Plus+ Men's February - March 2015

10 MUST SEE CAMPING SITES AROUND THE WORLD

EXERCISING OUTDOORS AND WHAT YOU SHOULD KNOW

THE “SUPERMAN” HIIT WORKOUTBUILD YOUR PHYSIQUE WITHOUT NEEDING THE GYM

Feb-Mar 2015

PLUS EXCLUSIVE:

YONG KIM SIN

AND THE ART OF WILD BIRD PHOTOGRAPHY

ARE YOU OVERTRAINING?

KNOW WHEN YOUR BODY

NEEDS A BREAK

WILDLIFE ADVENTURESWITH SHAVEZ CHEEMA

GETTING BACK TO BASICS

WITH PRIMAL FITNESS

MEN’S ISSUE

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Photographing Labi’s Iconic Birds with Yong Kem Sin

“The Superman”

STUDIES CONFIRM THAT EXERCISING OUTDOOR MAKES YOU HEALTHIER 8

24

18+Health6 Frequent dizziness

MAY BE A sign of a balance disorderNeurological problems can show up through lightheadedness and vertigo

8 Studies confirm that exercising outdoor makes you healthierForget about the gym, reconnect with nature to boost YOUR health

+Fitness10 6 Signs you’re

overtraining and what to do about itWhen chronic fatigue hits, it’s time for a break, not another workout

14 Understanding the composition of muscles

16 Primal fitness — basic movements borrowed from our ancestors

+Content

2 PLUS Feb-Mar 2015

FEB-MAR 2015

10 Wonderful Places to Explore when

Camping This Year

Birds of Borneo

Getting to Know the Man behind 1StopBrunei on a Mission to Protect Brunei’s Wildlife: Meet Muhammad Shavez Cheema!

40

3228

18 “The Superman”

+Life Inspired24 Photographing

Labi’s Iconic birds with Yong Kem Sin

27 6 Tips on bird Photography by Yong Kem Sin

28 birds of borneo

32 Getting to Know the Man behind 1Stopbrunei on a Mission to Protect brunei’s Wildlife: Meet Muhammad Shavez Cheema!

36 a Wild Weekend Out with 1Stopbrunei

38 Wildlife adventure with Shaves

+Travel40 10 Wonderful Places to explore

when Camping This Year45 Ten Top Tips for Camping

Content+

Feb-Mar 2015 PLUS 3

All rights reserved.

Neither this publication nor any part of it may be reproduced, stored in a retrieval system, or transmitted in any form of by any means electronic, mechanical, photocopying, recording or otherwise, without the permission of Nexploit Services. Where option is expressed it is that

of the author and does not necessarily reflect the editorial views of the publisher or Plus.

All information in Plus is checked and verified to the best of the publisher’s ability, however the publisher cannot be held responsible for any mistake or omission enclosed in the publication. Plus Brunei Plus Brunei

FOLLOW US ON:

+PublisherNexploit Services

+Editor-At-LargeSimon Keller

+FeatureYong Kem Sin

Muhammad Shavez Cheema

+Creative DesignerAnna ThienJohn M. ReyOleh Melnyk

Dear readers,Welcome to the first

Men’s edition in our new format for Plus+

Magazine in 2015, where this month we are taking a look at the great outdoors and the health benefits of getting back in touch with nature.

For those of you up for a little adventure, we explore the do’s and don’ts of going camping, together with a guide to some of the world’s best spots to pitch your tent — from a simple patch of grass with magnificent views, to a luxury all-inclusive safari experience.

We also explore the health benefits of exercising outdoors, as well as looking at one of the ‘newer’ exercise regimes to have gained popularity in the last few years — Primal Fitness — which is actually about keeping fit the way our ancestors did, so many years ago.

In keeping with our outdoor theme, our feature interviews this month are with two Bruneians who relish every opportunity to be out in the wild. Yong Kem Sin, Belait’s avid bird photographer, shares

his experience on what it takes to capture that perfect shot; whilst Muhammad Shavez Cheema, the man behind 1StopBrunei, discusses his passion and mission to rescue endangered animals.

Our latest guide to High Intensity Interval Training looks at a new set of simple exercises that can be undertaken anywhere with minimal equipment, for those of you looking to build a ‘Superman’ physique in the minimum amount of time.

We also cover the important health issues that can come about from overtraining and how to spot the warning signs, as well as the dangers if you suffer from frequent dizzy spells.

Don’t forget to follow us for the latest updates at Plus Brunei on Facebook and Instagram, where you can also stand a chance of winning some fabulous prizes in our Moments with Plus+ competition.

Thanks again and happy reading!The Plus Team

+Supported by:Ministry of Culture, Youth and SportsMinistry of Health

Family, Children and Women Sector

Health Promotion CenterFitness Zone

+Publisher informationNexploit Services

Lot 4169, Kg Serambangun, Tutong TA 2541

Brunei Darussalam

[email protected]

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+Get interactive with Plus Magazine

+PhotographerJerome Wong

Lily BongYong Kem Sin

Muhammad Shavez Cheema

+ContributorsKing Seh HorngNursadiqin Misir

Anna AzizShelley Ann Busque

Lily BongAzhar Liew

+Publisher info

4 PLUS Feb-Mar 2015

INTERHOUSE COMPANY

JAN - MAR 2015

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6 PLUS Feb-Mar 2015

Neurological problems can show up through lightheadedness and vertigo

FREQUENT DIZZINESSMAY BE A SIGN OF A BALANCE DISORDER

+health

DID YOU KNOW?Balance-related falls account for almost half of accidental deaths in seniors. One third of people aged 65 to 75 have a poor quality of life due to imbalance and dizziness, these issues preventing them to perform daily activities like bathing, eating, dressing, using the toilet or cleaning around the house.

Dizziness episodes that occur frequently could be the results of neurological disorders, cardiovascular, psychological problems, metabolic disorders or vision problems. If not investigated, dizziness can lead to a series of complications and increase the risk of falls and fractures.

Dizziness can manifest as lightheadedness, a mostly faint sensation, or vertigo,

the more pronounced spinning sensation with the impression that you are moving or that the world is moving around you, when you are still. Both these forms of dizziness can appear isolated or in combination with other symptoms and can be

present in people of all ages, men and women alike.

In general, dizziness is not considered

a serious or threatening problem, with around 40% of adults older than 40 years experiencing dizziness or vertigo at least once in their

lifetime, and 25% of

those aged 65 and above having

these symptoms. Lightheadedness and the spinning sensation tend to occur more frequently in older people and in women, and are more often experienced by people who also suffer from migraines.

When DiZZiness oCCurs freQuentlY, it’s tiMe for a CheCK-uPDizziness is an unspecific symptom, meaning that it can be present in a series of conditions but can also occur without any underlying health problem. If you’ve exercised very intensely for example, you’re dehy-drated, or have skipped a couple of hours of sleep, you can experience lightheadedness even if you’re other-wise healthy.

Episodes of dizziness when suddenly changing the head’s position after being stationary for a while, or when you suddenly jump out of bed or feel overwhelmed by stress can also be normal, in all these cases when such lightheadedness is a temporary problem and does not occur frequently.

On the other hand, if the unsteadiness occurs frequently and lasts for several seconds or even minutes, and if it’s accompanied by a other symptoms, it might be the sign of a more serious health condition.

As a general rule, if the sensation of spinning is only inside your head, then it’s likely that you’re not affected by a balance disorder and the symptom is temporary, probably caused by stress, tiredness, dehydration or other such factors. But if the lightheadedness and vertigo are caused by a balance disorder, then the sensation experienced may be that the entire room is moving.

