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BIG SHOW SPECIAL: MR. OLYMPIA / ACE 2016 REVIEWS

ISSUE 19 • OCTOBER 2016 • 2KD • www.perfectfitmagazine.com

MR. OLYMPIA TRAINING GUIDE BODYBUILDERS GUIDE TO WEIGHTGAINERS

NEW & IMPROVED VW TIGUAN 2 ESSENTIAL HYDRATION FOR ATHLETES

STRENGTH WITHIN, PRIDE THROUGHOUT @Hispfmag

SRI LANKA: UNWIND IN THE INDIAN OCEAN

STRENGTHEN YOUR CORE FOR BETTER RESULTS WHITE HOT FALL FASHION

CHEAT DAY AT BURGER & LOBSTER CARBOHYDRATES = NATURAL ANABOLICS

AHMED ASHKANANI

MY ROAD TO SUCCESS:

AHMAD AL MUTAIRI

MAKES OLYMPIA HISTORY

HOW TO EASE THOSE OVERWORKED MUSCLES


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ISSUE 19

CONTENTS

WARMUP

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OCT 2016

WARM UP

›› 32 CROSSFIT Q8 OCT WOD Yousef Al Baqsami puts us through our paces

›› 8 EDITOR’S LETTER

›› 34 THE WAIT IS OVER DIY kit to reduce queues for the weights

›› 9 ROLL CALL October’s expert panel of contributors ›› 10 PICTURE PERFECT Classic polo in a modernised location ›› 12 GULF BANK 642 Everything you need to know about the ProVision event Exclusive preview of the world’s biggest bodybuilding show

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TRAIN ›› 17 OFF-STAGE SECRETS Training techniques of past and present Mr. Olympias

›› 35 STRAIGHT TO THE CORE Train your trunk to improve all gym goals ›› 38 ROAD TO RECOVERY Simple ways to relieve overworked muscles ›› 40 PERFECT FIT THERAPY CLINIC Reduce injury by reviewing your technique ›› 42 WARM UP WITH YOGA A Sun Salutation flow to get you going

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LIVE ›› 60 GOLD PARALYMPIAN Exclusive interview with 100M champion – Ahmed Al Mutairi

›› 47 SUPERFOOD OF THE MONTH: TURKISH DELIGHT Amazing benefits of kefir + super smoothie recipe ›› 48 MAKE FRIENDS WITH CARBS How to bulk up naturally with carbohydrates ›› 50 WIN THE OBESITY BATTLE Dr. Abdullah’s guide to nonsurgical gastric procedures

›› 66 HISTORY IN THE MAKING Exclusive interview with 212 silver medallist – Ahmad Ashkanani ›› 68 HOLA ARNOLD ACE 2016 review from Barcelona, Spain

›› 52 THE ABC OF HYDRATION Water for athletes, bodybuilders and competition day

FUEL

›› 54 WHY USE WEIGHT GAINERS? Everything you need to know about body boosters

›› 46 FOOD FIGHT: ALL ABOUT THE BASE Ditch the dough for a ‘diet pizza’ you can eat everyday

›› 56 CHEAT DAY: KEEP IT SIMPLE No muss, no fuss, but plenty of taste at Burger & Lobster

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STYLE

COOL DOWN

›› 80 WINTER WARDROBE Top-to-to style in crisp and clean white

›› 92 LOOK AFTER YOUR LIVER Everyday toxins that could mean life or death

›› 82 WEST WORLD Saddle up and head down to the mall, y’all

REAL LIFE GYM STORIES Spotted this month in ‘Your Workout’

›› 83 PERFUME EDIT The best five male fragrance products this month ›› 84 STAY ON MESSAGE Designer messenger bags for any occasion

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›› 23 THE END IS NEAR Fourth and final part of 12-week zero to pro gym guide

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›› 64 LIVE FROM LAS VEGAS Highlights from Mr. Olympia 2016

TRAVEL

GEAR

›› 28 FITNESS FABLES Can you change the natural shape of your muscles?

›› 72 SIT BACK & RELAX There’s something for everyone in Sri Lanka

›› 88 VW TIGUAN 2 REVIEW The ‘grown up’ SUV gets a new look

›› 29 MORE WAYS TO GAIN How lifting lighter weights can bulk you up more

›› 76 MORNING CAMPERS! Outdoor equipment for your next expedition

›› 90 HIGH FASHION HIGHWAY Hackett teams up with Aston Martin

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EDITOR’S LETTER THE TEAM EDITOR IN CHIEF Khaldoon Al Yahya editor@perfectfitmagazine.com MANAGING EDITOR Naseem Al Kayyali EXECUTIVE EDITOR Gemma Emmerson

OCT 2016 ISSUE 19

HOME GROWN TALENT

OCT 2016 ISSUE 19

TEAM TALK

Take a look at what our top team of experts have been up to this month to bring you the best in health, fitness and fuel F

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CONTRIBUTORS Yousef Al Baqsami, Danah Al Madani, Dr. Abdullah Al Mutawa, Ahmad Al Saleh, Omer Faruk Akman, Bo Heamyan, Amr Ismail, Kate Marshall, Maya Novak CREATIVE DIRECTION Mateusz Wieliczka DESIGNERS Mohamed Al-Hajj, Krzysztof Paciorek TRANSLATION Maha Rezk PHOTOGRAPHY Jamal Jaber Abdullah PUBLISHER

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Perfect Fit Magazine is published by Refocus Media Kuwait, Qibla, Fahad Al Salem st., Al Salam Tower, 9th Floor T: +965 222 00 453, +965 222 00 454

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.

EVERY DAY TOXINS NOT ONLY AFFECT OUR BODY AND OUR HEALTH AND EVEN PREVENT SUCCESSFUL WEIGHT LOSS, AS MAYA NOVAK EXPLAINS, THEY CAN EVEN BE A MATTER OF LIFE AND DEATH

1. Do carbs stimulate muscle growth at all?

“Set a goal that makes you want to jump out of bed in the morning”

NOTHING MAKES US HAPPIER AT PERFECT FIT THAN FILLING OUR PAGES WITH THE ACHIEVEMENTS OF OUR BROTHERS IN KUWAIT. FOLLOWING ON FROM THE AMAZING SUCCESS OF FEHAID AL DEEHANI AT THE OLYMPICS IN RIO, THIS MONTH’S COVER STAR AHMAD AL MUTAIRI ALSO BROUGHT A MEDAL BACK FROM BRAZIL, SCOOPING FIRST PLACE – AND SETTING A NEW WORLD RECORD – IN THE 100M WHEELCHAIR RACE AT THE PARALYMPICS. READ ALL ABOUT HIS AMAZING EXPERIENCE IN SOUTH AMERICA PLUS HIS INSPIRATIONAL JOURNEY TO VICTORY ON PAGES 60-63.

SEPTEMBER WAS AN EXCITING MONTH FOR BODYBUILDING WITH THE ANNUAL MR. OLYMPIA HELD IN LAS VEGAS FOLLOWED BY THE CULMINATION OF A YEAR’S WORTH OF ARNOLD CLASSIC TOURNAMENTS TAKING PLACE IN ITS NEW VENUE IN BARCELONA, SPAIN. ONCE AGAIN OUR COUNTRY WAS REPRESENTED TO THE HIGHEST LEVEL AT BOTH EVENTS WITH EGYPTIANBORN KUWAITI RESIDENT MAMDOUH ‘BIG RAMY’ ELSSBIAY TAKING FOURTH PLACE AT OLYMPIA AND AN INCREDIBLE SILVER AT ACE 2016. THIS GUY JUST SEEMS TO BE GETTING BETTER AND BETTER. FIND THE EXCLUSIVE SHOW REVIEWS ON PAGES 64-65 AND 68-69. RAMY WASN’T THE ONLY PLAYER FLYING THE FLAG FRO KUWAIT AT MR. OLYMPIA THIS YEAR, AHMED ASHKANANI (PF’S FIRST EVER COVER STAR) BECAME THE ONLY ARAB TO WIN A MEDAL IN OVER 50 YEARS OF THE EVENT’S HISTORY, TAKING SECOND PRIZE IN THE 212 CATEGORY. TURN TO PAGE 66 FOR AN EXCLUSIVE INTERVIEW FOR THE MAN HIMSELF. WE ARE SO PROUD OF ALL THE PLAYERS THAT MADE IT ONTO THE PAGES OF PERFECT FIT THIS MONTH, BUT YOU DON’T HAVE TO BE ON THE WINNER’S PODIUM OF AN INTERNATIONAL STAGE TO BE A HERO. WHEN YOU READ THE STORIES OF THE MEN MENTIONED ABOVE, YOU CAN SEE THEY ALL HAVE ONE THING IN COMMON, THEY NEVER LET ANYONE STAND IN THEIR WAY OF ACHIEVING THEIR DREAMS AND NO MATTER WHAT HURDLES THEY FACED ON THE WAY, THEY NEVER GAVE UP. WHETHER AT THE GYM, AT WORK OR WITH YOUR FAMILY; STAY FOCUS, BE DETERMINED, AND YOU TOO CAN BE A CHAMPION EVERYDAY.

2. Can a ketogenic diet really work in the long term? 3. Can I add 80lb to my deadlift without eating carbs? I planned to find the answers not only through scientific literature but also through real-life application in the gym, and this is what I found out…

NASEEM ALKAYYALI – MANAGING EDITOR

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CARBOHYDRATES + PROTEIN SYNTHESIS

CARBOHYDRATES + CREATINE

MY CONCLUSION

Protein synthesis can occur without carbohydrates but as insulin is anabolic, it helps to stimulate muscle growth. Start to take a broader view of anabolism beyond amino acid supplements for building muscular tissue. Carbohydrates with insulin provide all the physiological processes that support muscle building.

I already believe that creatine is a must-use supplement and I recommend you use it daily. Together with carbohydrates, creatine increases intramuscular creatine levels due to the effects of insulin on creatine transport thus enhancing muscle’s creatine storage capacity. Insulin also aids electrolyte build-up in cells overflowing the muscle’s creatine stores, increases cell volume and cellular hydration, which in turn, kickstarts the anabolic process.

The human body is such an amazing machine; it possesses the ability to make intelligent adaptations to a variety of situations whether one component is present or not. Carbs are not required to initiate protein synthesis, but they do help in other ways to make the overall anabolic process more effective and efficient. I can tell you that in a chronically low-carb environment, your body will not follow the normal biochemical rules; it becomes more efficient with muscle glycogen. The body can still perform at a higher level on minimal carbohydrates and achieve anabolism. Does this mean that everyone should adopt a ketogenic diet? In the long-term, I don’t think so, but it is really interesting to see what your body can achieve with what it is given.

The sooner you can recover from workouts, the more frequently you can train and training frequency is a major key for hypertrophy. Carbohydrates aid recovery and also your muscle-building capacity. Carbohydrate-mediated stimulation of insulin does not directly lead to protein synthesis but it minimises muscle breakdown. The anti-catabolic nature of carbohydrates makes them anabolic thereby enhancing speedy recovery. During high intensity exercise, your immune system is temporarily compromised, but carbohydrates will reduce the impact of this immunosuppressive effect. WWW.PE RF E CTF ITM AGAZINE .C OM

SOLVING THE OBESITY EPIDEMIC S 044

DR. ABDULLAH SAYS:

DR. ABDULLAH SAYS:

“You may call this a surgical procedure if you wish, but it’s definitely less complicated and invasive than cutting off parts of your own body! During the procedure, the doctor inserts a balloon filled with liquid into your stomach via an endoscope. The balloon takes up around half of your stomach, leading to you filling up faster when you eat. It can also be removed via the same procedure, leaving the stomach intact. The method was approved by the FDA in 2015”.

“The patient takes a pill every three weeks for three months that converts into a balloon inside the stomach. The balloon is then filled with nitrogen gas to take up space in the stomach and reduce overeating. After three months the balloon is removed by endoscopy. A study on the method on a sample of 185 people, showed that Oballoon can double the amount of weight loss over a period compared to dieting alone”.

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MUSCLE MISTAKE 1: BACK ACHE FROM SHOULDER PRESS Even a minor misalignment such as holding the weight too far forward or too far back can cause a negative impact on your muscle gains, not to mention pain in the back and shoulders. FIX IT This is a full body exercise, so every muscle should be working during this move. Try to press in a vertical straight line without arching your back and use your core and chest to secure the weight. Plant your feet properly so your legs can help out too.

MUSCLE MISTAKE 2: NERVE JAM FROM PRESSING WEIGHTS Lifting a heavy weight over your head with incorrect technique can cause problems not just at the gym but also in every day tasks such as driving, working and even sleeping. FIX IT Switch to dumbbells and reduce the weight you lift until you get back on track. The range of motion will use the front and side shoulders and should open up your back and shoulders better. Use arm-stretching exercises to relieve tension and alleviate pain.

MUSCLE MISTAKE 4: KNEE PAIN FROM THE LEG PRESS Knees often feel under a lot of strain and pressure on the leg press if your feet are too high or too low on the plate. FIX IT As everyone has different leg lengths, the placing of feet on the leg press varies from person to person. Experiment with different positions and settings on a very low weight. Practice in front of a mirror or with a trainer and you will soon find the sweet spot for you.

SIDE EFFECTS DR. ABDULLAH SAYS:

DR. ABDULLAH SAYS: “No surgery. No endoscopy. No anesthesia. The patient takes a pill that inflates itself in the stomach into a balloon and stays in the body for four months. A clinical trial of 326 people with a BMI of between 30 and 40 showed that those who used the Elipse pill lost an average of 6.5kg/14.3lb over six months. That’s over six percent of their original bodyweight. It seems that this method is very close to FDA approval though it hasn’t been officially approved as yet”.

ABOUT THE AUTHOR

“No procedure is without the risk of side effects. For all of the above, patients have reported feelings of nausea, stomach discomfort and digestive problems. Furthermore, as the balloon methods are only in the body for a short term, they do not change a person’s lifetime. In many cases, the patient gains the weight they have lost within two years of the balloon being removed. Longer term side effects are still unknown as these procedures are still very new”.

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

DANAH AL MADANI

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urya Namaskar is Sanskrit for Sun Salutations. Simply put, sun salutations are a set of yoga poses, or asanas, preformed in a continuous flow in sync with your breath. In yoga, sun salutations are preformed towards the beginning of a practice, offering the benefit of stretching out the muscles and warming up the body, consequently reducing your risk of injury. Apply the same logic to your warm up before a workout and you will find you can soon lift bigger loads with better form and reduced recovery time. It’s a win, win, win situation!

1. Mountain Pose. Stand up straight and tall. Bring your feet together, with your big toes touching and heels slightly apart. Activate your leg muscles. Tuck your tailbone in and lengthen your waist. Pull your arms out to your side with your palms facing forward. Pull your shoulders away from your ears. 2. Inhale. Placing your palms against each

other, lift your hands up above your head, slightly bending backwards. 3. Exhale into Forward Fold. Keeping your gaze at your thumbs, hinge forward from your hips, bringing your hands down to rest on your shins, ankles, or the ground. Bend your knees if you need to. Relax your neck.

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4. Inhale. Place your hands on the ground, making sure your wrists and elbows are in line with your shoulders. Step your right foot back into a low lunge. Hold your breath here and move your left foot back next to your right foot into The Plank. Maintain a straight line in your body from head to heels. 5. Exhale. Bend your elbows, keeping them tight against your ribs

to lower your body, maintaining the straight line. Drop your knees to the floor. Your chin and chest should touch the ground. 6. Inhale into Baby Cobra. Lift your chest off the ground, rolling your shoulders back and away from your ears. Keep your elbows close to your body, and your lower ribs on the floor. Your big toes are touching. WWW.PERFECTFITM AGAZINE.COM

DANAH’S BACK WITH A SUN SALUTATION YOGA FLOW ON PAGE 42 TO WARM UP YOUR MUSCLES AND OPEN UP YOUR JOINTS BEFORE YOUR NEXT WORKOUT. COMPLETE WITH A STEP-BY-STEP GUIDE, USE THIS SURYA NAMASKAR ROUTINE TO ENHANCE YOUR PERFORMANCE AT THE GYM, INCREASE FLEXIBILITY AND CUT DOWN ON INJURY RISK. NAMASTE!

