MMA: ANCIENT ORIGINS OF MIXED MARTIAL ARTS
STRENGTH WITHIN, PRIDE THROUGHOUT
ISSUE 7 • AUGUST 2015 www.perfectfitmagazine.com
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GEORGES ST PIERRE
DEVELOP YOUR DELTOIDS IN JUST 12 WEEKS
THE FIGHTER’S LIFE OF A UFC SUPERSTAR
CLASH OF THE TITANS
TRAIN LIKE THE ACTOR SAM WORTHINGTON
CHAIN REACTION THE BENEFITS OF BCAAs + WHERE TO BUY IN KUWAIT
MOBILE P HO GADGETS NE
am’s The National Te ager trailblazing man
Midnight meal lies
Fashion tips from Hollywood
What 100 kcals really looks like
MAN vs MACHINE
Conquer the Smith Machine
THIS IS SPARTA: THE
YOU DON’T TRAIN FOR SECOND PLACE
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CONTENTS WARM UP
AUGUST 2015 ISSUE 07
14 CAGE DATA
›› 8 PICTURE PERFECT Extreme in the East
›› 58 SNACK ATTACK Popcorn vs chips
›› 10 EDITOR’S LETTER Find your inner Spartan
›› 59 SUPERFOOD OF THE MONTH Will it curry favour with you?
›› 11 EXCESS BAGGAGE The truth about travel weight gain
›› 61 K-CALCULATOR How to properly portion your food
›› 12 TRAIN LIKE A TITAN Sam Worthington’s star workout
›› 64 SUPER SUPPLEMENTS The benefits of BCAA
›› 13 FITNESS FABLES Do you enjoy a midnight feast?
›› 66 SUPPLEMENTS REVIEW What and where to buy
›› 14 CAGE DATA The ultimate guide to UFC
›› 69 FRENCH FANCY Cheat day at Lenotre
›› 15 FIGHTING FIT How to prep for a UFC fight ›› 16 KITBAG A ‘handy’ guide to gym watches ›› 17 WEIGHT LOSS NEWS Diet-soda myth debunked
COOL DOWN ›› 98 YOUR WORKOUT: PLATINUM The goals and achievements of Platinum Health Club ›› 100 YOUR WORKOUT: OXYGEN Who did we see at the gym this month?
59 SUPERFOOD TURMERIC 98 AOFWORLD WEIRD
›› 102 VIRTUAL INSANITY A mad menu of edible absurdity!
102 CLAY CONSUMPTION
STYLE FIGHTER 76 THE GEORGES ST-PIERRE TRAIN
›› 21 NEWS FROM PLATINUM GYM Messilah branch renovation
›› 37 PHYSIO LOCKER Protect your elbows
›› 23 NEWS FROM OXYGEN GYM Group fitness classes
›› 38 12-WEEK PLAN: SHOULDERS The drill not to be shrugged at
›› 25 NEWS FROM FITNESS FIRST Checking out the gym at 360 Mall
›› 44 EQUIPMENT EXPERT Become master of the rowing machine
›› 26 WARRIOR WORKOUT The infamous ‘300’ regime
›› 46 ASKAR WORKOUT Exclusive workout from a super coach
›› 32 ONE KIT WONDER The Smith schedule
›› 52 THE CORE CHALLENGE Five different types of sit-up ›› 55 HOW MANY REPS? Optimise your routine for better results
ABDULLAH AL OTAIBI
STYLE ›› 91 SWEATS & SUITS The Gosling guide to smart and casual ›› 92 SHORTCUT TO STYLE Five types of shorts for the summer ›› 95 ‘IT’S FOR YOU’ 15 cellphone gadgets you need
›› 72 EXCLUSIVE INTERVIEW Meet Kuwait’s George Farah. Kuwait National Bodybuilding Team manager Mr. Abdullah Al Otaibi shares his story with Perfect Fit readers
›› 76 GEORGES ST-PIERRE Most accomplished MMA fighter in history ›› 83 MMA MASTERS The men behind the movement
PHONE GADGETS 7
BASE JUMPING 8 08/2015
he Jin Mao Building in Shanghai, China stands at over 420m with 88 floors, four spires and three basements. If the adrenaline of leaping off it is not enough, BASE jumpers have to make a disappearance on landing, as it is illegal in almost all countries due to the danger it poses to the public below. BASE â€“ meaning building, antenna, span, earth â€“ jumping is considered one of the most extreme of all extreme sports. Believed to have started in 1912 when Franz Reichelt jumped off the first deck of the Eiffel Tower to test a parachute, there have been over 250 deaths recorded in the past 30 years alone. Photo credit: Christophe Michot Shutterstock.com
THIS IS SPARTA!
Rise up, warriors. Take your stand at one another's sides
Few stories have captured the hearts and imaginations of bodybuilders around the world like the graphic 300 movie. It's hard to believe that it's been nearly ten years since its cinema release. I vividly remember leaving the movie theatre absolutely blown away. I felt like I had just been injected with steroids and caffeine – I wanted to spring up mountains, wrestle bears, train with weapons... The movie sparked my interest in fitness that I pursue to this day. And I know that I was not the only one struck by a Spartan arrow. There are a lot of similarities between the ancient fighters and the gym goers of the 21st century. We all fight incredibly difficult battles. The enemy? Maybe not the Persian warriors, but equally deadly obesity and heart disease. If you have a Spartan spirit, you train whenever and wherever, no excuses! One meal at a time, one workout at a time, one day at a time... It was only natural that when we decided to create a warrior themed edition of Perfect Fit, we had to include an article on the 300 heroes of the past – find it on page 26 and challenge yourself to the brutal Spartan fitness regime. But if you would rather see a more modern application of the warrior mindset, turn to page 84 to see how MMA was born. Read about the life and the battles of Georges St-Pierre – perhaps the greatest fighter of the UFC – on page 76. And if you seek your inspiration a little closer to home, don't miss the exclusive interview with Abdullah Al Otaibi on page 72. Channel your inner Sparta during your workout today. Think about your brothers in arms as you exercise; imagine them standing shoulder to shoulder with you, all pushing to become stronger, faster, better. Train as if your life depends on it. Fight. And come back with your shield, or on it!
THINGS YOU MUST DO IN AUGUST 16
EDITOR IN CHIEF Khaldoon Al Yahya MANAGING EDITOR Nouh Barake EXECUTIVE EDITOR Katarzyna Khanna email@example.com DEPUTY EDITOR Gemma Emmerson firstname.lastname@example.org
Buy the perfect watch to time your gym workouts
SUB EDITORS Lisa Monteith, Nehma Al Falah PR MANAGER Ahmad Qahtan ARABIC TRANSLATION Rania Azba CONTRIBUTORS Anthony L. Almada, Aidan Bricker, Luke Haward, Bo Heamyan, Aimee Joseph, Danyal Khan, Kate Marshall, Lisa Monteith, Mark Pilkington, Reshmi Revi
Test yourself with the brutal 300 challenge inspired by the movie
CREATIVE DIRECTION Andrew Douek-Pirotte, Nader Al Quasim DESIGNERS Mateusz Wieliczka, Krzysztof Paciorek, Zain Mounir Al Nejah PHOTOGRAPHY Bader Al Bather 'Muscles Studio' Arfan Ahmed Sultan 'Photokina' PRINT & PRODUCTION Al Khat Printing Press
Upgrade your workout with new exercises for the Smith machine
Change your chips for popcorn to save kcals and eat healthier
ADVERTISING www.perfectfitmagazine.com/advertising email@example.com Perfect Fit Magazine welcomes new contributors. If you would like to write for us, email your article ideas to the Executive Editor: firstname.lastname@example.org Press releases and general enquires should be sent to the Deputy Editor: email@example.com Perfect Fit Magazine is published by Refocus Media Kuwait, Salmiya, Salem Al Mubarak Street Wataniya Complex, 5th floor, T: +965 222 00 453, +965 222 00 454 E: firstname.lastname@example.org
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. COPYRIGHT © 2015 ALL RIGHT RESERVED
KATARZYNA KHANNA EXECUTIVE EDITOR
PUBLISHER Refocus Media www.refocusmedia.com
Hit the mall with the Perfect Fit guide to shorts tailored for summer 08/2015
If you’re on holiday – away from your portable meals carrier – cheat meals can become cheat days, even a cheat week. But is the weight you gain on vacation all fat?
That’s why sometimes we feel we look better the day AFTER a bodybuilding competition, or just after a low carb/ ketogenic diet period. This means that weight gain (from travel/holiday) in lower carb dieting athletes, is actually added muscle mass; as carbohydrate and associated water inside muscle cells. It takes at least three days of significant overeating – at least 30 percent more calories than your body needs – to start making fat. And a good amount of that new fat prefers to deposit in the liver, making it invisible to your eyes. Cheat for more than several days though and you are on the road to making visible fat gains."
“ ABOUT THE AUTHOR
nthony L. Almada, founder of Vitargo Global Sciences says: Many athletes follow a lower carb/higher protein diet. Combined with intensive workouts that burn between 125-175g of carbs per hour, these athletes are usually in a chronic, low(er) muscle glycogen state. Cheat meals, on the other hand, are typically high in carbs, and can add more calories than the eyes can measure. So what happens to the extra, carbrich calories? Research in human athletes has shown that the ultimate cheat meal string of carb overindulgence firstly results in more muscle glycogen.
It takes at least three days of significant overeating – at least 30 percent more calories than your body needs – to start making fat
Anthony L. Almada - founder and CEO of Vitargo Global Sciences, LLC - began working in the nutrition industry in 1975. A UC Berkeley graduate, in 1992 he co-founded EAS, which pioneered creatine monohydrate. He is co-author on over 30 scientific journal articles and co-founder and fellow of the International Society of Sports Nutrition (ISSN).
Movie Star Secrets
Cel ebr Fitn ity ess
WORTHINGTON Fighting fearsome mythical creatures, taking down futuristic cyborgs and saving alien worlds is much easier to do when you’re built like a battle tank. So how does the English-born, Aussie-raised Sam Worthington do it?
THIS MEANS WAR
3 sets of 10-12 reps
3 sets of 10-12 reps
3 sets of 10-12 reps
Rest for three minutes before starting stage 2 RUSSIAN DIPS
3 sets of 10-12 reps
3 sets of 10-12 reps
INCLINE DB BENCH PRESS
3 sets of 10-12 reps
Rest for three minutes before starting stage 3 HANGING KNEE RAISES
3 sets of 10-12 reps
3 sets of 12-15 reps
SEATED DUMBBELL ROWS
lash of the Titans. Terminator Salvation. Avatar. They’re not exactly roles you would associate with someone who is not a fan of working out. Although starting out as such, even Worthington himself was suitably impressed by the results of his most recent training. For his outing as Perseus in Wrath of the Titans, the 38-year-old took a leaf out of Christian Bale’s book and signed up for some highly intensive instruction from renowned personal trainer Rodney Johnson, the man who got the Dark Knight looking so badass in Batman Begins. “By the time I finished,” Worthington has said, “I was a tank.” Amongst other things, Johnson got Sam to train each day with this apparently simple yet surprisingly gruelling three-stage workout:
3 sets of 12-15 reps
BODYBUILDERS SHOULDN’T EAT LATE AT NIGHT If you search ‘nutrition for bodybuilding’ you’ll quickly come across a host of articles claiming that you shouldn’t eat late at night. But does this hold true when it comes to bodybuilding? SUPER SUPPER The truth is, you should actually embrace eating late at night rather than avoiding it when you’re looking to build muscle. Bear in mind that this doesn’t mean you have to scoff down a massive omelette right before you head off to bed every night; some cottage cheese, wholewheat bread or oatmeal will do just fine. A slow-digesting protein or casein shake will do an even better job.
SCIENCE OF SLEEP There’s no question that getting a good night’s rest is integral to building muscle, as your body makes most of its essential repairs – including those to recently torn muscle fibres – whilst it is at rest. One of the ways it achieves this is by turning protein into fuel. Suffice to say, if you don’t have
enough protein in your system (because you haven’t eaten) then your body will look for something else to turn into fuel. More often than not, the body uses muscle as a substitute for protein. Obviously, this is a less than ideal solution when you’re looking to build muscle.