A balance disorder often presents additional symptoms, such as blurred vision, disorientation, a sensation of floating, faintness, the sensation that you’re going to fall or faint if you try to walk,. Depending on the type of balance disorder, an involuntary and repetitive movement of the eyes (known as nystagmus) can also occur.

balanCe DisorDers that Manifest theMselVes throuGh DiZZinessIf you experience such symptoms on a recurrent basis, it’s quite clear that it’s more than occasional episodes of dizziness and ver-tigo. Balance disorders have many triggers, but in most cases they’re the result of an issue with the inner ear or brain. Some medi-cations, and existing cardiovascular and eye problems can also trigger balance issues but these are less frequent cases.

The inner ear contains a small organ called the vestibular labyrinth, in which there are canals with fluid and tiny sensors that look like

hairs. These structures are involved in monitoring your movement and controlling balance, so when they get damaged or infected, or when the composition of the fluid gets altered, dizziness can occur. This type of balance disorder is called benign paroxysmal positional vertigo (BPPV) and is usually associated with when you experience dizziness when changing your head’s position abruptly.

Another type of balance disorder is labyrinthitis, a condition where the inner ear structures get inflamed, with the associated swelling affecting your balance control, and is often accompanied by a ringing sound in the ears as well as by temporary weight loss. Usually caused by a viral infection, it can also lead to difficulty walking, digestive issues, general sickness and vomiting.

Similar to this condition is Ménière’s disease, a balance disorder that can cause spontaneous dizziness episodes. These can also be accompanied by ringing sounds and pressure inside the ear, and is thought to be caused by improper fluid drainage, allergies or immunity problems, migraines or as a symptom of previous head trauma. The condition occurs more frequently in people aged 40 to 50 and above, and can be a chronic disorder if left untreated.

As you can see, dizziness can be more than just a temporary sensation of lightheadedness or spinning, and if you get such symptoms frequently when you get up in the morning, or change the position of your head, then go see a specialist.

health+

Feb-Mar 2015 PLUS 7

STUDIES CONFIRM THAT EXERCISING OUTDOOR MAKES YOU HEALTHIERFORGET ABOUT THE GYM, RECONNECT WITH NATURE TO BOOST YOUR HEALTH

Recent studies have shown the average length of the annual family

holiday has decreased by 28% and the time spent outdoors by children is half as much as it was 20 years ago. Instead of taking advantage of the benefits that nature can offer, we spend more time indoors, in our offices, staring out our smartphones or just sitting in front of the TV.

One important factor in being outdoors is that it allows the body to naturally absorb vitamin D from sunlight — it’s nature’s healthcare! Vitamin D is an extremely important nutrient, involved with healthy bone development as well as regulating mood.

Lack of vitamin D increases the risk of skeletal deformities, soft bones, poor posture and fracture — without it your bones cannot properly absorb the calcium they need to stay strong and healthy. If you have ever felt irritable or moody inside and “go to get some fresh air”, it’s amazing how quickly your demeanor can improve once

outside, where vitamin D levels can be increased via exposure to sunlight. Moreover, low levels of this vitamin have been associated with cognitive impairment in the elderly, with asthma in kids and with increased risk of cancer and cardiovascular disease.

But this isn’t the only reason we should try to spend more time outdoors, enjoying the sun and fresh air. Here’s how working out in nature can help you enhance overall health and become happier and more productive.

eXerCisinG outDoor reDuCes fatiGue anD helPs With WeiGht lossAll forms of exercise are good for losing the fat and getting into shape, but a recent study conduct-ed by the Centre for Sports and Ex-ercise Science at the University of Essex in the UK, showed that cyclists who pedaled outdoors were less tired and showed less mood disturbances compared to those who exercised indoors.

According to this study, exercising outdoors surrounded by green trees and grass made the routine easier and the athletes had a more positive outlook, allowing them to push harder. Another review study, this time by researchers at the Sports and Health Sciences department at the University of Exeter, again

in the UK, showed that exercising outdoors makes one more eager to return to the training routine and more likely to stick with the workout plan in the long run.

As well as vitamin D, natural light has a mood enhancing effect as it helps regulate the body’s production of hormones like melanin, which is involved in the body’s sleep-wake cycle. According to a study published in the Environmental Science and Technology journal, the fresh air and oxygen boost from being outside also encourages the production of serotonin, a neurotransmitter which enhances the mood.

Even more impressive are the results of a study published some years ago in the Journal of Epidemiology and Community Health, which showed that people who live closer to nature are healthier and less likely to develop cardiovascular, respiratory and neurological diseases.

Exercising outside increases concentration skills and can even reduce the symptoms of ADHD in children affected by this condition. Even a simple short walk can be beneficial, as the additional stimuli provided by being outdoors can enhance creativity, helping you in finding innovative solutions to daily problems. So if you’re working on a complex project that requires innovative approaches,

According to a study on spinal surgery patients, those who spend more time in the sun report less pain, have lower stress levels and need less pain-killing medications than patients who spend their recovery time indoor.

+health

8 PLUS Feb-Mar 2015

DID YOU KNOW?A 2008 study found that children who spent more time outdoors had lower overweight rates (27%) than those who spent most of their time indoors (41%).

it may be a good idea to use that lunch break for a walk around the local park for inspiration!

Although physical exercises that involve weight lifting and cardio movements are better for burning more calories and getting leaner and stronger, if you’re not into such activities or are recovering from an injury and can’t exercise, you can opt for simpler forms of physical activity like walking or gardening. Studies have shown that older people who spend time outdoors everyday with activities like gardening have improved mobility and fewer complaints of sleep problems and aching bones.

Finally, exercising outside lowers stress levels and contributes to a healthier heart, with the natural light and smells of flowers and trees being proven to decrease stress and promote relaxation. For this reason, people suffering from depression or anxiety are often recommended to spend more time in the fresh air and to enjoy more outdoor activities.

health+

Feb-Mar 2015 PLUS 9

SIGNS OF OVERTRAINING

INCLUDE: º recurrent stress fractures or tendinitis

º prolonged injuries º disturbed menstrual cycle in women

º chronic fatigue º muscle loss and fat gain º increased resting heart rate

Hitting the gym on a daily basis and doing high intensity workouts several times a week

can be both healthy and damaging for your body at the same time.

The age-old saying that ‘there’s no gain without pain’ shouldn’t be the overriding guiding principle for your training sessions — as you can actually achieve great muscle strength and get in shape without having to struggle with muscle pain, cramps or injuries on a regular basis. The key to avoiding such problems is to adjust the intensity of your workouts progressively, to give your body the chance to recover prop-erly between training sessions — as it’s during these rest periods that your body actually strengthens.

WorKouts aDD stress to Your boDYIf you’re a fitness fanatic, overtraining can be a common issue, with rest days seen as “losing-all-the-gains” days, but regularly over exercising will not make you stronger or faster and won’t help you get thinner overnight. In fact, it can significantly reduce your fitness performance, as tired or injured muscles don’t respond with the same efficiency to stimuli. It’s a lot more chal-lenging to maintain the correct posture when you’re tired, which increases the risk of causing damage to your body.

Doing HIIT or lifting heavy weights for 7 days out of 7 equals overtraining, even for professional athletes. They will have a regime that will also feature proper periods of complete rest and some of active recovery (low intensity exercise such as light jogging or simple stretching).

