EIDE
JOE W
SEPTEMBER 2018
DWAYNE
JOHNSON
PROJECT
PEAK WEEK
A ‘HOW TO’ GUIDE
ROCKS!
THE GLOBAL
BOX OFFICE
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KING OF
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C OV E RI NG S P O RTS
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FAST EST
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WEI G H TS
FEATURE
IN EVERY ISSUE 82 Cup To You
8 FROM THE CEO World class athletes use cupping therapy for
muscle recovery (and have the bruises to prove
140 IN THE NEWS it). Is it time you give it a try?
144 HOT BOD
84 Couples Who Train, Remain
M&F talks to Aston Worsfold about all things
COVER STORY lurve & training with fiancé Tom Thorman
10 Dwayne Johnson
Dwayne Johnson saves the day. M&F shares 86 The Most Decorated Under 90kg
the ultimate workout guide courtesy of Strongman Ever…
legendary nice guy, the Rock. You’re welcome! The most successful under 90kg strongman
in history, Rob Ward says he’s “just naturally
strong”
MALE MUSCLE
88 Monetise Your Social Media
18 Meatless Muscle Get INSTA rich with our ‘how to guide’
Vegan IFBB pro Nimai Delgado proves you can
build a championship physique without eating 90 Instagram Sensation
animal products Amy Lee Summer
Amy Lee tells M&F how she worked full-time to
28 Feats of Greatness gain over 1M social media followers.
Fancy running 42km across the Himalayas 112 Natural Testosterone for
with pneumonia? That’s exactly what Shaun 92 Final Score: Dave Bautista Health & Performance
Stafford did Ever pictured Dave Bautista, Pierce Brosnan & When it comes to gaining muscle mass &
Martyn Ford sharing the big screen? Now you strength, one of the first things that comes to
32 Muscle Building Cardio can… mind is testosterone
Sculpt an athletic physique with part 2 of
muscle building cardio which focuses on chest, 94 Clothing, Lifestyle & Wellbeing 115 What’s In Your Diary?
triceps & abs Look good and feel good with the Muscle & IFBB Pro Ryan John-Baptiste gives M&F a run
Fitness guide to the latest HOT products! down on his mega daily 8 meal bonanza
36 Be Squat Wise
Follow this ‘squats made simple’ guide to 100 Ditch the Wires 116 Ripped Recipes from
ensure you don’t put a foot out of place 5 of the best wireless headphones to handle The Protein Chef
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40 Back 2 Basics recipes? Look no further than these macro-
Blast your back with this simple yet effective friendly recipes from The Protein Chef
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44 Now You’re Playing with Power 102 Fat Loss Agents with Bacon
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47 New Dip, Big Pecs 108 Meatless Cravings Killer
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SPORTS & PERFORMANCE
48 All about Muscle Fibres 124 Going the Distance
Learn these must-know facts about muscle 109 Roll with It British Ultra-runner, Rob Pope, speaks to
fibres, then use this knowledge to tailor your Put an Asian spin on your next meal with these M&F about the 9 days he lost through illness
training for greater gains easy muscle-building rolls and injury as he crossed America 5 times in
422 days in a quest to recreate the epic
50 One Tool Workout: Kettlebell 110 Kickin’ Chicken Forrest Gump run
Strengthen your entire body in 15 to 30 minutes Need to feed a craving? Whip up this recipe
with this essential one tool workout from acclaimed chef, Marcus Samuelsson 132 Callisthenics: Handstand Guide
Macaulay Carruthers guides M&F through
58 Handy Bandy 111 Turkey Bacon 5 Ways the steps required to perform a freestanding
Use resistance bands to warm up your 5 ways with the lower cal, lower fat alternative handstand, as well as a few additional party
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Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of Muscle & Fitness, are for information purposes only and are not intended to solicit or otherwise promote any
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F R OM THE CE O BY NICK ORTON
Living in an
after things. “People just help to
keep things in order. As no money
changes hands, no one expects
payment, it’s just part of living here,”
Ideal World
Vikram told me.
It was explained to me that lots of
the residents had been high fliers in
R
their past, and that they came to
ecently, I was lucky enough changes hands. My host for the day Auroville looking for a different life.
to get a tour of the most was a fascinating guy called Vikram, A place where they could contribute
amazing place, called thankfully introduced to me by to society, but get away from the egos,
Auroville, which is a heavily BodyPower athlete Bharat Raj. Vikram the ‘race’ and the pressure that is
secured township deep into South had lived at Auroville for many years placed on us all to some extent. I left
India. It’s heavily secured because with his family and prior to living here, Auroville feeling as if my brain had
of its unique status, being the was a professional cricket player and been taken out, scrubbed, and
only town in the world formed business man. He told me that replaced. Whilst I knew that living
and funded by a collaboration of he had enough of the competition here was actually a real luxury and
124 nations. Only those who have and the inequality of life, he wanted that it’s highly unlikely most of us will
been selected to live in Auroville, something different, and so he shifted ever get to live in this place, I also
or who have been invited, can to Auroville. His main role was running realised that whilst we won’t be living
access the town. the town’s gym, which had around at Auroville, it’s within our reach to
The security check to get in was 200 regular visitors, all of whom help others more…
thorough, and I wondered what could trained for free. The gym offered a @nickorton22
be so valuable to warrant such heavy basic but functional level of www.aurovillefoundation.org.in
security. Auroville is like no place on equipment, along with a variety of for details
earth – everyone is equal, no religion classes. Outside there were lots of
is recognised, everyone gets paid the sports facilities and leisure activities, Nick Orton
same wage regardless of job like horse riding. The horses had CEO BodyPower
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BY JIM SCHMALTZ
We ask a lot of Dwayne Johnson. one of the most bankable Hollywood tallest building in the world, which
And he always comes through. stars in history—as close to a sure also happens to be set ablaze. We
Johnson has yet to encounter an bet as you’ll find in today’s like his chances.
obstacle he couldn’t overcome. He’s fragmented film industry. Over his
outlasted earthquakes (San career, Johnson’s movies have MAN OF THE CENTURY
Andreas), genetically modified rage returned more than $8.9 billion in From the first time he raised a
animals (Rampage), scheming, box office earnings worldwide. taunting eyebrow from the squared
murderous drivers (the Fast & In his newest adventure epic, circle of the WWE, Johnson has
Furious series), even mouthy comics Skyscraper, Johnson plays a former captivated a growing global
(Central Intelligence and Jumanji). FBI agent and wounded amputee audience of fans who can’t get
His screen heroics have made him who must rescue his family from the enough of his physicality, wit, and
CABLE FLYE
Extend your arms to the
sides until you feel a stretch
in your pecs. Using your
chest, bring your arms back
to the starting position as
you exhale.
BARBELL
SHRUG
Pick up a barbell with a grip
that’s slightly wider than
shoulder width. Shrug your
shoulders toward your ears
and pause at the apex of the
move for 1 to 2 seconds.
D AY 2
CHEST WORKOUT
EXERCISE SETS REPS
INCLINE BARBELL 4 12, 10,
BENCH PRESS 8, 6
FLAT BENCH 4 12
DUMBBELL PRESS
INCLINE HAMMER 4 12
STRENGTH PRESS*
FLAT BENCH 3 12
DUMBBELL FLYE
CABLE FLYE 3 15
SUPERSET WITH
DIP 3 FAILURE
*Begin the set with your arms locked out.
Alternate arms on each rep, and get
12 reps per arm.
D AY 3
LEGS WORKOUT
EXERCISE SETS REPS
LEG EXTENSION 4 25
LEG PRESS 4 50
SUPERSET WITH
WALKING LUNGE* 4 40
HACK SQUAT 4 20
ROMANIAN 4 12
DEADLIFT
LYING LEG CURL 4 12
STANDING CALF 5 75
RAISE
SEATED CALF RAISE 5 50
*20 steps per leg.
PULL-UP
Be sure to lower yourself to a dead-hang position after each rep and to HAMMER ROPE
squeeze your shoulder blades together before pulling yourself up to get CURL
the most out of the exercise. Attach a rope handle to a
cable pulley set low. Grab
the handle with both hands
and curl it until you feel
your biceps contract.
“I learned at a very young “It’s simple. “When life puts you in tough
age that there’s no substi Do it.” situations, don’t
tute for hard work.” say, ‘Why me?’ Just say,
‘Try me.’ ”
“All of the men I knew who had
achieved success were all men
of great physical stature. And I
knew that they all got that way
through sweat equity—putting
callouses on their hands.”
HAMMER
STRENGTH
PRESS
Sit in a Hammer Strength
machine and drive the D AY 5
handles up forcefully until
arms are fully extended.
Lower back slowly.
ARMS WORKOUT
BICEPS
D AY 4
Perform four rounds as a circuit,
resting only after rope curls.
SHOULDERS WORKOUT EXERCISE REPS
EXERCISE SETS REPS PREACHER CURL WITH EZ-BAR 12
HAMMER STRENGTH 4 12, 10, STANDING EZ-BAR CURL 12
SHOULDER PRESS 10, 8
HAMMER ROPE CURL 12
SEATED DUMBBELL 3 10
OVERHEAD PRESS TRICEPS
STANDING LATERAL 4 12 Perform four rounds as a circuit,
RAISE* resting only after dips.
ONE-ARM CABLE 3 20 PER EXERCISE REPS
LATERAL RAISE ARM
ROPE PUSHDOWN 12
MACHINE 4 12
REAR-DELT FLYE ROPE OVERHEAD EXTENSION 12
BENTOVER 4 10 DIP* 12
LATERAL RAISE
*Lean slightly back on the bars to
*Perform 3 drops on each set. emphasise your triceps.
SNAPSHOT
NIMAI
DELGADO
AGE: 28
HEIGHT: 5'9"
WEIGHT: 79kg
RESIDENCE:
Bakersfield, California
INSTAGRAM:
@nimai_delgado;
@veganbodybuildingfood
WEBSITE:
veganfitness.com
YOUTUBE: nimaidelgado
MEATLESS
>a championship
Vegan IFBB pro NIMAI DELGADO is proving that you can build
physique without eating animal products. Here’s
how he used the produce aisle to sculpt a trophy-winning body.