For many of us cardio is a necessary evil but a stint in the treadmill can often feel like it’s done more harm than good.

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This is one of the most common and most-ignored gym injuries. Just checking the position of our feet can make a huge difference.

ABOUT THE AUTHOR Omer Faruk Akman is an expert in alternative medicine and natural life studies. In 2000, he completed his education in anatomy and health, including a course in massage and alternative medicine. Since then, his research in this field has continued taking him to Ukraine, Russia and Turkey, where he served as a masseur and physiotherapist sports masseur at a five-star hotel spa and wellness centre.

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EVEN IF WE HAVE BEEN GOING TO THE GYM ALL OF OUR LIVES, WE STILL MAKE MISTAKES WITH OUR WORKOUT. IN FACT, SOMETIMES THOSE WHO HAVE TRAINED THE LONGEST HAVE THE WORST HABITS WHEN IT COMES TO BAD FORM. SPORTS THERAPIST OMER IDENTIFIES FIVE MISTAKES THAT WE ALL MAKE PLUS HOW TO CORRECT THEM. TURN TO PAGE 40 BEFORE IT’S TOO LATE.

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7. Exhale into Downward Facing Dog. Tuck your toes under your feet, and lift your body into an upside down V. Your fingers should be spread wide apart, your hands shoulder width apart, and pushing into the ground. Pull your shoulder blades away from your ears. Check that your feet are hips’ width apart, and your toes are pointing forward. Point your tailbone upwards, and engage your quads. Try

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MUSCLE MISTAKE 3: KNEE PAIN FROM SQUATTING

OMER FARUK AKMAN

Use yoga to stop injuries

Aim to complete up to 10 Sun Salutations per session. Start off at a slower pace for your first set, and then pick up the pace.

MUSCLE MISTAKE 5: BACK PAIN FROM THE TREADMILL

FIX IT Slow down the tempo. Even a fast walk can help to get your heart rate up and burn calories while reducing the impact on your knees and back. Make sure you have proper running shoes with cushioned soles and shock absorbers. Many sports shops offer gait analysis where they will identify the different features of your feet to find the best shoes for you.

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HOW TO DO IT:

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Expert Opinion

FIX IT Work from the ground up to make sure you are properly aligned and not compromising any other part of your body. Practice with an empty barbell. Stick a line of tape to the floor or use the edge of a mat so you have a marker. Stand with your feet shoulder width apart and imagine they are super glued to the floor.

spend eliminating them, so all other functionalities will eventually start to get slower. There will come a moment in your life when your liver will start to receive more toxins than it can eliminate and all ‘extra’ toxins will slowly start to spread through yo lymphatic system all over your body. Our body can accumulate those toxins around fat cells at your major lymphatic nodes areas; under your chin, your arms, thighs and you stomach. Aren’t those the areas that you struggle

he liver is an amazing organ that has more than 500 different functionalities. It is responsible for the cleansing of blood, regulation of hormones, fighting off infections and even breaking down your fat cells. Your liver needs approximately 160 days to completely regenerate, and according to newest research we have been exposed to more than 700,000 toxins every day. The more toxins that accumulate in your body, the more time your liver will

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ELIPSE

Use yoga to stop injuries

IF YOU HAVEN’T ALREADY INCORPORATED SOME YOGA POSES INTO YOUR WARM UP ROUTINE, WHAT’S STOPPING YOU? STRETCH IT OUT WITH A SIMPLE SUN SALUTATION FLOW

AS DOCTORS ALL OVER THE WORLD STRIVE TO FIND A SOLUTION TO THE EVER-GROWING OBESITY EPIDEMIC, DR. ABDULLAH INVESTIGATES THREE NEW NON-SURGICAL TECHNIQUES TO HELP US LOSE WEIGHT AND ASKS ‘ARE THEY SAFE?’, ‘DO THEY REALLY WORK?’ AND ‘WHAT ARE THE LONG TERM EFFECTS?’. FIND HIS RESULTS ON PAGE 50. TRAIN TRAIN BAD FORM AND IMPROPER TRAINING TECHNIQUES CAN HAVE DEVASTATING EFFECTS ON OUR GYM GOALS. SPORTS THERAPIST OMER FARUK AKMAN IDENTIFIES FIVE MUSCLE MISTAKES WE ALL MAKE THAT CAN BE EASILY SOLVED BEFORE IT’S TOO LATE

TRAIN

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With all the problems and unwanted side effects related to weight loss surgical procedures like the gastric bypass and sleeve, doctors around the world have been working on surgical-free balloon solutions to help people to lose weight when they really see no other way out. Here’s Dr. Abdullah’s guide to three of these options:

DR. ABDULLAH AL MUTAWA

FIX

Expert opinion

SURYA NAMASKAR

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Expert Opinion

PART TWO OF MAYA’S DIY DETOX GUIDE FOCUSES ON THE POSSIBLE IRREPARABLE DAMAGE THAT HIDDEN TOXINS FROM OUR FOOD AND EVERYDAY PRODUCTS CAN HAVE ON OUR BODY; ESPECIALLY THE LIVER. READ ALL ABOUT IT ON PAGE 92 THEN COME BACK NEXT MONTH TO HEAR HOW YOU CAN PREVENT THE ILL EFFECTS OF TOXINS ON YOUR OWN F BODY.

NEW METHODS OF WEIGHT LOSS ARE ALWAYS A HOT TOPIC AMONGST SCIENTISTS. COULD SURGICAL-FREE GASTRIC BALLOONS BE THE SOLUTION TO THE WORLD’S OBESITY CRISIS?

from a life time of overindulgence such as diabetes, heart disease and even stroke, effect entire nations through increased strain on health care systems. Furthermore, lack of education and an increase of fast food and convenience meals mean that people are heading for obesity in their early childhood, and in turn, heading towards a lifetime of poor health. This has got to stop.

RESHAPE DUAL BALLOON SYSTEM OBALLOON

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MAYA NOVAK

Expert opinion

FUEL

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IF YOU’RE FOLLOWING THE 12-WEEK BEGINNER TO ADVANCED PLAN YOU SHOULD BE STARTING TO SEE THE RESULTS IN THE GYM AND THE IN THE MIRROR. THIS MONTH, AMR BRINGS THE FOURTH AND FINAL INSTALMENT (PAGE 23). IT MAY LOOK HARD AT FIRST BUT DON’T UNDERESTIMATE HOW FAR YOUR BODY HAS COME SINCE YOU STARTED. F

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SEE YOU NEXT MONTH!

CARBOHYDRATES CARBOHYDRATES + + INSULIN INSULIN + RECOVERY Carbohydrates foster anabolism resulted by hormone-driven events like the secretion of insulin from the pancreas. Though a lot of people know that insulin regulates blood glucose levels; together with carbohydrates, insulin also has a great deal to do with muscle growth. Insulin helps in getting amino acids from your bloodstream into your muscles. Thus, carbohydrates and insulin response contribute to muscle growth.

AMR ISMAIL

cientists have been trying – and failing – for many years to solve the obesity epidemic worldwide. A recent study by London’s Imperial College estimated that by 2025, over 20 percent of the world’s entire population will be classed as obese. While it must be an individual’s responsibility to take care of their own health and weight, the associated problems that come

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ONE FINAL THING TO UNDERSTAND HERE IS THE MORE TOXIC YOUR BODY GETS, THE MORE YOUR BODY’S PH LEVELS WILL BE AFFECTED. PH SPANS FROM FROM 0 TO 14 WHERE 7 IS NEUTRAL. WHEN WE ARE BORN, OUR PH IS AROUND 7.35 TO 7.45; WE ARE SLIGHTLY ALKALINE, WHICH IS HEALTHY. AS WE AGE, BAD HABITS WILL BRING OUR PH MORE TO ACIDITY AND ONCE YOUR PH STARTS TO DROP UNDER 7.35 YOU ARE SLOWLY BUT SURELY ENTERING THE STATE THAT IS CALLED ACIDOSIS. IF THE PH OF YOUR BLOOD IS IN A RANGE OF 7.35 TO 7.45 YOU ARE ONLY EXPOSED TO FIVE PERCENT OF DISEASES THAT YOU HAVE IN YOUR GENES, BUT WHEN YOU ARE IN ACIDOSIS YOU ARE SUSCEPTIBLE TO AS MANY AS 95 PERCENT OF PREDETERMINED CONDITIONS. DO YOU KNOW WHAT HAPPENS WHEN YOU REACH 6.8? GAME OVER. THERE IS NO WAY THAT YOUR PH WILL MAGICALLY TURN BACK TO ITS ORIGINAL VALUE OF 7.35 WITHOUT INTERVENTION. IT IS CRUCIAL TO TURN AROUND THE PATH YOU ARE GOING ON AND TO START CLIMBING BACK TO AN ALKALINE, HEALTHY STATE.

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taying on a ketogenic diet means eating so little carbohydrates that when your glycogen stores are depleted, your body turns to a process called ‘ketosis’ for energy. The following questions interested the scientist in me:

Expert detox guide

PROTECT YOUR PH

Perfect Fit Magazine welcomes new contributors. If you would like to write for us, email your article ideas to: info@perfectfitmagazine.com Press releases and general enquires should be sent to: editor@perfectfitmagazine.com

LOVE YOUR LIVER

ADVERTISING advertising@perfectfitmagazine.com

Expert detox guide

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PRINT & PRODUCTION Al Khat Printing Press

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Many athletes are terrified of carbohydrates yet they play a vital in muscle growth. Amr Ismail conducts his own experiment to see just how important carbs can be for gains

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COOL DOWN

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Lifter’s kitchen handbook

CARBS: DON’T BE A QUITTER

MARKETING Essa Abdulla, Katarzyna Raiter PUBLIC RELATIONS Ammar Al Yahya, Amr Ismail

Lifter’s kitchen handbook

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ASK THE EXPERTS DO YOU HAVE A QUESTION FOR ONE OF OUR EXPERTS? IF YOU HAVE A QUERY ABOUT YOUR NUTRITION, WORKOUT, REHAB OR ANYTHING ELSE, POST IT TO TWITTER, FACEBOOK OR INSTAGRAM @HISPFMAG THEN LOOK OUT FOR YOUR ANSWER IN THE NEXT ISSUE OF PERFECT FIT!

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to straighten both your knees and push your heels into the ground (they may not touch, and there’s no shame in that!). Let your head hang heavy. Take a couple of breaths here. 8. Inhale. Step your right foot forward and bend your knee, placing it between your hands so you’re in a Low Lunge. 9. Exhale into a Forward Fold. Step your left foot


PICTURE Photo credit: esherez / shutterstock.com

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MODERN CLASSIC

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ld meets new as one of the world’s most ancient sports – polo – is played against the backdrop of Dubai, one of the world’s most modern cities. The game of polo predates history itself, with its origins seeming to go as far back as 600BC when Persian soldiers would use a version of the sport to train for battle. The teams could be anything up to 100 players a side. Nowadays, polo is considered to be a high-class activity, making the luxurious location of Dubai the perfect setting. Just four men make up each team in a match that lasts around two hours and is divided into six stages called ‘chukkas’.

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WARMUP

Sponsored article

To register for the race or find out more visit theflyingstart.com or call 2225 3444.

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PICK YOUR DISTANCE

AND RUN

From athletes to beginners and even families, whether you walk or run (or both) just keep moving your 642 muscles until you cross that finish line

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ulf Bank 642 Marathon - named after the 642 muscles in the body - is made for every individual who wants to experience an outdoor run, touring through the beautiful landmarks of Kuwait. This year the race will take place on November 19 at Souk Sharq. The ProVision event is Kuwait’s first and only full road race to be internationally accredited by AIMS - Association of International Marathons & Distance Races - the world governing body for marathons. In 2015, Gulf Bank 642 Marathon attracted over 2,400 participants from all over the world.

GO THE DISTANCE:

CASH PRIZES

5KM – Family Fun Run or Special Needs 10KM – Competitive Run 21KM – Half Marathon 42KM – Full Marathon

42KM - Male & Female 1. $3000 (900KWD) 2. $2000 (600KWD) 3. $1500 (450KWD)

LOOK OUT FOR: 4 Souq Sharq 4 Souq Al-Mubarakiya 4 Grand Mosque 4 New Opera House 4 Gulf Road RACE GOODY BAG: 4 Official T-shirt 4 Finisher’s Medal 4 Downloadable Finisher’s Certificate 4 Refreshments throughout the course

21KM - Male & Female 1. $1500 (450KWD) 2. $1100 (330KWD) 3. $800 (240KWD) 10KM - Male & Female 1. $1200 (360KWD) 2. $700 (210KWD) 3. $500 (150KWD) 5KM - Male & Female 1. $500 (150KWD) 2. $400 (120KWD) 3. $300 (90KWD)

MY GULF BANK 642 STORY THIS EVENT IS NOT JUST ABOUT RUNNING BUT ALSO THE JOURNEY TOWARDS AN ACTIVE LIFESTYLE. ORGANISERS PROVISION ARE ENCOURAGING PEOPLE TO TAKE PART IN THE MY GULF BANK 642 STORY SOCIAL MEDIA CAMPAIGN BY SHARING THEIR RACE DAY STORY AND THE REASON BEHIND THEIR RUN TO INSPIRE OTHERS. THE SOCIAL MEDIA CAMPAIGN WILL RUN FOR TWO WEEKS AND SELECT TWO INDIVIDUALS WITH THE MOST INSPIRING REASON OR STORY TO TAKE PART IN A CUSTOMISED TRANSFORMATION TRAINING PROGRAM SPONSORED BY OUR PARTNERS. For more information please visit gulfbank642marathon.com

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IF YOUR HABITS STAY THE SAME, SO WILL YOUR RESULTS

LASER FOCUS

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s the weather cools, many take their exercise al fresco with some outdoor runs, walks and bike rides. Instead of just enjoying the scenery, however, if you want your workout to feel easier and end more quickly, keep your eyes fixed straight ahead. A New York study found that a sample group of walkers not only finished a course 23 percent faster if they looked forward, they actually felt that the finish line was almost a third closer, so listen up anyone running the 642!

IN THIS SECTION>>

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SECRETS FROM THE MR. OLYMPIA GYM

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DIY GYM KIT FOR WEIGHT-LIFTERS

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FINAL PHASE OF 12 WEEK WORKOUT

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STRONGER CORE = BETTER RESULTS

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CAN YOU CHANGE A MUSCLE’S SHAPE?

