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Workout P36
!
UPP
52
Best
FUNCTIONAL
EXERCISES
Urban Gym
Training
Cross
Fit
Legs
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21 days to a
beach body
Special
Killer Legs
5 Reasons
Workout
to workout
& 6 of the
best quad
outdoors
exercises
Nutrition Truths
Power
Burn fat +
Clean
shape up
Alternates
7 minimal
shoes on test
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Fit
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editorial
Whether you're young
or not so young!
John Shepherd
MAGAZINE
www.ultraFITmagazine.co.uk
The UK yearly subscription to ultra-FIT magazine for
eleven issues including P&P is 29.99
For overseas subscriptions please contact the magazine
at: subs@ultra-fitmagazine.com or go to our
website at www.ultraFITmagazine.co.uk
Europe 48, Rest of the world 63
Every effort is made to ensure that the advertising
and editorial in ultra-FIT magazine is derived from
reputable sources and is accurate. However, ultra-FIT
magazine cannot accept responsibility for
transactions between readers and advertisers nor for
injuries arising from following any of our advice or
training programmes.
Founder
Charles Mays
Publishing editor
John Shepherd
Features Editor
Nik Cook
Contributing Editors
Patrick Dale, Guy Holland
Art Director
Scott Thompson
Womens Fitness Editor
Caroline Sandry
Promotions Manager
Marcia Chung
t 07889 178250
e subs@ultra-fitmagazine.com
ultra-FIT Publications Limited,
The Croft, 98a Park Lane,
Wallington, SM6 0TL t 07889 178250
Published by ultra-FIT Publications Ltd
ultra-FIT is published 11 times a year.
Editorial Contributors
Andy Barber
Nancy Clark
Ben McDonald
Rajko Radovic
Neil Rhodes
Paul Mumford
Phil Nourse
John Munroe
Design + Repro by
Advertising Sales
Natalie Tuerena
t 0845 2260477
e natt@media-shed.co.uk
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contents
Volume 23 Number 4 May 2013
issue
Two cover
14
Regulars
P8 BoDy & Sole
P10 BullS eye
P14 ultra-FIT
INTervIew
78
P78 uNDerSTaNDINg
FITNeSS
Rowing
P84 DoNT Do
ThaT Do ThIS
Clean Alternatives
Boy Wonder
Josh Leader
P92 yoga
By Obi Obadike
P94 ymCafit
Nutrition
By Rajko Radovic
P28 ouTDoor
NuTrITIoN TIPS
P29 FooD oN The go!
Features
32
74
Functional
Training
P42 Key exerCiSeS
P52 UrBan GyM
Workouts
Quads
70
Other
P12 SPort injUry
Calf Strain
P30 5 reaSonS to
WorKoUt oUtdoorS
P91 next iSSUe PaGe
P96 on teSt: Barefoot
& MiniMal SHoeS
P95 Print &
diGital SUBSCriPtion
Money Saver!
BoDY + sole
body+sole
Professor fitness aka Ben McDonalD receives Uk
recognition awarD at the international fitness showcase.
OK team! I wanted to share possibly my
greatest achievement in the fitness industry so
far with you. As some of you may be aware
not only do I write for ultra-FIT but I also work
as a lecturer for Premier Training International
and also present at national and international
fitness conventions. Ive just returned from IFS
(International Fitness Showcase) in Blackpool,
this is not only my favourite convention but
also the biggest in the UK with over 7000
attendees! Whilst there I presented the pre
con day for Premier with my esteemed
colleagues Ben Pratt, Steve Harrison, Richard
Scrivener and Paul Edmonson. I also delivered
another 5 sessions with the team presenting
pippa.boothroyd@comag.co.uk
coMag specialist Division
Tavistock Works, Tavistock Road
West Drayton, Middlesex UB7 7QX
tel +44 (0)1895 433800 fax +44 (0)1895 433801
BODy + sOle
BuLLs eye
Areyou
BeachReady
21 day nutrition
+ workout plan
OMG! You told yourself there was still
time to secure that beach body you'd
promised yourself for the summer.
But it's now past Easter and summer
is just around the corner. Are you
going to be beach-ready, confident in
your sun dress or swim gear? Can
you get ready in time? Well, fear not
as Joey Bull provides you with a
potted nutrition and a fitness regime that
will get you ready in 21 days!
Photo: Andy Lesauvage - www.lesauvagephotographer.com
www.poutstudios.com - 07748 651830
10
CV
Joey Bull is a 4 x GB Fitness Champion, a former Adventure Athlete and international trainer. Visit: www.joeybull.com
11
BuLLS EYE
sports iNjury
Calf
tear
Renowned sports rehabilitation expert
Dr Chris Norris explains the
mechanisms behind calf tears and
provides treatment and strengthening
strategies for rehabilitation.
treatment
taping
12
Massage
Exercises
Calf stretch
Heel raise
Once the calf is relatively pain free, it's time to
begin strengthening the calf muscles. Begin
facing a wall with your toes resting on a block
or thick book, heel on the floor. Keep your leg
straight and body aligned and raise up onto
your toes. Pause in the upper position and
then lower under control. There can be a
tendency to allow your hips to fall backward
(sticking your bottom out) with this exercise
as it angles the shin and takes some of the
stretch from the calf. If your calf feels tight or
painful, use a lower block. Alternatively if the
calf is very weak, raise the body using both
legs and lower using just the injured one.
sprint start
Before you can run, we need to begin building
power and speed into the calf muscles. Begin
on the balls of your feet in a sprint start
position with your hips high, arms straight and
legs at an ankle of 45 to the floor.
Alternatively lift your heels and press them
down onto the floor for 5 reps each leg,
allowing your knees to bend naturally. Next,
keep your right leg straight and bend your left
knee. Now, use your right calf muscle power
to push your toes into the floor and rock your
hips forwards for 5 reps keeping the toes on
the floor. Finally, press your right toes into the
floor and take a pace forward with your right
leg as though beginning a race. Repeat with
the left leg. The exercise becomes more
demanding when you take less weight on
your arms and more on your feet. UF
Dr Christopher Norris PhD, Msc, MCSP
is a physiotherapist with over 25 years
experience treating sport and exercise
injuries. His masters
degree was in
exercise science and
his doctorate in
spinal rehabilitation.
Article from The
Complete Guide to
Sports Injuries by
Christopher M.
Norris published
by A&C Black.
13
sports iNjury
THE ultra-FIT
INTERVIEW
15
THE ultra-FIT
INTERVIEW
Wonder
Boy
THE ultra-FIT
INTERVIEW
16
Push session
Bench press 3 x 10 reps (110kg),
1 x 8 reps (120kg)
Military press 3 x12 reps (60kg)
Weighted dips 3 x 10 (40kg)
Pull session
Deadlift 3 x 8 reps (180kg)
Olympic bar biceps curls
3 x 15 reps (40kg)
Hammer lat pull-down
3 x 10 reps (85kg)
Legs
Leg extensions 3 x 15 reps (60kg)
Squats 1 x 8 reps (120kg),
2 x 15 reps (100kg)
Hamstring curls 3 x 10 reps (70kg)
Calf raises 3 x 20 reps (100kg)
Urban Fitness
Microphone
System Carry Bag
Protect Your
Fitness
Headset
Microphone!...
