perfect fit magazine - november 2015

STRENGTH WITHIN, PRIDE THROUGHOUT

12-week attack plan

Pack up and pedal

TRAFFIC JAM

UPPER ARMS

CYCLING KIT

Training in your car

DUNE BASHINGDesert motorsports

WINNING FORMULA

THE 3 BEST-EVER F1 DRIVERS

CARS & BIKES SPECIAL: GADGETS ON WHEELS

ISSUE 10 • NOVEMBER 2015 www.perfectfitmagazine.com instagram account: @pfmag

USE YOUR BODy BODYWEIGHT TRAINING GUIDE

DYNAMIC

Master & Apprentice Back in KTown

KITCHEN COUPLINGS FOR FAR GREATER

RESULTS

ISSUE 10 • NOVEMBER 2015 • 2KD •

USE YOUR BODy

UNDERRATED SUPERFOODS

⑤

GULF BANK 642 MARATHON: PRE-RACE PREPARATION

AD42cm_x_28p5cm_final-spread.indd 1 10/21/2015 9:14:51 AM

›› 06PICTURE PERFECTBMX stunt rider at 'The Lost Bowl' in Portugal

›› 08 EDITOR’S LETTERWhy you should swap a gym workout for an outdoor activity

›› 10COVER STAR PROFILEWelcome to Kuwait, Hany Rambod and Jeremy Buendia!

›› 12NEWS ROUND UPReal Madrid scouts in UAE, WARR in Dubai, Abu Dhabi Grand Prix + more

›› 14PLATINUM NEWSThe relaunch of the recently renovated Al Messilah branch

WARM UP

›› 15OXYGEN NEWSOn location for Oxygen Gym's brand new documentary

›› 16PRO-VISION UPDATE642 reasons to get your body moving and muscles pumping!

›› 17HEALTH HOUSE NEWSRambod and Buendia seminar information + new store opening

›› 18FITNESS FIRST COLUMNShould you consider losing weight with the warrior diet?

›› 19WEIGHT LOSS NEWSThe truth about juice, 'skinny carbs' + strawberries get super

12 SPORT NEWS

TRAIN

›› 23PHYSIO LOCKERGet back to basics and protect your spine

›› 24BODYWEIGHT TRAININGHow to get fit anywhere + the five toughest bodyweight moves

›› 30EXCERCISE EXPERTBicep curl mistakes we all make + how to fix them

›› 3312 WEEK PLANBoost your biceps and triceps with the ultimate upper arm schedule

›› 40FIVE SQUATSCan you master all five of these squat variations?

›› 44PRO-VISION PREPMeet the two 'heroes' running the Gulf Bank 642 race

›› 48 STRETCH IN THE CARTurn traffic into a training opwith these simple moves

›› 51CARDIO ZONETime to get pedalling and leave calories in the dust

40 FIVE SQUATS

WARM UP This Month

NOVEMBER 2015 ISSUE 10CONTENTS

411/2015

COOL DOWN

›› 96KITBAGGet on your bike and head straight to the store for this cycling special

›› 98FITNESS FABLESChocolate milk vs protein shake

›› 99BODY LIKECaptain America: Chris Evans

›› 100ANATOMY OFAll the facts about the fast and furious world of superbiking

›› 101EXERCISE LIKEBuild your strength up so you're tough enough for the track

›› 102YOUR WORKOUT: OXYGENSpotted in Oxygen this month

›› 104 YOUR WORKOUT: PLATINUMDid you make it into Perfect Fit?

›› 106VIRTUAL INSANITYCould you get closer to nature with these wild workout hacks?

100 SUPERBIKE STATS

FUEL STYLE

›› 56FOOD FIGHTApricot vs chocolate

›› 58PERFECT PARTNERSCooking combos you can't beat

›› 60SUPER SUPPLEMENTSAre you taking your zinc?

›› 62SUPPLEMENTS REVIEWThe best products in Ktown

›› 64DR ABDULLAH COLUMNFive most underrated superfoods

›› 67CHEAT DAYCheat-worthy cheeseburgers from Elevation Burge

›› 88FASHION FIVEMatch your style to the season with some designer knitwear

›› 90TOP GEARThe best gadgets out there on wheels (and one without any!)

›› 93JUSTIN TIMBERLAKEThe boyband star is all grownup and we like his style!

›› 70 START YOUR ENGINESAnd head for the sand dunes!

›› 75F1 PROFILELegends of the race track

›› 81ARNOLD CLASSIC EUROPELive from the Madrid show

70 MOTOR SPORTS

LIVE

WARM UPThis Month

NOVEMBER 2015 ISSUE 10

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STYLE

10 HANY RAMBOD & JEREMY BUENDIA

AIR TIME

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611/2015

WARM UP Extreme Sports

panish BMX rider Daniel Peñafiel performs a crazy stunt on his bike over ‘The Lost Bowl’ in Belmonte, Portugal. Riding bikes in bowls has

come a long way since Californian teenagers used to cycle the empty reservoir channels of San Diego in the 1970s, and even used drained swimming pools to practice stunts. Now a sport in its own right, competitive BMX biking spans five disciplines of street, park, vert, trail and flatland. ‘The Lost Bowl’ is the perfect location for BMX aficionados to work on their vert (from the word ‘vertical’) craft, using the high sides to gain speed and height ready to perform such tricks as ‘superman,’ ‘tailwhip’ and ‘suicide no-hander.’ And you thought Spin class was tough!

s

Photo credit: homydesign / shutterstock.com

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WARM UPExtreme Sports

WARM UP Editor’s Letter

GYMMINGBANNED!

5 THINGS

YOU MUST DO THIS

NOVEMBER

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

CONTRIBUTORSAhmed Al Majed, Aidan Bricker,

Pedro Ferreira, Bo Heamyan, Luke Haward,Kate Marshall, Lisa Monteith, Mark Pilkington, Reshmi Revi

CREATIVE DIRECTIONAndrew Douek-Pirotte,

Nader Al Qasim

DESIGNERSMateusz Wieliczka, Krzysztof Paciorek,

Zain Mounir Al Nejah

PHOTOGRAPHY Bader Al Bather 'Muscles Studio'

Nader Al Qasim, Mahdi Baqer

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

Use your own bodyweight instead of pumping iron to get fit anytime, anywhere

Hail a hero as they prep for the ProVision Gulf Bank 642 Marathon

Stock up on superfoods with five of the best from Dr. Abdullah Al Mutawa

Catch up with the full review from the Arnold Classic Europe in Madrid

Head to the dunes for some (very) fast paced motor sports. If you dare.

COPYRIGHT © 2015

ALL RIGHT RESERVED

Forget about your training! Don't go to the gym today! Imagine that gymming is banned! I guess

you were not expecting to hear that from the Executive Editor of a fitness magazine, but yes, I said it! And not without reason.

I said it because too often I see sad and tired people at my local gym. I see faces without passion, sweat without satisfaction... Fitness should be fun after all, have we forgotten about that? So this month, I want to encourage you to skip your regular gymming session and to try something new. I want you to leave the familiar walls of your health club behind, and to go out in search of a challenge or an adventure.

As the weather outside is cooling down, it is the perfect time to get involved in some new sports and activities. Outdoor exercise has many benefits. Obviously, it is good for the body, improving aerobic, cardiovascular and muscular fitness; but it also boosts functioning of the immune system, making you more resistant to viruses and infections.

Moreover, outdoor recreation has psychological benefits, including the prevention or reduction of stress, improved self-esteem, confidence and creativity. It aids spiritual growth, and provides an increased sense of exhilaration in everyday life. Outdoors sports are also great for your social life, as you get to bond with like-minded people.

While setting your training goals, you can consider a number of events taking place in Kuwait, such as the Gulf Bank 642 Marathon (see page 44 for details) or the upcoming Let's Go Forward North Desert Run. The benefits of outdoor training are vast, so don't wait any longer. Swap your dumbbells for running shoes for a day, and go exploring. See where adventure can take you.

KATARZYNA KHANNA EXECUTIVE EDITOR

24

44

70

81

64

It won't be easy, but it'll be worth it“

811/2015

Visit www. refocusmedia.com or call +965 222 00 454

CHOOSE REFOCUS MEDIA FOR ALL YOUR WEB DESIGN NEEDS

Whether you need a brand new website or an update to your current one, we will help you get a fresh perspective for your company’s online presence.

A great brand needs a fantastic website that is creative, informative and engaging.

We can provide:• Creative and professional design• Development & maintenance• Copywriting• Photography

For the first time ever, this month we have two cover stars. Meet super

coach Hany Rambod aka ‘The Pro-Creator’

and twice Mr. Olympia Physique champion Jeremy Buendia…

MASTER & APPRENTICE

WARM UP Cover Stars

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JEREMY BUENDIACONGRATULATIONS ON WINNING THE MR. OLYMPIA PHYSIQUE TITLE FOR THE SECOND TIME! HOW DID IT FEEL WHEN YOUR NAME WAS CALLED OUT AT LAS VEGAS?

Hearing my name called for the second time this year was the best feeling in the world. This win was the highlight of my career thus far.

HOW DID YOU FEEL GOING INTO THE COMPETITION THIS YEAR?

I had my title up for grabs. Of course I didn’t want to lose it. There was a lot of hype built around other competitors, so I felt I had something to prove to myself and everyone else out there.

HOW HAS HANY INFLUENCED YOUR LIFE?

Hany is much more than a coach and a sponsor. Over the past two and a half years we have established a friendship that is very special. I have the utmost respect and trust in Hany, and he has done so much for me on so many different levels that I can’t even begin to thank him. Hany signed me as a 21-year-old boy and has turned me into a two-time Olympia champion, and more importantly he has shaped me into a man that I can be proud of.

ARE YOU EXCITED ABOUT COMING BACK TO KUWAIT?

I am excited to see my friends and also to meet more Kuwaiti bodybuilders and physique athletes. Kuwaitis take pride in the quality and cleanliness

of their gyms and that is something I appreciate.

DO YOU HAVE A MESSAGE FOR YOUR FANS IN KUWAIT AND AT PERFECT FIT?

I just want to say thank you to all of my Kuwaiti supporters as well as the staff of Perfect Fit Magazine. You all have been so gracious to me. I want to encourage athletes to get up every day and make something of themselves. Don’t sit back and let the days pass by.

HANY RAMBODHANY, IT’S ALMOST THE END OF 2015, HOW HAS THE YEAR BEEN FOR YOU?

2015 has been amazing. With Jeremy [Buendia] winning his second Olympia title, Phil [Heath] winning his fifth, plus new product launches with Evogen, this year has been exciting and filled with growth and accomplishment.

HOW DID YOU FEEL WHEN JEREMY TOOK THE MR. OLYMPIA PHYSIQUE TITLE FOR THE SECOND TIME IN SEPTEMBER?

It was almost surreal. We prepared a strategy that would enable Jeremy to win. He executed flawlessly, but in the moment I’m so focused on every detail of getting Jeremy to stage that when he won the feeling of excitement was still overwhelming.

HAVE YOU BEEN TO KUWAIT BEFORE?

I was actually born in Kuwait. The first time back since I was a baby was March or April of this year. I had such a good time that I decided to come back six months later.

WHAT ARE YOUR PLANS FOR YOUR STAY IN KUWAIT?

This trip is all about empowering people. I will be leading seminars about how to use my FST-7 training protocol along with Evogen Nutrition products. I will be enjoying time with the fans at the show and the expo as well as with our gracious and hospitable hosts from Health House Nutrition.

WHAT DO YOU THINK OF FITNESS IN THE MIDDLE EAST AND KUWAIT IN PARTICULAR?

I always enjoy coming to the Middle East and Kuwait, because the people there are so gracious. It reminds me of all the reasons I really enjoy bodybuilding and coaching fitness and nutrition.

DO YOU GET TIME TO WORK OUT?

I work out whether I like it or not chasing my beautiful son around! Getting to the gym on my own time can be a challenge. You might catch me sneaking in a few sets before or after training my clients.

MASTER

APPRENTICE

WARM UPCover Stars

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READ THE FULL INTERVIEW AT

WWW.PERFECTFITMAGAZINE.COM

,,

REAL MADRID LEGEND OUT TO FIND ‘NEXT MESSI’ IN UAE

Former Real Madrid defender Michel Salgado has said he aims to find the next Lionel Messi or Cristiano Ronaldo as he launched the Du Football Champions tournament in Downtown Dubai.

The tournament will last for 15 weeks, and will feature over 8000 11-to-17-year-olds, with 500 teams participating. The winning team and other specially selected individuals will then fly to Spain for a specialist training camp in Marbella.

Perfect Fit sports correspondent Danyal Khan brings you the latest sports news from across the Gulf regions

More news AT www.perfecTfiTMAgAzine.coM

NOVEMBERSPORTS NEWS

1211/2015

WARM UP Sports Update

,,

UAE NATIONAL SPORTS DAY ANNOUNCED

WORLD AIRLINE ROAD RACE COMES TO THE GULF

November 25 has been declared as the National Sports Day of the UAE by Mohammad Ebrahim Al Mahmoud, Vice President of the General Authority for Youth and Sports Welfare.

The 34th edition of the World Airline Road Race (WARR) – organised by Emirates Airline and Fly Dubai Running Clubs – came to Dubai on October 23.

Announced at a press conference earlier this week, the day aims to become a unique sporting event that transmits the UAE’s message of unifying a multi-cultural society whilst showcasing the sport sector’s interaction within the community.

This was the first time the event was staged in the Gulf. The theme of the race was ‘Run the Sun, Sand and Skyscrapers’ and it attracted an estimated 1,500 runners from 50 airlines. The distances of 5km and 10km were open to both male and female runners from the airline industry and from outside the sector.

Just 21 golfers from over 800 qualified for the Luckiest Ball on Earth, which took place at Jumeirah Golf Estates Fire Course. The winner now has the unique opportunity of playing alongside a top-60 European Tour player on November 17.

UAE coach Mahdi Ali has said his side have no fear as they prepare for a vital 2018 FIFA World Cup qualifier against Saudi Arabia, despite having lost their last six games against the same side.

The first round of the 30ft Dubai Traditional Rowing Race started with its best turn out yet, with almost 50 boats taking to the waters. The final round takes place on November 27.

Cricket officials in Dubai and Sharjah welcomed the Pakistan Cricket Board’s (PCB) decision to host the Pakistan Super League (PSL) in their stadiums next year, from February 4 to 24.

According to the organisers of the Abu Dhabi Grand Prix (November 27-29), tickets for The Lounge North, Abu Dhabi Hill and West Grandstand categories have already sold out, while a limited amount of individual tickets are still available.

ALSO THIS MONTH:

IT’S BEEN A GREAT MONTH FOR… FIGHTERS

Close to 400 athletes from 29 countries took part in the first Dubai Jiu-Jitsu Open Championships at the Al Nasr Club.