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FITNESS FIRST AID: OVER-TRAINING

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LIFT LIGHT TO MAKE HEAVIER GAINS

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5 MUSCLE MISTAKES WE ARE ALL MAKING

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CROSSFIT Q8’S WOD FOR OCTOBER

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SUN SALUTATION YOGA WARM UP


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Olympia training secrets

THE ULTIMATE MR. OLYMPIA TRAINING GUIDE BO HEAMYAN REVEALS FOUR WORKOUTS OF THE ALL-TIME GREAT MR OLYMPIAS TO GET THEIR BODIES PUMPED AND PRIMED FOR THE GREATEST BODYBUILDING COMPETITION IN THE WORLD

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t’s fair to say nothing captures the imagination of lifters and trainers quite like the world’s greatest bodybuilding competition - Mr Olympia. As well as showcasing the finest physical specimens the human race has to offer, this spectacular four-day event rouses millions of athletes around the world to work harder at what they do. After all, those super-chiselled superstars

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on the stage, with their cannonball biceps, colossal quads and bulging backs all had to start somewhere, and seeing them up there, busting poses like something straight out of a Marvel movie is enough to send a thousand volts of red-hot inspiration coursing through the veins of even the most demotivated lifter. So how do these super-human examples of physiological perfection do it? How do they get to be so

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big, chiselled and cut? Well, along with truly blessed genes and bucket loads of devotion, these manmountains target specific areas of the body with a degree of focus that goes far beyond mere obsession. However, whilst many of the regimes followed by the big boys tend to be, quite unsurprisingly, borderline masochistic, some of the competition’s most notable winners have managed to lift the title by

hitting specific body parts with relatively modest (by elite level bodybuilding standards, that is) training workouts. The four routines below – along with the success of the men they are named after - show that focusing on each movement and making every single rep count means that ‘relatively modest’ workouts can deliver truly phenomenal results…


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Olympia training secrets

ARNOLD SCHWARZENEGGER

RONNIE COLEMAN

It’s only fair to start with the most famous bodybuilder of all time, Arnie. Of course, the ‘Governator’ was blessed with body parts that were, to put it mildly, about as perfect as perfect got back in the day. Truly, who can forget those awesome pecs he sported in the 1975 contest in South Africa (immortalised in the classic film, Pumping Iron). For the purposes of this article however, we’re going to focus on Arnie’s huge, Howitzer-like guns.

The first thing to remember with Ronnie is that he was a really, really big guy. At his heaviest, he took to the stage (and owned it) at just short of 140 kg on game day. 140 kg! Unsurprisingly, it took quite a while for the brain to take everything in when you admired and inspected a frame of that size. However, there was something about Coleman’s super-wide shoulders that was particularly mesmerising; looking like they could easily accommodate the planet if Atlas ever needed a rest. Here’s how the eight-time champ got those distinctive delts into shape.

BICEPS THE AUSTRIAN OAK’S BICEPS WORKOUT

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1. CHEATING BICEP BARBELL CURLS 6 sets of 6-8reps

2. INCLINE DUMBBELL BICEP CURLS 6 sets of 6-8reps

3. BARBELL PREACHER CURLS 6 sets of 6-8reps

GYM NOTES

4. ONE-ARM CONCENTRATION CURLS 5 sets of 6-8reps per arm

Coleman got straight into it with his shoulder workouts, performing a four-set blast using progressively heavier weights to drill all three deltoid heads right from the off. Much of the width came from the way he hit dumbbell lateral raises, doing reverse drop sets consisting of three weight increases while reducing reps slightly on the first two. Sessions ended with Coleman busting out straightforward front raises and bent-over laterals to attack the front and rear delts.

GYM NOTES Arnold opted for the barbell cheat curl (where you’re ‘allowed’ to sway a little if that’s what it takes to finish tougher reps) straight off the bat as this enabled him to lift heavy while he was still fresh. Next up were incline dumbbell curls, a favourite move which gave him the means to highlight the biceps’ outer head. His number three exercise was the preacher curl as, like the concentration curls that followed, it enabled him to blast the biceps’ short, inner head; that’s the little beauty that makes up the allimportant ‘peak’. It may look relatively modest on paper but you have to remember how the Oak loved volume, thus he would quite happily blast out 25–30 sets on any given ‘arm day’.

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Olympia training secrets

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THE KING’S SHOULDER WORKOUT

1. OVERHEAD PRESSES 4 sets of 15-10 reps (15, 15, 12, 10)

SHOULDERS 2. DUMBBELL LATERAL RAISES 4 sets of 25-8 reps (25, 15, 10 ,8)

3. DUMBBELL FRONT RAISES 3 sets of 12 reps

4. BENT-OVER LATERAL RAISES 3 sets of 12 reps

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Olympia training secrets

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Olympia training secrets

JAY CUTLER

LEE HANEY

If Coleman’s shoulders were mesmerising then it’s only right to suggest that his long-time rival, Jay Cutler, was blessed with quads that were, in their own sweet way, completely hypnotising. Let’s be clear, Cutler had the ability to stop traffic when anything involving a leg shot came round, as those ultrastriated pillars, all wide-swept with impossibly curved quads, really were the ultimate weapon.

If you’re a regular visitor to bodybuilding contests then it’s a good bet you’ll have heard the phrase ‘backs win shows’. The thing is, this mantra didn’t exist before Lee Haney revealed his menacing, ultrathick back to an unsuspecting world back in the 1980s. Simply put, no one had ever seen a back like Haney’s: nothing that wide, thick and defined had been unleashed before, and as such, it became an immediate and unprecedented game changer. It is no coincidence that Haney went on to win the Mr Olympia title eight times in a row.

QUADS

CUTS’ QUAD WORKOUT 1. LEG EXTENSIONS 2 sets of 10 reps

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2. LEG PRESSES 4 sets of 10 reps

3. BARBELL HACK SQUATS 4 sets of 10 reps

4. BARBELL FRONT SQUATS 4 sets of 10 reps

5. DUMBBELL LUNGES 3 sets of 10reps

6. LEG EXTENSIONS 2 sets of 10 reps

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BACK

GYM NOTES Jay opted for two sets of leg extensions (not done to failure) to warm-up his lower half. After that he’d snarl through four-set visits to the leg press, hack squat, and front squat stations, deliberately omitting anything resembling a standard barbell squat, as he didn’t believe ‘the king of all exercises’ attacked his quads as effectively as the hack and front squat. The inclusion of lunges is a slight curveball as they’re more of a hamstring blaster than a quad builder. Going back to the leg extension to finish off the session was a smart move as it allowed ‘Cuts’ to isolate his quads and stay heavy.

TOTAL-LEE AWESOME’S BACK WORKOUT

1. BARBELL BENTOVER ROWS 4 sets of 12-6 reps (12, 10, 8, 6)

2. LAT PULLDOWNS (WIDEGRIP) 3 sets of 8-10 reps

3. SEATED CABLE ROW 3 sets of 8-10 reps

GYM NOTES Like so many lifters before and since, Haney kicked-off his back sessions with heavy barbell rows. What Haney did differently though was to focus 100 percent on maintaining a strong arch in his lower back and controlling the weight throughout the entire movement. This eliminated any kind of ‘loose’ swinging action and provided much of the depth that his back would become so famed for. After this he’d make his way over to the pulley to methodically work his lats from top to bottom with some wide-grip pull-downs. Seated cable rows were put last as they were his preferred option for developing the middle back and rhomboids.

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12 week workout phase 4

BRING IT HOME AFTER NINE WEEKS OF CONTINUOUS TRAINING WITH GRADUAL PROGRESSION IN YOUR EXERCISES, TOTAL SETS, WEIGHT AND THE TRAINING SPLITS, THE FINISHING LINE OF THE PERFECT FIT BEGINNER TO ADVANCED 12-WEEK PROGRAM IS FINALLY IN SIGHT

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Workout modelled by Big Galal at Platinum Health Club. Follow him on Instagram @galal_gogo Photography by Jamal Abdalla.

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!!! IF YOU MISSED THE FIRST STAGES OF THIS WORKOUT, DON’T WORRY! FIND THE PLANS FOR PHASES ONE, TWO AND THREE PLUS ALL THE EXERCISES AT WWW.PERFECTFITMAGAZINE.COM

ow in week 10, you should already be seeing some considerable gains in your muscle strength, size and definition. The fourth and final phase completes your transition from amateur to advanced. In the most advanced stage of the program so far, you need to train your entire body over the course of four workouts, which will help you to further increase the volume of work you can do for each muscle group and also the intensity you can put into training each group. Once you have completed this final phase, you can take the advanced high-intensity training techniques like drop sets, supersets, rest-pauses and extended sets, just to name a few.

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SIMPLICITY

IS THE ULTIMATE FORM

OF SOPHISTICATION

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12 week workout phase 4

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PHASE FOUR SETS

TRAINING NOTES

You will still do three sets per exercise. But, since you are now adding another exercise for most groups, you will need to be doing an extra three sets for these muscle groups as well.

The four-day training split will separate your body into four workouts that include: the chest, triceps and abs; the back, the biceps and forearms; the legs made up of quads, glutes, hamstrings and calves; and finally the shoulders, traps and abs. You will be training abs twice per week in this case. The abs are postural muscles that allow you to maintain your upright posture all day, and because of this, they have the ability to withstand more frequent training and also respond well to it.

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12 week workout phase 4

PHASE FOUR REPS A study made in Japan showed that combining heavy weight with lower rep sets and lighter weights with higher rep sets help both strength and muscle mass gains. In this particular phase, the first exercise you will do for each major muscle group – excluding the calves, abs and the forearms – will see the reps drop down to 4-6 reps per set so as to maximise your strength gain. Then the second exercise will now drop down to 6-8 reps per set, this is for building strength and muscle mass. The last exercise or last two exercises will have their reps increased to 15-20 per set.

PHASE FOUR: WEEKS 10/11/12 You need to do each workout below once every week, sometimes without a rest day in between (as there are only seven days in the week!). You can choose your own workout days but a good idea to split them might be: Workout One on Saturday, Workout Two on Sunday, Workout Three on Tuesday and finally Workout Four on Wednesday.

PHASE FOUR EXERCISES The exercises you will use in this phase are again just like the ones you have been using in the previous phases, with an additional exercise also added to most muscle groups. The triceps and biceps do not need an additional exercise; these smaller groups of muscle generally require less work when compared with the larger muscle groups like the chest, back, shoulders and the legs. The progress in the biceps and triceps will be as a result of the weight and rep ranges used for the exercise.

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12 week workout phase 4

PHASE FOUR WEIGHTS

PHASE FOUR PLAN

Just as with the previous three phases, you need to choose the proper weight for each exercise that can allow you to hit the listed rep range. Then you can continue to increase the weight as you can complete more reps than the listed rep range.

WORKOUT 1

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12 week workout phase 4

During this phase, you will rest for about two or three minutes between sets when you are using heavier weights with fewer reps (around 4-6 and 6-8 reps per set). As you progress, you will now need to drop the resting periods between the sets down to just one minute when on weight of lighter sets with higher reps (from 12 reps and above). Doing the higher reps with shorter resting periods will help you to maximise the growth hormone levels in your body, which leads to further gains in muscle strength and size, and also encourages fat loss for greater definition.

MUSCLE EXERCISE GROUP

SETS /REPS

REST

Chest

Bench Press

3/4-6

2-3 min

Incline Dumbbell Bench Press

3/6-8

2-3 min

Incline Dumbbell Flye

3/15-20

1 min

Triceps

Close-Grip Bench Press

3/4-6

2-3 min

Dumbbell Overhead 3/6-8 Triceps Extension

2-3 min

Triceps Pressdown

3/15-20

1 min

Abdominals Hanging Leg Raise

3/to failure

1 min

Bicycle Crunch

3/to failure

1 min

Plank

3/1 min.

1 min

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WORKOUT 2 MUSCLE EXERCISE GROUP

SETS /REPS

REST

Back

Barbell Row

3/4-6

2-3 min

Lat Pulldown

3/6-8

2-3 min

Seated Cable Row

3/15-20

1 min

Biceps

Barbell Curl

3/4-6

2-3 min

Incline Dumbbell Curl

3/6-8

2-3 min

Preacher Curl

3/15-20

1 min

Forearms

Wrist Curl

3/12-15

1 min

Reverse-Grip

3/12-15

1 min

Wrist Curl

WORKOUT 4

WORKOUT 3

SETS REST /REPS

Shoulders

Dumbbell Shoulder Press

3/4-6

2-3 min

MUSCLE EXERCISE GROUP

SETS /REPS

REST

Barbell Upright Row

3/6-8

2-3 min

Legs

Squat

3/4-6

2-3 min

Dumbbell Lateral Raise

3/15-20

1 min

Leg Press

3/4-6

2-3 min

1 min

3/15-20

1 min

Dumbbell Rear Delt Raise

3/15-20

Leg Extension

Traps

Barbell Shrug

3/4-6

2-3 min

Dumbbell Shrug

3/15-20

1 min

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MUSCLE EXERCISE GROUP

Romanian Deadlift 3/4-6

2-3 min

Lying Leg Curl

3/15-20

1 min

Calves

Standing Calf Raise

3/25-30

1 min

Seated Calf Raise

3/25-30

1 min

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Abdominals Reverse Crunch

3/to failure

1 min

Crunch

3/to failure

1 min

Oblique Cable Crunch

3/15-20

1 min


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Fitness fables

FACT

IT’S OK

SHAPED This persistent myth implies lifters can build muscle in an area where no muscle mass previously existed, or – quite literally – build something out of nothing

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hat about all those articles online and in magazines that claim you can do things like target the lower pec and work the biceps peak? Nonsense. All nonsense.

The simple fact is that all skeletal muscles are attached to bones via tendons. These muscle attachments do not move. This means that, while muscles can indeed be made to increase (or decrease) in size, they cannot be esentially altered in form.

So why do some lifters have gently undulating biceps while others look like they’re hiding cannonballs? Well, it’s simple: it’s genetics and, unfortunately, there isn’t a thing you can do to alter your DNA. You can make a particular muscle look bigger by targeting it with isolation exercises (while simultaneously leaving the surrounding muscles alone), but shaping it or sculpting it to achieve distinct aesthetic demands? Nope, no can do.

The best way to get a handle on this is to think of an elastic band. Stretching an elastic band between your thumb and forefinger makes it taut because it is being pulled between two fixed attachment points. This is what skeletal muscle attached to bone looks like. Whilst it is quite possible to make that muscle bigger or smaller with exercise, you cannot alter its shape any more than you can make an elastic band bigger in one particular area by stretching it in a certain way.

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A LIGHTWEIGHT

TO BE

PART XIX: MUSCLES CANNOT BE 028

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Three easy ways to more gains

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DESPITE POPULAR BELIEF, HEAVY LIFTING IS NOT THE ONLY WAY TO GAIN MUSCLE MASS. HERE ARE THREE NON-HEAVY WEIGHT TECHNIQUES TO ENHANCE YOUR TRAINING PROGRAM AND INCREASE GAINS


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Three easy ways to more gains

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Three easy ways to more gains

LIFT FASTER Traditionally, we’re told to lift weights slowly, deliberately and under control, but if this isn’t presenting the results you want, try lifting faster. Whether you’re looking to become leaner, stronger or bigger, increasing the speed behind each lift can have a colossal impact on the outcome of your workout. Just remember to maintain correct form throughout to prevent injuries and ensure you’re working the correct muscle group(s). Fast lifts have actually been proven to activate more of the muscle fibres that have the most potential to grow whilst increasing your heart rate dramatically, making it far more worthwhile to upsurge the rate of your lifts than the weight. Lifting at an elevated rate creates momentum that can consequently allow you to move more weight. More weight often leads to more strength, resulting in a better physique, and the more you incorporate this method into your routine the better the results will be. By adopting this concept your training will establish greater acceleration and power development and movements will feel lighter. In addition, lifting fast encourages your ability to remain in control of your training, which brings us to our next technique – the mindmuscle connection.

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MIX IT UP One of the most effective ways to increase your size is to adapt your routine every time you work out a particular muscle group. Sticking to the same routine each time you train can stall your results as well as lead to less enjoyment through monotony. This is the one thing that most people struggle with, as it’s very easy to get into a routine and just stick with it. The issue with repetitive training is that your body becomes used to this stress and no longer strives to adapt or grow stronger. The answer? If you want to increase in size without lifting heavy, change the order of your routine or do different exercises for your muscle groups every time you start a new training session. The whole process of building muscle is about your body adapting to increasing loads and stress so it is vital to make regular changes for consistent long-term growth. Save time and avoid reaching those unwanted plateaus by challenging your muscles with newer, smarter methods of exercise.

