perfect fit magazine - january 2016

STRENGTH WITHIN, PRIDE THROUGHOUT

Weight plate workout

15 gadgets to smash targets

ONE KIT WONDER

SPORTS KIT EDIT

MONEY MATTERS Banking with benefits

2016 FITNESS FORECAST: MUST-TRY WORKOUTS

ISSUE 12 • JANUARY 2016 www.perfectfitmagazine.com instagram account: @pfmag

P WER PLATE HOW TO BOOST YOUR TESTOSTERONE NATURALLY

DO GENES DETERMINE SPORTING SUCCESS?

STRENGTH SPECIAL

12-WEEK PLAN

FOOD SAFETYBY DR. ABDULLAH

AL MUTAWA

BREAKFAST BOOSTERSFROM SUPPS STORES

2016 STYLE10 FASHION RULESYOU MUST OBEY

Owner of KTown’s Spark Gym and

master of martial arts

CELEBRITY

TIPS

NEW YEAR’S MOTIVATION

10

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MEASURABLE RESULTS

AWARENESS

CHANNELS

Content MarketingAdwords

Social MediaSEO

PR

Views, rangeShare of Voice

AdwordsSEO

Content MarketingSocial Media

PR

Engagement (CTR)Likes, viewsTrafficBrand enquiries

Content MarketingAdwords

SEOSocial Media

Leads Subscriptions

AdwordsSEO

AnalyticsDoubleClick

Sales

Social MediaContent Marketing

AdwordsLTV, opinions

KPIs

INTEREST

CONSIDERATION

CONVERSION

LOYALTY

SALESFUNNEL

›› 08PICTURE PERFECTBASE jumping in Greece for the leap year 2016

›› 10 EDITOR’S LETTERThe new year is a catalyst for change

›› 11PLATINUM NEWS Messilah gets a new year makeover

›› 12OXYGEN NEWSOxygen will play host to Kuwait's first ever IFBB Pro Show this spring!

›› 13O2 CLINIC NEWS New columnist Marie Molinie explains the perfect muscle

›› 14VICTORY GYM NEWSThis time it's personal

WARM UP

48 TOFU TRADE-UP

TRAIN

›› 22THE FUTURE OF FITNESSFour training trends to look out for in 2016

›› 2712-WEEK STRENGTH PLANAn 11-page special to enhance your strength

›› 38ONE KIT WONDER Ditch the bar for this weight plate workout

›› 42LAT LESSON PLANBecome an equipment expert with the lat pull down machine

›› 44IN THERAPYThe benefits of physiotherapy from the brand new O2 Clinic

FUEL

›› 48SOYA SWAPTrade your chicken for tofu

27 THE NEW YEAR 12-WEEK PLAN

›› 15HEALTH HOUSE NEWSAllMax supplements now available at Health House

›› 16DRINK UPAre you drinking enough water?

›› 17WEIGHT LOSS NEWSKick start your new year diet

›› 18CELEBRITY MOTIVATIONReal life inspiration from some famous faces

WARM UP This Month

JANUARY 2016 ISSUE 12CONTENTS

601/2016

48 TOFU TRADE-UP

›› 92FIRST AID KITBAGThree essentials to reduce and relieve injuries

›› 93WEIGH IN Understanding body fat vs muscle mass: body composition

›› 94HOME RUN10 baseball facts and stats

›› 95PITCH FITNESSHow to train like a pro-baller

›› 96BODY LIKE: MARK WAHLBERGGet big-screen biceps like the Boston movie and music star

›› 97FITNESS FABLESDoes muscle really turn to fat when you stop training?

›› 98 YOUR WORKOUT: PLATINUMTwo brothers dream of Physique

›› 100YOUR WORKOUT: OXYGENReal-life inspiration for all ages

›› 102VIRTUAL INSANITYUnusual grooming gadgets for the modern man

›› 822016 STYLE RESOLUTIONS10 must-have wardrobe updates for the new season

›› 86STAR STYLEInside the celebrity closet of Fantastic Four’s Miles Teller

›› 87SPORTS TECH15 fitness gadgets to get you going in January

›› 64ABDUL MOHSEN AL BABTAINExclusive interview with 2016’s first cover star

›› 70NATURAL BORN WINNERSWhy are some athletes more likely to succeed than others?

›› 74GULFBANK 642 MARATHONFull coverage of the ProVisionSports race event

›› 78BANKING BENEFITSCan you get more from your account at CBK?

LIVE 70 GOD GIVEN GIFT?

94 PITCH PERFECT

COOL DOWN

›› 49TOP SEEDThe benefits of hemp + recipe

›› 50A TASTE OF TESTOSTERONEBoost your hormones naturallyat breakfast, lunch and dinner

›› 54JUMP START YOUR DAYPack in the protein with Oxygen, Health House and Power Punch

›› 58DR. ABDULLAH AL MUTAWAHow to safely handle, prepare and store meat and poultry

›› 61CHEAT DAY: THE COCOA ROOMSMouth-watering eggs Benedict, bacon and hot chocolate

STYLE

WARM UPThis Month

JANUARY 2016 ISSUE 12

701/2016

STYLE

64 ABDUL MOHSEN AL BABTAIN

LEAP YEAR

809/2015

801/2016

WARM UP Extreme Sports

he Greek islands are widely recognised as some of the most picturesque BASE jumping locations in the world. With a stunning range of mountains,

cliffs and coves, the scenery is far removed from the urban cityscapes that make up most of the dramatic images that non-BASE jumpers often associate with the sport. Don’t be fooled by the tranquil setting however; the pursuit is no less dangerous than when jumping from a skyscraper. In fact, opening a parachute close to a cliff or mountainside is an extremely risky business as your ties can get caught and your silk can get snagged with fatal consequences. But for BASE aficionados, this just makes the thrill even greater.

t

Photo credit: Mikadun / shutterstock.com

901/2016

WARM UPExtreme Sports

WARM UP Editor’s Letter

HAPPYNEW YEAR

5 THINGS

YOU MUST DO THIS

JANUARY

PUBLISHERRefocus Media

www.refocusmedia.com

EDITOR IN CHIEFKhaldoon Al Yahya

MANAGING EDITOR Nouh Barake

EXECUTIVE EDITOR Katarzyna Khanna

[email protected]

DEPUTY EDITOR Gemma Emmerson

[email protected]

SUB EDITORSLisa Monteith, Nehma Al Falah

PR MANAGERAhmad Qahtan

ARABIC TRANSLATION Rania Azba

CONTRIBUTORSMary-Clair Akinyemi, Dr. Abdullah Al Mutawa, Ahmad Al Saleh, Adrian Bricker, Luke Haward,

Bo Heamyan, Kate Marshall, Lisa Monteith, Marie Molinie, Mark Pilkington, Reshmi Revi, Hesham Saeed

CREATIVE DIRECTIONAndrew Douek-Pirotte,

Nader Al Qasim

DESIGNERSMateusz Wieliczka, Krzysztof Paciorek,

Zain Al Aabdin Al Nejah

PHOTOGRAPHY Nader Al Qasim, Mahdi Baqer,

Nizar Al Otaibi

PRINT & PRODUCTIONAl Khat Printing Press

ADVERTISING www.perfectfitmagazine.com/advertising

[email protected]

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 Media Kuwait, Salmiya, Salem Al Mubarak Street

Wataniya Complex, 5th floor, T: +965 222 00 453, +965 222 00 454

E: [email protected]

DISCLAIMER Reader discretion is advised. Please consult your

physician before beginning any exercise or diet program or when making changes to an existing program if you

have any doubts about your health status.

T H E T E A M

Get motivated with ten training tips from some familiar and famous faces

Set some new gym goals with the Perfect Fit 2016 Fitness Forecast

Stock up on natural testosterone boosters to eat with every meal

Check out the 2016 fashion guide for a New Year style makeover

Find out if there's more to sporting success than training and nutrition

COPYRIGHT © 2016

ALL RIGHT RESERVED

Welcome to the first edition of Perfect Fit in 2016. January is a very special month because

many people decide to undertake a new fitness regime or a diet plan. You may have noticed that your gym was unusually crowded for the past couple of weeks – but worry not – it will not last for long.

Statistics show that most people give up on their New Year's resolutions around January 10, which is only nine days after they were made! By the end of the month, three out of four people will forget about the short-lived desire to change their lifestyle, and only eight percent will eventually achieve their goals.

If you aspire to be among the very few people that do succeed, you should check out Perfect Fit's website (www.perfectfitmagazine.com) where we have published some exclusive online articles written to help you stick to your New Year's resolutions. You will learn how to keep your motivation up, how to maximise your gym time, what to eat, what to buy and what to wear in 2016.

Above all, you need to realise that making resolutions on New Year's Day is no different from making them on any other day. While it feels like a new beginning, don't set yourself unrealistic goals. You can change your life on January 1, or any other day if you really desire that. Think of the occasion more as a catalyst for change and a jumping-off point. But regardless of where you place a starting point, it is still YOU who has to do all the hard work.

Let me end by wishing you loads of success in 2016. Have a happy and healthy New Year. I hope you will achieve all your fitness goals with Perfect Fit as your companion every step of the way.

NOUH BARAKE MANAGING EDITOR

18

22

70

82

50

Dreams don't work unless you do“

1001/2016

Platinum Gym Messilah is located on the corner of the 6th Ring Road and the Farhaheel Highway.

Follow them on Instagram at @platinumkw or call 1880008 for more information.

Even the free weights area has undergone a makeover, expanding to a total of 1500m with 190 resistance machines and weight equipment from companies such as Hoist, Life Fitness, Atlantis and Technogym. Wow!

New GymNEW YEAR:

ith a complete set of

training facilities and services on hand, world class personal trainers to help you achieve your goals and even a newly built underground car park, why go anywhere else

when it comes to your fitness and health needs?

Situated at the corner of the 6th Ring Road and the Farhaheel Highway, the new and expansive gym was unveiled to the public on October 17, 2015.

w

GET ON TRACK

FREE YOUR MIND

Platinum has also expanded its functional training area, adding a 50m running

track. If that doesn’t excite you, the Messilah establishment now also features a CrossFit area, truly making it a one-stop training ground for all athletes.

BOASTING A CARDIO HALL WITH MORE THAN 125 INDIVIDUAL PIECES OF EQUIPMENT TO WALK, JOG, CYCLE AND STEP ON, PLATINUM GYM-GOERS NOW HAVE ENOUGH VARIETY TO KEEP THEIR FITNESS REGIME FRESH AND EXCITING EVERY TIME.

IN THE ZONE

1101/2016

PLATINUMUPDATE

JANUARY 2016 >>>

Work harder and smarter at reaching your goals when you train at the newly renovated Platinum Gym at Messilah

WARM UPPlatinum Update

1201/2016

THIS YEAR THE IFBB CELEBRATES ITS 70TH

BIRTHDAY; AND IT TURNS OUT THAT 2016

WILL ALSO BECOME A LANDMARK YEAR

FOR KUWAIT, AS OXYGEN GYM WILL BE

PLAYING HOST TO THE COUNTRY’S FIRST EVER

IFBB PRO CONTEST!

OXYGENUPDATE

JANUARY 2016 >>>For more information about the IFBB Pro contest in Kuwait, please contact 2533 3307.

This year marks a very special anniversary indeed for the International Federation of Bodybuilders – and guess where they are coming to celebrate it?

OxyGeN makes HistOry

In 1946, brothers Joe and Ben Weider founded the International

Federation of Bodybuilders, and 70 years later the IFBB is still going strong. Having started out with just two members – USA and Canada – there are now almost 200 countries and islands that make up the IFBB spanning across Asia, Europe, South America, the Caribbean and of course, the Middle East. With shows and expos held throughout the year and all across the world, the IFBB has become the key name in bodybuilding, with men and women working out tirelessly at the gym to earn their IFBB Pro Card.

Perhaps the most legendary of all IFBB-organised events is the

annual Mr. Olympia contest held in Las Vegas every September. The brainchild of Joe Weider, Mr. Olympia was created in 1965 to celebrate the sport he loved. It has since become the pinnacle achievement in bodybuilding with only 13 men ever lifting the Sandow trophy in 50 years. More recently Mr. Olympia has expanded to include a women’s division and a physique contest, proving that the IFBB is still as innovative and inspirational now as when it was created 70 years ago.

IFBB HISTORY

MR. OLYMPIA

WARM UP Oxygen Update

MORE INFO COMING SOON!

02 CLINICUPDATE

JANUARY 2016>>>

WARM UPO2 Clinic Update

PERFECTmuscle

AS WELL AS BEING A MAJOR MILESTONE FOR OXYGEN, KUWAIT AND THE MIDDLE EAST, O2 THERAPY CLINIC IS A DREAM COME TRUE FOR MARIE MOLINIE, WHO HAS DEDICATED HER CAREER TO HELPING ATHLETES. HAVING STUDIED AT LUTON UNIVERSITY AND GLAMORGAN IN THE UK, FRENCH-BORN MARIE HAS SPENT 15 YEARS AS A CERTIFIED SPORTS THERAPIST AND PERSONAL TRAINER. HER CLIENTS SPAN FROM GYM NOVICES TO PRO TRIATHLETES, SWIMMERS, FOOTBALLERS, AND BODYBUILDERS ALL OVER THE WORLD.

ABOUT THE AUTHOR

BASIC HUMAN ANATOMY

HOW DOES IT WORK?

THE MUSCLE IN PRACTICE

APPOINTMENT ONLYCall +965 99191413 for more information

nce the below principals are understood – with the right training and

the correct technique – the perfect muscle can be sculpted, injuries can be prevented and results are easy to achieve. Happy training, and enjoy the changes!

o

Essentially, the body is made of:

● Bones● Muscles● Organs

For example, for a bicep curl:

✔ The muscle origin is the front of the shoulder.

✔ The muscle insertion is the top of one of the bones in the forearm (radius) below the elbow.

✔ When the bicep contracts, the forearm comes to the upper arm.

✔ Bones attach to each other with LIGAMENTS.

✔ Muscles attach to bones with TENDONS.

✔ Organs are contained within CAVITIES (chest, abdomen, skull).

✔ Veins, arteries and nerves run parallel to each other through muscles and bones all over the body.

✔ The skin keeps everything enclosed, among other functions.

THE MUSCLE IN THEORY

✔ Each muscle has an ORIGIN, a point on a bone where it attaches by a tendon.

✔ Each muscle also has an INSERTION; a point where it attaches to ANOTHER bone.

✔ Muscles are ALWAYS attached to two different bones and ACROSS a joint. A joint is a point of articulation so the bones can move.

✔ When a muscle CONTRACTS, the joint flexes or extends; the bones move either closer together or away from each other.

A key requirement for building the perfect muscle is to have a perfect understanding of that muscle

● Veins, arteries, nerves● Skin

1301/2016

Victory International Fitness Co. is located in Jabriya, Block 1-A, Street 105, Bahman Building 43.Operating hours are Saturday to Thursday from 6am to 1am. Friday opening times are 2pm to 10pm.

For more information contact them on 2534 2172 or follow them on Instagram @victory_lafemme.

