STRENGTH WITHIN, PRIDE THROUGHOUT

TY OG’SAB WORKOUT

What to eat and what to avoid

Modern life survival kit

JAKE GYLLENHAAL

FUEL FOR STAMINA

URBAN JUNGLE

Get a movie-worthy boxer body

ROAD TO OLYMPIA Las Vegas comp preview

ARE YOU TOUGH ENOUGH? ENDURANCE RACING

ISSUE 8 • SEPTEMBER 2015 www.perfectfitmagazine.com instagram account: @pfmag

MIRACLE MEN MEET THE WORLD’S FITTEST ATHLETES

DO YOU REALLY KNOW HOW TO BENCH PRESS?

KUWAIT KAJUKENBO

STREET-FIGHTING FITNESS

CHANNING TATUM’S STYLE GUIDE

GLUTESTHE ULTIMATE12 WEEK PLAN ENERGY POWDERS

TRIED & TESTED

BENCHPRESSDEBATE

Initial Assesment | Personalised Workouts | Nutritions Plans

ONYOURMARKA high class 600m2 gym is coming soon to Kuwait

Al Tijaria Complex, Kuwait Sharq @fitnesslabkw

ONYOURMARK

400 premium products under one roof At

Oxygen Nutritionyou will find only the best, most popularand highest ranked supplements in the world

›› 08PICTURE PERFECTDive into Mazatlan

›› 10 EDITOR’S LETTERThis month in Perfect Fit

›› 11KTOWN'S CALISTHENICS STAR60 seconds with… Firas Al Essa

›› 12ANTHONY L. ALMADAThe science behind endurance fuel

›› 13CELEBRITY FITNESSIn the ring with Jake Gyllenhaal

WARM UP

TRAIN

›› 23NEWS FROM PLATINUM GYMOn the courts at Messilah

›› 25NEWS FROM OXYGEN GYMHealthy eating at gym restaurant

›› 27COMPACT CROSSFIT NEWSThe craze that's sweeping the globe

›› 28BE PRODUCTIVEStart believing in yourself

›› 29FITNESS FABLES VIIIShould you dress up to work out?

›› 31PHYSIO LOCKERTake care of your shoulders

›› 33ENDURANCE TRAININGThe ‘survival guide’ to endurance

›› 38ENDURANCE VS RESISTANCETime to switch up your schedule

›› 40 EQUIPMENT EXPERTGet better on the bench press

›› 44KAJUKENBO KNOWLEDGEStreet fighting in Ktown

›› 4812-WEEK WORKOUTTrain your glutes to the max

›› 54TRAIN WITH TY OGAb workout from Mr. Universe Musclemania ‘13

›› 14ROADRUNNERSRundown of marathon facts

›› 15STAYING POWER Prep for endurance athletes

›› 16SET UP CAMPGuide to outdoor equipment

›› 17WEIGHT LOSS NEWSBask in the sun to lose weight

›› 18REAL READER'S STORY Incredible body transformation

›› 58ONE KIT WONDERMedicine ball full body workout

13 IN THE RING

58 FULL BODY

WARM UP This Month

SEPTEMBER 2015 ISSUE 08CONTENTS

609/2015

FUEL

›› 65HEALTH HOUSE NEWSWhat's in store at Health House?

›› 66AMAZING AVOCADO Trade in your mayofor some avocado

›› 67SUPERFOOD OF THE MONTHBeetroot plus juice recipe

›› 68ENDURANCE ENERGYFuel to power through

›› 70SUPER SUPPLEMENTSWhich energy drink is for you?

›› 72POWER POWDERSEnergy boosters from Oxygen and Health House

›› 77CHEAT DAYA taste of the Orient at 'Bao'

›› 98THE COUNTDOWN IS ONMr. Olympia 2015 preview

›› 101ARNOLD CLASSIC EUROPEPros and amateurs in Madrid

›› 102YOUR WORKOUT: PLATINUMSpotted at Platinum this month

›› 104YOUR WORKOUT: OXYGENReal men with real goals

›› 106VIRTUAL INSANITY Healthier body, whiter teeth

COOL DOWN

STYLE11 MEET FIRAS AL ESSA SEPTEMBER'S COVER STAR

STYLE

›› 93CHANNING TATUMKeep it casual, LA style

›› 95CITY SURVIVALSmart gadgets to keep you safer

›› 80 REAL-LIFE SUPER HEROES Three men who stop at nothing and let nothing stop them reaching their goals

LIVE

›› 84THE ULTIMATE CHALLENGEThe races where everyone who crosses the finishing line wins 101 SHOW

PREVIEW

67 DEEP PURPLE

80 MEGA MEN

WARM UPThis Month

SEPTEMBER 2015 ISSUE 08

709/2015

ew are brave enough to stand at the edge of the highest board at the swimming pool, so imagine the thrill of leaping off a 14m cliff

into just 1.5m of water. In the 1930s a group named the Acapulco Cliff Divers found fame jumping from the 38m La Quebrada cliffs in Mexico, and the Malecon waterfront in Mazatlan has since become a popular tourist attraction. Cliff divers put on a show day and night (lit by torches in the dark) so visitors can marvel at their death-defying leaps into the water below. Dives need to be timed perfectly with the tides to ensure there is enough water to land in. Luckily one can enjoy the view from dry land too, and leave the scary stuff to the pros.

f

Photo credit / Shutterstock.com

HIGH DIVE

809/2015

WARM UP Extreme Sports

909/2015

WARM UPExtreme Sports

WARM UP Editor’s Letter

STOP ATNOTHING

5 THINGS

YOU MUST DO THIS

SEPTEMBER

PUBLISHERRefocus Media

www.refocusmedia.com

EDITOR IN CHIEFKhaldoon Al Yahya

MANAGING EDITOR Nouh Barake

EXECUTIVE EDITOR Katarzyna Khanna

editor@perfectfitmagazine.com

DEPUTY EDITOR Gemma Emmerson

gemma@perfectfitmagazine.com

SUB EDITORSLisa Monteith, Nehma Al Falah

PR MANAGERAhmad Qahtan

ARABIC TRANSLATION Rania Azba

CONTRIBUTORSSaud Hamoud Al Farhan, Anthony L. Almada,

Aidan Bricker, Ali Fadel, Bo Heamyan, Kate Marshall, Lisa Monteith,

Mark Pilkington, Reshmi Revi, Angela Youngman

CREATIVE DIRECTIONAndrew Douek-Pirotte,

Nader Al Qasim

DESIGNERSMateusz Wieliczka, Krzysztof Paciorek,

Zain Mounir Al Nejah

PHOTOGRAPHY Bader Al Bather 'Muscles Studio'

Cover Shoot: Nader Al Qasim

PRINT & PRODUCTIONAl Khat Printing Press

ADVERTISING www.perfectfitmagazine.com/advertising

advertising@perfectfitmagazine.com

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

Executive Editor: editor@perfectfitmagazine.com Press releases and general enquires should be sent to

the Deputy Editor: gemma@perfectfitmagazine.com

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

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

E: info@refocusmedia.com

DISCLAIMER Reader discretion is advised. Please consult your

physician before beginning any exercise or diet program or when making changes to an existing program if you

have any doubts about your health status.

T H E T E A M

Get inspired with one reader’s real life story of incredible weight loss

Kickstart a new training regime and learn all about Kajukenbo in Kuwait

Obliterate your abs with Mr Universe 2013 Ty OG’s killer core program

Preload on info for Mr. Olympia 2015 before the showdown in Las Vegas

Learn the difference between Hypotonic, Isotonic and Hypertonic

COPYRIGHT © 2015

ALL RIGHT RESERVED

Endurance? What's that? I am sure you didn't have to google it; you know how important

endurance is to your training, right? I was quite surprised to learn that some people,

even those leading a relatively active lifestyle, tend to overlook the significance of endurance despite taking a keen interest in diet and exercise. Even experienced bodybuilders and physique competitors usually aren’t too worried about muscle endurance or functionality beyond the ability to perform an extended posing routine (which is a feat of endurance in its own right).

So this month at Perfect Fit we decided to spotlight the benefits of endurance to your overall health and fitness. If you are new to it, read the introduction article on page 33, where you will find everything you need to know to start, including a sample exercise routine. Go deeper into the subject and understand the difference between muscle strength and endurance on page 38. Then learn how to improve your strength and stamina with the right food and supplementation (page 68).

Once you have the basics covered get inspired to kickstart your new regime with amazing stories of real people that take endurance training to extremes. Running 350 continuous miles (563km) without sleeping for three straight nights, a marathon to the South Pole without snowshoes, a four-month 12,070km cycle race from Cairo to Cape Town, climbing the highest mountain on each of the seven continents, standing on all 'three' poles of the Earth and more... It's all right here, packed in Perfect Fit's Live section.

So if you have far-reaching sporting ambitions, this issue is for you. Enjoy! Or should I say: Endure!

KATARZYNA KHANNA EXECUTIVE EDITOR

18

44

70

98

54

Endurance is the price tag of achievement“

1009/2015

WARM UPCover Star

At 31 years old, Firas Nabeel Al Essa has mastered Jiu-Jitsu and Muay Thai, become certified in calisthenics and Bootcamp, won a Spartans Race and now, the cover of Perfect

How did you get into martial arts?I started with Brazilian Jiu-Jitsu in 2006 at the Roger Gracie Academy Kuwait (now the Kuwait Jiu-Jitsu Academy), then in 2010 I moved onto Muay Thai.

Tell us about Muay Thai.Muay Thai is a combat sport from Thailand that uses stand-up striking along with various clinching techniques. It is referred to as the ‘Art of Eight Limbs’ because it makes use of punches, kicks, elbows and knee strikes.

Is Muay Thai the only sport you teach?No, I’m also certified in Bootcamp from Capra Gregory Coaching Sportive (gained in Paris, 2013). I have led outdoor Bootcamp sessions for two years and trained kids in Camp Toddler and Q8’s Kid Camp in 2014 and 2015. I’ve held some seminars and private lessons as well. I am also a certified Calisthenics Athlete from the World Calisthenics Organisation.

What is the most challenging aspect of your sport?I would say intellectual social awareness. In Kuwait most people consider it violent and dangerous.

Wow! Tell us about yourcompetition history.I've had 22 fights (in Kuwait, Brazil and Thailand) with 17 wins, five losses and zero TKO (Technical Knock-Out). The competitions include the Kuwait Association for Kickboxing tournament in 2011 and 2012, Super Bro Samui Center, Thailand in 2011 (2nd) and 2015 (3rd) and the Spartans Race in Dubai in which I gained 1st place in the teams category in the Sprint Race 2015.

What is your advice to someone wanting to get into Muay Thai?Don’t perceive Muay Thai to be a violent game, as you don’t have to fight to practice this sport.

ARTISTTHE

HOW OFTEN DO YOU

PRACTICE?

DO YOU DO WEIGHT

TRAINING?

Only at endurance bootcamp

Six days a week with two sessions a day

Hangover Burger from

Prime & Toast

FAVOURITE CHEAT MEAL?

1109/2015

1209/2015

big endurance commitment like this requires big pre-fueling. A half-Ironman

(70.3 miles) pace – if you are pushing yourself hard – means you are performing at around 70-80 percent of your maximum pace, or intensity, for at least five hours.

If the course has some climbing sections (Dubai won’t), or when you sprint to overtake someone, or speed up to the finish line, you’ll be running at between 85-95 percent of your maximum pace. The higher the percent of maximum intensity, the higher the percent of carbohydrates that you will burn for fuel. Even if you have been eating a zero carbohydrate diet, you always need them as a fuel.

Research has shown that around 10g of carbohydrates/kg of body weight, for a few days up to a race, are needed to fully pre-fuel muscle with stored carbohydrate (glycogen). But there is an added bonus: carbohydrates stored in muscle are packed with up to four times more water. Like a camel holds extra water in its bloodstream, water stored with muscle glycogen can act like a hydration reserve tank—an oasis in the desert during a desert 70.3. Choose carbohydrate-rich foods and supplements that you tolerate well, with minimal to zero bloating, and expect to gain up to 2.5kg weight (maybe more). But don’t worry, you will lose all of it by the time you finish!

MORE ENDURANCE FUEL ON PAGE 68

A

Question: I’ve decided to compete in the IRONMAN 70.3 Dubai in 2016. What’s the science behind preparing my body so I can keep going?

Science For StaMiNa

ABO

UT

THE

AU

THO

R Anthony L. Almada – founder and CEO of Vitargo Global Sciences, LLC – began working in the nutrition industry in 1975. A UC Berkeley graduate, in 1992 he co-founded EAS, which pioneered creatine monohydrate. He is co-author of over 30 scientific journal articles and co-founder and fellow of the International Society of Sports Nutrition (ISSN).

COLUMN

Carbohydrates stored in muscle are packed with up to four times more water“

WARM UP Expert Advice

1309/2015

BARBELL BENCH PRESS 5 sets

5-8 reps

WEIGHTED PULL-UPS

5 sets 5-8 reps

BARBELL MILITARY

PRESS5 sets

5-8 reps

BARBELL SQUAT 5 sets

5-8 reps

BARBELL DEAD LIFT

5 sets 5-8 reps➜ Increase weight by five percent

with each exercise.➜ Try to increase reps with each set.

BARBELL FRONT SQUAT5 sets

10 reps

CLOSE GRIP WEIGHTED PULL-UPS

5 sets 8-10 reps

DUMBBELL BULGARIAN

SPLIT SQUAT5 sets

8-10 reps

DUMBBELL SINGLE ARM

ROW5 sets

8-10 reps

BARBELL ROW5 sets

8-10 reps

INCLINE DUMBBELL

BENCH PRESS 5 sets

8-10 reps

DUMBBELL BENCH PRESS5 sets

10 reps

SINGLE LEG

EXTENSION5 sets

10 reps

WEIGHTED SWISS BALL

CRUNCH5 sets

10 reps

WEIGHTED ABDOMINAL

CRUNCHES (LEGS HORIZONRTAL)5 sets x 10 reps

WEIGHTED ABDOMINAL

CRUNCHES (LEGS STRAIGHT)

5 sets x 10 reps

DECLINE BENCH PRESS4 sets 8 reps

HAMSTRING CURL

MACHINE4 sets 8 reps

DUMBBELL SHOULDER

PRESS4 sets 8 reps

DUMBBELL SHRUGS

4 sets 8 reps

INCLINE DUMBBELL

CURLS4 sets 8 reps

WALKING DUMBBELL

LUNGE5 sets

10 reps

BARBELL UPRIGHT

ROW5 sets

10 reps

WIDE GRIP ROW MACHINE

5 sets 10 reps

CLOSE GRIP BENCH PRESS5 sets

10 reps

ROPE CRUNCHES

4 sets 12 reps

BICYCLE CRUNCHES

FOR ABS4 sets

12 reps

WIDE GRIP PULL-UPS

(BODYWEIGHT)4 sets

12 reps

DUMBBELL STEP-UPS

4 sets 12 reps

DUMBBELL WALKING LUNGES

4 sets 12 reps

DAY

1

REST ON DAYS 3 AND 7

DAY

2DA

Y 4

DAY

5DA

Y 6

BODY LIKE:

SOUTHPAW

cclaimed actor and body shape chameleon Jake

Gyllenhaal busted out 2,000 sit-ups a day to ensure he looked suitably ripped in Antoine Fuqua’s upcoming boxing epic, Southpaw. He also gained a whopping 6kg (14lbs) of pure muscle mass on top of his regular weight before filming began. To achieve this, the 34-year-old star did three hours of boxing in the morning and three hours of strengthening, conditioning and cardio at night.

