SEPTEMBER 2009 1
Balancing training with work
Journey of Health and FItness
28 - 33
Ephedrine A Pharmacists Perspective
Abdominal and Core Series
of Sport Nutrition
SEPTEMBER 2009 3
6 38 39 42 46 51
Meet Clayton Herald
Heinse from Cape Town Antonio Ballan
Chest with Marco and Ryan
Delta Series on Deltoids
Person Trainer Focus
52 -63 4
Body Beautiful SAGUYS FITNESS
EDITOR'S LETTER A CHANGE IS AS GOOD AS A HOLIDAY
Editor: Michael Busch email@example.com
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Cover Model Ryan Manthe is a personal trainer at the Planet Fitness in Boksburg. Ryan won the Mr Body Classic 2009 title during July 2009 at the Big Top Arena Carnival City. Visit his website: www.ryanmanthe.co.za
A change is as good as a holiday they say, and through experience I can confirm this statement. Whether the change is a new hair cut, a change in your gym routine, a new diet, or just a new goal you want to achieve. Any change for the better is like a holiday. But to be able for this change to be a positive one, we need to make sure that everything surrounding this change is also positive. A simple thing like a positive mindset can do wonders in the gym. I have learned the hard way that a person’s mindset is a huge influential factor in the gym and in life. So find a statement that is positive, and say it out load every day to yourself on a regular basis. “I AM going to …” So go on and make a change, find that x factor that will help you make the positive change you want to achieve. Make that change and reach for the stars. SAGUYS Fitness Magazine is in it baby step phases, and I want to thank everybody so far for their positive attitude and contributions to the magazine. Please do not hesitate to contact us with ideas and comments as it will enable us to make sure that we place content that will help someone out there to find the new person within themselves. Have a great month of Fitness, Health and Exploring. Page through the magazine and find that one element that will help define the new you. Yours in Fitness and Health Mike Busch Editor
SEPTEMBER 2009 5
Local actor and Mr. South Africa 2010 Semi – Finalist Clayton Heroldt (27) shares his body-sculpting secrets with us.
ack in the ‘80’s both my parents were ardent bodybuilders. When I turned sixteen my Dad pulled some of his old training equipment out of the garage, and started showing me the strings. I stood there curling a 15 kg – barbell, my arms burning and shaking from this intense resistance still unfamiliar to them, and was hooked for good. At that time my muscles would ache for days on end, but I began to associate this pain with growth, which merely drove me harder, and made me more determined to reap rapid results from my consistent, hard work. I trained religiously in our back yard four times a week. Then one day I discovered a box filled with my Dad’s old bodybuilding magazines. I paged through a couple of the old issues of Flex, admiring Arnold Schwarzenegger’s 22 – Inch arms and bulging pecs, Tom Platz’s gargantuan thighs and Serge Nubré’s statuesquely perfect physical proportion. Before long my bedroom wall had become a shrine to Arnold, and I saved up every cent I could lay my hands on to buy a copy of his Encyclopedia of Modern Bodybuilding, an excellent training reference, even today. I was determined to do whatever it took to look like my hero. Before long I became despondent. For about half a year I’d had to hoist a heavy barbell onto my thighs, then onto my chest, over my head and onto my shoulders to do squats. But the barbell was becoming way too heavy, and I was beginning to injure my neck and back. I signed up at the local gym, which was about 3 ½ km from where I lived. I would walk to the gym by crossing a golf course, scaling a 3m – high fence, and descending the steep, rocky path of a man – made dam which had once been a mining quarry; from there I would cross a road and make my way up another rocky hill to where the Health Club was. I was often exhausted, by the time I got inside, but the pulse of the gym was so rewarding, it seemed to recharge me within minutes. That year I discovered a new mentor at the gym – personal trainer Jan Neethling. He was a seven – time S.A. Bodybuilding champ at the time, and training with him made you wish there were a toilet bowl nearby, in case you lost your Lunch. His philosophy about training Legs was that if you could walk in a straight line, you hadn’t done enough. I don’t know whether it has anything to do with Jan, but to this day, I still dread Leg – training days. After about a year of training with Jan, I entered the Club Mykonos Bodybuilding Champs, which formed part of the opening ceremony of the resort’s casino in 2000. I won first prize in the under 18’s Heavyweight division. In that same year I also placed third in the Western Province Bodybuilding Champs, and took another first prize in the under – 22 Heavyweight division of the All-Africa Muscle-Mania contest a year later. So what does it take to have the body of your dreams? It goes without saying that a strict training regimen is important, but there’s more! Truth be told, the training you put in only constitutes about 30% of your desired result; the rest is about correct nutrition, i.e. combining the right healthy food types in the right quantities. Gains in muscle size and strength will be proportionate to the athlete’s intake of proteins and carbohydrates respectively. Here it is important to note that our average daily intake of protein is insufficient to feed the muscles SAGUYS FITNESS
for building – purposes, hence the popularity of various protein – packed, mass – building supplements available in supermarkets, pharmacies and health stores. Equally important is the understanding that your protein: carbohydrate – ratio will determine the quality and substance of your gains. There are so many weird and wonderful theories out there regarding the secrets to losing body fat effectively. The first of these is to drink liters and liters of water. This is wrong! Your body’s catabolic processes work like this: you lose water through perspiration (cardio); then fat; next in line is red muscle (i.e. you’re really getting skinny!) and then white muscle (i.e. you’re having a near – death experience). When you tear muscles through training, blisters form between the muscle fibres and act in much the same protective way as a blister would on the outside of your body. These blisters fill up with lactic acid, which is what causes the dull ache, usually felt two days after a strenuous workout. However, the build – up of lactic acid can be prevented by supplementing with the amino acid L – Glutamine, Zinc capsules and also by eating legumes, which are also a rich source of protein. So when it comes to controlling your diet, the magic formula is this: higher carbohydrates: fewer proteins = more energy=higher fat percentage; lower carbohydrates: more proteins=lean mass. In terms of training, the kinds of exercises you do will also determine the kind of shape you’re going for, along with the amount of weight you push, and the number of repetitions you put in. Cable machines are good for definition and separation, along with using higher repetitions with lighter weights, and heavy weights with lower reps for mass gains. It is generally accepted that the best overall mass – builders are the bench press (either with a barbell or a pair of dumbbells), barbell squats, biceps curls with dumbbells/barbell, and chin-ups. It is also very important to remember that your muscles have what is called “white muscle memory”. By this we mean that in order for the body to protect itself against what it perceives as potential injury, the muscles start adapting to repeated motions, thereby making these less effective for overall gains. Continuous variations in the exercises you do are therefore essential in maintaining the “shock factor” needed to stimulate the muscles, and a different training routine should be applied every week. If you train correctly and without distractions, four intense one-hour sessions per week are all the training you’ll need to look and feel great. For those who struggle with “puppy fat”, it would be a good idea to engage in cardiovascular activities every other day, like swimming, walking, jogging and/ or cycling. The four training sessions should be split into muscle groups, i.e. Day 1: anterior muscles (Chest and Biceps); Day 2: Thighs, Gluteals and Calves; Day 3: posterior muscles (Deltoids, Lats and Triceps); Day 4: Abdominals and Calves again. The reason for training calves twice a week is that, because these muscles are so used to the motions of walking, and their tendons are long, making it harder to stimulate them to size. Like the abdominals, these muscles also require higher repetitions. Enjoy being healthy and body-beautiful!
