Perfect Fit Magazine - March 2015

How To Pack On Lean Muscle

PULL UP BAR

EATING FOR GAINSOne Kit Wonder Routine

WHAT’S IN STORE?Weight Gainers Review

Five Ways To Look GoodCASUAL JACKETS

STRENGTH WITHIN, PRIDE THROUGHOUT

GO BIG: TEN GOLDEN RULES OF BODYBUILDING

ISSUE 2 • MARCH 2015 • 2KD

BODY LIKE BANETRAINING WITH TOM HARDY

www.perfectfitmagazine.com instagram account: @pfmag

TOP 5 REASONS TO COMPETE

PecsAPPeAlTHE

BIGISSUE

THE SCIENCE OF SUCCESS

CAN ANYONE BECOMEA BODYBUILDER?

PLATINUM BODYBUILDING FIGURE 2015 REPORT

THE HEAVYWEIGHT CHAMPION

WE’RE GETTING BIGGERARE YOU?

Three new branches opening soon:

Jabriya Bneid Algar

Alshaab

THE BIG NAMESTHE BEST BRANDS

Available at Wawan Protein @wp300

603/2015

WARM UP This Month

›› 94YOUR WORKOUT: PLATINUMWere you spotted this month?

›› 96YOUR WORKOUT: OXYGENSee your gym buddies right here!

›› 98VIRTUAL INSANITYWe look at this month’s seemingly crazy Internet fitness fads

›› 08 PICTURE PERFECTOn the rocks in Greece ›› 12ABOVE PAR Pro golf by numbers

›› 13STRIKE IT RIGHTBuild your strength and coordination

›› 14WEIGHT LOSS NEWSThe latest diet news and research

›› 16KIT BAGUpdate your gym gear with the latest fitness kit

WARM UP COOL DOWN

MARCH 2015 ISSUE 02CONTENTS

›› 19NEWS FROM OXYGEN GYMWhich IFBB star has been training at your gym?

›› 21NEWS FROM PLATINUM GYMMr. Olympia Phil Heath in Kuwait

›› 22FITNESS FABLES IIAre machines better than free weights?

›› 23PAIN BARRIER Smash through your training limits

›› 24CAN ANYONE BUILD BULK?The answer could be in your genes…

›› 28THREE WAYS TO BETTER GAINSTop tips to boost your mass

TRAIN

›› 3012-WEEK PLAN: CHESTStep-by-step plan for bigger and better pecs by June ›› 36SMITH MACHINEHow and why to use it ›› 39GOLDEN RULES OF BODYBUILDING10 ways to get it right every time ›› 44COULD YOU GO PRO? Five reasons why you should compete ›› 46 ONE KIT WONDER: PULL UP BARPull up routine rediscovered ›› 49 CARDIO FOR BODYBUILDERSThe benefits will surprise you 36 SMITH

MACHINE

11 CELEBRITY FITNESS

94 YOUR WORKOUT

›› 11BODY LIKE TATUM How to train like the star of wrestling and MMA hits

703/2015

WARM UPThis Month

LIVE

STYLE

›› 68 PLATINUM WINNER 60 seconds with Ahmed Ali Ashkanani ›› 69MOHAMMED DASHTIA word with this month’s cover star ›› 71CENTRE STAGEAll the news and results from February’s Platinum Bodybuilding Figure 2015 Championships ›› 77THE SHOW 2015Meet the judges of next month’s hottest bodybuilding contest ›› 79TRANSFORMERSFour of Hollywood’s most dramatic body makeovers ever

›› 87SIGNATURE STYLEHow to suit up like Bradley Cooper

›› 88KEEP IT CASUALHow to look great even on a dress-down day

MARCH 2015 ISSUE 02

FUEL

›› 54FOOD FIGHT: ZUCCHINI VS PASTAA new way to eat Italian

›› 55SUPERFOOD OF THE MONTH: RAW CACAOPlus: delicious smoothie recipe

›› 56EATING FOR GAINSPut on weight the right wayt way

›› 60WEIGHT GAINERSThe health benefits of this month’s super supplement

›› 62WEIGHT GAINERS REVIEW The best powders in store at Oxygen Nutrition and Wawan Protein

›› 65CHEAT DAY OMG it’s 10.Oh.8! 55 RAW

CACAO

94 YOUR WORKOUT

90 FAST FORWARD

69 ON THE COVER MOHAMMAD DASHTI

71PLATINUM CHAMPIONSHIPS

›› 90FAST FORWARD The best portable gadgets for on the go

WARM UP Extreme Sports

Picture Picture HANG TIME

Picture Picture HANG TIME

803/2015

WARM UPExtreme Sports

A lmost 30 years ago, Italian climber Andrea di Bari

visited the Greek island of Kalymnos and, realising the climbing potential, returned the following year with friends to map the first routes. By May 1999, and 43 routes later, the way was open for climbing visitors. Boasting an almost-all round climbing potential with a warm, dry climate, a cool breeze even in summer, and crags made of top-quality limestone, Kalymnos is now considered a climbing mecca. With 80 sport crags currently in use and North Face staging an annual event, Kalymnos has been described as ‘the epitome of sport climbing.’

903/2015

WARM UP Editor’s Letter

1003/2015

Impossible is nothing Muhammad Ali“

POWER OFPROGRESS

5 THINGS

YOU MUST DO IN MARCH

PUBLISHERRefocus Media

www.refocusmedia.com

EDITOR IN CHIEFKhaldoon Al Yahya

MANAGING EDITOR Nouh Barake

EXECUTIVE EDITOR Katarzyna Khanna

[email protected]

DEPUTY EDITOR Gemma Emmerson

[email protected]

SUB EDITORSLisa Monteith, Nehma Al Falah

PR MANAGERAhmad Qahtan

ARABIC TRANSLATION Rania Azba

CONTRIBUTORSMary-Claire Akinyemi, Aidan Bricker,

Luke Haward, Bo Heamyan, Kate Marshall, Mark Pilkington, Reshmi Revi

CREATIVE DIRECTIONDavid Botham, Nader Al Quasim

DESIGNERSAndrew Douek-Pirotte, Mateusz Wieliczka,

Krzysztof Paciorek

PHOTOGRAPHY Fahad Bassam Al Bassam

Bader Al Bather 'Muscles Studio' Arfan Ahmed Sultan "Photokina"

PRINT & PRODUCTIONAl Khat Printing Press

SUBSCRIPTIONSwww.perfectfitmagazine.com/[email protected]

ADVERTISINGwww.perfectfitmagazine.com/advertising

[email protected]

Perfect Fit Magazine welcomes new contributors. If you would like to write for us, email your article ideas to the

Executive Editor: [email protected]

Press releases and general enquires should be sent to the Deputy Editor: [email protected]

Perfect Fit Magazine is published by Refocus MediaKuwait, Salmiya, Salem Al Mubarak Street

Wataniya Complex, 5th floor, T: +965 222 00 453, +965 222 00 454

E: [email protected]

T H E T E A M

Hit the Smith Machine to become an equipment expert and get ripped

Cheat like a boss with the naughty but nice burgers at 10.Oh.8 Awtad

Congratulate the victors of the Platinum Bodybuilding Figure Championships

Hit the refresh button on your gear and gadgets with the best portable kit

Forget the Oscars. These muscle men are our body transformation winners

COPYRIGHT © 2015

ALL RIGHT RESERVED

Striving towards perfect health, fitness and physique is a commitment we have to make both

inside and outside the gym. Technology and media provides us with an abundance of available information, techniques and methodologies for how to achieve perfection in every area of our lives. As Muhammad Ali once said, “Impossible is nothing,” and that has never been more true. Being a modern man brings very modern challenges though. With technology progressing all the time, and media become outdated almost as fast as it is released, how do we know which to trust, follow or adopt?

There is one fact we know to be definitive; Perfect Fit Magazine is dedicated to delivering refined health and fitness information from all around the world right into the hands of our readers.

Inside the gym, we aim to empower your training and support your development. We believe that every man, from the most experienced bodybuilder to the casual gym-goer, is capable of greatness. We want to motivate, educate and innovate– so you could be the next Perfect Fit cover star. Outside the gym, we aspire to be the definitive guide to work out recovery, nutrition and lifestyle.

We want to hear how Perfect Fit has helped to empower your fitness regime, and what you want to see more of, so please contact us with your comments and suggestions at [email protected].

KHALDOON AL YAHYA EDITOR IN CHIEF

36

65

79

90

68

a

TATUMChanning Tatum got himself into killer shape this year for wrestling movie Foxcatcher. In fact it’s hard to think of a time when Tatum’s body hasn’t looked in peak physical fitness, on or off screen – and now you can find out his workout secrets

lready tipped as a possible Oscar winner, Foxcatcher tells the true story of Mark Shultz, an Olympic champion whose gold-medallist brother, Dave, is killed by his athletic team’s

sponsor, John Eleuthère du Pont. Of course, this isn’t the first time Tatum has had to get into top physical shape for a role. Movie fans will remember how ripped the 34-year-old actor looked in previous big screen outings like Fighting and Magic Mike.

For these roles and others, Tatum turned to New York-based personal trainer William J. Harris. Here, Harris shares some of the training secrets he used to get Tatum looking tip-top in Fighting.

FIGHTING FIT Tatum was given three exercises to perform during each main workout session and told to complete as many ‘rounds’ as he could within 20 minutes. “Working out at a high intensity,” says Harris, “keeps the heart pumping and burns more calories.”

DAY ONE

Warm-up – five minutes of jogging.Main session – 20 minutes to complete as many rounds of 100 jump rope skips, 10 pull-ups and five clean and jerks as possible.Cool down – five minutes of gentle jogging and stretching.

DAY TWO

Warm-up – five minutes of jump rope.Main session– 20 minutes to complete as many rounds of 20 burpees, 15 hanging leg raises and 20 bodyweight squats as possible.Cool down – five minutes of jump rope and stretching.

DAY THREE

Warm-up – five minutes of jump rope.Main session – 20 minutes to complete as many rounds of 400m sprints, 10 kettlebell swings and 10 press-ups as possible.Cool down – five minutes of gentle jogging and stretching.

DAY FOUR

Rest day before starting over again. Subsequent sessions would be mixed up with alternative exercises in order to keep repetitiveness and boredom at bay.

THIS IS HOW THE REGIME LOOKED

Channing Tatum with Jamie Fox on set of White House Down

Celebrity FitnessBODY LIKE:

ACTION!

WARM UPMovie Star Secrets

1103/2015

WARM UP Bodywork

SPORT IN NUMBERS:

Pro golfA golfer may look calm and collected on the green but there’s plenty going on beneath that cool exterior. It takes patience and skill to go pro and stay on top. Read our golfing facts and figures to find out why it’s more than just a walk in the park

LESS IS MOREA handicap is a measure of how good a player is, with a rating of less than 18 only ever achieved by 20 percent of golfers.

VIVE LE GOLFThe term ‘caddy’ originates from the French word for student.

WATCH THE BIRDIEBirdie comes from the American player Ab Smith, when he described a round he played in 1899 as a ‘bird of a shot.’

THE WHOLE 515 YARDSThe longest ever recorded drive on a course was 470m (515 yards), achieved by the American player Michael Hoke Austin at the US National Seniors Open Championship in Las Vegas in 1974.

WALK THIS WAYYou burn 350kcal per hour by walking, swinging and carrying clubs - about 1000kcal per round. Using a cart or buggy burns about 250kcal per hour.

TAKE TWO The 1971 Martini Tournament in England saw a miracle take place. John Hudson made two consecutive holes in one of 178m and 311m (195 and 311 yards). The odds of accomplishing this are one in 67 million. PITCHER THIS…The longest hole in one of 390m (427 yards) was by ex-baseball pro Lou Kretlow in 1961 at Lake Hefner in Oklahoma City, USA.

NEED FOR SPEEDThe average driver swing speed for a lady golf player is 99km/h; 135km/h for a male golf player; 173km/h for a PGA Tour player and 246km/h for a national long drive champion.

TURN UP THE HEATEven heat can make a ball travel faster. For a player swinging a club at 160km/h, every increase in air temperature of 4 degrees Celcius will result in an extra 7m.

GREAT SCOT!The lengthiest putt ever recorded was 42m (140 feet, 2 inches) by Bob Cook at the International Fourball Pro Am Tournament in St Andrews, Scotland in 1976.

SPEED ROUNDThe fastest ever round of golf was recorded by Alice Miller at the Circle K Championship in 1997, where all 19 holes were completed in one hour, 26 minutes.

TIGER WOODS’ FITNESS REGIME Woods starts the day with an hour of cardio (cycling, endurance run or speed run). This is followed by an hour of weight training, focusing on lots of reps and different sets. That’s a two hour workout before breakfast. After spending much of the day on his golf practice, Woods returns to his physical workout with 30 more minutes on the weights, working on upper body strength.

20

99km

390m

%

350kcal

470m

1203/2015

SPORT IN NUMBERS:

Pro golf

A golfer

Lie on your back, with your knees bent and feet shoulder width apart, close to your buttocks.

Now inhale and lower your knees to the right and place your right ankle on your left knee, with your left hip twisting towards the top.

Hold for 30 seconds, before exhaling and returning to the start position.

GOLF SQUAT

FRONT AND SIDE LEG SWING

KETTLE GOLF TWIST

WINDOW WASHERS

Switch sides and repeat.

Grip a dumbbell with both hands.

Stand with your feet shoulder width apart.

Squat down then slowly rise up, twisting to the right and lifting the dumbbell above your left shoulder by bending your elbows.

Now slowly swing your arms around in a circular motion, emulating the swing of a golf club, before returning to the starting position.

Repeat for the opposite side of your body.

STRENGTH & BALANCE OF

Golf requires strength, coordination and balance unlike any other sport. The 19th hole is usually a session at the gym, and this is what you’ll find the pros doing when you get there

With a golf club in your right hand, stand with your feet hip width apart.

Now using the club as a balance, swing your left leg as far forward as you can.

