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Fit in Your

60sGet the Stamina of a warrior

the ForGotten Link to improve Your LiFtS

For orGaniC FooD

ayman Hakkythe FounDer oF triFaCtorYabC

MaadiMadinatyZamalekHeliopolisNew CairoMall of Arabia

Sodic (westown hub)Lpassage (Alexandria)Tivoli Dome Zayed & Heliopolis Cairo Festival City MallThe Courtyard, Maadi

TIVOLI DOME HELIOPOLIS2ND fLoor

2 | December 2015

ContentsDeCember 2015

22Power Your Glutes with Plyometic training

Fitness12

14

16

17

18

20

22

The Difference Between Slow and Fast Twitch MusclesThe Forgotten Link to Improve Your LiftsHow to Stay Fit During Pregnancy All You Need to Know About Anaerobic TrainingTricks to Improve Your RunningIt’s Never Too Late to Get Fit - Fit in Your 60s Power Your Glutes with Plyometic Training

2428293032

34

36

12-Week Fat Loss Plan Vol. 1ABC for Organic FoodTuna Wraps - Filling Snack RecipeThe Best Oils for CookingIs Sport Supplementation Needed?Should I Implement Refeed Day in My Diet?Fasting Fuss

nutrition

Cover Photo

tricks to improve Your

running

18

Ayman HakyyThe Founder of

Train For Aim & TriFactory

Contents

4 | December 2015

64 Youssef Salem & Mohamed Omar: United Through Jiu-Jitsu

58626668

Fit FactsMeet The ExpertsUpcoming EventsThe Fitters

the Fitness maGazine team

The fitness Magazine

Owner/Founder: Zeyad SorourEditor-in-Chief: Ahmed El khodarySales & PR Director: Naira El lamei

Marketing & Project Director: Samar ZakiManaging Editor : Jasmin Çakmakçı

Editor: Mark ConstantineArt Director: Eman Salama

Senior Graphic Designer: Marina RaafatFinancial Director: Haitham Hamouda

Distribution: Ahmed Abou El Ela, Ahmed Fawzy, Mohamed Abd El Nasser & Alaa Hussein

Thefitnessmagazine www.thefitnessmagazineeg.com

boDY & soul3839

40

42

44

Is Your Life Fake?Core Strength and Balance with PilatesYoga: The Perfect PracticeHow to Use Mindfulness in Your Daily LifeHow to Avoid Common Gym Injuries

in everY issue

the Game 4648

50

52

What Are Matrial Arts?Get the Stamina of a WarriorExplosiveness with Kicks and PunchesFlexibility: The Fighter’s Upgrade

23 Emad El Din Kamel St., Nasr City, Cairo, EgyptTel/Fax: (+202) 22627533 Mobile: 01115683666

stYles & Features54

55

56

59

60

Mohamed Al Ansary: GBI Egypt ChampionTransforma Battle Camp Vol. 2Ayman Hakky: The Founder of TriFactoryPortable Gadgets You Want to Have in 2015Shop Martial Arts Footwear & Apparel

suCCess storY

52Flexibility:

the Fighter›s upgrade

64Youssef salem & mohamed omar: united through

Jiu-Jitsu

6 | December 2015

Contributors

sandra shama KaurFounder of YallaYoga Center She is the founder of YallaYoga Center in Heliopolis and a pioneer in repackaging Yogic based solutions for Mind & Health Management. In 2012, she completed Yoga Teacher Training at the Kundalini Research Institute, New Mexico, USA. Upon her return, she founded YallaYoga, the center that seeks to create a community of people who are keen to live life with more awareness, better health, and in service to assist one another. She is a Yoga educator, offering group classes, one on one sessions and public talks across Egypt.

rowana badryBeFit Coach Certified Fitness Trainer, ISSACertified Fitness Nutritionist, SFN Earned Masters Degree in Education and currently works as an elementary school teacher, Rowana’s passion for fitness is incomparable. She comes from an extensive athletic background as an ex-professional basketball player. Nutrition is her way of life and being fit is her lifestyle.Email: [email protected]: @rowana_badryFacebook: Rowana Badry

shereen elbazInstructorGraduated in 2008 from the American University in Cairo with a BA in Political Science and another one in Modern World History. She has always had a passion for teaching because for her, it feels like she is making a difference every day. Therefore, she decided to make use of it by becoming an English and History teacher. Shereen has always been a fitness enthusiast, and in 2014, she decided to combine both her passion for teaching and enthusiasm for fitness by becoming a UGI fitness, pole fitness, Jumping fitness, licensed zumba fitness, and Peak Pilates instructor.

Dr. ahmed mostafaHealthcare and Nutrition Manager of Gold’s Gym HeliopolisHe holds a BA in Physiotherapy from Cairo University. Upon graduation he specialized in Spinal Injuries in McKenzie Institute UK and Sports Injuries Managements in Cairo University. He earned Specialist in Performance Nutrition from International Sports Science Association (ISSA). He holds certificate in Fitness and Obesity Nutrition from National Institute of Nutrition and Nutrition Certificate from National Research Center. He also has Advanced Life Support Certificate from Nasser Institute Hospital and CPR from American Red Cross.Email ; [email protected]: (+2) 011 122 864 73

Dr. Mounir Shafik stinoBlack Belt AikidokaBachelors degree in Dental and Oral Surgery (BDS). Since the age of 4, Mounir has been a sports and fitness enthusiast and practiced many different sports like gymnastics, swimming, track and field and basketball. At the age of 12 he found his real passion in aikido. He was decorated with his first black belt in 2010 and his second in 2013. In that time he was awarded 4 national gold medals, 1 silver medal and 1 bronze medal. He still continues his passion for sports through his daily practice and workout.

shereen elbaz

&KeeP Cool, DrY ConFortable

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8 | December 2015

Dr. omar mamdouhPharmacist, Nutrition Specialist at Gold’s Gym HeliopolisEarned Bachelor of Pharmaceutical Science and a Diploma in Clinical Pharmacotherapy. Precision Nutrition Level 1 (Pn L1). Specialist in Fitness Nutrition from International Sports Sciences Association (ISSA). Sports Nutrition from American Sports and Fitness Association (ASFA). CPR/AED from American Health Association (AHA). Certified Presenter and Trainer from Institute of Leadership and Management (ILM), UK at Logic Training and HR Development, where he held presentations about Goal settings and Self-motivation. Email: [email protected]: omar_mamdouh_

sara tahaFounder and Head Instructor at My Fitness EgyptShe is Nike Brand Ambassador, N+TC Training and Peak Pilates Instructor. Guided by her passion towards health and fitness, Sara decided to dedicate her career in developing health and fitness programs aimed to support and guide people become fitter, healthier and happier. Using her previous experiences and multiple sports certifications, she established My Fitness Egypt, which offers a wide range of health and fitness programs.Location: Heliopolis Sporting Club | Gezira Sporting Club Email: [email protected]: My Fitness EgyptInstagram: myfitnessegypt

Dr. shady labibdentist-turned-NutritionistHe is a Precision Nutrition (Canada) certified Lifestyle and Nutrition cwounselor and a member of the Syndicate for Sports Professions in Egypt with a sports-nutrition specialization. He has a nutrition consultation office. Facebook: shadylabibnutritionEmail: [email protected]: www.shadylabib.com

ali abu GhabenFounder of BodyPal Nutrition StoresHe is Certified Dietitian, Personal Trainer and Health Guru. Moving across the sports spectrum, it was lifting that provoked his deep passion. Ali’s passion for fitness and nutrition led to the launching of his conceptual stores chain. Not only does Ali aim to provide athletes with supplements, but he also shares valuable insights and answers to their questions, as well as linking them to the key holders of fitness, nutrition and dieting in town.Facebook: Body Pal Nutrition Store EGInstagram: ali_abughaben, body_pal

Yasmine shahineLife CoachAn Associate Certified Life Coach (ACC) by the International Coach Federation (ICF). At the begining of her coaching career, she engaged herself in ONE on ONE coaching and through years she developed her own tailor made coaching programs for people and companies to develop their potentials and awareness.Email:[email protected]:YasmineShahineLifeCoachingYouTube:YasmineSLifeCoaching

10 | December 2015

Jasmin ÇakmakçıTrainer and Project Manager at The Fitness MagazineTrainer at Eight Fitness Club and Go Gym, Certified Zumba instructor, Fitness and Lifestyle Blogger and ACTION CPT (in progress)After years of training in a variety of fields, Jasmin was able to expand her knowledge in the fitness world based on her first hand experiences and experiments, constant search for fact based readings, and her ability to follow instructions only after knowing the reason behind it. She believes that basics and permanent lifestyle changes are the keys to healthy and balanced life. Instagram: @yseminsBlog: yseminswrold.wordpress.comEmail: [email protected]

victoria haig BSc and Fitness Nutritionist Specialist from the National Association of Sports Medicine USA10 years in the Health & Fitness Industry as a Nutritionist in Madrid, Beijing, and now at CrossFit Stars Cairo.Victoria has created Healthy Meal Advisor (a healthy lifestyle ecosystem) to show people how healthy nutrient dense food can be tasty, how their plates should look, and which foods in which proportions they should eat. Victoria practices ‘aware’ eating helping to educate the client: ‘everything we eat is either feeding disease or fighting it’ – encouraging the client to make their healthy eating a lifestyle not a diet. Victoria is also a mother and fitness junkie with several NASM certs.“Shifting your mindset to shift your weight.”

ahmed amr mahmoud barakat Co-Founder and Head Coach at Fit Spot EgyptHe has graduated as Bachelor of physical Education from Helwan University. He is CFT (Certificated Fitness Trainer) ( I.S.S.A ), R.P.M (Les Mills ), Body Combat (Les Mills ) and T.R.X suspension Trainer. He also holds Precision Nutrition Level 1 and C.P.R (cardiopulmonary resuscitation) Red Cross certificates. He wants to share his love towards fitness with others who have the aspiration to become a better and stronger version of themselves.Facebook: Fit Spot EgyptInstgram: fitspotegypt

Charlotte hickingbottomCrossFit CoachShe is CrossFit Level 2 and CrossFit Kids Coach, Adaptive Athlete and Kinesthetic Specialist and Pose Running Coach. She earned the title of “The Fittest Woman in the Middle East” by winning ELFIT competition 2015.Instragram: wodchick E-mail: [email protected]

Dr. mahmoud el rayesKung-Fu and MMA Coach at BXF ClubBachelor of Dental Surgery (BDS), Internationally Certified WPKA Kickboxing Coach and Judge, former Student Union Sports Committee member and former local, national, and international kung-fu champion.A full-time dentist and part-time kung-fu and MMA coach, his love for the fighting arts got him into kung-fu at the age of 11 where he later on held multiple championships on local, national, and international (African) levels. He continued his martial arts training with MMA, jiu-jitsu, and kickboxing; becoming WPKA certified kickboxing coach and judge. Email: [email protected]: BXF Club noura hassaballa

Nutritional ConsultantBachelor of Science in Dietetics and Nutrition holder from Northern Illinois University, USA. With great passion, she decided to pursue her successful career in Egypt as a nutritionist, with the mission of raising awareness on developing a healthy eating lifestyle, in addition to being one of the presenters of Dr. Chef on MBC 4. She is also the founder of Diet Rite Nutrition Center. Email: [email protected]: Noura Hassaballa

December 2015 | 11

Fitness

By: Mark Constantine

It is well known that every sport requires a different kind of training to be performed by the athlete and every athlete will excel based on his or her training and experience. Well, NO! With all the variables put aside, no

two athletes are the same. So what’s the difference?

the Difference between slow anD Fast twitCh musCles

You might be good at running after that bus you just missed (and catching it), or even the record holder for a 100 m sprint in your school, but unable to keep up with your mother as she circuits the mall several times to find the best clothes for you before Eid. Other than the fact that shopping may be quite weary to the mind, this happens because of your natural muscle composition.

Your skeletal muscles are made up of two muscle types: I and II. The difference between them is what decides your physical ability to excel in a sport.Type I muscle fibers (also known as slow twitch muscle fibers) can contract for a very long time without exhaustion, but with slow contractions. These fibers are the ones recruited in activities such as long distance running, cycling, and shopping with your mother.

Type II muscle fibers (fast twitch) however, perform the exact opposite function. They contract faster, but will fatigue quickly. These are the fibers needed to sprint after the bus, or jump over a high obstacle.

Slow twitch fibers are found in the soleus muscle, which is used to give you that push forward during a walk and also in your back muscles that help you maintain your posture. Fast twitch fibers are dominant in your orbicularis oculi, the muscle used to move your eye.

This is also the reason we have white and dark meat. The darker coloured meat represents muscles with more slow twitch fibers, because they are much more vascular and require greater amounts of oxygen supply to keep them going for long durations. On the contrary, fast twitch fibers are not as vascular and do not require these amounts of oxygen due to their anaerobic mode of energy production.

This can all be summarized in good news and bad news. Your muscle of slow to fast twitch

muscle fibers is genetically determined. If your legs have more dark meat, you may want to choose long distance running over sprinting. The good news is every muscle is a mixture of both types, making it able to adapt to your training over time.

Regardless of your muscle composition, there’s one thing we all have in common and that is we are all in control of these skeletal muscles. So the next time you choose to lay on the couch instead of working out, remember that it’s all in your hands.

12 | December 2015

14 | December 2015

the ForGotten linK to imProve Your liFts

Fitness

By: Jasmin Çakmakçı

Y

You train your shoulders, arms, upper back and legs. You lift weights and want to increase the amount lifted in the future, but something is holding you back. The often forgotten link to improve your lift might also be your weak link. The link referred to is your lower back. The lower back is stabilizing and supporting the core in almost all the lifts. One of the easiest body parts to injure is definitely our lower back. Bad technique and weak muscles combined with heavy weights easily leads to injury which will take a long time to recover from. This is the reason why a strong lower back is essential to perform heavy lifts.

Lifting can be defined in its simplest form as raising an object to a higher level. So everything you do at the

gym is lifting and few are the movements that are not included.

When performing lifts involving the lower back, the correct technique is essential. Let’s say you are a person with a really strong upper body. You might be able to deadlift heavy weights by using your upper body but your lower back would round while performing the lift because it’s not as strong in comparison to your upper body.

Since your lower back is included in most of the lifts you do, it works most of the time while training. This is the reason why you don’t need a separate “lower back day” and many different exercises to build up a strong lower back. However this is not a reason to neglect the exercises targeting it. Here are some exercises to strengthen the link between your upper and lower body to improve your lifts. Perform 2–3 exercises with your other workout twice a week to build a strong lower back. Use light to moderate weights in the beginning until you are comfortable with the movement and then gradually increase the weights. Perform 3–5 sets of 6–20 repetitions (depending on the amount of weights). The lesser the weights, the higher the repetitions.

