perfect fit magazine - october 2015

STRENGTH WITHIN, PRIDE THROUGHOUT

Lose weight and gain muscle

Soccer star style secrets

MATTHEW McCONAUGHEY

FITNESS FABLES

DAVID BECKHAM

And his bodyweight program

BUENDIA IN KTOWNThe physique champ returns

MR. OLYMPIA 2015: THE WINNERS AT LAS VEGAS

ISSUE 9 • OCTOBER 2015 www.perfectfitmagazine.com instagram account: @pfmag

BE THE

BEST THE US MARINE FITNESS DRILL

SUPPLEMENTS THAT WORK IN YOUR SLEEP

LEG DAYSTEP-BY-STEP

TRAINING PLAN

FIREFIGHTERS COMBAT CHALLENGE

Introducing Perfect Fit’s brand new columnist

ESSA OBAIDOLYMPIA PREP WORKOUT

PHIL HEATHLIFE, CAREER AND THE DRIVE TO WIN

FITNESS LAB ADIs nowOpen

A HIGH CLASS GYMAL TIJARIA COMPLEX, KUWAIT SHARQ

@fitnesslabkw

Initial Assesment Personalised WorkoutsNutritions Plans

FITNESS LAB ADIs nowOpen

A HIGH CLASS GYM

AL TIJARIA COMPLEX, KUWAIT SHARQ

@fitnesslabkw

Initial Assesment Personalised WorkoutsNutritions Plans

Official Outfitter

400 premium products under one roof At

Oxygen Nutritionyou will find only the best, most popularand highest ranked supplements in the world

›› 08PICTURE PERFECTFlying high In Toronto

›› 10 EDITOR’S LETTERInspiration from the world's best

›› 12NEWS ROUND UPSporting headlines from across the Middle East

›› 14OLYMPIA PREP AT OXYGEN GYM Ramy, Obaid, Winklaar and Ahmad

›› 15INTRODUCING VICTORY GYM 20 years of fitness expertise in Jabriya

WARM UP

TRAIN

›› 16NEWS FROM FITNESS LAB Membership perks and meet the trainers

›› 17 PLATINUM SPORTS FESTIVAL 2015Urgent update and CrossFit details

›› 18PRO-VISION COLUMNPreview of October's Triathlon and Battle Of The East events

›› 19HEALTH HOUSE VIPSBuendia and Rambod in Ktown

›› 20VITARGO COLUMNThe science of nutrition

›› 21WEIGHT LOSS NEWSThe true virtues of a vegan diet

28 OLYMPIA PREP

›› 25KIT TO LIFTThree weightlifting must-haves

›› 26PHYSIO LOCKERAvoid every lifter's worst nightmare with these wrist strengthening moves

›› 27INCREDIWEAR REVIEWHead to toe protection with these innovative bandage solutions

›› 28IFBB PRO ESSA OBAIDPrepping for Mr. Olympia 2015 with the Dubai-born pro bodybuilder

›› 3312-WEEK WORKOUT: LEGSMake leg day your favourite

›› 40US MARINE CORPS TRAININGAre you up for your most brutal challenge yet? SIR YES SIR!

›› 46 SOMETHING DIFFERENTKick-start a new regime with a Kettlebell

›› 51BLAST FROM THE PASTFive of the toughest moves from the ‘Golden Age’

WARM UP This Month

OCTOBER 2015 ISSUE 09CONTENTS

610/2015

21 SHOULD YOU GO GREEN?

FUEL

›› 56BATTLE OF THE BEEFSwitch your steak for tuna

›› 57SUPERFOOD OF THE MONTH: Plus Royal Jelly fruit juice recipe that's fit for a king!

›› 58SALTThe poison powder on every table

›› 60DR. ABDULLAH AL MUTAWAExclusive profile of Oct cover star

›› 66OVERNIGHT SENSATIONSupplement as you sleep with casein

›› 68CHECK OUT THIS CASEINThe best products from Oxygen and Health House

›› 71CHEAT DAYSweet surrender at The Chocolate Bar

›› 98ALL AMERICANEverything about NFL

›› 99OFF-FIELD FITNESS Get match-ready with these moves

›› 100TEXAN TRAININGHow Interstellar's MatthewMcConaughey stays fit in his 40s

›› 101FITNESS FABLES IXCan you lose weight and bulk up?

›› 102YOUR WORKOUT: PLATINUMSpotted in Platinum this month

›› 104YOUR WORKOUT: OXYGENReal-life gym members and goals

›› 106VIRTUAL INSANITYOur weird and wonderful web

COOL DOWN

STYLE

60 MEET THE DOCTOR: ABDULLAH AL MUTAWA

STYLE

›› 9ODINNER IS SERVEDMost stylish and exclusive restaurants

›› 93DADDY COOLFashion tips from famous footballer

›› 95THE WORLD’S GREATEST GADGETSNever settle for second best when it comes to your technology

›› 74 HOT OFF THE PRESS! Interview with Kuwait’s firefighting champions

›› 78OLYMPIA REPORTBodybuilding’s most prestigious event

›› 82MR. OLYMPIA 2015Phil 'The Gift' Heath

LIVE

86 PHIL HEATH

99 NFL SECRETS

WARM UPThis Month

OCTOBER 2015 ISSUE 09

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21 SHOULD YOU GO GREEN?

ZIP IT

t 220m long and 40m high, the 30km/h ‘Capital Power Zipline’ between City Hall and Queen Street in Toronto is the highest urban zip line in North

America. For just $20 (6KWD) and a signed waiver, any member of the public can hook himself to the wire and travel from the top of one 13-storey building to another in just 20 seconds. This exhilarating cityscape joy ride was installed above Sir Winston Churchill Square to mark the 100th annual ‘Grey Cup’ Festival as part of the Canadian Football League Championship. If don’t think you could stomach the high-altitude journey, take a leaf out of Jimmy Jones’ book; he took the plunge at the age of 82. You’re never too old to have some fun!

a

Photo credit: Canadapanda / Shutterstock.com

809/2015

810/2015

WARM UP Extreme Sports

910/2015

WARM UPExtreme Sports

WARM UP Editor’s Letter

GO ANDGET IT!

5 THINGS

YOU MUST DO THIS

OCTOBER

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

CONTRIBUTORSAnthony L. Almada, Aidan Bricker,

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' Arfan Ahmed Sultan 'Photokina'

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

Catch up with all the latest sporting news from across the Middle East

Revisit the Golden Age with five classic bodybuilding moves

Rethink your seasoning with this shocking report on the dangers of salt

Make a reservation at one of the world's most stylish restaurants

Meet two Kuwaitis back from the FirefightersCombat Challenge, USA

COPYRIGHT © 2015

ALL RIGHT RESERVED

September was a busy month in the bodybuilding circuit. All eyes were focused on the Mr. Olympia

stage in Las Vegas, with the biggest players competing for the most prestigious prize of all − the Sandow trophy. Find the event highlights on page 78 complete with the results summary, then continue to the profile of the winner − Phil Heath − on page 82.

In Kuwait we watched the show with a special interest as several of the top contenders live and train right here in this city, in the gyms they share with many Perfect Fit readers. And that makes me think...

Essa Obaid, who ranked 10th this year, was born in Dubai; Roelly Winklaar (7th) comes from Curaçao; Big Ramy (5th) is Egyptian... Yet, they all chose to settle in Kuwait to prepare for Mr. Olympia. How is it possible that a tiny Middle Eastern country became the hub in which some of the biggest talents of the fitness industry grow and develop?

Perhaps it is due to the real passion for the sport many Kuwaitis share and the extraordinary support you demonstrate to these athletes. The fitness bug is contagious. Every month I look at your workout pictures in the magazine and on Instagram (@pfmag, #mypfmag) and I see future champions in the making. Let the 2015 Mr. Olympia final be your inspiration for training in October and beyond.

Remember that even the most accomplished bodybuilders out there were once regular people with a passion for fitness and the will to succeed.

Happy training and stay tuned for more pro coverage with Arnold Classic Europe. It will be reviewed on www.perfectfitmagazine.com and in the November edition of the magazine.

KATARZYNA KHANNA EXECUTIVE EDITOR

12

51

74

90

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You don't have to be great to start, but you have to start to be great.“

1010/2015

#MAKEIT HAPPEN

Send an email to [email protected]

DON’T WAIT FOR IT

@perfectfitmagperfectfit.kuwait @pfmag

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

1210/2015

QATAR TO HOST KUWAIT’S SOCCER QUALIFIERS

The Kuwait Football Association (KFA) has announced that the national team will be playing its Asian Cup 2019 and World Cup 2018 qualifiers in Qatar, after an agreement between the two football associations.

The decision will disappoint football fans of Kuwait, after it was also announced at the beginning of the month that the 2015 Gulf Cup of Nations, which was set to take place in Kuwait, has been delayed until next year.

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

More news AT www.perfecTfiTMAgAzine.coM

OCTOBER SPORTS NEWS

WARM UP Sports Update

1310/2015

DUBAI LAUNCHES ETISALAT FITNESS FEST

DUBAI’S CYCLE CHALLENGE COUNTDOWN BEGINS

The Etisalat Fitness Fest – a new health and fitness event available for all ages and abilities – will take place at Dubai Autodrome this November.

The first ‘Spinney’ of the Dubai 92 Cycle Challenge build-up started on September 4, with the main 92km event announced for December 11.

The event aims to “provide a step in the right direction in improving the health and well-being of the UAE population, in line with the Vision 2021 and the national agenda,” according to Saeed Hareb, the general secretary of Dubai Sports Council.

For more info, visit www.dubaifitnessfest.com.

A total of four events will take place before the main race at the end of the year including 36km and 45km rides at the Nad Al Sheba Cycle Track and 65km and 85km events at the Dubai Cycle Track. The event is now in its sixth year and it is expected to attract more than 2,500 competitors to take part.

To register, visit www.cyclechallenge.ae

Prince Ali of Jordan has made his second attempt to become FIFA president, saying: “ I ask you to support me in my campaign to bring hope, dignity, excellence and opportunity back to football, the greatest sport on Earth.”

The UAE side travelled to China for the opening leg of the Asian Sevens Series, with the primary aim of finishing in the top eight of Asia’s rugby rankings.

Gargash Enterprises donated 24 Mercedes-Benz cars to be raffled off at the Rashid Stadium, two at a time, for the remaining 12 Al Ahli home games of the season.

UAE-based karting racer Sean Babington represented the UAE at prestigious racetrack Le Mans in round three of the CIK-FIA International KZ2 Super Cup.

Nayef Eqab Abdullah Jaber took a gold medal and Shaker Ali Al Hassan took bronze for the UAE in the men’s singles at the seventh Arab Bowling Championship.

ALSO THIS MONTH:

IT’S BEEN A GREAT MONTH FOR… SPORTSWOMEN IN UAE

WARM UPSports Update

More than 1,000 female athletes are expected to participate in the Sheikha Hind Women’s Sports Tournament in Dubai.

Moza Al Marri, a board member of the Dubai Sports Council (DSC) said: “women are a cornerstone of our society and it is only right that we encourage their participation in sport.”

President of the UAE National Olympic Committee (UAE NOC), Sheikh Ahmad Bin Mohammad Bin Rashid Al Maktoum, has announced his support for women’s sports to excel in the UAE.

Sheikh Ahmad continued to praise the overall growth and progress of women’s achievements in sport, saying: “we are committed to women in sports. We have UAE women who have risen to the highest ranks on the international stage, and they are the true ambassadors for our country.”

OXYGENUPDATE

OCTOBER 2015 >>>

BIG RAMY

ROELLY WINKLAAR

ESSA OBAID

AHMAD AHMAD

Fresh from his win at the Arnold Classic in Brazil, IFBB Pro Mamdouh Elssbiay – better known as Big Ramy – trained twice a day ready for the Men’s Open. The Kuwait-based Egyptian, who turned 31 on September 16, has gained one place each time he visits the Mr. Olympia stage, having come 8th in 2013 and 7th last year. So did he place 6th this year? He actually went one better and made it into the top five!

@big_ramy

@roellywinklaar

@essaobaid_

ifbbpro_ahmad

Essa Obaid, who is from Dubai, last competed in the China Pro in 2014, taking home first place. He also trained twice a day at Oxygen getting ready for the Las Vegas shows, where he also competed in the Men’s Open division. Turning 36 on September 27th, a good ranking would surely be the best birthday present ever and Essa did us proud taking 10th place, an amazing six places higher than in 2013.

Ahmad Ahmad travelled from his home in Sweden to train twice a day at Oxygen in prep for the Men’s 212 category at Olympia. An IFBB Pro since 2005, he took 8th place in a division with a total of 22 competitors. Another fantastic top ten ranking.

Dutch Roelly Winklaar, AKA The Beast, went all out with his three times a day training program and it worked! Having finished 12th last year, he jumped five places to an amazing 7th this time. The 38-year-old also recently took 6th at the Arnold Classic Australia. Well done Roelly!

It’s been a busy month at Oxygen with four IFBB Pros prepping for Olympia up to three times a day each. Have you spotted any?

OXYGEN@OLYMPIA PREP

WARM UP Oxygen News

Essa Obaid workout -on page

Perfect Fit’s official Mr. Olympia review starts on page

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10th

8th

5th

7th

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10/2015

FOLLOW OXYGEN GYM @O2_GYM

20 YEARS EXPERIENCE

Victory International Fitness Co. is located in Jabriya, Block 1-A, Street 105, Bahman Building 43.

Operating hours are Saturday to Thursdays from 6am to 1am. Friday opening times are 2pm to 10pm.

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

If you want to get fit with experienced and knowledgeable personal trainers and become a winner at every workout, why not check out Victory Gym?

VICTORY GYM UPDATE

OCTOBER 2015 >>>

stablished in 1994, Victory International Fitness Company remains one of the most iconic fitness gyms in Kuwait.

With a diverse and loyal fan base, Victory Gym provides a fully kitted out facility that helps clients reach their fitness goals. Whether you want to dabble in bodybuilding, functional training, strength and conditioning or even athletic performance, the personal trainers are more than capable of helping you get there.

e

Wanting to challenge your

endurance levels or try your hand at mixed martial arts or group fitness? Victory’s experienced team will

put you through your paces. In your personal training sessions, your skilled trainer will explore your lifestyle habits, nutrition and sleep patterns as

well as your body composition to give you the most accurate program to help you reach your fitness goals and subsequently livea healthier lifestyle.

CHALLENGE YOUR BODY

VICTORYV for

IF YOU’RE INTERESTED IN

CROSSFIT, BE SURE TO CHECK OUT VICTORY

GYM’S CROSSFIT DIVISION, COMPACT

CROSSFIT IN AL MANSOURIYA.

1510/2015

WARM UPVictory Gym News

WARM UP Fitness Lab News

FITNESS LAB UPDATE

OCTOBER 2015 >>>

Perhaps the best advertisement for Fitness Lab is the achievements of their own trainers:

TOP TRAINERS

LOOK OUT FOR FITNESS LAB

COMPETITIONS DUE TO BEGIN

APRIL 2016

ONE STOP SHOP

Fitness Lab is located in Sharq, on the basement floor of Block 1 Al Tijaria Mall, Alsoor Street.

Operating hours are seven days a week, from 5am to midnight.

For more information contact them on 66099090 or 22968240, or follow them on Instagram @fitnesslabkw.