N
imai Delgado has never eaten B Y J I M S C H M A LT Z
PHOTOGRAPHS BY PER BERNAL
meat in his life. Not a bite, not
a morsel, not a taste. a successful bodybuilder, weighing Delgado won his pro card at the
Delgado (his first name is 79kg (much of it rippling muscle) while 2016 NPC USA Championships in
pronounced “KNEE-my”) was raised as competing in the IFBB physique Las Vegas. He competed recently at
a vegetarian by his parents, practicing category. He’s a living refutation of the the Arnold Sports Festival in the
Hindus who lived in a temple in stereotype that you can’t build quality physique category, where he finished
southern Mississippi. Now 28, Delgado mass without meat and dairy protein. a disappointing 11th. But Delgado
maintained his vegetarian lifestyle on And he’s fixing to change the public’s is determined to bring his placings
his way to becoming a mechanical attitude of what’s possible as a vegan. up to make his mark. And to make
engineer and later moving to “There’s a huge misconception that history.
Bakersfield, California, where he you can’t build muscle without animal “I’m the only IFBB professional who’s
currently lives. He became a vegan protein,” Delgado says. “The moment competing as a vegan,” he says. “I plan
three years ago—that means he eats people find out I won an overall title to compete a couple of more times this
no cheese, milk, fish, or eggs. without ever eating meat, and did it year and then hopefully be the first
This is relevant because of what strictly eating plants, they become vegan to make it to the Olympia stage.
Delgado does in his spare time. He’s very interested.” That’s my ultimate goal.”
A PLACE IN HISTORY In order to help athletes put together Olympia as a vegan and step onstage
The list of notable IFBB vegetarian a vegan eating plan, Delgado offers as one of the top 30 guys in the
bodybuilders is a short one. Bill Pearl, recipes on one of his Instagram sites world, that would be kind of like
one of the great legends from the (@veganbodybuildingfood). He has being the first astronaut to walk on
’50s and ’60s, became a lacto-ovo also assembled a team of doctors and the moon. Now the possibilities are
vegetarian (someone who doesn’t dietitians to create veganfitness.com, endless.”
eat meat but will eat dairy products a centralised resource for athletes To learn more about Nimai Delgado,
and eggs) early in his career. interested in going vegetarian or vegan. follow him on Instagram:
Andreas Cahling, the 1980 IFBB (For examples of what he eats, see the @nimai_delgado. For more on vegan
Mr. International, competed as a “Power Plants” sidebar.) lifestyles for athletes, go to
vegetarian, as did the late Jim Morris, “My main goal is to help spread the veganfitness.com.
the 1996 Masters Olympia champ message to nonvegans, just so they
(over-60 category). But none of them can be a little bit more open-minded
have been vegetarian since birth. to trying it,” he says. I’VE NEVER
“Normally the argument when
bodybuilders go vegetarian or vegan is
A big part of Delgado’s campaign
to bring the vegan lifestyle to gyms EATEN MEAT. I’M
that they built their muscle on animal around the world is his success on the PROOF THAT
proteins, and now they’re just kind of
maintaining it,” Delgado says. “In my
IFBB stage. He’s realistic—he doesn’t
think he currently has the body to win
YOU CAN BUILD
case, I’ve never eaten meat in my life, the Olympia, but he’s determined to MUSCLE WITH
so I’m proof that you can build muscle
with just plants.”
eventually get there.
“My first goal is to qualify for the
JUST PLANTS.
While today’s fitness pros are more Olympia,” he says. “If I were to be
open to vegetable protein sources the first one to make it to the
(e.g., pea, soya, quinoa) than those in
decades past, eating a strict vegan
diet is still a hard sell to athletes,
especially bodybuilders. It doesn’t
help that some vegans can be
militant, their scolding meat-is-murder
messaging alienating the very people
they wish to convert.
Delgado has a different approach.
While he chose to go vegan partly
for ethical reasons, he makes a strong
case that forgoing all animal products
can improve your overall health and
physical integrity.
“Immediately after I went vegan,
I could feel a huge difference as far as
my recovery time and energy levels,”
he says. “Now I have less inflammation,
muscle soreness, everything. I’ve never
looked back.”
Delgado acknowledges the
challenges of adopting a vegan diet
if you’ve been eating meat and dairy
your whole life.
“A lot of people are interested in
trying veganism, but they don’t know
where to start,” he says. “They don’t
know how to structure a diet. Most of
the time what happens is that they diet
for a day or two, and they become
frustrated. Then they give up.”
TRAIN
POWER PUSHUP
Get into a pushup position with your
hands shoulder-width apart. Brace
your core and then push up—hard. Your
hands should leave the ground, but be
sure not to clap. Land softly on your
palms, pause, reset, and then go again.
U
“Too many guys focus on the amount
NLIKE WITH HIS UNCONVENTIONAL DIET, NIMAI DELGADO
of weight they push rather than form,”
takes a more traditional approach to training. A mechanical he says. “I feel like I’ve progressed
engineer, Delgado applies a studied scientific method to working out— quickly over the last couple of years by
avoid entropy and produce maximum results from your energy input. optimising my form, concentrating on
The “Power Cardio” routine you see on these pages is emblematic of the mind-muscle connection, doing a
that strategy: time-efficient and intense. full range of motion, and really isolating
the targeted muscle group as opposed
“I focus a lot of my energy on Austrian meat eater. “I like to do to just kind of doing heavier lifts.”
intensity when I train,” Delgado Arnold’s split. He did a lot of push-pull To Delgado, maintaining flexibility is
says. “I try not to have long rest splits,” Delgado says. “I’ll also do important.
periods. I manage my time inside isolated muscle groups, so one “I’ve always been an athlete, so I like
the gym to get it done within day I’ll focus on chest. The next day, to make sure that I’m not losing
45 minutes.” I’ll do back, then legs, and then take mobility or agility by getting too big,”
He’ll do a body-part split of three a rest day. The remaining two days he says. “Most bodybuilders use linear
to four sets of eight to 12 reps for a I’ll focus on auxiliary movements movements. Our joints are meant to be
majority of his workouts. As for his for the shoulders and arms. Then one more circular in motion.”
split, he takes after a certain famous day a week I’ll do a high-intensity, Spoken like a true engineer.
GET
YOUR
BACK
ISSUE
TODAY!
POWER KICK-UP
Lie with your stomach up on a decline
bench and grab the handle behind
your head with both hands. Draw your
knees into your chest. Then lift your
hips off the bench and drive your feet
up. Reverse slowly and repeat.
VISIT:
STORE.BODYPOWER.COM
MALE MUSCLE
JUMP LUNGE
Stand with your right foot forward and
left leg back in the bottom of a lunge.
Swing your arms and jump into the air.
Switch your legs in the air and land with
your left foot forward and right leg
back. Descend into a lunge in prepara-
tion for the next rep. Alternate sides.
JUMP SQUAT
Hold a dumbbell in each hand. Squat down
until you’ve reached parallel, then jump up
as high as you can while staying in control.
Be sure to land softly on your heels.
WEIGHTED STEPUP
With light dumbbells in each hand, stand
in front of a knee-high box. Place one
foot on the box. Brace your core and
then explosively step up, enough so that
your foot almost comes off the box. For
safety, leave it on. Slowly reverse the
movement.
POWER CLEAN
Lift a barbell to hip level. Thrust your
hips forward and pull up with your arms.
As the bar moves up your body, jump
under it to catch it in front rack position.
ONE-ARM DB SNATCH
Start with a dumbbell on the floor in
between your legs. Grab it with one
hand and pull it up in a straight line,
keeping it close to your body. Once at
hip level, drive your hips forward and
fling your arm up so it’s fully extended
and the dumbbell is overhead.
POWER PLANTS
Too often, people think
of vegetarian and vegan diets
as deprivation diets. Delgado
FOR JUST £5!
says it’s just the opposite:
Delgado’s vegan
“The volume and variety of
muscle menu.
food you can eat is what
As a practicing vegan in the makes it so fun to go vegan.
IFBB, Nimai Delgado has a Usually when I talk to other
message for bodybuilders bodybuilders, they’re really
who are apprehensive about sick and tired of eating fish
cutting dairy and meat from and asparagus leading
their diet: You can eat carbs. up to their shows.
Lots of carbs. Meanwhile, I’m over here
“You can eat them all the eating 300g carbs a day.”
time, even during your For protein, Delgado
contest prep,” he says. likes tofu and tempeh.
“They’re loaded with fibre The rest of his protein
and micronutrients. You don’t comes from beans, lentils,
have to worry about gaining edamame, hemp, seeds,
weight. It’s putting high- rice, potatoes, and quinoa.
quality fuel into your body. “I also eat a lot of broccoli,
You’re going to burn it.” asparagus, Brussels
sprouts, spinach, and kale,”
he says. “Sometimes I’ll
stir-fry them.”
For protein shakes,
Delgado uses a pea-
and-hemp protein
powder. And for
snacks, he’ll have
oats, fruit, avocado
toast, peanut butter
and jam sandwiches,
vegetables, and
hummus. Again, he
stresses the diversity ORDER NOW AND GET
of the foods you can
eat as a vegan. THE NEXT 5 ISSUES OF
“You’re not eating empty
calories,” he says. “And it’s
easier than you think to get
FLEX FOR ONLY £5*
the amount of protein that
you need.” GO TO: WWW.FLEXONLINE.CO.UK/TRIAL
OR CALL 01858 438865
SA M K A PL A N/T RU N K A RC H I V E
DIG IN
For lots of vegan recipes
from Delgado, check out his
Instagram account
@veganbodybuildingfood.
QUOTING CODE PFLXF03
(WEEKDAYS 8AM TO 9PM, SATURDAYS 8AM TO 4PM)
Greatness
Feats of
F
which meant he needed to prep his body for
the lack of oxygen it would have to overcome.
ancy running 42km Never one to shy away from a challenge,
I offered to compete with him. He thought
across the Himalayas I was bonkers- I’m a bodybuilder and have
with pneumonia? That’s never really run in my life, but I insisted
I could learn to do so in just four months.”
exactly what Shaun did! Determined to raise money for charity and
embark on something new, Shaun set about
the rigorous training required to prepare
his body for an arduous test of mental and
physical endurance.
“The training was hard and I lost a lot
of muscle, but I promised myself I’d see it
through,” he says.
On 29th May, it was time to fly to the
base of the Himalayan mountains for the
Everest Marathon which would mark the
65th anniversary of the 1st summit of Mount
Everest.