(Clayton provides us with examples of his training programme and diets on the next pages)
SEPTEMBER 2009 7
Clayton’s Sample – Diet for Lean Mass
Clayton’s Workout-Routine for Mass Gains DAY 1: CHEST AND BICEPS
BREAKFAST: Oatmeal with honey, 1 sliced banana, crushed almonds and fat – free milk
Pec-flys on upright machine
Flat bench-press with barbell
Dumbbell presses on incline bench
Dumbbell fly-overs across flat bench
1 Tbsp flaxseed oil (can be replaced by capsules)
Cable double - bicep curls (on high – pulleys)
MEAL 2: 2 Scoops whey protein mixed with 400 ml fat – free milk LUNCH: Tuna sandwich on whole-wheat bread, with thinly – spread light margarine and light mayonnaise POST – WORKOUT: 2 Scoops whey protein mixed with 400 ml fat – free milk DINNER: 2 grilled skinless chicken breasts
Standing bicep curls with barbell Standing bicep curls with E-Z bar attached to low – pulley DAY 2: BACK AND TRICEPS (All exercises done with 4 sets of 10 repetitions, and progressive weight, except Chin-ups) Chin – ups (these are pretty hard to do at first, as they require pulling your entire body weight – try to do a few more every time. They’re a fantastic mass – builder for the back and shoulders) Bent – over rows with barbell
1 cup brown rice
Seated narrow high-pulley rows on rowing machine
1 cup steamed mixed vegetables
Prone hyperextensions (start off with hands by your ears, and once the lower-back has strengthened sufficiently, do this exercise holding a 10 kg weight close to your chest, or extend it in front of you with each ascent)
PRE – BED: 2 Scoops whey protein mixed with 400ml fat-free milk
Clayton’s Sample – Diet for Bulking BREAKFAST: 1 Cup oatmeal – whilst cooking, stir in 1 egg white. Serve with 1 sliced banana and 3 Tbsp. Protein powder Glass of milk 1 Tbsp flaxseed oil (can be replaced by capsules) MEAL 2: Tuna-mayonnaise sandwich on whole-wheat bread LUNCH: 1 baked potato topped with tuna-/ chicken-mayonnaise POST – WORKOUT: Protein shake made with 3 scoops whey powder and 500ml milk DINNER: 300g. Lean meat of choice, grilled where possible 1 baked-/mashed potato/ 1 cup brown rice Steamed vegetables PRE-BED: Protein shake made with 3 scoops whey powder and 500ml milk 8
(All exercises done with 4 sets of 10 repetitions, and progressive weight)
DAY 3: THIGHS (All exercises done with 4 sets of 10 repetitions, and progressive weight) Seated thigh extensions, one leg at a time Barbell squats Leg presses Lunges with dumbbells Lying – down hamstring curls Standing hamstring curls DAY 4: SHOULDERS, ABDOMINALS AND CALVES SHOULDERS Cable side – laterals (4 sets of 10 reps each side, with progressive weight) Seated barbell shoulder – presses (4 sets of 10 reps with progressive weight) Bent-over side-laterals with dumbbells (4 sets of 10 reps with progressive weight) Upright – rows with barbell (4 sets of 10 reps with progressive weight)
ABDOMINALS (no rest between exercises) Broomstick twists with barbell across shoulders (4 sets of 10 twists to each side) Incline Bent-Knee Sit-Ups with twists (4 sets of 10 twists to each side) Leg raises with forearms on pads (4 sets of 10) *There are various different exercises for the abdominals, and the more reps you can get in, the better, as they require cutting. A great six-pack is also dependent on a low body – fat count. CALVES Seated calf – raises (4 sets of 10 reps with progressive weight) Standing calf – raises (4 sets of 10 reps with progressive weight) Donkey calf – raises (4 sets of 10 reps with progressive weight) *Another really good exercise for building calves, perhaps on alternate days (some people need to throw in an extra day of calf – training, as these muscles are often difficult to build):
Clayton on stage during the Rocky Horry Show
Decline calf-raises on leg press machine – 10 reps with toes pointed inward; 10 with toes to the centre; and 10 with toes pointed outward (4 sets of 3 x 10 reps with progressive weight)
SEPTEMBER 2009 9
FUNCTIONAL TRAINING AN INTRODUCTION
Many of us have heard of the term functional training. While most of us understand what the term is referring too, not many of us know how to implement this into our own training regimes. Functional or specific training as it is often referred to, is most commonly implemented into training for various sports. In this field it is referred to as sports specific training. The theory of functional training can however be implemented into training for people of all walks of life. The theory basically suggests that your training regime should be designed around the specific activities that you are training for, hence the term specificity. For years I watched local rugby, cricket even some football players going to gym and doing bodybuilding type training. When asked why they were implementing that type of training, nine times out of ten the answer was to get bigger and stronger for their sport. Now it is true that in a sport such as rugby, strength and size are crucial to your performance, but so is speed, agility, stability and visual awareness to name a few. Surely all of these aspects need as much attention to detail as do size and strength. The absence of these areas from most training programs is just one area of concern. The type of ‘strength’ training many athletes undergo is also far from functional. Many of these people will be doing repetitions of 8 to 15 repetitions of bench press, bicep curls or pullovers. For a sport that requires many short powerful bouts repeated one after the other, is this truly functional training. Would it not be more functional to do 5 quick reps of dead lift followed immediately by a plyometric or agility drill? Would it not be better still to combine these plyometric or agility drills with the strength exercises? Should more cardiovascular exercises not be included to help maintain a steady higher heart rate to increase the specificity of training? All of these areas should be addressed when it comes to your own training regime.
Our Functional Training column will be the responsibility of Stuart Anthony McGregor, BhSpSc (Biokinetics). Stuart is now in his 3rd season as Team Biokineticist for Mamelodi Sundowns FC. National Indoor Netball World Cup Squad Strength and Conditioning Coach, Member of National Indoor Netball World Cup Mens Squad for 2010. Stuart’s interests include Rugby, Football, Indoor Netball, Strength Training, Functional Training and Nutrition.
Each month I will be looking at areas that can help your training to become more functional. I will be focusing on different sports as well as other areas like injury prevention, specific strength, stability plus many more. Whether you’re a rugby player or a bodybuilder, a sprinter or just a regular guy trying to stay fit and healthy, you will slowly learn to adapt your own training to make it more functional and ultimately more effective.
SEPTEMBER 2009 11
Stress and Your Immune System By: Chuck Arnone
We talk about the three most significant stressors, namely, unwanted aloneness, loss of control, and loss of hope. If you can address those three stressors, you can enhance the power of the immune system, which may have an effect on how it’s able to fight those cancer cells and lessen the effects of cold and flu symptoms. Many studies have shown a link between stress and illness. Stress seems to have become a constant factor in today’s fast-paced society which can weaken the immune system and accelerate the aging process. An increase in heart rate, blood pressure, glucose levels, adrenaline, cortisol, free radicals and oxidative damage are also side effects of stress. As much as 80 percent of all major illnesses are attributed to stress. Another upset is the delicate balance of the gut flora, the microorganisms that help break down food. What we are looking at is if you can enhance the power of the immune system by doing things that make you happy, you will be healthier. Immune cells spend much of their lives circulating in those blood vessels. Immune systems of optimistic people have been found to fare much better under stressful conditions than those with a negative attitude. Chemotherapy has an effect on many cells in your body. There is no question that good nutrition is necessary for a healthy immune system and that means a healthy variety of proteins, carbohydrates, fat, minerals, vitamins, fluids, etc. Your nutrition choices as well as your emotions can have a big impact on your body’s ability to keep up your energy levels and immune system. In one small study, researchers found that moderate exercise (three or more times a week) increased the immune cell counts of women undergoing breast cancer treatment back to normal levels, and also improved the women’s mood and ability to handle their feelings comfortably. A healthy immune system regulates our body’s healing process and protects it against infections and diseases. Premature aging and fatigue are just part of the problem with stress and your immune system. Sleep time is when your body and immune system do most of its repairs and rejuvenation. Tea is a wonder drink as it has the ability to strenghten your immune system and fight off germs. The field of study that examines the link between stress and the immune system is known as psychoneuroimmunology. Several studies in this area indicate that physical and emotional stress can have either good or bad effects on the immune system’s response. Autoimmune diseases are a result from this attack; the more commonly occurring examples include systemic lupus erythematosus (lupus), Grave’s disease of the thyroid, and rheumatoid arthritis. There is also considerable evidence that, in individuals with autoimmune diseases, symptoms are worse during times of stress. It is also interesting to note that many autoimmune disorders, such as lupus and Grave’s disease, occur more commonly in women than in men. A positive attitude, connecting to other human beings, and minimizing stress all have a lot to do with immune system health, as well. Part of the solution to living longer and being healthy is to protect your immune system. A person’s healing process is dependent on a healthy system, which also protects it against infections & diseases. Stress influences our health so profoundly because of the way it affects our nervous and immune systems. Stress management should be a major concern for a healthy lifestyle. Think about your state of health for a moment. And also the health of those you know. How we learn to deal with stress makes a huge difference in how healthy we are. Research shows that the way you cope with stress can affect your health.
Balancing Training with Work by Brett Richard
In this day and age, with the world in a financial slump, and South Africa only just starting to feel the pinch, it’s become a lot more common for a person to hold more than one job. And with the increasing stress, people are finding it harder and harder to balance the bills with a healthy lifestyle. I too have come across many an occasion when I find it virtually impossible to balance my work life with training, never mind competing and pre-contest dieting and preparation. Being an Entrepreneur as well as running 3 of my own company’s and holding up a 9 to 5 job on top of it all. All adding up to an eighteen to twenty hour workday. Finding time to compete in both fitness and bodybuilding competitions, to most that seems impossible. I find myself being one of those people, that if you tell me it can’t be done, I will find a way. But for those less enthusiastic people, there is a secret to balancing your work within your training. The secret, isn’t really a secret at all, rather a clever technique that I found really works for me, and hopefully for you. Thus, the ‘secret’ is to schedule training, meals, etc into your daily schedule and to treat them as you would an important client meeting that if accomplished, it will increase your company revenue, tenfold. And, depending on you being a morning or evening person to work your schedule accordingly. Because one thing I have found, is that once I have finished working out, I feel re-fueled and energized. And being an evening person and a bit of a night owl, I prefer training after work and then once I have had my SAGUYS FITNESS
post workout meal, I’m ready to take on the next task. This too works for morning people. But what about those days, when you would rather chew off your arm, than drag yourself to the gym? Don’t get me wrong, I have these days often, but I find it vital, to have a routine, that stands out from the mundane events of the day. To get you excited and ‘amped’ about heading off and pumping iron. Music, plays a huge role in this event, create a playlist with the type of songs that no matter when you listen to them, they get you pumped and excited. Also, find yourself a pre-workout boost, one I have found vital to my routine, is a cocktail of Muscle Science Xplode and Muscle Science Staminade. So, its time to start scheduling your morning run or training session into your diaries. And, I hope I have helped you find the right balance, or at least handed you a few tips to start getting that balance back into your life. Remember, you’re doing this for no one else but yourself. So, if you cheat, you’re only cheating yourself.
“Train as if no one was watching, but train as if the whole world has its eyes’ on you!” SEPTEMBER 2009 13
How to embark on your journey to health and fitness? By Adrian Alberts
ince this is the first edition of a brand new fitness magazine, I thought it would be appropriate and necessary to share a bit of useful information in order to help the readers to get started. First of all, it is important to recognise that if you are reading this, you have made a conscious or subconscious decision to embark on this exciting journey. Be aware that it is not easy, and that the results you want will not materialise overnight. However, with a lot of dedication, discipline, determination and devotion, you will be able to exceed even your wildest expectations. The most important thing is to get started and to stick to your plan. I have laid out a couple of “guidelines” in order to offer assistance relating to this matter. Decide upon what it is you REALLY want There is an old Chinese proverb which says “Every 1000 mile journey begins with a single step”. To me, this is probably the first, and most important, step to take on this journey. If you don’t know what you want, you will not know what you wish to achieve. If you don’t know what you want to achieve, you will not be able to set goals along the way in order to get to where you want to be. Therefore, take the time decide upon what it is you really want, not merely what you “think” you may want to achieve. Set Goals Goal setting is an important phase, and one cannot achieve any worthwhile results without having goals in mind. One thing to keep in mind about goal setting is not to stay fixated on the “end-result”. There is no “end-result” for we are all “works in progress”.