Yousuf Al Batran, a board member from the UAE JJJF said: “We have more than 150 schools that have separate jiu-jitsu classes for students and this just goes to show the seriousness in which Abu Dhabi has adopted this new sport. It is now time for Dubai to adopt and adapt this relatively new sport and this weekend’s tournament will be a good start to achieve this.”

Some of the world’s best mixed martial arts (MMA) travelled to Abu Dhabi for one of the biggest events in the sport’s calendar, the Abu Dhabi Warriors (ADW) competition.

Lubomir Guedjev, MD of Abu Dhabi Warriors, said: “The fight card for this event is absolutely mind-blowing. We have fighters with amazing records and victories behind their backs and we believe the entire event will be collision after collision between guys who want to prove who is better.”

1311/2015

WARM UPSports Update

THE NEW FACILITIES NOW INCLUDE A ROOFTOP RUNNING TRACK, A SWIMMING POOL WITH A GENEROUSLY-SIZED TANNING AREA, A NEW CARDIO ZONE, A NEW FLOOR EQUIPPED WITH VARIOUS FITNESS MACHINES DEDICATED TO BODYBUILDING AND FITNESS ENTHUSIASTS, AND EVEN AN EXTENSION TO THE PARKING LOT. IF YOU’RE A KEEN CROSSFITTER, YOU MUST BE SURE TO CHECK OUT THEIR UPCOMING CROSSFIT SECTION TOO!

NEW AND IMPROVED

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he impressive structure of Platinum Club Messilah, which sits on the corner of the

Farhaheel highway and 6th Ring Road, has undergone a massive overhaul to include an additional 4500m2 of fitness

fun. The rain didn’t dampen the spirits of the large turnout of guests at its soft opening on October 17. Members old and new milled about excitedly, wanting to catch a glimpse of the new extension – and it didn’t disappoint.

t

FITNESS ROYALTYGuests at the launch had the

chance to meet the upper echelon of Platinum’s management team. This included Mohamed Abdullah Al

Rasheed, Vice President of Al Nawadi Holding; Mohamed Shaker, Platinum Al Messilah’s Manager; Mostafa Waheed, Technical Director; Faisal Al

Hammam, Manager of Platinum Al Mahboula; Ebrahim Rezq, Head Coach; and Ameen Al Shenhabi, Assistant Manager.

The newly renovated Al Messilah branch of Platinum Health Club is now open, and it seems to have exceeded all expectations

PLATINUM UPDATE

NOVEMBER 2015 >>>

MakeOverMESSILAH

WARM UP Platinum Update

1511/2015

urrently in production, this Oxygen

exclusive film will show never seen before footage of this iconic

gym establishment as well as tips on training, and will feature the likes of IFBB Pro Big Ramy, Roelly Winklaar, Essa Obaid

and Ahmad Ahmad. The documentary will premier this December and will be available to watch on Oxygen TV Channel on YouTube.

c

OXYGENUPDATE

NOVEMBER 2015 >>>

For more information on group fitness classes and times, please contact 2533 3307

When queried on the reason for wanting to do such a film, Bader Boodai stated that he wanted to show

people how the Oxygen Gyms are managed and the important ties the fitness establishment has to the worldwide bodybuilding industry.

Boodai said: “it will showcase Oxygen Gym, how we started, how we improved and as such, how bodybuilding itself and the awareness about it increased as well in Kuwait.”

BADER BOODAI

Pioneer of bodybuilding in Kuwait, Oxygen Gym is currently shooting and producing a documentary about the sport and its establishment

OXyGeNLIGHTS, CAMERA,

Fans will get to see local favourites such Ahmed Askar, Reda Al Qabandi, Ahmad Ashkanani, Hamad Al Shatti, Abdulhadi Al Kayat, Sulaiman Al Terkait, Ali Arbash and more. Maybe you’ll even catch a glimpse of yourself?

STARRING ROLES

WARM UPOxygen Update

PRO-VISIONUPDATE

NOVEMBER 2015 >>>

Ahmed Al Majed is the Managing Partner of Pro-Vision Sports Management. He has been working in the sports industry for over a decade and holds a master’s degree in sports management from Lausanne University and IMD, Switzerland. He has participated in more than 80 international races around the globe, including triathlons, Ironman races, MTB races, ultra marathons and expedition adventure racing.

ABOUT THE AUTHOR

MOVE YOUR 642 MusclesGulf Bank 642 Marathon is for runners who want to challenge themselves and experience a run touring the beautiful landmarks of Kuwait. From pros to beginners, competitors and families, this event caters to everyone!

WORLDDIABETES DAY

The Gulf Bank 642 Marathon is in collaboration with Dasman Diabetes Institute. The date of the event – November 14, 2015 –coincides with World Diabetes Day (WDD) in order to raise awareness of the growing problem of diabetes in Kuwait, and how exercise and fitness play a role in combating this health issue. 642 stands for the total number of muscles in the human body. That's where the motto comes from: ‘Move your 642 Muscles.’

CHECK OUT TWO RUNNERS PREPPING FOR THE 642 ON PAGE 44

PRE-RACE EVENTS

Two campaigns will run prior to the race to motivate and inspire people. The first one will be the Gulf Bank 642 Story, a lifestyle transformation journey. The second is an auction for a special bib number to raise funds for diabetic patients. Participation for both can be found online.

For more information visit www.gulfbank642marathon.com or go to the GulfBank642Marathon Instagram account using #gulfbank642.

n the past, investing or putting efforts into a sport event in Kuwait was not a priority. But

the success of the 642 Marathon in Souq Sharq last year was big enough to attract all the right people. Now, in 2015, for the first time in Kuwait, Gulf Bank has signed a three-year partnership with ProVision sports management to make this event even bigger and even better than it's ever been before.

The route for this year’s event will pass through Kuwait’s landmarks such as Gulf Road, Souq Sharq, Kuwait Towers and Souq Mubarakia, and include five different categories of: Family Fun Run (5km); Special Run for the disabled (5km), the Souq Run (10km), the Half Marathon (21km); and the Full Marathon (42km). The marathon will be internationally certified, to attract pro athletes from around the world and put Kuwait in the spotlight as a global sports host.

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Marathon MotivationWARM UP

EVOGEN INFOEvogen Nutrition’s Isoject and Glycoject are consistently hailed as Health House’s best sellers.Isoject is Evogen’s Ultra Pure Whey Isolate; a whey protein that’s been ultra filtered and contains zero carbohydrates and 25g of pure protein per serving, designed to support muscle growth and enhance your performance during your workout sessions.

Glycoject is Evogen’s elite carbohydrate pre and post-workout solution. Not just for bodybuilders, Glycoject helps carb-load your physique in a timely manner with glycogen to boost your performance in whatever sport you choose. Whether it’s endurance, anaerobic or aerobic based, Glycoject ensures your muscles are hydrated and primed for action.

1711/2015

HEALTH HOUSE UPDATE

NOVEMBER 2015 >>> Health House Nutrition is in the final stages of opening its fourth branch in Al Riggae, due to launch this November!

For more information, check out Health House Nutrition on their social media @health_house_nutrition or call 97987719.

STOR

E #4

VIP VISITORSPreparations are well underway for the arrival of world-renowned comp prep coach Hany Rambod and Mr. Olympia Men’s Physique winner Jeremy

Buendia for their respective seminars sponsored by Health House. So it may come as no surprise that the store’s number one product line that constantly sells out here in Ktown is Evogen Nutrition, the supplement brainchild of – you guessed it – Hany Rambod.

EVOGEN ISOJECT

EVOGEN GLYCOJECT

Health House Nutrition has been busy these past couple of months and rightly so, with a new store opening and two VIPs on their way

NUTRITIONevOlutiON

WARM UPHealth House Update

FITNESS FIRST UPDATE

NOVEMBER 2015 >>>

If you are looking for a diet to supplement your gym time at Fitness First, you may have considered the Warrior Diet. It sounds serious enough, but does it really work?

THE WAR ON WeiGhtlOss

THE THEORYA hypercaloric meal limits energy and nutrient

absorption so we don't use everything we ingest. It generates a mandatory thermic effect, which enhances the energetic expenditure after the meal. This enhances leptin levels throughout the next day and as a result we generate higher satiety and – in theory – a better ability to use fat as an energy source.

1811/2015

here is a huge range of diets at our fingertips for all kinds of tastes

and trends. The Warrior Diet, created by Ori Hofmekler in 2002, consists of an eating program of just four hours a day with no restrictions. This means 20 hours per day without eating. Can this ever work?

Pedro Ferreira, originally from Portugal, is the General Manager for Fitness First at the 360 Mall. He has a BA in Physical Education and a Masters in Business Management. He is a CrossFit Level 1 Trainer and a Les Mills BodyPump Trainer.

ABOUT THE AUTHOR

For more information, please call2530 9770

T Many studies on this theme are conducted with lab rats and show that the ‘restricted feeding’ generates positive adaptations and heart rate normalisation. However, these

nocturnal animals have a completely different biorhythm to humans; so with humans we should expect a morning feeding time, not an evening one.

It could be possible to plan the principles of the Warrior Diet in the yearly cycle of an athlete especially if it is set for a short period of time; however in the long run we might see

significant hormonal changes that run due to the change of our biorhythm and this would translate into higher accumulation of abdominal fat.

Our body’s suprachiasmatic nucleus regulates our metabolism, and receptors increase during the day, reaching a peak during the night, and lower in the morning. This rhythm is

inverse to cortisol production and therefore generates a dysfunction in our biorhythm that results in a high exposure to cortisol, which programs our body to reserve fat.

IN THE LAB

CONCLUSION

INTERNAL BODY CLOCK

WARM UP Opinion

Juice onJuicing is a health craze that’s swept the globe, but experts have questioned its benefits

the loose

moothies and juices contain all the sugar of large quantities of fruit, with none of the fibre that slows digestion and makes you feel full.

Researchers who first studied the health risks of sugary soft drinks over a decade ago have warned that dieters who switch from drinking fizzy soda to juice may be unwittingly consuming even more sugar than before. A large-scale study published by the British Medical Association found that people who ate whole fruit decreased their obesity-related type 2 diabetes risk, while those who drank fruit juice increased it. So put down the carton, and pick up that orange instead!

s

The humble strawberry could be the next fruit elevated to superfood status, after researchers at the University of Loughborough, UK, found that people swapping their afternoon snack for berries ate less at

dinner. Over the course of a week, subjects ate nearly 1,000 fewer calories. The study’s author suggested that berries are more satisfying than sugary snacks because they are more filling and take longer to chew.

BERRY GOOD

Dieters have long been advised to avoid carbs if they want to shed fat. However, research from the University of Colorado, US suggests that resistant starch, which is found in potatoes, rice and beans, could actually help you to lose weight. Subjects who ate 5g of resistant starch a day burned 23 percent more fat. This type of starch was found to decrease appetite, insulin response and fat storage.

‘SKIN

NY C

ARBS

’

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WARM UPWeight Loss

14 NOV 2015

Gulf Bank 642 Marathon 2015

Sign-up for the upcoming fitness events in Kuwait,and look for the results in Perfect Fit magazine,the exclusive Pro-Vision media partner.

Souq Sharq, Kuwait8:00 AM

events.pro-vision.com

TRAINDO IT NOW. BECAUSE ‘LATER’ BECOMES ‘NEVER.’

SUPER SQUATS: FIVE FORMS OF A GYM FAVOURITE 40

GYM IN YOUR CAR

The benefits of bodyweight training + ‘how to’ guide

MARATHON MEN

Catch up with three runners prepping for the 642 Marathon

Stuck in traffic? These stretches will pass the time

GET FIT ANYWHERE

24 30 44 48 PLUS

CARDIO ZONE: MAKE THE MOST OF YOUR CYCLING 51

12-WEEK WORKOUT: YOUR ULTIMATE UPPER-ARM PLAN 33

f you don’t consider yourself a ‘morning person’ the thought of setting the

alarm clock an hour earlier to train can seem like an unwarranted punishment, yet the psychological benefits from an early morning session can last all day and even contribute to your company’s success. In fact, Stephanie Lauren, founder of PLYOGA Fitness, says that: “most Fortune 500 CEOs work out in the morning for this reason.” If that’s not convincing enough, going to the gym first thing can help to burn more fat. During exercise, your body burns sugar first, but if you go in the morning before you’ve consumed any carbohydrates, your body will have no choice but to go to the fat reserves. Just make sure you stretch properly before hitting the weights hard so that your body – especially your back – is ‘awake’!

i

EXERCISE EXPERT

Bicep curl mistakes we all make and how to fix them

23

GooD

M

orNi

NG!

BACK TO BASICS: HOW TO PROTECT YOUR SPINE

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THERAPEUTIC BRACES MADE FROM BAMBOO CARBONISED CHARCOAL AND GERMANIUM

RADICALPAINRELIEFFOR ACHES & INJURIES

Advanced Technology Company K.S.C.Salem Al Mubarak street, Block 4 - Salmiya | Opposite to Laila Gallery

Tel: 1885599 / 22247165 | Mobile: 51120001

PROTECT YOUR

BACKBack problems are an all-too-common problem for athletes. As anyone who has experienced it will tell you, back pain can lead to many months of rehab and missed training

This will help stretch your spine and encourage flexibility.

➊ Kneel down on all fours, with your hands below your shoulders and knees below your hips.

➋ Slowly move your body backwards, lowering yourself down naturally as you fold your legs and stretch out your arms.

➌ Hold for 30 seconds before returning to the start position.

➊ Lie on your back, with your knees bent and together, and both arms out to the sides.

➋ Roll your knees to the left, ensuring both shoulders are touching the floor at all times.

➌ Hold the stretch for 10 seconds before returning to the start position and repeating the exercise for your right-hand side.

SPINE STRETCH

KNEE ROLLS

2311/2015

ack issues will often interfere with your ability to exercise, and if left untreated will only get worse. The back is hard to heal and it cannot

repair itself very well, which is why you should be careful not to lift weights which are too heavy or put undue pressure on this area of your body. Fortunately there are a couple of easy-to-perform exercises you can try to help alleviate future problems, and it is highly recommended you incorporate them into your workout regime.

B

TRAINPhysio Locker

Workout modelled by Hussain Al Mousawi at Oxygen Gym. Follow him on Instagram @barstarzzq8. Photography by Muscles Studio

2411/2015

GETFITANYWHERE

TRAIN Try This

2511/2015

odyweight training is principally useful for two things. The first of these is endurance, which

can be improved simply by gradually increasing the duration of your exercises. The second is muscle building.

But, since a lot of bodyweight exercises are simple affairs such as push-ups, they often lack the intensity our bodies really need to properly build muscle, unless we work to gradually increase the strain and difficulty of the exercises themselves. If we do this, they can be excellent for muscle development.

B

To illustrate this, let’s take the example of the simple push-up, a zero-equipment alternative to the bench press. Gradually increasing the number of push-ups you do per session will build up your endurance. But when it comes to muscle building, someone who works out regularly may complain that they can do push-ups ad infinitum without getting tired, and that this can’t possibly develop muscle effectively.