“We flew to base camp and faced
a 12-14 day trek to the start line before
the race had even started. This included
ascending a peak which is 5,550m high in
itself!” Shaun explains. “There’s not much
fresh food on the way, so we survived on
mostly carbs. We’d have boiled eggs with our
bread for breakfast and that was about as
much protein as we got! I really struggled
in that respect,” he admits.
runners across 4 mountains and 42kms couldn’t do what I do without says. “I really missed weight training
of icy terrain over a mixed gradient. her support.” and I’m loving being back in the gym
“The actual run starts over an icefall For now, Shaun hopes to regain the for aesthetics. I’m not sure what my
called Khumbu,” he says. “It’s very up physique that catapulted him among next challenge will be yet but I hope
and down and a really tough run. We the big names in fitness. once again to raise lots of money.
stopped every 10km to fuel up on water “I lost over 6kg in muscle and for Watch this space!”
and biscuits, but I’m not going to lie it now I just want to get that back,” he Instagram @shaunstafford
was the toughest thing I’ve ever done
in my life.”
Shaun finished the race in 9 hours
and 1 minute, placing him 53rd
out of 160 overall and 22nd among
Westerners who were not local to
the area.
“I was over the moon with my
placing, especially given the fact I had
pneumonia,” Shaun says. “I wouldn’t
put myself through it again, but I do
plan on setting myself a new challenge
for charity once a year. It’s a big old
world and I want to see more of it and
inspire people. My wife Sophie is really
supportive. In fact, she was actually
doing a white collar boxing match for
the NSPCC the same weekend I was
on the marathon. She won and then
went up two weights and won that
match too! I am super proud of her and
R DI O
A
C K O UT
W OR Part 2
MACHINE
CHEST PRESS
Equally load either
side of the chest
press machine. Grip
both handles of the
press (ensure grip is
even on each side),
with your knuckles
facing forward and
your elbows level
with the handle. At
this point exhale
and push the
handles forward
equally contracting
your chest and
engaging your
triceps until full
extension. Inhale
slowly and control
the handles back
down to their
starting position,
then repeat.
WEIGHTED BENCH
V SIT-UPS
Using a bench as your starting point,
sit with your torso leaning back with
your feet in a raised position which is
challenging. Simultaneously contract
your abs and lift your torso forward
whilst bringing your knees back MEDICINE BALL RUSSIAN TWISTS
towards your body. Once in this Using a flat bench as your starting point, lean back until your abs are fully
position, return back to your starting engaged, then lift your feet up from the bench to a position that is challenging.
point and repeat 20-30 times. To Maintain your posture and position with your abs contracted whilst holding the
increase the difficulty of this exercise, medicine ball in front of you. Keeping your legs in a fixed, raised position, slowly
hold a suitable dumbbell between twist your torso, moving the medicine ball with the body from side to side. As
your feet and perform as usual. you do so, contract the abs and repeat for 20-30 reps.
WISE
We all know
squats are
effective for
building the
legs and glutes,
but which foot
placement
should we
be using to
achieve the
results we’re
after?
That all depends
on which muscles
we want to target.
Follow this squats
made simple guide
to ensure you
don’t put a foot
out of place!
NARROW STANCE
Adopting a narrow stance when
squatting will place an emphasis on
the tear drop (or vastus medialis).
Keep your toes pointed straight
ahead and go as low as you can
without compromising upper-body
positioning.
WIDE STANCE
Placing your feet wider than shoulder width apart
engages more muscles than taking a narrow
stance, thus enabling you to lift more weight.
Going deep with a wide stance will greatly
activate the glutes and allow for the required
ankle mobility. This stance will also permit the
greatest level of hip flexion. Squatting with the
feet wide apart and the toes forward will
effectively target the quads, hips and glutes.
TOES ELEVATED
Elevating your toes using a
disc when squatting will help
to put greater emphasis on
the hamstrings. This is useful for people who
are quad dominant and want to redistribute
the emphasis of the movement.
BASICS
Blast your back with this simple yet
effective cable workout! P H O T O G R A P H S B Y S I M O N H O WA R D
MODEL MA X LEIGH NORMAN
FORM
CHECK
While front squatting,
keep your torso
upright. Otherwise, you
risk rounding forward
and dropping
the weight.
WITH POWER
The Iron Way blends powerlifting and bodybuilding
B Y B R I A N M AT T H E W S HOW IT WORKS
“The emphasis of this programme is on
quality movement first,” Warner says.
“Once we have that, we look at the
to enhance both your strength and size. speed of the movement.” In other
C
words, if your back squat reps look
hances are, you’ve heard of the way of the fist, the way of the gun, and slow, don’t add weight to the bar.
PIC T U R E C R E DI TS: E D GA R A RT IGA; PE R B E R NA L
maybe even Fastball’s 1998 alt-rock hit, “The Way.” But are you familiar Conversely, if the weight is moving
with the Iron Way? It’s a strength-style programme created by LaRoy quickly, then you can push it harder.
Warner, owner of Iron Camp gym in Greenwich, Connecticut, and it “This way, we aren’t married to
could be the key to your next strength and mass gains. percentages and reps and can adjust
based on how you feel that day,”
Warner says.
WHAT IT IS lifters can choose whether to lift
The Iron Way focuses on compound heavy or light depending on how WHY IT WORKS
exercises like the squat, bench press, they’re feeling that day. The split is The Iron Way takes the strength-
and deadlift. Instead of concentrating also accessible. You’ll lift only two enhancing properties of powerlifting
on specific sets and reps, the focus days per week, eliminating any and stirs in the size benefits of
here is on auto regulation—meaning, excuse not to follow it. Finally, the bodybuilding. The end result is a
cocktail that seamlessly blends the How To Do It generally one day is heavy, the next
best of both worlds: the hypertrophy The sets and reps for the two-day day is light.
for the “show” and the strength for split depend on how you feel (See Warner’s recommended
the “go.” and how your reps look, but progression below.)
HOW TO DO IT
TREADMILL
GRIT
Do you have what
it takes to endure
this gruelling grip
challenge?
B Y C H R I S G R AY
PHOTOGRAPH BY EDGAR ARTIGA
WHAT IT IS
This simple treadmill stroll tests your
grip strength and mental fortitude.
You’ll walk on a treadmill, at an easy
pace, holding two 45-pound plates,
dumbbells, or kettlebells for
as long as you can.
HOW TO DO IT
Stand on the belt of the SLOW AND
treadmill holding two STE ADY
kettlebells. Have a gym Keep the treadmill
buddy start the treadmill for set at an easy pace,
between 2.5 and 3.5
you and be there to stop it
miles per hour.
when you fatigue. As a bonus:
Having a partner present will
help keep you safe and push
you harder.
WHY DO IT
You’ll gain serious gripping power as
you fight to hang on to the weights.
Also, fighting the urge to give in
and push yourself will make you just
straight-up tougher.
WA L K H A R D
WHEN TO DO IT
The best time to perform this GAUGE YOUR
challenge is at the end of any
workout. Due to its taxing nature,
PERFORMANCE
you may want to give yourself which will occur as you tire—
two days of rest before you try squeeze your shoulder blades
0–1.5 MINUTES ROOKIE
it again. together and puff out your chest. 1.6–2.5 MINUTES AVERAGE JOE
WHAT TO EXPECT PERFORMANCE TIP 2.6–3.5 MINUTES SEASONED
GYM VET
You’re going to feel like you can go If your gym allows it, chalk up your
for miles at the start—but that will hands to give yourself an edge in the 3.6+ MINUTES RUGGED LIKE
quickly fade. To fight poor posture— grip department. RAMBO
Building up
the pec minor NEW DIP,
BIG PECS
enhances the
overall width
and thickness
of the chest.
D
PHOTOGRAPH BY PER BERNAL
HOW TO DO IT
1 SUSPEND YOURSELF
over parallel bars
with hands just outside
DOMS DAY shoulder width. Keeping
Prepare to be sore. your elbows straight,
Because most guys rarely,
if ever, work the pec minor
allow your torso to sink
directly, isolating it can toward the floor so you
shock the muscle greatly. feel a stretch.
Do sets of 10 to 20 reps,
2
adding weight if needed.
SQUEEZE YOUR PECS
and spread your
shoulder blades, raising
up your body.
All about...
MUSCLE
FIBRES
Learn these
must-know facts
about muscle
fibres, then use
this knowledge
to tailor your
training for
greater gains.
MUSCLE FIBRES
W H AT ’ S T H E D I F F ?
38/62
AVERAGE
TYPE I PERCENTAGE
of type I and type II
(SLOW-TWITCH)
(both IIX and IIA)
ROLE: Endurance- in men.
focused, slower to fatigue.
Has a lot of mitochondria
(the energy units of the
cell); not much power.
FIND IT: Muscles that
work hard over long
periods of time, such as
WHICH WORK FIRST?
postural muscles, the
Although they may have a majority of one fibre type or another,
calves, and the hip flexors.
most muscle groups are a combo of both type I and IIs. Slow-
USE IT: For endurance
PER BERNAL
twitch (type I) are the first to step into action when your muscle
activities such as distance
contracts; if they can’t generate enough necessary force, the
running or cycling.
type IIs come into play.
TYPE I
RED STRENGTH TRAIN: Lighter resistance, higher reps; isometric
Colour of type I fibres (which moves like planks or single-leg balances, circuit training, or
contain more blood-carrying body-weight exercises with short rest intervals.
myoglobin molecules). CARDIO: Longer duration, lower intensity (like running a 10K
or a marathon).
30 S
The age at which most of us
start to see a drop-off in the
TYPE IIX
STRENGTH TRAIN: Heavy resistance, lower reps.
number of type IIX and type IIA
CARDIO: Short, high-intensity intervals, such as Tabata
muscle fibres. Type I decrease
(20 seconds on, 10 seconds for recovery); explosive,
a little more slowly.
power-based moves such as kettlebell swings or cleans.
TYPE IIA
STRENGTH TRAIN: Moderately heavy resistance, moderate
reps. Rest 45 to 60 seconds between sets.
WHITE CARDIO: Longer intervals (e.g., one to three minutes on, one
Colour of type II fibres, to three minutes for recovery).
which are noticeably lighter
in colour than type I.