DeaDliFt Place the barbell just above your shoelaces and close to your shins. Make sure that you sustain neutral spine and natural curve of the lower back. Grab the barbell with overhand grip and lift it up by contracting your glutes keeping it close to your legs while lifting. Don’t lift with your arms nor overextend your back by leaning backwards since this will put extra load on your lower back and shoulders. Slowly lower the weights back to the ground.

tiPMastering the proper technique is essential

before adding

weights to avoid lower

back injuries.

baCK extensionAdjust the leg rest to be so that your hips are resting on the padding, giving you the possibility to bend forward. Anchor your legs to the leg rest and slowly lower yourself keeping the core tight. When you have reached the lowest point, lift yourself up by using your lower back and glutes. Contract the lower back muscles with your back kept straight and repeat. This exercise can be performed without weights or with a weight plate. Keep the plate next to your chest to be able to concentrate on the lower back instead of concentrating on contracting your upper back to control the movement of the plate.

sinGle leG DeaDliFtThis exercise can be performed with or without weights. If you choose to use weights, you can either use two dumbbells or a barbell. Stand on your right foot, the left one slightly detached from the floor. Bent forward from your hips and lift your left leg behind you keeping it straight. Keep the natural curve on the lower back and don’t let the upper back to collapse. How low you can go depends on your flexibility. After you feel the stretch on your hamstrings, slowly lift yourself up by contracting your glutes. Repeat with your left leg. This exercise requires lots of balance, so it might be challenging in the beginning.

suPermanLay on your stomach with your legs straight and arms extended in front of you. Slowly raise your upper body and legs by contracting your glutes and lower back. Keep your sight on the ground and your neck in a neutral position. Keep the contraction for a few seconds and lower yourself back to the ground.

tiPWeak lower back and core muscles can cause pain and stiffness at the lower back area. The

pain usually gets worse during the day especially after standing for a long time and lifting heavy weights. Poor posture can also be a factor in lower back pain. To maintain a proper posture

and improve your form, always keep your chest out and shoulders tucked back!

December 2015 | 15

16 | December 2015

how to stay Fit During PreGnanCY

Fitness

By: Sara Taha

WWhen it comes to priorities during pregnancy, sometimes working out with a baby on board seems less inviting than taking a nap or resting on the bed from backaches and swollen feet. But only when you know and experience how exercise actually alleviates these symptoms, keeps you energetic and makes you feel much better about yourself, will these priorities change.

Only until recently, pregnant women were advised by most doctors, their grandmothers and mothers to avoid any type of physical activity that was strenuous in any way, and instead rest, eat for two and sleep. Only in the past years, many researches by experts debunked the prevailing conservative stance.

It has been shown that exercise is not something to be avoided during pregnancy, but instead to be implemented moderately, and modified according to each one’s pre-pregnancy fitness level.

Many pregnant athletes were able to continue their exercise regimen because their body was conditioned to withstand the effect of exercise such as higher body temperature and increased heart rate. However as they progress in their pregnancy, they simply modified the intensity of their workouts according to how they felt.

Up until this date, there isn’t well-documented research supporting prenatal exercise for sedentary women as there is for active women. However there is no debate on the positive effects that exercise generates for healthy pregnant women.

Exercise reduces typical pregnancy discomforts such as fatigue, stress, backaches and ankle swelling. It enhances body image, strengthens pelvic floor muscles which support the uterus, increases energy levels, improves posture, controls weight gain, improves circulation, the list goes on and on.

The key is to listen to your body and pay attention to your perceived exertion, which is a measure of how hard you feel like your body is working. You should never be out of breath and should be able to speak one sentence. You shouldn’t push yourself too much beyond the point where your body cannot handle.

more tiPs on how to staY Fit DurinG PreGnanCY• Walk, swim or cycle for 30 minutes, 3 times a week.• Perform strength training 2 – 3 times/ a week.• Modify the weights depending on your pre-pregnancy fitness

level and which trimester you are in.• Avoid exercises on the back after the first trimester.• Avoid abs exercises such as crunches, sit-ups and twists. • Stretch at the end of each workout for 10 – 15 minutes (focus

on lower back and chest stretches).

Warm-Up:• 15 reps each of 2 sets• Cat cow on all fours• Opposite arm and leg reach

on all fours

Circuit 1:• 10 – 15 reps each of 2 sets• Plie squat• Back row• Squat pulses• Bicep curl

Circuit 2:• 10 – 15 reps each of 2 sets• Lunge pulses• Chest press• Tricep extension • Standing pelvic tilts

Circuit 3:• 12 – 15 reps each of 2 sets• Side lying leg extension• Side lying inner thigh lift• Back leg extension on all

fours

samPle Prenatal worKout

December 2015 | 17

By: Sara Taha

Fitness

By: Rowana Badry

all You need to Know about anaerobiC traininG

what is anaerobiC traininG?In the simplest form, anaerobic training means training with no presence of oxygen. How is that even possible? I personally describe anaerobic training as if I am running from a gorilla that is trying to attack me.

Anaerobic training is short durations, executed at a very high intensity, and could be as short as 20 seconds of interval sprints and up to 2-3 minutes maximum. After those 2 minutes, oxygen will kick in, so for that short period of high intensity exercising, you go all out under the absence of oxygen. Then after those two minutes, your aerobic system kicks in. In other words, short periods of training, out of breath, chest popping out of your body kind of feeling and you are about to faint. Sounds too bad? Not really!

It is actually very beneficial and it gives you a great kick, releases your endorphins, and makes you feel super powerful. Anaerobic training will work on your cardiovascular endurance, and drive your heart rate up to the roof, exerting 84% of your maximum heart rate, if not more. This type of training will boost your metabolism, burn fat, and improve your endurance.

However, it is very important to be in a safe environment when executing high intensity workouts. Also proper stretching pre and post anaerobic training is required. You cannot sprint without stretching for example. Safety

first, so proper technique and stretching is highly recommended.

Anaerobic training is usually done pre or post strength session, but best if done post your strength session. If you’re looking to become more athletic in every aspect, then you should include both, aerobic and anaerobic training (high intensity cardio) in your training regimen. Plan your workouts accordingly and you’ll be doing your body a favor. You will also feel better in general. This allows you to generate more power, and it will give you better blood circulation and cardiovascular endurance. A great way to measure progress is also to test the results of your anaerobic training every 3 months and compare the timing or the number of reps completed, depending on the workout.

Sometimes anaerobic training is used by athletes to promote strength, power and speed, especially those who are competing in bodybuilding and their bodies are hitting a plateau in some way. Short duration, high intensity workouts will aid in their training before competitions. Muscle systems get used to exploding for two minutes which is what their goal is for competing.

A mixture of both anaerobic and aerobic training is optimal. You need to mix it up to avoid plateau and to optimize your fitness levels. Your performance will transform if you train your body under different conditions and loads. So plan your workout ahead of time and plan it wisely.

more beneFits inCluDe:• Endurance ability and fatigue

improvement• Stronger muscles• Improved power and speed

examPles oF anaerobiC traininG:• Sprints• Weightlifting• Hill climbing• Jumps• Tabata Runs

tricks to improve Your

runninG

Fitness

By: Ahmed Barakat

WWant to improve your running? Doesn’t matter if you are a sprinter or a long distance runner, these methods will lift your running to a new level. Let's go through them and see how those methods can improve your run and respiratory system (VO2 max).

Fartlek is a method for distance runners where the terrain and pace are continually varied to eliminate and enhance physical aspects of conditioning. They will improve your speeds and pace during long runs. Fartlek is the way to mix fun with your workout and get benefits at the same time.

In fartlek running the intensity of the run is varied to teach your body to recover quickly, no matter what level you’re at. It takes about 40 – 60 minutes and you can implement it to your running routine once a week starting by 10 – 15 minute warm up and ending the workout with 10 – 15 minute cool down. You have to make sure that your muscles are ready for the workout to handle the acceleration.

18 | December 2015

examPle oF PYramiD FartleK worKout 1. Warm up 10 – 15 minutes (brisk walking, light jogging)2. 2 minutes hard running3. 3 minutes easy running4. 3 minutes hard running5. 3 minutes easy running6. 4 minutes hard running7. 3 minutes easy running8. 4 minutes hard running9. 3 minutes easy running10. 3 minutes hard running11. 3 minutes easy running12. 2 minutes hard running13. 10 – 15 minutes cool down

There is also another way to use fartlek method in your running workout, depending on the distance you are going to run: Run fast and jog the same distance you ran e.g 20 fast running steps and 20 jogging steps, 30 fast and 30 jogging and so on.

Interval workouts are all our efforts for a certain time or distance followed by period or distance of recovery. Intervals will increase your speed and are great for improving your time on shorter distances. They will also improve your running form, endurance and burn fat. Intervals are done by 95 % of your maximum effort so if you can talk during your run, you are going too slow.

Tempo runs fall somewhere below interval and above easy run. You should be able to talk but not easily. Tempo pace should be somewhere between 10 kilometer and marathon pace, around 80 – 85% of your maximum effort. Tempo runs will increase your speed, pace and lactate threshold which will make you be able to run faster at easier effort. Tempos are not about distance or intervals, it’s about comparing time for the same route.

This example workout is 5 kilometer run using interval and tempo running. With warm up and cool down the total distance will go up to 8,2 kilometers. You should run faster as the distance gets shorter.

examPle oF interval temPo run1. Warm up 1600 meter.2. Interval 1k 3. Tempo 800 meter4. Interval 800 meter5. Tempo 800 meter6. Interval 600 meter7. Tempo 800 meter8. Interval 400 meter9. Tempo 800 meter10. Cool down 1600 meter.

• 400 meter tempos are the best for short distance.

• 800 meter tempos develop speed when training for 10k races and under to conditioning when training for longer races.

• 1600 meter tempos are used to train for long distance races like 10k and marathon.

Example: Repeat 10 x 400 meters at your race pace or above followed by 5 minute walk/jog recovery.

Easy runs will build your base, improve muscular and skeletal strength and aerobic fitness. You should feel relaxed when you are running and 80 – 90% of the run should b easy.

Long runs will help you run your first half or full marathon. Do at least one long run each week to keep your aerobic capacities. Increase your run by 10 - 15 % each week.

the Five triCKs to imProve Your runninG:1. Fartleks for speed and pace2. Tempos for speed and pace3. Intervals for speed 4. Long runs for endurance )5. Easy runs for recovery.

December 2015 | 19

Fitness

By: Charlotte Hickingbottom

it’s never too late to Get Fit – Fit in Your 60s

Functional fitness training has wonderful benefits for people in their 60’s and older. They are designed to train and

develop your muscles, making it easier and safer to perform everyday activities, such as carrying groceries, walking up the stairs or playing with your grandkids. There are a range of functional fitness programs such as P90X, BodyPump, TRX, CrossFit and Bootcamps.

Functional exercise training is especially beneficial for older adults in improving balance, agility, and muscle strength. It also helps to reduce the risk of falls and injuries. These exercises can be done at home or at the gym. By training your muscles to work the way they do in everyday tasks, you can live an independent life longer.

beneFits oF FunCtional Fitness in Your 60’s:Improves:• Posture. Functional exercises can help to

correct bad posture and muscular imbalances caused by the daily grind, stressful jobs and hectic lifestyles. Good posture reduces back and neck pain.

• Fat burning. Functional training provides fat burning workouts, by using full body exercises that improve strength, endurance and boost metabolism.

• Bone density. Medical studies show that functional resistance exercises significantly increase bone mineral density.

• Balance. With improved core and leg strength, functional exercises help maintain balance and posture control reducing the likelihood of falls.

• Sleep. Improved sleep is a wonderful benefit of any exercise program.

• Sex drive. Studies show exercise increases interest in sex and improves blood flow for easier arousal for men over 60.

20 | December 2015

is it ever too late to build muscle? No! The good news is that muscle mass can increase at any age in response to weight bearing exercise.

Reduces:• Back pain. Improved core stability

decreases the chance of back injuries. Functional movements strengthen and stretch back muscles for reduced chronic back pain.

• Diabetes type II. Functional training aids in weight loss and helps control blood sugar enhancing quality of life.

• Body fat. Functional exercise increases lean muscle mass and reduces body fat because it utilizes multiple muscle groups during each movement.

beFore startinG FunCtional Fitness traininG:• Check with your doctor before starting any

fitness program.• Be aware of medications you may be taking

and how it might affect you during exercise. Check with your doctor about timing your medication around your training schedule.

• Be aware of your limitations. Remember that you’re not 20 anymore. Be smart!

• Discuss all injuries with your coach/trainer.

suCCessFul traininG in Your 60s:1. MobilityDo not ignore your mobility. Remember that you are only in the gym for 1 hour of your busy day. For adults over 60, the time spent sitting behind a computer and driving has a significant impact on their ability to reach, bend and twist. Without mobility, one’s quality of life reduces significantly as we age. All those hours of sitting takes a toll on your mobility and strength. It’s important to work on

your mobility 2-3 times a day for 5 minutes. It will make an astonishing difference in how you feel, perform and recover during your day and while exercising.

2. Rest DaysRest days allow the body to adapt to recent physical stress, repair and rebuild muscles, and be stronger. For athletes over 60, rest days are twice as important because without them you risk overuse injuries, fatigue sickness and burning-out. You should allow for a minimum of 24 hours of rest between functional exercise training sessions. If it is a particularly taxing day, 48 hours is recommended.

3.Proper Recovery NutritionAfter the age of 60, the body’s ability to recover from strenuous exercise is reduced. To counter this, one needs to have a good nutritional recovery plan. There are many studies out there that discuss the timing of post-workout nutrition. The general rule is within an hour of finishing, but sooner has been shown to be better.What to consume – Keep it simple• A serving of dense carbohydrates such as a

banana, rice or potatoes.• Hydrate with water or on hotter days, an

electrolyte.• Eat a serving of protein, such as a hard

boiled egg, fish or leftover dinner.

There are loads of post-workout recovery drinks on the market. Do your research and find what works best for you and your body.

4.Train SmartMovement – Consistency - IntensityFirst, you need to master the movement and maintain proper form in order to prevent injuries. Next, practice the movement so every repetition is near perfect. And finally, you will be able to increase load and go faster while staying safe.

The wonderful thing about functional exercises is that they are easily scaled or modified to one’s abilities.

Perform as many rounds as possible with good form of the following functional exercises within 10 minutes. Each exercise has modifications for a difficulty level. Dumbbells can be added to increase the intensity.

• 10 reps per leg - bulgarian split squat (modification: unsupported lunges, supported lunges, or step-ups)

• 15 reps - push ups (modification: table push-up or wall push up)

• 20 reps - jump rope (modification: lateral jump over rope or toe raises)

Functional training helps individuals over 60 to live better, move easier, be stronger, healthier and live better, more independent lives. So start changing your future today by adding a functional exercise program into your life.

December 2015 | 21

Power Your Glutes with PlYometriC traininG

Fitness

By: Shereen Elbaz

GGluteal muscles are one of the largest muscle groups in the human body. They are made up of the gluteus maximus, medius and minimus. These muscles work together to abduct, rotate and extend the hip.