No matter how good your fitness level is, your muscles only grow and repair while resting, not during the training session, so whether your purpose is to build stronger and leaner muscles or get ripped or lose weight, the solution is to rest regularly and to eat properly according to your fitness goal. Exercise causes stress to your body even if you’re loving it. It’s a form of stress for both your brain and your muscles, and the stress builds up with every workout if is not followed by proper rest and recovery.

While it’s true that a training session can have a relaxing effect, releasing the tension from your muscles and help you flush out negative thoughts, if you train too much it can have the opposite effect, with accumulated stress, fatigue, low energy levels and possible muscle damage.

siGns that shoW that You’re oVetraininG

1YOU’RE NO LONGER

MOTIVATED TO WORKOUTOne of the signs that you’re training too much is a growing lack of mo-tivation. If workouts are a source of mental stress and you no longer feel pleasure or enjoyment when going to the gym or getting out for a run, and you really have to push yourself to start the training session — then it’s time for a break! When you lose the drive, your body is telling you that you need to rest, not to perform another hour of physical activity.

6 SIGNS YOU’RE OVERTRAINING AND WHAT TO DO ABOUT ITWHEN CHRONIC FATIGUE HITS, IT’S TIME FOR A BREAK, NOT ANOTHER WORKOUT

+fitness

10 PLUS Feb-Mar 2015

SIGNS OF OVERTRAINING

INCLUDE: º recurrent stress fractures or tendinitis

º prolonged injuries º disturbed menstrual cycle in women

º chronic fatigue º muscle loss and fat gain º increased resting heart rate

Hitting the gym on a daily basis and doing high intensity workouts several times a week

can be both healthy and damaging for your body at the same time.

The age-old saying that ‘there’s no gain without pain’ shouldn’t be the overriding guiding principle for your training sessions — as you can actually achieve great muscle strength and get in shape without having to struggle with muscle pain, cramps or injuries on a regular basis. The key to avoiding such problems is to adjust the intensity of your workouts progressively, to give your body the chance to recover prop-erly between training sessions — as it’s during these rest periods that your body actually strengthens.

WorKouts aDD stress to Your boDYIf you’re a fitness fanatic, overtraining can be a common issue, with rest days seen as “losing-all-the-gains” days, but regularly over exercising will not make you stronger or faster and won’t help you get thinner overnight. In fact, it can significantly reduce your fitness performance, as tired or injured muscles don’t respond with the same efficiency to stimuli. It’s a lot more chal-lenging to maintain the correct posture when you’re tired, which increases the risk of causing damage to your body.

Doing HIIT or lifting heavy weights for 7 days out of 7 equals overtraining, even for professional athletes. They will have a regime that will also feature proper periods of complete rest and some of active recovery (low intensity exercise such as light jogging or simple stretching).

No matter how good your fitness level is, your muscles only grow and repair while resting, not during the training session, so whether your purpose is to build stronger and leaner muscles or get ripped or lose weight, the solution is to rest regularly and to eat properly according to your fitness goal. Exercise causes stress to your body even if you’re loving it. It’s a form of stress for both your brain and your muscles, and the stress builds up with every workout if is not followed by proper rest and recovery.

While it’s true that a training session can have a relaxing effect, releasing the tension from your muscles and help you flush out negative thoughts, if you train too much it can have the opposite effect, with accumulated stress, fatigue, low energy levels and possible muscle damage.

siGns that shoW that You’re oVetraininG

1YOU’RE NO LONGER

MOTIVATED TO WORKOUTOne of the signs that you’re training too much is a growing lack of mo-tivation. If workouts are a source of mental stress and you no longer feel pleasure or enjoyment when going to the gym or getting out for a run, and you really have to push yourself to start the training session — then it’s time for a break! When you lose the drive, your body is telling you that you need to rest, not to perform another hour of physical activity.

6 SIGNS YOU’RE OVERTRAINING AND WHAT TO DO ABOUT ITWHEN CHRONIC FATIGUE HITS, IT’S TIME FOR A BREAK, NOT ANOTHER WORKOUT

+fitness


DID YOU KNOW?To prevent overtraining, alternate cardio with strength days and don’t train the same muscle group two days in a row. Allow your body to recover properly by drinking enough water, eating a good mix of protein, fats and carbs and by sleeping a minimum of 6 hours per night, more if you still feel tired.

2 UNQUENCH-ABLE THIRST

WITH NO AP-PARENT REASONFeeling thirsty after one hour of cardio is normal, but if you can’t stop craving for water and the unquenchable thirst happens after increasing the length or intensity of your workouts, or after training for extended periods without any rest, you are most likely overtrain-ing. Essentially your body is not recov-ering from too much exertion, thinking it still needs water to hydrate properly.

3YOU NO LONGER SEE

PROGRESS AND LOOK PUFFIER THAN USUALLYEven if you burn more calories than you consume, all the stress that accumulates from prolonged, intense and repeated workouts can actual-ly increase your production of the hormones that increase body fat. As a result, instead of getting leaner and stronger, you get the opposite result and might actually gain a couple of pounds of body fat!

4MUSCLE CRAMPS

OR SORENESS THAT LASTS FOR MORE THAN 72 HOURSPeople with a healthy training schedule may experience delayed onset muscle soreness (also known as “muscle fever”), where your muscles start aching 24–72 hours after a workout, but if you train too much, the soreness, cramps and pain can persist even after this period. This extended soreness means that the muscles are unable to recover because of the effort and stress that is caused by the daily workouts.

5 YOU RECOVER SLOWLY

AND GET SICK MORE OFTENAnother sign that you’re over-training is if you begin to suffer more frequent infections, like cold

or flu episodes, or cuts or bruis-es that heal slower than usual. If you start get sick more often than normal, with no apparent reason, it is a clear sign that you are not get-ting enough rest and may have a weakened immune system as a consequence.

6DISRUPTED SLEEP

PATTERNS AND AN INABILITY TO FOCUSOvertraining may lead to difficul-ties sleeping, due to the imbal-ance in your metabolism when you don’t have sufficient recuper-ation time. Excessive daily work-outs can cause you to feel sleepy and tired during the day, which may affect your ability to focus and perform work adequately. While some people can master power naps, if you find yourself sleeping excessively during the day and then unable to at night, it’s a sure sign that you’re not allowing your body to recover properly.

All of these symptoms can be avoided by simply adjusting your exercise routine — if you have been training too hard every day, consider taking 1 day out for com-plete rest and 1 day for easier workouts/active recovery each week. If you are already expe-riencing some of these symp-toms, know you are overtraining and realise your body is exhaust-ed, why not take an entire week off from your workouts to let your body recover — and if you still want to enjoy some physical activ-ity, then limit yourself to only ac-tive recovery exercises.

fitness+

Feb-Mar 2015 PLUS 11

G rowing big and strong muscles takes time and dedication, but it’s not enough to just push hard

at the gym. In order to achieve a lean and nicely shaped body and to maintain your gains, nutrition and proper rest are just as important as your training routine.

With an understanding of some of the science behind how your muscles work, you’ll be able to find the best strategy for promoting their growth and for mastering strength training. We’ll therefore take a look at the composition of muscles and we’ll learn what makes muscles grow and how exercise influences their shape and size.

basiC anatoMY anD GroWinG MeChanisMs of sKeletal MusClesThe muscles in your body come in many shapes and sizes, but in gen-eral the larger muscles control mo-

tion — hams, quads, abs and all the oth-er skeletal muscles — while the smaller ones, like the muscles of the inner ear or tongue, perform more specialized functions. But when you look at these tissues under the microscope, they all share the same basic structure.