BEASTS A sport that has grown rapidly in popularity over the past decade, Mixed Martial Arts owes a lot to the likes of the UFC in bringing the sport to the masses. Here’s what goes into those cages
IN THE MIX Mixed Martial Arts (MMA) combines various aspects of fighting disciplines, including boxing, karate and Muay Thai. GOLD BELT The UFC belt is made with real gold plating and is given to title-holders. Replicas can be purchased for around $500 each. BLIND SIDE Japanese fighter Yuki Nakai fought Gerard Gordeau in 1995. Gordeau gouged Yuki’s eyes so badly that he suffered permanent blindness in one of them. Remarkably, Yuki went on to win the fight, only losing in the final to Rickson Gracie. NO SUCH THING AS BAD PUBLICITY Arizona senator John McCain branded UFC as ‘human cock fighting’ in 1996 and made it his mission to ban the sport. His crusade actually made it more popular.
WHAT A SHOCK! Originally promoters wanted to include alligator pools and electric ring fences, however these ideas were abandoned due to the danger a fighter may face. TO THE DEATH Carl Worsham was kneed so hard by Zane Frazier in UFC 9 that he broke three ribs, puncturing his lung and badly bruising his heart. Against all odds he won the fight, although he nearly died from his injuries in hospital afterwards. ARM IN ARM Fighter Gary Goodridge is a world champion in arm wrestling, even claiming to have beaten 1,000 men in a row in an arm wrestling tournament in Japan.
1993 180 Established in 1993, each UFC event is followed by a number. To date, the tournament has reached more than 180 events.
FIGHTING PREP BENCH PRESS A great way to work your upper body and build strength so you can lift your opponent and slam him into the ring!
Begin by lying flat on a bench facing upwards. With your hands shoulder-width apart, hold onto the barbell above you and slowly raise it up. Push the barbell up until your arms are fully extended, then lower down until it is almost touching your chest. Press up again and repeat the motion 15 times, depending upon the weight you are lifting. Speed is not important for this exercise, and you should complete the cycle in one smooth motion.
Martial artists have always earned well-deserved respect for their incredible discipline and physique. Cage fighters have taken it to another level â€“ and now you can tooâ€Ś
CALF RAISES Often one of the most overlooked areas during exercise, your calves contribute to movement and leg strength and are vital for fighting an opponent. Either use a specialist calf machine, or hold a dumbbell in one hand, positioned at your side. Now rise up on your foot until you are on your toes. Hold when you cannot stretch any more, before lowering your foot down again. Swap sides, and work your other foot. Repeat 20 times.
BARBELL CURLS A bulging set of biceps will intimidate your challenger before you even get in the ring, and then decimate him once in the cage.
Standing with your feet shoulder-width apart, hold the barbell with your arms down by your sides and palms facing outwards. Now raise the barbell upwards so it arches across to your chest. Hold for two seconds, then slowly return the barbell down to the start position. Repeat this exercise 10 times, building up the weight as you become stronger.
OUT FOR THIS WRIST
Regardless of how impressive it may look, wearing a big, stylish watch to the gym is not going to make your workout any easier. With this in mind, it’s smart to keep a sleeker, more functional timepiece close to hand in your gym bag
Garmin Forerunner 405 WWW.GARMIN.COM The 405 comes complete with a fully customisable training program and can track your progress by wirelessly downloading workout data to your computer. Although the Forerunner is by no means the only timepiece that is able to track heart rate, calories burned and distance run, and then send it to your laptop or tablet, it is certainly one of the most userfriendly options around.
Apple Watch Sport WWW.APPLE.COM As well as a four-sensor heart rate monitor and an accelerometer for step counting, Apple’s latest ‘musthave’ incorporates its own music player with on-board storage, so you can listen to music while you run and the accelerometer will measure your pace. In addition, The Sport can also utilise your data to set realistic goals and then reward you with achievement badges when milestones are reached. Got one already? Buy one for a friend.
Fitbit Charge WWW.FITBIT.COM Alongside the more common bells and whistles (steps taken, distance travelled, minutes active, calories burned), the Fitbit Charge also offers a number of unexpected features, such as an altimeter that measures floors climbed; every 10ft (three metre) elevation is counted as one flight of stairs! So, this is a great option if you live in an apartment block or work out in a top floor gym...
Full of fizz
Soft drinks feel like a guilty pleasure, but if you choose sugar-free options they’re not as naughty as you think ieters are frequently advised to drink more water and avoid fizzy drinks, but new research suggests that sugar-free diet drinks are fine in moderation. A study conducted by the University of Colorado, USA, found that those who drank diet sodas lost more weight, and felt less hungry, than those who drank only water.
Both groups followed the same diet and exercise regime for 12 weeks. The diet soda group did not experience an increased preference for sweet foods and drinks, contrary to previous assumptions. Fizzy drinks are generally not the healthiest choice (too much can be detrimental to bone health) so don’t go overboard – but it seems the occasional bottle of pop won’t derail your diet plan.
SAY YES TO YOGURT Love desserts, but want to swerve the sugar? Eat more yogurt. A study from the University of Navarra, Spain, found that natural full-fat yogurt makes you feel fuller than low-fat varieties, which are often loaded with sugar. Yogurt is also an excellent source of bone-friendly calcium, and can increase the beneficial bacteria in the gut, promoting weight loss. Add berries for immune-boosting vitamin C and a touch of natural sweetness.
REAL MEN NAP A study published in the Journal of the American Medical Association found that men who get less than seven hours sleep a night may find their testosterone level drops by as much as ten percent the next day. This hormone is key for muscle growth and weight control, so be sure to get your zeds if you want to bulk up without the bulging belly.
TRAIN ARE THE OLD ONES REALLY THE BEST?
training through time
his month’s training feature ‘Warrior Workout’ uses modern methods to achieve Spartan-like strength – see page 26 for details. Though the training may be tough, spare a thought for the musclemen of days gone by, who didn’t have the luxury of the air-conditioned gyms and purpose-built equipment. In Ancient China, for instance, training included holding cauldrons of boiling hot coal above their heads, and in Rome, men used to dig the earth to work their arms. The Greeks apparently lifted livestock instead of barbells, starting with young calves at novice level before progressing to fully grown bulls. Gives a whole new meaning to the term ‘beefing up’!
MAN VS MACHINE
SHOULDERS OF GIANTS
TRAIN LIKE A TROJAN
A triple treat of exercises for the Smith Machine
12-week delt development for strong shoulders
Row to a better body without even getting wet
Three lucky readers train with Ahmed Askar
PLATINUM NEWS: MESSILAH GETS EVEN BETTER
OXYGEN NEWS: DON'T BE LATE FOR CLASS
FITNESS FIRST NEWS: LATEST GYM UPDATES
ELBOW ROOM FROM THE PHYSIO LOCKER
SIT-UP SESSONS CAN YOU DO ALL FIVE?
REP IT UP TRAINING BY NUMBERS
PLATINUM UPDATE AUGUST 2015 >>>
For more information on Platinum and its membership options, please call 1880008
The renovators are at Messilah, making it Platinum’s biggest and most impressive gym to date. Let’s look at the plans…
latinum Messilah, the three-level tiered fitness facility which faces the Farhaheel Expressway, is currently being extended to include a CrossFit area, outdoor running track and an underground parking lot. According to management, the renovation is designed to further enhance the enjoyment of Platinum clients by improving their services and facilities. And as we all know, part of a successful fitness
program and routine lies in having enough variety to ensure we never get bored with our workout. At present, the 24-hour Platinum Messilah already boasts a multitude of weight resistance machines from brands such as Technogym, Life Fitness, Gym80 and Atlantis. The establishment also provides classes such as spin and cardio fit for its clients as well as wet area facilities such as a swimming pool, sauna and steam room. When
it comes to training, they have a long list of stand out personal trainers including bodybuilding competitors Mohamed Ali Akbar and Ahmad Hussein Mahmoud. And that’s before the makeover! After your workout, be sure to get your post-workout meal at Healthylicious, their inhouse branch of the local healthy food eatery.
OXYGEN UPDATE For more information on group fitness classes and times, please contact 2533 3307
AUGUST 2015 >>>
CLASS ACT Oxygen Gym isn’t just a bodybuilding Mecca, it is also famous for its group fitness classes. Would you try one of these?
CIRCUIT TRAINING A combination of strength and endurance training, and consisting of up to ten exercises. ●
High reps, with very little rest in between.
ith an instructor at the helm, pumping music and high-energy atmosphere, group classes are a fantastic way to increase your fitness level, lose weight and stay motivated. Oxygen Gym’s group fitness studios can comfortably accommodate up to 25 individuals at one time and with approximately 80 classes a week, there really is something for everyone. If you don’t know where to begin, follow the masses and head to one of the most popular workouts. At the moment the top five classes are:
Specialises in the use of resistance work to induce muscular contraction. Builds strength, anaerobic endurance, and size of skeletal muscles.
ABS & LOWER BACK EXERCISE ●
Get a six-pack for summer. Enough said!
Builds power in your lower body.
TRX SUSPENSION TRAINING ●
Increases your fitness and endurance levels.
Uses the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user's own bodyweight to complete hundreds of exercises. Develops strength, balance, flexibility and core stability simultaneously. Used by the Navy SEALs.
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Fitness First News
FITNESS FIRST UPDATE For more information, please call 2530 9770
360° Fitness International fitness brand Fitness First has landed on our shores! Let’s see what’s in store at the 360 Mall site…
itness First began in 1993 in Great Britain and now has gyms in over 16 different countries, with the latest addition to the fitness family opening in – you guessed it – Kuwait. The new, flagship gym is situated at the prestigious 360 Mall. Fitness First 360 Mall is approximately
1500m2 of high-end exercise space featuring innovative group classes, world class fitness professionals and the highest quality equipment including brands such as Life Fitness, Concept, Synrgy 360 and Escape. The gym is open for both men and women (segregated) with luxurious changing
rooms, sauna and steam bath as well as an extensive free parking area. The pyramidal open dome is the central architectural feature of the male side, a deluxe, well-appointed training area fully equipped for both functional and free weight training plus all the latest cardiovascular equipment.
AUGUST 2015 >>>
Once you’re done with your workout, relax in the Exclusive Members Lounge where members can enjoy wireless Internet and complimentary drinks. Fitness First 360 is located at the intercept of King Faisal Highway and the 6th Ring Road at 360 Mall. It is open on weekdays from 7am to 11pm and on Fridays and Saturdays, 10am to 11pm.
GET PERSONAL Wanting to get that buff body for summer? Fitness First 360’s personal trainers are REPs Level 2 and Level 3 qualified and internationally accredited. You could even train with Mark Quilisado, a competitive triathlete. Pedro Ferreira, the Club General Manager, says: “it's not just about the exercise, world class gear and machines, it’s also about the experience of a healthy lifestyle as a whole where we inspire people to go further in life and we inspire our staff to go further for our members.”
f course, the so-called ‘300 workout’ became a massive sensation after the original film’s runaway success back in 2007. Indeed, Gerard Butler (King Leonidas) and his band of super-ripped citizen soldiers looked so warrior-like on the big screen – as if they could literally kill a leopard with their bare hands – that they had male movie fans the world over asking the same question: ‘What does it take to look like that?’ Well, the answer is simple: you have to train like a Spartan. Training like a Spartan is anything but simple, though. In fact, it's hard; really, really hard.
Rise of an Empire proved two things – firstly, just how good the original film really was; and secondly, our passion for Spartan-inspired training regimes. Now Bo Heamyan has the warrior workout coming to a gym near you…
Let battle commence...
One man’s vision
In 2006, Zack Snyder – the director of 300 – had a vision: to get his cast looking and functioning like a real, bona-fide band of super-fit Spartan warriors. Snyder was desperate to make audiences believe that the guys they saw on screen really were a cohesive and competent military force, a group of dedicated warriors who could march 50 miles a day, live in the wild, wield vicious weapons and fight to the death. Snyder hired Mark Twight, a gym owner and former world-class mountain climber known for his ability to develop and implement truly intense physical training strategies. Twight’s mission was straightforward – to turn the cast (and stunt crew) into an elite gang whose trust and belief in one another would be obvious on screen. Simply put, Twight wanted to create real-life Spartans.