SNAPSHOT
KYLE HUNT
BIRTH DATE:
30 Sept, 1983
HEIGHT: 6'4"
WEIGHT: 240 lbs
OCCUPATION:
Strength coach
FORMER
OCCUPATION:
NFL tight end
WEBSITE:
hunttohealth.com
ONE-TOOL WORKOUT:
KETTLEBELL
> Think you can’t strengthen your entire body in 15 to 30
minutes with one ingeniously crafted
chunk of iron? Think again. BY JOE WUEBBEN
PHOTOGRAPHS BY PER BERNAL
D
iehard kettlebell 6-by-6-inch square space anywhere Houston (ixinnovate.com), took care
practitioners must in your house, studio apartment, or of it. He crafted two workouts using
get a good laugh empty shoe box. one kettlebell—a 30-minute and a
every time they see The kettlebell was engineered with 15-minute routine.
an advert highlighting some simplicity in mind. The Russians are “These workouts are perfect for
large at-home gym believed to have invented the the individual with limited time and
contraption. “With just four implement a few hundred years ago, equipment,” Khan says. “All your
easy installments of £200, long before the marketing terms muscles will get worked, your
you can train all the major “one-stop shopping” and “bang for metabolic rate will go through the
muscle groups in your body your buck” were conceived. But roof, and your core will be tested.”
with one simple machine that that’s exactly what a kettlebell can So give the following two workouts
fits easily into your guest provide: the beginning and end a try. You’ll reap a multitude of
bedroom or cellar!” of your home gym design plans. strength and conditioning benefits
Or you could drop about £60 on As for programme design, Firdose with just one simple tool, and one
a single kettlebell and have all the Khan, head trainer at Nine easy installment. Consider this your
equipment you need sitting in a Innovations athlete training facility in compelling advert.
KETTLEBELL WORKOUTS
Designed by Firdose Khan
30-MINUTE
WORKOUT
You’ll start with a complex
that hits your entire body
with three exercises rolled
into one. Then you’ll perform
another complex. Then two
more moves.
KHAN SAYS: “The workout
as a whole hits all the different
anatomical planes, which is
what we strive for to keep the
body guessing.”
DIRECTIONS: Complete as
many rounds as possible (AMRAP)
in 30 minutes.
EXERCISE REPS
COMPLEX: SINGLE-ARM
HIGH PULL + SQUAT
TO ROTATIONAL
PRESS + ALTERNATING
REVERSE LUNGE
Explosively pull a kettlebell from the
floor to full hip and knee extension.
“Catch” the bell in the rack position,
perform a squat (still holding the weight
in one hand), and, at the top, press the
bell overhead while twisting to the side
opposite of the working arm. Bring the
bell back to the rack position and face
forward. Then perform a reverse lunge
with the same-side leg as your working
arm stepping back. Reset and repeat
sequence with the opposite hand.
That’s one complete rep of the complex.
COMPLEX: ROMANIAN
DEADLIFT +
HIGH PULL +
SQUAT
Perform the three move-
ments as one continuous
motion: first, a Romanian
deadlift (RDL), holding the
kettlebell in both hands.
When your torso reaches
upright, perform a high pull;
catch the kettlebell in the
goblet position as you
descend into a squat, hit
parallel with the quads at the
bottom, and extend the hips
and knees to return to
standing. That’s one rep.
Go right into the next RDL.
SPLIT-
STANCE ROW
Holding the kettlebell in your
left hand, assume a split
stance (right leg in front of
you, left leg behind), bend
your front knee, and bend at
the waist so your torso is
close to parallel with the
floor. Keeping your right
hand on your front thigh for
stability, perform a one-
arm row on the left side.
Complete all reps on the left
side, then switch to your
right side and repeat.
HAND-
ELEVATED
PUSHUP
Assume a pushup position,
where one hand is on the
floor and the other is placed
firmly on a kettlebell sitting
on the floor. From here, per-
form pushups with the one
hand elevated. Complete all
reps, then repeat with the
other hand elevated.
KETTLEBELL
SWING
Holding the kettlebell in both
hands, feet shoulder-width
apart, hinge at the hips
(pushing your butt back) to
bring your torso down and
forward. Let the kettlebell
travel between your legs,
then explosively extend your
hips to swing it back up to
around chest height. Don’t
pull on the weight with your
shoulders or arms; the
momentum created from
the hips should drive the
kettlebell up.
15-MINUTE
WORKOUT
This quick-and-dirty session
consists of kettlebell swings
and two squat variations. It
will definitely tax your glutes
and hamstrings.
KHAN SAYS: “I love using
kettlebell swings to activate
the hips to set up for a good
squat. And adding a plyo-
metric component at the
end with the jump squats
provides that afterburn.”
KETTLEBELL SWING 15
GOBLET SQUAT 12
JUMP SQUAT 10
BANDY
How you
can use
resistance bands
to warm up
your workouts
BY JOE BALLINGER
PHOTOGRAPHS BY SIMON BARNES
R
esistance bands often get bashed in
the gym world, but they DO have their
place - especially when it comes to
warming up. They are super versatile and
also easy to carry, so you can get a pump on
wherever you go!
I use bands myself and also with my For a warm up session, I
clients at the beginning of most would perform all of these
upper-body sessions to activate the exercises for 2-3 sets of
upper-body muscles, mainly around 10-15 reps depending on the
the shoulder joint as this is where most level of activation required for
upper body movement occurs. Bands the upcoming session. Some
are a great way to add adequate people need more, some
resistance to produce enough force need less - always do more
that will activate the targeted muscles if you’re unsure! This way,
before a weighted resistance session. you know you’ll be warm and ready A former rugby player and powerlifter,
You can use the following circuit as a to go! Joe was a British, European and World
warm up for any upper body session, powerlifting champion, holding a
or you can also use it on its own as a Joe is a classic physique competitor British record in the deadlift.
workout if you don’t have access to a with a successful background
gym - just increase the reps and sets! competing as a muscle model. Instagram: @joeballingerfitness
A2
Keeping your
body tensed,
and arm
locked, raise
your arm
laterally away
from the body,
keeping
tension on
the anterior
deltoid.
A4
Finish the
A3 movement with
Keep raising the band your arm as high
until your arm is at a as possible while
45 degree angle, or keeping tight
until your mobility through the
allows, this will then midsection and
cause the medial ensuring
and anterior delts maximum
to activate. contraction in the
rear delts. Hold
the contraction for
1-2 seconds,
before slowly
lowering back to
the start position.
MALE MUSCLE HANDY B ANDY
C1 - Stand with one foot on the band with hands inside shoulder width, keep the arms straight throughout the movement
and hold the core nice and tight.
C2 - Raise your arms in front of you, pulling the band apart slightly to increase tension on the delts but keeping your arms
within shoulder width - we don’t want to repeat activity B as they can be seen as similar but are very different when
performed correctly.
C3 - Keeping the arms as straight as possible, keep raising from the shoulder joint and ensure the delts are under sufficient
tension, do not rush the movement.
C4 - Finish the movement with your arms vertically above your head, or as far as your mobility will allow, hold this position
for 1-2 seconds before slowing taking the band back down in the same fashion it was raised.
BATTLE
are more than
riflemen. To enhance
survivability, they train
for strength, speed,
and durability. Try this
12-week programme
to develop a physique
built for door kicking.
BY ERIC VELAZQUEZ, C.S.C.S. ///
PHOTOGRAPHS BY PER BERNAL
S
OMEWHERE, RIGHT NOW, an 18-year-old, fresh-off-the-bus patriot portfolio beyond routines that are
is pressing out a pushup total that would make an orthopaedic focused only on aesthetics.
surgeon wince. These reps will likely be followed by a run upwards
of three miles through varying terrain. The mindset: Volume BUILT FOR BATTLE
(and distance) at all costs. As the past two decades of warfare
Somewhere, right now, in a sandy, makeshift gym in the Middle East, have proven, today’s skirmishes
an elite operator is training amid spartan conditions. He or she is focusing are dynamic, violent, and often
on developing the traits required to kick through doors and chase down fought in close quarters. Sprinting
insurgents. The mindset: Strength, speed, and durability at all costs. to cover, scaling walls for a better
observation point, dragging
The vast chasm between these model, and actor featured on these someone to safety, or booting an
two tactical athletes represents the pages. “Yes, some individuals will enemy combatant in the chest to
difference between the old school lose weight, do more pushups than keep control of your weapon—
and the new—between arbitrary they originally could, and run a faster these are all activities that
tradition and modern science, two-mile. But there are far more require maximum-limit strength,
pain-tolerance assessment and aspects to physical fitness and at-the-ready explosiveness,
proven combat needs. combat readiness than just those and a knack for covering ground
“In my opinion, the exercise during few things.” faster than the enemy can track
boot camp is mainly focused on Put another way, if you’re you with the barrel of an AK-47.
breaking a soldier down, not interested in chasing the physique With that in mind, it’s difficult to
necessarily to peak one’s physical and capabilities of a modern see where the ability to perform
performance,” says Callen David, the serviceman or servicewoman, you’ll 120 consecutive pushups and a
former Army Specialist (E-4), fitness need to diversify your training sub-13-minute two-mile time fit into
SNAPSHOT
CALLEN
DAVID
BIRTH DATE:
14 Nov, 1988
HEIGHT: 6'2"
WEIGHT: 195 lbs
BIRTHPLACE:
Chicago, IL
RESIDENCE:
Los Angeles, CA
INSTAGRAM: BACK SQUAT
@callends Stand with your feet shoulder
MILITARY BRANCH: width or slightly wider and your
Army (2006–2009) toes turned slightly outward.
RANK: E-4 (Fire When squatting, be sure to
Support Specialist/ keep a slight arch in your lower
Forward Observer) back with your chest up. Also,
drive your elbows down and
in and pretend to bend the bar
in half. This creates tension in
your lats, which will provide
battlefield preparedness. will come in handy in the military stability midlift.
Similarly, a routine built largely on and in life.”
size and muscular detail will provide Here’s the good news: Adopting
diminishing gains to the individual an elite soldier’s work habits in the
who desires to be stronger, faster, gym will definitely have an impact
and more durable. Training smart is on the way your body looks. By provided you are feeding yourself
key when developing a physique for training with heavy weights and well and sleeping enough, of
the rigours of war. working on speed development, course.
“Bodybuilding is exactly that: you are enhancing your body’s “In my experience, when I worry
building the body and muscles, fast-twitch musculature. These are less about how I look and more
mainly for aesthetic purposes,” David the muscle fibres most responsible about how well I can perform, I not
says. “Not much focus is placed on for growth. This type of work also only feel better but actually look
athletic or functional fitness. Having results in greater testosterone levels better, too,” David says. “Looking
a range of athletic and tactical skills and growth hormone release, good just kind of comes along
WEIGHTED DIP
Attach weight to a belt, lower
yourself on two dip handles or
rings, then drive yourself back
up. A slight forward lean will FARMER’S
place more tension on your WALK
pecs. Also, don’t go too Farmer’s walks work your
deep on dips. Otherwise, shoulders, forearms, core,
you’ll risk putting your and legs. They’re also great for
shoulders and elbows improving your grip strength.
in an unfavourable and Hold a dumbbell (or other
injury-prone position. implement) in each hand and
walk as quickly as you can,
taking short, choppy steps.
Make sure to keep your shoul-
ders back and your chest out.