Marketing executive have coined a term called “SMART goals”. The acronym can be broken down in the following way:
It is important to look at your goals and formulate them in accordance with the above mentioned criteria. Once you have set your goals, you can begin to plan the necessary steps in order to achieve them. Formulate a Plan of Action (POA) The investment guru, Warren Buffet, once said that risk comes from not knowing what you’re doing. Thus it is unadvisable to start training if you don’t know what you’re doing, especially if you want to avoid the risk of sustaining injuries and huge medical bills. There are many people knowledgeable out there who would be more than happy to help if you take the trouble to ask. Therefore, don’t be afraid or too proud to ask the necessary questions if you don’t know how to plan your training schedule. Stick to the plan This is the stage that requires a lot of dedication and self-discipline. Whatever you do, do NOT and I repeat, do NOT give up. Your mind will always play tricks on you in order to avoid going through the effort, yet you are capable of far more than you can possibly imagine. Whenever you feel like giving up, or find yourself in a situation where you don’t feel like exercising....think of the Nike slogan and JUST DO IT!!! Measure your results Measuring your results will help to keep you motivated and dedicated on your chosen course of action. Perform regular tests in order to determine which areas have improved, and identify where you may still need to do some additional work.
Remember, it doesn’t matter where you start off, what your current weight, state of health, or level of fitness is. Anyone can complain about what they don’t have or can’t do. However, it takes a person of character to get up and do something about his current situation, in order to get to where he wants to be. I’ll end off with a quote from one of my favourite books called “The Alchemist” by Paulo Coelho: “When we strive to become better than we are, everything around us becomes better too.”
SEPTEMBER 2009 15
Eating a performance-enhancing diet isn’t easy, and for many athletes and active people, nutrition is their missing link. If that’s your case, here are a few ABC’s to get you started on the path to winning with good nutrition.
lways eat breakfast; it’s the meal of champions! Within three hours of waking, fuel-up for a high-energy day. Not hungry in the morning? Trade evening snacks for a nice breakfast the next day.
reakfast of champions? I vote for whole grain cereal + milk + fruit—an easy, wholesome, carb-protein combination.
arbohydrates are essential to fuel-up and refuel your muscles. Do not “stay away from” pasta, potato, bread, bagels and other carbs that have wrongly been deemed “fattening.” Excess fat gets easily converted into body fat, but not carbs.
ehydration needlessly slows you down, so plan to drink extra fluids before you exercise. The kidneys require about 45 to 90 minutes to process fluids. Allow time to tank up, eliminate the excess, and then drink again pre-workout.
nergy bars are more about convenience than necessity. Bananas, yogurt, fig cookies and granola bars offer convenient fuel at a fraction of the price.
ood is fuel--not the “fattening enemy” as some weight-conscious athletes believe. If you obsess about food and weight, find a local sports dietitian.
reat: Energade and other sports drinks are designed to be used by athletes during extended exercise, not as a lunch or snack beverage.
ypoglycemia (low blood sugar, as characterized by light-headedness, fatigue, and inability to concentrate) is preventable. To eliminate an afternoon energy lag/ drop in blood sugar, enjoy a hearty snack between lunch and dinner.
ron-rich foods, needed to prevent anemia, include beef and dark meat chicken (thigh, leg). If you eat neither of those, choose iron-fortified breakfast cereals (Raisin Bran etc). Read the cereal label, and note all natural brands offer little iron.
unk food can fit into your sports diet in small amounts. That is, you don’t have to have a “perfect diet” to have a good diet. Target a diet that is 90 percent quality foods and, if desired, 10 percent foods with marginal nutritional value—sports drinks (refined sugar), birthday cake, chips, etc.
eep track of calories if you want to lose weight. You’ll reduce body fat only if you create a calorie deficit. A popular web site for tracking food intake is www.fitday.com. Adding on exercise can help with fat loss IF the exercise contributes to a calorie deficit. (But the more you exercise, the more you might eat…)
ifting weights is the key to building muscles. For energy to lift weights, you need extra carbohydrates. To support muscular growth, eat adequate (but not excessive) protein. Each musclebuilding meal should be mostly carbs, with a side of protein, as opposed to mostly protein with minimal carbs.
uality nutrition is found in natural foods. Be sure there are some apple cores and banana peels mixed in with the litter from your engineered foods and energy bar wrappers... est is an important part of a training program; your muscles need time to heal. Plan one or two days with little or no exercise per week. Expect to feel just as hungry on days with no exercise; depleted muscles require extra food to refuel.
weet cravings are a sign you’ve gotten too hungry. Experiment with doubling your breakfast and lunch (and halving your dinner). You’ll have more energy, better workouts—and far less desire for sweets.
hinner does not equate to being a better athlete—if the cost of being thin is skimpy meals and poorly fuelled muscles. Focus on being fit and healthy--not just sleek and slim (but starving).
uscles store carbs as glycogen; glycogen depletion is associated with fatigue. Along with each one ounce of glycogen, muscles store about three ounces of water. Expect to gain 2 to four pounds of (water) weight when you carb-load. ever eat an untried engineered sports food before an important competition. You may discover it settles poorly and hurts your performance. The website of competitive events indicate what foods and fluids will be available on the course. Find out in advance, so you can experiment during training! live oil is heart-healthy, reduces inflammation, and helps absorb vitamins A, D, E, and K. Although excess calories from oil (and other fats) are fattening, a little bit of olive oil on salads and with cooking adds taste and health benefits. rotein is an important part of a sports diet, needed for recovery from hard workouts. But protein should be the accompaniment and carbs the foundation of the recovery meal. Make that a carb shake with a little protein (not a protein shake with a little carb).
How much carbohydrates are needed in endurance exercise?
rine that is dark coloured and smelly indicates you need to drink more fluid. If you are well hydrated, you will eliminate pale coloured urine every two to four hours. egetarian athletes who do not eat meat need to include a substantial portion of plant protein at each meal. Peanut butter on a bagel, hummus with pita, and beans in chili are just a few suggestions. eight is more than a matter of will power; genetics plays a role. Forcing your body to be too thin is abusive.
tra vitamins are best found the “all natural” way: in dark colourful vegetables such as broccoli, spinach, peppers, tomatoes and carrots, or in fresh fruits such as oranges, grapefruit, cantaloupe, strawberries and kiwi. Chow down! es, even you can optimally fuel your engines. The trick is: Don’t get too hungry. When too hungry, you’ll likely grab the handiest (but not the healthiest) food around.
ippy and zingy--that’s how you’ll feel when you fuel with premium nutrition. Eat well and enjoy your energy!
What is the importance of eating starchy foods or carbohydrates in sports training? Carbohydrates are a source of energy for the body’s natural processes and also any form of exertion that the body is put under, such as physical activity. The more strenuous the activity, the more energy is required. Individual energy requirements vary with height, weight, gender, metabolic rate, level of intensity of exercise, the frequency of exercise, the duration of exercise and, most importantly, general dietary intake. The body is able to store some carbohydrates in the liver and the muscles. However, these stores becomes depleted after about 90 minutes of low intensity exercise and about 20 minutes after hard exercise. This is usually when fatigue can set in. Therefore, it is important to replace carbohydrate stores during and after training and on a daily basis during regular training. During training and or races/ events it might be necessary to have the kind of carbohydrates that generate energy quickly.