Well, on their own, perhaps not. But build up the challenge and they sure can. It is true enough that if you’re managing over 20 repetitions of any bodyweight exercise

without breaking a sweat, that while it’ll certainly keep you fit and improve your endurance, it won’t do much for your six-pack, or any other muscle for that matter.

So begin by switching it up from standard push-ups to diamond push-ups, where you bring your hands close together so that the edges of your fingers and thumbs are touching in the shape of (you guessed it!) a diamond.

If it’s too tough to start with, you can begin on your knees. No, seriously. This exercise will work your chest, deltoids, triceps and also your abdominal core pretty well.

A short number of repetitions of any one exercise is usually optimal for muscle building, as this will be most effective for working the fast twitch muscles that have the best capacity for growth. 12-15 reps are usually more than enough for upper body exercises, and 20 for lower body exercises.

Core strength and flexibility are two more attributes that are very well developed through

bodyweight training, and mixing in some stretches to your workout can be a very valid way to proceed. As one of the safest forms of workout they also rate highly as a suitable regime for all ages, even for rehabilitative purposes or for those with limited mobility. In these cases, exercises can be readily adapted to down-shift the intensity as needed, such as performing those push-ups on one’s knees.

PUSH IT

KEEP IT SHORT

Once you’ve reached saturation point with diamond push-ups, and they’re coming as easily as standard push-ups once did, you can move on to something tougher. Try out those rock-hard looking one-arm push-ups.

Mastered those? It’s time for clapping push-

ups. There’s always a step further you can take it, just pace yourself and take on just a little bit more than you can currently manage. By the way, there’s a stage beyond clapping push-ups: handstand push-ups, which need some pretty solid upper body strength to even attempt.

GO FURTHER

Short on time with fat to burn? Try bodyweight training. You

don’t need any equipment whatsoever, just enough space

to move around in

TRAINTry This

2611/2015

The best thing about this tough exercise is that it works just about every muscle in the front of the body. The worst thing is that it requires killer core strength and the risk of injury can be extremely high.

● Hang from a pull-up bar with a palms-facing-away-from-you grip.

● Pull your body into a hanging horizontal position (the Front Lever).

● Perform a pull-up while maintaining the horizontal position.

● Lower and repeat.

FRONT LEVERPULL-UPDIFFICULTY 8.5/10

HOW TO DO:

These five intense moves from Bo Heamyan make physical demands on the body that are far more taxing than the standard push, pull and press movements repeated by most iron-pumpers. Are you up to the challenge?

EXERCISESFIVE SUPER-TOUGH BODYWEIGHT

TRAIN Try This

2711/2015

Arguably the hardest press-up variant known to man, the Aztec Press-Up is an explosive movement favoured by MMA fighters and ninjas. Despite this, it’s the ‘easiest’ move on the list…

● Adopt a standard press-up position on the floor.

● Bend your arms and lower your body in the normal fashion.

● Spring your body into the air by expelling explosive amounts of force from your hands and feet.

● Bend at the waist and touch your heels with your hands while you’re airborne.

● Touchdown back in the traditional push-up position and repeat.

AZTEC PRESS-UPDIFFICULTY 8/10

HOW TO DO:

EXERCISESFIVE SUPER-TOUGH BODYWEIGHT

TRAINTry This

2811/2015

We had to hit the legs at some point! Also known as the ‘Pistol Squat,’ this brutal leg buster has long been considered the best bodyweight exercise around in terms of raw leg power.

The Human Flag requires ridiculous amounts of core strength to pull off and incredible upper body strength to maintain. Take heed, the Human Flag is an exercise few can even attempt, let alone master.

● Stand with your arms extended out in front of you.

● Balance on your right leg and extend your left straight forward as high as you can manage.

● Carefully squat down as far as you can while maintaining your extended leg in its elevated position. Keep your back straight and your right knee pointed in the same direction as your right foot.

● Return back to the start position. ● Repeat for reps then swap.

● Stand side-on next to a well-supported vertical pole measuring roughly 2.5cm in diameter.

● Bend at the waist and grasp the pole with your hands spread as far apart as possible.

● Now push as hard as you can with your bottom hand while pulling as resolutely with the top hand.

● At the same time, engage your abs and flex your legs and glutes tightly.

● Point your toes to ensure your ‘flag’ flies straight and true.

ONE-LEGGED SQUAT

HUMAN FLAG

HOW TO DO:

HOW TO DO:

DIFFICULTY 11/10

DIFFICULTY 9/10

TRAIN Try This

2911/2015

This gymnastics stalwart is one of the most physically demanding exercises a person can subject the human body to. Try to master the 'half lever' first before the full version...

● Sit on the pad with your back upright, legs straight forward in front of you and hands gripping the block (somewhere near your thigh for balance).

● Push down through your chest and triceps to lift your bottom from the pad and raise your legs (keeping them straight). This is the 'half lever'.

● Bring your knees up to your chest and straighten your legs slowly to make a 'V', then hold.

● Return to start position and collapse.

RUSSIAN LEVEROR V LEVER

HOW TO DO:

DIFFICULTY 9.5/10

TRAINTry This

Workout modelled by Jonathan Pateno at Platinum Health Club. Follow him on Instagram @jspq8_2005. Photography by Muscles Studio

3011/2015

ell, the answer is simple: you're doing something wrong, and chances are it will be down to

one (or perhaps even all) of these three common bicep curl training mistakes...

w

TRAINING MISTAKE #1: NOT FLEXING AT THE PEAK OF CONTRACTION

Despite being the most important element of any bicep curl, the flex at the peak of contraction is often the part of the exercise lifters are most likely to omit. Why? Well, it's normally down to one of two reasons; either too much weight is trying to be lifted or too many reps are trying to be performed at speed. Either way, the result is the same: the muscle doesn't experience the 'squeeze' it needs to ensure maximum contraction occurs.

HOW TO RESOLVE THIS:

Focus intently on feeling your bicep flex at the end of each contraction. The best way to do this is to slow the movement down: take two seconds to lift the weight, then hold and squeeze the contraction for a second or two before taking another couple of seconds to lower the weight.

You've been doing free weights for a while but still your biceps don't seem to be matching the gains you've made elsewhere. Bo Heamyan asks “Where are my guns?”

WHE

RE AR

E MY G

UNS?

TRAIN Exercise Expert

3111/2015

TRAINING MISTAKE #2: DOING THE SAME CURLING EXERCISES AGAIN AND AGAIN

Performing the exact same curling exercises in exactly the same way over and over again for months on end just isn't the most effective way to work the manifold fibres of the biceps. Sure, you'll experience gains when first starting out, but it won't take long for that inevitable plateau to rear its ugly head.


Variety is key here. With this in mind, try alternating between seated and standing curling options, and including at least one unilateral exercise (training one arm at a time) in every bicep workout. Shocking your guns with the odd bodyweight exercise, like underhand chin-ups, is another good way to shake things up, as it will enable you to hit your biceps from new angles.

TRAINING MISTAKE #3: CHEATING ON STANDING BICEP CURLS

Standing curls are notoriously easy for lifters to cheat on as the arms aren't rested on a bench (as is the case during preacher curls) or propped against a surface (as with isolation curls). Because of this, lifters – consciously or unconsciously – often utilise a slight body swing to finish off increasingly difficult reps, a behaviour which succeeds only in shifting the burn from the biceps to the front deltoids. Whilst this may make it easier to lift heavier weights, it does little to ensure the biceps get a good, thorough workout.


Concentrate on eliminating your hips and your legs from the movement. Standing with your back against a wall, keeping elbows tucked into your sides, can often help. If you do this and still find yourself swinging away then reduce the weight or do seated curls instead.

TRAINExercise Expert

3311/2015

strong set of upper arms is on the agenda of pretty much any man

who sets foot in a gym. Finding the right balance of bicep and triceps moves and knowing when to hit them is not always easy. However, a well-tailored plan of some set moves and a calculated timetable can get your biceps bulging and your triceps throbbing in as little as just 12 weeks.

a

Turning your arms into resolute guns of steel is not something that can be achieved by devotion to iron-pumping alone; you need to have a plan too. Bo Heamyan has the moves and the schedule that will work for you…

THE UPPER CLASS

Workout modelled by Mohammed Dawod Al Kandari at Platinum Health Club. Follow him on Instagram @mohammed_dawod. Photography by Muscles Studio

TRAIN12 Week Plan

3411/2015

BICEPS

DUMBBELL HAMMER CURLSThis underused gem is great for making your upper arms appear larger as it squeezes the brachialis against the biceps to create even greater height.

● Grasp dumbbells in a neutral grip and stand with your arms hanging straight down, elbows fixed to your sides.

● Curl the weights up without supinating or pronating (rolling) your wrists.

● Once peak contraction has been achieved, gently lower the weights back down.

● Repeat for reps.

TRAIN 12 Week Plan

3511/2015

INCLINE DUMBBELL CURLS (ROTATING)This much-loved exercise ensures the biceps are stretched to capacity as it uses gravity to sustain the tension required to force the failure of both heads.

● Sit on a 45-60 degree incline bench with arms hanging straight down.

● Hold dumbbells so that your palms face inwards.

● Raise dumbbells while at the same time rotating your forearms.

● Flex biceps fully before lowering weights back down in a controlled manner.


Top Tip: touching your shoulder with the ‘inside’ weight of the dumbbell will ensure you achieve a fuller flex.

STANDING BARBELL CURLS (STRAIGHT BAR)A staple mass-builder, the standing barbell curl enables ultra-heavy weights to be lifted relatively safely, thus allowing you to target and develop overall biceps size and shape to devastating effect.

● Hold a straight bar with an underhand grip, hands slightly wider than shoulder-width apart.

● Curl the bar up until no further resistance is felt.

● Lower the bar slowly, making sure the biceps remain fully stretched.


TRAIN12 Week Plan

3611/2015

ONE-ARM PREACHER CURLSA great isolation exercise, the one-arm preacher curl ensures peak contraction of the long and short bicep heads.

● With your right upper arm on the supporting pad of an inclined preacher curl bench, curl a dumbbell until peak contraction is achieved.

● Lower gently and repeat for reps.

● Repeat exercise with left hand.

Top Tip: supinating your wrist at the top of the movement yields the best results.

REVERSE BARBELL CURLSAs well as working both biceps heads and the brachialis, the reverse curl also gives the extensor muscles in your forearms a thrashing!

● Grasp the barbell with an overhand grip so that your thumbs face each other.

● Keeping your wrists straight, curl the bar to full contraction.

● Lower slowly then repeat.

TRAIN 12 Week Plan

3711/2015

ONE-ARM PREACHER CURLS

REVERSE BARBELL CURLS

TRICEPS

LYING TRICEPS EXTENSIONSThis exercise is the triceps equivalent of the standing barbell curl: a pure unadulterated mass-builder that works all three triceps heads.

● Lie on a flat bench. Hold a barbell at arm’s length above your face with an overhand grip.

● Angle your arms back towards your head so that the bar is hovering past your forehead.

● While keeping your upper arms stationary, lower the bar by bending your elbows.

● Keep lowering the bar until your forearms are almost perpendicular to the floor.

● Push the bar back up in a semi-circular motion until you reach your start position.


Top Tip: keep your elbows in at all times.

TRAIN12 Week Plan

3811/2015

ROPE PRESS-DOWNSFew triceps-hitting movements are as safe or as effective at isolating all three heads as the rope press-down.

● Face the cable on the machine and grasp the rope attachment with a neutral (palms in) grip.

● Tuck your elbows into your sides and press weight down, extending your arms to achieve full contraction.

● Return to original start position; repeat for reps.

Top Tip: pronating your wrists at the bottom of the movement increases muscular overload.

TRICEPS DIPSThe great thing about this bodyweight bruiser is that you can alter the angle of resistance during the movement to ensure you generate the best stimulus response.

● Position yourself on a dipping bar with arms fully extended. Ensure your shoulders remain above your hands.

● Bend your knees.

● Lower your body by bending at the elbows.

● Extend your elbows back until you feel a stretch in the shoulders.

● Retract back to your starting position by pushing down at the bottom of the movement.


TRAIN 12 Week Plan

WEEKS 1 & 4BICEPS DAY: BICEPS DAY: BICEPS DAY:

TRICEPS DAY:

TRICEPS DAY:

TRICEPS DAY:

Incline dumbbell curls(super set with reverse curls) 3 sets of 8-12 reps

Lying triceps extensions 4 sets of 8-12 reps

Standing barbell curls (super set with hammer curls) 3 sets of 8-12 reps

One-arm preacher curls (increase weight) 3 sets of 4-6 reps

Close-grip bench presses (increase weight) 3 sets of 4-6 reps

WEEKS 5 & 8

Standing barbell curls 4 sets of 8-12 reps

Rope press-downs (super set with tricep dips) 4 sets of 8-12 reps

Incline dumbbell curls 4 sets of 8-12 reps

One-arm preacher curls 3 sets of 8-12 reps

WEEKS 9 & 12

Reverse curls 3 sets of 8-12 reps

Lying triceps extensions 4 sets of 8-12 reps

One-arm preacher curls4 sets of 8-12 reps

Tricep dips (super set with rope press-downs)4 sets of 8-12 reps

Standing barbell curls(increase weight)3 sets of 4-6 reps

Close-grip bench presses (increase weight)4 sets of 4-6 reps

Hammer curls3 sets of 8-12 reps

Close grip bench presses (super set with tricep dips) 4 sets of 8-12 reps

Lying triceps extensions (super set with tricep dips)4 sets of 8-12 reps

Tricep dips2 sets of 10-15 reps

Hammer curls4 sets of 8-12 reps

Unlike previous 12-week workout plans where the

schedule is split into weeks 1-4, 5-8 and 9-12, this upper arm timetable

is laid out over three weeks then repeated four times. Use the first three weeks to hone your form and technique to perfection,

then steadily increase the weights you use over the next nine weeks for maximum results.

CLOSE-GRIP BENCH PRESSESThis intensive pressing variant generates fearsome pumps throughout the triceps region AND allows you to lift heavy. What’s not to like?

● Lie on a flat bench and hold the bar with your hands as close together as you can comfortably manage.

● Lower the bar to chest level then push the weight back to starting position.


12-W

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TRAIN12 Week Plan

3911/2015

Adored and feared in equal measure, the barbell squat

is widely regarded to be the most

effective lower body strength exercise

ever conceived. Here are five of the best…

EXERCIS

ES

TH

E K

ING

OF

TRAIN Training Technique

4011/2015

Workout modelled by Bader Al Ojairi at Fitness Lab. Follow him on Instagram @alojairi88. Photography by Mahdi Baqer

IN ASSOCIATION

WITH

4111/2015

DIFFICULTY RATING

1.5/5

THIS CROSSFIT FAVOURITE WORKS THE QUADRICEPS AND UPPER BACK MORE THAN THE TRADITIONAL BACK SQUAT.

THE HACK SQUAT PUTS GREATER EMPHASIS ON THE QUADRICEPS AS IT DOESN’T ALLOW YOU TO LEAN FORWARD IN THE SAME WAY AS YOU WOULD WITH A STANDARD BACK SQUAT.