Twight trained his Hollywood charges (including Snyder himself) for four straight months, implementing training strategies that emphasised athleticism by combining compound movements, lifting, and throwing. He also insisted that primitive tools like medicine balls, kettlebells and rings were used, instead of machines. During this time, the unrelenting gym owner demanded everything and yielded nothing, making everyone train together (often shirtless) in a single hall in Montreal and sparing no-one when it came to dishing out unflinching critiques – a penalty-reward system was used to assess performance, and results were posted daily for all to see. Twight explained: “We prescribed random physical challenges to keep them off balance, to ensure they never knew what was coming, to cause a stress-reaction, to break them, to make them look bad in front of each other, which eventually led them to trust one another.” Clearly, this regime was way beyond anything the cast and crew had been subjected to on a film set before. Gerard Butler himself recalls the experience in less than nostalgic terms, saying: “Pretty much anything Mark Twight offered up was so difficult in the kind of way where you wish you had never been born – and even more than that, wished he had never been born.” But the worst was yet to come…
the Crucible To intensify things even further, Twight devised a one-time physical challenge, which only those deemed to be ‘ready’ would be invited to undertake. This crucible, an unconventional and really quite brutal 300-rep rite of passage, is what would eventually become known as the ‘300 workout.’
+ PULL-UPS 25 reps
+ BARBELL DEADLIFT (60KG) 50 reps
PRESS-UPS 50 reps
It is tempting to think that the 300 looks pretty straightforward. But, take into account the fact that it should (ideally) be completed in under 20 minutes, and therefore resting between exercises isn’t really an option. It then becomes clear that it’s actually a huge challenge that should only be taken on by people who are already in pretty good shape.
24-INCH BOX JUMPS 50 reps
+ FLOOR WIPERS 50 reps
The top man on set was English actor Andrew Pleavin (Daxos) who managed to clock up an impressive 18 minutes 11 seconds on his very first attempt. During his five weeks of training, Pleavin also increased his maximum number of pull-ups from 6 to 23, and managed to row 5,000m in 18 minutes 12 seconds.
SINGLE-ARM CLEAN-ANDPRESS (16KG KETTLEBELL) 50 reps
PULL-UPS 25 reps
There was more to this mass metamorphosis than mere physical and psychological beating.
we dine in hell
While working out to the point of collapse, being taunted for coming up short in performance, and getting destroyed by the 300-rep crucible were all integral to realising Snyder’s vision, there was more to this mass metamorphosis than mere physical and psychological beating. Right from the start, Snyder and Twight were adamant that they didn’t want their cinematic band of brothers to be muscle-bound Hollywood beefcakes, but to look like they ‘lived off the land, in the wild, all sinewy and ripped.’ To achieve this, Twight put his charges on something approximating a typical Mediterranean diet, so they would have just enough in the tank to fuel effort and recovery. This ‘Spartan diet’ consisted primarily of foodstuffs like:
4 cottage cheese
4 quail eggs
were consumed in the morning, while meals made up of cornerstones 4 apples 4 turkey like chicken and vegetables were 4 avocado 4 chicken standard dinner options. This diet, in conjunction with 4 olives and olive oil 4 fish exhaustive physical effort, is what made King Leonidas and his fellow 4 wholegrain bread 4 figs Spartans look like lithe, athletic 4 whole, organic foods 4 wild rice warriors with well-defined abs and rippling musculature, rather 4 green vegetables 4 grapes than standard Hollywood he-men with Twight instructed the actors and cannonball arms and massive chests. stunt crew never to eat to the point where This, and the willingness to dig they felt full up. Instead the onus was on deeper, work harder and suffer more consuming relatively small portions, as than ever before, sometimes to the point this was enough to provide basic nutrition of feeling like death was just around and engender muscle recovery. To this the corner, is what it took to look like end, the gang ate 2.4g of protein per kilo a Spartan back in 2006/7. But that of body weight, per day, taking protein on was nearly a decade ago... board roughly every three hours. Carbs So, has anything changed?
Becoming a Spartan in 2015... Although it has not enjoyed the same commercial success or critical acclaim as its predecessor, 300: Rise of an Empire has once again put Spartan training on the radar of aspirational men everywhere. While the 300 workout (and its beginner and intermediate variants) is still just as effective – and challenging – today, it is fair to say that fans are always keen to discover something different; so it is only natural that questions have been asked about the training strategies employed by Twight on the sequel.
While Twight has gone on record to say the training experience as a whole wasn’t quite as intense on the second movie as it was on the original (the story doesn’t revolve around Spartans, after all), that didn’t stop him from putting the cast of Rise of an Empire through an extremely punishing training regime. So what kind of torturous strategies did the master of despair unleash this time?
Kill ‘em all! The fact that Twight had to work with groups of up to 40 people at a time on Rise of an Empire meant that he had to develop monster regimes which were conducive to group performance. That’s right, we’re talking circuits, and with Twight involved, that meant killer circuits like these:
GROUP LADDER CIRCUIT
KETTLEBELL SWING 10 reps back-to-back without stopping
FRONT SQUAT 1 rep every 30 seconds for 10 minutes
GOBLET SQUAT 10 reps back-to-back without stopping
PUSH-PRESS 1 rep every 30 seconds for 10 minutes
KETTLEBELL HEADCUTTER 10 reps back-to-back without stopping
BACK SQUAT 1 rep every 30 seconds for 10 minutes
1, 2, 3, 4, 5 reps
PRESS-UPS 1, 2, 3, 4, 5 reps (hold a plank position for a ‘rest’ while partner works)
DB PUSH-PRESS 1, 2, 3, 4, 5 reps (hold dumbbells in lockout position overhead when ‘resting’) Participants perform five rounds, ‘resting’ while partner works.
‘Volunteers’ perform 10 reps of each exercise back-to-back without stopping (to make 30 reps in total). The first set is done with a 12kg kettlebell, the second with 16kg, the third with 24kg, and the fourth and final one with 32kg.
s i S I TH ! A T R SPA 08/2015
Participants perform one rep of each exercise in succession (each set is 3 reps) every 30 seconds for 10 minutes using between 45kg and 60kg. Just for good measure, the bar cannot be set down at any time during the 10-minute period. Evidently, while training like a Spartan may have changed, it certainly hasn’t got any easier. Perhaps Twight himself sums it up best: “The typical interviewer wants to know about the ‘magic’ workout the cast did to make them look so good. Some were disappointed to learn that hard work is magic.” He added: “When you just keep applying the pressure and educate people, then you can produce a really good result.” Altogether now: THIS IS SPARTA!
One Kit Wonder
SMITH MACHINE Workout modelled by Ibrahim Al Ansari at Platinum Health Club. Follow him on Instagram @espanoly. Photography by Muscles Studio
Are you bored with pushing out standard presses and doing the same old rows? It’s time you mixed up your Smith Machine workout. Here are three new options that you probably haven’t tried yet
One Kit Wonder
DONKEY KICKS This is a great glute-busting and hamstringhitting exercise to perform on a Smith Machine. It’s pretty self-explanatory as it involves ‘kicking’ the Smith Machine bar up with one leg in much the same way as an irritated donkey would strike out with its hind leg. ➊ Remove the bench and place a mat on the floor inside the Smith Machine. ➋ Get down on your hands and knees on the mat, ensuring you are a suitable distance away form the bar. ➌ Carefully extend your right leg back so that the underside of your right foot makes contact with the bar. ➍ Raise the bar with your foot until your leg reaches its full extension. ❺ Slowly lower back to the start position and repeat. ➏ Swap legs when you finish your set number of reps.
TOP TIP Adjusting your start position relative to the bar (closer to or further away) will allow you to hit your glutes from different angles. 08/2015
One Kit Wonder
RACK CHINS Rack chins are similar to overhand pull-ups. In fact, the only real difference lies in your body position. Instead of hanging vertically, your body is positioned in an L-shape with your feet resting on an elevated surface. This is one of the best exercises out there for targeting your lats. It requires a horizontal bar positioned around chest height, which means it is an ideal exercise for the Smith Machine. ➊ Position a step or bench close to the Smith Machine. ➋ Get beneath the bar and hang straight-armed from it with an overhand grip.
TOP TIP Add additional weight (a weight plate or short EZ-curl bar are the best options) to increase resistance.
➌ Manoeuvre your legs so that your feet are resting comfortably on the elevated surface. ➍ Whilst keeping your entire body straight, pull yourself up as high as possible. ❺ Lower your body back down to the start position.
➏ Repeat for reps. 08/2015
One Kit Wonder
STABILITY BALL BENCH PRESS Substituting a bench with a stability ball prevents you from arching your back, thus eliminating any (subconscious) cheating. ➊ Remove the bench and roll the stability ball into the centre of the Smith Machine.
TOP TIP Don’t be tempted to start with a heavy weight. Due to the instability of the ball, the amount of weight pressed will be less than what you’d normally lift.
➋ Lay down supine on the ball in a standard pressing position underneath the bar. ➌ Grab the bar with a slightly wider than shoulder-width grip (this is the most jointfriendly grip). ➍ Un-rack the bar and lower it gently until it is just above your chest. ❺ Press the bar back up to the start point. ➏ Repeat for reps.
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Along with your shoulder joints, your elbows are vital for performing upper body exercises. Any injury to this part of your body will not only result in problems when working out, but will also severely hamper your day-to-day activities
onditions such as golfer’s elbow, in which the tendon attached to your elbow’s bone can degenerate, and tennis elbow which affects the outer layer, can be extremely painful and debilitating. The good news is that there are simple ways to help prevent injuries to this area. Flexibility and strength are the keywords here, keeping your elbows strong yet supple. Incorporate the following exercises into your training regime to help prevent long-term issues with your elbows…
ECCENTRIC WRIST CURLS
TENNIS ELBOW WRIST CURLS
➊ Standing next to a desk, place three straightened fingers on the edge while pointing your wrist down.
➊ Sitting down, rest your wrist on your knee and place your other hand on top.
➋ Now press onto the table and extend your wrist upwards. ➌ Your inner elbow tendon will begin to feel the pressure as you go through this motion. ➍ Once your wrist is at its highest, bring it back down and then begin again.
➋ Now pull your wrist up towards you, while applying pressure with your other hand. ➌ You should feel your elbows start to strain as you move and apply pressure. ➍ Bring your wrist up as high as you can before lowering it back down again and repeating.
12 Week Workout
ON THE SHOULDERS OF
12 Week Workout
If you’ve been neglecting your shoulders, give them proper attention with this 12 week workout. Focusing on a mixture of compound and isolation moves, and utilising varying rep schemes, it will help you to build a pair of boulder shoulders in no time Workout modelled by Mohammad Al Rashed at Oxygen Gym. Follow him on Instagram @mo2_alrashed. Photography by Muscles Studio
hen it comes to training shoulders, most people don’t put in enough effort. We tend to hit shoulders after training the chest, by which time the triceps and front deltoids are already exhausted. When we do eventually get to training the shoulders, we simply don’t apply the same intensity, and often focus on small exercises like machine lateral raise, which will do little to recruit the large muscle fibres that are optimal for muscle growth. To treat shoulder training in this way is a mistake. Big shoulders will make you look broad from every angle, and will help you to build an enviable ‘V-shaped’ physique. Large deltoids also add good shape to your upper arm, helping them to look bigger and better defined.
THE EXERCISES Over the next 12 weeks you will be targeting each of the different ‘heads’ of the deltoid – the front (or anterior), lateral, and posterior. This will result in maximal development of the entire shoulder, and will improve the overall look of your physique. It will also strengthen the supporting muscles used in a whole range of exercises – like the bench press – which will help you to build strength and add muscle to other areas of your body. Here are the top exercises that you need in your training program to add some quality size to your deltoids.