Now swing the same leg as far back as possible, rotating your hip in a smooth motion.

Repeat the exercise 10 times, before swapping legs.

Try to increase the height of your leg swing each time.

As with the Golf Squat exercise, start with your feet shoulder width apart.

Now hold a kettle weight in both of your hands, and emulate a swing from the left to the right.

Keep your head as still as possible and both feet flat on the ground as you perform the motion.

Now return to the starting position, and repeat the motion, this time swinging from right to left.

WARM UPMuscle Mechanics

1303/2015

WARM UP Weight Loss

1403/2015

MOVE IT:

New research suggests exercise, not calorie reduction, is the key to weight loss. Pass the biscuits…

R esearchers investigating the cause for

the alarming rise in obesity have found that calorie intake has remained fairly steady for the past twenty years. However, within the same time period, the average body mass index (BMI) has significantly increased.The researchers, from the Stanford University School of Medicine, concluded that this rise in obesity could be attributed to a dramatic fall in physical activity. Sedentary behaviour has also been linked to an increased risk of heart attack and cancer, and a decrease in cardiorespiratory fitness. Keeping active during the working day – for example walking around instead of sitting while making calls – in addition to making time for more extended periods of exercise, is highly recommended.

lose IT Eating more slowly may be

the simplest key to weight loss. A study by the Swiss National Science Foundation found that obese people feel full sooner than people of average weight, and yet consume more calories. The researchers concluded that eating speed is a significant factor in weight control.

“Eating even just 100kcal a day more than the recommended amount can cause weight gain,” suggests the study. “For this reason, the speed of eating is a potential contributing factor in obesity… Eating slowly is not only healthy, but it should also help you lose weight.”

If you have a tendency to bolt your food, try slowing your pace by putting your fork down between mouthfuls. Turn off the television, listen to some relaxing music, and savour each bite.

Even if you’re getting more

exercise, and slowing down your eating speed, fast food is still off the cards. A typical take-out meal of burger, fries and soda contains a whopping 1400 kcals or more. You’d need to pound the treadmill or stationary bike for nearly three hours to burn all that excess off.

SLOW DOWN TO SLIM DOWN

FAST FOOD DOESN’T COUNT

WARM UPKit Bag

1503/2015

If you take your fitness seriously, then you know that getting your kit bag right is as important as your workout itself. Here are three must-haves to improve your regime before you’ve even left for the gym

SHAKE

WWW.BREVILLE.CO.UK

VooDoo Floss BandsIf you struggle with compression-based joint and tissue mobilisation issues then

these floss bands are well worth the investment. Like the Breville Blend Active, the genius of this product lies in its simplicity; all you need to do is wrap the bands tightly around a stiff joint or muscle and then take the joint through its full range of motion. They may not look like much, but they really do work a treat, effectively preventing joint and connective tissue inflammation, as well helping to reduce associated pain and discomfort.

How clever is this? A 600ml sports bottle that clips straight onto a

blender so that you can make up freshly prepared protein shakes-to-go in a matter of seconds. All you need to do is throw some of your favourite ingredients into the bottle, attach the blade cap and then put it onto your blender base unit. Once you have blended a concoction to your liking, simply replace the blade lid with the leak proof lid and your blended beverage is ready to go. Genius.

Breville Blend Active

Mio ALPHA Heart Rate Sport Watch

Like most other heart rate monitors currently available,

the Mio sport watch tells you if you’re working out too hard, too light, or just about right, based on data received regarding your target heart rate zone. Unlike other heart rate monitors though, the Mio doesn’t use an

annoying chest strap to collect the all-important data. This innovative box of tricks uses optical sensing technology, as well as a whole host of other advanced features, to determine your heart rate with EKG-level accuracy. Comfortable, robust, accurate and very stylish.

WWW.ROGUEFITNESS.COM

WWW.MIOGLOBAL.COM

UPGEAR

YOUR

TRAINMEET YOUR NEW GYM PARTNER

ARE MACHINES BETTER THAN FREE WEIGHTS? 22

SHOULD YOU COMPETE?

Is it scientifically easier for some people to succeed at bodybuilding?

12 WEEKWORKOUT

Get a shirt-ripping chest just in time for this summer

BIGGER & BETTER

Three new ways to program your body to just get BIGGER

You’re just five questions away from being on the winner’s podium

GENETICALLY‘BLESSED’

24 28 30 44PLUS

his month, the focus is on gains and frankly, bigger really is better.

All of the workouts are designed to pack maximum mass in minimum time whilst perfecting your form and technique. We can’t wait to see the results.

But first, you need to get back to basics. Turn to page for the 10 Golden Rules of Bodybuilding; get those essentials locked down and there’s nothing you can’t do.

t

less IsNoT More

CRASH BARRIERS:PUSH THROUGH THE PAIN 23

ONE KIT WONDER:THE PULL UP BAR 46

WHY BODYBUILDERS STILL NEED CARDIO 49

1703/2015

39

EQUIPMENT EXPERT:SMITH MACHINE 36

1903/2015

uracao native Winklaar – now based in the Netherlands – has been training hard at Oxygen

Gym under the tutelage of Bader Boodai. Winklaar is expected to be a regular fixture here with Team Oxygen as he trains for the upcoming Arnold Sports Festival (ASF2015) in Columbus, Ohio in March. He will also be doing his

competition prep with Boodai’s crew for the Olympia competition later this year.

Winklaar, who nabbed first place at last year’s IFBB Nordic Pro, is recognised in the industry for his physique, which is a unique combination of sheer size and muscle mass plus his signature shredded conditioning.

Trainer Boodai is a much-respected figure in bodybuilding. He has created a huge buzz in Kuwait and beyond with his work, most notably with Mamdouh Elssbiay, better known as ‘Big Ramy.’

C

WHAT SUPP?Sometimes due to lifestyle habits

and the timing of your gym workout, it can be pretty challenging to get the essential nutrition you need to rebuild and recover. Cue supplementation. Taken correctly, shakes, bars and vitamins are a great way to balance any nutritional gaps, and most have extra

health benefits too. Oxygen Gym has

recently launched three supplements stores, with more on the way. Offering 14 health and fitness brands, there are plenty of vitamins, protein powders, BCAAs, pre and post-workout supplements to choose from.

Tagged as Oxygen Nutrition, you can find two

in Salmiya – one by Salem Al Mubarak Street behind VIVA Telecommunications, the other by 5th Ring Road – and one more at Fatma Complex in Sabah Al Salem. Opening hours of all three locations are 10am to 11pm daily.

So pop over and let their knowledgeable staff help you in achieving the physique of your dreams!

FITNESS

NUTRITION

p. 62-63

IFBB Pro Roelly Winklaar has landed on our Ktown shores. If Oxygen Jabriya is your gym haunt, be prepared to see the ‘Dutch Beast’ training here on a daily basis until March

TRAIN WITH

ROELLY WINKLAAR

TRAINOxygen News

2103/2015

Platinum Messilah is planning to

substantially expand its facilities by April this year, to provide club members with even more room to train.

Located just by the Farhaheel (30) expressway, the gym – which already boasts an impressive split weight resistance area and MMA

room – will expand its fitness establishment to include an even bigger weight-training room, an additional swimming pool and more cardio studios.

“The focus is on providing more variety to our members,” says Platinum Health Club manager, Mohammed Shaker. “With a bigger set-up, clients are

able to come to our gym every day and do something different. It keeps training interesting, engaging and fun.”

Interest is what keeps people motivated when it comes to their fitness goals. Studies have shown that you are more likely to succeed in achieving your specific goals when you are personally engaged in your fitness

quest. If you struggle to stay focused on your routine for too long, you may want to mix things up a bit by introducing more variety to your training.

Platinum Gym in Messilah seems to know this, which is why this prestigious gym establishment is continuously expanding their already massive facility.

ROOM TO GROW

he 35-year-old, who is from Seattle, was visiting the country in

association with the Platinum Bodybuilding Figure 2015 Championships where he was a distinguished guest at the event.

Heath, who is known in the industry as ‘The Gift,’ treated Platinum members by giving them training tips and advice in person. He was seen at the various Platinum branches (Kaifan, Mahboula, Messilah, Salmiya and Sharq) during the first week of February.

Heath, who will be defending his Mr. Olympia title later on this year and gearing up for his fifth possible win, was friendly to members, going out of his way to have his photo taken with his many fans.

t

Four times Mr. Olympia Champion, Phil Heath, was seen training at several Platinum gyms on his recent trip to Kuwait

The chAMPis in the house

TRAINPlatinum News

Have you ever been on a machine and glanced across the gym to catch sight of some Adonis in the free weights area? If you’ve ever wondered if you’re missing something, then it’s time to set the record straight…

PART II:

ARE MACHINES BETTER THAN FREE WEIGHTS?

The fact that machines are so easy to use makes

them a great option for beginners. Indeed, not having to overly concern yourself with things like maintaining proper form (the machine will pretty much do it for you) ensures you don’t have to worry too much about getting injured or making a fool of yourself by doing something wrong. Once you’re past the beginner stage though, you should try to progress to free weights as quickly as possible, and here’s why.

Unlike machines, free weight workouts require you to use

a whole host of additional synergistic muscles (those that help to support the body, such as your abdominal core muscles and erector spinae muscles) throughout a lift. As well as providing a more thorough workout, this also affords the benefit of not having to worry about devoting a specific block of time to core training, thereby making your sessions more efficient.

Of course, this is not to say that you shouldn’t

use machines at all. Indeed, they can be a good option when you need a break from free weights or are in a lower-intensity period in your training plan. Still, fitness enthusiasts of all levels are likely to see more noticeable gains when using barbells and dumbbells rather than lifting equipment.

TRAIN Fitness Fables

2203/2015

TRAINStay Strong

2303/2015

Anyone who works out for any length of time knows the dreaded pain barrier all too well. Some call it the wall, an apt name since you can’t go around it, you have to simply power through

PAINBARRIERTHE

WHAT IS IT?

When our bodies require more energy than can be provided through oxygen and fat

reserves alone, the body switches from aerobic to anaerobic mode. This burns glycogen, which then breaks down into lactic acid, and that acid burns. It can feel as if every nerve is aflame.

MICRO MANAGE

There is almost universal agreement that the degree of pain is a matter of perception,

and that our perception depends on our attitude. Many recommend setting micro goals within our workout to help conquer the wall. So even though we don’t stop at each milestone, it helps us to break it up into manageable targets. Top athletes recommend sheer passion and determination as the best attributes to break the pain barrier.

If that’s not enough to get you through it, there are further psychological techniques that can help.

NO FEAREmbracing the pain is key – since if we attempt to avoid or minimise it we are simply putting off

the inevitable, and a self-limiting approach built around a fear of pain will never allow us to excel as athletes. Find pleasure in the heart of the pain, and keep on burning.

Try to associate the feeling of pain with a positive thought process or feeling – remind yourself that as you experience the muscle burn it is a sign that you are progressing, that you are strong and determined in achieving your goals.

If bodybuilding success for you means increasing your muscle mass

to the point where you become much bigger than you once were, and reducing your body fat to the point where it rests within single digits, then this kind of success can be attained by absolutely anyone. However, some individuals will achieve success far more quickly than others. Indeed, it could be that someone you work out with on the same programme (a training partner or spotter perhaps) could see positive

an anyone become a bodybuilder? This is a common question

which many people ask, particularly those that have been lifting weights for a while yet have seen very few gains as a result. Broadly speaking the answer is, “Yes: most people can become successful bodybuilders.” However, there is rather large caveat here and it is one that is determined by what you yourself define as ‘bodybuilding success.’

cresults twice as fast as you do. In general, these people are mesomorphs: individuals who have been genetically blessed with bodies that gain muscle quickly and stay very lean (six percent body fat or less). Because of their genes, mesomorphs can continue to get bigger in the muscle department and stay shredded even when they consume food which most would class as ‘unsuitable.’

2403/2015

The question itself touches on a far broader topic, namely that of human genetics. So, can anyone achieve bodybuilding success, or do our genes limit what we can expect to accomplish? Bo Heamyan finds out

TRAIN Body Issues

CAN ANYONEBecoMe A BodyBuIlder?

success As MAss gAINs

THE GENETICALLY BLESSED ‘MESO’

The average mesomorph has strong joints, large bones and muscles, and a plethora

of muscle fibres that seem conditioned to react positively to weight training. The metabolism of the ‘meso’ is such that he tends to find it very easy to burn fat and look ripped. In addition, mesomorphs have the ability to remain robust, strong and athletic even when they don’t work out. Unsurprisingly, this body type is well suited to practically all kinds of muscle and strength sports. It is worth noting that almost all world champion power-lifters, bodybuilders, heavyweight boxers and Olympic weightlifters are pure mesomorphs.

2503/2015

TRAINBody Issues

CAN ANYONE

If bodybuilding success for you means reaching a physical

standard whereby you will be able to enter and perhaps even win a local bodybuilding competition, then it’s good news again. Provided you are able to gain enough muscle mass (it will take you years) and maintain a body fat content of around three to four percent, then you will more than likely end up doing very well. This is because competitions of this kind focus mainly on muscularity, such as how ‘hard’ and defined you look onstage.

In this case, your genetics will only play a role in how easy (or how difficult) you will find it to maintain such low body fat without compromising your muscle mass. Simply put, determination takes precedence over genetics at this level.

It should be noted that relatively few people are

actually blessed with all the qualities one needs to be an elite level bodybuilder.

