16.05.2017 Views

M&F_JAN_FEB_2017

Create successful ePaper yourself

Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.

PHILIPPINES<br />

LOSE<br />

CARBS,<br />

GAIN<br />

MUSCLE!<br />

MUSCLE<br />

MATRIX<br />

RELIVING<br />

BODYCON<br />

DWAYNE!<br />

AN EXCLUSIVE<br />

LOOK AT HIS<br />

INCREDIBLE<br />

WORKOUT<br />

INSIDE<br />

40<br />

PAGES OF<br />

TRAINING &<br />

NUTRITION<br />

CIRCUIT<br />

BREAKER<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong><br />

P 150.00<br />

muscleandfitness.com


Inside<br />

<strong>JAN</strong>UARY/<br />

<strong>FEB</strong>RUARY <strong>2017</strong><br />

VOLUME 2 | NO. 4<br />

IN EVERY ISSUE<br />

4 FROM THE EDITOR<br />

FEATURES<br />

6 Evolution of Rock<br />

A look back at the evolving physique<br />

of the world’s biggest action<br />

star.<br />

36 Lose Carbs, Gain Muscle<br />

Gain strength on a low-carb diet.<br />

42 Muscle Matrix<br />

How to eliminate weak points.<br />

50 Circuit Breaker<br />

These quick hitters will have you<br />

in and out of the gym in less than<br />

30 minutes.<br />

SECTIONS<br />

13 EDGE<br />

<strong>2017</strong>’s top fitness trends; train<br />

like UFC’s Luke Rockhold; how<br />

to chop down a tree.<br />

21 TRAIN<br />

Pain-free upright rows; take<br />

a walk to work your abs; the<br />

McDerminator; a gym owner<br />

guns for his IFBB pro card.<br />

28 EAT<br />

Healthy ham; cheat with<br />

fried chicken; the best seeds<br />

to snack on; 10 facts about<br />

sugar.<br />

ON THE COVER<br />

Dwayne Johnson<br />

Photograph by<br />

Per Bernal<br />

PER BERNAL


PHILIPPINES<br />

PHILIPPINE EDITORIAL TEAM<br />

EDITOR IN CHIEF<br />

Tamer El Guindy,<br />

Ferdinand Manabat<br />

DEPUTY EDITOR<br />

Alexandra Dayrit<br />

MANAGING DIRECTOR<br />

Mike Mina<br />

EDITORIAL<br />

CONTRIBUTING EDITORS Earl Jimenez, Edsel Vengco,<br />

Cristy Marasigan, Jeremy Strom,<br />

Michael Tiu, Raeven Roxas<br />

RESEARCHER Matthew Dayrit<br />

ART<br />

ART DIRECTOR Monique Francesca Pe Benito<br />

GRAPHIC ARTIST John Marvin Tejada<br />

Bea Clare Homillada, Bernadine Anne Nañawa<br />

PHOTOGRAPHY<br />

PHOTOGRAPHER Raymond Saldaña<br />

EXECUTIVE ASSISTANT TO THE PUBLISHER<br />

Mona Vergel De Dios<br />

PUBLISHER<br />

INTERNATIONAL VENTURES FOR<br />

MEDIA & DISTRIBUTION, INC. (IVMDI)<br />

PRESIDENT & CEO<br />

Mark Dayrit<br />

CHIEF OPERATING OFFICER Mylene Mendoza-Dayrit<br />

VICE PRESIDENT, MARKETING Gigi Rodriguez<br />

VICE PRESIDENT, CIRCULATION Paul Pe Benito<br />

ADVERTISING DIRECTOR Mel Macasaquit<br />

HUMAN RESOURCE Monette Pe Benito<br />

UNITED STATES EDITORIAL TEAM<br />

EDITOR IN CHIEF<br />

Shawn Perine<br />

EDITORIAL ADVISER<br />

Paul “Triple H” Levesque<br />

EDITORIAL<br />

MANAGING EDITOR, ENTHUSIAST GROUP/BOOKS<br />

Brian Good<br />

GROUP TRAINING DIRECTOR Sean Hyson, C.S.C.S.<br />

DEPUTY EDITOR Matt Tuthill, CPPS<br />

SENIOR EDITOR Zack Zeigler<br />

EDITORS Mark Barroso, Andrew Gutman<br />

COPY CHIEF Pearl Amy Sverdlin<br />

COPY EDITORS Jeff Tomko, Heidi Jacobs, Yeun Littlefield<br />

RESEARCH EDITOR Adam Bible<br />

RESEARCHER Sheryl Nance-Nash<br />

EDITORIAL ASSISTANT Pamela Nullet<br />

ACCOUNTING CLERK Jason Williams<br />

INTERNS James Maio, Hanna Mallette<br />

ART<br />

ART DIRECTOR Ian Robinson<br />

SENIOR DESIGNER Miguel Paredes<br />

CONTRIBUTING DESIGNER Marne Mayer<br />

EDITORIAL PRODUCTION DIRECTOR Russell Mendoza<br />

ASSOCIATE DIRECTOR Victor Kim<br />

GROUP CREATIVE DIRECTOR Andy Turnbull<br />

PHOTOGRAPHY<br />

PHOTO DIRECTOR Anthony Nolan<br />

PHOTO ASSISTANT Gaby Chiang<br />

MUSCLEANDFITNESS.COM<br />

DIGITAL DIRECTOR Declan O’Kelly<br />

EDITOR Ian Cohen<br />

WEB PRODUCER Gary Cotton<br />

NUTRITION CONTENT SPECIALIST Courtney Anaya<br />

CONTRIBUTORS<br />

Edgar Artiga; Per Bernal; Kevin Horton; Dwayne Jackson,<br />

Ph.D.; Matthew Kadey, R.D.; Sam Kaplan; Tim Mantoani;<br />

Greg Merritt; Myatt Murphy; Dennis Nishi; Rob Orlando;<br />

Travis Rathbone; Tim Scheett, Ph.D.; Dustin Snipes;<br />

Matthew Solan; Ian Spanier; Marie Spano, R.D.;<br />

Steve Stiefel; Gregg Wangard; Joe Wuebben<br />

FOREIGN EDITIONS<br />

Argentina Australia Belarus Bulgaria Chile Croatia Cyprus Czech Republic Ecuador<br />

Finland France Germany Gibraltar Greece Guatemala Holland Hungary Ireland<br />

Italy Japan Kazakhstan Latvia Lebanon Lithuania Malta Mexico New Zealand<br />

Paraguay Peru Philippines Romania Russia Slovakia South Korea Spain Thailand<br />

Turkey Ukraine UAE United Kingdom Uruguay Venezuela<br />

WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA, INC.<br />

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER<br />

David Pecker<br />

EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson<br />

EXECUTIVE VICE PRESIDENT, CONSUMER MARKETING David W. Leckey<br />

EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/TREASURER Chris Polimeni<br />

SENIOR VICE PRESIDENT/CHIEF DIGITAL OFFICER Brian Kroski<br />

EXECUTIVE VICE PRESIDENT, DIGITAL MEDIA OPERATIONS/<br />

CHIEF INFORMATION OFFICER David Thompson<br />

SENIOR VICE PRESIDENT, OPERATIONS Rob M. O’Neill<br />

GENERAL MANAGER, AMI INTERNATIONAL & SYNDICATION Lawrence A. Bornstein<br />

FOUNDER AND CHAIRMAN EMERITUS<br />

Joe Weider (1920–2013)<br />

Muscle & Fitness Philippines, Volume 2, Issue No. 4, Copyright © 2016 by IVMDI. All rights reserved. Printed in the Philippines.<br />

Muscle & Fitness is a trademark of Weider Publications, LLC, a subsidiary of American Media, Inc. (AMI).<br />

Muscle & Fitness Philippines is published 10 times a year by International Ventures for Media & Distribution, Inc. (IVMDI),<br />

82 E. Rodriguez Jr. Avenue, Acropolis, Quezon City 1110, Philippines.<br />

The information on MUSCLE & FITNESS Philippines is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.


FROM THE EDITOR<br />

EMAIL US AT<br />

editorial@ivmdi.com<br />

Venture Into the<br />

Unknown<br />

AS YOU START your <strong>2017</strong> on a<br />

clean slate, it would be refreshing<br />

to do it with a positively unique<br />

attitude. Instead of pursuing the<br />

cliché in resolutions that usually<br />

come out half-baked, stale or even<br />

overused and wasted, perhaps an<br />

adjustment in the mindset of this<br />

concept is needed for it to succeed.<br />

Instead of considering positive<br />

changes as resolutions, why not<br />

make these more exciting and call<br />

it “unknown territories to explore.”<br />

These changes that you may be<br />

interested to delve into could be a<br />

new trend in exercise, an outdoor<br />

activity, a nutritional lifestyle, or<br />

even a different field of profession<br />

that could work for you.<br />

Without any pressure like what<br />

resolutions do to most of us,<br />

uncharted areas of interest on a<br />

personal level brings us to a better<br />

journey of self improvement out of<br />

our comfort zones.<br />

Discovering a liking or a disliking for<br />

this journey can make us realize<br />

later on whether or not we can<br />

enrich ourselves on what has been<br />

explored. If not, another path<br />

towards self-improvement can be<br />

tried out.<br />

As long as the drive to keep<br />

exploring for a better version of<br />

ourselves never fades, trying out<br />

different things becomes a positive<br />

experience. Just remember two<br />

important things in this journey –<br />

never get tired of trying out<br />

different things and stick to each<br />

choice for awhile to be very certain<br />

if you have found what works for<br />

you.<br />

There are a number of areas in<br />

fitness to explore in this issue. Find<br />

out how The Rock (Dwayne Johnson)<br />

diligently prepares his physique<br />

appropriate for each of his<br />

films (Cover Story: Evolution of<br />

Rock).<br />

Get an update on the trends in<br />

fitness, health, and wellness that will<br />

dominate <strong>2017</strong> (Edge: Hot List). Train<br />

like UFC brawler Luke Rockhold to<br />

be in your best fighting shape (Edge:<br />

Train Like).<br />

Check out our festive protein<br />

sources that will inspire you to load<br />

up the right way (Eat: Chewing the<br />

Fat, Crab and Go, Prawn Stars,<br />

Finger Lickin’ Good, Turkey Bacon,<br />

May the Breast Meat Win, and Good<br />

Seed).<br />

After loading up with protein, try<br />

out our program that banishes the<br />

carbs while you build muscle (Train<br />

feature: Lose Carbs, Gain Muscle).<br />

The buck doesn’t stop here as we<br />

bring more fitness information to<br />

give you the right boost for this<br />

Rooster year. So enjoy your journey<br />

and stay curious.<br />

To a Healthier, Stronger,<br />

and the Explorer in You<br />

Ferdinand Manabat<br />

Editor in Chief<br />

4 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong><br />

RAYMOND SALDAÑA


Reliving BodyCon 2016<br />

THE VISION of Gold’s Gym Philippines is were tougher. On November 30, 2016 the 38<br />

simple - to build a strong community with finalists stepped onto the grandest stage of<br />

the common passion for fitness. More than them all - BodyCon 2016 Finals Night at the<br />

building the most clubs or amassing the Novotel Manila Araneta Center. The show<br />

most members, Gold’s Gym Philippines started with a bang with a energetic dance<br />

values relationships. It values the spirit of number from the GGX Team along with the<br />

friendship and family that thrives within the finalists. Everyone in attendance was treated<br />

walls of every club.<br />

to our surprise guest - Matteo Guidicelli, also<br />

To show this, every year, Gold’s Gym an admirable transformation, who serenaded<br />

Philippines hosts BodyCon (Body Convention)<br />

- a celebration of our best members Each of the BodyCon finalists strut and<br />

the crowd with a song.<br />

whose incredible stories serve as<br />

posed on stage while their inspiring fitness<br />

inspiration for the whole fitness community. stories were being played in the background.<br />

We opened applications to all our<br />

In an emotional farewell segment, we looked<br />

members and staff throughout 31 locations, back on the reign of our first set of BodyCon<br />

across the entire country, and cut it down fitness ambassadors - Mr. & Ms. Gold’s Gym<br />

through a series of intensive screenings Philippines 2015 Rey Talosig and Cassie Umali,<br />

which led to 38 deserving finalists. These Mr. & Ms. Gold’s Gym Philippines - Staff Lester<br />

finalists had to prove themselves in a Luczon and Janica de Guzman, Mr. Muscle &<br />

demanding fitness challenge which tested Fitness Philippines Arnold Aninion and Ms.<br />

their strength, agility and endurance as well Shape Philippines Cherry Ann Kubota.<br />

as their teamwork and strategic planning. Cassie and Arnold then introduced “Strong<br />

The fitness challenge took place last Stories,” a series of videos sharing the<br />

November 26 at Gold’s Gym Athletics. The inspiring fitness journeys of different<br />

participants were separated into groups of members of the Gold’s Gym community.<br />

four to complete 100% body weight<br />

Strong Stories is set to be Gold’s Gym<br />

deadlifts, rope slam push ups, walking dips, Philippines’ fitness c<strong>amp</strong>aign with the<br />

Rip:60 atomic push ups, agility ladder in and objective of recognizing the big and little<br />

outs, feet to bar, suicides, tire flips and victories of our members. There are many<br />

bouldering.<br />

stories to be told but the first two we shared<br />

The task at hand was daunting, but the were those of Francis Banayat and Raissa<br />

BodyCon participants proved that they Laurel. Francis, a pilot and member from<br />

Gold’s Gym Clark turned around his life by<br />

losing over 52 pounds. Raissa, a lawyer,<br />

bi-lateral <strong>amp</strong>utee and member of Gold’s Gym<br />

Galleria proves that disability is not a hindrance<br />

to being fit.<br />

For the moment that all were waiting for, we<br />

crowned our new fitness ambassadors - Joaquin<br />

Valdes (Mr. Gold’s Gym Philippines 2016),<br />

Hilary Isaac (Ms. Gold’s Gym Philippines 2016),<br />

Culver Padilla (Mr. Fitspiration 2016), Dang Go<br />

(Ms. Fitspiration 2016), Toni Roman (Mr.<br />

Fitspiration - Youth 2016), Andrew Canlas (Mr.<br />

Gold’s Gym Staff 2016) and Dyan Manaloto (Ms.<br />

Gold’s Gym Staff 2016). All winners will receive<br />

prizes in cash and kind including an all-expense<br />

paid trip to the USA for the Gold’s Gym <strong>2017</strong><br />

Convention.<br />

Long after the curtains closed on BodyCon<br />

2016, the relationships built remain. Our<br />

finalists have found in one another friends for<br />

life - a “fitfam” in every sense of the word who<br />

encourage, advise and support one another as<br />

well as everyone around them. BodyCon<br />

brought together the entire Gold’s Gym<br />

community to celebrate those who have found<br />

success in their fitness journeys and support<br />

one another through our own.<br />

Expect great things from our new BodyCon<br />

2016 fitness ambassadors. Their reign has just<br />

begun but they have already left us so inspired,<br />

with our passion for fitness burning brighter<br />

than ever.<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 5


In honor of Dwayne Johnson’s<br />

involvement in the 2016<br />

Mr. Olympia Weekend, we’re<br />

putting The Rock center stage<br />

as we evaluate his legendary<br />

and ever-evolving physique.<br />

BY ERIC VELAZQUEZ, C.S.C.S.<br />

EVOLUTION


2002<br />

2016<br />

OF<br />

ROCK


CLOCKWISE FROM TOP LEFT:<br />

Johnson’s first appearance in<br />

Muscle & Fitness (June 2002);<br />

M&F March 2010; Working out<br />

at Gold’s Gym in Venice, CA,<br />

part of M&F shoot (June 2002);<br />

alongside Seann William Scott in<br />

The Rundown (2003); M&F March<br />

2010; Starring as Mathayus in<br />

The Scorpion King (2002).