12 Week Workout
UPRIGHT ROW AND PRESS The single best move to recruit all of the muscles in the shoulder. It is very physically demanding, and will also help to add size to your arms, as well as strengthen the muscles in your legs and core. ➊ Stand with your feet shoulder width apart, holding a barbell with an overhand and slightly wider than shoulder-width grip. ➋ Keeping the bar close to your body, pull the bar up towards your chin in a smooth and controlled motion. ➌ When the bar is up by your chin, flick your hands over, so that your palms are now facing away from you. ➍ Press the bar up above your head, until your arms are just short of being straight. ➎ Slowly lower the bar to the starting point. ➏ Repeat for reps.
TOP TIP Maintain strict form for as many reps as you can. When you begin to get fatigued, swing your hips through to pull the bar up, and push through your legs to press the bar to the top of the movement.
12 Week Workout
DUMBBELL LATERAL RAISE One of the best exercises to target the lateral head of the deltoids, which will give your shoulders a great ‘capped’ look. ➊ Stand with your feet shoulder-width apart, holding a dumbbell in each hand. ➋ In a smooth and controlled motion, raise both dumbbells until they are level with your shoulders. ➌ Slowly lower both dumbbells to the starting point. ➍ Repeat for reps.
TOP TIP Form is absolutely imperative for this exercise. If you use momentum and start throwing heavy weights around, you will not get the results that you are after. Use a weight that you can manage, and use a regular and controlled lifting tempo.
DUMBBELL POSTERIOR RAISE If you want a well-rounded set of shoulders, you can’t neglect your posterior deltoids. These cap the back of your shoulders off nicely, and improve the whole look of your upper back. ➊ Set a bench up at a 45-degree angle. ➋ Lie on the bench on your front, so that your chest is pressed against the bench, and your chin is resting on the top of it. ➌ Hold a dumbbell in each hand, so that they hang down towards the ground. ➍ Keeping your chest and chin pressed into the bench, and with a slight bend in your arms, bring your arms up until they are parallel to the ground. ➎ Slowly lower the dumbbells until they are just short of the starting point. ➏ Repeat for reps.
TOP TIP Make sure that you keep your chest pressed against the bench throughout the entire exercise. If you find that you are pulling your body backwards to lift the dumbbells, then drop the weight.
12 Week Workout
SHRUGS This move helps to develop the traps, making your entire physique look more impressive. Some say shrugs are for back day, but with such a number of moves available to hit your back, and fewer to effectively train your shoulders, shrugs can also be included here. ➊ Stand in a squat rack, with a barbell resting on the supports in front of you. ➋ Hold the barbell by your waist with an overhand and slightly wider than shoulder-width grip. ➌ In a smooth and controlled movement, raise your shoulders up towards your ears, as if you are shrugging. ➍ Slowly return the barbell to the starting position. ➎ Repeat for reps.
TOP TIP Keep only the slightest of bends in your arms throughout the movement. Bending your arms to get the bar up will shift the tension onto your biceps, and away from your traps, reducing the effectiveness of the exercise.
12 Week Workout
WHY ARE FRONT RAISES NOT INCLUDED IN THIS PROGRAM?
One of the most popular shoulder exercises performed in the gym is the front raise, which you will see is not included in this routine. The front deltoid – which is the head of the deltoids worked by front raises – is recruited heavily in every pressing movement, like bench press, for example. Adding additional moves to work this head of the deltoid is overkill, and will most likely result in postural issues – increasing your chance of injury and affecting the overall look of your physique.
12-WEEK WORKOUT PLAN Now that you know some of the most effective exercises for adding mass to your shoulders, we can put these together into a program designed for packing on as much size as possible. It is imperative with shoulder training that you don’t let your form suffer. The shoulder girdle is extremely
susceptible to injury, so keep your movements controlled at all times to force tension through the muscle, rather than the joint. Over the next 12 weeks the exercises that you perform in each workout will change, as will the number of reps and sets. This will enhance your potential for growth,
as your muscles are worked across different angles, and with different rep schemes. Take a logbook to the gym with you, and record the amount of weight that you are lifting for each move. Aim to beat this every time you are in the gym.
Upright Row and Press 4 sets of 6-8 reps
Upright Row and Press 3 sets of 8-10 reps
Upright Row and Press 3 sets of 10-12 reps
Dumbbell Lateral Raise 3 sets of 10-12 reps
Dumbbell Lateral Raise 3 sets of 12-15 reps
Dumbbell Lateral Raise 3 sets of 12-15 reps
Shrugs 4 sets of 6-8 reps
Dumbbell Posterior Raise 3 sets of 8-10 reps
Dumbbell Posterior Raise 3 sets of 12-15 reps Shrugs 3 sets of 10-12 reps
REST 2 minutes between sets
REST 90 seconds between sets
REST 60 seconds between sets
Workout modelled by Abdulaziz Al Mershdi at Oxygen Gym. Follow him on Instagram @azizmarshedi. Photography by Muscles Studio
Often neglected in favour of the treadmill or cross trainer, the rowing machine makes an excellent choice when it comes to cardio equipment
t is low impact on your joints compared to running, and recruits a greater proportion of muscle fibres than using a cross trainer. As the intensity of the exercise relies solely upon how much effort you apply to it, the rowing machine makes a great choice for high intensity intervals, saving you from fiddling around with buttons on the treadmill between sets. To get the most out of this machine though, it is imperative that you use correct exercise technique. 44 08/2015
TRAIN ON YOUR MARKS ✔ Start holding the handle with a shoulder-width grip, your back straight and looking forward. ✔ Push hard through your legs, keeping your arms straight and your body rocked over. ✔ Just before your legs are straight, lean back and pull with your arms, so that your body is leaning back and your arms are tucked in by your sides.
TO RETURN TO THE STARTING POINT ✔ Push your arms out in front of you so that they are straight. ✔ Keep your back straight and rock over from your hips so that your body is angled at 45 degrees. ✔ Slowly slide forward until you reach the starting position.
KEEPING AN EYE ON YOUR INTENSITY The best way to measure the intensity of your effort is to look at your ‘split.’ This is the time that it takes you to row 500 metres. Don’t worry too much about the split during your first session, but aim to knock time off it each week. For the best results on the rowing machine, avoid rushing up and down the ‘slide’ as fast as you can. Professional rowers will perform their endurance sessions at around 18 strokes per minute, so try to get as close to that as possible.
Three lucky Perfect Fit readers won an once-in-a-lifetime opportunity to train with famed coach Ahmed Askar. Did they still feel like winners after the workout though?! Photography by Muscles Studio at Oxygen Gym. Follow Ahmed Askar on Instagram @ahmad_askar_1
thE BRIEF WHAT IS THE FOCUS OF THE WORKOUT? Every aspect of the back, including the lower back. WHAT ARE THE EXERCISES? We will execute various exercises to stress the muscle fibres. All in all, they’ll have to do roughly 24 sets. WHAT ARE THE SETS AND REPS STRUCTURED LIKE AND WHY? Ali, Mohamed and Zain all wanted a challenging workout so we’re going to do high reps while incorporating a couple of drop sets with hardly any rest in between. This is how I train my clients and the winners wanted to experience what it was really like to have a training session with me. So they will! WHAT’S THE PURPOSE OF THIS SORT OF WORKOUT? We are going to add lean muscle mass, increase their fitness and endurance levels and burn body fat. IS THIS THE TYPE OF WORKOUT YOU’D IMPLEMENT FOR YOUR CLIENTS WHO ARE CONTEST PREPPING? Yes, most definitely.
WHAT IS THE MOST CHALLENGING ASPECT? It’s just challenging in general. You’ve got your drop sets, your heavy weights and slowing down on the concentric phase of the exercise. I’ve designed this workout in such a way that they’ll feel it from start to finish. IF SOMEONE WANTED TO ADD CARDIO INTO THE MIX, HOW WOULD THEY STRUCTURE IT? I tend to advise my clients to separate their cardio sessions from their actual lifting workout. Hence I’d get them to do it in the morning. IS THIS WORKOUT SUITABLE FOR ANYONE OR GEARED MORE TOWARDS BEGINNERS, INTERMEDIATES OR ADVANCED GYM GOERS? It is more towards intermediates and advanced. Not beginners. WHAT IS YOUR NUTRITION ADVICE FOR THIS TYPE OF WORKOUT? I would suggest a high carb meal pre-workout then BCAAs, like GAT’s Martini or Jet Mass to recover. HOW DO YOU THINK THE THREE WINNERS WILL FARE IN THEIR WORKOUT? They will do amazingly well.
Lat Pull Downs THREE SETS 12 REPS EACH HOW TO DO? ●
Prepare the machine by attaching a wide bar and adjusting the kneepads to your height requirements. Grip the bar with either shoulder-width grip (for Lat Pull Downs) or narrower than shoulder-width (for Close Grip Pull Downs). Start with your arms fully extended, your torso back and your chest out. Exhale and bring the bar down to your chest through your shoulders, upper arms and back. Squeeze your shoulder blades for a second then return to the starting position. Repeat for reps.
Close Grip Pull Downs THREE SETS 10 REPS EACH
back extensions THREE SETS 15 REPS EACH HOW TO DO? ●
Prepare yourself at a hyperextension bench by lying face down on the pads with your ankles tucked under the footpads and your upper thighs lying flat against the upper pad. Lock your fingers behind your head or cross your arms over your chest (whichever you prefer). With your back straight, bend forward at the waist until you feel a stretch in your hamstrings. Pause, then move back to the starting position through the same movement at the waist. Avoid rounding your back at any point in the exercise – only go as far forwards or backwards as you can with a straight back. Repeat for reps.
DumbBell One Arm Row THREE SETS (EACH SIDE) 10 REPS EACH HOW TO DO? ●
Stand with an exercise bench to your left and a dumbbell of your choice on the floor but within reach. Place your left knee in the middle of the bench and grasp the top of the bench with your left hand for support. Put your right foot back slightly to steady yourself. Keep your back straight. Once you are balanced, grasp the dumbbell with your right hand and your arm extended. This is your starting position. Pull the dumbbell up towards your ribs until your arm is just beyond horizontal to the floor. Return to the start. Repeat for reps then switch sides.
Reverse Grip Bent Over Row FOUR SETS 15, 15, 12, 12 REPS HOW TO DO? ●
Hold a barbell of your chosen weight with your palms facing upwards and your arms about shoulder width-apart. With your knees bent, bend from the waist so your chest comes forward and over your feet. Extend your arms fully so that the barbell is near the middle of your shins, then ‘row’ it back towards your stomach, return it back to your shins and that’s one rep. Keep your head up, your back straight and your shoulders back throughout the exercise.
Iso-Lateral D.Y. Row FOUR SETS 12 REPS EACH HOW TO DO? ●
Prepare the machine by loading with the appropriate weight and adjusting the seat to your requirements. Sit on the seating pad with your feet flat on the floor and your chest against the chest pad. Reach forwards and grip the handles with palms facing upwards. Pull the grips back to your waist smoothly before returning the weight to the starting position to complete the rep. Repeat for reps.
Iso-Lateral High Row THREE SETS 10 REPS EACH HOW TO DO? ●
Prepare the machine by loading with the appropriate weight and adjusting the seat to your requirements. Sit on the seating pad with your feet flat on the floor and your chest against the chest pad. Adjust the leg pads so that they are resting on your thighs. Reach up and grip the handles with palms facing downwards. Pull your shoulder blades together and bring your arms down diagonally so that the handles come down to either side of your body. Slowly return to the starting position. Repeat for reps.
T-Bar Row FOUR SETS 15, 12, 12 REPS + DROP SET HOW TO DO? ●
Load one end of a barbell with weights and secure the empty end in the corner of the room (you can rest some weight plates or a dumbbell on it if you wish). Straddle the bar and place a V-grip handle at the weighted end and hold onto it with both hands. Start with your torso bent at around 45 degrees to the floor and your arms fully extended. Pull the bar up with the V-grip handle until the plates touch your chest then slowly lower them back down to the starting position. Repeat for reps.