Here's what Jake’s iron-pumping workout looked like during the four weeks leading up to shooting:

a

When the first shots from the new boxing movie Southpaw were released, one thing was certain: Jake Gyllenhaal has never looked better. But how did he do it?

Celebrity Fitness

DING-DING: ROUND ONE

WARM UPMovie Star Secrets

1407/2015

Mankind has been running since the dawn of time, so you can even say it’s the oldest form of exercise. Nowadays, long-distance running is the number one cardio workout. But did you know some of these facts?

FIRST EVER MARATHON?Legend has it that after the Greek victory over the Persian army in 490 BC, a soldier ran 25 miles (40km) from the battlefield to Athens to deliver the good news. He then promptly collapsed and died.

OLYMPIC EVENTThe marathon was resurrected at the first Olympic Games, held in Athens in 1896. 17 runners took part in the race of 24.8 miles (40km).

BATTLE OF THE SEXESThe Boston marathon was established in 1897. It was so popular that in 1971 it was ruled that competitors would have to run the distance in less than 3 hours 30 minutes. This was changed in 2012 to 3 hours 45 minutes for women, and 3 hours 15 minutes for men.

ROYAL PARDONIn 1908, during the London Olympics, Queen Alexandra (wife of King Edward VII) extended the race by 385 yards (352m) so her children could see the race from their nursery. The length of 26.2 miles (42km) has been used ever since.

MOUNTAIN RANGEThe invitation-only Badwater Ultramarathon brands itself as the world’s toughest footrace. It covers a distance of 135 miles (217km) from Death Valley to Mount Whitney, taking in three mountain ranges along the way.

DESERT RUNNERSFor those not lucky enough to receive a Badwater invitation, there is always the Marathon of the Sands. Lasting six days, it covers a distance of 155 miles (249km) across the African Sahara. Good luck with that!

MANMARATHON

WARM UP Body Works

1509/2015

HOLD

60s

ENDURANCEMarathon running is all about strength and stamina. These moves can help you with all manner of training, even if you’re not into long distance running

ExErciSE

Use your elbows to push your body up from a press-up position.

Keep your abdominal muscles as tight as possible.

Hold for 60 seconds.

You will really feel your core working hard.

As you become more experienced, increase the time you hold the position for.

LUNGES THE PLANK

A HARD EXERCISE FOR BEGINNERS TO MASTER, YET ONE OF THE BEST WAYS TO IMPROVE YOUR CORE BODY STRENGTH, ALONG WITH WORKING YOUR LOWER BACK AND SHOULDERS.

LUNGES WILL KEEP YOUR LEGS STRONG, READY FOR THE FINAL PUSH YOU NEED AT THE END OF A LONG RUN.

With your feet close together – using your arms to balance if needed – take a step forward with your right leg and drop your left knee to the floor until both knees are bent.

Push yourself back up to a standing position and then repeat the motion, this time using your other leg.

Make sure you keep your head up at all times during this exercise.

Repeat 15 times.

Add weights as you become more adept.

Stand with your feet shoulder-width apart and facing forward, begin to slowly move down in a sitting motion.

Sit down as far as you can, and hold.

Return to the standing position. You will really feel your leg muscles at work in both the downward and upward motion.

Repeat 20 times.

As you become more experienced you can start to add weights for maximum resistance and increased leg power.

BODYWEIGHT SQUATS

WANT TO BUILD LEG MUSCLE FAST AND INCREASE YOUR RUNNING ABILITY? BODYWEIGHT SQUATS ARE JUST THE TICKET.

WARM UPMuscle Mechanics

WARM UP Kit Bag

TAKE ITOUTSIDE

WWW.CAMELBAK.COM

Never feel thirsty again, wherever you are. This ultimate survival back-

pouch can hold up to 1.5l of liquid. It even includes a straw that you can use to drink whilst on the move, and you can guarantee it will be germ free thanks to the HydroGuard coating in the tube. Along with storing liquid, the Bootlegger also doubles up as a backpack, and contains pockets deep enough for your wallet, a map and food.

Camelbak bootlegger

Speaking of drinking, you can never be too safe when it comes to what

you put in your mouth. The SteriPEN Ultra utilises the power of UV light to purify up to one litre of water in just a minute and a half. Chargeable by USB, the Ultra will destroy 99.9 percent of known viruses and bacteria that may cause you harm.

Perfect for adventurers who want to remember their epic journey in

style, this monopod can be used to take self-portraits. Lightweight enough to carry around with you, the QuikPod can accommodate a DSLR camera on its mount. It is waterproof too, meaning you can take it virtually anywhere.

WWW.STERIPEN.COM

WWW.QUIKPOD.COM

SteriPEN Ultra

QuikPod DSLR/POV

We all love a gym session, but sometimes we crave some wide open space. In order to survive the alfresco adventure, make sure you pack the following…

OUTDOORSPECIAL

1609/2015

Step into

LESS STRESS

Eating a high-fat meal when you are feeling stressed can slow your metabolism and lead to weight gain, according to research from Ohio State University, USA. The study suggests stressful events actually interfere with the body’s ability to process fat efficiently. This may be because stress increases insulin levels, which can favour fat storage. So, resist the urge to reward yourself with junk food after a bad day…

Timing is everything! No doubt you’ve heard all about nutrient timing, but it seems ‘daylight timing’ is significant too…

thE light

WARM UPWeight Loss News

1709/2015

etting out in the sunshine before lunch could help to keep you trim. Researchers from Northwestern University, USA found

that people exposed to bright morning light are likely to have a lower body mass index compared to those who get most of their light exposure later in the day. It is thought that bright morning light synchronises circadian rhythms (your ‘body clock’), influencing hormones that regulate sleep cycles and energy balance. Yet another good reason to fit in that early morning run!

g

Chewing gum can be an unlikely ally in the battle of the bulge. A study from Louisiana State University, USA found that chewing gum helps to curb appetite and control cravings. Another study, from the University of Rhode

Island, USA, found that people who chewed gum ate fewer calories during the day and also burned five percent more calories. Chewing appears to trick appetite sensors in the brain into thinking you are eating. Choose sugar-free varieties.

CHEW THROUGH CRAVINGS

DID YOU KNOW?DURING HIS PLAYING CAREER, MICHAEL JORDAN WOULD REGULARLY CHEW GUM DURING BASKETBALL GAMES TO HELP HIM CONCENTRATE

SUMMER SLIMMING

NAME

AGE

OCCUPATION

WEIGHT BEFORE

WEIGHT AFTER

DOB

Abdulaziz Ali Hajjiah

25

Civil Engineer at the Ministry of Electricity and Water

150kg (331lb)

79kg (174lb)

Sometimes the hardest part of a new exercise and eating plan is starting one. Reshmi Revi talks to Perfect Fit reader Abdulaziz Ali Hajjiah, who proves it really is worth it…

Photographed at Oxygen Gym. Photography by Muscles Studio

1809/2015

REAL LIFE BODY traNSforMatioN

WARM UP Motivation & Inspiration

WHAT WAS YOUR LIFE LIKE BEFORE YOUR BODY TRANSFORMATION?

I had been obese since childhood. This was due to so many bad eating habits like swallowing my food without chewing it, having multiple lunches and dinners, eating sweets and junk food almost every day.To make things worse, I wasn’t very active. When it came to my social life, I had many friends but it was challenging interacting with them if they wanted to do an activity.

WHAT MADE YOU DECIDE TO CHANGE YOUR LIFESTYLE AND LOSE WEIGHT?

I always wanted to lose weight but lacked willpower. Then one day I just decided I wanted to have a better life, in every sense of the word. I didn’t want my weight to prevent me from living my life to the fullest. I also wanted to wear whatever I liked without having to resort to specialty stores and have more self-confidence.

WHAT DID YOU DO?

I tried numerous times but failed. I even almost resorted to surgery but by the grace of God my sister told me she would help me. She enrolled me into a health company that delivers nutritious, portion-controlled meals and I used them for 16 months. I gave myself a total of two years to shed the weight. In the first three months I didn’t even have a cheat meal. On my 11th month, I deviated from the plan and gained weight. That made me decide to stick to the meals 100 percent from the 13th month onwards.

WHAT WAS THE MOST CHALLENGING ASPECT OF YOUR WEIGHT LOSS?

When people would say to me: “Oh, come on! Eating something out of your food plan won’t make you gain weight.”

HOW IS YOUR LIFE NOW?

My life is great. My self-confidence is great and I can do almost everything I couldn’t do before. My social life is fantastic as well and people commend me on all the hard work I put in to get here. I feel I need to pay this forward and hence I’ve a social media account on Instagram named @mr.diet. I motivate people to lose weight and make healthy recipes to let people know that having a healthy life isn’t really challenging. I’m also about to do my ISSA course online in sports nutrition.

WHAT’S A TYPICAL FOOD DAY LIKE FOR YOU?

I try to maintain a healthy lifestyle and make sure that my food contains all the nutrients my body needs such as proteins, carbs, good fats, essential minerals and vitamins. For example I’ll eat 40g of wholegrain cereal with half a cup of skimmed milk for breakfast, then wholewheat pasta with steak and vegetables for lunch. For dinner I’ll have 150g of grilled

salmon and roasted sweet potato and I try to stick to snacks that are low in sugars and fats while high in protein and fibre. And yes sometimes, I will have half a bar of chocolate!

DO YOU HAVE A CHEAT MEAL?

Yes I do; it’s my mom’s spinach stew!

WHAT’S YOUR EXERCISE PLAN?

I’m on a four-day weight split circuit training with 20-25 minutes of HIIT cardio four times a week. I tend to work out at 9pm.

WHAT ARE YOUR FAVOURITE SPORTS SUPPLEMENTS?

A good multivitamin and BCAAs.

WHAT’S YOUR ADVICE TO PEOPLE WANTING TO LOSE WEIGHT?

Starving yourself isn’t the key to losing weight, but having a healthy lifestyle is.

1909/2015

WARM UPMotivation & Inspiration

EXTREME

PRE-WORKOUTPOTENCY

SUPERCHARGED WITH AMENTOPUMP

SCIENTIF ICALLYFORMULATED TO:

Enhance Muscular Contraction and Increase Strength

Amplify Vasodilation For Extreme Muscular Pumps

Supercharge Mental Focus & Physical Intensity

2109/2015

TRAINTRAIN LIKE THERE’S NO FINISH LINE

WHAT'S NEW AT YOUR GYM?

12 WEEK PLAN: GLUTES MAXIMISE YOUR LOWER BODY

27

48

TRAIN WITH TY

Guide to survive + endurance vs resistance debate

MARTIAL ARTS

Exclusive Q&A with Kajukenbo teacher in Kuwait

How to get Ty OG’s enviable abs from the man himself

ENDURANCETRAINING

33 40 44 54

PLUS

POSITIVE THINKING: WILL YOURSELF TO WIN

ONE KIT WONDER: FULL BODY MEDICINE BALL ROUTINE

28

58

PHYSIO LOCKER: LOOK AFTER YOUR SHOULDERS 31

cientists have discovered a compound that can mimic the effects of exercise without even having to set foot in a gym.

Research on mice shows that ‘Compound 14’ – found by a team at the University of Southampton in the UK – reduces glucose levels and can even help the obese lose weight. The compound works by making the body think it has run out of energy and so it produces a molecule called AMPK, which promotes glucose uptake and metabolism – the same reaction that occurs when we train. While ‘Compound 14’ could help those with type 2 diabetes and obesity, surely nothing can replace the feeling of satisfaction you get after a great workout? The verdict: don’t cancel your gym membership just yet…

S

ON THE BENCH

Three different ways to use a bench press

SHOULD YOU DRESS UPTO WORK OUT? 29

coMPoUND ExErciSE

2523

TAKECHARGE

OF YOURBODY

PLATINUM UPDATE

SEPTEMBER 2015 >>>

For more information

on how you can book a squash

court at Platinum Messilah, please

call 1880 008.

2309/2015

If you’re a member of Platinum Messilah and being in the free weights area isn’t your idea of fun, why not get your sweat on at their squash courts?

● Good hand and eye coordination.

● Agility and flexibility.

● Increase in base strength and endurance.

● Increase in cardiovascular health.

● Just like most activities that promote cardiovascular health, regular sessions of playing squash will help decrease your risk of type II diabetes, hypertension, asthma and obesity.

● An hour’s worth of intense playing on the squash courts would see you burning, on average, 816 calories per hour! Perfect if you’re trying to shed weight fast while having fun.

● Research has shown that individuals who don’t like working out by themselves on the gym floor should either switch to group fitness classes to get fit or participate in an activity-based event like squash.

BENEFITS OF PLAYING SQUASH INCLUDE

IS IT THE HEALTHIEST SPORT EVER?

IN 2003, FORBES RATED SQUASH AS THE NUMBER ONE HEALTHIEST SPORT TO PLAY. OVER 20 MILLION PEOPLE PARTICIPATE REGULARLY WORLD-WIDE IN OVER 185 COUNTRIES.

Squash is a racquet game and is usually played in an indoor setting, either for fun or competitively. Unlike weight training, where the recommended age to lift is 16 years and above, squash is suitable for individuals of all ages.

CUE THE SQUASH COURTS

GAMEScoUrt

TRAINPlatinum News

LEGACYBECOME YOUR

BUILD YOUR LEGACY

IRON MASS™

REVOLUTIONARY ALL-IN-ONEWEIGHT GAINERHIGH PERFORMANCE MASS BUILDING FUEL*• SUPPORTS GAINS IN HARD, DENSE MUSCLE MASS AND STRENGTH* • 40G PROTEIN, LOW SUGAR, GLUTEN-FREE*• CONTAINS A BLEND OF HEALTHY FATS,

COMPLEX CARBOHYDRATES & BCAA NITRATES*

NEW!