For a full fitness facility with the best machines and trainers all under one roof, get down to Fitness Lab at Al Tijaria Mall, Sharq

Fitness Lab, Sharq is more than just a place to pump iron. With a multitude of modern machinery, an elite team of trainers, a vast collection of classes and even their own nutritionists, you will want for nothing when you sign up. Not only that, but you could find

yourself training alongside the likes of Oxygen champion Ahmad Al Saffar and Meshari Al Saeed! Fitness Lab can guide you through every step of your health targets, whatever your gym goals or your current level of capability may be. Check this out…

MEM

BERS

HIP

PER

KSWHEN YOU JOIN FITNESS LAB YOU

WILL GET THE FULL USE OF ALL THE BEST IN GYM EQUIPMENT AND FACILITIES, PERSONAL TRAINING AT VERY LOW RATES, FREE KICKBOXING AND FUNCTIONAL TRAINING, FREE VALET PARKING AT EVERY VISIT, PLUS YOU WILL ALSO RECEIVE THE OPPORTUNITY TO SIT DOWN WITH A PROFESSIONAL NUTRITIONIST TO DISCUSS YOUR DIET, FOOD AND SUPPLEMENT PLAN AND AN ADDITIONAL TWO FOLLOW UP APPOINTMENTS TO REVIEW YOUR PROGRESS.

focus onfitness

BADER AL OJAIRI

Florida Champion in PowerLifting

KHALID ABDEL WAHID

Arab champion in KickBoxing

AHMAD AL SAFFAR

Oxygen Show (1st), Platinum Beach Body (3rd), Grand Prix (3rd)

1610/2015

PLATINUM UPDATE

OCTOBER 2015 >>>

LET THE GAMES

BeginThis year’s eagerly anticipated Platinum Sports Festival at Sharq has been postponed for one week, but here’s three reasons why it’s still worth the wait:Originally set to start on October 22, this year’s Platinum Sports Festival has been postponed so as not to clash with the first ten days of Muharram. One thing is for sure, for both competitors and spectators alike, this year’s event will be more than worth the wait, with contests across three very distinct disciplines and cash prizes galore.

REASON 1: CROSSFIT CHAMPIONSHIP OCTOBER 29

Open to teams of five players across five events of rowing, 80kg squats, 40kg

overhead presses, box jumps and chin ups; against the clock. Cash prizes of:

● $1,500 (450KWD) ● $1,000 (300KWD) ● $750 (225KWD)

REASON 2: STRONG TEAM CHAMPIONSHIP OCTOBER 30

COMPRISING BOTH TEAM AND INDIVIDUAL EVENTS THAT INCLUDE JEEP-TOWING, MOVING SAND BAGS, BENCH PRESSING, WEIGHTLIFTING AND ROLLING TRUCK TYRES, THIS EVENT IS FOR TEAMS OF PLAYERS UP TO FIVE MEMBERS. PRIZES INCLUDE THREE REWARDS OF:

● $1,500 (450KWD) ● $1,000 (300KWD) ● $750 (225KWD)

Spanning three height categories of 172cm and under, 180cm and under, and over 180cm, the Beachbody Physique Championship begins with private judging in the morning, before the public finals in the evening. Entrants must register in the height categories on October 30 to be in with a shot at one of the five cash prizes of:

● $5,000 (1500KWD)● $4,000 (1200KWD) ● $3,000 (900KWD)● $2,000 (600KWD) ● $1,000 (300KWD)

REASON 3: PLATINUM BEACHBODY PHYSIQUE OPEN CHAMPIONSHIP OCTOBER 31

Platinum Sports Festival 2015 will take place on October 29-30-31 at Platinum Health Club, Sharq.

Pre-judging and weigh in phases will take place at both Kaifan and Sharq branches.

Membership forms available from Sharq, Kaifan, Masselah and Mahboula.For more information call:22922555.

1710/2015

WARM UPPlatinum News

WARM UP Pro-Vision News

PRO-VISIONUPDATE

OCTOBER 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

one VisionEstablished in 2007, Pro-Vision is the leading specialist in the management and consultancy of sports events in Kuwait, with a yearly calendar of over 15 different sporting events. Here’s how you can get involved…

Pro-Vision’s main goal is to raise awareness of sport practice and create exciting sport events with international standards right here in Kuwait. Each year they get closer to their goal of promoting an active lifestyle in the country, growing from 272 participants in 2007 to more than 10,000 participants last year. Pro-Vision allows every individual to participate in different types of sports across all abilities without having to travel overseas for the privilege.

PRO-VISION EVENTS INCLUDE:

GET READY FOR PRO-VISION’S TWO BIG EVENTS THIS MONTH

● marathons● triathlons ● CrossFit● action sports ● adventure races● motor sports

● The most recognised and respected event of its kind in the Middle East and Asia

● Created in 2013 by CPCF, the leading local brand name in the Asian CrossFit industry

● Takes place October 30-31

● Annual Kuwait triathlon event● Established in 2010

WWW.CPCFBATTLE.COM

WWW.THEFLYINGSTART.COM

FLYING START TRIATHLON

FIND OUT MORE: WWW.PRO-VISION.COM

3RD ANNUAL BATTLE OF THE EAST

1810/2015

HEALTH HOUSE UPDATE

OCTOBER 2015 >>>

ver wondered what it’s like to compete on the Olympia stage? Curious to know

how IFBB Pro athletes like Phil Heath, Jay Cutler and Kevin English prep for a competition? Do you want to know if supplements really work?

Look no further! Jeremy Buendia and Hany Rambod will arrive on October 27th and will be at all four Health House branches (Sharq, Kaifan, Sabah Al Salem, and Al Reqae) as well Platinum Gym Beach Competition on the 29th.

MANY WILL RECOGNISE 25-YEAR-OLD BUENDIA FROM THE OLYMPIA AMATEUR CONTEST IN MANSOURIYA THIS MAY. THE SAN JOSE PHYSIQUE COMPETITOR WHO WAS “BORN IN THE WEIGHT ROOM” AND HAS TRAINED WITH HIS FATHER SINCE HE WAS CHILD, WON FIRST PLACE AT THE MR. OLYMPIA PHYSIQUE 2014 HAVING BEEN PRO FOR LESS THAN A YEAR. THIS YEAR HE REPEATED THE SUCCESS. FIND OUT MORE ON PAGE 78.

For more information check out @health_house_nutrition or call 97987719.

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Y BU

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HANY RAMBODRambod will conduct two seminars while in Kuwait; one about posing and contest prep requirements and the second will be focusing on FST-7 workouts and the use of supplementation. California-based Rambod has been bodybuilding since he was a teenager and – with no less than 13 Olympia titles accredited to his coaching prowess – is known as ‘The Pro Creator.’ Rambod has a degree in biology from the University of California, has trained countless bodybuilders, physique competitors and Olympic athletes, and is founder of Evogen supplements. This guy knows his stuff!

Health House Nutrition is bringing contest-prep guru Hany Rambod and the second time Mr. Olympia physique winner Jeremy Buendia to our Kuwait shores this month

BUENDIA BACK IN Ktown

WARM UPHealth House News

1910/2015

utrition can make a difference,

but the most important variable is training, enough calories (carbs, protein and fat), water, and rest. After that, specific diet and supplement regimens can offer a modest enhancement.

If nutrition had such a huge role in performance then we would not expect to see dramatic improvements in a person’s physique, strength, or endurance after they had begun a training regimen for the first time. Have you ever seen or known anyone that has transformed his performance or physique after just a few months of training for the first time? It happens all the time.

Think of the person who begins to run for the first time. The first week they can hardly run more than 3-5km without feeling exhausted. Talk to them three weeks later and they can cover 5km in half the time. And no change in diet.

One recent study took untrained young males and had them resistance train for twelve weeks. Half of them took 30g of protein (from whey isolate) every day. The other group received a hamburger and fries meal every day, delivering 41g of protein, 51g of fat, and 182g of carbohydrates. After twelve weeks the muscle, fat and strength changes did not differ between the groups.

n

Many of us will have heard answers ranging from 40 percent up to 90 percent, the higher range especially in the physique/bodybuilding world; now it's time to set the record straight

What percentage does nutrition contribute to being a Winning

ABO

UT

THE

AU

THO

R Anthony L. Almada – founder and CEO of Vitargo Global Sciences, LLC – began working in the nutrition industry in 1975. A UC Berkeley graduate, in 1992 he co-founded EAS, which pioneered creatine monohydrate. He is co-author of over 30 scientific journal articles and co-founder and fellow of the International Society of Sports Nutrition (ISSN).

COLUMN

Specific diet and supplement regimens can offer a modest enhancement to the training for beginners “

QUESTION:

THE EVIDENCE HOW ABOUT STRENGTH AND MUSCLE?

2010/2015

athlete?

WARM UP Expert Opinion

PHONE IT IN

Researchers at Tulane University, USA have found that apps that send you reminders about healthy eating can help you sustain weight loss over time. Start thinking of your mobile app as a motivational fitness buddy, and not just a digital nag!

Could slimming down mean stepping away from the steak and eggs and reaching for the veggies?

f you want to lose weight effectively, go vegan. At least that’s the verdict of a review

of diet trials published in the Journal of General Internal Medicine. The study found that individuals who followed a vegetarian diet lost significantly more weight than those on other types of diet, with subjects adhering to a vegan diet losing even more weight. The study’s author attributed the effect to the high fibre content of plant foods such as whole grains, fruits and vegetables that typically make up a diet devoid of animal products.

If you’re a bodybuilder considering reducing or eliminating your intake of animal protein (dairy, eggs, fish and meat) you’ll need to ensure you are taking on plenty of soy, nuts, seeds, beans and legumes to keep you anabolic.

i

Chilli peppers could help you to burn up to an extra 200kcals a day. The UCLA Center for Human Nutrition found that capsaicin, a compound found in chillies, helped with fat

burning by raising the metabolic rate. And if you don’t like your food too spicy, that’s fine; dihydrocapsiate (DCT), a milder version of capsaicin, was found to be just as effective.

SPICE IT UP

2110/2015

WARM UPWeight Loss News

plant power

TRAINDO IT BECAUSE THEY SAID YOU COULDN’T

INNOVATIVE PAIN SOLUTIONS FROM INCREDIWEAR 27

BLAST FROMTHE PAST

Prepping for theMr. Olympia stage right here in Ktown

TRAIN LIKEA US MARINE

Is this really the hardest fitness test in the world?

Five of the toughest Golden Age exercises

ESSA OBAIDWORKOUT

28 33 40 51 PLUS

KETTLEBELL KNOW-HOW: A FULL BODY WORKOUT 46

PROTECT YOUR WRISTS:HOW TO PREVENT INJURY 26

ew research from Iowa State University may hold the key to your occasional

lack of motivation. When Dr. Alison Phillips compared the ‘instigation habit’ (your body’s cue to exercise) and the ‘execution habit’ (doing the exercise) with 118 people, she found that a well formed ‘instigation habit’ directly increased the amount of exercise completed over a long-term schedule. Self-disciplined triggers such as going straight after work or the sound of your alarm clock can be used as cues. The theory is that if you make a conscious effort to adhere to these triggers for a month or so, your body will soon take on a Pavlovian response to these daily cues and you will find yourself gravitating towards the gym without a second thought!

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THE 12-WEEKLEG PLAN

Three months to a better, more balanced body

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BODYBUILDER'S KITBAG:STOCK UP + WORK OUT

2310/2015

TAKECHARGE

OF YOURBODY

Applying these sturdy, baseball-sized plastic balls to a barbell can

transform any straight bar into a multi-angle curl bar and enable you to use a neutral grip with a straight bar when doing pressing or rowing movements. These are a great option for keeping things fresh and for mitigating the effects of injury.

WWW.WITHINGS.COM

Globe Gripz

PUMP

PACK UP BEFORE YOU

Although experienced iron-pumpers need very few 'essentials' at the gym, there are some items that every seasoned lifter could benefit from having in their kit bag

If you want to bench press heavy barbells without fear of

incurring/exacerbating shoulder pain, then this is the kit for you. The Sling Shot is essentially a wide strip of tough elastic and canvas (into which you put your arms up to the elbows) that provides lifting assistance during the initial stages of a press. The higher the bar gets, the less help you receive, leaving you to control the entire weight of the bar just before lockout. Simple yet highly effective, this a must-have item for any lifter with shoulder issues.

Looking like a cross between a cartoon car and a balloon animal, the Body Wrench provides

a wealth of self-myofascial release options for your tired soft tissue. With all four balls on the ground, it's a lower-and-mid back roller; but move the balls from the sides to the ends and you'll alleviate stress everywhere from your calves and vastus medialis (quads) to your upper and lower pectorals.

Sling Shot

The Body Wrench

WW.GLOBEGRIPZ.COM

TRAINWeight Loss News

2510/2015

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All Systems Go

ne of the most commonly injured parts of an athlete’s body is the wrist. It is vital for performing exercises

and for playing any sports that involve the use of your arms or hands. However, it is also one of the most neglected body parts, with the vast majority of upper body exercises focusing on arm, chest and back strength and ignoring the wrists.

Weak wrists are particularly prone to tendonitis and strains, and unless properly conditioned, you’ll find the strength of your grip and hand movement will be greatly affected. The good news is that there are many tried and tested exercises you can use to strengthen and condition your wrists. The following should be performed every time you exercise as part of your normal fitness routine.

O

PROTECT YOUR

WRISTSWith a wrist injury, it is almost impossible to lift a weight, throw a ball or swing a bat. It is important to make the effort to keep them both strong and healthy. Luckily there’s help at hand…

The chair twist is the ➊ Using a hand grip

in each palm, squeeze down using your fingers until the grip is fully closed.

➋ Hold for five seconds as hard as you can before slowly releasing the grip.

➌ Repeat this exercise 10 times.

➍ Increase the number of repetitions over time as you gain strength.

The chair twist is the ➊ Hold a resistance band in

your fingers, with your palm facing upwards.

➋ Now with the other end of the band under your foot, curl your wrist so your hand is pointing upwards.

➌ Hold for five seconds, and then lower your wrist down.

➍ Repeat 10 times.

➎ Now turn your palm so it is facing down, and repeat the exercise, this time raising the back of your hand up.

➏ Again, hold for five seconds

and repeat 10 times.

POWER GRIP RESISTANCE BAND FLEX

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TRAIN Physio Locker

2710/2015

nwanted injuries are the biggest threat to our fitness goals. Luckily, help is at

hand (and knee, back and ankle) from Incrediwear. Established by Jackson Corley, chiropractor, following a traumatic mountain biking accident, this innovative line of braces and sleeves stimulates recovery and reduces fatigue by increasing your body’s blood flow by over 20 percent. Incrediwear uses revolutionary therapeutic fabric made

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One thing you cannot ignore during a workout is pain. Here’s one proven method to take care of any injury as soon as possible before it leads to disastrous consequences…

RADICAL PAIN RELIEFFOR ACHES AND INJURIES

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WHAT IS THE PURPOSE OF THIS ARM WORKOUT TODAY?

As we get close to the contest, the focus is more on an aesthetic level, so separation and roundness.

HOW LONG DOES IT TAKE TO COMPLETE?

About an hour.

HOW IS IT DIFFERENT TO YOUR OFF-SEASON MODE?

In my off-season phase, the focus tends to be on building more muscle and size. As we get closer to stage, it’s all about shredding.

HOW OFTEN DO YOU SWITCH UP YOUR TRAINING?

I usually train arms twice a week and even though I’m aware usually people tend to change their program every four to six weeks, we change mine every time. It’s always something different. Ahmed Askar and Abdullah Al Otaibi are my coaches so they decide.