EVOLUTION OF ROCK<br />

PREVIOUS SPREAD: F. SCOTT SCHAFER; PER BERNAL. THIS SPREAD, CLOCKWISE FROM TOP LEFT: CORY SORENSEN; IAN<br />

SPANIER; IRV GELB; MYLES ARONOWITZ/UNIVERSAL STUDIOS; IAN SPANIER; COURTESY UNIVERSAL STUDIOS<br />

NOT SINCE ARNOLD SCHWARZENEGGER has an actor owned<br />

the action genre or consistently wielded as much muscle from film to film as Dwayne<br />

“The Rock” Johnson. Yet, before Johnson possessed the size to play D-1 football at<br />

the University of Miami, the strength and stamina to dominate WWE’s squared circle,<br />

or the acting chops to carry a feature film, he was a devout bodybuilder who spent<br />

his youth loading plates, hoisting iron, and pushing his body past its limits.<br />

With few exceptions, his filmography is absent the dramatic additions of weight<br />

or crash diets that some movie stars have undergone, but his lifelong obsession with<br />

bodybuilding has provided the 44-year-old with the knowledge and ability to produce<br />

exactly the look that each role calls for. (This obsession continues, which is why<br />

Johnson will appear at this year’s Mr. Olympia Weekend—go to mrolympia.com for<br />

more info on the event.) Here, M&F takes a look back at some of The Rock’s greatest<br />

roles and the unique body he brought to each one.<br />

THE SCORPION KING (2002)<br />

u In his first major leading role,<br />

Dwayne Johnson rolled straight out<br />

of the ring and onto the set boasting<br />

the same trademark conditioning<br />

that he was known for in WWE:<br />

incredibly athletic and filled with<br />

purposeful muscle. In an interview<br />

with M&F, Johnson admits that his<br />

physique lacked the more refined<br />

look from more recent films.<br />

“When I made Scorpion King, the<br />

body type was different, my conditioning<br />

was different, the muscle<br />

maturity was different. That was me<br />

at 29, compared with today.”<br />

Luckily for Johnson, fans didn’t<br />

look as critically at his build as he<br />

did. The Scorpion King took in<br />

$36 million on opening weekend and<br />

grossed $165 million worldwide, signaling<br />

the birth of a box office star.<br />

The Rundown (2003)<br />

u Fresh off of the success<br />

of The Scorpion King,<br />

Johnson took on the role<br />

of Beck in The Rundown,<br />

an action/comedy flick<br />

that co-starred Seann<br />

William Scott (Stifler from<br />

American Pie). Though<br />

his wardrobe wasn’t that<br />

flattering, it was clear<br />

from the film’s first action<br />

Faster (2010)<br />

u In 2010, Johnson turned in a<br />

solid, if underrated, performance as<br />

a revenge-seeking ex-con in Faster.<br />

Unlike some of his previous roles in<br />

family films and comedies around this<br />

time, Johnson’s character—known<br />

as Driver—is no one that you’d want<br />

to bring to Sunday dinner. Johnson’s<br />

physique isn’t featured as prominently<br />

as in other films, but his sheer size and<br />

broad-shouldered barbarism certainly<br />

lend another layer to his character’s<br />

intensity as he hunts for the crew who<br />

killed his brother. Not just “prison big,”<br />

Driver gets in some post-incarceration<br />

cardio in the opening sequence, jogging<br />

across the California desert an<br />

unknown distance to retrieve his car<br />

from storage. They must have treadmills<br />

in maximum security.<br />

scene—a nightclub brawl—<br />

that Johnson’s physical<br />

ability was going to be<br />

the true star of the film.<br />

He had visibly tightened<br />

up and trimmed down<br />

from The Scorpion King in<br />

order to prepare for the<br />

WWE- caliber punishment<br />

that the role called for. To<br />

do so, Johnson performed<br />

four to five 30- to<br />

45-minute workouts<br />

each week, all at 5 a.m.,<br />

revolving around high-rep<br />

circuit training, supersets,<br />

and plyometrics.<br />

The Rundown featured<br />

some of the best fight<br />

scenes in Johnson’s body<br />

of work, warranting his<br />

physical dominance.<br />

FAST FIVE (2011)<br />

u Johnson’s turn as Diplomatic<br />

Security Service (DSS) Agent Luke<br />

Hobbs forever changed the way<br />

that action stars view the benefits<br />

of baby oil on camera. In a stroke<br />

of genius, the makers of the Fast<br />

franchise– including Vin Diesel, who<br />

is a producer on the series–thought<br />

it was time to bring some muscle into<br />

the mix to pit against the ripped outlaw<br />

hero Dominic Toretto. In Agent<br />

Hobbs, however, Johnson brought life<br />

to a new (and markedly larger) breed<br />

of crime fighter. After years of leaner<br />

roles in films like Tooth Fairy (2010)<br />

and Doom (2005), Johnson packed<br />

on 30 pounds for Fast Five, dwarfing<br />

the doughy-by-comparison Diesel.<br />

Equipped with a walk-in closet of<br />

stretch-fit Under Armour shirts and a<br />

Costco-size jug of baby oil, Johnson’s<br />

lean, vascular physique was as<br />

impressive as the stunts the franchise<br />

is known for.<br />

Pain & Gain (2013)<br />

u 2013’s Pain & Gain was a dream<br />

opportunity for Johnson, who got to<br />

play an early ’90s, iron-loving gym rat<br />

alongside Mark Wahlberg. In a 2013<br />

interview with M&F, the wrestlerturned-action<br />

star opined on the<br />

chance to weave his favorite hobby,<br />

bodybuilding, into his on-screen work.<br />

“The one mainstay...has been bodybuilding.<br />

I just love the feeling of being<br />

in the gym and transforming my body<br />

through good old-fashioned hard work<br />

and proper nutrition.”<br />

The production schedule, however,<br />

meant that Johnson and his co-stars<br />

would have to maintain their size and<br />

shape for three torturous months of<br />

filming. To keep his near-competitionready<br />

physique on point all that time,<br />

Johnson enlisted the guidance of<br />

IFBB pro and show-prep consultant<br />

George Farah. His breakfast typically<br />

consisted of 10 ounces of cod, two<br />

eggs, and two cups of oatmeal.<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 9


EVOLUTION OF ROCK<br />

Hercules (2014)<br />

u Of all of the up-andcoming<br />

action stars in<br />

Hollywood, it might have<br />

been easy for producers<br />

to look past Johnson for<br />

the iconic role of Hercules.<br />

But then again, when<br />

it comes to a role played<br />

by the likes of Steve<br />

Reeves, Lou Ferrigno,<br />

and Arnold Schwarzenegger,<br />

you can’t allow the<br />

character to devolve<br />

physically. You have to<br />

go bigger. You have to go<br />

with Dwayne Johnson.<br />

The film experienced<br />

delays at the outset as<br />

Johnson recovered from<br />

multiple surgeries: one<br />

to repair a triple hernia<br />

and another to repair two<br />

leg muscles that had torn<br />

away from his pelvis during<br />

WrestleMania 29 in his<br />

FURIOUS 7 (2015)<br />

u In reprising his role as Hobbs in<br />

Furious 7, Johnson found even more<br />

ways to call attention to his outright<br />

physical dominance. Every bit as<br />

massive as in Fast Five (2011) and<br />

Fast & Furious 6 (2013), it took about<br />

five minutes before he was putting<br />

Jason Statham through glass tables,<br />

diving through windows, and crushing<br />

a Chevy Suburban after falling<br />

six stories to the street. To prep,<br />

Johnson followed a routine similar to<br />

the one he took on for Hercules, only<br />

this time, he wasn’t fresh out of the<br />

operating room. Johnson returned<br />

to waking up at 4 a.m. for 30 to 60<br />

minutes of cardio. He followed with<br />

a Herculean-size breakfast and then<br />

the weight room for what he calls<br />

“a little clangin’ and bangin’.” In the<br />

end, Hobbs had his share of moments,<br />

like shattering his way out of a<br />

plaster cast simply by flexing.<br />

match against John Cena.<br />

But it didn’t end up affecting<br />

his on-screen look.<br />

Johnson followed a bodybuilding<br />

split designed<br />

by Dave Rienzi of Rienzi<br />

Strength and Conditioning<br />

in Sunrise, FL. Rienzi<br />

didn’t resort to any exotic<br />

exercises or trendy equipment,<br />

instead relying on a<br />

simple, proven size-andshred<br />

principle: unearthly<br />

amounts of volume.<br />

Johnson’s back routine,<br />

for ex<strong>amp</strong>le, which began<br />

with four sets of pullups<br />

to failure, ended up<br />

totaling 28 sets. Clearly,<br />

this exceeds by more than<br />

double the amount of sets<br />

recommended for larger<br />

body parts (12 to 16), but<br />

Rienzi emphasizes that<br />

it was a temporary approach<br />

to elicit a particular<br />

result.<br />

“You can’t sustain that<br />

level of volume too long<br />

without overtraining,”<br />

Rienzi says.<br />

By the time cameras<br />

rolled, Johnson was a<br />

very lean 260 pounds.<br />

Setting aside his dimensions<br />

for a moment, it’s<br />

worth noting that he was<br />

taking down nearly 5,000<br />

calories per day and<br />

more than 500 grams of<br />

protein—totals that would<br />

intestinally cripple most<br />

of us. Johnson, then 40,<br />

couldn’t have been happier<br />

with the process or<br />

the product.<br />

“Certainly, Arnold had<br />

put in time when he did<br />

Conan, and he set the bar<br />

very high.”<br />

Ballers (2015-PRESENT)<br />

u What’s the difference between the<br />

protagonists in Jerry Maguire and<br />

HBO’s Ballers? One can buy suits off<br />

the rack while the other has to have<br />

them tailored to house his barrelchested<br />

girth and abject manliness.<br />

Dwayne Johnson’s portrayal of former<br />

NFL standout Spencer Strasmore<br />

has set the fitness bar higher—and<br />

wider and bigger and stronger—for<br />

sports agents, business managers,<br />

and accountants on the silver screen.<br />

Strasmore is recently retired from<br />

his day job of crushing people on the<br />

gridiron and therefore still looks every<br />

bit the part. In real life, Johnson played<br />

football for the University of Miami and<br />

had a short stint with the Canadian<br />

Football League in 1995, but he holds<br />

the physique of someone who could<br />

still separate man from ball on any<br />

given Sunday if he really wanted to.<br />

BAYWATCH (COMING IN <strong>2017</strong>)<br />

u It may have seemed like the producers<br />

were going for the low-hanging<br />

fruit when they cast Dwayne<br />

Johnson to be lifeguard Mitch<br />

Buchanan in the upcoming reboot of<br />

the old TV series Baywatch.<br />

As with the original, the producers<br />

seemed bent on hiring a wideranging<br />

lineup of men and women<br />

who looked better wearing less. Save<br />

for a cameo from none other than<br />

“the Hoff,” Johnson is the elder (and<br />

fitter) statesman of a lifeguard crew<br />

that also features Zac Efron. Johnson<br />

and Efron made headlines during<br />

filming by going tête-à-tête in a series<br />

of beach-based battles of physical<br />

supremacy—obstacle courses, tire<br />

flips, pullup contests, refrigeratorrigged<br />

yoke walks…the list goes on.<br />

Johnson, of course, got the better of<br />

most of these face-offs, which you<br />

can catch photographic evidence<br />

of on his Instagram account. In one<br />

“battle,” Efron and Johnson held<br />

a pullup contest, going rep for rep<br />

until one man couldn’t hold on to<br />

the bar any longer. Efron performed<br />

admirably, according to Johnson,<br />

with 99 pullups. Johnson, seeing no<br />

need to add insult to injury, halted<br />

the show at 100. The film is slated for<br />

release in May of <strong>2017</strong>.<br />

CLOCKWISE FROM TOP LEFT: PER BERNAL; MOVIESTORE COLLECTION/ALAMY; COURTESY PARAMOUNT PICTURES;<br />

PER BERNAL; COURTESY OF HBO; KERRY BROWN; COURTESY OF PARAMOUNT PICTURES<br />

10 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong>


CLOCKWISE FROM TOP LEFT: Johnson<br />

crushing it in M&F (December 2015);<br />

starring as Roadblock in G.I. Joe:<br />

Retaliation (2013); starring alongside<br />

Mark Wahlberg in Pain & Gain;<br />

Johnson showing off his full physique<br />

in M&F (December 2015); starring<br />

alongside Rob Corddry in Ballers;<br />

playing Hercules (2014); as lifeguard<br />

Mitch Buchanan with Kelly Rohrbach<br />

and Ilfenesh Hadera in Baywatch.


STAR POWER<br />

Actor Charlie Weber slays it in<br />

the gym and on TV, p15.<br />

IRON MAIDEN<br />

Beauty queen trades in her tiara for<br />

tapouts, p18.<br />

TRAIN LIKE...<br />

UFC middleweight<br />

Luke Rockhold, p19.<br />

KUPICOO/GETTY IMAGES<br />

M&F<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 13


HOT LIST<br />

GEAR UP<br />

WEARABLES<br />

n Forget about that watch that<br />

isn’t used for telling time.<br />

Eggheads are creating smart<br />

clothing—or biometric garments—<br />

that can do things like monitor<br />

your running cadence and pelvic<br />

rotation, track your breathing,<br />

and detect intensity and muscle<br />

effort while you train.<br />

AIRDYNE/KEISER<br />

n Airdyne bikes and Keiser<br />

functional trainers—air-powered<br />

machines that remove inertia—<br />

are used by strength and<br />

conditioning coaches to prep<br />

athletes. The harder they work,<br />

the more resistance they’ll<br />

encounter, perfect for raising<br />

power production in the body.<br />

GET DIRTY<br />

OCRS<br />

n You already became one tough mudder. Now it’s time to battle like a frog<br />

and compete like a Spartan. New course designs and OCR-specific training<br />

is whittling out the weak competitors to focus on the more dedicated,<br />

intense, and team-oriented athletes who want to prove they can survive<br />

freezing water, climb rope walls, and crawl through any muck and mire.<br />

FROM TOP LEFT: VADYM DROBOT/ALAMY; LEE HOLT; CHRISTIAN HARDER/INSCAPE<br />

WEAR<br />

WORKOUT<br />

CLOTHING<br />

n Brands like Lululemon and<br />

Rhone have sparked other<br />

brands to up their game when<br />

it comes to the style and<br />

function of their clothing.<br />

Brands like Tapout, New<br />

Balance, RYU, and Patagonia<br />

have also started creating<br />

hybrid apparel that looks sleek<br />

enough to wear when you’re at<br />

work with Jim and perform<br />

when it’s time to hit the gym.<br />

SOCIAL MEDIA Go to muscleandfitness.com for the latest in training, nutrition, and supps.<br />