© 2

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OXYGENUPDATE

SEPTEMBER 2015 >>>

2509/2015

estaurants at Oxygen Jabriya, Adailiya, Mangaf and Al Riggae are open from 9am to 3am on Saturday to Thursday, and Friday opening times are 12 noon to

1am.These eateries feature fresh food produce such as poultry, beef and a cornucopia of salad items as well as good low GI sources of starchy carbohydrates such as rice and potatoes, all prepped on the day and cooked in the most healthy way while adhering to excellent food and health safety standards.

FOR MORE INFORMATION ON THE RESTAURANTS, PLEASE CONTACT THE FOLLOWING NUMBERS:

Oxygen Adailiya 9600 6313Oxygen Jabriya 9600 6315Oxygen Mangaf 9941 1243Oxygen Al Riggae 9600 6312

r

Many people don’t realise the

importance of being mindful of their portion sizes and eating clean when embarking on a healthy lifestyle. To hit your fitness goals, 80 percent of your success largely boils down to your food consumption. There’s

this notion that one can out-train a bad diet but in reality that couldn’t be further from the truth. If your food isn’t on point, it will take you two or even three times the duration to reach your targets.

Aside from weight loss and weight gain, what you eat also

affects your sleep and hydration levels, all well as factors that increase your risk of cardiovascular disease, the three prominent ones in Kuwait being obesity, type II diabetes and high blood pressure. Keep your diet in check for a healthy and happy body.

If you’re a gym-goer at any of the Oxygen branches, be sure to check out their cafes and restaurants…

TRAIN MEANEat clEaN

TRAINOxygen News

FOOD FOR THOUGHT

JABRIYA

MANGAF

ADAILIYA

AL RIGGAE

AVALABLE AT

CrossFit is taking the world by storm, and now you can become a CrossFitter in Kuwait too. Head to Compact CrossFit in Mansuriya to see what all the fuss is about…

Compact CrossFit is located at Al Arabi Stadium, Mansuriya.

Classes run from Saturday to Thursday and opening times are 1.30pm to 9.30pm.

Follow them on social media: Instagram @compact_cf or Snapchat at compactcrossfit or call 5557 0086 for more information.

WHAT TO EXPECT

COMPACT CROSSFIT UPDATE

SEPTEMBER 2015 >>>

Every CrossFit group class starts with mobility warm up exercises. Head coach Tom Strojnik

emphasizes the importance of flexibility for injury prevention and skill learning. Proper technique for gymnastics, weightlifting and kettle bell exercises is imperative to avoid injury and expedite results. Proper form is covered repeatedly to ensure clients know what they’re doing and what to do should they get fatigued when doing their Workout Of the Day (WOD). Strength exercises come next, followed by the WOD. ‘CrossFitters’ at Compact sometimes might do two WODs that are high in intensity to build on their endurance and burn body fat. Each session ends with stretches after the workout to cool down.

CLIENTS WHO JOIN COMPACT ARE GIVEN TWO PRIVATE TRAINING SESSIONS TO INTRODUCE THEM FIRSTHAND TO THE BASICS OF HEALTH AND FITNESS. ONCE THE TRAINERS HAVE DETERMINED THEIR FITNESS GOALS, THEY CAN THEN PRESCRIBE A PERSONALISED PROGRAM TO HELP ACHIEVE THESE GOALS.

FREE PT SESSIONS

A new CrossFit gym has got people lifting, snatching and WOD-ing a frenzy; and it’s none other than Compact CrossFit

MAKE AN IMPACT ON YOUR

fitNESS

TRAINCompact CrossFit News

2709/2015

2809/2015

he reason behind the success of our champion athletes

in their various fields – the same reason behind the success of any other person in any other field – is the application of productivity. Productivity is applying maximum ongoing effort within the time available to achieve your goal.

All successful people know this, it is not a secret; they put all their efforts, time and thinking into achieving any goal – big or small – because that is the only way they know.

Bodybuilding champions are a fine example of productivity. Bodybuilding champions know the

equation of productivity. The best bodybuilders

go the extra mile. They spend every waking minute thinking about their goals; they endure gruelling workouts and tough diet regimes. They sacrifice their social life to attend the gym daily for weeks, months and years to attain their targets.

But, during training they do not only lift weights, they also overcome mental barriers and break through their psychological limits in order to be able to achieve their goals. This is the difference between the successful and the unsuccessful.

For those who say that our champions are not

productive, and that their achievements are the results of steroids, supplements or genetic factors, I would like to ask you this question: How did you train today?

Have you ever seen a champion training? He trains as if his entire life depends on it. He educates himself about the diets, supplements, sleep and training times, rest times, body mechanism, nutrition and everything he needs to develop his body.

If you want to be a champion, think like a champion. Lifting the weights is not enough. Good luck!

tSAUD HAMOUD AL FARHAN studies the effect of success and human psychology. He is particularly interested in the role of the mind over the body in productivity and success.

Before you achieve, first you must believe. All champion athletes knowthat mental preparation is just as important as physical training. And here's why you should do it too...

TRAIN Mind & Body

ABOUT THE AUTHOR

PART VIII: YOU SHOULD ‘DRESS UP’ TO WORK OUT…Some gym members think that wearing many clothing layers or heavy clothes such as hoodies will speed up their weight loss process. But are they right?

Yes, you’ll lose weight if you work out in heavy clothing – but only

temporarily. This is from the liquids that your body needs for an adequate workout session and guess what? That liquid weight you just lost will be put back on again after just a few glasses of water. In fact, you will also lose minerals and vitamins as you sweat more than normal, and you need those for general health and any fitness target you want to achieve.

When you wear a hoodie, your core temperature rises while you

work out, causing a fatigue that leads to low intensity exercise, which also slows down the fat loss process.

So unless you are a bodybuilder trying to lose a few fast kilos for weigh in day, save your precious liquids and energy to maximise long-term fat loss.

BY THE WAY… DID YOU NOTICE THAT THE MOST SHREDDED PEOPLE IN THE GYM ARE WEARING JUST VEST AND SHORTS?

2909/2015

TRAINFitness Fables

AVAILABLE AT

PROTECT YOUR

SHOULDERSWhen it comes to carrying weight, your shoulders are a core muscle, and any injury to them can affect your entire upper body. Here are two simple exercises to help prevent sprains, strains and tears

he shoulders help control the movement of your arms and it is not hard to see why they are so vital for both playing sports and simple day-to-day activities.

From swinging a bat to brushing your hair, many movements are impossible without the use of your shoulders. In terms of training, we use our shoulders for so many of our upper body exercises that an injury would be devastating. Try these moves to keep your shoulders strong.

t

➊ Sit on the floor with a resistance band under both of your feet.

➋ With your legs bent slightly and feet close together, pull both ends of the band towards you with your hands, ending with both your elbows bent behind.

➌ You will feel your shoulders taking the pressure as you pull the band up.

➍ As you become more experienced, you can tighten the band so your shoulders have to work harder.

➊ Again using a resistance band, with an end in each hand in front of your chest, bend over slightly.

➋ Now slowly pull your hands as far apart as you can.

➌ Your shoulder blades will move closer together, and you will feel your shoulders taking the main brunt of the strain as you stretch the band.

➍ Increase the resistance by shortening the length of the band as you become more adept at the exercise.

RESISTANCE BAND ROW

RESISTANCE BAND STRETCH

3109/2015

TRAINPhysio Locker

NEWSLETTER

@perfectfitmagperfectfit.kuwait @pfmag

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Fitness News

Bodybuilding Events Coverage

Lifestyle Tips

Training & Nutrition Advice

uscular hypertrophy (developing bigger looking muscles) is just one facet of fitness, a singular

example of physical development that you can pursue to improve how you look and feel. But if you’re at a stage where you feel as though you would like to do something more with your muscles, endurance training can add a whole new dimension to your exercise-related aims and open up far reaching fitness-related opportunities. Achieving a decent level of endurance fitness will allow you to compete in events and sports that hitherto may not have even appeared on your radar. So, if you’re hungry for change, looking for a challenge or simply keen to expand your fitness horizons – and you think you’ve got the staying power – why not give endurance training a go?

m

Building muscle needn’t be your only focus at the gym. A regime that focuses on stamina can provide a number of health benefits whilst affording you a firmer base from which to improve the gains. Here is the beginner’s guide to endurance training

CAN YOU KEEP UP?

Put your training to

the test – page 84

3309/2015

TRAINStaying Power

AEROBIC TRAINING

ANAEROBIC ENDURANCE TRAINING

LACTATE THRESHOLD

VO2 MAX

Exercise that occurs while the body is continually utilising oxygen, and usually performed at a moderate to low-intensity level.

Short-term exercise that relies on both anaerobic and a small amount of aerobic energy pathways. This will be a higher intensity exercise performed very close to the lactate threshold for typically less than three minutes.

How quickly your body is able to remove lactic acid produced during exercise of higher intensity.

Oxygen that your body is able to take in and use efficiently while exercising; usually measured in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min).

ENDURO 101

1.

2.

3.

4.

There are a number of different principles behind endurance

training in terms of what you can gain and how you should go about achieving it, so it’s important to first familiarise yourself with some of the key terms related to this particular facet of fitness.

3409/2015

TRAIN Staying Power

BUILDING A STRONG FOUNDATION

TRAINING FOR AEROBIC CAPACITY

Cardio is the first thing to do when endeavouring to condition your body for consistent endurance training, as this will allow you to work at higher levels of intensity further down the line. Start at a relatively low level of intensity and focus on duration. Once you are able to comfortably perform at that pre-set intensity for half an hour or more, you can make it more intense or do some interval training which allows you to train harder for a minute or two and is then followed by a similar time of going easy.

When you have a decent aerobic base you can next work toward performing at higher intensities for longer periods of time. Try to do these sessions two or three days each week, as this will enable you to carry on with your strength training sessions (or any other fitness-related activities) without causing too much disruption. At this stage, you can be pretty flexible with the duration of each session, although half an hour is a good recommended minimum.

PRINCIPLES OF ENDURANCE TRAINING

Endurance training relies mainly on the glycolysis system, an

energy system that, as long as oxygen is present, can burn both carbohydrates and fat compounds for fuel. In order to approach and eventually expand your lactate threshold and VO2 max, you need to push yourself to perform very high intensities of exercise. Incorporating exercises into your workout schedule that will improve your aerobic capacity – in conjunction with exercises that will improve your anaerobic endurance – is the most effective way to achieve optimal endurance gains.

Try to push yourself to maintain a pace that is quite intense and challenging. The longer your session, the lower the intensity is likely to be; however, the overall intensity should still be higher than your foundation training. You should try to keep a steady, even pace during these sessions in the same way you keep good form when lifting weights. Once you start to feel tired, stop. The aim is to steadily develop your ability to exercise for a longer period of time at a suitably challenging level of intensity.

3509/2015

TRAINStaying Power

When hitting these sessions it is important to give everything you've got for 10-20 seconds then go easy – walking – for 30-60 seconds. To begin with, the work/rest ratio for these should be approximately one (work) to three (rest). Over time you should be able to progress to up to ten repetitions of shorties. Don’t forget to do a warm-up and cool-down.

INCREASING YOUR LACTATE THRESHOLD AND VO2 MAX

Increased lactate threshold and VO2 max will make you achieve better results when performing endurance sessions and exercising at more moderate intensities. There is a tried and tested way of increasing your lactate threshold and VO2 max. Do two different workouts per week: one composed of short sprints (shorties); and one that consists of more moderate length intervals (longies).

SHORTIES

LONGIES

These sprint sessions will force you to work for a longer period of time, as they require you to go hard (but not quite as hard as for the shorties) for about 45-60 seconds. Then, you go easy for an equal duration. The idea is to get longies down to a one work to one rest ratio. Ideally, you should aim to do 20-30 minutes of these.

Fuel up for the challenge

– page 68

3609/2015

TRAIN Staying Power

CONSIDERATIONS

HERE ARE A FEW ASPECTS YOU SHOULD KEEP IN MIND WHEN UNDERTAKING A PERIOD OF ENDURANCE TRAINING:

As with resistance training, you will need to keep a good eye on your recovery abilities. This is very important, as you’ll need to ensure you’re not starting to see your day-to-day performance suffer because you are trying to do too much.

If you are taking up endurance training to prepare for (and perhaps compete in) a specific long endurance event, then you may find it beneficial to substitute a long duration session for one of the sprint sessions in the program.

If a lean physique is your main motivation then you should avoid doing excess volumes of moderate, steady-state aerobic training as the body tends to ‘learn’ about this type of cardio and adapt to its conditioning after a while. It will not work as an effective means for burning off body fat over time, so sprint sessions and heavy weightlifting work are much better for getting lean.

1

2

3

4

5

6

7

30 minutes of aerobic capacity work at a moderate-hard intensity level.

40 minutes of aerobic capacity work at a moderate-hard intensity level.

REST

REST

SHORTIES

LONGIES

ONE TO THREE HOURS OF ENDURANCE Activity such as running or cycling. The length of the session will be determined by the event (real or hypothetical) that you are training for, but you should look to increase the duration by around 10 percent each week.

This program should be coupled with a full-body weightlifting program to promote strong muscles and help with body maintenance issues. You can alter this schedule to fit your own preferences.

SAMPLE SCHEDULE

● 5 minute warm-up. ● 45-60 seconds on. ● 45-90 seconds off.● 7-8 reps. ● 6 minute cool-down.

● 5 minute warm-up.● 10-20 seconds on. ● 30-60 seconds off.● 8-10 reps. ● 5 minute cool-down.

3709/2015

TRAINStaying Power

t is fair to say that relatively few people these days go to the gym to develop

muscular endurance. Indeed, it could be argued that – aside from cardio bunnies – event specific athletes and competition standard players of team sports are normally the only people who tend to focus on this particular facet of fitness. The rest of us hit the gym simply to lift weights – overcome resistance – so that we can get stronger and look more jacked.

i

Learning about endurance training and understanding the differences between muscular strength and endurance can go a long way towards helping you to create a truly comprehensive fitness regime. Bo Heamyan has the facts

rESiStaNcE ENDURANCEVS

TRAIN Body Battle

3809/2015

The ability to perform a specific muscular action for a prolonged period of time. Your ability to run

a marathon, swim 50 lengths or bust out a hundred squats is determined by muscular endurance. In terms of training, exercising your muscles continuously for a prolonged period of time is the best way to increase and improve your endurance. Unlike most strength exercises, you don’t have to use weights to achieve this. Indeed, activities like power walking, swimming, cycling, aerobics or jogging can all be very beneficial in this respect, as can using a cardio machine or hitting a circuit training class.