MIND-MUSCLE CONNECTION Weight lifting is considered a strictly physical exercise; however, it can often be the matters of the mind that prove the most influential to a workout. Self-sabotage can undermine even the most motivated. Mind-muscle connection is all about developing the relationship between your brain and your muscles, yet it’s not something that will improve overnight. Movement is

controlled by the brain, which releases a chemical neurotransmitter called acetylcholine that communicates with the muscles in the body. This is essentially where the mind meets the body. When you lift weights and focus your mind on contracting that particular muscle, say for example your triceps, you create a stronger connection; and the more you can improve and focus

upon this communication, the more muscle fibres you will recruit. Mentally controlling the amount of concentration you generate on each given exercise can assist in the strength of the contraction of your muscles. Traditionally this control is achieved through techniques such as reps, negatives and partial reps. Over time this can be achieved through mental focus. One way of

developing the mind-muscle connection is to watch your muscles contract whilst you’re working out. The visual feedback teaches you what it feels and looks like to contract the muscles you are targeting throughout your routine. You’ll know that you have a strong mind-muscle connection when you can contract singular muscle groups without lifting anything at all.

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October CrossFit Q8 WOD

STRENGTH, STAMINA & STABILITY 032

October’s Efficacious

EMOM WOD

The best coaches take you right to your limits to smash your goals and taskmaster Yousef Al Baqsami is no exception. Are you up to the test?

1: MODERATE TO HEAVY BASIC STRENGTH MOVE, FOR EXAMPLE DEADLIFTS ● Walk to the bar. Stand with your mid-foot under the bar. Don’t touch it with your shins yet. Hip-width stance, toes out 15°. ● Grab the bar. Narrow, about shoulder-width apart. Arms vertical from the front-view, hanging just outside your legs.

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October CrossFit Q8 WOD

Trainer’s Notes

2: TECHNICAL BODYWEIGHT MOVE, FOR EXAMPLE PISTOLS AKA ONE-LEGGED SQUATS Lower yourself down to the bottom of the pistol position with the heel of your squatting leg remaining flat on the floor and the other Leg straight ahead.

● Bend your knees. Keep going until your shins touch the bar. Don’t move the bar. Keep it over your mid-foot. ● Lift your chest. Straighten your back. Don’t move the bar. Don’t drop your hips. Don’t squeeze your shoulders-blades. ● Pull. Take a big breath, hold it and stand up. Keep the bar against your legs. Don’t shrug or lean back at the top.

“This month’s WOD is a great stamina, core strength and stability test. The technical bodyweight move should test their lower body strength and stability, making it even more challenging to push the athletes harder and faster through the workout. It has an EMOM (every minute on the minute) structure to keep you working hard against the clock. Efficacy – the ability to push yourself for results - plays a massive role in this workout”.

Find CrossFit Q8 on Instagram on @crossfitq8. For more information on CrossFit in Kuwait, classes, coaches, or to contact a member of the team please go to www.crossfitq8.com

ABOUT THE AUTHOR Yousef Al Baqsami’s career in sports began in 2008 as a strength and fitness coach for MMA players. In 2012, he entered the CrossFit field, and opened Kuwait’s first certified box: CrossFit Q8. Yousef’s aim was to spread CrossFit culture all over the country and he was the first person to train a group of women in CrossFit in Kuwait. Personally, Yousef has taken part in many martial arts and CrossFit camps and tournaments, and is qualified officially with several CrossFit and general fitness certifications. Find Yousef on Instagram or Twitter on @Q8Trainer

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CORE TRAINING GUIDE

Gym guide: boost core strength

INVEST IN YOUR FUTURE FITNESS WITH CORE STABILISATION EXERCISES TO REDUCE THE RISK OF INJURY AND IMPROVE YOUR PERFORMANCE

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Do it yourself gym kit

MULTI

GYM

Standing around while waiting to get on a certain machine can seem like such a waste of time. Here are three essentials that will help to keep you pulsing and pumping while everyone else is standing around...

MOVE

Rogue SR-1 Bearing Speed Rope

ON THE

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Jumping rope improves your cardio, movement, and coordination so it’s likely to benefit you regardless of what your own particular goals are. The Rogue’s SR-1 is a top pick in this respect as it utilises high-precision cartridge ball bearings which make it fearsomely fast! The fact that you only require a relatively small area to use it - and it could fit even in your pocket - makes it even better.

GORUCK RUCKING PLATES WWW.GORUCK.COM As well as building strength and endurance, 'Rucking' - walking with a weighted backpack - decimates calories. So, next time you're on for a busy session at the gym, take a spare daysack with you, load it up with a few of GORUCK's laptop sized plates and take a few turns up and down the stairs instead of waiting around. Simple, convenient; yet oh so effective.

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Spud INC Travelling Farmer’s Walk Handles WWW.ROGUEFITNESS.COM Farmer's Walks are supremely effective exercises for improving fitness levels. The trouble is most gyms don't have dumbbells that go as high as your bodyweight. These bad boys bypass that problem nicely, as they let you load up to 135kg of plates in each hand and walk it out.

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Gym guide: boost core strength

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Gym guide: boost core strength

TOP THREE CORE STABILISATION EXERCISES

The following exercises have been set by the National Academy of Sports Medicine.

GYM NOTES 4 Focus on slow, controlled movements for optimal form and alignment. 4 Perform at least two of the exercises three times a week for a month. 4 Increase to three exercises and add more reps as your core gets stronger.

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FLOOR BRIDGE

PLANK

● Lay supine on the floor with your knees bent and arms stretched out at a right angle to your trunk.

● Lay prone on the floor, with your legs together and forearms on ground.

● Inhale as you brace your glutes to lift your pelvis and lower back off the floor. ● Make the movement in slow motion; one vertebrae at a time.

WHAT IS THE CORE? The core is the location of your body’s centre of gravity. It controls all the movement of the trunk and extremities. Most people think of the core as just the abdominal muscles. While abs are part of the core muscles but your full core also includes deep muscles that help in the alignment, stabilisation, and movement of the trunk as well as your hips and pelvis. If you have a strong core, you are likely to get fit. However, a weak one puts you in a higher risk of muscle injury, postural problems and suboptimal movement. Even if you don’t get injured, your power, functional strength, and endurance will not hit their peak the same as they could if you had developed a stable core before performing a workout.

WHY IS CORE STABILISATION MORE IMPORTANT THAN CORE STRENGTH? Working out with a weak core is like building a house without foundations. Eventually you will fall down. Most exercisers that overlook core stabilisation have to come back to the basics eventually after injuring themselves in the strengthening exercises.

HOW TO STABILISE YOUR CORE Core stabilisation can be achieved with a set of simple pelvis and spine exercises, incorporating isometric tension (holding a movement in a position without moving). This will enhance muscular control and stability. The exercises prepare deep core muscles for strength and coordination during abdominal exercise while protecting the spine from possible injury.

PROBLEMS OF AN UNSTABLE CORE Exercising with an unstable core can lead to the body overcompensating by moving the wrong muscles. This can result in postural problems and many associated issues. A weak core can also lead to hamstring strains, pain in the lower extremities, IT band syndrome, adductor pain and lower back pain. An unstable core can also have a negative impact on everyday activities as well as limiting the positive results at the gym. Core training can help to prevent and reverse these problems. Proper core training also reduces the chance of recurrent injuries and stops the cumulative injury cycle. It can relieve lower back pain better than medical management, manual therapy (such as massage) and other exercise prescription.

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● Hold for a few seconds and then exhale as you lower down again in the same controlled way. ● Repeat 10-12 times.

PRONE COBRA ● Lay prone on the floor and reach your arms out at your sides, your fingers facing down towards your toes. ● Contract your shoulders and glutes ● Align your chest and your head; then lift both slowly off the floor.

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● Lift up onto your toes and forearms in a standard plank position. ● Straighten your spine and legs. ● Tuck down your chin, keep your back flat and neutral, draw in a breath and brace. ● Hold the position for about two seconds then go back to the original position ● Perform 10-12 reps.

● Twist your arms to a thumbsup position as your arms rise from the ground. ● Your feet should remain on floor ● Hold at the top then lower again to the floor ● Do this 10-12 times.

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OVERDONE IT?

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02/2016

Post-gym recovery advice

Sore muscles are a familiar feature of resistance training, but they needn’t be such a pain. Sarah Berry has some top tips for when you’ve overdone it

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Post-gym recovery advice

MEDICATE

FREEZE

HEAT

HYDRATE

MASSAGE

FUEL

EXERCISE

STRETCH?

Painkillers containing low doses of Ibuprofen can help take the edge off severe DOMS. However, personal trainer Peter Banister warns against working out on painkillers. “People who take painkillers before training or before competing in a big race are inhibiting their body’s ability to respond to their environment,” he says. “When you are undertaking strenuous exercise you need to be able to react to pain, not mask it.”

Many athletes use ice baths to prevent injury and speed recovery. The theory is that they flush out waste products from affected tissues, decrease metabolic activity and reduce swelling and tissue breakdown. You should aim for 10 minutes in 15 degrees Celsius water. Or use an ice pack.

Hot baths and saunas increase blood flow to the muscles. Kristy Wilson of the Australian gymnastics team says: “Rule of thumb when it comes to sprains and pains; use ice, but heat when it’s muscles that are sore.” For DOMs, alternating hot and cold packs – 15 minutes per pack – has been shown to aid both circulation and recuperation.

Dehydration is one of the biggest enemies of recovery. “Try to drink at least one 0.5l (20oz) bottle of water for each hour of exercise,” recommends Ben Greene, author of the bestseller Beyond Training. “Within a few hours after a workout, your urine should be light yellow or clear. If it is dark yellow, then you are inadequately hydrated.”

As well as easing out tension, massage can increase blood flow, which will speed up recovery. Hugh Jackman had daily massages to help relieve the DOMS of his Wolverine workout. Sports medicine expert Elizabeth Quinn has an alternative idea: “One technique I’ve used to reduce my own muscle soreness is to use a ¬foam roller regularly as a part of my cool down.”

After a work out there’s a two-hour window to absorb repairing proteins and healthy fats. Says Greene: “Try a bowl of quinoa or brown rice with chicken, a protein smoothie with whey protein powder, and a piece of fruit. Or even a slice of last night’s pizza.”

DOMS is usually relieved 72 hours after it first appears. During this time, low intensity exercise like walking or swimming can help increase blood flow and bring nutrients like oxygen, protein and iron to the muscles – as well as removing byproducts like carbon dioxide and lactic acid.

Gentle stretching can sometimes help to unstiffen tired muscles, but the American College of Sports Medicine advises that: “stretching has not been shown to reduce or prevent symptoms of DOMS, but DOMS should last only a few days and the involved muscles will be better prepared for future bouts of the same type of exercise.” 039

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he ache you feel 1248 hours after your workout is called delayed onset muscle soreness (DOMS). As Harley Pasternak, celebrity trainer says: “The idea behind resistance training is that you’re basically tearing something and creating a micro trauma in the muscle. When the muscle recovers, it’s going to recover stronger and denser than it was before.” You body gives out pain during DOMS to let you know that it’s repairing itself and to go easy for a couple days; and while you can’t cure DOMS, there are ways to alleviate the pain.

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02/2016


TRAIN

FIX

IT! 040

MUSCLE MISTAKE 1: BACK ACHE FROM SHOULDER PRESS Even a minor misalignment such as holding the weight too far forward or too far back can cause a negative impact on your muscle gains, not to mention pain in the back and shoulders. FIX IT This is a full body exercise, so every muscle should be working during this move. Try to press in a vertical straight line without arching your back and use your core and chest to secure the weight. Plant your feet properly so your legs can help out too.

Expert Opinion

BAD FORM AND IMPROPER TRAINING TECHNIQUES CAN HAVE DEVASTATING EFFECTS ON OUR GYM GOALS. SPORTS THERAPIST OMER FARUK AKMAN IDENTIFIES FIVE MUSCLE MISTAKES WE ALL MAKE THAT CAN BE EASILY SOLVED BEFORE IT’S TOO LATE

MUSCLE MISTAKE 2: NERVE JAM FROM PRESSING WEIGHTS Lifting a heavy weight over your head with incorrect technique can cause problems not just at the gym but also in every day tasks such as driving, working and even sleeping. FIX IT Switch to dumbbells and reduce the weight you lift until you get back on track. The range of motion will use the front and side shoulders and should open up your back and shoulders better. Use arm-stretching exercises to relieve tension and alleviate pain.

MUSCLE MISTAKE 4: KNEE PAIN FROM THE LEG PRESS Knees often feel under a lot of strain and pressure on the leg press if your feet are too high or too low on the plate. FIX IT As everyone has different leg lengths, the placing of feet on the leg press varies from person to person. Experiment with different positions and settings on a very low weight. Practice in front of a mirror or with a trainer and you will soon find the sweet spot for you.

Expert Opinion

TRAIN

MUSCLE MISTAKE 5: BACK PAIN FROM THE TREADMILL For many of us cardio is a necessary evil but a stint in the treadmill can often feel like it’s done more harm than good. FIX IT Slow down the tempo. Even a fast walk can help to get your heart rate up and burn calories while reducing the impact on your knees and back. Make sure you have proper running shoes with cushioned soles and shock absorbers. Many sports shops offer gait analysis where they will identify the different features of your feet to find the best shoes for you.

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MUSCLE MISTAKE 3: KNEE PAIN FROM SQUATTING This is one of the most common and most-ignored gym injuries. Just checking the position of our feet can make a huge difference. FIX IT Work from the ground up to make sure you are properly aligned and not compromising any other part of your body. Practice with an empty barbell. Stick a line of tape to the floor or use the edge of a mat so you have a marker. Stand with your feet shoulder width apart and imagine they are super glued to the floor.

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ABOUT THE AUTHOR Omer Faruk Akman is an expert in alternative medicine and natural life studies. In 2000, he completed his education in anatomy and health, including a course in massage and alternative medicine. Since then, his research in this field has continued taking him to Ukraine, Russia and Turkey, where he served as a masseur and physiotherapist sports masseur at a five-star hotel spa and wellness centre.

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TRAIN

Use yoga to stop injuries

TRAIN

Use yoga to stop injuries

HOW TO DO IT:

SURYA NAMASKAR

Aim to complete up to 10 Sun Salutations per session. Start off at a slower pace for your first set, and then pick up the pace.

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IF YOU HAVEN’T ALREADY INCORPORATED SOME YOGA POSES INTO YOUR WARM UP ROUTINE, WHAT’S STOPPING YOU? STRETCH IT OUT WITH A SIMPLE SUN SALUTATION FLOW

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urya Namaskar is Sanskrit for Sun Salutations. Simply put, sun salutations are a set of yoga poses, or asanas, preformed in a continuous flow in sync with your breath. In yoga, sun salutations are preformed towards the beginning of a practice, offering the benefit of stretching out the muscles and warming up the body, consequently reducing your risk of injury. Apply the same logic to your warm up before a workout and you will find you can soon lift bigger loads with better form and reduced recovery time. It’s a win, win, win situation!

1. Mountain Pose. Stand up straight and tall. Bring your feet together, with your big toes touching and heels slightly apart. Activate your leg muscles. Tuck your tailbone in and lengthen your waist. Pull your arms out to your side with your palms facing forward. Pull your shoulders away from your ears. 2. Inhale. Placing your palms against each

other, lift your hands up above your head, slightly bending backwards. 3. Exhale into Forward Fold. Keeping your gaze at your thumbs, hinge forward from your hips, bringing your hands down to rest on your shins, ankles, or the ground. Bend your knees if you need to. Relax your neck.