● Hold the barbell with a wider than shoulder-width grip and position your elbows under the bar so that they’re pointing forward.

● The bar should be resting comfortably across the front of your shoulders.

● Keep your weight on your heels and squat, ensuring your elbows stay pointed forward throughout the movement.


● Start by standing with the barbell positioned behind your heels on the floor.

● Crouch down and grab the bar behind you with an overhand grip (palms facing backward). Keeping your back arched and your chest up, lift through your hips and knees until you are standing upright with the barbell behind your backside.

● Lower the bar to thestarting position.


FRONT SQUAT

HACK SQUAT

HOW TO DO IT:

HOW TO DO IT:

DIFFICULTY RATING

2.5/5

TRAINTraining Technique

4211/2015

RATHER THAN GIVING YOUR LEGS A BLITZING WORKOUT, THE OVERHEAD SQUAT MAKES HIP MOBILITY DEMANDS THAT CARRY OVER TO ALL OTHER SQUATTING VARIANTS.

AS WELL AS IMPROVING ANY IMBALANCES YOU MAY HAVE, WORKING ONE LEG AT A TIME LIKE THIS ALLOWS YOU TO OVERLOAD YOUR MUSCLES WITHOUT USING SUPER-HEAVY WEIGHT.

● Snatch or press the barbell overhead with a wide grip.

● Then, while maintaining it directly over your centre of gravity, perform a squat.


● Stand in a standard back squat position, bar resting on your shoulders.

● Carefully extend one foot a few feet behind until it rests on a pre-positioned bench or raised surface.

● Keep your torso upright, push your hips back, and allow your back leg to bend at the knee.

● Slowly lower yourself down until your front leg becomes parallel with the floor and/or your back knee touches the ground.

● Repeat (if you can) for reps.

OVERHEAD SQUAT

BULGARIAN SPLIT SQUAT

DIFFICULTY RATING

3/5

DIFFICULTY RATING

4.5/5

HOW TO DO IT:

HOW TO DO IT:

TRAIN Training Technique

4311/2015

EASILY ONE OF THE BEST MOVEMENTS AROUND FOR DEVELOPING A STRONG UPPER BACK AND TORSO.

There are two ways to start this somewhat forgotten exercise:

The first (hard) way:

● Deadlift the barbell off the floor. ● Rest it on your thighs. ● Hook your elbows underneath

the bar and press it up. ● Repeat.

The second way is much more straightforward:

● Rest the bar in the barbell rack just above your belly button.

● Then position it in the crook of your bent elbows.

● Once you get to this point, squat until your elbows go between your knees or the barbell touches your thighs.

● Repeat.

ZERCHER SQUAT

DIFFICULTY RATING

3.5/5

HOW TO DO IT:

TRAINTraining Technique

SHOP AT THE AVENUES MALL, BAIRAQ MALL & TILAL COMPLEX

THIS WORKOUT WAS BROUGHT

TO YOU BY

4411/2015

rganised by ProVision Sports Management, Gulf Bank (the event’s strategic partner)

launched a unique and interesting social media campaign in anticipation of the main event. Dubbed My Gulf Bank 642 Marathon Story, Gulf Bank set a challenge calling for those who were prepping for the run to submit their progress updates in a fun way using #gulfbank642.

Then, the competition committee composed of execs from Gulf Bank, ProVision, Dasman Diabetes Center and Circuit+ handpicked two special winners. These ‘heroes’ were then lauded with a 40-day training and transformation program personalised by professional running coaches and trainers just for them, to get them in the zone for the big race day. And here they are…!

o

TRAIN ProVision Sports

4511/2015

The excitement for this year’s Gulf Bank 642 began way before the runners got to the starting line, as two participants got the chance of a tailor-made 40-day pre-race training program

GULF BANK

TRAINProVision Sports

4611/2015

NOORAL GHOUL

TRAIN ProVision Sports

WHAT MADE YOU WANTTO DO THIS? Two years ago, I had health complications and I just barely made it through. It made me realise the importance of maintaining my health and wellness. I started walking which inevitably led to jogging, and working out at home. I started seeing all these notices in the media about marathons so I thought I’d challenge myself. I started participating in short runs like 3km before slowly building up my running repertoire. Last year I ran a 10km in 63 minutes. For this run (my fifth in total), I’m aiming to do 10km in under an hour.

HOW’S THE 40-DAY TRAINING AND TRANSFORMATION PROGRAM GOING? So far I have received my training program at the gym. I like it. It’s not boring as there is always something new to do.

WHAT’S THE MOST CHALLENGING ASPECT OF YOUR PREP? The weather makes it hard plus I’m trying to fit training in between work and university [Al Ghoul is studying business at AOU].

WHAT’S YOUR FAVOURITE ASPECT? When I finish, I love looking at what I have achieved. I’m so proud of myself because sometimes I feel that I won’t be able to do it. Yesterday’s running goal was 7-8km, but I ended up doing 10km. I haven’t run this distance in the last eight months so I was happy!

THE GULF BANK 642 MARATHON TAKES PLACE ON

NOVEMBER 14. A GREAT EVENT FOR YOU TO GET YOUR RUN

ON IN A COMMUNITY SETTING, THE MARATHON OFFERS FOUR RUNNING LEVELS OF 5KM FOR FAMILIES AND RUNNERS WITH

SPECIAL NEEDS, 10KM, 21KM AND 42KM, THROUGH THE PICTURESQUE AND ICONIC LANDMARKS OF KUWAIT.

Age: 19Profession: English Teacher Instagram: @nooralghoul

WHAT’S THE STRUCTURE OF YOUR FITNESS PROGRAM? It varies. Fridays I run on the beach, Saturdays are sprint work, Tuesdays and Wednesdays I will do bodyweight training.

HOW’S TRAINING AT CIRCUIT+ BEEN? I like it! I’ve been doing C Force, which incorporates weights, kettlebells and running.

WHAT’S YOUR FAVOURITE SPORT? Running!

FAVOURITE SUPPLEMENTS? Oh, I don’t use them.

FAVOURITE CHEAT MEAL? Dip n Dip.

DO YOU THINK MORE PEOPLE IN KUWAIT ARE GETTING FIT AND INVOLVED IN THE HEALTH TREND? Yes they are, especially because of social media. It’s making people more excited about taking charge of their health and thus, they want to take part in such events.

4711/2015

TRAINProVision Sports

WHAT MADE YOU WANTTO DO THIS?I’ve a long history with obesity. I read the details of the competition and loved the thought of sharing my fitness journey and my passion for running. Also the prizes seemed nice so I thought ‘why not?’

PLEASE TELL US SOME MORE ABOUT YOUR WEIGHT LOSS. I was 120kg. It’s just not about one’s physical appearance; being obese affects the state of your social and mental wellbeing, not to mention self-confidence. I thought if I was selected (as a ‘hero’) I could tell my story to others in a similar situation.

HOW DID YOU LOSE YOUR 40+KG? I was overweight until I finished high school. When I was 19 I embarked on my first weight loss attempt. I lost weight but I didn’t do it properly as I used to starve myself all day. I reached my goal weight in less than a year, but then I gained it all back. I was a classic yo-yo dieter until about three years ago when I decided that I wanted do it the right way, so I made exercise and healthy eating a part of my daily routine.

WHAT’S YOUR NUTRITION LIKE NOW?In the last three years I haven’t had any fast food. I avoid unhealthy fats and fried food. I make my own meals and I love prepping them. I’m still tweaking my food frequency but it’s much better than what it was before.

HOW MANY RUNNING COMPETITIONS HAVE YOU PARTICIPATED IN SO FAR? I’ve done about 10 competitive runs to date. My last weight loss attempt was inspired by my first run where out of nowhere I decided to participate in a 21km charity run with no training or prior experience. I registered a week before the race and didn’t even have proper running shoes! I wanted to cry

Age: 27Profession: Owner of Vertex Solutions Instagram: @abdulraheem_taha

at the end as it took me four hours but the important thing is I finished it. It taught me if you put your mind to something you can do it. I started exercising and training after that.

HOW’S THE 40-DAY TRANSFORMATIONPROGRAM BEEN? I started with the Dasman consultation for the nutrition. I get my results next week. So far I’m liking the training at Circuit+. It’s different, nice and tough.

WHAT’S THE MOST CHALLENGING ASPECT OF YOUR PREP? Trying to focus more on the runs. The weather plays an important part. As it’s getting cooler now, I try to run outdoors more frequently.

WHAT’S YOUR FAVOURITE ASPECT? When my running app announces I’ve run ‘x’ amount of distance and it’s better than my previous run and stat times!

FAVOURITE SPORT? Tennis.

FAVOURITE SUPPLEMENTS? Just whey protein post weights workout.

FAVORITE CHEAT MEAL? Chilli’s Monterey Chicken.

DO YOU THINK MORE PEOPLE IN KUWAIT ARE GETTING FIT AND INVOLVED IN THE HEALTH TREND? Yes and no. It’s not good compared to other countries. We encourage bad habits with the younger generation, such as the hands-free Segway. Kids are using it to replace walking. However there is a definite growing population that’s concerned with their health and wellbeing and thatnumber is increasing.

ABDULRAHEEMTAHA

here are few things more frustrating than a traffic jam. Without doubt, being stuck in

a metal box for hours on end in the sweltering sun is the stuff of our nightmares. It may come as a surprise to say that this kind of scenario can be flipped to your advantage. But there are things you can do to help make your vehicle-based incarceration a far less frustrating experience.

Exercises that make you twist, turn, pull and stretch can be very beneficial as they enable you to reduce joint stiffness, burn calories and increase blood circulation. Moreover, regular stretching can also help to release tension, which can threaten to overload your body when you have no option but to sit motionless.

People who spend consistently long periods of time behind the wheel (chauffeurs, couriers, delivery men) can

also improve their overall health; vehicle-based stretching exercises can help to alleviate the effects of aggravated back pain caused by prolonged sitting, and exacerbated neck pain caused by holding the steering wheel and focusing on the road for hours on end.

So next time you’re in a jam, switch off the engine, turn up the radio and stretch it out.

TRAIN Stretching

4811/2015

Stretching in your car (while it is at a complete stop, of course) can be hugely beneficial. Next time you’re gridlocked, try these moves from Bo Heamyan to make you feel better, both physically and mentally,

and to help you to pass the time

NO THROUGH ROAD

FITNESS FREEWAY

T

TRAINStretching

4911/2015

NECK➊ Sit up straight and look directly forward. ➋ Tilt your head to one side so that your ear is touching your shoulder. ➌ You should feel a gentle stretch on the opposite side of your neck. ➍ Hold this position for five seconds. ➎ Do five stretches on each side.

TRUNK➊ Sit straight.➋ Rotate your trunk around to one side until you feel a stretch in your side/torso. ➌ Hold for five seconds and then return to your original position. ➍ Repeat on the other side.

BACK➊ Start in a normal sitting position in the driver’s seat. ➋ Gently roll your backside forward away from the seat until you form an arch in the small of your back. ➌ Hold this position for five seconds.➍ Slowly roll your back flat against the seat. ➎ Repeat this up to a maximum of five times.

This is a particularly good exercise to do if you struggle to sit comfortably for long periods, as it will help to mobilise your back.

APPROACH WITH CAUTION

It is vitally important to bear in mind that exercises are not to be done when

waiting at a junction or pausing at traffic lights. They are only ever to be undertaken when your car is at a complete standstill with the parking brake on and the engine off. Exercising on the move will take your focus off the road and put you and other road users in danger.

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Perfect Fit 1pg (210x285).pdf 1 10/27/15 4:35 PM

hen it comes to blitzing calories, an exercise bike is an ideal solution. It is a tailor-made machine built to simulate a conventional bicycle,

but one that can be used indoors. Compared to other equipment on the market such as a treadmill or rowing machine, an exercise bike tends to put the least amount of stress on your joints, yet delivers a far superior workout in terms of total calories used up. An exercise bike also carries all the benefits of riding a bicycle, but you do not have to suffer the heat. Here are our top tips for getting the most out of your workout. 〉〉

BIKEON YOUR

TRAINCardio Zone

5111/2015

W

With the sweltering heat outside,

it’s easy to forget that cycling

can be one of the most effective

ways of burning fat. Help is

at hand – or at foot – thanks

to indoor exercise bikes.

Mark Pilkington takes a look

at how to get the most out

of these cardio favourites

120

09/2014

TRAIN Cardio Zone

5211/2015

ARE YOU SITTING COMFORTABLY?

We are all different heights and sizes, so when it comes to sitting

comfortably on your bike, you should make sure your seat’s level is adjusted to fit you correctly. While this should go without saying, it is especially important to remember to do this if you are using a shared bike in a gym, as the previous user may have been much taller or shorter than you.

So what is the ideal height for your seat? When sitting down, your leg should be completely

straight with the pedal down at the lowest point. If the seat is not aligned to your height, you may have trouble reaching the pedals, or your legs may be awkwardly bent whilst turning them. This can cause too much strain and tension on your leg joints, and over a long period of time may also result in injuries.

As with any long-distance exercise, making sure your body has enough

fluids inside it is vital. The more you exercise, the more you will need to drink, so it is important to have a drink handy for while you are riding the bike. Whenever you start to feel dry mouthed and thirsty during your workout, have a quick swig to replenish yourself.

During an hour of vigorous exercise you can lose nearly a litre of sweat, and if you allow yourself to get

dehydrated, you will experience a performance dip, light-headedness, muscle cramp and even heat exhaustion.

Whether you choose to drink a specialised sports drink or simply water is up to you – the main thing is that you are rehydrating yourself and neither your performance nor your body are suffering as a result.

You should be careful to recognise when you are putting your body

under too much stress. If you work too hard, you risk causing yourself a serious long-term injury. Build up the time spent on an exercise bike gradually over a period, increasing the length of your workout the more experienced you get and as your stamina increases.

Begin by riding for 15-20 minutes the first few weeks of using a bike, and increase this to half an hour as you become more practiced. If you are using an exercise bike five times a week, a half-hour workout should be more than sufficient, but those looking to build up leg muscles and increase their stamina levels should strive for 45 minutes to an hour of intensive riding.

Selecting a higher resistance setting on your bike will reap

huge cardiovascular benefits. How do you know your resistance

setting is set to a high enough level? First of all, you should find turning the pedals a little harder than normal. You should aim for around 60 RPM (if your bike has a computer). You shouldn’t set the resistance value so high that it is a chore just to turn the pedals – all you will end up doing is causing yourself an injury – but rather set the resistance so you can feel a strain but can still ride at an adequate pace.

Try to keep your heart rate down if you are wearing a monitor. Remember, you will be on the bike for at least 15 minutes, so pace yourself and don’t run the risk of injury by overexertion.