Head to Victory Gym for a tailor made training program just for you

VICTORY GYM UPDATE

JANUARY 2016 >>>

riginally used as method of rehabilitation, functional training was first used by occupational

therapists to help people overcome everyday lifestyle or working injuries. However, the benefits of functional training soon led sports coaches to start using it with athletes. Functional training incorporates movements based on everyday activities to develop a natural range of motion, increase joint mobility and improve stability. It uses equipment such as

dumbbells, kettlebells, medicine balls and even sand bags in a training program that focuses on steady progression of balance, flexibility, core, strength and power. Functional training is most effective when it has been tailor made to an individual’s level of ability, personal goals and medical history. When done properly, functional training not only improves the client’s health and fitness but also minimises the risk of injuries while rehabilitating any existing or reoccurring problems.

o

FUNCTIONAL TRAINING

If you are new to the gym, stuck in a fitness

rut or just feel like it’s time to re-evaluate your training goals, book an appointment with one of Victory Gym’s personal coaches. The benefits of personal training include:

● A training expert that can pass on their wealth of knowledge

● A bespoke workout plan tailored to your own individual targets

● A source of tips and advice to help you smash your gym goals

● A mentor to teach you how to get the most out of any piece of kit

or equipment● A buddy to motivate

you when you’re feeling unenthusiastic

MAKE IT PERSONAL

1401/2016

HIGH FUNCTION FitNess

WARM UP Victory Gym News

WARM UPHealth House Update

HEALTH HOUSE UPDATE

JANUARY 2016 >>> For more information on AllMax supplements, be sure to check out Health House Nutrition and their stores in Sharq, Kaifan, Sabah Al Salem, and Al Riggae.

Follow them on social media @health_house_nutrition or call 97987719.

ALLM

AX R

APID

CUTS

Health House Nutrition has introduced a new supplement line to its list of products, with AllMax products now available in all its stores

to the

Used by famed athletes such as IFBB Pro Steve Kuclo, AllMax nutrition provides a variety of pre, during and post workout

supplements, as well as vitamin supplements to help you reach your fitness goals and make those gains.

THINKING ABOUT SHEDDING THAT BODY FAT? ALLMAX’S RAPIDCUTS CONTAINS BRAZILLIAN-SOURCED YERBA MATE, GREEN TEA AND PATENTED SVETOL GREEN COFFEE EXTRACT THAT WILL HELP TORCH FAT AND GET THAT COMPETITION PHYSIQUE YOU’VE ALWAYS DREAMED OF.

ALLMAX AMINOCORE

ALLMAX ISO FLEX

If you’re looking for a great BCAA supplement, look no further. Unlike its competitors, AllMax’s Aminocore provides over 8g of

BCAAs in a single serving and has been demonstrated to stimulate muscle growth by an incredible sounding 350 percent!

Delivering a whopping 27g of pure bioavailable whey protein isolate, Iso Flex

comes in seven delicious flavours, has 0g fat and is also 99 percent lactose free.

1501/2016

Water. We are told to drink at least eight glasses of it every day. But how many of you actually do? The benefits of staying hydrated stretch far beyond simply quenching your thirst; read on to find out why

BODY

60%WATER

0.53 LITRES

The amount of extra water needed to produce 1 litre of bottled water

The recommended daily amount of water for a male adult

2.5 LITRES

75 KCAL

The amount of calories you can avoid if you drink a glass of water before a meal

Even for those of you who do like water and drink it regularly, you may still not be drinking enough to gain the maximum benefit for your body. In fact, insufficient water intake is probably to blame for much of the tiredness you experience as you go about your day. Being just three percent dehydrated can tax your ability to focus, lower your metabolism and cause feelings of daytime fatigue, on top of the splitting headache that comes with not drinking enough. Even the allergic response to pollution and pollen is heightened in those who are somewhat dehydrated. Dehydration slows and hampers digestion, hindering weight loss in an otherwise fit and healthy regime. It is said that a glass of water before bed has been shown to drastically reduce night snacking in dieters; a simple and effective supplement to your daily routine.

Water, bringer of life. Without it nothing organic could grow,

walk, stand or even slouch across the surface of the earth; yet it’s just not some folks’ favourite beverage. Tasteless, some complain. Boring, claim others. Many believe that as long as you are drinking something, anything, you are doing the job of keeping your body hydrated. Even tea has been shown to be perfectly capable of hydrating you – and a much more appealing choice for some – with diuretic effects only a real concern once you get up to over eight cups. However, the fact remains that if you choose tea, coffee, soda, sports drinks or even fruit juice, the amount of sugars and caffeine in these liquids is quite enough to make them dehydrating, the opposite of what you desire when you pour yourself a glass.

A water intake of several litres a day will have a considerable impact on your daily productivity. Your mind will be sharper, your focus will be keener, your metabolism will be faster and your energy levels will be at their peak. We’ll drink to that.

SAUCE OF LIFE

GO WITH THE FLOW

HALF FULL OR HALF EMPTY?

THE WETTERTHE BETTER

1601/2016

WARM UP H20

Stand andSit-stand desks are the effortless way to burn more calories at the office…

Deliver!

itting down all day is a risk factor for obesity, so the rise in popularity of sit-stand desks and treadmill desks is a welcome innovation.

A recent study from the University of Iowa, USA, found that workers stood for an average of 60 minutes a day longer when using a sit-stand desk, even after the novelty had worn off. Although this only burned an additional 87kcals a day, over the course of a working week this adds up to 435kcals; extrapolate this over a month or a year, and weight loss could be significant. But the benefits aren’t just for you; research suggests that those who stand perform cognitive tasks better, so your boss will reap the rewards too.

s

Are you tempted to try the latest celebrity diet? Think again. A study from the University of Buffalo, USA, found that spending time with friends who follow a healthy lifestyle is

more effective at motivating you to lose weight than any celebrity endorsement. Base your social life around the gym to boost your weight loss and spur each other on.

FOLLOW YOUR FRIENDS

Seaweed could be your secret weapon in the battle of the bulge. A team of researchers at Newcastle University, UK, have found that a compound in seaweed called alginate suppresses the digestion of fat in the gut, meaning that you absorb less of it. Seaweed has been a part of traditional Japanese cuisine for centuries, so why not refuel at a sushi bar after your next workout?

KELP

WAN

TED

1701/2016

WARM UPWeight Loss News

1801/2016

The famous American athlete had some wise words about taking our workout one day at a time:

“EXERCISE TO STIMULATE, NOT TO ANNIHILATE. THE WORLD WASN'T FORMED IN A DAY, AND NEITHER WERE WE. SET SMALL GOALS AND BUILD UPON THEM.”

The well-known TV actor neglected his health for some years before turning it around by going running.

“I STARTED RUNNING AROUND MY 30TH BIRTHDAY. I WANTED TO LOSE WEIGHT; I DIDN'T ANTICIPATE THE SERENITY. BEING IN MOTION, SUDDENLY MY BODY WAS BUSY AND SO MY HEAD COULD WORK OUT SOME ISSUES I HAD SWEPT UNDER A CARPET. GOOD THERAPY, THAT'S A GOOD RUN.”

Possibly the most famous name in sports bar none, the legend that is Muhammad Ali interestingly claimed to hate training. But he sure stuck at it.

“I HATED EVERY MINUTE OF THE TRAINING, BUT I SAID: ‘DON’T QUIT. SUFFER NOW AND LIVE THE REST OF YOUR LIFE AS A CHAMPION.’”

The king of basketball is clearly a very determined sportsman. He gave us these pearls of wisdom, which have survived along with his unparalleled legacy:

“IF YOU’RE TRYING TO ACHIEVE, THERE WILL BE ROADBLOCKS. I’VE HAD THEM; EVERYBODY HAS HAD THEM. BUT OBSTACLES DON’T HAVE TO STOP YOU. IF YOU RUN INTO A WALL, DON’T TURN AROUND AND GIVE UP. FIGURE OUT HOW TO CLIMB IT, GO THROUGH IT, OR WORK AROUND IT.”

LEE HANEY

MICHAEL WEATHERLY

MUHAMMAD ALI

MICHAEL JORDAN

If you ever feel like skipping a gym session, take a look at some of these celebrity tips first. You may change your mind…

WORDS OF WISDOM

WARM UP Celebrity Fitness

1901/2016

The strong man had an interesting statement on the nature of strength, and for all you bodybuilders out there, it’s actually inner strength he’s talking about.

“STRENGTH DOES NOT COME FROM WINNING. YOUR STRUGGLES DEVELOP YOUR STRENGTHS. WHEN YOU GO THROUGH HARDSHIPS AND DECIDE NOT TO SURRENDER, THAT IS STRENGTH.”

The martial arts master had some great advice on perfecting technique, versus working at sheer volume.

“I FEAR NOT THE MAN WHO HAS PRACTICED 10,000 KICKS ONCE, BUT I FEAR THE MAN WHO HAS PRACTICED ONE KICK 10,000 TIMES.”

Another celebrity who packs a serious punch and yet focuses on the inner self, Stallone has this to tell us about knowing ourselves:

“I BELIEVE THERE’S AN INNER POWER THAT MAKES WINNERS OR LOSERS. AND THE WINNERS ARE THE ONES WHO REALLY LISTEN TO THE TRUTH OF THEIR HEARTS.”

The action hero actor gets down to fundamentals without messing around, just as his characters tend to.

“GET SERIOUS. DO 40 HARD MINUTES, NOT AN HOUR AND HALF OF NONSENSE. IT'S SO MUCH MORE REWARDING.”

The celebrity fitness trainer is well known for his motivational statements. Try this one out for size:

“IT IS NOT COMFORT WE ARE AFTER. IT IS PROGRESS. HOWEVER SMALL. WALK IN THE DIRECTION OF YOUR GOALS NOW.”

Finally, a short and sweet one from the ESPN commentator and ex-coach, funny because it is so undeniably true:

“NOBODY EVER DROWNED IN SWEAT.”

ARNOLD SCHWARZENEGGER

BRUCE LEE SYLVESTER STALLONE

JASON STATHAM

JOEL HARPER

LOU HOLTZ

WARM UPCelebrity Fitness

TRAINIT DOESN’T GET EASIER, YOU JUST GET BETTER

INSIDE THEO2 CLINIC

Four great fitness programs to watch out for

EQUIPMENTEXPERT

The golden rules of the lat pull down machine

Behind the scenes with Marie Molinie at Oxygen Jabriya

TRAININGTRENDS 2016

22 27 42 44

anuary marks a fresh start and for many this means setting some gym resolutions; but as we get older these

tend to be far too modest, according to an article in Canadian newspaper the Guelph Mercury. In a recent issue, it was suggested that ‘there aren’t enough dreamers in the world’ and that by setting ourselves low targets and easy-to-reach goals, we miss out on optimum satisfaction. By dreaming bigger, it is said that we work harder to attain our goals, receive more gratification when we reach them and with that our confidence grows, enabling us to aim even higher next time. Write down your new year’s resolution, then share it with others to further enhance your commitment to the cause. Good luck!

j

STRENGTHSPECIAL

The ultimate 12 week plan for a new year body

DreamBiGGer

PLUSONE KIT WONDER:WEIGHT PLATE WORKOUT 38

2101/2016

2201/2016

trend is defined as “a general direction in which

something is developing or changing” and there is no better advocate for what is hot and what is not in the world of fitness than the ACSM (American College of Sports Medicine). Every year in their November/December issue, ACSM publishes a ‘Worldwide Survey of Fitness Trends’ based on surveys from experts in the field of health and fitness from around the world.

Considering past surveys, it is clear that the general trend in training has slowly shifted over the years from low-intensity cardio workouts to programs that demand more physical

effort and implement high-intensity training. These trends are bolstered by many scientific studies that claim the premise of training for a short duration under high intensity is more effective for both weight loss and strength gain than training for a long duration under low intensity.In particular, three trends seem to be promising as some of the hottest fitness trends of 2016. Bodyweight training, strength training, and HIIT (High-Intensity Interval Training) have not only climbed up the ladder of the list for hottest fitness trends but are also increasing in popularity among those wanting to participate in a fitness program.

a

Training with your own body weight is not something new and has been around for centuries, but it’s definitely a trend to keep an eye on. Bodyweight training was first introduced to the ACSM’s fitness trends survey in the year 2013, and from its first appearance on the list, it placed as high as third; if you think it’s a fad, think again.

The trend of Bodyweight training kept climbing up the list as it placed second in 2014, first in 2015 and shows no signs of dropping. ACSM’s worldwide survey of fitness trends for 2015 stated that: “bodyweight training did not appear as an option before 2013 because it only became popular (as a defined trend) in gyms around the world during the last couple of years.”Bodyweight training is becoming popular because exercises like push-ups, lunges and crunches can be performed at the gym, outdoors in the park, at home or even while you travel. Best of all is that they are suitable for anybody at any fitness level.

BODYWEIGHT TRAINING

Fitness trends – like fashion trends – change over time, and whether it’s fashion or fitness there is no escape from this evolution. Here are four fitness trends for the New Year from fitness coach Hesham Saeed

2016

FitNess FOrecast

TRAIN Training Trends

2301/2016

TRAINTraining Trends

2401/2016

Strength training has been around since the 1800s, when it was practiced by so-called strongmen who used to perform entertainment shows demonstrating their power. Bodybuilding, powerlifting and weightlifting are all forms of strength training. In essence, strength training is to use resistance to induce muscular contraction, which will build up the strength and size of the skeletal muscle.

Strength training has been a strong trend throughout the years. Even though ACSM’s yearly survey contains more than 20 items as potentials for fitness trends, strength training has always placed as one of the top five except for 2007 – the first year the survey was conducted – when it placed 6th. It is of no surprise that strength training has always been a trend and always will be. Let’s face it, who doesn’t like to have a muscular physique or pack big guns?

There is no doubt that CrossFit is the MVP (Most Valuable Player) when it comes to the game of fitness. CrossFit has grown tremendously in popularity over the past five years, with little sign of fading out anytime soon. The number of CrossFit worldwide affiliates has grown from about 2,500 in 2010 to over 10,500 today. The number of affiliates in the state of Kuwait has increased from two in 2010 to over 10 and the demand is still on the rise. Besides, CrossFit combines the hottest trends all together, as it consists of both strength training and bodyweight training performed at high intensity intervals. If there is one thing that is certain about CrossFit, it’s that it is spreading like wild fire.

STRENGTH TRAINING

AND THEN THERE’S CROSSFIT

TRAIN Training Trends

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Just as the name implies, HIIT is to perform an exercise at a high intensity interval followed by a recovery interval. This order is to be performed consecutively to complete one round. One of the most famous HIIT protocols is Tabata. Founded by the Japanese physician Dr. Izumi Tabata back in 1996, Tabata is a four-minute workout that consists of eight rounds of 20 seconds at maximum effort followed by a 10-second rest after each.

HIIT has secured its place as one of the top three fitness trends for the past two years and is increasing in popularity. HIIT has been shown to enhance body composition by reducing body fat while maintaining muscle mass, increase both aerobic and anaerobic capacity, and even improve blood pressure and cholesterol profiles. For the benefits that this training scheme promises, plus the advantage of being able to complete your cardio in a relatively short space of time, it’s no wonder HIIT is continuing to increase in popularity amongst even the most hardcore of athletes.

HIIT (HIGH-INTENSITY INTERVAL TRAINING)

TRAINTraining Trends

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t is fair to say that many of those people who join

a gym with such gusto in early January lose interest after a month or two. The reason for this is pretty straightforward: the kind of improvements they want to see aren't forthcoming so they don't see much point in continuing.