Stuart McRoberts – author of the highly acclaimed Beyond Brawn – estimates that only 10 percent of people have the genetic potential required to be able to train and compete at the very highest level. Furthermore, within the top 10 percent, there

It is a fact that the elite level of bodybuilding is, in the main,

reserved for big guys with aesthetically pleasing shapes and flawless symmetry. If your genes are contrary to this then it is simply the case that you won’t be able to compete for a place at the top table. These limitations are not based on industry elitism or governing bodies, they are simply a reflection of physiological realities. Put it this way: while athletes who are less

than six feet tall may be able to compete in school and university basketball competitions, it doesn’t mean they will be able to play for a NBL basketball team. If your genes haven’t blessed you with suitable muscle fibres, muscle insertion points, muscle belly size and neuromuscular efficiency, or the ‘right’ body type (predominantly mesomorph) then your chances of becoming a top level bodybuilder are pretty much zip. Sorry!

is thought to be an even smaller group of people who have been bestowed with extraordinarily good genetic potential. These are the real-life Hercules who dominate bodybuilding, powerlifting and strongman competitions and become de facto ambassadors of their disciplines. These super-elite individuals are where they are because their genetic setup is markedly different to that of the average person.

2603/2015

TRAIN Body Issues

kNowINgyour PlAce

success AsAN elITe level ProfessIoNAl

success As wINNINg A coNTesT

While it is true that elite level success may be beyond most of

us, it is fair to say that your own level of individual bodybuilding success will only really be limited by the amount of time and effort you’re willing to devote to it. Push yourself to the maximum every day, stick to your diet and supplements, get the rest you need, and success – in one form or another – will be yours.

2703/2015

TRAINBody Issues

coNclusIoN

2803/2015

you really want to make the most of your workouts and see some truly impressive gains. Keep the following bodybuilding

tips in mind to take a step (or perhaps even a lunge) in the right direction...

Y

As well as needing plenty of stimuli to grow in the first place, muscles

also require repeated stimuli in order to continue growing. Many bodybuilders agree that optimal frequency generally equates to a regime that focuses mainly on large muscle groups and schedules no less than four separate training sessions per week, all of which will be undertaken in a recovered state. Naturally, the best way to ensure you feel suitably recovered between sessions

OPTIMAL FREQUENCY

Are you training hard but not getting as big as some of the other guys at your gym? Are you consistently failing to see the kind of muscle gains you’d like to? If so, then Bo Heamyan could have your wake-up call

THREE WAYS TO MAXIMISE YOUR GAINS

TRAIN Training Tips

2903/2015

If you want to get bigger, then you need to consume more food than

you’re used to eating; this can be a real struggle for some. Rather than squeezing your increased food requirements into a typical three meals per day routine, you should instead adapt your intake to accommodate at least five meals per day. While this may seem like a bit of a nuisance at first, this increase in frequency will help you to stay anabolic, thus ensuring optimal results with regard to your muscle gains. The number of meals you choose to eat each day is up to you; however, many bodybuilders find five to seven meals per day to be a good rule of thumb, as it ensures they eat every few hours, a regime which tends to have a very positive impact on muscle protein synthesis – which is what generates gains.

The glut of confusing information can make it hard to ascertain exactly what is and isn’t

suitable. Although there are numerous ways to use supplements pre/post-workout, there are some basic rules that can be applied. Supplements like branched-chain amino acids (BCAAs) before a workout are vital for muscular energy and repair. Beta-alanine (which can help to improve muscular endurance) and creatine (which sustains gains in size and strength) are also solid pre-workout options, as is a decent nitric-oxide-boosting

EAT MORE OFTEN

SUITABLE SUPPLEMENTS

is to space out your body-part training so that your workouts afford you the luxury of having at least 36 hours rest between sessions that require you to train the same muscle groups again. In practice, this normally means training two separate muscle groups per session. Most bodybuilders find that putting this into a regime that consists of at least four sessions per week should enable optimal recovery and training frequency to occur by proxy.

supplement like citrulline malate.Taking hits of glucose (dextrose) during a workout can help to keep your energy levels up, while consuming whey protein (and perhaps some more creatine) afterwards will help to create an ideal anabolic state for your muscles to experience optimal repair and growth once your session is all done and dusted. A casein protein shake right before bed can also do wonders for your gains. Your body wants to utilise protein while it is at rest; keeping your levels high will ensure your muscles receive a nice trickle charge of amino acids.

THREE WAYS TO MAXIMISE YOUR GAINS

TRAINTraining Tips

TRAIN 12 Week Workout

3003/2015

If there is one body part that people want to develop most, it’s their chest. But poor exercise technique and bad programme design prevent many from getting the best results. If this sounds like you, follow this 12-week programme by Aidan Bricker for a chest to be proud of

chesT MASTER

Workout modelled by Abdul Hameed A. Ali at Platinum Health Club. Follow Abdul on Instagram @shredded_dashti.Photography by Muscles Studio

ou spend hours on the bench press and cable machines, obsessing about how much you are lifting in the quest to build an impressive

set of pecs. But whilst jumping on the bench and performing half reps with as much weight as you can manage might be good for your ego, it will do little to boost the size of your lagging chest; despite your best efforts, you seem unable to add more weight to the bar, or size to your pecs. However, help is at hand; by utilising the most effective exercises and a full spectrum of repetitions, this 12-week routine will have you packing on mass and smashing right through your plateaus.

y

Over the next 90 days you will be performing a number of different exercises to hit your chest from a variety of angles.

CABLE FLYE

TOP TIP

A very effective isolation move that will have your pecs burning. Using cables keeps constant tension on your chest throughout the entire movement, which will recruit more muscle fibres in the process.

It might be tempting to let the cables go far back past your body on each rep to feel the stretch, but doing so could place strain on your shoulders. Stop them just past your chest to avoid injury and keep tension on the target muscle.

➊ Stand in the middle of a cable station, holding a cable with a suitable attachment in both hands.

➋ Place one of your legs forward in front of you, and lift the cables so that your arms are parallel to the ground and slightly behind you.

➌ Keeping only a very slight bend in your arms, bring the cables across your body until your hands are touching in front of you.

➍ Pause briefly in the contracted position, before returning the cables slowly to the starting point.

➎ Repeat for reps.

THE EXERCISES

TRAIN12 Week Workout

3103/2015

This mass builder needs to be a staple in your training programme if you want to add muscle to your chest.

➊ Lie flat on a bench underneath a barbell.

➋ Grab the bar with a slightly wider than shoulder width grip.

➌ Unrack the bar and slowly lower it down until it is just above your chest.

➍ Press the bar back up to the starting point.


A very effective bodyweight move that will add mass to your chest, shoulders and triceps in no time.

➊ Position yourself at a dip station, with your legs crossed behind you.

➋ Look at the ground, and slowly lower yourself down until your upper arms are bent at 90 degrees.

➌ Push yourself back up to just below the point where you started.

➍ Repeat for reps.

BARBELL BENCH PRESS

TOP TIPDon’t lock your elbows out at the top of the movement. This takes the tension off your chest and also places stress on your elbows. Keep your arms just short of straight.

TOP TIP Lean forward during the exercise. This will place a greater emphasis on your chest, and take it off your triceps, which will limit your strength in the exercise if you remain upright.

DIPS


3203/2015

Another great compound move, the incline press places more emphasis on your upper chest, making your pecs look fuller and bigger.

➊ Lie flat on a bench underneath a barbell.

➋ Grab the bar with a slightly wider than shoulder width grip.

➌ Slowly lower it down until it is just above your chest.

➍ Press the bar back up to the starting point.


INCLINE BARBELL BENCH PRESS

TOP TIP Make sure that the incline of the bench you are using is no more than 45 degrees. This will ensure that the exercise places stress predominantly on your upper chest, rather than your shoulders.

Dumbbells allow you to use a greater range of motion, which will help to stimulate more muscle fibres. You will not be able to lift as much weight with dumbbells, but this is a great exercise to include in your plan.

➊ Lie on a bench with a shallow decline, holding a dumbbell in each hand.

➋ Press the dumbbells up together in one smooth motion, until they are directly above you and your arms are just short of being straight.

➌ Slowly lower them to the starting point.

➍ Repeat for reps.

DUMBBELL DECLINE PRESS

TOP TIPFocus on the stretch at the bottom of the movement and do not smash the dumbbells together at the top. This will increase the range of motion and keep constant tension on your pecs.


3303/2015

THE PLAN

Once you know the most effective exercises for adding mass to your chest, putting them together into a specialised programme is the best way to pack on as much size as possible.

Over the next 12 weeks the exercises that you perform in each workout will change, as will the number of reps and sets. This will enhance your potential for growth, as your muscles are worked across different angles, and with different rep schemes.

One element of the programme that will remain constant however, is the focus on progressive overload. Take a logbook to the gym with you, and record the amount of weight that you are lifting for each move. Aim to beat this every time you are in the gym. If you are adding weight to the bar – even just 1 or 2 kg – then you will be getting bigger.


3403/2015

A1: Barbell Bench Press – 4 sets of 6-8 repsB1: Incline Barbell Bench Press – 4 sets of 6-8 repsC1: Dips – 3 sets of 6-8 reps

Rest - 2 minutes between sets

The first four weeks of this programme are all about building a solid foundation of strength to set you up for increased muscle gains later on. All of the exercises are compound moves, which will recruit a greater number of muscle fibres and build more mass on your chest. The number of reps in each set is low and rest periods are fairly lengthy. This will allow for almost full recovery between sets so you can lift as heavy as possible.

12-WEEK WORKOUT PLANWEEKS 1-4Flat Barbell Bench Press4 sets of 6-8 reps

Incline Barbell Bench Press 4 sets of 6-8 reps

Dips3 sets of 6-8 reps

REST2 minutes between sets

REST90 seconds between sets

REST60 seconds between sets

The first four weeks of this programme are all

about building a solid foundation of strength to set you up for increased muscle gains later on. All of the exercises are compound moves, which will recruit a greater number of muscle fibres and build more mass on your chest. The number of reps in each set is low and rest periods are fairly lengthy. This will allow for almost full recovery between sets so you can lift as heavy as possible.

Having built a good foundation of strength in

the first weeks of the programme, the number of reps you perform per set increases during this phase to focus on growth. You still want to be shifting as much weight as possible however, so continue tracking your lifts in a logbook.

In the final weeks of the programme, the aim is to

force as much stress through your muscles as possible. The reps in each set are higher and the rest periods are shorter. This will boost the intensity of your workout and increase muscle growth. After the 12 weeks are up, incorporate these exercises into your regular routine to maintain the results. And on the final day, feel free to walk out of the gym with your chest out; you’ve earned it.

WEEKS 5-8Flat Barbell Bench Press3 sets of 8-10 reps

Incline Barbell Bench Press3 sets of 8-10 reps

Dumbbell Decline Press3 sets of 8-10 reps

WEEKS 9-12Flat Barbell Bench Press3 sets of 10-12 reps

Decline Dumbbell Press3 sets of 10-12 reps

Cable Flye2 sets of 12-15 reps


3503/2015

Hardcore gym goers often shun the Smith Machine, in favour of free weights to build muscle and strength. Here are three reasons why you may want to reconsider…

sMITh MAchINe RESPONSIBILITY

INTENSITY

VERSATILITY

hilst it is true that the Smith Machine does lock you into a fixed

plane of motion – which does have its disadvantages – it is an amazing piece of equipment for muscle building, especially if you train on your own.

W

Going for a bench press personal best

using a free weight barbell can be a risky business at the best of times, but particularly if you don’t have a spotter. Fear of having the barbell land on your chest and crush you will stop you from pushing the weight in the way that you want to, which will affect your results. Having the safety of a Smith Machine means that you can go all out, without the fear of getting stuck under the bar.

Doing drop sets or rest pause sets can

be difficult with free weight exercises. The bar on a Smith Machine is very easy to rack, which means that you can strip weight from the bar for a drop set, and perform cluster sets and rest pauses more efficiently and safely than you can with free weights.

The Smith Machine can be used for pretty

much every compound exercise that you could want to perform with a barbell. Arguably it is not as effective as its free weight counterpart, but makes an excellent choice when you are training on your own, want to train to or beyond the point of failure, or just fancy mixing things up.

Workout modelled by Nasser Al Kreaziat Oxygen Gym. Follow Abdul on Instagram @alkreazi_. Photography by Muscles Studio

TRAIN Equipment Expert

3603/2015

TRAINEquipment Expert

3703/2015

RESPONSIBILITY

INTENSITY

VERSATILITY

❶ Push from the front heel.

❷ Don’t let your knee go past your toe.

❸ Keep your muscles loose at the start, don’t lock your knee. ❶ Push from your heels not the balls of your feet.

❷ Don’t look down! This will round your back.

❸ Keep your knees straight at all times.

❶ Try not to swing or jerk, keep the range of motion controlled.

❷ Your elbows should drive the movement.

❸ Use a wide grip to avoid shoulder pain.

✔ Traps ✔ Biceps ✔ Shoulders ✔ Middle Back

✔ Quads ✔ Calves ✔ Hamstrings

✔ Quads ✔ Calves ✔ Hamstrings ✔ Lower Back

People sometimes have problems with balance during a lunge. Performing them in the Smith Machine means you can concentrate more on form and stability without worrying too much about the barbell.

Performing squats in a Smith Machine is a safe way to train alone as you can rack the barbell at any time without a spotter. It is also a great way to perfect technique as you can use the parameters of the machine as guidelines for your motion.

If you have experienced pain or discomfort from this exercise in the past, the Smith Machine can be a way of avoiding this. Using the rack instead of free weights can help to steady the barbell and better your technique without pain.

BEST FOR:

BEST FOR:

BEST FOR:

TOP TIPS:

TOP TIPS:

TOP TIPS:

TRY THESE1. LUNGE

2. SQUAT

3. UPRIGHT ROW

www. refocusmedia.com

REFRESH YOUR IMAGE.REBRAND YOUR PRODUCT.RETHINK YOUR MARKETING.

Marketing strategies for mainstream and new media platforms. Branding for innovative and existing products.Success for all.

TRAINExpert Advice

As with all fitness, weight training has a number of vitally important rules that need to be observed in order to engender progress. Perfect Fit’s bodybuilding expert Bo Heamyan has the top ten to ensure maximum gains with minimum problems

When it comes to standing weight training exercises, it is

important to adopt a suitable stance. An ideal strong and stable starting point equates to standing with your feet about shoulder-width apart, with your toes pointed slightly outwards and your knees slightly bent. Above the waist, your torso should be nice and erect with your chest puffed out, shoulders back, and a slight arch in your lower back. Your head should be in a ‘neutral’ position, looking directly forward.