SEPTEMBER 2009 17
Fat Free Foods Do Not Necessarily Mean
Fat Free Body T
he amounts of foods labelled fat free have infiltrated the market at every turn. Fat-free cheese, fat-free chocolate, fat-free ice cream, fat-free dinner entrees and other foods labelled fat-free have become regularly stocked merchandise in stores. These foods are indeed better for you. However, consuming these foods does not always result in a fat-free body. The reason why is people believe that these foods are fat free is because it says on these food labels fat free and it even says; 0 grams of fat on the nutrition label on the back of the package. However, this does not always mean that the item is fat free. This is because the fat free label may not necessarily represent all the kinds of fat that are in a food. This does not mean that all foods that say they are fat free are not completely fat free. It just means that you have to watch very closely on each food label to see exactly what fat has been removed from the food so you know exactly what to expect when you eat it. You also need to be aware of the types of fat that are contained in food as well. The different types of fat that people take into their bodies include trans fat, poly and monounsaturated fats and saturated fats. Saturated fats and trans fats and are the ones that are most used to fry foods and/or to increase the shelf lives of foods. These are the ones that are most likely to cause high cholesterol and to clog a persons arteries. These types of fats are found in a variety of foods. Saturated fats are found in most meats, dairy foods, and eggs. They can also be found in certain oils such as coconut, palm, and kernel oil. These are the types of fats that are solid at room temperatures. Trans fats are fats that have been made into a solid or a partial solid. Therefore, even though trans fats are considered unsaturated they have become a concern because they have a similar function as the saturated fats in many cases. As stated earlier they have the potential to raise a persons cholesterol level and to clog the arteries. Any foods that have the ingredient; partially hydrogenated cooking oil or hydrogenated cooking oil are considered to contain trans fat. These should be eaten in very small doses. If not, these food substances can become harmful to ones health. Some types of foods that trans fat include crackers, cookies, snack chips, and fried SAGUYS FITNESS
by Jason Cox
chicken. It is also included in ingredients such as shortening, lard, butter, or hard margarine. Trans fat is one source of fat, which until recent years, had not been included on food labels that say fat-free. This is one reason why food labels that say fat free might not necessarily be fat free. Therefore, be careful when reading fat free food labels. You want to make sure that it says; 0 grams of trans fat and 0 grams of saturated fat, before you purchase the fat free item. One other aspect of fat-free that you will need to consider is that carbohydrates that are not used up by the body turn into fat as well. Therefore, even though a food item says fat free on the package you still need to eat it in moderation. One example of a fat free food that many people eat is pretzels. You cannot eat a whole bag of pretzels and expect to lose weight. The reason why is that pretzels may contain a high carbohydrate count. The more carbs you take in the more chance you have of having these carbohydrates turn into fat. This is perhaps one of the most important points to remember when choosing fat free foods and incorporating them into your diet. Choosing to eat fat free versions of most foods can be very beneficial to you. The point is, however, to make sure that you remember also to eat a balanced diet. Not only that, but you need to have an exercise plan. Even if you eat less food you may not lose as much weight as you want to lose if you do not exercise. For the best results, you will want to incorporate a balanced diet that gives you the nutrients you need from day to day. That means that you should have a specific amount of grains, meats, dairy, fruits, vegetables, and fats in your diet (the amounts of each vary depending upon which diet you follow). This along with a regular exercise regiment that helps you burn fat will benefit you the most. If you follow through daily on a regular diet and exercise plan you are likely to lose weight and keep it off. In this case, fat free foods will benefit you and help you stick to your healthy lifestyle. Article Source: http://physicalfitnessarticles.net For several years now, Jason has been reviewing hundreds of online products and services. Many consider his reviews to be very insightful and reliable. Visit his website dietandweightlossinfo.com
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Ephedrine a Pharmacistâ€™s Perspective
Due to the recent unwarranted changes in the laws governing the sale of ephedrine, I thought it would be a good drug to give my opinion on. Firstly what is Ephedrine? Chemically, Ephedrine HCL is an alkaloid derived from various plants in the genus Ephedra (family Ephedraceae). Ephedrine (EPH) is a sympathomimetic amine similar in structure to the synthetic derivatives methamphetamine and amphetamine. It is most usually marketed in the hydrochloride and sulphate forms. Ephedrine is commonly used as concentration aid, a stimulant, appetite suppressant, decongestant and to treat hypotension associated with regional anaesthesia. Ephedrine is widely used for weight loss, as an energy booster, and to enhance athletic performance. Not only does ephedrine increase the rate at which fat is lost, it preserves muscle at the same time, making it an ideal dieting aid for athletes! Ephedrine weight loss products often contain other stimulants, such as caffeine, which may have synergistic effects and increase the potential for adverse effects.
The clinical studies have shown that optimal Caffeine to Ephedrine ratio for fat loss is 10:1. The vast majority of studies have used 20mg of ephedrine and 200mg of caffeine 3 times a day for total daily dose of 60mg Ephedrine and 600mg of Caffeine Ephedrine Side Effects Ephedrine can be dangerous if used improperly. If taken in high amounts it can cause, among other things, heart attacks and even death. If you are taking a MAO (mono amine oxidase) inhibitor this product can be especially deadly. Consult a physician or pharmacist if you choose to use it. It is possible to become anxious or quite nervous and jittery due to the strong stimulant effect. It can often interrupt or disrupt proper sleeping patterns. Ephedrine can cause a rise in blood pressure in most individuals. It is therefore not very wise to use this drug if you suffer from high blood pressure or cardiac irregularities.
Ephedrine HCL and Weight Loss Ephedrine is also used as highly effective ingredient of fat burners. It is usually combined with Caffeine. Why Ephedrine is usually combined with caffeine in fat burners? Both ephedrine and caffeine alone have moderate weight loss effect, but the combination of ephedrine and caffeine in the correct ratios is far more powerful than either compound alone.
Antonio Ballan B pharm Degree NDip Exercise Science
Who should not use the Ephedrine? • Someone with heart problems or high blood pressure should stay away from the Ephedrine. • Stay away from this substance if you are taking thyroid medication or have any thyroid problems, anxiety problems, nervousness, depression, insomnia, diabetes or are taking any MAO inhibitors. So now you know a little about ephedrine and make up your own mind about whether or not to make the mission to get hold of the stuff or to just go for normal over the counter fat burners. In my opinion the over the counter fat burners are so good these days you really don’t need to make the mission trying to find someone who is willing to sell Ephedrine to you.
SEPTEMBER 2009 21
by Michelle Wanke
We have all seen them at gym: Business men urgently looking for a parking spot outside the gym, running up the stairs in a frantic, back down to the change rooms. Changing into those tight fitting cycling shorts that some of us just cannot imagine wearing outside the bedroom, rushing off to fill the water bottle and then they disappear into the spinning studio and 45 minutes to an hour later they come out soaking wet and smiling? How weird... but why would they do this, does it help and if so help for what? Let’s investigate the benefits of spinning.
The Many Benefits of Spinning If you are not convinced that spinning is right for you, consider the following benefits:
Dozens of medical studies have been conducted to research the benefits of spinning. During the course of one study, experts found that the average spinner can increase his or her heart rate to 80 percent, which is considered “excellent” when it comes to burning fat. This is especially significant given that the majority of fat burning occurs when a person’s heart rate is at approximately 65 to 75 percent of maximum capacity. Many gyms equip their spinning bikes with heart rate monitors so riders can check their pace and adjust their cycling habits to optimise fat burning. In addition to reducing fat, spinning is also a great way to burn calories. By participating in a 60 minute spinning class, you have the potential to burn upwards of 1,200 calories.
Miscellaneous Benefits Other benefits of spinning include: * Not having to worry about poor weather conditions * Not having to purchase expensive work out equipment * Having an instructor on hand to provide extra motivation * Learning in a group environment * Controlling your own aerobic output * Ways to Maximize Spinning Benefits
ncreases Leg Strength
Cycling utilizes the body’s largest muscle groups: glutes, quadriceps and hamstrings. By participating in a spinning class, you are able to target the aforementioned muscle groups and improve blood flow to each. In addition, spinning helps tone your calf muscles and strengthens your tendons, which improves overall leg strength.
Check out page # to find out get some tips on maximizing the benefits achieved by spinning.
ids Cardiovascular System
Spinning is an ideal exercise to improve your cardiovascular system. Your heart and lungs make up your cardiovascular system, and the fitter you become, the more efficiently they work. Consistent cycling improves blood flow throughout your body and increases the speed by which oxygen is distributed. Over time, spinning will help improve heart and lung performance and increase your overall fitness level.
In addition to improving your cardiovascular system, spinning also encourages the use of stabilizer muscles found in your trunk, hips and shoulders. Improvement of these muscles helps to enhance body alignment and posture.
educes Risk of Injury
Spinning is considered a non-load bearing exercise, which means your body does not have to bear the burden of supporting all your weight throughout your workout. Since the majority of spinning exercises are done while sitting, the pressure is taken off your joints and you reduce your risk of injury. This is something that is not accomplished when participating in other cardio activities such as running.
All about the stability Ball powered by Performa Ball You may ask yourself why would you use a big round ball, which many people have the perception that its only for old ladies. Im going to tell you a secret Anyone who has a spine can actually use a stability ball. Not only can they use it but they should use it. Every person is involved in physical activity, weather its serious athletes or couch bums. Sitting on the couch is a physical activity believe it or not. You think you are relaxed, but in fact its actually straining your back muscles when sitting slouched. Many people have back problems and don’t realise why. Its in fact very simple. Your core muscles (Your deep stomach muscles which are mostly only used when coughing or laughing very hard) need to be strengthened which is your power house or foundation of your body. If your foundation is weak your back will cave in as your abs are too weak to support it and then will need go to physiotherapy.
Performa Ball has its own private studios where employees and their family could have sessions on the stability ball. Employees can get their kids get stability ball fit and improving their sports skills
I am qualified in stability ball training and sports management and im personally involved in training others in the use of the balls. Having suffered from back pains for many years, I have found an answer to my problem in the stability ball, and hope to reach as many South Africans as possible with this healthy training and seating solution. Advertorial supplied by Performa Ball. Yossi Montrose will contribute on a regular basis to SAGUYS Fitness. More information can be found on www.performaball.co.za
Merely sitting on a stability ball (which known as active-dynamic sitting) engages the core muscles because continual small movements are necessary in order to keep balance. This also helps to ensure that healthy blood flow is maintained. Using a stability ball regularly strengthens one’s core muscles, which helps to improve general fitness, sports performance and balance, as well as lowering one’s risk of injury. Using the ball can help to alleviate shoulder and neck stress, back pain and hip joint problems, and can improve posture. It also teaches concentration and has a feel-good effect as you progress through the exercises and increase your confidence.” Because the stability ball is such a fun, effective, affordable and easily transportable tool, Performa Ball is able to offer consulting services to businesses and personal training at peoples houses, to provide regular (usually weekly) group classes in the workplace or a private class at the comfort of the home. Performa Ball supplies the stability balls, which can then be used in place of desk chairs to combat back pain and improve posture.