17
SoUnd
dYnaMiCS
Protect Your
Voice!...
sexy bodies!
Sexy
Bodies!
The best in fitness model photography
Over the next 7 pages we bring you some of the best bodies and shots
from all round the world from some of the best fitness photographers.
18
sexy bodies!
19
sexy boDies!
Noel Daganta
Noel Daganta is one of the most wellknown fitness photographers in world.
Hes the man behind the lens of numerous
covers and fitness spreads.
Here he talks to ultra-FIT about his work and himself.
UF: Tell us a little about yourself
ND: I am a Filipino-American photographer
based in Los Angeles. I have a degree in
Mechanical Engineering and another in
Communications with emphasis on
Film/Television and graduated with full
academic scholarship.
I have shot for some of the biggest fitness
magazines in the world such as Muscle &
Fitness, ultra-FIT, Oxygen and Iron Man. I also
shoot videos and have done work for the
BBC, Active Channel and ESPN.
I was in the US Navy and earned two
combat zone medals during the Gulf War and
was chosen Sailor of the Quarter among a
fleet of about 8,000 sailors.
UF: How did you get started in fitness
photography?
ND: I discovered photography by helping a
20
sexy boDies!
Andreas Michael
21
sexy bodies!
Simon Howard
22
sexy bodies!
23
sexy bodies!
24
Ready FoR
anything
Do you remember a time when friends could sit around and debate endlessly as
to which martial art was the most deadly? Whether Bruce Lee would have been
tougher than Mike Tyson in a street fight; whether a champion Kick-boxer would
knockout a champion Olympic wrestler and so on, ask Rajko Radovic
25
nutrition
26
NutritioN
Diet Myths
Despite their apparent leanness, too many active people are not happy with their
body fat. All too often, I hear seemingly lean athletes/fitness trainers express
extreme frustration with their inability to lose undesired bumps and bulges says
Nancy Clark. Here she clears up some myths surrounding fat loss and
provides some positive strategies for you to follow.
Myth 1: You must exercise in
order to lose body fat.
To lose body fat, you must create a calorie
deficit. You can create that deficit by
1) Exercising, which improves your overall
health and fitness, or 2) eating fewer calories.
Even injured athletes/fitness trainers can
lose fat, despite a lack of exercise. The
complaint, I gained weight when I was injured
because I couldn't exercise, could more
correctly be stated, I gained weight because I
mindlessly overate for comfort and fun (!).
Adding on exercise does not equate to losing
body fat. In a 16-week study, untrained women
(ages 18 to 34) built up to 40 minutes of hard
cardio or weight lifting three days a week.
They were told not to change their diet and
they saw no changes in body fatness (1).
Creating a calorie deficit by eating less food
seems to be more effective than simply adding
on exercise to try to lose weight.
Fitness trainers/athletes who complain they,
Eat like a bird but fail to lose body fat may
simply be under-reporting their food intake. A
survey of female marathoners indicated the
Nancy Clark MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels casual and competitive athletes in her private practice in the
Boston-area of the USA (617-795-1875). Her Sports Nutrition Guidebook, Food Guide for Marathoners and Cyclist's Food Guide all offer
additional weight management information. The books are available via www.nancyclarkrd.com. See also sportsnutritionworkshop.com.
27
nuTriTion
Fit Food
Super Spice Trail Mix
Super Spice Trail Mix includes a very
tasty combination of health-enhancing
nuts, seeds, grain and spices. Pack it into
little individual bags for snacks, sprinkle it
into yogurt, or add it to cold or hot cereal.
It offers a really nice crunch and flavour
boost to shredded wheat and other
bland cereals.
ingredients
28
Cooking instructions
1. Preheat oven to 250F (gas mark 0.5).
Mix brown sugar, cinnamon, ginger and
paprika in small bowl. Set aside.
2. Place nuts, oats and pepitas in a large
bowl. Add thawed apple juice
concentrate, toss until nuts are evenly
coated.
3. Sprinkle with spice mixture, tossing to
coat well.
4. Spread evenly on two 40 x 25 x 2cm
(15 x 10 x 1-inch) baking pans. Bake
30 minutes, stirring halfway through
cook time. Cool completely on wire rack.
5. Stir in cherries and raisins. Store in
airtight container.
Gives: 24 -cup servings
Approximate calories per serving: 200
From: www.McCormick.com. The
McCormick Spice website offers lots of
really nice and flavorful recipes filled with
herbs and spices.
Food on the G
With the weather warming up and the
holiday season approaching here up
some tips on how to take food with
you healthily.
How to pack coolers and freeze food
1. Freeze
Dont keep food in the fridge and then freeze you could be
freezing bacteria. Before you put your food into the freezer let it cool
and place it in containers with tight lids, which allow room for the
food to expand.
Eat frozen food within 6-8 weeks and label the containers so you
know what you are going to eat!
2. Taking your food with you in a cooler bag?
Use insulated bags and coolers with reusable freezer packs to keep
food safe for longer. Freeze foods preferably before placing them in
your coolers. You can freeze sandwiches (without mayonnaise,
lettuce and tomatoes). Juices and yoghurts, for example, will thaw
but remain cold for longer.
Pack the foods you plan to eat first at the top. Meat should be
placed at the bottom where it is coolest. And dont pack too tightly,
so that air can circulate.
Pack your drinks in a separate container/cooler
Drinks will most likely be consumed the most, so by keeping them
separate from your food, youll literally keep the lid on these
consumables and keep them from heating up and their storage
temperature more constant
Keep your cooler bag in the coolest place possible and away from
direct sunlight
Afterwards throw out any food that has been out of the cooler for
more than 2 hours. You may be able to keep food that has remained
in the cooler if there is still ice. However, this should be put in the
fridge when home and eaten with 24 hours. If in doubt throw it out.
Adapted from Sports Nutrition Guide Book by Nancy Clark
(Human Kinetics)
seasOnal
FITness
5
Outdoors
Reasons to Workout
add Variety
Getting outdoors can add variety to
your workout. Instead of sticking to
a prescribed gym-based cardio and
weights programme, surprise your body with
a completely different workout outdoors.
Many people make the mistake of adhering
to only 10 to 20 resistance/weights
exercises. If you think about the multitude of
muscles there are in the body, over time
doing the same exercises in the same order
no longer poses a challenge, so you will
probably see a plateau affect. Kick this
plateau up the rear by adding a variety of
bodyweight exercises to your routine. Do this
and you can take your workout anywhere
30
Use nature
Workout outdoors and use various
natural factors to make outdoor
exercises more challenging, for
instance, if there is a wind blowing run into it
and if there are uneven surfaces (including
grass or sand) use it to develop your
supportive muscles and increase leg strength
and power. Now, Im not for one minute
suggesting abandoning your gym weights
programme, but by varying workouts, you will
challenge the body and also your brain.