But what if there was a weight-training program out there that was created with just this kind of person in mind? What if there was a strategy on hand that would allow motivated beginners or reinvigorated lifters who have been 'out of the game' for a while to achieve solid gains and witness aesthetic improvements within just a few months? Well, now there is.

i

The best way to start a training regime of this kind is undoubtedly to focus repeatedly on mass-building, full body workouts. This kind of training uses compound movements (exercises that utilise numerous muscles) to train multiple muscle groups several times per week. As well as affording you the chance to learn good form, repeated full body workouts manipulate your muscle fibres into learning how to contract in unison, which encourages the brain to effectively become more efficiently 'synced' to resistance-based exercise.

Inspired by the popular 'Beginner to Advanced' regime conceived by Jim Stoppani, this 12-week New Body for the New Year workout is an ideal option for anyone wanting to kickstart a new routine and see real results

Workout modelled by Naif Hamad Alenizy at Platinum Health Club. Follow him on Instagram @naif_ale. Photography by Mahdi Baqer

NEW YEAR

NEWBODY

GETTING STARTED: THE FIRST THREE WEEKS

TRAIN12 Week Workout

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CHOOSE A WEIGHT THAT PREVENTS YOU FROM PERFORMING ANY MORE THAN 12 REPS YET ALLOWS YOU TO DO AT LEAST 10. AS LONG AS YOU EXERCISE GOOD FORM, YOU WILL GET STRONGER DURING THIS PERIOD; SO ONCE YOU CAN DO MORE THAN 12 REPS WITH THE WEIGHT YOU'RE USING, INCREASE THE WEIGHT PROGRESSIVELY BY 2.5KG.

Perform the following exercises three times a week, leaving at least one full day of rest between each workout. Rest for 2-3 minutes between sets (1-2 minutes for standing calf raises and crunches).

● BARBELL BENCHPRESS:3 sets of 10-12

● BENT OVER BARBELLROW:3x10-12

● BARBELL SQUAT:3x10-12

● BARBELL SHOULDERPRESS:3x10-12

● TRICEPS PRESS DOWN:3x10-12

● STANDING BARBELLCURL:3x10-12

● STANDING CALFRAISES:3x12-15

● CRUNCHES:3 sets to failure

CONSIDERATIONS

tHe exercises

TRAIN 12 Week Workout

BARBELL BENCH PRESS

BENT OVER BARBELL ROW

BARBELL SHOULDER PRESS

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TRICEPS PRESS DOWN

STANDING BARBELL CURL

BARBELL SQUAT

STANDING CALF RAISES

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Perform each workout twice weekly to achieve a total of four workouts per week; for example, do Workout One on Tuesday and Friday and Workout Two on Wednesday and Saturday. Rest for 1-2 minutes between sets of reverse crunches, crunches, and standing/seated calf raises. For all other exercises maintain 2-3 minutes of rest.

Now that your overall body strength is starting to improve and your body is more acclimatised to lifting weights, it's time to challenge your increasingly powerful muscles in a different way! This stage introduces the twice weekly, two-day training split into proceedings. This essentially means that you'll be replacing your full body workouts with sessions that focus either on the muscle groups in your torso (chest, back, abdominals and shoulders) or those in your limbs (biceps, triceps, legs and calves).

tHe exercises

STEPPING UP A GEAR: WEEKS FOUR, FIVE & SIX


CRUNCHES

INCLINE DUMBBELL FLYES

LAT PULL-DOWN

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● STANDING BARBELL CURL: 3x8-10

● INCLINE DUMBBELL CURL: 3x10-12

● CLOSE-GRIP BENCH PRESS: 3x8-10

● TRICEPS PRESS DOWN: 3x10-12

● SQUAT: 3x8-10

● LEG EXTENSIONS:3x10-12

● LYING LEG CURLS:3x10-12

● STANDING CALF RAISES:2x15-20

● SEATED CALF RAISES:2x15-20

WORKOUT TWO

DROPPING TO AN 8-10 REP COUNT ON SOME EXERCISES ENABLES YOU TO TRAIN HEAVIER THAN YOU DID DURING THE FIRST THREE WEEKS. SET UP WITH A WEIGHT THAT RESTRICTS YOU TO 8-10 REPS ON THE FIRST EXERCISE, AND THEN CHANGE IT TO A WEIGHT THAT WILL ALLOW YOU TO COMPLETE 10-12 REPS ON THE SECOND AND THIRD EXERCISES. INCREASE WEIGHT BY 2.5KG (OR MORE IF NEED BE) IF/WHEN YOU'RE ABLE TO EXCEED THE RECOMMENDED REP RATE.

● BENCH PRESS:3 sets of 8-10 reps

● INCLINE DUMBBELL FLYES:3x8-10

● BARBELL ROW:3x8-10

● LAT PULL-DOWN: 3x10-12

● BARBELL SHOULDER PRESS: 3x8-10

● DUMBBELL LATERAL RAISE: 3x10-12

● BARBELL SHRUG: 3x8-10

● REVERSE CRUNCH: 3 sets to failure

● CRUNCHES: 3 sets to failure

WORKOUT ONE

CONSIDERATIONS


DUMBBELL LATERAL RAISE

BARBELL SHRUG

REVERSE CRUNCH

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● BENCH PRESS:3 sets of 6-8 reps

● INCLINE DUMBBELL PRESS:3x8-10

● INCLINE DUMBBELL FLYES: 3x12-15


● SMITH MACHINE UPRIGHT ROW: 3x8-10


● CLOSE-GRIP BENCH PRESS: 3x6-8

● DUMBBELL OVERHEAD TRICEPS EXTENSION:3x8-10

● TRICEPS PRESS DOWN:3x12-15

WORKOUT ONE: 'PUSH DAY'

Week Seven is the point where we go from a two-day split routine to a three-day regime, a very effective three-day split that consists of a 'push day' (where you train all the pushing muscles of the upper body); a 'pull day' (where you train all the pulling muscles of the upper body), and a 'leg day' (where the onus is on legs and calves).

Perform each workout just once per week with at least one full day of rest between each. During this phase you can add wrist curls to the calf raises and crunches, which require only 1-2 minutes of rest between sets. Adhere to the 2-3 minutes' rest rule for everything else.

tHe exercises

TIME TO GET SERIOUS: WEEKS SEVEN, EIGHT & NINE


INCLINE DUMBBELL CURL

LEG EXTENSIONS

LYING LEG CURLS

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● BARBELL SQUAT:3x6-8

● LEG PRESS:3x8-10




● SEATED CALF RAISE:3x20-25

● REVERSE CRUNCH:3 sets to failure

● CRUNCHES:3 sets to failure

● OBLIQUE CRUNCHES:3 sets to failure

WORKOUT TWO: 'LEG DAY'


● LAT PULL DOWN: 3x8-10

● SEATED CABLE ROWS:3x12-15


● BARBELL CURL:3x6-8

● INCLINE DB CURL: 3x8-10

● PREACHER CURL:3x12-15

● WRIST CURL:3x10-12

WORKOUT THREE: 'PULL DAY'

YOU'LL BE DROPPING THE REP RATE TO 6-8 FOR THE FIRST EXERCISES OF EACH MAJOR MUSCLE GROUP (NOT INCLUDING CALVES, ABS AND FOREARMS). AIM FOR 8-10 REPS ON THE SECOND EXERCISES AND 12-15 REPS PER SET FOR THE LAST ONES. AS WITH THE FIRST TWO STAGES, BE SURE TO SELECT A WEIGHT THAT WILL LET YOU HIT THE DESIRED REP RANGE FOR EACH EXERCISE AND FEEL FREE TO ADD MORE WEIGHT WHENEVER YOU'RE ABLE TO PERFORM MORE REPS THAN STATED.

CONSIDERATIONS


SEATED CALF RAISES

SMITH MACHINE UPRIGHT ROW

DUMBBELL OVERHEAD TRICEPS EXTENSION

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You're undoubtedly looking bigger and feeling stronger at this point. However, there's still important work to be done! For the next three weeks you're going to train your entire body with a four-day split that will up the ante even further. Essentially, this regime splits your body into a chest, triceps and abs workout; a back, biceps and forearms session; a legs and calves day, and a shoulders, traps and abs workout. Enjoy!

Perform each workout once per week. Only rest for 2-3 minutes between sets of exercises where heavier weight and fewer reps are being utilised. Exercises that feature lighter weight and higher reps require rest periods of just one minute between sets.

tHe exercises

THE HOME STRETCH: WEEKS 10, 11 & 12


LEG PRESS

OBLIQUE CRUNCHES

PREACHER CURL

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● BENCH PRESS: 3 sets of 4-6 reps

● DUMBBELL INCLINEBENCH PRESS:3x6-8

● INCLINE DUMBBELLFLYES: 3x15-20

● CABLE CROSSOVER:3x15-20

● CLOSE-GRIP BENCHPRESS: 3x4-6

● DUMBBELL OVERHEADTRICEPS EXTENSION:3x6-8

● TRICEPS PRESS DOWN:3 x15-20

● HANGING LEG RAISE:3 sets to failure

● BICYCLE CRUNCH: 3 sets to failure

● PLANK: 3 sets of one-minuteholds

WORKOUT ONE


● LAT PULL DOWN: 3x6-8

● SEATED CABLE ROWS:3x15-20

● BARBELL CURL:3x4-6

● INCLINE DUMBBELLCURL:3x6-8

● PREACHER CURL: 3x15-20

● WRIST CURL:3x12-15

● REVERSE-GRIP WRISTCURL: 3x12-15

WORKOUT TWO


WRIST CURL

CABLE CROSSOVER

HANGING LEG RAISE

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● SMITH MACHINE UPRIGHT ROW:3x6-8


● DUMBBELL REAR DELT RAISE:3x15-20


● DUMBBELL SHRUG:3x15-20

● REVERSE CRUNCH:3 sets to failure

● CRUNCHES: 3 sets to failure

● OBLIQUE CRUNCHES:3x15-20

WORKOUT FOUR

THIS TIME AROUND THE REP RATE WILL BE 4-6 ON THE FIRST EXERCISE FOR EACH MUSCLE GROUP, AGAIN EXCLUDING CALVES, ABS AND FOREARMS, 6-8 REPS PER SET FOR THE SECOND EXERCISES, AND A HEFTY 15-20 REPS PER SET WILL BE THE STANDARD FOR THE FINAL EXERCISES. CONTINUE TO ADAPT THE WEIGHT REQUIRED AS YOU HAVE BEEN DOING THROUGHOUT THE PROGRAM.

● BARBELL SQUAT: 3x4-6

● LEG PRESS: 3x4-6


● ROMANIAN DEADLIFT:3x4-6



● SEATED CALF RAISE:3x25-30

WORKOUT THREE

CONSIDERATIONS


BICYCLE CRUNCH

PLANK

SEATED CABLE ROWS

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DUMBBELL REAR DELT RAISE

ROMANIAN DEADLIFT

DUMBBELL SHRUG

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ix and match these moves to come up with a session that approximates the

workout you're missing out on! Below is a selection of convenient and highly effective exercises that can be done in the gym – or indeed anywhere – with nothing more than a weight plate and a modest amount of empty floor space.

m

Make sure your weight is heavy enough to be challenging, yet light enough to ensure you maintain proper form.

Even when there are no Smith machines, leg-presses, hack squats or cables available, it is still quite possible to get a decent resistance-based workout. You just need to use a barbell plate…

Workout modelled by Abdullah Bin Haidar at Oxygen Gym. Follow him on Instagram @spartks11. Photography by Mahdi Baqer

THE P

LATE

STEP UP TO

TRAIN One Kit Wonder

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● Stand with your feet hip-width apart. Hold the plate (or a dumbbell) in one hand by your side.

● Position your opposite hand so that it's behind your head.

● Gently lower the plate and bend your side down toward the floor.

● Pull the plate upwards and bend toward the opposite side.

● Repeat for reps and then switch to the opposite arm.

TOP TIP: Concentrate on engaging your core during the lifting stage.

● Stand with your feet hip-width apart.

● Hold the plate in front of you, arms hanging by your thighs.

● Bend forward at the waist until your torso is near parallel to the floor.

● Keeping your lower back naturally arched and your knees slightly bent, pull the plate up to your chest.

● Pause briefly, then lower the plate.

● Repeat for reps.

SIDE BEND

BENT-OVER ROW

ABS

MIDDLE BACK/BICEPS

TRAINOne Kit Wonder

1

1

2

2

3

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● Stand with your feet together and grasp the plate (or a dumbbell) in your right hand.

● Hinge forward at the hips then lift your right foot off the floor so that your left leg extends out behind you.

● Continue to bend forward whilst balancing on your left leg.

● Lower the weight plate toward the floor.

● Execute a single-arm row by drawing your right elbow straight back until the top of the plate is in line with your chest.

● Lower your right arm and stand up slowly to return to your initial start position.

● Repeat for reps then switch sides.

TOP TIP: Be sure to keep your hips and shoulders squared throughout.

● Stand in a relaxed stance and hold the plate close to your chest with both hands.

● Adopt a lunge position by taking a large step back with one leg.

● Push through your front heel.● Return the trailing leg to the

start position. ● Repeat for reps.

SINGLE LEG DEADLIFT WITH ONE-ARM ROW

REAR LUNGE

HAMSTRINGS/GLUTES/SPINAL ERECTORS

QUADS

TRAIN One Kit Wonder

1

1

2

2

3

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● Stand with your feet hip-width apart holding the weight plate. Your arms should be hanging straight down in front of you.

● Keeping your arms straight, lift the weight plate up in front of you in a semi-circular motion until your arms are parallel to the floor.

● Pause, then slowly lower the plate back down until it touches your thighs.

● Repeat for reps.

TOP TIP: Do not let the plate rest on your thighs after each rep.

FRONT RAISE SHOULDERS

TRAINOne Kit Wonder

1 2

3 4 5

4201/2016

ead for the lat pulldown machine when training your

back, as it allows you to focus on your rear muscles and ‘feel the squeeze.’ Here is how you can integrate the lat pulldown machine into your training program for the best results.

H

Most people utilise a very wide grip on the lat pulldown machine. This is great for working the smaller muscles in your upper back and lower traps, but not so effective at targeting the larger muscles in your lats.

Opt for a just wider than shoulder-width grip or utilise a shoulder-width grip with your palms facing towards you. This was the grip favoured by Dorian Yates. He argued that utilising this grip allowed for a much stronger contraction of the lats, which was far superior for causing muscle growth.

COMPOUND MOVES

FIRST

TRY DIFFERENT GRIPS

The back is notoriously difficult to train. You can throw heavy weights around, but developing a strong mind-muscle connection can be difficult. Cue the lat pulldown machine…

Workout modelled by Musaed Al Sultan at Oxygen Gym. Follow him on Instagram @als3di_86. Photography by Mahdi Baqer

MACHINELAT PULLDOWN

TRAIN Equipment Expert

4301/2016

IF YOU’RE STARTING YOUR SESSIONS OFF ON THE LAT PULLDOWN AND NEGLECTING HEAVY COMPOUND EXERCISES, YOUR BACK DEVELOPMENT WILL SUFFER. LAT PULLDOWNS DO NOT RECRUIT THE

SAME NUMBER OF MUSCLE FIBRES AS THE BIG, COMPOUND MOVES THAT SHOULD FORM THE FOUNDATION OF YOUR PROGRAM. DEADLIFTS, PULL-UPS AND HEAVY ROWING EXERCISES SHOULD BE YOUR GO-TO

BACK MOVES, BUT THE LAT PULLDOWN CAN STILL PLAY A VITAL ROLE IN YOUR WORKOUT AND EVEN HELPED SIX-TIMES MR. OLYMPIA DORIAN YATES DEVELOP ONE OF MOST IMPRESSIVE BACKS IN THE HISTORY OF BODYBUILDING.