WO R KO U T
PHASE 3 CHALLENGE: MAX-REPS DEADLIFT PHASE 3 ROUTINE
Rather than seeing how possible. Terminate the set
EXERCISE SETS REPS
much weight you can put when your form begins to
on the bar, we’re going to degrade to avoid injury. And SQUAT 8 3
test your operator-level, because you would never
DEADLIFT 8 3–5
comprehensive conditioning have access to straps for
by seeing how many any task you’re called upon SINGLE-ARM 10 3–5 PER SIDE
consecutive reps you can to perform in combat, you OVERHEAD
safely perform on the won’t use them here. PRESS*
deadlift using your own Perform this challenge WEIGHTED 3 TO FAILURE
body weight. So, if you only once per week. Mark PULLUP
weigh 85kg, your total each week
PULLUP** 1 30
load the bar and try to meet or beat
with 85kg, then that number in the week WEIGHTED DIP 3 TO FAILURE
grip and rip for that follows.
as many reps as
DIP** 1 30
PALLOF PRESS 5 10 PER SIDE
CONDITIONING CIRCUIT
EXERCISE SETS REPS
SPEED SKATER 4 10 PER SIDE
SINGLE-ARM
OH PRESS
Hold a dumbbell in your right
hand and use your left arm for
balance. Start with the dumb-
bell at or above your shoulder,
then press straight up, keeping
your core tight.
CHOW-TIME TIPS
Use the following guidelines
to ensure maximum tactical
fitness.
1YOUYOU WILL
HYDRATE, AND
WILL TRAIN.
This, according to Jamie Foxx’s
Staff Sergeant Sykes in Jarhead
(2005)...and everyone else who
knows anything about training.
Absent picture-perfect water
consumption, your training will
suffer, period. Aim for at least
half your body weight in
ounces of water per day—and
more if you have ready access
to the head.
2 STRIKE FIRST ON
CATABOLISM.
Muscle breakdown is actually
the key to improved strength
and muscle size if you recover
properly. To avoid having
catabolism (muscle wasting)
overtake hypertrophy (muscle
growth), consume 1 to 1.5 grams
of protein per day, mainly via
whole foods like red meat
(which supports testosterone
production), chicken breast,
pork, and fish.
• Burn Calories
A published study from Loughborough University demonstrates heating the body for
60 minutes burns calories and helps regulate blood sugar.
• Cardio Fitness
Published studies from Finland showed taking regular
saunas benefits the cardiovascular system.
Tourmaline Pro £29
free 9
• Promote Detox p&p
Published Canadian studies endorsed perspiration
as an effective means to detox.
The Far Infrared is a soothing deep heat, similar to sunlight but without the UV.
re
Here at Firzone, we stock a range of portable Far Infrared saunas
to suit all requirements and budgets.
Dome Sauna www.firzone.co.uk
Tel: 0845 680 7671 E: sales@firzone.co.uk
MALE MUSCLE
ROCK HARD
CHALLENGE PART 1
Grind through the first four weeks of our
two-part Rock Hard Challenge and you’ll be
halfway to owning your best physique ever.
BY JOE WUEBBEN PHOTOGRAPHS BY EDGAR ARTIGA
A
t this very moment, you peel away pudge and show off your hard
might be feeling that layer of earned mass for a little while longer.
winter-y comfort blubber What’s the catch? You have to go
slowly creeping on those all-in. That means leave the beer in the
hard earned summer shredded abs. fridge and kiss your custard creams
But, with an Indian summer forecast in goodbye. For this to work, you need to
Blighty there still might just be time to be wholly dedicated to both your
showcase your beach bod for a little training and diet. It won’t be easy, but
while longer. Don’t give in to the winter we promise you it’ll be worth it. Think
warmer layer just yet and utilise M&F’s you have what it takes? If so, let’s get to
eight week Rock Hard Challenge to work.
D AY 1
DUMBBELL CURL
Go as heavy as you can for 10 reps.
Keep your upper arms pinned to your
sides and use minimal body English
to curl the weight.
XXXXX XXXXXX XXXXXXX
JUMP ROPE
Choose any variety of jumping rope
you want—standard skipping on two
feet, alternating single-leg hops, side-
to-side shuffles, you name it. Keep the
pace challenging yet sustainable for
the allotted time or number of reps.
D AY 2
LOWER-BODY PULL +
UPPER-BODY PULL
3 Rounds:
EXERCISE REPS
C1 CHINUP 15 (OR TO
FAILURE)
C2 DUMBBELL OVERHEAD 15
TRICEPS EXTENSION
FINISHER
EXERCISE
POP SQUAT
Stand tall with your feet together. Let
your body “fall” into a squat position,
then catch yourself at the bottom and
jump back to a standing position.
That’s 1 rep.
DUMBBELL SNATCH
Start with the dumbbell touching the
floor between your feet, then perform
an explosive hip and knee extension to
create the momentum to drive the
weight overhead. Bring the weight
back down, settle yourself, then go into
the next rep.
76
R OCK HAR D CHALLEN G E
D AY 3
R O TAT I O N
3 Rounds:
EXERCISE REPS
FINISHER
Perform 10 to 15 rounds:
EXERCISE
D AY 4 MODEL
SNAPSHOT
LOWER-BODY PUSH +
UPPER-BODY PUSH PHAM
3 Rounds:
EXERCISE REPS
FLEXX
HEIGHT: 5'5"
A1 DUMBBELL SQUAT 20 WEIGHT: 156 lbs
A2 STANDING CALF RAISE 30 RESIDENCE:
Santa Ana, CA
A3 WEIGHTED DECLINE SITUP* 25 INSTAGRAM:
A4 JUMP ROPE 100 SKIPS @phamflexx
SPONSORS:
3 Rounds: Allmax Nutrition,
EXERCISE REPS
Live Fit Apparel
B1 INCLINE DUMBBELL PRESS** 12 FAVOURITE CHEAT
MEAL: Pizza
B2 INCLINE DUMBBELL CURL*** 12
B3 REVERSE CRUNCH 25
B4 SKI LUNGE 25 PER
SIDE
3 Rounds:
EXERCISE REPS
C1 FEET-ELEVATED PUSHUP 30
C2 CABLE CURL 8
FINISHER
Perform 5 rounds with no rest:
EXERCISE
SKI LUNGE
Standing with feet shoulder-width
apart, lunge laterally to the right and
reach your left hand across your body.
Reverse the motion, then repeat to the
other side. Alternate sides until all reps
are complete.
79
MALE MUSCLE
WIDE-GRIP PULL-UP
Hang from a pull-up bar with an over-
D AY S 6 & 7
REST
At the Rio
Olympics,
swimmer
Michael Phelps
drew attention
to cupping.
CUP TO YOU
World-class athletes use cupping therapy for
muscle recovery (and they have the circular
bruises to prove it). Is it time you give it a try?
F
or the past week, it has felt like someone stabbed me in the says Max Annis, a licensed acu-
left glute with Rambo’s knife, then dragged its serrated edge puncturist and my cupping techni-
down the length of my left leg. In other words, like millions of cian at Worksong. “But rather than
others, I am experiencing sciatic nerve pain (aka sciatica). It’s pushing and applying pressure to
due to a herniated disk in my lower back that’s clamping down muscles, the cups gently pull mus-
on a nerve root, and frankly, it flipping hurts. cles up into the cup.” Oftentimes, a
Which is why I am now lying facedown on a massage bed at Worksong, massage oil is applied to the areas
a small clinic in Brooklyn, NY, that specialises in Chinese medicine. The where the cups are placed, which
vibe here is decidedly tree-hugger chic. It’s the kind of place with a “give
allows the practitioner to perform
what you can” payment structure and plenty of green tea and Deepak
“gliding cupping”—gracefully mov-
Chopra books in the waiting room. But I’m trying to keep an open mind.
My shirt is off, and I’ve got six glasses arranged on my lower back, lightly ing the cups along the areas of pain
tugging at my skin. It’s a treatment known as cupping, and I’m hop- or blockage.
ing it will alleviate this (literal) pain in my ass. If you, too, are wondering “Cupping encourages blood flow,
whether cupping is the answer to your body’s problems, read on. muscle relaxation, and sedation of
the nervous system,” Annis tells me.
“It can release toxins and get energy
flowing through areas of blockage—
WHAT IT IS quickly placed within the cup, which areas up to four inches below the
Practiced in China and elsewhere for creates a vacuum when the trapped skin’s surface—and it usually feels
centuries, cupping is a type of therapy air begins to cool. The latter is the quite calming to the patient.”
that places small glass or plastic old-school method known as “fire
cups on the body using suction. The cupping.” Think: Michael Phelps at WHEN TO DO IT
suction is derived from either a hand the 2016 Summer Olympics. Cupping is used most often for
GET T Y IMAGES
pump attached to the tops of the cups neck and back pain, especially pain
(the more common method these HOW IT WORKS caused by athletic strain or injury.
days, due to convenience) or a flame “Cupping works similarly to massage,” “Stiff or spasming muscles any-
Cupping can
be done with
either a pump
or a flame
placed within
the cup (left).
where in the body can be effectively the application to be performed often cause feedback loops of pain
targeted with cupping,” Annis says. and monitored by a trained profes- and temporary relief.”
“It’s especially effective in combina- sional,” Annis says.
tion with acupuncture, which opens CONCLUSION
up the body’s acupuncture channels HOW OF TEN TO DO IT I’ve done cupping a half-dozen
and relaxes the patient.” Cupping In general, one cupping session per times now, and I would characterise
may also benefit the lungs—clear- week is a solid pace. Cups should myself as a hesitant believer. I al-
ing congestion and controlling not be placed over areas that remain ways leave Worksong feeling better
asthma—and help the body fight off bruised, notes Annis, and any marks (walking more fluidly, with less dis-
colds. In this type of therapy (used left from a previous cupping session comfort), and my sciatica situation
extensively in Europe), cups are should be completely faded before has improved dramatically over
placed on the upper back and chest cups are reapplied to that area. the past month. (Granted, there may
to draw out toxins and break up Generally, the darker the bruise left be other factors, such as my deci-
congestions and “stagnations.” by a cup, the more stagnation in that sion to start using a standing desk
area. at work.)