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inners of the family division in the Body Beautiful Competitions in 2008 and 2009, goes to the HEINSE family from Brackenfell. With a firm hand from mom and dad in the early mornings for training session, the HEINSE family has succeeded in winning this title for two consecutive years in a row. Riaan aged 46, is the owner of Heinz Hair and Beauty Salon. He is a hair dresser and make-up artists by profession, as well as the Local ambassador for Schwarzkopf Professional. He has been taking part in the Mr and Miss Fitness Competitions since he was 42. Riaan have shown that with age comes experience and his achievements is proof this. From 2006 he has managed it to always be placed within the TOP 5 positions of the competitions. In December of 2007 he was raked 3rd in the Dangerously Beautiful Competition. In 2009 he achieved 3rd place in the 35+ division in the Body Beautiful Competition. But taking part in Fitness competitions isn’t the only thing that Riaan has his eyes set on. He also takes part in Gymnastics once a week, and he has his goal set on competing next year. For a man do be as successful as Riaan is, he certainly needs a strong woman by his side, and that is exactly what his wife, Hanlie is. Hanlie is the receptionist at Heinz Hair and Beauty Salon and at her youthful age of 44 years, she has decided to par take in the world of Fitness Competitions. With her first entry as a contestant in the Family Division of Body Beautiful in 2008, she won her first trophy. She also participated on an individual level in 2008 in the Mr & Miss Fitness. Riaan and Hanlie have two sons. Ruan is the eldest and Heinrich the younger brother. Ruan, aged 22 is SAGUYS FITNESS
in his 3rd year of Graphic Design and Photography at the Academy of Graphic Design and Photography in Stellenbosch. In 2006 he competed for the 1st time at the Mr & Miss Fitness. Tragedy struck in 2008 when Ruan torn cross ligaments in his knee. And in the beginning of this year he had to go under the knife to repair the damages. Although Ruan wasn’t able to exercise for 10 weeks, it didn’t stop him from coming back with a BANG and help his family win the title. Last but not least. Heirich is the youngest in this dynamic family. He is a matric student at Hoërskool Brackenfell and is an adamant rugby player for the school’s first rugby team. His first show case in the world of Fitness Competitions was in 2008. Heinrich is definitely someone to be on the lookout for. He was declared Mr Hunk at his school and he featured in Seventeen Magazine.
“There is no money in this world that could buy the time, experience and memories that we as a family gain when we train and compete as a family”. Riaan says that although things can get a bit heated and tense during the preparation phases, when the time comes to compete, they are ALL FOR ONE. USN was a sponsor for the HEINSE family for 2009, and their diet and lifestyle is closely watched by the dietician Bernadette Beyer. They say that blood is thicker than water, but I think in the Heinse family case, it is rather a matter of Blood is thicker than their Energy drinks. Complied by Mike Busch
The winning recipe for this Family to be able to win the family division for two consecutive years is a lot of hard work, and with family their ties anything is possible. They took on the training philosophy, that to be able to compete as a family, they have to train as a family. So that being said it’s off to the gym at 5am in the morning. Work hard, play even harder. Each family member have received a nickname for their times together. Dad Riaan is “Slawedrwyer”, he is the one pushing everyone to their max. Mom Hanlie is “Beauty”, because she believes that a woman should also look at her best even when training. Ruan is “Sleepy” seeing that he is the one that battles to get up in the mornings. And then let us not forget about Heinrich as he was named “Grumpy” … and he is precisely that in the early mornings of winter.
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“Once you get into it you will never allow yourself to get unhealthy again” Antonio Ballan is one of South Africa’s most promising Fitness models, and a definite Fitness Athlete on the rise. Living is Cape Town he is busy with his studies in Personal Training and Sports Nutrition. His goal is to be able to manage “people’s diet, medication and training.” Being involved with sport since the age of 5 when he started swimming, it was only in his final year at university that Antonio really started focusing on going to the gym and pursuing a career in bodybuilding. In his first year of competing competitively, Antonio managed to win his division in all the competitions which he entered into. From there on Antonio got involved into fitness modelling and now wants to promote the Fitness industry to the best of his abilities. “I have always wanted to be a role model and I feel that my way of life, based on Christian morals and values, makes me a good candidate to inspire young people to stay healthy” Antonio’s philosophy on training is that a person needs to “pull all the facts of health care together”. With his experience of working as a pharmacist in hospitals, Antonio has noticed that health care professionals don’t work together. And he is making it his goal to take Personal Health care future. He believes in a balanced lifestyle. Antonio makes sure that his clients eat and train correctly and he manages their medication in such a manner that “they use less, pay less and have less or no side effects”. Antonio says that “once you get into it you will never allow yourself to get unhealthy again” Antonio won the Exergise Awards at Johannesburg in 2007; thereafter he was placed 2nd in the Beautiful Danger Competition also in 2007. During 2008 he ended came 2nd at the Fame Nationals in the Pro Fitness Model Division, he won the Fitness Model Division at the Mr and Miss Fitness in Cape Town and also won the FAME North American Pro Fitness Model title and he was a finalist in the Cleo Bachelor Awards. Antonio was selected as finalist for the Mr South Africa 2009 competition and was announced Mr Body Perfect 2009 at the Mr South Africa competition. He also won the Pro Swimwear division, was placed 2nd in the Pro Muscle Model and 3rd at the Pro Muscle Model Division at the FAME World Champs in Canada. Antonio is a qualified pharmacist and also qualified as a Personal Trainer in 2009. He is working as personal trainer in the Sea Point area of Cape Town. Antonio will be contributing to SAGUYS Fitness on a regular basis.
Antonio Ballan SAGUYS FITNESS
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FAME NATIONAL 2008
CLEO BACHELOR FINALS 2008
Mr and Miss Fitness 2008 28
Antonio BALLAN @ Mr SOUTH AFRICA 2009
SEPTEMBER 2009 29
Building core muscle strength requires more than just ab exercises By E Quinn Core conditioning and abdominal conditioning have become synonymous in recent years but the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. In reality, the abdominal muscles have very limited and specific action. The “core” actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. Core conditioning exercise programs need to target all these muscle groups to be effective. The muscles of the core make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back.
What are the Core Muscles? The list of muscles that make up the “core” is somewhat arbitrary and different experts include different muscles. In general, the muscles of the core run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. We are then able to generate powerful movements of the extremities. The following list includes
the most commonly identified core muscles as well as the lesser known groups. The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs. Muscles that accomplish this goal include: • Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the “six-pack” due to it’s appearance in fit and thin individuals. • Erector Spinae- This group of three muscles runs along your neck to your lower back. • Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine. • External Obliques - located on the side and front of the abdomen. • Internal Obliques - located under the external obliques, running in the opposite direction. • Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
• Hip Flexors - located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include: • psoas major • illiacus
• Medicine Balls • Kettlebells • Stability Balls
• rectus femoris
• Balance Products such as the Bosu Ball, balance boards, wobble boards and others
No Equipment Core Strength Exercises
• G luteus medius and minimus - located at the side of the hip • Gluteus maximus, hamstring group, piriformis located in the back of the hip and upper thigh leg.
Body weight exercises are very effective for developing core strength. They are also the type of exercises many athletes and coaches rely on for regular core training. They include:
• Hip adductors - located at medial thigh.
• Abdominal Bracing
Strengthening the Core Reduces Back Pain
This is the main technique used during core exercise training. It refers to the contraction of the of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominus. Be careful not to hold your breath – you should be able to breathe evenly while bracing.
Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.
Core Strength Training and Athletic Performance Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of powerful movements of the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract. Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities. Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored.
Strengthening the Core Muscles There are many exercises that will strengthen the core, as well as exercise equipment that will aid this training. Some of the best products for developing core strength include:
• Plank Exercise • Side Plank Exercise • The Basic Push Up • V-sits • Push Ups • Squats • Back Bridge • Hip Lift • Russian Twists • Lunges • Side Lunges • Back Extensions Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate’s exercise programs. Yoga is also an excellent way for athletes to build core strength. For a simple core strength program you can begin with pushups and crunches, but work with a trainer to find the exercises that work best for you. Source Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Physical Therapy, February 1997 Hodges PW, Richardson CA. Relationship between limb movement speed and associated contraction of the trunk muscles. Ergonomics. November, 1997
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6 Pack Quest Secret: Lose Weight Or Burn Fat By: Bill Mann A lot of people don’t seem to grasp the difference between losing weight and burning fat. Not understanding the difference between the two can be the difference between getting the body you want and actually getting less fit. Keep reading any you’ll understand the difference. You’ll also know how to get what you want. Those who want to lose weight aim to see a certain number on the scale. If you are one of them, you need to learn the difference, or your 6 pack quest is doomed to failure. You need a different goal. It’s easy to see why many people make this fundamental mistake. They think about when they were young and fit and sexy, and remember that they weighed 110, 130, 150, 170, or whatever the number was. Then they figure if they looked so hot at that weight, all they’ll need to do is lose a few pounds beyond that to have an even fitter and sexier body. A few more pounds after that and they’ll be sporting 6 pack abs and looking like a fitness model. But it doesn’t work that way. To a large extent, the number you see on the scale is meaningless. It doesn’t much matter what you weigh. The number on the scale tells you nothing about what really matters if you’re trying for that 6 pack. Sure, if you’ve got a beer belly hanging over your belt, losing weight will improve the situation. It won’t however, take you anywhere near your target. To get a body like a top athlete or fitness model, you need to burn fat, not lose weight. As we age, our bodies tend to lose muscle mass. Without the proper exercise and nutrition, a person typically loses 5-10 pounds of muscle every decade after the age of 25 or
so. If you’re losing muscle, but maintaining your weight, you are actually just trading muscle for fat. So for most people, even maintaining the same weight you had a decade ago means you are losing ground. You’re body is gaining fat and losing muscle, even if your weight isn’t changing. Even worse, it takes less energy for your body to maintain a pound of fat than a pound of muscle. So if you’re losing muscle mass and gaining fat, it takes less and less food to maintain your weight. This makes it that much harder to even keep that number on the scale steady, much less actually build the body you want. Clearly, you need to take a different approach to this problem. Your goal has to be to burn fat, rather than lose weight. Why? When you look at people with 6 pack abs, you’re looking at someone who has a very low amount of body fat. No matter how much they work out, no matter how fit they are, you’re not going to see the kind of muscle definition we’re talking about unless they have got their body fat levels very low. The way they do this is by working out very hard, not by dieting. The leanest people out there all exercise very hard. They work out long enough and hard enough to force their bodies to draw on fat reserves for fuel. They literally burn fat for fuel, pulling it out of the bodies storage areas and use it to power their workouts. Combined with appropriate eating, the result is that they lose body fat. And here’s an added bonus. The kinds of workouts that do this best (think sprinting and weight lifting) also force your
body to rebuild your muscles bigger and stronger to handle the stress. And that takes energy, which means their bodies burn fat to do the work even after the workout is over. And there’s yet another bonus. The additional muscle their bodies build to handle the stress of hard workouts requires extra calories to maintain itself. So their bodies burn more calories during the day, even when they’re not working out. That makes it easier for them to stay lean. Which brings us to the final reason why burning fat rather than losing weight should be your goal. If you do this
right, you’ll be adding significant amounts of muscle mass while simultaneously reducing the amount of fat you carry around with you. You might lose weight, you might stay the same, you might even gain weight on the way to that 6 pack. The number on the scale says nothing about the amount of muscle on your frame, the fitness of your body, or what you see in the mirror when you take off your shirt. So now you know why burning fat, not losing weight, is the best way to develop the great abs you’re looking for. Article Source: http://physicalfitnessarticles.net
The Push Up Exercise Builds Upper Body and Core Strength How To Do a Perfect Push Up By E Quinn
Bent Knee Push Ups
The push up may just be the best total body exercise that builds core strength. Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs and even the legs.