TRAINCardio Zone

TOO MUCH, TOO SOON

MAX RESISTANCE

5311/2015

THIRSTY WORK

The best way of building

muscle and burning

calories on an exercise bike

is to swap between peddling

slowly and quickly for

intervals at a time. Whilst it is

tempting to sit on a bike for

hours on end, slowly peddling

along while you watch TV or

read a book, there is so much

more you could be achieving

with your time. A comfortable

pace is all well and good, but

you won’t benefit from your

exercise bike as much as you

could by alternating between

speeds. Not only will you burn

many more calories this way,

you’ll also stimulate more

muscle growth.

A great technique for this is to

ride as fast as you can for five

minutes, really pushing your

legs as much as you can –

aim for 110 RPM – before

slowing down for another five.

Repeat this for the length of

your entire workout and you

will soon start to see some

positive results.

MIX IT UP

AVALABLE AT

ZMA & ZINC TO BUY ATHEALTH HOUSE & OXYGEN 62

5511/2015

FUELKEEP YOUR BODY RUNNING LIKE A MACHINE

SWEET TOOTH SHOWDOWN:APRICOT VS CHOCOLATE

PLUSKITCHEN COUPLES

CHEAT DAYELEVATION

DR ABDULLAHAL MUTAWA

First column from the head of Kuwait's Rijeemy Clinic

Food pairings that taste amazing and make you feel great

An invite for tasty (and cheesy) post workout burger

The body benefits of taking zinc and ZMA supplements

THINK ZINC

58 60 64 67

56

DoWN to a teat’s hard to imagine a world without tea. In fact, legend has it that tea dates back to almost

5,000 years ago, when tea leaves blew into some boiling water about to be served to the emperor Shen Nung. Rather than pour away the infusion, Shen Nung – a herbalist – decided to take a sip, and we have been drinking it all over the world ever since! From English Breakfast to Chamomile, Matcha Green to Rooibos Red, there really is a blend to suit every palate, with many varieties even boasting a wealth of health benefits. Put the kettle on as you turn to page 57 for an introduction to the latest tea on the superfood menu: Yerba Mate.

I

apricots chocolate

Addictive and highly calorific, chocolate is the downfall of many a would-be dieter. But how can you satisfy a sweet tooth without indulging in this sugary, fatty treat? Apricots may be the solution…

EATTHIS

7g

fibre

2.5g

fibre

32g

fat

546kcal

calories

241kcal

calories

0.5g

fat

[Each 100g contains]

NOTTHAT

ilk chocolate is irresistible. Sweet, silky and instantly addictive, it’s the tempting

treat most likely to derail your good intentions. Unfortunately, it’s also packed with a mammoth proportion of fat and sugar, which cannot fail to undermine your efforts to get shredded. One healthy alternative that can not only satisfy your craving for sweetness but also provide a host of nutritional benefits is the humble dried apricot. At just 241kcals per 100g, it’s less than half the calories of milk chocolate. Better yet, it contains virtually no fat – just 0.5g per 100g, as opposed to the titanic 32g in chocolate.

What’s more, dried apricots also contain more than double the fibre of chocolate, which will help you feel satisfied rather than leaving you craving more. Apricots are also packed with calcium, iron, magnesium, potassium, zinc, and vitamin A, B’s and C, all of which support general health and energy production, and help you to build muscle.

m

Mak

e it

toDa

Y Stewed apricots make a great topping for oatmeal or yogurt – the perfect post-workout snack!

Chop 750g stoned fresh apricots.Put in a saucepan with two tbsp of caster sugar and two tablespoons of water. Cook with the lid on until soft. Remove the lid and cook until the liquid has reduced and the consistency is thick. Serve and enjoy!

5611/2015

FUEL Food Fight

AVAILABLE AT

PERFECTPARTNERS

Oily fish is a good source of vitamin D, while dairy

provides calcium. Your body needs vitamin D to absorb the calcium, which promotes healthy hormone balance, enabling your body to burn fat as fuel rather than storing it. Calcium is also crucial for bone health and muscle function, making this powerful pairing a must for regular exercisers.

Rye bread is an excellent source of fibre, containing

around 6g per slice. Varieties with added sunflower or pumpkin seeds pack even more of a nutritional punch. If you chew each bite thoroughly, and sip water between mouthfuls, you will feel full after a few minutes, as the fibre swells in the stomach, making you feel satiated. Rye triggers a lower insulin response than wheat bread, providing steady energy without destabilising your blood sugar.

Intensive physical training can lead to iron deficiency

and even anaemia, particularly for vegetarians or those who avoid red meat. Beans are an excellent vegetarian source of iron, but this is better absorbed from plant sources if it is accompanied by some vitamin C. Add some red peppers to get a great burst of vitamin C, as well as a wide range of other beneficial antioxidant and anti-inflammatory compounds.

Add lemon juice and herbs to low-fat yogurt to make a great dressing for salmon.

Scrambled eggs on rye bread for a protein and slow-release carbohydrate breakfast that will keep your energy tank topped up until lunchtime.

A delicious salsa-style red pepper and bean salad with brown rice for a filling dinner.

TRY TRY TRY

SALMON + YOGURT =

FASTER WEIGHT LOSS

RYE BREAD + WATER =

SUPPRESSED APPETITE

BEANS + RED PEPPERS =

INCREASED ENERGY

5811/2015

FUEL Food Pairing

The beneficial unsaturated fats in avocado help your

body to absorb lycopene, an antioxidant found in abundance in tomatoes. Lycopene protects the blood vessels, keeping your heart healthy, and it is also thought to support good prostate health.

Cinnamon is thought to slow the rate at which

the stomach empties after meals, thereby regulating the insulin response involved in the metabolism of carbohydrates. Added to sugar-rich fruits, it controls the rapid rise of glucose levels that causes those sudden energy crashes. Apples are also a good source of fibre, while cinnamon has antimicrobial activity, making this a great combination for digestive health.

Sweet potato is one of the best sources of vitamin A,

which supports the immune system by keeping mucous membranes healthy and combatting viral illnesses. However, the body is unable to metabolise vitamin A without sufficient zinc, found in chicken, as well as other meat, poultry and seafood. Zinc is vital for immune function, and also for male reproductive health and recovery from exercise.

A tomato and avocado salad for lunch; to further improve absorption, use an olive oil based salad dressing.

Bake a green apple with 1tsp of cinnamon for 20 minutes for a delicious, healthy dessert or when you’re craving something sweet.

A baked sweet potato (instead of fries) with your post-workout chicken or turkey burger to help prevent viral infections and come back stronger at your next session.

Some food combinations offer benefits above and

beyond their individual attributes. Nutritional

therapist Lisa Monteith suggests some clever

pairings that work together to supercharge your health

e all recognise the food partnerships that seem to be a match made in gastronomic heaven: strawberries and cream, for

example, or burger and fries. But did you know that pairing foods up with complementary partners might improve nutrient absorption, influence hormone regulation, and even suppress your appetite? These hardworking combinations work synergistically to give you a concentrated health boost with every mouthful.

W

TRY TRY TRY

AVOCADO + TOMATO =

HEART HEALTH

BAKED APPLE + CINNAMON =

BETTER DIGESTION

CHICKEN + SWEET POTATO =

ENHANCED IMMUNITY

5911/2015

FUELFood Pairing

FUEL Super Supplements

6011/2015

This mostly under-the-radar supplement – combining zinc monomethionine/aspartate, magnesium aspartate and vitamin B6 – proffers several benefits with the potential to be very useful to athletes and bodybuilders

Z IS FOR

ZMA

FUELSuper Supplements

6111/2015

IMMUNITY BOOST

There are few things more

frustrating than experiencing frequent bouts of illness when you’re trying to adhere to an intensive weight-training program. Needless to say, doing everything you can to keep your immune system in tip-top condition is the best way to ensure cyclical cold and flu bouts don’t keep you away from the gym. Supplementing with ZMA may well help you achieve this as there is evidence to suggest the zinc element of ZMA reduces levels of oxidative stress and decreases instances of inflammation throughout the body.

BONUS BENEFIT

When your body’s cells resist the

influence of insulin (a hormone which transports glucose to the cells of your muscles and brain to manufacture and store energy) then your sugar stores become overloaded, an event which results in surplus sugar being absorbed by the liver and, eventually, converted to fat. Studies have indicated that magnesium decreases insulin resistance. So if you’re looking to lose a few kilos then the magnesium contained within ZMA could be just the tonic.

ANABOLIC ADVANTAGE

Research has shown that ZMA

can help to increase levels of testosterone and insulin-like growth factor-1 (IGF-1), both of which tend to be suppressed in individuals who train intensively (like bodybuilders and lifters). Boffins at Western Washington University, USA found that athletes who supplemented with ZMA every night during an eight-week training program exhibited increases of more than 30 percent in free and total T-levels, as well as an increase of up to five percent in IGF-1 levels. At the same time, participants in a placebo group experienced reductions of 10 percent and 22 percent respectively in testosterone andIGF-1 levels.

PERFORMANCE ENHANCING?

Although zinc can be sourced

naturally, it is often the case that hard training athletes do not get enough of it in their diets. Indeed, one study that scrutinised the overall food intake, body composition and biochemical profile of endurance athletes discovered that, while protein intake was sufficient, levels of key nutrients such as magnesium, calcium, potassium, vitamin E and zinc were worryingly low. This is likely to be of concern for bodybuilders because all of these nutrients are utilised during muscle contraction. So if you feel you don’t eat enough zinc-rich foodstuffs (like oysters, beef shanks and crab), try supplementing with ZMA.

PREMIUM PRODUCT

WHY YOU SHOULD USE IT: ● State-of-the-art formula ● Helps reduce body fat● 60 servings● Great value

Being a MusclePharm product, you know that this bad boy is going to hit all the right notes. Sure enough, Z-Core PM is adept at promoting deep sleep, supporting testosterone levels and engendering more complete muscle growth and recovery. However, this product has one further ace up its sleeve: fenugreek, a herbal ingredient which is known to help reduce body fat. So as well as getting to feel stronger and benefiting from more sleep, you’re likely to look and feel more lithe too.

MUSCLEPHARM Z-CORE PM

★ ★ ★ ★

6211/2015

BUY AT OXYGEN

If you’re looking to supplement your diet with some ZMA then you’ll be pleased to hear there are plenty of high quality commercial products available in K-Town's leading nutrition outlets

THE A TO Z OF

zmaFUEL Supplement Review

WHOLE PACKAGE

FLEX’S FAVOURITE

PRO ENDORSEMENT

WHY YOU SHOULD USE IT: ● Stimulates protein synthesis● Aids nucleic acids synthesis ● Acts as a strong antioxidant ● Stylish, minimalist packaging WHY YOU SHOULD USE IT:

● Increases strength● Accelerates muscle mass● Reduces cortisol levels ● Endorsed by Flex Wheeler

WHY YOU SHOULD USE IT: ● More ZMA than any other supp● Restores essential minerals ● Supports testosterone● Craig Capurso likes it!

This supplement’s biggest claim to fame is that it contains precise proportions of zinc mono-L-methionine sulphate, zinc L-aspartate and vitamin B6 enriched with magnesium citrate and oxide. This basically means that FA’s ZMA can help to reduce muscle catabolism, improve concentration, promote anabolic processes, mitigate muscle cramps, prevent stress and overstrain, and relieve the pain associated with overtraining. It can also help you to sleep better.

With the bodybuilding legend that is Mr. Flex Wheeler on board as Chief Advisor (and Vice President), it’s no wonder MEX Nutrition has made some big waves in the supplements market. It has to be said that their ZMAA product is causing a few ripples too, mostly because it features a university laboratory tested anabolic formula which has been proven to enhance healthy hormone production, an effect which can help to generate an average of 2.5 times greater muscle strength gains in lifters.

Cellucor advertises this supplement as being ‘More than your typical ZMA,’ but is it really? Absolutely it is. It contains more than 397 percent more ZMA than other leading commercial ZMA products. That’s right, 397 percent. No wonder IFBB Physique Pro Craig Capurso is proud to call himself a ‘Cellucor athlete.’ No doubt about it – this product means business!

FA ENGINEERED NUTRITION ZMA

MEX ZMAA

CELLUCOR ZMA

★ ★ ★ ★

★ ★ ★ ★

★ ★ ★ ★ ★

6311/2015

BUY AT HEALTH HOUSE

FUELSupplement Review

6411/2015

he Oxford Dictionary defines

superfood as: “a nutrient-rich food considered to be especially beneficial for health and well-being,” after the term was first coined by Dr. Steven Pratt in his 2004 book Super Foods. Over a decade later, there are said to be over 100 food items with a status of super and if asked to list them, many of us would probably start with foods such as blueberries, beetroot, green teas and superfood of the moment, kale. But what about the more modest everyday items that fly under the superfood radar and are just as good for our health, if not better?

t

Certain superfoods seem to have stolen the spotlight from their less flashy counterparts. Here are five that are just as super if not as famous…

SPIRULINADR. ABDULLAH SAYS:

“Super spirulina provides the A to zinc of vitamins and minerals including amino acids, calcium, essential fatty acids, magnesium, phosphorus and potassium. Not to mention three powerful nutrients: zeaxanthin, betacarotene and chromium.”

MOST UNDERRATED SUPERFOODS❺

FUEL Nutrition Clinic

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!

6511/2015

CHIA SEEDSDR. ABDULLAH SAYS:

“If you don’t eat fish, chia seeds are the perfect superfood for you. They are high in calcium for teeth and bones, and fibre, which improves your digestive system and bowel movements. Enjoy 1tbsp of chia seeds with your morning cereal or mix with your salad for an extra crispy lunch.”

COCOA POWDERDR. ABDULLAH SAYS:

“What we are eating is not real chocolate. Most famous chocolate bars contain less than 20 percent cocoa powder. Not to mention the gigantic amount of sugar and fat added. Real cocoa powder is loaded with flavonoids, which are known to help lower blood pressure and improve blood flow to the brain and heart. Aim for chocolate with a cocoa content of 65 percent and higher, or enjoy it as raw powder added to your morning milk.”

SARDINESDR. ABDULLAH SAYS:

“Sardines are an economical way to pack your diet with some much-needed protein, calcium and omega-3. Choose the varieties in spring water or olive oil.”

LEGUMES/BEANSDR. ABDULLAH SAYS:

“The humble bean is filling yet low in fat, calories and glycaemic load. They provide soluble fibre, balance blood sugar and contain a super 14g of protein per cup. Studies have even shown that they can reduce the risk of cancer. Not only that but they are friendly on your wallet too.”

MOST UNDERRATED SUPERFOODS

FUELNutrition Clinic

6711/2015

On Cheat Day, there’s nothing more comforting than a hearty (and cheesy) post workout burger. And fries. And milkshake...

ne of the best joints in Ktown has

to be Elevation Burger. Opened in 2009, Elevation now has several locations throughout Kuwait at The Avenues, Al Hamra Mall, Menus in Abu Halifa, West Mishref Co-op, AUM, Al Bida’a, Discovery Mall and Qortuba.