@musclefit_ph<br />

RELAX<br />

MINDFULNESS<br />

n Become one with your<br />

body through meditation.<br />

Studies have shown that<br />

practicing mindfulness for<br />

just a few weeks can<br />

improve your immune<br />

system, lower stress levels,<br />

fight obesity, and even<br />

lessen hostility in prisons.<br />

And we all know how jacked<br />

inmates can be.<br />

facebook<br />

.com/MuscleFitnessPH<br />

KINSTRETCH<br />

n Sounds like something<br />

you’d want to do to your<br />

little brother, kinstretch—<br />

based on Dr. Andreo<br />

Spina’s Functional Range<br />

Conditioning—will open<br />

your eyes to how your<br />

body is meant to move.<br />

More than just stretching<br />

out your joints, kinstretch<br />

focuses on body control,<br />

flexibility, and range of<br />

motion and can help<br />

prepare you for running<br />

and strength training.<br />

Take that, yoga.<br />

@musclefit_ph


EDGE STAR POWER<br />

Killing It<br />

How to Get Away with<br />

Murder’s CHARLIE WEBER<br />

is as dedicated to training<br />

hard and eating clean as<br />

he is to his craft.<br />

BY CHRIS LEE<br />

CHARLIE WEBER’S<br />

career has taken him from<br />

posing nude while riding an<br />

elephant to being a murder<br />

suspect who, from the<br />

looks of it, shaves his<br />

chest but not his face.<br />

While his acting roles were<br />

diverse before becoming a<br />

series regular during the<br />

past three seasons of<br />

ABC’s drama How to get<br />

Away with Murder, one<br />

thing has remained<br />

constant throughout his<br />

career: the gym.<br />

“Weight training has<br />

always been part of my<br />

life,” says Weber, who<br />

grew up playing football<br />

and running track.<br />

The goal for the 5'11",<br />

170-pounder is to maintain<br />

“lean symmetry” via a<br />

no-frills diet and training<br />

consistently.<br />

“Headphones in, one lift<br />

to the next, eight to 12<br />

reps, 30 seconds between<br />

sets. I don’t talk to people.<br />

That’s how I do it. I like to<br />

do very focused, isolated,<br />

conscious lifting. I don’t<br />

want my form to break<br />

down,” he reveals.<br />

Weber’s workouts last<br />

about an hour or an hour<br />

and 20 minutes if he<br />

throws in cardio. He takes<br />

weekends off, but if he’s<br />

COREY NICKOLS<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 15


EDGE STAR POWER<br />

FOLLOW Weber on Twitter and<br />

Instagram: @thecharlieweber<br />

Charlie Weber as Frank<br />

Delfino in the Season 3<br />

premiere of How to Get<br />

Away with Murder (right).<br />

shooting late, he’ll make up those<br />

missed days on Saturday and<br />

Sunday. Cardio gained importance<br />

with the onset of his late 30s.<br />

“I didn’t have to do cardio when<br />

I was in my 20s. Unfortunately,<br />

I’m getting to an age when it’s a<br />

necessity,” says the 38-year-old.<br />

“I have a good diet, and I’m very<br />

lucky genetically, but I’ve really<br />

had to bring cardio into the picture.<br />

I run on a treadmill a little, but I’m<br />

more of a StairClimber, inclinedwalking<br />

kind of guy. I do 40 flights<br />

of stairs—it’s a serious workout—<br />

and I’ll get out to the beach and<br />

do some burst training now and<br />

then.” (Burst training is a form of<br />

HIIT that involves doing all-out<br />

exercise for 30 to 60 seconds,<br />

followed by 30 to 60 seconds<br />

of low intensity.)<br />

Weber’s diet is simple,<br />

with the occasional<br />

indulgence.<br />

“I live on proteins<br />

and greens, but every<br />

so often you’ve got to<br />

treat yourself. I don’t<br />

necessarily have<br />

cheat days, [but] if I’m<br />

gonna do it, I’m going to<br />

have an In-and-Out burger, a<br />

pizza, [or] I’m going to an Italian<br />

restaurant to get some housemade<br />

tagliatelle.”<br />

TUNE IN<br />

How to Get<br />

Away with Murder<br />

airs Thursdays on<br />

ABC, 10 p.m. ET.<br />

Weber certainly went for it trying<br />

to become an actor, paying his<br />

dues in Hollywood and turning up<br />

on some of the most popular shows<br />

of the last quarter century:<br />

Buffy the V<strong>amp</strong>ire Slayer,<br />

Veronica Mars, 90210<br />

(the new one), The<br />

Drew Carey Show,<br />

House, and CSI:<br />

Miami. Before his<br />

breakthrough on<br />

Buffy, Weber worked<br />

as a model. Most<br />

memorably, he posed<br />

naked on an elephant for<br />

an Abercrombie & Fitch ad<br />

c<strong>amp</strong>aign. And when he first<br />

read for his Murder character,<br />

Frank Delfino, he knew he had<br />

met his match.<br />

“Frank is a tragic character who’s<br />

a victim of circumstances that he’s<br />

created for himself,” the actor says.<br />

“He’s definitely messed up.<br />

And with regards to this season’s<br />

story line in which—spoiler alert!—<br />

Delfino is the killer, Weber adds: “He<br />

has remorse and guilt about the<br />

things he’s done. He’s far from a<br />

mindless killer.”<br />

Of course, that raises the question:<br />

Could Charlie Weber get away<br />

with murder?<br />

“Only on television,” Weber says<br />

with a laugh. “They’d knock on my<br />

door five minutes later. I couldn’t<br />

even get out of a speeding ticket.”<br />

COURTESY OF ABC<br />

16 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> COREY NICKOLS


EDGE INSPIRATION<br />

E-MAIL US people who inspire you:<br />

editors@muscleandfitness.com<br />

ZACH CALDWELL; MARK SWIRSK<br />

Sugar Rush<br />

Diabetic skier KRIS FREEMAN trains to make<br />

his fifth Winter Olympics. BY ANDREW GUTMAN<br />

AT 19 YEARS OLD, KRIS<br />

FREEMAN passed on a full ride to<br />

college to train with the U.S. ski team<br />

in Park City, UT. Twelve weeks into<br />

training, high blood-glucose levels<br />

found during his routine blood test<br />

led to a diagnosis of type-1 diabetes.<br />

The condition, in which the pancreas<br />

produces little to no insulin, is<br />

ROLLING ALONG<br />

Freeman trains on<br />

his roller skis for<br />

off-season cardio,<br />

at least 27.5 miles<br />

per session.<br />

incurable but treatable. Still, doctors<br />

were skeptical and told Freeman a<br />

career as a skier was over.<br />

“I was crying, I was in shock, and<br />

really terrified,” says Freeman, who<br />

decided to stay in Utah to train. “I<br />

didn’t know anything about diabetes.”<br />

Between training sessions, he<br />

educated himself about the disease<br />

and became determined to pursue<br />

being a cross-country skier.<br />

Freeman’s persistence, along with<br />

better glucose monitors and<br />

improved insulin, proved the doctors<br />

wrong and inspired him to keep<br />

skiing. Now he uses advanced pumps<br />

to monitor his blood-sugar levels,<br />

continues to tweak his pre-race ritual<br />

of meditation, yoga, and calming<br />

music—high stress levels can spike<br />

blood sugar—and constantly adjusts<br />

his insulin injections and food<br />

intake to account for fluctuations in<br />

energy expenditure.<br />

Freeman, 36, spent the past 16<br />

years becoming one of the top skiers<br />

in the world. He captured 17 U.S.<br />

Ch<strong>amp</strong>ionships and is now prepping<br />

for the 2018 Winter Olympics, his<br />

fifth, and more than any other<br />

American cross-country skier.<br />

Despite the reality that he’s past his<br />

prime, his training is relentless.<br />

Freeman logs more than 800<br />

hours of cardio per year—a<br />

27.5-mile session on roller<br />

skis (pictured) is “normal,”<br />

and on his intense days, he<br />

r<strong>amp</strong>s the mileage up to 50<br />

or 60 unless he’s cycling,<br />

then it’s 100. He barely touches<br />

weights, except for some core<br />

work, but you’d never guess by<br />

looking at him. His shredded physique<br />

is the product of razor-sharp<br />

focus and meticulous nutrition. His<br />

daily caloric intake ranges, depending<br />

on his workouts, between 3,000<br />

and 6,000. Because he has to control<br />

his insulin levels, Freeman sticks with<br />

low-glycemic, protein-based foods,<br />

using carbs strategically to manipulate<br />

his blood sugar.<br />

“I’m always running a math equation<br />

in my head as far as how much<br />

insulin I need, how much glucose is<br />

coming on, how much further do<br />

I have to go,” explains Freeman.<br />

“Spontaneity is not an easy thing<br />

with [diabetes], but with a little bit of<br />

planning I’ve pretty much proven you<br />

can do anything.”<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 17


EDGE IRON MAIDEN<br />

FOLLOW Whitney on Instagram &<br />

Twitter: @miss2jits<br />

Queen of<br />

the Ring<br />

After winning 2012 Miss United<br />

States, WHITNEY MILLER left<br />

the stage for the boxing ring.<br />

BY ANDREW GUTMAN<br />

M&F: What happened after you won<br />

the Miss United States pageant in<br />

2012?<br />

WM: I began training at Onnit Academy and<br />

was kickboxing to stay in shape. Then I<br />

realized that there was a whole ground game<br />

you can do without getting punched in the<br />

face, so I started jiu-jitsu right after I handed<br />

my crown over.<br />

Why did you start to box?<br />

I wanted to break the stereotypes. Just<br />

because I was a beauty queen didn’t mean I<br />

couldn’t fight and do it well. It was about<br />

proving to myself that I could do it, and I<br />

wanted to see and feel what it felt like going<br />

through fight c<strong>amp</strong>.<br />

Did you keep it clean during fight<br />

c<strong>amp</strong>?<br />

I wasn’t drinking [alcohol], but I would take<br />

cannabidiol oil to help with muscle recovery. I’d<br />

occasionally smoke marijuana to help me<br />

sleep.<br />

What did it feel like to get punched?<br />

It’s shocking. The first time I got wailed in the<br />

nose, it hurt; my whole face went numb. Your<br />

whole body is like, “This should not be<br />

happening. You should not be here.” It was the<br />

weirdest feeling.<br />

Rumor has it you broke a girl’s arm<br />

during a Brazilian jiu-jitsu tournament.<br />

It was terrifying. She tried to take me down, but<br />

I reversed her, then she posted. I grabbed her<br />

elbow and it just snapped. It popped in my ear. I<br />

got off the mat and started crying. She hit me<br />

up from the hospital and was like, “Hey, totally<br />

my fault. Don’t worry about it.”<br />

How did it feel to land shots against<br />

River Fuller in your first fight?<br />

PRO<br />

CALIBER<br />

Whitney met<br />

Oscar De La Hoya, and<br />

he showed her some<br />

moves. He was so<br />

impressed that he<br />

talked to her about<br />

fighting with his Golden<br />

Boy Promotions.<br />

It was exciting. She thought I wasn’t<br />

taking it seriously, that I was just some<br />

beauty queen hopping into the ring. It’d<br />

be difficult to turn down [another fight].<br />

Any similarities between fighting<br />

and beauty pageants?<br />

The mental aspect. Before you step<br />

onstage or answer a question,<br />

you need to calm yourself down;<br />

it’s the same with fighting.<br />

You’re into the psychedelic<br />

ayahuasca. What’s it like to<br />

trip on it?<br />

It’s a way of completely diving<br />

into the unknown part of<br />

yourself. It brings out insecurities<br />

and traumas you have in your life<br />

and allows you to look at them<br />

from a different perspective.<br />

What does the “7-6-16”<br />

tattoo on your<br />

wrist mean?<br />

I made a vow to myself on that<br />

date in fight c<strong>amp</strong> to always<br />

push myself toward fear and<br />

resistance. If I want to do<br />

something but think I’m not good<br />

enough, this will act like a<br />

constant reminder to [go for it].


EDGE TRAIN LIKE...<br />

UFC BRAWLER Luke Rockhold is<br />

hell-bent on reclaiming the middleweight<br />

title he lost at UFC 199. To do<br />

so, he’s been upping his game both<br />

in the gym and at the Octagon. We<br />

spoke with Rockhold and his<br />

strength coach, Joey Wolfe, for a<br />

more detailed look at how Rockhold<br />

plans to once again own his division.<br />

COURTESY OF CYTOSPORT, INC.<br />

Rockhold’s Snapshot<br />

FROM: Santa Cruz, CA<br />

AGE: 32<br />

RECORD: 15-3-0 (as of press time)<br />

HEIGHT: 6'3"<br />

WEIGHT: 185 lbs<br />

WINS BY SUBMISSION: 8<br />

WINS BY KNOCKOUT: 5<br />

Luke<br />

Rockhold<br />

UFC’s LUKE ROCKHOLD looks to regain the<br />

middleweight title. BY ANDREW GUTMAN<br />

SCHEDULE<br />

Two-a-days occur on Tuesdays and<br />

Thursdays: grappling or wrestling in the<br />

morning, strength training in the evening.<br />

Monday, Wednesday, and Friday are<br />

sparring, footwork, and agility days.<br />

However, it’s not set in stone if Rockhold<br />

wants to work on other things. “I listen<br />

to my body,” he says.<br />

SPARRING<br />

“I’m tired of throwing hard all of the time<br />

[and having] days when my sparring<br />

partners and I are trying to take each<br />

other’s head off. I’m a smaller guy. I prefer<br />

to work technically, too. But those<br />

hard sparring matches really make you<br />

aware of your weaknesses and what<br />

you need to improve upon.”<br />

AGILITY/FOOTWORK<br />

Footwork is critical in MMA—if you can’t<br />

move smoothly in or out of position,<br />

you’re going to get knocked out or<br />

tapped out. Rockhold works on reflexes<br />

and reactions, running drills on an agility<br />

ladder, over hurdles, and by catching a<br />

tennis ball thrown at him by Wolfe.<br />

STRENGTH TRAINING<br />

Wolfe works with Rockhold at his<br />

training facility in Santa Cruz, CA,<br />

twice weekly. The focus, he says, is to<br />

maintain Luke’s strength with full-body<br />

workouts that are built around big compound<br />

movements with an emphasis<br />

on core work and plyometric exercises.<br />

“The main thing with all [athletes] is<br />

that they need foundational strength,”<br />

explains Wolfe, “If I can get him good at<br />

squatting and deadlifting, that’s going to<br />

have carry over in his sport.”<br />

GRAPPLING/WRESTLING<br />

Rockhold trains with his American<br />

Kickboxing Academy teammates, two of<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 19