HOW DO YOU FEEL ABOUT YOUR OLYMPIA COMP PREP THIS TIME AROUND?

I hope everything goes well. I’m about 95 percent ready with two weeks to dial it in for stage.

WHAT’S YOUR FAVOURITE SUPPLEMENT?

BCAAs, glutamine and whey protein. FAVOURITE CHEAT MEAL?

I used to cheat for a whole day, usually on Fridays, but since training with these two [Obaid motions towards Askar and Al Otaibi] they won’t let me!

or someone whose physical presence literally dominates the room from the moment

he walks in, 36-year-old Essa Obaid is a really nice and humble guy. Currently undergoing his Olympia competition prep under the tutelage of famed coaches, Abdullah Al Otaibi and Ahmed Askar, Perfect Fit was lucky enough to join the IFBB pro on his arm day workout just two and a half weeks before the prestigious Las Vegas competition.

F

Reshmi Revi catches up with Dubai-born IFBB Pro Essa Obaid – plus a surprise appearance from his coaches Abdullah Al Otaibi and Ahmed Askar – as he preps for Mr. Olympia 2015 at Oxygen Gym

Workout modelled by Essa Obaid at Oxygen Gym Follow him on Instagram @essaobaid_ Photography by Muscles Studio

TRAIN LIKE A PRO: ESSA OBAID

TRAIN Exclusive Interview

2810/2015

HOW’S ESSA’S PREP GOING?

Askar: It’s going great. We’re tweaking his training and nutrition to give him great results. If you were to see his previous comp photos, he has always gotten great conditioning and ‘shredded-ness’ but he loses muscle mass because of it. So right now, it’s finding that right mix.

WHAT ARE YOU HOPING TO BRING TO OLYMPIA FOR HIM?

Askar: Definitely size, definition and presence. Al Otaibi: We want to showcase a new Essa on stage.Askar: For the Olympia he’s never been in the top 10, so that’s what we’re aiming for this time.

HAS THERE BEEN ANYTHING CHALLENGING IN TERMS OF HIS PREP?

Askar: Well, when he came to us, he was nine weeks out. If people saw him when he first arrived, many speculated that he was out of time and there was no way he could prep.

NUTRITION WISE, WHAT’S THE FOCUS BEEN ON?

Al Otaibi: We’ve been carb cycling his meals every four days, so on the fifth day we change his program. We needed to cut his body fat percentage and get him shredded.Askar: Now with his training and his fasted cardio twice a day, he’s set to dominate the stage.

COACH TALK

TRAINExclusive Interview

2910/2015

EAT LIKE A PRO

Here’s a sample menu from IFBB Pro Essa Obaid’s nutrition plan:

BreakfastEggs & 200g steamed rice

Mid MorningGrilled chicken & 200g steamed rice

LunchGrilled chicken & 200g steamed rice

Mid AfternoonGrilled white fish & 200g sweet potato

DinnerSteak & 200g sweet potato

SupperGrilled chicken & 200g sweet potato

➊ Stand with your feet about shoulder width apart and a dumbbell in each hand down at your sides, with your palms facing inwards.

➋ Curl the dumbbell in your right hand upwards, rotating your arm so that your palm is facing your chest.

➌ Hold the position and squeeze your biceps before returning the weight down to your side, back through the same movement.

➍ Repeat for the other side. When you have done both arms once, this is one rep.

➊ Sit on an exercise bench at an incline angle with your back pressed into the bench and your feet planted firmly on the ground.

➋ Hold a dumbbell in each hand in a neutral grip with your palms facing inwards, arms hanging down.

ALTERNATING DUMBBELL CURLS

INCLINE DUMBBELL HAMMER CURLS

Only move your forearms for this exercise; keep your upper arms stationary.

TOP TIP

5 SETS OF 15 / 15 / 12 / 12 / 10 REPS

4 SETS OF 12 REPS

➌ Flex at the elbows to bring both weights up towards your torso, keeping your upper arms still.

➍ Pause, then move back to the starting position through the same movement.

➎ Repeat for reps.

THE ESSA OBAID ARM WORKOUT

TRAIN Exclusive Interview

3010/2015

ESSA OBAID STATS

➊ Start by holding an EZ bar down in front of you, at the wider outer handle, with your palms facing forward, and standing with your feet about shoulder width apart.

➋ Curl the bar up towards your chest by contracting your biceps.

➊ Attach a bar to a high pulley on the cable machine and stand in front of it with your feet shoulder width apart.

➋ For a traditional pushdown, hold the bar with an overhand grip, your arms shoulder

width apart.

EZ BAR CURLS

TRICEP PUSHDOWNS

2 SETS OF 15 REPSDROP SET OF 12 / 7 / 7 / 7 / 15 REPS

SUPERSET TRADITIONAL BAR PUSHDOWNS AND REVERSE GRIP PUSHDOWNS; 4 SETS OF 10 TRADITIONAL & 10 REVERSE GRIP PUSH DOWNS.

Only move your forearms for this exercise; keep your upper arms stationary.

TOP TIP

➌ Pause when your biceps are fully contracted and the EZ bar is at chest height.

➍ Slowly move back towards the starting position and repeat for reps.

➌ Start with a straight back and torso, and your arms and hands close to your body.

➍ Push your triceps down to bring the bar down towards your thighs.

➍ Stop when your arms are fully extended, pause, then slowly move back up towards the starting position.

2001 World Arab Championships (Egypt), 2nd Heavyweight

2001 Abu Dhabi Championships (UAE), Winner Heavyweight Teen & Open Men

2003 Fujairah Classic (UAE), Winner Heavyweight

2004 World Arab Championships (Morocco), 2nd Heavyweight

2005 Did not compete


2007 Al Ain Classic (UAE), Winner Super Heavyweight

2008 Hammer Gym Classic (Oman), Winner Super Heavyweight


2010 Arnold Amateur (USA) Overall Winner and IFBB Pro Card

2010 IFBB Europa Championships – Winner

2011 IFBB Arnold Classic – 13th

2011 IFBB British Grand Prix – 7th

2011 IFBB Mr Europe Grand Prix – 6th

2011 IFBB FIBO Pro – 8th

2012 Europa Battle of Champions – 3rd

2012 Wings of Strength Chicago Pro – Winner

2012 Mr. Olympia – 14th

2013 IFBB Wings of Strength Chicago – 4th

2013 IFBB PBW Tampa Pro – 3rd

2013 IFBB Dallas Europa Supershow – 2nd

2013 Mr. Olympia – 16th

2014 IFBB Wings of Strength Chicago Pro – 3rd

2014 IFBB Golden State Pro – 2nd

TRAINExclusive Interview

3110/2015

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esthetically speaking, there are few things that look worse than

a muscular torso sitting on top of a pair of skinny legs. In addition, neglecting your legs in favour of your upper body will hamper muscular growth in other areas of your body too.

Many of the moves that target your legs recruit a vast number of muscle fibres all over your body. This will strengthen your lower back and core, which are used in a great number of exercises.

This is not an easy program – so many people skip leg day because it is so physically challenging – but your whole physique will look better for it.

a

No well-balanced physique is complete without a solid set of wheels, but we often neglect our legs at the gym. Luckily Aidan Bricker is at hand with a 12-week program for muscular and well-defined legs

Workout modelled by Adel Mohammed at Oxygen Gym. Follow him on Instagram @super_man84. Photography by Muscles Studio

LEG DAY!DON’T FORGET THE

TRAIN12 Week Workout

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LEG EXTENSIONA great isolation exercise to target the quads.

● Sit upright on a leg extension machine, holding the handles on either side.

● Keeping your bottom in contact with the seat, push against the pads until your legs are parallel with the floor.

● Pause and squeeze your legs hard, then slowly lower the pads to the starting point.

● Repeat for reps.

THE EXERCISESTHE FOCUS OF THIS PROGRAM IS PREDOMINANTLY ON COMPOUND MOVES, WHICH TARGET LARGE NUMBERS OF MUSCLE FIBRES. THERE ARE ISOLATION EXERCISES INCLUDED, BUT THESE SHOULD BE USED TO SUPPLEMENT THE BIG MOVES THAT WILL MAKE THE MOST DIFFERENCE TO YOUR PHYSIQUE.

LEG TRAINING IS DEMANDING, SO MAKE SURE THAT YOU FOCUS ON YOUR RECOVERY JUST AS MUCH AS YOUR TRAINING. PROPER NUTRITION, HYDRATION AND SLEEP ARE VITAL AND SHOULD ACCOMPANY ANY TRAINING PROGRAM, BUT PAY EVEN GREATER ATTENTION TO THIS FOR THE NEXT 12 WEEKS.

TRAIN 12 Week Workout

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BARBELL SQUAT

STRAIGHT LEG DEADLIFT

TOP TIP

TOP TIP

The king of the leg exercises. This will add slabs of muscle onto your quads, hamstrings and glutes, as well as building strength in your back and core.

An excellent move that will build size and strength in your hamstrings, glutes and lower back.

Push your knees out throughout the movement in order to keep tension on the target muscles and prevent injury.

Make sure that your back does not curve throughout the movement. This will place strain on your muscles and greatly increase the risk of injury.

● Stand in a squat rack with a barbell resting across your back.

● Whilst looking forwards, slowly squat down until your thighs are just below parallel.

● Pause very briefly, then push hard through your heels back to the starting point.


● Stand with a slightly wider than shoulder width grip, holding a barbell by your waist, your knees slightly bent.

● Looking forward and keeping your back straight, slowly lower the bar until your back is just short of parallel with the ground.

● Pause briefly and in a smooth and controlled motion, pull the bar back to the starting point.



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STANDING CALF RAISE

TOP TIP

A notoriously stubborn body part for most people, you need to hit your calves hard if you want them to grow.

Do not rush this exercise. Pause at the bottom to feel the stretch, and slow everything down on the downward phase. If you’re doing it right, you should really feel a burn in your calves.

● Stand in a calf raise machine, or on a platform holding a dumbbell in each hand.

● Start with your heels lower than the platform, so that you feel a stretch in the back of your legs.

● Push up through your big toes in a smooth but controlled motion so that you are standing on your toes.

● Pause briefly then slowly lower your legs to the starting point.



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SEATED CALF RAISE

TOP TIP

Targeting a slightly different area of your calf muscles, this exercise combined with the standing raise will ensure complete growth of your calves.

Really focus on pushing up through your big toes. This will force all of the tension through your calves, which is exactly what is needed to stimulate growth.

● Sit in a seated calf raise machine, with your heels lower than the platform, so that you feel a stretch in your calves.

● Push up through your big toes in a smooth but controlled motion so that you are resting on your toes.

● Pause briefly then slowly lower your legs to the starting point.


HAMSTRING CURL

TOP TIP

Fantastic for your hamstrings, which are often neglected in favour of the quads. Adding this decreases the risk of muscular imbalances, which can lead to injury.

Keep your body pressed down against the bench throughout the exercise, this will keep the tension on your hamstrings.

● Lie on a bench, with your feet hooked under the pads on a hamstring curl machine.

● Push up against the pads in a quick but controlled motion, until you feel a tight ‘squeeze’ in your hamstrings and your legs form a 90-degree angle with your legs.

● Pause briefly, then slowly lower your legs to the starting point.



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12-WEEK WORKOUT PLAN

WEEKS 1-4

Straight Leg Deadlifts 3 sets of 8-10 reps

Straight Leg Deadlifts 2 sets of 8-10 reps

Standing Calf Raise 3 sets of 8-10 reps

REST2 minutes for exercises A and B, and 90 seconds for exercises C and D

REST90 seconds between sets

REST60 seconds between sets

WEEKS 5-8Squats 4 sets of 6-8 reps

Squats 3 sets of 10-12 reps

Leg Extension 2 sets of 10-12 reps

WEEKS 9-12Squats 2 sets of 12-15 reps

Straight Leg Deadlift 2 sets of 10-12 reps

Leg Extension 2 sets of 12-15 reps

Hamstring Curl 2 sets of 12-15 reps


Seated Calf Raise 3 sets of 15-20 reps

Hamstring Curl 2 sets of 10-12 reps


Seated Calf Raise 3 sets of 10-12 reps

Now that you know the best exercises for adding mass

to your legs and calves, we can put these together over the next 12 weeks. The exercises, reps and sets in each workout will

change each time. This stimulates your muscles in as many different ways as possible.

One element of the program that will remain constant however, is the focus on progressive

overload. Record the amount of weight that you are lifting for each move in a logbook when you are at the gym, then aim to beat this the next time to ensure continual progression.


ilitary-type training is very different

to bodybuilding (which emphasises mass) and power lifting (which focuses on strength). Military-type training is all about good old-

fashioned ‘toughness.’ For this reason, it is both highly demanding and extremely taxing. Despite this, some embrace this kind of training with an enthusiasm that genuinely surprises

them. Maybe it’s the self-discipline that appeals, or perhaps it’s the tangible rewards. It could even be the sheer simplicity of it all. Whatever it is, it sorts the men from the boys and gets you into fantastic shape.

m

Every film, book and TV show created about warfare reiterates how – out of all the units that make up the USA’s vast armed

forces – it’s always the Marines who are first to fight. That’s because the United States Marine Corps (USMC) is one of the most feared, disciplined, and battle-hardened combined-arms task forces on the planet. These boys (and girls) can show up pretty much anywhere in the world at the drop of a hat and project immense power from air, land and sea platforms, striking with unerring precision and devastating aggression. They are, quite simply, a 234,000 member-strong unit of super-soldiers: super-drilled, super-violent and perhaps most importantly of all – super-fit.

So just how fit do you have to be to get in?

Aside from Special Forces units like Delta Squadron and the Navy Seals, the physical

requirements demanded by the USMC are higher than in any other branch of the US military. Every single Marine in the Corps (and even those in the 40,000-strong Reserves) is required to maintain an exemplary level of physical fitness and as such they must meet specific fitness tests multiple times each year. The Marine Physical Fitness Test (PFT) is the most well known (and most dreaded) of all the regular tests a Marine is likely to face. Marines also perform group physical training sessions several times each week. In general, these focus on simple exercises (basic callisthenics, running, pull-ups and crunches) which – when done correctly and frequently – yield highly functional results.

USMC TRAINING

FIGHTING FIT

Everybody knows the United States Marines are the cream of the crop, the tip of the top, the best of the best. Ever wondered how they stay so fit? Sir, yes Sir! Fall in and report to Bo Heamyan

CO

MM

EN

CE

TRAIN Military Training

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Workout modelled by Faisal Al Maghribi at Platinum Health Club. Follow him on Instagram @Faisal__alma. Photography by Muscles Studio

TRAINMilitary Training

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NO GUTS, NO GLORYMost civilian fitness enthusiasts fall into two distinct camps when they read about military

training regimes of this kind: they either feel fearful or they feel inspired. If what you’ve read so far has whetted your appetite, chances are you’ll feel like taking on a military-type fitness regime. This highly challenging yet extremely rewarding workout will give you a taste. The beauty of this seven-day regime is that it replicates the training needed by real Marines to test the aerobic and strength components of your physical fitness. Suffice to say, you should perform some light stretching before each session.

The minimum requirements for the PFT:

Perform three sets of the following circuit of exercises:

● Pull-Ups – Do as many as possible then rest for one minute.

● Crunches – Attempt as many as possible (up to 100 max) using a slow, controlled tempo then rest for one minute.

● Press-Ups – Perform as many as possible then rest for one minute.