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4. Inhale. Place your hands on the ground, making sure your wrists and elbows are in line with your shoulders. Step your right foot back into a low lunge. Hold your breath here and move your left foot back next to your right foot into The Plank. Maintain a straight line in your body from head to heels. 5. Exhale. Bend your elbows, keeping them tight against your ribs

to lower your body, maintaining the straight line. Drop your knees to the floor. Your chin and chest should touch the ground. 6. Inhale into Baby Cobra. Lift your chest off the ground, rolling your shoulders back and away from your ears. Keep your elbows close to your body, and your lower ribs on the floor. Your big toes are touching. WWW.P E RF E CT F IT M AG AZ IN E .COM

7. Exhale into Downward Facing Dog. Tuck your toes under your feet, and lift your body into an upside down V. Your fingers should be spread wide apart, your hands shoulder width apart, and pushing into the ground. Pull your shoulder blades away from your ears. Check that your feet are hips’ width apart, and your toes are pointing forward. Point your tailbone upwards, and engage your quads. Try WWW.PE R F E CT F IT M AGA ZIN E .COM

to straighten both your knees and push your heels into the ground (they may not touch, and there’s no shame in that!). Let your head hang heavy. Take a couple of breaths here. 8. Inhale. Step your right foot forward and bend your knee, placing it between your hands so you’re in a Low Lunge. 9. Exhale into a Forward Fold. Step your left foot

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forward, placing it next you’re your right foot. 10. Inhale. Unfold, rising up, lifting your arms right above your head and backwards for a full stretch. 11. Exhale back to Mountain Pose. You should be back to where you started. 12. Repeat steps 1-11 on your left side. That’s one set!

ABOUT THE AUTHOR Danah Al Madani is a 200-hour certified yoga teacher, registered with Yoga Alliance. Her practice is influenced by her early exposure to Hatha Yoga, under the supervision of a teacher from Kerala, India. Her class structure is drawn from her Vinyasa training led by a professional dancer, and certified yoga teacher from Norway.


‫للتصوير والتصميم‬

Do you want to have photos same as professional athletes?

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FUEL EAT FOR LONG TERM GOALS, NOT SHORT TERM SATISFACTION

FRESH START R

eplace your morning orange or apple juice with a delicious glass of watermelon juice for a drink that’s delicious and nutritious. Not only is watermelon packed with vitamin A and C, its juice could be especially beneficial to bodybuilders and athletes as it contains the amino acid l-citrulline, which helps with muscle soreness and aids recovery after a training session. Watermelon is also super-hydrating as it is made up of 92 percent water and will replenish electrolytes lost during exercise. Juice it before you go to the gym so you don’t have to carry the full melon in your kit bag!

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THE ‘DIET’ PIZZA YOU CAN HAVE EVERY DAY

All for

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DRINK UP! HEALTH BENEFITS OF KEFIR

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BOOST YOUR BODY THE NATURAL WAY

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DR. ABDULLAH ON GASTRIC SURGERY

KD For inquiries:

51691242 info@perfectfitmagazine.com

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HOW TO HYDRATE IN AND OUT THE GYM

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WEIGHT GAINERS: WHAT? WHY? WHEN?

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SURF & TURF AT BURGER & LOBSTER


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Ditch the dough

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PORT EAT

THIS

carbohydrates

VS

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90

trace

calories

starch

kcal

SE A B A PIZZ NOT 32,6g

254

29,8g

carbohydrates

calories

starch

Each 100g contains

kcal

THAT

Many of us think we can only eat pizza as a cheat meal but just one simple change means we can enjoy this carb-free treat any day of the week

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hin crust. Deep pan. Stuffed rim. Just the sound of all that stodge can send you into a food coma. And, when you think about it, it’s the tomato passata, dried oregano (aka ‘the pizza herb’) and gooey cheese

that really pizza into the dish we crave after a workout, for a Friday family meal or hot from the box on movie night. Without those toppings, pizza is just bread; a food that is actively avoided by athletes and bodybuilders the majority

of the time. A large Portobello mushroom provides a great alternative to a traditional base as you can get your pizza fix without the extra carbohydrates or calories. One large mushroom contains

HOW TO MAKE A ‘DIET PIZZA’ SERVES ONE FOR DINNER OR TWO FOR LUNCH ● WASH AND DESTALK FOUR LARGE PORTOBELLO MUSHROOMS ● PLACE ON A BAKING TRAY WITH THE UNDERSIDE OF THE MUSHROOM FACING UP ● SPREAD 1 TBSP OF SHOP-BOUGHT PASSATTA ONTO EACH MUSHROOM

Benefit packed beverage

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Breakfast boosting smoothie

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KEFIR

OBEL

2,8g

Healthy pizza recipe

● ADD CHOPPED TOPPINGS OF YOUR CHOICE [BELL PEPPER, ONION, FRESH TOMATOES, OLIVES, DELI MEAT, COOKED CHICKEN, TUNA ETC] ● SPRINKLE WITH YOUR FAVOURITE GRATED CHEESE, A SLICE OF MOZZARELLA OR GOATS CHEESE

● TOP WITH DRIED OREGANO AND BLACK PEPPER

only five calories and less than one gram of carbohydrates, plus its shape provides a natural bowl with which to fill your favourite meat, seafood or vegetables. Experiment with different options to keep your tastebuds interested.

Meaning ‘good feeling’ in Turkish, this fermented milk drink is popular across the globe, especially in Eastern and Northern Europe

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ith its antibiotic and antifungal properties, this living culture contains more than 30 strains of microflora, which makes it particularly friendly for restoring balance to the gut. It also contains calcium, phosphorus, magnesium, B2 and B12, vitamin A, K and D, and has been used to help allergies, candidiasis and osteoporosis.

EAT ME

An abundance of enzymes brings an infinite number of health benefits, especially to lactose intolerant people. Opt for a kefir ‘yoghurt’ for a snack, swap it for milk in a shake or add it to tea or coffee as a milk alternative. It can also be used to make sourdough bread.

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KEFIR FRUIT SMOOTHIE RECIPE DON’T LIKE MUSHROOMS? USE HALF A BELL PEPPER WITH THE SEEDS TAKEN OUT INSTEAD

Blend the following ingredients until smooth for a delicious breakfast smoothie or afternoon snack substitute that’s naturally high in fibre and protein.

● BAKE IN THE OVEN UNTIL THE MUSHROOMS ARE COOKED THROUGH AND THE CHEESE HAS MELTED ● SERVE WITH A FRESH GREEN SALAD

394

8.8g

10.7g

BUON APPETITO!

calories

fibre

protein

kcal

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1 cup of kefir 1/2 banana 1/2 cup frozen berries 1 tbsp of organic honey 1/2 tbsp of cacao 1 tsp of coconut oil

GOOD NEWS. THE NATURAL ENZYMES FOUND IN KEFIR MEAN IT ISN’T JUST GOOD FOR YOUR INSIDES, IT’S FOOD FOR THE FACE TOO. SIMPLY APPLY IT TO THE SKIN BEFORE WASHING OFF WITH WARM WATER TO RESTORE THE ACID/ALKALINE BALANCE.

TRY THIS


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Lifter’s kitchen handbook

FUEL

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Lifter’s kitchen handbook

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CARBS: DON’T BE A QUITTER

048

Many athletes are terrified of carbohydrates yet they play a vital in muscle growth. Amr Ismail conducts his own experiment to see just how important carbs can be for gains

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taying on a ketogenic diet means eating so little carbohydrates that when your glycogen stores are depleted, your body turns to a process called ‘ketosis’ for energy. The following questions interested the scientist in me: 1. Do carbs stimulate muscle growth at all? 2. Can a ketogenic diet really work in the long term? 3. Can I add 80lb to my deadlift without eating carbs? I planned to find the answers not only through scientific literature but also through real-life application in the gym, and this is what I found out…

CARBOHYDRATES CARBOHYDRATES + + INSULIN INSULIN + RECOVERY

CARBOHYDRATES + PROTEIN SYNTHESIS

CARBOHYDRATES + CREATINE

MY CONCLUSION

Carbohydrates foster anabolism resulted by hormone-driven events like the secretion of insulin from the pancreas. Though a lot of people know that insulin regulates blood glucose levels; together with carbohydrates, insulin also has a great deal to do with muscle growth. Insulin helps in getting amino acids from your bloodstream into your muscles. Thus, carbohydrates and insulin response contribute to muscle growth.

Protein synthesis can occur without carbohydrates but as insulin is anabolic, it helps to stimulate muscle growth. Start to take a broader view of anabolism beyond amino acid supplements for building muscular tissue. Carbohydrates with insulin provide all the physiological processes that support muscle building.

I already believe that creatine is a must-use supplement and I recommend you use it daily. Together with carbohydrates, creatine increases intramuscular creatine levels due to the effects of insulin on creatine transport thus enhancing muscle’s creatine storage capacity. Insulin also aids electrolyte build-up in cells overflowing the muscle’s creatine stores, increases cell volume and cellular hydration, which in turn, kickstarts the anabolic process.

The human body is such an amazing machine; it possesses the ability to make intelligent adaptations to a variety of situations whether one component is present or not. Carbs are not required to initiate protein synthesis, but they do help in other ways to make the overall anabolic process more effective and efficient. I can tell you that in a chronically low-carb environment, your body will not follow the normal biochemical rules; it becomes more efficient with muscle glycogen. The body can still perform at a higher level on minimal carbohydrates and achieve anabolism. Does this mean that everyone should adopt a ketogenic diet? In the long-term, I don’t think so, but it is really interesting to see what your body can achieve with what it is given.

The sooner you can recover from workouts, the more frequently you can train and training frequency is a major key for hypertrophy. Carbohydrates aid recovery and also your muscle-building capacity. Carbohydrate-mediated stimulation of insulin does not directly lead to protein synthesis but it minimises muscle breakdown. The anti-catabolic nature of carbohydrates makes them anabolic thereby enhancing speedy recovery. During high intensity exercise, your immune system is temporarily compromised, but carbohydrates will reduce the impact of this immunosuppressive effect. WWW.P E RF E CT F IT M AG AZ IN E .COM

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Expert opinion

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SOLVING THE OBESITY EPIDEMIC S 044

cientists have been trying – and failing – for many years to solve the obesity epidemic worldwide. A recent study by London’s Imperial College estimated that by 2025, over 20 percent of the world’s entire population will be classed as obese. While it must be an individual’s responsibility to take care of their own health and weight, the associated problems that come

“The patient takes a pill every three weeks for three months that converts into a balloon inside the stomach. The balloon is then filled with nitrogen gas to take up space in the stomach and reduce overeating. After three months the balloon is removed by endoscopy. A study on the method on a sample of 185 people, showed that Oballoon can double the amount of weight loss over a period compared to dieting alone”.

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SIDE EFFECTS

ELIPSE

“You may call this a surgical procedure if you wish, but it’s definitely less complicated and invasive than cutting off parts of your own body! During the procedure, the doctor inserts a balloon filled with liquid into your stomach via an endoscope. The balloon takes up around half of your stomach, leading to you filling up faster when you eat. It can also be removed via the same procedure, leaving the stomach intact. The method was approved by the FDA in 2015”.

FUEL

With all the problems and unwanted side effects related to weight loss surgical procedures like the gastric bypass and sleeve, doctors around the world have been working on surgical-free balloon solutions to help people to lose weight when they really see no other way out. Here’s Dr. Abdullah’s guide to three of these options:

‣ DR. ABDULLAH SAYS:

DR. ABDULLAH SAYS:

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NEW METHODS OF WEIGHT LOSS ARE ALWAYS A HOT TOPIC AMONGST SCIENTISTS. COULD SURGICAL-FREE GASTRIC BALLOONS BE THE SOLUTION TO THE WORLD’S OBESITY CRISIS?

from a life time of overindulgence such as diabetes, heart disease and even stroke, effect entire nations through increased strain on health care systems. Furthermore, lack of education and an increase of fast food and convenience meals mean that people are heading for obesity in their early childhood, and in turn, heading towards a lifetime of poor health. This has got to stop.

RESHAPE DUAL BALLOON SYSTEM OBALLOON

Expert opinion

DR. ABDULLAH SAYS:

DR. ABDULLAH SAYS: “No surgery. No endoscopy. No anesthesia. The patient takes a pill that inflates itself in the stomach into a balloon and stays in the body for four months. A clinical trial of 326 people with a BMI of between 30 and 40 showed that those who used the Elipse pill lost an average of 6.5kg/14.3lb over six months. That’s over six percent of their original bodyweight. It seems that this method is very close to FDA approval though it hasn’t been officially approved as yet”.

ABOUT THE AUTHOR

“No procedure is without the risk of side effects. For all of the above, patients have reported feelings of nausea, stomach discomfort and digestive problems. Furthermore, as the balloon methods are only in the body for a short term, they do not change a person’s lifetime. In many cases, the patient gains the weight they have lost within two years of the balloon being removed. Longer term side effects are still unknown as these procedures are still very new”.

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


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Sponsored article

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Sponsored article

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A

ENHANCED

WATER FOR: ATHLETES

HYDRATION

We all have our preferences when it comes to energy drinks, sports supplements and protein mixes, but in reality, there’s no substitute for plain old water

The importance of hydration for athletes cannot be underestimated. Whether you are an amateur soccer player or an ultra-marathon runner, you need to make sure that you are drinking enough water everyday to keep up with the demands you are making of your body. In extreme cases, an absence of water in the body can lead to Chronic Cellular Disease; weakening your immune system and making you more susceptible to bugs and viruses, which can have devastating consequences to your workout schedule. Water also acts as a cooling system for the body; allowing you to sweat. If you have ever noticed rapid weight loss straight after a workout, this is due to your body losing water, which needs to be replenished straight away. As well as taking a large bottle of water to the gym with you, you need to make sure that you drink regular highquality low-sodium water like ABC throughout the day to keep you motivated and energised for your next training session.

B WATER FOR: BODYBUILDERS

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Have you ever received a prescription from the doctors and read the instructions properly? Many medications should only be taken with water and not with milk. This is because milk can slow down or even totally counteract the delivery of medication to the body. The same thing can happen with supplements. Furthermore, some people find milk very difficult to digest, so in the case of bodybuilding supplements, if we choose to take them in large quantities, water is the best way to make sure they are delivered properly and without an upset stomach. In many cases, water also makes for a smoother mixture for a clump-free drink that’s much more pleasant on the palate. Mixing your supplements with a high-quality, low-sodium bottled water like ABC means you are getting the most from your expensive supplements, which in turn allows you to achieve your gym goals more effectively and efficiently. If you are using supplements to cut weight, water is calorie, sugar and fat free so it is a simple way to drastically reduce your daily intake instead of using milk or juice.

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veryone knows that our body needs water to survive. We are made up of around 80 percent of water and could survive only three (miserable) days without it. Drinking water regularly helps us stay awake and alert, reduces fatigue, improves concentration and can actually prevent, treat and cure some minor ailments. For athletes and bodybuilders, water intake is even more crucial. The extra stress and strain we put on our bodies requires more hydration than everyone else, plus some of our gym and diet habits mean we need to be even more careful with our drinks to make sure our bodies are running at optimal capacity. Here’s why…

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C WATER FOR: COMPETITION When athletes and bodybuilders incorporate proper hydration and nutrition into their training program, they often have the mental and physical edge on their opponents, which leads to a boost in performance and confidence. It is therefore only natural that you find yourself wanting to take your sporting hobby to the next level. Now it is your job to look after your body as if it is a machine. While event organisers often supply refreshments as part of the package, don’t take it for granted that the water they provide you will be as high in quality to than you have become accustomed to. Always take your own ABC bottled water to contest day in a variety of sizes, that way, whether you are running a triathlon, posing in a physique showdown, or lifting the Sandow, you can be sure you will be fully equipped, prepared and of course, hydrated for any event.