WHERE TO DO IT “After repeated sessions, the dark- But cupping has plenty of
Licensed acupuncturists are ness of the bruises will begin to critics— including many with medi-
probably the best practitioners to lighten, and the patient will feel less cal degrees. They argue that there’s
seek out for cupping therapy, as pain and recover more quickly,” says little scientific research behind the
cupping is covered thoroughly in Annis, who adds that multiple ses- treatment and that any perceived
acupuncture school. You can also sions are usually needed. “It takes benefits are likely due to a placebo
try a cupping kit (sold with exten- time for your body to heal effect. Some even argue that the
OFFSE T; STOCKSY
sion tubes for self-application), in a natural way, but addressing bruising is a constant reminder of
although those are far from ideal. the root causes of issues is much the treatment, which only reinforces
“It’s better to be able to relax com- healthier in the long run than mask- the placebo effect. To which I say:
pletely on a massage table and for ing them with painkillers, which Hey, whatever works.
REMAIN!
This month M&F had the pleasure
of a chinwag with the striking
Aston Worsfold about all things lurve
and training with fiancé Tom Thorman
B Y S A M A N T H A YA R D L E Y remember their first meeting/ night of
passion? Hell no.. these two ravers
It becomes evident very quickly after downed some shots and it’s all hazy
beginning our chat with Aston that from there! A testament that something A (probably) fantastic night of
these two betrothed beauties are went well rather that allusive night is passion
ultimate #couplegoals – can they the sparkler on Aston’s ring finger… “I met Tom at a student night out in
Canterbury in a bar” begins Aston,
“Tom caught my eye standing at the
bar, so I went over to him to say ‘hi’
and introduce myself.
“He ordered us a couple of shots and
then… we do not remember anything
from then!” she giggles. “In the morning
I had no idea who he was! We couldn’t
remember each other’s names, so it
was quite funny” chuckles the blonde
bombshell. Aston and Tom parted
without exchanging deets, or even
names but Tom had a cunning plan to
get reacquainted; “Tom deliberately left
his watch in my room, meaning I had to
contact him in order to meet up and
give him his watch back. I could of sold
it” she jests “I couldn’t remember his
name so me and my housemates were
stalking Facebook trying to find him.”
After eventually tracking him down
Aston DM’d Tom and he played it cool,
pleading ignorance but casually
dropping in the suggestion of another
meet up.
PHOTO CREDITS: BEN MARK
Rendez-zoo
In keeping with being the most fun
couple ever; where did Aston and Tom
have their first date? The zoo! “A bit
random” laughs Aston “we’re both
quite spontaneous and we like a bit of
an adventure, so he suggested the zoo.
training at the moment but when With that, Aston’s off for to prepare
Training in a twosome we’re not prepping for a show we for her evening gym session with
In the beginning of their relationship always train together. I’m not as strong Tom. It’s clear to see how the
despite both sharing a fervent as Tom but I’ll always try to lift the rising star has come into M&F’s
dedication to the gym Aston and Tom same amount of weight. We’re very radar with such momentum. We can’t
trained in separate gyms “he didn’t competitive and I like to prove a point wait to follow her tumultuous rise
want me to train at his gym because he that I’m strong as well!” to fitness icon.
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100 MUSCLE & FITNESS / SEPTEMBER 2018
Photograph by Brian Klutch
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OR A
very different
compounds.
102 MUSCLE & FITNESS / SEPTEMBER 2018
B Y N ATA L I E R O U S E , B S c M R e s A N u t r
U
nlike steroids, that used and abused to aid fat loss, the used in the UK or the US, due to
are all derived from compounds most commonly talked advanced developments of more
about are described in a little more effective drugs that present much
androgen hormones
depth here. less adverse side effects.
and share a common Within many sports, along with
chemical structure, these fat These include; bodybuilding clenbuterol was identified
burning compounds are very as a potential performance enhancer
different in chemical make- Clenbuterol from the observations seen from its
bovine usage, where the cows
up, intended usage, target Thyroid hormones increased muscle mass, whilst
receptors, mechanisms and decreasing body fat- everyone’s
outcome. Ephedrine dream right? Once self administered
Whilst these may seem like the answer by willing human guinea pigs the
to fast fat loss they impact the body DNP usage quickly escalated, due to the
in a variety of ways; endocrinology, anecdotal results being similar to that
neurologically, physiologically and CLENBUTEROL seen in the cattle.
biochemically. Clenbuterol is a beta-2-antagonist, It is this combination of both fat
Here we are not talking about the which was designed as a prescription loss and muscle growth that makes
supplements you can purchase from only, bronchodilator to treat severe clenbuterol a very interesting
PHOTO CREDIT: ISTOCK
health food shops, but addressing asthma, in both human and veterinary compound.
those compounds that are, or were, applications. Its chemical properties
originally developed for use as are similar to adrenaline, as clenbuterol HOW DOES THIS WORK?
prescription only drugs, for animal use
or intended as a poison. Whilst there
are many compounds that have been
stimulates the central nervous system.
Clenbuterol’s clinical usage in humans
has steeply declined and no longer
1 Clenbuterol increases the metabolic
rate via stimulating the CNS. This
increases the bodies core temperature
resulting in thermogenesis = burning example on day one the side effects becoming saturated. This is why many
more calories. will be felt but mildly, then on day 2 due users recommend cycling the dosage
Thyroid hormones
which then enter the blood stream to The main of the side effects are The thyroid gland is situated at the
be used as energy. related to the individuals tolerance and front of the neck, under the larynx and
CH
H2N CH3 3
HO O I HO O I
CI
Figure 1
I
Chemical structure of Clenbuterol.
The results from clenbuterol are Thyroxine (T4) Triiodothyronine (T3)
directly dose related, however the side
effects are vast and intolerable for Figure 2 T3 and T4, are tightly regulated
many users. Chemical structure of T4 and T3 via a negative feedback loop,
The hormones are primarily responsible controlled by the hypothalamic-
The side effects include; for the bodies metabolism and made pituitary axis. The hypothalamus
l 1 Nervousness up of tyrosine and iodine. The thyroid produces thyroid releasing hormone
l 2 Heart palpitation takes up the iodine from the diet and (TRH), that stimulates the release
l 3 Nausea coverts such into the T3 or T4, as the of thyroid stimulating hormone
l 4 Tremors body demands. (TSH). The pituitary gland modulates
l 5 Increased blood pressure Whilst tyrosine is relatively easily the activity of the thyroid hormone
l 6 Headaches iodinated, iodine is a rare element (#53 production.
l 7 Sinus pressures of the periodic table). The thyroid gland When there is a drop of thyroid
l 8 Insomnia has evolved to effectively trap trace hormone, the pituitary gland detects
l 9 Unbearable body heat amounts of iodine from ingested such and responds by the release of
l 10 Sweating dietary sources and store iodinated TSH. TSH stimulates the thyroid gland
l 11 Anxiety tyrosines to maintain the secretion of to increase its output of T3 and T4,
thyroid hormones during periods of until the levels are deemed normal
Clenbuterol has a long acting half life relative iodine deficiency. Though the and TSH production is decreased.
of approx. 36-39 hours and detectable thyroid is effected by long term Iodine This cycle is constantly monitored and
in the body for up to 52hours; staying deficiency, where the thyroid tissues automated. Therefore if a synthetic
in the body for much longer than other enlarge, causing the formation of a form of the hormone is ingested,
related compounds. This results in a goiter. Iodine can be found in shellfish, without requirement, the body will
snowballing effect when the drug is seaweed, some dairy products, fortified down regulate its own production
taken, building up in the body. For cereals and iodised salt. to maintain homeostasis.
the fat burning effects and increased 1920’s, to early 1930's, with up to Bare in mind that ATP is the main
focus for intensive training output. Daily 100,000 people estimated to have been energy system of the body!
dosages are seen any where between prescribed the drug. Due to the number The uncoupling renders the cell to
25mg-250mg, as the body becomes of fatalities and development of become inefficient, as the mitochondria
accustomed to the drug an increased cataracts, DNP was deemed ‘not (the cells battery) is unable to function,
dose is required, or the addition of the suitable for human consumption’ and leaving the body forced into only using
old yet potent classic combination; catagoriesed as ‘extremely dangerous’ fat as its energy source. The main
aspirin, caffeine and ephedrine. The by the pharmaceutical industry in 1938. danger comes from the heat produced;
combining of all 3, makes for a Yet it made headlines again during the as you can imagine the user becomes
powerful effect, heightening the side 1980’s when a US doctor was handed a uncomfortably hot, lethargic and
effects, with the individuals tolerance lengthy prison sentence after irritable.
being the commanding factor of administering DNP to ~15,0000
whether to continue or discontinue patients. More recently DNP emerges The side effects
usage. again due to the death of a teenage girl l 1 Hyperthermia- heat can be felt
who purchased DNP as a fat loss pill radiating off the user
DNP ordered online. l 2 Tachycardia
DNP, chemically known as 2,4 Even after such warnings the results l 3 Sweating
Dinitrophenol, was designed for can be very alluring. l 4 Dehydration
explosives, as a clothes dye and as a The pull towards DNP is its rapid l 5 Yellow skin tone- similar to
pesticide. So you may ask how the hell weight loss, with reports up to 1.5kg in jaundice
this has been used by bodybuilders to one week, of which comes from fat l 6 Yellow body fluids
reduce fat? alone. The fat loss is initiated by an l 7 Shortness of breath
increase of the metabolic rate by l 8 Electrolyte imbalance
approx.10-15% that significantly l 9 Vomiting
Figure 5 NO2 increases the bodies core temperature. l 10 Constipation
These mechanisms result from DNP l 11 Liver damage
attaching itself to the cell membrane l 12 Death
(similarly to that seen in cyanide and
carbon monoxide poisoning) changing The compound has a long half life
O2N O the chemical gradient within the cell and therefore side effects may not be
H preventing ion exchange. observed following the first dosage, but
This leads to what is known as DNP builds up in the body, intensifying
2,4-Dinitrophenol (DNP) ‘uncoupling’ where electron transport is the results as more is ingested,
prevented and therefore the use of the increasing the side effects and real risk
Figure 5 ATP energy system can no longer work. of death.
Chemical structure of DNP
DNP has been around for a number of
years, yet it often makes headlines, and SUMMARY
not for positive reasons. Those compounds briefly described above are the most commonly
seen, however there are many more compounds under the fat loss
Historic usage agent umbrella. With a large range of over the counter and prescription
The ladies working in the munitions
drugs, poisons and compounds regularly being used and abused.
factories during the world wars, noticed
significant weight loss and began to It is paramount that you do your research, understand the whole
turn yellow, followed by ill health, compound, consequences and its associated risks. Find out the source
respiratory problems. The ladies who
and do not ever be under the impression that these are the go to option
were pregnant at the time, gave birth to
tiny babies with yellow skin; these for a quick fix. Ask yourself is it worth it, just in an attempt to drop a few
became known as ‘canary babies’. It lbs, where by altering your training and sharpening up your diet will
must be highlighted that these ladies produce the results, without long-term health effects.
where wearing gloves and masks. Yet
the effects of inhaling small amounts With regards to fat loss agents the saying ‘If anything is easy it is not
over prolonged periods still presented worth doing’ couldn’t be more relevant; with fat loss agents, the quicker
such effects. the results the more intense and dangerous the side effects.