As with any weight-lifting exercise, you want to limit momentum throughout the movement. When people try to lift too heavy on the lat pulldown, they have to pull the bar down by leaning back. This shifts the target off the back muscles, and increases the risk of injury.

Set yourself in an upright position, leaning back slightly, and limit momentum, even as you approach the end of your set.

To utilise the proper range of motion on the lat pulldown machine you need to start with your arms fully extended, so you feel a stretch in your lats. At the bottom of the movement, the bar should pass just below your chin, so you feel a hard squeeze in your lats.

Tempo should always be a focus of your training program, but with a move like the lat pulldown – which recruits a smaller number of muscle fibres – getting your form and tempo right is imperative.

Take three or four seconds on the eccentric portion of each repetition, and pull the weight down towards you in a smooth and controlled motion.

COMPOUND MOVES

FIRST

LIMIT MOMENTUM

RANGE OF MOTION

FOCUS ON TEMPO

TRAINEquipment Expert

hen devising a healthy workout plan, few of us factor in the importance of physical therapy. Physio plays

such a major part in supporting and producing athletes, but what many people don’t realise is that it should also be integrated into the training schedules of ordinary men and women. Many of us believe it is a luxury reserved for pro athletes, but the benefits of physical therapy are there to be enjoyed by all.

W

✔ injury prevention

✔ aiding stretching and conditioning

✔ promoting health and growth of muscles

✔ flushing out toxins caused by exercise

✔ monitoring an athlete’s evolution and progress

✔ supporting general health

No one understands the importance of regular physical

therapy better than Marie Molinie, the creative force behind Oxygen gym’s new training aftercare clinic. With over 15 years of experience in personal training and sports therapy, Marie has worked with professional footballers, rugby players, triathletes, marathon runners, swimmers, cyclists and bodybuilders. But it is her work with those who she describes as ‘everyday athletes and gym-goers’ that led to the creation of the O2 Therapy Clinic.

4401/2016

The recently launched O2 Therapy Clinic has become the final link in Oxygen’s top-to-toe service for athletes and bodybuilders, both amateur and professional

THE COMPLETE PACKAGE

PHYSICAL THERAPY IS IMPORTANT FOR:

PROBLEM SOLVED

TRAIN Physio Locker

The therapy team works closely with all the coaches and trainers

in the various Oxygen branches. At the moment, the clinic is working on a referral basis whereby trainers recommend the clinic to their clients and their family and friends. There follows a constant two-way feed between therapists and trainers to track the clients’ progress in both fields, and they also monitor the effect of nutrition and supplements on both the client’s training program and their therapy sessions. The result is a four-way package between the trainers, the supplements, the nutrition and the therapy, and a happy and healthy team of athletes – both amateur and professional – that can grow in the best possible way at the highest international standards.

The vision of Marie and her team at the O2 Therapy Clinic

is to grow in size and increase the service on offer in order to provide more clients with as many different solutions as possible to problems with their health and wellbeing. The ultimate goal would be to open a clinic at each and every one of the Oxygen gym branches in Kuwait.

Located close to O2 Jabriya Opening times: 10am - 9pm

Open six days a week: Sunday - Thursday

APPOINTMENT ONLY

Call +965 99191413 for more information

Suitable for EVERYONE looking to be PAIN FREE

Having worked in the USA, UK and France, Marie has been in Kuwait for the past eight years. Her experience is varied and comprehensive, as she has worked with athletes in a wide range of sports, but most recently she decided she wanted to focus her expertise on helping normal people maximise their gym time, monitor their health and improve their wellbeing. For the idea to work, there needed to be a gym that was innovative and forward-thinking but above all, committed to providing its users and their families with a range of services on top of the usual gym facilities that would benefit the whole community.

The partnershipwith Oxygen has done exactly that

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O2 Therapy Clinic opened Nov 1, 2015

A SYSTEMTHAT WORKS

FUTURE PLANNING

TRAINPhysio Locker

CHEAT DAY: COCOA ROOMOUR FAVOURITEBREAKFAST RESTAURANT

61

4701/2016

FUELEAT BETTER TO FEEL BETTER

HEALTH + SAFETYDR. ABDULLAH’S TIPS TO AVOID FOOD POISONING

PLUSTRADE UP FOR TOFU

BREAKFASTBOOSTERS

TIME TO MAN UP

Fill up your plate with naturaltestosterone

Replace your meat protein for soya for less fat and kcals

Protein-packedfuel to kickstart your day in style

The gluten-free super snack + fresh smoothie recipe

HEALTHY HEMP SEED

48 49 50 54

58

iN a

Pic

kle raditionally

used as an early preservation

method, pickled vegetables are now a popular accompaniment to a variety of meals all over the world; but for many of us the gherkin is the first thing we remove before taking a bite from our burger. Recent reports however have stated that the fermentation of vegetables in vinegar (pickling) aids the digestion process, helps our body to take in more nutrients from other foods and may even increase the amount of vitamins in a vegetable (based on the Korean dish kimchi when compared to fresh cabbage). So maybe you should consider that extra order of gherkins with your next Cheat Day burger…

t

Firm tofu, sold in blocks, can be sliced and stir-fried with all your favourite vegetables and spices. You can marinate it in soy sauce or oyster sauce first to give it a darker colour and stronger flavour. Cubes can also be added to soups to increase the protein content. Soft or ‘silken’ tofu is better suited as a substitute for dairy in smoothies and desserts.

4801/2016

tOFu cHickeN

Chicken is the go-to choice for many bodybuilders, but is there a tasty and nutritious alternative? Step forward, tofu…

EATTHIS

180mg

calcium

5 mg

calcium

104mg

cholesterol

151calories

80

calories

0mg

cholesterol

[Each 100g contains]

NOTTHAT

ofu, also known as beancurd, is a vegetarian staple made from soybeans that is

common in Asian dishes. It doesn’t have a strong flavour, but is ideal for marinating and stir-frying, and makes a great plant-based alternative to meat and poultry.

Tofu has just over half the calorie content of grilled chicken breast (80kcals per 100g compared to 151kcals) and although it is slightly higher in fat it has zero cholesterol – compared to a hefty 104mg in chicken – making it an excellent choice for anyone watching their heart health. Tofu is also a superb source of calcium, containing a whopping 180mg per 100g, which compares very favourably with chicken’s measly 5mg content; and it is higher in iron, magnesium and zinc too, making it a great all-rounder for muscle function and immunity. Tofu is rich in phytonutrients that have anti-inflammatory and antioxidant effects, and is thought to be protective against certain cancers.

t

HOw

tO u

se tO

Fu

FUEL Food Fight

4901/2016

SEEDSGluten, wheat, nut, milk and egg free, hemp seeds are soft, full of flavour, ideal for sprinkling on both savoury and sweet foods and quite frankly, just SUPER

HEMP

emp seeds are a super addition for budding sports fanatics as they contain high

quantities of iron, vital for transporting oxygen around the body, and their high magnesium content makes them ideal for promoting healthy teeth and bones.

With all the right fatty acids – omega 3,6 and 9 – they are also high in protein and amino acids and are perfect for those opting for a vegetarian or vegan diet.

h

EAT MEHemp seeds are a brilliant little snack to keep you going at any time of the day as you can sprinkle them on cereal, salad or even ice cream!

Hemp seeds are amazing for the skin and the oil is a fantastic

moisturizer, able to penetrate the skin’s cells. It also aids dry and itchy, irritated skin. Just wet your face with warm water and apply a small amount daily.

TRYTHIS

Blend the following until smooth and enjoy chilled for a delicious breakfast:

1 ripe banana (frozen)

1 small ripe pear

1 tablespoon hemp seeds

1/2 small avocado

1 cup of kale or baby greens

1 teaspoon lemon juice

1 cup soya milk

reciPeFRUIT + VEG PROTEIN SMOOTHIE

FUELSuperfood Of The Month

estosterone is a key hormone for men’s health, fitness and wellbeing. It’s what makes you masculine, promoting characteristics

such as body hair, a deep voice and adult development. It also helps you perform well at the gym, build muscle and maintain bone density, and it supports the production of red blood cells that keep oxygen pumping to the muscles. Testosterone keeps you shredded too, as it inhibits fat storage, and it is thought to be important for mental functions such as memory, as well as giving you drive, ambition and competitiveness.

Strength-training workouts can elevate testosterone levels, particularly when done in the evening; however overtraining causes a significant drop in testosterone production, and endurance athletes often have chronically low levels. Signs that your testosterone level may be inadequate include difficulty losing body fat, reduced muscle mass, low mood and energy, and fatigue. Testosterone replacement therapy can be medically prescribed in chronic cases, but there are simple and effective steps you can take to boost your levels naturally, through modifying your diet, lifestyle and training regime.

Want to stay strong and sharp? Nutritional therapist Lisa Monteith looks at natural ways to boost man’s most vital and vigorous hormone: TESTOSTERONE

PLATEPOW

ER

t

FUEL Manly Meals

5001/2016

A 2:1 ratio of carbs-to-protein is about right for optimum testosterone production, but be sure to go for slow-release energy sources and avoid refined and processed carbohydrates that will cause a rapid blood sugar spike. These quick-release carbohydrates can cause chronically elevated insulin levels, which suppresses testosterone production – so step away from the white rice,

processed bread and pastries. The exception to this rule is immediately after training, when some fast-digesting carbs in your post-workout shake will increase the amount of testosterone taken up by muscle cells. Look for a formula that contains protein and carbs at the correct 2:1 ratio, or blend in a banana or some fruit juice.

CHECK YOUR CARBSGET IT FROM: ● vegetables● fruit● wholegrains

If you’re training hard, it’s crucial to ensure your diet matches your body’s energy demands. Without adequate fuel, testosterone production slows and that hard-earned muscle will begin to melt away. If you need to lose weight, it’s better to up your exercise intensity and decrease your calorie intake only slightly, rather than choosing to drastically restrict calories. On the flipside, carrying excess weight, particularly around your middle, also has a deleterious effect on testosterone. Fat cells produce aromatase, an enzyme that converts testosterone to the female hormone oestrogen. This can lead to loss of muscle mass, further weight gain and even increased breast tissue (the dreaded ‘man boobs’). It’s important to maintain a healthy weight and ensure your calorie intake is appropriate for your activity level – neither excessive nor insufficient.

MAKE CALORIES COUNT

FUELManly Meals

5101/2016

Restricting fat consumption in an attempt to whittle your waistline is not necessarily the best solution. Fat – particularly saturated fat – has been given a bad rap for its potential effect of increasing cholesterol; but cholesterol is actually an essential hormone without which we cannot exist. Your body manufactures testosterone from cholesterol; some of it is produced in the liver, and some is obtained through the diet. Foods from animal sources provide the ideal building blocks for your body to create adequate testosterone. If you’re vegetarian, monounsaturated fats will support testosterone production. Get 20-30 percent of your total calories from fat to see the best results.

GET IT FROM: ● meat ● fish ● poultry● eggs ● full-fat dairy

● nuts ● seeds ● olive oil ● avocado

Bodybuilders favour zinc for its muscle-boosting effects. It supports the synthesis of testosterone, as well as other anabolic hormones, and also suppresses its conversion to oestrogen.

GET IT FROM:

FEAST ON FAT THINK ZINC

Vitamin D3 is technically a hormone, and plays an important role in supporting testosterone production and inhibiting its conversion to oestrogen. Vitamin D also enhances the sensitivity of receptors on the cells in the glands that release testosterone.

GET IT FROM: ● oily fish such as mackerel and sardines

● eggs ● sunlight on the skin

DOSE UP ON D

● red meat● seafood (especially oysters)● cashews

● pumpkin seeds ● lentils ● oats

FUEL Manly Meals

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SLEEP TIGHT

TRAIN HARD

OPTIMISING YOUR DIET CAN ONLY GO SO FAR TOWARDS BOOSTING TESTOSTERONE. THERE ARE LIFESTYLE FACTORS THAT ALSO PLAY A HUGE PART IN DRAINING THIS VITAL HORMONE, THE CHIEF ONES BEING LACK OF SLEEP AND EXCESSIVE STRESS. BOTH OF THESE INCREASE CORTISOL, ANOTHER HORMONE THAT – LIKE INSULIN AND OESTROGEN – CAN OPPOSE TESTOSTERONE.

COMPLEMENT YOUR TESTOSTERONE-FRIENDLY DIET WITH AN EXERCISE REGIME THAT WILL MAXIMISE PRODUCTION. LIFT HEAVIER WEIGHTS WITH FEWER REPS, AND WORK ON LARGE MUSCLE GROUPS THAT REQUIRE COMPOUND MOVEMENTS, SUCH AS SQUATS, DEADLIFTS, BENCH PRESS AND SHOULDER PRESS. YOU NEED TO WORK HARD, TOO – INCREASE WEIGHT, REPS OR SETS AT EVERY WORKOUT TO SEE THE GREATEST PROGRESS.

You already know that protein is essential for building and repairing muscle, but it is also important for maintaining testosterone levels. Aim for the bodybuilding gold standard of 2.2g protein per kg (2lb) of bodyweight per day – and try to vary the source, to get the full range of essential amino acids. Vegetarians will have to work harder to get sufficient protein, and may benefit from a BCAA supplement. A whey protein shake immediately after training is a tried-and-

tested method of ensuring optimum recovery and boosting testosterone. Don’t overdo it though; consuming a high-protein, low-carbohydrate diet may have a negative effect, so you need to get the balance right.

GET IT FROM:

PILE ON PROTEIN

Cruciferous vegetables contain a phytochemical called indole-3-carbinol that enhances the liver’s ability to break down potentially damaging oestrogen to weaker forms.

GET IT FROM: ● broccoli● cabbage ● cauliflower

● brussels sprouts ● kale

EAT YOUR GREENS

This key mineral contributes to the maintenance of testosterone levels, due to its interplay with antioxidant enzymes that support anabolic processes. Magnesium also helps to regulate blood sugar, avoiding the insulin spikes that can depress testosterone production.

GET IT FROM: ● green leafy vegetables ● almonds ● brown rice

● wholegrain bread

MIND YOUR MAGNESIUM

● meat ● fish ● eggs● beans

● pulses● whey protein

FUELManly Meals

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If your first meal of the day really is the most important, make it count with these clever – and tasty – breakfast-based products from

the supplement counters of Kuwait

BREAKFASTOF

CHAMPIONS

FUEL Supplement Review

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NUTS'N MORE PEANUT BUTTER

LA MUSCLE PROTEIN PORRIDGE

GO NUTRITION PROTEIN PANCAKE MIX

CHIKE NUTRITION COFFEE

Packed with protein, potassium, fibre, poly- and mono-unsaturated fats; peanut butter can help reduce the risk of heart disease, counteract the effects of a high sodium diet and keep you feeling fuller for longer. For bodybuilders then, surely the only thing better than peanut butter is fortified peanut butter. Just two tablespoons of Nuts'N More delivers an impressive 12g of protein, including whey isolate – for enhanced muscle growth and maintenance – and flaxseed, both of which offer their own impressive health benefits. It tastes amazing too.

EAT WITH:Banana on wholemeal toast.