STAND AND DELIVER ➊

RULESGOLDEN

OF BODYBUILDING

3903/2015

TRAIN Expert Advice

Warming up your muscles is a must before unleashing your inner beast

on some serious poundage. Taking the time to warm up beforehand will not just reduce the risk of injury by giving your tendons and ligaments a ‘heads up,’ it will also help your muscles to lift more weight. In general, five minutes of gentle cycling on an exercise bike and a few lightweight sets is enough to get your body ready for action.

While some trainees insist they need only one set per exercise to

achieve their aims, others prefer to spend hours each day working on a single body part. So which is the best approach? Well, it is generally agreed that doing two or three sets of a given exercise suits most beginners, while three to four sets normally meets the needs of more seasoned lifters. These figures are based on volume – the total number of sets and reps completed for a given muscle group – and muscle growth via weight training requires fairly high volume.

PUMP UPTHE VOLUME

WARM UP BEFORELIFTING BIG

➋

➍

➌

When starting a new weight training programme or

bodybuilding regime, “How many reps should I do?” is normally one of the first questions to pop in your head. If your aim is to build strength then you should do heavy sets which consist of fewer than six reps. If your goal is simply to build muscle then you need to be lifting weights that will result in muscle failure being reached between 8-12 reps. If muscle endurance is your reason for training then hitting weights that allow you to do more than 15 reps is generally the way to go.KN

OW Y

OUR

REPS

4003/2015

>15 REPS

8-12 REPS

<6 REPS

ENDURANCE

MUSCLE

STRENGTH

PRO LEVEL BODYBUILDER

SEASONED LIFTER

BEGINNER

SET 1 SET 2 SET 3 SET 4

SET 1 SET 2 SET 3

SET 1 SET 2

TRAINExpert Advice

It is often the case that lifters who are extremely determined to push, push

and keep pushing in their aims to get bigger end up undermining their efforts. This is mainly because they don’t take enough time away from working out to ensure their body gets the rest it needs to grow. Training to exhaustion may seem heroic and conjure up Rocky-esque montages, but the only thing it tends to achieve in the long run is to deprive you of the time you need to heal. Be sure to give your body a break, once or twice a week at least.

DON’T BECOME OBSESSED

➐

➎

➏

Big, compound exercises like squats, bench presses

and bent-over rows are regarded as being the ‘bread and butter’ of most weight training regimes, as they tend to work more than one set of joints and recruit a number of different muscle groups. It is always best to do your compound moves at the beginning of your workout as this is invariably when you’re able to lift the most weight. Leave your smaller, isolation moves until the end.

When it comes to engendering muscle growth, limiting rest

times between sets to arbitrary periods is not the best way to go. You want to be recovered enough to lift the weight as many times as you can on the next set; a muscle that doesn’t feel sufficiently recovered from the previous set will not enable you to do that. Listen to your body: it will tell you when you’re ready to attack the next set.

HIT

COM

POU

ND

EXER

CISE

S FI

RST

LIST

EN T

O YO

UR

BODY

4103/2015

ATTACKREST

TRAIN Expert Advice

➒

As impressive looking as high-tech equipment and

weight-laden barbells can be, it is fair to say that neither of them can provide as much of a well-rounded workout as the humble dumbbell set. The reason for this is that unlike barbells and most machines, individual dumbbells force both sides of your body to do an equal amount of work; ergo it is not possible for one side (your stronger side) to dominate when lifting dumbbells.

Because muscle fibres adapt pretty quickly to stimuli, the

effectiveness of initially tough workouts can quickly subside. In order to keep your muscle fibres ‘busy,’ you need to consistently increase the challenge put before them. Simply put, progressively increasingly the load of your lifts (overloading) while maintaining good form is the very best way to continually engender gains in size and strength.

AVOID COMFORT ZONES

➑

Consuming more calories than you burn is integral to

accruing mass via a suitable weight-training program. Needless to say, these calories need to be the ‘right’ ones: taking extra calories on board from inappropriate sources – such as greasy fast foods and sugar rich sweets – will do little to help you achieve these aims. With this in mind, it is vital that you maintain a lifestyle that ensures everything you do away from the gym complements all of your hard work within it. In a nutshell, this means eating well, staying away from toxins and getting plenty of sleep.

EMBR

ACE

A H

EALT

HY

LIFE

STYL

EDO

N’T

BE

AFRA

ID

TO D

UM

B DO

WN

COMFORT ZONE

PRO ZONE

➓

4203/2015

AVAILABLE AT WAWAN PROTEINAl Rigai: 24800688AlSalmiyah: 25741935

4403/2015

s ‘competitive’ your middle name? Do you turn everything you

touch into a contest? If you’re into competing physically and want to rise to the next challenge, then a step up into bodybuilding might be just the ticket. If you always need to beat the guy next to you at the gym, then this is yours for the taking. With extreme methods, it doesn’t get more physically competitive than this. On your marks, get set, GO!

Fancy upgrading from a four-pack to a six-pack? Or even an eight-pack? Many men begin bodybuilding for aesthetic

reasons and enjoying watching the changes to their body shape and muscles take place. Whilst any gruelling exercise regime is going to pay dividends to your physical shape, you will also lose a substantial amount of weight. By deciding to compete, you’ll have the added motivation to stick to your program and never miss a workout. Training also strengthens the immune system and leaves you toned and tanned, with clothes fitting to perfection.

Fans all around the globe adore the very best bodybuilders; our pages

are filled with them. And what better way to gain acceptance, admiration and achievement than winning a worldwide bodybuilding contest? Your photos will adorn the Internet, you will be talked about by the masses and your home will sparkle with trophy cups galore.

MR. COMPETITIVE

FEEL GOOD FACTOR: OUTSIDE

CHAMPION STYLE KUDOS

i

Choosing to commit to this sport means your body and mind will be stretched to an astonishing degree; there are no physical or mental short cuts. So why start in the first place? Kate Marshall has five reasons…

GO PRO?COULD YOU

TRAIN Body Building

4503/2015

The mental side to training offers endless benefits for your mind. It lifts a low disposition, improves strength

and self-esteem, boosts confidence and leaves you feeling mentally focused long after you’ve left the gym. With the huge amount of discipline also involved surrounding diet and an exercise timetable, it’s great for ‘mental order.’ Once your mind is trained, you can tap into the mindset that’s essential for success at competition level.

FEEL GOOD FACTOR: INSIDE

TRAINBody Building

This is the opportunity to turn your hobby into your

career, and few are lucky enough to do that. Depending on where the event is taking place in the world, there’s big money to be won in bodybuilding competitions, meaning you’ll never have to set foot in the office again. If you naturally possess an enormous amount of motivation to succeed, lifting weights is easy, and you’re acutely aware of the mental and physical preparation this sport entails, then you may have a winning formula right in front of you.

TRAINING AS A TRADE

PARALLEL BARS PULL-UP

This variation allows you to contract your lats hard, which will result in the development of more muscle growth.

➊ Attach the parallel bars to the pull up bar.

➋ Start from a head hang, gripping the parallel bars with your palms facing each other.

➌ In a smooth but controlled motion, pull yourself up so your elbows move behind your body and your chest is almost touching the bar.

➍ Pause for a second at the top, and squeeze your lats hard.

➎ Slowly lower yourself to the starting point.

❻ Repeat for reps.

ull-ups are one of the best exercises for overall back development. They

also build your grip strength and biceps. The following variations will cumulatively work on nearly all your upper-body parts including abs, lats, biceps and back. Perform three sets of each exercise, aiming for 10-12 reps per move, and rest for 90 seconds between sets.

P

4603/2015

This month’s one-kit workout by Aidan Bricker is designed to build strength and size in your back; all of the exercises are based around the humble pull-up

PULL UP BAR

Workout modelled by Talal Mazen Elshawaat Platinum Heath Club. Follow Abdul on Instagram @talalshawa.Photography by Muscles Studio

TRAIN One Kit Wonder

NEGATIVE PULL-UPSSTATIC LEG RAISE

CLOSE GRIP PULL-UPWIDE GRIP PULL-UP

A great exercise to utilise when you can no longer perform full pull-ups.

An excellent move to finish your workout, which will work your grip and abs hard.

This variation on the pull-up with your palms facing towards you places more emphasis on your biceps.

Wide grip pull-ups force more tension through the muscles in your upper back.

➊ Stand in front of a pull-up bar, gripping it with shoulder width grip, your palms facing away from you.

➋ In a smooth and controlled motion, jump off the ground so you are above the bar in the top position of a pull-up.

➌ Pause in that position and squeeze your lats hard.

➍ Lower yourself very slowly until you are in the dead hang position of a pull-up.

➎ This should take you around 20-30 seconds.

❻ Repeat for reps.

➊ Hang from a pull up bar, with a shoulder width grip, your palms facing away from you.

➋ In a smooth but controlled motion, raise your legs so they are parallel to the ground and your body forms a right angle.

➌ Hold that position for as long as you can, aiming for three sets of 60 seconds.

➊ Start from a head hang, gripping the bar with your hands close together and your palms facing towards you.

➋ In a smooth but controlled motion, pull yourself up so your elbows move behind your body and your chest is almost touching the bar.

➌ Pause for a second at the top, and squeeze your lats hard.

➍ Slowly lower yourself to the starting point.


➊ Start from a dead hang, holding the bar with a wide grip.

➋ In a smooth but controlled motion, pull yourself up until your chin touches the bar.

➌ Pause for a second at the top, and squeeze your lats hard.

➍ Slowly lower yourself to the starting point.


4703/2015

TRAINOne Kit Wonder

BOOSTUP YOUR70%

ENERGY

COMPLEX PR-WORKOUT STIMULATE

Famous formulaYou can check every batch. Concentrate and isolate digestive enzyme blend

Recommended by The Kuwait Lion

Reda Al Gabandi

4903/2015

A common problem for bodybuilders looking to incorporate cardio into their regime is the issue of keeping their existing muscle mass. Studies have

found that whilst incorporating cardio exercises alongside resistance training does burn a greater amount of fat than weights alone, your potential strength gains are sliced in half. With increased exercise (most add cardio on top of their already rigorous weight training) your body has less recovery time. High intensity cardio can help you have the best of both worlds. It’s important not to ignore cardio altogether as it has a host of other health benefits and will help you keep fit and look your best.

A

Workout modelled by Suliman Al Tarkait at Oxygen Gym. Follow Suliman on Instagram @suliman_altarkait.Photography by Muscles Studio.

Burning fat and building muscle can be hard to achieve with some cardio regimes, but it’s important not to neglect it altogether. Mark Pilkington gets ready to up the pace with the world of high-intensity cardio exercise

CARDIO FOR BODYBUILDERS

TRAINCardio Zone

5003/2015

ONE STEP AT A TIME

The muscles you use for squats and other weightlifting exercises

are barely touched when running, meaning that strength gains are harder to come by using this method. Studies have shown that running will lead to far greater levels of muscle decline than cycling or similar actions, plus your muscles can be more easily damaged due to the harsh nature of running on a hard surface, and this in turn affects recovery time. So if you are serious about bodybuilding, you should instead try to use a bike or a cycling machine. Cycling incorporates a much larger knee and hip motion during movement than you will find when jogging.

Like many things in life, how much effort you put into something

equates to how much you’ll get out of it. Cardio exercise is no different, and the highest amount of fat loss is directly connected to the amount of intensity with which you exercise. Interestingly enough, the longer you do cardio per day, the more muscle mass you will stand to lose. This is because cardio wears the muscle down along with eliminating body fat, so we recommend no longer than around 20 minutes per day. Sprinting (not long-distance running though) has been proved to help gain muscle mass, but any all-out high intensity, short duration exercise will have a similar effect on your body.

High intensity cardio is all well and good, but you should be wary of rushing into

a program headfirst. To fully optimise your cardio workout, avoid injury and reach your goals, you should prepare yourself as much as possible. By approaching your training methodically, you will build up the intensity in a safe manner without allowing yourself unnecessary injuries. Your body can only take so much, so to begin with, start at a lower exercise time. Sprint for 30 seconds, then one minute and so on. Working your way up the intensity ladder will enable your body to adapt, and the end result will be increased effort on your part, adding up to more fat loss and also more muscle gain.

RUNNING INTO TROUBLE

IT’S ALL ABOUT INTENSITY

TRAIN Cardio Zone

5103/2015

GIVE YOUR LEGS A REST

EVERY MONTH IN CARDIO ZONE, PERFECT FIT WILL GUIDE YOU THROUGH ALL TYPES OF EQUIPMENT AND EXERCISES TO SHRED FAT FAST WITHOUT LOSING MUSCLE MASS. STAY TUNED!

Try to separate your cardio exercises from the days

when you concentrate on your legs. The vast majority of cardio focuses heavily on your legs, so any training you do that includes that area will affect your body’s ability to heal itself and develop. If you focus on your legs and cardio every single session, you will inevitably wear your muscles down, and even start to see some loss. Ideally, cardio should be separated from leg training by at least 24 hours.

Supplements can play a huge role in helping you

achieve your cardio goals. For this purpose, multi-vitamins are highly recommended, and while the majority of vitamins will come from the food you consume, they can help you make up any shortfall that may be missing from your diet. You may also want to consider whey protein and fat burning supplements to aid your cardio program. Before you embark on any new supplements, you should consult your doctor for advice. They will be able to assure you that the supplements are safe for your particular health needs.