Get Vitamin D
Cardio machines are fine for winter,
but when the sun is shining, you catch
some Vitamin D by running or biking
somewhere green. Exercising in green space
(i.e. parks) has also been proven to boost mood.
During the warmer months there are also a
variety of races and events to enter. The trick
is to enter enough, but not too many races, to
give you goals to continually work towards.
I own a small fitness studio in Scotland and
over the winter months many of my clients
focus on strength using free weights in the
nice warm and bright studio. However, as soon
as the weather and light levels improve, half of
our PT sessions are outdoors. We head to the
local park at the end of the street for interval
training, balance and coordination strength
exercises, skipping rope, TRX and outdoor
circuits using resistance tubes and cardio
stations. Not only does this add variety and
therefore maintain interest but the strength
gained over the winter is transformed into
something truly explosive in a sunny park.
Outdoor Workout
Heres an example of an outdoor workout I designed to keep the
heart rate elevated and nail some strength at the same time:
Put on your HRM and pack a small backpack with water and your
favourite portable equipment (rubber resistance tubes, TRX,
skipping rope etc).
Warm up with a 7- 10min jog to the park and find your favourite
scenic spot.
Do: 3 - 5 minutes skipping with skipping variations, such as hops
and alternate leg moves.
Jog around park to next scenic stop and do 3 sets of 20 squats
and lunges. Try different squat variations wide stance sumo-style,
hands on hips, jump squats and so on.
Jog to a park bench, for 3 sets of 20 triceps dips and chest
elevated press-ups using the bench.
Do: 3 x 50 metre sprint intervals on the grass (to get HR back up).
If its a clean park, kick off your shoes for some barefoot running.
Use a tree stump or low wall for 3 x 10 single legged squats on
each leg and develop your balance and strength.
Find a fence or suitable pole for a few resistance tube exercises rowing with a resistance tube threaded through a fence or around a
pole targets often-ignored back muscles.
Jog back home to finish your workout with some abdominal work
and finally a good stretch.
4
5
rebecca
romero
Hell
in Paradise!
32
On the bike
Id been doing
the overtaking,
yet on the run
everybody was
overtaking me!
MAY 2013 ultra-FIT
33
Rebecca
ROmeRO
rebecca
romero
Knowing I was
entering the
last mile was
the best natural
painkiller ever!
My only annoyance with the bike section
came from being a stronger rider but starting
so far back. I spent the whole time overtaking
other riders and because of the strict drafting
rules, I couldnt ride an even steady pace. Id
be stuck at the legal distance riding too easily
and too slowly, or having to constantly
accelerate to pass others. There were lines of
riders strung out for miles and sometimes it
would take several accelerations or a push of
several minutes until I could find a gap to ride
steady. This fragmented tempo riding can be
physically quite damaging. Although I didnt
have a choice in the matter it probably left me
fatigued in a way that I hadnt anticipated and
may have contributed to my reduced run ability
in the early stages of the marathon.
I aimed to play it exactly as I did for the UK
Ironman Id done earlier can go harder,
could go harder, but wont. However, between
miles 3-5 my legs began to disengage and the
power drained. On the bike Id been doing the
overtaking, yet on the run everybody was
overtaking me! There was no spring, no
acceleration in my stride, only flat-footed,
lolloping at a rapidly decreasing speed. The
crowds were shouting encouraging stuff but I
wanted to scream back, No its not a great
job and Im not looking good, Im looking
rubbish, Im going rubbish!
It was hot beyond description. There were
34
super hero
worKout
workout
Photos: Noel Daganta www.ndpictures.com Model: Kelly Klarich www.kellyklarich.com
Cover model Kelly Klarich WBFF pro pushes iron to build her fantastic
body. Heres a superset and giantset workout designed to target all body
parts and get you in great shape. Weight training will build lean muscle and
create a metabolically charged calorie burning body now Tony Stark
(aka Ironman, aka Robert Downey Jnr) would be all for that!
36
The Workout
Workout Protocol
Use a moderate to heavy weight on the
bar/dumbbells (around 70% of your 1 rep
max for each exercise). This should be a
weight that would lead to difficulty when
pushing out the last couple of reps, but
not failure.
Perform 8-12 good form reps of each
exercise in each set (giant or super). Take
2 minutes recovery between sets of
exercises and the super and giantsets.
Do: 2-4 sets of the super and giant sets,
depending on your fitness level.
Our superhero
workout makes
for a great option
for guys and girls.
Resistance
training is not
just for men!
MAY 2013 ultra-FIT
37
SUPER hERO
WORkOUT
Supersets and
Giantsets
SUPER hERo
woRKoUT
Exercise pointers:
You can perform deadlifts with a palms down
grip or as Kelly is using a mixed (one palm up,
one palm down grip). If you do the latter then
alternate hand positions on a set-by-set basis
to reduce imbalances.
The bar is pulled from the floor by
extending your legs and hips. Do not use your
arms and keep your core strong and
shoulders back throughout. When lowering
the bar push your hips back slightly and then
bend your knees. Again your arms should be
straight and shoulders pulled back. Place the
bar back down, re-set yourself and repeat.
C) BACK
SQUAT
Exercise pointers:
Brace your core throughout and squat by
taking your bottom to the floor aiming to
position it between your heels. Push back
up through your heels to return to the start
position. Try to lower to a thighs parallel to
the floor position.
38
Exercise pointers:
Control the weights on the way up and especially way
down to really target your front shoulder muscles. Aim for
a 1 up 2 down count speed. Keep your knees soft and
core secure throughout.
B) DUMBBELL DYNAMIC
ALL-BODY BICEPS
CURL AND PRESS
Exercise pointers:
Assume a similar position to the previous
exercise, but this time hold the dumbbells at
shoulder-height as if performing a shoulder
press. Bend your knees, extend your thighs
and simultaneously press the dumbbells to
arms length overhead. Land lightly and repeat.
Exercise pointers:
This is a unique exercise that
also works your legs in
conjunction with your arms.
Assume a three-quarter squat
position and hold the dumbbells
in front of you as if you were
going to perform a standard
biceps curl. Simultaneously and
with control drive your arms up
and over-head (taking your arms
through the biceps curl
movement) whilst extending your
legs to jump into the air. Land
lightly and repeat.
39
SUPER HERO
wORkOUT
SUPER HERO
WORkOUT
A) PRONE ROW
Exercise pointers:
Keep flat on the bench and pull weights dynamically up to a position whereby
your upper arms become parallel to the floor. Lower with control.
The seated
position
will really
focus the
effort onto
your rear
deltoids
40
FatLoss
Can Drinking Alcohol Lead to Fat Gain?
References
1. Flechtner-Mors, M., Biesalski, H.K., Jenkinson, C.P., Adler, G., & Ditschuneit, H.H. (2004).
Effects of moderate consumption of white wine on weight loss in overweight and obese subjects.