USM

C P

HYSI

CAL

FITN

ESS

TEST

DAY ONE: CIRCUIT

WOMEN

run

5kmin 31 minutes

maintain a flexed arm

hang for

15 sec50

crunches in 2 minutes

MEN 3 pull-ups

50 crunches

in 2 minutes

run

5kmin 28 minutes


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For a perfect PFT score, you have to:

● Run 1.5 miles (2.5km) using a steady, even pace.

● Cool down with a five-minute walk afterwards.


● Chin-Ups – Attempt as many as possible then rest for one minute.

● Crunches – Perform as many possible (up to 100 max) using a quick tempo then rest for one minute.

● Press-Ups (wide hand position) – Do as many as possible then rest for one minute.

DAY TWO: RUN DAY THREE: CIRCUIT DAY FOUR: RUN● Run a quarter of a mile (0.5km)

using a fast, exhausting pace. ● Walk for one minute. ● Run half a mile (1km) using a

fast, exhausting pace. ● Walk for two minutes. ● Run a quarter of a mile (0.5km)

using a fast, exhausting pace. ● Cool down with a five-minute

walk afterwards.

WOMEN

run

5kmin 21 minutes

maintain a flexed arm

hang for

70 sec100 crunches

in 2 minutes

MEN 20 pull-ups

100 crunches

in 2 minutes

run

5kmin 18 minutes


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● V-Bar + Pull-Up – Attempt as many as possible then rest for one minute.

● Decline Crunches – Do as many as you can until you get to the point where you’re unable to do one more full rep, then rest for one minute.

● Press-Ups (close hand position) – Perform as many as possible then rest for one minute.

Walk, hike or jog (with or without full kit) as quickly as you can to cover a distance of three, five or 10 miles (5km, 8km or 16km) – work your way up. Be sure to incorporate hills and inclines into your journey.


● Pull-ups – Attempt as many as possible then rest for one minute.

● Decline Reverse Crunches – Do as many as you can until you get to the point where you’re unable to do one more full rep, then rest for one minute.

● Press-Ups (with feet elevated) – Perform as many as possible then rest for one minute.

Perform the daily activities outlined above with consistency and good form over even a few weeks and you will experience gains in strength and endurance similar to those proffered by actual Marine training.

DAY FIVE: CIRCUIT

DAY SIX: ‘YOMP’

DAY SEVEN: CIRCUIT


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› Warm-up with a leisurely quarter-mile (0.5km) run.

› This will be your sprint distance for what’s known as a ‘double’ – a strength exercise immediately followed by a sprint.

› Start a stopwatch. › Your first double is 15 perfect

Clean and Press reps, using two heavy dumbbells.

› First sprint. › The next double is 20 Deadlifts. › Marines use sandbags; you can

use one heavy dumbbell. › Second sprint. › The third and final double is 25

Squats, again using a heavy dumbbell.

› Final sprint. › Make a note of your finishing time. › You should aim to beat it by at least

one minute when you retake the test four weeks later.

› Complete 20 Dumbbell Swings.› Then 20 Press-Ups straight after –

this is a super-set. › The idea of the Super-Sweat is

simple: complete as many super- sets as your body allows within 20 minutes.

› Record your score and repeat the challenge four weeks later.

› This time with the aim of doing at least one more super-set.

Once you reach the point where you can clearly tell your strength and endurance levels have improved considerably, you can subject yourself to the two Marine-inspired challenges outlined here, that have proved to be so popular online. These challenges are deceptively tough though, so be sure to rest for at least one day between them if you choose to take them on.

CHALLENGE 1 ‘DOUBLE-TROUBLE’

CHALLENGE 2 ‘SUPER-SWEAT’

MAKE THINGS EVEN HARDER BY STARTING EACH SESSION WITH A SIDE BRIDGE FOLLOWED BY A PLANK. HOLD EACH MOVE FOR ONE MINUTE, REST FOR 30 SECONDS, AND THEN REPEAT.

PERSONAL CHALLENGES


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Workout modelled by Mohammed Al Zaabi at Platinum Health Club. Follow him on Instagram @alzaabi_pro. Photography by Muscles Studio

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or the best results, perform each exercise in order with only 30 seconds of rest

between exercises. This will ramp up the intensity of your workout, and have you burning calories long after your session is finished. After the last move, rest for two minutes before going again. Repeat the circuit three to four times in total.

f

You don’t need a whole range of fancy equipment or machinery to get results at the gym. Just grab a kettlebell for a fat-burning and muscle-building workout

THE POWER OF KETTLEBELL

TRAIN One Kit Wonder

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KETTLEBELL CHEST PRESS

TOP TIPKeep your lower back pushed into the ground throughout the exercise to place more stress on your chest.

➊ Lie on the floor holding a kettlebell straight up above you in one hand.

➋ In a smooth and controlled motion, press the kettlebell up until your arm is just short of being straight.

➌ Slowly lower the kettlebell to the starting point.

➍ Repeat for reps, then switch arms and go again.

KETTLEBELL ROW

TOP TIPStraighten your arm fully at the bottom of the movement so that you are working your muscle across its full range of motion.

➊ Stand in a bent over position with your feet shoulder width apart and your back straight. Hold a kettlebell in one hand, letting it hang down towards the ground.

➋ Pull the kettlebell straight up towards your body until it is just touching your chest.



TRAINOne Kit Wonder

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KETTLEBELL WINDMILL

TOP TIPYou may not be able to touch your feet at first, as this takes practice. Keep your free arm tucked in by your side. This will help to limit momentum and ensure the movement is controlled.

➊ Stand with a shoulder width stance, holding a kettlebell in one hand directly above you.

➋ Keeping your arm straight, push your hip out behind you, on the same side as the arm that is holding the kettlebell, and rotate down as low as you can.

➌ Slowly return to the starting point.


KETTLEBELL SWING

TOP TIPThis is an explosive movement, so drive through with your hips as hard as possible on each repetition.

➊ Stand with a shoulder width stance, holding a kettlebell

down between your legs with both hands.

➋ In one smooth motion, bend your legs and thrust your hips forward so that the kettlebell swings up to shoulder height.

➌ Control the kettlebell on the way down, looking forward and keeping your arms straight.

➍ Repeat for reps.

TRAIN One Kit Wonder

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GOBLET SQUAT

TOP TIPTense your abs during the movement to keep your core strong and ensure that your back is in the correct position.

➊ Stand with a shoulder width stance, holding a kettlebell in both hands close to your chest.

➋ Whilst looking forward, squat down until your legs are parallel with the floor.

➌ Pause briefly, then explode back to the top of the move.

➍ Repeat for reps.

SINGLE ARM SHOULDER PRESS

TOP TIPDon’t use your legs or other arm to help you in this exercise; keep the tension on the target muscle.

➊ Stand with a shoulder width stance, holding a kettlebell in one hand at shoulder height.

➋ In a smooth and controlled motion, press the kettlebell up until your arm is just short of being straight.



TRAINOne Kit Wonder

AVALABLE AT

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ld-school bodybuilders had a very pragmatic philosophy for engendering muscle

gain: train savagely hard, push the body to failure, then let it rest, recover and grow. This was known affectionately – even before the Golden Age period – as the ‘Grow or Die Mechanism.’ This month we ask, should this technique be revived, or are some things best left in the past?

o

Workout designed and modelled by Reda Al Qabandi at Oxygen Gym. Follow him on Instagram @redaalqabandi. Photography by Muscles Studio

These old-school killers don’t just challenge, they hurt – big time! Here are five brutally hard exercises that were famed for their ability to trigger the ‘Grow or Die Mechanism’

THE BEST?ARE THE OLD ONES STILL

TRAINTraining Technique

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This system was one of Arnold Schwarzenegger’s favourites; he used it to devastating effect with selected curling and pressing movements.

Loading the barbell with several smaller plates makes changing loads easier.

› Load a barbell with a weight you can only lift for one rep max (with good form).

› Curl or press it, then remove enough weight so that you are able to pump out two more reps.

› After completing the two reps, take off more weight so that you are able to fire out three reps more.

› Continue this process of lifting and changing loads until you hit ten reps.

HOW TO DO IT

TOP TIP

Many Golden Age bodybuilders considered this a ‘go-to exercise’ as they believed legs needed high reps and a longer time under tension to achieve hypertrophy.

If you have blood pressure issues then avoid this one.

› Stack the leg press machine with a load you can just about lift for 10 reps (with good form) and press to failure.

› Without locking the sled, get a spotter to remove a plate from each side.

› Start pressing again immediately. › Once you reach near failure,

get your spotter to strip the weight again.

› Repeat this process of pressing and stripping until you’re unable to continue.

HOW TO DO IT

WARNING

DIFFICULTY RATING

4/5

DIFFICULTY RATING

5/5THE 1-10 SYSTEM

THE STRIP-SET LEG PRESS

TRAIN Training Technique

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Also known as the ‘Death Set,’ this test of willpower and mental fortitude is regarded by some as the original ‘Grow or Die’ move.

Surely an exercise that sounds so quaint couldn’t be that hard? See how quaint it feels when your forearms and traps have been obliterated...

Take deliberate, purposeful pauses and breaths between each rep to get through the set.

› Load your barbell with a weight you can only squat 10 times.

› Squat it 20 times!

› Pick up the heaviest pair of dumbbells and take them for a walk to the end of a fitness suite/studio and back.

› This is one set. › When you are no longer capable

of carrying on, deposit the dumbbells (safely) on the floor and make a note of how many sets you managed.

› Try to complete more sets next time.

HOW TO DO IT

HOW TO DO IT

TOP TIP

How do you make the deadlift even harder? Add an elevated platform and integrate a snatch grip, thus ensuring a ridiculously long range of motion.

› Stand on an elevated platform (roughly 10cm high) in front of a suitably weighted barbell.

› Grasp the bar with a snatch grip (hands out near the plates).

› Perform a deadlift movement as normal.

› Repeat for reps.

HOW TO DO IT

DIFFICULTY RATING

4/5

DIFFICULTY RATING

4/5

DIFFICULTY RATING

3.5/5

THE 20-REP BREATHING SQUAT

THE FARMER’S WALK

THE PLATFORM SNATCH-GRIP DEADLIFT

TRAINTraining Technique

5510/2015

FUELTHE PERFECT RECIPE FOR HEALTH AND NUTRITION

SUPPLEMENT AS YOU SLEEP:THE BENEFITS OF CASEIN

PLUSSTEAK OF THE SEA

DR. ABDULLAHAL MUTAWA

SALT: IS ITWORTH IT?

The truth about the poison on every table in every home

Trade your beef for tuna without missing the meat

Introducing Perfect Fit's new columnist on fuel and nutrition

Superfood from the hive: Royal Jelly plus healthy recipe

BY ROYAL APPOINTMENT

56 57 58 60

66

SATISFY YOUR SWEET TOOTH AT THE CHOCOLATE BAR 71

CHECK OUT THE BEST AT OXYGEN + HEALTH HOUSE 68

go loco for cocohere are not many foods that boast the functionality and frugality of being able to use every single part of them. Coconuts are

definitely one of those superhero ingredients. From the tropical flesh to the creamy milk, from the ultra-hydrating water to the unbelievably multifunctional oil; even the empty shells can be used (if you want to set up a Calypso percussion group!). Health food aficionados claim that coconut oil has a minimum of 100 uses as diverse as leather polish, lip balm, insect repellant, hair conditioner and even small motor part lubricant! Using it as a healthy substitute for butter or oil is the most common daily use however, and you won’t need a degree in mechanics!

T

f you’re looking to take on plenty of protein for muscle growth and repair, red meat

has obvious benefits – but it has a downside too. It’s high in saturated fat, which raises the risk of heart disease, and has also been linked to increased risk of bowel cancer.

Fresh tuna steak is a much better source of first class protein, and far lower in fat (6g, compared to 14g per 100g for beef), with very little saturated fat (2g). What’s more, the fat in fresh tuna is a beneficial type, rich in omega-3 fatty acids. It can lower the risk of heart disease and regulate blood pressure, reduce inflammation, and support mood and brain function.

Tuna is also an excellent source of immune-protective vitamin A, energy-releasing B vitamins, and selenium, which is a powerful antioxidant. Its mild taste makes it appealing to those who don’t enjoy a very ‘fishy’ flavour.

i

tuna steaK

what aBout canneD tuna?

High in protein, low in fat and packed with beneficial vitamins and minerals, tuna is a nutritional powerhouse. Here’s why you should step away from the sirloin…

NOTTHAT

EATTHIS

WHILE IT DOES CONTAIN MANY OF THE NUTRITIONAL BENEFITS OF FRESH TUNA, TINNED TUNA HAS SIGNIFICANTLY LOWER OMEGA-3 CONTENT – SIMILAR TO THE AMOUNT FOUND IN NON-OILY FISH. IT’S A STAPLE IN MANY BODYBUILDING DIETS, BUT MAKE SURE YOU GET YOUR OMEGA-3 FROM SARDINES, MACKEREL OR FRESH TUNA TOO. CHOOSE VARIETIES PACKED IN SPRING WATER, RATHER THAN BRINE OR SUNFLOWER OIL.

2g

Saturated fat

6g

Saturated fat

14g

fat

243kcal

calories

184kcal

calories

6g

fat

[Each 100g

contains]

FUEL Food Fight

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oyal Jelly supersedes a whole host of other animal product offerings. This

magical jelly derives from the head glands of the worker bees, and the fact that the queen bee lives mainly on this substance and lives 40 times longer than other bees in the group, speaks for itself. It contains vitamins D and E, amino acids, proteins, energy sugars and lipids as well as iron and calcium and huge doses of vitamin B5, which aids tiredness, insomnia and stress levels.

r ADD JELLY TO YOUR DIETPowdered or in capsule form is the best method to consume Royal Jelly. If you opt for the former, ensure you add a spoonful of honey to the mixture, as it can often taste very bitter. Add to smoothies or juice to get the buzz of the benefits without the sting of a bad taste in your mouth.

Although the bee is small in size, the royal jelly it produces is vast in terms of its health benefits. We find out why there’s such a buzz about this superfood…

JELLY

recipeROYAL JELLY JUICE

15.25g

carbs

162kcal

calories

0.2g

total fat

This smoothie recipe is fit for a king! It’s perfect for breakfast as it is low in fat but filling enough to keep you going until lunch.

1 tsp Royal Jelly1 banana1/4 cup raspberries 1/4 cup pineapple1/2 cup water

Wash, peel and chop the fruit thoroughly, then blend together. Chill and serve.

[per serving]

ROYAL

USE JELLY IN A DIFFERENT WAY POPULAR WITH THE EGYPTIANS, ROYAL JELLY CAN ALSO BE USED ON THE SKIN, AS IT POSSESSES ANTI-INFLAMMATORY AND ANTI-AGING PROPERTIES. IT ALSO HEALS WOUNDS AND CUTS, HEAVILY MOISTURISES AND AIDS ACNE SCARRING.

FUELSuperfood Of The Month

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GUILTY OF EXCESSIVE

SALT CONSUMPTION

FUEL Health Warning

5810/2015

Most of us know that while we need it to live, too much salt can be pretty harmful to our health. Not so many of us are actually aware that it kills, in numbers. Luke Haward has the facts

ASSASSINTHE SILENT

hy does salt pose such a risk? The

main trouble is its role in increasing blood pressure, leading to a higher risk of heart attacks, strokes and congestive heart failure. There is also a growing body of medical evidence that high salt intake can lead to a host of other undesirable and serious health issues, including stomach cancer, vascular dementia and kidney disease.

wMost salt intake comes from processed foods

– 75 percent in fact – much of which is eaten outside the family home. Recent studies show that only five percent of our daily consumption comes from salt used during home cooking, with a further five percent coming from salt added at the table. A huge 65 percent comes from processed retail foods, with the biggest culprits being bread, meat and cereal products.