FUEL YOUR BODY

TRAINCardio Zone

FUELMAKE SURE YOU’RE NEVER RUNNING ON EMPTY

5303/2015

SUPERFOOD SERIES: RAW CACAO

PLUSEAT THIS NOT THAT

SHOPPING FOR MASS

SUPER WEIGHT GAINERS

The benefits of supplementation in your pursuit of muscularity

Try zucchini as the low-carb, low-calorie substitute for tasty pasta dishes

Bulk up with six of the best weight gainers available now in Kuwait

Nutritionist’s advice on how to pack on lean muscle without piling on fat

EATING FOR GAINS

54 56 60 62

55

AN APPle A dAy

True to the age-old adage, apples contain a high level of antioxidants

that boost overall health and aid with the removal of toxins. One type has superior benefits, and that is the modest green apple. Green apples help to stabilise the blood sugar and contain around 0.5 percent of your recommended daily protein allowance, making them an excellent fruit bowl staple. Your mother was right.

T

CHEAT DAY MEAL:10.OH.8 AWTAD 65

bowl of pasta is the ultimate fast food – cheap, filling and tasty. It’s not always the

healthiest option though, as refined white pasta is packed with fast-releasing carbohydrates that can lead to blood sugar crashes and weight gain. However, there is an excellent alternative that does the job of carrying your sauce of choice, with plenty of additional health benefits too.

Chopped, sliced or grated, zucchini has a similar texture to pasta and works very well as a substitute. You can boil it, steam it or eat it raw with a variety of salads and sauces. Zucchini is very low in calories thanks to its high water content, and its negligible carbohydrate count (3.9g per 100g, compared to over 31g for the equivalent serving of pasta) makes it an ideal option for those watching their waistline or following a low-carb regime.

Zucchini also has a host of additional health benefits. Its high fibre content contributes to regular

digestion and insulin regulation, and it is rich in many vitamins and minerals, particularly heart-healthy potassium, which can help to lower blood pressure. It also has a good helping of the antioxidant vitamins A and C, vital for immunity if you are a regular exerciser.

Zucchini works perfectly as a base for everything from bolognese sauce to tuna ‘pasta’ salad. To maximise the health benefits, go for a tomato-based sauce (high in lycopene and other phytonutrients) rather than a cream sauce.

A

ZucchINI PAsTA

recI

Pe

There’s no need to sacrifice your favourite comfort foods in the pursuit of fitness. Just replace stodgy pasta with zucchini ribbons and smother in your favourite sauce for a low-calorie, low-carb treat that’s surprisingly delicious

NOTTHAT

EATTHIS

1. Use a vegetable peeler to slice the zucchini into long, thin ribbons.

2. Mince a clove of garlic and sauté in olive oil for a few minutes. You can also add chopped herbs; rosemary and thyme work well. .

3. Add the zucchini ribbons and season with black pepper. Add some lemon zest or juice to it if you wish.

4. Reduce heat and cook for 5-7 minutes, until zucchini is just tender.

EASY

MEA

L

FUEL Food Fight

5403/2015

3.9g

carbs

31g

carbs

0.9g

total fat

158kcal

calories

16kcal

calories

0.1g

total fat

[Each 100g contains]

RAW CACAO

FUELSuperfood of the Month

WHY SO SUPER?

For those with a sweet tooth, chocolate can prove to be a dangerous desire, but raw cacao (chocolate bean) is here to save the day. Translated in Latin as ‘the food of the gods,’ cacao continues to uphold its superfood status for many reasons

recI

PeCH

OCOL

ATE

SMOO

THIE

igh in antioxidants and dietary fibre, and low in sugar, cacao is

a worthy superfood of the month. It contains sulphur, important for healthy hair, nails and skin, and is rich in iron. It also contains phosphorous, essential for healthy bones and teeth. Cacao’s high level of magnesium is also beneficial for lowering blood pressure, whilst its flavonoids increase healthy cholesterol levels.

HOW TO EATThis delicious, guilt-free treat is perfect for the right kind of sugar rush, day or night. Raw cacao can be found in a variety of forms, including cacao nibs (good for baking), powder, butter and in snack bars.

H

7.6g

protein

336kcal

calories

6.2g

total fat

[per serving]

Raw cacao is a natural mood enhancer because it contains

anandamide, a substance that induces euphoria, as well as phenylethylamine (PEA) to help mental focus. The only other food that contains PEA is blue-green algae.

ALSOTRY

5503/2015

RAW CACAO TREAT1 cup raw almonds, walnuts or macadamia nuts4 cups water1/4 cup raw cacao powder 1/2 vanilla bean seeds or 1 tbsp vanilla extract 1/4 to 1/2 tsp cinnamon 2 small bananas

Blend the nuts and water for 15 seconds on high speed. Pour through a strainer, keeping the ‘milk’ aside. Clean the blender and pour the ‘milk’ back in. Add the remaining ingredients and blend for a further 20 seconds until smooth. Drink immediately or refrigerate and re-blend before serving.

SUPER SIZE

MEFUEL Packing Mass

Packing on lean muscle without piling on fat is every bodybuilder’s ultimate goal. Nutritional therapist Lisa Monteith shows you how to do it

You need to eat around 50 kcals per kg of bodyweight

daily. This should be made up of at least 4g protein, 6g carbs and 1g fat per kg bodyweight. For a 90kg bodybuilder, this equates to around 360g+ protein, 540g carbs and 90g fat daily, or around 4,500kcals.

ou’re training regularly at the gym, lifting heavy and eating right. Now you want to see all that

hard work reflected in some serious muscle gain.

It might seem obvious that to gain mass, you need to consume more calories than you are expending. This calorie demand will increase as you bulk up, because lean muscle is metabolically active, burning calories even when you are at rest. It is estimated that for every five kilos of muscle you gain, you will burn

an extra 400-500 kcals a day. Depending on your training regime, current physique and metabolic type, you might need to consume anything up to 4,500 kcals a day.

However, this doesn’t mean you should binge on junk food; the quality of your diet will have a major impact on the composition of the weight you gain. In order to pack on muscle rather than fat, you need to be eating a substantial amount of protein, some healthy fats and complex carbohydrates – and timing is everything.

y

HOW MUCH?

5603/2015

SUPER SIZE

FUELPacking Mass

HOW OFTEN?

You need to eat at least six times a day – that’s a meal or snack every

two to three hours – to keep your body in anabolic (muscle-building) mode. It’s vital to eat first thing in the morning, because your liver uses glycogen for fuel overnight, and when this is depleted, it starts to burn muscle protein instead. To stop this happening, you need to eat protein and fast-digesting carbs, for example a whey protein shake with a banana blended into it, as soon as you wake up.

It’s also important to take on calories before, during and after your workout, as these will be used to grow and repair your muscle. This is the perfect time for a protein shake that includes creatine, L-glutamine and branched-chain amino acids (BCAAs), all of which support performance, recovery and muscle synthesis. You also need to double up on your carbs post-workout, to kick-start muscle growth.

Another key time to eat is right before you go to bed, in order to avoid entering a catabolic (muscle breakdown) state when your glycogen stores are depleted. Choose slow release casein –milk, yogurt and cottage cheese are good food sources, or have a casein shake. Adding healthy fats slows the absorption down even more, keeping you anabolic throughout the night.

Check your weight and body fat at least once a week – use a body fat scale, or ask

your trainer to measure it with a calliper. If you’re not gaining weight, eat more. If you’re gaining too much fat rather than muscle, decrease your carbs later in the day – around your workout you will be burning them, whereas at night you’re more likely to store them as fat.

ADJUST TO FIT

5703/2015

FUEL Packing Mass

5803/2015

An egg contains around 6g protein of the highest biological value,

meaning it contains all the amino acids (the building blocks of protein) in an easily digestible form. Don’t discard the yolks, which are full of muscle-friendly

vitamin B12.

Chicken is an excellent source of lean protein, containing

all the essential amino acids – these are the ones that must be

obtained through diet. Skinless chicken breast contains around 30g protein per 100g, and is particularly rich in leucine, the most important BCAA for stimulating post-workout muscle synthesis.

Salmon, mackerel and sardines are high in protein

and omega-3 fats, which decrease muscle breakdown and aid recovery. Tinned tuna is a convenient protein source but the omega-3 content is lost in the canning process, so go for fresh whenever possible.

EGGS

OILY FISH

CHICKEN

Beef provides not just plentiful protein (around 22g per 100g)

but also abundant creatine, iron and zinc – all muscle-building nutrients.

LEAN BEEF

9mg

zinc

48g

protein

3g

leucine

24g

protein

21g

protein

1g

omega3

6g

protein

11%

daily B12

FUELPacking Mass

5903/2015

If you’re vegetarian or vegan, you’ll need to eat plenty

of beans, lentils, chickpeas, soya, quinoa and nuts to get sufficient protein. The only ‘complete’ plant proteins, containing all the essential amino acids, are soya and quinoa; the others need to be combined, for example having beans with rice or wholemeal bread. If you’re struggling to bulk up, a mass gainer supplement could give you the boost you need.

SUPER-SIZE SUPPLEMENTS

Whey and casein are the two proteins found in dairy

products. Whey is the gold standard for bodybuilders, because it is quickly absorbed, causing a rapid spike in blood amino acid levels. This enables your muscles to repair and grow quickly. It is rich in glutamine, the most abundant amino acid in muscle tissue, and BCAAs, which provide the muscles

with fuel during exercise. Casein is more slowly absorbed, making it more suitable for overnight use. If you are vegan or dairy intolerant, soya, hemp or pea protein powders can provide a concentrated protein hit, although they are less easily absorbed and utilised by the body.

Aside from whey and casein, creatine is the most popular

supplement among bodybuilders. It allows you to increase exercise intensity, therefore helping to gain muscle mass, and also speeds up recovery after training. If you’re a hard gainer, try an all-in-one mass gainer product that is high in calories and contains whey, carbs, creatine, and digestive enzymes to optimise absorption.

VEG OUT

Sweet potatoes, brown rice, beans, wholemeal bread,

wholegrain pasta, oatmeal and green vegetables will help you take on enough complex carbs for rapid repair and energy without resorting to junk food. Post-workout, you can opt for faster-releasing carbs like fruit or white rice.

HIGH CARB HITS

Fat is vital for testosterone and growth hormone production,

and to keep your metabolic rate elevated. Get healthy fat from eggs, avocado, oily fish, nuts and seeds.

FINE-TUNE FATS

8g

protein

39g

carbs3g

protein

12g

carbs

26g

protein

5g

creatine

23g

fat

55mg

magnesium

As you surely know, recovery is a vital part of working out, so being

able to recover effectively between sessions is every bit as important as the work you do with the weights and machines in the gym. Providing your body with the optimal amount of

calories it needs to effectively repair the muscle tears you create during your workouts will speed up your recovery times, a consequence which will leave you feeling stronger, fitter and generally in much better condition to attack subsequent workouts.

FASTER RECOVERY TIMES

However, these are certainly not the only benefits to be gleaned from these highly versatile supplements. With great progress in the nutrition research field, weight gainers are now better than ever. Curious to find out about the not-so-well-known advantages? Read on...

The more of you there is, the greater mass you’ll have to turn into muscle – right? Well, whilst weight gainers may not be that simple, there are a number of muscle-building benefits to be gained from them, as Bo Heamyan finds out

WEIGHTGAINERS

6003/2015

FUEL Super Supplements

One of the most significant benefits afforded by weight

gainers is that they enable so-called ‘hard gainers’ – individuals who struggle to get heavier no matter how much they eat – to reach and maintain their calorie intake requirements. If you are one such ectomorph, weight gainer supplements are definitely something you should consider, especially as some of the commercially available products around these days have more than a thousand calories packed into each and every shake!

One of the most compelling – yet little realised – advantages

of supplementing with weight gainers is that many of them now contain other supplements too. As well as eliminating the need for you to consume straight protein powders, adding a weight gainer to your diet may also mitigate any requirements you may have to buy creatine supplements, as increasing numbers of commercial weight gainers now include creatine as standard.

In a similar vein, many of the better weight gainer products on

the market now contain a certain type of dietary fat that helps to keep your body lean while you endeavour to build muscle. Dietary fat is arguably one of the greatest variable macronutrients around, so it is important that you take it in the correct form as often as possible. To this end, try and restrict yourself to weight gainers that contain medium-chain triglycerides and include as little saturated fat as possible.

THREE-IN-ONE SUPPLEMENT

CALORIES FOR HARD GAINERS

SPECIAL FATS AND LEAN GAINS

The best weight gainers

in store on page 62

WEIGHTGAINERS

6103/2015

FUELSuper Supplements

★ ★ ★ ★

MusclePharm didn’t mess around when making a revolutionary new weight gainer; they went to the iron man himself, Arnold Schwarzenegger. The big man reiterated how it takes both calories and precise nutrient partitioning for effective muscle gains, and that’s just what MusclePharm did. The result is arguably the most comprehensive all-in-one weight gainer around. It uses advanced protein technology, elite complex carbs, healthy fats, cutting-edge performance ingredients and a balanced digestive blend to address pretty much every angle of mass building. Hasta la vista, skinny...

Want to crush your training plateaus, steamroller your doubters and blow away mediocre gains? Fortified with creatine and vitamin C, TANK uses a formula based on a 50-50 fusion of high-quality milk proteins to ensure it delivers a well-balanced yet highly versatile explosion of nutritional goodness. TANK also employs a smart weapon: MicronTec Micronized Creatine Monohydrate, a pure, crystalised supplement that contributes to performance increases during short, successive bursts of high-intensity exercise, such as weight training.

Dymatize supplements are some of the most reliable around and Super Mass Gainer is no exception, with a whopping 1900 calories, 82g of high-quality proteins, and 17g of BCAAs all on hand to help you increase mass, build muscle and speed up recovery. To make things even better, Dymatize recently tweaked the formula to ensure it mixes quicker and tastes even better than before. Delicious and effective, this is undoubtedly a solid option.

MusclePharm Iron Mass

Scitec TANK

Dymatize Super Mass Gainer

WHY YOU SHOULD USE IT: FIVE-STAGE DELIVERY SYSTEMLOW IN SUGARGREAT TASTEARNIE SAYS SO!