CHOOSE FOR:A busy morning at work with no time to snack.

Pro athletes rely on oatmeal for energy. Oats are rich in carbohydrates to help you power through training, high in soluble fibre to keep you full (aiding weight loss), and slow-digesting to keep your blood sugar levels stable (so perfect for anyone who tends to be grumpy in the morning). LA Muscle Protein Porridge includes whey protein isolate and L-Glutamine, providing 19g of protein per serving to help build and preserve muscle mass, plus 28g of carbohydrates to fuel you through training and beyond.

EAT WITH: Almond milk to cut down on fat.

CHOOSE FOR: Pre-workout to top up your fuel tank.

Is there anything more delicious than a stack of pancakes on the breakfast table? A cheat day favourite, Go Nutrition’s high-protein pancake mix now means you can have a daily ‘cheat’ treat without the side of guilt. Delicious and nutritious, one serving (two pancakes) delivers 29g of premium protein in the form of whey, milk and egg white. Simply combine with water and fry with coconut oil. Make a batch once a week, then reheat before eating to save time.

EAT WITH: Blueberries to satisfy a sweet tooth.

CHOOSE FOR:Post-workout to aid muscle repair and recovery.

Coffee for breakfast isn’t exactly a hard sell; many of us simply couldn’t function without a cup in the morning. What many don’t realize, however, is that caffeine before a workout can improve performance and enhance focus throughout training. Add a protein-enhanced coffee to the mix, and you really have the recipe for an extra special morning workout. A cup of Chike Nutrition coffee contains two shots of real espresso, 20g of whey protein and a whopping 23 other vitamins and minerals.

DRINK WITH: Nothing else. Keep it black without sugar.

CHOOSE FOR: A super-charged morning workout.

FUELSupplement Review

ALSO AVAILABLE AT HH

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Containing real fruit pieces, not only are these protein pancakes incredibly simple to make, you don’t even have to worry about choosing your own toppings. The instant mix contains 23.3g of protein per serving, made up from oatmeal, cottage cheese, eggs and whey protein, making it the perfect fuel for muscle growth and maintenance. Not only that but the can-style packaging makes the product easy to store and scoop from. Whip up a batch in the evening and take them to your morning gym session.

EAT WITH: Greek yogurt for extra protein.

CHOOSE FOR: A sweet, satisfying post-workout snack.

FA Nutrition’s range of nut butters are natural, nutrient packed and quite frankly, delicious. Containing 100 percent almond or 100 percent cashew depending on which variety you prefer, these nut butters deliver 25.4g and 20.6g protein per 100g respectively but promise no trans fats, palm oil, added salt or sugar. Almond butter provides vitamin E and B12 for healthy hair, skin and nails and nervous system, while the cashew version includes magnesium, iron and zinc to boost your immune system and fight fatigue.

EAT WITH:Apple or celery for crunch.

CHOOSE FOR: An easy and tasty ‘at your desk’ breakfast.

The recommended daily amount of protein for an adult is 0.8g per kg, but some bodybuilders have been known to increase this to an impossible-sounding 2g per kg. Either way, sometimes it just feels like we can’t physically fit enough protein into our diets, especially while trying to control calorie and fat intake. Starting the day with protein milk can provide 30g of protein in just 160kcals. That’s the same amount of protein as five eggs! This milk really is a premier choice for protein, calcium and taste.

DRINK WITH:Anything! Or use as a mixer for your oatmeal or pancakes.

CHOOSE FOR: A low-calorie kick start to your daily protein target.

The benefits of juicing are well documented, and now FA Nutrition has provided a thirst-quenching alternative to peeling, chopping and blending your daily dose of detox. Two scoops of this potent powder delivers an abundance of antioxidants including spirulina, wheatgrass, chlorella and green tea plus fruit and vegetable extracts from acai berries, elderflower, pomegranate, broccoli and carrot to name just a few. All of these promise to help neutralise the free radicals that build up through regular training sessions while refreshing and hydrating your body.

DRINK WITH: Cold water, first thing.

CHOOSE FOR: An invigorating jumpstart to your day.

FA SO GOOD PROTEIN PANCAKES

FA SO GOOD NUT BUTTER

PREMIER PROTEIN MILK

FA GREENS + JUICE

( STRAWBERRY/BLUEBERRY/APPLE + CINNAMON/

BANANA )

( CASHEW/ALMOND )

( CHOCOLATE/VANILLA )( LEMON )

availaBle at HealtH HOuse

FUEL Supplement Review

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Delivering 27g of whey protein and 100mg of caffeine per serving, if a mug of Scitec before your morning gym session doesn’t get your blood pumping, then nothing will. Providing the power and focus to smash your workout and still make it to work on time, protein-enhanced coffee is a fantastic addition to your morning menu. The whey protein in this product contains no less than nine amino acids considered as building blocks for the body’s organs, muscles and tissue. You don’t get that at Starbucks…

DRINK WITH: Oatmeal for your pre-workout fuel.

CHOOSE FOR: A protein packed wake-up call.

Containing 30g of protein per 100g, including whey, egg and casein, these pancakes from Scitec offer a totally different flavour to the fruity options from FA Nutrition. In addition to the workout benefits attributed to whey protein, the added casein offers greater gains, longer lasting strength and works better at fat loss. Furthermore, just one tub provides 28 servings. Just add low-fat milk or water – or coconut water if you’re feeling adventurous – for almost a month’s worth of delicious breakfasts.

EAT WITH: Fresh pineapple and extra coconut for a tropical tasting treat.

CHOOSE FOR: The weekend when you have time to sit and enjoy breakfast.

Just when you thought oatmeal couldn’t get any simpler, Scitec provide their formula in sachets so you don’t even have to use a scoop! A firm favourite amongst bodybuilders, this protein-enriched porridge delivers 35g of whey per 92g serving plus all nine essential amino acids with added taurine for tissue growth and maintenance. If you don’t fancy thick oatmeal you can also mix it with water or low-fat milk as a shake. The chocolate and strawberry flavours provide a sweet fix after a heavy session.

EAT WITH: Added banana or berries.

CHOOSE FOR: A muscle nourishing post-workout shake.

For breakfast on-the-go it doesn’t get more convenient (or delicious) than a readymade flapjack. Consisting of slow-release carbohydrates from jumbo oats, rolled oats and oat bran plus a protein blend of whey isolate, micelllar casein and ultra-filtered soy isolate that is added after the oats have been baked, Reload promises to deliver ‘one of the highest quality’ protein bars on the market. With a 2:1 carb to protein ratio, this is perfect for those trying to bulk up or struggling to get through the morning without snacking.

EAT WITH: Black coffee for a simple, satisfying start to the day.

CHOOSE FOR: Your kitchen, your desk, your kitbag and your glove box to ensure you always have a tasty and nutritious breakfast alternative at hand.

SCITEC PROTEIN COFFEE

SCITEC PROTEIN PANCAKE MIX

RELOAD PROTEIN FLAPJACK

SCITEC OATS N WHEY (SACHETS)

( SUGAR FREE )( WHITE CHOCOLATE

COCONUT )

( CHOCOLATE/STRAWBERRY )

( BANOFFEE BLAST/FUSED FRUIT/CHOCO BROWNIE )

availaBle at OxyGeN

FUELSupplement Review

Athletes eat a lot of meat and poultry to keep their protein intake high. But it takes just one tiny mistake when buying, preparing or cooking to get food poisoning, the effects of which can be devastating

KITCHEN SAFETY: HANDLING MEAT AND POULTRY

nyone who has ever had food poisoning would

surely not wish it on his worst enemy. At best you can hope for a few days of debilitating sickness, dizzy spells and mild dehydration; at worst it can be fatal. Thankfully, the very serious cases are rare but even a mild bout can lead to time off work, missed training sessions and generally just feeling very poorly indeed.

In developed countries, the majority of food poisoning is down to our own lax approach to the storing, preparing and cooking of food – especially meat and poultry. For athletes

in particular, meat and poultry makes up a large part of our eating plan as we aim to pack in as much protein as possible. It is very easy though when we are in a rush after the gym to undercook our dinner and end up ill. E.coli and Salmonella are the most common causes of food poisoning from meat and poultry. The worst effects of this nasty bacteria – vomiting, diarrhoea, fever, and aching muscles – can last for several days but can leave us feeling sick, weak and tired for even weeks afterwards. Luckily though, this can be avoided if we take extra care at the store and in the kitchen.

a

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These are the most vital tips that you should follow to prevent disease and enjoy the taste of your food

It is safe to cook frozen meat or poultry in the oven, on the stove, or grill without defrosting it first; the cooking time may be about 50 percent longer. Do not cook frozen meat or poultry products in a slow cooker.

Pregnant women, children, elderly and immuno-compromised individuals can be at an increased risk of developing foodborne illnesses that can have dire consequences. Additional care should be taken for safe handling.

Do not defrost frozen meat and poultry products at room temperature. Keeping the products cold during defrosting is the key to preventing bacteria from growing, so defrost them in the refrigerator.

Dr. Abdullah’s Top Tips

FUEL Nutrition Clinic

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Wash hands thoroughly in hot, soapy water before and after handling meat and other fresh foods.

Use a thermometer to ensure that meats and poultry are cooked to their proper temperature.

Refrigerator temperature should be at 4°C or below, to keep foods out of the ‘danger zone.’ Keeping foods cold will inhibit bacterial growth.

Store all leftovers in a shallow covered container and refrigerate. Chilling quickly prevents bacteria from growing. It takes only four hours at room temperature for the bacteria to grow.

Generally, meat and poultry leftovers can be stored in the refrigerator safely for three to four days and frozen for up four months.

Use meat and poultry products by the sell-by date. Otherwise, prepare or freeze the product right away.

Always purchase fresh meat and poultry products last at the grocery store.

ABOUT THE AUTHOR Dr. Abdullah Al Mutawa is the founder of Kuwait’s premier nutrition institution, the Rijeemy Clinic. With a background that includes a BA in Nutrition – Dietetics, a PhD in Sports Nutrition and two years at the Ministry of Health, Dr. Abdullah opened the Rijeemy Clinic in 2009. He now helps clients meet their weight loss goals every day and organises such events as two weight loss trips a year plus the annual Rijeemy 360 Walkathon, the biggest event of its kind in the Middle East. Plus he still finds time to work out every day!

FUELNutrition Clinic

➓➒➑➐➏➎➍

#MAKEIT HAPPEN

Send an email to [email protected]

DON’T WAIT FOR IT

@perfectfitmagperfectfit.kuwait @pfmag

EVER WONDERED HOW YOU CAN GET ON TO THE PAGES OF PERFECT FIT?If you’re an amateur bodybuilder with dreams of making going pro, contact Perfect Fit to arrange your very own professional photo shoot.

6101/2016

What better way to start the weekend than with a superbly laid out cheat meal for breakfast at the Cocoa Room?

ocoa Room has proven time and again

to be a popular morning venue for cheat day as it continues to serve a plethora of delicious dishes.

Located on the Al Seef side of the Gulf Road, this iconic breakfast eatery will have you feeling as though you’re dining abroad, with its unique interior and chilled out lounge vibe (if you’re lucky they’ll even play a little Frank Sinatra for you).

One of the many great things about Cocoa Room is that throughout the year, the quality of their food remains constant – meaning it’s always fantastic.

Start your cheat day in style with a salted caramel and burnt marshmallow hot chocolate, which has an abundance of fluffy yet chewy marshmallows drizzled with swirls of salted caramel, perfectly browned with a kitchen blowtorch.

Next up has to be the Cocoa Room Eggs

Benedict. Nestled on a toasted English muffin, it is served with a generous heaping of ancho chili and maple braised short ribs, and hollandaise sauce with a pile of fresh mesclun greens. If you’re ravenous, order a side of their crisp smoky bacon, served in an impressive cast iron skillet.

For a sweeter treat, the Nutella French Toast – brioche bread, maple toffee sauce with loads of sticky gooey Nutella in the middle – never fails to satisfy.

c

Cocoa Room is located on the Gulf Road just opposite Al Seef Palace in Kuwait City.

Opening times are seven days a week from 8am to 12noon.

Be sure to check out their Instagram @cocoaroom or call 22465049 for more information.W

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ABOUT THE AUTHOR

RESHMI REVI IS A NZCF CERTIFIED PERSONAL TRAINER, FITNESS ENTHUSIAST AND A FOODIE AT HEART. FOLLOW HER FIT MISCHIEF ON INSTAGRAM @Q8MISSFIT

GocOcOa

FUELCheat Day

Arraya Center - Sharq22997714

Olympia Mall- 1st Floor22268677

CAMPIONE

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LIVEBECOME THE HERO OF YOUR OWN STORY

meet yOur HerO

ost of us can only dream of sitting down to dinner with one of

our idols. This month however, fans of Arnold Schwarzenegger can take part in an exclusive meet and greet dinner date with the former Mr. Universe and seven-time Mr. Olympia himself. The bodybuilder turned movie star turned politician turned Celebrity Apprentice host (Arnie has replaced Donald Trump in the US version of the show) will be dining with fans at ‘An Experience With… Arnold Schwarzenegger’ on Thursday, January 21. The cost is a mere $2,260 (690KWD) plus airfare to Birmingham, UK. Super fans only need apply.

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GULFBANK 642 RACE

DESTINY CALLING

Do our genetics pre-determine our athletic prowess?

COVER STARINTERVIEW

All the news from November’s ProVision marathon

Does your bank account come with benefits?

7064 74MONEYMATTERS

78

Meet Spark Gym owner and martial artist Mr. Al Babtain

HOW DID YOU GET INTO MARTIAL ARTS?

Back in May of 1995, I was living in the USA. I went to pay my car insurance cheque and right next door was a martial arts school. One thing led to another and I am a Royce Gracie Black Belt now!

TELL US ABOUT YOUR COMPETITION HISTORY…

I joined the Gracie Academy and Jhoon Rhee Academy in Taekwondo at around the same time but I competed in Taekwondo first. I competed in the US Open, the Florida Open and at the Interstate Championships. I was ranked first in Florida between 1996 and 2000. I also placed third for two years running at the US Open, third in black belt level forms and was sponsored by Adidas.

THE PERFECTIONIST: ABDUL MOHSEN AL BABTAIN

MARTIAL ARTS

t 38 years old, Abdul Mohsen Al Babtain holds a black belt in

Jhoon Rhee Taekwondo and Gracie Jiu-Jitsu, has established Sidekick Academy and SPARK Athletic, gained a Sports Science degree, and regards Royce Gracie as a good friend and sparring partner. Plus he’s still not done with changing the landscape of fitness in his Kuwaiti hometown.

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LIVE Cover Star Profile

Reshmi Revi talks to this month’s cover star about his love for martial arts, French pastries and going to work in his ‘pyjamas’

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THE PERFECTIONIST: ABDUL MOHSEN AL BABTAIN

Photography by Nizar Al Otaibi

WERE YOUR PARENTS SUPPORTIVE OF YOUR FITNESS ENDEAVOURS?

Oh most definitely. My father used to take me to the US Open. In 1996 – at my first championship – he was in my corner, videotaping me.

DID YOU EVER WANT TO TRY ANY OTHER MARTIAL ARTS?

My trainer Royce Gracie once said: “if I’m going to fight Mike Tyson, I should learn the art of boxing to know all the ins and outs. But I’m not going to fight Mike Tyson because I know he’s going to knock me out.” I am an expert in Jiu-Jitsu and Taekwondo. I am going to hone my skills and be good at these two martial arts rather than be just okay at other forms.