DNP was first used for fat loss mid
CRAVINGS KILLER
Fill up with this GRILLED PORTABELLA
“meaty” vegetarian- MUSHROOM CAP BURGER
friendly burger SERVES 1
Y
½ tsp dried thyme cumin, salt, and pepper.
ears ago, California 1 tbsp maple syrup Submerge mushroom cap in
native Ian Bryant, ½ tsp cumin mixture. Marinate overnight.
who’s now chef at the Salt and black pepper 2. Heat grill. (Bryant prefers
Ranch in Malibu, 1 large portabella mushroom charcoal for better taste and
would crave a burger after an cap, stem removed heat distribution.)
eight-hour surf sesh. But to 1 slice vegan cheese 3. Grill mushroom, cap-side
get healthier, Bryant transi- 1 bun up, for 10 to 15 minutes. Flip;
tioned to veganism. To kill Beef tomato slices add cheese and grill for about
cravings and recover from a Red onion slices 3 minutes more, or until
day on the water, he now grills Romaine lettuce cheese is melted and mush-
up this veggie burger, which Gherkins room is charred and tender.
features a meaty portabella Ketchup 4. Assemble burger on bun
mushroom and packs less Mustard with desired toppings.
than 400 calories. Take one
bite, and we seriously THE MACROS
doubt you’ll be
374 10g 65g 8g
asking “Where’s CALORIES PROTEIN CARBS FAT
the beef?”
GO GREEN
Try taking non-meat
foods you already like
(such as rice and
beans) and mixing in
veggies to make them
more satiating.
ROLL WITH IT
Put an Asian spin on your next meal
with these easy muscle-building rolls.
VIETNAMESE
SUMMER ROLLS
WITH PEANUT
SAUCE
SERVES 1
THE MACROS
about 2 inches uncovered add a bit more water to thin (FOR PEANUT SAUCE)
on each side. out the mixture.) 215 8g 13g 16g
4. Fold bottom of paper over 6. Serve rolls with sauce. CALORIES PROTEIN CARBS FAT
CHICKEN
Need to feed a
8
1
4
cups water
cup coarse kosher salt
chicken thighs
cover, and refrigerate
1½ hours. Drain.
2. Whisk buttermilk, coconut
4 chicken drumsticks milk, and garlic in a 9x13-
craving? Whip up this 2 cups buttermilk inch baking dish. Submerge
recipe from Marcus ¾ cup coconut milk chicken in marinade, cover,
2 garlic cloves, minced and refrigerate overnight.
Samuelsson, the Peanut oil for frying 3. Fill a large saucepan with
acclaimed chef 2 cups all-purpose flour peanut oil. Heat to 180°C.
¼ cup semolina flour 4. In a bowl, combine flours,
and owner of Red 2 tbsp corn flour corn flour, and white pepper.
Rooster Harlem in 1 tbsp freshly ground Let excess marinade drip off
white pepper chicken, then roll in flour
New York City. mixture. Place on drying rack.
1. Simmer 2 cups water and 5. Fry chicken in batches until
salt in a saucepan, stirring to an internal temperature of
SAFET Y IN dissolve salt. Pour into a large 75°C is reached, about 10
NUMBERS container, add remaining 6 minutes. Aim to keep oil at
Frying in batches cups water, and cool to room 180°C. Drain on a rack set
helps control the temperature. Add chicken, over a rimmed baking sheet.
temp of the oil so
it doesn’t drop. THE MACROS
696 41g 68g 28g
CALORIES PROTEIN CARBS FAT
B URN I T OFF!
You can torch most
of the calories from
this meal with the
following leg workout:
Do 4 sets and 12 reps
of leg curls, squats,
lunges, leg presses,
stiff-leg deadlifts, and
kettlebell swings.
TURKEY BACON
Turkey bacon has fewer calories and less CHE W
ON THIS
saturated fat than pork bacon—just don’t Turkey meat is a
good source of all the B
go hog wild with your portions. vitamins, including a high
level of B3—aka niacin—
which is important for
synthesising the starch
stored in muscles and
liver for energy.
1 PANFRY IT
Place 2 chopped slices
of bacon in a small, cold
skillet. Cook 3 to 4 minutes
over medium heat, or until Dijon mustard over 1 boneless,
bacon starts to crisp. Add skinless chicken breast. Cut
4 cups chopped brussels 1 bacon slice in half and layer
sprouts. Cook 3 to 4 minutes
more, covered, over low heat,
or until sprouts are cooked
3 WRAP IT
Preheat oven to 200°C.
Coat a baking sheet with
it over top of chicken. Roast
for 25 minutes on centre rack,
or until bacon is crisp and
through. Drizzle with 2 tbsp cooking spray. Cut 4 slices of chicken is cooked through.
balsamic vinegar. bacon in half. Wrap 2 aspara-
gus spears in each piece of
2 CHILLI-FY IT
Place 2 chopped slices
bacon; place on sheet. Sprin-
kle with ½ tsp freshly ground
black pepper. Bake 15 min-
5 COAT IT
Place 4 slices of bacon
in a large, cold skillet. Cook
of bacon in a large, cold utes, or until bacon is crisp. 6 to 8 minutes over medium
saucepan. Cook over medium heat, turning once or twice
C L I N T O N H U S S E Y/ S T O C K F O O D
15% through sleep being restricted. cortisol levels, caused by stress. One in couples over eleven evenings before
particular study tested one-on-one and after intercourse, and again over
Avoid Stressful Situations! competition reaction between eleven evenings without anyone
Okay, so everybody wants a stress-free individuals. High testosterone/low getting lucky. The findings of this were
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Zinc Bisglycinate
Low levels of Zinc can have a
devastating effect on your performance
and physiology. Low Zinc can lead to
an increase in oestrogen receptors
and a decrease in androgen receptors.
Zinc plays an important role in the
conversion of androstenedione to
testosterone. Research has shown Zinc
to be a key component when it comes
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Vitamin D
Low levels of Vitamin D, similar to Zinc,
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The individuals that were tested in that
specific study showed lower fertility,
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chance of depression! Oh, and they
also had higher body fat percentages!
Vitamin D supports testosterone
production in the body as there are
receptors on the cells in the glands give your body what it needs to prior to going to sleep, so you fall
that release testosterone. Vitamin D is support the maintenance of normal asleep quicker…
also thought to reduce the conversion testosterone levels. It will give you the l Do something to rid yourself of
of testosterone to oestrogen. vitamins and minerals you need to stress E.g. yoga, massage, take
attack the things in life that are causing a bath…
Vitamin B5 your testosterone to be lower than it l Make time for you and your partner
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PHOTO CREDIT: CNP
synthesize and metabolise steroid Increased Testosterone more productive in the gym and
hormones, Vitamin D and some l Set yourself a bed time which will in life in general. Hit more targets,
neurotransmitters. allow you to get a decent amount of gain more muscle and ultimately
Pro Test XTR is not a miracle pill that shut-eye… be healthier for your friends and
will give you super powers, but it will l Avoid being glued to your phone family.
VITAL STATS P H O T O G R A P H B Y M AT T M A R S H
NAME:
????????
FROM:
????????
B Y S A M A N T H A YA R D L E Y
P H O T O G R A P H S B Y S H A N E WAT K I N S
IFBB pro and all round nice guy Ryan ‘JB’
AGE:
????????
DAILY
OCCUPATION:
????????
John-Baptise gives
2 scoops Whey Protein, 100g Egg Whites & ACHIEVEMENTS:
????????
M&F a run down
Body text Multivitamin, Vitamin C & Omega 3
50g Oats.
???????? on his mega daily
300g Greek Yoghurt with 1 scoop Whey
Protein, 1 handful of Blueberries & sugar free
????????
????????
8 meal bonanza that
Toffee Drops HOBBIES:
????????
fuels his
200g Chicken Breast with 150g of White Rice. INSTAGRAM :
@????????
insane
Amino Charge (pre-workout)
gainz.
2 scoops Isolate Whey Protein with a Banana/
Muffin or Krispie Bar.
2¼ scoops Vitargo & Intra workout drink
including BCAA’s & EAA’s
1 scoop
Casein
& 1 scoop
Whey
Protein. Zinc,
Magnesium,
CELEBRITY INTERVIEW
Vitamin B6, M&F Verdict: 8.5/10
Amino How colossal is JB’s offseason 8-meal sheer consumption fest?! You’ve got to admire that
?????
Acids & commitment. JB is so regimented with his food intake that we managed to squeeze his entire
weeks worth of eats into one menu with very few variations day to day- imagine what this dude
Herbal
is like pre-contest! JB is training hard to gain 5kg of muscle and driving that growth with a
Blend. whopping 4000 calories plus each day. He usually enjoys 2 rest days a week; in which he
removes the Vitargo from meal 4 and lowers his carb intake by forgoing the carb element from
meals 1, 3 and 4. Once a week JB indulges in a cheat meal. Meal 5 represents a sit-down meal
with the family, so he allows a little flexibility to “at least sit down with everyone and be a bit
social”; whatever the protein source, he ensures it’s at least 50g worth. If JB’s meal included
more fruit & veg we may have been tempted to perfect score this meal plan (we might have
K???????. deducted half a point deducted for that sneaky muffin though). JB’s supplements are executed
with absolute military precision, with on point timing. Protein sources are kept simple but faultless
and quantity and consistency of meals is admirable. Whilst we’re confident micros will be covered
from the plethora of supps; there’s no substitute for the real green stuff so JB’s body might be
BY ????????? thankful for some extra veggies. The addition of a small handful of nuts would add healthy fats and
PHOTOGRAPHS BY ????????? additional calcium.
NU TR I TION
RIPPED RECIPES
FROM THE chef
PROTEIN
Looking for healthy takes on classic staple dishes? BY THE PROTEIN CHEF
PHOTOGRAPHS BY @HELENSPENCE9
FAST
Low in calories, fat, and carbs, THE MACROS
this easy-to-whip-up dish is a 118 11g 10g 2g
perfect go-to when you’re CALORIES PROTEIN CARBS FAT
FOOD
pressed for time.