The best thing about Elevation is that you can devise your own burger to suit your liking. Patty and bun-wise, there are few better burger combos than the classic cheeseburger. In this case it features

two juicy burger patties slathered with a double helping of cheddar cheese. The toppings include Elevation sauce, caramelised onions, lettuce, tomatoes, blue cheese and a drizzle of mustard.

Now there are two extra must-haves when enjoying your burger at Elevation. First, the french fries – crispy and golden on the outside, soft with a slight chew on the inside, and cooked in pure olive oil – and secondly, you’ve got to try the malted milkshakes, black cherry in particular!

o

Opening times at most locations are daily from 11am to midnight.

For more information follow them on social media at @elevationkw or check out their website tabcofood.com/elevation-burger

WANT TO KNOW MORE?

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

FUELCheat Day Meal

6911/2015

LIVETHE FUTURE IS COMING, ONE DAY AT A TIME

Who’s DriviNG

this thiNG? op car manufacturer Jaguar Land

Rover has announced that a form of driverless car will “become a

reality within the next 10 years.” In a paper submitted to the UK government, the motor firm proposed a system that would use sensor and GPS technology to build cars that would aid passengers not just to park and manoeuver safely, but also to help them arrive at their destination without a designated driver. The cars will use ‘Intelligent Mobility’ to get passengers from A to B, but don’t worry if you still want to drive yourself – you will be able to switch to manual for “a more engaging and involved” driving experience.

t

FORMULA FOR FAME

DESERT DRIFTERS

Are you brave enough to try dune bashing?

The top three legends from the F1 history books

Pro + amateur review from ACE 2015 in Madrid

70 75ARNOLD CLASSIC

81

7011/2015

If you hear a distant rumbling drifting over from the desert, there may be some dune-bashing on the horizon. Bo Heamyan has the lowdown on the most intense, exciting and downright scary motorsport in the world

THRILLS, SPILLS AND

HILLS

LIVE Extreme Sports

7111/2015

o nce the exclusive preserve of tourists

and the super-rich, dune-bashing – haring over massive sand dunes at high speeds in suitably equipped vehicles – has become the Gulf region’s number one motorsport both in terms of participation and spectatorship. More thrilling than Formula One and more dangerous than Nascar, the so-called ‘white water rafting of the desert’ is now so popular that thousands of enthusiasts from all across MENA get twitchy if they fail to take their souped-up SUVs out into the desert for some serious fun every weekend.

S

LIVEExtreme Sports

7211/2015

So what is dune-bashing really like?

If you could combine the sensation of riding a rollercoaster for the first time with that feeling you get when a 747’s jet engines fire you down the runway, then you’re somewhere close to what dune-bashing feels like. Even if you have experience of handling a fast car or taking a 4x4 off-road, nothing quite prepares you for that moment when your driver teases the ridge of an intimidating dune, then dips, presses the accelerator through the floor and sends the vehicle soaring up and over an unmarked peak.

For the second or two that you’re airborne, you’re arcing through the desert like a flying fish skimming across the water. Time slows down at this point. That second or so feels a lot longer and it is at this moment you get the real buzz: a super-charged adrenaline rush that courses through every inch of your body, causing you to feel 100 percent more alive than you did ten minutes ago.

And then you crash back to Earth; your grip tightening involuntarily and your heart skipping a beat as the impact makes the vehicle shudder like a lunar rocket re-entering the atmosphere.

After a quick glance to determine you’ve not been sick, your driver plunges the vehicle down the far side of the dune, grinding it mercilessly into the pit of the salt flats at its feet. Like most dune-bashers, your driver will find it impossible to avoid the temptation of over-steering along the pan, as this will cause the vehicle to lose traction in the rear tyres and ‘drift’ at speed across the surface.

This demonic manoeuvre only ends when your SUV hurtles up another even steeper dune. It’s at this moment, traversing along its huge face, that you realise how vulnerable you

really are. But your mind is shaken from pursuing any such thoughts further by the insistence of your driver to fishtail all over a wispy drift. Another impossible climb followed by yet another launch and you’re flying and crashing once again, but this time you’re grinning from ear to ear and whooping like you've just won Mr. Olympia.

After about ten minutes of speeding, launching, crashing, climbing and drifting, the car finally comes to a halt. With weak knees and a steady giggle that just won’t seem to go away, you get out of the car, and that’s when you know you’re hooked.

START YOUR ENGINES

LIWA FESTIVALJANUARY 2016

ABUDHABIEVENTS.AE

LIVE Extreme Sports

7311/2015

DESERT DRIFTERS

GET INTO GEAR

Although it’s impossible to put exact region-wide figures on the number

of people engaging in regular dune-bashing activities, there is plenty of evidence to propagate the theory that this uniquely Middle Eastern pursuit is now fully established as the region’s number one motorsport.

Take the Liwa International Festival for example, an annual event organised by the Al Gharbia Sports Club (AGSC) and funded by the government of the United Arab Emirates. This year’s ‘celebration of the desert landscape and Bedouin culture’ didn’t attract spectators to the remote northern fringes of the Empty Quarter to watch the falcon, camel and horse racing; it inspired thousands of people from all across the region to travel far out into the middle of nowhere because it had 100 dune-bashing competitors taking it in turns to race up the tallest sand hill in the UAE, the 300m Tel Moreeb or ‘Horror Hill.’

And that’s just at the glamorous, highly visible end of things. At the grass roots level, there are innumerable drivers’ clubs and dune-bashing enthusiast associations scattered right across the Arabian peninsula. Throw in the Emiratis and the tourists and it’s clear to see that, both in terms of participation and spectating, this is a sport that is now very much part and parcel of the region’s motoring DNA.

Booking a trip with a specialist tour operator is the best way to see if dune-bashing is for you. Once you’ve got a feel for things and are suitably hooked you can arrange a few sand-driving lessons. Reach a competent level of driving and your next step will be to get in touch with your nearest dune-bashing club. After advising you on the capabilities and limitations of your vehicle (you’ll need to modify it to suit your needs and abilities) they’ll invite you along to share in the fun.

LIVEExtreme Sports

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DIFFERENCE

Whilst Formula One has undoubtedly seen more than its fair share of great and gifted drivers, there have been relatively few who could be described as truly exceptional. Bo Heamyan looks at three of the sport’s greatest achievers…

LIVEWorld’s Greatest

7511/2015

hilst it may be an ever-popular topic of conversation across the

world, endeavouring to determine F1’s greatest ever driver is actually quite futile. This is because variables such as cars, rules, equipment and driving philosophies make it almost impossible for aficionados of the sport to agree on who is the ‘best.’

It could be argued that the likes of Alain Prost, Jim Clark, Jackie Stewart, Niki Lauda, Stirling Moss and Fernando Alonso all fall into this category. Despite this, very few people would go so far as to call any of them the greatest of all time. Why? Because it would mean putting one of the following three icons in second place...

w

LIVE World’s Greatest

7611/2015

JUAN MANUEL FANGIO (ARGENTINA)ACTIVE YEARS 1950-1958

Rightfully heralded as the sport’s first true great, ‘El Maestro’ set records so

immense that, in pure percentage terms, it is unlikely they’ll ever be surpassed. Juan Manuel Fangio competed in 51 Formula One Grand Prix championships, winning 24, whilst setting 28 pole positions and 23 fastest laps. In addition he also managed to win five world championships during seven seasons of competition. When you consider that the Argentine was in his 40s at the height of his success, and that he raced at a time when F1 was – not to put too fine a point on it – incredibly dangerous, you can begin to see why so many F1 experts regard Fangio as the greatest racing driver there has ever been.

Fangio got himself into a big name team, then effortlessly led them to victory. Next season, he would go to a different big name team and win a title for them too. He did this with Alfa Romeo, Maserati, Mercedes-Benz and Ferrari.

Though incredibly fast on the track, Fangio was never a hurried man. Indeed the Argentine was so calm and laid-back that strangers often refused to believe he was a competitive racing driver. But this was just Fangio’s manner; if he could win a race without having to hit top speed then he would.

Of course, this made those times when he did have to really push himself even more spectacular. The most famous of these occasions was during the 1957 German Grand Prix, when Fangio broke the Nurburgring lap record numerous times. Even today, this event is cited by critics, fans and drivers alike as being the single greatest Grand Prix drive in history.

Ayrton Senna once said of Fangio: “Every year there is a winner of the

championship, but not necessarily a world champion. I think Fangio is the example of a true world champion.”


7711/2015

AYRTON SENNA (BRAZIL)ACTIVE YEARS 1984-1994

It would be fair to say that no other driver in F1 history gave more of himself

to the sport, or sacrificed more in the pursuit of success than Ayrton Senna.

Senna was quite simply a sensational driver, a maverick that executed spectacular moves at speeds nobody else dared. Anyone who witnessed the Brazilian’s incredible displays of prodigious skill in the wet of Donington Park or Estoril, or got to marvel at THAT famous sixth race around the Monaco circuit, will pay testament to the fact that Senna was a supremely gifted pilot.

As every F1 fan knows, talent alone is not enough to guarantee success. You have to have the self-belief to use that talent to blind and oppress your competitors. Fortunately, self-belief – along with ferocious determination – was not something Senna lacked. In fact, he had so much self-belief that he simply couldn’t entertain the thought of being beaten.

Unfortunately, this Brazilian’s determination and self-belief, along with his own regard of just how good he was, conspired against him. He came to see success and victory almost as an entitlement, a view that made him arrogant enough to do things on the track that put his own life – and the lives of his competitors – at risk.

Senna’s great rival Alain Prost once said during the height of their bitter rivalry:

“Ayrton has a small problem. He thinks he can’t kill himself.”

The truth was though, although Senna was willing to do whatever it took to achieve success, he was acutely aware of the thin line that separated victory from failure and, potentially, life from death. He once said:

“You are doing something that nobody else is able to do...[but] the same moment that you are seen as the best, the fastest and somebody that cannot be touched, you are enormously fragile. Because in a split second, it’s gone.”

As we all know, Senna’s career ended when he crashed and died at the Tamburello corner at Imola in 1994, aged just 34.

During his time in F1 he won 41 Grand Prix titles and three world titles, an astonishing feat considering the wealth of talent racing at that time. How did he manage this? By being, as James Hunt put it so simply, “a truly staggering talent.”

LIVE World’s Greatest

7811/2015

MICHAEL SCHUMACHER (GERMANY)ACTIVE YEARS 1991-2012

In terms of statistics, Michael Schumacher is the most successful

F1 driver ever: a career total of seven titles and 91 wins including five consecutive world championships and 56 victories in seven years (between 2000 and 2006). Schumacher is renowned for doing more to espouse the stereotype of Teutonic efficiency than any other German in history. He also had an innate ability to remain super-calm at all times and choose the exact moment to execute key moves, both of which helped him to utterly dominate F1 at the turn of the 21st century.

Although Schumacher himself brought some truly incredible qualities to the table – intense desire, innate talent, supreme fitness and an incredible work ethic chief among them – it has to be said that he was fortunate to be around when he was. The truth is, the German had a number of key advantages at his disposal during the early 2000s, such as state-of-the-art technical resources, infinite amounts of cash and a management that many deemed ‘ruthless’ in its ambition to exploit every opportunity and loophole it possibly could. Of course there is also the small matter of Schumacher’s legendary wheels, the bespoke Bridgestone tyres, which were ostensibly custom-made just for him.

Aside from perhaps Mika Hakkinen, Schumacher didn’t really have any exceptional drivers to pit his wits against. His era, the time in between the end of the Senna/Prost years and the dawning of today’s scene of bright young drivers, saw a relative dearth of genuinely prodigious talent.

Whilst it’s right to note how important these factors were in helping the German to rewrite the record books (he still holds practically every landmark statistic in F1), it is equally important to reiterate that it was Schumacher who made it all happen. He was the star around which everything and everyone at the time gravitated, and he was the driver who went out onto the track and delivered podium finishes again and again and again.


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eptember is one of the busiest months in the

bodybuilding calendar, with two of the biggest events happening within the same week. The first of course was Mr. Olympia in Las Vegas; and the second was the Arnold Classic Europe (ACE).

Housed at the Madrid Arena in Casa de Campo, this year’s event attracted more than 50,000 visitors and 942 athletes from over 60 countries, and showcased over 30 different sporting fields. The highlight of it all, however, had to be the Bodybuilding Professional Show. At 7pm, Saturday September 26, fitness enthusiasts flocked to this spectacular event.

Even before the former Governor of California, Arnold Schwarzenegger, declared the Pro Show open, there was much hype surrounding whether IFBB Pro Kai Greene

would be participating after he was a no-show at Mr. Olympia. Interestingly Greene did show up, but only as a guest poser on Friday, while the Men’s Physique Amateur competitions were underway.

IFBB President, Dr. Rafael Santonja, officiated the event with his ceremonial speech, thanking Schwarzenegger for his contributions and raising awareness of the sport, and also thanking Jim Lorimer, who is the American promoter of the Arnold Classic series, the contestants, and the many sponsors who are integral to the success of the Expo. Dr. Santonja then went on to announce that bodybuilding would now be a recognised sport by the Olympic Committee.

The main tour de force at the Pro Show was the IFBB Men’s Bodybuilding Division.

s

Every year the Arnold Classic Europe – the event that pays homage to Mr. Schwarzenegger – gets bigger and better. And this year was no exception

LIVEShow Review

iFBB MeN’s BoDYBuilDiNG DivisioN

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Brandon Curry USAMamdouh Elssbiay EGYPTFred Smalls USARoelly Winklaar HOLLANDAlexander Fedorov RUSSIAJuan Morel USADexter Jackson USADennis Wolf GERMANYMichael Kefalianos AUSTRALIAAlexander Lesukov RUSSIAVictor Martinez DOMINICAN REPUBLICShawn Rhoden USAZack Khan GREAT BRITAINCarlos Asensio SPAINSteve Kuclo USAWilliam Bonac GHANA / HOLLAND

First to step on stage was Brandon Curry. He was in fine form thanks to his recent title win at the 2015 Pro Show in Toronto, Canada, but maybe needed more definition in his lats.

Mamdouh Elssbiay was up next. He is famously known as Big Ramy, and with good reason. Ramy has come a long way thanks to the tutelage of Bader Boodai and his team at Oxygen, along with prep guru George Farah. The more Ramy steps on stage, the more shredded and dialed in he seems to get. It’s no wonder he swooped the title at this year’s Arnold Classic in Brazil; but would it be a repeat performance here in Madrid?

Fred Smalls – winner of this year’s Dallas Pro – loves to entertain the crowd. He got them up and out of their seats at last year’s Pro Show in Madrid and received the award of ‘Best Poser.’ This year, the 40-year-old Californian did not disappoint with his routine or with his physique.

Next up was Roelly Winklaar. Like Big Ramy, Winklaar has been seen doing most of his prep at Oxygen Gym here in Kuwait. Giving Smalls a run for his money in the performance department, Winklaar’s routine was impressive and so was his physique. The 38-year-old, who resides in Rotterdam, keeps getting better and better every time he steps on a stage.