SIT-UP AND BE COUNTED Workout modelled by Ali Malallah at Platinum Health Club. Follow him on Instagram @alimalallahh. Photography by Muscles Studio
You either love them or hate them. Either way you have to make sit-ups count. Too many could damage your spinal cord, but too few won’t have any impact at all…
WEIGHTED SIT-UP DIFFICULTY RATING: 2/5
The easiest variation is the weighted sit-up. The best aspect of this version is that it’s simple to adapt. Use a ball, a weight or even a brick; it doesn’t matter. HOW TO DO IT: ● Make sure your feet are secure, as this will be challenging your upper body. ● Start in the standard sit-up position with the weighted object in your grasp. ● While you go up into the sit-up position, push the weighted object up. ● Then return to the start position with complete control. ● That’s one rep.
MEDICINE BALL THROWS DIFFICULTY RATING: 2.5/5
Add some enjoyment to your sit-up by throwing a medicine ball. It’s more challenging than it sounds. HOW TO DO IT: ● Make your partner stand 1-2 metres away from you before you start. ● Start in the standard sit-up position with the medicine ball in your grasp. ● As you sit up into the top position, throw the ball to your partner, who catches it and throws it back.
If you want to increase the difficulty, your partner can throw the ball harder. The impact of catching will shock your abs, because your entire core has to absorb the intensity.
● That’s one rep.
SHELF SIT-UP DIFFICULTY RATING: 3.5/5 The shelf sit-up is a pain. It’s the type of pain that’s going to make your body burn, and the results are well worth it. HOW TO DO IT: ● Begin in the standard sit-up position. ● Pick your feet up, keeping your shins parallel to the floor. ● Make sure there is a 90-degree angle at your knees and hips. ● Perform the sit-up as normal for one rep.
JACK KNIFE SIT-UP DIFFICULTY RATING: 4.5/5
The jackknife is not to be underestimated. Abdominal power is a must for these sit-ups, and you’ll feel absolutely ripped after doing them. Fully extending your body will blast your abs, and you’ll have a six-pack in no time. HOW TO DO IT: ● Lie on the ground with your hands over your head, and your arms and legs fully extended.
Don’t lock your knees; this may be difficult at first, but will avoid tension being transferred from your abs to your legs.
● Next, slowly bring your arms and legs together while doing the sit-up. ● Return to the start. ● That’s one rep.
ROCKY 'SIT-UP' DIFFICULTY RATING: 5/5
Not technically a sit-up but definitely a show piece. The 'Rocky' or dorsal leg lift uses very limited contact with any surface, which makes this exercise 5/5 on the challenge scale. At least. HOW TO DO IT: ● Stabilise yourself in a near vertical position on a bench or on the floor. ● Hold the bench or your partner's legs and make sure you’re secure. ● Slowly lower your body down to nearly horizontal position, holding legs and chest in a straight line. ● On reaching the optimum position, slowly return back to the starting position. ● That’s one rep.
HOW MANY REPS?
There is no definitive answer to how many reps you should be doing, but hereâ€™s a quick guide to get you startedâ€Ś
12-20 REPS Muscle and strength endurance.
More relative strength but not too much muscle. Good for advanced weight lifters who like a long rest between short sets.
OVER 20 REPS 5-8 REPS
Only very specific programs would go above 20 reps.
Functional hypertrophy, that is equal muscle and strength. Good for lighter weights than above, as increased reps lead to gains.
8-12 REPS Normal range, but lifting too heavy may cause muscle damage. Good for beginners and moderately heavy weight lifters.
TOP TIP Try switching up the schemes to keep your body guessing and your gym time motivating.
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Sharq-Ahmad Al-Jaber Al-Imad Street Trade Center-Ground Floor
And soon inside PLATINUM CLUB Sabah Al-Salem
Kaifan inside Platinum Kaifan
FUEL FOOD AND NUTRITION TO DRINK IN
THE WHITE STUFF
e have been told many times to ditch dairy if we want to stay healthy, but for bodybuilders a regular glass of milk can be extremely beneficial. One litre of milk contains as much as 32g of protein, most of which is made up of whey and casein. Whey is essential for muscle growth and casein helps recovery, even in our sleep. Add to that the calcium and vitamin D content needed for bones and joints, plus potassium to keep the heart healthy, and milk should really be the athlete’s choice of natural supplementation. Add your preferred powder for a double dose of protein.
NUTRITION IN NUMBERS
BENEFITS OF BCAAs
BUY THE BEST BCAAs
CURRY FAVOUR: THE TRUTH ABOUT TURMERIC
Don’t cheat with chips, choose corn for movie night
What does 100kcal really look like? You may be surprised...
Why you should be using Branched Chain Amino Acids
Latest and greatest in Oxygen Nutrition and Health House
CHEAT Á LA CARTE LENOTRE FOOD REVIEW
[Each 100g contains]
a surprisingly healthy nutritional profile. It is a wholegrain, and is high in fibre, which will promote regular digestion and make you feel fuller for longer. It’s also rich in beneficial antioxidants. Choose the air-popped kind (microwave popcorn has oil added) and go for a plain variety without sugar or salt – you could sprinkle on a little cinnamon or paprika for a sweet or spicy kick.
f you prefer savoury to sweet snacks, you probably find yourself reaching for a bag of potato chips when the munchies strike. Unfortunately, your waistline will not thank you for this, and neither will your heart. Potato chips are usually deepfried in oil, so they pack a whopping 34g of fat per 100g – and 11g of this is artery-clogging saturated fat. Compare this to 4g of fat (0.6g saturated fat) per 100g of popcorn, and the benefit of switching to this slimline snack is obvious. Popcorn is not only significantly lower in calories and fat, but also has
Craving the crunch, but without the calories? Step away from those fat-laden potato chips; popcorn is a smart and satisfying substitute, and it has hidden health benefits too If you want to make your own super-healthy popcorn, the method is simple: 1. Put a little oil in a large pan. 2. Add some corn kernels (buy them from health food stores). 3. Cover and heat. 4. The kernels will swell and ‘pop’ out of their skins. 5. When the popping stops, they’re ready!
Superfood Of The Month
TURMERIC It’s an edible spice and medicinal herb used in cooking and healthcare for thousands and thousands of years. Here’s why (and how) you should be eating turmeric…
ative to South India and Indonesia, this vivid spice has been used throughout history both to flavour dishes and to cure diseases. Its primary compound, curcumin, is considered one of the most powerful antioxidants and antiinflammatories ever found. Turmeric assists the body in fighting infections and helps prevent Alzheimer’s disease. It’s thought that its medicinal properties reduce the amyloid plaques in the brain that underpin the disease. Cultures that use turmeric as a culinary spice exhibit far lower rates of various forms of cancer.
HOW TO EAT Perfect in curry, and for turning the dish a wonderful yellow colour, turmeric can also be consumed with water or in tea. Simply add a few grams of the dried powder to a cup and dissolve in hot water. Alternatively, take it as a supplement in capsules or as a tincture.
WHY SO SUPER?
Used by Ayurvedic and Chinese practitioners all around the world, turmeric works wonders on skin conditions such as eczema, acne and psoriasis. A paste made from this yellow powder and aloe vera gel offers relief from bites, bruising and burns.
TURMERIC FRUIT SMOOTHIE 1 cup of light coconut milk 1/2 cup of blueberries 1/2 teaspoon of turmeric 1/2 tablespoon of cacao powder 1/2 teaspoon of grated ginger 1 teaspoon of honey
PREPARATION Mix all the ingredients together in a blender. Chill in the fridge and enjoy when cold.
15.1g total fat
Everyone talks about them; they dictate some peopleâ€™s lives. We count them when we eat, measure them at the gym and base our meals out around them. But what is a calorie, and why do we need to know? Aimee Joseph shows us that knowledge really is power
he recommended daily intake of calories is approximately 2500 for men, but different regimes and schedules can make this vary significantly, either up or down. The term calorie is commonly used as shorthand for ‘kilocalorie’ or ‘kcal’, but what does this actually mean? The dictionary defines a kilocalorie as: “the energy needed to raise the temperature of 1kg of water through 1°C, equal to one thousand small calories and often used to measure the energy value of foods.” For us, this means the energy we need for our body to function, train and grow. Different calorie sources can have hugely different effects on hunger, hormones and energy expenditure. 100 calories of green vegetables is very different to 100 calories of french fries. One is nutrient dense whilst the other is the opposite, containing nutritionally ‘empty’ calories. Your body will react very differently to each because different foods go through different biochemical pathways, so it’s important to consider the nutritional value of what you’re eating. Educating yourself about food and portion control can help you to manage your weight, whether you are aiming to bulk up or slim down. Knowing how much you can eat of the foods you choose is one of the simplest ways to manage your weight, without depriving yourself of the tastes you love nor overindulging to the detriment of your health and fitness training. KEY ● Meat and fish ● Starches ● Dairy and eggs ● Nuts ● Dips ● Snacks ● Fruit
ROASTED SKINLESS CHICKEN 1 drumstick
BAKED SWEET POTATO 1 small
ROASTED LEAN BEEF 55g / 2oz
BOILED EGG 1 large
MATURE CHEDDAR CHEESE 20g / 0.75oz
BAKED SALMON 70g / 2.5oz
QUINOA COOKED IN WATER 1/3 cup
FAT-FREE FRUIT YOGURT 1/2 cup
BAKED WHITE POTATO 1/2 medium
UNSALTED ROASTED PISTACHIOS 25 nuts
DARK CHOCOLATE 18g / 0.5oz
WHOLE ALMONDS 13 nuts
OATMEAL COOKIE 1 small
WATERMELON 2 cups
POPCORN WITH BUTTER 2 cups
APPLE 1 medium
CORN TORTILLA CHIPS 10 chips
GUACAMOLE 1/3 cup
FIGS 2 medium
TOMATO SALSA 1 cup
RASPBERRIES 1 cup
NATURAL PEANUT BUTTER 2tsp
BLUEBERRIES 1 cup
KALAMATA OLIVES 9 olives
Research has shown that BCAAs cause the mTORC1 nutrient/energy sensor – an essential component of muscle protein synthesis – to be called into action when they’re combined with resistance training. Suffice to say, having a ready supply of BCAAs to call on during exercise can only increase the prospect of this happening.
T S E G N STRO
K N I L
BCAAs can have a marked effect on the way the body performs during – and after – exercise. Bo Heamyan has six ways they can provide bodybuilders with a host of significant benefits
ENHANCED MUSCLE PROTEIN SYNTHESIS
ranched-Chain Amino Acids (BCAAs) are the building blocks of protein. These amino acids – specifically Valine, Leucine and Isoleucine – are considered to be ‘essential’: this means that the body does not produce them and therefore they need to be consumed through your diet. You may presume that the benefits associated with BCAA supplements are related only to how they can improve the body’s capability to produce energy during and after exercise. Whilst this is certainly their best-known benefit, it is worth noting that BCAA supplements also afford a number of less obvious advantages.
BCAAs are known to suppress the uptake of tryptophan into the brain. Tryptophan is used to make serotonin, the neurotransmitter that causes you to feel tired. Simply put, having less tryptophan in your system means your brain will be less likely to issue the “No more!” command during exercise.
DECREASED MENTAL FATIGUE
This is perhaps the most well known benefit. Scientists agree that BCAAs can be burned as energy to ensure adenosine triphosphate (ATP) energy levels remain steady during intense, glycogen-depleting exercise. In addition to increasing your body’s energy reservoir (thus enhancing potential endurance), this reaction may also aid in burning fat.
ENHANCED PERFORMANCERELATED ENDURANCE
SUPPORTED FAT LOSS
Research has shown that ingesting leucineenriched variants of BCAAs can help to increase energy expenditure and fat oxidation, as well as enhancing the body’s tolerance of glucose. This helps to create a more flexible metabolism, which can help to support fat loss via a regime of sensible dieting and sustained exercise.
Supplement accordingly and you won’t need to worry so much about losing any gains you may have made when you’re forced to take time off from training. BCAAs will make your body trigger protein synthesis even when you’re not doing any physical training, thereby helping you to preserve your lean muscle tissue for longer.
REDUCED MUSCLE SORENESS
Studies have shown that supplementing with BCAAs before and after exercise can help to significantly reduce Delayed Onset Muscle Soreness (DOMS). Researchers believe that maintaining a consistent flow of essential amino acids within the bloodstream helps to preserve the integrity of muscle fibres, thus reducing the likelihood of postworkout soreness.