Each muscle is composed of strands of tissues called fascicles, and each fascicle at its turn consists of numerous fasciculi, which are bundles of muscle fibers. A muscle fiber is essentially a muscle cell, which is a specialized long and tube-like cell with electrical activity.

Each fiber consists of thousands of myofibrils, the components of muscles that contract and elongate, and each myofibril is formed of millions of bands called sarcomeres. Finally, sarcomeres are made of contractile proteins called actin and myosin, these two types of proteins being arranged in a pattern that allows them to slide over each other when the muscles contract, providing the elasticity that muscles exhibit.

Inside muscles, myofibrils are surrounded by a viscous liquid called sarcoplasm, which contains

glycogen — the form in which sugar is stored in the muscle fibers,

as well as potassium, calcium and sodium. For your

muscles to work properly,

these elements must be present in the correct amount — which is why eating properly is such an important factor in keeping muscles your healthy and assisting their growth.

When this amount of sarcoplasm increases, due to the storage of more water or glycogen, the muscle fibers looks bigger, like a balloon that’s been filled with water. This growth is called sarcoplasmic hypertrophy and it’s not something to aim for if you want to strengthen your muscles and gain force, but it is a happy happening for those who are only interested in bulking up the size of their muscles.

The type of growth that equals bigger and stronger muscle fibers

Together with the bones, muscles comprise the musculoskeletal system of the human body, which provides posture and support for the internal organs, and allow you to move and to perform all your daily activities.

UNDERSTANDING THE COMPOSITION

OF MUSCLESKNOW HOW THEY WORK TO MAXIMIZE STRENGTH AND GROWTH

+fitness


is called myofibrillar hypertrophy and happens when myofibrils inside each fiber increase in density. Keep in mind that this doesn’t mean an increase in the number of muscle fibers, just the constituent myofibrils. Adults can’t grow additional muscle fibers, but they can stimulate them to increase the size and strength.

If you stop training for a prolonged period, muscle fibers can decrease in size, but the size and strength can increase again once you resume training.

hoW eXerCise anD nutrition influenCe MusCle CoMPositionExercise causes changes in the com-position of muscles; in fact it actually damages the fibers and forces them to build new proteins to repair the damaged components. Also, exercise increas-es the flow

of blood to muscles, and improves

the delivery of oxygen and nutrients to all cells and tissues.

During exercise, the body is in a catabolic state, which means muscle fibers are destroyed and degradative chemical reactions take place inside these fibers, breaking down the complex molecules into smaller components. Proteins in muscles are broken down to amino acids, and these, along with glycogen, are further used for energy production.

Post workout, the body enters the anabolic state, in which nutrients from food are broken down to their building blocks and used for repairing the damaged tissues and growing bigger muscles. To help muscles repair, your body requires protein, carbs and water before a workout, and all the nutrient groups post-training.

Basically, what you eat pre-workout is used as an alternative source of energy by the body, which tries to preserve its stores. If you eat a combination of carbs and protein, the glycogen in muscles will be used for energy only after the sugar in the blood stream is consumed, so it’s helpful for muscle growth.

However, if you skip protein and eat only carbs before the workout, this can decrease

the functional muscle tissue and prevent you from getting stronger and bigger. A good serving of protein before the training session stimulates protein synthesis, so a smoothie or a bar that provides both these nutrients is the ideal pre-workout snack.

After exercise, the muscles then need resources for repairing the damaged cells, namely glucose, amino acids and fatty acids — which are provided by balanced amount of protein, carbs and fats. Eating directly after the training session helps this repair process to quickly

begin; replenishing fuel reserves and stimulating muscle growth.

Keep in mind that during the anabolic phase the body produces certain hormones that support hypertrophy and tissue repair, and prevent inflammation; during the workout, it releases catabolic hormones that destroy the glycogen and protein, but also increase the heart rate and flow of blood to muscles.

By understanding how your muscles function and how they grow, you can personalize your workouts and meals so as to favor muscle

growth and repair and to

provide your body with the right nutrients for more powerful workouts.

DID YOU KNOW?

18-20 hours post exercise, the muscles are in their maximum repair and growth phase, when strength and size are built. In order to enhance these effects, it’s recommended to consume a protein and carb meal within 1–3 hours after exercise, followed by your next daily meal as normal to maintain the anabolic (repairing) state.

fitness+


PriMal fitness —

7 BASIC MOVEMENTS

bOrrOWeD FrOM OUr aNCeSTOrS

MOVING THE WAY HUNTER-GATHERERS USED TO MOVE

+fitness


In ancient times, before the dawn of civilization, our ancestors generally led a far more active lifestyle than most of us do these days — primarily because they had to, just to survive!

They didn’t need gyms after long hours outside hunting, swimming, climbing trees, harvesting the crops and travelling long distances by foot. In our modern times, the emphasis on staying healthy through exercise if often focused on using fitness equipment that allows one to lift, push or pull heavier weights, for maximizing muscle strength — often in the shortest time possible.

However, such regimes do not assist in building functional fitness — the ability to perform and move better in your day to day life — so here’s where primal fitness offers an alternative form of workout. Primal exercises are essentially the 7 basic movements used in our life on a daily basis: pushing, pulling, squatting, lunging, bending, twisting and walking.

When you pick up the shopping, clean around the house, walk to the office or repair something in the garage, you use a combination of these basic movements, engaging several groups of muscles at the same time. Many gyms are now offering this kind of functional training, targeting complex movements that use many muscle groups at once in order to improve not only your

strength but also coordination, balance, flexibility, speed, agility and endurance.

The purpose of primal fitness is to help you move the way your body was naturally designed to move, and to build and shape your body through such natural movements that engage more muscles, more joints and require more focus. No matter how big your biceps are, if you don’t train other muscles or undertake some sort of cardio exercise, you might be surprised by your poor performance when first attempting to run 5K!

Primal fitness focuses on enjoying physical activities that burn calories, relieve the stress and can improve your posture and muscle tone. Unlike isolation exercises done in the gym, which can make you look disproportionate if you only focus on certain body areas, primal workouts and functional fitness help in building a nicely balanced, strong and lean physique — and because they are more natural, they can often be easier for people who are starting an exercise regime.

Some adepts of Primal fitness even switch from the traditional fitness apparatus to using natural workout tools, such as tree logs or heavy stones; replacing the indoor cardio sessions with running in the park and climbing trees. This can add a fun dynamic to your workout — but always ensure such activities are done safely and be aware that you are no longer in a supervised gym environment.

baCK to the basiCs, but be aWare of the risKsTo prevent injuries when training like your ancestors,

it’s important to maintain the proper form when carry-ing out any complex exercises. If you do push-up burpees com-bined with jumping, for example, or if you do walking lunges and mix gait with lunging, you must watch your form, especially if ex-ercising on potentially uneven surfaces outdoors.

If you choose to lift a log instead of doing the exact same movement with a barbell at the gym, be cautious as the weight may not be evenly balanced or it may be more difficult to securely hold. Running off-road is great fun, but look out for trip hazards and uneven/slippery surfaces.

Swimming is excellent for training your muscles and heart, and relieving tension after a tough day at the office, but if you decide to train outside of a swimming pool, always be aware of the additional risks such as different water temperatures, currents and other users of the marine environment.