WHY YOU SHOULD USE IT: INCLUDES L-ARGININE, VITAMIN B6, CALCIUM, POTASSIUM AND PHOSPHORUS AIDS IMMUNE SYSTEM

You can pretend to be a tank

WHY YOU SHOULD USE IT: LOADED WITH CALORIES17g OF BCAAS VITAMINS AND MINERALSCOOKIES & CREAM IS DELICIOUS

War on SkinnyKcal LoadedHeavy Mettle

★ ★ ★ ★ ★ ★ ★ ★ ★

FUEL Supplement ReviewBU

Y A

T O

XYG

EN

NU

TRIT

ION

go large

6203/2015

Advertised as the ‘The World’s Best Post-Workout Recovery,’ manufacturers Reflex certainly aren’t shy when it comes to singing the virtues of their product. So can they back these claims up? Growth Matrix is the only post-workout drink to utilise very high DH whey protein hydrolysate as its sole source of protein. Moreover, the incredibly high content of L-Leucine (a colossal 7,000mg) generates protein synthesis boosts that can reach near-pharmaceutical levels. Easily the biggest and best on the block.

If you’re after secret formulas and esoteric manufacturing processes then look elsewhere: this is simply a good old- fashioned, straightforward weight gainer that uses reliable ingredients to get the job done. That’s not to call One Stop XTREME unremarkable though; far from it. The presence of Glutamine Peptides, BCAAs and Quattro Protein (a blend of whey protein concentrate, isolate and hydrolysate alongside milk protein concentrate high in casein) ensures this product is anything but average.

REFLEX One Stop XTREME

WHY YOU SHOULD USE IT: HYDROLYSED WHEY ONLY FAST ACTING CARBS ADDED: L-LEUCINE, CREAPURE, CREATINE AND GLUTAMINE

WHY YOU SHOULD USE IT: 10.5g OF BCAAS LOW GLYCEMIC INDEXORGANIC CARBSNO SOY PROTEIN

Kcal Loaded Solid FormulaBiggest & Best

Fast Mass

★ ★ ★ ★ ★ ★ ★ ★ ★

REFLEX Growth Matrix

If you’re a mean yet still-too-lean workout machine who's looking to build bulk, which commercial supplements should you be looking at? Here are six of the best available now in Kuwait

FUELSupplement Review

BUY

AT

WAW

AN

PR

OTE

IN

Instant Mass Heavyweight contains a hefty 1160 calories and less than 5g of sugar. There aren’t many gainers around with this many calories that are able to boast such modest amounts of the sweet stuff. It is also worth noting that Instant Mass Heavyweight utilises the same innovative Quattro protein blend found in One Stop XTREME, and that the carbs contained within come in the form of oats, trehalose and maltodextrin.

REFLEX Instant Mass Heavyweight

WHY YOU SHOULD USE IT: EXTREMELY LOW SUGARHIGH IN GLUTAMINEADDED CREATINE NO SOY PROTEIN

go large

6303/2015

★ ★ ★ ★

Opening hours are 9am to 11pm daily. Telephone +965 22 479 371. Online orders available at talabat.com. Follow them on Instagram @10oh8.

10.OH.8 AWTAD IS LOCATED AT AWTAD MALL, SHARQ IN KUWAIT CITY ABOUT THE AUTHORReshmi Revi is a NZCF certified personal trainer, fitness enthusiast and a foodie at heart. Follow her fit mischief on Instagram @q8missfit

6503/2015

A Colombian-style burger that

features a whopper of a beef patty, cheddar cheese, lettuce, tomato, onions and crushed potato chips, doused in their special 10.Oh.8 sauce with a drizzle of spicy mayo and a hint of garlic sandwiched in a potato-based bun.

This will spike your insulin levels

to the high heavens. Thick discs of luxurious cream, sweet and ripe banana slivers, salted toffee sauce, crushed shortbread biscuits and caramel make up the layers of this delicious and decadent dessert.

Sandwiched between not one

but two Krispy Kreme original glazed donuts (yes you heard right), this burger offers an irresistible balance of sweet meets savoury. The beef patty is marinated in a cornucopia of spices and then cooked to juicy perfection and sandwiched in said donut heaven, with an ooey-gooey meltdown of cheddar cheese.

heat day is one of the few times during your food cycle that you are able to live

a little on the yummy and dangerous side of life. As well as keeping your metabolism from stalling or slowing down, psychologically a cheat meal once a week will keep your sanity in check, especially if you’re on a restrictive plan. If burgers are your favourite treat, then look no further than 10.Oh.8 Awtad. Formerly known as Haus Cafe, this Kuwaiti eatery features an exciting array of all-day breakfast items, appetisers, mains, sandwiches and desserts, but the burgers are without doubt the main attraction. Here are our top three options from the menu:

C

Can’t decide whether to celebrate cheat day with savoury or sweet? How about both with a 10.Oh.8 Boss Burger…?

10.OH.8 AWTAD

FUELCheat Day

BOSS BURGER M’S BURGER BANOFFEE

M’S BURGER

BANOFFEE

Body ShaverES-2265

100-240V100-240V 30

USE

min. 8

CHARGEhrs.8

CHARGEhrs.30

USE

min.

WET/DRYWET/DRY

أدوات العناية الشخصية

Body TrimmerER-2405

• Stainless steel Blade• Universal Voltage• 3 Combs for Deffirent Length setting (3mm, 6mm, 9mm).• Beard Trimming Comb Adjusts to 9 Beard settings from 2mm to 14 mm• Convenient Induction Charger• Ni-Mh Battery• Pop-up Trimmer• 8 hours charge• 30 min. Operating

ماكينة حالقة شعر الجسم• �صفرة فوالذية مقاومة لل�صد�أ

• جهد معياري عاملي• 3 �أم�صاط ل�صبط �الأطو�ل �ملختلفة )3مم، 6مم،9مم(

• م�صط لت�صذيب �للحية ميكن �صبطه على 9 و�صعيا لت�صذيب �للحية من ٢ مم �إلى ١٤مم• �صاحن مريح لال�صتخد�م

NI-MH بطارية •• �أد�ة ت�صذيب متحركة• �صحن ملدة ٨ �صاعات• ت�صغيل ملدة 3٠ دقيقة

ماكينة حالقة شعر الجسم• ميكن �صبطها على خم�صر�أطو�ل للق�ص )3، 6،

9، ١٢ ، ١٥مم( وعلى طول ٠.٥ مم عند ف�صل �مل�صط �مللحق

ER2405 جهد معياري عاملي •ER2405 ت�صغيل ال�صلكي •

ER2403 تعمل بو��صطة �لبطارية •

• 5 Cutting Length adjustments (3, 6, 9, 12, 15mm), 0.5mm with attachment detached.• Universal Voltage (ER2405)• Cordless Operation (ER2405)• Battery Operated (ER2403)

LIVEBODYBUILDING AND LIFESTYLE FEATURES

6703/2015

MOVIE MAKEOVERS:CAVILL, DE NIRO,DAMON AND GOSLING

PLUSAHMED ALI ASHKANANI

MEET THE PANEL

THE BEST IN SHOW

All the details from February’s hottest bodybuilding contest

Platinum advice on how to eat and train like a champion

The famous five judges for next month’s ‘The Show’

You’ve seen him on the cover, now hear from the man himself

MOHAMMED DASHTI

68 69 71 77

79

he first half of Kuwait’s 2015 bodybuilding calendar is bulging

with shows and competitions. February saw the second annual Platinum Bodybuilding Figure Championship won by the first ever cover star of Perfect Fit, Mr. Ahmed Ali Ashkanani! Turnto page for a quickfire Q&A with the man himself, plus 60 seconds with winner of the up to 90kg category and this month’s cover star, Mr. Mohammed Dashti.

show TIMeT

68

BACK

Favourite part to train?

Favourite cheat meal?

Least Favourite?

Favourite supplements?

LEGS BEEF MACHBOOS GAT

he Platinum Bodybuilding Figure 2015 Championships

saw some of the region’s best bodybuilding athletes take centre stage here at the Regency Hotel in Kuwait. It was no surprise when homegrown athlete Ahmed Ali Ashkanani took home the trophy not only for the under 90kg category but also as the overall winner of the Platinum-sponsored show.

t

We caught up with this year’s overall winner of the Platinum Bodybuilding Figure Championships in the backstage locker room for a minute-long Q&A session

AHMED ALI ASHKANANI

60SECONDS

WITH

LIVE Locker Room Interview

6803/2015

How long was your contest preparation and what was your training structure like?I’ve been preparing for the competition for the last four months. I usually train twice a day, six days a week. Most of the time I work out with my gym partner, Ahmed Askar, as having someone with you pushes you harder so you can get the most out of your training.

How did you find the Platinum Bodybuilding Figure 2015 Championships?It was one of the best-organised competitions in Kuwait. Many of the competitors here and the physiques they brought to the stage were of high calibre, so that’s a great thing. It means

that the level of bodybuilding in Kuwait and in this region keeps getting better.

In your opinion, what’s the most challenging aspect of competing?Being disciplined in getting your training done and being strict with your food!

What’s next for Ahmed Ashkanani?I’m prepping for the Arnold Classic (ASF), which falls on the 6th of March in Columbus, Ohio. I may then do the Australian Classic or the Phil Heath one.

Advice to aspiring individuals looking at competing in bodybuilding? Keeping it simple, really. Train hard. Eat smart. Choose your supplements wisely and sleep well.

LEGS

Favourite part to train?

Favourite cheat meal?

Least Favourite?

Favourite supplements?

CALVES & TRAPS BURGERS BCAA

he heavyweight category attracts a lot of attention in the bodybuilding world. And rightly

so, as over 90kg of sheer muscle is no laughing matter. Mohammed Dashti, who won the trophy in the heavyweight division, is a 36-year-old athlete sponsored by Platinum Gym. He works in the Army for the Ministry of Defence.

t

Bodybuilding is a big guys’ sport, and the fascination with it grows proportionally to the body weight of the competitors. The winner of the over 90kg bodybuilding division shares his top tips with the Perfect Fit readers

MOHAMMEDDASHTI

LIVELocker Room Interview

6903/2015

How long was your contest preparation and what was your training structure like?It took me two months to prep for the Platinum Championships. I trained under the tutelage of my coach Abdullah Al Otaiby and our game plan was to train six days a week, cycling out our workouts. Sometimes our training sessions would be once or twice a day depending on where we were at.

How did you find the Platinum Bodybuilding Figure 2015 Championships?Competing is challenging and I love to challenge myself. The Platinum Championships proved to be a competition of a high calibre as there were so many great individuals presenting their amazing physiques on stage.

In your opinion, what’s the most challenging aspect of competing?For me personally, it is trying to not mentally compare myself to the other competitors on stage.

What’s next for Mohammed Dashti?For now, I plan to compete in the Asia Championships.

Advice to aspiring individuals looking at competing in bodybuilding? If you want to compete, my advice is to pick a good coach who’s great at competition prep in your chosen bodybuilding division. Training hard at the gym is a must, however mastering the art of posing for your routine is just as important.

DIET COOKIE

Baked cookie Rich in protein (21.5g) Contains natural fat burning elements

CLA - L CARNITINE - GREEN TEA EXTRACT - CHROMIUM

HEALTHY OATMEAL COOKIES

Delicious baked cookies, healthy and suitable for all Contains 32g protein Contains low carbs less than 12gContains 13g oatmeal With white chocolate chips

DIET WHEY BAR 25g Whey ProteinContains less than 1g sugar Contains natural fat burning elements

CLA - L CARNITINE - GREEN TEA EXTRACT - CHROMIUM

GROWTH FACTOR

Bulk protein barContains 50g protein 45g carbsHigh in Glutamine and amino acids Contains MCT's which aid in cleansing liver fats

PROTEIN FLAP JACK

Healthy and delicious Contains 19g protein and only 2g sugarContains 37g carbs

AVAILABLE AT WAWAN PROTEIN

Salimiya: 25741935 Mahboula: 96988663 Sharq: 51453298 Al Jahra: 24550161

Blajat: 25723013 Al Rigai: 24800688 Jabriya: Soon Khaitan: 24730605

he Regency Hotel: 9am. There were throngs of men waiting at the security

checkpoint to get into the show. There were crowds congregating in the lobby of the ballroom waiting to be seated within the vast auditorium. The organisers were directing people through the doors; contestants

and spectators alike, stars from around the world and familiar faces from local Kuwait. The energy was palpable. Amidst the endless sea of faces, there were clusters of competitors: muscles pumped, primed and painted; anxiously armed with excitement and nerves for the pre-judging rounds to start. The Platinum Gym Bodybuilding

Figure 2015 Championships happens to be one of Kuwait’s premier bodybuilding shows, with competitors from around the whole GCC. A special mention must be given to the management of Platinum Gym for organising such a big event; it was perfectly executed, and in a timely manner too. Here’s what happened…

T

Many missed their sleep-in on Friday 6th February. The reason? The Platinum Bodybuilding Figure 2015 Championships. Luckily Reshmi Revi was up bright and early to get us all the news

LIVEShow Time

Text by Reshmi Revi @q8missfitPhotography by Fahad Bassam Al Bassam @binbassam

Ahmad Hussain Mahmoud

7103/2015

THE FORMAT

The weigh-ins were carried out the day before, at Platinum

Messilah. Pre-judging was on Friday morning from 10am-3pm with the finals at the same venue from 6pm onwards. Thanks to great marketing, prize incentives and household-name sponsors (Ministry of State for Youth Affairs, Noor Clinic, Health Planet, Power Punch, McDonalds, Al Watan Television,

Health House, Mr.Muscle, Technogym by Dia Behbehani Group and Al Tijari Bank, to name a few), the competitor’s list reached about 300 names. The aim of the pre-judging in the morning was to whittle down this list to the final 10 for the evening show.

The contest was split into four categories: under 70kg, under 80kg, under 90kg, and the big boys of 90kg

and above. The first place winners of each weight class would then compete for the overall winner title.

In each division, the top six would receive supplements galore, with the top five receiving an additional monetary reward of $2,000 (590KWD), $4,000 ($1,180), $6,000 (1,775KWD), $8,000 (2,365KWD) and finally $10,000 (2,955KWD) if you were crowned the winner.