DO YOU STILL COMPETE?

Since starting Sidekick Academy, my job is to instruct and educate. I love teaching and I take it as a responsibility to elevate the health and fitness standards in Kuwait. We have an abundance of talent in every sector of the economy and country and it hasn't been fully tapped into. We can produce Olympic level athletes. They just need the right attitude, instruction, education and facility to take it to the next level. That being said I’ve never backed down from a request. My students spar with me and anyone is welcome to come to our doors and request a roll!

LIVECover Star Profile

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I don’t like being constricted to a desk job even though I did it for a few years and was good at it. I found a way to make a hobby into my livelihood. I think I have the best job in the world. I get to walk barefoot and wear pyjamas [in reference to his GJ uniform and Sidekick Academy]. In total I have been a trainer for about 11 years. I was fortunate enough to be trained by one of the best – the Gracie family is a prominent martial arts family and known for the development of Brazilian Jiu-Jitsu – so as a black belt from that lineage, it is my responsibility to pass it on.

HOW DID SIDEKICK ACADEMY COME ABOUT?

I was working at one of Kuwait’s biggest investment companies for three years and at the same time I rented a space in a government sports club to train myself. Gradually friends from the USA began training with me in Kuwait as I had been a trainer over there as well. One of these groups grew to over 100 participants and that’s how the academy started!

SIDEKICK ACADEMY


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SPARK FACILITY

We can perform quantitative tests such as VO2 max, metabolic testing, functional testing and body composition. This data means the client can get a clearer understanding of how and why their bodies perform and react the way they do. We can track the progression or regression of anything. This is beneficial to amateur athletes, pro athletes, everyday athletes and rehab clients.

This is the nucleus of our gym. On top of that, we use equipment that is not sold to commercial gyms but only to professional facilities, like universities such as Rogers Athletic and Bilt (established by tennis pro Andre Agassi and UNLV coach Gil Reyes). We are also the first facility in Kuwait to use the Woodway 40km and Desmo treadmills. Our biggest asset however is our world-class team of strength and conditioning coaches. We have four Olympians; two current record holders and a 400m sprinter from Team Great Britain. In the Women’s Spark Facility, we also have four Olympic coaches from Canada, Great Britain and South Africa. All of our coaches are well educated with at least a masters degree in their field.

TELL US ABOUT SPARK FACILITY PLEASE. WHAT MAKES IT DIFFERENT FROM OTHER SPORTS ACADEMIES?

I had the privilege to work with some of the greatest athletes in the USA. I worked as the strength and conditioning coach at the IMG Academy in Florida where we had NFL players, NBA players, pro tennis players – like the Williams sisters and Lindsay Davenport – and players from Orlando Magic and Tampa Bay Buccaneers. Spark is the first facility built around science. Our lab is truly one of a kind. Here we do a variety of functional tests for clients depending on their needs and goals, then design a training program based on the results.


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SPARK MARATHON JANUARY 16, 2016The real mission of Spark Athletic is to spread the health and fitness message across Kuwait. The Spark Marathon is a non-profit event, supporting local and international charities like the UNHCR (United Nations High Commissioner for Refugees), the Kuwaiti Red Crescent and Al Sidra Association for Cancer Care.

Spark Marathon 2016 is the biggest sports event in Kuwait, offering male and female divisions in four official marathon distances of 5KM, 10KM, 21KM, 42KM with total prizes valuing over $100,000 (USD). The race will start at Marina Crescent in Salmiya, closing off Gulf Road all the way to Amiri Hospital, and there will be other supporting activities in Burgan Bank's Marathon Village in the Marina Crescent area.

Burgan Bank is the Strategic Partner of Spark Marathon 2016, with the Ministry of Youth Affairs and the Public Authority for Sport as Governmental Partners. Al Seef Hospital and McDonald’s are the Platinum Sponsors of the event, Ahmadiah Contracting and Trading Co., Lillywhites and Bayan Dental are Gold Sponsors, Nissan, Kuwait Airways and Agility are Silver Sponsors and Life Sciences Academy (LSA) will be the Academic Sponsor.

VISIT WWW.SPARKMARATHON.COM FOR MORE INFORMATION


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WHAT IS YOUR RECIPE FOR SUCCESS?

Passion. But unfortunately I’m a perfectionist and I’m never satisfied! Now I try to delegate tasks. I think we have also been so successful because we have a unique blend of services.

WHAT HAVE BEEN THE BIGGEST CHALLENGES OF RUNNING THE ACADEMIES?

I’m a workaholic. I preach health and fitness but I don't rest enough. I lose a lot of sleep. When I interview prospective coaches I have to stay up at odd hours as they’re all over the world. Another challenge is the duality of my day. Spark is very admin oriented but you’ll see me rolling and training my students at Sidekick. In a nutshell it’s exhausting!

DID YOU THINK WHEN YOU FIRST SET OUT THAT YOU WOULD ACHIEVE ALL THIS?

Of course there's doubt in the beginning. You do your homework. You try to work out all the variables. You do your best. You have to make sure you don't depend on a close circle that will support you for a few months but give you a false sense of security. When we did Sidekick, I had to make sure we had growth. But did I expect it to grow that much? Truthfully no. But I always believed we were trying to add value to people’s lives. To positively change them and make people feel good about themselves.

WHAT WERE YOUR FIVE BIGGEST ACHIEVEMENTS OF 2015?

Launching the Spark Athletic Wellness Facility.

Continued growth of Spark and Sidekick.

Taking Kuwaiti athletes to the next level by sponsoring two female athletes (one triathlete and one 10k runner), and by transforming a 400m sprinter; he moved ranks from an average of 6th/7th place to first and took second place for his first 200m. We now have hopes of getting him into the Diamond League.

Changing people’s lives at both Sidekick and Spark Athletic. I get real joy when I see people living more healthily and incorporating sports into their daily routine.

Getting back into my own training.

DO YOU HAVE A RESOLUTION FOR 2016?

I want to put Kuwait on the map for athletes. To let people know that it’s a fertile ground for athletes.

WHAT’S YOUR FAVOURITE CHEAT MEAL?

French pastries. I love croissants. And pizza!

PAST, PRESENT & FUTURE 1

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born torun?LIVE Gym Genetics

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elatively speaking, we are only just beginning to unravel the genetic mysteries of the

human body, let alone to comprehend how these relate to the vast and subtle potential of the human mind. Even a relatively simple matter such as physical strength is far from being understood in genetic terms. It may be that our genes play a complex but significant role in predisposing us to excel in one sporting field over another.

Our ability to measure this predisposition remains very limited for now. The ethical issues of attempting to understand these genetic templates are also substantial. For now we must tread carefully. Whatever raw material we have to start with, it’s what we do with it that remains down to us. But some people just seem as though they were born gifted.

Can this really be true?

r

Whether it’s longer-legged sprinters, taller basketball players or heavyweight sumo wrestlers, it is undeniable that different physical characteristics give us an advantage in certain sports. Luke Haward looks at what attributes, genetic or otherwise, lead to greater athletic potential…run?

LIVEGym Genetics

7201/2016

About ten years ago, a scientific study isolated a gene now known as the ‘power gene.’ ACTN3 is associated with the presence of a muscle protein only found in fast-twitch fibres. It appears that this particular genetic marker may give us a real boost on the running track. Furthermore, scientists suspect that combinations of the X and R variants of this gene may lead to different levels of protein production, making them more likely to help us excel in other sports too.

Scientific evidence supporting a link between ACTN3 and athleticism is slender at best, and further studies have found no such link. Even those that do, largely acknowledge it to be a modest contribution, but this hasn’t prevented a slew of profiteers from seeking to encourage parents to take genetic testing to indicate

the predispositions of their children towards different sports. A gap exists in the regulatory infrastructure, which has seen such companies get away with making exaggerated claims about the gene’s relation to sporting prowess.

It seems that the more advanced research becomes, the more apparent it is that single genes are not going to be the main players when it comes to solving the debate. It is becoming clearer now that hundreds of gene variations play roles in crafting any such predisposition towards sporting excellence. Recent studies have indicated in excess of 200 genes that play a role in athletic performance, and we surely haven’t uncovered all of them yet.

So can it really be true that some people are genetically pre-determined to succeed at sports?

THE NATURE ARGUMENT

THE NURTURE ARGUMENT

A lot of attention has been given in debates about genes and sporting ability to the Kenyans, with many of Kenyan origin leading the global field for long-distance running. Is there, some have speculated, a gene specific to Kenyans that has allowed this to happen? Is it purely a matter of training, as others have contended? Is it both?

One researcher has indicated that almost half of the most successful runners of Kenyan descent come from a sub-tribe known as Nandi, which makes up only three percent of the nation’s population. Some have argued that a tribe with specific experience training in high altitude environments would display astonishingly high endurance, and this does seem to fit well with the successes of other high altitude nations in long-distance running, such as Ecuador. This may well come down to a significant environmental factor as much as to genes.

LIVE Gym Genetics

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MIND, BODY & SOULThere are clearly also mental attributes

which may assist in sporting success, some of which may well have a genetic component of their own, but it will be even harder to trace the links between gene and thought, than between gene and muscle or gene and height, and any studies in this area are decidedly in their infancy.

To end on a bit of a twist, it may be that some of our psychological predisposition to excel at sports does indeed come down to genetics. One recent study at the University of Edinburgh looked at 800 pairs of twins to attempt to establish links between nature and nurture. They found, in comparing identical twins with non-identical, that genes appear to play a key role in determining characteristics such as self-control, discipline and determination.

According to the study, the genetic component for such aspects was more significant than any observed lifestyle differences. It read: “previously, the role of family and the environment around the home often dominated people’s ideas about what affected psychological well-being. This work highlights a much more powerful influence from genetics.” There are those who would certainly question a genetic determinism implied in this quote, still we cannot deny a key role from genes in shaping our disposition as well as our physical attributes.

NATURE VS NURTURE

Could there be a collaboration between our genes and our environment at work in equipping us for various sports? Many of the best sprinters in the world are of West African descent, yet many have been trained in the USA or Western Europe.

Any crude generalisation such as the notion that one race is simply ‘athletically superior or inferior’ will not do at all, and would be both offensive and indeed inaccurate. It is not possible to conceive of race as synonymous with a set of physical characteristics, genetic markers or indeed identifiers such as nationality or ethnicity.

So it seems beyond doubt that physical attributes can be wasted or ignored, and unless combined with commitment and hard training (not to mention opportunity), these will hardly be likely to lead to any actual ability or success.

WILL WE EVER KNOW?

ON A GENERAL AND NON-SPECIFIC LEVEL, OF COURSE HEIGHT WILL IMPROVE OUR CHANCES OF GETTING INTO A BASKETBALL TEAM, AND LONG LEGS WITH FAST TWITCH FIBRES WILL HELP US ON TRACK, BUT WHEN IT COMES TO SUBTLER RELATIONSHIPS AND THE REAL DETAIL, THE WAY THAT GENES AND ENVIRONMENT INTERTWINE IN THEIR JOINT INFLUENCE ON WHO WE BECOME IS ONLY BARELY BEGINNING TO BE UNDERSTOOD. FOR NOW WE CAN DO LITTLE BETTER THAN TO SUGGEST, AS MUCH OF SPORTS SCIENCE ACKNOWLEDGES, THAT THEY PROBABLY PLAY ROUGHLY EQUAL ROLES. SO DON’T GIVE UP ON TRAINING JUST YET.

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or a country that’s been plagued by statistics of obesity and related maladies,

it finally appears that the tide is now turning, with the community becoming more involved and interested in health and fitness events over the last couple of years. Organized by Provision Sports Management and their strategic partner Gulf Bank, the 642 Marathon event was certainly convincing evidence of this changing current.

A play on the number of muscles in one’s body, the motto behind the event was simple: move your 642 muscles.

Having collected their running bib the previous day, the runners assembled at their starting point next to Souq Sharq Mall, waiting for the call to begin the race.

Participants commented on how well the various runs were organized, and throughout the running trails, water coolers, fruit and medical assistance were all readily available. Let’s hope Gulf Bank will team up again with Provision and all the other partners – Ghalia, Circuit+, Extreme Sports, Umami, Questbar, Saveco and Nestle Water – to organise another such fantastic event for 2016!

f

It was a clear breezy Saturday morning on November 14, and marking the start of winter were 1794 individuals ready and waiting to get their run on at the Gulf Bank 642 Marathon

RACE DAY

642 maratHON

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1 913 Naif Rabea Shalan2 1163 Fawaz Al Nashmi3 1167 Fhad Hantosh4 1518 Zamel Al Khaldi5 1119 Dhari Al Shuwaie6 1307 Michael Weckman7 914 Abdulrahman Al Enezi8 1322 Mohammed Al Farhan9 987 Abdullah Mohammad10 2061 Khaled Al Hajri

race results 5KM MEN

Starting at Souq Sharq, the 5km run saw a whopping 774 people

running past the Grand Mosque to Souq Mubarakiya before looping back to the starting point near the Souq Sharq Mall. A total of 380 men and 394 women competed.

5KM RUN

1 1208 Irene Gibson2 650 Charlene Scodellaro 3 974 Gabriela Pickard4 1344 Najla Al Jeraiwi5 1386 Rachel Nott6 741 Jovana7 756 Meghan Radde8 760 Uli Weisel9 1224 Amnah Al Farhan10 1118 Dhai Al Mulla

race results5KM WOMEN

tHeDivisiONs

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The 10km run had 626 people – 421 males and 205 females

– participating. Starting at the same running point as the 5km and passing the Grand Mosque and Souq Mubarakiya, runners had to run back, heading this time to Kuwait Towers before ending their run back at their start point.

Dubbed as a half marathon, this division still proved to be popular

with 326 runners taking part. Going through the same landmarks as the 5km and 10km runners, athletes in this division made up of 245 males and 81 females completed their run along the picturesque Gulf Road.

The top three winners for the 21km (both male and female categories) received $750 (228KWD), $500 (152KWD) and $300 (91KWD) respectively.

10KM RUN

21KM RUN

1 1984 Fawaz Farhan 2 2130 Mohammad Al Matar 3 2229 Sulaiman Abdulrahman 4 2265 Yagoub Al Rashidi 5 1971 Falah Al Ajmi 6 2220 Simon Bywater 7 2135 Mohmammad Moustafa 8 2293 Khaled Shamery 9 1817 Abdullah Al Saeedi 10 2307 Anthony Calingal

1 2184 Renata Hoppova 2 2239 Teresa Kovach 3 2406 Melissa Murray 4 2360 Taiba Al Nouri 5 2080 Lulu Al Askar 6 1946 Dorra Sboui 7 2353 Heidi Pierce 8 1664 Maryam Ahmed 9 1754 Shaima Al Otaibi 10 2283 Corazan Islam

1 2977 Samantha Hegarty 2 2663 Hannah Salbie 3 2725 Cristy Ditchburn 4 2700 Hiroko Al Farhan 5 2984 Sara Diana Garduno Diaz 6 2913 Liz Kiss 7 2731 Ghada Hussien 8 2877 Jasmine Gahagan 9 2985 Sarah Ayers 10 2810 Corinne Stewart

race results10KM MEN 10KM WOMEN

21KM WOMEN1 2917 Maali Babikir 2 2723 Waleed Abdulrahman 3 2686 Kedir Amino Abdu 4 2740 Abdullah Al Failakawi 5 2849 Greg Ziembinski 6 2722 Omar Failakawi 7 2744 Abdullah Al Saeedi 8 2737 Abdulla Al Sharhan 9 2817 David Polak 10 2915 Lowell Andrew Manimtim

21KM MEN

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The 642 Marathon also featured a 5km category for runners with

special needs. According to the www.gulfbank642marathon.com participation poll, 63 individuals participated in this division.