It is worth noting that concurrent training regimes, such as developing

endurance and strength goals within the same week, have becoming increasingly popular in recent years, more so with the emergence of innovative training programs like CrossFit. The reasoning behind this is simple: simultaneous developments of strength and endurance can lead individuals to experience more symbiotic – and more significant – fitness gains. So, if you're interested in maximising your full fitness potential rather than just ‘looking the part,’ you may find focusing on muscular endurance as well as muscular strength to be a very beneficial strategy.

MUSCULAR ENDURANCE

THE RESULTS

Intro to Endurance – page 33

The muscle’s capacity to exert force against resistance. Your ability to

bench press a barbell weighing 90kg for one repetition is a measure of your muscular strength. Although this resistance is most commonly a weight, it can be anything from an exercise band to an opposing athlete, or even an object within your home or workplace that needs picking up. To increase your muscular strength you simply need to create resistance against your muscle to the point that you deliberately cause small tears in the fibres of the muscles to form. When your muscles repair these tears (aided by the right nutrition), they become larger and provide you with greater density and strength.

MUSCULAR STRENGTH

ENDURANCE

TRAINBody Battle

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4009/2015

There are as many different opinions about the incline-vs-flat-vs-decline bench press debate as there are ways of doing the movements themselves. But with this Perfect Fit guide, you can find the right one for you…

SET T

HE

BENCH MARK

Workout modelled by Hussain Al Mosawy at Oxygen Gym. Follow him on Instagram @matador86. Photography by Muscles Studio

TRAIN Equipment Expert

4109/2015

here are two primary muscles that make up the chest: the pectoralis major and the pectoralis minor. The pectoralis major is the primary muscle used when bench pressing. It has two

major insertion points: the clavicular point (at the collar bone) and the sternalcostal point (at the sternum). The sternalcostal portion is much larger than the clavicular portion, therefore it can move more weight than the part of your chest nearest your collar bone.

t

Nearly all gyms have benches that allow you to

adopt an incline position – raising the back and shoulders up from a zero degree (flat) plane. An incline press focuses more attention on the upper portion of the pectoralis major/clavicular head.

The greater the incline, the more stress is placed on the anterior deltoid (shoulder) muscles. Indeed, it is typically the case that the incline press puts more relative pressure on a lifter’s shoulders than either the flat or decline press.

While some benches maintain a fixed angle (usually 45 degrees), others can be adjusted from 15-60 degrees (the general consensus is that an incline of 15-30 degrees puts optimal stress on the upper pec).

Electromyogram (EMG) studies have shown that the incline

press is the most effective of the three variants at activating the smaller part of the chest muscle. However, the fact that heavier weight is displaced onto the shoulders when the incline angle becomes increasingly acute means this variant is more likely to cause the clavicular head to become stressed or inflamed.

VERDICT

INCLINEBENCH PRESS

TRAINEquipment Expert

4209/2015

It is a sign of the popularity of the flat bench press that

Mondays are known as ‘National Bench Day’ in gyms all across the USA.

There’s a very good reason why the flat press is the most favoured. In general it allows people to lift the most weight. The flat bench press engages the larger surface area of the pectoralis muscle – the sternocostal head – more than either the incline or decline movements, an action which generates the most muscle fibre activity within the pectoralis major as a whole.

Because it allows you to generate the most force, lift

the most weight, and enjoy a full range of motion (particularly with dumbbells), the flat press is a great all-round exercise for general chest development. That being said, the temptation to lift heavy ‘because you can’ ensures torn pecs and shoulder injuries are perennial issues. Moreover, lifters who are determined to develop an extremely well defined chest can rarely depend on flat bench presses alone to achieve such aims.

VERDICT

FLATBENCH PRESS

TRAIN Equipment Expert

4309/2015

Lowering the back and shoulders into a declined

pressing position has the effect of targeting the lower areas of the pectoralis major.

Most people are surprised to learn that the decline bench press typically activates more muscle fibres than its inclined counterpart (with most of that stimulation occurring in the lower sternal pectoral muscles). Because a larger part of the pectoralis major is being activated, lifters are often able to press more weight during a decline-based movement than they can via an incline press.

In fact, iron-pumpers who manage to consistently perform this movement with perfect form (an action which actually leads to a shortened range of motion) are even able to lift more during their decline bench press than they can via a flat bench press.

Many lifters (including bodybuilding greats like Dorian

Yates and Jay Cutler) swear by the decline press as it enables them to sculpt their lower pecs and lift relatively heavy weights without fear of unduly compromising their anterior deltoid muscles or irritating any existing shoulder niggles.

VERDICT

DECLINEBENCH PRESS

TRAINEquipment Expert

ne of the best ways to diversify your training is to take up a martial

art. Many athletes from all kinds of sports participate in boxing, kickboxing and jujitsu – to name but a few – in order to switch up their training, get a shredded physique and gain a ton of knowledge and street smarts in defending themselves.

AHMED ABU-MARZOUQ

The 30-year-old pilot holds a 3rd Degree Black Belt in Kajukenbo as well as a 4th Degree Black Belt in Russian Sambo. As the Head Instructor and owner of Kajukenbo Ohana Kuwait (KOK), Abu-Marzouq certainly knows his stuff.o

Perfect Fit gets up close and personal with one dude you wouldn’t want to mess with! Reshmi Revi interviews Ahmed Abu-Marzouq…

STREET FIGHTERS KAJUKENBO IN KUWAIT

Photography by Muscles Studio

4409/2015

TRAIN Martial Arts

PLEASE TELL US ABOUT YOUR LIFE IN MARTIAL ARTS

I started when I was eight years old with Judo, before becoming a student of Kajukenbo in 2002. I trained under the tutelage of my late instructor, Sifu Ahmed Zakariah Hussein, for eight years. Then I met Grand Master Robert New, who took me under his wing and showed me the real world of Kajukenbo. I travelled to Hawaii in 2012 and trained there every day for almost a month before being tested in front of a panel of the six most respected Grand Masters in Hawaii.

With over 12 years training in Kajukenbo and with God’s blessing, I became the first Arab from Kuwait to be trained and tested in Hawaii. Then as Grand Master New’s Representative and with the backing of the other Hawaiian Grand Masters, I opened KOK in Salmiyah.

I now hold the rank of 3rd Degree Black Belt in Kajukenbo, 4th Degree

Black Belt in Russian Sambo and I became the World All Styles Championship (WAC) Kuwait president in March 2014. I also hold the position of Head of Kuwait for the WAC National Team of Martial Arts.

4509/2015

TRAINMartial Arts

There are five men credited as the founders of Kajukenbo, and it is from their respective arts that Kajukenbo draws its name.

Ka

Ju

Ken

Bo

– Karate

– Judo and Ju-Jitsu

– Kenpo

– Chinese Boxing/Kung Fu

Philosophical Meaning of Kajukenbo:

“THROUGH THIS FIST STYLE ONE GAINS LONG LIFE AND HAPPINESS.”

WHAT IS THE HISTORY OF KAJUKENBO?

Kajukenbo is a hybrid martial art system, founded in 1947 at the Palama Settlement on Oahu Island, Hawaii. It’s the first MMA in the world, dubbed the Hawaiian Original Mean Martial Art (OMMA). It was developed by a group calling themselves the Black Belt Society, which consisted of black belts from various martial arts backgrounds who met up, trained and learned from one another. This was the beginning of an evolutionary, adaptive style designed to combine the most useful aspects of the arts. In the late 1940s, the Palama Settlement was a violent area and fistfights or stabbings were commonplace. From this environment, the founders of Kajukenbo wanted to develop an art that could be readily useful on the street. As they trained and fought in and around Palama Settlement, the founders of Kajukenbo quickly gained a reputation as formidable street fighters. In 1950, Adriano Emperado, along with his brother Joe Emperado, began teaching the new art in an open class. They called the school Kajukenbo Self Defense Institute (KSDI).

TELL US ABOUT YOUR DOJO IN KUWAIT – KAJUKENBO OHANA KUWAIT (KOK).

We have competed twice in the WAC. First was in Portugal in March 2014 where we took three medals: one gold, one silver and one bronze in a knockdown division for men. Then this March we won nine medals: five gold, three silver and one bronze, all in the MMA Division and BJJ Division shared between the KOK Dojo and two other Brazilian Jiujitsu Dojos in Kuwait called GFTeam and JJ Academy.

PLEASE TELL US A BIT MORE ABOUT THE MOVES YOU SHOWED IN TODAY’S SHOOT.

In the event of multiple attackers, I would suggest going for the groin shot, knife defence (if your assailant is armed), high kick block, punch block and attack. The great thing about Kajukenbo is that it makes you ready to fight against multiple attackers, defence against knives, sticks and more by applying the Rush Kenpo techniques and the dirty fighting techniques that are pure street self defence.

KaJuKenBo:

4609/2015

TRAIN Martial Arts

TRAINMartial Arts

FIND OUT MORE

Instagram: @K_O_Kuwait E-mail: Q8kajukenbo-ohana@live.comTel: +965 9919 4419

CAN ANYONE PICK UP KAJUKENBO?

Yes. It’s for everyone.

WHAT’S THE MOST CHALLENGING ASPECT OF YOUR MARTIAL ART?

Kajukenbo is all about making a positive source for everyone. It’s about how we can affect people in a good way that will ultimately enrich lives. Kajukenbo teaches us how to be more respectful, humble, honest, patient and strong.

WHAT DO YOU LIKE MOST ABOUT KAJUKENBO?

It makes you a better person in every way.

WHAT MAKES KAJUKENBO DIFFERENT FROM ALL THE OTHER MARTIAL ARTS?

Kajukenbo was born from the reality of the street. It’s the perfect art of fighting dirty. Grand Master Robert New always said: “Who said fighting is clean? The street is not fair. There are no rules.”

KOK SCHEDULE

SAT SUN MON TUE WED THU FRI

Kajukenbo (Men)

Kajukenbo (Women)

Kajukenbo (Kids)

WAC MMA (Men)

Fitness (Men)

7:00-8:30

9:00-10:00

7:00-8:30 7:00-8:30 7:00-8:30 -

-

5:00-6:30 5:00-6:30 5:00-6:30 -

9:00-10:30 9:00-10:30 9:00-10:30 -

-

5:00-6:307:00-8:30

9:00-10:00 9:00-10:00

Through this fist style one gains long life and happiness Philosophical Meaning of Kajukenbo

❝

5:00-6:307:00-8:30

4709/2015

Workout modelled by Fayez Al Meijel at Platinum Health Club. Follow him on Instagram @coach_fayez. Photography by Muscles Studio

4809/2015

t is very rare for gym goers – even the most serious amongst us –

to talk about ‘glute day.’ Everyone makes room for arm day, chest day, and maybe even leg day – but if you train seriously with aspirations of stepping into the competitive arena one day, then a shredded set of glutes is an absolute must.

So whether you are looking to smash your deadlift personal best, increase power, or improve the look of your physique, add these moves into your arsenal over the next 84 days.

i

The glutes are the largest muscle group in the body. They play a major role in all lower body exercises, and also help to improve your posture and athleticism. Aidan Bricker has a 12-week workout to get a tip-top bottom…

THE

MA

XW

OR

K Y

OU

R G

LUTE

S TO

TRAIN 12 Week Workout

THE EXERCISESYour glutes are a supporting muscle group for many lower body exercises

that you perform – like the squat and the deadlift. But unless you have been training with the specific aim of improving your glutes, chances are you won’t have been focusing on them very much. Some of the exercises listed here may be familiar to you, and the key here is to really try to ‘feel’ the muscle group that you are trying to target. Others will be less familiar and will target your glutes in a completely different way.

4909/2015

TRAIN12 Week Workout

5009/2015

GOOD MORNING

TOP TIP

A great exercise that works your glutes, as well as your hamstrings and lower back.

Be sensible with the amount of weight you use here. Warm up thoroughly and start off light before building up to using heavier loads.

➊ Stand with your feet shoulder-width apart, a barbell resting on your upper back.

➋ Looking forward, keeping your back straight, and with only a slight bend in your legs, slowly lower your upper body down until it is almost parallel with the ground.

➌ Squeeze your glutes hard and return to the starting point.

➍ Repeat for reps.

CABLE KICKBACK

TOP TIP

An excellent isolation exercise to finish your glutes off at the end of a session. The focus here is on tension and feeling the ‘burn.’

Cables are great for keeping constant tension on the target muscle, so really squeeze and ‘feel’ your glutes to cultivate a strong mind-muscle connection.

➊ Kneel on all fours in front of a cable machine with one of your feet looped through an appropriate attachment.

➋ In a smooth and controlled motion, kick behind you and slightly up.

➌ Pause briefly, then slowly return to the starting point.

➍ Repeat for reps, then switch legs and go again.

TRAIN 12 Week Workout

TRAIN12 Week Workout

5109/2015

GLUTE-HAM RAISE

TOP TIP

An excellent exercise that will help to strengthen your glutes, as well as your hamstrings, core and lower back.

If you find the exercise too difficult to perform for reps, push yourself off the floor and just focus on the negative portion of the exercise.

➊ Position yourself in a glute-ham raise machine with your body hanging down and your arms crossed over your chest.

➋ Squeeze your glutes hard, and in a smooth and controlled motion, lift yourself up until your body is upright.

➌ Pause briefly at the top, then slowly lower yourself down to the starting point.

➍ Repeat for reps.

5209/2015

DUMBBELL STEP UP

TOP TIP

This move will help to strengthen your glutes and quads, and will also improve your core and stability.

Only use the leg that is on the bench to push yourself up. This will keep the tension on the target leg, stimulating more muscle growth.

➊ Stand in front of a bench, holding a dumbbell in each hand.

➋ Place one foot onto the bench in front of you, and push hard through your heel, so that you are standing on the bench with one leg.

➌ Slowly lower yourself to the starting point.

➍ Repeat for reps, then switch legs and go again.

TRAIN 12 Week Workout

5309/2015

12-WEEK WORKOUT PLAN

WEEKS 1-4

Barbell Hip Extension 3 sets of 6-8 reps

Good Morning 3 sets of 10-12 reps

REST2 minutes between sets

REST90 seconds between sets

REST60 seconds between sets

WEEKS 5-8Barbell Hip Extension 3 sets of 10-12 reps

Glute-Ham Raise 3 sets of 6-8 reps

Glute-Ham Raise 3 sets of 10-12 reps

Good Morning 3 sets of 12-15 reps

WEEKS 9-12Barbell Hip Extension 2 sets of 12-15 reps

Glute-Ham Raise 2 sets of 10-12 reps

Step-Up 2 sets of 12-15 reps

Cable Kickback 2 sets of 15-20 reps

Over the next 12 weeks you will be putting these

exercises together to create a training program designed to build strength and add size and shape to your glutes. The exercises in each

workout will vary, as will the number of reps and sets that you perform.