LIVE Show Time

You really have to admire the dedication and discipline of these athletes on stage. Competing is not for everyone and can be quite challenging at times. Suffice to say, the pre-judging demonstrated the culmination of all the hard work these individuals had undertaken.“

7203/2015

One of the most notable guests was current Mr. Olympia himself,

Phil Heath. Dubbed ‘The Gift,’ the Seattle native was flown in to Kuwait by Platinum Gym at the start of the week as a distinguished guest of the show. Audience members were able

to take photos with the four-time Mr. Olympia winner and later

were treated to a three-minute posing session at the finals.

The Platinum Gym Bodybuilding Figure 2015 Championship Finals

was definitely a sight to behold with 1000 audience members and the show being televised. The Master of Ceremonies was none other than local Kuwaiti actor, Nawaf Al Qattan, who joked and kept the crowd entertained throughout.

The Chairman of the Kuwait Bodybuilding Federation, Sheikh Talal Al Khaled was in attendance along with the Chairman of the organising committee

and Al Nawadi Holdings, Sheikh Talal Ali Al Jaber Al Sabah. The evening finale was commemorated by the Minister of Information and State Minister of Youth Affairs, Sheikh Salman Al Humoud, and in the presence of the Under Secretary of Information, Shafiq Sayyed Omar. In the audience one could see a famous face or two. Oxygen gym owner Bader Boodai was present at the evening show with Mr Abdullah Alotaiby. Patrick Turner, General Manager of Kuwaitbodybuilding.com

(one of the biggest bodybuilding forums in the Middle East). There were also some local favourites: Waleed Al Belushi, Sager Dusari, Ahmed Wardany and Mohammed Salama. Even fitness chef, Omar Al Mulla, owner of Va Boca restaurant, was there to cheer on the competitors. On an international front, bodybuilding legend Flex Wheeler was present as a guest of local nutrition and supplement distributor, Health House Nutrition.

THE GIFT

LIVEShow Time

AUDIENCE ANTICIPATION

7303/2015

These boys certainly looked bigger on stage. Despite having a thicker

muscle mass than their under 70kg counterparts, the athletes on stage here still looked perfectly shredded. Hamad Al Shatti, who bagged first place in this division, is no stranger to winning, having clinched first place at the 2014 Arnold Amateur Welterweight (Under 75kg) category in Columbus, Ohio last year. Bahraini athlete Hussain Jassim, who won the 80kg division at the 44th Asian Championship in Bahrain in 2010, came out second.

Perhaps the toughest class to compete and judge; there

were so many athletes of high calibre vying for first place. For starters, Iranian bodybuilder Khalil Asadi – overall winner at last year’s 48th Asian Bodybuilding and Fitness Championships – was in this category. Homegrown Reda Al Qabandi, a familiar face on the Kuwait Bodybuilding National Team, was also here, along with teammate and Team GAT athlete Ahmed Ashkanani. Not only did Ashkanani win first place in this category and the overall title, but he also won $2,000 (590KWD) for best performance of the night, awarded by Power Bench Company.

UNDER 80KG

UNDER 90KG

The evening finals started with the top

10 from the under 70kg group. It included Sazali Abdul Samad, a bodybuilding veteran who had flown in all the way from Malaysia. During the pre-judging of this round, muscle striations were evident but for some athletes, more comp prep needed to be done to even out symmetry of the upper and lower body musculature. Nonetheless, the final six places were well-deserved, as the athletes who took the stage looked fit, pumped and proportional from head to toe, with Nasser Al Saeid the winner of this division.

UNDER 70KG

THE CATEGORIES

LIVE Show Time

HAMAD AL SHATTI

NASSER AL SAEID

60 secondswith AhmedAshkananion page 68

7403/2015

The biggest boys were the last to step up on stage. With the

width of their backs and tree-trunk legs, they come off looking mighty intimidating. In the end, it was Kuwaiti superstar Mohammed Dashti who took first place. Dashti is no stranger to the spotlight, having most notably competed at the Arnold Amateur Europe in 2013.

OVER 90KG

LIVEShow Time

60 seconds with Mohammed Dashti

on page 69

7503/2015

THE WINNERSAll in all the 2015 Platinum Gym

Bodybuilding Figure Championships proved to be a highly charged event and a triumph in entertainment. As only the second of such championships organised by the premier gym, the success is even more remarkable. With bodybuilding holding such a solid fan base here in Kuwait and around the Middle East, it will be interesting to see whether Platinum will add more categories to their current repertoire, should they organise another tournament next year. Watch this space and keep training – next year it could be you!

LIVE Show Time

At the end of the night, the winners of each division came back out

on stage. Nasser Al Saeid, Hamad Al Shatti and Mohammed Dashti proved to be fierce competitors in dominating their individual divisions – however the night belonged to Ahmed Ashkanani, who took home the prestigious overall winner title award.

OVERALL WINNER

7603/2015

7703/2015

ocal nutrition and supplement distributor, Wawan Protein, will be looking for Kuwait’s

next fitness superstar in the upcoming competition organized by the supplement giant in April this year. Have you got what it takes to be Kuwait’s next fitness superstar?

Founder of Wawan Protein, Adel Wawan, along with his star-studded panel of judges, will review participants based on their posing

For more information on The Show, visit any Wawan Protein Supplement Store or log on to their instagram at @wp300.

Inst

agra

m: @

lazar_angelo

v_official

Inst

agra

m: @

simeonpanda

Inst

agra

m: @

sergico

nstance

Inst

agra

m: @

jacodbruyn

Inst

agra

m: @

ulissesworld

l

SIMEONPANDA

SERGICONSTANCE

JACO DEBRUYN

ULISSES JR

Born in Bulgaria,

former professional basketball player Lazar Angelov is known to millions of followers worldwide as a natural bodybuilder with the best abs on the planet.

The London born

Musclemania Pro, Simeon Panda maintains a stage-worthy defined physique all year round and is an unquestionable inspiration to anyone who wants to achieve the unimaginable.

You have seen his face

before! Sergi is a Spanish born fitness model and WBFF PRO known for gracing the pages of men’s fitness magazines around the world.

The South African

fitness icon and world-renowned WBFF celebrity, Jaco De Bruyn has collected many titles throughout his career, taking fitness and fashion to new plateaus.

As a three times

Musclemania bodybuilding world champion, Ulisses Jr earned his celebrity status in and beyond his homeland America. He is now considered to have the most symmetrical body in the world.

skills, confidence, presence, symmetry and definition. Only one can be crowned as Ktown’s next fitness superstar.

The competition, which was originated in Egypt by Sportsholics Inc., is a reality-based three-day event from the 1st to the 3rd of April. Judging will take place in the auditorium above AG Mart at the Plaza in Salmiya. With an expected turnout of 200+ competitors, individuals participating

will then go through a points-based process of elimination, cutting down competitors to 16, and to the final four on the last day of the event.

The last man standing will be crowned the winner of The Show and gets to go home with the Golden Trophy statue and $10,000 USD cash prize.

2015 JUDGES

LAZARANGELOV

The top Kuwaiti athletes gather their strength for the next big event in Kuwait’s bodybuilding calendar. Are you ready for The Show?

GET READY FOR

THE SHOWLIVEComing Up

Workout when the gym is closed

Missed the gym?

The GYM DOCTOR is now making house calls!

You can buy gym-quality cardio machines and train in your own home

[email protected]

Tel: +965 2491 2300Shuwaik-Al Gahra ST - Lilly ComplexShow Room #2 - Behind City Center

@gymdoctor @gymdoctorkw992227799

7903/2015

Some actors take on immense physical challenges in preparing for a role,

going beyond the call of duty to build up their bodies for the part. Luke Haward looks at four of the most memorable human

transformers and how they did it

LIVEMovie Makeovers

RO

BERT

DE

NIR

O

HEN

RY C

AVIL

LRY

AN

GO

SLIN

GM

ATT

DAM

ON

LIVE Movie Makeovers

8003/2015

here have been a slew of recent contenders for this position, but one of the

biggest acts to pump himself up for a major movie role was Henry Cavill as Superman. Movie physique challenges don’t come much bigger than looking and acting like the ultimate superhero.

Cavill had to train for almost a full year to be ready for the role, and apparently put in at least five workouts a week during that entire period. But before all that came the eating. Oh, the eating. In the early stages he was required to pile on 9kg of body mass. His trainer Mark Twight is said to have given Cavill entirely free choice to eat whatever on earth he felt like, but to keep the calorie intake up at around 5,000 kcal per day.

After putting on the weight, Cavill had to train hard for several hours a day. Not only would he need to attain a superhuman frame, he’d have to sustain it for six months of filming. To build his confidence alongside his physical strength, Twight trained Cavill to be capable of deadlifting twice his own body weight.

Cavill began training on a three-month cycle of medium weightlifting mixed in with some heavier loads. He then switched to a final phase of lighter weights and a cardio focus using running machines whilst his calorie intake was slashed in half. He was then ready to begin the program of simply maintaining that tough physique while filming for the legendary role.

T

HENRY CAVILLMAN OF STEEL

MODERN MUSE

LIVEMovie Makeovers

8103/2015

J ake La Motta. The name still conjures up a thrill, a memory of

the dark and powerful Scorsese cinematography from 1974 honouring this tragic and towering figure from the boxing world. How Robert De Niro piled on 27kg to play the older version of La Motta in a six-month break between shoots is not so hard to explain; he ate and ate in abundance. Ice cream,

pancakes, the whole nine yards. The sheer dedication to his art is a little harder to express. In the aftermath of that famous film, De Niro actually spiralled into something of a depression as he struggled to take off the extreme weight he had built up for the final role; in fact his health was at risk, as evidenced by his struggling to breathe on set a number of times during the final two weeks of filming.

This still stands head and shoulders above the competition as the most famous example of weight gain ever seen for a movie – however this was not the only physical achievement De Niro made for this now infamous movie. He truly reached deeper than any physical actor has since in portraying a living legend, inasmuch as he actually trained with La Motta himself, the boxer he represented in the movie.

The two had countless real sparring sessions in preparation for the role, and La Motta actually declared by the end of it that he believed De Niro to be one of the twenty top middle-weights in the country at that time. They spent nearly a year together in the ring and fought over 1000 rounds in what must be one of the most arduous and gruelling undertakings any actor has ever made for his craft.

ROBERT DE NIRO RAGING BULL

LIVING LEGEND

LIVE Movie Makeovers

8203/2015

att Damon has shown extreme versatility in building his body up,

and down, for several roles. Perhaps most famously he worked out furiously for the Bourne series, and was said to regularly outrun his stunt double in training exercises. Like De Niro, Damon trained in boxing for over six months for the role. But that wasn’t the main focus; he trained in

martial arts as well, namely Kali or Eskrima. This is a martial art that hails from the Philippines and involves a great deal of throwing, breaking holds and grappling with opponents. It also places serious emphasis on fighting with sticks, knives and other weapons. Joint locks and disarming techniques are hence of fairly major focus. Of course, there is a lot of unarmed fighting

involved in the training in this martial art too, which is named “mano mano.” This area focuses on kicks, punches, locks and throws.

Damon clearly had a great deal of focus on cardio as well, evidenced by some of those long sprint scenes on the beach in The Bourne Supremacy. High intensity interval training was responsible for some of this development, as it is the best

way of increasing the ability to sustain high intensity activity of any kind for any period of time.

Underlying all this extreme training was a seriously solid set of fundamentals, which included squats, deadlifts and presses. Damon is also known to have worked relentlessly on his chin-ups and bicep curls in preparation for the secret agent role.

M

MATT DAMON THE BOURNE TRILOGY

TRIPLE THREAT

LIVEMovie Makeovers

8303/2015

ne man sadly stands out for the worst body development plan yet: to

put on almost 30kg of fat for a role without getting the ok from the director.

Although he was initially reluctant to acknowledge to the press that this is what actually happened, Ryan Gosling was fired from The Lovely Bones by director Peter Jackson for this error of judgement. The role went to Mark Wahlberg.

Despite usually having a physique envied by many, Gosling claims to have felt that the role needed the huge weight gain, and rivalled the precedent set by De Niro in heaping on weight for the role. In his case it was without prior discussion with Jackson, who did not agree with the approach whatsoever. When Gosling finally spoke to the press about the debacle, he bemoaned ending up both “fat and unemployed” after the costly professional mistake. The blame was ultimately pinned on communication failure in a busy pre-production environment, but it certainly seems bizarre for an experienced actor to commit himself to such excessive weight gain without first consulting the director.

How did he achieve said poorly devised goal? By drinking liquid melted Häagen Dazs ice cream whenever he “felt thirsty”! This is of course far from recommended either as an effective means of hydration or as any form of diet plan – weight loss, gain or otherwise.

O

RYAN GOSLINGLOVELY BONES

GREEDY GUT

CAMPIONE

NOW OPEN

Olympia Mall- 1st Floor

22268677

STYLETHE SIDEWALK IS YOUR RUNWAY

8503/2015

ToP coAT

You’re working hard at the gym and eating only the best foods.

Make sure you clothe and style your perfect body with the ultimate fashion and grooming products. Head to toe. No outfit is complete without a jacket – the cherry on the top. Make sure your coat is part of your ensemble and not just an afterthought with five of the best designer options plus advice on how and when to wear them.

y

GADGETSON THE GO

FASHION FIVE

Collection of casual jackets from the top designers

LIKE YOUR STYLE

The secrets of Bradley Cooper’s wardrobe

Pocket-sized technology for the modern man

87 88 90

AT YOUR FINGER TIPS

@perfectfitmagperfectfitkuwait @pfmag

BE A PART OF THE BIGGEST FITNESS COMMUNITY IN KUWAIT!

WE ARE SOCIAL! For a fast fitness fix join us on your favourite network now.

We post daily food, fitness, fashion and features photos and tips.