1 3088 Yehya Elsayed2 3046 Gabriele Michelotti3 3085 Tito Rodriguez4 3014 Abdulmohsen Al Ali5 3086 Trevin Currey6 3012 Abdulaziz Al Khamis7 3005 Ethumon Jose8 3065 Michael Aikman9 3078 Ryan Wolf10 3066 Mohamed Hamada

1 3048 Hannah Glendinning2 3004 Sylvie Yolande Zotoff3 2996 Alyson Taylor4 3079 Sabine Courrege5 3051 Jacqueline White6 3006 Marwa Mahmmoud Tabbaa7 3016 Aimee Hammon8 3025 Caitlyn Vandermeer9 3061 Liana Peterson10 3026 Charron Duncan

42KM MEN 42KM WOMEN

As serious as a run can be, the full marathon mirrored the running trail

of the half marathon, however participants had to complete three and a half laps. What’s admirable is that even in a division with such a long run, Gulf Bank’s 642 Marathon had 68 people taking part in this running tier: 57 men and 11 women.

The top three winners for the 42km (both male and female categories) received $1,500 (456KWD), $1,000 (304KWD) and $750 (228KWD) respectively.

42KM RUN

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BASEACCOUNT

FOR ACCOUNT HOLDERS AGED 21-30 YEARS OLD

The Base account is more than just a bank account. Base account is a whole package of features, rewards and benefits designed exclusively for you.When you open a Base account at CBK, you will receive:

» Free Titanium Mastercard credit card » Free local concierge service » Free access to airport lounges across the Middle East » Free prepaid card » Free SMS service

hen you work hard and get paid for a job well done, it is comforting to know that your

wages are in safe hands every month. But what if your bank not only looked after your hard-earned salary but also offered a fantastic range of extras including rewards, prizes and benefits just because you have an account with them?

Sounds too good to be true? It is all part of the service at the Commercial Bank of Kuwait.

W

Someone once said “an investment in knowledge pays the best interest.” So here’s everything you need to know about banking with CBK…

BANKINGMADE INTERESTING

LIVE Sponsored Article

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AMAZING BENEFITS

When you bank with CBK, these are just some of the fantastic benefits you can take advantage of:

» Instant cash gift of between 200KWD and 500KWD for customers working in governmental or oil sectors. » OR interest free loan for up to treble your salary (max 3,000KWD) to be payable over 18 months. » Quarterly prize draw for luxurious BMW X5 (next draws held on January 3 and April 3, 2016). » Choose from either Base account or Premier account, which each come with their own variety of services and benefits.

PREMIER ACCOUNT

FOR ACCOUNT HOLDERS WITH A SALARY OF 2,000KWD AND ABOVE

As we understand your financial and banking needs, the Premier package has been designed to suit your lifestyle and meet all your needs.

When you qualify for a Premier account at CBK, these are just some of the services we provide for you:

» Devoted Premier Banking officers ready to assist your every need » Private offices at 19 of our banking branches across Kuwait » Free access to over 600 airport lounges across the world » Free travel insurance

FOR ANY SUGGESTIONS OR GENERAL ENQUIRIES, YOU MAY:

CALL 1-888-225 Overseas, dial +965 2299 0899

When you hear the greeting, select your preferred language then dial 2 to speak to one of our agents.

FIND OUT MORE AT

http://www.cbk.com

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STYLESTYLE IS A WAY TO SAY WHO YOU ARE

THE GET FIT KIT

FANTASTICFASHION

Inside the closet of Hollywood hot shot Miles Teller

10 STYLE RESOLUTIONS

The Perfect Fit wardrobe make over for 2016

15 sports gadgets to jumpstart your new year goals

82 86 87

en spend around 10 percent more on clothes but only wear 13 percent

of their wardrobe, according to a study in the UK. The research, carried out by online styling service Thread, cited women pestering their partners into buying clothes that they do not want as the reason behind the figures. If you find yourself buying clothes you never wear, here’s a simple trick to give your closet a new year purge: every time you wear a garment, put it back with the hanger facing the opposite way as a marker. After a certain period of time (such as six months), clear out all the items that have not been worn. Then you can go shopping again!

m

Pester POwer

As a new year dawns, many of our

resolutions begin in the gym or the kitchen. Take a look

in your closet however, as Kate Marshall has the

top 10 style edits you need for 2016

First up has to be colours and for this year, we’re talking GREY – charcoal grey,

dove grey, brown grey, silver grey – the more grey, the better. The other colour set to turn fashion heads is green. With a firm focus on nature and the outdoors, the safari/khaki hues are ones worth considering, as are different hues of emerald and aqua greens. Either aim to wear just one colour in an entire outfit or mix up the shades. Any others? Yellow. From daffodil to saffron, and everything in between.

Look the business in 2016 with a pair of skinny jeans. Men’s

fashion this year will centre around the denim look in its entirety, so opting for dark, light, distressed or ripped will work a treat – anything goes when it comes to denim at the moment. Team with a polo shirt and trainers for a casual party/day time event or alternatively, match up with a crisp white shirt, pair of brogues and classic dinner jacket for evening attire.

COLOUR

TOM HARDY

ZAC EFRON

CHRIS PRATT

1

JEANS

2

STARTING THE

IN STYLE

NEWYEAR

STYLE 2016 Fashion Edit

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Maybe you’re a fan of trousers? If so, here’s your chance to blow

everyone else out of the water when it comes to fashion with, wait for it: the baggy look. In sharp contrast to skinny jeans, this will be the IN thing for 2016. Mix with an equally baggy long coat for the ultra laid-back look. Perfect for off-season! Alternatively, strike out and opt for a brave ensemble with an animal print baseball cap and equally attention-seeking ankle trainers that will have others assuming your celebrity status.

No man’s wardrobe can ever have too many shirts, and this

year they should be sheer. Yes, sheer. Now, while this may sound incredibly 80s, it’s the way forward. We’re talking as sheer as possible, in colours such as black and white and with bold patterns too. Now we all know sheer shows everything, so ensure your pecs are looking their best.

Now, if you like a snazzy jacket… the super duper cool look for

2016 is chinoiserie, often executed in a bomber jacket fashion, always bright in colour and pattern (inspired by Eastern culture, namely fish, flowers and dragons) and always silk. Set the trend and stand out in the crowd with one of these beauties.

TROUSERS

SHIRTS JACKETS

PHARRELL WILLIAMS

HARRY STYLES

3

4 5

STYLE2016 Fashion Edit

JOHNNY DEPP

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As far as the jumper goes, 2016 will be rocking two very 70s

inspired items – the zip-up and the suede jacket. The former, while not a daring item of clothing, offers ease and is neat and smart. For a statement piece, patterns are the only way to go. The suede number tells a different story as it reflects the aviator look and the army inspired collection. Simply add a camel or olive suede jacket to a cable knitted jumper (preferably olive or khaki in colour) and a traditional pair of waxed black leather lace-up boots.

Smart is the name of the game for creating next year’s shoe

collection. 2016 will see shoe brands offer leather slip-on-and-go styles, cap-toes (suitable for evening wear), Chelsea boots in different guises as well as the double monk. Wherever you’re going, it’s the dress shoe that needs to transport you there. However, a trip to the beach requires a totally different mode of footwear and next year will be revolutionising slip-ons and sandals (Roman style and stitch up) in velvet no less, leather and big, bright colours.

When it comes to accessories, 2016 is predominately all about

oversized frames, preferably in white. Set your goals high for the fashionista title of 2016 by donning a pair of statement glasses to finish off any look. We’re talking thick frames, dark lenses, animal prints, those that take up half the face (no one does it better than Gucci) and bringing in the 70s theme once again, ombre lenses with vintage-style circular frames.

OVERSIZED SUNGLASSES

TOMMY HILIFGER

JUMPERS

6SHOES

7

8

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It doesn’t matter how you like to wear yours or what material

you prefer: knitted or frayed, silk, big or small. With bigger patterns favoured over plain, an outfit should be designed around the scarf whether you adopt the long and flowing style, short and cropped, to the side or twisted like a tie. Long scarves work fantastically well with light jackets in green, the colour of the fashion year.

Forget the basic and boring style of old; the backpack is

back with vengeance and styling it on the fashion scene as the latest and most practical accessory. As the backpack frees your hands, allowing you to get on with tasks while it looks suitably comfortable and stylish on your back, it means this little number is already in. But, next year it’s going to be a real hit as leather, canvas and many other versatile options (with Louis Vuitton set to impress the most) will be available. Carry your phone, notebooks, laptop, and business cards in a safe and organised way.

RYAN GOSLING

THE SCARF

9

THE BACKPACK

10

STYLE2016 Fashion Edit

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ith his incredible drumming performances as a jazz student in Whiplash (2014),

as well as his appearances in Project X (2012) and superhero blockbuster Fantastic Four (2015), 28-year-old Teller’s movie curriculum vitae is positively expanding.

And so are the moves he’s making on the fashion scene.

Teller possesses a predominately rugged look, often opting for jeans, trainers, flannel shirts and famous bomber jacket, a style that suits the facial scars he sustained in a near-fatal car accident in 2007.

However, he appears to be able to move between this style and the more sophisticated one required for a red carpet appearance. At the

Fantastic Four New York premiere, Teller showcased a much more tailored look as he sported a double-breasted Louis Vuitton suit and Christian Louboutin shoes. He’s also been seen in brown suits and a number of tweed varieties, sparking a resurgence of this colour in suit form; formerly considered somewhat old school, this new kid on the block pulls it off impeccably.

And to accompany his immaculate hair, boxer boy looks, appropriate slice of attitude and hard working ethic, Teller has an incredible talent to match; causing many in the biz to liken him to a young Marlon Brando. That’s a sign of true star quality.

W

CELEBRITYCLOSET

JANUARY 2016 >>>

G STAR RAW BOMBER JACKET______________www.g-star.com

FRED PERRY TSHIRT______________www.fredperry.com

LEVIS 501 MID RISE JEANS______________www.levi.com

GET

TH

E LO

OK

OLD SCHOOLSTYLEFor a relative newcomer to the entertainment and celebrity block, Miles Teller has certainly hit the film circuit and fashion scene in a big way

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STYLE Like Your Style

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The New Year has got us feeling all motivated. Head to the mall on your way to the gym for some fitness equipment that will help you smash all your resolutions and look great in 2016

GEONAUTE ACTION CAMERA www.geonaute.com

GREAT FOR RECORDING ACTION PACKED FOOTAGE, THIS HIGH RESOLUTION 360-DEGREE CAMERA SHOOTS BOTH VIDEO AND STILLS WITH THE HELP OF THREE LENSES; THE IMAGES GET FUSED TOGETHER TO CREATE A SEAMLESS ALL-AROUND SHOT. AND THANKS TO A RANGE OF ACCESSORIES MADE FOR THE GEONAUTE – FROM HELMET STRAPS TO TRIPOD ADAPTORS – IT CAN BE USED ANYTIME AND ANYWHERE.

FIT

NE

SS

, FA

SH

ION

&

FU

NC

TIO

N! STYLEGear & Gadgets

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POLAR RC3 GPS WATCH www.polar.com

AIQ BIOMAN T-SHIRT www.aiqsmartclothing.comGARMIN APPROACH S2 GOLF WATCH

www.garmin.com

NEW BALANCE FRESH FOAM 80 TRAINERS www.newbalance.com

REEBOK CROSSFIT MIDWEIGHT COMPRESSION TOP www.reebok.com BOWERS AND WILKINS C5 EARPHONES

www.bowers-wilkins.com

Versatile doesn’t even begin to describe this watch. Thanks to a built-in GPS, it will track your route, speed and distance, which can be accessed on the personal trainer site. In turn you’ll get access to training programs and feedback from each workout.

Thanks to a built-in heart monitor, this workout shirt will monitor your heart and respiration rate, and even your skin temperature. Speaking of skin, the BioMan can be customised to measure skin moisture and comes with an iPhone app that lets you track measurements.

MORE A DIGITAL CADDY THAN A WATCH, THIS GPS WATCH ALLOWS YOU TO MEASURE YOUR SHOT DISTANCE AND WILL EVEN KEEP A DIGITAL SCORECARD FOR YOU. WHETHER YOU’RE A NOVICE OR WANNABE PRO GOLFER, YOU CAN ALSO PAIR THIS WITH THE NIKE PRO GOLF SET.

The Fresh Foam 80 trainers combine high-tech with ultra-comfort. Made for high intensity training – they have a training specific midsole – they’re built to seriously support you and make you look fantastic, whether you’re in or out of the gym.

This long sleeved compression top offers maximum support whatever your workout. It also has strategically placed ventilation to increase breathability and movement. And let’s not forget its PlayDry technology, which guarantees supreme comfort.

Not only are the C5 in-ear headphones noise isolating, they also boast amazing acoustics and fit securely – you can thank the signature Secure Loop for that. You’ll barely notice you’re wearing them. They’re iPhone compatible, allow up to six hours of listening and feature a three-button remote.

STYLE Gear & Gadgets

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MASIMO ISPO2 PULSE OXIMETER www.ispo2.com

NIKE VAPOR PRO COMBO IRONS GOLF SET www.store.nike.com

SONY QX100 ATTACHABLE LENS www.store.sony.com

GARMIN EDGE 810 CYCLE COMPUTER www.garmin.com

UNDER ARMOUR UA STORM HIGH POST JACKET www.underamour.com

OAKLEY CARBON BLADE SUNGLASSES www.oakley.com

EMPORIO ARMANI CHRONOGRAPH SPORTS WATCH www.store.emporioarmaniwatches.com

VANGUARD SKYBORNE 53 www.vanguardworld.co.uk

Powered by your iPhone, iPad or iPod, the iSPo2 non-invasively monitors your pulse rate, blood oxygen level and more. Simply place the sensor on your finger and graphically view accurate measurements, whether you’re hiking, biking or CrossFit training. Not intended for medical use.

Diversity is the key to any effective workout, so if you’re looking to mix it up, all the while kicking it up a gear, this is the golf set for you. It amplifies ball speed and creates high-flying long irons amongst other cool things. Going pro never looked so easy, or stylish for that matter.

Turn your smartphone into a hi-tech DSLR with this lightweight attachable lens. It lets you film your performance in the gym and play it back on your smartphone screen – and you can control it from your phone even when it’s not attached, so you can capture previously impossible angles. Perfect for honing your technique.

A clever GPS-enabled cycle computer that allows you to track everything from bad weather to bumps on the road, all thanks to its LiveTrack feature. It also has a Bluetooth wireless chip and allows integrated social media. Way to stay connected with your Android or iPhone.

WINDPROOF, WATER RESISTANT AND WITH INFRARED TECHNOLOGY THAT ALLOWS YOU TO ABSORB AND RETAIN YOUR OWN BODY HEAT. WHAT ELSE COULD YOU ASK FOR FROM A SPORTS JACKET?

Ultra-light, resistant and flexible, Carbon Blade frames are made from titanium and carbon fibre and fitted with special lenses that reduce optical distortion. Whether you’re running or cycling, these are tailor-made for outdoor activity.