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Mass building supps

FUEL

& R E G BIG

R E T T BE

IF YOU FEEL LIKE YOU’RE STRUGGLING TO BUILD MASS, NO MATTER HOW MUCH YOU EAT OR HOW HARD YOU TRAIN, YOU MAY WANT TO CONSIDER A WEIGHT-GAINING SUPPLEMENT

Weight gainers are high calorie powdered shakes that can be mixed into almost any kind of beverage. Most weight gainer supplements contain large amounts of protein, most of which is derived from whey proteins (mainly concentrate with some isolate as well), although some offerings use milk proteins and/or egg. Many commercial weight gainer supplements also come packed with carbs, usually in the form of maltodextrin (a high glycemic complex carb) and fructose (simple sugar originating from fruits). Some weight gainers contain moderately low levels of fat as well. Whilst some offerings can contain as many as 1,000 calories, most consumers opt for shakes affording 400 – 600 calories.

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WHEN SHOULD I TAKE WEIGHT GAINERS?

WHY SHOULD I TAKE WEIGHT GAINERS? Supplementing with weight gainers makes it easier for your body to achieve a calorie surplus, and get your body to consume more calories than it burns each day. Sustaining a calorie surplus enables you to add more mass (gain weight), and so - if your training is right – engender greater muscle mass. Although this is the main benefit associated with weight gainers, it is not the only one. Indeed, consuming a suitably high amount of quality calories on a regular basis also ensures your body gets the macronutrients it needs to effectively ‘fix’ physiological components in need of repair. This results in enhanced recovery rates and, by proxy, better performance during subsequent sessions.

WHAT ARE WEIGHT GAINERS?

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Mass building supps

Although most of the commercially available weight gainer supplements available today are quite similar in their make-up, there is some variation in when they are to be taken. Some are designed to be taken straight after a workout while others can be consumed at any time. Most lifters who supplement with weight gainers on a regular basis tend to gravitate toward one or two shakes a day, normally between meals, as this enables them to stick to the ever-popular ‘must eat five to seven meals per day’ strategy.

WHO SHOULD TAKE WEIGHT GAINERS? Unsurprisingly, weight gainers are aimed squarely at ectomorphs and ‘hardgainers’; it is meant for individuals who have trouble adding mass to their frame through eating alone. In short, if you’re someone with a high BMR who burns off calories straight away, or you’re simply not blessed with an appetite that lends itself to eating plentifully and/or often, then you’re likely to benefit from having this supplement in your stack.

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here’s a simple equation that tends to make sense: ‘the more of you there is, the greater mass you’ll have to turn into muscle’. Unsurprisingly, many lifters who are keen to adopt this strategy turn to weight gainer supplements as, well, that’s what they’re designed to do. However, there are some in the lifting world who believe weight gainers are really nothing more than glorified protein supplements and as such, they use them in pretty much the same way they would a standard protein shake. Whilst this outlook isn’t strictly accurate, it’s close enough to cause a degree of confusion.

HOW SHOULD I TAKE WEIGHT GAINERS? Weight gainer supplements are consumed – more or less – in the same way as protein shakes; just properly mix the powder in some water or milk, and you’re good to go. Most consumers use one or two scoops at a time as anything more than this is likely to make your shake thick and lumpy. Naturally, you’ll need to check the calorie and macronutrient values of the supplement you’re using and tailor your intake to meet your own particular goals each day. Always read the label. WWW.P E RF E CT F IT M AG AZ IN E .COM

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Cheat Day restaurant review

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R E S TAU R A N T

LESS IS MORE

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Just one simple choice of burger or lobster makes for a simply divine dinner. No muss, no fuss, no menu.

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rom New York, to London, to Kuwait, here comes Burger & Lobster. As the name suggests there are two main attractions to the menu (if there was a menu). Option one is the burger; made from a top quality high grade beef selection of three premium cuts, made into a whopping 280g patty. Top these juicy burgers with cheese and/or bacon, and enjoy with a side of French fries and fresh salad. Option two is the lobster

- served up whole - steamed or grilled with lemon and garlic butter. Get your claws into the ‘Big Boy’ jumbo versions if you’re in the mood for sharing (but it’s Cheat Day so you don’t have to). Pick your own Atlantic lobster from the live tank, flown in especially to Kuwait. For a lighter option, without any compromise on flavour, try the signature dish of cooked lobster in buttery brioche or choose a taste of the Orient with a

Japanese lobster roll with aromatic light mayonnaise dressing. Either option, again, comes with the standard order of fries and salad on the side. They’re classics for a reason. Save room for dessert, as you won’t want to miss out on the chocolate brownie complete with edible sweet red lobster, plus a few orders from the exclusive-to-Kuwait slick bar serving a range of nonalcoholic ‘mocktails’ for your refreshment.

Accept the challenge

To spend your next Cheat Day at Burger & Lobster, find them at the Galleria, Grand Avenue at The Avenues mall

For more information and opening hours please go to Instagram: @burgerandlobsterkuwait

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to feel the true taste of victory @beshtakhta_kw

25722085

Salmiya- AlFanar mall – First Floor


WHAT WE DO IN LIFE ECHOES FOR ETERNITY

SYSTEM FAILURE

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study of 500 people who considered themselves to be ‘mildly’ to ‘significantly’ addicted to the web were found to be 30 percent more likely to get sick than those who didn’t spend the same amount of time on the Internet. Researchers from two separate universities believe that the pattern of stress from not being on the internet followed by the relief of getting back onto it leads to irregular cortisol levels in the body, which weakens the immune system. So for the good of your health, switch off and reboot.

IN THIS SECTION>>

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GOLD PARALYMPIAN: AHMAD AL MUTAIRI

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ASHKANANI COMES HOME WITH SILVER

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MR. OLYMPIA 2016 WINNER’S PODIUM

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EXCLUSIVE ACE 2016 REVIEW FROM SPAIN


Exclusive interview

THE LOCAL HERO:

AHMAD

AL MUTAIRI

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AS HE CONTINUES TO STOCKPILE MEDALS, VICTORIES AND WORLD RECORDS, AL MUTAIRI PROVES THAT BEING IN A WHEELCHAIR IS NO REASON TO GIVE UP ON YOUR DREAMS, IN FACT IT’S MADE HIM EVEN MORE DETERMINED

Exclusive interview

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hen 22-year-old Ahmad Neaq Al Mutairi returned from the Rio Paralympics with a gold medal for the 100m wheelchair race, it was the latest achievement in an impressive string of victories. A member of Kuwait Disabled Sports Club, Al Mutairi has been amassing medals for several years, most notably at the Asia and Korea tournament in 2014 and the World Championship in Doha. This inspirational youngster didn’t just bring home gold from Brazil this summer however, he also smashed the world record for his category, zooming past the finish line in 16 seconds. Perfect Fit caught up with the Paralympian to find out all about his passion for the sport, his amazing achievements and all the lessons he’s learnt along the way…

How did start with the world of sports? I first started with basketball at the Kuwait Disabled Sports Club (KDSC) in 2008. I joined the pro team, but when a new coach started who suggested I try out at wheelchair racing I thought I’d give it a go. My body is slim, which makes me fit ideally into the sport, plus I loved it straight away. I started to participate in tournaments and qualified in the world Championship after my first one. In the second tournament, I set a world record and I’ve never looked back.

Tell us about winning the gold medal at the Paralympic Games in Rio? It was a beautiful and amazing feeling. It wasn’t without its challenges but I was so proud of my involvement with the team and to carry the Kuwaiti flag at this international event. The moment when they played the national anthem of Kuwait was especially moving. This gold medal means a lot to me, it is a major dream to all athletes and thankfully I got it.

Did you encounter challenges during this tournament either before travelling there or during the race? Not quite, but before the start of the race I was nervous. I felt a lot of tension and pressure. This tournament is not like any other. It is a golden dream to me and everyone else there is just as aspirational and highly rated as each other. Through the support of everyone around me - as well as precious

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IT SADDENS ME THAT THERE ARE A LOT OF YOUNG PEOPLE THAT ARE IN PERFECT HEALTH, WITH MENTAL AND PHYSICAL STRENGTH, YET THEY DON’T PRACTICE SPORTS!

advice and motivation from my coach Mohammed Farhat - I started the race strongly and challenged my fellow competitors.

Is there a special health food system you follow? Not exactly, I do not like to forbid myself of the foods that I love! Besides this game does not need a special food system, but often during training we have to follow certain breakfast, lunch and dinner meals in order to increase or decrease our weight as well as having enough energy and protein to engage in this type of exercise. I also need to maintain my fitness in order to always be ready to participate in tournaments.

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Exclusive interview

Do you workout everyday? Yes. And the training increases leading up to a competition. I also weight lift in order to gain some muscle.

Who inspires or motivates you? The Olympic champion, Hamad Al Adwani (winner of four gold medals) was one of the first people who encouraged me to practice this sport and pursue it as a career.

After this great achievement, what’s next? I’m currently in a short rest period, then I’ll go back to the usual exercise in preparation for the World Championships which take place next July. Plus I’ll be preparing for the next Paralympic games, held in Tokyo, Japan in four years time. WWW.PE R F E CT F IT M AGA ZIN E .COM

What have you learned from the sport in general? I’ve learnt a lot, especially at the recent Paralympics. There are competitors from all over the world and they have all kinds of physical disabilities, including conditions that you think would make it impossible for them to participate in sport. I’ve learned not to say: “I can’t do it”, which is a phrase I’ve used a lot it the past. Now I say that I have to accept new challenges, and use determination and perseverance to achieve my dreams without fear or lack with selfconfidence.

Is there anyone you’d like to thank? I would like to thank each of the Kuwait club’s management and the delegation of players I have shared tournaments with. Special thanks and appreciation also must go to my

coach Mohammed Farhat, who has supported me in my success at every step. Also thank you to my family, my friends and everyone that encouraged me and wished me luck in Kuwait and abroad.

Is there any advice you want to give to the young? It saddens me that there are a lot of young people that are in perfect health, with mental and physical strength that God gave to them, yet they don’t practice sports or even have a purpose in life! Time is short, so I advise everyone to have a goal in their lives. Take on a meaningful role in society and carry the flag of your country high and with pride. Never say: “I can’t”. With strength and will, everything becomes easy and success becomes closer and closer.

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Olympia weekend review

AND THE WINNER IS…

IT MAY COME AS LITTLE SURPRISE THAT PHIL HEATH RETAINED HIS MR. OLYMPIA TITLE THIS YEAR IN LAS VEGAS, BUT AS ALWAYS, THE WORLD’S BIGGEST BODYBUILDING COMPETITION WAS FAR FROM BORING…

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‘THE GIFT’ THAT KEEPS ON GIVING Phil ‘The Gift’ Heath took his sixth consecutive Sandow Trophy at this year’s Mr. Olympia matching Dorian Yates’ and Arnold Schwarzenegger’s unbroken chain of victories (Arnie’s seventh win came after a four-year hiatus). The 36-yearold from Seattle was the favourite going into the competition and certainly lived up to everyone’s expectations with his fantastic physique, charismatic stage presence and handsome good looks. Following in the footsteps of Arnie in the 1970s, Lee Haney in the 1980s, Dorian Yates in the 1990s and Ronnie Coleman in the late 1990s/ early 2000s, Heath needs just two more wins in the next two years to match Haney and Coleman’s run of eight wins each. Speaking straight after the competition Heath gave a shout out to all his fans and sponsors of the show, while paying a special mention to Dwayne ‘The Rock’ Johnson who was there to give out awards this year; proving the show is becoming more mainstream than ever. Heath said this year had been a “battle” but that he managed to “line them [his opponents] all up and slay them down”. While he promised to enjoy this victory, Heath also commented that he and coach Hany Rambod “have already started talking about the 2017 training program” but wouldn’t divulge any more secrets beyond that. Shawn Rhoden (41) and Dexter Jackson (46) took second and third place, switching it up from last year while Kai Greene was again absent from the contest; causing speculation that ‘The Predator’ may never grace the Olympia stage ever again.

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Olympia weekend review

TRIO OF WINS FOR BUENDIA

KUWAIT’S KEY PLAYERS

Jeremy Buendia continued to trail a blaze in the Men’s Physique section taking his third consecutive victory in the category. 26-yearold Buendia (he was 25 at the time of the competition) said he was “pushed to the limits” by his competitors, who kept him “on his toes all year long”. Ryan Terry from the UK took second place while USA’s Jeremy Potvin came third in the event that saw no less than 40 athletes take to the stage. Meanwhile, in the Classic Physique division, Danny Hester, Arash Rahbar and Sadik Hadzovic took first, second and third place respectively; all representing USA, beating off competition from a group of 17.

In a show that’s dominated by American athletes, nothing makes Perfect Fit prouder than to see the achievements of our home players. Mamdouh Elssibay aka ‘Big Ramy’ has become a star on the international stage in recent years; rising up the Olympia ranks in a way that most bodybuilders could only dream of. This year the Egyptian-born Kuwaiti resident, yet again, beat his own personal best, taking fourth place in the Mr. Olympia finals, just ahead of William Bonac and Roelly Winklaar. Big Ramy celebrated his 32nd birthday on the eve of the contest and we can’t think of a better birthday present. Over on the 212 Bodybuilding stage, our very own Ahmad Ashkanani took the silver medal, just being pipped to the post by the UK’s James Lewis. In a division of 19 competitors from all over the world, including Japan, Brazil, Iran, Germany and the Czech Republic, Ashkanani came in just six points behind the champion making himself and his country proud.

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Exclusive interview

MAKING

Ahmed, well done on your silver medal in Las Vegas, how did you feel when your name was called out?

HISTORY:

AHMED ASHKANANI

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Exclusive interview

All my medals mean a lot, especially the first from the Asia Championship, but this particular medal, is from the biggest tournament in the world for this sport. I’ve achieved a dream thankfully, and I am very proud of this. This tournament has been held for over fifty years and I am the only Arab that won a medal.

Was there ever a moment during the contest, when you thought you might not win?

KUWAITI AHMED ASHKANANI BECAME THE FIRST ARAB MEDAL WINNER IN THE HISTORY OF MR. OLYMPIA THIS SEPTEMBER, TAKING SILVER IN THE 212 DIVISION AND PERFECT FIT COULDN’T WAIT TO CONGRATULATE HIM

Yes! There were six big names in the tournament. I just wanted to make it through to the second day and not disappoint anyone. It was such a surprise to hear my name when they announced the winners and one of my happiest moments.

Who supported you during those early years? Unfortunately, most people around me was against it, which was very frustrating.. At the time, this sport had a bit of a bad reputation in Kuwait, but I didn’t listen to anyone and kept on at it. In 2010 I joined the Kuwaiti national team for bodybuilding, and achieved second place in the Gulf Cup beach in Bahrain and first place in the Asia Championship. My friends and family started to encourage me more after that. Also, I can’t forget the support from Mr. Bader Boodai and Team Oxygen.

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How did you get into bodybuilding? I began bodybuilding in 2000 and my first competition was two years later at the Mohtarifeen tournament when I was still in high school.

but I didn’t win overall so I missed out on the card. them. I continued to participate in various international tournaments for 13 years until I finally got it in his year through winning at the Arnold Classic in Australia and again at the Tampa Pro in Florida.

Tell us about your coach. Coach Ahmed Askar has all my appreciation it’s to his credit that I’m where I am today. He is a brother and a friend and my main motivation for this sport,

When did you get your pro card? It was a dream come true and my ticket to Mr. Olympia. In 2003, I won first place in two tournaments

What’s your daily routine like? I work out six days a week and rest on a Friday or Saturday. My day starts early with breakfast then I come to the gym to exercise at 5am. I train players from 6-7am, and then I go to work as a physical education teacher. After work I go home for around an hour then it’s back to the gym for another work out and more

private training sessions. In the evening I spend time with my family.

What advice would you give to anyone wanting to take up bodybuilding? If you’re going to do it, do it right. Some young people think that the sport depends entirely on taking the wrong materials in a wrong way to reach a certain physical level within a short time. This can have negative consequences. Take proper advice from a friend or coach; someone you trust and cares about your health. If you can’t do that, stay away from this sport.