Russian-born Alexander Fedorov made his ACE debut this year. His physique on stage seemed more new age, his torso appearing huge, unlike the classic Arnold build. While he needed more definition in his legs, the 37-year-old showcased an awesome back structure. Fedorov has been away from the circuit for the last 10 years, but he recently came out of retirement this year, coming in at 3rd place at the 2015 Orlando Pro.

Juan Morel wowed the crowd with his physique and in particular with his anterior delts. The New York native, who came in at 7th place at last year’s ACE Pro Show, seemed to have improved on his body. Having previously won three professional titles in his career – Europe Battle of Champions, Toronto Pro Supershow, and New York Pro – and being only 33 years of age, Morel was another crowd favourite.

Dexter Jackson was still in fine form from Olympia. Dubbed ‘The Blade,’ the 45-year-old showcased a physique envied by many. He had roundness and mass but was aesthetically shredded in all the right places with excellent muscle conditioning. Jackson came in 3rd at last year’s ACE Pro Show so it would be interesting to see how he placed at this year’s competition.

Next came Dennis Wolf; he was the 2014 ACE Pro Show winner and seemed determined to hold on to his title. Wolf’s choice of music for his routine was great and his posing proved why he’s a favourite to win at many shows. He also seemed more dialed in; leaner, more shredded and dryer than he looked at Olympia.

LIVE Show Review

the topsiX

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Alexander Lesukov also gave a good performance at the show. The 27-year-old Russian from St. Petersburg had awesome quad development, although in terms of comp prep, he could have been a bit drier.

Michael Kefalianos, the Greek contestant who represents Australia, has competed in every edition of the Arnold Classic since his 2011 showcase. While Kefalianos’ upper body seemed to dominate his physique, it looked as though his legs needed more presence, especially his hamstring development. Nonetheless, it would be interesting to see how he would place here, as this 45-year-old was in the top 10 line up at last year’s show.

Victor Martinez brought a great package to stage. The 42-year-old, who won the ACE Pro show in 2011, displayed a great lat spread and a balanced physique on stage.

Shawn Rhoden was another crowd favourite at the ACE tourney. Dubbed the ‘Flexatron,’ Rhoden brought a complete classic package to stage; great delt development, wide back, small waist and developed legs that were well dialed in. Would he be able to swipe the crown from Wolf and win the ACE like he did in 2012?

Zack Khan made his European stage debut this year at ACE. He is much revered in Great Britain for his frame, but over here, Khan seemed not to have made much of a positive impact with his physique and routine. While he had a good amount of mass, he seemed to be heavily retaining water. His choreography too seemed to be lacking.

The only Spanish athlete to be competing at the Pro Show, Carlos Asensio had the crowd going when he stepped on stage. Playful, and showcasing his Spanish heritage in his Flamenco inspired routine, Asensio had good balance and was dialed in.

Steve Kuclo brought a great package to stage. With good legs and shoulder development, the 30-year-old Texan native also showcased great symmetry. Kuclo also had a good grounding, having won the Arnold last year in Brazil.

Last but not least was William Bonac, looking more stage ready this year. The 33-year-old, who has two pro titles already under his belt – 2014 Russian Pro and 2014 Golden State Pro – showcased great size and definition, plus he seemed bigger than last year.

1. Dexter Jackson2. Shawn Rhoden3. Dennis Wolf4. Mamdouh Elssbiay5. Roelly Winklaar6. William Bonac

LIVEShow Review

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In the end, it was Dexter Jackson that took home the gong. With

five Arnold Classic USA titles, an Arnold Classic Australia, an Arnold Classic Europe and 23 victories in the paid professional ranks, he’s surpassed Vince Taylor and is just two record wins short of breaking Ronnie Coleman’s record!

aND the WiNNer is…

LIVE Show Review

araB athletes take GolD aND silver MeDals

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AMMAR SHLASH ABDULLAH AL ALLAQ

27-year-old Ammar Shlash from Qatar

took first place in the Men’s Physique under 172cm category and bronze overall. Shlash, who is a nutritionist, has been competing for over a year, trains regularly at Qgym and is sponsored byScitec Nutrition.

Follow Shlash on Instagram @ammar_shlash

Abdullah Al Allaq, 30, also from Qatar, took

home the silver medal in the Men’s Classic Bodybuilding division up to 180cm. The personal trainer, who trains at Qgym, is sponsored by Supplement House.

Check out Abdullah’s Instagram @3bdulla44

LIVEShow Review

DISTRIBUTED EXCLUSIVELY BY:

#GAMECHANGERENERGY. STRENGTH. ENDURANCE.

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STYLESTAY WARM BUT KEEP YOUR COOL

STYLEEVOLUTION

RUNWAY ONTHE ROAD

The 15 most stylish tech on wheels (plus one that hovers!)

From boyband to best-dressed: it’s Justin Timberlake

88 90 93

hought cardigans equalled grandfather fashion? Think again. From Beckham to Gosling,

Jay-Z to Pharrell, they all love a cardie – and remain super cool (and cosy). Even in Kuwait’s climate, a cardigan is essential for chilly air-conditioned malls and movie theatres, plus it is the ultimate travel accessory to keep looking fresh and feeling warm in airports and on long flights. This month we bring you the top five styles of designer male cardigan, with tips on which to choose for any occasion or event. You’ll soon be moving your sweaters and jackets to the back of the closet, trust us.

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perFect kNit

WONDERS OFTHE WOOL

Fashion towarm up your wardrobe

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More relaxed than a jacket, but more stylish than a jumper, Kate Marshall has five cardigans to refresh your rails. Whether you’re dressing up for an occasion or for a casual afternoon, there’s one for every outfit

Best seated in the smart-casual field with all the buttons done

up and in rich, earthy tones such as aubergine, navy blue, green and black. Ideal for the cinema, as it is cosy and comfortable for the icy air-con but very fashionable too. Not the best option for work; save this one for the weekend. A Firetrap chunky cardigan knit is the way to go – team with jeans, a plain t-shirt and some high tops for the ultimate in dressed-down fashion.

THE HEAVYWEIGHT

GUYSCABLE

STYLE Fashion Five

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Stylish, and sophisticated, the lightweight is an autumn wardrobe must-have. If you’ve going

for a formal look, opt for a bold colour and wear under a jacket for a fun pop of colour. For work, try charcoal or black. For a more preppy effect, consider one with a pastel coloured pipe lining and mix with chinos or tailored shorts. But for the best look, pick a fine material without creases, in a pale tone, just like the Levi's grey marl V Neck cardigan. Make sure it fits your form perfectly to show off all your hard work at the gym.

Historically, the ‘cardigan’ was inspired from the wool waistcoats worn in the Crimean War (1854).

And even now, the sleeveless is still popular. Changing times mean that fastenings are optional now and the tank-top sweater is just as popular - and stylish - as its button-up counterpart. Opt for bold colours or even a pattern if you're feeling adventurous, and wear with a contrasting polo neck shirt, or a dress shirt for a smarter look. The Aquascutum vintage diamond check sleeveless jumper works wonders with jeans and traditional brogues.

First, establish what length you prefer – hip, knee or ankle. Your height and body shape factors into

this. Avoid going too loose, otherwise it will engulf you; remember that the shoulder seam should stop at the end of the shoulder. Look out for a cardigan that tapers at the waist and widens over the hips, as this exaggerates the shoulder and chest area. A longer length cardigan works well with jeans and boots and a deep v-neck t-shirt. For the ultimate long-length cardigan, check out the ‘coatigans’ at All Saints.

Make it modern with a hood. This zip-up offers movement and versatility, so it’s good when you’re

on the go and ideal to throw on after a gym session. It’s also perfect for a lazy afternoon at home with jeans or tracksuit bottoms and flip-flops. Style it up with distressed jeans and Timberland boots. Choose a light weight t-shirt to wear underneath – or maybe not, if you’ve been working on your chest!

STYLEFashion Five

THE HOODED ZIP-UP THE LONG-LENGTH

THE LIGHTWEIGHT

THE SLEEVELESS

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Whether you prefer four wheels, two wheels or even no wheels (hoverboard, anyone?) make sure your transport and accompanying accessories are the best that money can buy. Time to make some room in your garage…

BUGATTI VEYRON SUPER SPORT WITH ‘UNFINISHED’ FINISH www.bugatti.com

LAMBORGHINI AVENTADOR BY GULPEN www.guelpen.com

SIDEWINDER BY GRAY DESIGNS www.graydesign.se

THE GOLDEN SKATEBOARD www.shutnyc.com

THE WORLD’S BEST CAR FINISH – IF JUDGED BY PRICE – IS ACTUALLY UNFINISHED! THE BUGATTI VEYRON SUPER SPORT COSTS $2.2 MILLION, BUT TO BUY ONE WITH AN UNPAINTED CARBON FIBRE FINISH WILL COST YOU $2.5 MILLION. THAT’S $300,000 PAID ESSENTIALLY TO NOT HAVE PAINT ON YOUR CAR.

Believe it or not, there’s a radio controlled model car out there that costs more than most actual vehicles. Model maker Gülpen’s replica of a Lamborghini Aventador includes over $3m (905,100KWD) in precious stones and metals, and is expected to sell for over $4m (1,206,800KWD).

The Sidewinder, from Swedish firm Gray Designs, costs a nose-bleeding $246,000 (74,220KWD), and is built for sand dune racing. The interior features OLED screens, and the vehicle can hit speeds of up to 150 km/hr on the sand. Beats a camel any day.

It may not be the best in performance terms, but who cares when it’s gold-plated? More of a decorative piece than something you’d do a 360 on, The Golden Skateboard by New York skater shop SHUT costs a mean $15,000 (4,525KWD). This would look great on the wall for any nostalgic skater boy.

FOUR WHEELS

STYLE ON THE

ROADSTYLE Gear & Gadgets

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ONE OF THE TOP AUDIO SYSTEMS EVER MADE FOR A CAR IS THE ULTIMA FROM FOCAL, COMING IN AT $20,000 (6,035KWD). WITH A BERYLLIUM DOME TWEETER, A 6.5IN (16.5CM) WOOFER AND AN 8IN (20CM) SUBWOOFER, THIS SIX-DRIVER SYSTEM TAKES SOME BEATING. IT DOESN’T COME WITH AMPLIFIERS THOUGH, SO ADD SOME TO YOUR SHOPPING LIST.

ULTIMA BY FOCAL www.focal.com

NISSAN VISION 2015 www.nissan-global.com

MINI AUGMENTED VISION GLASSES BY BMW watch this space

PORSCHE DRIVING SUNGLASSES www.porsche-design.com

GARIA EDITION SOLEIL DE MINUIT GOLF CAR www.garia.com

AEROMOBIL still pie in the sky

Surely the most ambitious car security system to date, Nissan’s Vision 2015 aims to save a car owner from himself. Vision can detect tiredness and issue awakening voice commands as well as tightening your seat belt to perk you up if you start to drop off.

BMW’s prototype is still in development, but the MINI augmented vision glasses concept was unveiled earlier this year and looks out of this world. Using cameras placed on the outside of the car, they confer X-ray power to a driver, enabling them to see through the body of the car!

You could do a lot worse when it comes to driving glasses than pick up a pair from Porsche’s stylish range. With shades priced around a reasonable $200 (60KWD), these lenses won’t disappoint, with clean lines and glare reduction as standard.

The Garia Edition Soleil de Minuit is such an impressive golf cart that it is actually not called a cart but a golf car. Produced alongside Porsches and Volvos, this vehicle has a gearbox from the Ducati Motorcycle Company, and a carbon fibre roof. All for just $52,000 (15,690KWD).

The best, and one of the only flying cars in development is the Aeromobil, and while not released yet it is expected to cost somewhere in the hundreds of thousands to purchase. This two-seat vehicle will be roadworthy on a normal driving license, and have a top speed of 160 km/hr on the road and 200km/hr in the air.

DRIVING ACCESSORIES

STYLEGear & Gadgets

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ECOSSE SPIRIT ES1 www.ecossemoto.com

If two-wheeled vehicles are more up your street then forget your Harley Davidson and Triumph models; to stand out from the crowd you need an Ecosse. The frameless Spirit ES1 model looks like it’s straight out of the future with 200.00hp, torsion bar springs, F1 spec dampers and a top speed of 370km/h. If you have a spare $3,600,000, this is the bike to buy.

TWO WHEELS

NO WHEELS!

ARAI HELMET CORSAIR V RC SOLID www.araiamericas.com

HENDO HOVERBOARD www.kickstarter.com

VESPA 946 EMPORIO ARMANI www.vespa.com

HCI FITNESS MONARK 839 E www.hcifitness.com

Safety comes first, of course, but for many, style is a very close second. For these individuals it doesn’t get much better than the Arai Helmet Corsair V RC Solid, a carbon fibre helmet with enhanced air inlets and side vent exhaust ports which will set the lucky owner back in the region of $4,000 (1,200KWD).

ARX PAX IN THE SILICON VALLEY HAS PRODUCED A GENUINE HONEST-TO-GOODNESS HOVERBOARD, KNOWN AS THE HENDO. A BIG KICKSTARTER CAMPAIGN IS UNDERWAY TO FUND IT, AND UPON RELEASE YOU CAN EXPECT THE HENDO TO COST YOU ABOUT $10,000 (3,015KWD). WORTH EVERY FIL.

SAY THE WORD ‘SCOOTER’ AND ‘VESPA’ IS SURELY THE NEXT WORD FROM YOUR MOUTH. KNOWN AS THE ULTIMATE STYLE ACCESSORY IN MANY CITIES ACROSS EUROPE, VESPA TOOK TRENDY TRANSPORT TO A WHOLE OTHER LEVEL THIS YEAR WITH THE UNVEILING OF THEIR LIMITED EDITION COLLABORATION WITH TOP ITALIAN FASHION HOUSE EMPORIO ARMANI. PRICES AROUND $15,370 (4,635KWD).

The HCI Fitness Monark 839 E is an absolutely top of the range exercise bike, and while it doesn’t come in cheap at around $13,000 (3,920KWD), it does provide a very thorough workout. The upright bike also comes equipped with a heart rate monitor via chest belt, and ear sensor.

STYLE Gear & Gadgets

imberlake’s part in 1990s boy band *NSYNC

paved the way for a fashion-challenging hair style – an abundance of curls resembling more of a gelled mop than anything else. Fast-forward to his solo career and he waved ‘Bye Bye Bye’ to the PVC suits and skinny t-shirts and entered a pop-meets-street style, encapsulated in the video, ‘Like I Love You’ in 2002. Let’s also not forget his appearance

with Britney Spears at the 2001 American Music Awards where they arrived in matching denim outfits.

As his music – and acting – evolved, so did his dress sense. Timberlake has altered his style considerably over the years, now favouring a more sophisticated and tailored closet. Since claiming the crown of GQ‘s ‘Most Stylish Man in America’ title in 2009, his All-American look is one

of the most anticipated at any red carpet event or awards show.