22 | December 2015

strenGtheninG the Gluteus is essential, as it helPs in: 1. Maintaining a good posture. 2. Refining athletic performance.3. Injury prevention, and that is because weak

glutes can cause an imbalance in the hip, which may lead to excessive rotation of the leg and lateral tracking of the patella, therefore potentially causing knee pain.

4. Lengthening your stride, accelerate faster and jump higher.

5. Improving daily functional movements such as standing up, sitting down and carrying heavy objects.

One of the most effective ways to strengthen this specific muscle group is plyometric training. This is basically “jump training”, which consists of exercises where the muscles exert maximum force in short intervals of time. Add a few of the following exercises into your daily workouts to give your gluteus a boost!

exerCise 1 – JumP squats• Stand with your legs shoulder width apart, arms

extended in front of your body. • Bend your knees into a squat, as if you are about

to sit on a chair. • Push through your heels into the air – landing

with soft knees into your squat position

exerCise 2 – JumP lunGes• Stand with feet shoulder width apart, hands on

hips. • Take a big step forward with one leg and bend

both knees to get into a lunge position. • Remember to not to let your forward knee go over

your toes; it should be in a 90-degree angle. • Push off with your front heel, jumping into air –

when in air switch legs and land with opposite leg in front.

exerCise 3 – box JumPs• Pick a box in which you can jump onto and get

both feet completely onto the box, to ensures that you won’t miss the box and get injured.

• Jump onto the box and land in the same position from which you took off.

exerCise 4 – tuCK JumPs• Begin in a standing position with your knees

slightly bent.• Hold your hands in front of you, palms down with

your fingertips together at chest height.• Rapidly dip down into a quarter squat and

immediately explode upward. Drive the knees towards the chest.

• Jump as high as you can, raising your knees up, and then ensure a good land.

exerCise 5 – alternatinG lateral one leGGeD hoP• Stand to the side of a cone or any small hurdle. • To get into the starting position, stand on one leg

with your knee slightly bent.• To begin, execute a counterjump to hop sideways

over the hurdle that you’ve placed.• Land on your jumping leg, and immediately jump

back to the start position.• Continue hopping back and forth.

December 2015 | 23

nutrition

weeK Fat loss Plan vol. 1

By: Victoria Haig

T

The Fitness Magazine’s 12-week fat loss plan has been split to a monthly basis. In our December’s issue you will find one nutrition plan for males and one for females to follow for 4 weeks. The following 8 weeks will be published in our January and February’s issues. For optimal results make sure not to miss them!

the sCienCe:At any given moment, even at rest, your body is breaking down muscle and building up protein. Now substitute the word ‘protein’ for ‘muscle’ and you quickly understand how dynamic your body is and how it can change in just a few weeks due to diet alone. Eating protein triggers muscle growth, moreover every time you eat 10 to 15 grams of protein you trigger protein synthesis.

If your normal diet is based predominately around carbohydrates, your body can react negatively. This can happen for example when you eat carbohydrates, your system pumps out extra insulin, making you hungry, grumpy and tired. Bear this in mind, a bad diet doesn’t just make you fat, it makes you unhealthy, unhappy and unenergetic.

The fix is to eat your way to a leaner, healthier body with the Fitness Magazines Plan that limits your carbs to 20-25 percent of your total calories. The rest of your diet will consist of 35 to 40 percent fat and 35-40 proteins. To add or reduce your calories based on your personal goal use the formula below:inaCtive DaY Calorie GoalA. Your weight, in poundsB. A x 15 =C. B-500 =

aCtive DaY Calorie GoalA. Your weight, in poundsB. A x 18 =C. B-500 =

Please try these eating principles and in a few months you’ll be lighter, energized and educated. Load up on fibrous vegetables and fat burning nutrients and watch the weight drop off.So here is the challenge: If you follow this well constructed scientific approach to your food we guarantee that you and your friends will be astonished.

rules For Fat lossI. Diet FirstEspecially if you are obese, set aside a few months to get in a calorie deficit to get a healthy, gym ready state.

Sometimes trying to implement too many changes at once can be overwhelming.

II. Weights over cardioIt’s easier to assess which changes elicit what responses. Keep a note of your program to monitor this.

III. Crush cravingsTo alleviate hunger pangs, drink plenty of water and herbal tea. If necessary you can take a

glutamine supplement to settle a growling stomach.

To keep hunger hormones in check never skip a meal or snack and enjoy one cheat meal per week.

IV. Eat FatHealthy fats actually burn fat. CLA tablets contact animal fat that can reduce belly fat.

Please note – macros given are approximate, as we cannot account for the exact quantities/weight of the foods given.

Try to follow the plan as closely as possible and you don’t have access to the foods listed use the principles of the plan. Replace proteins with another protein and carbs with another carb and so on.

When eating out follow the principle of the plan and eat a similar meal to the one allocated.

GOOD LUCK – LET’S GET STARTED

12-

24 | December 2015

December 2015 | 25

weeK Fat loss Plan vol. 1

shoPPinG list• Proteins• Whey - optional

eggs• Chicken breast• Lean beef steak• Lean minced

beef• Lamb chops• Tuna in water• Cottage cheese• Cold cuts• White fish• Salmon

healthY Fats• Olive oil• Hard yellow

cheese• Parmesan• Nuts• Seeds

Spreads and Dips• Tahina• Mayonnaise• Hummus• Nut butters

CarbohYDrates• Brown toast • Rice cakes• Sweet potato

leaFY Greens anD other veGetables• Cauliflower• Red bell

Pepper• Cabbage

Fresh or Frozen:• Spinach • Broccoli• Peas

aPPles anD other FruitsFresh or Frozen:• Raspberries• Strawberries• Blueberries

• Pear• Lemons • Lines• Carrots• Peaches• Apricots

leGumes• Garbanzo

beans• Lentils

seasoninGs• Fresh herbs• Lemon• Black pepper• Garlic• Ginger• Mint• Parsley • Paprika• Vinegar• Cinnamon• Curry powder

2 whole eggs and 3 egg whites or with peppers spinach and mushrooms or 1 scoop of whey protein with skimmed milk

Green leaf salad with chopped turkey cold cuts, cottage cheese and nuts

1 chicken breast with broccoli and salad

Filet steak with 1 tbsp mayo, mustard and cauliflower

1 chicken breast with 1 sweet potato and salad

2 lamb chops with a broccoli salad

1-2 pieces of oven baked fish with cauliflowerand brocoli and seeds sprinkled on top

100g beef burger patty with coleslaw made of: grated carrot and cabbage dressed wth light natural yogurt


1 chicken breast with 1 sweet potato and salad

1-2 pieces of oven baked fish with cauliflowerand broccoli and seeds sprinkled on top

2 boiled eggs 1 closed fist of mixed nuts and seeds

1 chicken breast

Chicken breast with 1 finger sized piece of cheese and cauliflower

1 chicken breast salad with 2 tbsp cottage cheese and a closed fist of nuts.

1 chicken breast salad with 2 tbsp cottage cheese and a closed fist of nuts

1-2 pieces of oven baked fish with cauliflower and broccoli and seeds sprinkled on top


1 closed fist of mixed nuts and seeds

2 boiled eggs 2 boiled eggs

FREE MEAL 1-2 pieces of oven baked fish with cauliflower and broccoli and seeds sprinkled on top

4 pieces of kofta with spinach and 1 tbsp parmasan cheese

Salad of 1 can of tuna in water with 2 tsp of cottage cheese and 1 closed fist of nuts

100g beef burger patty with coleslaw made of: grated carrot and cabbage dressed wth light natural yogurt

Green leaf salad with chopped turkey cold cuts, cottage cheese and nuts

Salad of 1 can of tuna in water with 2 tsp of cottage cheese and 1 closed fist of nuts

2 whole eggs and 3 egg whiteswith peppers spinach and mushrooms or 2 whole eggs with 100g turkey cold cuts diced and added

2 whole eggs and 3 egg whiteswith peppers spinach and mushrooms or 2 whole eggs with 100g turkey cold cuts diced and added



3 egg whites with 1/2 cup foul 1 brown toastwith peppers spinach and mushrooms


DAY 7DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MEAL 1

MEAL 2

MEAL 3

MEAL 4

MEAL 5

TOTAL KCAL

PROTEIN

CARBS

2,300

250g

140g

2,000

210g

110g

2,100

220g

130g

2,500

260g

130g

2,300

250g

140g

2,300

250g

140g

FREE MEAL

BENEFIT You’re loading up on green for immunity and recovery

Healthy fats ensure your muscles won’t waste away

End the day with fish to asborb fat and proteins while you sleep

The creatine in beef will boast any training you are doing

You are getting essential amino acids from five sources

Cheat meals are a very useful tools when you’re following a plan

Getting back on track ASAP after a cheat meal ensures long term sucesss

For men:

3 egg whiteswith peppers spinach and mushrooms

1 finger of cheese with 10 walnuts

1 chicken breast salad with 2 tbsp. cottage cheese and a closed fist of nuts

8 celery sticks with 1 tbsp peanut butter

1 steak fillet with mushrooms and green vegtables


1-2 pieces of oven baked fish with cauliflowerand broccoli and seeds sprinkled on top

100g beef burger patty with coleslaw made of: grated carrot and cabbage dressed with light natural yogurt


1-2 pieces of oven baked fish with cauliflower and broccoli and seeds sprinkled on top

1 chicken breast grilled with grilled vegetables


1/2 cup of hummus or tahinia with 1 red bell pepper sliced for dipping

8 celery sticks with 1 tbsp peanut butter

1 small piece of choclate 20g (options include Galaxy Minis, 2 Kinder fingers, fun sized Toblerone)

Salad of can of tuna in water with 2 tbsp cottage cheese


1 bowl of soup (lentil) with slice of 3 turkey colds chopped and added to the soup

2 boiled eggs with 2 slices of turkey cold cuts with 1 finger of cheese with chopped sticks of cucumber and carrots




FREE MEAL Salad of can of tuna in water with 2 tbsp cottage cheese

1 closed fist of pistachios

1 carton chocolate milk

1 apple with 1 tbsp peanut butter


1 small piece of choclate 20g (options include Galaxy Minis, 2 Kinder fingers, fun sized Toblerone)

1 cup of cottage cheese with 1 rice cake with cucumber and tomatoes

1/2 cup of foul with 2 whole eggs

3 scrambled egg whites with spinach and 1 brown toast

Balanced body smoothie

3 egg whites with 1/2 cup foul 1 brown toastwith peppers spinach and mushrooms

3 egg whiteswith peppers spinach and mushrooms

DAY 7DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MEAL 1

MEAL 2

MEAL 3

MEAL 4

MEAL 5

TOTAL KCAL

PROTEIN

CARBS

1,305

120g

90g

1,555

100g

110g

1,500

96g

100g

1,400

102g

130g

2,304

250g

140g

2,306

90g

110g

FREE MEAL

BENEFIT

Reseach shows fiber can fire up fat burn by as much as 30%

Vitamin D is essential for peserving muscle tissue, good sources include tuna and cottage cheese

Garbanzo beans used to make hummus have one of the lowest glycemic indexes of any food - stabilisng blood sugar

Research shows calcium through dairy products may reduce fat absorption from other foods

Turkey and other lean meats are the key of dramatic body transformation and overall health

Cheat meals are a very useful tool when you’re following a plan

Small treats like 20g of chocolate help prevent binges

For women:

26 | December 2015

reCiPe banKBalanced Body Smoothie• ½ cup frozen raspberries or

strawberries• ½ cup cottage cheese• ½ cup plain low fat yogurt• 2 tbsp. creamy peanut butter

OR if you have whey and would like to use it:• ½ cup frozen raspberries or

strawberries• 1 scoop of vanilla whey• ½ cup skimmed milk• 2 tbsp. creamy peanut butter

• Combine all the ingredients in the blender until creamy

Scrambles Egg Whites With Spinach• Coat a non-stick pan with a

drizzle of olive oil or cooking spray. Heat medium to high.

• Add egg whites and spinach, cook until desired consistency.

• Remove and place on a plate and add 1 tablespoon of Mexican salsa sauce.

Lamb Chops and Broccoli Salad

• Add lemon black pepper and rosemary to your lamb chops and grill for 5 minutes on each side

• Meanwhile boil the broccoli for 4 minutes.

• Fry the some garlic and chili in a drizzle of olive in a pan

• Then add the broccoli to the pan coating in the chili and garlic and serve.

aCCePt the ChallenGeOnce you’ve accepted the challenge, get your office workers, friends, partner or family to try The Fitness Magazine fat loss plan and change their life too.

At the Fitness Magazine we want to support you and know how you’re doing. Hashtag your meals, yourself training or your transformation journey for a chance to be featured in the magazine’s social media platforms.

#fitmagfatloss2016

For any questions or support please do not hesitate to contact @healthymealadvisoregypt by direct message.

Follow us on: The Fitness Magazine thefitnessmagazine

for more information visit our website :

www.inseason-store.com

3 Ismael Mohamed Street ,Zamalek 88 El Marghany Street, Heliopolis

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inseasonstore

InSEaSon’S Hot powEr graIn bowl,

asian EquationQuinoa, lentils , wheat berries , shredded

carrots, purple cabbage, roasted cashews and sesame seeds. Served with inSeason’s tangy

teriyaki dressing.

Nowadays, deciding on leading a healthy diet and lifestyle pops the question of whether to go for conventionally grown food or pay the extra pennies and go for organic food.

To start with, the word organic means natural.Organic food usually refers to the agricultural products that were grown or processed by farmers in a natural way without any artificial interference. Organic fruits and vegetables are grown without adding any artificial or synthetic pesticides, sewage based fertilizers or genetically modified organisms (GMO). They are also so fresh and only grown in their seasons; for example no organic strawberries would be found in the winter.

As for animal products; meat, poultry, dairy products and eggs, animals are raised and grown without taking any antibiotics, growth hormones or GMOs. They are raised in their natural habitat; they eat natural food and have access to outdoors and the sun.

abC For

So what makes organic food different? Unlike conventionally grown food, organic food is characterized by the following:1. Organic food is free of pesticides:

Pesticides are chemicals used by farmers to protect the crops from insects, mould and whatever could harm the crops. However, residues of these chemicals remain on and in the food we eat. Several studies link using pesticides on food to getting serious diseases such as different types of cancer. Children are the most vulnerable when it comes to the development of their immune system as a result of exposure to pesticides. Also, pregnant women can pass them to their unborn babies negatively affecting their development. It is worth mentioning that the amount of pesticides residues found in non-organic food is within the safe levels.

2. Organic food has a shorter shelf life than conventionally grown food since it contains no preservatives, no artificial colours, flavours or sweeteners.

3. Organic meat, dairy and poultry products are free of any antibiotics: antibiotics found in the non-organic grown animals can cause the development of antibiotic resistant strain of bacteria which can

By: Christiane Farid

cause the consumer the risk of not being responsive to antibiotic treatment in case of being sick.