International Journal of Obesity and Related Metabolic Disorders, 28, 1420-1426 2. Buemann,
B., Toubro, S., & Astrup, A. (2002). The effect of wine or beer versus a carbonated soft drink,
served at a meal, on ad libitum energy intake. International Journal of Obesity and Related
Metabolic Disorders, 26, 1367-1372 3. Cordain L, Bryan ED, Melby CL, Smith MJ. (1997).
Influence of moderate daily wine consumption on body weight regulation and metabolism in
healthy free-living males. Journal of the American College of Nutrition, 16, 134-139
Beer
Light beer
Red wine
Sake
Liquor
Before ethanol
consumption
After
consumption
Obi is recognised as one of the top fitness personalities and health and
wellness experts in the world. He has graced over 35 fitness magazines
covers and has written over 100 fitness articles over the past 4 years. In
2012 he was Bodybuilding writer of the year. He has over 1 million
fitness twitter followers and his daily passion is to motivate and inspire
those people as well as his fans to live healthy and productive lives. He
has written a 6 e-book series called:
Ultimate Fat Loss For Men and Women designed to help male and females attain a lean
body. Go to: www.obiobadike.com/ultimate-fat-loss-cb
41
uLTiMATe
FAT LOSS
You see a person with a bit of a belly and you might think beer-belly. Many people believe
that if you consume a little bit of alcohol that it will make you gain weight or the extra
calories will go to your stomach, but what if I told you there was research out there that
indicated that people have actually lost weight drinking low to moderate levels of alcohol?
Photography: www.snhfoto.co.uk
Functional
training
Be Fit for
Everything!
Functional Training is the new buzz-word in the fitness industry.
Last issue we talked about what exactly is functional exercise and
how you can plan your training to make you fit or everything and
be truly functional. Now we take a look at some of the key
resistance exercises you should include in your functional training.
42
Resistance Exercises
The exercises selected below are great examples of what to include in your functional fitness
arsenal. The key is to select a variety that work all muscular actions (see burpee below) and all
your major muscles and energy systems - and target the goals that you have in place for your
functional training. We end with a couple of tougher moves that you can use to test your
increasing levels of functional fitness in time.
theexercises
Photos: Simon Howard www.snhfoto.co.uk
Model: Decathlete Thomas Ashby
Keeping your
trunk braced,
pivot forward
over your hip
MAY 2013 ultra-fiT
43
funcTionAL
TRAining
funcTIonal
TraInIng
Many of our
daily thigh
extension/flexion
movements are
performed one leg
at a time
Pistol Squat
We squat hundreds of time in a day and
extend and flex our thigh muscles by sitting
down and standing up, going up stairs,
walking and running. The squat
whether loaded using a barbell, for example,
or bodyweight is therefore a great
functional exercise. However, many of our
daily thigh extension/flexion movements are
performed one leg at a time, the pistol squat
is therefore a great move to throw into your
workouts. It will develop more symmetrical leg
strength (in time as your weaker side is
developed) and work hundreds of stabilising
muscles in the ankle and knee for example, to
hold you in place.
To perform the exercise stand on one leg
and lift the other leg up out and straight, so it
is around parallel to the floor. Keep your trunk
upright and look straight ahead. Using your
arms for balance, lower your bottom toward
the ground, keeping your heel down. Focus
on taking your bottom down to your heel.
Push back up to the start position. Complete
your reps and swap legs.
Tips: when learning the exercise stand next
to a wall or similar object which you can use
for balance.
A slightly easier version of this exercise
involves folding the non-working leg up and
behind you - so that its heel is close to your
bottom. This version requires slightly less
strength and flexibility.
Burpee
The burpee is a great functional exercise as it targets
virtually all your muscles in your body in a very dynamic
way and combines a squat and press-up and jump. It also
involves a near complete set of muscular actions - muscle
lengthening, eccentric ones, shortening, concentric ones
and a plyometric muscular action (which dynamically
combines the previous two when you jump).
Key points: Brace your core throughout, land lightly from
the jump. If you have problem/weak shoulders/knee back
dont perform the jump and ease down into the press-up part.
Variation: Do 2 press-ups after landing from each jump
44
It also involves a
near complete
set of muscular
actions
The Plank
Spiderman
We humans evolved from walking on all fours.
This exercise requires you to take a step back in
the evolutionary chain to crawl like Spidy! Keep
your core braced throughout, back down and
Spiderman crawl across the floor. Perform over a
designated distance. To make the exercise
harder, perform a number of Spidermans say 6
and then perform 10 press-ups. Complete a
designated number of sets or for distance,
following this sequence. This exercise is a great
all-body strengthener.
45
funcTional
Training
In part 1 (see last issue) we said that isometric (held) core exercises
were truly functional as they target the deeper back, front and side
muscles in the core, as opposed to targeting the superficial abdominal
muscles. These are targeted when performing crunches and sit-ups for
example. Isometric core exercises have real applicability to everyday life
when we sit, stand, run, jump our core has to be held in place and its
invariably through an isometric action that this is achieved.
To perform the exercise, support your body on your toes and elbows
and brace your core throughout, whilst remembering to breathe!
FunctionAL
trAining
advancedexercises
Handstand Press-ups
Squat down and place your hands
shoulder-width apart around six
inches/15 centimetres from a flat
and sturdy wall. Kick up and into a
handstand position with your legs
resting against the wall for support.
Bend your arms and lower your head
to lightly touch the floor. Push back
up and repeat.
Hints, tips and variations: This is a
tough exercise! If, initially handstand
press-ups are too demanding you
can perform pike press-ups instead.
From a normal press up, lift your hips
so your body resembles an inverted
V, bend your arms and lower your
forehead to the floor and then push
back up. Once you have mastered
these, move on to eccentric
(lowering) handstand press-ups simply perform the lowering part of
the exercise and then come out of
your handstand, kick back up and
repeat. With persistence and practice
you will soon be able to push back
up and do full handstand press-ups.
Very
Advanced
Move!
Have a go test yourself!
Floor Leg Lift
This is a gymnastic style exercise, it'll
get your lower abs and hip-flexors
firing. Sit on the floor with legs
extended and hands by your hips,
palms down and fingers forwards. Push
into the ground with your arms and
simultaneously lift your legs, holding
them straight out in front of you. Hold
for a few seconds or longer if you can,
lower and repeat.
If you find this easy (!) lift your legs
beyond vertical and laterally.
46
Gym SporT
Gym Sport
ultra-FIT profiles one of the men behind gym sport challenges Ty Whitlock
48
gym sport
I am passionate
in developing
talent through
unlocking
potential,
encouraging
confidence and
making training
both tough and
enjoyable
We have been fortunate to see many of the
best gym athletes come from Virgin Active
Southampton many of whom I have personally
developed through my classes and training
plans. I am passionate in developing talent
through unlocking potential, encouraging
confidence and making training both tough
and enjoyable. There are many more female
athletes coming through now especially in the
intermediate categories which wasnt always
the case. I feel very passionately about
developing their potential and have made
every effort to encourage this through
49
Bar-Barians
he muscle up is primarily a
gymnastic skill performed by the
gymnast on the rings to go from
a dangling/dead hang position
beneath the rings to a locked out
position above the rings at the beginning of
their routines.