EDGE TRAIN LIKE...<br />

whom are current UFC light- heavyweight<br />

ch<strong>amp</strong> and former Olympic wrestler<br />

Daniel Cormier and former heavyweight<br />

ch<strong>amp</strong> and two-time Division 1 All-<br />

America wrestler Cain Velasquez. So far,<br />

Rockhold has managed to defend 69% of<br />

the takedowns aimed at him.<br />

LUKE ROCKHOLD’S<br />

WORKOUT<br />

EXERCISE SETS REPS<br />

A1. Front Squat 5 5<br />

A2. Supine Leg Cradle<br />

Glute Complex Stretch<br />

B1. Plate-loaded<br />

Pushup<br />

B2. Split-stance<br />

Broomstick Pec<br />

Mobilization<br />

C1. Bulgarian Split<br />

Squat<br />

4 5 each<br />

side<br />

4 10<br />

3 6 each<br />

side<br />

3 6 each<br />

side<br />

C2. Farmer’s Walk 3 50 yards<br />

D1. Feet Elevated<br />

Inverted Row<br />

4 10<br />

D2. Turkish Getup 3 3 per<br />

arm<br />

E. Band Sprint 2 50 yards<br />

TECHNOLOGY<br />

Wolfe tests Rockhold’s power output<br />

using a Keiser Functional Trainer, a<br />

machine that uses compressed air as<br />

resistance instead of weight. The first<br />

rep he performs (normally, between<br />

1,200 and 1,400 watts) sets the standard<br />

for the others. If Rockhold’s effort dips<br />

below 90% on more than three reps in a<br />

row, Wolfe cuts him off. “If he can get 20<br />

reps in a row, I know he’s in good shape.<br />

If he’s getting 10 to 11, then that’s not a<br />

good thing,” Wolfe says.<br />

STRETCHING<br />

“I rely heavily on stretching,” explains<br />

Rockhold, who finishes off every<br />

workout with a series of basic stretches<br />

that he performs on and off of a physio<br />

ball. “I want to be as loose and limber<br />

[as possible] to increase my power and<br />

decrease my chance of injury without<br />

straining something.”<br />

RECOVERY<br />

“It starts with the foods you ingest,”<br />

says Rockhold. “I’ve done my homework<br />

and want to put the right foods and<br />

enough liquid back into my body.<br />

Rehydration is key and one of the biggest<br />

things people neglect. Along with<br />

stretching, I also do a lot of hot<br />

and cold treatments.”<br />

DIET<br />

“In c<strong>amp</strong>, I get inspired to cook because<br />

I’ll prepare something healthy that<br />

tastes good,” says Rockhold, who eats<br />

four clean meals and has two protein<br />

shakes per day. “When I’m too tired [to<br />

cook], I’ll call my nutritionist. This usually<br />

happens about three weeks out.”<br />

SUPPLEMENTS<br />

Rockhold’s current stack features<br />

Monster supps by CytoSport, which<br />

are all NSF Certified for Sport and verified<br />

to be banned-substance-free.<br />

MONSTER MILK: A post-workout serving<br />

provides 50 grams of protein from<br />

milk and whey-protein isolate and only<br />

3 grams of fat.<br />

MONSTER AMINO 6:1:1: Six grams of<br />

essential BCAAs and a full profile of<br />

18 amino acids aid recovery.<br />

MONSTER CREATINE: This ensures<br />

the body has a plentiful amount of<br />

adenosine triphosphate (ATP), the<br />

immediate fuel your body burns during<br />

training. The more ATP you have available,<br />

the more intensely you can train<br />

for longer periods.<br />

COURTESY OF CYTOSPORT, INC.<br />

20 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong>


ABS & CORE<br />

Want a stronger core? Grab a<br />

TRAIN<br />

kettlebell and take a walk, p25<br />

BODY WEIGHT<br />

Take on the McDerminator to work<br />

multiple planes of movement, p26.<br />

BUILD MUSCLE, BURN FAT, PERFORM BETTER<br />

Give It<br />

a Push<br />

How to get more out of your<br />

pushups. BY ANDREW GUTMAN<br />

THERE ARE PLENTY of ways to make<br />

pushups more challenging: Elevate your feet<br />

onto a bench, add a clap—or two—at the top,<br />

create instability by performing your reps on<br />

an upside-down Bosu ball. You can also wear<br />

a weight vest or put a plate on your back,<br />

which turns it into a loaded exercise that will<br />

increase the intensity and recruit more muscle<br />

fibers in your chest, arms, and core. Plate<br />

positioning depends on preference and<br />

comfort, but your hips are forced to stay up<br />

and pressure is removed from your scapula<br />

when the weight rests on your lower back.<br />

PER BERNAL


You belong here.<br />

Defy your doubts and shatter your<br />

goals with programs, training, and<br />

community shaped to push you<br />

forward, no matter your age or athletic<br />

ability. At UFC GYM, we proudly<br />

provide the latest equipment for your<br />

strength training, cardio and functional<br />

training needs, From free weights to<br />

bags, turf to the Octagon, our clubs<br />

offer a dynamic environment that will<br />

move you to Train Different and own<br />

the day, every day.<br />

Here are a few things that come with<br />

your membership with UFC Gym<br />

Philippines:<br />

World Class Facilities in Premium<br />

Locations<br />

Every UFC Gym is equipped with only<br />

the top-of- the-line exercise equipment<br />

and workout facilities crowned by an<br />

iconic UFC Octagon. Whatever your<br />

fitness goals are, UFC Gym is equipped<br />

to get you there in style. What’s more,<br />

each of the first three UFC Gyms will<br />

be set in key strategic locations<br />

throughout Metro Manila- Glorietta 4,<br />

Robinson’s Galleria and the upcoming<br />

Vertis North, ensuring that wherever<br />

you are in the city, there’s a UFC Gym<br />

nearby to help you become a better<br />

version of yourself.<br />

A World Class MMA Program<br />

Right At Your Fingertips<br />

The UFC MMA athlete is the besttrained<br />

athlete in the world. Preparing<br />

for competition in the Octagon requires<br />

a regimen of cross-functional training<br />

that builds exceptional strength,<br />

stamina, and discipline through the<br />

practice of Mixed Martial Arts. With<br />

our unique access to UFC ch<strong>amp</strong>ions,<br />

many of whom serve as trainers and<br />

coaches, UFC Gym offers elite training<br />

programs available to members of all<br />

ages and abilities.<br />

Ch<strong>amp</strong>ion-Caliber Fitness<br />

Classes For Everyone<br />

You don’t need to be a world-class<br />

athlete to be able to experience<br />

world-class training in the UFC Gym.<br />

Each of its MMA-inspired fitness<br />

classes is designed to elicit a<br />

full-body workout regardless of the<br />

participant’s age or athletic ability.<br />

From circuit training to skills and<br />

techniques, each class is a varied<br />

combination of functional movements<br />

performed at relatively high intensity,<br />

<strong>amp</strong>lifying your physical and mental<br />

acuity so you can own the Octagon,<br />

trail or the boardroom. Train Different<br />

indeed.<br />

Elite Private Coaching<br />

Achieve your fitness goals through<br />

individual instruction and ongoing<br />

evaluation with a coach at UFC Gym.<br />

Highly qualified coaches combine<br />

one-on- one training with functional<br />

fitness to enhance individual performance.<br />

UFC Gym also offers focused<br />

coaching in individual disciplines:<br />

Brazilian Jiu-jitsu, Muay Thai, Wrestling,<br />

Judo, and more. Whether you want to<br />

build muscle, lose weight, or improve in<br />

your MMA discipline of choice, our<br />

certified coaches will help you achieve<br />

long-lasting results that transcend past<br />

our gym walls.<br />

Fitness for the Whole Family<br />

UFC Gym will be the first mainstream<br />

gym to offer both Kids’ MMA programs<br />

as well as specially designed group<br />

fitness classes for the whole family.<br />

What better way to bond than spending<br />

a day getting fit, learning and having fun<br />

all under one roof?<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 23


TRAIN INSTANT MUSCLE<br />

FOR MORE training tips<br />

and technique tweaks, visit<br />

muscleandfitness.com/workouttips<br />

Learn<br />

the<br />

Ropes<br />

The downside of<br />

upright rows: wrist<br />

and shoulder pain.<br />

Use this variation to<br />

avoid discomfort.<br />

BY PAUL CARTER<br />

HOW TO DO IT<br />

KETTLEBELL<br />

UPRIGHT ROW<br />

Thread a rope attachment<br />

through the handle of one or<br />

more kettlebells.<br />

As you pull the kettlebell<br />

up, spread the rope apart to<br />

activate both the traps and the delts.<br />

Hold the top portion of the movement<br />

for one to two seconds before<br />

lowering the weight.<br />

To extend the set into<br />

a dropset, use multiple<br />

smaller kettlebells on the rope<br />

and then remove them.<br />

WHY IT WORKS<br />

Barbell upright rows lock the wrists<br />

and shoulders into a fixed position,<br />

which can lead to shoulder discomfort.<br />

The rope-kettlebell combo<br />

allows the wrists and elbows to<br />

travel through a flexible range of<br />

motion, which also allows the<br />

shoulder joint to do the same.<br />

GROOMING BY CHRISTIE CAIOLA<br />

24 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> JAY SULLIVAN


TRAIN ABS AND CORE<br />

Take<br />

a Walk<br />

Walking while hoisting<br />

weight overhead will<br />

strengthen your core.<br />

BY KYLE HUNT, C.S.C.S.<br />

HOLDING A WEIGHT<br />

overhead while walking<br />

may seem simple, but<br />

the instability it creates<br />

forces you to work hard<br />

to maintain an even<br />

posture, which seriously<br />

taxes the delts, lats, and<br />

core in the process. Resist<br />

the urge to lean back or to one<br />

side while you walk.<br />

GIVE IT A<br />

WRIST<br />

People with sensitive<br />

wrists might benefit<br />

from gripping the<br />

kettlebell using a<br />

neutral grip (palms<br />

facing in) to prevent<br />

wrist flexion at the<br />

move’s apex.<br />

HOW TO DO IT<br />

THE OVERHEAD<br />

WALK<br />

With a shoulder-width stance,<br />

begin by pressing a kettlebell<br />

directly overhead.<br />

Squeeze your shoulders down<br />

and back, making sure that your<br />

elbow is locked out so your forearm and<br />

wrist are completely straight.<br />

GROOMING BY CHRISTIE CAIOLA<br />

Pick a target that’s 25 feet<br />

away. Walk with your head up, keep<br />

your eyes on the target, and squeeze all<br />

your muscles. Switch arms and repeat in<br />

the opposite direction.<br />

FOR MORE ab-shredding workouts,<br />

visit muscleandfitness.com/abs<br />

JAY SULLIVAN <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 25


TRAIN BODY WEIGHT<br />

FOR MORE body-weight<br />

routines, visit muscleandfitness<br />

.com/body_weight<br />

Teamwork<br />

Force your body to work as a cohesive unit to<br />

increase strength and heighten body awareness.<br />

THE<br />

McDERMINATOR<br />

Face the TRX anchor<br />

and lean back. In one<br />

fluid motion, perform a<br />

row and then pivot heel<br />

to toe as you rotate your<br />

body 180 degrees and<br />

extend your arms<br />

fully overhead.<br />

THE WORKOUT<br />

WHAT IT IS<br />

A TRX CIRCUIT THAT<br />

works your upper and lower<br />

body through multiple planes<br />

of movement. All you need is<br />

a suspension trainer and a<br />

sturdy anchor point, such as a<br />

door. Include one minute of<br />

active rest/low-impact work, like<br />

jumping jacks or high knees,<br />

between rounds to keep your<br />

heart rate up.<br />

WHY IT WORKS<br />

TRAINING MULTIPLE<br />

planes of motion at once can<br />

enhance core strength, build<br />

muscle, and increase athletic<br />

ability. In addition, teaching your<br />

muscles to work in harmony builds<br />

practical strength, which can carry<br />

over to the field or the weight<br />

room, because a strong core,<br />

stability, and full-body awareness<br />

are indispensable no matter what<br />

you’re training for.<br />

EXERCISE<br />

The McDerminator<br />

135-degree Lunge*<br />

T Pushup<br />

180-degree<br />

Squat Jump<br />

REPS<br />

5 each side<br />

5 each side<br />

5 each side<br />

3 each<br />

direction<br />

TRX Crunch 10<br />

*Lunge your leg back at a 135-degree angle<br />

and rotate your torso, so you’re facing the<br />

direction of your lunging leg.<br />

ANDY McDERMOTT<br />

is a personal trainer in L.A. Visit his<br />

website: mcdermottfamilyfitness.com<br />

26 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong><br />

IAN SPANIER


TRAIN RATE MY WORKOUT<br />

LET US HELP<br />

Submit your workout for review at<br />

muscleandfitness.com/ratemyworkout<br />

Order<br />

Up<br />

Frank M., from Orlando, FL, sent us his<br />

arm workout, which hasn’t helped stretch<br />

his shirtsleeves. Our rev<strong>amp</strong>ed routine<br />

will get him to graduate to an XL.<br />

BY KYLE HUNT, C.S.C.S.<br />

FRANK’S<br />

OLD WORKOUT<br />

EXERCISE SETS REPS<br />

Barbell Curl 6 4–6<br />

Hammer Curl 3 8<br />

Concentration Curl 3 8<br />

Skull Crusher 6 4–6<br />

Rope Pushdown 3 8<br />

One-arm Kickback 3 8<br />

M&F RATING: B+<br />

OUR ADVICE<br />

Change the order of your<br />

exercises. Start with higherrep<br />

sets to warm up your<br />

joints before doing heavier<br />

curls and presses; and<br />

instead of grouping bi’s and<br />

tri’s exercises together,<br />

alternate them. This increases<br />

the time under tension, damages<br />

more muscle fibers (the key to<br />

growth), and improves blood flow to<br />

deliver nutrients to muscles better.<br />

Lastly, a close-grip bench is more<br />

joint friendly than a skull crusher<br />

and works all three triceps heads.<br />

FRANK’S<br />

NEW WORKOUT<br />

EXERCISE SETS REPS<br />

Hammer Curl 4 8–12<br />

Rope Pushdown 4 8–12<br />

Barbell Curl 5 4–6<br />

Close-grip Bench<br />

Press<br />

Standing<br />

Cable Curl<br />

Overhead<br />

Cable Extension<br />

5 4–6<br />

4 8–12<br />

4 8–12<br />

PER BERNAL <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 27


RECIPE OF THE MONTH<br />

Grab some crab and make this salad from<br />

EAT<br />

STK Los Angeles, p29.<br />

WHAT’S IN THE FRIDGE THIS MONTH<br />

FOOD I.D.<br />

From pumpkin to watermelon, which<br />

seeds are best for your body, p34.<br />

10 THINGS...<br />

...you didn’t know<br />

about sugar, p35.<br />

HAM IT UP<br />

Americans<br />

purchase an<br />

estimated<br />

318 million pounds<br />

of ham around the<br />

holidays.<br />

Chewing<br />

the Fat<br />

Amaze your guests with a garlicky,<br />

cheesy, yet surprisingly healthy ham.<br />

BY JENNIFER ISERLOH<br />

HAM GETS A BAD RAP FROM LIFTERS and<br />

bodybuilders since most ham products are high in<br />

sodium and contain more fat than chicken or turkey.<br />

However, baked ham is an extra-lean, high source of<br />

protein. Ham is also high in B vitamins: B6, which<br />

supports a healthy nervous system and adrenal<br />

glands, and B3 (niacin), which can help lower cholesterol<br />

and fat levels in the blood. This festive dish is<br />

better in two ways: It cuts back on the salt, just by<br />

going for a low-sodium ham, and adds in a superhealthy<br />

sauce powered by the goodness of kale, one<br />

of the top superfoods. The garlicky kale-Parmesan<br />

pesto is also a versatile condiment that can be used<br />

in eggs and sandwiches as well as soups and salads.<br />

FOOD & PROP STYLING BY SUSAN OTTAVIANO<br />

BRIAN KLUTCH


EAT RECIPE OF THE MONTH<br />

ABOUT THE CHEF<br />

Robert Liberato is the executive chef<br />

at STK Los Angeles in the W Los<br />

Angeles–West Beverly Hills. togrp.com<br />

Crab<br />

and Go<br />

This crabmeat dish takes minutes<br />

to make and shells out plenty of<br />

protein, healthy fats, and flavor.<br />

CHEW<br />

ON THIS<br />

A 3-oz serving of<br />

crabmeat provides<br />

nearly a third of your<br />

daily protein intake and<br />

more than 100% of<br />

vitamin B12, which<br />

supports normal<br />

brain function.<br />

CRABMEAT SALAD<br />

WITH GINGER DRESSING<br />

Recipe courtesy of Chef Robert Liberato, STK Los Angeles<br />

MAKES 1 SERVING<br />

2.5 oz jumbo lump crabmeat<br />

5 pieces green melon, cut into<br />

1-inch cubes<br />

1 grapefruit segment, torched<br />

with sugar and cut<br />

diagonally<br />

1 wedge of avocado, sliced<br />

4 pieces radish, thinly sliced<br />

4 pieces hearts of palm,<br />

thinly sliced<br />

½ tsp finely diced jalapeño<br />

Mâche greens<br />

1 tsp basil oil<br />

GINGER DRESSING<br />

(SERVES 4)<br />

1 tbsp chopped ginger<br />

1 tsp mustard<br />

2 tbsp honey<br />

Juice of 1 lemon<br />

3 tbsp ch<strong>amp</strong>agne vinegar<br />

¼ cup canola or blended oil<br />

Salt and pepper<br />

1. Combine salad ingredients<br />

and plate.<br />

2. In a blender, combine ginger,<br />

mustard, honey, lemon juice,<br />

and vinegar and blend. Slowly<br />

drizzle in oil to emulsify. Season<br />

with salt and pepper. Drizzle<br />

¼ over salad.<br />

NUTRITION PER SERVING<br />

360 16g<br />

CALORIES PROTEIN<br />

24g<br />

CARBS<br />

22g<br />

FAT<br />

PROP & FOOD STYLING BY SUSAN OTTAVIANO<br />

BRIAN KLUTCH <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 29


EAT 15-MINUTE FEAST<br />

ABOUT THE CHEF<br />

IFBB Pro League bodybuilder Carlo<br />

Filippone is the CEO of Elite Lifestyle<br />

Cuisine. elitelifestylecuisine.com<br />

PEA-BRAIN<br />

Peas are a smart<br />

choice, as 1 cup delivers<br />

9 grams of both<br />

protein and fiber. Peas<br />

also have lutein, an<br />

antioxidant that helps<br />

protect eyes.<br />

Prawn Stars<br />

Go big on protein, omega-3s, and antioxidants with this shrimp salad.<br />

BY CARLO FILIPPONE<br />

SHRIMP & PEA SALAD<br />

MAKES 2 SERVINGS<br />

1 lb frozen cooked and<br />

peeled shrimp<br />

½ cup Persian cucumbers,<br />

sliced ¼-inch thick<br />

1 cup peas<br />

Sea salt, to taste<br />

½ cup grape tomatoes, halved<br />

4 tbsp extra-virgin olive oil<br />

3 tbsp red-wine vinegar<br />

1 tsp balsamic vinegar<br />

1 tsp minced garlic<br />

2 pinches dry oregano<br />

3 pinches black pepper<br />

8 cups greens, mesclun, or<br />

spring mix<br />

1. Place unopened shrimp in cold<br />

water until thawed or leave in the<br />

refrigerator overnight. When<br />

ready to eat, rinse the thawed<br />

shrimp in a colander with cold<br />

water and allow to drain.<br />

2. In a bowl, combine all the<br />

ingredients except for the<br />

greens. Toss well to coat. Place<br />

the greens in a serving dish<br />

and top with the shrimp mixture.<br />

NUTRITION PER<br />

SERVING<br />

630 60g<br />

CALORIES PROTEIN<br />

26g<br />

CARBS<br />

32g<br />

FAT<br />

30 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong><br />

BRIAN KLUTCH


EAT HEALTHY CHEATS<br />

Finger<br />

Lickin’<br />

Good<br />

Leave Colonel Sanders’ fatty fried<br />

chicken under the heat l<strong>amp</strong> and<br />

snack on this low-cal, flavorful<br />

version instead.<br />

FOOD STYLING BY SUSAN OTTAVIANO<br />

OVEN-FRIED CHICKEN<br />