MINIMISED MUSCLE LOSS DURING TIME OFF
ess Yoursel r f Xp
★★ ★ ★ ★ SCITEC BCAA XPRESS
★★ ★ ★ If you class yourself as a serious bodybuilder then Scitec’s BCAA Xpress is for you. Its concentrated anabolic and anti-catabolic formula is designed specifically to quickly boost protein synthesis and build more muscle, so it’s perfect for anyone addicted to iron. Xpress is concentrated, which is another big plus as it ensures you get more servings than most other BCAA drinks.
Anabolic and anti-catabolic Boosts protein synthesis Free of aspartame Enhanced solubility
With a near perfect formula (the famed “nature-designed and research-proven” 2:1:1 ratio) that has come to be regarded as a BCAA benchmark, it is no overstatement to say Scivation Xtend is pretty much the godfather of all BCAA supplements. It is – and has been for more than ten years – quite simply the best of the best, delivering everything you might possibly need to maximise your workout and start the recovery process without flooding your body with sugar or carbs.
7g BCAAs in 2:1:1 ratio Favoured by the elite Truly tasty flavours Made in the USA
1 Blast O f
of the st Be e B
MUSCLEPHARM BCAA 3:1:2
★★ ★ ★ Always keen to innovate rather than follow, MusclePharm have opted for a 3:1:2 complex of 3g L-Leucine, 1g L-Isoleucine, and 2g L-Valine per serving. Taking this before and after a workout is a very effective way to ensure your body gets all the BCAAs it needs at just the right times. Moreover, BCAA 3:1:2 is available flavoured and unflavoured, so you can either substitute it for a flavoured drink or use it to fortify flavoured shakes with extra BCAAs.
Innovative formula Performance booster Can aid fat loss Mixes instantly 08/2015
When it comes to improving concentration, enhancing muscle performance and reducing muscle breakdown, nothing hits the spot quite like a decent Branched-Chain Amino Acid supplement. Bo Heamyan has six to look out for in your stores this month ax Facto r M
Streng e th r Co
ALLMAX NUTRITION BCAA AMINOCORE
★★ ★ ★ AllMax put a lot of time and energy into ensuring their products are just right and this technicolour-packaged number is certainly no exception. As well as delivering eight grams of essential amino acids per serving and seven different forms of anabolic supporting B-vitamins, Aminocore also makes use of AllMax’s patented Myotrisol system, a cutting-edge solubility technology that manufactures some of the most readily soluble and easy-to-mix BCAA drinks on the market. High, researchdirected dosages, fast anabolic support, and zero mixing issues make this a very solid BCAA supplement option indeed.
Mixes well Japanese grade BCAAs 100% pure ratio: 45% L-Leucine 30% L-Valine 25% L-Isoleucine 08/2015
FA BCAA XTREME 5000
★★ ★ ★ This offering from the everindustrious Fitness Authority proffers five grams of essential amino acids in every single water-based serving. Moreover, the primary components of leucine, isoleucine and valine are delivered in the optimal 2:1:1 ratio. This enables your body to access the amino acids swiftly as the ratio is very similar to the one that occurs naturally in human muscle tissue. Throw in the fact you have some genuinely tasty flavours to choose from (grapefruit being the pick of the bunch) and you can see why Xtreme 5000 is one of the most popular BCAA supplements around right now.
Increases anabolism Aids recuperation Optimal 2:1:1 dosage 2500mg leucine per scoop
FA BCAA CORE
★★ ★ ★ BCAA Core’s main claims to fame are that it inhibits catabolism, increases synthesis of nitric oxide AND contains three forms of BCAA: free forms, alfaketoglutarate and amino acid ethyl ester. Moreover, FA has also managed to include Vitamin B6 in the mix, an addition which – when utilised correctly – can be very useful for delaying the onset of tiredness and fatigue. Another high quality offering from the Fitness Authority stable of products.
Fortified with citruline malate 8.5g of BCAAs per serving Zero fat Looks super-sleek
OUI, OUI TO LENOTRE
C DAYHEAT MEA L
Lenotre has several locations throughout Ktown but the Gulf Road pied-à-terre recently went through a menu and ambiance makeover. Let’s check out this French fancy…
rench cuisine is often saved for special occasions, but what better way to mark a week of hard training and clean eating than with a delicious cheat meal à la française? For the appetiser course, opt for Mushroom Like Pie; golden crusted puff pastry with button mushrooms neatly in a row and a yummy filling of spinach and cream cheese that oozes out with every bite. Or choose Burrata: soft cheese with sweet cherry vine tomatoes, a touch of basil and a sprinkling of fragrant cumin seeds, swirled with balsamic vinegar and olive oil. But it’s the main course that really is the ‘piece de resistance.’ For when you order Lamb Ricotta Risotto, the chef personally comes to the table to assemble this lovely meal. Slow roasted pieces of lamb shanks are combined into the yoghurt and ricotta infused risotto before a generous drizzle of truffle oil is poured in. You then have the option of a tangy mint pesto to go on top, or if you prefer, on the side. The main is large enough for two people to share, but it is Cheat Day! When dining at a French restaurant, one must definitely partake in its sweet treats. The best seller here is the dark chocolate soufflé. It takes 15 minutes to prepare but is so worth the wait. Avoid the delay by ordering the soufflé at the same time as your earlier courses. ABOUT THE AUTHOR Reshmi Revi is a NZCF certified personal trainer, fitness enthusiast and a foodie at heart. Follow her fit mischief on Instagram @q8missfit
Lamb Ricotta Risotto
Dark chocolate soufflé
WANT TO KNOW MORE? Lenotre is situated just after the intersection of the Second Ring Road. Opening hours are from 8.30am to 11pm seven days a week. For more information contact 1805050 or follow them on instagram at @lenotrekw. 69
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TIME TO IGNITE YOUR INNER SPARK
MAN POWER T
his monthâ€™s Perfect Fit is all about being a warrior. Few know more about rearing thoroughbred champions than coach of the Kuwaiti Team himself, Abdullah Al Otaiby. Read our exclusive interview with him on page 72 . History's greatest victors recognise that outer strength begins within, and there is no truer example of this than in the culture of martial arts. From its ancient origins right up to UFC 189, mind and soul are just as crucial in the fighting arena (or cage) as a killer body. On page 76 , find out how MMA superstar Georges St-Pierre overcame early adversity to become one of the most successful fighters of modern times; then turn to page 83 to see how you too can harness your inner strength to achieve greatness. Namaste.
WORD FROM THE WISE
HEART OF MMA
We chat with coach to the champs, Mr. Abdullah Al Otaiby
Bullies beware! Georges is not afraid anymore
The minds and souls behind the bodies of MMA
THE GAME CHANGER
Al Otaibi can be seen prepping clients from 9am to 7pm on most days at Oxygen Jabriya, but managed to find a window in his schedule for Reshmi Revi. Find out about how he started, his Judo success, managing the national team and keeping it realâ€Ś 72 08/2015
on’t let Abdullah Al Otaibi’s charming looks fool you into thinking he’s just a pretty face. The 30-year-old Kuwaiti – who is in the inner sanctum of Bader Boodai’s circle of friends – has been a major game changer in the local bodybuilding circuit. As well as being one of the integral individuals (alongside Boodai) in establishing the first Kuwait national bodybuilding team in 2010, this firefighting instructor is now one of the country’s most sought after competition prepping coaches. With his clients winning slews of trophies and medals with their shredded and well-defined physiques, it’s no wonder that many have hailed Al Otaibi as Kuwait’s George Farah.
ON HIMSELF… HOW LONG HAVE YOU BEEN INTO FITNESS IN GENERAL? Since 1992. My initial passion was martial arts; I excelled in Judo. I took home gold medals in the Asian Grand Prix and the Arab Gulf Grand Slam in Judo in 1998, 1999, 2001, 2002, 2003 and 2004. I even had the opportunity for a trial session at the UFC but unfortunately my sponsor didn’t follow through his end. HOW DID YOU MAKE THE SWITCH TO BODYBUILDING? I look up to my brother, Aiman Al Otaibi, who’s eight years older than me. He’s famous for his physique and competing in the 100kg division. But first I started hitting the gym in 1996 and lifting weights to complement my martial arts training. After two years training at the Hayat Center in Shaab, I decided I wanted to venture into bodybuilding and compete. HAVE YOU EVER COMPETED? I participated in the Freej Khaleej Kuwait in 2008 and placed top five. Unfortunately I started cramping pretty badly in the evening contest and sadly I couldn’t follow through with the show. It was after this I decided I wanted to be a coach.
ON BEING A COACH… HOW DID YOU GET INTO COACHING? I started out initially as friendly competition with Ahmed Askar. WHAT’S THE BEST THING ABOUT BEING A COACH? I always like challenging myself. Hence the idea of prepping an individual and getting them in their best condition ever and shredded to boot.
TELL US ABOUT YOUR CLIENTS. I only like training a select few so I have about 20 clients at the moment. Some of my clients include IFBB Pro Khalid Al Mohsinawi (Mozolani Pro: second place), Mohammed Dashti (Platinum Figure over 90kg: first place), Mohammad Al Hawaj (2015 Asia Champs: first place), Omar Al Khalaf (Arnold Amateur, Ohio Men’s Physique: second place). DID YOU COACH ANYONE WHO PARTICIPATED AT THE RECENT OLYMPIA AMATEUR IN KUWAIT? Yes. Omar Al Khalaf and Essa Akhar.
WHERE DID YOU LEARN ALL YOUR NUTRITION TIPS AND TRICKS? Over the past 11 years I have observed the methods of all the IFBB pros Bader has brought over to Kuwait such as Phil Heath, Dennis Wolf, Branch Warren and George Farah. I also like to read and research my training methods. Sometimes I try them out on myself and if they work, I pass them on to my clients. HOW LONG HAVE YOU BEEN WITH OXYGEN? Since 2004. I was based in Adailiya from 2004 to 2010, managing the players.
ON THE NATIONAL TEAM… ON THE FUTURE…
HOW DID THE IDEA OF THE NATIONAL TEAM COME ABOUT? While I was working at Oxygen Adailiya, Bader spoke about establishing a proper national team for Kuwait so we started working on that and in 2010 our national team was formed.
WHERE DO YOU SEE YOURSELF IN THE NEXT FIVE YEARS? I am blessed that I have worked hard and subsequently achieved a status as a great coach in the local bodybuilding circuit. However I want to expand this globally, so in the years to come, my name and efforts will be recognised internationally, on the same level as Hany Rambod and George Farah. I’d like to achieve that and more. My goal is to make our Kuwaiti players IFBB Pros and to create a strong amateur team.
WHAT WERE SOME OF THE TEAM’S FIRST CONTESTS? Under the tutelage of Bader and myself, our team participated in the Al Khaleej Beach Sports Bahrain comp in 2010. Our boys took home two gold, three silver and two bronze medals. Then came the Asia comp where we received one gold, four silver and two bronze medals.
DO YOU HAVE ANY REGRETS? I have helped quite a few people in this field and I’ve put in my time, effort, knowledge and love for the sport that is bodybuilding into making them champion athletes. One of my regrets is helping certain individuals as they then forgot all that I have done for them.
WHAT WAS IT LIKE MANAGING THE TEAM? I managed the team from 2010 to 2014. I liaised with the local bodybuilding committee and looked after our players in general. This means organising their pocket money, travel tickets, accommodation and the athletes’ sports leave with their prospective employment companies to name just a few tasks. I also acted as their travel companion. During this stint we won 30 gold, 15 silver and 10 bronze medals from various competitions.
DO YOU HAVE ANY ADVICE FOR PEOPLE WANTING TO GET INTO COACHING? My advice to trainers is this – do your best to help your clients. Gain experience, knowledge, read, observe and go all out in helping your athletes achieve their fitness goals. At the same time, don’t mislead your clients. If his physique isn’t up to par yet, don’t lie to him and tell him lies to comfort him. Keep it real.
