK PHILIPPE’S PLATINUM WORLD TIME
STYLEWorld’s Greatest
ABDULLAH MOHAMED AL SHEIKH AGE: 31
FITNESS GOALS To get in good shape and stay healthy
CAPTAIN YASER ABDULMENEM
AGE: 27
OBJECTIVES
To become a competitive bodybuilder
and a personal trainer
7002/2015
YOUR
WORKOUTMeet the real stars of Perfect Fit... YOU!Meet the real stars of Perfect Fit... YOU!
Join the Perfect Fit fitness community on InstagramFollow us on @pfmShare your photos #mypfmag!
Join the Perfect Fit fitness community on InstagramFollow us @pfmagShare your photos #mypfmag
YOUR
WORKOUT
COOL DOWN Your Workout
OBJECTIVES
To become a competitive bodybuilder
and a personal trainer
HAMAD BADER AL MUHANA AGE: 26
OBJECTIVES To be fit and strong, and become a MMA fighter
TEXT
TEXT
text
MOHAMED IBRAHEM AL BADER
AGE: 38
FITNESS GOALS
To be healthy and help my main hobby of judo
FAIEZ AL MEJIL AGE: 34
ACHIEVEMENTS
Almohtarfeen Championship 1999 – 6th place
Also came 4th and 3rd in bodybuilding contests
in 2000 and 2001
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YOUR
WORKOUTYOUR
WORKOUT
COOL DOWNYour Workout
MARWAN AL KANDARI
AGE: 29
FITNESS GOALS To be a pro physique champion
and compete in Mr. Olympia
ACHIEVEMENTS 7th Arnold Classic
2nd Oxygen Gym Championship
GERALD PANGAN
AGE: 32
OBJECTIVES
To be an IFBB Pro
ACHIEVEMENTS
Musclemania WC 2010 – Overall Champion
Mr. Olympia Amateur 2012 – 1st under 85kg
Dubai Star Championship – 1st under 85kg ABDULLAH BIN DAHMAN AGE: 26
OBJECTIVES Increase fitness level to maintain a healthy life
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Join the Perfect Fit fitness community on InstagramFollow us on @pfmShare your photos #mypfmag!
Join the Perfect Fit fitness community on InstagramFollow us @pfmagShare your photos #mypfmag
COOL DOWN Your Workout
FITNESS GOALS To be a pro physique champion
and compete in Mr. Olympia
ACHIEVEMENTS 7th Arnold Classic
2nd Oxygen Gym Championship
AHMAD AL MARZOUK AGE: 31
FITNESS GOALS Get a first place in a local competition and compete abroad.
AHMAD MOUSA
AGE: 23
OBJECTIVES
Bodybuilding is my hobby
AHMAD AL QAISY AGE: 23
OBJECTIVES Fitness is part of my lifestyle
ZAID AL OWAYED
AGE: 26
FITNESS GOALS
To become a pro athlete and a sport icon
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COOL DOWNYour Workout
The anytime, anywhere
monitoring device has arrived. Although you can’t wear it, the Tao WellShell allows you to work with it as it records km covered, calories, sleep and heart rate. Simply hold the gadget and squeeze either side of it with your palms while following app directions on a Smartphone or iPad. Check back in with your pocket sized digital friend for results, goal setting and ability to share with your friends.
The Finis Neptune is placed onto your swimming goggles,
as bone conduction audio filters sound to your ears, making it louder when underwater. It has 4GB of space, a rechargeable battery lasting eight hours and an OLED screen with controls. If it’s good enough for the dolpins…
POCKET PARTNER
SUB-MUSIC
A HEAD FOR NUMBERS?
Spree, the cutting edge futuristic looking headband, has arrived
and has already revolutionised the health and fitness world. Say hello to this comfortable head accessory that wouldn’t look out of place in Star Trek. What’s cool is that it monitors your heart rate, speed, your calories and your body temperature – whether you’re walking or cycling – from the forehead rather than the wrist. It also warns you if you’re overheating or dehydrated. What’s not cool is how you look wearing it!
Many of us look to the Internet for inspiration for our workouts, but sometimes the ideas we find are not what we expect…
WEIRD WIDE WEB
COMING UP...
03/15
7402/2015
COOL DOWN Virtual Insanity
The ultimate guide to building bulk in ten easy-to-follow steps
Find out your body shape then tailor your training for maximum mass
Hit the mall for the best miniature merchandise to use on the move
The Perfect Fit program for a chest you can be proud of in just 84 days Check out the most
memorable celebrity body makeovers and find out how they did it
10 RULES OF BODYBUILDING
CAN ANYONE GET BIG? GADGETS ON THE GO
12 WEEKS WORKOUT PLAN
MOVIE STAR TRANSFORMERS
Every new hotel is an opportunity to be even better than the last. But at Millennium Hotel & Conference Centre, Kuwait, one thing will forever be the same. Our first priority has always been, and will always be… You. www.milleniumhotels.com
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