4. Organic food is free of GMOs: GMOs are used to add characteristics to the food that could have never existed naturally. According to the FDA, no serious illness has been linked to GMOS but scientists’ argument against GMOs is that it is a recent technology and all tests done were only considering short term basis.

5. Organic food is more environmentally friendly: the way organic food is grown and processed helps conserving our environment through cleaner water and cleaner soil, and less pesticides and chemicals, accordingly less harm to birds, insects and any living organisms near such plants. It also promotes animal welfare.

Over the past 50 years, it has not been proven that organic food and organic food products are significantly more nutritious than non-organic food. However, the only concern about organic food is the cost since the procedures required for the growth and processing of organic food require more labour increasing its cost.You can go for totally organic or mix your grocery shopping with both; organic and non-organic food. To be able to do that, find out what different organic food labels stand for.

• 100% organic: This label means that the food is 100% made out of organic ingredients.

• organic Food: This label means that the food is made out of 95% organic ingredients.

• made with organic Food: This label means that at least 70% of the ingredients are organic.

• Contains organic Food: This label means that 70% or less of the ingredients are organic.

A general rule is that the more natural your food is and less ingredients it has, the healthier it is. So next time you are grocery shopping you know what is worth every penny of yours.

FooDnutrition

28 | December 2015

nutrition

By: Jasmin Çakmakçı

servinGs: 3 (6 wraps)time: 1.5 hours

inGreDients• 2 eggs• 4 dl milk• 2 dl any flour of your choice• Coconut oil

FillinG For two wraPs (1 Portion)• 100 g tuna • 3 tbsp yoghurt• 1 boiled egg• Spices (paprika, lemon pepper and

cayenne pepper)• 6 slices of cheddar cheese

DireCtions1. Mix the flour, milk and eggs. Let the

mixture rise for one hour.2. Use coconut oil and fry the mixture in

a frying pan until it’s solid.3. Mix tuna, yoghurt, egg and spices

together.4. Place the cheese on the wrap. Fill

the wrap with the tuna mixture and enjoy!

tuna wraps – Filling snack recipe

wheatgrass is quite the super grass of our time. not only does it contain every mineral your

body needs, but it is also packed with large amounts of vitamins a, b-complex, C, E, I, and K, and provides you with 17 different amino acids; the building blocks for humans. the oxygen found in fresh wheatgrass has an almost immediate effect on increasing the oxygenation of the blood.

wheatgrass is a main player in inSeason’s toxin neutralizer Juice, and is accompanied by apple, cucumber, lime, and mint. together, they contain powerful antioxidant properties, promote heart and brain health, and fight against inflammation. the superfood combo also helps maintain pressure levels and nerve function, promotes digestion and soothes the stomach, freshens the breath and inhibits bacterial growth inside the mouth. all in all, the powerful blend in toxin neutralizer is supercharged for refreshing, restoring and nourishing your system.

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nutrition

FFor ages, Egyptians used to cook using ghee or natural butter, until they started to use corn and sunflower oil as a replacement, thinking that they are doing their health a favor. Well, if you are one of those people, you may want to reconsider this. In the upcoming few words, I will outline the different types of oils that are good for cooking and the ones you want to stop using.

the best oils For CooKinG

By: Shady Labib

Oils are fats that are liquid at room temperature while butters are fats that are solid at room temperature. Both are very healthy given that they are used at their natural forms without changing their structures.

Fats are long chains of carbons and hydrogen linked together by chemical bonds. The difference in the

properties in fats goes back to the nature of these bonds. Some bonds are “unstable”, and they are called unsaturated, which means that they are more liable to change. Examples of unsaturated fats are olive oil and canola oil.

On the other hand, saturated bonds found in saturated fats are stable and

resist change. Examples of saturated fats are butter and coconut oil.

The goal in cooking is to use saturated fats for high heat cooking because they will withstand the heat without spoiling and then use unsaturated fats for low heat cooking or cold use since they are quickly damaged by heat.

30 | December 2015

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what’s better than starting your day with a great source of energy and protein? Eggs, though believed to affect your cholesterol, have been scientifically proven to only benefit

the body. the presence of choline, leutin, and zeaxanthin, keep your memory sharp and your eyesight sharper. the nutrition found in eggs is sufficient to keep you full for a longer time than your average breakfast, which keeps you going for longer!the high protein content prolongs fullness and so helps you snack less in between meals. In terms of weight loss, whole eggs are a must-have in your diet.

Start your day wItH InSEaSon’S Egg brEaKfaSt, avaIlablE froM 8 aM to 1 pM, EvEryday of tHE wEEK.

hiGh heat CooKinG:You know that you are cooking in high heat when:• The oil is in direct contact

with the flame (pan stir frying)• The oil becomes bubbly • The oil becomes smokey• The food starts to darken

1. Butter or ghee:• Unlike many beliefs, butter is

a healthy fat that can be used in moderation and in balance with other types of healthy fats in our diet.

• Make sure to choose natural butters that are made from pure animal fat and not the ones that contain vegetable oil.

2. Coconut butter/oil:• Coconut oil is another

saturated fat, that has additional health benefits since it is a MCT (medium chain triglycerides), which makes it quickly absorbed to the circulation rather than being stored. Just make sure to choose extra virgin coconut oil.

low heat CooKinG:This is when you use medium to low flame in cooking. This also applies to oven baking or roasting.

1. Olive oil• Olive oil mainly consists of

monounsaturated fatty acids, which makes it unstable if exposed to high heat. So make sure to use it during baking or adding it to already cooked meals.

2. Flax seed oil:• This omega-3 rich

polyunsaturated fat cannot

stand any amount of heat. It is best used cold with salads or beans.

unhealthY oils:These are oils that you should try to avoid all together. Either because it is processed, or because it is high in fats that your body doesn’t need.

1. Corn oil and Sunflower oil:• Both are high in Omega-6

fats which are fats that are already high in our diets. We should rather aim at increasing our Omega-3 fats through the consumption of fish oil and flax seed oil.

2. Margarine (spreadable butter):

• These are vegetable oils in essence that went through hydrogenation – a process by which hydrogen is added to the fat turning it from liquid to solid resulting in trans fats which are the cause of all heart diseases.

On a different note, deep frying is an unhealthy practice regardless the type of oil used. This is due to the fact that during deep frying, the food will lose more than 60% of its water and liquid content and it will be replaced by oil. So you will end up eating what looks like a sponge soaked in oil.

In summary, it is important to understand the differences between oils and how they behave before using it in cooking, because some of it – even healthy oils – could become toxic if handled wrongly.

nutrition

By: Ali Abu Ghaben

MMany athletes who reached the point of no progress and fatigue started to reach out for aid of “supplementation world”. You find yourself going back and forth with personal experiences and unprofessional opinions gaining nothing, but a hazy image about the whole thing. Here, in The Fitness Magazine, we seek to unravel the ambiguity surrounding the controversial issue of supplements and provide a user’s guidance into the do’s and don’ts of the supplement world.

is sPort suPPlementation neeDeD?

32 | December 2015

a Common minDset is alwaYs questioninG: Why should we consume such products, while we have the entire God given nutrients in food varieties? And to make it worse, you start wondering whether they are safe. Your bewilderment grows as you pose the question of “do I really need them”? The answer to all these questions is never certain.

This uncertainty stems from the fact that the need, condition, and target vary from one individual to another. For instance, some would need a supplement to stop their hair from falling, while some others will need a different supplement for ligaments. “It is widely experienced that athletes would pig out on a certain type of food that can fulfill their needs or adhere to a simple routine, like having a few extra hours of sleep.”

Some supplements are safer than the others, but in general they are all designed for human use. Either clinically tested or scientifically proven for safety and efficacy, most of them are in fact not approved by the FDA, but this is due to governmental rather than medical issues.

“It is possible to get all the nutrients you need by eating a variety of healthy foods, so you don’t have to take one”, says Carol Haggans, a registered dietitian and consultant at the National Institute for Health (NIH).

But I bet, she never had an HIIT (High Intensity Interval Training) after having eight hours shift; however, the simplest way to phrase it, is at the lowest scale. Supplements can be perfectly used by filling up the gaps in your diet. On that note, there is a commonly mistaken belief that you might consume these supplements for a week or two to alleviate distressing symptoms or simply reach a specific target. That can only be specified according to individual cases, conditions, and targets. Even with a balanced predominately diet, with loads of fruits and vegetables, and even counted portions.

one oF the FollowinG FaCtors Can maKe a DroP oFF:1. Depleted soils, which cause most of the

fruits and vegetables to grow less richer in vitamins and minerals.

2. Long transit time for delivery, which might cause fruits and vegetables to lose their benefits.

3. Overcooking the vegetables will also lead to the loss of the nutrients.

4. Not eating regular meals, which we all have experienced before. This ruins food synthesis in the body.

5. Normal aging, which affects the nutrition needs in our body.

6. Stress which demolishes the immune system and the list goes on.

Try to place the question the other way around: “Why don’t we take supplements or why people who supplement progress faster, endure longer and drop off less often?”

Here is one reason to believe in that, “the anabolic hour”, we only have one hour after any workout to maximize the benefits from the nutrients we consume. It happens when the muscle has the capability to grow the most. And that requires the muscle to have its protein as soon as possible for food synthesis to take place. Nothing will deliver that amount of viciously needed nutrients in that tiny amount of time except dietary supplements. We are not saying jump off your seat and pig-out. All what we are recommending for you is to try out one or two products that your body might be in need of, to observe the difference which will certainly show.

“why don’t we take supplements

or why people who supplement

progress faster, endure longer and

drop off less often? ” December 2015 | 33

34 | December 2015

nutrition

By: Omar Mamdouh

shoulD i imPlement reFeeD DaY in mY Diet?

In November’s article, we mentioned two ways to break your diet: cheat meal and a reefed. We talked about the cheat meal and how you can manage to implement it in your diet without gaining excess fat. In today’s article, we’re going to talk about a specific kind of diet break called a reefed. You’ll learn why you should consider having a refeed during your diet, how to set it up, what and how much to eat during it and how frequently you should do it.

A cheat meal is when you break your own rules by eating a large amount of something you shouldn’t eat, mainly junk food.

A refeed is a planned increase in calories, usually from eating additional carbohydrates for a short period of time and returning to your normal diet instantly after that. The key difference is that you stick to your diet in terms of the foods consumed.

The main principle of a refeed is to lose more fat – especially if you are less than 10% body fat for men or less than 20% body fat for women - while maintaining or even increasing your muscle mass. Moreover, it helps to give your body a breath of fresh air from dieting so when you cut calories again, you lose fat faster.

December 2015 | 35

Simply put: If you want to lose weight, you need to eat fewer calories than you expend (caloric deficit). If you keep this up, you will lose weight when the input is less than the output.When most people diet, they stay in a caloric deficit for the entire time until they reach their goal weight. For many people, this works well.

For others, it’s not that easy especially for :1. People who are diet resistant.2. People who reach plateau phase where the

body adapts itself to the current weight and can't lose extra fat.

3. People who want to be very lean as athletes, bodybuilders, models and figure competitors.

what are the Pros oF havinG a reeFeD?• Refilling muscle glycogen

This results in maintaining – or even increasing – muscle mass. As when dieting, muscle glycogen (stored carbohydrate in the muscle) is reduced.

• Normalizing hormone levels Refeed normalizes hormone levels of hormones such as leptin, ghrelin, insulin and peptide YY.

• Increasing flexibility with your diet More flexibility allows you to fit more foods into your macros for the day. It makes sticking to your diet easier during the other days because you know you have a refeed coming.

You may be wondering what the benefits of a refeed are over a cheat or a free meal? Well, a refeed is calculated. You will still have a protein, carbohydrate and fat goal for the day. This is more predictable than an all out cheat or free meal.

Also cheat/free meals have a tendency to lead to further eating outside of the plan. You don’t see that as much with refeeds because the dieter must remain in control due to still tracking food intake.

what are the Cons oF havinG a reeFeD?• Carb coma

This phenomenon occurs in some individuals after a very high-carb meal; the drowsiness that ensues is likely derived from the high amount of serotonin released from the meal.

• May cause some people to binging This happens in case if the refeed is not pre-planned.

• Generally lower fat intake It is usually wise to concurrently lower fat intake with a high-carb refeed since you don’t want to blunt the insulin response or encourage fat storage.

Setup a Refeed:1. Total calories:

The amount of calories on your reefed is calculated according to the reefed frequency. If it's going to be every 7 – 14 days, your daily caloric intake will rise to about 3 – 3,5 times of your daily low-calorie or low-carb guideline. If it's going to be every 3 – 4 days, increase your daily caloric intake to about 1,5 times your daily low-calorie or low-carb guideline.

2. Macronutrient composition: Protein: Keep the same amount of protein or drop 10 – 20g and replace with carbs. Fat: If fat is under 25% of your total calorie intake, you can keep it the same. If it is higher

than 25% then reduce it to that range. Carbohydrates: Carbs are the main macro when it comes to refeeds. There are going to be a huge range when it comes to how many carbs to intake when refeeding. A good starting point is 1.5 – 2.5 times current carb intake or 2 – 4g per pound of lean body mass. This is just a starting point, some people will be able to handle a lot more while some will probably need/benefit from less. Examples of carbs to be included are pasta, white rice, bagels, cereals, oats and bread. Try not to overconsume fibers to avoid GI distress and bloating.

3. The duration of your reefed: Most refeeds last between 5 hours to 3 days. I personally prefer to do short, more frequent refeeds. I generally think a 12 – 16 hour refeed works the best.

4. Frequency:• If your body fat percentage is above 15% for

males and above 25% for females, limit refeeds to once every 2 – 3 weeks.

• If your body fat percentage is between 10 – 15% for males and between 20% - 25% for females, refeed once every 1 – 2 weeks.

• If your body fat is below 10% for males and below 17% for females, you may want to incorporate a refeed day up to twice per week.

Keep in mind that you don’t need to implement refeeds as soon as you start a diet (caloric restriction). It takes a while for the negative aspects of dieting to set in. Happy refeeding !

nutrition

By: Noura Hassaballa

FastinG Fuss

WWe somehow get a bit cranky when it’s almost time to fast for whatever reasons we have. Whether you are permitted to eat certain foods during fasting, or you will be abstaining from foods completely for more than 13 hours, it’s still called fasting. However, many of my younger generation clients have been asking me about the new so-called “intermittent fasting” diet, thinking it’s the new magic bullet for weight loss.

intermittent FastinG DeFinition:It’s a pattern of eating your normal amount of food within a time frame then fast for longer hours (can go up to 24 hours or more), while including all calorie-free liquids. The 5 most popular intermittent fasting methods are:

leanGains: In this type of fasting’ women fast for 14 hours while men fast for 16 hours each day, then they eat in a window of 8 (women) to 10 hours (men). As I mentioned above, calorie-free drinks are still permitted during the fasting hours. So basically you can eat from 12 pm to 8 pm or 10 am to 6 pm, dividing your usual meals within this time frame, then fasting for 14 or 16 hours from the last time you ate.

eat stoP eat: This one is a “fast” then “feast” type of regimen, where you fast for 24 hours once or twice per week and eat normally the rest of the week with no forbidden food. Keep in mind that you are still allowed to eat all what you want just in moderation and not as much as you used to.

the warrior Diet: Stepping it up a notch to the 20 hour daily fasting, while eating only one large meal every night. This one is designed more for night eaters. However, you are allowed a few

servings of raw fruits or veggies, fresh juice, and a few servings of proteins. During the four hours “feeding” you are supposed to eat veggies, proteins, and healthy fats; while having some carbs, sensibly.