There’s no doubt that a fitness regime encompassing primal exercise can be beneficial — after all, the human body was designed to perform these movements — but just ensure if you take your training outside, be extra careful to avoid any injury.

The purpose of primal fitness is to help you reconnect with your natural state by incorporating natural, basic movements into your activities with the purpose of working your muscles and building strength, while improving your coordination, flexibility and endurance.

TIPS:Here’s a sample workout plan from Mark Sisson, renowned author of the “The Primal Blueprint”: Monday — sprint; Tuesday — lift heavy things; Wednesday — move slowly, play or rest; Thursday — high intensity workout; Friday — move slowly, play or rest; Saturday — lift heavy things; Sunday — move slowly, play or rest.

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“THE SUPERMAN”BODY WEIGHT TRAINING WORKOUT

If you lead a very busy lifestyle, constantly balancing your work commitments, family

obligations, studies and other relationships, it can seem really daunting fitting in exercising every day. However, a majority of hard-working and successful people do manage to fit in a daily routine, as part of their effective strategy

to stay on top of everything they need to do — keeping themselves fit to perform at their peak in the other areas of their lives.

The good news is your daily workout can require as little as 30 minutes of exercise per day — and you don’t have to join a gym or invest in expensive equipment to train effectively!

Our following guide to High Intensity Interval Training (H.I.I.T) is designed to bust calories away and provide an overall body workout that you can undertake just about anywhere, whether at home or around the office, with little or no equipment required (except some work-out attire and proper trainers).

Warm Up: Jog for 5–10 minutes at a slow pace

Equipment Required: NONE

Tip:

You can jog on the spot or around your home, or even at or around the office — some people like to climb up and down stairs, it’s all about warming up your muscles

for optimal flexibility and raising your heart rate to minimize stress on your heart in the exercises that follow. The key thing is to start slowly and gradually build up intensity to avoid any unnecessary strain on your body.

Even better if you can manage to go jogging outdoors — many scientific studies have shown that exercising outdoors can have additional benefits, even to your mental health. For example, have you noticed you it’s possible to run further and faster outside than in? Being outside can literally make you feel limitless, so why not give it a go!

1AIR SQUATS

Target Muscle Group/Body part: Glutes and Quadriceps

Equipment Required: NONE*

Time required/Repetitions: 2 minutes/30 repetitions

º Your starting position should be with both arms relaxed at your sides, toes pointed at a slight outward direction, with your feet hip-width apart. Your chest should be pushed out, pulling your shoulders back towards each other.

º Bend your knees, buttocks level, hips

out, (to do proper form, imagine you’re about to sit on an imaginary chair), whilst extending your straight arms out in front of you. Always make sure your knees are over your toes while keeping the weight on your heels.

º Go as low as you can, push back up again and continue for as many as you can do in 2 minutes to a maximum of 30 repetitions.

* To maximize this workout, you can hold a dumbbell of a comfortable weight in each hand — or you can even use water bottles as an alternative!

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2 HAND RELEASE

PUSH-UPTarget Muscle Group/Body part: Upper body strength (Chest, shoulder, triceps)



º Lay down on your front on the ground, with your palms flat on the floor at shoulder level, legs straight and feet together.

º Push up to the plank position; make sure your hands and toes are both touching the ground at the same time, with your back straight. Look up and forward while performing, avoid looking down**

º Lower yourself slowly to the ground, press your chest to the floor while bending your elbows.

º Lift both your hands off of the floor making your chest lay flat on the ground and then at fast lift, push yourself back up into a plank position.

Tip:

Lead with your chest, not with your abdomen, as otherwise it’s difficult to keep your back straight and your abdomen low — the correct posture is really necessary to get the best results from this exercise.

* A workout mat can be useful for comfort and to avoid injury, rather than doing this directly on a hard floor surface — or why not use a rug or towel (ensuring it doesn’t slip) or perform this on carpet.

** Options: If you’re a beginner, try undertaking this on your knees first to lessen discomfort and to avoid injuring yourself.

3MOUNTAIN CLIMBER

Target Muscle Group/Body part: Engages upper arm muscles, core and legs.


Time required/Repetitions: 2 minutes/perform to failure (as many as you can) **

º Start in the push-up position, with your arms straight and hands

forward under your chest at shoulder width distance, back straight.

º Start with your right leg, bending your knee and bringing it forward as close to your chest as possible.

º Return to starting position and then repeat with your left leg.

º Keep on alternating from left to right until the amount of time is reached or you can’t perform any more repetitions

Mountain Climber is an excellent and simple callisthenic exercise that benefits cardiovascular as well as muscular fitness by increasing flexibility, blood circulation, and strength.

* Again, a workout mat or suitable alternative can be useful to avoid discomfort on your palms.

** Performing to failure is repeating as many repetitions as possible (sometimes referred to by the acronym AMRAP)

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subscription when you orderprint for just $18 or $24.

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your mailbox and stand achance to win a complementary

night at Star Lodge Hotel.

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4SPLIT JUMP — LUNGES

Target Muscle Group/Body part: Glutes, quadriceps, hamstrings and olbiques


Time required/Repetitions: 2 minutes/as many as you can

º Start with the lunge position, with one foot placed forward with the knee bent at 90 degrees and other leg extended to the rear with your knee almost touching the ground.

º Extending both legs, jump as high as you can, swinging your arms to gain lift but make sure that your front knee is aligned with midline of your foot.

º Bring your feet together as you jump and as you land, try to reverse your leg position so you have your other foot forward, ready for the next jump.

º Repeat until the amount of time is reached or you can’t perform any more repetitions

Split-jump lunges not only provide great lower body resistance training, but also assist in coordination and controlling your upper body weight.

Remember — Start with baby steps! Before performing any strenuous physical activity, especially if you are just beginning to practice being fit, listen to your body’s capability as you push your limits. Always seek the consultation of a registered physician if you have any existing health issues, especially if they are cardiovascular related.

A daily routine also comes with the benefit of starting a good habit, and that will make it easier to continue your exercise routine as time goes by. If you find your motivation lessening or want to progress further in keeping fit, then joining a health

club or gym near work or home is a great next step! After all, one of the wisest investments you can do for yourself is investing in your health!

LIVE FIT, LOVE LIFE!Workout Routine by:

Ramon Rapi Jr. (Personal Trainer/Fitness Instructor)

Article by: Shelley

Photographs: Lily Bong

5 RUSSIAN TWIST

Target Muscle Group/Body part: Obliques, Transverse and Rectus Abdominus



º Lying flat on your back, bend your knees while your feet placed

on the floor (To help you keep your feet stable, you can put weights on your feet.)

º Sit halfway up, your hands placed directly in front your chin, clenching your fists.

º While pushing slowly and bending your torso to the right, inhale and exhale. (Feel the contraction and focus to avoid changing the angle of your torso on the floor)

º Inhale again, feel the contraction, then exhale while rotating your torso back to your starting position. This time turn on your left side.

º Continue for as many as you can do in 2 minutes or to the maximum repetitions.

(DO 3 SETS OF EACH WORKOUT with fifteen to twenty seconds recovery period for each workout and sixty seconds of rest for each round)

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PHOTOGRAPHING LABI’S ICONIC BIRDS WITH YONG KEM SIN

Article: Azhar Liew

Photography: Jerome Wong

Featuring: Yong Kem Sin

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The Labi area of Belait is well known for its stunning natural habitats, spectacular

waterfalls and rich bio-diversity, and within its small rural community lives Yong Kem Sin, who runs a small convenience shop given to him by his dad.