8709/2014

8703/2015

he definition of sleek, Bradley Cooper’s come a long way for a man

who often appeared in slacks, untucked shirt and Ray-Ban Aviators in his early red carpet appearances.

Chic Cooper is now famed for his characteristic cut style suits. Combined with his often slicked-back hair and designer stubble, it has given him huge amounts of kudos in the fashion world, whether at a movie premiere, an award ceremony or even a tennis match. Even as a CGI Raccoon in Guardians of the Galaxy, Cooper wore a selection of bespoke outfits!

Bold in statement, Cooper doesn’t stick to one colour.

t He attended The Hangover: Part III premiere in Brazil in a white two-button suit and brown brogues, went to the UK premiere of The A-Team in a three-piece slate grey suit, Wimbledon in navy blue, and graced the cover of GQ magazine in fern green, to name but a few.

Cooper’s classic approach is always a winner, as displayed at the 86th annual Academy Awards. Here he donned a black Tom Ford tux, perfectly fitted trousers and a pair of patent leather shoes. If you’ve got a black tie event and want to wear a suit then Copper’s slick style, complete with a dose of wit and charm, might just be the ticket.

SHOPPING FOR A BRADLEY COOPER-STYLE SUIT?

TOM FORDMOSCHINO

TED BAKER

Bradley Cooper tripled his fan base when he appeared in The Hangover trilogy but it wasn’t just his wild antics that caught the attention of the masses; it was ‘that’ stylish suit which really made him shine

Bradley Cooper at the world

premiere of All About Steve.

August 26, 2009, Los Angeles

red cArPeTGUARDIAN OF THE

STYLELike Your Style

STYLE Fashion Five

8803/2015

OFF THE HOOK

It’s fair to say that the casual jacket has taken on a new social status in recent years. Long gone are the days when men would only own one coat

or jacket, which would make an appearance when the weather turned cooler – destined to be hung on the back

of a dining chair once at the event. Now, whole outfits are worked around the jacket style, and some men own as many jackets as they do trousers and shirts. Here are five pieces you must have in your collection this season, and tips on how to style them for any occasion.

TOP COATI

WAX LYRICAL

Think hunting, fishing, and rolling countryside.

It’s the perfect antidote to American fashion, and so smart. Many have tried to imitate, but nothing beats Barbour for English heritage. With their various timeless styles, unique lining and cut, and whether quilted or waterproof, you’ll always find a personal winner. To begin your collection, start with a dark green wax version with a tan corduroy collar. Team with a plaid shirt, beige cords and two-tone deck shoes for a laidback English gentleman style that is just so cool right now.

Now fully embraced in all styles and for all occasions, the casual jacket has really come into its own. There’s no end to the number of choices available, meaning neither your back nor your coat rack will ever be boring again

STYLEFashion Five

8903/2015

Harking back to the Wild West, denim was used to create a ‘rough and ready’ appearance and a notion of toughness.

Fast-forward to the 1970s and Steve McQueen, who instantly created its seriously cool image. The 80s tweaked the style with writing and badges, before Michael Jackson transformed it again during the 90s. Whether you opt for dark blue, distressed, ripped or stone-washed, for 2014 G-Star is the name in contemporary denim; their pieces are modern classics you will wear again and again.

The preppy blazer never loses its appeal, and each season we see new colours and prints come into play,

but the classic cut never falters. Ralph Lauren is the only brand to be seen in for this classic American style. This season, either choose from the pastel palette including peach, yellow, pink and lilac, or go for classic navy blue. The style must be tailored and fit like a glove. If going for pastel on top, team with pale trousers, a crisp white shirt and a natty handkerchief. If going for navy, try red trousers or jeans, no socks and tan leather loafers.

BLAZERS OF GLORY

WAX LYRICAL

JEAN GENIE

Adopt the Top Gun look with an aviator themed bomber jacket. Originally made

for pilots, bomber jackets are now made from a number of materials such as nylon, cotton, leather and suede, making them very versatile. The vintage style makes it a timeless piece that will never go out of fashion. The short, elasticated waist and wristbands mean the jacket fits loosely and offers a slightly ‘puffy’ look – a different silhouette to the tailored blazers or fitted denim counterparts. This jacket is also famed for its collar (fur or faux fur) and crossover zip frontage. Invest in a classic for the cooler weather; a Burberry leather – brown with cream shearling – will be a wardrobe staple.

BOMBS AWAY

The Varsity jacket (also known as the Letterman jacket) is, without

question, an iconic image when it comes to American television and film. Born in 1865 to Harvard University, the Letterman jacket traditionally brandished a letter ‘H’. Now some websites offer the chance to customise with your own initials. But for cutting edge 2014 fall/winter fashion – if you love modern fashion houses and want to stand out – the only Varsity jacket to be seen in is by French brand Maison Kitsune. Luxurious fabrics, modern prints and sleek fitting – this look favours the bold.

CHEER FOR FASHION

Introducing the world’s first Internet enabled

toothbrush that allows you to effectively monitor your daily brushing. Oral hygiene just got interesting.

Kolibree toothbrush www.kolibree.com

If you’re someone who loves your gadgets, any time spent away from home can result in panic at having to leave your best equipment behind. Never fear, as Mary-Claire Akinyemi has 18 of the best bits of kit for when you’re on the move

STYLE Gear & Gadgets

9003/2015

With a 15cm (6”) display and the same resolution as the Kindle, The Nook

GlowLight is lightweight at just 170g (6oz), easy to read and has an impressive battery life of 60 days. Its built-in front lighting means it’s made for in-transit browsing.

Nook GlowLight www.barnesandnoble.com

Don’t be fooled by the size of this bracelet-style activity tracker, the Jawbone UP24 uses wireless syncing to

transfer data and can track everything from your daily movement to the quality of your sleep; you can even log what you’re eating and drinking.

Jawbone UP24 Activity tracker www.jawbone.com

GROVE ITMOVE IT:

Innergie PocketCell www.myinnergie.com

STYLEGear & Gadgets

With its clean, minimal design and full QWERTY display, the world’s first wraparound watch is made

for those who like to make a style statement. Recently successfully funded on Kickstarter, the Moments Wraparound is due for release soon. One to watch.

Moments Wraparound watch www.momentssmartwatch.com

If you want high speed image sharing,

then the Socialmatic is the camera for you. You can shoot and share almost instantly with its 11.5 cm (4.5”) touchscreen LCD display and a zero ink printer.

Socialmatic Polaroid camera www.social-matic.com

Arguably the best-designed gaming controller for the iPhone, the Logitech

Powershell is built to fit around your iPhone. Comfortable, sturdy and compact, your phone will even retain all of its independent functions while connected to it.

Logitech Powershell www.gaming.logitech.com

Designed to protect your laptop from heat,

Logitech’s laptop desk is small and slim enough to fit inside a laptop bag, carry-on or suitcase, and even has its own built in mouse pad.

Logitech N315 Portable Lap desk www.logitech.com

Recharge all day, every day with this rechargeable pocket-sized

battery pack – it will keep your smartphone powered up, even when you’re talking. It also charges USB-powered devices including tablets and portable game consoles, meaning you’ll never need another outlet.

9103/2015

STYLE Gear & Gadgets

9203/2015

Compact with great connectivity

and a quick start-up time. At only 1kg (2lb), the IN1146 projector is made for mobile presentation.

InFocus IN1146 LED projector www.infocus.com

A sleek charging case that doubles as an external

storage drive. With an additional 16 or 32GB, iPhone 5/5S users won’t be running out of space anytime soon.

Mophie Space Pack www.mophie.com

2015 has been hailed as year of the smart glasses, and we can see why. Get everything

from incoming emails to driving directions and even stock market updates while you’re on the move.

GlassUp Smart Glasses: Camera Version www.glassup.net

Meet the USB-enabled device that allows you to stream

videos from your laptop or smartphone, quickly and easily. All the Google Chromecast needs is your smartphone to act as the remote control.

Google Chromecast video streamer www.google.com/chrome/ devices/chromecast

While the iPad mini needs no introduction, this list wouldn’t be

complete without one. The mini retina display version is thinner, lighter and built for smarter multitasking wherever you are.

iPad mini with retina display www.apple.com

Ultra-slim and light, this all-in-one 25.6cm (10.1”)

touch screen is also waterproof and dust resistant. And as an added bonus, it has a 16GB storage capacity and features Sony’s clearest sound quality to date.

Sony Xperia Z2 Tablet www.store.sony.com

Of the countless wireless sound systems available, this is the one that packs a powerful punch. Not only does the DASH7 offer hi-fi

clarity and 12 hours of battery life, it’s also the size of a pencil box, meaning space will never be an issue.

Soundmatters FoxL DASH7 Speaker www.soundmatters.com

Enjoy less noise, more music. With advanced noise cancelling

technology and interchangeable audio cables that fit almost any smartphone, tablet or laptop, the QC15s also promises about 35 hours of use once it’s been fully charged.

Gone are the days of lost luggage. The Trakdot GPS tracker helps you

pin down the exact location of your luggage as soon as you land. It is powered by AA batteries so you’ll have to make sure it’s charged before take-off.

Trakdot Luggage Tracker Smart Lock www.trakdot.com

STYLEGear & Gadgets

Bose QC15s headphones www.bose.com

The uber-stylish LaCie Sphere comes with

1Terabyte, 7,200 rpm hard drive and a USB 3.0 connection at the bottom.

LaCie Sphere hard drive www.lacie.com

9303/2015

FAISAL AL MEFTAH

AGE: 30

FITNESS GOALS

To look good and stay healthy

MOHAMMED ISMAIL AGE: 19

OBJECTIVES To be fit and healthyInstagram: @mim___50 (3 underscore)

9403/2015

YOUR

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

Join the Perfect Fit fitness community on InstagramFollow us on @pfmShare your photos #mypfmag!

Join the Perfect Fit fitness community on InstagramFollow us @pfmagShare your photos #mypfmag

YOUR

WORKOUT

COOL DOWN Your Workout

AAMER ABDULLAH AL FILCHAWI AGE: 33

FITNESS GOALS To get in good shape and stay healthyInstagram: @Steel.82

YOUSEF ALI YAWAR

AGE: 27

FITNESS GOALS

To build muscle and keep fit

ZAIN AL AABDEEN AGE: 27

FITNESS GOALS: To stay healthy and prevent weight gainInstagram: @zain_o2_

ASHRAF AHMED SAPET

AGE: 26

FITNESS GOALS

To train for my current job as a swimming trainer

Instagram: @ashraf_ben_ahmed

9503/2015

YOUR

WORKOUTYOUR

WORKOUT

COOL DOWNYour Workout

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

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

ALI AL SHEERZAI AGE: 22

FITNESS GOALS

To lose weight

I have already dropped from 150kg to 115kg

Instagram: @boshrza

ALI SALEH AL DOUSIRY AGE: 42

FITNESS GOALS To workout every day to stay healthy in my 40sInstagram: @leader72

9603/2015

Join the Perfect Fit fitness community on InstagramFollow us on @pfmShare your photos #mypfmag!

Join the Perfect Fit fitness community on InstagramFollow us @pfmagShare your photos #mypfmag

YOUR WORKOUT

YOUR WORKOUT

COOL DOWN Your Workout

MESHAL AL FADHLY AGE: 26

FITNESS GOALS Working out is more than a hobby, it's part of my lifeInstagram: @meshal_alsalamah

ABDULMOHSEN AL NOUH

AGE: 26

FITNESS GOALS

Fitness is my lifestyle, I want to be healthy

Instagram: @smashbizkit

OMRAN BEHBEHANI AGE: 20

FITNESS GOALS To succeed in jet ski racing sport and to keep fit

AHMED AL MNASORI

AGE: 33

FITNESS GOALS

To get in shape for future competitions.

I have already achieved 4th place in Oxygen

Championships (bodystyle category)

9703/2015

YOUR WORKOUT

YOUR WORKOUT

COOL DOWNYour Workout

Oxygen in a can. Yes, you read correctly. Leave polluted air

behind for good with BOOST. That’s 95 percent pure oxygen inhaled through a colourful mouthpiece on top of a can. BOOST is designed to reduce tiredness by pumping oxygen back into the body during periods of fitness training.

A BREATH OF FRESH AIR

The treadmill is one of the most popular pieces of gym

equipment, but most of us just stick to walking and running. Not Marcus Dorsey. Running is not enough. Watch his incredible treadmill dance routine and you’ll never be satisfied with your standard treadmill workout again.

When looking for new fitness tips, the Internet can be the perfect place to start. Sometimes it throws up a few surprises though…

DANCE IT OFF

The Far Infrared FIR Portable Foldable Spa

Sauna Detox Ion, SI01 will help with stress, pain and detoxification. You can erect it anytime, anywhere, and then fold it away. This gadget doesn’t use ultraviolet light and heats the body, not the air. It’s powered by a series of settings to ensure you have total temperature control.

SPA-ING PARTNER

START YOUR (SEARCH) ENGINES

COMING UP...

04/15 The latest and greatest phones, apps and gadgets for the gym and at home

The criminal foods you need to avoid at all costs to stay fit and healthy

Expert advice from Ahmed Askar, trainer to the Kuwait National Team

From chubby kid to lean machine: the success story of a Perfect Fit reader

TECH SPECIAL

THE ENEMIES INYOUR KITCHEN

PRO PROFILE: SUPER COACH

REAL LIFE

Exclusive workout from a Mr. Universeand Musclemania champion right here in Kuwait

TRAIN WITH TY OGEDEGBE

9803/2015

COOL DOWN Virtual Insanity

CAN’T WAIT FOR YOUR NEXT

Visit Perfect Fit magazine online for daily fuel and training tips to get your fix.

The website is packed with the best workouts, celebrity fitness, sport nutrition tips and expert advice on healthy living.

The only guide to men’s health and lifestyle in Kuwait is at your fingertips!

w w w . p e r f e c t f i t m a g a z i n e . c o m

Perfect Fit Magazine - March 2015

Documents

Transcript of Perfect Fit Magazine - March 2015