The skill has also become a body-weight
exercise practiced on pull up bars in gyms
and workout parks worldwide.
The muscle up is essentially an
explosive/high pull up followed by a transition
into a straight bar dip.
The execution of a muscle-up is dependent
upon several factors: an explosive pull to the
mid-chest to facilitate a smooth transition and
keeping the bar close to the body.
52
Pulling exercises:
*Clapping pull ups - these are another great way to build explosiveness in the the pull perform an explosive pull up and when your chin is above the bar let, release your hands and
clap in mid air then quickly grab the bar again and return to the bottom of the exercise - repeat.
Bar-BarianS
Dip exercises:
*Straight bar dips - use a low bar or one
side of the parallel bars to do this exercise it's essentially the same as a regular dip only
using the straight bar and more balance is
needed. Start with arms fully extended at
the top then bend the arms and come down
to 90 degree bend in the arms then push
back up to start position - repeat.
Transition exercises:
*Jumping muscle ups - use a low bar or one side of the parallel bars for this exercise grasp the bar/one side of the parallel bars and squat down with your arms fully outstretched
as if in a pull up position then jump up still holding the bar and perform the transition and dip
(explained above) the assistance of the jump is a great way to get the feel of the transition
and work out in your head how the movement should work.
Bar-Barians nEWs:
The next Bar-Barians UK Body-Weight
workshop Weekend will take place on
June 1st & 2nd at CrossFit Central
London - To book your place go to
www.boxrox.com
*To see the perfect muscle up in action check out 'Zef Zakaveli' of the New York BarBarians on YouTube. His muscle ups are widely regarded as the cleanest and most
explosive in 'Street Workout' making them look effortless in the process.
W: www.bar-barians.com - www.bar-barians.co.uk - utube channel at Bar-barians2K
Video link http://www.youtube.com/watch?v=gfB8pyeYLOM
53
CrossFIt
CrossFit
Whats It all-about?
By Paul Mumford
55
CrossFit
CRoSSFIT
Before CrossFit I
couldnt do
things like lift my
children over my
head and put
them on my
shoulders.
So what has Christine achieved so far and
how does it really help a busy mum anyway?
Pulls ups were a biggie for me and I really
love the Olympic lifting, she said. At first that
seemed so difficult but because its technically
challenging it gives me the opportunity to step
out of my everyday life and really focus on
something Im doing for me. Before CrossFit I
couldnt do things like lift my children over my
head and put them on my shoulders. Theyre
six and eight now and I can lift them no
problem. Its also helped me in many practical
ways. If I get a puncture on my car, Im now
strong enough to take the wheel off myself
and put the spare on. CrossFit is very relevant
to my everyday life. UF
56
Dumbbell Thrusters
CROssFIT
Robs WOD
Every year the cream of CrossFit across the globe enter The
CrossFit Games and this year over 100,000 people worldwide are
taking part. The competition starts at the affiliate gyms with a 5week programme overseen by a judge. Then the top 48 male and
48 female Cross Fitters go onto a regional heat in Copenhagen
with the top 3 from each region then travelling to California for the
CrossFit Games. A lot of the people in our gym aspire to making
the games, explained Rob, but its very tough. I came 16th in
Europe last year but one of our members here, Scott who is 42
years old, is currently ranked 30th in the World.
What really impresses me about CrossFit is the attention and
importance they places on technique. Every newbie regardless of
age and experience goes through a thorough foundation course
that teaches the basic skills required and the progressions needed
to master them. All this is done before you can even start to
compete against other Cross Fitters. Rob and Christine both took
me through some of the basic movements including cleans, dead
lifts and box jumps and Im not ashamed to admit that even I
struggled to keep up. Ill definitely be back for more. CrossFit is
clearly not just for the boys.
Both Christine and I are wearing Inov-8s Bare-XF 260 shoes.
They are designed with CrossFit in mind and have a zero drop heel
(for optimum proprioception and balance) along with a Rope-Tec
grip system to help with rope climbing.
57
fitness over 50
Cardio
Choices
Chris Zaremba describes how he used cardio-vascular training to help him
transform from being overweight and unfit to get into the best shape of his life at 56.
58
FiTness Over 50
Named after the Finnish doctor who created the formula, the Karvonen calculation of target
heart rates uses resting heart rate as a factor as well as age. Resting heart rate is taken
typically a few minutes after waking.
Maximum Heart Rate is calculated by taking age away from 220 in the usual heart rate
calculative way. Then Resting Heart Rate is subtracted, leaving the Heart Rate Range. Next,
the selected factor (50%, 65% or 80% in my case) is applied to the Heart Rate Range and
finally the Resting Heart Rate is added back.
For example, for me at age 56 with a Resting Heart Rate of 65, the 80% of maximum heart
rate figure is calculated as:
220-56 (age) = 164 BPM
164 65 (RHR) = 99 BPM
80% (selected factor) x 99 = 80 BPM
80 + 65 (RHR) = 145 BPM = Target
stationary bike is not for me either as Im not a
fan of my bodyweight being supported (by the
saddle) and therefore not contributing to the
load being shifted. So cross-trainer it is.
This machine provides the option of using
the arms for assistance. On the cross-trainers
at my gym, I find that at level 16 using the
arms is helpful and at 17 or 18 mandatory!
But for level 15 and below its normally legs
only. I prefer this especially if I have an upper
body workout planned later that day.
I judge my CV effort by heart rate either as
reported either by the machines hand-grips or
a chest strap. I specifically use the Karvonen
formula (see box) to calculate my target heartrate zones, a method which takes into account
both age and fitness level and is quantified by
resting heart rate.
I have two specific routines for the crosstrainer steady state and intervals and I do one
of these each cardio day, planning on three of
each per week:
59
Rob RiChes
&
Athletic
Aesthetic
Photoshoot/Fitness
60
A new era of
competitions had
arrived and I
was only just
warming up to
take it head on
and dominate
this category.
We werent compared on who had the biggest
muscles, or who had the lowest body fat
levels, the judges were looking for
marketability, good looks, and stage
presence, in addition to the usual good shape
and level of conditioning of everyones
physique. For once, I was able to score higher
than those who were bigger than me and who
were carrying more thicker, dense muscle
than I was. A new era of competitions had
arrived and I was only just warming up to take
it head on and dominate this category.
That was almost seven years ago and
while my weight still remains pretty much the
same as it did back then, Ive been hard at
work chiseling away at my physique but all
the time keeping in mind the idea that, I still
want to be able to fit into medium sized
clothes. I didnt want to fall back into that
never ending quest for muscle and size, so
instead I focused on improving my
conditioning and muscle separation.