Fat loss Forever: The Warrior Diet and Leangains are both combined to give you the “all in one” plan. In your seven day cycle you basically alternate between the two diets while getting a cheat meal at the end of every week, but this so-called happy meal is followed by a 36 hour fast; which may not be very appealing to many.

uP DaY Down DaY or the alternate-DaY: Eating normally for one day then drastically reducing you calories the next day to one fifth of your normal intake. It is advised to consume meal replacement shakes to supply the body with essential nutrients only for the first two weeks though, after that you should start having real foods.

Now that I have explained all five fasting methods clearly, let’s discuss the “pros” and “cons” and get the scoop on this whole fasting route. Besides that the methods stated above are different, if you take a closer look and dig deep, you will find that they all somewhat follow

the same protocol which is refraining from food for longer periods of time so your body can start working normally without any stress. Keep in mind that it’s how you adjust your body to eating patterns. Also, any slight change that you do to your diet will eventually result in weight loss. There haven’t been any studies or evidence yet supporting intermittent fasting, but some people are happy with the result they got. On the contrary, others didn’t seem to have any significant change in their weight. You still have to keep eating healthy 90% of the time, exercise, restrict your calorie intake which in all cases will result in weight loss or to be more specific, water loss. In whatever type of fasting you are doing whether you eat or not, if you switched to eating healthy you definitely will see results immediately in the first week. If you adjust your eating patterns to eating the same calories at the same timings daily, you will still lose weight. It all comes down to how you choose to do it.

Intermittent fasting may fit some people’s lifestyle and may not with others. It may be great for people with gastrointestinal disorders, high blood pressure, or other problems, because it gives the body some time to heal and restructure itself again, but the question is: how long can a person do it for?

36 | December 2015

38 | December 2015

body & soul

By: Yasmine Shahineis Your life FaKe?Unfortunately,

nowadays many people are scared to admit even to themselves that they are living in a false reality.

It’s like they’re living in a big lie every single day. They are awake living the day-to-day life while hiding and suppressing their true selves. They are lying about who they really want to be, what really makes them happy and what they want to do with their lives. They even lie about what really annoys or irritates them!

If you think you are one of these people, you need to press on your “pause” button now and ask yourself:“Why am I doing that?” “Why am I so scared to say out loud what I really want or feel?”

Is it to impress others? Is it to hear others say they wish they were living your life? Of course we all feel satisfied and happy when our entourage acknowledges our work, success, happy relationships, humor, social skills, etc. but that feeling will only feel right and true when you are actually living these facts and not pretending to!

Don’t you really see that your life is too precious to give away all its happy moments and experiences just to live up to others’ expectations?

Living a fake life will surely give you a comfort zone where you might feel relaxed and safe but surely you will never feel that you are happy. You might want to go on posting pictures of you with your friends or partner on Instagram or Facebook with a comment of “what a great outing” or “love you dear,” but be honest with yourself here, if that comment of yours was fake, will you feel really happy when everyone starts writing to you “oh god bless you both” or “you all look great dear”! Of course not…

What happens to us when we start compromising our own identity is that our mind has this image of perfection of “how we should be” then it starts doing a comparison between this image and who we actually are now. This is when we start rejecting ourselves and allow this feeling of the “I am not good enough” to control our actions and thoughts and start living a fake reality.

Once you are sucked into that fake life, each day you will find yourself more and more trapped. You will end up trying harder each day to maintain and improve an image and a delusion that you have created. The burden you will be carrying will make you feel as if you are locked in a cage where you wish you could escape from every single day to win your freedom back.

Sounds depressing right? But here is the good news for you:Your self-prison is only in your head, which means that you can get up and leave anytime you want. You don’t have to pretend anymore, you have a choice right now to be honest to yourself, to know that your life is worth living the way you want it to be.

Don’t lock yourself between the walls of having a certain job or clothes, cars, money or houses…..You don’t have to prove anything to anyone.

You don’t have to change who you are or what you have to be happy. Only when you express self love and self acceptance you will feel happy. This is when everyone around would wish they would be living like you. This is when you will really feel the pleasurable feeling of recognition and acknowledgments from people around you.

Don’t allow feelings of jealousy or envy control you and make you start comparing your life to others after seeing a picture or a post on their Facebook walls. Always remind yourself that that is just a snap shot of what might not be their life.And even if it is, it’s not your life. It is not who you are, others can never share your exact wishes and dreams because simply they are not you!

If you realize that you are living behind a mask, throw it away now, it’s not worth it. You deserve to enjoy and celebrate your real life achievements and your real happy moments with your real loved ones.

FaKe

December 2015 | 39

is Your life FaKe?

Pilates is more than a way to exercise the body. It enhances your mind-muscle connection and improves your control over the body. The movements involved in pilates target every muscle in the body leaving no room for an underdeveloped muscle, with just the use of a mat!

The outcomes from exercising are almost always beneficial, but pilates excels in strengthening your core and improving your balance. Here are a few exercises that suit every beginner:

Core strenGth anD balanCe with

Pilates

1. the 100:Lay down on your mat, backside down, and tuck your knees to your chest, with your feet raised just a little over the level of your body forming a 90 degree angle between your shins and thighs. Now inhale for five counts, and exhale for five. Repeat this a 100 times (50 if you’re really having difficulties) and only rest after 10 times. Keep your head resting on the mat if it feels uncomfortable.

2. rolling like a ball:Sit on your mat with your feet pointing towards the floor, ankles straight, and toes touching the mat. Hug the back of your thighs without interlocking your hands and rock backwards to your shoulders and forwards to your toes. Pay attention to your breathing and synchronize it with your movement. Do this five times consecutively to improve your balance and massage your back.

3. Circle Plank:Plank on your mat with just your forearms and toes touching the mat, and lift one knee towards your chest and move it in a circular motion. After five circles, switch knees and repeat.

4. bridging:Your core involves your lower back too, and this is a simple way to target it. With your back and feet resting on the mat and your knees bent, raise your buttock forming a “bridge” connecting your knees and shoul-ders. Don’t rest your weight on your neck or head and breathe normally. Repeat this ten times.

These movements are all you need to build a modest base for your pilates journey and help you with movements that are a little more advanced or keep up in classes.


body & soul

40 | December 2015

body & soul

Yoga: the Perfect PracticeBy: Sandra Shama Kaur

I have met a lot of people who seem to want to challenge my dedication to yoga. I guess it’s because I used to be quite an athlete, for example I was frequently involved in weight training, cardio training and other fitness junkiness so my friends wondered how I could just stop? How do you manage to stay fit?

Well my friends, here is why yoga has it all.

CouraGe This pose is an advanced version of a headstand (Salamba Sarvangasana) that is called Urdhva Padmasana. To perform this pose effectively, we first need the core strength that can support us to stand on our heads without putting too much weight on the neck or shoulders. Certainly, the pose brings up a lot of fear, thus we need to cultivate courage and for that to happen we need to be able to harness the breath to deeply relax. The next step is to be able to bend the legs in this bounded lotus, which requires flexibility and balance. To tie it all together, relax the face, teeth, jaws, mouth, and eyes and meditate deeply. This is yoga. No pushing. No pulling. No forcing. No competition.

leG strenGthThis next pose is called (Utthita Hasta Padangushthasana). Doesn’t it look magnificent? Most people try to jump into the pose without understanding its basics. To perform this pose, we need stability in the ground, core strength, ability to balance on one leg and a calm steady mind that is able to focus on one point. On each inhalation we fill the body with energy and on each exhalation we can relax more into the pose which allows us to stretch deeper. You’re probably wondering how anyone can relax in this pose. Well my friends, that’s why yoga yields it all; Not only do we get strong, flexible and balanced, but we also learn to relax during the most difficult times.

Core strenGthThis pose is called Navasana or boat pose. To perform this pose effectively, we need core strength, flexibility in the legs, balance on the sitting bones and a nice flat back. No amount of abdominal exercises will yield to this pose, because what we actually need is three yogic techniques; first know how to apply the body locks; second know how to inhale to fuel and exhale to distribute energy to the muscles and third, to be able to cultivate calm and relaxed mind. So the final outcome is a completely relaxed and serene face, body and mind performing a pretty challenging pose. Imagine if you could take this attitude out in the real work when you are being challenged?

let it all GoThe seal of any yoga class is the child pose or balasana. To perform this pose effectively, we need to be very comfortable with doing an easy exercise without freaking out that we are not working hard enough. But usually, when we have accustomed ourselves to do challenging exercises, we find it very annoying to do something that is soothing and relaxing. And herein lies the lesson behind this pose that we do not always need to challenge our body or mind, our friends or neighbors. Sometimes, it’s okay to yield and let everything go and look to the higher power for guidance and protection. So in this pose, we effectively exercise the mind and the heart and go beyond the limitations of the ego.

And this, my friends, is why Yoga is the perfect practice that brings it all together. I highly recommend it for all.

beautY in aCtionThis is one of my all time favorite poses and it’s called dance or Nataranjasana. To perform this pose effectively, we need to be able to balance on one leg which requires you to have stability on the ground, a strong navel point to connect with the point of gravity and a flexible spine to be able to bend backwards Once again, a pose that has it all and doesn’t it look stunning. Imagine we can exercise being beautiful in each and every moment of our lives, without relying on makeup, hair, having 6-pack or a nice outfit.

December 2015 | 41

how to use minDFulness in Your Daily life

body & soul


WWhether you hit the gym frequently or have only heard stories about what it’s like on the inside, or you’re swinging on your desk chair from 9 to 5, it’s time you take things a step further. Put your knowledge into action and develop yourself not just physically, but mentally and emotionally too, by trying a few of these mindfulness exercises. Mindfulness is not necessarily practiced only during meditation, but can considered as an independent aspect in the process that is used during meditation.

These exercises will bring you closer to the current moment, the one you are living right this second, and help you detach your mind from the worries of the past and the concerns of the future. In time, it will be easier to unclutter your thoughts instead of leaving them unfinished or interrupted and moving to the next.

beFore You trY these exerCises, here’s a list oF thinGs to KeeP in minD:• Mindfulness can be practiced in any position

you find comfortable, as long as you don’t fall asleep.

• Don’t zone out and daydream. It is likely, but you must also know how to go back to your exercise.

• Don’t suppress any feelings or thoughts, rather acknowledge and detach from them peacefully.

• Being distracted is normal, but mindfulness will help you deal with that.

• Now, since you’re able to find the time to read this, you most probably have time to try a few exercises!

one minute minDFulness:Note the time and for the next 60 seconds, focus on your breathing. Close your eyes to reduce external stimuli. A minute may feel like a decade so you’ll have to catch your mind when it drifts away. Try it now! This is an easy way to start your mindfulness journey since you will only improve. If you can’t focus on your breathing at this stage, or on a sound you produce (mantra), try a mindfulness bell recording (downloadable audio).

ConsCious observation:Pick up an ordinary object that you use frequently, but never pay attention to, like a pen

or your mug. Don’t study, asses, nor should you think about it. Just observe it. You will feel more “awake” and experience a heightened sense of the present time.

ten seConD Count:This is a little harder than it sounds. Count to ten, and don’t think of anything but your count. If your mind wanders, count from the beginning. If you think “I’m getting the hang of this” while counting, repeat! Any thought in this process should trip your count to zero.

minDFulness Cues:Associate an event that occurs out of your will to One Minute Mindfulness. Every time the doorbell rings for example, take a moment.

the “i”: Every instance you refer to yourself in a sentence as “I”, think about the context of it and how you are referring to yourself.

minDFul silenCe:Spend an hour or two in complete silence. Earplugs may help.

Mix and match freely in these exercises. Let that every morning cup of coffee remind you of your daily dose of mindfulness exercising, or when you’re on your way to work - just make sure you aren’t the one driving!

42 | December 2015

ZamalekHeliopolisMaadiNew CairoMall of Arabia

MadinatySodic (westown hub)Lpassage (Alexandria)Tivoli Dome Zayed & Heliopolis Cairo Festival City Mall

NOW OPENat the Courtyard Maadi

how to avoid Common GYm body & soul

By: Ahmed Mostafa

OOne of the major issues people face during their gym routine and workouts is injury, which may prevent the ability to exercise.

Most of the injuries occur because of incorrect techniqueor muscular imbalances, but injury can also happen to anyone, regardless of their fitness level.

Commonly seen injuries are the ankle and foot injuries, back and neck, knee and hip, and shoulder, elbow and wrist injuries. Muscle pull, strain or tendinitis are also common.

baCK inJuries:Back injuries may vary from muscle spasms to an injured vertebral disc or in severe cases, vertebral subluxation or dislocation. These injuries are mostly caused when hitting the gym without proper foundation and preparation to muscles and ligaments of the back, abdominal,hips and core muscles.

Strained Back:This is the number one most likely injury.Causes: Many people have weak back muscles due to prolonged sitting at work or home. Going too hard at the gym or even moving too quickly and expecting weak muscles in your back, hips, and core to support your back and maintain proper spinal alignment is a sure formula for injury. Failure to warm up before beginning a workout, attempting to lift too much weight before you have built up a base, poor posture, and lack of regular exercise lead to lower back injuries in and outside the gym, and fast. Lift with your legs, not your back, and gradually strengthen your back muscles with low intensity exercises.

Avoidance: It may be impossible to eliminate the risk of ever having a back injury, but taking gradual steps to strengthen the muscles supporting the back and core, using good posture, avoiding sitting or standing in the same position for long periods of time, and scheduling weight training with days off for recovery will greatly reduce the chance of injury. Avoidance for lower back injuries includes rest and gradually increasing exercise intensity to strengthen the muscles of the lower back and core.

injuries

44 | December 2015

neCK inJuries: Neck injuries may vary from a sprain or spasm to an injured vertebral disc or in severe cases, vertebral subluxation or dislocation, which are mostly caused when you hit the gym without proper foundation and preparation to muscles and ligaments of the neck and shoulders muscles.

Strained neck:Causes: Overuse or tension from maintaining your neck in one position for long periods of time can cause pain in the neck and shoulders. Minor neck sprains may also result from twisting, attempting to lift too

heavy weights, or doing so in an improper form.