MAKES 4 SERVINGS<br />

2 cups cornflakes<br />

1 tsp turmeric<br />

1 tsp paprika<br />

½ tsp freshly ground<br />

black pepper<br />

½ tsp garlic salt<br />

2 eggs<br />

1 lb chicken tenders<br />

Olive oil cooking spray<br />

1. Preheat oven to 400°F. Coat a large<br />

baking sheet with cooking spray and<br />

set aside.<br />

2. Place cornflakes, turmeric, paprika,<br />

black pepper, and garlic salt in a food<br />

processor and pulse 10–15 times until<br />

medium crumb forms, about the size of<br />

dried lentils. Transfer to a plate.<br />

3. Place the eggs in a shallow dish and<br />

whisk. Dip a piece of the chicken into the<br />

egg then press both sides into the<br />

cornflake mixture. Transfer to the baking<br />

sheet. Repeat with remaining chicken.<br />

Coat the tops of the chicken with the<br />

cooking spray.<br />

4. Bake 15–20 minutes until the coating<br />

has browned and the chicken is cooked<br />

through and no longer pink in the center.<br />

Serve immediately.<br />

NUTRITION PER SERVING<br />

(¼-POUND CHICKEN, ABOUT 4 PIECES)<br />

201 25g 9g 7g<br />

CALORIES PROTEIN CARBS FAT<br />

GET BAKED<br />

This version of friend<br />

chicken contains no<br />

added sugar. Using<br />

olive oil spray slashes<br />

calories and adding<br />

antioxidant-rich spices<br />

like paprika boosts<br />

health benefits.<br />

BRIAN KLUTCH <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 31


EAT 1 FOOD, 5 WAYS<br />

Turkey Bacon<br />

Turkey bacon has fewer calories and less saturated fat than pork<br />

bacon—just don’t go hog wild with your portions.<br />

PAN-FRY IT<br />

UPGRADE<br />

YOUR VEG<br />

Place 2 chopped slices<br />

bacon in a small cold<br />

skillet. Cook three to four<br />

minutes over medium<br />

heat until bacon starts<br />

to crisp. Add 1 quart<br />

chopped brussels sprouts.<br />

Cook three to four minutes<br />

more, covered, over low<br />

heat until sprouts are<br />

cooked through. Drizzle<br />

with 2 tbsp balsamic<br />

vinegar and serve.<br />

FLAVOR UP<br />

SOUP’S ON<br />

Place 2 chopped slices<br />

bacon in a large, cold<br />

saucepan. Place over<br />

medium heat and cook six<br />

to eight minutes until<br />

bacon starts to crisp. Stir<br />

in 1 chopped red bell<br />

pepper and cook<br />

two minutes. Add 1 (15-oz)<br />

can black beans and 1<br />

(15-oz) can chicken broth.<br />

Simmer 10 to 12 minutes<br />

uncovered and serve.<br />

WRAP IT<br />

BACON-<br />

ASPARAGUS<br />

WRAPS<br />

Preheat oven to 400°F.<br />

Coat a baking sheet with<br />

cooking spray. Cut 4 slices<br />

bacon in half. Wrap 2<br />

asparagus spears in each<br />

half slice of bacon; place on<br />

sheet and repeat. Sprinkle<br />

with ½ tsp freshly ground<br />

black pepper. Bake 12 to 15<br />

minutes until bacon is crisp.<br />

CHEW<br />

ON THIS<br />

Turkey meat is a good<br />

source of all the B<br />

vitamins, including a high<br />

level of B3—aka niacin—<br />

which is important for<br />

synthesizing the starch<br />

stored in muscles and<br />

liver for energy.<br />

SWEET TOOTH?<br />

CHOCOLATE<br />

BACON<br />

Place 4 slices bacon in a<br />

large, cold skillet. Place over<br />

medium heat; cook six to eight<br />

minutes, turning once or<br />

twice until crisp. Drain<br />

on paper towels. Melt ¼ cup<br />

chopped 70% dark chocolate<br />

in a small saucepan with 1<br />

tbsp heavy cream over low<br />

heat. Dip bacon slices; let cool<br />

on wax paper.<br />

ROAST IT<br />

CHICKEN WITH<br />

KALE<br />

Preheat oven to 400°F.<br />

Coat a small baking sheet<br />

with cooking spray.<br />

Arrange 2 handfuls of<br />

kale leaves in the center<br />

of sheet. Spread 1 tbsp<br />

Dijon mustard over the<br />

surface of 1 boneless,<br />

skinless chicken breast.<br />

Cut 1 bacon slice in half<br />

and layer it over top of<br />

chicken. Roast for 20<br />

to 25 minutes on the<br />

center rack until bacon<br />

is crisp and chicken is<br />

cooked through.<br />

COOK BACON in a cold skillet so the fat<br />

renders and it cooks evenly, meaning it won’t<br />

be burned on the edges and raw in the center.<br />

TURKEY BACON<br />

Calories 107<br />

Total fat<br />

Sodium<br />

Protein<br />

8g<br />

170mg<br />

8g<br />

BACON (CURED)<br />

Calories 151<br />

Total fat<br />

Sodium<br />

Protein<br />

12g<br />

647mg<br />

10g<br />

(per 1 oz serving)<br />

CLINTON HUSSEY/STOCKFOOD


EAT FOOD FIGHT<br />

May the Breast<br />

Meat Win<br />

Turkey: White Meat vs. Dark Meat. BY TOBY AMIDOR, R.D.<br />

COOKING TURKEY WITH THE SKIN ON WILL<br />

help keep it moist, but removing the skin before eating<br />

either white or dark meat significantly reduces the<br />

number of calories and saturated fat. Skinless white<br />

meat (breast meat) has fewer calories and less fat,<br />

especially artery-clogging saturated fat. Because white<br />

meat has less fat, it can end up being too dry, resulting in<br />

its being served with sauces or condiments to enhance<br />

the flavor. This usually means added sodium or sugar, so<br />

you should be mindful of that. White meat also provides<br />

higher amounts of energy-boosting B vitamins. However,<br />

that doesn’t mean you should count out dark meat from<br />

your healthy-eating plan. Dark meat includes the wings,<br />

legs, and thighs. The same cooked portion has about 20<br />

more calories and one additional gram of saturated fat.<br />

But it also provides three more grams of protein and<br />

higher doses of minerals like zinc, selenium, and iron<br />

compared with its white counterpart. For the handful of<br />

extra calories and saturated fat, you are getting a higher<br />

amount of essential nutrients, so enjoy on occasion.<br />

Dark Meat White Meat<br />

OCKRA/ALAMY; SHUTTERSTOCK<br />

Calories 145<br />

Protein 28.2g<br />

Total Fat 5.0g<br />

Saturated Fat 1.5g<br />

INTANGIBLES<br />

Niacin<br />

15% DV<br />

Vitamin B6<br />

16% DV<br />

Zinc<br />

24% DV<br />

Selenium<br />

50% DV<br />

Iron<br />

11% DV<br />

WINNER: SKINLESS WHITE MEAT TURKEY<br />

Calories 123<br />

Protein 25.6g<br />

Total Fat 1.8g<br />

Saturated Fat 0.5g<br />

INTANGIBLES<br />

Niacin<br />

32% DV<br />

Vitamin B6<br />

23% DV<br />

Zinc 10% DV<br />

Selenium<br />

39% DV<br />

Iron 7% DV<br />

WINNER: SKINLESS WHITE MEAT TURKEY<br />

For 3 oz cooked, without skin (for both). Source: USDA


EAT FOOD I.D.<br />

A Good<br />

Seed<br />

Know which<br />

seeds to snack<br />

on for protein,<br />

vitamins,<br />

and digestive<br />

health.<br />

BY MEAGAN<br />

DRILLINGER<br />

2<br />

3<br />

4<br />

5 CHIA<br />

1. PUMPKIN<br />

Packed with omega-<br />

3s and carotenoid<br />

antioxidants, pumpkin<br />

seeds are great<br />

for your immune system.<br />

They are high in<br />

phytosterols, which<br />

are plant compounds<br />

that help to balance<br />

cholesterol. But<br />

they tend to come<br />

packaged seasoned<br />

with salt, so be on<br />

the lookout.<br />

1<br />

2. HEMP<br />

Higher in protein<br />

but also more<br />

calorically dense<br />

than chia seeds,<br />

hemp seeds are<br />

excellent postworkout—one<br />

ounce<br />

has 10 grams of<br />

protein and 13g of<br />

fat. Try them as<br />

smoothie toppers, or<br />

add them to cereal,<br />

salads, and yogurt.<br />

3. WATERMELON<br />

Not typically thought<br />

of as edible, watermelon<br />

seeds contain<br />

8g of protein per<br />

ounce and are a<br />

good source of<br />

magnesium, which is<br />

needed for protein<br />

synthesis and muscle<br />

and nerve function.<br />

The downside is their<br />

fat content, 13g per<br />

ounce, so eat them<br />

sparingly.<br />

4. SESAME<br />

High in fiber, calcium,<br />

zinc, magnesium,<br />

phosphorus, and<br />

iron, sesame seeds<br />

pack a mineral punch<br />

that aids in bone<br />

health, boosts the<br />

immune and digestive<br />

systems, reduces<br />

stress levels, regulates<br />

blood pressure,<br />

and facilitates protein<br />

production and<br />

red-blood-cell count.<br />

You can’t go<br />

wrong with ch-chch-chia.<br />

(Apologies<br />

to those<br />

who don’t recall<br />

the ’80s Chia Pet<br />

commercials.) The<br />

high fiber (11g per<br />

ounce) helps keep<br />

the digestive tract<br />

moving, and the<br />

healthy fats combat<br />

inflammation.<br />

Add 4g of protein<br />

per ounce and we<br />

have a winner,<br />

according to Leah<br />

Kaufman, R.D.,<br />

at NYU Langone<br />

Medical Center’s<br />

Weight Management<br />

Program.<br />

FOOD STYLING BY SUSAN OTTAVIANO<br />

34 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> BRIAN KLUTCH


EAT 10 THINGS…<br />

…YOU DIDN’T KNOW ABOUT<br />

Sugar<br />

BY JASON STAHL<br />

1 |<br />

2 |<br />

AMERICANS eat an average<br />

of 150 pounds of sugar a year.<br />

SUGARCANE WAS<br />

FIRST DOMESTICATED<br />

about 10,000 years ago on the island of<br />

New Guinea. Used as an elixir, sugarcane<br />

became a “cure” for ailments—like headaches,<br />

stomach flutters, and impotence—<br />

when it was processed into a powder in<br />

India in 500 A.D. Today, sugar has been<br />

known to help cure hiccups, clean dirty<br />

hands, stand in for lighter fluid, and cool a<br />

burning tongue.<br />

3 |<br />

EATING AN<br />

EXCESSIVE AMOUNT<br />

OF ADDED SUGAR can increase<br />

triglyceride levels, which may increase<br />

your risk of heart disease. Sugar’s also<br />

an inflammatory, so eating too much may<br />

contribute to obesity and diabetes.<br />

8| A “SUGAR-FREE”<br />

FOOD must contain less than<br />

0.5 grams of sugar per serving.<br />

9 |<br />

SUCRALOSE (AKA<br />

SPLENDA) was discovered<br />

by accident in 1976 by scientists<br />

who were actually trying to create<br />

an insecticide.<br />

HAVING A SWEET TOOTH<br />

is in your DNA. Researchers<br />

have found two receptor<br />

genes that can predict a<br />

preference for sweets.<br />

JOHNER/STOCKFOOD<br />

4 |<br />

FIFTY MINUTES OF<br />

RUNNING OR FIVE<br />

MILES OF WALKING. That’s<br />

what it takes to burn the 250 calories<br />

and 16 tablespoons of sugar found in a<br />

20-ounce bottle of soda, according to<br />

one 2014 study.<br />

5 |<br />

A 20-YEAR STUDY<br />

OF 40,000 MEN revealed<br />

that those who averaged one can of<br />

a sugary beverage per day<br />

had a 20% higher risk of<br />

having a heart attack<br />

or dying from a heart<br />

attack than men who<br />

rarely consumed<br />

sugary drinks.<br />

6 |<br />

LEAVE THE<br />

CANNOLI. TAKE<br />

THE COFFEE. A dose of<br />

caffeine, equivalent to one to<br />

two cups of coffee (sans sugar),<br />

before consuming a high-sugar<br />

meal increases glucose levels,<br />

lowering the risk of type-2<br />

diabetes.<br />

7 |<br />

SUGAR WATER was shown<br />

to be just as—and sometimes more—<br />

effective for endurance athletes than a<br />

sports drink, according to a study published<br />

in the American Journal of Physiology.<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 35


Make sure there is<br />

tension on the cable<br />

in the top position<br />

as well.<br />

LOSE<br />

CARBS,<br />

➔<br />

Going low-carb? Great plan if you’re looking to<br />

shred body fat and get ripped. But when you don’t<br />

do it right—or you combine it with a poorly planned<br />

training program—it can sap your energy and cause<br />

big-time losses in muscle and strength. If you’ve tried<br />

it already, you know exactly what we mean. On the<br />

following pages, we’ll show you how to make hard<br />

dieting feel easier while making the gains that critics<br />

of this nutritional style don’t think are possible.<br />

GAIN MUSCLE<br />

> Build strength and size on a strict diet.<br />

BY JOHN KIEFER // PHOTOGRAPHS BY SIMON MCDERMOTT-JOHNSON<br />

SDDDSDSDSDDSSD<br />

36 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong>


HOW IT WORKS<br />

We recommend following<br />

the Carb Nite Solution,<br />

a diet plan described on<br />

page 112. This approach<br />

will result in fat loss and<br />

maintenance of your hardearned<br />

muscle. In the gym,<br />

you’ll follow the workouts<br />

on the next few pages. Your<br />

goal is to stimulate your<br />

central nervous system<br />

(CNS)—your muscles’<br />

control center—without<br />

overly taxing it. Your CNS<br />

needs carbs to recover, so it<br />

doesn’t pay to risk denying it<br />

the nutrients it needs. To get<br />

your CNS to activate muscle<br />

without burning it out, use<br />

partitioned set r<strong>amp</strong>ing—a<br />

series of low-rep sets that<br />

get progressively heavier<br />

(see “Plans of Attack” below).<br />

For low-carb dieters,<br />

this yields better results<br />

than performing multiple<br />

heavy sets with the same<br />

load. Follow the program to<br />

the letter and you’ll see your<br />

six-pack within weeks.<br />

Day 1<br />

1A<br />

DUMBBELL<br />

LUNGE (SD)<br />

[NOT SHOWN]<br />

Sets: 4 Reps: 20<br />

➔ Step forward<br />

and lower your<br />

body until your<br />

front thigh is parallel<br />

to the floor.<br />

With any exercise<br />

where you bend<br />

forward, keep your<br />

lower back arched.<br />

1B<br />

CABLE<br />

CRUNCH (SD)<br />

[NOT SHOWN]<br />

Sets: 4 Reps: 20<br />

➔ Use the rope<br />

handle and pull it<br />

behind your neck.<br />

Kneel and crunch.<br />

2<br />

ROMANIAN<br />

DEADLIFT (SD)<br />

Sets: 2 Reps: 8<br />

➔ Hold a barbell<br />

against the front<br />

of your thighs.<br />

Bend your hips<br />

back until you feel<br />

your lower back is<br />

beginning to lose<br />

its arch. Squeeze<br />

your glutes and<br />

hamstrings to<br />

come back up.<br />

3<br />

LEG PRESS<br />

(PSR) [NOT SHOWN]<br />

Sets: 3 Reps: 4, 4, 4, 4<br />

➔ Use the leg<br />

press machine<br />

and bend your<br />

knees until they’re<br />

at 90 degrees. Do<br />

not let your lower<br />

back come off of<br />

the pad.<br />

4<br />

LEG CURL (SD)<br />

[NOT SHOWN]<br />

Sets: 3 Reps: 6–8<br />

➔ Lie down on a<br />

leg curl machine<br />

and secure your<br />

ankles. Make sure<br />

the axis of the<br />

machine lines up<br />

with your knees.<br />

Curl your legs.<br />

5<br />

CALF RAISE<br />

IN LEG PRESS<br />

(SD) [NOT SHOWN]<br />

Sets: 3 Reps: 6–8<br />

DIRECTIONS<br />

FREQUENCY: Perform each<br />

workout (Day 1, 2, 3, and 4)<br />

once per week.<br />

TIME NEEDED: 60 min.<br />

HOW TO DO IT: On Day 1,<br />

perform 1A and 1B as a superset.<br />

Do one set of A, then<br />

one set of B. Rest and repeat<br />

for all the sets. Treat all<br />

other exercises as straight<br />

sets, completing all the sets<br />

for one move before going<br />

on to the next. Make sure<br />

you note which training<br />

method to apply to each<br />

set (see “Plans of Attack,”<br />

at right, for descriptions of<br />

each technique).<br />

Plans of Attack<br />

How to perform the exercises for maximum effect.<br />

You’ll use one of these five different methods to<br />

complete the exercises.<br />

PARTITIONED SET RAMPING (PSR) Choose<br />

a weight that’s 30% of your max and perform three<br />

reps (or whatever specific number the exercise<br />

calls for). Without resting, go up in weight to a load<br />

that’s 50% and perform another three reps. Then<br />

go to 75%, and then 90%. All of this is one set.<br />

Rest as needed and repeat for the prescribed sets.<br />

NEGATIVE (NEG) Focus only on the negative<br />

(lowering) portion of the movement. For ex<strong>amp</strong>le,<br />

for the dragon flag on page 110, powerfully swing<br />

➔ Use a 45-degree<br />

leg press station<br />

and place the<br />

balls of your<br />

feet on the plate.<br />

Perform calf<br />

raises as normal.<br />

your legs up in the air to the top position of the rep<br />

and then slowly lower them back to the bench, taking<br />

up to three full seconds on the negative.<br />

FAST (FST) Perform each rep as explosively as<br />

possible.<br />

DROPSET (DROP) Perform the set normally<br />

and then reduce the weight 10–20% so you can get<br />

another few reps. You should take no more than<br />

20 seconds to lower the weight.<br />

STANDARD (SD) Complete the set in a normal<br />

fashion, lifting and lowering with a smooth, controlled<br />

tempo.


LOSE CARBS, GAIN MUSCLE<br />

Day 2<br />

1<br />

PUSH PRESS<br />

(PSR) [NOT SHOWN]<br />

Sets: 3<br />

Reps: 3, 3, 3, 3, 3<br />

➔ Hold a barbell at<br />

shoulder level with<br />

hands shoulderwidth<br />

apart. Dip<br />

your knees and<br />

use momentum<br />

to power the bar<br />

overhead.<br />

2<br />

ONE-ARM<br />

DUMBBELL<br />

UPRIGHT ROW<br />

(SD)<br />

Sets: 2 Reps: 8<br />

➔ Raise your arm<br />

up and back as if<br />

you were going to<br />

elbow someone<br />

standing behind<br />

you. Your upper<br />

arm should be parallel<br />

with the floor<br />

in the top position.<br />

3<br />

BENTOVER<br />

LATERAL<br />

RAISE (SD)<br />

[NOT SHOWN]<br />

Sets: 3 Reps: 10<br />

➔ Hold a dumbbell<br />

in each hand and<br />

bend forward at<br />

the hips so your<br />

torso is parallel<br />

with the floor.<br />

Raise the weights<br />

90 degrees.<br />

4<br />

SHRUG (DROP)<br />

[NOT SHOWN]<br />

Sets: 4 Reps: 10<br />

➔ Hold the bar with<br />

a shoulder-width<br />

grip and shrug<br />

your shoulders as<br />

high as you can.<br />

Perform 10 reps,<br />

reduce the load,<br />

and repeat.<br />

5<br />

DUMBBELL<br />

FLOOR PRESS<br />

(SD) [NOT SHOWN]<br />

Sets: 3 Reps: 4–8<br />

➔ Lie on the floor<br />

and hold the<br />

weights as you<br />

would in the bottom<br />

of a bench press<br />

but with your palms<br />

facing in. Press the<br />

weights up.<br />

6<br />

BODY-WEIGHT<br />

TRICEPS<br />

EXTENSION<br />

(SD)<br />

Sets: 2 Reps: As Many<br />

As Possible<br />

➔ Set a barbell at<br />

about hip level in a<br />

rack. Grab the bar<br />

and walk your feet<br />

back so your body<br />

is at 45 degrees.<br />

Bend your elbows<br />

and then extend.<br />

What About Cardio?<br />

The first thing guys tend to think of when they<br />

want to lose weight is how much cardio they’ll<br />

need to do. The answer is probably a lot less<br />

than you expect. Try the following three days<br />

per week on nonlifting days.<br />

➔ Sprint 30 seconds<br />

➔ Walk 4 minutes<br />

➔ Repeat for 25 to 30 minutes<br />

38 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong>


7<br />

LAND-MINE<br />

ROTATION (SD)<br />

Sets: 2<br />

Reps: 10 (each side)<br />

➔ Wedge a barbell<br />

into a corner and<br />

load the end nearest<br />

you. Grab the<br />

top of the collar.<br />

Keeping your hips<br />

as square to the<br />

corner as possible,<br />

twist your<br />

torso from side to<br />

side. Do not rotate<br />

at the hips.