Kem Sin’s daily routine is like most people in his profession — rising early every morning, he drives to the nearby town for supplies then returns to restock his store that serves the local community. However, unbeknown to many of them, this humble shopkeeper has another passion — avidly photographing and recording the local birdlife in the jungle.

Starting out in his mid-twenties, Kem Sin is a self-thought photographer that took his first serious steps in photography using traditional film cameras mostly capturing landscapes, but the inconvenience and cost of developing film restricted the amount of pictures he could capture. With the advent of the digital camera, he found the freedom to take more challenging pictures, with

the new subject of interest being the local birds.

Kem Sin first took notice of the beautiful birds in his region about four years ago and tasked himself to master the techniques required to take amazing pictures of these often fast moving targets. He soon realized that bird photography required a whole different set of skills; with preparation, patience and a good eye being the key factors in the pursuit of that perfect shot.

This humble bird photographer is always looking for ways to improve his compositions and often looks to the online posts from world-renowned wildlife photographers for inspiration.

Over the years, Kem Sin has met several people with the same passion, many of which are veterans of the category who graciously guided him along. He was even invited to join the “Wildlife and Nature Photography Club of Brunei” where passionate photographers regularly meet up and share their appreciation of the natural beauty of our flying feathered friends.

We recently caught up with Kem Sin to get some more details on his fascinating hobby.

How did your passion for photographing birds develop?

Personally, I love the majestic nature of birds and it was a very natural choice for me as there are only so many scenery photos to take in the area. The vast natural untouched landscape of Labi is also a haven for rare species, which always makes my trips exciting and filled with new discoveries.

Where are your favorite spots to photograph birds?

I would normally head into forested areas, mountaintops, parks and even the rain forest where there are no distractions and loud noises that would scare the birds off.

What is the average duration of one of your photography sessions?

It honestly depends on my luck on that day. I usually spend about 5 hours or more and on good days I get to capture the perfect shots of rare species, otherwise I’d just pack up with just a couple of decent shots.

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Do you often go alone or with a group of friends?

Bird Photography requires a lot of patience and I often go by myself, taking my time to wait for the right shots but sometimes a whole bunch of us will hatch a plan and travel to other locations where we can find different species of birds.

How many species of birds have you seen thus far?

I’ve seen close to 100 different species of birds! It takes a mixture of skill and luck to spot them and I’m always on the hunt for new ones.

Was it difficult when you first started photographing birds?

Yes it was! Coming from primarily doing landscape photography —

which I still do — photographing birdlife posed an entirely new set of challenges. Aside from the right weather and timing which determines the intensity of the sun, birds are constantly moving and I have to be quick in composing my shots otherwise they would fly off and I’d have to start all over.

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6 TIPS ON BIRD PHOTOGRAPHY

BY YONG KEM SIN

1 Your equipment makes a lot of difference so be sure to purchase the right camera for your budget,

a tripod, lots of back up batteries and most importantly a good telephoto zoom lens because you will have to take your shots from a distance.

2Birds scare easily and so you definitely need to be very quiet and stay low. I recommend

making some camouflaged clothing too as it helps to blend in better with the environment.

3Pay attention to your surround-ings as most species of birds are tiny which forces you to tune

yourself to take notice of even the slightest movement — you need to develop a very good eye

4Be Patient. Birds are wild creatures so don’t expect them to come out and greet you —

they spend much of their time hiding, so you’ll mostly have to wait until they go out looking for food.

5Stay nourished and hydrated. Pack a small meal and bring lots of water, as long hours in the

sun or the humid jungle can be very draining.

6As the old saying goes, the early bird catches the worm. Birds usually get up very early in the

morning to hunt for food and this is the best time to spot them in action. Another good time is right after it rains as birds move about a lot to dry off and hunt for more food.

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BIRDS OF BORNEO

BY YONG KEM SIN

Square Tailed Drongo Cuckoo

Scarlet Rumped

Trogon

Sun bird

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Rhinoceros Hornbill

Crested Serpent Eagle

Barbets

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Asian Brown Flycatcher

Oriental Pied Hornbill

Owl


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Olive Backed Sunbird

Black & Yellow Broadbill

Dollar bird


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GETTING TO KNOW THE

MAN BEHIND 1STOPBRUNEI ON A MISSION TO

PROTECT BRUNEI’S WILDLIFE:

MEET MUHAMMAD SHAVEZ CHEEMA!

Article By: Simon Keller

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O ne of the rising stars out of Brunei in recent times is the owner and founder of 1StopBrunei,

Muhammad Shavez Cheema. A mere 22 years old, this UBD student has become a passionate environmental campaigner, gathering much attention and support for his 1-man mission to protect the endangered species of Brunei Darussalam. Plus+ decided to sit down and have a chat with this charismatic young personality to find out more about his passion, campaigning and ultimate goals.

How did the idea of 1stopBrunei come about?

I have always been someone who has had a deep spiritual connection with wildlife and I launched 1stopBrunei back in 2012 when I was in Maktab Duli and wanted to provide a global platform where everyone could learn about Brunei in various categories such as wildlife, creative arts, food and places of interest. I am however slightly biased towards the Wildlife section, since it holds a special place in my heart. I was inspired by my teacher Cikgu Nurul Fariha and we sat down together and brainstormed ideas together before launching 1stopBrunei.

What was your biggest inspiration and what are the principles behind 1stopBrunei?

Well I would have to say that my love for all animals was the real inspiration behind this entire project. I want to be the voice of the voiceless and provide a platform where other people like me can give the animals of Brunei with a voice. I believe in protecting these animals and giving them the life that they deserve.

Starting and keeping a campaign going is not easy - what challenges have you encountered along the way?

The biggest challenge initially was funding the project, as I was still in St. Andrews in grade 5 when I started to raise funds for 1stopBrunei. Laying down the

foundations was hard for me, but I have had help from private individuals and companies who helped sponsor the project, for which I am eternally grateful.

It’s been truly amazing to meet so many people who support what I am trying to do, though one challenge has been some people telling me that it is not my job to protect the animals, to which my response is to simply smile and shrug it off, then I graciously invite anyone to come and meet with me personally and I will answer all their queries.

And what success stories have you had and where from here?

We have been growing from strength to strength and in 2014 alone I managed to save 36 animals, of which 20 were freed from poachers, nearly all of which were endangered species. As for the future plans of 1stopBrunei, it is exciting times for us as we gain more exposure and we plan to visit 25 schools this year to give talks, while we want to do 9 river cleanups, wildlife survey outings twice a week, open a mini rehabilitation centre for the slow Loris and Pangolin, launch

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a Pangolin video, a nature book club, a coloring book and more merchandising as well promoting Eco tourism.

How can people get in touch if they are interested in being a part of 1stopBrunei?

Well to anyone who would like to join in our cause, just inbox us on our Facebook page, where you will get a free registration form

to join up. I would like to advise anyone interested in joining us to please state their particular preference while joining us, for instance do they want to join the education program? Help with merchandising? Assist in our rehab centre or book club? Or participate in the river clean-ups? Another thing they can do is join the Brunei Nature Society on Facebook. They

are the real legends and pioneers and have been around since 1970.

I would also like to say thanks to everyone who has helped me since 5th grade and has been a part of my incredible journey. You guys are all heroes in my eyes, thank you for all the support! I would also like to thank the private companies who helped sponsor 1stopBrunei; it would not have been possible without your help, and a special shout out to the British High Commission, Image Inx and the Lotus Light Charity Society who have been instrumental with their help over the past few months.