This workout can be performed weekly, but be sure to leave time to rest between your normal leg workouts and these glute-focused

sessions. Your glutes are worked hard during many leg exercises like squats and deadlifts, so leave a couple of days between lower body workouts to ensure you are properly recovered.

BARBELL HIP THRUST

TOP TIP

A great exercise to improve your power, posture and glute strength.

Squeeze your glutes hard at the bottom of the move so you are generating force from the target muscle.

➊ Balance your shoulders horizontally across a bench with your feet planted on the floor and a barbell resting across the top of your hips.

➋ Holding the barbell in both hands, and keeping your back pressed into the bench, slowly lower your bottom down towards the ground, until it is almost touching the floor.

➌ Pause briefly, then press hard through your heels until your body is straight and your legs are parallel to the ground.

➍ Repeat for reps.

TRAIN12 Week Workout

Workout designed and modelled by Ty OG at Oxygen Gym. Follow him on Instagram @tyoghd. Photography by Muscles Studio

DESI

GNTRAIN Celebrity Workout

5409/2015

Summer is here and nothing sizzles better than showing off a pack of chiseled abs on the beach or at the pool. Luckily Ty OG is on hand with a fantastic guide to getting a set of perfect abs…

yrone Ogedegbe – better known as Ty OG – has just returned to Kuwait from competing at the Universe Weekend in Miami,

where he cinched third place in the Pro Short class. While prepping for the comp, Ty invited Perfect Fit to join him for a workout and let us in on some top secret ab workout tips and hints.

The 31-year-old, originally from Nashville, Tennessee, said: “The focus of the workout was getting that burn during your abs workout. We want to push every bit of fat out and also to increase the level of definition.

“Each exercise is designed to isolate specific areas of the abs as it makes for a more effective workout,” he added. “All the exercises demonstrated are what I do prior to a show to help bring out the details of this muscle group.”

Sounds good to us – here goes!

TobliqUE twiStSHOW TO DO?

● Lie on your back on a mat or decline bench with your feet planted firmly on the floor.

● Hold a weight of your choice in both hands with your arms out straight in front of you and pull your body upwards from the core as if performing a regular sit-up.

● As you get to the top of the sit-up, twist your body to the right so the weight moves down at the side of your body. Hold this position, keeping your abs tight.

● Return your body to the centre, then lower yourself back down to bench or mat.

● On the next go, twist your body to the left.

● Repeat for reps, alternating right and left.

TY’S TIP

I use a reasonable weight that’s not too heavy so as not to get too thick around the belly and make sure to keep a good aesthetic look.

6 SETS20 REPS

TRAINCelebrity Workout

5509/2015

haNgiNg wiPErSHOW TO DO?

● Hang from a pull-up bar with your arms slightly wider than shoulder-width and your feet together.

● With your legs straight and feet together, exhale, and use your core muscles to bring your feet up and towards the right.

● Then slowly bring them back down to hanging position.

● Repeat the movement, this time bringing your feet up and towards the left.

● That’s one rep.

TY’S TIP

You can hit the lower abs from this also by raising your legs upwards towards your head or waist at the beginning or end of each rep.

REMEMBER, YOUR REST PERIOD SHOULD BE

FROM 15-30 SECONDS DEPENDING ON THE LEVEL

OF INTENSITY OF YOUR LAST SET

ty’S toP tiP

SIX SETS10 REPS EACH SIDE

TRAIN Celebrity Workout

5609/2015

HOW TO DO?

● Lie on your back on a mat or bench with your legs out and your heels up off the floor.

● With a very slight bend in your knees, use the mid section of your core to make up and down scissor movements with your legs.

● Try to keep your abs contracted throughout the entire set.

HOW TO DO?

● Position an exercise bench at a decline angle.

● Lock your feet at the top and start with your body straight and your head flat on the bench (below your feet).

● With your hands across your chest (or behind your head if you prefer), contract your abs so that your elbows move towards your thighs.

● Flex your abs at the top of the movement, then slowly lower yourself back to the start.

● In between each rep, leave about 2cm between your back and the bench so you are not lying down in between each exercise.

● Repeat for reps and don’t get dizzy!

TY’S TIP

Add weight for even more resistance if you can.

SIX SETS20 REPS

TY’S TIP

Keep your back straight and your hands on the ground for this one.

SIX SETS20 REPS

lowEr ab KicKS

UPPEr abS

TRAINCelebrity Workout

5709/2015

5809/2015

hoose a weight of medicine ball

that is heavy enough to provide resistance yet light enough to ensure you’ll maintain adequate control and accuracy. Only do as many reps as you can manage with good form.

c

A full body workout in just five moves with only one bit of kit. Interested? Bo Heamyan has the perfect workout to slash your gym time in half…

Workout modelled by Ammar Al Khothor at Oxygen Gym. Follow him on Instagram @bo3mraaa. Photography by Muscles Studio

GAMESBALL

TRAIN One Kit Wonder

5909/2015

➊ Stand with your feet hip width apart, holding the medicine ball just in front of you.

➋ Engage your core and step forward into a lunge with your left leg. Ensure your thigh remains parallel with the floor.

➌ Extend your arms and move the medicine ball round to the left, rotating your torso as you do so.

➍ Maintain the lunge and return the ball to the ‘neutral’ position.

➎ Stand, then lunge again with your right leg and rotate once more, this time to the right.

➏ Repeat for reps.

LUNGE WITH TWIST

Do not let your knee move ahead of your toes during the lunge phase.

TOP TIP

➊ Stand with your feet hip-width apart and hold the ball in front of your chest.

➋ Descend into a squatting position and reach the medicine ball back between your legs.

➌ In one explosive movement, swing the ball up and over your head until it is behind your head and neck. At the apex of the move, throw the ball forcibly to the ground behind you like a reverse ‘slam-dunk.’

➍ Repeat for reps.

REVERSE THROW

Make sure you throw the ball DOWN rather than BACK.

TOP TIP

TRAINOne Kit Wonder

6009/2015

➊ Stand with your feet together, clutching the medicine ball to your chest with both hands.

➋ Carefully lift your left foot off the floor, bending your knee slightly as you do so. Hold this position for one second before stepping forward into a lunge.

➌ When you feel your bodyweight shifting to your left leg, extend your arms vertically so that the medicine ball is above your head.

➍ While maintaining the lunge, move the ball back to your chest.

➎ Return your left leg back to the starting position.

➏ Alternate and repeat for reps.

LUNGE WITH OVERHEAD PRESS

To work your core harder, place your feet as if you are walking a tightrope during the lunge.

TOP TIP

➊ Hold the medicine ball at your upper chest and adopt a squatting stance.

➋ Driving through your heels, jump up and propel the ball vertically as high as you can (it should look like a misguided basketball ‘jump-shot’).

➌ Pick up the ball and repeat for reps.

SQUAT, PRESS & THROW

Make sure you move out of the way once you’ve let go of the ball.

TOP TIP

TRAIN One Kit Wonder

6109/2015

➊ Lie down on your back with knees bent.

➋ Holding a medicine ball in both hands, extend your arms fully overhead so that your biceps are brushing your ears.

➌ Pull your knees into your chest and, in one move, use the weight of the ball to propel you into a squatting, then standing position.

➍ In a controlled manner, lower back down to the squat position and return to your original lying position.

➎ Repeat for reps.

ROLLING SQUAT

This move can be tricky to get right when first starting out but perseverance is key.

TOP TIP

TRAINOne Kit Wonder

LEARN MORE @ MUSCLEPHARM.COM© 2013 MUSCLEPHARM CORP.

* These statements have not been evaluated by the Food and Drug Administration This product is not intended to diagnose, treat, cure or prevent any disease.

#MPNATIONTHE ATHLETES COMPANY™

REAL ATHLETES.REAL SCIENCE.™

6309/2015

FUELHEALTHY EATING ALWAYS PAYS OFF

MASHED AVOCADO: THEREDUCED FAT CONDIMENT

PLUSSTAYINGPOWER

CHEATDAY

GETPUMPED

Body boosting supps from Oxygen and Health House

Endurance fuel to help your body go the distance

Bao and its ancient culinary art of Asian steamed buns

Three varieties of sports drinks and when to use them

ENERGYDRINKS

68 70 72 77

65HEALTH HOUSE NEWS:IN STORE THIS MONTH

67SUPERFOOD OF THE MONTH: BEETROOT

66

fooDbaNKe are told that the food industry is big money, but what about food itself being used as currency? In

ancient times, various foodstuffs were used to pay for goods and services; salt was used for wages in Ancient Rome and also across East Africa during the Middle Ages. In fact the Latin word for salt is where we get the term ‘salary.’ Tea bricks were used in Ancient Asia, and in the African region now known as Cameroon the payment method was potato mashers, 30 of which could purchase a wife. Many people love chocolate and cheese, but would you like to be paid with it? In Central America, the cocoa bean was the currency of choice, and in Italy it was Parmigiano cheese. Every payday would be cheat day!

w

www. refocusmedia.com

PRINTERS MAKE BOOKS. PUBLISHERS CREATE DREAMSWhatever your business, it’s our business to make your magazines and brochures the best

Next time your business needs a magazine or brochure choose Refocus Media. As contract publishers, we know it takes more than words and pictures to make a specialty magazine. With an international team of designers and writers we will make sure that your business will reach out and touch people in the best possible way.

HEALTH HOUSE UPDATE

SEPTEMBER 2015 >>>

6509/2015

If you want take supplements but don’t know where to start, why not head down to Health House Nutrition?

wned by Mohammad Boukhamsin, Health House Nutrition currently

has three stores in Sharq, Kaifan and Sabah Al Salem with its fourth store in Al Reqea opening soon. Stocking brands such as Evogen Nutrition, AllMax Nutrition, FA Nutrition and MEX Nutrition, their

shelves are bulging with a variety of whey protein powders, fat burners, amino acids and vitamins, as well as supplements for your pre-, during and post-workout phases from these four brands. Health House frequently has local athletes such as Mohammad Dashti stocking up on supplements.

NUMEROUS STUDIES HAVE SHOWN THE BENEFITS OF SUPPLEMENTATION WHEN COMBINED WITH A HEALTHY LIFESTYLE PLAN AND SOLID EXERCISE ROUTINE. SUPPLEMENTS ARE IMPORTANT AS THEY FILL IN MISSING NUTRIENTS IN ONE’S DIET AND MAY EXPEDITE YOUR FITNESS AND WELLNESS GOALS.

Health House Nutrition stores are open daily from

10am to 10pm.

For more information, you can follow them on

Instagram@health_house_nutrition

or call 9798 7719.

o

WHY

SUP

PLEM

ENT?

➊ Pump Core➋ IsoJect➌ GlycoJect➍ Aminocore➎ Carnigen

➊

➋

➌➍

➎

a rEality

TOP PRODUCTS

MAKE YOUR DREAM BODY

THE TOP FIVE BEST-SELLING SUPPLEMENTS AT HEALTH HOUSE NUTRITION:

FUELHealth House News

avocaDo Mayo

toP

tiP

If you order mayo on your lunchtime sandwich without a second thought, now’s the time to reconsider. Mashed avocado makes the perfect nutrient-packed substitute

EATTHIS

Squeeze a few drops of lemon or lime juice over your mashed avocado to stop it turning brown. You can also add a sprinkling of chilli flakes, chopped coriander (cilantro) or garlic powder to taste.

7g

fibre

0g

fibre

80g

fat

733kcal

calories

160kcal

calories

15g

fat

[Each 100g contains]

NOTTHAT

ayonnaise may seem like an indispensable accompaniment to your sandwich or salad, but

it’s a habit you might want to break when you reflect on the dietary cost. A 15g tablespoon of mayonnaise contains a massive 110kcals and 12g fat – eat that every day of the working week and it adds up to an extra 550kcals and 60g fat! That will do no favours to your waistline, and the high cholesterol and saturated fat content raises your risk of heart disease too.

Avocado is an excellent alternative; with only a fraction of the calories and fat, and a good amount of fibre, it can be mashed to make a deliciously moist sandwich dressing that will complement almost any filling. Avocado delivers a host of other benefits too. It is rich in vitamins (particularly vitamins K, C and E), minerals (potassium, magnesium and iron) and anti-inflammatory phytonutrients. The beneficial fats it contains support heart health and increase absorption of antioxidants when added to a salad. Avocado also supports blood sugar regulation. Get mashing!

m

6609/2015

FUEL Food Fight

6709/2015

eetroot is virtually fat free, rich in magnesium and fantastic for anaemia

sufferers as it’s high in iron too. It also contains a compound called betaine that is renowned for relaxing the mind because it helps blood flow to the brain. Nitrates, also found in beetroot, are turned into nitric oxide by the body, and can lower blood pressure – so it also helps reduce the risk of heart disease and blood clots.

B

rEci

PEC

LEA

NSI

NG

V

EGET

ABL

E JU

ICE

DRI

NK

4g

protein

161kcal

calories

0g

saturated fat

1 medium sized beetroot 1/2 cucumber 1 cup of pineapple chunks 1 teaspoon of honey

Wash and peel the ingredients, blend, chill, then serve.

[per serving]

TRY THIS BEETROOT ALSO HELPS WITH SKIN INFLAMMATION AND ACNE, AS IT CLEANSES FROM WITHIN AND SUPPORTS THE REMOVAL OF DEAD SKIN CELLS, ENCOURAGING THE PRODUCTION OF HEALTHY NEW ONES.

This purple root vegetable packed full of super goodness can be mashed, roasted or pickled, used in a warm salad with goat’s cheese and butternut squash, or in a cold salad with peppers, nuts and seeds.

Alternatively, beetroot chutney is an excellent accompaniment to a cheese board. The best way of absorbing its benefits is to eat it slowly, as nitrates are converted by saliva in the mouth.

DRINK ME

Beetroot, the purple root vegetable that dates back to Ancient Greece, is so versatile it’s a must for any superfood fanatic. Let’s find out more about this vivid coloured veggie…

EAT ME

BEETROOT

FUELSuperfood Of The Month

6809/2015

here’s nothing worse than scheduling an endurance session – whether that’s

a triathlon, a sports match, or just a heavy lifting session at the gym – only to find that halfway through, you’re running on empty. Any type of endurance exercise will increase your need for energy to power your efforts, and fuel for recovery.