LOSE CARBS, GAIN MUSCLE<br />

Day 3<br />

1<br />

INCLINE<br />

DUMBBELL<br />

PRESS (SD)<br />

[NOT SHOWN]<br />

Sets: 4 Reps: 4–8<br />

➔ Set an adjustable<br />

bench to a<br />

30- to 45-degree<br />

incline and lie back<br />

against it with a<br />

dumbbell in each<br />

hand. Press the<br />

weights straight<br />

over your chest.<br />

2<br />

INCLINE<br />

DUMBBELL<br />

FLYE (SD)<br />

[NOT SHOWN]<br />

Sets: 2 Reps: 10<br />

➔ Set up the same<br />

as the incline press,<br />

but have your<br />

palms face each<br />

other. Lower your<br />

arms until you feel<br />

a stretch and then<br />

bring your arms<br />

back together.<br />

3<br />

DRAGON FLAG<br />

(NEG)<br />

Sets: 3 Reps: 3<br />

➔ Lie on your back<br />

on a bench and<br />

hold the end of it<br />

behind you. Swing<br />

your legs up in<br />

the air so they’re<br />

perpendicular to<br />

the floor, and tuck<br />

your knees to your<br />

chest. Lower your<br />

legs back to the<br />

bench, but stop<br />

short of resting.<br />

4<br />

CLOSE-GRIP<br />

PULLDOWN<br />

(PSR) [NOT SHOWN]<br />

Sets: 2<br />

Reps: 3, 3, 3, 3, 3<br />

➔ Attach a V-grip<br />

handle to the top<br />

pulley of a cable<br />

station. Sit at the<br />

station and secure<br />

your knees. Pull<br />

the handle down to<br />

your collarbone.<br />

7 INCLINE FRONT<br />

RAISE (SD)<br />

5<br />

45-DEGREE<br />

PULLDOWN<br />

(FST) [NOT SHOWN]<br />

Sets: 2 Reps: 12<br />

➔ Attach a pulldown<br />

bar to the<br />

top pulley of a<br />

cable station. Lean<br />

your torso back<br />

about 45 degrees<br />

and push your<br />

chest out. Pull the<br />

bar to the middle of<br />

your chest.<br />

6<br />

ONE-ARM ROW<br />

(SD)<br />

[NOT SHOWN]<br />

Sets: 3 Reps: 6–10<br />

(each side)<br />

➔ Grab a dumbbell<br />

in one hand,<br />

and rest the other<br />

hand and knee<br />

on a bench. Row<br />

the weight until it<br />

touches your side,<br />

making sure to lead<br />

with your elbow.<br />

Sets: 2 Reps: 10<br />

➔ Set an adjustable bench<br />

to a 30- to 45-degree incline<br />

and rest your chest against<br />

it. Hold a dumbbell (or plates,<br />

as shown) in each hand and<br />

raise the weights up in front<br />

of you with arms straight until<br />

they’re parallel to the floor.<br />

8<br />

SCAPULAR<br />

PULLDOWN<br />

(SD)<br />

Sets: 2 Reps: 12<br />

Max number of<br />

sets (not counting<br />

warmups) you should<br />

do per workout<br />

when following a<br />

low-carb diet.<br />

➔ Set up as you did<br />

for the 45-degree<br />

pulldown, but keep<br />

your torso vertical.<br />

Allow the weight to<br />

stretch your arms<br />

and shoulders, then<br />

pull your shoulder<br />

blades down and<br />

together without<br />

bending your<br />

elbows. Hold the<br />

bottom of the last<br />

rep on each set for<br />

30 seconds.<br />

40 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong>


LOSE CARBS, GAIN MUSCLE<br />

Day 4<br />

1<br />

CABLE<br />

WOODCHOP<br />

(SD)<br />

Sets: 3 Reps: 12<br />

(each side)<br />

➔ Attach a rope<br />

handle to the high<br />

pulley of a cable<br />

station and stand far<br />

enough away from<br />

the machine that<br />

there is tension on<br />

the cable. Stand with<br />

your feet shoulderwidth<br />

apart and split<br />

your legs so one foot<br />

is a few feet in front<br />

of the other. Rotate<br />

your torso diagonally<br />

downward until the<br />

handle ends up at<br />

the outside of your<br />

opposite leg.<br />

2<br />

CABLE CURL (PSR)<br />

Sets: 3 Reps: 3, 3, 3, 3, 3<br />

➔ Attach a straight<br />

bar to the low pulley<br />

of a cable station and<br />

grab it with your hands<br />

shoulder-width apart.<br />

Keeping your elbows<br />

against your sides, curl<br />

the bar to shoulder level.<br />

3<br />

HAMMER<br />

CURL (SD)<br />

[NOT SHOWN]<br />

Sets: 2 Reps: 6–8<br />

➔ Hold a dumbbell<br />

in each hand<br />

with your palms<br />

facing each other.<br />

Curl the weights<br />

to shoulder level<br />

without moving<br />

your upper arms.<br />

4<br />

CLOSE-GRIP<br />

CHINUP (NEG)<br />

[NOT SHOWN]<br />

Sets: 2 Reps: 4<br />

➔ Grab a chinup<br />

bar with palms facing<br />

you and hands<br />

almost touching<br />

each other. (They<br />

should be no farther<br />

than 3 inches<br />

apart.) Pull yourself<br />

up until your<br />

chin is over it.<br />

5<br />

RACK<br />

PULL (SD)<br />

Sets: 3 Reps: 6–8<br />

➔ Set a barbell in<br />

a rack or on boxes<br />

so it’s 2 inches<br />

below your knees.<br />

Take an overhand<br />

grip with hands<br />

shoulder-width<br />

apart. Stand up<br />

and lock out your<br />

hips with the bar<br />

tracking your legs.<br />

GETTY IMAGES<br />

How to Diet<br />

A simple protocol for dropping fat, taken from the book The Carb Nite Solution.<br />

Reduce your carbs to 30 total<br />

grams per day for nine days.<br />

Consume mostly meats, fish,<br />

eggs, cheeses, protein powders,<br />

and green vegetables. Don’t be afraid to eat<br />

a substantial amount of fat, which helps<br />

control hunger. You don’t have to count<br />

calories—keeping your carbs ultralow will<br />

create a caloric deficit as well as improve<br />

the hormone levels you need to burn fat.<br />

On the night of the 10th day, eat as many<br />

carbs as you can. Start with potatoes, rice,<br />

or oats, and then feel free to indulge<br />

on more sugary treats if you like.<br />

Pasta, cookies, and cake are all OK. Your<br />

goal now is to refill your muscles’ energy<br />

stores and cause a hormonal effect that<br />

speeds your metabolism for days afterward.<br />

The next day, go back to 30 grams of<br />

carbs. Continue for five days, and then have<br />

another Carb Nite that evening. Repeat<br />

until you’ve reached your fat-loss goal.<br />

After workouts, supplement with whey<br />

isolate. You can add five grams of leucine as<br />

well. Leucine helps raise insulin levels like<br />

carbs do, so you can drive protein into your<br />

muscles immediately after training. Read<br />

more about the diet at carbnite.com.<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 41


THE MUSCLE<br />

MATRIX<br />

> Design your own workout based on the weak<br />

points you want to improve in your physique.<br />

BY JOHN MEADOWS, C.S.C.S. /// PHOTOGRAPHS BY SAM ROBLES


IF YOU’VE BEEN TRAINING FOR A<br />

while, your goal isn’t just to “get big” or “get<br />

lean” anymore. You’re at the point where you’ll<br />

notice that some muscles just aren’t coming<br />

in like others, and you want to refine your<br />

physique by working on your weak points and<br />

emphasizing certain hard-to-gain areas. This<br />

“bulking” season, take a targeted approach to<br />

the gym by homing in on the areas that need<br />

the most work and crafting your training<br />

around them. This program maps out exactly<br />

how to bring up the body parts you think are<br />

lagging, while giving you a template to build<br />

overall muscle and strength.


MUSCLE MATRIX<br />

HOW IT WORKS<br />

A basic training program<br />

has been prescribed for<br />

every body part on the following<br />

pages. To emphasize<br />

some muscles over others,<br />

simply plug in the appropriate<br />

exercises that focus on<br />

the lacking area from the<br />

lists provided. The areas<br />

we’re offering targeted<br />

training for are the upper<br />

chest, lower lats, side delts,<br />

biceps, and calves—common<br />

weak points on guys that,<br />

when corrected, really make<br />

for a complete physique.<br />

Customize the workouts<br />

as you like, and get the body<br />

you want at last.<br />

DIRECTIONS<br />

Perform the chest/shoulders<br />

and legs workouts<br />

on consecutive days, if<br />

possible. Then, rest a day,<br />

perform the back workout,<br />

rest another day, do the arm<br />

workout, and rest again<br />

before repeating the cycle.<br />

Exercises marked with<br />

an asterisk (*) also feature<br />

substitutions to target a<br />

weak point. To integrate an<br />

alternate move, swap the<br />

number of the exercise in<br />

the workout with its corresponding<br />

replacement number<br />

in one of the sidebar<br />

boxes. For ex<strong>amp</strong>le, if you<br />

want to target your upper<br />

chest, find the “Upper-chest<br />

Emphasis” exercise list<br />

and replace the dumbbell<br />

bench press with the incline<br />

dumbbell flye (or incline<br />

cable flye), the bench press<br />

with the incline bench<br />

press, and the wide-grip dip<br />

with the stretch pushup.<br />

Note that the arms and<br />

calves don’t need replacement<br />

exercises: They’re<br />

simply trained more often<br />

or with more volume.<br />

Upper-chest<br />

Emphasis<br />

CHEST & SHOULDERS<br />

1<br />

DB Bench<br />

Press*<br />

Sets: 4 Reps: 10<br />

Rest: 90 sec.<br />

> Hold a dumbbell in<br />

each hand and lie back<br />

on a flat bench with<br />

the weights at shoulder<br />

level. Press the weights<br />

over your chest.<br />

2<br />

Bench<br />

Press*<br />

Sets: 4 Reps: 10, 8, 6,<br />

4 Rest: 2 min.<br />

> Arch your back and<br />

grasp the bar outside<br />

shoulder width. Remove<br />

it from the rack and<br />

lower the bar to your<br />

sternum, tucking your<br />

elbows near your sides.<br />

Press the bar up.<br />

3<br />

Cable<br />

Crossover*<br />

Sets: 2 Reps: 20<br />

Rest: 60 sec.<br />

> Attach single-grip<br />

handles to two facing<br />

pulley stations. Grasp<br />

the handles and step<br />

forward with arms out<br />

to your sides so you feel<br />

a stretch in your pecs.<br />

Perform a flye motion,<br />

bringing the handles in<br />

front of your chest.<br />

*<br />

Incline dumbbell<br />

flye with<br />

1<br />

palms-down grip<br />

Incline cable<br />

2<br />

flye with<br />

palms-down grip<br />

Low-incline<br />

3<br />

bench press<br />

(incline the bench<br />

only slightly)<br />

Stretch<br />

4<br />

pushup with<br />

feet elevated<br />

4<br />

Wide-grip<br />

Dip*<br />

Sets: 2 Reps: As many<br />

reps as possible<br />

(AMRAP) Rest: 2 min.<br />

> Position yourself at the<br />

widest part of dip bars.<br />

Suspend yourself over<br />

the bars and lower your<br />

body until your upper<br />

arms are parallel to the<br />

floor. Press yourself up<br />

a few inches, but not to<br />

lockout, and then lower<br />

yourself again.<br />

44 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong>


5<br />

Dumbbell<br />

Lateral<br />

Raise*<br />

Sets: 3 Reps: 25<br />

Rest: 90 sec.<br />

> Hold a dumbbell in<br />

each hand and raise<br />

the weights out 90<br />

degrees until your<br />

arms are parallel to<br />

the floor.<br />

6<br />

Arnold<br />

Press*<br />

Sets: 4 Reps: 6<br />

Rest: 90 sec.<br />

> Hold a dumbbell in<br />

each hand with palms<br />

facing you just under<br />

chin level. Press the<br />

weights overhead<br />

and twist your palms<br />

to face forward at<br />

lockout.<br />

7<br />

Bentover<br />

Lateral<br />

Raise<br />

Sets: 3 Reps: 30<br />

Rest: 2 min.<br />

> Hold a dumbbell<br />

in each hand and<br />

bend your hips back<br />

to lower your torso<br />

until it’s parallel to<br />

the floor. Raise your<br />

arms 90 degrees out<br />

to your sides.<br />

Shoulders<br />

and Side-delt<br />

Emphasis *<br />

Lateral raise<br />

5<br />

with partial<br />

range of motion:<br />

Use heavy dumbbells<br />

and swing the<br />

weights only a few<br />

inches away from<br />

your sides.<br />

Over and back<br />

6<br />

press: Press<br />

a bar overhead but<br />

don’t lock out your<br />

elbows. Lower it<br />

behind your neck,<br />

then press up.


MUSCLE MATRIX<br />

LEGS<br />

1<br />

Lying Leg<br />

Curl<br />

Sets: 4 Reps: 15<br />

Rest: 2 min.<br />

> Lie facedown on a<br />

leg curl machine and<br />

brace your ankles<br />

under the pad. Bend<br />

your knees to curl<br />

the pad.<br />

2<br />

Squat<br />

Sets: 4 Reps: 12, 10,<br />

8, 6 Rest: As needed<br />

> Grasp the bar<br />

outside shoulder<br />

width and pull your<br />

shoulder blades together.<br />

Dip under the<br />

bar and raise it off the<br />

supports of the squat<br />

rack so it rests on<br />

your traps. Step back<br />

and set your feet at<br />

shoulder width. Take<br />

a deep breath and<br />

push your hips<br />

back to lower your<br />

body until your thighs<br />

are at least parallel to<br />

the floor.<br />

3<br />

Closestance<br />

Leg<br />

Press<br />

Sets: 3 Reps: 20<br />

Rest: 2 min.<br />

> Set up in a leg<br />

press machine and<br />

place your feet inside<br />

shoulder width on the<br />

foot plate. Lower the<br />

plate until your knees<br />

are bent 90 degrees,<br />

and then press the<br />

weight back up.<br />

4<br />

Dumbbell<br />

Stiff-leg<br />

Deadlift<br />

Sets: 4 Reps: 8<br />

Rest: 2 min.<br />

> Hold a dumbbell in<br />

each hand and stand<br />

with feet hip-width<br />

apart. Push your<br />

hips back to lower<br />

your torso until you<br />

feel a stretch in your<br />

hamstrings.<br />

Calf<br />

Emphasis<br />

● Perform this<br />

exercise last on<br />

leg day and in the<br />

arms, abs, and<br />

calves workout.<br />

Tibialis Raise<br />

Sets: 3<br />

Reps: 25<br />

Rest: 2 min.<br />

> Stand on a block<br />

or step with your<br />

toes hanging over<br />

the edge and rock<br />

your heels back,<br />

raising your toes as<br />

high as you can.<br />

46 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong>


Back and Lower-lat Emphasis<br />

Single-arm Pulldown with Palm-facing Grip:<br />

1<br />

Attach a single-grip handle to a high-pulley<br />

cable, and pull the handle down to your collarbone<br />

with one hand.<br />

Rack Pull: Set a barbell on the spotter bars<br />

2<br />

of a power rack so it’s just below knee height.<br />

Grasp the bar outside your knees and drive your<br />

heels into the floor to extend your hips to lockout.<br />

One-arm Barbell Row: Performed the same as<br />

3<br />

a DB row but with a barbell loaded with weight.<br />

BACK<br />

1<br />

Dumbbell<br />

Row*<br />

Sets: 4 Reps: 8 (each<br />

side) Rest: 2 min.<br />

> Place your right knee and<br />

palm on a bench and hold a<br />

dumbbell in your left hand.<br />

Squeeze your shoulder<br />

blades together as you row<br />

the dumbbell to your ribs.<br />

2<br />

Deadlift*<br />

Sets: 4 Reps: 6, 5, 4, 3<br />

Rest: As needed<br />

> Stand with feet at hip<br />

width and grasp the bar<br />

outside your knees. Keeping<br />

your lower back flat, push<br />

through your heels and<br />

extend your hips and knees<br />

until you’re standing tall.<br />

3<br />

Reverse-grip<br />

Pulldown*<br />

Sets: 3 Reps: 12<br />

Rest: 2 min.<br />

> Sit at a lat-pulldown<br />

station and grasp the bar<br />

with an outside shoulderwidth<br />

grip. Pull the bar<br />

down to your collarbone.<br />

4<br />

Dumbbell<br />

Pullover<br />

Sets: 3 Reps: 12<br />

Rest: 2 min.<br />

> Hold the end of a dumbbell<br />

with both hands and<br />

lie on a flat bench. Lower<br />

the weight behind your<br />

head, keeping a slight<br />

bend in your elbows, then<br />

straighten your arms back<br />

over your forehead.<br />

10<br />

The percentage to reduce<br />

the weight on each set<br />

when doing 8–12 reps with<br />

60 seconds’ rest.