NO SPORTS GADGET ROUND-UP WOULD BE COMPLETE WITHOUT A WATCH THAT ALSO SERVES AS WRIST CANDY. FEATURING A STAINLESS STEEL BRACELET AND WRAPPED IN SILICON FOR A SMOOTHER FINISH, IT’S ALSO WATER RESISTANT UP TO 30M.

A protective and well-organised daypack is essential to keep your camera lenses, GPS watches, digital caddies and oximeters safe and sound. Vanguard are leaders at keeping your tech under wraps, especially if you travel to sport events or like to go on adventure holidays. The Skybourne 53 is comfortable and lightweight and uses air pockets and cushions to keep your gadgets safe.

STYLEGear & Gadgets

AT YOUR FINGER TIPS


BE A PART OF THE BIGGEST FITNESS COMMUNITY IN KUWAIT!

WE ARE SOCIAL! For a fast fitness fix join us on your favourite network now.

We post daily food, fitness, fashion and features photos and tips.

VIRTUAL INSANITYUNUSUAL GROOMING 102

COOLDOWN

NEVER BE AFRAID TO START OVER

BODY COMPOSITION:DO YOU MEASURE UP?

YOUR WORKOUTPLATINUM HEALTH CLUB

YOUR WORKOUTOXYGEN GYM

PLUSFIRST AID KIT BAG

FITNESS FABLES

MOVIE STAR SECRETS

Bulk up your biceps with Mark Wahlberg’s arm drill

Keep yourself safe and prevent injury at the gym

Does muscle really turn to fat if you don’t work out?

Baseball facts plus how to get fit for the pitch

LUCKY STRIKE

92 94 96 97

98

100

clear yOur miND

or anyone who says they don’t have time to

relax: can you spare 15 minutes? The makers of Melomind suggest that is all it takes to soothe your mind. While the technology is highly complex, using it couldn’t be simpler. You just put on the headset and plug in some earphones connected to your mobile phone. The headset measures your personal relaxation index and wirelessly sends the results to your phone to notify the app of how stressed out you are. You then select a program of relaxation from the app and sit back for 15 minutes. The app even records your progress to a profile so that you can see the results.

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Even the most diligent lifters are at the mercy of training injuries. Keep this kit close to hand to treat minor ailments and keep irritating niggles at bay

The great thing about this cream is that it has a menthol-enriched

formula that helps to relieve tension and ease muscle and joint pain. This means it can be used before exercise to warm muscles and increase circulation, and/or after a workout to treat pains and restore aching muscles.

Dragon Ice relIef anD recovery

Balm

KIT

FITNESS FIRSTAID

WWW.GETJACKBLACK.COM

If you're a fan of deadlifts then chances

are you are pretty familiar with the blisters that pop up all too frequently after doing them. As well as being uncomfortable, lifting with blisters makes it much harder to get in 'the zone' with your concentration. Fortunately, these Help Remedies: Help I Have a Blister bandages are made with hydrocolloid, a futuristic material that soothes blisters, heals wounds and prevents infections.

Squats can be a real pain (literally) if you

have weak or injured knees. These Gasp knee wraps are a solid investment as they provide support where it's needed and deliver a little bit of extra spring at the bottom of your squatting movement – ideal for powerlifting.

WWW.HELPINEEDHELP.COM

WWW.GASP.NU

Help I Have A Blister

Gasp Knee Wrap

COOL DOWN Kit Bag

ABOUT THE AUTHOR

Ahmad Al Saleh is co-founder of a health consultation company and healthy pre-made meals restaurant. With a degree in nutrition and dietetics science and a Masters in Sport and Exercise Nutrition from the UK’s Loughborough University, he has been working in nutrition consultation for over twelve years. Originally from Kuwait, he has trained in many clinical fields abroad including Saudi Arabia, Jordan and the UK. In 2012, Ahmad worked with the Kuwait National Football Team as their sport dietitian. Find him on instagram @dieticianahmad.

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ody weight measurements are crucial to estimating ideal body weight and developing a dietary regimen and exercise program aimed towards achieving the ideal physique.

In term of sports, body weight assessment: ● records changes in body fat and muscle mass, ● monitors hydration levels to track progress,● provides a baseline for weight loss and weight gain goals.

B

MALES FEMALES RATING5-10% 8-15% Athletic11-14% 16-23% Good15-20% 23-30% Acceptable21-24% 31-36% Overweight>24% >36% Obese

RANGE OF SPORTS = RANGE OF WEIGHTS

In certain sports like soccer and sprinting, individuals are expected to be as lean as possible in order to remain competitive in speed and agility. Whereas in other sports like Olympic shot put, athletes are expected to have a certain percentage of fat for increased strength along with overall balance.

WHAT IS THE BEST TIME TO MEASURE WEIGHT?

To weigh yourself accurately, measure your weight once a week in the early morning, specifically after relieving yourself. Avoid weighing yourself immediately after training as your body’s composition during exercise can vary.

DON’T BE OBSESSED WITH WEIGHT

Pay attention to your body’s overall composition. That is what matters the most. Is your weight fat or muscle? Signs of fat reduction and muscle gain are:1. Lower waist circumference.2. Slimmer physique.3. Improved sleep.4. Feeling more energised.

BODY FAT CHEAT SHEET

Every individual at some point – whether obese or skinny – seeks to perfect their overall physique, and this is where body fat and muscle mass are most important

SIZEmatters

COOL DOWNExpert Opinion

I ♥ NEW YORKThe New York Yankees have won a leading 27 World Series in 40 appearances, far more than any other team.

WAR GAMES The US army designed a grenade during the Second World War that was the same size and weight as a baseball, so that any young American man could throw it.

RECORD HOLDER Johnny Bench holds a unique record; he’s the only professional player who can hold seven baseballs in one hand.

KNICKERBOCKER GLORYThe first ever baseball uniforms were worn in 1849 by the Knickerbockers, complete with straw hats.

DOUBLE TROUBLEIn 1982 Mets outfielder Joel Youngblood played for two teams on the same day when he was traded to the Expos and arrived at the pitch midway through his new team’s match.

2,632The number of games Carl Ripkin Jr. played consecutively from 1982 to 1998.

SHORT STORYThe shortest man to ever play a Major League Baseball game was Eddie Gaedel, who was 3 feet 7 inches (113cm) tall.

GAME OVERJoel Zumaya was injured for three games during the 2006 season because he hurt himself playing Guitar Hero.

FLASH BACKJimmy Piersall celebrated his 100th home run by running around the bases backwards.

SO LAST CENTURY The first World Series was contested between Pittsburgh and Boston in 1903. It was a nine game series that was won by Boston 5-3.

Baseball is popular across the globe – particularly in Japan and the Far East – and enjoyed by millions as a television spectacular. Hit a home run and impress your friends with this collection of facts

LET’S PLAYBall

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COOL DOWN Bodywork

3feet

16years

PITCH PERFECT

Baseball players need strong arms for throwing and batting, a stable core, and to be lightning-quick to get around the pitch. Here are the major exercises to make major league

Use a bench to support your right arm and right knee, with your left leg on the floor beside you.

Hold a dumbbell in your left hand with your palm facing inwards.

Now slowly bring the dumbbell up towards your chest and hold for two seconds.

Lower it back down again.

Repeat this 10 times for each side.

WEIGHTED SIDE LATERAL LUNGE SINGLE ARM ROW

Strong shoulders are essential for delivering a big hit of the baseball, and this arm row will help to both strengthen your shoulder and stabilise the area around it.

Ideal for developing the muscles used in a pitcher’s delivery, the lateral lunge will help develop all round body strength.

Hold a weight with both hands in front of your chest.

With your feet wide apart, lower yourself down into a side lunge position to your left, so your left knee is bent and your right leg is straight.

Push yourself back to your original position before bending down to the right-hand side.

Repeat 10 times.

Stand next to a cable machine with your feet shoulder-width apart.

Use your left hand to pull the cable towards you, squat and twist your body around so you end up with the cable in front of your right knee.

Repeat 10 times for each side.

ROTATIONAL CABLE PULL

This is a great all-round exercise that will develop your upper body strength and movement.

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COOL DOWNMuscle Mechanics

BODY LIKE:

MARK WAHLBERG

Celebrity Fitness

Whilst this 44-year-old Bostonian has portrayed a host of different personas and characters during his career, there is one thing that has not changed at all – his finely sculpted arms

ark Wahlberg is one of those celebrities who seems to have been

around forever. From early forays in the urban pop music scene around the late 1980s, to a host of commercially successful and critically acclaimed movies throughout the 1990s and 2000s, Wahlberg has become a reassuringly familiar presence on our cinema and TV screens.

Wahlberg likes to keep in shape and, in the main, is a fan of varying his training regimes every bit as often as he changes characters. That being said, there is one default workout that Wahlberg comes back to time and again, as it enables him to add size to his biceps fast…

m

BARBELL CURL10, 8, 6

EZ-BAR CURL 10, 8, 6

MACHINE CURL 10, 8, 6

SEATED DUMBBELL

CURL 10, 8, 6

SEATED PREACHER

CURL 10, 8, 6

STANDING DUMBBELL

CURL 10, 8, 6

WIDE-GRIP PULL-UP

(PALMS FACING AWAY) 10, 8, 6

This workout should only be done once a week, preferably 72 hours before or after any back-specific training session.

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This straightforward yet somewhat brutal workout requires the exercises to be performed as straight sets, with no more than 90 seconds rest between each set.

MARKY MARK'S OLD-SCHOOL BICEP WORKOUT

COOL DOWN Movie Star Secrets

PART XII:

MUSCLE TURNS TO FAT WHEN YOU STOP EXERCISING

Exercise, especially that which results in hypertrophy, causes

skeletal muscles to get bigger. However, this doesn't mean that a person who does hypertrophic exercise obtains more muscle cells when they work out regularly; it simply means that their existing skeletal muscle cells become larger and take up more space at the cellular level.

Despite what popular perceptions may be, muscles don’t somehow

magically change into fat cells (which are entirely different types of cells designed to fulfil entirely dissimilar functions) when an actively fit person stops exercising; they just start to shrink. This reduction in size leads to space being created; space which is more often than not claimed by that most unwelcome of colonisers, adipose tissue – in other words, fat.

So really, muscle doesn't turn into fat, it gets replaced by it!

As we all know, people who work out regularly tend to eat more

food in order to fuel their exercise, recuperation and muscular growth. When they take a break from lifting though, the need to consume all these extra calories immediately becomes redundant, as the 'fuel' simply isn't needed any more. Despite this, many resting lifters continue to consume the same amount of calories as they did when they were active, even though their energy expenditure is nothing like it once was. This can easily lead to weight gain, and not the kind we welcome.

Why do so many weightlifters and bodybuilders start to look a little 'soft' around the edges when they take an extended break from exercising? Has their muscle really turned to fat?

9701/2016

COOL DOWNFitness Fables

BARRAK AL AZMI

AGE: 36

Barrak comes to Platinum to stay fit and healthy.

Looking good, Barrak! AHMED AL BLOUSHI AGE: 24

Ahmed works out to stay fit, and at 24 years old he has already taken gold in weightlifting at the Qadsia Club.Instagram: @ahmad__hb

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

9801/2016

ABDULLAH KHALID AL DOUSRI

AGE: 24

Staying fit is an important part of 24-year-old

Abdullah's lifestyle. This is something we should

definitely all think about!

Instagram: @aaldusari

SALEH AL FARHAN AGE: 23

23-year-old Saleh is working out with his younger brother as they both want to compete in Physique. They look like a formidable team!Instagram: @salehlfarhan

AHMED MOHAMED AL BEDAWI AGE: 27

Ahmed trains to be a competitive bodybuilder and it looks like it's working. He has already won 3rd place in Egypt (under 21s) so keep up the good work, Ahmed!

SALMAN AL FARHAN

AGE: 20

Salman has already had success in football, taking 2nd

place with Al Shabab club and 3rd in Kuwait Championship.

Not bad for someone who is only 20 years old!

Instagram: @salmanalfarhan

YOUR

WORKOUTYOUR

WORKOUT

COOL DOWNYour Workout

9901/2016

Meet the real stars of Perfect Fit... YOU!

Meet the real stars of Perfect Fit... YOU!

YOUR WORKOUT

YOUR WORKOUT

NASER AL SAIRAFI AGE: 31

Bodybuilder Naser has already won 3rd place at

UAE Classic and at Ras Al Khaima. We think we'll

be seeing a lot more of him in the future!

Instagram: @al_wa7sh31 FAISAL H. AL JADI AGE: 47

Faisal is an inspiration to anyone who wants to work out in their 40s. He trains to stay fit and healthy, and at 47 years old he is looking fantastic.

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

10001/2016

YOUR WORKOUT

YOUR WORKOUT

YOUSEF AL RAMADAN

AGE: 22

Yousef trains to stay healthy. Outside of the gym he

plays basketball and took 1st place at the Qadsia Club.

Instagram: @yousefhd

MOHAMED AL OTAIBY AGE: 29

29-year-old Mohamed would love to compete in

bodybuilding. Good luck Mohamed!

It certainly looks like you're on the right track!

ALI DASHTI AGE: 21

At just 21 years old, Ali is already a master diver (PADI). He comes regularly to Oxygen gym to keep fit.Instagram: @ahdive

TALAL AL FAILAKAWI AGE: 29

29-year-old Talal works out to build muscle mass. Looking good, Talal! @filichawi

COOL DOWNYour Workout

10101/2016

MODERN MAN

COMING UP...

02/16 Investments and finance advice, business tech, boardroom style + more!

Exclusive sports reportfrom January's Let'sGo Forward event.

Training secrets of the stars: Cooper, Gosling, Pitt and McConnaughey.

Pick of the protein snacks from Oxygen, Health House and Power Punch

LET'S GET DOWNTO BUSINESS

CITY ADVENTURE RUN REVIEW

CELEBRITYCARDIO ZONE

BEAT THESNACK ATTACK

HOW TO LIVE LONGER

Training and nutrition guides for a longer and

healthier life.

If you want to get rid of your chest hair without going to

a spa, then look no further than the Mudage Jolie body hair thinner. A very handy gadget for those who favour the hairless look; simply move the comb through your body hair in order to thin it down. It’s easy, safe and you can control just how much hair you remove.

NO FUZZ, NO FUSS

Believe it or not, charcoal is one of the latest fads to hit

the health scene when it comes to the subject of detoxing. With claims it can remove certain poisons from the body, it’s a sure hit if you’ve been treating yourself to some naughty foods recently and feel like a cleanse. The good thing is that it isn’t absorbed by the human body – it just heads on in, attaches itself to the bad stuff and exits again. Palatable in lemonade, it comes in both power and tablet form.

FOSSIL FUEL

FACE OFFFancy a nose job without the surgery? The Nose

Straightener from Japan claims to balance and straighten the nose; just clip the device into the nostrils, where it pushes on the bones, giving the nose a straighter, rather than a rounder look. Made of silicone and polypropylene, it’s advised that you wear it it for up to 20 minutes a day… and it’s probably best to clip it on when you’re in the privacy of your own home.

Whilst it has become more and more acceptable for men to take an active interest in their appearance and grooming, would you ever accept these health and beauty methods?

10201/2016

COOL DOWN Virtual Insanity

NEWSLETTER


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perfect fit magazine - january 2016

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