This is a modified version of the standard push up performed on the knees rather than on the toes. Be sure to keep the knees, hips and shoulders all in a straight line; most people have a tendency to bend at the hips as though you are bowing, but this is incorrect technique.
How to Do a Push Up Get on the floor and position your hands slightly wider than your shoulders. Raise up onto your toes so you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
Stability Ball Push Ups If you are ready to move beyond the basic push and add some core stability work try stability ball push ups. This variation of the push up increases the difficulty and effectiveness of the standard push up. Adding the balance requirement takes some practice an good core strength, so make sure you can do about 20 basic push ups before trying these.
Your feet can be close together or a bit wider depending upon what is most comfortable for you.
Decline Push Ups
Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.
This is a more difficult push up, performed with the feet raised up on a box or bench. You can adjust the box height to increase or decrease the resistance using just your body weight.
Keep a tight core throughout the entire push up.
Clapping Push Up
Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
This is a plyometric exercise in which you push yourself up with enough power so that your hands come off the floor and you clap in midair. This exercise is not for novice exercisers. You can get injured very easily if you haven’t worked up to these one at a time.
Exhale as you begin pushing back up to the start position Don’t lock out the elbows; keep them slightly bent. Repeat for as many repetitions as your workout routine requires.
Push Up Variations Incline (Table Top) Push Ups If a standard push up is too difficult, you can start by doing push ups against a wall, a table or a sturdy chair. Stand several feet away from the object you are using and use the same push up technique as above to lower yourself until the elbows are 90 degrees and then raise back up. Keep you core tight the whole time.
Medicine Ball Push Up Perform a standard push up with one hand one top of a medicine ball. This works the shoulder in a slightly different range of motion which increases shoulder stability. Diamond Push Up The diamond push up is done with your hands close together; with the index fingers and thumbs of one hand touching touching the other hand and making a diamond shape. You then do push ups with your hands touching the center of your chest and elbows close to your sides during each rep. SEPTEMBER 2009 33
The 5 Fastest Ways To Tone Your Stomach And Build A Defined Mid-Section In Less Than A Month If you want taut, toned abs, you’re not alone. A lot of people do and don’t know how to get them. However, it’s pretty simple to do so, as long as you know what you’re doing. First, of course, the standard advice applies. Eat right and don’t sit around like a couch potato. You’ll need to get some exercise every day if you want those amazing abs. However, there are some specific things you can do that will help the process along in addition to a good diet. Swim Yep, that’s right, swim. Not only does it provide excellent cardiovascular exercise, which will help you lose weight, but it helps you burn calories because of the water temperature. In general, most lap pools have water temperatures of below 90 degrees, which means that your body cranks up your metabolism to help keep you warm. And of course, the water itself is the heat conduit, so that body heat is continuously cranked out of you -- which, again, makes you crank up your metabolism even more. What does that do? Yep, it burns calories, which translates to weight loss. Of course, it’s good cardiovascular exercise too, and it’s great whole body exercise that’s going to get and keep you toned and lean. But the water temperature itself is going to make you burn more calories even beyond those you burn because you’re moving, so go on. Swim. Try to do so for least 20 minutes a day, three times a week, and work your way up from there. You’ll find as you go that swimming is pretty easy and you may even become addicted to it. Many people do an hour a day in a lap pool without even thinking about it. This may be something you can build up to as well. Your abs will thank you, too, and pretty soon you’ll be showing them off to everyone who wants to look. (And Michael Phelps, watch out.) Easy Does It on the Salt Too much salt is bad for you because it raises your blood pressure, but guess what? It also makes you retain water. When you retain water, you become bloated, and this can hide those sexy abs you want to show off. So easy does it on the salt, and watch that excess water weight just drain away. You’ll be showing off your lean new physique in no time. Guzzle Some Green Tea
Green tea is pretty amazing stuff; it’s loaded with antioxidants, which is great. However, it’s also got a substance in it that is touted to burn fat. It’s called ECGC, and it’s one of the newest and hottest weight loss substances on the market today. But you don’t have to go for any fancy pills. Instead, get some plain old green tea bags from the grocery store, fix yourself up a pot or two of tea, and chug way. (Easy does it on the sugar, though. Opt for a no calorie sweetener if you need to like stevia.) Drinking green tea does a couple of other things for you, too. Number one, it’s a mild diuretic, which can help you get rid of excess water weight (again, unveiling those sexy abs). Number two, it’s got a calming amino acid in it called theanine, which is great for your mental health. So drop that soda and give green tea a try -- hot, cold or iced. You won’t be sorry. Ramp Up Your Workout If you’ve been sedentary for a while, easy does it. You don’t want to be having any heart attacks because you did too much too soon. Even if you don’t have anything that serious happen to you, though, you also don’t want to be injured. This puts you off your workout and slows down your progress. (Of course, check with your doctor to make sure your health is good enough to work out if you haven’t done so for a while.) So, take it easy on your workout if you’re just starting out. However, if you’ve been working out for a while and are disappointed with the results, try doing some revving up, here. Work out at a fast pace and keep your heart rate at 80% of its maximum for a period of time, then drop off into your normal pace, then rev it up again to 80% of your maximum heart rate. (To find your heart rate, take the number 222, minus your age, divided by 0.80.) Do Some Interval Cardio This kind of harkens back to the previous point, but interval cardio has you getting your heart rate to 85% of its maximum for one minute, then reducing the intensity by 40% for one minute, then back to 85% of your heart rate maximum for one minute, then 40% for one minute, and so on. Do this for as long as you can comfortably, but work your way up to 40 minutes of this type of interval training as you go along. Article Source: http://physicalfitnessarticles.net
6 Poor Stomach Exercise Habits That You Should Avoid By: Juzaily Ramli There are always right ways and wrongs ways of doing something. Same goes for stomach exercises. This article aims to highlight the wrong ways of doing some stomach exercises. You should be wary of these habits, as they can lead to injury, besides not having any positive impact on your body. Of course, as with doing other exercises, make sure you consult a professional before your begin and always warm up properly. Now, keep these tips in mind when doing your stomach exercises.
Knees Up! When you are performing stomach crunches, always keep your knees up, with your feet flat on the floor. Knees should be bent and pointed upwards. Also keep them centered. If you lean your knees to either side, you are putting pressure on your vertebrae unnecessarily. Putting pressure on your back could lead to serious back injury.
Sit-ups? The traditional sit-up actually does nothing for your stomach. Sit-ups will mostly strain your hip muscles instead of help you flatten your tummy. When doing sit-ups also, you tend to pull your torso with your arms. This of course is not the point of this exercise. What’s more many people tend to perform sit-ups quickly, thus have the momentum forcing the torso go up and down, instead of utilising any muscle group. Instead of the sit-ups, try the crunch which is the better alternative.
The Straight Leg Lifts
Did you know that the way you sleep could have an impact on your stomach exercise routine? For example, let’s say the way you sleep causes you back pain. This
will make it more difficult for you to target your stomach area during your exercise in the morning. One sure way to get an aching back is if you sleep on your stomach. Sleeping on your stomach makes your back arch in an unnatural way, causing an annoying ache later in the morning. So the best way to sleep is to lie on your back with your knees on a pillow. Not only will this keep your back in line, it will also keep you away from that painful back during your exercise routine.
Resistance? What resistance? In order to be effective, all stomach exercises need some sort of resistance. This can come in many ways: gravity, a resistance band or even an exercise ball. Any exercise that has no amount of resistance (for example the standing broomstick twist) will not have much impact on your stomach muscles. The good thing about a standing broomstick twist is that it will not do any harm, and is a good way to warm up. Just don’t expect it to help reduce the size of your tummy.