MUSCLE MATRIX<br />

ARMS, ABS & CALVES<br />

1<br />

EZ-bar<br />

Curl<br />

Sets: 4 Reps: 8<br />

Rest: 60 sec.<br />

> Hold a barbell<br />

with your hands<br />

shoulder-width apart<br />

and palms facing up.<br />

Keeping your elbows<br />

pinned to your sides,<br />

curl the bar up.<br />

2<br />

Seated<br />

Dumbbell<br />

Curl<br />

Sets: 4 Reps: 8<br />

Rest: 60 sec.<br />

> Sit on a bench<br />

with a dumbbell in<br />

each hand. Curl<br />

the weights up<br />

simultaneously.<br />

3<br />

Preacher<br />

Curl<br />

Sets: 4 Reps: 6<br />

Rest: 60 sec.<br />

> Hold a barbell at<br />

shoulder width and<br />

sit at a preacher<br />

bench with your armpits<br />

just above the<br />

edge of the bench.<br />

Lower the bar, but<br />

don’t extend your<br />

elbows completely.<br />

4<br />

Rope<br />

Pushdown<br />

Sets: 4 Reps: 15<br />

Rest: 60 sec.<br />

> Place a rope<br />

attachment on the<br />

high pulley of a cable<br />

station. Grasp with<br />

palms facing each<br />

other. Keeping your<br />

elbows at your sides,<br />

push down, flexing<br />

your triceps at the<br />

bottom.<br />

5<br />

Bench Dip<br />

Sets: 4 Reps:<br />

AMRAP<br />

Rest: 2 min.<br />

> Place your palms<br />

on the bench behind<br />

you and your feet on<br />

one in front of you.<br />

Suspend yourself<br />

above the benches<br />

and bend your<br />

elbows to lower your<br />

body between them.<br />

6<br />

Incline Lying<br />

Triceps<br />

Extension<br />

Sets: 4 Reps: 15<br />

Rest: 60 sec.<br />

> Set an incline bench<br />

to 45 degrees and<br />

lie on it holding an<br />

EZ-bar with hands<br />

inside shoulder width.<br />

Press up, bend your<br />

elbows to lower the<br />

weight, then extend<br />

your elbows.<br />

7<br />

Hanging<br />

Leg Raise<br />

Sets: 4 Reps:<br />

AMRAP<br />

Rest: 2 min.<br />

> Hang from a pullup<br />

bar and raise your<br />

legs up to your<br />

hands, crunching<br />

your hips to your<br />

torso.<br />

8<br />

Decline<br />

Situp<br />

Sets: 4 Reps:<br />

AMRAP<br />

Rest: 2 min.<br />

> Set an adjustable<br />

bench to a 30- to<br />

45-degree decline<br />

and lie down on it,<br />

bracing your feet. Sit<br />

up fully.<br />

9<br />

Standing<br />

Calf Raise<br />

Sets: 3 Reps: 30<br />

Rest: 2 min.<br />

> Use a standing<br />

calf raise machine<br />

or stand on a block<br />

with a dumbbell in<br />

your hand. Allow your<br />

heels to sink toward<br />

the floor so you feel<br />

a stretch on your<br />

calves and then press<br />

them up.<br />

10<br />

Seated<br />

Calf Raise<br />

Sets: 3 Reps: 12<br />

Rest: 2 min.<br />

> Use a seated calf<br />

raise machine or sit<br />

on a bench with your<br />

feet on a block or<br />

step and a weight on<br />

your thighs. Perform<br />

a calf raise as<br />

described above.<br />

11<br />

Tibialis<br />

Raise<br />

Sets: 3 Reps: 25<br />

Rest: 2 min.<br />

> Stand on a block or<br />

step with your toes<br />

hanging over the edge<br />

and rock your heels<br />

back, raising your<br />

toes as high<br />

as you can.<br />

Biceps<br />

Emphasis<br />

Choose two biceps<br />

exercises and<br />

perform three sets<br />

of each after your<br />

back training. Do<br />

this in addition to<br />

the arm workout<br />

day. Hold the top<br />

of each rep for one<br />

second while flexing,<br />

and take three<br />

seconds to lower<br />

the weight on<br />

each rep.<br />

48 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong>


CIRCUIT B<br />

> This quick-hitting group of circuits will have you pouring<br />

sweat and out of the gym in less than 30 minutes.<br />

BY MICHAEL CAMP, D.P.T., C.S.C.S. /// PHOTOGRAPHS BY BETH BISCHOFF<br />

THE HOLIDAY SEASON<br />

brings with it plenty of cheer and<br />

good tidings. Too bad it also brings<br />

a whole lot of unwanted stress and<br />

temptation. From feeling the need<br />

to make appearances at family<br />

gatherings and office parties, to the<br />

pressure of selecting who gets gifts<br />

(or lumps of coal), to fighting the urge<br />

to wolf down a dozen of Mrs. Claus’<br />

fresh-baked cookies—these types of<br />

things can leave you on edge and in a<br />

time crunch.<br />

One piece of advice: Make sure you<br />

get your ass to the gym to sweat it out<br />

and relieve some stress. If time is an<br />

issue, use this six-circuit full-body<br />

workout. Yes, you’ll sweat, but you’ll<br />

also be out of the gym in less than 30<br />

minutes. The workout taxes smaller<br />

muscles first and then moves to larger<br />

ones, which enhances muscle recruitment<br />

and can lead to greater strength<br />

and muscle gains. Rest as long as it<br />

A<br />

Pushup<br />

With your elbows tucked in by your<br />

sides and your back in a straight line,<br />

lower yourself until your chest is an<br />

inch above the floor. Push yourself<br />

back up as explosively as you can.<br />

50 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong>


REAKER<br />

Dumbbell Flye<br />

Twisting the dumbbells toward<br />

each other at the top of the<br />

movement increases the<br />

tension on the muscle,<br />

recruiting more muscle fibers.<br />

Squeeze for one second.<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 51


CIRCUIT BREAKER<br />

A<br />

Plank<br />

Make sure that you’re tensing your<br />

entire body, which will activate<br />

your core to a greater degree.<br />

CIRCUIT A<br />

2 ROUNDS<br />

EXERCISE<br />

Treadmill Run/<br />

Walk<br />

REPS<br />

Walk 1 min.,<br />

sprint 1 min.<br />

Dumbbell Flye 8–10<br />

Pushup 15<br />

Plank<br />

30 sec.<br />

B<br />

CIRCUIT B<br />

2 ROUNDS<br />

EXERCISE<br />

Pullup<br />

Dumbbell<br />

Lateral Raise<br />

Lying Dumbbell<br />

Skull Crusher<br />

REPS<br />

AMRAP*<br />

12–15<br />

10–12<br />

Side-to-side Hop<br />

30 sec.<br />

*As many reps as possible.<br />

SDDDSDSDSDDSSD<br />

52 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong>


Pullup<br />

Decompressing your shoulders before<br />

pulling yourself up will ensure that you’re<br />

correctly engaging your muscles. If you<br />

don’t feel it in your lats, it’s not working.<br />

Lying Dumbbell Skull Crusher<br />

Using dumbbells instead of a barbell allows<br />

your joints to move in a more natural path,<br />

which will help to ease elbow discomfort.<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 53


CIRCUIT BREAKER<br />

B<br />

Side-to-side Hop<br />

With your head up and forward, explode up and move<br />

your body laterally. Also, ensure that you keep a slight<br />

bend in your knee and land softly on the balls of your<br />

feet. Otherwise, you’ll risk damaging your knee joint.<br />

54 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong>


C<br />

CIRCUIT C<br />

1 ROUND<br />

EXERCISE<br />

Dumbbell Lunge<br />

REPS<br />

20 per leg<br />

Burpee 10<br />

Dumbbell<br />

Lateral Raise<br />

One way to increase the<br />

intensity of this basic lift is<br />

to perform 1½ reps. After<br />

completing a full rep, lift<br />

the weight to the halfway<br />

point, then bring it back<br />

down. Then complete<br />

another full rep.<br />

Dumbbell Lunge<br />

Descend into a lunge<br />

until your front leg is at a<br />

90-degree angle. The<br />

knee of your back leg<br />

should come within an<br />

inch of the floor without<br />

touching it.<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 55


CIRCUIT BREAKER<br />

C<br />

Burpee<br />

If you want to take the traditional<br />

burpee up a notch, add a pushup or<br />

two at the bottom of the exercise to<br />

increase the impact on your torso.<br />

56 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong>


D<br />

CIRCUIT D<br />

2 ROUNDS<br />

EXERCISE<br />

REPS<br />

Dumbbell Pullover 10<br />

Box Jump on Bench 20<br />

Box Jump on<br />

Bench<br />

High-rep box jumps are<br />

great for strengthening<br />

your slow-twitch<br />

muscle fibers, making<br />

you more explosive.<br />

Dumbbell<br />

Pullover<br />

Use a moderate<br />

weight when<br />

performing these,<br />

or risk injuring your<br />

shoulder joint.<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 57


CIRCUIT BREAKER<br />

E<br />

CIRCUIT E<br />

1 ROUND<br />

EXERCISE<br />

REPS<br />

Dumbbell Curl 15<br />

Lateral Band Walk 20<br />

Dumbbell Curl<br />

With your shoulder blades<br />

pressed together, curl the<br />

weight up, allowing your<br />

elbows to track forward<br />

slightly. Twist the<br />

dumbbells at the top of<br />

the movement squeezing<br />

one to two seconds.<br />

Lateral Band Walk<br />

With a band secured just<br />

above your ankles,<br />

maintain an athletic<br />

stance—hips square,<br />

knees bent, and head<br />

up— then walk laterally.<br />

You should feel this<br />

primarily in your glutes.<br />

58 MUSCLE & FITNESS <strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong>


F<br />

Stepup<br />

When performing these, don’t use your<br />

nonworking foot to push yourself onto<br />

the box. Ensure that it’s disengaged<br />

throughout the entire set.<br />

CIRCUIT F<br />

1 ROUND<br />

EXERCISE<br />

Stepup<br />

Leg Lift<br />

REPS<br />

30 sec.<br />

To Failure<br />

Leg Lift<br />

With your back flat on the floor<br />

and your hands clasping a<br />

sturdy object behind your head,<br />

lift your legs up until your body<br />

makes an L-shape. Slowly lower<br />

your legs until your heels are an<br />

inch above the floor.<br />

<strong>JAN</strong>UARY/<strong>FEB</strong>RUARY <strong>2017</strong> MUSCLE & FITNESS 59


GOLD'S GYM<br />

Gold's Gym Story<br />

Fifty years ago, the fitness<br />

movement as we know it was born.<br />

It all began with one visionary<br />

named Joe Gold. He owned and<br />

operated Gold’s Gym, a modest<br />

fitness center in Venice Beach,<br />

California where aspiring<br />

bodybuilders would flock to not<br />

only for the equipment but for the<br />

strong sense of community and<br />

family that Gold fostered. Gold’s<br />

Gym would later be hailed “The<br />

Mecca” of bodybuilding and<br />

eventually grow into the largest<br />

co-ed gym in the world.<br />

Gold’s began a tradition of commitment,<br />

passion and dedication<br />

which continues today at over 700<br />

locations around the globe.<br />

From Venice Beach, Gold’s Gym<br />

grew, setting up in over 36 states<br />

and 30 countries. The rapid growth<br />

of Gold’s Gym worldwide is due in<br />

part to their commitment to<br />

providing the best and latest<br />

equipment, a wide variety of<br />

classes, and a supportive staff of<br />

personal trainers and group<br />

exercise instructors who are the<br />

best in the business, providing<br />

experience and guidance to<br />

athletes, movie stars, and anyone<br />

interested in the best fitness<br />

services in the industry.<br />

In 2002, the iconic gym franchise<br />

reached Philippine soil. Gold’s<br />

Gym Philippines’ first branch was<br />

in Glorietta 3, Ayala Center Makati.<br />

From there, Gold’s Gym Philippines<br />

has steadily grown. Now with over<br />

25 branches all over the country,<br />

Gold's Gym is stronger than ever.<br />

Welcome to Gold's Gym<br />

Always bring comfortable exercise clothes, rubber shoes, workout and bath towels,<br />

and a padlock. On your first day, schedule a free New Member’s Orientation, which<br />

consists of three Personal Training sessions and a nutritional counselling session.<br />

DAY 1 | 1st Free Workout or 1W<br />

1. Fill out the Foundation of Fitness (FOF)<br />

Form with your basic health info.<br />

2. Undergo Fitness Assessment – body<br />

composition, fitness and flexibility tests<br />

DAY 2 | 2nd Free Workout or 2W<br />

1. Establish your SMART goal with your<br />

trainer<br />

2. Your PT will take you through your first<br />

general workout session to show you<br />

how to use the different equipment<br />

DAY 3 | 3rd Free Workout or 3W<br />

1. Your PT will present your personalized<br />

program based on all your assessments<br />

2. It’s time for your first specific workout<br />

with your unique goal in mind!<br />

DAY 4 | 4th Free Session or 1NC: Nutritional<br />

1. Get your anthropometric or nutritional<br />

assessment<br />

2. Conduct 24 hour food recall<br />

3. Set your nutritional goal<br />

General Gym Rules<br />

1. No membership card, no entry policy<br />

is strictly enforced.<br />

2. No children and non-members may<br />

accompany you in the gym or lockers<br />

during your workouts as the gym is<br />

exclusively for members.<br />

3. Gold’s Gym is a worldwide celebrity<br />

gym. Aside from<br />

providing results, celebrities patronize<br />

Gold’s Gym because their privacies are<br />

respected. You are not allowed to seek<br />

autographs, photos or speak to our<br />

celebrity VIP clients especially when<br />

they are with their personal trainers.<br />

4. Please return the dumbbells, mats,<br />

plates and any exercise equipment you<br />

use back to its proper place.<br />

5. Use your gym towel to wipe off your<br />

sweat from the equipment as a courtesy<br />

to the next user.<br />

6. Standard rules of decency, respect of<br />

privacy and good general conduct<br />

applies. Refer to the back of your<br />

membership contract for details.