Avoidance: Protection against neck injuries begins with awareness. Remain aware of safety issues; do not leave free weights or other equipment where it can cause a hazard, and pay attention to proper form. Avoid sudden twisting or jerking movements to your neck or shoulders. Know your own limits. Do not attempt heavy weightlifting without a friend or your personal trainer to spot or standby to help you if needed. Always start slowly and warm up. All neck injuries are serious so never ignore pain during a workout.

shoulDer inJuries:Shoulder injuries may vary from shoulder muscles sprain or tendinitis to subluxation or dislocation mostly caused when you hit the gym without proper foundation and preparation to muscles and ligaments of the shoulders muscles.

1. Strained shoulder, subluxation or dislocation:Causes: Shoulder joints have a large range of motion which allows injuries involving overuse and/or poor posture and technique to be more likely.

Avoidance: Proper warm up,constant focus on the range of motion and avoiding the usage of weights beyond your power without having the assistance to help and support you.

2. Shoulder tendinitis: Causes: Repetitive minor trauma to the shoulder muscles without proper rest or recovery time and ignoring signs of repeated pain.

Avoidance: Proper time for recovery and never ignore pain as it’s a sign that there is something wrong in your body. The pain from training is different than from injury which is dull, aching and uncomfortable pain and isn't gone within a day of resting. Some guidelines for preventing shoulder injuries include learning and using proper technique and form, warming up before exercising the shoulder by stretching the muscles and performing shoulder shrugs, stretches, and shoulder rolls, and begin a routine to gradually strengthen the shoulder muscles.

Knee inJuries:Causes: The cause involves weak muscles in the feet, ankles, hips and even the back. As individuals begin to use muscles weakened by years of inactivity, it is easy to pull or twist the knee in attempt to adapt to sharp or sudden changes in direction or movements. Knee injuries may range from minor pulls and strains to major problems in dislocations, or torn cartilage or ligaments.

Avoidance:Gradually work to strengthen core, hip, and foot and ankle muscles as all of these work together to assist the knee in tracking proper alignment.

Elbow injuries:Most common injuries at elbow joint are tennis elbow and golfer's

elbow which are caused by repetitive micro-trauma from excessive use of elbow flexors and extensors muscles which leads to inflammation of common flexor origin in case of golfer's elbow and inflammation of common extensor origin in case of tennis elbow.

anKle anD Foot inJuries:Ankle injuries may vary from minor sprains to stress fractures. Most of the time ankle injuries are caused by hitting the gym without proper foundation and preparation of the muscles and ligaments of the ankle joint.

Some examples of ankle and foot injuries:1. Stress Fracture:Causes: Not allowing the feet and ankles to adapt to the stress of loading and unloading the bones, and not allowing enough recovery time between workouts.This causes the stress to continue building on weak bone structure. Repeated stress on the small bones of the feet and ankles that have not been properly conditioned can cause them to snap and suffer a stress fracture very easily.

Avoidance: Stress fractures can be prevented by starting gradually with new weight bearing activities such as running on a treadmill, evaluating your activity levels before starting and knowing what your limits are. Follow a program while gradually increasing your workout intensity by no more than

ten percent a week.Be sure to wear proper shoes. Many stores specialized in running or training shoes can assist in finding the right pair for your activities and feet.

2. Ankle Sprain:Causes: This happens when muscles and ligaments around the ankle can’t adapt to a sudden change of direction. Nobody can be totally safe from ankle sprains,no matter how fit he or she is, but people with weak calf muscles are at a higher risk to have an ankle sprain.

Avoidance: Proper conditioning of the calf muscles and regular stretching improves the flexibility of the ankle joint and helps it to tolerate most of the movements. Also be careful when doing sudden aggressive and stressful movements withthe ankle joint.

3. Achilles Tendinitis: when the calf muscle’s tendon becomes tightened and irritated.Causes: Untreated minor injury with lack of regular stretching.

Avoidance: Regular stretching of the calves.

December 2015 | 45

what are martial arts?By: Mark Constantine

Everyone has heard about it, but few know the true meaning of martial arts. Martial arts, as the name implies, is the art of fighting. While the original purpose was to enhance the infantry’s combat skills in battles during the earlier centuries, it began to evolve and diverge to become a diversity of different kinds of “arts”. In our current time, it is also a sport.

There are several benefits to practicing such an art in your daily life. One of the most important ones however, is its effect on the mind and body. Martial arts have always been about full body movements and determination. Before discussing how effective it is as a sport, let’s mention a few of the more popular styles of martial arts:

1. Judo. A sport where you gain points for throwing or taking down your opponent by applying minimal force to give you maximum efficiency.

2. Kickboxing. A sport that’s more about kicks and punches and that doesn’t involve prolonged physical contact. Striking your opponent will give you points just as taking a hit will give them points.

3. Aikido. Derived from its success as a method of self-defense, the competitor reacts to attacks or movements from the opponent and uses the momentum against them.

4. Brazilian Jiu-Jitsu. With almost no striking involved, the player tries to drop the opponent to the ground and through grappling, manipulates the joints until they break or the opponent taps out.

5. Mixed Martial Arts. Need I say more? It is a mixture of strikes and submissions to defeat the opponent.

Now that you have a brief idea about the most popular styles among the hundreds of different ones, you need to know why martial arts practice beats the average workout at the gym.

• Your whole body is involved: there isn’t a time when you will use just your upper or lower body alone when you’re in combat. To build maximum power and force, every muscle in the body is recruited. There isn’t a kick that doesn’t require your upper body’s assistance, nor a punch that can be thrown without the legs to support it.

• It involves both aerobic and anaerobic workouts: some rounds could last for several minutes, followed by several rounds. You’ll need to be able to stay on your feet for quite some time, and be able to contract your muscles at maximum speed whilst trying to dodge incoming strikes. A challenge at first, but that’s what we all want, isn’t it?

• Your endurance, explosive strength, stamina, flexibility, and balance will improve. When you’re fighting to win, you don’t just use your muscles; a lot of tactics and strategies are required to ensure your survival. Your nervous system is at full throttle and sooner than you know it, your body doesn’t need to think when someone makes a move on you as it will be a simple reflex action over time.

• Calorie burning: as a sport involving every muscle group in the body, a lot of calories are burnt during the training. Remember when you tried to run an extra mile and gave up? When you tried to hit a new PR but couldn’t? Well you don’t have much of a choice when you know the importance of persistence and the consequences of giving up.

• Greater self confidence: due to its nature, martial arts builds self confidence because it lets you discover your true potential and breaks the imaginary boundaries you have built for yourself.

• Moral values: obedience and respect are one of the most important attributes of a martial artist. Not just will you be able to think thoroughly before you act, but you’ll make better decisions and gain more knowledge outside your class.

• Mental health: like any sport, martial arts will put you in a better mood. It also teaches you to be more focused and alert.

One other plus to practicing martial arts isn’t spoken of frequently, and you probably thought about it too; you know you can handle yourself when things get tough. Quite often, people find something to disagree about and pick a fight over, and that’s when you know you don’t need to run anymore. Being rational and calm is always the right thing to do, but when you’re cornered and you need to defend yourself, you know you have what it takes to do so.

Now before you throw this aside and look up to your nearest martial arts training facility, remember that you can always take it up as a sport, with no obligation to fight or compete. There is always room for knowledge and improvement!

the Game

46 | December 2015

December 2015 | 47

the Game

By: Mounir Shafik Stino

Get the s ta m i n a of a warrior

SStamina is the master key in martial arts training. We all hear the term stamina in bodybuilding, football, martial arts, and many other sports. Unfortunately, most of us don’t know its importance and how can a higher stamina affect workout efficiency in a tremendous way. Here we will know what stamina is, what the kinds of stamina are, and finally how we can enhance our stamina in many ways.

Stamina is the ability to do something that seems difficult according to you without giving up. There are two main types of stamina: cardio-vascular stamina, which is referred to as “cardio”; and the second is muscle stamina. Cardio is the ability of doing your intense exercise using aerobic and anaerobic energy-generating processes. It is mainly done by running, cycling and swimming. Most martial artists prefer doing their cardio routine by jumping rope or jumping jacks or even several repetitions of burpees. Some athletes take it to another level and do their cardio exercises wearing a hypoxic training mask (a barrier which reduces the oxygen content entering your system).

Muscle stamina or muscle endurance is the capability of doing your exercise without getting tired (muscle fatigue). Muscle endurance can be enhanced by putting more load and doing more reps on the target muscle during the exercise. That’s why many fighters are seen training with resistance ropes and weighted clothes.

Sadly, many athletes can’t differentiate between gassing out, muscle fatigue, and mental fatigue. Gassing out is the feeling you get after a long cardio workout, in which you feel that u can’t catch your breath and you are gasping for air. This happens because of the increased oxygen demand of your body. Your respiratory system tries to compensate by increasing the number of breaths per minute, and at the end, your respiratory system (diaphragm muscle) gets fatigued too. This problem can be solved by increasing your cardio stamina.

Muscle fatigue is when you can’t use your muscle during a workout or after several rounds on the sandbag when you feel like you can no longer lift your hand one more time. This happens due to accumulation of lactic acid in the muscle, because your body is trying to produce energy from the anaerobic sources, which inhibits muscle contraction. Another reason of muscle fatigue is central nervous system fatigue. CNS fatigue is the delayed stimulation of contraction by nerves. Finally, the mental

fatigue; which is when you feel emotionally or psychologically worn out, or not coping with the exercise or the fight. This is mainly due to lack of motivation.

When it comes to enhancing your cardio endurance, a critical factor must be kept in mind. This factor is determining whether you are doing too much, or not enough. Over exercising can affect your heart, and there aren’t any benefits from under exercising, the American Heart Association has set an equation to know your optimal heart rate during the exercise.

First thing you need to do is know your resting heart rate by counting the number of heart beats per minute, preferably after waking up in the morning after a good sleep (normal for average people is 60 – 100 and for athletes is 40 – 60). The second thing, is to know your average maximum heart rate (AMRH), by subtracting your age from 220. Then you need to get your perfect heart rate during training or your target heart rate zone (THRZ) which is 50 – 85% of your AMRH.

48 | December 2015

“ Your averaGe maximum heart rate (amrh) is CounteD bY subtraCtinG Your aGe From 220 ”For example, if you are 20 years old, your

AMHR is 200 and your THRZ is 100 – 170.

You can increase your cardio stamina easily by running, cycling, or swimming or by modifying them by one of many the forms. One of the best ways is high intensity interval training known as (HIIT). HIIT is giving out all you can do in a quick and intense burst, then recovering for a short duration, sometimes active, period of time. One of the HIIT routines which is highly effective is the 30/30 run. It starts by 10 minute jogging as a warm up, then start sprinting for 30 seconds followed by a 30 second jog, then start sprinting again and so on. You can increase the number of rounds according to your fitness level and your THRZ.

Most preferable, is imitating your workout in a similar fashion as the activity you are training for. Let’s say that you are getting ready for an MMA main event which would be a maximum 5 rounds of 5 minutes each, and one minute rest in between each round. To imitate this kind of training, try to train for 5 minutes in an intense form and rest for one minute and repeat it for 5 times. Keep in mind the adrenaline factor, which can boost your energy during the event.

Increasing muscular endurance isn’t as hard as most of us think it is. There are tons of exercises to increase your muscular stamina. Which one is the best for you is the one you see progress following it. You need to start by knowing your point of weakness and then you need to set a workout plan that focuses on this muscle or group of muscles.

Circuit training is very beneficial, as it can improve your strength, conditioning, and your anaerobic endurance. Combining a HIIT routine using your bodyweight or even extra weights in a circuited workout will remarkably increase your muscle endurance and your cardio at the same time. Muscular stamina isn’t only responsible for endurance, it also affects your explosive power in a great way. Always try to push beyond your limit during your workout.

In the end, focus and dedication are the things separating newbies from warriors. You need to be always ready for the worse. You never know how long you will stay in the cage, ring, dojo or even the street.

December 2015 | 49

the Game

By: Mahmoud El Rayes

exPlosiveness with Kicks and Punches

WWhat is explosiveness? Sounds dangerous... Well, not in that sense! (No fire involved here brother!) Explosiveness is a characteristic feature of top level fighters and athletes that separates them from their average leveled peers. It is that moment when a basketball player jumps sky high and dunks or when a goal keeper springs across the 7.5meters goal in a second to catch the ball.

Moving on, let’s lay down the science and physics behind explosiveness. Explosiveness is power and by the words of physics; power is the most amount of work done in the least amount of time. For example: you are bench pressing 150kg and thinking “am I powerful”? Well, can you do it quickly? If your answer is no, then you have strength but not power because strength is doing the most amount of work, without a time factor.

Power isn’t grinding out a 300kg deadlift for a considerable amount of time to lock it out, it’s ripping it off the floor in a second (that’s why it’s called powerlifting not grindlifting), it’s doing a snatch, or powerfully punching and kicking.

Power is obviously good but how do I get powerful? Well, first you must understand the scientific concepts of how power is generated and transferred, thus be able to generate power and minimize energy transfer loss. Power starts from the ground, then it takes its route through your body depending on the movement pattern (the movement performed), and then exits.

Now that you understand how energy is generated, the next step is to understand how it is transferred and how to prevent energy dissipation. Energy or power is transferred from the ground to the point of exit or release through a route of muscles, tendons, ligaments, and bone by a process known as kinetic linkage. The stronger the link is, the better the transfer is with less energy loss.

Lets take for an example the punch or more specifically the right cross; the fighter takes a breath, loads the body by turning torso and leg, then presses into the ground while pivoting; here energy is generated, then it travels upward through the hard and soft tissues of the feet, shins, thighs, hips, trunk, shoulders, arm, forearm, fist, and out through the knuckles. All the muscles, tendons, ligaments, and bones the energy has passed through control the efficiency of the kinetic linkage.

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So the bigger your muscles are, the stronger your tendons and ligaments are, and denser your bones are, the more energy will be generated and not dissipated.

However, small and weak muscles, unstable joints, injured or worn out tendons and ligaments, and weak, brittle bones mean less energy created and more energy wasted or lost, because the energy transfer isn't going properly or optimally.In other words your punch, kick, and you in general are as strong as your skinny legs, weak core, or unstable joints.

Ok, so big strong stable takes the cake? Well, not necessarily. Otherwise you would see bodybuilders in the Olympics breaking world records.It’s more complex than that. Our skeletal muscles (muscles you can voluntary use) have three types of muscle fibers, each has specific power, maximum contraction duration or endurance, and energy source.

Type I muscle fibers are your jogging and marathon muscles; as endurance fibers, they have the weakest power output, longest contraction duration amongst the three types, and they use triglycerides or fats as main energy source.Type IIa muscle fibers are your gym and bodybuilding fibers. They have a somewhat moderate power output, medium contraction duration, and they use glycogen and creatine (ATP) as their main energy source.Type IIb muscle fibers are your sprint, jump, flip, and punch fibers. They have the highest power output, least contraction duration amongst the three types, and they use (ATP) as main energy source.