Many restaurant meals, and particularly fast food meals, actually provide more than an adult’s daily-recommended salt intake of less than 2g per day (less than a teaspoon’s worth). Most adults in fact consume over twice this amount.

PROCESSED FOODS

A recent study in the New England Journal

of Medicine estimated that a reduction in average salt consumption of 3g per day would lead to between 44,000 and 94,000 fewer deaths worldwide every year. The study found this would be on a par with significantly lowering tobacco consumption.

Under governmental pressure some companies have slightly lowered their salt content, but the decline has been insufficiently minor. So why do so many processed food companies load their product with salt? Salt tends to make cheap, poor tasting food actually taste better. It also drives thirst, a big plus for the sale of beverages. Finally salt is water-binding for meats, meaning that the industry can load processed meat with water, and sell a heavier weight with less actual meat content for a decent price.

ON A PAR WITH TOBACCO

Since food contains a natural quantity of

sodium, there is no strict need to use extra at all.

Try experimenting with black pepper, cayenne pepper, onion, garlic and basil. You’ll hardly miss salt. Ginger and lime are also excellent ways to add taste to a dish. Or try Lo Salt, typically made from potassium instead of sodium; this tastes similar but without the same health hazards. That said, those with kidney disease or taking some blood pressure medicines should not increase potassium intake. Consult your doctor if in doubt.

If you’re eating out, order vegetables on pizza instead of meat. Choose a tomato pasta sauce over cheese. Go for plain rice rather than pilau or egg fried. Ask for your salad dressing on the side. You’ll soon be down to the moderate 1-2g a day; enough to keep your body running smoothly, your heart ticking nicely and your food still tasting great.

WHAT’S THE ALTERNATIVE?

FUELHealth Warning

5910/2015

He’s the founder of Kuwait’s premier nutrition institution, the Rijeemy Clinic. He also has a PhD in Sports Nutrition, is super down to earth and just 34 years old. Meet Dr. Abdullah Al Mutawa…

After high school I received a scholarship into environmental engineering. Once I got to the States, I spent a year studying English as a second language, then I started my year in engineering. Once I took calculus, I thought: “No, I’m not going to be doing that!” I had dabbled in bodybuilding since I was 16. I’m a heavy lifter. I'm an athlete. I always had

an interest in food and supplements. I remember taking amino acids back in the day when there was uproar about supplements. In a nutshell, all my life I’d been interested in sports. I looked at majors to change to and one of them was food and nutrition. Then, without another thought, I picked it.

HOW DID YOU GET INTO SPORTS NUTRITION?

IS THERE A DOCTOR IN THE HOUSE?

6010/2015

FUEL Exclusive Interview

WHAT QUALIFICATIONS DID YOU GET?

I hold a Bachelors Degree in Food and Nutrition – Dietetics, from Youngstown State University. I did my Masters and PhD in Sports Nutrition at the American University of Athens in Clinical Nutrition between 2006 and 2011. My thesis was on the discontinuance of taurine in athletes and how it affected their athletic performance.

TELL US ABOUT RIJEEMY…

When I graduated, I worked in the Ministry of Health for almost two years, and then I worked for a clinic in the private sector. After earning my experience in the private sector, I wanted to do it myself but I didn’t branch out on my own until I had my own clients. In 2009 we started Rijeemy and suffice to say, it was a total success. Our vision was to change the lifestyles of Kuwait’s society for the better. We’ve done this by hosting credible events and by creating the best consultation centre. It also helps in having a huge media drive that positively affects everyone. Another reason behind our success is that we are always trying to come up with new and innovative ideas for the public. Our events never stop. We are one of the few centres that has fitness trips. Every year we do two trips. One is a fitness trip where athletes will train eight hours a day and our selection for this is by interview as we only accept 20 participants. Then we have our weight loss trips. We started doing these about five years ago. Half of the participants who attend these change their lives dramatically by paying it forward and becoming fitness educators themselves.

IS THERE A DOCTOR IN THE HOUSE?

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FUELExclusive Interview

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The future is wide open and we will never stop“

DID YOU ENVISION THIS MONUMENTAL SUCCESS WHEN YOU STARTED YOUR JOURNEY IN NUTRITION?

When I started this, it wasn’t about achieving. No one knows if the success is going to be there or not. Try to be successful at what you do. That’s why I always say don’t go after money, go after success. If you go after success, money will come. Also it’s always quality over quantity. For example we have only three or four events a year but they’re all quality programs.

WHAT’S THE PROCEDURE WHEN SOMEONE COMES TO THE CLINIC?

At Rijeemy, we believe everyone is unique so there’s no cookie cutter diet. They can’t start something without a full blood test. If you’re low in iron, if you have kidney problems, liver problems, are diabetic, we have to know about it so we can give you a specific nutrition plan to follow. Also we do our body composition test on our clients using the Xbia 700, which measures the subcutaneous and visceral fat and is 99 percent accurate. This is what separates us from everyone else.

THERE’S A LOT OF EMPHASIS AT THE CENTRE ON CHILD NUTRITION. IS IT BECAUSE YOU’RE A PARENT YOURSELF?

Regardless of whether I’m a parent or not, it’s really about starting the importance of food awareness at a young age. What I’m working on right now is possible implementation of nutrition subjects in school. Just working on teaching the crucial role that carbs, protein and fats impact on our health and wellbeing.

WHAT ARE SOME OF THE NOTABLE FITNESS/NUTRITION PROJECTS YOU’VE CARRIED OUT HERE IN KUWAIT?

The Rijeemy 360 Walkathon has just completed its fifth year. It’s the biggest event in the Middle East and is carried out during Ramadan. We initially started with only 50 people and now we are the biggest sports organisation in the Middle East. This is amazing because it really boils down to the Rijeemy team that is always improving, changing and updating our events and ourselves. We also conduct quite a few radio and television interviews. We are creating informed followers and we enjoy that.

WHAT’S NEXT FOR RIJEEMY?

The future is wide open and we will never stop. Currently we’re finalising the Color Fest, a marathon in November. The Color Fest has been held in the States and the UK and we plan on making this bigger than the Rijeemy Walkathon. It’s a family affair, it’s a marathon and people basically get splashed with colour participating.

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“

PERFECT FIT MAGAZINE IS PROUD TO ANNOUNCE THAT DR. ABDULLAH AL MUTAWA WILL BE PROVIDING A REGULAR COLUMN FOR OUR READERS EVERY MONTH STARTING IN NOVEMBER.

“I will be talking about sports nutrition, supplements and proper dosages. We will also be discussing any new updates with sports nutrition.”

IF YOU DIDN’T DO NUTRITION, WHAT OTHER CAREER PATH WOULD YOU HAVE CHOSEN?

I would be doing something sports related. If not food it would be exercise.

FAVOURITE SUPPLEMENT?

Whey protein. Every time you increase your protein intake, you see muscle gains; you don’t have to take any other supplements. Just whey.

FAVOURITE CHEAT MEAL?

Burgers. Goes without saying.

WHAT’S A DAY IN THE LIFE OF DR. ABDULLAH AL MUTAWA LIKE?

It’s really tough because every day is different. I work out every day for up to two hours and I work in the clinic for around five hours, then around five hours sorting out our other activities. I always take Tuesdays off. Thursday is my day. I schedule my own appointments so I tend to slot all athletes, celebrities, singers in on Thursdays and it’s more of a casual work day.

WHERE DO YOU SEE YOURSELF IN THE NEXT FIVE YEARS?

I’m always working and improving. Next year, Rijeemy will release what we call VIM, which stands for energy and enthusiasm. It’s the biggest catering company in the Middle East. It will be totally different to what’s here in the market; from the quality of food to packaging. I’d also like to venture into the exercise area. I haven’t been in the exercise field at all.

WHAT ARE THE BIGGEST MYTHS AND MISCONCEPTIONS THAT YOU HEAR WITH REGARDS TO NUTRITION?

One patron came in and I asked them what they had for breakfast. They said they drink boiling water first thing in the morning to ‘burn fat.’ Also another common myth here is that if you drink dairy products with fish, you’ll get a skin condition, a white patchy condition akin to vitiligo. But perhaps the myths and misconceptions that bother me the most are the fad diets. The blood type diet. The chemical diet. The Atkins diet. The South Beach diet. The gluten free diet. Gluten is actually very important to people, unless they are coeliac. We know the truth but some people will really believe these fad diets.

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6510/2015


You already know that whey protein is pretty much the ideal supplement to take, pre- and post-workout. However, Bo Heamyan reveals that casein is also capable of providing your body with a number of key physical benefits, and some may be a surprise

greater fat lossA study carried out in

the Netherlands found that participants who multiplied their casein intake by two and a half times were able to maintain a higher metabolic rate (and thus engender a better overall fat balance) while sleeping. The study also found that participants’ satiety levels were 33 percent higher. This shows that, as well as increasing the odds of losing fat, supplementing with casein also helps to increase the sensation of feeling ‘full-up’ for longer.

clean colonIf you’re of a certain age then

you’ll no doubt be interested in taking advantage of the benefits that go further than muscular size and strength. An Australian study has shown that dairy proteins such as casein can help to promote colon health better than both meat and soy.

slow feeDCasein has the ability to provide

the bloodstream with a slow and steady flow of amino acids (it can do so for hours). This means that, in essence, supplementing with casein gives you a long, drawn out burn rather than a ‘quick hit.’ With this in mind, a glass of casein-rich milk is ideal just before you hit the sack, as it will give your body a slow drip of precious protein as you sleep.

fast MassA study carried out in Texas,

which scrutinised 36 males performing heavy resistance training, found that participants who took a combination of whey and casein supplements significantly outperformed those who were given a combination of whey, BCAAs, and glutamine. Over the course of ten weeks, the research data clearly illustrated that the whey/casein combination yielded the greater gains in lean, fat-free mass.

high qualityA study published by the

Journal of Nutrition described casein as a higher quality protein source than soy. This is important to keep in mind, especially when endeavouring to meet your minimum daily protein requirements. High quality protein sources mean less will be excreted, so you’ll need less protein overall to maintain your lean muscle mass.

strength x 2A study conducted by

researchers in Massachusetts showed casein was twice – that’s right, twice – as effective as whey when they studied the effect both supplements had on participants’ leg, shoulder and chest muscles. The researchers attributed these highly significant results to casein’s well-known anti-catabolic properties.

TH

E C

AS

EIN

FIL

ES

FUEL Super Supplements

6610/2015

YOU MAY THINK THAT YOU NOW KNOW ALL THERE IS TO KNOW ABOUT THIS UNDER-THE-RADAR PROTEIN. HOLD THAT THOUGHT. CASEIN IS A SUPPLEMENT THAT HAS SOME SUBSTANTIAL YET LARGELY UNHERALDED BENEFITS IN RESERVE.

FUELSuper Supplements

6710/2015

6810/2015

BUY AT HEALTH HOUSE

These casein supplements are so good they work in your sleep. So if you’re keen to charge your muscles while you snooze, Bo Heamyan has six of the best

AMAZING AMINOGEN

WHY YOU SHOULD USE IT: ● High dose BCAA and glutamine ● Long-lasting anabolic effect ● Mixes well● Choice of five flavours

As well as delivering the highest quality casein that can be derived from milk, this Fitness Authority offering also provides a high content of BCAA and glutamine in each serving. This means that, as well as helping to suppress muscle catabolism during long breaks between meals, Platinum can also be used as a so-called 'night protein' to help anabolic hormones peak during sleep. It also contains Aminogen, a patented digestive enzymes complex that ensures almost 100 percent of amino acids can be absorbed and used by the body. Very impressive all round.

FA PLATINUM MICELLAR CASEIN★ ★ ★ ★ ★

SCIENCESTRENGTH BY

FUEL Supplement Review

6910/2015

REPAIR & REBUILD

SMOOTH & TASTY

PROTEIN PACKED

DOUBLE DIGESTION

LEAN & LOW FAT

WHY YOU SHOULD USE IT: ● Best protein available● Gluten free● Delivers 28 grams of slow digesting protein● ‘Chocolate milk’ flavour

WHY YOU SHOULD USE IT: ● Low carb formula complements weight loss ● Mixes easily● Very, very tasty● ‘Cookies & cream’ flavour

WHY YOU SHOULD USE IT: ● Great taste● Blends well● No cheap caseinates● Additional enzymes and lactase aid digestion

WHY YOU SHOULD USE IT: ● Extended release● Contains whey and casein● Mixes well● ‘Fudge brownie’ flavour

WHY YOU SHOULD USE IT: ● Very low fat ● Dissolves fast ● High protein-per-scoop percentage● Helps to reduce gas

This is a great option for anyone who wants to train hard, recover quickly and get tangible results. The best thing about Combat 100% Casein is that it delivers 28g of 100 percent micellar casein protein.

Micellar casein digests slowly, providing an invaluable (and potent) supply of amino acids over a period of several hours, thereby making it an ideal option just before bedtime. In addition,

this high quality formula also comes with a suggested digestive enzyme that helps you to relax while the protein gets on with the all-important job of repairing and rebuilding muscle tissue.

You’ve got to hand it to Dymatize when it comes to maintaining standards; their highly rated casein is made only from protein sources that have a PDCAAS

(Protein Digestibility Corrected Amino Acid Score) mark of 1.0 (the highest rating). Moreover, this super-smooth and incredibly tasty supplement delivers a very respectable

24g of slow-digesting, casein-derived protein per serving, including 10g of BCAAs, glutamine and precursors.

As well as being a high quality micellar casein protein in its own right, this tasty offering from MusclePharm packs in added digestive

enzymes, and throws in a very healthy smattering of amino acids for good measure. It is worth noting that the 80 percent protein

content per 100g of powder ensures this protein supplement compares very favourably with a lot of the best wheys currently available.

Those who know a bit about commercial supplements know that the innovators over at Dymatize like to make sure consumers get a truly optimal product. So it should

come as no surprise to learn that this product is actually a fusion of several different protein sources, including free form branch chain amino acids (BCAAs) and milk derived proteins.

Elite XT also has a revolutionary coating system called Nutrateric® which ensures digestion can take more than twice as long as other forms of non-coated protein.

MusclePharm’s third showing on this list is a product which is not entirely dissimilar to Combat 100%. In fact, the only real difference between the two lies in the fact that

Casein Core delivers 25g of 100 percent micellar casein protein rather than 28g, and that it comes with a suggested digestive enzyme AND probiotic blend.

This is another standout option from a company that knows exactly what it takes to put together supplements.

MUSCLEPHARM COMBAT 100% CASEIN

DYMATIZEELITE CASEIN

MUSCLEPHARM CASEIN ANTI-CATABOLIC PROTEIN

DYMATIZEELITE XT

MUSCLEPHARM CASEIN CORE

★ ★ ★ ★ ★

★ ★ ★ ★

★ ★ ★ ★

★ ★ ★ ★

★ ★ ★

BUY AT OXYGEN

SCIENCE

FUELSupplement Review

AVAILABLE AT

7110/2015

harlie Brown creator Charles

M. Schulz once proclaimed, “All you need is love. But a little chocolate now and then doesn’t hurt.” After a weekend brunch at The Chocolate Bar in Marina Crescent, we’d be inclined to agree.