NEW MEMBER'S SECTION<br />

10 Commandments of th e Wet Area<br />

GROUP EXERCISE<br />

CLASS GUIDE<br />

A D V E R T O R I A L<br />

1. Bring your own sturdy padlock.<br />

2. Bring your own towel or<br />

rent at the front desk.<br />

3. Do not touch the controls of the<br />

steam and sauna.<br />

4. Throw used sachets in the garbage<br />

can.<br />

5. Do not leave your belongings<br />

unattended.<br />

6. Do not reserve a cubicle (only<br />

meant to be used by one person at a<br />

time).<br />

7. Keep your hands to yourself (stray<br />

hands have caused a lot of fist fights<br />

or even court cases).<br />

8. Respect others. Do not take<br />

photos (even of yourself) and do not<br />

take other people’s belongings.<br />

9. Do not bring food or beverages in<br />

the locker room.<br />

10. Report all lost items to the<br />

reception area immediately.<br />

10 Commandments of Gym Area<br />

1. Dress properly.<br />

2. Keep your belongings in<br />

your locker.<br />

3. Do not eat on the gym floor.<br />

4. Do not stare at people.<br />

5. Share the use of equipment.<br />

6. Clean as you go.<br />

7. Keep noise to a minimum.<br />

8. Practice personal hygiene.<br />

9. Ask assistance from a<br />

fitness instructor.<br />

10. Do not drop the weights.<br />

ZUMBA® FITNESS<br />

Dance-fitness class featuring<br />

exotic rhythms set to highenergy<br />

Latin and international<br />

beats with fun and easy to<br />

follow choreography<br />

ZUMBA® TONING<br />

Combines targetedbody-sculpting<br />

exercises and high-energy<br />

cardio work with Latin-infused<br />

Zumba moves<br />

ZUMBA® STEP<br />

Take lower body workouts and<br />

calorie burning to new heights.<br />

Tone and strengthen buttocks<br />

and legs with a gravity-defying<br />

blend of Zumba routines and<br />

step aerobics<br />

STRONG BY ZUMBA®<br />

Moving in sync with music<br />

makes you work harder<br />

RETROFIT<br />

Dance your way into your<br />

dream body, to the tune of 70’s<br />

and 80’s “Disco Music” and 50’s<br />

to 60’s classics<br />

POPHITS<br />

An Intermediate dance fitness<br />

class using Pop music from the<br />

90’s to the latest billboard top<br />

hits from the famous pop stars<br />

of today<br />

STREET DANCE<br />

A more advanced hip-hop and<br />

pop dance class to improve<br />

aerobic endurance and<br />

coordination<br />

MIXXEDFIT<br />

Explosive dancing and<br />

bootc<strong>amp</strong>-inspired moves set<br />

to the same music you hear at<br />

the radio and in the clubs<br />

BOOT CAMP<br />

Intense total body workout<br />

using<br />

a variety of fitness equipment<br />

and drills from military training,<br />

sports, and fitness<br />

DEFINITIONS<br />

Total body sculpting class using<br />

a variety of fitness equipment,<br />

light weights and/or your body<br />

weight<br />

LES MILLS: BODY<br />

COMBAT<br />

A non-contact martial<br />

artsbased fitness program with<br />

moves taken from Karate, Tae<br />

Kwon Do, Kung Fu, Kickboxing,<br />

Muay Thai and Tai Chi<br />

LES MILLS: BODY JAM<br />

An addictive fusion of the<br />

latest dance styles and hottest<br />

new sounds puts the emphasis<br />

as much on having fun as<br />

on breaking a sweat<br />

GURLESQUE<br />

A dance class with a choreographed<br />

sexy dance routine,<br />

participants can occasionally<br />

use high heeled shoes. Groove<br />

with fierceness and attitude in<br />

every calorie you burn<br />

STEP<br />

Step up and down on a platform<br />

called the “step” to the<br />

rhythm of easy choreography<br />

GOLD’S MIX<br />

Separate segments of cardio,<br />

strength, and flexibility<br />

integrated in a single class<br />

CORE<br />

Exercises targeting the mid<br />

section of your body, usually<br />

done on an exercise mat,<br />

sometimes on top of a core<br />

board or a bosu ballv<br />

SMOOVES<br />

A basic old aerobics hip-hop<br />

funky dance class<br />

PILATES<br />

A form of exercise, developed<br />

by Joseph Pilates, which<br />

emphasizes the balanced<br />

development of the body<br />

through core strength,<br />

flexibility, and awareness in<br />

order to support efficient,<br />

graceful movement<br />

PILOXING® KNOCKOUT<br />

High Intensity Interval Training<br />

program that is corecentric and<br />

plyometric that will push one<br />

past their limit<br />

PILOXING®<br />

This class mixes Pilates and<br />

boxing moves into a fat<br />

torching, muscle sculpting<br />

core-centric interval workout,<br />

using a class format that is both<br />

fun and challenging<br />

SPINNING®<br />

Indoor cycling simulating<br />

an outdoor ride with<br />

pumped-up music<br />

VINYASA YOGA<br />

Learn breathing techniques &<br />

Asanas (poses) that will<br />

improve physical & mental<br />

well being<br />

CARDIO MARTIAL<br />

ARTS<br />

A fusion of different<br />

martial art disciplines<br />

integrated into fun<br />

choreography<br />

SEXY HIP HOP<br />

Sweat it out to top 40<br />

music including hip hop and<br />

R&B in a fun and sexy routine.<br />

Truly a different kind of cardio<br />

work out, it’s really fun and<br />

sexy<br />

HI-LO ENERGY<br />

Traditional aerobics class<br />

of alternating high-impact<br />

low-impact moves<br />

MIXXEDFIT®<br />

A people-inspired dance fitness<br />

program that is mix of<br />

explosive dancing and boot<br />

c<strong>amp</strong> toning<br />

BELLY DANCE<br />

Traditional Middle-Eastern<br />

folk dance<br />

PERSONAL TRAINING<br />

PROGRAM GUIDE<br />

RIP 60<br />

RIP 60 stands for Rotation is Power. It is a type of<br />

suspension training that uses body weight as the<br />

resistance. This program is great for both beginners<br />

and advance gym goers. It is a very versatile equipment<br />

that can train multiple muscle groups at one<br />

time. Best of all, it allows the body to rotate which<br />

is the key in releasing power.<br />

RAPID FIT<br />

Rapid fit is a type of circuit training program which<br />

uses three different pieces of equipment: the dual<br />

cable cross for strength, the incline trainer for<br />

cardio and fat burning, and the vibration trainer for<br />

recovery and flexibility. It promises to burn 600-900<br />

calories in just 30 minutes. Rapid fit is available in<br />

Acropolis, Alabang, Bay Area, BGC and Sheridan.<br />

TEAM PHYSIQUE<br />

Looking for a program with a small group? Team<br />

Physique is a small group training program that can<br />

be done with friends, officemates or gym buddies.<br />

It is an exciting, fun and rewarding workout that<br />

uses both machines and body weight.<br />

CIRCUIT TRAINING<br />

Circuit training is a type of training that combines<br />

endurance and strength. It is a whole body training<br />

program that can burn many calories and fat.<br />

Imagine doing a cardio workout and lifting weights<br />

at the same time. It is a fun workout, using different<br />

types of equipment that would suit both beginners<br />

and advanced gym goers.<br />

30 MINUTE BLAST<br />

For those who are busy or for those who want to<br />

workout during their lunch breaks, the 30 minute<br />

blast is a great way to maximize your workout. This<br />

consists of a 5 minute warm-up, 20 minute workout<br />

and a 5 minute cool-down.<br />

HIIT TRAINING<br />

High Intensity Interval Training or HIIT for short is<br />

a special program for those looking to break their<br />

plateaus or for those looking for a challenging<br />

workout that is sure to break them past their limits.<br />

HIIT can be used for almost all types of equipment<br />

including cardio machines and body weight. It is the<br />

best way to burn the most calories and torch that<br />

fat away. This class however is for advanced gym<br />

goers only.<br />

REHAB<br />

Our Fitness Department consists of a diverse yet<br />

highly qualified team of trainers including Physical<br />

Therapists. So if you are looking for someone to<br />

help you get past that injury or strengthen a body<br />

part, our team can help bring you back in tip top<br />

shape.<br />

SPORTS CONDITIONING<br />

Participating in sports is a great way to test one’s<br />

fitness level. Participation in sports can unlock<br />

one’s potential and talent. Our team of Personal<br />

Trainers can develop sport specific skills such as:<br />

power, agility, coordination, balance, reaction time<br />

and speed. Unlock the athlete in you by availing of<br />

our sports conditioning training.


GOLD'S GYM LOCATION<br />

ACROPOLIS<br />

82 E. Rodriguez Jr. Ave.<br />

Acropolis, Q.C.<br />

470-0579<br />

ALABANG<br />

BMW Autocenter<br />

Commerce Ave.<br />

Alabang<br />

772-4986<br />

BAY AREA<br />

Bluebay Walk, EDSA<br />

Extension corner<br />

Roxas Boulevard<br />

225-7849<br />

BGC<br />

5th floor W Bldg.<br />

9th corner 30th Ave.<br />

463-2643<br />

CDO<br />

Limketkai Drive,<br />

Cagayan de Oro,<br />

Misamis Oriental,<br />

Cagayan de Oro City<br />

0925 803 8761<br />

CENTRIS<br />

Centris Walk, EDSA<br />

corner Quezon<br />

Ave., Brgy. Pinahan,<br />

Quezon City<br />

935-6778<br />

CEBU<br />

(CEBU CITY)<br />

4th level, Ayala Center<br />

Cebu, Cebu Business<br />

Park, Cebu City<br />

0917 882 8994, (032)<br />

319 0509<br />

CEBU<br />

(MANDAUE)<br />

J. Center Mall 2nd Floor,<br />

Mandaue City<br />

(032)515-3974<br />

CHINATOWN<br />

2nd Floor Lucky<br />

Chinatown Mall,<br />

Binondo<br />

9660670,<br />

0917-8767005<br />

CIRCUIT<br />

Circuit Makati, A.P.<br />

Reyes St., Brgy.<br />

Carmona, Makati City<br />

264-2143<br />

CLARK CENTER<br />

Berthaphil Clark Center<br />

05 - 045-499-0482,<br />

09228094494<br />

DLSU<br />

Enrique Razon Sports<br />

Complex, Fidel A. Reyes,<br />

Malate, Metro Manila<br />

0917-3047676<br />

0943-1311063<br />

GALLERIA<br />

East Wing Robinsons<br />

Galleria, Ortigas<br />

Pasig City<br />

634-0908<br />

GLORIETTA<br />

Glorietta 3 Ayala<br />

Center Makati<br />

752-8283<br />

GREENHILLS<br />

220 Wilson St.,<br />

Greenhills San Juan<br />

724-3694<br />

HARBOR POINT<br />

Rizal Highway, Olongapo,<br />

2222 Zambales,<br />

Olongapo City<br />

0943-1444932<br />

HOLIDAY INN<br />

5th Floor Holiday Inn<br />

Hotel Ortigas Pasig<br />

City 634-9943<br />

KATIPUNAN<br />

4th Floor Regis Plaza<br />

Bldg. # 327 Katipunan<br />

Ave. Loyola Heights<br />

Q.C. 263-3035,<br />

0922-8017398.<br />

MARIKINA<br />

2nd Floor. Tropicana<br />

Retail and Banking<br />

Building, Sumulong<br />

Avenue, Barangay Sto.<br />

Nino, Marikina.<br />

Telephone number -<br />

263-6636.<br />

NEW MANILA<br />

84 Dona Hemady St.<br />

Corner E. Rodriguez<br />

Sr., Quezon City<br />

721-0249,<br />

09328600934<br />

NORTH EDSA<br />

2nd Floor Waltermart<br />

EDSA Quezon City<br />

332-1040<br />

SAN<br />

FERNANDO Paseo Las<br />

Palmas, Jose Abad<br />

Santos Ave. City of San<br />

Fernando, P<strong>amp</strong>anga<br />

(045) 435-5649, 0925-<br />

867-4653<br />

SHERIDAN<br />

Warehouse 3<br />

Sheridan Street,<br />

Greenfield District<br />

Mandaluyong City<br />

998-2635<br />

TIMOG<br />

6th Floor Victoria Towers<br />

Bldg. Panay corner<br />

Timog Ave. Quezon City<br />

355-0377<br />

TWIN OAKS<br />

Unit 23, The Portal,<br />

United Street,<br />

Greenfield District,<br />

Mandaluyong<br />

0943 130 7622<br />

A D V E R T O R I A L<br />

Frequently<br />

Asked Questions<br />

WHO SHOULD I CONTACT<br />

IF I HAVE PROBLEMS OR CONCERNS<br />

ABOUT MY MEMBERSHIP?<br />

You may course these through your<br />

Membership Consultant or a Customer<br />

Service Form (CSF) in your club.<br />

WHAT ARE YOUR GYM HOURS?<br />

Mon to Sat: 6AM - 12MN;<br />

Sun/Holidays: 8AM to 9PM<br />

THIS IS MY FIRST TIME TO<br />

ENROLL IN A GYM. DO YOU HAVE A<br />

PROGRAM FOR<br />

BEGINNERS?<br />

Yes! All new members can avail of<br />

free 3Ws and 1NC. Read about this in<br />

detail on page 61.<br />

I CANNOT AFFORD A PERSONAL<br />

TRAINER. WHAT DO YOU SUGGEST?<br />

Other options include Gold’s Group<br />

Exercise (GGX classes) or Team<br />

Physique where a PT trains a group<br />

of 2 - 5.<br />

DO I HAVE TO PAY AND REGISTER<br />

AHEAD OF TIME TO TAKE GROUP<br />

EXERCISES CLASS?<br />

No. All GGX classes are free for members.<br />

Participation is on a first-comefirst-served<br />

basis.<br />

ARE CLASSES SUITABLE FOR ALL FIT-<br />

NESS LEVELS?<br />

Yes they are. The instructor will<br />

provide options/modifications for all<br />

fitness levels.<br />

MAY I GET THE SCHEDULE OF ALL<br />

GROUP EXERCISES<br />

CLASSES?<br />

Real-time updated schedules are<br />

available through our Gold’s Gym PH<br />

mobile app and on fb.com/Golds-<br />

GymPH<br />

I HAVE CERTAIN MEDICAL COMPLICA-<br />

TIONS, WHAT PROGRAM SHOULD I<br />

JOIN?<br />

It is advised that you consult a physician<br />

before participating in any physical<br />

activity. You should disclose your health<br />

condition with a fitness trainer.<br />

HOW MUCH TIME WILL I NEED TO WORK<br />

OUT?<br />

We have work out plans to fit your schedule<br />

in 30 minute increments.<br />

HOW CAN OUR COMPANY GET A CORPO-<br />

RATE ACCOUNT?<br />

Send your company details to management@goldsgym.com.ph<br />

for an assessment.<br />

CAN A MEMBER TRAIN ANOTHER MEM-<br />

BER? OR BRING IN HIS OWN PERSONAL<br />

TRAINER?<br />

Under no circumstances is any member allowed<br />

to train another member. Gold’s Gym<br />

reserves the right to all personal training at<br />

our facility.


Ordinary Fit will<br />

Cease to Exist<br />

TRAIN DIFFERENT today and tap into your potential by fusing the multi-disciplined approach of<br />

mixed martial arts with state-of-the-art equipment and top-notch coaching, supported by a<br />

motivating community of fitness enthusiasts you won't find anywhere else. Regardless of your<br />

age or fitness level, we'll help you own your goals with strength, courage, and discipline.<br />

Below are some of the classes and programs we offer:<br />

Personal Coaching. Whether you want to build<br />

muscle, lose weight, or even learn dietary tips for<br />

optimal performance, our certified coaches will help<br />

you achieve long-lasting results that transcend past<br />

our gym walls.<br />

Ultimate Group Classes:<br />

Fight Fit class teaches basic MMA skills with a cardio<br />

kick.<br />

Daily Ultimate Training (DUT) is UFC GYM’s<br />

signature high-intensity interval training boot c<strong>amp</strong>.<br />

The MATRX class is uniquely structured to combine<br />

TRX suspension bodyweight exercises and our UFC<br />

GYM MMA cardio conditioning in order to build<br />

endurance, strength, balance, flexibility and core<br />

stability simultaneously.<br />

MMA Classes:<br />

MMA classes utilize the best of the arts of Boxing,<br />

Wrestling, Muay Thay, Brazilian Jiu-Jitsu, and many<br />

other sport-based martial art systems.<br />

Brazilian Jiu-Jitsu (No GI) students will learn the<br />

foundations of BJJ working on basic techniques. BJJ<br />

No Gi classes are less technical and offer a faster and<br />

more dynamic style of fighting.<br />

Boxing Skills and Techniques classes will take you<br />

to the next level and build on the foundation you’ve<br />

already established in prior classes.<br />

Youth Classes:<br />

Youth Brazilian Jiu-Jitsu (No GI) program integrates<br />

self-defense techniques, conditioning and skill oriented<br />

games aiming to improve your child’s motor skills,<br />

agility and flexibility.<br />

Youth Boxing classes teach basic boxing skills and<br />

techniques such as: stance, guard, movement, jab,<br />

cross, hook.<br />

Youth Fight Fit is a conditioning class that utilizes all<br />

aspects of a child’s physical and mental abilities<br />

mimicking a mixed martial arts fight.<br />

Boxing Conditioning teaches basic boxing skills and<br />

techniques, designed to increase muscular strength<br />

and cardio endurance - the perfect class to get<br />

shredded!<br />

Judo classes teache a wide variety of grappling skills<br />

including sweeps, takedowns & submissions, plus<br />

many more basic drills to become a Judoka.<br />

Youth Wrestling classes teach the basic grappling<br />

movements of the first olympic sport. This class<br />

includes takedowns and using the upper and lower<br />

body with exercises and drills designed to create the<br />

complete wrestler.<br />

For more information of our classes, you may check out<br />

ufcgym.com or simply drop by our booths in Glorietta 4,<br />

Robinson’s Galleria and Trinoma.


FREQUENTLY<br />

ASKED<br />

QUESTIONS<br />

What is UFC GYM?<br />

UFC GYM is a premium mixed used<br />

MMA Center and fitness facility. In<br />

UFC GYM, we Train Different. We<br />

fuse together MMA with state-ofthe-art<br />

equipment and traditional<br />

fitness to create an experience that<br />

delivers immediate lasting results in<br />

a safe and fun environment.<br />

When will UFC Gym be open?<br />

We’ll be opening our branches in<br />

Glorietta 4, Vertis North, Robinson’s<br />

Galleria, Alabang and Chinatown<br />

later this <strong>2017</strong>.<br />

What are your gym hours?<br />

Weekdays: 6:00AM to 12:00MN<br />

Weekends: 6:00AM to 9:00PM<br />

Sundays and Holidays: 8:00AM to<br />

9:00PM<br />

What kind of amenities do you<br />

have?<br />

We have lockers, shower rooms,<br />

and sauna rooms.<br />

How do I become a member?<br />

Simply drop by our Octagon booths<br />

in Glorietta 4 (cinema level),<br />

Trinoma (cinema level) and<br />

Robinson’s Galleria (activity center)<br />

during mall hours. Our friendly and<br />

accommodating staff will be much<br />

willing to answer any of your<br />

queries.<br />

What do I get as a member?<br />

As a CHAMPION member, you will<br />

enjoy unlimited use of our state-ofthe-art<br />

strength and cardio<br />

equipment, unlimited group fitness<br />

classes, unlimited Ultimate/ MMA<br />

classes and unlimited access to<br />

UFC Gyms in the worldwide.<br />

Do you offer discounts?<br />

We actually offer our CHAMPION<br />

membership at pre-selling rates<br />

(discounts up to 50%), but only for<br />

the first 200 clients. So do hurry to<br />

our booths!<br />

We also offer additional 30% off the<br />

regular and pre-selling rates for<br />

kids aged 3-17.<br />

How young must a child be in<br />

order to participate in the Youth<br />

classes?<br />

We accommodate kids as young as<br />

three (3) years old.<br />

Do you offer classes for the<br />

family?<br />

We actually do! We have a Family<br />

Daily Ultimate Training which<br />

delivers both a fun and challenging<br />

experience to encourage teamwork.<br />

Exercises, weights, and challenges<br />

are family friendly and safe for all<br />

Youth and Adult members.<br />

Do you offer monthly<br />

membership as well?<br />

The rates will be available once our<br />

gyms open.<br />

Will I be charged the regular<br />

rate upon renewal?<br />

No. As a pioneer member of UFC<br />

GYM Philippines, you are entitled to<br />

renew your membership at preselling<br />

rates for future years so<br />

long as you renew your contract.<br />

Note that should regular rates<br />

increase, the pre-selling rates shall<br />

increase by the same percentage.<br />

Can I bring my own personal<br />

trainer?<br />

Members may bring their own PT<br />

provided they have made a<br />

previous agreement with the<br />

Fitness Manager and agree to pay a<br />

corkage fee.<br />

Will you be selling UFC<br />

Merchandise as well?<br />

Yes! We’d love to share our love for<br />

UFC with you.<br />

Are classes suitable for all<br />

fitness levels?<br />

Yes, they are. If any modification is<br />

needed, the instructor will provide<br />

options for all fitness levels.<br />

I cannot afford a personal<br />

trainer. What do you suggest?<br />

Many members still derive the<br />

benefits of exercise without a<br />

personal trainer. You can join our<br />

group exercise classes and ask the<br />

instructor for tips to help you.<br />

What if I have to leave the<br />

country for certain months, but<br />

wish to continue my<br />

membership. What will happen?<br />

You may freeze your account for a<br />

certain fee. We may also waive the<br />

fees should valid documentation be<br />

presented to our management. The<br />

same process applies to freezing<br />

due to medical reasons.

Hooray! Your file is uploaded and ready to be published.

Saved successfully!

Ooh no, something went wrong!