JT is most famed for his signature layered look that often comprises a shirt, waistcoat or jumper, mismatched trousers and jacket, and with a nod to his former self, the look is usually completed with a pair of white-soled sneakers. Even though he’s still hip-hop, he’s all grown up now.

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CELEBRITYCLOSET

NOVEMBER 2015 >>>

GET

TH

E LO

OK

DIESEL__________________www.diesel.com

SCOTCH & SODA______________________www.scotch-soda.com

NIKE______________________www.nike.com

JT has come a long way in the style stakes since his days as one of the Mickey Mouse Club members. He’s one of the A list’s kings of cool and is never far from a best-dressed list. How does he do it?

TIMBERLAKEJUSTIN

STYLELike Your Style

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COOLDOWN

TIME YOU ENJOY ‘WASTING’ IS NOT WASTED TIME

IS CHOCOLATE MILK BETTER THAN A PROTEIN SHAKE?

YOUR WORKOUT:OXYGEN GYM

YOUR WORKOUT:PLATINUM HEALTH CLUB

PLUSPEDAL POWER

CALL OF THE WILD

FAST TRACK FITNESS

Superbike stats plus how to get race-ready

Three must-haves for your cycling kit bag

Can we learn anything from our four-legged friends?

Celebrity training tips from Avengers’ Chris Evans

CAPTAIN AMERICA

96 99 100 106

98

102

104

No-rush hour

ometimes it seems as though every other driver in Kuwait has picked the

exact same moment as you to use the highway. Imagine if your car could sense your stress levels rising and deliver a relaxing massage to calm you down before you get to the office/mall/boardroom. Well the ‘Active Wellness’ seat aims to do just that. Showcased at this year’s Frankfurt Auto Show, the design by Faurecia uses technology from Ohio University’s Spine Research Institute and NASA to monitor the driver’s wellness during a car journey, then deliver a personalised hot or cold massage to either relax or re-energise. Planned for release in 2020, this is definitely one to watch out for.

S

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UPSADDLE Be it indoors or outside, life on two

wheels is a lot more enjoyable when you have the right accessories. Here are three items that should definitely be in your kit bag – or should that be saddlebag?

Sleek and compact yet with a nice big screen, the CatEye

Strada Slim wireless computer lets you glance down and take in all your digital performance-related data with ease. You don’t need to waste time fiddling around with a multitude of buttons either, as the whole computer is one big button; pressing the unit down accesses all of the readouts, menus and modes you’ll need.

This neat little innovation enables you to transport any sized water bottle you like on your bicycle. In essence,

the Free Parable Design Gorilla Cage is nothing more than a cage-like holder with Velcro straps that clamps around your bottle of choice and slides onto two plastic cleats. Simple really, but it allows you to harness bottles as large as 1.5 litres without any fuss at all. Genius.

CARDIO ZONE:ON YOUR BIKE!

(PAGE 51)

CatEye Strada Slim Wireless Computer

Free Parable Design Gorilla Cage

All bike riders will agree that chafing is the biggest bane of

cycling. Without doubt, the discomfort that comes from being in the saddle for too long really is a special kind of pain! Thankfully, this non-greasy skin lubricant (which has been specially developed for cyclists to use with all chamois) immediately improves riding comfort and helps to soothe already chafed skin. Don’t leave home without it!

Chamois Butt’r

original

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WWW.CHAMOISBUTTR.COM

WWW.CATEYE.COM

WWW.FREEPARABLE.COM

COOL DOWN Kit Bag

Arraya Center - Sharq22997714

Olympia Mall- 1st Floor22268677

CAMPIONE

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PART X:

CHOCOLATE MILK IS NOT A GOOD SUBSTITUTE FOR A POST-WORKOUT PROTEIN SHAKEAt some time or another you will probably hear that drinking chocolate milk after training is the best option when you don’t have any protein to hand. But is it too good to be true?

If you haven’t heard this yet, then this is the general theory… Milk

contains a decent amount of protein as well as some natural sugars. If you add some chocolate and more sugar (the basic prerequisites of a chocolate milkshake) then you immediately get a moderate protein/high sugar post-workout drink.

But can a sugar-heavy drink really be a good alternative to a protein shake?

There is a window of time immediately after exercise

(normally about 30-45 minutes) when something called ‘heightened insulin sensitivity’ occurs. Essentially, this is a period when your body wants and needs sugar to refill its depleted stores. A dose of protein is a good ‘kicker’ here so – in theory – a serving of chocolate milk is an effective way to get the recovery process started.

But the fact is, while chocolate milk can be seen as being somewhat

effective at aiding recovery, it cannot be regarded as a ‘good’ alternative to protein. Any benefits afforded are far outweighed by the potential health issues (dental cavities and type 2 diabetes among them) associated with the regular consumption of sugar-rich drinks.

So hit the stores before you hit the gym to avoid the sweet temptation and save the shakes for cheat day!

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COOL DOWN Fitness Fables

BODY LIKE:

CAPTAIN AMERICA

PULL-UPS 8 reps/4 sets

MILITARY PRESS

8 reps/4 sets

FLAT BARBELL PRESS

8 reps/4 sets

DUMBBELL CURLS

8 reps/4 setsNOTE ☛ WHILE THIS MAY LOOK STRAIGHTFORWARD ENOUGH ON PAPER, IT BECOMES MUCH TOUGHER WHEN YOU FOLLOW EVANS’ EXAMPLE AND ALLOW NO MORE THAN 90 SECONDS’ REST BETWEEN EACH SET. SIR, YES SIR!

Chris Evans’ Super-Soldier Workout

LEG PRESS8 reps/4 sets

LEG EXTENSION8 reps/4 sets

LEG CURL8 reps/4 sets

SQUATS8 reps/4 sets

LUNGES8 reps/4 sets

CALF RAISES8 reps/4 sets

BARBELL CURLS

8 reps/4 sets

PREACHER CURLS

8 reps/4 sets

SKULL CRUSHERS

8 reps/4 sets

HAMMER CURLS

8 reps/4 sets

TRICEP PUSHDOWNS8 reps/4 sets

INCLINE BARBELL PRESS

8 reps/4 sets

FLAT DUMBBELL PRESS

8 reps/4 sets

DECLINE DUMBBELL PRESS

8 reps/4 sets

INCLINE DUMBELL FLYES

8 reps/4 sets

PEC DECK

8 reps/4 sets

PULL-OVERS

8 reps/4 sets

DUMBBELL PRESS

8 reps/4 sets

LATERAL RAISES

8 reps/4 sets

BARBELL SHRUGS

8 reps/4 sets

SEATED LATERAL RAISES

8 reps/4 sets

SEATED BARBELL PRESS

8 reps/4 sets

DEADLIFTS8 reps/4 sets

SEATED ROWS

8 reps/4 sets

STRAIGHT LEG DEADLIFTS

8 reps/4 sets

PULL-DOWNS

8 reps/4 sets

BENT-OVER ROWS

8 reps/4 sets

LATERAL FLYES

8 reps/4 sets

Celebrity Fitness

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hris Evans brings it to the big screen

every single time he dons the famous red, white and blue of Uncle Sam’s most patriotic Avenger. On top of his character’s all-American good looks, 1940s charm and war-hero bravery, in real life Evans busts his gut at the gym before every Captain America or Avengers movie, ensuring he’s ready to save the world and lookingin fine form on the silver screen.

c

DAY

1

REST ON DAYS 6 AND 7

DAY

2DA

Y 3

DAY

4DA

Y 5

If you’re gonna make a star-spangled jumpsuit work then you need at least 90kg of rock-solid muscle. Meet the all-American super-soldier…

COOL DOWNMovie Star Secrets

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SUPER SPEEDYThe fastest superbike ever was a 2010 Ducati Desmosedici RR, which achieved a speed of 199mph (320kph).

HASTY HONDAThe fastest speed achieved on a MotoGP bike was 217mph (349kph) on a 2009 Repsol Honda 800cc bike.

CUSTOM-MADEFormed in 1988, the Superbike World Championship features road-legal motorbikes, modified for racing.

LOOPY LAGUNAThe Laguna Seca, USA, is one of the most dangerous tracks, with the corkscrew section seeing riders travel at 100mph (160kph) into a blind crest, before descending 180ft (54m) in the next turn.

MEGA MOTOThe Road Racing World Championship is split into three categories, with the fastest featuring purpose-built MotoGP bikes.

FAST ‘FOGGY’The most successful World Superbikes rider is Carl Fogarty, who has won the championship a record four times with 59 race wins.

AGAINST ALL ODDSIn 1995, racing at the Sugo circuit, Fogarty crashed heavily in race 1, yet still went on to win the next day. Afterwards he discovered he had broken bones in both his hands and feet.

OVER 600 KPH However, both bikes pale in comparison to the Dodge Tomahawk, which has a speed of over 400mph (643kph). Costing $550,000 each, only ten were ever built.

Four wheels good, two wheels better? Arguably the most physically demanding of all motorsports, superbike racing is a truly global activity, with races in every continent. Here’s everything you need to know…

LIFE IN THE FASTLANE

COOL DOWN Body Works

When hurtling around a hairpin bend at 300kph, you need to make sure your body is tough enough to keep you on the bike! Strong arms and thighs plus a solid core are essential before you even get on that track…

To begin, stand with your feet shoulder-width apart, holding the barbell with both hands.

Now holding the weights just above your elbows, lift the barbell up with your hands until your arms are fully stretched.

Hold for a moment, before lowering the barbell back to the original position.

Repeat 30 times.

HANGING LEG RAISE BARBELL SHOULDER PRESS

YOUR UPPER BODY STRENGTH IS ALL-IMPORTANT WHEN CONTROLLING A MOTORBIKE, AND THERE IS NO BETTER EXERCISE THAN THE SHOULDER PRESS FOR BUILDING UP THE DELTOID MUSCLES.

AN ALL-ROUNDER, THIS IS AN IDEAL EXERCISE FOR CORE TRAINING. NOT ONLY WILL THIS INCREASE YOUR STRENGTH, BUT YOU’LL ALSO NOTICE A DIFFERENCE WITH YOUR FLEXIBILITY AND ENDURANCE AFTER MASTERING THIS ROUTINE.

To begin, hold on to an overhead bar with both hands, making sure you have a very firm grip.

Now pull your shoulders down and raise your body off the floor, before lifting your legs straight up in front of you.

Hold for a few seconds before lowering yourself back down again.

Repeat 10 times.

Begin with a shoulder-width stance, holding the barbell with an overhand grip.

Now raise the bar towards your chin, spreading your elbows apart as you do so.

Hold the barbell for a couple of seconds, before gently lowering it back down to thigh height.

Repeat 15 times.

UPRIGHT ROWS

ANOTHER GREAT EXERCISE FOR UPPER BODY STRENGTH; UPRIGHT ROWS WILL NOT ONLY TARGET YOUR DELTOIDS, BUT YOUR TRAPEZIUS AND RHOMBOIDS TOO.

Fast FitNess

COOL DOWNMuscle Mechanics

10111/2015

THARY AL MUSALAM

AGE: 23

At just 23 years old, Thary works out to stay healthy

and hopes to compete as a bodybuilder in the future.

Good luck Thary, we think you'll be great!

Instagram: @free_mic

ALI AL RUSHAID AGE: 42

Ali knows the importance of staying fit in his forties and comes to the gym to stay healthy.

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

10211/2015

MAHMOOD ABDULAZIZ

AGE: 33

Mahmood is 33 years old and regularly comes to

Platinum Health Club to keep fit. Good for you, Mahmood!

Instagram: @mahmoodabdulaziz

FAHAD AL KADERI AGE: 28

28-year-old Fahad's gym goals are to stay fit and healthy and it looks like he can pump serious iron too!Instagram: @fahadd88

BOGHOS SARKISIAN AGE: 38

Boghos is 38 years old and comes to the gym to stay fit.

Looking good, Boghos!

FAISAL AL HAMAMMI

AGE: 31

31-year-old Faisal keeps his fitness levels topped

up with regular trips to Platinum Health Club, and it

looks like it's working!

YOUR

WORKOUTYOUR

WORKOUT

COOL DOWNYour Workout

10311/2015

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

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

YOUR WORKOUT

YOUR WORKOUT

KHALID AL ENIZI AGE: 25

25-year-old Khalid works out regularly at Oxygen

for the health benefits. Instagram: @khalanze

MOHAMMED SALEH AGE: 22

Mohammed comes to the gym to maintain his health. At 22 years old, he's already looking great.

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

10411/2015

YOUR WORKOUT

YOUR WORKOUT

MOHAMMED SALEH AGE: 22

MISHAL AL BAQER

AGE: 34

Working out is 34-year-old Mishal's favourite

hobby and his gym time is clearly paying off.

Instagram: @xmishal

IBRAHIM AL HOUTI AGE: 24

Ibrahim is 24 years old and is working towards

his IFBB pro card. It looks like he'll be getting

it soon! Instagram: @fitcyborg

MESHARI AL FARESI AGE: 31

31-year-old Meshari works out to get in shape. You're doing good, Meshari! Instagram: @ilmeeesh

ADEL JASSIM AGE: 20

At just 20 years old, Adel already knows the importance of regular gym sessions and comes to Oxygen to stay fit. Instagram: @albuijan

COOL DOWNYour Workout

10511/2015

LET’S GET WILD

COMING UP...

12/15 The PFM 2015 Style Awards, luxurious luggage, fashionable fragrance + gorgeous gadgets

The importance of core strength plus 'The Knee Plank Fitness Test'

The amazing health benefits of fish oils and we review four of the best in Ktown stores

Reports from the Hilton Run, Flying Start Triathlon and The Battle Of The East

STYLESPECIAL

THE CORECHALLENGE

AWESOME OMEGA-3SUPPLEMENTS

KUWAIT SPORTSHOWDOWN

Results from every division plus meet the

overall winner!

Get fit and have lots of fun while you’re doing it. Simply roll

and watch your abs transform and enhance overall agility. As it’s made from durable vinyl, it’s perfect for the garden, patio or wooden floors. It even floats on water, so consider it a ‘must have’ on beach trips.

HUMAN HAMSTER WHEEL

Perfect for boxers and those wishing to tighten up, you

can burn 1,200 calories in an hour! With no space required, and no trip-ups, bruises or potentially grazed knees, it couldn’t be easier. JumpSnap allows you to exercise without a rope or allocated space. Simply jump to get fit with the handles provided and let your user profile display your jump time, calorie counter and jump counter as you go.

LEAP FROG FITNESS

MONKEY BUSINESS

Trapfit sounds intriguing, and it’s guaranteed to offer

a very fun way to get fit. Dangle like a monkey on a series of trapezes to build back muscles and develop agility ability that will make you the envy of the town. Give it a go for long enough and you might find yourself auditioning for a Cirque du Soleil position.

Often we are told to keep our training and nutrition simple and get closer to nature. But could these fitness tips based

on animal behaviour really be the answer?

PLATINUM SPORTS

FESTIVAL

10611/2015

COOL DOWN Virtual Insanity

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perfect fit magazine - november 2015

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