If you are interested in knowing more, then you can contact 1stopBrunei via: www.facebook.com/1SBWildlife

Photography: Shavez Cheema

Featuring: Shavez Cheema

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MEMBERS OF THE 1STOPBRUNEI WILDLIFE CLUB RECENTLY DEPARTED FOR A 2 DAY EXPLORATION IN ULU BELAIT AND FOUNDER MUHAMMAD SHAVEZ CHEEMA KINDLY PROVIDED PLUS+ WITH AN ACCOUNT OF THEIR ADVENTURES.

Ulu Belait is around a two hour car journey from the meet-up point

at UBD, so in true Brunei style we began with a customary breakfast of roti talur and teh tarik to get everyone energized for the trip, before leaving for the jungle at around 9am.

Our initial destination was an Iban longhouse in Ulu Belait, where we were warmly greeted upon arrival by the penghulu Awang Jamit. Having unloaded all our gear, we left for the forest around 11.30am for an 8 hour

adventure, which was to become one of the most memorable days out ever for our participating club members!

The golden rule on an expedition is to be as quiet as possible, so as not to disturb the wildlife — and with this in mind, we slowly began moving deeper into the jungle, eagerly on the lookout for signs of life. We were quickly rewarded by seeing too uncommon birds within the first hour, the magnificent Wreathed Hornbill and then the extremely noisy Bushy Crested Hornbill. We continued

deeper into the forest before taking a rest under one of the fig trees, sitting quietly for over one hour to simply listen out for animals. After 45 minutes, we suddenly began to hear the screeches of birds, followed by a loud ‘rooaaaaah’ sounds that continued for a few minutes — although we weren’t lucky enough to see it, this was most probably the endangered Sun Bear, which is the world’s smallest bear.

Continuing our walk, we crossed at least five waterfalls which provided some wonderful opportunities to photograph

A WILD WEEKEND

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TIPS:If you do want to go on an adventure such as this, never go alone or use a path you don’t know. It’s very easy to get lost in the dense jungle, so go with a trusted guide or better still, join a wildlife club for organized group outings. Always ensure you carry enough water with you as the humidity can sap your strength very quickly. Respect the local wildlife and leave no trace that you were there!

the streams and rapids. After over 6 hours in the forest, dusk descended and we started to head back to the longhouse, the night journey being the most exciting as most of the jungle species on Borneo wake up at this time — plus are easier to spot with our head-torches! We saw plenty of spiders and other insects and on one occasion even caught sight of the tiny Mouse Deer. Being the world’s smallest deer at just over a foot tall, it is small enough to be hunted by the Reticulated Python as well as the Clouded Leopard. Just when we thought we had finished for the evening, being not far from the longhouse, one of the club members suddenly spotted a reflection from the canopy. The animal was moving very slowly and when

we finally got close enough, our patience was rewarded when we got to see the Bornean Slow Loris.

We returned to the longhouse jubilant but exhausted, to be greeted by the children and other family members. One of the sons informed us that they had gone hunting using their tradition method, the blow pipe, catching a silver leaf monkey, which they then proceeded to cook in their traditional BBQ style over an open fire. We all slept well at the longhouse that evening, wondering what else we may be lucky enough to see on our second day.

Fortunately, a dawn walk in the jungle can also be a great time to spot wildlife, as most

birds and animals are still up early in the morning. Not too long after heading back out into, the jungle we heard trees rattling high above and some very quick movements. We couldn’t decide what was running away from us until I suddenly saw the flash of a red tail, spotting one of the rarest primates in Brunei, the Red Leaf Monkey. Found only on Borneo, we were very fortunate to spot one as they are extremely wary of humans, often hunted by the local tribes and in Sarawak.

Our adventures came to an end by 8am, when we departed from the kind hospitality of our Iban hosts, fully satisfied with the variety of wildlife we had seen.

OUT WITH 1STOPBRUNEI

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WILDLIFE ADVENTURE

WITH SHAVESSAVING WILDLIFE ONE AT A TIME

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Bent Toed Gecko

Mouse Deer

Saltwater Crocodile

Pangolin

Photography: Shavez Cheema

Featuring: Shavez Cheema

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Proboscis Monkey

Changeable Lizard

Sumatran Cobra

Slow Loris

10 WONDERFUL PLACES TO EXPLORE WHEN CAMPING THIS YEAR

Camping is so many things to so many people — for some, it’s a welcome

break from the normal routine; a chance to escape from bricks and concrete, surrounded by nature’s glory. For others, it can be a fun test of endurance;

an activity where it’s you against the elements, fighting that stray rainstorm that just appears as you are pitching your tent, keeping insects from invading your possessions and food and negotiating your way back to your tent by torchlight.

So whether you’re after a budget-friendly break and want to carry your home with you, or just want to stay under canvas but still have access to luxury facilities, here’s a list of 10 wonderful locations worldwide to inspire you to get out and experience nature more fully:

3MANGAPURUA LANDING,

NEW ZEALANDAccessible only by boat, bike or on foot, this campsite on New Zealand’s North Island offers a beautifully wild land-scape, with deep river gorges en-cased with ferns, caves, waterfalls and even abandoned settlements to explore. The campsite is also home to the New Zealand Bellbird, so don’t be surprised if you find yourself waking up to their chirpy dawn chorus.

2TIERRA DEL FUEGO,

ARGENTINAOne of the most adventurous places for camping in the world, the “Land of Fire” at the foot of Argentina is the closest you can get to Antarctica without leaving South America. It’s also a hiker’s dream, with craggy mountains and glacial lakes, flowering meadows, marshlands, and windblown cliffs with spectacular views. As in much of South America, campsites are nu-merous and some are even free to stay at (though of course don’t expect many on-site facilities if you don’t have to pay).

1 ASSATEAGUE ISLAND,

MARYLAND, USAThis shoreline site provides an enthralling experience if you want to combine camp-ing with a beach holiday. Assateague National Seashore Park is a barrier island off the coast of Maryland with salt march-es, coastal bays, beaches, and even a com-munity of wild horses — a natural oasis where you can drift asleep to the sound of the waves. With 6 different campsites to choose from, you can always find the perfect spot to pitch your tent.

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7SEA BARN FARM,

WEYMOUTH, ENGLANDOffering some of most spectacular views of any campsite in the South-West of England, you can pitch your tent against the backdrop of the Jurassic Coast (so named due to the vast amount of dinosaur bones that are regularly discovered along the seashore). Perfect for fam-ilies in the summer, the site offers a perfect location for hiking around the coastline and even picking up a fossil or two.

6TSOMORIRI CAMP,

LADAKH, INDIAFor the more adventurous amongst you — and if you prefer something a little colder and have a head for heights, Tsomoriri offers a camp-ing experience out of the ordinary, in the foothills of Northern India that lead to the Himalayas. The camp site is situated next to the highest lake in the world, surrounded by a unique “moon” landscape of barren moun-tains and ranges — a true escape from everyday life.

5CAMPI YA KANZI, KENYA

If you prefer more of a 5-Star camping experience, yet still want to be in the wild, this luxurious tent-ed resort offers everything you might need. Deep in the Maasai tribe’s ter-ritory, surrounded by pristine wilderness, you stay in the shadow of the spectacular Chyulu hills. With lions, leopards, rhinos and elephants to name but a few of the species you can encounter, this safari under canvas offers a unique experience.