FROM MANAGING THE NATIONAL TEAM, YOU’RE NOW ONE OF THE KEY COMMITTEE MEMBERS IN KUWAIT’S BODYBUILDING COMMITTEE. WHAT DOES THAT ENTAIL? Yes. I report to Bader Boodai. I’m honored to be one of the key decision makers in the association alongside Bader, Ahmed Al Naqi, Meshari Al Jraied and Waleed Al Meesab. My role is to select which competitions our Kuwait athletes will participate in and organise paperwork for them.
I always like challenging myself
2 FIRST TIME
WITH THE BARBELL
WORK AT OXYGEN
Georges St-Pierre – GSP to his friends – is arguably the most recognisable and respected MMA star on the planet. Bo Heamyan takes a look at his success
auded as one of the greatest fighters ever to compete in the Ultimate Fighting Championship (UFC), the former three-time welterweight champion is regarded by Fight Matrix rankings as the ‘Most accomplished MMA fighter in MMA history’ and the ‘Top MMA Welterweight of all time.’ But, as is so often the case with people who go on to achieve an inordinate level of success, the 34-yearold French-Canadian – who is now semiretired – had to dig deep, work extremely hard and overcome a great deal of adversity early on life.
I don't train for a fight. I train for myself.
THE FIRST KICKS Georges St-Pierre was born on May 19, 1981 in the small Québec town of Saint-Isidore. The young Georges was an athletic child who enjoyed playing sports, particularly ice hockey and skating. As he got a little older, Georges became more studious, competing in chess tournaments at school. Unfortunately, this contributed to him getting bullied by kids who identified him as an easy target. Bigger, older kids stole his clothes and took his pocket money for fun.
It was around this time, when St-Pierre was seven years old, that his father Roland introduced him to Kyokushin karate. Sadly, there was no Hollywood-style change in fortunes for the embattled youngster: “...Life isn’t like a movie,” he remembers. “You can do all the karate you want, when you’re eight or nine years old and they’re 12, when you’re alone and there’s three of them, you can’t do anything. That’s the reality.” Despite this, he persevered with karate, becoming a second dan Kyokushin karate black belt by the age of 12. His dedication to martial arts became even stronger during his teens (around 1993) when he first saw a skinny Brazilian jiu-jitsu master named Royce Gracie tap out much bigger and stronger opponents at UFC 1 on the television. This turned out to be an epiphany for the young Québécois. From this moment on, Georges St-Pierre knew exactly what he wanted to do with his life: he wanted to become the best MMA fighter in the world.
To help achieve his aim, Georges started adding other fighting disciplines – boxing, wrestling and Brazilian jiu-jitsu – to his karate background. At the tender age of 16 he competed in his first amateur bout, a match he won. Knowing he was still nowhere near ready to turn pro, Georges took on jobs to fund further training and pay his school fees. During his late teens he could be found working as a bouncer at nightclubs on Montreal’s South Shore and hanging off the back of refuse trucks, picking up garbage. At the age of 20, his life turned a corner (and not just on the trash route): “I was very thin... and I fought a guy named Thomas Denny. After the first round I was so tired I told my corner to throw in the towel,” he recalls. “My corner said, ‘We don’t have a towel; you’re going to die in there.’ I heard the bell, and I went back out and I beat the guy up.” This victory flicked a switch within the young man's brain. It was time to stake his claim. Finally, in January 2002, Georges St-Pierre turned pro. And the rest as they say, is history.
MAKING HISTORY After five rapid-fire victories as a pro – earning him the moniker ‘Rush’ – GSP made his UFC debut in 2004, fighting and beating the highly ranked Karo Parisyan by unanimous decision at UFC 46. Less than two years later, after a string of victories and just one defeat, he beat Welterweight Champion Matt Hughes (the man responsible for his one defeat) at UFC 65, raining down a barrage of unanswered punches and elbows on the American to take the title by a technical knockout. Sadly, this amazing achievement was relatively short-lived. At UFC 69, GSP lost the belt to underdog Matt Serra, inflicting yet another blow to any Hollywood-style fantasy he may have had. This surprising defeat had an immediate and profound effect on him, forcing him to look deep within himself. As a result
of this (and due to a few changes in personnel within his support crew and training team), GSP became a more scientific fighter, an assessor as well as an assassin. With this new outlook in place, and more vigour than ever before, he destroyed Josh Koscheck. He then dispatched Matt Hughes (once again) to set up a 2008 rematch for the undisputed Welterweight Championship with Matt Serra at UFC 83 – in, of all places, Montreal. The proud Québécois, buoyed by the fervent home crowd support, took Serra apart with a series of crashing knees to the stomach, forcing the referee to halt the fight near the end of round two. GSP went on to defend his title successfully nine more times, the most ever consecutive defences in the welterweight division. During this time, ‘Rush’
I heard the bell, and I went back out and I beat the guy up.
TRAINING INSIGHT inflicted defeats on some of the greatest fighters of the past decade: Koscheck, BJ Penn, Jon Fitch, Jake Shields and Carlos Condit, to name just a few. Unfortunately, injury has been a persistent feature of the FrenchCanadian's latter career, forcing him to vacate the title in 2013 and enter an ambiguous semi-retirement. Unsurprisingly, GSP managed to spin this hiatus into yet another opportunity for success, appearing in a number of movies, including Captain America: The Winter Soldier and the new remake of Kickboxer. Perhaps little Georges finally found his elusive Hollywood ending after all...
My goal is perfection.
When he’s fully fit and doesn’t have a fight coming up, GSP puts in an average of two training sessions per day, six days a week. Unsurprisingly, much of his training time is spent honing technique and engendering stamina within his four main fighting disciplines: boxing, wrestling, Muay Thai, and jiu-jitsu. Famed for his devotion to perennial personal development, GSP goes out of his way to ensure each and every sparring session encourages him to evolve as a fighter: “I always train with better wrestlers than me, better boxers than me, better jiu-jitsu guys than me,” he says. “When you train with people who are better than you, it keeps challenging you. By challenging me it makes me better.” When he’s not fighting, GSP works on his all-important strength and power aspects with long time friend and training partner Firas Zahabi, who insists on maintaining Olympic standards at his Tristar Gym in Montreal: “We use Olympic lifting and track and field in training,” he says. “I don’t like machines, and I don’t like anything Olympians don’t use.”
That being said, he isn’t afraid to diverge from conventional wisdom when need be: “We don’t use the bench press,” says Zahabi. “That’s one of the exercises you don’t need, in my opinion. And if you do, you should do only a small amount. Bench pressing would help only if when lying down on the floor during a fight I had to push my opponent off me. It’s very low on the list of the needs of a fighter.” GSP himself elaborates on his own favoured strength exercises: “I do snatches and power-cleans for explosiveness. The clean is the most explosive movement there is. That explosion of power comes from the nervous system – you have to train it like a muscle to be able to explode to maximum power in a split-second.” And that’s not all. “Gymnastics is amazing for coordination and agility,” says GSP. “Three backflips one after the other will maintain explosive power, too.” Of course, it remains to be seen whether or not fight fans will ever get to witness this phenomenal explosive power in the Octagon again, as there is still no word (at time of writing) whether or not the 178cm tall powerhouse will ever return to the UFC. One thing that isn’t in doubt though is whether GSP will ever stop training: “A fighter is training for a purpose: he has a fight. I’m a martial artist,” he says. “I don’t train for a fight. I train for myself. I’m training all the time. My goal is perfection.”
When you train with people who are better than you, it keeps challenging you.
FINAL THOUGHTS Anybody that knows anything about MMA – and UFC in particular – knows that it takes a lot more than being tough and strong and focused to become a champion. The simple truth is, it’s an individual’s ability to transfer their mental will with maximum efficiency into athletic force and impose it on an opponent that separates brawlers and fighters from genuine, bona-fide champions. The fact that Georges St-Pierre has amassed the most wins in the UFC (19) and holds the record for the most title fight victories (10) is evidence of the kind of competitor – and man – he really is…
YOUR NEXT VICTORY IS RIGHT AROUND THE CORNER BE A CHAMPION OF YOUR OWN BODY VICTORY GYM Victory Int'l Fitness Co. Tel: 25340445 website - www.victoryq8.com victory_lafemme
Life & Legend
MMA You may be surprised just how far down the roots of Mixed Martial Arts training reach – in terms of time, it’s certainly aeons before the dawn of the UFC in 1993. Luke Haward takes us right back to the beginning…
any regard the ‘grandfather’ of mixed martial arts, Bruce Lee, as being responsible for bringing MMA to the masses in the 1970s. In truth it goes back much further. Modern history traces it back to the first Olympic Games in 1896, or maybe even way back to the original games of Ancient Greece. Of course the individual martial arts, which combine to make MMA, stretch back thousands of years. How these elements have come together to inform the combat sport in modern times is a fascinating subject. Not only does every martial art have its own awesome range of skills to showcase, but each incorporates its own philosophy, and learning about these cannot help but bring us to a more profound immersion in the arts themselves.
Life & Legend
BRUCE LEE Although he certainly didn’t invent MMA, Bruce Lee deserves his status both as a pop icon of the twentieth century, and more importantly as a martial artist of supreme significance. He brought MMA from a fringe specialism to the minds of the masses. Lee created a unique hybrid martial art known as Jeet Kune Do (JKD), which he named “the art of fighting without fighting.” This is often referred to as a sort of formless kung fu, and the spontaneity and fluidity of this art, combined with its immense speed, make it hugely attractive. Bruce Lee is sometimes accused of having encouraged too great a focus on fancy kicks and too little emphasis on grappling, although there is room within JKD for grappling and in theory it should involve a seamless shifting from one form to another. Crucially, the fluidity mandated by the fighting art extends beyond the postures of the fight itself to what we might term our inner posture. Lee is famous for telling us to be fluid in our mentality: “Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup… Now, water can flow or it can crash. Be water, my friend.”
Life & Legend
EAST MEETS WEST One of the first MMA matches ever to have taken place is considered to be that of Muhammad Ali versus Japan’s Antonio Inoki, aka ‘Burning Fighting Spirit,’ which took place in Tokyo in 1976. The match set an important precedent despite being widely written off as a farce. The two fighters essentially refused to adapt to one another’s styles, and the karate and catch wrestling legend Inoki spent all but a few seconds of the 15 round fight on his back, kicking up at Ali, who sustained serious injuries to his legs as a result. Ali even faced a risk of amputation due to blood clots after the bout, which was ultimately declared a draw. The two fighters eventually became firm friends; and despite the poor public reaction to the fight, MMA boomed from then on.
LIVING IN THE MOMENT When truly immersed in any moment, we go beyond the distractions of the thinking mind and are truly living. This is something experienced by meditators and martial artists alike. Lee was teaching not only flexibility, but true formlessness, teaching us to go beyond all definitions of who we are and what we are capable of to reach a deeper reality in which we can achieve a much more profound sense of self. This is sadly too often neglected in the world of competitive fighting, in which posturing and ego sometimes become as much the focus as the art itself. But at the root of nearly every fighting school is an emphasis not just on working outwardly, but growing inwardly too.
THE NINETIES The early nineties saw the first regular UFC matches in the USA. Still seriously influenced by both karate and boxing, judo, jiu-jitsu, kung fu and of course kickboxing were also making an appearance during fights and training. While each art has its own philosophy, there are strands running through each that resonate with all the others.
Life & Legend
JIU-JITSU Jiu-jitsu places a heavy emphasis on throwing, pinning and grappling, training practitioners in rapidly achieving physical domination. Despite the focus on quick engagement, the martial art actually teaches patience as the key attribute. If we are too hasty in seizing an opening we will lose our step, break flow and thus become vulnerable. Allowing our impulses to pass before we actually commence an attack is essential to mastering jiu-jitsu, something that many beginner students often fail to realise in their haste to improve.
KUNG FU Kung fu, as with most martial arts, affirms the crucial aspect of mindfulness in training. Any skill that becomes calcified into a habit by dint of routine inevitably loses its vital and creative aspects. This means that not only does it become imperfect in a technical sense, but we also stop developing as a martial artist.
KARATE Two other tenets of martial arts that can frequently get lost in the heady world of commercial fighting are the concept of honour and that of non-violence. A key teaching in karate is the idea that the martial artist does not go through life creating or encouraging violent and disrespectful treatment of others; on the contrary, one is a practitioner of peace, able to put an end to hostility with as little as one blow. The very concept of Bushido in karate means just this â€“ that the art is one of developing the whole person, not just a set of fighting moves.