BY TOBY AMIDOR
PHOTOGRAPH BY BRIAN KLUTCH
VEG OUT
Asparagus is high
F O O D A N D P R O P S T Y L I N G B Y S U S A N O T T AV I A N O
in vitamins A, C, E,
and K and also contains
the amino acid
asparagine—a
natural diuretic.
MUSCLE
CHOP
SHOP
Fill up on
this crop of
delicious and
nutritious
power
salads.
BY DEVIN ALE X ANDER
PHOTOGRAPHS BY SAM K APLAN
U
nless it’s plated next
to a 12-ounce steak,
most guys wouldn’t
categorise salad as a filling,
muscle-building meal.
A side dish? Sure. But an
entrée? Nah.
We think you’ll reconsider
after you get a peek at the
recipes we’ve put together— DIY
and their macros. These BACON BITS
are muscle meals—er, muscle To make your own
bacon bits, use kitchen
salads—that are built around shears to cut strips into
salmon, turkey, chicken, and ¼-inch pieces. Add
shrimp. And each contains pepper, then fry over
fewer calories and carbs than medium heat
a sandwich, which means until brown.
you don’t have to think twice
before diving in for a second
helping.
DIG I N: H E A RT Y P OW E R SA L A DS
SE
SPET
PETM
EMBE
BRE R2 0
2 1081 8/ M US
/ M UC
SLCE
L E& &F IFTI N
TENS
ES S 101 0
9
NU TR I TION
TUSCAN SALAD
SERVES 1
6 sun-dried tomatoes
(not oil-packed)
4 cups rocket
1 cup asparagus pieces
30 g low-fat mozzarella
ADD cheese, cubed
COLOUR 1 roasted red pepper, cut
The more into bite-size strips
colourful your 2 tbsp reduced-fat roasted
salad is, the more red pepper, balsamic, or
diverse its Italian dressing
nutrient variety 170 g grilled salmon
will be.
1. Rehydrate sun-dried tomatoes, if
necessary, by placing them in a small
THE MACROS
355 44g 25g 8g
CALORIES PROTEIN CARBS FAT
Throw in extras
like chia and
hemp seeds to
add omega-3 fats
and protein.
SOF TEN UP
Steam asparagus
before adding it
to your salad if
you prefer it on
the softer side.
R
unning is one of
the most effective
ways to pick up an
injury of some description
with sources reporting
somewhere between a
50-70% injury rate among
participants. If you were
committed enough to
run for 422 consecutive
days, then the chances
are inevitable that you
will pick up an injury, or
ten. But what if you were
crazy enough to run 600
marathons in 422 days?
Well Rob Pope did
exactly that during his
recreation of the infamous
Forrest Gump run.
Here is part 2 of his
story…
to myself ‘if I cannot cover any distance was nice to look around and take
diligent with
day 4 I walked 33 miles and then and they can get really tight. Your
I started half a mile of running and sciatic nerve either runs through
the stretching
half a mile of walking, then a mile one of them or between two of them.
of running…and gradually built it up. So, when the stabilisers get tight it
and work on
It was useful to have the walking can press against the sciatic nerve.
breaks, not only to recover from the You can be running along one
impact but also it gave me chance second and then your leg can
the ball.” to deal with the logistical stuff and collapse underneath you, it can
“I lost a stone
in 5 days”
to spend more time stretching. It was
tough to find a good balance”.
The final injury Pope suffered was
linked to when he popped home. “Delta
had changed my flight and then
changed it back again, I ended up
having to sprint for my connection and
felt something go in my groin. I was in
Beaufort in South Carolina and they
also had their first snow in 28 years. So,
they weren’t prepared for it and don’t
have snow ploughs or anything. The
roads were covered in snow and I was
slipping with almost every stride which
soon turned that groin injury into a
tendonitis too. Fortunately, I was
staying with the Ellenburg family in
Alabama. They very kindly took me to
see their doctor who gave me two
steriod injections - I got myself a TUE”
he jokes with a sense of sarcasm and
relief. “Gradually it got better but flared
up again slightly when I got food
poisoning. I was at the exact mid-point
of route 66, at a place called Adrian in
Texas. There is a motel and a gas
station and that’s it. I arrived there
HANDSTAND
GUIDE
CALISTHENICS
B Y M A R K L AW S
PHOTOGRAPHS BY JULES GODFREY
WRIST MOBILITY u
l Get onto all fours, with both hands
and knees remaining shoulder width
l Point your fingers out to the sides
l Gently lean your body weight from
side to side
l Then turn your fingers so they are
pointing towards your knees
l Gently lean forwards and backwards
being careful not to move too quickly
THE HANDSTAND
Once you are nice and warm you can start practising these regression drills. It is important to
build up to these gradually, ensuring that you spend plenty of time at each stage before moving
on to the next, and more complicated level.
WALL WALKS... q
For a successful Handstand it is critical to remember
l Start off on all fours, with your back to the wall.
these key coaching points:
l Place your hands on the floor and step your feet up onto the
• Keep your whole body nice and flat
wall
• Keep your core tensed
l Walk your feet up as high as they can go so your body is at 45
• Keep your legs together
degrees
• Keep your arms straight
l Once you can hold that position walk your hands in towards
• Use your finger tips to dig into the ground to stop
the wall
you from tipping
l When you can get your face almost touching the wall and can
• Extend your shoulders by pushing through the floor
hold that position for one minute then progress
KICK-UP HANDSTAND... q
l Stand facing a solid wall
l Place your hands about 12 inches away from the wall and kick your legs up
towards the wall
“ Being inverted
helps to stimulate
l Bend at the knee so that your body stays straight from shoulder to knee and
remains perfectly upright
the entire endocrine
l Once you are comfortable in this position then you can take one foot off the system which can
wall, pointing it up towards the sky, and only using one foot for balance
l Eventually you will be able to take both feet off the wall and hold a free-
have a whole host of
standing Handstand for a few seconds
l Use the wall for assistance until you can comfortably hold the handstand
positive benefits ”
without any help
END GOAL
HANDSTAND PROGRESSIONS
Don’t try this at home!
Once you have mastered the freestanding Handstand then ONE HAND HANDSTAND...
l Once in the Handstand position open up
you can progress to some of the eye-catching progressions as your legs into the straddle position, this will
demonstrated here by Mac. Please remember not to just try help you to balance
these first, you have to earn the right to progress to this level. l Lean your weight towards one hand, so
that arm is taking the majority of your load
But when you do earn that right, you will have some very cool l Eventually you will be able to hold 100% of
photo opportunities indeed... your weight on one arm and the other will
be able to come off the floor completely
HANDSTAND PUSH UP... l When you can master this with the legs in
l From the top of the Handstand position keep your eyes focused on the ground and lower a straddle position then bring your feet
your head towards the floor. together and try again.
l Before your head touches the floor push yourself back up into the Handstand position
l You might need to work on the eccentric part of the movement first, by lowering yourself all
the way down to the floor in a controlled manner, then bringing your feet to the floor and
re-setting into the Handstand each time
l You might also want to practise against a wall to help with the balance while you are
learning to press your own bodyweight
UNEVEN HANDSTAND...
“
l If you are struggling to transtition between
the freestanding Handstand and the one Being upside down
arm Handstand then the uneven
Handstand could be the solution to your
increases the blood
problem
l Start with one hand on the floor and the
flow to your brain which
other hand elevated by 12-18 inches onto a can energise you or
bar (preferably) or a box/step.
l Kick up into the freestanding Handstand as calm you down if you
”
usual but the uneven stance will add a few
layers of complexity. are stressed
l If you really want to show off, you could just
nonchalantly lower yourself down from an
uneven Handstand into a Human Flag as
Mac does in the photos above
l But if you haven’t yet mastered the Human
Flag then come back next month to see
Mac’s guide on how to build up to it and
impress all your mates.
they need to deliver effective and with EMD UK’s recent Group
compelling group exercise training. Exercise Survey revealing an additional
Delivered exclusively by EMD UK for 3.76 million annual group exercise
the first six months, the qualification will participants in the UK since 2016.
give instructors a dynamic and flexible EMD UK will be delivering the first
learning path, combining teaching units Group Training qualification in London
based on the type of group training with practical and assessment days
they want to teach. Instructors can being held in September and October.
unmistakably BodyPower and we brands. The design, plan and build of special offers, all whilst keeping what
will be working with our existing the shop, along with stocking, stock would be considered the staple
customer base for product supply.” taking, the POS and merchandising is brands and products for consumers
Warren Dyson, owner of the all handled by BodyPower/TSST. who prefer to stick to their tried and
renowned Emporium Gym said Now I simply receive a payment from tested brand. We will be launching
“I have always stocked a few the profits every month, without the the click and collect option at
products, but the vast range of sports majority of the costs and overheads.” Emporium soon, so that if a consumer
supplements, and constantly changing “The supplement store within wishes to purchase a size or flavour of
consumer demand meant I couldn’t Emporium Gym was profitable from product we don’t stock physically, they
keep the stock holding needed to month one” said Project Director Carl can have it delivered free of charge to
capitalise on the large footfall coming Walker. “The build took just 6 weeks the gym for them to collect.”
through the door, not only from from start to finish, and we took a lot BodyPower has already committed
members, but also residents of the of that time ensuring the finishes used to a number of store locations but is
surrounding area. The partnership for the build were of the highest interested to hear from high footfall
with BodyPower allowed me to free quality and set out the planogram to gym owners who want to improve
up working capital as I do not need maximise retail space. The Emporium profits and entrepreneurs who are
to hold any stock, and additionally store holds over £25k of product and interested in standalone stores.
offer the consumer a huge range of we constantly rotate the lines to For further details, contact
constantly refreshed products from ensure the consumer gets to see the Carl Walker by email on
the latest and best sports nutrition latest innovations, along with new c.walker@bodypower.com
Current statistics show that falls are such as brisk walking, strengthening
responsible for around 95% of all hip and balance activities such as
fractures, costing the NHS over £1 dancing or tennis can help adults to
billion per year. prevent these health problems and
For employers and the economy, enjoy ageing well.
VITAL STATS
NAME: Hayley Simpson
FROM: Kent
AGE: 23
OCCUPATION:
Customer service advisor
ACHIEVEMENTS: 1st place Miss Bikini
Babe and 1st place Miss Bikini Babe Pro also
2nd place Bikini Short Pro
HOBBIES: Training
INSTAGRAM : @hayssimpson
1 0 T H - 1 2 T H M AY, 2 0 1 9 | N E C , B I R M I N G H A M , U K
W W W. B O DY P OW E R.COM /AESTHE TI CS