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ACE 2016 contest review

ACE 2016 contest review

BIGGER THAN BODYBUILDING

SPANISH SHOWDOWN

WITH TWO HUGE SHOWS IN AS MANY WEEKS, WHICH OF THE ATHLETES FROM MR. OLYMPIA MADE IT TO BARCELONA FOR THIS YEAR’S ARNOLD CLASSIC EUROPE?

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show moving from its usual home in Madrid to the beautiful Spanish city of Barcelona. For many, it has been the end of a long year, with the sixth and final leg of 2016’s Arnold Sports Festival being staged just one week after the Mr. Olympia finals in Las Vegas. Not to mention the fact that there were two extra expos this year in Africa and Asia. While pundits questioned how well athletes would fair travelling from USA to Europe in such a short space of time in between contests, they needn’t have worried as the winner’s podium showcased a fantastic display of bodybuilding talent. Almost 47-year-old Dexter Jackson took first place overall, retaining his title from 2015 and taking his second Arnold

THE MAN HIMSELF No Arnold Classic would be complete without Arnie himself. The bodybuilder turned actor turned politician turned modern day icon only seems to get more and more enthusiastic at each and every one of these international events. Now in its 27th year, the Arnold Sports Festival chain just keeps getting bigger and better with Arnie at the helm throughout. With the Arnold Classic Europe beginning in 2011, Brazil in 2013 and Australia in 2015, this year saw two new locations being added to the bill with Arnold Classic Africa and Arnold Classic Asia both making their debut in 2016. Surely it’s only a matter of time before Arnold Classic Gulf comes to Kuwait? Let’s keep our fingers crossed for next year!

HEATH-SHAPED HOLE Six-time Mr. Olympia Phil Heath has been absent from the Arnold Classic Europe stage since he took the title in 2013 leaving the competition much less of a foregone conclusion than that of the Sandow Trophy. While Heath has dominated Mr. Olympia in the 2010s, the Arnold Classic shows have allowed Kai Greene, Dexter Jackson and Branch Warren much more of the spotlight. This year Greene won overall in Columbus, Ohio (USA), Rio de Janeiro (Brazil) and Melbourne (Australia), while Jackson took the trophy at the inaugural Arnold Classic Africa held in Johannesburg and Justin Compton won gold in Hong Kong at the first ever Asian show. The Arnold Classic Europe rounded off an excellent year with the

While the pro bodybuilding show commands a large proportion of attention at any of the Arnold events, the expo is much more than that. With shows, stands and contests in a wide variety of pursuits from arm-wrestling to Zumba, the three-day event showcased martial arts such as aikido, lima lama and wrestling, strength activities such as strong man, Hercules, power lifting and weight lifting plus sports such as fencing, volleyball, jump rope and even ice-skating. If that’s not enough, you could watch and participate in Parkour, indoor triathlon, virtual reality games and Rubik’s cube; not to mention the huge variety of amateur bodybuilding and physique competitions split into divisions by gender, age, height and weight. There literally is something for everyone to enjoy and learn about.

Classic gold medal of the year. In second place came Mamdouh Elssbiay - last year’s winner at Brazil – and in at two places higher than his Mr. Olympia ranking just a week earlier. William Bonac secured bronze with all the top three proving you can retain mass, shape and composure in between shows while literally and metaphorically going the distance.

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THERE’S NO EDUCATION LIKE ADVERSITY

GOING NATIVE

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f you like to come home from a vacation with more than some souvenirs and a suntan, you may enjoy a more immersive experience on your next holiday. Travel trend-forecasters are expecting to see a rise in more indigenous and community-based vacations in 2017, particularly in South American destinations. These types of holidays can include staying with a tribe, learning local traditions, lessons in cooking and culture, plus community-building projects. Trade in the suitcase for a backpack and you’re halfway there.

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SOAK UP THE SUN IN SRI LANKA

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GREAT OUTDOORS: CAMPING GEAR


TRAVEL

Unwind in the Indian Ocean

TRAVEL

Unwind in the Indian Ocean

SRI LANKA STRESS-FREE

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owadays we seem to spend all of our time rushing around while neglecting our mind and body with a toxic lifestyle. By the time our body is ready for a vacation we are so exhausted with things happening around us, that even the thought of planning a holiday gives us a headache. Worry no more, we have the perfect destination for you; Sri Lanka. Sri Lanka is an often-underestimated destination and many people are not familiar with the beauty of this paradise island, but the diversity of experiences that it has to offer is tremendous. You can explore and enjoy different beaches, waterfalls and countryside. You can climb mountains, trek hillsides, see wild elephants and hang out with monkeys. Or you can sip on Sri Lankan tea, experience amazing detox and ayurveda treatments, visit old temples and generally unwind from the stresses and strains of home. In fact Sri Lanka has so much to offer, the amount of activities can be overwhelming, so try to plan ahead of your vacation to make sure you get to experience everything you want to see and do.

Do you ever dream about an exotic destination where someone else will take care of you so can just relax, get pampered all day and feel the stress melt away?

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TRAVEL

Unwind in the Indian Ocean

PEAK SEASON IS USUALLY DECEMBER TO MARCH, THOUGH SEPTEMBER AND APRIL TEND TO BE THE DRIEST MONTHS. MANY AIRLINE COMPANIES FLY DAILY TO SRI FROM KUWAIT SUCH AS KUWAIT AIRWAYS, QATAR AIRWAYS AND FLYDUBAI.

FLIGHT TIP: BOOK DIRECTLY WITH THE AIRLINE FOR A BETTER DEAL.

TRAVEL

Unwind in the Indian Ocean

PEAK TIP: PACK A RAINCOAT, WARM LAYERS, GLOVES, DRY SHIRTS (TO CHANGE AT THE TOP) GLOVES, WATER, ENERGY BARS AND A FLASHLIGHT!

TRAVEL TIME

FOOD & FACILITIES

PARADISE PEAKS

The flight from Kuwait to Sri Lanka is not terribly long, but it can still drain you, especially if you don’t catch a direct flight. Even when you land in the island’s capital of Colombo it may take up to eight hours to reach your final destination – depending on where you book your accommodation – so earmark a few days at the beginning of the holiday to recharge your batteries, especially if you are planning some big adventures. Colombo itself is not much of a vacation destination but nearby Negombo (a short 20 minute drive from the capital) is the perfect place to relax without having to travel too far from the airport.

Heritance Negombo offers a wonderful blend of local food plus various other cuisines with a focus on the Oriental. It would be impossible not to find a dish that you would enjoy. During the day you can order food and drink from the pool bar while the evening buffet really has something for everyone. The hotel’s spa can provide a variety of luxury treatments from detox to relaxation massages, either alone or as a couple. To completely recharge your batteries book a hot stone massage to relieve any stiff muscles from your flight and make you forget that you even traveled at all, rather, you will feel like you simply teleported from the city straight into paradise. The setting of the hotel is simply stunning. All rooms face the beach, so you have a panoramic view of the ocean during the day while enjoying the sounds of the waves on the shore each and every night for that special feeling of relaxation and peace that can never be recreated at home. A daytime stroll across the hundreds of metres of sandy beach is just the tonic to the hectic lives we lead at home while the Sri Lankan sunset is one of the most romantic sceneries you will ever experience.

No trip to Sri Lanka would be complete without a journey into the mountains. After a couple of days simply relaxing and tuning into Sri Lanka’s vibe, continue your journey with one of the tallest apexes in Sri Lanka; Adam’s Peak. First, travel by bus or train to Nallathanniya; from there, take a taxi or tuk­tuk to the start of your climb. If you’d prefer to commute with more comfort hire a taxi (with AC) for the full distance (around four hours) from the Heritance Negombo. The best time to start the climb to Adam’s Peak is 12-­2am because you want to reach the top around 6am in order to catch the sunrise (this is not guaranteed however). Book a room in one of the guesthouses at the bottom of the mountain the night before so you can enjoy a local dinner and rest awhile before you start your climb. To climb Adam’s Peak you should be fairly fit, because the total ascension is about 7359ft that includes 5500 steps! When you eventually reach the top you will be afforded with spectacular views and a definite high point to an unforgettable holiday.

HERITANCE NEGOMBO HOTEL RESORT

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MAKE SURE YOU ALLOW FOR REGULAR BREAKS AND ALWAYS ADJUST YOUR PACE TO THE SLOWEST MEMBER OF THE GROUP.

Heritance Negombo is the newest edition to the Aitken Spence family of hotels, which welcome guests not only in Sri Lanka, but also in The Maldives, Oman and India. Opened in April this year, you will get to experience the newness of a modern resort yet everyone there feels like a well-tuned team that have worked together for years. All employees are knowledgeable about their facilities, services and surroundings and will make you feel so special for the entirety of your stay. The first thing to highlight about Heritance is their exceptional customer care and service. Even before arrival, they are so helpful and fast to answer emails and can even help arrange airport pick-ups. Nobody enjoys the hassle of negotiating with taxis when you have just stepped off an airplane, so contact your hotel to organise a transfer before you leave home. Heritance Negombo will make you feel like royalty from the very first moment you are picked up until check out at the end of your stay. During check in you can sit and relax in the lounge with refreshments while the hotel staff go through the formalities before escorting you to a beautiful room. This is just the beginning. WWW.P E RF E CT F IT M AG AZ IN E .COM

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TRAVEL

INTO THE WILD

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Even with the best intentions, a camping holiday can propel us straight out of our comfort zone. Just a few gadgets, however, can make it a much more pleasant experience

3. PLAN WITH YOUR PARTY WHO IS BRINGING WHAT SO YOU DON’T END UP WITH THREE BBQS BUT NO GENERATOR WHEN YOU GET THERE!

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KGE4000X KIPOR GENERATOR 3, 3.5(KVA) 30L

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CHOW DOWN

If burnt burgers and smores around the fire fill you with dread then this is the grill for you. Featuring a ‘culinary modular system’ and with a top temperature of 250°c, you customise this barbecue to whip up pretty much anything you fancy including paella, pizza and even a full roast chicken! The best part though is Campingaz’s InstaClean System, which means you can strip down the grill and clean it in the dishwasher when you get home. Bon Apetit!

Offering 16 hours of power at full capacity from just 30l of gas, this steel-framed generator could offer enough juice for a full weekend if used economically. With a realtime digital data display and low-oil alarm, you can be sure you’ll never run out of gas when you need it most. Add some extra upper body moves to your workout; this bad boy weighs 71kg but it’ll be worth it.

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KIPOR IG2000 INVERTER GENERATOR (1.6 KVA) This ‘suitcase’ generator is one of Kipor’s bestselling models. With a 3.7l fuel capacity, it can power anything from your mobile phone to your microwave continuously for up to three hours with an output of 240v. Compact and easy to transport, this generator is a favourite amongst boat and caravan owner.

REST AT EASE

AF-3801 WANSA MIST FAN 26INCH BLACK

POWER UP

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TRAVEL

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CL-5008 WANSA 18PCSLED EMERGENCY LIGHTS Stumbling and fumbling around unfamiliar surroundings in the dark before ending up in the wrong tent is not the best end to the first day of camping. These rechargeable lamps offer up to 24hours of light (or 10 at full brightness) meaning you’ll never get lost in the night again. Keep them handy in the home too for unexpected power cuts.

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A 20l tank, three speed settings and a widespread horizontal sweep motion, this 26” mist fan will keep you cool throughout all of your camping activities. Its solid base will be sturdy enough to keep it upright on any terrain while the attached wheels mean you can move it into position when required.

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LI-2003 2X15W WANSA INSECT KILLER Nothing ruins a few nights in the great outdoors than some pesky uninvited guests. Avoid becoming a buffet for the bugs by investing in an insect killer like this one by Wansa. Twin tubes means it can cover an area of 100m2, allowing you to picnic in peace without being feasted on by bugs.

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Style YOU ALREADY HAVE STYLE, YOU JUST NEED TO FIND IT

LEADING LACES

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nstantly update your wardrobe - well shoe rack by replacing boring black and brown shoe laces with something more colourful. This trend tip works best with leather brogues and boots offering a pop of colour against an often-dull background. For a put together look, try and pick another tone from your outfit such as your shirt or jumper. If you don’t want to change your laces every time you change your clothers, go for red with black shoes and purple with brown boots then put your best foot forward…

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KEEP IT COOL WITH WINTER WHITE

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FRESHEN UP WITH FALL FRAGRANCE

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BACK TO THE 80S: WILD WILD WEST

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THE SEASON’S BEST MESSENGER BAGS


Keep it cool with ice white style

Style

WHITE OUT

Keep it cool with ice white style

Style THE JUMPER: VERSACE Knitted Medusa jumper in c/r/e/a/m

THE T-SHIRT: SUPERDRY

THE JEANS: DIESEL

Vintage logo embossed long sleeve tee in optic

Krooley jersey and denim JoggJeans with drawstring in white

THE SHIRT: VALENTINO

THE SWEATSHIRT: FENDI

Cotton ‘Rockstud’ shirt with silver studs on collar

3D logo sweatshirt in white

Although we think of white as being essentially colourless, in terms of fashion, few shades make a bolder style statement

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ool. Clean. Crisp. Bright white fashion denotes someone that is well put-together, smart and modern. For some, white clothes conjure up images of tennis players or cricketers as the colour is often used in sports, for others, white coats and jackets are too clinical as they are often seen on doctors, scientists and chefs. White is not a coloured to be feared in fashion though. The colour white - within the context of style - is immaculate and perfect. It allows us to play with texture and design to create an outfit that stands out for all the right reasons. It also looks great with a tan! Here are our favourite looks for the season, for a top-to-toe look, straight from the runway…

THE SNEAKERS: GIUSEPPE ZANOTTI Croc-effect leather sneakers in white with gold side zips

THE WATCH: BOSS by HUGO BOSS Chronograph HB6030 in stainless steel with white face

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October shopping guide

FASHION FRONTIER Designers brought an updated cowboy look to the runways this season, so saddle up, ride on down to The Avenues and shop the look

PAUL SMITH BAG IT UP Two-tone black and brown leather backpack with front pocket

Style

Refresh your routine

FIVE SCENTS

Style

YVES SAINT LAURENT – L’HOMME SPORT

Give your morning routine a refresh with the top five male fragrance products for October

COLOGNE YSL has a well-earned reputation in the world of male fragrance and L’Homme Sport can be found in many bathroom cabinets across the globe. Magnetic, energetic and dynamic, L’Homme Sport is clean and fresh (with citrus tones) but also distinctly masculine and rugged (from wood and amber). No wonder it’s so popular.

ZARA FLY LIKE AN EAGLE Black and beige American eagle silk bomber jacket

DOLCE & GABBANA

ACQUA DI PARMA – COLONIA OUD

FINE PRINT Cream cotton t-shirt with Wild West print

DEODORANT SPRAY It is rare to find an effective antiperspirant that is also an elegant fragrance. Colonia Oud combines agarwood (traditional in Middle Eastern perfume) with botanical notes (orange, bergamot and Russian coriander) plus leather, sandalwood and patchouli for a rich, masculine scent will keep you feeling fresh all throughout the day.

MAISON MARGIELA

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ALL IN THE JEANS Black classic five-pocket tapered luxury cotton jeans

VANS LOW RIDER Light brown low top Vault by Vans ‘OG Old Skool LX’ suede and canvas sneaker

RAY-BAN AUTUMN SHADES Tortoiseshell matt-effect Wayfarer acetate sunglasses

BERSHKA IT’S A HOLD UP! Tan leather-effect perforated belt (also available in navy, black and sand)

H&M WRIST ACTION Multi-stranded leatherlook braid and thong bracelet with metal clasp WWW.P E RF E CT F IT M AG AZ IN E .COM

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SOLID STATE COLOGNE COLLECTION Perfect for travelling, each one of these Australian beeswax colognes comes in its own portable slide tin. Enriched with shea butter and jojoba oil, a little bit goes a really long way. Solid state says: “each scent has been crafted to capture a particular moment in time”. Order all three and you’ll have an aroma for every occasion.