It offers an extensive menu of savory fare as well as sweet treats, so kick things off with the infamous pasta in pink sauce (The Chocolate Bar was one of the first places in Ktown to introduce such a luscious dish) with extra grilled chicken. Nestled between thick slices of challah –

c

The Chocolate Bar has several locations in Kuwait, at Marina Crescent, Al Hamra Mall, The Avenues, Bida’a and Spoons in Mahboula.

For more information follow them on Instagram @thechocobar or call them on 97224495

WANT TO KNOW MORE?

sweet bread made fresh daily – with a generous amount of cheddar and chicken, the club sandwich is also a must. You have the option of modifying your meals, so for a bonus protein boost, add some extra lean turkey to the mix.

With a name like The Chocolate Bar, the dessert board is not one to be ignored. Cheat in style with the toffee banana pound cake and milk chocolate truffle cake (a best seller), served with fresh Madagascan vanilla bean ice cream, and washed down with a signature Italian hot chocolate.

The Chocolate Bar serves authentic chocolaty treats in the most ingenious ways; perfect for the sweetest of cheat meals

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

Sweet Cheat TreatFUELCheat Day

CHEAT DAY MEAL

Visit www. refocusmedia.com today to see our work

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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.

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7310/2015

LIVEWITHOUT HISTORY THERE WOULD BE NO FUTURE

who is sanDow?

very year, bodybuilders compete for the prestigious Sandow Trophy at Mr. Olympia, but who was

this iconic man? Eugen Sandow, born in Prussia in 1867, began to work out after seeing Greek marble statues in a museum. He toured Europe as a wrestler before winning a strongman contest in the UK, finding fame and travelling the world posing in music halls and at exhibitions. Even the Natural History Museum made a cast of his body to demonstrate the perfect Caucasian male form. Records show he stood at 5ft 9 (175cm), with a 42in (106cm) chest – 62in (157cm) flexed – 29in (73cm) waist and 19.5in (49.5cm) biceps. Sandow was widely regarded as one of the world’s first male international celebrities and paved the way for the likes of Arnold Schwarzenegger, Phil Heath and even our own Big Ramy. Thank you, Mr. Sandow!

E

LIVE FROM LAS VEGAS

FIRE FIGHTERS OF KUWAIT

Real life heroes: Mr. Al Failakawi and Mr. Al Qallaf

Perfect Fit’s official guide to this year's Mr. Olympia contest

How to eat, train and live like this year's champion

74 78THE NEWMR. OLYMPIA

82

oth 31 years of age and firefighters for the Kuwait Oil Company (KOC), Abdulrahman Ali Al Failakawi

and Mohammed Hassan Al Qallaf have recently competed in the Firefighters Combat Challenge in America, one of the most prestigious firefighting tournaments in the world. Cinching 5th place in the pairs division out of 34 competing countries (yes, you heard right), it’s hard to believe when they confess that they were once unfit and overweight! With both firefighters being in the industry for the last 13 (Ali Al Failakawi) and nine years (Al Qallaf), their combined experience was clearly a factor in their success, but what else does it take to become a champion in this field?

B

Reshmi Revi bagged an exclusive interview with Abdulrahman Ali Al Failakawi and Mohammed Hassan Al Qallaf as they returned from an international firefighting contest with fifth place. Here’s what happened…

THE CALL OF

DUTY

LIVE Exclusive Interview

7410/2015

m

CONGRATULATIONS ON YOUR 5TH PLACE! CAN YOU PLEASE TELL US A BIT ABOUT THE EVENT?

AL FAILAKAWI: The Firefighters Combat Challenge is an annual event in the states. The preliminary round was held in Mississippi on July 27 while the finals were held in Virginia on August 7. Both rounds lasted three days each.

WHAT DID YOU HAVE TO DO IN THIS EVENT?

AL QALLAF: Individuals and teams compete in five events whilst fully kitted out in our heavy fire-protective gear including helmet, coat, lined pants, boots, gloves and breathing apparatus!

AL FAILAKAWI: The five events were: The stair climb with a high-rise pack. The stairwell consists of six sets of stairs, each with ten steps, and the firefighter must carry the 30m/19kg (100ft/42lb) hose up the stairs and place it in a container. Once the hose is in the box, the firefighter must descend the stairs, touching each tread and holding on to both handrails. Then comes the hose hoist. AL QALLAF: The hose hoist requires the firefighter to pull the same hose roll using a hand-over-hand technique and placing it into the box on top of the five-story tower. Then after this we run down the six flights of stairs to what is called a forcible entry challenge, which simulates a firefighter breaking down a door or wall to enter a burning building. The forcible entry simulator used is called the Keiser Force Machine. We had to slam a 4kg (9.5lb) sledgehammer into the beam until the beam moves five feet.

AL FAILAKAWI: The fourth task is the hose advance. This simulates a firefighter running from a fire engine towards a fire. The competitor sprints 40m (140ft) and picks up a 4.5cm (1.75in) diameter charged (pressurised with water) hose, sprints five more feet (1.5m) with the hose, then drags it an additional 23m (75ft). Once at the line and through the swinging doors, the competitor must then open the hose nozzle, releasing water onto a small target. After hitting the target, they must close

the nozzle and drop the hose, which completes the event.

AL QALLAF: Lastly, we then have what we call the victim rescue. This challenge simulates a firefighter removing a victim from a fire as quickly as possible to save the victim from injury. A 79kg (175lb) mannequin must be picked up from the ground, grabbed from behind, and then dragged backwards for a length of 30m (100ft). This completes the challenge.

LIVEExclusive Interview

7510/2015

ABDULRAHMAN ALI AL FAILAKAWI

MOHAMMED HASSAN AL QALLAF

HOW DID YOU FARE?

AL FAILAKAWI: 227 firefighters participated from over 34 countries and we were the only two participants from the Gulf Countries. We didn’t participate in the group event because it required a team of five. For the individual events I came out at 8th place while Al Qallaf placed 17th and for the pairs we came in at 5th place.

WHAT WAS THE MOST CHALLENGING ASPECT OF THIS COMPETITION?

AL FAILAKAWI: The rules were the most challenging. We are used to Canadian rules here in Kuwait and as such they differ from American ones in terms of points and timing.

AL QALLAF: Also in terms of equipment, we had to adjust. In the US tournament when you hit the sledgehammer, you’ve to come down low and slow. While in Canada, the equipment is hydraulic so you’ve to do it strong and fast.

WHAT WAS YOUR TRAINING FOR THE TOURNAMENT LIKE?

AL FAILAKAWI: We’ve competed in Kuwait in this sort of tournament before so we knew what to expect. Hence we did our training ourselves. KOC sponsors us so they were very understanding and gave us all the assistance and support needed and for that we are grateful.

HOW DID YOU GET ON IN THE KUWAIT-BASED TOURNAMENTS?

AL FAILAKAWI: In 2013 we came first in the group division and I came 3rd place individually. Would you believe when we competed here we were much heavier? I weighed 117kg (258lb) and almost passed out, as I had no stamina. Then one year ago, weighing 98kg (216lb), I came in at 4th place.

LIVE Exclusive Interview

7610/2015

SO HAVE YOU BOTH LOST WEIGHT IN RECENT YEARS?

AL FAILAKAWI: Yes three years ago, I weighed 135kg (298lb). I now am 89kg (196lb).

AL QALLAF: Two years ago I was 109kg (240lb). Today I weigh 79kg (174lb).

WHAT GAVE YOU THE CONFIDENCE TO PARTICIPATE OVERSEAS?

AL FAILAKAWI: After the win in Kuwait, we thought, you know what? We should compete on an international level.

AL QALLAF: We are now looking at the possibility of competing in the same tournament style but Canadian rules in December in Abu Dhabi. It’s only open to firefighters located in the Arabian Gulf.

WHAT’S IT LIKE BEING A FIREFIGHTER FOR KOC? WHAT DOES A DAY AT THE OFFICE ENTAIL?

AL FAILAKAWI: First we go for a 7am run. We get our recruits to do the same but they do 3km (just over one mile) versus our 10km (six miles). When we are on duty, as instructors, we check all the equipment. We lecture firefighters throughout Kuwait usually from October to April and we get as many as 100 firefighters from the government and we teach them fire management in oil and petrochemicals.

WHAT IS THE MOST CHALLENGING THING ABOUT YOUR WORK?

AL QALLAF: Finding time between work and training.

AL FAILAKAWI: For me it is training the recruits, such as in how to get their gear on. Also when they have all their firefighting kit on and have to venture through narrow places with their masks on, sometimes they will freak out and get claustrophobic. Hence I have to work at keeping them calm and assured while getting the drill completed.

WHAT’S YOUR ADVICE TO PEOPLE WANTING TO BE FIREFIGHTERS? AL FAILAKAWI: It’s all about being kind and helping people. It’s a full time responsibility because you can’t let your health slide. You have to be fit and ready to help people when duty calls.

LIVEExclusive Interview

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2015

WIN

NER

’S P

ROFI

LE –

PAG

E 82

n 50 years only 13 people have held the title of Mr. Olympia. It’s been dubbed the ‘Superbowl of

Bodybuilding’ and this year it gave away over $1m in prize money. It is surely the most prestigious event in the bodybuilding calendar, taking place at the larger than life location of Las Vegas, USA. And this year’s Mr. Olympia certainly didn’t disappoint…

i

The battle for the Sandow Trophy is surely the toughest feat that any bodybuilder could ever face. Here’s all the news from this year’s Mr. Olympia straight from the stage in Nevada…

Photography by Igor Kopcek, EastLabs.sk

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LIVE Show Review

When Phil Heath’s name was called out on Saturday night,

he became the first bodybuilder since Ronnie Coleman to take five Mr. Olympia titles in a row. If he wins again next year, he will match Dorian Yates’ and Arnold Schwarzenegger’s runs of six consecutive victories (Schwarzenegger actually won seven times but there was a four year gap between his sixth and seventh win). Two more, and he’ll be in the same

league as Lee Haney and Ronnie Coleman with eight consecutive wins each. At just 35 years old, Heath – known on the circuit as ‘The Gift’ – has plenty more years ahead of him to try and match and even smash these records. The runner-up this year, Dexter Jackson, is 45, so imagine what Heath could do in the next ten years. 40-year-old Shawn Rhoden – also from the USA – took third place, making an all-American top three.

At the Mr. Olympia press conference, Heath humbly thanked all the “amazing fans” and his fellow “amazing athletes,” adding that: “each and every one of these guys upon this stage deserves a huge amount of respect.” When asked about Kai Greene’s absence this year, Heath said that it wasn’t his job to comment and that he just “focuses on himself.” This definitely seems to be a method that pays off.

heath wins again

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LIVEShow Review

Of course, Mr. Olympia is more than just bodybuilding and

over the past few years the contest’s Physique division has commanded as much attention as the main event. With a history of just three years, the category has grown in popularity, showcasing an aesthetic that is symmetrical, conditioned and shredded but – unlike bodybuilding – bigger is not better. Succeeding in Physique is in no way easier than the bulkier counterparts in the Open division. Presentation is everything and it is said that the competitors’ looks are also judged, so overall appearance is key. In the end, it was 24-year-old Californian (and friend of Perfect Fit) Jeremy Buendia who took first prize for the second year in a row, making him the most successful competitor in this competition ever! Second place went to Yugoslavian-born Sadik Hadzovic, and Jason Poston from Texas took third. After the show Buendia thanked his fans and trainer Hany Rambod and said this year his “prep had been perfect.” Buendia and Rambod will be travelling to Kuwait for the Platinum Sports Festival so be sure to congratulate him when you see him in town.

Congratulations to Mamdouh Elssbiay aka ‘Big Ramy’ who

soared into the top five at just his third outing onto the Mr. Olympia stage. Speculators had high hopes for Ramy, who came 8th in 2013 and 7th last year. The 31-year-old Egyptian, who now lives in Kuwait, was the youngest in the top ten and made a huge impression on the crowds, tipping the scales at an incredible 142kg (315lb)! With a steady improvement over the past three years and still so young, we expect even bigger things from Ramy in the future. Be sure to congratulate him next time you see him in Ktown.

Big raMy in top 5

the perfect physique

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LIVE Show Review

OBAID’S

OLYMPIA

WORKOUT

– PAGE 28

There was further success for the Middle East as Dubai-born

Essa Obaid took tenth place. The 36-year-old, who has been prepping at Oxygen, improved by an incredible six places since his last outing at Olympia in 2013. What a result to have two Middle Eastern bodybuilders finish in the top ten, not to mention Roelly Winklaar, who has also been training at Oxygen (no less than three times a day) taking the 7th spot. This is the second time ‘The Dutch Beast’ has taken 7th place (the other was in 2013) and a massive improvement on his 12th ranking last year. A special mention must also go out to Lebanese Mohamad Ali Bannout, who missed out on the top ten but came joint 16th alongside USA’s Curry, Kuclo, Rowe and Smalls plus Jellali from Morocco and Piotrkowicz from Poland.

2015 MR. OLYMPIA TOP TEN#1 Phil Heath (35) USA#2 Dexter Jackson (45) USA#3 Shawn Rhoden (40) USA#4 Dennis Wolf (36) Germany#5 Mamdouh Elssbiay (31) Egypt#6 Branch Warren (40) USA#7 Roelly Winklaar (38) Curacao#8 William Bonac (33) Netherlands#9 Victor Martinez (42) Dominican Republic#10 Essa Obaid (36) UAE

The drama began early this year when 40-year-old Kai Greene

made a last minute announcement that he would not be competing, just days before judging began. Greene is a crowd favourite with an inimitable stage presence and a long-term fierce rivalry with Phil Heath, coming in second place to Heath’s first for the last three years and with the two competitors even having an on-stage scuffle at last year’s event. While the explanation for his last minute drop out has still not been confirmed, some have speculated that Greene was expecting his supplement line to sponsor the event exclusively and purposefully held back his contract until it was agreed. Maybe we will never know the true reason, but for many, it was cause to believe even more strongly that Heath would take his fifth Sandow in a row, now that his main rival was no longer challenging him.And that he did.

greene gone

oBaiD taKes 10th place

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LIVEShow Review

THE gift

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LIVE Winner's Profile

gift EARLY LIFE

Born in Seattle, Washington on December 18, 1979, Phillip

Jerrod Heath proved to be an adept athlete from a very early age. As a child, Heath displayed a natural affinity for basketball and spent hours honing his ball-playing skills in and out of school. When he reached high school, the slender yet athletic teenager inevitably began playing varsity basketball. Heath’s on-court performances earned him rave reviews and no one was surprised when the University of Denver came knocking with an athletic scholarship and an offer to play shooting guard for their Division 1-A Men’s basketball team, the Pioneers. Heath enjoyed great success at university, playing on the team throughout his time there (1998 to 2002), and also achieving a double-major in IT and Business Administration.

Phil Heath as shooting guard for the Denver Pioneers

EARLY LIFE

EARLY LIFE

Upon graduating, Heath looked for a career path that would

enable him to indulge his twin passions of competing to a high level and engaging in frequent physical training. With basketball now very much in the ‘been there, done that’ category, Phil looked for something else – something that would completely absorb him; something that would deliberately challenge him to the point of feeling overwhelmed. Heath finally found the perfect answer:

THE SEARCH BEGINS

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It seems impossible that a 5’ 9” (175cm), sub-85kg basketball player could go on to claim the Mr. Olympia title five times in a row. But when you have the desire and self-belief of Phil Heath, nothing is impossible, as Bo Heamyan finds out…

BODYBUILDING

LIVEWinner's Profile

THE NEXT BIG THING?In October 2002, Phil Heath was a modest yet incredibly

ambitious 83kg, 22-year-old who was convinced he was going to be ‘The Next Big Thing.’ After months of intensive training that saw him put on more than 5kg of muscle, Heath entered his first competition as a novice light-heavyweight in the 2003 Northern Colorado State Championship.