4JARDINE RIVER NATIONAL PARK, CAPE YORK, AUSTRALIA

The Jardine River in Queensland is one place ‘down under’ that remains hot and humid all year round and is often described as one of the most beau-tiful locations in the country. Known for its wild and colorful scenery, it also has spectacular waterfalls to cool down in and is home to many of Austra-lia’s more unusual species of reptiles and birds. With 10 campsites to choose from, there’s an option to meet every budget.

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10SALVADOR DA BAHIA,

BRAZILYou can get away from it all at this beautiful tropical location right next to the beach; with facilities even including an all-inclusive option with all your camping equipment and meals provided. With miles of sand to explore on the Atlantic coastline, the campsite also en-compasses the typical Brazilian hospitality with large barbeque cook-ups and even outside cine-ma, to ensure that no-one misses out on seeing the latest football match.

9JUULCHIN GOBI

GER CAMPS, MONGOLIAIf such facilities seem a little too comfortable, you can get back to basics in the wilds of Mongo-lia, overlooking the vast expanse of the Gobi desert. The site allows you to stay in the traditional Mon-golian tent — the Ger (or Yurt) — with views of the spectacular dunes of one of the world’s largest deserts. Be prepared for the desert experience though — blisteringly hot during the day yet truly cold at night.

8PANORAMA DU PYLA,

BASSIN D’ARCACON, AQUITANE, FRANCESheltering beneath a pine forest, at the foot of the Dune du Pyla near Bordeaux, in the South-West of France, you can stay next to miles of sandy beach in an area famed for its sunsets. Like many European campsites, a range of accommodation is on offer from a being able to rent a caravan to just a pitch for your tent — with modern conveniences such as hot showers, washing machines and even free Wi-Fi available now-adays.

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If you are really up for taking a true holiday break and escap-ing from the urban routine, then getting back to nature by going camping can be a breath of fresh air — quite literally! Of course it takes a little more preparation than simply booking and check-ing into a hotel, but you can have the advantage of defining your own accommodation standard, the food you eat, the morning view and any level of luxury — or not — that you want.

For families, getting out and about in the countryside can be a real treat, especially for the kids who can learn about nature, self-resil-ience and the fun of camping outdoors. If you are properly prepared and bring the right equipment, you’ll be amazed at how quickly you can settle into a relaxing experience, whether you’re going on a solo adventure to a remote spot in the wild, or taking a more leisurely approach by pitching your tent at an organized campsite.

TEN TOP TIPS for CaMPinG


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So here’s our list of top tips to ensure you have a trouble-free adventure:

1 TAKE THE RIGHT CLOTHING

Unless you plan on living like Tarzan or one of the animals, taking the correct clothing is one of the most important considerations you can make. In hot dry climates, the key is to wear loose fitting clothes made of breathable fabric so you won’t overheat. The same applies for tropical climates, with the addition of lightweight waterproofs that you can throw on if you get caught out in the monsoon. And for cold or changeable climates, the secret is having many layers of clothing, so you can keep warm or cool off as the temperature dictates. It’s sensible to have a windproof jacket as well, especially if you are staying around any area where wind-chill can be factor.

2CARE FOR YOUR FEETYour choice of footwear is as equally important as having the right clothing. Sandals may be fine whilst you are relaxing around the tent, but if you need to go foraging for supplies, especially in more remote or uneven terrain, then a solid pair of trainers or proper hiking boots that provide ankle support are a must. If the weather is changeable and your feet and shoes get wet, make sure you dry them out at the first opportunity to avoid

any unpleasant effects on your feet.

3 LOOK AFTER YOUR EQUIPMENT

Properly cared for, a quality tent and a sleeping bag can last a lifetime and be a wise investment. Treat your tent just like you would your house and keep it clean and tidy — it is your home from home after all! In hot climates, pay attention to the damage UV rays can do to waterproof

outer coatings, whilst after inclement weather, it’s important to ensure that everything is dried out before you stow it away for your next trip. There’s nothing worse than a moldy tent or smelly sleeping bag — so always check everything is in working order before you head out on your next adventure. Plus your sleeping bag absorbs moisture from your body whilst you sleep, so airing

it out during the trip is also a good idea.

4 KNOW THE TERRAIN

If you are pitching your tent somewhere other than an organized campsite, make sure that it’s in a safe place, away from any potential hazards. Always check the surrounding area, as what looks like a prime patch of grass one minute may not be a wise choice if heavy rains come and you’re in an area prone to flooding. Be aware of wind direction, pitching your tent pointed into the wind

to ensure it won’t be blown away if a gale develops; also take care if near trees of cliff faces as branches and rocks can suddenly fall.

5TAKE ENOUGH SUPPLIES

Ensure that you take enough food and drink with

you to keep yourself sustained, especially if you go anywhere remote, including an extra’s days rations just in case. It’s important you take the correct food

too — if it’s fresh or requiring refrigeration, it can spoil quickly in the outdoors and can also

attract unwelcome visitors if not properly stored, especially in hotter weather.

Likewise if you’re camping high up a mountain, dried goods are a better bet, as they won’t freeze.

6ALWAYS COOK SAFELY

Whether you take a portable cooking stove, disposable barbeque or prefer to collect firewood for a campsite fire, always be careful with open flames when outside. In a hot,

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dry climate, check your activities may not inadvertently start a forest fire; whilst if you need to shelter from the rain, be extremely careful if cooking under canvas — tents are extremely flammable. And when you have finished cooking, make sure all flames are extinguished and no hot items are left around in contact with anything likely to catch fire.

7IT CAN BE DARK OUT THERE

Nighttime in the wild can be an exhilarating experience — away from light pollution, you’ll be amazed at how many more stars you can see on a clear night. But that also means you’ll need to find your way around after dusk, so ensure you have a good torch — and spare batteries. A head-torch is a very useful item to have for camping, so you can see what you’re doing with your hands free; plus always have some candles and matches for backup.

8SAFETY FIRST

Always carry a first aid kit, so you’ll be ready in any eventuality. It’s easy to get minor scrapes and knocks outdoors, which are best to treat as soon as possible — minor cuts can quickly get infected if you

are out for a prolonged period, especially in humid climates. Sunscreen is also important if you are out in the sun for a long period. If you are staying out in the wilds, your mobile may not get a signal, so always let someone know where you are, how long you will be away and when you will check in to let them know you are OK. Always follow any guidance given by local park officials or forest rangers — after all, they are there for your safety!

9RESPECT THE LOCALS

Fences, gates and paths are normally there for a reason, so respect

where you can or cannot go — read and obey any warning and information signs. Always close any gate you open, as it may be there to keep animals from straying; likewise taking a shortcut across a farmer’s field, rather than following a path, may damage young crops and get yourself into an argument with the owner. Always double check with the relevant person that they are happy with where you pitch your tent. And of course, the local wildlife must also be respected, so avoid disturbing any nesting creatures or farm animals.

10LEAVE NO TRACE

Perhaps the most important tip in our guide is to ensure you leave no trace of your activities in the wild — after all, no one wants to camp on a rubbish tip! Respect the environment and take your rubbish with you, so future visitors can enjoy that perfectly pristine spot you discovered. Leaving waste around is not only unsightly, but can be dangerous to the local wildlife who won’t know that biscuit wrapper can’t be swallowed whole!

Follow these simple rules and staying outdoors can be a wonderful experience — so if you have never done it, why not give it a go?

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Plus+ Men's February - March 2015

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