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Style

Bags of style for fall/winter

MESSAGE RECEIVED First came the briefcase, then the rucksack (we won’t even mention the bum bag) but now there’s only one bag to have and that’s the messenger

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ALEXANDER MCQUEEN PATCHEMBELLISHED CANVAS MESSENGER BAG

GUCCI GG MEDIUM MESSENGER BAG

WEAR WITH: skinny jeans, band t-shirt, leather jacket and biker boots for the international rock star’s signature look. COLOURS AVAILABLE: olive

DAY TRIPPER

SMART CASUAL WEAR WITH: comfortable jeans, a plain white tee and box-fresh sneakers for a day at the mall with your family. COLOURS AVAILABLE: black or chocolate

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HERSCHEL POP QUIZ MESSENGER BAG STYLE WARS

WEAR WITH: cool linen trousers, a chambray shirt and leather sandals for a laidback look befitting of any modern globetrotter. COLOURS AVAILABLE: brown guccissima or supreme canvas

TED BAKER WEBSTER STRIPE WEBBING MESSENGER BAG

SCHOOL OF ROCK

Style

Bags of style for fall/winter

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WEAR WITH: cargo shorts, a logo t-shirt, Vans and a snapback for Cheat Day burgers with the guys. COLOURS AVAILABLE: woodland camo, black, grey, camel, red/blue and more

MULBERRY BRYNMORE LEATHER MESSENGER BAG STRICTLY BUSINESSS WEAR WITH: a sharp business suit in black or grey with a crisp white shirt and smart brown brogues to make an unforgettable first impression. COLOURS AVAILABLE: black or oak

BOTTEGA VENETA INTRECCIATO VN LEATHER MESSENGER BAG FORMAL FASHION WEAR WITH: smart slacks, a striped shirt, suede loafers (no socks) and aviator shades for an understated evening look that screams style. COLOURS AVAILABLE: nero or light tourmaline

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DO THE RIGHT THING: SAFETY FIRST IS SAFETY ALWAYS

HEAD FIRST A

fter over 10 years in the making, the world’s first airbag for cyclists has been launched by Hövding. The Swedish company has researched thousands of scenarios to develop a unique algorithm for their self-inflating ‘hood’ to fill with gas in the event of an accident and provide gentle shockabsorption around your head and neck. When not in use, the airbag rests in a collar and can be recharged at home. It even has a black box that can record up to 10 seconds of data.

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THE NEW ‘GROWN UP’ VW TIGUAN 2

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HACKETT TEAMS UP WITH ASTON MARTIN


Gear

VOLKSWAGEN OFFERS ‘MORE SUV AND MORE THAN AN SUV’ WITH THEIR NEWLY LAUCHED TIGUAN 2 SPORTS UTILITY VEHICLE

In Volkswagen’s own words: “the unmistakable SUV profile of the new Tiguan radiates power, confidence and control”. Under the leadership of Klaus Bischoff, the VW design team has worked on both the interior and exterior of the Tiguan to deliver a “less is more” style of SUV. On the outside the larger-than-average proportions of the vehicle have been carefully offset by striking and sophisticated bodywork. The waistline has been raised since the previous model to give the car an air of confidence without aggression. Details in the headlights, radiator grill, wheel arches and even door handles

have added a touch of elegance to the Tiguan, not often expected from SUVs, meaning the model will look just as good on the freeway as it will in off-road locations. Inside, the Tiguan offers more head room and leg space for passengers, a new layout of cockpit that is better for the driver and a rolling bench back seat to adjust the dimensions of the trunk (up to 145l bigger than the previous model) for outdoor gear and equipment. The option of a panoramic roof can really open up the interior in terms of light and ambience, making long and scenic journeys a much more pleasant experience for everyone involved. WWW.P E RF E CT F IT M AG AZ IN E .COM

For more information or to view the full specification of the Volkswagen Tiguan 2, visit www.vw.com The key point VW has tried to make here is freedom. In many ways the brand has also started to create a new benchmark for SUV models by providing a vehicle that is compact and stylish but also packs a punch off road (its 200mm clearance between wheel axles means its status as an off road vehicle is assured). New 4MOTION Active Control allows for satisfying acceleration across various terrains while its improved aerodynamics and reduced overall weight (over 50kg lighter) both offer a more streamlined ride. The Tiguan’s broad engine selection, progressive steering option and choice of adaptive chassis control mean you can tailor what’s under the hood to your individual requirements to maximise the experience for both driver and passengers, while of course, considering the fuel efficiency of the car and its emissions.

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A GREAT ALL-ROUNDER

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THE DESIGN

S

ince the release of the first Tiguan almost 10 years ago, VW has sold over 2.8million of the SUV model in 170 countries. Now, following careful market research and motoring analyst, the German car company has promised an SUV model in every one of their designs by the end of the decade. The Tiguan 2 launched in August - marks the beginning of the next generation of sports utility vehicles for VW, which have been noted as “the fastest growing body style worldwide”. With that in mind, here’s everything you need to know about the new and improved, grown up Tiguan 2…

Gear

Tiguan 2: new drive and design

THE DRIVE

NEXT GENERATION

Tiguan 2: new drive and design

Volkswagen themselves describe the new Tiguan as a “small masterpiece” and it is no overstatement. The Tiguan 2 definitely builds on the success of its predecessor; retaining all of the features its fans loved it for while developing the design and driving experience to offer something new. Small yet mighty, the main strength of the Tiguan 2 as an SUV is using space to an optimum as one of the most spacious cars in its class. The car commands attention on the road, holds itself off road and provides a comfortable and safe experience for all passengers. It also looks fantastic. Happy trails!

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Gear

Hackett X Aston Martin

FROM RUNWAY

TO HIGHWAY JAMES BOND’S FAVOURITE CARMAKER TEAMS UP WITH ONE OF THE UK’S FINEST FASHION LABELS TO BRING THE ‘BEST OF BRITISH’ STYLE STRAIGHT TO KUWAIT

Hackett X Aston Martin

W

hile car enthusiasts have waited with baited breath for Aston Martin to reveal the highly anticipated DB11 model, the announcement of a new men’s clothing line with Hackett has come as a welcome surprise. The capsule collection for Autumn/Winter 2016, simply named ‘Aston Martin by Hackett’ includes 14 pieces combining outerwear, knitwear, shirts, trousers and accessories. Luxury lies at the core of the fashion line, which promises to reflect the coming together of two extremely stylish brands albeit from different fields of design. This is not the first time the two ‘quintessentially British’ brands have teamed up. The two companies have previously forged a successful partnership within Aston Martin Racing, with the professional relationship businesses stretching back many years. Aston Martin’s EVP and Chief Creative Officer, Marek Reichman said: “starting with the enduringly successful relationship with Hackett via Aston Martin Racing, we were delighted to take the partnership to a whole new level of style with the creation of the Aston Martin by Hackett collection. By bringing together our creative teams from the outset of the project we have created a look that captures the essence of this great partnership.” Jeremy Hackett, Chairman and founder of Hackett commented: “I am very proud of the successful relationship that Hackett has forged with Aston Martin. We are both forward-looking brands with a strong focus on delivering a refined product to a discerning market. Taking the step from uniforms for the race team into a beautiful capsule collection of luxurious clothing has been a pleasure for Hackett and we believe we have created a collection that drives us to the next level in elegance and refinement.”

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Gear The collection which launched on September 5 is available online at www.hacket.com and in selected Hackett stores including The Avenues mall site in Kuwait.

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COOL DOWN

LOVE YOUR LIVER

Expert detox guide

EVERY DAY TOXINS NOT ONLY AFFECT OUR BODY AND OUR HEALTH AND EVEN PREVENT SUCCESSFUL WEIGHT LOSS, AS MAYA NOVAK EXPLAINS, THEY CAN EVEN BE A MATTER OF LIFE AND DEATH

COOL DOWN

Expert detox guide

T

he liver is an amazing organ that has more than 500 different functionalities. It is responsible for the cleansing of blood, regulation of hormones, fighting off infections and even breaking down your fat cells. Your liver needs approximately 160 days to completely regenerate, and according to newest research we have been exposed to more than 700,000 toxins every day. The more toxins that accumulate in your body, the more time your liver will

spend eliminating them, so all other functionalities will eventually start to get slower. There will come a moment in your life when your liver will start to receive more toxins than it can eliminate and all ‘extra’ toxins will slowly start to spread through your lymphatic system all over your body. Our body can accumulate those toxins around fat cells at your major lymphatic nodes areas; under your chin, your arms, thighs and your stomach. Aren’t those the areas that you struggle

the most to lose whenever you go on a diet or through the exercise? It’s not a coincidence. When toxins spread around your fat cells, your body will try to protect that fat cell by releasing water around it. Same as when you twist your ankle, your body sends water around ankle to localise the issue. In order for us to lose fat on those ‘stubborn areas’ it is crucial to detox our body. Because, no matter how many crunches you do, if you have toxins around your fat cells your liver will

not be able to break down those fat cells as long as they are surrounded with toxins and water. Why do teenagers seem to lose weight faster than people in their 30s, 40s, 50s, or 60s? Age itself is not to blame but our changing lifestyle habits over the years can slow down our metabolism. You cannot live a toxic lifestyle for years and years and then expect to have the exact same liver as when you were 18-years-old.

PROTECT YOUR PH ONE FINAL THING TO UNDERSTAND HERE IS THE MORE TOXIC YOUR BODY GETS, THE MORE YOUR BODY’S PH LEVELS WILL BE AFFECTED. PH SPANS FROM FROM 0 TO 14 WHERE 7 IS NEUTRAL. WHEN WE ARE BORN, OUR PH IS AROUND 7.35 TO 7.45; WE ARE SLIGHTLY ALKALINE, WHICH IS HEALTHY. AS WE AGE, BAD HABITS WILL BRING OUR PH MORE TO ACIDITY AND ONCE YOUR PH STARTS TO DROP UNDER 7.35 YOU ARE SLOWLY BUT SURELY ENTERING THE STATE THAT IS CALLED ACIDOSIS. IF THE PH OF YOUR BLOOD IS IN A RANGE OF 7.35 TO 7.45 YOU ARE ONLY EXPOSED TO FIVE PERCENT OF DISEASES THAT YOU HAVE IN YOUR GENES, BUT WHEN YOU ARE IN ACIDOSIS YOU ARE SUSCEPTIBLE TO AS MANY AS 95 PERCENT OF PREDETERMINED CONDITIONS. DO YOU KNOW WHAT HAPPENS WHEN YOU REACH 6.8? GAME OVER. THERE IS NO WAY THAT YOUR PH WILL MAGICALLY TURN BACK TO ITS ORIGINAL VALUE OF 7.35 WITHOUT INTERVENTION. IT IS CRUCIAL TO TURN AROUND THE PATH YOU ARE GOING ON AND TO START CLIMBING BACK TO AN ALKALINE, HEALTHY STATE.

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ABOUT THE AUTHOR

NOW THAT WE’VE COVERED WHERE THE TOXINS ARE COMING FROM AND HOW THEY AFFECT OUR BODIES, HEALTH AND WEIGHT LOSS, STAY TUNED BECAUSE WE WILL TEACH YOU HOW TO SUCCESSFULLY ELIMINATE THEM AND GIVE YOUR BODY THE BEST CHANCE TO LIVE A LONG AND HEALTHY LIFE.

Maja Novak works at US based international franchise Orangetheory Fitness where she always promotes a holistic approach through detox, nutrition and exercise. Introduced to gymnastics at the age of six, Maja has participated and competed in handball, volleyball, table tennis, climbing, athletics, HIIT, Insanity and TRX fitness. Professionally, Maja attended London’s Fitness Business School where she was certified in yoga, Pilates, bootcamp and cycling before taking posts as a personal trainer, group exercise instructor, and fitness supervisor. She has also worked as a cruise ship fitness director taking her to New York, Canada, Puerto Rico and the Bahamas.

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Youthful & willpower ambition

Take a lo ok at who was spotted i n Kuwait ’s top gyms thi s month for some real life fi tness ins piration

Youthful & willpower ambition

AMR MUSTAFA

ADMIRE? ILDING DO YOU BU DY BO IN r HO W admire and use fo someone I really is ik ov dz Ha ik “Sad inspiration”.

YAMEN DA YOUB

WHAT WOULD YOU LIKE TO IMPROVE AB YOUR BODY OUT ? “I workout beca use I want an overall balanc Instagram: @ ed physique”. dd_7726

ADHAM H USSEIN AGE: 29 AHMED M ARAFI AGE: 31

WHAT INS PIRES YOU TO TRAIN? “The intensi ty of hardco re training is ve Instagram: ry saitsfying @agxam ”.

094

WHAT INSPIR ES YOU TO TR AIN? “I love challeng ing myself so am constantly fitness goals”. setting myself new Instagram: @ ahmedmaraf i

SAN ED AL HAS MOHAMM AGE: 33

NING HOW HAS TRAI

IMPROVED YOUR

LIFE?

als of looking good and achieve my go t se to et a me d lpe m. Whenever I me “Training has he and outside the gy ide ins life hy alt he and living a enging one”. a new, more chall target, I set myself

turajjy

Instagram: @dal

LIFE? VED YOUR althy life”. ING IMPRO IN A R T ine and a he S A ut ro e tiv HOW H uc od ve a pr ws me to ha “Training allo ur @mohd_jab Instagram: W WW.P E RF E CT F IT M AG AZ IN E .COM

JJY DARI AL TURA AGE: 22

Join the Perfect Fit fitness community on Instagram Follow us @hispfmag Share your photos #hispfmag WWW.PE R F E CT F IT M AGA Z IN E .COM

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Youthful & willpower ambition

Take a lo ok at who was spotted i n Kuwait ’s top gyms thi s month for some real life fi tness ins piration

MAHMOU D JOHAR AGE: 21

Youthful & willpower ambition

U BAHI EBRAHIM KAK AGE: 25

PROVE ABOUT YOU LIKE TO IM WHAT WOULD like YOUR BODY? t my body, I would e one thing abou ov pr im uld co I “If uld train harder”. to be fitter so I co

ABDULAZIZ

HOW HAS TR

AIN

OUB AHMED AL AY

Hadzo “I look up to Sadik ll. we fit to ed__alayoub Instagram: @ahm

KHALID SA AGE: 30

O TRAIN? etic”. IRES YOU T ok more athl WHAT INSP e I want to lo us ca be m gy “I go to the @khalid_skm Instagram: W WW.P E RF E CT F IT M AG AZ IN E .C O M

YOUR LIFE? ADMIRE? ILDING DO YOUf in the gym and I like my clothes sel WHO IN BODYBU my ge llen vic. I like to cha

LEM

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HOW HAS TR AINING IMPR OVED YOUR I have made life LIFE? style changes to be able to tra .”and live heal in better“ thier

AL ADWAN Y

ING IMPROVE “Working out D gives me a pro per daily routin Instagram: @b e”. ulzoz

WHO IN BO DYBUILDIN G DO YOU “Phil Heath ADMIRE? is my gym in sp iration”. Instagram: @mahmou d_46

MOHAMME D AL MELH AGE: 54 AM

Join the Perfect Fit fitness community on Instagram Follow us @hispfmag Share your photos #hispfmag WWW.PE R F E CT F IT M AGA ZIN E .COM

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Perfect fit magazine (eng) Oct-Nov 2016  

A brand new men’s health and fitness magazine created just for you. It is the first of its kind in Kuwait and made entirely for the modern M...

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