Characteristically, he walked away with the overall title on his very first attempt at it.

Buoyed by this initial and immediate success, Heath went on to compete, once again as a light-heavyweight, just eight weeks later. Although he came first in his division, the still somewhat naïve young trainee from Seattle failed to achieve an overall victory, a disappointment which he later attributed to an over-reliance on his inherent genetic ability.

This unexpected blow had an immediate effect on Heath. After picking himself up and dusting himself down, he vowed to learn more about his trade and started engaging his brain as well as his natural brawn. This enthusiasm to adopt a more professional approach led him to enrol in a hardcore gym in 2003 and, soon after, to achieve overall victory at the NPC Colorado State Show (where he earned the distinction of being crowned ‘Mr. Colorado’), competing as a heavyweight for the very first time.

Heath remembers:

This success well and truly lit the fuse on Heath’s bodybuilding career, as it led to him signing up with Weider Health and Fitness and competing for his IFBB pro-card at the NPC USA Championships, where he took overall honours as a burgeoning 97.5kg man-mountain.

The rest, as they say, is history. Heath really did become ‘The Next Big Thing,’ winning big in all competitions from 2005 onwards as an 110kg+ beast, and – ultimately – achieving no less than five Mr. Olympia titles on the bounce.

HEATH'S TRAINING SPLIT

As you would expect, Heath’s training split is more than just

a little intense. Upon inspection you’ll notice he is a fan of training most body parts twice a week, an approach that he attributes to the great Ronnie Coleman. “He hit everything twice,” says Heath of Coleman. “I want to make sure that weaker areas are getting enough volume throughout the week to where they stay stimulated and full.”

On the next page is a taster of what the big man puts himself through on a weekly basis.

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I was ready for Colorado so far out that I was really relaxed the last weeks leading up to the show...“


DAY 1 QUADS / HAMSTRINGS / CALVES

● Hack squat: 7 sets of 20 reps● Walking lunge: 4 x 8-10● Smith machine squat: 4 x 8-10 ● Leg extension: 4 x 8-10● Lying leg curl: 4 x 8-10● Stiff-leg deadlift: 4 x 8-10 ● Seated leg curl: 7 x 10-12

DAY 2CHEST

● Hammer strength incline press: 4 sets of 8-10 reps● Machine chest press: 4 x 8-10● Flat-bench dumbbell flyes: 4 x 8-10 ● Cable incline flyes: 7 x 6-8

DAY 3BACK

● Wide-grip pull-up: 4 sets of 8-12 reps● Seated cable row: 4 x 8-10● Barbell row: 4 x 8-10 ● One-arm dumbbell row: 4 x 8-10● Machine row: 4 x 8-10

DAY 4QUADS / HAMSTRINGS / CALVES

● Leg extension: 4 sets of 8-10 reps● Front squat: 4 x 8-10● Leg press: 4 x 8-10 ● Squat: 7 x 8-12 ● Lying leg curl: 4 x 8-10● Dumbbell stiff-leg deadlift: 4 x 8-10● Seated leg curl: 7 x 10-12

DAY 5SHOULDERS

● Seated dumbbell press: 4 sets of 8-10 reps● Lateral raise: 4 x 8-10● Barbell front raise: 4 x 8-10 ● One-arm cable lateral raise: 7 x 8-10● One-arm cable bent-over lateral raise: 4 x 8-12● Face pull: 4 x 8-10 ● Bent-over lateral raise: 7 x 8-12

DAY 6BACK

DAY 7CHEST/ARMS

● Repeat day 2● Barbell curl: 4 sets of 8-10 reps● Dumbbell preacher curl: 4 x 8-10● High cable curl: 4 x 8-10● Cable push-down: 4 x 8-10 ● One-arm cable push-down: 4 x 8-10 ● Dip: 4 x 8-10

IT’S ALSO CLEAR THAT PHIL LIKES TO STAY WELL WITHIN THE 8-12 REPS RANGE. HIS THEORY IS:

PHIL HEATH'STRAINING SPLIT

REPEAT DAY 3 AND ENJOY YOUR DAY

8510/2015

Anything above 12 reps, I realise that I should probably go heavier. And anything below eight, I feel like I'm just focusing on strength.“


By his own admission, Phil isn’t one of those bodybuilders who feels the need

to count and recount every gram of protein, carbohydrate and fat he consumes. Yes, he does weigh his meat intake (or his wife Jen does), but when it comes to nutritional intake in general, The Gift prefers to be more instinctive than scientific.

With regard to protein, Heath’s source of choice is red meat, particularly steak.

After red meat comes fish, and in particular, sushi. He also has a very healthy appetite for salmon steaks, which are high in omega-3, one of the essential fatty acids (EFAs). As well as being highly effective in protecting against everything from arthritis and asthma to heart disease and allergies, EFAs also help to reduce muscle breakdown and enhance fat loss, so it’s no surprise Phil is a sucker for cold-water fish.

While that old bodybuilding favourite chicken (breast, of course) does make it on to the reigning Mr. Olympia’s menu, it is not an overly welcome addition. One thing that does get his boat well and truly floating though is a nice, steaming bowl of Cream of Wheat, preferably when it’s served up with egg whites.

All in all, Phil normally aims to consume around 400 grams of protein on a typical off-season day. Paired up with a typical intake of 600 grams of carbs and 100 grams of fat (max), the man-mountain’s total daily calorific intake tends to be just shy of the 5,000 mark. Throw in around 10 litres of water and some well chosen supplements and the rest – for him, anyway – just seems to take care of itself.

NUTRITION

STEAK (SIRLOIN BEEF)

CHOOSE YOUR CUT; FATTY RIBEYE CAN CONTAIN 466 KCALS PER 100G, BUT A LEAN SIRLOIN IS JUST 206KCALS.

244kcal

calories

27g

protein

14g

total fat

SUSHI (RAW SALMON NIGIRI)

THERE ARE 134 KCALS IN 1 SERVING, 2 PIECES OF RAW SALMON SUSHI NIGIRI. YOU'D NEED TO SWIM 11 MINUTES TO BURN THEM.

67kcal

calories

7.1g

protein

3.9g

total fat

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I love red meat because it helps me put on weight. I don't know if it's the creatine, B vitamins or zinc, but red meat helps me grow. My body responds really well to it.“


It’s fair to say there has probably never been a professional bodybuilder – from this century

or the last – that has managed to alter their physique quite as much as Phil Heath did within the space of five or so years. This is a man who brings something new to every single competition he enters, blowing the minds of judges and fans (and rivals) alike. Simply put, this is a man for whom the term ‘impossible’ just doesn’t exist. Phil Heath, reigning Mr. Olympia and all-round bodybuilding hero, you are an inspiration to us all.

PHIL’S TYPICAL SIX-MEAL DAY

CHICKEN(BREAST FILLETS)

TAKE OFF THE SKIN OF A CHICKEN BREAST AND KNOCK BACK FROM 170 KCALS TO JUST 116.

116kcal

calories

21g

protein

3g

total fat

CREAM OF WHEAT (WATER)

IF MADE WITH WATER, CREAM OF WHEAT CAN FILL YOU UP ON JUST 126 KCALS.

126kcal

calories

4g

protein

0g

total fat

A FINAL WORD

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Here’s what mealtimes look like during a typical off-seasonday in the Heath household:

1. BREAKFAST- six egg whites, - cup Cream of Wheat, - 30ml water

2. BRUNCH- 8oz top round steak,- 2 cups white rice, - broccoli

3. LUNCH- 8oz chicken breast, - 2 cups brown rice, - asparagus

4. 'TEA'- 60g protein / 150g carbohydrate shake

5. DINNER- 8oz top round steak,- 1 1/2 cups white rice, - spinach

6. SUPPER- 8oz tilapia fish, - broccoli

Arraya Center - Sharq22997714

Olympia Mall- 1st Floor22268677

CAMPIONE

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STYLETRUE STYLE IS NEVER RIGHT OR WRONG

ONLY THE BEST

FEVER PITCH FASHION

The irrefutable style of one of sport’s biggest stars

DINNER IS SERVED

Five of the most stylish restaurants in the world

The absolute greatest gadgets in stores right now

90 93 95

tiMe is Moneyany philosophers have mused that time is the most precious commodity on earth, but does

that justify spending $112,000 on a watch? Well, technically speaking you get two watches if you purchase the Nico Gerard Pinnacle limited edition 18-carat gold Apple Watch. Designed for those who really want the Apple Watch but don’t want to sacrifice their analogue wrist wear, this creative solution features a red-faced, 41mm, three hand chronograph timepiece on one side and the ability to add the Apple Watch on the underside. Only 88 are being made and they should be available within the year. Can you wait that long?

m

There’s a time and a place for a burger or pizza. They’re what cheat day was made for. But for a taste of luxury, would you try a finer diner?

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MENUSMAGICAL

STYLE World’s Best

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ans of fine dining are now part of a whole new social

scene. Check out your instagram feed; it will be full of snaps of starters, marvellous mains, delicious desserts and #nofilter food, in general.

But it’s not just about the food, it’s the luxurious location, the aesthetics, the number of Michelin stars each establishment holds, and of course, the chef, who ensures your ‘dining experience’ is never forgotten. Eating out is now stylish in its own right.

If you love fine dining, and have no qualms about going big on the bucks, then it’s time to get your taste buds dancing. The top, most luxurious restaurants in the world are here at your disposal. With no expense spared, of course…

F

As far as underground restaurants go, it doesn’t

get wackier (or more watery) than this. Ithaa (translated in the Maldivian language of Dhivehi as ‘mother of pearl’) is an extension of the sea. Quite literally.

The restaurant offers European cuisine in a six course set dinner style menu starting at a minimum of $320 (95KWD) per person. While you’re sampling a spoonful of reef fish caviar, try and spot Nemo in the coral gardens that surround the dining room that comprises a 180 degree panoramic view, five metres under the Indian Ocean.

ITHAA UNDERSEA RESTAURANT

MALDIVES

STYLEWorld’s Best

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Sublimotion is considered the world’s most expensive

restaurant. Although Ibiza is renowned more for its flamboyant party lifestyle than its tranquil dining arrangements, this enterprise is from another realm.

A part of the Hard Rock Hotel in Playa d’en Bossa, it permits a mere 12 patrons to attend the restaurant at one time. Now, if that’s not exclusive enough, wait until you try the food… A 20-course gastro-sensory medley set to excite the taste buds (and the wallet upon receipt of the bill), it will set you back $1,854 (560WKD) per head. Michelin-starred chef Paco Roncero has designed a blend of contemporary precision and exquisite foods like no other menu offers at the moment.

SUBLIMOTIONIBIZA, SPAIN

ARAGAWA, TOKYO

With an accolade of three Michelin stars, this restaurant

is continuously moving up in the culinary stakes and has proudly boasted a sequence of celebrated chefs for well over 40 years. The fact that its chef Benoit Violier was voted Chef of the Year in Switzerland in 2013, earning a staggering 19/20 in the French restaurant guide Gault et Millau, simply speaks for itself. For $415 (125KWD), you can indulge in their sensory experience menu and delight in sampling an array of sumptuous signature dishes such as the seared Blue Cotentin lobster served with black truffles or the caramelised banana fig silvers under a menthol sheet.

RESTAURANT CRISSIER, SWITZERLAND

Previously rated as the world’s most expensive restaurant in 2006 by

Forbes, Aragawa still exists as one of the most exclusive and costly eateries in the world. The fact that it seats only 22 people and its location is in the basement of an office building in the Shinbashi business area of Tokyo, suggests that it’s most definitely a steak house with a difference. Aragawa prides itself on its signature dish, the Kobe (incredibly tender, marbled) beef. The restaurant also serves Sanda beef, which is why Aragawa is as successful as it is. The broiling process of the Sanda beef comprises ten individual stages, while the hand-fed, Wagyu cows are massaged each day to achieve some of the juiciest beef in the world. The cost per person is $350 (105KWD) to sample this succulent, privileged piece of meat.

The third restaurant on our menu is situated in Paris, a food lover’s

paradise. Overlooking the Jardin des Tuileries, it’s inspired by Salon de la Paix at the Chateau de Versailles and is notable for its array of decorative antique mirrors and superbly expensive chandeliers interspersed with crystal, bronze and marble additions.

Its owner, the award winning chef Alain Ducasse, offers a sumptuous meal consisting of three components followed by cheese and dessert, costing $550 (160KWD) per person. Extra special dishes such as lobster, veal sweetbreads and guinea fowl pie are all crafted by the head chef, Christophe Saintagne. Taking luxury to another level, this Versailles-motivated dining experience is second to none.

RESTAURANT LE MEURICE, PARIS

STYLE World’s Best

hether he’s attending a fashion show or royal function, modelling, or taking

part in a TV interview, Beckham’s attire is always on trend. He’s been the face of Police sunglasses and the body of H&M underwear, and is now showcasing the Belstaff label. Plus, what other man could carry off a sarong, a mohican or ‘his and her’ leathers with his wife, Victoria?

No one does it better than Beckham where jeans are involved. From stone washed to skinny, combat style and distressed, Beckham is often seen in RRL (Rodeo Ralph Lauren) and Dior Homme jeans. His colour palette often favours greys, black, and blue hues and he adds to the street look by

sporting a metal chain accessory from his belt.

Becks mixes his collection of denim in a variety of ways. When it comes to headwear, think of the kepi or oversized knitted beanie.

For a coat, think khaki coloured knee length army style. For a jacket, think the blazer, the leather bomber jacket or knitted cardigan. Tops? It’s all about the classic jean number – the white T-shirt – and all varieties of the checked shirt. And for footwear, it has to be pristine white trainers (he is from Essex, after all) or archetypal brown lace up boots.

Move over Victoria, with your mission to win over the fashion world; your husband already owns it.

W

CELEBRITYCLOSET

OCTOBER 2015 >>>

G-STAR______________www.g-star.com

PRPS NOIR______________www.prpsjeans.com

DIESEL______________www.diesel.comG

ET T

HE

LOO

K

JEAN GENIE

STYLELike your Style

Oozing style and charisma from every pore of his body, David Beckham sets global fashion trends. Add jeans to the mix and it’s almost as if they were designed solely for him. How does he do it?

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THE ROBOTYES, WE SAID ROBOT. THE TIME WHEN THESE FELLOWS ARE IN THE FAMILY HOME IS PERHAPS NOT EVEN DECADES AWAY, AND IF YOU WANT TO BE AHEAD OF THE TIMES YOU CAN GET ONE NOW. THE MOST EXCLUSIVE OF ALL FOR NOW SEEMS TO BE ASIMO, A WALKING, TALKING, AND FAIRLY AGILE HUMANOID OF 140CM IN HEIGHT. THE TRUE COST IS EYE-WATERING, BUT YOU CAN LEASE ONE FOR ABOUT $150,000 (45,450KWD) A MONTH.