The routine you see here is one that Ive
built up and perfected over the years. I have
relied upon it each time I step back on stage,
in front of a camera for photoshoots, or just to
jump into every now and then when I feel like
switching up my routine. Its also a great way
to test your strength and endurance every few
months as a mark of seeing if your training
really is progressing you.
The basis for my routine is to perform it
61
roB rIchEs
ROB RiChES
Just like with bench, you shouldnt need to use lifting straps or pile on
the plates for this movement to be effective. Using a lighter weight than
normal, your form should be better. Tilt forward at the waist so that your
chest is lower to the ground and keep your shoulders pulled back so as
not to hunch the back too much, except for a small arch in the lower
back. Start with the arms hanging straight down so that the lats are
stretched out, then retract the shoulder blades back and start to pull
the bar up toward your stomach without leaning back. Your upper body
positioning should remain unchanged throughout the entire movement,
with your arms just acting as a linkage from your back to the bar. Once
again, focus on squeezing the back together at the top of the lift and
control the bar all the way back to start position to complete each rep.
This exercise can be performed on a Smith machine if you are not too
familiar with this movement and performed with dumbbells and a
machine row for the second and third circuit.
Moving back to the chest this time were making use of cables due
to their smoothness and their ability to deliver a constant level of
resistance throughout the entire range of motion without any
sticking points (as is the case with free weights). I like to centre
myself between both top pulleys and take a step forward with one
leg back,n and heel up to help stabilise me as I perform the fly
movement. This stops me from rocking back and focuses all the
effort on the chest. Keep the arms at a fixed angle with a slight
bend in the elbows and squeeze the chest as you close the hands
together, ending directly in front of your chest. On the return, dont
allow the arms to go too far back and stop when you feel a bit of a
stretch across the pectorals.
You can switch to a machine fly on the second or third circuits and if
you use dumbbells, stick with a weight that will allow you to complete
20 reps without breaking form.
With the chest and back nicely warmed up, I like to move on to the
shoulders and prefer using dumbbell presses to target the shoulders.
Performing this seated means you really need to execute it with proper
form as you cant bounce at the knees to get the final few reps out.
Keep the back straight and shoulders pulled back and ensure that the
elbows are inline with the wrists as you lower the dumbbells all the way
down to the side of the deltoids. Push straight up, lengthening the arms
fully and squeeze the shoulders. This movement can be performed on a
Smith machine or a machine press, although starting off the first circuit
with free weights will help further deplete muscle glycogen as you
recruit more stabiliser muscles to assist with the control of the weight
and keep it from straying from its plane of movement.
RoB RiChEs
Ive always found that while performing shoulder exercises, I see the
greatest amount of muscle separation and conditioning start to show. Well
developed deltoids, traps and upper back can really make a big difference
to a physique so it pays to train them just as hard and frequently as you
would with chest or biceps. As shoulders move in a number of different
planes of movement, were now moving away from the heavier presses to
the more conditioning-type exercise such as the dumbbell lateral raises. I
personally prefer to stand while doing these, starting with the dumbbells at
the sides of my body. Keep a slight bend in the elbow as you raise your
arms upward so that elbows and wrists remain in the same plane as your
shoulders. Imagine as though you're performing this movement in a very
narrow street with your front and back only inches away from two walls.
The only movement you should be making is at the medial deltoid (side of
the shoulder) - you raise the dumbbells up laterally until theyre at
shoulder-height. Then return back to start position, without allowing the
dumbbells to touch the legs - this ensures tension is kept on the shoulders
at all times. Side cables and machines can be used in following circuits.
Again, the focus is on exhausting the muscle energy stores, not trying
to set new personal best records in how much you can lift. Focus on
the quality of each repetition, keeping the elbows fixed at the sides of
the body and using a full range of movement whilst squeezing the
biceps hard at the top of each rep. You can use a machine arm curl or
seated dumbbell curl on additional circuits, but remember this simple
rule - if you cant complete 20 reps without breaking good form, the
weight is too heavy and you should decrease the resistance to get the
full benefit of this workout.
64
This particular exercise has been one of my favourites for targeting the
obliques and helping develop that v-taper look. It requires using on old
broom handle or piece of plastic piping that you can place behind your
head and spread your arms across it at full-width. It also shouldnt be
heavy like a barbell, as this will place too much stress on your obliques
as you twist from side to side. The purpose of this exercise is to
activate these muscles quickly, working them through their entire range
of movement. In the starting position, keep your chest lifted and your
arms spread as wide as you can. Begin to contract the abdominals,
pulling them in tightly as though you were about to anticipate a punch
to the gut. At the same time, fully exhale all the air out of your lungs
and twist as far to the left as you can. Imagine you're up to your waist in
cement and that your arms are in a fixed cast, so you can only turn at
the torso. Rotate as far round as you can without bouncing at the end
of the movement. You should be able to hold the twist at its furthest
point for just a moment. From this point, begin to rotate back to the
opposite side, quickly inhaling through your nose before fully exhaling
again not before reaching other right hand side. Repeat this process
performing a total of 40 repetitions altogether (20 each side). If you
cannot find a pole, you can perform this on the floor using a medicine
ball or single dumbbell.
Exercise
Circuit 1
Circuit 2
Bench Press x 20
Barbell Row x 20
Dumbbell Presses x 20
Cable Chest Fly x 20
Seated Cable Row x 20
Lateral Dumbbell Raises x 20
Parallel Bar Dips x 20
Cable Curls x 20
Decline Crunches x 20
Seated Side Twists x 20
Decline Leg Raises x 20
65
rob riChEs
Quads
Six of the Best
66
These guidelines apply within each set for all these exercises:
1. Do the exercise correctly, dont sacrifice good form to
reach the numbers
2. Only move those parts of the body that are meant to move
in the exercise
4 Variable-Seat
Leg Press
2 Lunges
Lunges are a great exercise to develop symmetrical (or at least near to) strength between legs
as well as balance.
How to perform:
Take a large step forward, so that both knees are bent to 90-degrees. Ensure that your front
knee is no further forward than being directly over that foots toes. From this position, perform
what I call the exercises power stroke which is to forcibly push back with the front leg to
return to the starting position in one smooth movement. Keep your head up and back straight
throughout. Swap legs after each rep.
There are a couple of machine designs for this exercise - one has the footplate on a parallel pair
of straight runners (the sled machine) and the second has a hinged cradle (both are pictured). I
havent noticed a difference in my progress with either machine. The sled variant has a maximum
range of movement stop that can be set in advance, which is a good safety feature. However,
theres no safety stop to prevent an excessive range of motion with the cradle variant, so start
with a weight well within your maximum if using this machine. As with other squat-type
exercises, the hamstring and gluteal muscles contribute to the effort as Ive indicated.
How to perform the fixed-seat variant:
Start with feet shoulder-width apart half way down the footplate and with your hands near the lock
control. Push the plate away from you to extend your legs and then control the weights back. The
push should be equal through the feet and specifically not through the heels alone. In both
directions, ensure that the legs dont bow outwards - the knees should remain pointing upward and
the same distance apart. Keep your head up and upper body position unmoved throughout. At the
end of the set, reset the lock with your hands when the weight is at its furthest extent.