PROTEIN FOR STRENGTHProtein is indispensable for muscle growth and recovery. Prolonged and intense training increases the rate of protein breakdown; take on around 1.8g protein per kg (2lb) body weight daily for endurance, strength and mass gain. Combining protein with carbohydrates after exercise increases levels of

testosterone, which promotes muscle growth, and reduces muscle soreness. The ideal ratio for a post-exercise meal or drink is 20-40g protein and 60-120g carbs.

CARBS FOR FUELCarbohydrates are your body’s primary source of readily available energy, and without sufficient intake, you will quickly burn out. Aim for 7-10g carbs per kg (2lb) body weight on heavy training days. Slow-release carbs such as whole grains, sweet potatoes and beans eaten two to four hours before training can improve endurance. If you train for over an hour at moderate to high intensity, you need to take on more carbs, either as a sports drink, or as easily digested food such as a banana, raisins or a cereal bar. You also need to refuel immediately following exercise, ideally 1g per kg (2lb) bodyweight within two hours of finishing your session. Serious endurance athletes should discuss carb loading with a sports nutritionist, to get an individually tailored program.

t

FIVE PRE-WORKOUT MEALS (2-4 HOURS BEFORE SESSION)

FIVE POST-WORKOUT SNACKS (WITHIN 2 HOURS OF SESSION)

3 Porridge made with milk3 Chicken, brown rice and salad3 Pasta with tomato sauce, cheese and vegetables3 Baked sweet potato with beans, tuna or cheese3 Wholemeal sandwich with chicken, egg or peanut butter and salad

3 Banana and a glass of milk3 Wholegrain cereal with milk3 Handful of dried fruit and nuts3 Yogurt drink3 Whey protein and maltodextrin shake

Want to go harder, for longer? Nutritional therapist Lisa Monteith looks at the foods and supplements that will boost your strength and stamina

EATINGENDURANCE

FUEL Fitness Fuel

6909/2015

FIVE SUPPLEMENTS FOR STAYING POWER

BETA ALANINE

Taken one to two hours before training, this amino acid can fight fatigue, improve blood flow to muscles, and increase oxygen utilisation. For best results, take it two months on, two months off.

ISOTONIC ENERGY DRINK

It is vital to stay well hydrated and replenish electrolytes during endurance exercise, in order to fight fatigue and muscle cramps. Many isotonic drinks also contain vitamins, minerals, amino acids and caffeine, for an extra energy boost. Take immediately before and after training.

RHODIOLA

This is an adaptogenic herb, meaning that it helps your body to cope with physical and mental stress. Studies suggest it improves performance and reduces fatigue during endurance exercise. Best taken in capsule form.

CREATINE

The benefits of creatine for high intensity training and muscle mass gain are well documented. It may also help endurance by producing a burst of power when it is needed in interval training, as well as speeding up recovery.

CASEIN

A slow digesting milk protein, it provides all the essential amino acids needed for recovery and muscle growth at a sustained rate. Taken at bedtime, a casein shake can keep you anabolic (building muscle) right through the night.

➜

FUELFitness Fuel

7009/2015

ommercial sports drink products are separated

into three categories: hypotonic, isotonic and hypertonic. The amount of fluid, electrolytes and carbohydrate contained within a product’s formula determines which of the three categories it falls into. If you keep in mind that hypotonic drinks maintain hydration, isotonic drinks provide carbohydrate and maintain hydration, and hypertonic drinks primarily supply carbohydrate, then you won’t go far wrong.

c

Like many people at your gym you may have pondered the eternal question: “What do sports drinks really do?” Bo Heamyan has the answers

FUEL Super Supplements

7109/2015

Hypertonic drinks feature a higher concentration of salt

and sugar than the human body and rarely contain electrolytes. Moreover, hypertonic drinks have a high carbohydrate content. This has led to them being labelled ‘energy drinks’ as their main remit is not to aid hydration but rather to deliver a large amount of carbohydrate immediately after exercise when an energy boost is likely to be very beneficial.

BEST FOR:

4 Athletes competing in events with high energy demands (ultra-endurance competitions). Isotonic drinks are also vital during events of this kind to replenish lost fluids.

Nearly all of the commercial sports drink products available these days contain the minerals calcium,

magnesium, sodium and potassium, known collectively as electrolytes. As with body fluid, the electrolytes within your system diminish as you train or perform. Replacing them during exercise promotes proper rehydration, an action which is instrumental in delaying the onset of fatigue. Along with electrolytes – and sweeteners and preservatives, of course – most commercial sports drink formulas also contain carbohydrate. This means that, as well as being effective rehydration options, sports drinks can also provide athletes with a helpful energy boost during or after exercise.

Isotonic drink formulas contain similar concentrations

of salt and sugar to those found in the human body, and throw in a healthy dollop of carbohydrate (6-8g per 100ml) to boot. This capability to deliver the ‘best of both worlds’ means that isotonic drinks are able to combat the two main causes of fatigue: dehydration, and a reduction in the body’s carbohydrate stores.

BEST FOR:

4 Individuals who exercise to increase fitness and/or manage their body fat levels.

4 People undertaking moderate to high aerobic exercise (such as team sports, racket sports or endurance events) for longer than one hour.

ISOTONIC HYPERTONIC

THE 'MAGIC' INGREDIENTS

Hypotonic sports drinks contain a lower concentration

of salt and sugar than the human body, a feature that ensures they can be rapidly absorbed (ideal when it comes to replacing fluids lost through sweating). However, the level of carbohydrate contained within hypotonic drinks is relatively low. This means that, although they provide effective hydration, hypotonic sports drink products provide little in the way of an energy boost during exercise/performance.

BEST FOR:

4 Individuals who exercise to maintain fitness, improve body tone or manage their weight.

4 Those who exercise at low or moderate levels, such as jogging or team sports, for less than an hour at a time.

HYPOTONIC

FUELSuper Supplements

hilst energy drinks are all well and good

for keeping endurance athletes and cardio bunnies hydrated, and for giving footballers and tennis players a modest carb rush, it’s fair to say they’re somewhat limited in what they can help serious lifters and bodybuilders to achieve. So when it comes to engendering

really significant and long-lasting energy boosts, it is the commercial supplements market, and not the supermarket drinks section, to which most iron-pumpers turn.

Suffice to say, some pre-workout energy boost supplements are more likely to help you push out that last excruciating rep than others. Here’s a rundown of the best…

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WHY YOU SHOULD USE IT: CREATINE-FREEHIGH CITRULLINE:ARGININE RATIOTESTOSTERONE ENHANCING MUSCLE REGENERATING

So proud of Nitraflex is GAT that they gladly put it through

an open-label pilot clinical study for all and sundry to scrutinise. In short, this study recruited seasoned lifters who had experienced their fair share of training plateaus and asked them to start supplementing with Nitraflex. After just two weeks all of the lifters in the study increased their maximum bench press strength by up to 5kg (10lbs). That’s pretty impressive stuff, especially for experienced lifters.

GAT Nitraflex

PEA

K

PER

FOR

MA

NCE

★ ★ ★ ★ ★

BUY AT OXYGEN

Need an extra lift before you hit the gym tonight? Bo Heamyan checks out the top energy boost supplements in KTown stores this month

7209/2015

FUEL Supplement Review

FIGH

TS

FATI

GUE

LON

G LA

STIN

G WHY YOU SHOULD USE IT: HIGH LEVELS OF BETA-ALANINECREATINE-FREEEXTREMELY SOLUBLE‘ELECTRIC PUNCH’ HAS A REAL ZING!

If you’re looking to shock your system with a mighty

wake-up call then Volt is the perfect option. As well as being loaded with popular ‘fizzers’ like caffeine, rhodiola, olive leaf extract and rauwolfia, Neon Sport’s leading pre-workout powder is also packed full of beta-alanine (containing almost double the amount used by other products). All combined, this affords a highly charged yet super-focused buzz which remains relatively free of jitters or headaches.

Neon Sport Volt

★ ★ ★ ★

WHY YOU SHOULD USE IT: EXPLOSIVE ENERGYAWESOME MUSCLE PUMPSAWARD-WINING MANUFACTURERLUSH FRUITY FLAVOURS!

A firm favourite since it hit the market way back in 2010,

C4 has become the go-to-product for energy-sapped lifters everywhere. Now in its fourth incarnation, Cellucor’s market leader has been refined to make it even more potent and tweaked to make room for TeaCor, a breakthrough ingredient which helps engender even quicker and longer lasting energy boosts.

Cellucor C4

★ ★ ★ ★

WHY YOU SHOULD USE IT: ‘ION-3’ PATENTED TECHNOLOGY NO ‘CRASHING’ SENSATIONSUSED IN NFL AND UFC STATE-OF-THE-ART SCIENCE

As the most researched pre-workout product on the

market, Assault is arguably the safest energy boost product you can get your hands on. This means that, unlike some other energy boost supplements, you can forget all about overly long tingling sensations or fast, unwelcome energy crashes occurring when you least expect them to. This is simply a consistent, reliable product that delivers super-smooth stimulation right when you need it most.

MusclePharm Assault

★ ★ ★ ★

CAFF

EIN

E CH

AR

GED

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FUELSupplement Review

WHY YOU SHOULD USE IT: VITAMIN C + B12, CALCIUMENRICHED WITH BCAASMULTIPLE FORMS OF ARGININENO STIMULANTS!

This sleekly packaged offering is basically a stimulant-free

Nitric Oxide booster with multiple forms of arginine and citrulline to aid vasodilation. This benefits lifters by ensuring blood, oxygen and nutrients get transported to working muscles far more swiftly. Combine this with the active Nitric Oxide (which increases the body's ability to expel lactic acid from worked muscles) and you've got yourself a simple yet very effective system for improving muscle performance during an anaerobic workout.

FA Pump Core

GET

PUM

PED

'NO

NO

NSE

NSE

'

WHY YOU SHOULD USE IT: NO FILLERS OR SUGARINTENSE MUSCLE PUMPSFREE OF ARTIFICIAL COLOURS OR DYESMIXES EASILY

AllMax market this new and improved variant of

Razor8 as 'a no-nonsense' energy stimulant. The full dose of creatine and generous helpings of caffeine in every scoop certainly give you plenty of 'bang for your buck,' providing an energy boost that is not only significant but which also sticks around for a decent amount of time. 'No nonsense'? Definitely.

AllMax Razor8

★ ★ ★ ★ ★ ★ ★ ★

BUY AT HEALTH HOUSE

7409/2015

FUEL Supplement Review

WHY YOU SHOULD USE IT: 4G OF BCAAS PER SCOOP ZERO CREATINE OR SODIUM NO 'JITTERS'WHITE RASPBERRY IS AWESOME!

Although there are a number of impressive aspects to

Muscleprime Core Factor's profile (a full gram of Nitric Oxide producing citrulline malate being perhaps the most notable), it is undoubtedly the inclusion of no less than 4,000mg of BCAAs in every serving (delivered in a research-backed 45:30:25 ratio) that ensures Muscleprime Core Factor is able to stimulate post-training protein synthesis and limit muscle breakdown (catabolism) far more effectively than most other commercial energy boost supplements. Impressive.

AllMax Muscleprime Core Factor

FOR

CE

FACT

OR

PRO

PO

WER

WHY YOU SHOULD USE IT: ZERO SUGAR/ CARBSPHARMACEUTICAL GRADE LEUCINE NO 'CRASHING' EFFECTSDOES WHAT IT SAYS

If you're looking for a straightforward energy

booster that steers clear of hyperbole and just gets on with the job, then this is the product for you. Like most of Evogen's other products, EVP Plus has been manufactured with serious athletes and professional bodybuilders in mind. This means that, rather than shouting about esoteric formulas and blinding consumers with jazzy packaging, EVP Plus simply does what the pros want it to do: namely deliver the amino acids, the nutrients and the pump required to generate a strong, fatigue-free workout. Job done.

EVOGENEVP Plus★ ★ ★ ★ ★ ★ ★ ★ ★

7509/2015

FUELSupplement Review

harq’s ‘Bao’ pays homage to

the ancient culinary art of Asian steamed buns. That is not their only talent though, as the extensive menu features a cornucopia of appetisers, side dishes, salads and desserts to tantalise your tastebuds.

Start with a pomelo salad: panko encrusted edamame beans, cubed avocado, pomelo segments and pomegranate seeds with shredded red cabbage, cucumbers and mint, tossed in a tangy honey dressing. The sweet potato sticks are also well worth sampling.

As for the steamed buns, try the turkey bao – which features fresh roasted real turkey slices (a rarity here in

S

Bao is located in Sharq, Khaled Bin Waleed Street opposite Sharq Police Station roundabout

OPENING HOURS 1pm – 11.30pm daily

For more information follow them on Instagram @bao_kw or call them on 51470344

WANT TO KNOW MORE?

Kuwait) with gravy – and the Kinoko bao, a vegetarian steamed bun with an assortment of mushrooms deep fried in tempura batter, a generous drizzle of Japanese mayo, and slivers of red chili and crispy onions. Also try the brisket bao and the tenderloin steak bao.

For dessert: more bao! The donut bao features the deep fried version of the bao filled with homemade vanilla ice cream, with a rich salted caramel cream on top and crunchy pretzels for garnish.

Aside from the yummy food and fast service, another standout characteristic of the place is how friendly and helpful the staff are at helping you pick your dishes. Definitely worth a visit.

CHEAT DAY MEAL

Oriental food is a firm favourite on cheat day. Take a break from the usual Chinese take out with the sweet and savoury steamed buns from Bao

ABOUT THE AUTHOR

RESHMI REVI IS A NZCF CERTIFIED PERSONAL TRAINER, FITNESS ENTHUSIAST AND A FOODIE AT HEART. FOLLOW HER FIT MISCHIEF ON INSTAGRAM @Q8MISSFIT

STEAM POWER

7709/2015

FUELCheat Day

AT YOUR FINGER TIPS

@perfectfitmagperfectfit.kuwait @pfmag

BE A PART OF THE BIGGEST FITNESS COMMUNITY IN KUWAIT!

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

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

7909/2015

LIVELIFE IS TOO SHORT TO STAY HOME

roaD triPPiN’

n July 11, teams from all over the world set off from London’s Hyde Park on the ‘world’s greatest road trip’ to the ancient Mongol capital

of Ulaanbaatar. The Mongol Rally is over 10,000 miles (16,000km) and takes over a month to complete; they will be driving over deserts right now! Drivers can take any route, with the record number of countries passed through standing at 40. All proceeds go to charitable causes, with teams having to raise a minimum of $1,550 (470KWD) before they even turn the ignition key. Many who have completed the Mongol Rally cite it as the ‘adventure of a lifetime’ though it is not without its risks; several men have died during the rally in past years. Stay safe, guys!