Remember, the right techniques in exercise are vital to your well-being. The above are but some tips to guide you to avoid injury and to prevent you from wasting your time. You should constantly do extensive research before you start on a new routine, and consult a professional and a physician before you embark on any exercise.
Yet another ‘old school’ stomach exercise is the straight leg lifts. When doing leg lifts, you tend to work out your lower back rather than your stomach muscles. Besides that, this exercise also puts a lot of pressure on your back, which could lead to possible back injury.
How many reps are good enough? In the case of stomach exercises, never exceed more than fifty reps. If, after doing fifty reps, you don’t feel or see any results, then perhaps it is not going to do much good even if you try doing more. As you gain more strength and build more muscles, and should you feel like the exercises that you do are too easy for you, try a more challenging exercise instead of doing a simple one for more than fifty reps.
How does sleeping come into the picture?
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GYM FOCUS: MIDSTREAM PHYSIQUE
Here on the border of Centurion and Midrand lies our own elite secure community, Midrand-Estates. Approxamitly 6 years ago BONDEV Developments started this development consisting of a couple of estates, all behind security patrolled double wall protection and state of the art security access control systems. Here we have our own private school, grade 000 – grade 12, churches, shopping centre, medical facilities, retirement village, and of course, a gym. The gym is fully equipped with Genesis and Johnson Equipment covering a floor space of about 450m². Other services we offer include an olympic size indoor heated pool, 2 outdoor olympic size pools, 4 squash courts, spinning, personal training, body assessments, dietary advice/meal plans, sun bed sessions and classes like karate, belly dancing and modern dancing. Our personal trainers are all competitive athletes, from bodybuilding to fitness and judo champions. Here at Midstream Physique our personal trainers look like personal trainers, leading by example! We offer any program your need requires, even online training programs and tracking if necessary. We are in the process of opening a lady’s-only facility where there will be a hydraulic circuit, aerobics, yoga, belly aerobics and all kinds of various classes. We should open the doors for this exclusive facility none later than October 2009. For any queries contact Marco @ 083 629 9350 or visit our website www.midstreamphysique.co.za
The key with every workout (for any body part) is to make the actual muscle do the work, in this case, The Chest. Proper form is vital, forget about the weight â€“ we are bodybuilders, not power lifters. Complete and treat every rep and every set as if it is your last. As the saying goes, Strictness for Thicknessâ€Ś You want to resist the weight with the positive AND the negative movement. Remember you have to lift the weight with your chest, not your ego.
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by Marco van Wyk
FLAT BENCH PRESS
The bread and butter of chest exercises. For warm-up you will perform 2 sets of 20 reps with about 30% of your maximum weight just to get the blood flowing and loosen up the joints involved in the movement. For the working sets you will perform 4 sets of 12 – 15 reps with maximum weight. If you train with a partner squeeze out one more rep after failure with a 5 second plus negative movement. The movement:
Lower the bar until it just touches your chest. Squeeze the weight back up while flexing your chest. Do not lock your arms or stop during any movement until you completed the set.
INCLINE DIAMOND PRESS According to all bodybuilders the upper part of the chest must be the most difficult part of the chest to build. The Diamond Press is a mix between an incline press and an incline fly. It’s a guaranteed upper chest builder, performed correctly of course and one of my favorites! As your chests are already warmed up we will dive into the working sets immediately, performing 4 drop sets with maximum weight and 50% of maximum weight, rep range 8 – 10. The movement:
Start with the dumbbells above your head, arms not locked. Lower the dumbbells while opening your arms to perform a diamond shape movement. Concentrate on a good stretch with every rep. Perform 8 – 10 reps with your maximum weight going straight into the drop set with 50% of your maximum weight for another 8 – 10 rep
SEATED MACHINE CHEST PRESS By this time your chest lost all semblances of structural integrity and ability to control and balance a free weight and for the sake of good form we will move over to a selectorized plate machine. Here we’re going to perform 3 strip sets with a 10 – 12 rep range starting with maximum weight and dropping the weight 2 plates at a time 4 – 5 times. The movement:
This exercise must be performed with a partner as you would need assistance on the positive movement form about the 8th rep op each set, but performing the negative movement on your own. Do not lock your arms and do put the weights down unless its time for the drop. Do not stop under any circumstances. Let it burn!
SEATED MACHINE CHEST PRESS
Article by Marco van Wyk, owner of Midstream Physique Ryan Manthe, Mr Body Classic 2009 demonstrated the exercises. The photos was taken at Midrstream Physique.
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For the final exercise I like to finish with an isolation movement. This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that it is locked in the highest position. The position your body will be in will look like a giant letter “T.” Here we will perform another 3 sets of 20 reps. The movement:
Stand up straight with your elbows facing up. Slowly bring your arms together with your palms facing each other. While doing so, visualize that you are hugging a giant tree trunk. At the peak of this movement, flex your peck muscles together for a 2 second count and then return to the start position concentrating on a good stretch before the next rep.
It’s not about quantity, it’s about quality. Make each rep count! If you’re interested in having an all-round well build physique with no injuries, stick to weights you can manage by yourself and proper form. Concentrate on a healthy balanced meal plan consisting of Protein, Carbohydrates and Fats. Remember, abs are made in the kitchen! 40
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Compiled by Ryan Vorster
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by Ryan Manthe
In my experience, I find that for my training and that of my Clients it is imperative to use the adaption strategy. It allows the ability to adapt or adjust its functional capacity to meet the required need. The need to seek an adaption is the driving force behind most Clients and training programmes. Whether the goal is cosmetic, health or performance related, resistance training has been shown to produce many desirable effects.
The following are definitions of strength that are used in any effective muscle building programme. • Strength and endurance is high repetition – the ability to repeatedly produce high levels of force for prolonged periods of time. • Hypertrophy is the enlargement of skeletal muscle fibres in response to increased volumes of tension. • Maximal strength is the maximum force that a muscle can produce in a single voluntary effort, regardless of how fast the load moves. • Power is the ability for the neuromuscular system to produce the greatest force in the shortest time. For every exercise it is imperative to be disciplined in your approach and go for quality, not quantity . The following is a guideline to get you started, but for an individual assessment, please consult a professional.
Rest period 60-90 seconds between sets.
Tempo Stick to repetition range of 6 – 12 reps with tempo of 4-2-1. When lowering weights, resisting gravity, (4-count). When contracting the muscle by pulling the weight upwards, (2-count). Pause at the end of each movement for your (1-count).
Choosing your weights Choose a weight that you are comfortable with for this exercise and plan a 10% increase in weight per week until desired weight range is reached with correct technique.
The following bicep exercises shown here are variations of how to maximise your results through attention to the muscle building definitions with attention to tempo, rest period and repetitions.
Keep in mind that any programme should be applied to a resistance training system, such as single-sets, multiple-sets, pyramid, supersets, circuit training, peripheral heart action, split routines, etc. aligned to your desired goals. Always consult a professional to maximise your efforts, and not waste time.
Preacher Curl over Stability Ball Preparation It is necessary to get a stability ball suitable for your height. When you sit on the top of the ball your thighs should be parallel to the floor.
Place dumbbells in front of the stability ball. Place your knees on the floor hip-space apart over the stability ball with the top half of your arm reaching over the stability ball toward the floor. Hold dumbbells in each hand lengthened to the floor.
Draw abs in. Keep shoulder blades retracted throughout the movement with your neck in line with your spine. Curl the dumbbells towards your shoulder. Be careful not to round your back. Slowly return dumbbells to original position by lengthening the dumbbells towards the floor. Keep tension in the bicep. Do not touch the floor. Standing Barbell Bicep Curls Preparation Stand with feet shoulder-width apart pointing straight ahead, with knees over second and third toes. Hold barbell firmly in hand with arms at your sides. Keep hips level.
Movement Draw abs in and activate glutes. Perform a bicep curl by flexing the elbow. Keep shoulder blades retracted throughout the movement with your neck in line with your spine. Slowly return barbell to its original position by extending at the elbows.
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Hammer Curls Preparation Stand with feet shoulder-width apart pointing straight ahead, with knees over second and third toes. Hold dumbbells firmly in each hand with arms extended at your sides. Keep hips level. Movement Draw abs in and activate glutes. Perform a bicep curl by flexing the elbow keeping your palms facing the side of the body at chest level. Keep shoulder blades retracted throughout the movement with your neck in line with your spine. Slowly return dumbbells to their original position by extending at the elbows. Concentration Curls Preparation Sit comfortably on the edge of a bench with your legs wider than hip-space apart. Holding one dumbbell firmly in your hand, rest elbow against your inner thigh. Be sure to keep your hips level with the bench. Movement Perform bicep curl by flexing at the elbow until end of range. Slowly return weight to original position. Repeat exercise immediately using the other arm.
Standing Cable Bicep Curls Preparation
Stand equidistant between the handles. Feet should be shoulder-width apart with hips aligned and shoulder blades retracted with neck in line with spine. Arms fully extended.
Perform a bicep curl by flexing at the elbow and keeping the elbows rigid- in line with your shoulders. Slowly return to original position by extending at the elbows.
Article by Ryan Manthe Demonstrated by Chris Horsten The photos was taken at Midrstream Physique.