The majority of your muscle composition is determined by your genetic makeup. However, your early teenage years and early puberty can save the day, as the type of sports and exercises you do at this time can actually influence and change your muscle composition according to the type of load applied.How about the unfortunate ones who got into the fighting game in their late teen or even adult years? Fortunately you can work with what you have and optimize the percentage of explosive type IIb muscle fibers that you have and make them even more efficient and better than a son of a two time muay thai world champion, who doesn't use his muscles.

Each sport and each athlete will require different specific exercises and drills to enhance explosive power performance, but there are general exercises that

have a carry over effect to all sports and also general guidelines that must be followed when training for explosive power.

First, explosive power is similar to strength training, so you should go with moderate to high number of sets and low number of repetitions. Each repetition should be done with the maximum amount of effort. If you get tired or find yourself unable to perform with maximum performance and effort or the power output is going down, you should stop. Otherwise you will be doing more harm than good, messing up your explosive power and actually working on other muscle fiber types.

You must understand that strength and power training are very taxing on your central nervous system, muscles, and whole body so you must allow for complete recovery

with proper rest periods; which are typically anywhere from 3 to 7 minutes, maybe longer for more experienced athletes.

exPlosive Full boDY worKoutStart with a dynamic warm up, then activate fast twitch (type II) fibers with some speed ladder and agility drills.

Do an explosive complex starting with single maximum effort repetitions of each exercise. Perform these single repetitions for 8 - 10 sets while resting in between the sets for 3 - 6 minutes.

lower body Complex• High vertical jumps• Tuck jump• Flying knee strike• Power kick

uPPer boDY ComPlex• Explosive push up• Tire slam• Medicine ball slam• Sandbag toss• Power punch

Photo taken at BXF.

the Game


FlexibilitY: the Fighter’s upgrade

YYour opponent is exposed. His arms are tired and his head is bobbing around waiting for your final strike. But your arms are giving up too, so you put all your effort into that one last kick, but wait a minute! You can’t! Why? Because you didn’t stretch when you were supposed to!

Flexibility is what gives you the range of motion you need to land that kick high enough and reach your target. The fact is, the more you stretch, the more flexible you will become. Lack of stretching has been linked to lower back pain (LBP) and poor quality of life. Let’s face it. We all know several people that suffer from back pain, whether mild, moderate, or severe - you could just be one of them too. The truth is that we are living a life that promotes poor flexibility. The more time you spend sitting down in the office, the shorter your hip flexors become, as they are left in a contracted position throughout your office hours.

Not only does increased flexibility provide you with ease in your daily life, but it gives you a few more years before you hold that cane and improves your posture. Tension-free muscles contribute to stress relief and speeds recovery time. It has been proven that stretching is directly related to the quality of sleep, affecting it to the better.

Now that you’ve diagnosed yourself, consider these stretches for your legs, glutes, hip flexors, back and neck:

HIP FLEXING AND qUAD STRETCHING Kneel down with your left knee on the ground and extend your right leg as far back behind you as possible, within bearable limits. Keep your upper body in an upright position.

BRIDGE Lay on your back with only your feet and back touching the floor, and raise your hips to a higher level forming a dome shape.

FOLDOVERStand upright and slowly bend down in an attempt to reach your thighs with your head while keeping your legs straight.

BUTTERFLYSit on the floor with the soles of your feet pressed against each other and bend towards them.

SPINE STRETCH With your legs extended in front of you, sit upright while leaning just a bit forward, and bend your neck forward, moving your chin towards your throat.

SPHINX Lay on the floor with your backside up and with your hips well rested on the ground, raise your back to an upright position with the help of your hands.

stretChinG Doesn’t stoP here. let’s DisCuss the DiFFerent stretChinG teChniques:ballistiC stretChinGThis is when you use the momentum from a movement to stretch a muscle beyond its normal range of motion by springing it into or out of a position. Several studies do not favour this method due to the fact that the stretched muscle is not really put under tension for any duration of time, and is considered somewhat unsafe.

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DYnamiC stretChinGUnlike ballistic stretching, the movement here is controlled, yet gradually increases in speed, reach, or both. This doesn’t involve any jerky or sudden movements. It is considered as a good warm-up and should be done in the form of repetitions (averaging from 8 to 12).

statiC stretChinGAs the name implies, static stretching refers to reaching further as you would to stretch a muscle and holding or maintaining this position for 10 to 60 seconds. It isn’t recommended as a warm-up because your muscles are not active during the procedure and are relaxed after stretching.

Passive stretChinGDon’t confuse this with static stretching, as they both involve holding the muscle in a stretched position. However, passive stretching cannot be done with simple muscle relaxation, but requires an external force (special equipment or a partner) to push the joint beyond the active range of motion.

PnFOr proprioceptive neuromuscular facilitation, is a method that provides results faster than other methods, but also has a disadvantage - it requires a partner. Simply explained, your partner gently forces your muscle into a stretched position (passive stretching) for about 10 seconds, followed by a contraction for 10 seconds.

aCtive stretChinGIn this case, stretching is done with no external aids. The antagonist muscle is contracted to stretch the agonist muscle. For example, to stretch your biceps, your triceps must be fully contracted. This increases blood flow to the agonist and antagonist, while strengthening the contracted muscle.

Massages and Yoga are also quite effective factors

in terms of flexibility. Keep in mind that loose

or overstretched muscles are not the most effective

either, so remember to stretch according to your

sport.

54 | December 2015

what is Gbi?GBI stands for “Global Biking Initiative”, and we are a cycling group with the motto of “we cycle for charity”. The idea began by two friends cycling together in Germany, one of which just wanted to lose some weight, and now it has become a huge initiative around the world. GBI was introduced in Egypt in 2008, and since then we have participated in numerous tours in Egypt and abroad. Our goal is to inspire the Egyptian community towards a greener lifestyle, and engage them in healthy cycling routines, and most importantly, play a pivotal role in making Egypt a better place through our charity projects. Currently, we have GBI teams in 25 countries where the Egyptian team is the 2nd biggest after the German team.

when is Your next triP?It is taking place this week, and it is from Amman, Jordan to Dahab, Egypt, where we are having a fun day to evolve the community by participating in different activates such as diving and rock climbing. These activities directly contribute to our charity work. We are working on raising funds and increasing awareness for hepatitis C virus this year, with an aim to having a hepatitis C-free Egypt by 2020 with the support of Egyptian Cure Bank. To support the tourism sector, we are planning to have a tour by the Red Sea, from Hurgada to Marsa Alam during March 2016. And in May 2016 we will be raising the Egyptian flag while cycling in from Vienna in Austria to Berlin in Germany, passing by Czech Republic.

what are the FaCtors ConsiDereD when PlanninG Your route?The first thing we think about is the safety of our athletes; we as well consider many factors along the route to make it a great experience for cyclists. The altitude change is a major factor too. Going downhill is a lot easier than cycling against gravity. The wind is also put into consideration. Favorable winds improve speed and decrease

resistance. One other crucial factor is whether we are crossing borders or not. Approvals are needed and the Egyptian Tourism Authority has been cooperative throughout the years.

iF i have never been on a biCYCle beFore, how Do i train For suCh DemanDinG events?We hold weekly training events for newcomers and trainees, usually on the weekends. A training program is tailored for each season starting from 10 km per ride till reaching 100 km and more. We prefer to spin on weekdays in Fibers Club to enhance the fitness level of our athletes. The target in this training is to be able to cycle for 100 km a day for 7 days till reaching the destination. There is no doubt that athletes will need less time preparing for our events compared to couch potatoes. For starters, you can always use one of our extra bikes that are funded by our main sponsor Egyptian Steel.

what is the ProtoCol FolloweD in terms oF saFetY?One golden rule that must be always followed is: no helmet = no cycling. As a group or team, we move together on the far right of the road in one or two lines depending on the road, and help each other. There’s always an ambulance on standby, if not on the road with us. There’s also a support car from our sponsor Orbea, which is well equipped for any maintenance required on the road.

is DietinG anD hYDration DiFFerent DurinG lonG riDes?There’s no doubt that you need lots of carbs before the ride to have enough energy to continue, and a high protein diet after our rides to improve recovery before the next ride. During our rides, Tonger, who provides us with energy bars to keep us going, sponsors us. In terms of hydration, electrolytes are preferred over water in long rides.

styles & Features mohamed al ansary - Gbi eGYPt ChamPion

TThe fitness heat will soon hit the town. Transforma is announcing the launch of “The Battle” Camp Vol. 2 this January 2016 in Dahab. The extreme fitness adventure will capture the scene. A loaded weekend carefully designed to suit the strong and the weak, the old and the young, the fit and the not so fit, the employee and the college girl. Three successive days with a continious chain of events, mini marathon, fitness treasure hunt, fitness maze, fitness games, competitions, workouts and more. So ... Have the strong willpower to enjoy, have fun, win the competition and finish what you started? Gather up your team and join the camp. Flush away the negative energy and let the positive drive within. For more information please go to our Facebook page: Transforma Fitness Camps

transForma battle Camp vol. 2

styles & Features

December 2015 | 55

56 | December 2015

when DiD You establish the triFaCtorY?I have been in the business triathlon for a few years now and recently made a big step of shifting careers to focus on sports management full-time, which led to the start of The TriFactory in August 2015 with my partner Mahmoud Abdelhakim, a certified triathlon coach acting as the Technical Director for all triathlon-related races and training.

The TriFactory boasts a full-time sports management team including Seif Fawzy, COO, and Ahmed Aziz, Travel Director. With a firm belief in organic growth and promoting from within, we have built a small but highly talented management team, as well as core group of sports professionals to operate our various fitness and triathlon academies, led by Hassan Kordy and Mouhamad Moussa.

what is the triFaCtorY about?The TriFactory is a sports management company specialising in triathlon and endurance sports.We provide administration, management, and the expertise to train athletes, organise events, and promote our entities operating in the sports industry.

We are dedicated to the training and improvement of our athletes. With certified coaches and fitness professionals, certified nutritionists, and a dedicated management team with a proven track record, we are capable of utilising our resources to provide the best value and service available to our own athletes and our clients that we partner with.

what is Your main FoCus?Our mission is to provide premium training services provided by certified and

experienced trainers and organise the best sports events with a vision to become the leading triathlon and sports organisation in Egypt in the short-term and expand to the Middle East in the long-term. We are dedicated to spreading triathlon in Egypt and training Egyptian athletes to participate at the highest international level.

Can anYboDY train with You?Everybody can join the team! The TriFactory Team is open for all people with varying fitness levels. People can join the team with the aim of participating in a race, or they can just join to get fit, enjoy the company of all the members and benefit from the experienced coaches on board.

Naturally the training sessions and the targeted races vary depending on the fitness level. The team currently includes professional athletes as well as beginners.

styles & Features

aYman haKKYthe Founder of triFactory

December 2015 | 57

Everyone trains according to their level and their target.

Triathlon is a sport that really has something for everyone, there are different distances starting from the Supersprint race which takes about 45 minutes to the Ironman race which may last for 15 hours or more.

The benefits of triathlon are endless. Triathlon training specifically guarantees an all-over body work-out that will tone the legs through cycling and running, and the arms and upper body through swimming.Working the whole body, triathlon training gives you a lean, muscular physique and clearly helps with weight loss and body toning. You arranGe biG triathlons several times a Year. tell us more about those.Our plan is to organise endurance races in Egypt including triathlons and marathons, in addition to leading groups to participate in international races abroad representing Egypt. We organise amateur triathlon races which provide an opportunity for people to experience this amazing sport in Egypt. It’s one of the fastest growing sports in the world and we are proud to spread it in Egypt.

We are currently focused on our upcoming event, the Sahl Hasheesh Triathlon on 11 – 12 December, which has over 400 registered participants making it the biggest triathlon event in Egypt. We are still working on the exact dates of our events for next year and will announce all the details very soon on our website. Can anYboDY PartiCiPate in a triathlon or are there anY limitations?Anyone can participate in a triathlon regardless of their age, gender and experience. In fact, age really doesn’t matter at all when it comes to triathlon. The average age of triathletes worldwide is 38, which proves that there are no limitations at all.

There are professional races organised by the International Triathlon Union which require qualification through national federations, but there are also year-round official international races for non-professional athletes with no restrictions to join. Participants in non-professional triathlon races compete against athletes of their same age group and gender, for example a 38 year-old male would be ranked in the age group

35-40 male category. This makes the race fun and inviting.

what is Your role in the triFaCtorY?As the founder of The TriFactory, my target is to develop this organisation and lead the team to realise our mission of becoming a successful and internationally recognised sports management company. We are only a few months old but we are already on our way to organise Egypt’s biggest triathlon event ever on 11 and 12 December in Sahl Hasheesh, so we are looking forward to build on this achievement and continue to grow The TriFactory. what insPires You? I am really inspired by the impact of sports on individuals, communities and the wider society. Seeing the positive effects of our events and activities on the participants, partners and hosts really makes our effort worthwhile and inspires us to keep moving forward. I always feel very rewarded when I see participants with no previous experience successfully completing their first triathlon after months of hard work and dedication. You can really see the joy of those athletes and witness their transformation into true athletes.

what are Your Future Plans?The plan of The TriFactory is to increase the number of our events starting next year with a very important target of receiving international recognition for our races in addition to attracting foreign participants to Egypt. We are also working hard on spreading triathlon in Egypt and increasing the participation of Egyptian triathletes in international races.

My personal plan is to train harder and complete the full Ironman race in 2016!

t FaC

tsF

In calories, 2 kcal actually means 2,000 calories, or 2 kilocalories.

It takes about 3500 kcal deficit to lose one pound.

Muscle is 18% denser than fat which means that the same weight of muscle takes up less space in your body than fat.

Carbohydrates and protein have 4 calories in 1 gram when fat has 9.

You can eat anything and still lose weight if you eat fewer calories than you consume. Keep in mind that weight doesn’t always equal fat.

Eating healthy is not more expensive than junk food especially if you take the health care costs into consideration.

December 2015 | 59

CenturY mma rounD timerWhether you’re training as a martial artist or just going for the usual interval training, This timer has you covered. With the ability to select the duration of your workout interval or round and the time you rest for in between, the Round Timer can sound a bell, vibrate, or do both to notify you.

www.centurymartialarts.com230 EGP

PhiliPs aCtionFit sPorts earhooK heaDPhonesTo begin with, the cable durability is quite exceptional, thanks to the Kevlar coating on it. The adjustable headphones hook around the ear and keep your music right where you want it to be. Not just are they sweat resistant, but they are quite light on the ears.

www.usa.philips.comEGP 240

Portable GaDGets You want to have in 2015CenturY bob PunChinG baGBob here, weighs about 270 lbs and his height ranges from 60 to 78 inches. He’s made of high-strength plastisol and is stuffed with high-density urethane foam. Bob’s body is a lot harder than his head, so make sure you’re geared up before landing those strikes!

www.centurymartialarts.com2100 EGP

styles & Features

iPunCh traininG GlovesCan’t find the defect in your punch? Worry not! These gloves measure the speed and force applied when you punch. With a companion app on your phone connected to it, you’ll always have the data needed to know what you’re missing. The rechargeable battery lasts for 300 rounds of 3 minutes.

www.launchbox.cutandpaste.comEGP 1200

60 | December 2015

styles & Features

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62 | December 2015

meet the

erika volkFitness expert

if you only have time for a 30-minute workout per day, what exercises are the most important?If you workout 5 - 6 days a week for 30 minutes, devote at least three, or maybe even four, workouts to strength training. You don’t need to go to the gym or have any special equipment.Focus your other 2 – 3 workouts on. Since you only have 30 minutes, try interval training. Interval training, especially high intensity interval training is a more time efficient form of cardiovascular exercise.Set aside at least one day for recovery each week. You can and should still get in some activity, just make sure it is gentle and restorative. Casual walks or stretching are good options for active recovery day.