O

EXTREME ATHLETES

Meet the real supermen who redefine what's possible

Are you tough enough for endurance racing?

80SURVIVAL OF THE FITTEST

84

8009/2015

e all know that events like ultra-marathons and ironman contests require phenomenal

levels of fitness. However, it is fair to say that even within this world of incredible commitment, steely determination and downright crazy resilience, there are some athletes who are cut from a different cloth altogether. Prepared to go way above and beyond what most mortals would even consider possible, these endurance athletes really are in a league of their own…

w

For many of us, a quick blast on the treadmill or exercise bike fulfills our weekly cardio quota. As Bo Heamyan discovers, this would not even count as a warm up for these highly committed endurance supermen…

GOING THE

(AND THEN SOME…)

EXTRAMILE

LIVE Pro Profile

8109/2015

Hailed as ‘one of the fittest men on the planet,’ American ultra-

runner Dean Karnazes has completed some of the toughest endurance events in the world. He has run 350 continuous miles (563km) without sleeping (three straight nights), run the infamous Badwater Ultra-Marathon – 135 miles (217km) from Death Valley to mid-way up Mount McKinley – seven times, a marathon to the South Pole without snowshoes, and 3,000 miles (4,828km) between the east and west coasts of the USA, averaging up to 80km every day. He’s also managed (on ten separate occasions) to run a 200-mile (31km) relay race by himself, competing against teams made up of twelve individual runners.

Arguably his most famous feat was to run 50 marathons in 50 consecutive days in all 50 US states, ending at the NYC Marathon, which he completed in three hours.

During all of these amazing feats of immense endurance, Karnazes didn’t get one cramp or any kind of muscle burn. How?

On average, Dean spends up to six hours running each day, which equates to up to 270km a week. When not running, he can be found on his elliptical bicycle for a high-intensity, low-impact workout (it gives his joints a rest yet still enables him to hone his cardiovascular fitness). He also limits his sleep to four hours each night.

The fact is, even if you followed this training regime, chances are (despite some very significant lactic acid clearing improvements) you still wouldn’t come close to emulating his performances. Karnazes is genetically gifted; his genes actually stop him from feeling exhausted. As unlikely as it may sound, Karnazes’ lactate threshold is almost non-existent. “No matter how hard I push, my muscles never seize up,” he explains. “That’s kind of a nice thing if I plan to run a long way.”

In fact, researchers stopped the lactate threshold test after an hour; it usually takes 15 minutes. They’d never seen anything like it.

EXTRAMILE

LIVEPro Profile

THE

RUNN

ER

8209/2015

THE CYCLIST

As well as being an accomplished

skier and instructor, Paul Spencer has also turned his hand to surfing, rock climbing, kite-surfing and sky diving, and competed in some of the world’s hardest triathlons, just for fun.

But it is Spencer’s cycling achievements that have really catapulted him into the elite echelons of the endurance world.

In 2010, he cycled from the northern border of the USA to the southern frontier and then from the Pacific Coast to the Eastern Seaboard (a total

of 7563 km). Averaging more than 160km per day, he completed this in just 44 days, breaking the previous record by 400 days.

Spencer then signed up for the 2011 Tour D’Afrique, a gruelling four-month, 12,070km cycle race from Cairo to Cape Town. After a promising start the Welshman’s fortunes took an abrupt downturn when he contracted malaria and was hospitalised in Malawi. Despite this setback, Spencer carried on, managing to place sixth overall and winning

two individual sections. Not long after, Spencer

learnt that fellow Briton Glen Burmeister had broken his criss-cross USA world record. Rather than retake that record, he came up with a different strategy. Burmeister also held the world record (39 days) for cycling the length of Continental Europe. And so, after a course of antibiotics, altitude training in Colorado and a diet overhaul, Spencer saddled up again in the spring of 2013 to cycle some 6,437 km through Norway,

Finland, Russia, Estonia, Latvia, Lithuania, Poland, Germany, France and Spain. It took him just over three weeks to ride from the Arctic Circle to the Mediterranean, smashing the old record by 17 days.

How do you top that?“Ultimately, I plan to

be the first person to circumnavigate the world solely by pedal power,” Spencer says. “I want to ride a paddle boat across the ocean and a bike on the land... all the way round the world.”

You wouldn’t put it past him.

LIVE Pro Profile

Photo courtesy of Antarctic Logistics & Expeditions

LIVEPro Profile

8309/2015

‘Extreme environment athlete’ Richard Parks

is blessed with phenomenal psychological fortitude.

A hugely successful rugby union star for both club and country (Wales), a shoulder injury forced him to call time on his career at the tender age of 31. Yet while recovering from yet another shoulder operation, Parks read a book by legendary British explorer, Ranulph Fiennes. The adventurous spirit immortalised within the pages caught Parks’ imagination and the mental, physical and technical challenges of performing in extreme

environments exercised a pull on him every bit as strong as rugby once had.

Parks decided on the 737 Challenge. This involved climbing the highest mountain on each of the seven continents and standing on all three poles: the North Pole, the South Pole and the summit of Everest (which is often regarded as the world’s third pole), all within a seven-month time period.

But first he needed two things: funding and training. He sold most of his belongings and drew on his life savings to spend eighteen months going on various expeditions around the world. This enabled him to develop the skills, expertise and mental toughness required for such a colossal undertaking.

In December 2010, Parks embarked on the 737 challenge. Over the next six months and 11 days the indomitable Welshman skied the North

and South Poles and climbed Mount Vinson, Aconcagua, Kilimanjaro, Carstensz Pyramid, Mount Everest, Denali and Mount Elbrus. Along the way he encountered frostbite (almost losing a toe), weather delays, porter strikes and came within centimetres of falling to his death when a crevasse collapsed on Denali.

Despite it all, on July 12th, 2011, Richard Parks – who three years earlier had never undertaken any kind of extreme endurance – became the first person to climb the highest mountain on each of the world’s seven continents and stand on all three poles, more than two weeks ahead of his self-imposed seven month deadline. A real-life superhero.

Since then, he also became the fastest Briton in history to ski 1150km, solo and unsupported from the coast of Antarctica to the South Pole. He continues to push the boundaries of human performance in some of the world's most hostile environments.

THE

ALL-

ROUN

DER

“A race for all those who are willing to make a sacrifice and obtain a reward, for all who are looking for a challenge where they can put their physical and mental training to the test. Because when you have no strength left, when you think you have reached your limit, that is the time when you must go that one bit further, to test yourself to the maximum.” This is how the organisers of the Titan Desert Endurance Race (also known as the ‘Dakar of MTB’) describe what is known as the longest and toughest biking race in the world.

8409/2015

Endurance races are incredibly hard work, requiring preparation, perseverance and the peak of fitness – both mental and physical. Angela Youngman asks: are you tough enough?

SURVIVAL OF THE FITTEST

LIVE Endurance Racing

CHOOSE YOUR CHALLENGE

Endurance races worldwide take place in a variety of locations.

Some involve constant laps around a racetrack, others are around roads within cities, while others utilise the most extreme settings that can be imagined, including mountains and deserts. The Death Race in Vermont, USA is said to be so gruelling that only 10 percent of the 200 competitors manage to finish it. There is also the Desert Ultra,

articipants ride 600 km through the Moroccan desert, including 4000 metres of bike climbing up

and over sand dunes. The heat and physical requirements can be exhausting. In 2014, 470 people from all over the world took part in the race. The Kuwait Extreme Sports Team, comprising Ahmad Al Majed and Ahmed Al Huzami, took 58 hours to complete the course.

Mr. Al Majed said: “Crossing the finish line was a very special moment for us. We had to go through a lot of tough obstacles, and it was much harder than previous years, to the extent that 38 percent of the participants dropped out of the race due to heat and exhaustion.”

The organisers say that the Titan Desert Endurance Race is “open to all fans of cycling, sports and self-sacrifice. It is above all an event that requires a desire to excel and a love of challenge; the challenge to confront the desert, the extreme heat and the gruelling distances under the worst imaginable conditions.” Still up for it?

a 250km course set in the Namib Desert where runners pass over grasslands, sand dunes and the Ugab River. The runners have to carry their own kit and equipment all the way in stifling temperatures. Within Kuwait, there are numerous endurance races such as the Kuwait Charity Fun Run, the Al Roudan Tournament, The Flying Start Triathlon and The North Face Challenge for outdoor enthusiasts.

Open to all fans of cycling, sports and self-sacrifice“

P

8509/2015

SURVIVAL OF THE FITTEST

LIVEEndurance Racing

TRAINTraining has to begin months in advance. Practise the skills

required for the endurance race and build up to ever increasing lengths. If you get used to pedalling or running for long periods, it becomes more comfortable and less stressful for your body. Identify your weaknesses and seek to improve them. If you struggle with running or cycling uphill, practise this as much as possible. Experts also recommend that race participants should perform at least three strength workouts each week since it helps them to cope with the length of the race, and the demand it makes on the body. Making sure that your body is at the peak of fitness at the beginning of a race will help mobility and reduce the risk of injury.

When you have no strength left, when you think you have reached your limit, that is the time when you must go that one bit further“

Training tips- page 33

8609/2015

LIVE Endurance Racing

38 percent of the participants dropped out of the race due to heat and exhaustion“

FUELLearn how to recognise your own body’s requirements – how much

fuel you need, and when you need it. Endurance athletes require food to provide energy as well as to enhance physical condition. During the week or so before the race, the general advice is to focus on increasing your carbohydrate intake. Carbohydrates are stored in the muscles as glycogen, a form of energy. During the race, your body is able to use this stored energy as an extra boost.

Fill up- page 68

8709/2015

LIVEEndurance Racing

BE PREPAREDMake sure you know how to deal with blisters and other basic

first aid. Check all your equipment and practice running or cycling wearing your pack. Don’t wear new shoes or use brand new gear during a race. Always break your kit in and make sure it is comfortable. A cyclist wearing badly fitting gloves or using a badly fitting saddle will certainly feel it after 16 hours. Clothing that can be easily removed or replaced such as arm warmers, knee warmers and gilets can help maintain a constant body temperature when the temperature changes from daytime to night.

Athletes have to be able to push themselves through an incredible amount of fatigue yet remain physically and mentally tough over long distances“

8809/2015

LIVE Endurance Racing

KEEP YOUR HEAD

Mental health is equally important. Athletes have to be able to push

themselves through an incredible amount of fatigue yet remain physically and mentally tough. Get used to the climate. Study the course so that you can be mentally prepared for awkward or dangerous parts of the route. Knowing where to be extra vigilant can make a huge difference to your performance. Talk to people who have taken part in previous races – they can provide a lot of valuable advice.

Above all, enjoy the challenge. Most participants say it’s rarely about winning but surviving the course. The Titan Desert Endurance Race team say: “the vast majority of riders go home with a feeling of having accomplished something big, something they will remember for the rest of their lives, with unforgettable, difficult, moving moments that have marked them forever.”

The Death Race in Vermont, USA is said to be so gruelling that only 10 percent of the 200 competitors manage to finish it“

8909/2015

LIVEEndurance Racing

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9109/2015

STYLEALWAYS BE THE BEST VERSION OF YOU

URBAN JUNGLE

KEEP IT CASUAL

Get Channing Tatum’s LA Cool in three style steps

Gadgets to make every day safer and more efficient

93 95

NEw looK NEw yorKew York took a leaf out of Europe’s stylebook in July by launching its first ever fashion week dedicated solely to menswear.

NY Fashion Week usually takes place in September, followed by London, Milan and Paris, but the phenomenal growth in menswear over the past six years has seen a need for a stand-alone menswear collection of runway shows. The four-day event showcased Spring/Summer 2016 looks from top-end designers such as Calvin Klein, Tommy Hilfiger, Michael Kors and Polo Ralph Lauren. The NY Men’s Fashion Week marks a very stylish milestone in the modern history of menswear, proving that the millennial male’s passion for fashion is here to stay.

n

PHOTOKINAPUTS A WORLDOF POSSIBILITIESBY THEIR FINGERTIPS

here are no fashion frills when it comes

to Channing Tatum’s dress sense. He does ‘street tough’ in a casual kind of way, often choosing a chilled out Saturday afternoon look of T-shirt and combats or a button-down with jeans regardless of the occasion.

He mixes natural hues perfectly, with a penchant for black, grey, white and beige. This might sound safe, or even boring

(not that we’d say it to his face), but in fact it’s classic and it works. His cool and calm palette certainly reflects his laid back demeanour.

Tatum’s a fan of denim (dark blue, light blue, distressed, ripped or smart) jeans (fitted but never tight or baggy), often teamed with an oversized cardigan and also his signature floppy beanie.

But it’s his love of the cotton shirt that frames his casual style,

which he effortlessly blends into an outfit. Whether plain, striped or checked, it is without doubt his signature look. Sometimes he wears it over a T-shirt, buttons undone and sleeves rolled up, or under a jacket or blazer for a smarter but still über urban look. Footwear is always casual but never scruffy. Converse or work boots are often his primary choices.

Top to toe, Tatum just gets it right every time.

t

CELEBRITYCLOSET

SEPTEMBER 2015 >>>

STYLE TIPCASUAL, NOT MESSYMAKE SURE YOUR SHIRTS ARE PROPERLY PRESSED, YOUR TEES ARE IMMACULATE AND YOUR BOOTS ARE BOXFRESH. LOOK LIKE YOU'VE JUST STEPPED OFF A RUNWAY, NOT BEEN DRAGGED THROUGH A HEDGE BACKWARDS.G

ET T

HE

LOO

K

LEVI'SUpdate your denim with a dark wash instead of the usual lighter blue.______________www.levi.com

MARSHALL ARTISTMuted, earthy tones are right up Tatum's street. Contrasting button colours add some lux. ______________www.marshallartist.co.uk

GUESSA peek of pattern on the roll-up adds fun. ______________www.guess.com

With a model-set jaw line and a height of 185cm, Tatum is distinctly masculine. So what does he choose to wear, and how can you get the look too?