Life & Legend
DIVERSITY IS KEY One of the beautiful things about Mixed Martial Arts is that through the sheer diversity of combat schooling available, the risk of decaying into a series of habitual moves is far less likely than when using just one fighting style. This is where we find our way back to Bruce Lee, even if we do think he overdid it on the kicks sometimes. The point is that you don’t find pure strikers or pure grapplers in MMA. We consciously choose not to hone just one skill set or another, leaving us fluid and creative.
OUR WHOLE SELVES The flip side is that in MMA it is all too easy to become consumed in technique and neglect the essence of what martial arts is actually about. By training in many disciplines, we may not gain access to the deep philosophies that underpin each of the original martial arts. Consequently our training can become top-heavy; we develop the physical technique without the inner training needed to deeply transform our lives and who we really are. To solve this we must simply take it upon ourselves to dig deeper, to use MMA as a vehicle for developing our whole selves – so that we don’t just do the moves but become them, just like Bruce Lee.
STYLE WE’RE NEVER SHORT ON STYLE
IN THE SUN s
ummer means vacation. And vacation means we can finally show off all the hard work we have been putting in at the gym. Take a leaf from Ryan Gosling’s style guide 91 and pick up a white singlet next time you’re at the mall. Not only does this complete any vacation outfit, it is absolutely the only way to emphasise your back, chest, arms, and of course, your suntan. Don’t ease up on leg day, because on page 92 we have the five best shorts styles that you need for your holiday. Travel also means downsizing your tech, so the phone accessories on page 95 guarantee you’ll have everything you need literally in the palm of your hand.
SMART & CASUAL
Bringing Gosling's Hollywood style here to Kuwait
Pack away the pants, hoist up the hems; summer is here!
15 travel-sized gadgets to covet for your cellphone
CAMPIONE Olympia Mall- 1st Floor
NEW BRANCH OPENING SOON Arraya Center - Sharq
Like Your Style
tracks to tux CELEBRITY STYLE SECRETS:
Ryan Gosling certainly said goodbye to the ruffled beard and untamed hair of The Notebook, and hello to the flawlessly groomed, American celebrity style. How does he do it?
t’s not just his facial maintenance that’s moved on in leaps and bounds. It’s his wardrobe too. Firstly, he’s a fan of the essential white T-shirt, and is often seen wearing one under a jumper or suit with the collar up (one of his signature looks), or with tracksuit bottoms or jeans. Gosling also strongly favours the singlet, teamed with a dog tag chain and biker jacket. But secondly, when it comes to going clean-cut and crisp, Gosling’s all over it and does ‘tracks to tux’ like no one else. Often selecting the skinny fit, Gosling is a fan of the sharp suit.
CALVIN KLEIN T-SHIRT
We only have to glance back to 2011, when he hit the red carpet for the premiere of Drive at the Cannes Film Festival in a slim fitting, dashing blue ensemble, with a black bowtie, red socks and a Tourneau watch. His appearance at the Globes in the same year, in a classic black velvet suit complete with black dickie bow, was the epitome of male sophistication and allure. It’s the way he flits between tracks and tux, and his acutely simple yet stylish selections, that constantly generate attention and admiration. Smart in casuals and yet so comfortable looking smart; Ryan Gosling, we salute you.
THOMAS PINK TUXEDO
TRUE RELIGION TRACKSUIT
SHORT stories Shorts were once deemed too casual or sporty, but now is the moment to fold your trousers and place them at the back of the closet. The wide range of shorts provides an opportunity to show off your toned calves and to make a style statement
GET ON BOARD With a Velcro and lace-up tie frontage and made from polyester and nylon material, the beach board shorts are an absolute essential for the budding water baby. Whether you’re surfing the waves or hanging out by the pool, swimwear needs to fit well, and the beauty of boards is that anyone can look good. Baggies are ideal for lazy days and generally chilling out, as they feature an elastic waistband and inner mesh and are incredibly comfortable. Stylish, lightweight and quick to dry, they are a surfer’s dream, but they are also popular with other sports lovers – boxers, skate boarders and roller skaters. Top brands that include funky designs and bold colours are Quiksilver and Tommy Hilfiger. Wear with a slogan tee in complimentary colours and Converse or Vans for a laidback, Californian look.
IF YOU LOV E YOUR JEA NS
The military look has always been a popular one, especially where cargo pants are concerned. For style and comfort, a pair of Superdry cargo shorts will serve as a valuable addition to any wardrobe. Traditionally, cargo shorts were designed for outdoor activities; however they have diversified somewhat from their original use and now fit any casual occasion. Choose from a variety of camouflage shades and team with a crisp white tee and sunnies (avoid camouflage on top though, you don’t want to look like you’re wearing fancy dress). Utilise the multitude of pockets that set them apart from the rest – ideal for your iPhone, keys or shades.
In short, denim shorts are a summer staple of any male wardrobe. They never let you down, as they suit just about every look conceivable. Choose your cut offs long, medium, short or über short, asymmetrical, with bling, distressed, light or dark denim. Personalise your denims by adding a belt, team them up with a T-shirt, polo jumper, flip flops, boating shoes or trainers (bright or plain). Roll the bottoms up to reveal detail or leave threads dangling. Think carefully about the three quarter length number if you’ve got short legs, as it’s not the most flattering style for you. The way to go for denim shorts every time is Superdry or G Star.
THE LONG AND SHORT OF IT The cropped skinny trouser is smarter than a short but a refreshing change from a pair of slacks. Firstly ensure the opening is as narrow as possible – remember, we’re going for slinky here. Choose a slender fit and a length that finishes roughly three inches above the ankle. Now by revealing the ankle, it’s essential to get the footwear spot on. Opt for loafers, flip flops or white lace up pumps for an ideal style; don’t go too clunky as the overall look will appear bottom heavy. Team it up with a polo sweater in primary or pastel colours and turn up the ends neatly for a refined, preppy look such as Dolce and Gabbana.
TAILOR MADE Unlike personalised denim shorts that you can make work with whatever you choose, tailored shorts must be slim fitting and stop at the knee in order to encapsulate the preppy look. Hugo Boss and DKNY are the latest trend in smart, knee length tailored shorts. For the slightly smarter yet casual look, pair these up with a V shaped T-shirt in pastel colours. Summer means light and free, so opt for subtle shades such as yellow, baby blue, mint green or strawberry pink. For the evening, a darker navy blue or burgundy red with a crisp white button down shirt would be more appropriate, but steer clear of going garish. It’s all about understated chic.
Gear & Gadgets
PHONE FANS Most of us would be totally lost without our mobile telephones. Here are the top 15 accessories to make your mobile even more indispensible, and turn your home into a handset-controlled hub
LifeProof Nüüd www.lifeproof.com Finding a rugged case that is Touch ID compatible has been almost impossible – until now. The heavy inner seal means your phone is safe even if you’re working the screen when it gets wet. LifeProof are so confident that they provide a dummy iPhone 5 to test it out before you put your own in.
Gear & Gadgets
Monocle by Native Union www.nativeunion.com Veho PEBBLE Verto Portable Battery Pack www. veho-world.com With up to 1000 extra standby hours, this powerful charger is compatible with almost any device and will automatically switch to shutoff mode to prevent short-circuiting and overcharging. A travel essential.
Switch by Native Union www.nativeunion.com This is the perfect blend of work and play. By day, use it as a Bluetooth conference call and charger, by night use it as a wireless speaker. Fashion and function; available in a range of colours, but the ‘Black Copper’ option is just beautiful.
Another from the treasure trove at Native Union – the monocle can clip onto your clothing or bag for a hands-free conversation or to listen to your favourite tunes. ‘Daisy chain’ up to ten together for a unique and funky speaker set.
NOD ring www.hellonod.com A ring that lets you type, control your smart phone and even your lights with a wave of your hand. Waterproof and made from high quality black stainless steel, it comes in a range of sizes.
Parrot MINIKIT Neo www.parrot.com A virtual PA in the form of a portable, voicecontrolled Bluetooth kit, this MINIKIT is the essential on-thego gadget for any professional. Making work a little more fun.
Wiki Bluetooth iMusic pillow www.amazon.com For those who like to listen to music as they fall asleep but don’t like wearing earphones – the iMusic pillow. Speakers in the cushion mean you can slip into slumber listening to your favourite songs or audio books without disturbing anyone else. Just make sure it’s not a horror story!
Joyo Soft Table Lamp www.amazon.com This modern and minimal-looking lamp would the perfect addition to your home office or nightstand – especially in a guest bedroom. With three USB ports it acts as a light, storage space and a charger, and comes in a variety of colours to match your décor.
Gear & Gadgets
Kwikset Kevo Smart Lock www.kwikset.com/kevo
Wifi kettle www.wifikettle.com
No more fumbling for your door keys; you can now unlock your house via Bluetooth. Promising ‘military grade encryption,’ once set up, you can send ‘ekeys’ to friends, family or house staff to be used either any time or for scheduled visits. Winner of the CES 2014 Innovation Award.
Here’s a phone accessory you would never imagine – a kettle. It comes with an app that can be controlled from anywhere in the house so you can switch it on without even getting out of bed.
Sony QX100 attachable lens www.store.sony.com
OBDLink MX Bluetooth www.obdlink.com Turn your smartphone into a scanning tool, real-time performance monitor and more with the world’s fastest Bluetooth OBD adapter. Best part about this little multi-tasker? It’s totally hacker-proof.
Turn your smartphone into a DLSR with this lightweight attachable lens that lets you shoot and view images from your smartphone screen. It also has a built-in stereo microphone.
Aiptek Pocket Cinema V150W www.aiptek.com This pocket-sized projector has built in Microsoft Office and pdf reader so it’s ideal for work presentations. But with a picture size of 300cm, leave work and the office and pack it in your carry-on to watch movies on vacation. Action!
Moga Pro Power Controller www.mogaanywhere.com Turn your phone into a games console with this full-sized controller. The flip up S.M.R.T. lock secures your phone in place and you can even recharge as you play. With options for both Apple and Android plus downloadable Moga-enhanced games, the website is a one-stop shop for gamerson-the-go.
Sidekick 360 www.mefoto.com Before the ‘selfiestick’ came the monopod. Providing a safe and solid mount for phone photographers, the 360-degree rotating ball allows you to capture images and videos from long distance to macro photography.
Meet the real stars of Perfect Fit... YOU!
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THE MADDEST OF MENUS We are told to try to eat as many ‘clean’ and natural foods as possible – but slime and clay? Take a deep breath before asking for the specials this month…
SNAIL SLIME MOISTURISER
After the 02 Spa Bar opened in 1996 in Toronto, Canada, oxygen bars soon spread across America to LA, New York and Florida. For up to 20 minutes at a time, you can inhale oxygen via the nostrils through a plastic tube (cannula). Go wild with a flavoured variety and leave feeling refreshed and with a huge dose of natural energy.
Whether you wish to lather them on your skin or snack on them, the snail is packed full of goodness – so it’s no surprise to see snail slime moisturiser on the market. In addition to containing vitamin C and lysine, snail gel extract provides support in the growing of collagen, making it perfect for cell regeneration and restoring balance and moisture to the skin.
CLAY CONSUMPTION In one of the latest fads to hit the circuit, the ancient practice of ‘geophagy’ or ‘geophagia’ claims to absorb impurities and chemicals from the body, particularly the liver, due to its magnesium content. Originating from Zambia and Tanzania, it’s now popular with celebrities such as Elle Macpherson.
REAL-LIFE WEIGHT LOSS
Endurance training, desert racing, ultra-marathon men plus 'urban jungle' gadgets
The incredible body transformation of one Perfect Fit reader
TRAIN WITH TY: PART TWO
An amazing ab routine with Musclemania's Ty OG plus full 'how to' guide
Five of the world's most expensive and exclusive fine fragrances
MIX IT UP WITH MMA Fancy a change to your training? Try the ultimate guide to Mixed Martial Arts right here in Kuwait 08/2015