THE

MO

ST E

XCLU

SIV

E TE

CH IN

TH

E

wo

rld

STYLEGear & Gadgets

In this month’s ‘Best of the Best’ edition, Luke Haward brings you a bucket list of gadgets and gizmos to splash out on…

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THE PLASMA TV

The Cellphone The DeskThe Monitor

The ToiletThe Home SecurityThe Meditation Tool

SAMSUNG HAS RECENTLY PIPPED RIVAL LG TO THE POST IN PRODUCING A 105 INCH (266CM) ULTRAHIGH DEFINITION TELEVISION. WEIGHING IN AT 5,120 BY 2,160 PIXELS, THIS CURVED TV SCREEN WILL COST YOU AN ASTOUNDING $120,000 (36,360 KWD). IT ALSO COMES WITH A QUAD SCREEN CAPACITY, WHEREBY IT CAN BE SPLIT INTO FOUR SEPARATE SCREENS.

Continuing the trend of decking out technology with jewels,

Savelli has released a $250,000 (75,750KWD) smartphone in white gold and studded with diamonds. Running on Google Android, the phone comes in range of versions and finishes, and there is even an emerald option available.

The higher end of this relatively new market doesn’t

seem to have reached elite status just yet, but it might. The most expensive treadmill desk is the impressive looking Walkstation, which for a mere $4,000 (1,210 KWD) can be yours.

When it comes to computers, of course

the sky is the limit. The beast of all beasts seems to be a setup known as Decadent Display, which can be operated in various combinations using up to a staggering 64 screens at once.

Toto’s Neorest 600 comes in at a mere $5,000 (1,500KWD)

and provides motion activated seat-rising, air purifier upon standing, and an automatic flush. Seat and water temperature can also both be controlled.

While not as costly as underground bunkers and

helipads, the Burglar Blaster home installation, costing a cool $50,000 (15,000KWD), can be used to spray fog into the atmosphere of the home, confusing or incapacitating invaders. Or use it for parties and discos?

You may need to lie down after buying all this fancy

tech. One of the most luxurious packs out there is the Versus system, which comes at a cost of $399 (120KWD) + subscription, and offers a range of brain wave training games for developing your equanimity. No more worrying for you.

STYLE Gear & Gadgets

9710/2015

The Smartwatch

The Home Cinema

THE FITNESS MACHINE

THE MP3 PLAYER

The Wearable TechThe Speaker

The Chair

Apple have created the ultimate in smartwatch bling

with their $230,000 (70,600KWD) Clock Block Watch, covered in 18 carat gold and encrusted with diamonds. This watch comes with a heart rate sensor, speaker and microphone. It can also manage instant messages and emails.

For the ultimate in luxury home entertainment, you

could do worse than picking up a Prima Cinema Player. The projector alone will set you back $35,000 (10,605KWD). With two terabytes of storage space and secure fingerprint technology, this system is built to impress. It also comes with a daily (paid) service for downloading movies that have not yet hit the cinema!

THE VIBRO GYM GOES FOR A COOL $69,000 (20,907KWD), AND CLAIMS TO WORK OUT EVERY MUSCLE OF THE BODY. APPARENTLY IT HAS HEALTH BENEFITS EVEN WHEN USED FOR A MERE 10 MINUTES A DAY. IF YOU USE IT FOR 10 MINUTES EVERY DAY FOR A DECADE, IT ONLY WORKS OUT AT ABOUT $1.89 (500 FILS) PER MINUTE!

WHILE THERE IS AN ARRAY OF SUPER-EXPENSIVE PLAYERS ON OFFER, THE FINAL WORD IN THE FIELD THUS FAR IS THE STUART HUGHES’ IPOD TOUCH SUPREME FIRE EDITION, WHICH IS COATED IN GOLD AND SET WITH 53 DIAMONDS. WITH ONLY THREE PLANNED TO BE MADE, YOU MIGHT HAVE A HARD TIME GETTING HOLD OF ONE, BUT IF YOU DO IT WILL COST $330,000 (99,990KWD).

In the world of fitness trackers the bling options

tend to be light on functionality. But the Armill Top Edition is stylish and substantial. It also comes with a price tag of $149,000 (45,150KWD). This bracelet gives you a 24-hour single touch comm and links to a Christophe & Co personal assistant. Oh, and it charges kinetically.

If you love music, you’ll want to listen to it

in the best way possible. And for just $5 million (1.5 million KWD) you can listen to your favourite songs through the Hart Audio D&W Audio Pleasure System. Cast in 24 carat gold, the speakers actually look like two giant ears…

The AcuTouch 9500 massage chair takes scans of a user’s

back to determine the optimal program and position for pressure points. It’s an intelligent chair indeed, and yours for $6,000 (1,800 KWD).

STYLE

RULES OF ENGAGEMENT The rules of American Football were devised in 1876 by a college sports coach named Walter Camp, and it was his template that created the game we know today.

NFL IS BORNThe American Professional Football Association was founded in 1920, changing its name to the National Football Association (NFL) two years later.

ACTION REPLAYA typical game of football lasts for around three hours, with the ball only being in play for 11 minutes. The majority of the televised game (55 percent) involves showing video replays of the action.

LET'S PLAY BALL‘Neon’ Deion Sanders is the only player in history to hit a Major League Baseball (MLB) home run and score an NFL touchdown in the same week. Likewise, he is the only person to play in both the World Series and the Super Bowl.

BIG NAMESRed Grange was American Football’s first player to sign endorsements. His name alone was enough to attract record crowds to his games.

SAFETY NOT GUARANTEEDFootball helmets weren’t made mandatory to be worn until the 1939 season.

DON'T LOSE YOUR HEADHead injuries to players can lead to repeated concussions, raising the possibility of CTE (chronic traumatic encephalopathy) and various mental health issues including dementia, Parkinson’s disease, and chronic depression.

HUDDLE UPA deaf quarterback from Gallaudet University, Paul Hubbard invented the huddle. Before play began, he gathered the other players together so he could communicate with them better.

SUPERSTAR STATSWalter Payton in 1979 and

David Patten in 2001 are the only players who have caught, rushed and thrown a touchdown against the same team

in a game.

INJURY TIME

Injured NFL players get more camera

time than players celebrating

in televised games.

9810/2015

COOL DOWN Bodywork

As American as mom’s apple pie, the game of gridiron is starting to gain rapid popularity, with fans from all corners of the globe tuning in every Sunday. But what do you know about American football? Here are some facts and stats to kick off…

IN THE ZONE

9910/2015

COOL DOWNBodywork

To make the NFL, players need to be strong and fearless, ready to tackle opponents head-on and force their way to the end zone. Here are four strength-building exercises to make it big on the gridiron

EARN YOURSTARS STRIPES

AND

With a cable machine behind you, rest with your back on an exercise ball, holding abdominal crunch straps in both hands above your chest.

Perform a crunch, feeling the resistance in both cables as you move your upper body forward.

Hold the position for five seconds and slowly return to the start.

THREE-WAYBALANCE TOUCH

DUMBBELLPUSH UP & ROW

DUMBBELLBENCH PRESS

CABLE-RESISTED EXCERCISE BALL CRUNCH

For increased resistance, move the exercise ball further away from the cable machine.

Hold an American football firmly under your left arm.

Squat down slightly on your right leg.

Maintain position and bring your left leg far forward and touch foot to ground.

Now move your left leg as far to the left as possible and touch the ground.

Bring your left leg back before moving it as far behind you as you can and touch it to the ground.

Do this five times and then swap legs, this time balancing on your left leg with the football under your right arm.

To really work on your strength, this is a difficult but highly rewarding exercise.

With a dumbbell gripped in each hand, lie forward in the traditional push-up position.

Now push your body up with your right arm, and then perform a row with your left.

Lower yourself back down, and swap arms, this time pushing up with your left and rowing with your right.

Repeat ten times for each arm.

A classic exercise for arm strength.

Lie with your back on a bench, with a dumbbell in each hand.

Now with your hands evenly spaced apart, slowly push both arms up into the air until they are fully stretched out above you.

Lower the dumbbells back down to your chest, returning to the start position.

Try increasing the weight on each dumbbell for further resistance.

BODY LIKE:

Unlike many Hollywood actors, Matthew McConaughey doesn’t stop working out when a movie project finishes. Indeed, his commitment to keeping in shape all year round is well known. How does he do it?

McCONAUGHEY

Celebrity Fitness

10010/2015

COOL DOWN Movie Star Secrets

here is one simple reason why this 45-year-old Texan

is known as ‘Matthew Mahogany.’ He has a body that looks like it has been carved from hardwood and puts most 20-year-old guys to shame. The star of Magic Mike, Interstellar and The Wolf Of Wall Street (to name but a few) is often photographed by paparazzi doing press-ups on the beach, and he loves bodyweight exercises. For sure, ‘Mahogany’ is of the opinion that bodyweight exercises – when they’re done correctly – can be every bit as intense as resistance exercises performed with weights and machines.And judging by the look of him, it’s hard to disagree.

Here’s an example of Matthew’s typical bodyweight program:

T

PRISONER SQUAT (WITH HANDS BEHIND HEAD) 20 reps

SPIDERMAN PRESS-UP 7 per side

REVERSE LUNGE 12 reps per leg

WALKOUTS 10 reps

DECLINE PRESS-UP 20 reps

The following exercises should be performed consecutively

without rest. Once complete, rest for one minute and then repeat the circuit three or four more times.

Pretty easy, you may think. Try doing it three or four times a week though – on the beach – and see how you get on...

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PART IX:

YOU CAN’T LOSE WEIGHT AND GAIN MUSCLE AT THE SAME TIMEWe’d all be lying if we said we didn’t want to lose a bit of weight as well as building lean bulk. But is it a lie when they say we can’t do them both at the same time?

Everybody knows that you need to eat fewer calories than

normal to lose fat, and that you need to consume more calories than normal to gain muscle. Because each of these facts is individually irrefutable, it has become perceived wisdom that, if you want to achieve both these aims, you need to focus your attention on each of them at different times i.e. lose fat then gain muscle. The commercial marketplace reflects this way of thinking, offering all kinds of bulking and cutting phase solutions, which in general, consumers seem very happy to buy into.

The truth is that it is quite possible to gain muscle even

when your calorie intake is low; the crux is that you have to work very hard to make it happen. The fact is, even if your intake of carbs remains low throughout the day (as it would when endeavouring to lose weight), you can still gain muscle as long as you consume relatively high amounts of protein.

Of course, this would mean that you'd have to take protein on board as soon as you wake up, before you train, after you've finished training and, just for good measure, just before you go bed to afford yourself the best chances of success. Suffice to say, utilising protein supplements would help to make this considerably easier than relying on protein-rich meals alone.

10110/2015

COOL DOWNFitness Fables

FAHAD SALMEEN

AGE: 21

Fahad is in the Kuwait national team for rowing and –

at just 21 – has already achieved 1st place in Arab

and 6th place in Asia competitions. Keep up

the good work! Instagram: @fahad.salmeen IBRAHIM RIZK AGE: 40

Powerlifter Ibrahim comes to Platinum to stay healthy and train for competitions. His accolades include 2nd place in Asia and Arabian Gulf. Stay strong Ibrahim!Instagram: @ibrahimrezk2020

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

10210/2015

MOHAMMED ABDALMEHSEN

AGE: 23

23-year-old Mohammed has high hopes of becoming

a competitor on the pro circuit and trains as much

as he can to achieve his goals. Good luck Mohammed!

Instagram: @don5waan

MOHAMMED AL DURIBAN AGE: 25

With a gold medal in boxing and a silver in shooting, Mohammed is already an accomplished athlete. He now trains to compete on the pro circuit.Instagram: @7mo0odka

MOHAMMED AL SHAIBAN AGE: 30

30-year-old Mohammed regularly attends Platinum Health Club for the health benefits.

BADER BUHAMAD

AGE: 31

Bader knows the importance of staying fit in his

thirties and at age 31, comes to the gym to do just

that. Instagram: @Baderyasin84

YOUR

WORKOUTYOUR

WORKOUT

COOL DOWNYour Workout

10310/2015

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

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

YOUR WORKOUT

YOUR WORKOUT

NASER AL SAFRAN AGE: 34

Swimmer Naser has take 1st and 3rd prizes in his

field. Out of the pool, he trains at Oxygen to keep

fit. And it looks like it's working!

Instagram: @nassser81 ALI BURHAMA AGE: 27

27-year-old Ali regularly comes to the gym to stay fit and healthy. Keep up the good work Ali! Instagram: @ali_burhama

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

10410/2015

YOUR WORKOUT

YOUR WORKOUT

ALI BURHAMA AGE: 27

MESHAL AL SHAMLAN

AGE: 29

29-year-old Meshal is definitely one to watch. Having

taken 5th place in Mr. Olympia Amateur, the Asia

Championship, AND Oxygen competition, he dreams of

IFBB Pro status. Good luck! @meshal_al_shamlan

ABDULLAH MOHAMMED AL OMRAN

AGE: 29

Abdullah took 4th place in the 2013 Oxygen

contest and continutes to train hard to become a

competitive bodybuilder. Looking good! @alomraan

JERRY ROMASANTA AGE: 46

46-year-old Jerry is living proof that age is no barrier when it comes to bodybuilding. He has already won 1st place in the Philippines and trains in order to compete. @jerryromasanta39

ABDULLAH AL AWADHI AGE: 25

Volleyball player Abdullah trains to keep fit. His best achievement so far is 1st place in a Kuwait beach volleyball competition. Instagram: @alawadhi_90

COOL DOWNYour Workout

10510/2015

REFRESH & REBOOT

COMING UP...

11/15 F1 legends, dune bashing in MENA, Superbikes, cycling for cardio, motor gadets + more!

The many health benefits of zinc and ZMA plus the best products to buy in KTown

A killer combo of tricep and bicep exercises for sleeve- splitting arms in just 84 days

Train hard without the gym + challenge yourself to the five toughest bodyweight moves

START YOUR ENGINES:CARS & BIKES SPECIAL

THINK ZINC - SUPER SUPPLEMENTS REVIEW

12 WEEK WORKOUT:UPPER ARM PLAN

BODYWEIGHT TRAINING- GET FIT ANYWHERE

ARNOLDCLASSIC '15

All the news from Madrid including the pro show and amateur division

Transform your facial skin into a younger you with

a tuning fork. Placing the fork on specific areas of the face and neck allows the vibrations to tighten skin, eradicate wrinkles and banish ugly dark circles. By cleansing the energy meridians, it’s a safe and natural way of reducing crow’s feet without the use of needles.

IRON OUT WRINKLES

Drinks made from plant water are the next big fad

and they’re certainly a hit with the celebs. Drinks that are squeezed from leaves and plants are packed with nutrients and electrolytes, and so fantastic for rehydration. Opt for bark flavour, Aloe Vera, maple sap or black water. The latter (500ml serving) offers zero calories, no sugar and no salt.

QUENCH YOUR THIRST

EASE YOUR MIND

Strap on the 12-light CrystalWhite glasses and

the headphones and it’s the next step to self-hypnosis, with the goal of reducing stress or anxiety. The MindSpa Personal Development System transforms your mind into either a relaxed or a cognitive state with tuned in frequencies of light and sound. Peace out.

In a world that’s getting more and more hectic, sometimes we need to stop and reload. Would these

options make you feel better?

10610/2015

COOL DOWN Virtual Insanity

Flying Start Triathlon

Battle of the East

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

Marina Crescent, Salmiya

Marina Crescent, Salmiya

events.pro-vision.com

23 OCT 2015

30 OCT 2015

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

perfect fit magazine - october 2015

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