67
5 Back Squat
This is one of the classic compound (multi-joint) exercises and is seen
as mandatory by many weight trainers. Movement is both at the knee
and hip joints and all heads of the quad are worked. Your glutes join in
with their hip flexion and extension role. As this is a free weights
exercise there are substantial fixating contributions from other
muscles, for example, from the abs, obliques and the lower back
section of the erector spinae muscle. Balance and control are vital for
this exercise and strength in the core area is also important.
How to perform:
With the bar positioned in a rack slightly below shoulder-height, duck
under the bar and grip it in a wide position, palms facing forward and
the same distance from the ends. Transfer the weight of the bar from
the rests onto the fleshy parts of your shoulders, definitely not
balanced on any part of the backbone. If this is painful on the
shoulders, some gyms have a foam roll that can be attached to the
bar as a cushion. With knees slightly bent and feet shoulder-width,
stand up to release the bar from the stand, then take a small step
away from the rack. Your feet should remain shoulder-width apart,
pointing straight or slightly outward. You can raise your heels slightly
prior to starting the exercise by standing with them on weight discs
(after you have stepped backward). This option is particularly useful
for those with less flexibility in the Achillies tendons - it also
marginally shifts the exercises focus toward the quads and away
from the glutes. Lower the bar slowly until your thighs are parallel
with the floor - then push back up again. Dont lock your knees at the
end of the rep. Its important to keep your back straight and head up
throughout and keep your feet firmly planted with the weight evenly
distributed between the forefeet and heels. Replacing the bar is done
slowly and is the reverse of the start.
BE BETTER THAN
YOU THINK
YOU CAN BE
AT ANY AGE!
Chris Zaremba transformed himself from being overweight
and very unfit at age 49 into a serious runner, long distance
cyclist, and contest-winning fitness model by age 55.
Qualified as a Personal Trainer and with Advanced
Certification in Nutrition, Chris is now keen to help others
that are in the same position he was a few years ago.
nO cOST
WOrKOUT
Killer Legs
Workout
Former ultra-FIT cover-model Derryn Brown, personal trainer and sprinter puts
together a workout thatll shape, tone, strengthen and power up your legs!
Photography: Stephen Hindley, Studio DXB Clothing: Lorna Jane
theworkout
Warm up with 5min of CV activity and then perform functional
movements for all body parts such as travelling lunges, high knee
marching and arm circling.
Workout Protocol
Take 1min rest between sets and 2min rest between exercises
70
2. Front Squat
How to perform: Your feet should be shoulder-width
apart and elbows as high as possible. The barbell should
be against your clavicle bones just beneath your throat
and not held in place - your hands should guide the bar
to remain in position. Squat down with all the weight on
your heels (not your toes). Extend your legs to return to
the start position.
Tip: concentrate on keeping your core braced throughout.
71
no coST
WorKouT
How to perform: Start with hands above head with the left leg raised, then
bend forward moving your left leg backwards. Touch the ground with your
hands. Note: when going down to touch the ground, keep your back as straight
as possible and not hunched over. Return back to starting position and repeat.
nO cOsT
wOrKOuT
4. Suitcase squat
No coST
woRkouT
Make sure
you bring
your hips
forward
when you
are at the
height of
your jump.
Repeat
For more info on Derryn go to:
www.derrynbrown.com
73
GAlAxy Girl
Action
Girl
74
I begun at the
bottom, broken,
unable to move
and worked
up to two
world titles
worked up to two world titles. Never let
anyone tell you, you cant do something,
everything is possible, you just need to focus
on your goal!
I was in rehab for maybe a year or more
and another long stint in training followed to
put back on the third of my bodyweight that I
had lost by having my jaws wired together to
stabilise the plates in my face. During rehab, I
actually returned to racing and won the 2001
European Championships in Italy, the 2004
American National Championships after
getting picked up by an American team and a
Lady of the Lake speed record here on
Windermere and the British title. I was a busy
lady and shot for every racing magazine
75
GAlAxy GIrl
galaxy giRl
Sarahs Training
Even at my peak, I rarely trained more than
five times a week. The training I did was so
specific, I needed no more. The rest of my
time was spent on good food, focus, reaction
tests, simple stress positions and relaxing.
Everything I do is based on giantsets,
progressive and supersets at high intensity
with heavy weight with loads of repetitions... I
can easily do 100s of reps in a giantset and
that set could take me 30/40 minutes.
Hence I have no need to spend my life in the
gym. I do in one hour what most people do in
one week. My favourite routine is shoulders
and my least is favourite is back. I hate back
with a passion.
Galaxy Girls
76
galaxy girl
Nutrition
I only watch my nutrition when I have a show.
But fortunately I dont have a sweet tooth and I
dont like junk food. I dont plan my food, I find it
obsessive and can make people paranoid and
its time consuming. I start three or so months
out of the show at 4000 calories a day,
200g/7oz protein and I watch my fats and
carbs. Every couple of weeks I lower my calorie
intake and my fats and carbs, until the week
before the show I am at 900 to 1200 calories a
day, no more than 40g/1.5oz of fats, 8090g/2.8oz-3.1oz carbs. I go from 64kg/140lbs,
to weighing in at 52.6kg/116.2lbs (with help
from a sauna at 5am) and I compete at
159kg/36.2lbs. I eat what I want when I want
as long as I do not go over my daily calculations.
Everything I eat is healthy, lean ham, chicken,
veg and if I cant calculate whats in it, I simply
dont eat it. I always have a cheat day on a
Saturday. Dont let food take over your life and
have a simple plan - Its easier to stick to.
77
undeRstanding
fitness
Rowing
Rowing has entered the public consciousness
through the exploits of Sir Steve, Mathew Pinsent,
Greg Searle and Debbie Flood, here Patrick dale
explains what fitness is required to become to a top
rower and indoor ergo-naut!
78
indoor Rowing
As a regular gym goer, chances are that the
nearest you have ever come to stepping foot
into a real rowing boat is when you spend a
few minutes warming up on a Concept 2
indoor rowing machine. While there are other
rowing machines available, the C2 is the most
widely used in rowing circles and is also the
machine of choice for indoor rowing
competitions.
Indoor rowers contest a wide variety of
distances from 500 metres to a full 26.2 mile
marathon. Some hardy souls even row
100,000 metres in a single event! Despite the
variety of official indoor rowing distances,
races like the American C.R.A.S.H-B. world
indoor rowing event and the British Indoor
Rowing Championships (BIRC for short) are
over that familiar Olympic distance of 2000
metres.
Mass participation indoor rowing events are
a sight to behold with literally hundreds of
rowers going hell for leather against the clock.
Fitness and age levels vary enormously and as
79
undeRstanding
fitness
Great
Medicine!
no frillS
Workout
A medicine ball is a very functional piece of kit. These - often neglected items can maximise your workout and your workout time as Patrick Dale describes
with this great No Frills option.