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Personal Trainer: John Henry Batt John Henry is a personal trainer at the Virgin Active, Glen Acres in Kemptonpark It takes more than just the conventional wisdom for building a fit and healthy body. To really build yourself up to that point where you feel you’ve reached a healthy balance is very hard work. In our busy lifestyles today balancing exercise, jobs, family and other commitments can be a daunting task. I studied Human Movement Science and Psychology at the Northwest University and did a Postgraduate certificate in Education (senior and further education and training phase). I’ve also worked as a GAP Student at the Kings School Ely in Cambridge England assisting in varies PE classes. I was part of the PUK Rugby institute for five years and fortunate enough to be part of the High Performance Institute, in this time I worked with and learned from many top sport scientist, biokintici and physiotherapists. Part time I also attended workshops in assessment and rehabilitation using basic principles of Pilates. Because I’m a very active person myself and human movement science is a big passion of mine, it is a major goal for me to create unique and exciting methods of training to result in perfect physical fitness. I’m currently a teacher, personal trainer at virgin active and still a keen rugby player. The aim of my body conditioning is to balance the responsibilities and demands of our modern lifestyles with an all round approach to exercise and to truly improve health. The main idea is to create unique and exciting methods of training which is both fun and effective and don’t comply with usual training ways. Thus focus should be on all the key elements of physical fitness to reach one’s goal, and should be both skill and health related so that it’s for the average Joe and elite sportsmen to improve their own physical fitness and ability’s, and at the same time minimizing injuries. This approach involves the combining of all different aspects of training as a whole and dividing it in to different levels of skill and difficulty. I believe to rather than train for size one should first be cardiovasculary fit and posses’ good endurance and strength. Also exercising the body as a whole and using natural movement. This will keep exercising exciting and motivate people to work harder. It comes down t quality rather than quantity......instead of spending hours in the gym you can train much more effective in a short amount of time. Focus on rather strength than size, progressive overloading, core conditioning, shifting of movement and keep a high intensity throughout sessions. It is very important to maintain good core strength seeing that it is the key element in the body. Good Posture is essential! Uncontrolled movement is one of the main causes for injuries. Exercise is fun and it’s for everyone, it brings balance to your life, improves your physical state and gives you peace of mind. So move more and feel better. 50
competed in my first show, the Boksburg Classic in August 2000.
Personal Trainer: Hennie Pietersen I was in the Juniors under 23 years division where I placed 1
I am 30 years old and a Personal Fitness Trainer at Virgin Active Meyersdal. I’m originally from the Limpopo province, where I matriculated in 1997. I played rugby in Primary school and decided to give track and field a try in High School. I wasn’t motivated enough to make anything of it, so I stopped. In the summer of 1995 I met my cousin’s new boyfriend at the time, who was a gym fanatic. I was so fascinated by him that I decided to try it out myself. 1 April 1996 I signed up at this old hardcore gym. I never expected it to make such impact on my life. I started my first job in telecommunications in April 1998. I was very technical and loved working with from supplying the next-door neighbour with telephone service to the access planning and records of telecommunication towers in rural areas. Later on it wasn’t challenging anymore and I found myself just living life from weekend to weekend. One of my friends from school who has started doing competitive bodybuilding in 1999 convinced me to give it a try. I
and only weighing 74Kg, I also tried the Novice under 75Kg division where I came second. Two weeks later was the provincial championships where I placed second again. Another two weeks after the provincials was the SA championships where I unfortunately didn’t make the top 6. I again entered the 2001 Boksburg Classic the following year, but was so sick on the day, that I couldn’t compete. I was so upset watching the guys from my division going at it, while I was sitting in the audience. The next day I saw a poster for the Welkom Classic that was to be held 4 weeks later. I just had to enter and prove to myself that I deserved to be on that stage. I weighed in at 83Kg and won my division. I was very happy, but also decided I had enough. After stuffing my face for two weeks, my friend competed in the IFBB provincials and somehow persuaded me to enter the WPF SA championships two weeks later. Back to training hard and dieting I entered the show, but only placed 6th. End of October 2001, about a month after nationals, my dad passed away. In January 2002 my mom and I decided to move to Gauteng to be closer to the family. I decided upon a career in the fitness industry. I had to wait until June for the courses to start, so I just loafed around and went to gym twice a day. One day I saw a poster for the 2002 Millennium Gold plate show to be held in April and decided to compete for the last time while still being on junior level. I was sure that my dad would’ve wanted me to at least do one more show. I had 6 weeks to prepare. I managed to weigh in at 88Kg and decided to also enter the senior light-heavy weight division. I won the juniors line-up and was so motivated by this that I gave my best performance ever and also ended up winning the senior light-heavy weight division. I started my Personal Fitness Course in June 2002 and after getting my qualification as a Fitness Professional I started my new career as a personal trainer end of October 2002. I have discovered my passion. I used to be an introvert, but dealing with so many people from different walks of life, I soon opened up. I have trained from kids wanting to either get fit for sport or just losing a bit of excess body weight, to people with disabilities, various sports athletes, to high risk individuals suffering from osteoporosis. One of my cases that I’m very impressed with, was this thirty something disabled male that suffered brain damage after being in a serious motorcar accident. I used to push him around the gym in his wheelchair and help him onto machines all the time. He has been to rehab before and had another personal trainer to get him to the point where he could stand up for a few seconds and walk very slowly while holding onto you for support. With the help of certain exercises on machines, physio balls and hydrotherapy, he could eventually walk around on his own. I’ve been in this industry now for almost 7 years and still enjoying every minute of it. I would still like to add a few more qualifications; one being sports psychology and maybe also rehabilitation of individuals recovering from accidents or serious injuries. I’m not into being big anymore, just keeping my body fat low and staying in shape. People don’t ask you on the beach, how much you bench press. I don’t follow a specific diet, just watching what I eat and very seldom have a pizza or fast food. Dieting is very emotional and in order for it to be successful, it needs to become a lifestyle and not just a quick fix.
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Body Beautiful 2009 The Big Top Arena at Carnival City was rocking 60â€™s style the weekend of 24 and 25 July 2009 when the 2nd Annual Mr and Miss Body Beautiful South Africa was held. Mom and daughter organising team Hayley and Lauren once again did an amazing job and the weekend was enjoyed thoroughly by all involved. There was a remarkable increase in the number of male entrants compared to last year but in all the divisions the standards was dramatically higher. The number of families entering the Family Division, that is unique to Body Beautiful in South Africa, however dropped this year. The body judging, that counts 60%, took place on Friday and although there were some very big line-ups the judging for all nine divisions were completed around 15:00. Athletes worked hard to be in great shape and this was very clear in the various divisions. Saturday evening the fun started around 18:30 when some spectators were taken back to their younger days and some of us were not even born yet, but we have all seen the Elvis movies and then the familiar Grease movies. Fast, energetic clips from songs created an amazing atmosphere and the creativity of male and female athletes in their 60â€™s outfits contributed to an amazing show. At the end of the night the following division winners were announced: The Heinse family from Cape Town retained their title from 2008. Was it 3 brothers and a sister maybe? Read more about them in the feature article in this issue of SAGUYS Fitness. Ms Body Beautiful was won by Candance Foul, Lee Wayne Erasmus retained his title as Mr Body Beautiful. Ms Body Classic was won by x and Mr Body Classic by Ryan Manthe. The Ms Body Beautiful 35+ was one by an amazing looking Susan Keil. The Mr Body Beautiful 35+ division winner was Mark Potgieter. Ms Body Fitness was won by Christa Foxcroft and Mr Body Fitness by Marius Scholtz. The Top 10 athletes in every division qualified to compete at the Mr and Miss Fitness 2009 that will take place on 14 and 15 August at the Grand West Casino in Cape Town.
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Ryan enjoys academic degrees in physical fitness and wellness to go with his over 14 years of experience and passion. He is proud to share his wealth of fitness knowledge and innovative techniques to clients ranging in age from 7 to 70 in everything from pilates, to strength, to yoga. Along with a healthy balanced diet, dedication and a 'can-do' attitude, Ryan's philosophy of fitness and wellness delivers. * Certified Personal Trainer (St. Mary's University College Twickenham) * NASM (National Association of Sports Medicine) Certified Trainer * Exercise Specialist (ETA) Children â€“ Pregnancy â€“ High Risk * Sports Massage (St. Mary's University College Twickenham) * Pilates * Yoga Flex (Bodyline) * Child Development * Cancer Wellfit Programme
Ryan is a Personal Trainer at the Planet Fitness in Benoni and he can be contacted via his website www.ryanmanther.co.za
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Lee Wayne Erasmus (21) retained his Mr Body Beautiful title on 15 July 2009 at Carnival City. He is a full time dancer and model, studying nutrition. Lee Wayne competed in the 2007 Mr and Miss Fitness in Cape Town and then decided to take things more serious made a big impression on the fitness stage when he won the Mr Body Beautiful title in 2008. His background as dancer definitely assists him on stage where his self confidence is noticeable. Lee Wayne placed 5th at the 2008 Mr and Miss Fitness. Although the Mr Body Beautiful division was much bigger this year, Lee Wayne was able to retain his title in a very tough and closely contested competition with 29 entrants compared to only 7 in 2008. Lee Wayne trains at the Virgin Active, Denlee in Germiston.
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Marius Potgieter (22) started training when he was 14 years old, but started taking gym very serious at age 17. He said that he then already decided that he wants to train for the rest of his life. He matriculated at the HTS Brakpan and participated in various school sports, including playing wing for the schoolâ€™s first rugby side for 2 years. He also participated in athletics, but after hours going to gym was his favourite past time. Marius first exposure to the modelling world was when he participated in the Mr and Miss HTS Brakpan competition at school. But his realised that his passion for gym was just bigger and he made it a daily priority. Marius works as a goldsmith in a jewellery shop. He trains 6 days a week at the Sunwardpark Virgin Active and enjoys every moment of it. His objective is to compete at international level. He believes that he has a bright future in the fitness and bodybuilding industry and will use every opportunity possible.
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