CHANNINGCASUAL LIKE

STYLELike your Style

9309/2015

9509/2015

It’s not just endurance athletes that need the latest gear; modern city living needs a tool kit all of its own. Some of these gadgets could actually save your life. (And some are just really cool…)

URBANJUNGLE

02/ The Wallet Ninja www.firebox.com

05/ Rothco 550 Paracord Type III www.rothco.com

03/ Davis Key Buoy www.davisnet.com

04/ Breath Of Life Emergency Escape Mask www.technonllc.com

01/ Odeo Flare www.amazon.com

SURVIVE THE STREETS EXTRAORDINARY KIT TO MAKE EVERY DAY EASIER

This 18-in-one multi-tool fits snugly in your wallet until disaster (or lunchtime) strikes. Comprising a box cutter, screwdriver, hex keys, phone stand, bottle opener and three-inch ruler (!) to name just a few, this handy gadget will certainly see you through many daily challenges.

Whether taming wild beasts, or hanging off a cliff edge, 100ft (30m) of Rothco Paracord is all you need. Tested to US Government certified standards to 550lb (250kg), a more everyday use for this would be to tether goods to your car or as a makeshift clothesline. Or the zombie apocalypse, of course.

Whether you’re attempting a solo Atlantic crossing, or enjoying a sunset stroll on the boardwalk, make sure your keys are safe. Claiming to rise to the surface in less than 60 seconds and able to hold 80g of weight, this self-inflating fob could get you out of some very sticky (or rather, very wet) situations.

This pocket-sized package promises 15-20 minutes of protection, which could provide you with enough time to escape a fire, chemical fumes, toxic air or even a natural disaster. Buy for your car, office, home and travel bag; you can never be too careful.

With 5,000 hours of use (five hours continuous) and a 10-year shelf life, you can keep this water-resistant, floating, battery-operated flare in your glove box, backpack or suitcase wherever you go. Using LED bulbs instead of flames or pyrotechnics, one Odeo is worth 600 standard flares and is visible at 360°.

➊

➋

➍

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STYLEGear & Gadgets

9609/2015

04/ XDModo Window Solar Charger www.xd-design.com

05/ iBallz Tablet Protector www.iballz.info

02/ Sir Lancelot’s Armor Holy Grail Screen Protector www.sirlancelotsarmor.com

03/ Handpresso Auto ESE www.handpresso.com

01/ Targus DEFCON Cable Lock www.targus.com

Put the Kuwaiti weather to good use by charging your phone in a way that’s economically and environmentally frugal. The XDModo Window Solar Charger attaches to any window, including that of an airplane, so you can charge your cellphone as you fly (even if the captain tells you not to use it!).

This cheap and simple shock-absorbing design is quickly gaining a reputation for being one of the best tablet protectors on the market. The four lightweight balls cushion your tablet if dropped and keep it off surfaces without adding bulky weight. iBallz is available for pretty much every size and brand of tablet.

While it’s difficult to imagine why you would ever hit your cellphone screen repeatedly with a hammer, the Holy Grail would protect it. With a lifetime guarantee, Sir Lancelot's Armor say that this is their best ever screen protector for cellphones and tablets. Definitely worth a try.

There’s no shortage of coffee shops in the city, but it’s often the time spent in traffic that makes us daydream of a hot shot of caffeine while we queue. Turn your gridlock into a coffee break with this portable espresso machine that sits in your car’s cup holder and plugs into the cigarette lighter. Turn on the radio, sit back and relax.

Attach this lock to your laptop or notebook’s security lock slot, then loop the 2.1m galvanised steel cable to a fixed object to ensure that your computer and its contents cannot be taken away from you. A travel or commuting essential, the Targus DEFCON is regarded by many as the best on the market for this kind of kit.

GUERILLA GADGETS TAKE CHARGE OF YOUR ARSENAL OF EQUIPMENT

➊

➌

➍

➋

➎

STYLE Gear & Gadgets

9709/2015

01/ Nest Cam www.nest.com

02/ Self Sterilising Door Handle

03/ Philips HeartStart HS1 Defib Package www.mea.philips.com

05/ Soteria Throwable Fire Extinguisher www.blazetechfire.co.uk

04/ Secret Storage Book www.secretstoragebooks.com

Keep an eye on your kids, your pets, your maid or whatever you like with this 1080p HD video camera. Programmed to detect unusual noise activity and with a built-in motion detector, Nest Cam will notify your phone of anything untoward going on in your home while you’re not there. Also features daytime and night time settings.

Winner of a Red Dot concept award, the self-sterilising door handle design by Choi Bomi uses UV rays to continuously sterilise the metal handle in between use. Given that the most imminent threat to our health in the modern city is contagious viruses and influenza, hopefully this design will be available to buy very soon.

With step-by-step voice prompts (in English), anyone can use this defibrillator. A variety of cases and cabinets (not included in the price) means you can keep the HeartStart safe in your home in case the worst happens. The unit also comes with a CPR button which, when pressed, will talk you through how to give the kiss of life.

We all like to think we’d be a hero if the worst happened, but the first thing to remember in any emergency is not to put yourself in immediate danger. This throwable extinguisher is fantastic for the home, hurled at any paper, wood, textile or liquid fire; it shatters on impact, releasing a non-toxic foam.

Stashing your valuables in ‘book safes’ is not new, but the options available usually stand out from a mile away. US company Secret Storage Books however, use real books, with real pages and a hollowed out crevice to hide your treasure. They also look great on your bookcase!

BOLSTER YOUR BASECAMP MODERN MUST-HAVES TO PROTECT YOUR HOME AND FAMILY

STYLEGear & Gadgets

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9809/2015

he Mr. Olympia competition will definitely sizzle

this year. Competitors strive to be bigger and in better form every time they hit that stage, which means judging also gets tougher year on year.

In 2015, all eyes will be on Kuwait’s Mamdouh Elssbiay aka ‘Big Ramy.’ The gentle giant who clinched this year’s first place at the Arnold Classic in Brazil has been touted by many to be the one to end Phil Heath’s

four time winning streak at the big ‘O.’ Ramy faces stiff competition not only from reigning champion Heath himself but from other veterans of the Olympia stage such as Kai Greene, Shawn Rhoden, Dennis Wolf and Dexter Jackson, to name but a few. Greene in particular has been chasing the elusive Mr. Olympia title for years but for some reason can’t quite catch up to Heath. The top two constantly seem to be on the verge of dueling it out, with

borderline fisticuffs at the 2013 and 2014 final judging stage. Maybe Ramy will be the one to break up the fight by taking the trophy out of both their hands.

Spectators will see a strong contingent of athletes from Kuwait. As well as Big Ramy, we have Ibrahim Fahim, better known as Ibrahim Sami to many on the local circuit. Another homegrown athlete, Khalid Al Mohsinawi, will compete in the 212 division against its top three champs, Flex

Lewis, Eduardo Correa and Jose Raymond. Both Fahim and Al Mohsinawi made it through based on the Olympia Qualification Series point system.

Recently turned Pro Yousef Abdullatif Al Sabhan also qualified to compete at this event after becoming overall winner at the Olympia Amateur held in Kuwait in May. The 25-year-old has now confirmed that he will travel to Las Vegas to compete in the physique division. Good luck guys!

t

The 2015 Mr. Olympia will be held from 17th to 20th September in Las Vegas, USA. For more information about the event, check out www.mrolympia.com.

SHAWN RHODEN

This will be Rhoden's fifth attempt for the

Sandow. Can he beat his 2014 placing

of 3rd?

BIG RAMY

Ramy is tipped for great success and set to be one of Heath's

biggest rivals for top spot.

In September we will witness two major competitions being held back to back: the Arnold Classic in Madrid, Spain, and Mr. Olympia. But there is only one question:who will win?

THE ROAD TO

COOL DOWN Show Preview

9909/2015

TO QUALIFY AS A PARTICIPANT IN THIS PRESTIGIOUS EVENT, ONE HAS TO EITHER WIN FIRST PLACE IN THEIR IFBB PRO LEAGUE COMPETITION OR GAIN THE HIGHEST POINTS IN SEVERAL KEY IFBB PRO LEAGUE COMPS KNOWN AS THE OLYMPIA QUALIFICATION SERIES. SOME OF THE COMPETITIONS IN THIS QUALIFYING SERIES ARE THE ARNOLD CLASSIC (USA, SPAIN, BRAZIL AND AUSTRALIA), NEW YORK PRO, PRAGUE PRO, PITTSBURGH PRO AND THE CHINA PRO.

HOW TO QUALIFY?

PHILHEATH

Will it be the fifth Mr. Olympia win in a row for this 35-year-old

from Seattle?

KAI GREENE

Greene came 2nd for the past three years, could 2015 finally be

his year to get the Sandow?

DENNIS WOLF

This will be Wolf's 10th ever Mr. Olympia but he's never placed

higher than 3rd in 2013.

COOL DOWNShow Preview

Olympia Mall- 1st Floor22268677

NEW BRANCH OPENING SOONArraya Center - Sharq

CAMPIONE

h oused at the Casa De Campo Pavillion on September 25-27, the ACE Expo showcases

a plethora of sport supplement brands, fitness clothing and more recently exposure to fitness fields other than bodybuilding such as MMA, CrossFit and good old powerlifting.

One of the biggest competitions outside the USA, the ACE weekend in Madrid pays homage to the sport that is bodybuilding and always pulls in the BIG names

Perhaps the biggest headliner of this mega event is the Arnold

Classic. Fans and sports enthusiasts alike will get to see the brawniest IFBB Pro Bodybuilders go toe to toe in a bid to be crowned the new Arnold Classic European Champ.

This year’s line-up of competitors who qualified for the Arnold Classic Europe includes:

● William Bonac

● Brandon Curry

● Mamdouh ‘Big Ramy’ Elssbiay

● Alex Fedorov

● Dexter Jackson

● Aziz Jalali

● Steve Kuclo

● Alexey Lesukov

● Juan Diesel

● Shawn Rhoden

● Fred Smalls

● Roelly Winklaar

● Dennis Wolf

WANT TO KNOW MORE?

STAY TUNED AS WE GIVE YOU THE LOWDOWN ON

THE COMPETITIONS, THE ATHLETES AND MORE AT

THE ARNOLD CLASSIC EUROPE AFTER

THE EVENT.

PRO SHOW

In line with the ACE Expo, the organisers

will also be holding the Arnold Amateur at the same venue. No doubt all eyes will be on the Kuwait contingent participating this year. Will they do as well as they did in Rotterdam earlier this year?

AMATEURDIVISION

10109/2015

COOL DOWNShow Preview

FAISAL AL SHELYA

AGE: 22

22-year-old Faisal goes to the gym to stay fit.

He just took second place in a kickboxing competition,

so he is certainly reaping the rewards.

Instagram: @f_shlya

KHALID AL SAID HASHIM AGE: 24

Khalid attends Platinum Health Club as often as he can to keep in good shape. From what we can see, it's working!Instagram: @k_als_h

YOUR

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

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

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

YOUR

WORKOUT

COOL DOWN Your Workout

10209/2015

HOUMOOD AL ENZY

AGE: 27

Houmood likes to follow complete workouts that focus

on the abs and triceps. They are as vital to stay in shape

and healthy as any other muscle group.

Instagram: @hkwt

MESHARI TAREQ AL SHATTI AGE: 34

At 34 years old, Meshari has a list of sports and fitness accolades. He has won motorbike races, swimming challenges and basketball matches. Wow!Instagram: @mesharl

EBRAHIM MOHAMED AL OTHMAN AGE: 22

Ebrahim trains with the hope of a career in bodybuilding.

As a swimming champion already, the strength and will

are there, and he's starting at a great age too. Good luck!

Instagram: @ibrahimalothman93

NAWAF AL ENIZY

AGE: 30

For many, turning thirty would be a sign to start relaxing

the gym routine. But Nawaf did the opposite. He knows

exercise is an important part of a healthy lifestyle.

YOUR

WORKOUTYOUR

WORKOUT

COOL DOWNYour Workout

10309/2015

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

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

YOUR WORKOUT

YOUR WORKOUT

SALAH SAQER AGE: 31

Salah hits Oxygen every spare chance that

he gets, as working out is his favourite hobby.

Instagram: @salahalrasheedi

ABDULRAHMAN AL FAILAKAWI AGE: 29

Dressed like a player from Manchester United, Abdulrahmanchooses to stay fit as part of his lifestyle. With that physique the soccer team would be lucky to have him on their squad!Instagram: @bo_ryooon

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

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

COOL DOWN Your Workout

10409/2015

YOUR WORKOUT

YOUR WORKOUT

THARY ADNAN AL NASSAR

AGE: 23

This 23-year-old has youth on his side. He can't

always get to the gym as much as he'd like but

he's still looking great and staying strong.

MOHAMMAD MALALLAH AGE: 27

Mohammad has been hitting Oxygen Gym harder

than ever lately as he looks to become competitive

in the bodybuilding circuit. Back in 2012 he finished

in 6th place in the Mr. Olympia 70kg category.

RUMEIH AL RUMEIH AGE: 24

24-year-old Rumeih spends as much time as possible in the gym. Thanks to his tenacity and motivation, being in good shape and burning fat is an easy task for him.

YOUSEF ABDULLAH AGE: 23

Yousef works out with vigour and focus. Both help him to work towards his future goal of becoming a physique competitor. Good luck Yousef!Instagram: @bo_farooq

COOL DOWNYour Workout

10509/2015

THE TOP TO TOE OF CRAZY

COMING UP...

10/15 Golden Age training, 'best of the best' kit, world's most exclusive eateries + more

How to tailor your meal plan to naturally boost your testosterone levels

A brand new round up of all the latest and greatest sports news from MENA

Only the elite take on the gruelling 7-day US Marine Corps exercise regime

'BE THE BEST' -WINNER'S ISSUE

POWER PLATE -FUEL FOR REAL MEN

MIDDLE EAST SPORTS NEWS

SIR, YES SIR!MARINE TRAINING

Reflecting the increase in alternative and

complementary medicines around the globe, detox footpads (based on reflexology and herbal remedies) are designed to draw out toxins from the body. Simply sit back and allow the pads to dispel the pollutants in your system and before you know it, you’ll have effortlessly clean and healthy feet, inside and out.

We’re all aware of the risks of excessive sun exposure

– but equally aware of the boost to our looks that a healthy tan can bestow. The good news is, there is evidence that eating certain yellow and orange vegetables containing natural beta-carotene can alter your skin tone, giving you a warmer colour. So the next time you’re heading to the beach, reach for the carrots as a healthy snack that will also help promote that suntan.

TOXIC TOES?

TAN-FAST-ICOIL CHANGEOuch, sounds painful? Fear not, for the ‘no pain, no gain’ ethos need not apply

here. Also known as ‘kavala’ or ‘gundusha,’ this ancient Ayurvedic dental technique of sprucing up your teeth involves swilling oil around the mouth for about 20 minutes before spitting it out. This method apparently draws out toxins and aids oral health by preventing cavities and brightening your pearly whites.

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