Josh bryantDirector of applied strength and Power Development for the international sports science association

what are the best strategies for breaking a fat loss or muscle gain plateau? 1. Rest-Pause Training which is great for size,

strength and teaching the ability to grind. 2. Periodize frequency, ie: do more frequent

lower volume workouts or condense the load and make it a ball buster. This can be done by a body part or by a lift.

3. Use dead movements for benches and squats–this means starting the movement in the stretched position at the start of the concentric portion of the movement. This eliminates the stretch shortening cycle and builds tremendous starting strength.

susan bowermanregistered Dietitian

is bmi a good indicator of your weight?Body Mass Index – BMI – is a numeric value that represents your weight relative to your height. Depending upon the BMI value, a person is then classified as underweight, normal weight, overweight or obese. The BMI value is often used to determine a person’s risk of developing common obesity-associated diseases, since BMI values in the overweight and obese categories are associated with an increased risk.

However, what BMI does not account for is your body composition – that is, how much

lean body mass and how much fat mass you have. Therefore, BMI doesn’t provide the full picture. For example, a person who is very athletic and muscular might weigh more than the average person of the same height, but have a low body fat percentage. That person might be classified as overweight or obese on a BMI chart, because BMI only takes weight and height into consideration. In this case, the person might be “overweight” but they are certainly not “overfat”. On the flip side, there are people who have normal BMI values – whose weight relative to their height is within the normal range – but actually have an above-normal body fat percentage. In this case, the person would be classified as “normal weight” by BMI standards, but would actually be overfat. For this reason, body composition analysis provides more information than BMI and helps to provide a more accurate determination of a person’s healthy weight.

December 2015 | 63

e Pertsmeet the

marta montenegrostrength and Conditioning Coach

i keep a very healthy diet but i’ve stopped losing weight. what should i do?The most common mistakes that prevent continued weight loss are:• Drinking your calories. You can have a

very healthy diet, but if you drink three lattes a day, it will easily equal an extra meal.

• Overdoing the condiments, dressings and seasonings. It’s very easy to add 400 calories to your diet in oil — just a spoonful has 120 calories.

• Excessive portions. Maybe you eat fruits and vegetables, lean protein, good fats and omega-3 fatty acids, whole-grain carbohydrates… a nutritionist’s dream! But look at your plate. How big is that fruit salad or that bowl of cereal?

• Eating too little. Don’t cut back too much to enact change. Severe calorie restriction is hard to keep up, and it also slows your metabolism. Generally, taking in less than 1,000 calories per day will significantly lower your resting metabolism, making it difficult to continue losing weight. You must eat to maintain your resting metabolism and burn calories. Try to eat five or six small meals throughout the day.

Patrika tsai health Guide

what type of foods can people eat if they crave sweets but do not want to gain weight? If you are craving for something sweet, you should have something sweet. If you deprive yourself, the craving often escalates so that you breakdown and end up eating more than you might have otherwise. However, you should pay attention to how calorie dense the food item is. There are many sweet foods that are not calorie dense such as fresh or dried fruits which are handy as snacks. Fruit is also a good way to increase your fiber intake which will help to fill you up so that you eat less of other things. Frozen fruits can be mixed in a blender with plain low-fat yogurt to make delicious yet healthy smoothies. Sometimes you may feel like you need a piece of chocolate or a cookie. This situation is when you need to look at the portion size. It is acceptable to indulge in a piece of good chocolate to satisfy that sweet tooth, but limit yourself to that piece. Desserts at many restaurants come in large servings. Feel free to order that luscious piece of cheesecake, but share it with your dinner companions. Frequency is the key. While it is fine to have sweets now and then, it is best to indulge only a few times per week. If you had the cheesecake last night, you should reach for some fruit today.

Krista strykerNSCA Certified Personal Trainer

i know what i need to do to meet my fitness goals, but i always seem to fall off the wagon. what should i do to stay motivated and disciplined?Keep a workout log: Keeping some type of workout log is one of the most important things you can do to stay motivated, especially when you work out by yourself. When you need a little boost of motivation, all you have to do is to go back and look through your old workouts to know that all your hard work is paying off.Make a workout schedule: Figure out how many days a week you really want to work out, then actually schedule your workouts in your calendar—just as you would do with any other appointment.Create trackable goals: Having a goal in mind can help push you through that tough workout even on days when you’d rather be doing anything else. Whatever your goals are, make sure they’re trackable (i.e. more specific than to ‘lose weight’), and always remember to record your progress along the way.

64 | December 2015

success story

when DiD You start PraCtiCinG martial arts?YOUSSEF: I have been practicing martial arts for the past fourteen years. I started with two years of practicing boxing followed by seven years of kickboxing and now it’s been four years that I’ve been committed to Brazilian jiu-jitsu.MOHAMED: I started practicing Mixed Martial arts around the age of 20.

whY DiD You Choose Jiu-Jitsu as Your martial art?YOUSSEF: In the beginning, I did not like jiu-jitsu at all. In fact, I remember I used to watch people training and kept wondering: what do they like about this? At first, I always used to brag about how I am a kick-boxer and try to convince others that we are the best. Then one day, a kid who was four years younger than I was, challenged me to fight with him a jiu-jitsu match. Strength wise, the kid was way weaker than I was, so I told him “bro game on, I am going to smash you!” But what happened was the complete opposite. He dominated me, submitting me like four times in five minutes; I couldn’t believe how effective the techniques he used were. The next day I decided to stop every sport I exercised, and only trained jiu-jitsu. MOHAMED: When I first started, I was learning as much as I could about different martial arts. At first I was learning whatever I could get my hands on like kickboxing, boxing, sanda, judo , jiu-jitsu , aikido and

some Tai chi. I had no idea which martial art is the most effective until I started watching the UFC which is a tournament allowing all martial arts to fight each other and at the beginning jiu-jitsu practitioners used to win every time even with much larger and stronger opponents. I also tried it myself when I had my first MMA competition and won all 3 fights in the same day with jiu-jitsu techniques only. From that moment I decided that I am going to dedicate myself fully to this beautiful art.

tell us about how You met eaCh other?YOUSSEF: Although, Mohamed Omar and I have a lot of common friends, the first time we actually met was during the first time I went to my first jiu-jitsu class four years ago. Time Flies!MOHAMED: We met each other for the first time at Dragons Den Dojo. I had already stopped doing MMA and started training jiu-jitsu only for about 6 months and it was Youssef’s first time to try a jiu-jitsu class. He got hooked on the sport from the first time he tried it and started training very hard. I could tell from his athleticism that he was going to improve very fast and after a while he had became one of the best in our team.

what maDe You DeCiDe to travel to the usa anD to PartiCiPate in Jiu-Jitsu traininG ProGram?YOUSSEF: I graduated with a Bachelor’s degree in finance with high honors from AUC. I pursued the seemingly promising career of

YousseF salem & mohameD omar:united through Jiu-Jitsu

December 2015 | 65

investment banking upon my graduation, and got promoted to associate position. However, I was not content. I felt that this was not the career that was meant for me. So I decided to quit my job and follow my true passion. I started to focus on BJJ and decided to participate in this program. I simply asked myself one simple question: In 20 years would you regret not doing it? The answer was definitely yes, I would. I needed to discover myself and figure out what I wanted from this life. Although the decision wasn’t an easy one, I am positive that it was the right one, and that this path is the one I’m supposed to follow. MOHAMED: I went to the States three times before I went there with Youssef. At each time, I trained in Fight Sports Academy which is lead by Master Roberto “Cyborg” Abreu. He is one of the top jiu-jitsu athletes till now and that was the biggest reason I wanted to train there and learn from him. The fourth time I went to the States was when Youssef and I decided to do this together for 6 months to push each other to become better.tell us more about Your aChievements?YOUSSEF: As I pursued my passion for martial arts in the US and trained daily for more than 5 hours each day with other champions, I competed and won several competitions, scoring medals in national and professional international competition such as, the New York Open and the Chicago Open. I also participated in the BJJ World Championship – (where Mohamed Omar and I, were joined by two more of our Egyptian team mates: Omar Gharib and Nayera Hatem). MOHAMED: In a total of almost 14 month and two months spent in USA I was able to get over 26 medals. By training two times per day, I was able to achieve something that at first when I arrived to the US I thought was impossible because the guys that we meet in competitions have been training and competing all year round and we did not have this opportunity in Egypt.

who has insPireD You DurinG Your JourneY?YOUSSEF: Through my Journey I am definitely inspired by Amr EL Alfy my kickboxing Sensei, an example of modesty, respect and leadership. His martial art academy is like my house and the team is my family. Of course I’m also inspired by Karim Shah, our jiu-jitsu instructor for introducing BJJ in our life. Also the commitment of Mohamed is inspiring. There is a reason why he is the best jiu-jitsu athlete in Egypt, I learned a lot from him when we stayed together in the States.

MOHAMED: Of course my coach Karim Shah who is one of the best jiu-jitsu practitioners in Europe. He is the one that brought jiu-jitsu to Egypt after learning the art in the UK where he used to live. He taught me what jiu-jitsu is all about and taught me the discipline and consistency that made me achieve a lot. I’m also inspired by Master Cyborg who from the first day I stepped in his academy could tell that I was dedicated to the sport and was always encouraging me to come back to train with him. He is also such an inspirational and positive person that truly makes you have no excuses whatsoever.

how are martial arts reCoGnizeD in eGYPt?YOUSSEF: Unfortunately the Martial Art Union is very corrupt in Egypt.MOHAMED: As long as it is not football it will not be recognized, especially jiu-jitsu because it is considered as a new sport that is still growing in Egypt.

in Your oPinion, shoulD everYboDY Know basiC selF-DeFense teChniques?YOUSSEF: Definitely! The amount of self-confidence you gain when you feel you can protect yourself is indescribable.MOHAMED: Yes, I think everyone should at least know some basic martial arts to be able to defend him or herself, especially jiu-jitsu because it does not have specific requirements each one can use his or her body type to make his techniques effective in jiu-jitsu, especially women. All the techniques that we learn in jiu-jitsu are from close distance which can help a lot in defending against any attacks.

what are the ChallenGes that You FaCe at the moment in this sPort?YOUSSEF: Although jiu-jitsu is now the most popular martial art in the world and has the highest rate of competitions and participation, it still has a very small community in Egypt. Jiu-jitsu is extremely appreciated worldwide. It has become the national sport of some countries such as the United Arab Emirates. However in Egypt, this is not the case yet, hence, the challenges we face are:1. Absence of high-level belt holders to

train with. When you train with higher-leveled athletes your game goes up tremendously and you learn a lot.

2. Absence of competitions. Anyone who competes knows that continuous exposure to competition is vital and for us to do so, we have to either travel to UAE, Europe or USA.

3. In Egypt it is extremely difficult to secure yourself financially relying on practicing sport solely. So people who decide to be full timers in this industry face a lot of pressure.

MOHAMED: The challenges that we are currently facing are that we need to grow as a team. We currently have a very strong team that has proved themselves several times in international competitions and there are a lot more athletes that have even more potential. The thing is that we are doing this all by ourselves without no support so the question is how long are we going to be able to keep doing this?

what are Your Future Plans?YOUSSEF: “Fitness is my career, martial arts are my passion”. This is my future plan. I really want to focus on fitness not only practicing and coaching but also studying the science behind exercising. My plan is to start building a fitness community and start promoting martial arts through this community.MOHAMED: My future plans are to grow our team as much as we can and hopefully have more opportunities for everyone to compete regularly and reach their true potential. I also have a goal for myself to win one of the major Championships which are the Worlds, Pan American and European Championships and to get my black belt.

YousseF salem & mohameD omar:united through Jiu-Jitsu

66 | December 2015

uPCominG events

auC FitDeCember 5Compete at AUC Fit with CrossFit MonkeyBars!Whether you are a competitive athlete, a fan, or a sports enthusiast we promise you a fun packed day for all. CrossFit Monkey Bars will be preparing different challenging drills to test your team’s capabilities in different aspects of fitness such as strength, endurance, balance, speed, accuracy, agility, power and of course teamwork. Exercises might include squats, sprints, pushups, carrying objects, jumping on boxes, carrying each other and much more. Each team will have to consist of 5 members. Prizes will be given to the fittest 3 teams.

For more information and registration, go to:Docs.google.comFacebook: AUC FIT

Cairo runners CamP in luxorDeCember 17 – DeCember 20Join Cairo Runners on their 4-day camp in Luxor. Days are full of running and other activities. You will be spending your nights in a 5 star hotel and in your free time you can visit amazing temples and museums of Luxor.

For more information and registration, please contact: Facebook: Cairo Runners

sahl hasheesh 2015 triathlonDeCember 11 – DeCember 12The anticipated Sahl Hasheesh triathlon is back this year bigger and better!The exciting event takes place on 11 and 12 December featuring four different swim-bike-run races including Supersprint, Sprint, Olympic, Duathlon and for the first time Relay Triathlon for the Sprint Race and the Olympic Race.

Supersprint 300m swim/10km bike/2.5km run Sprint 750m swim/20km bike/5km runOlympic 1500m swim/40km bike/10km runDuathlon 5km run/20km bike/2.5km run

For more information and registration, go to: www.trifactory.com

transForma oPeninG at KatameYa hills – new CairoDeCember 15Our mission is a full devotion to the belief of transformation and healthy lifestyle. We are here to inspire, assist, coach and endlessly motivate you until you reach that point where sports is no longer just a hobby.

Introducing Transforma in an utterly new outfit: new workouts, programs, specialized sessions and a lot more. Come and join our opening event in our new and official location at Katameya Hills Compound, New Cairo.

For more information, go to: Facebook: Transforma Opening at “Katamya Hills” – New Cairo

68 | December 2015

On Friday, the 13th of November, Cairo Runners arranged a 6 k run in Heliopolis. 2800 people from different age groups and genders participated and enjoyed an

early Friday morning run. The atmosphere was vibrant and the feedback from the runners was amazing.

Cairo runners heliopolis 6 k run

the Fitters

MaadiMadinatyZamalekHeliopolisNew CairoMall of Arabia

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December's issue 2015

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Transcript of December's issue 2015