Medicine Balls
Not all medicine balls have
been created equal. Soft, gelfilled balls are nice to use and
easy on the hands, but are
prone to splitting when
slammed into the floor.
Conversely, no-bounce balls
tend to be more resilient but
can be hard on your hands.
Personally, Id always choose
an old-fashioned leather
medicine ball - they are tough,
have a distinctive old school
look to them and with care,
last forever. For this workout
you need a ball that weighs
between 5 to 10kg.
80
theexercises
Wood chop
reverse lunges
Combining lower body, core and
upper body movement, this exercise
is a total body blaster that will ramp
up your heart rate. Hold your
medicine ball in your hands and raise
your arms above your head. Stand
with your feet together. Take a large
step backward and bend your legs to
lower your rear knee to the floor.
Simultaneously rotate your upper
body, swing your arms down and
across your body so the ball comes
to rest on the outside of your front
leg. Step back in, raise your arms and
then perform another repetition to
the opposite side. Continue
alternating sides for the duration of
your set.
Slams
This exercise is sure to get you some attention as it makes a fair bit of noise
and looks quite spectacular. As well as raising your profile (!) this is a great
total body exercise that will crank up your heart rate and develop power.
With your feet shoulder-width apart, hold a medicine ball in your hands and
raise your arms above your head. Using your entire body, hurl the ball down
at the floor as hard as you can just in front of and in between your feet.
Catch the ball as it bounces (or bend down and pick it up) and repeat.
81
no frillS
workoUT
Standing Twists
No circuit is complete without press-ups. Place your ball on the floor and
place your hands on top of it, walk your feet back until your legs are
straight and your shoulders, hips and feet form a perfect line. Keeping your
arms tucked into your ribs, bend your arms and lower your chest to lightly
touch the ball. Push yourself back up and repeat. If full press-ups are too
challenging, bend your legs and rest your knees on the floor. The wobblefactor will test both your strength and stabilising muscles.
Wood chop
A functional whole body movement thats hard to beat. Hold the ball
in two hands high over one shoulder. Next, pull it down and across
your trunk so that it reaches a position outside of your knee. Let your
foot on the same side as where the ball started from lift off the floor
as you rotate your hips with the chop. Complete your reps and
repeat on the other side.
Workout Prescription
Beginners
Intermediate
Advanced
Time
30 seconds
45 seconds
60 seconds
Rest
180 seconds
90 seconds
60 seconds
Laps
Two
Three/four
Five+
82
sexy bodies!
Mike Byerly
83
Dont Do thAt,
Do this
Power
Cleans
Alternative
84
Kettlebell swings
Power cleans require and develop a powerful
hip extension. Hip extension is a vital
component in running, jumping and kicking
type activities. Kettlebell swings are commonly
performed using light to moderate weights,
which means that the potential for developing
a high degree of hip-drive power is
significantly lowered. However, as soon as you
swap your 24kg kettlebell for one approaching
40kgs, the kettlebell swing becomes a
valuable hip extension power exercise.
To perform the kettlebell swing, hold your
kettlebell in both hands and stand with your
feet around hip-width apart. Bend your knees
slightly (note this is not a squat!), push your
hips back and lower the kettlebell between
your thighs. With your chest up, lower back
tightly arched and core braced, drive your hips
forward and use this momentum to swing the
weight up to shoulder-height. Keep your arms
straight, concentrate on pushing through your
heels and keep your shoulders down and back.
As the kettlebell begins to fall back down,
try to push it down faster using your arms and
back muscles. This wind-up will mean that
your next swing is even more powerful. Make
your transition from down swing to upswing
as smooth as possible and try to maintain a
steady rhythm.
dont do that,
do this
85
dont do that,
do thiS
high pulls
High Pulls are similar to power cleans but
without the need to catch the barbell across
your shoulders. Commonly performed using a
barbell, this exercise can also be performed
using a sandbag, single dumbbell, kettlebell,
medicine ball (as illustrated) or even a
resistance band.
With your barbell on the floor, stand with your
toes under the bar and your feet around hipwidth apart. Squat down and grasp the bar with
an overhand shoulder-width grip. Drop your hips,
lift your chest and tightly arch your lower back.
You should now feel like a coiled spring! Extend
your legs and hips to stand rapidly upright. As
the bar gains momentum and approaches your
hips, give a mighty pull and heave the bar up
and under your chin. Keep your elbows up.
Lower the bar back to the ground and repeat.
This exercise can also be performed using a
wider foot placement and a narrow grip the
so-called and similarly effective sumo high pull.
86
Standing
long jumps
Ne
w
!
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fitneSS
modelling
Shaun
Stafford
As many of you were settling down to watch the
great summer of British sport last year and hailing
Team GBs efforts at London 2012, across the other
side of The World in Toronto, Canada, one of Great
Britains own Shaun Stafford was fighting it out on a
slightly different stage, at The World Fitness
Modelling Championships.
ultra-FIT caught up with Shaun to find
out a little bit more about this rapidly
expanding sport, how he got started,
and how it has transformed his life
over the past 18 months.
UF: Firstly, thank you for meeting with
us: tell us a little bit more about the
sport of competitive fitness modelling
and how you got started in it.
SS: To be honest, Fitness Modelling
Competitions have been around for a few
years now, but have only recently exploded
into the mainstream. They started off as a
sort of sideshow to bodybuilding, giving
people that wanted to compete in the sport
a more mainstream look to aspire to.
However, with a surge in popularity, these
shows now take center stage in their own
right at some events, and there are global
federations and competitions based just
around this category.
88
fItneSS
modellIng
I have always
stayed in pretty
good shape myself
and as a personal
trainer and gym
owner, the human
body and what it
can do has always
fascinated me
89
FItNESS
mODELLINg
90
Height: 1.83m/6ft
Weight: 84kg/185lbs
Nickname: Stafs or He-man
Occupation: Gym Owner & Trainer
Lives: London
Favourite Exercise: Pull-Ups & Chins
Weights or Cardio? Weights
Rugby or Football? Rugby
Eat in or Eat out? Eat out
Dogs or Cats? Dogs
next issue
Functional
Training
Work all energy systems
Photo www.snhfoto.co.uk
Interval Training
All you need to know
Back
6 of the best
Super-Sexy
Shoulders workout
Fly-boy
Freerunner and
dancing on Ice star
Sebastien Foucan
dont
miss
it!
Vol 23-5 JUnE on-sAlE 25 mAY
tH
Yoga
YOGA
By Sally Parkes
Photography: www.aliwphotography.co.uk
Yoga can be used to boost your abdominal training it can help detox and
strengthen the digestive system. This will give you the edge on your training by
improving the health and tone of the digestive system which will decrease
bloating and distension.
My following yoga asana practice is specifically designed for improving digestive health and should be done in the order shown. It can be done after
training or as a separate session. To get the most benefit, ensure you are fully warmed up and that you breathe steadily throughout the sequence.
asana for the nervous and digestive system and is an effective asana to begin your
yoga practice with. Begin from box position and move your feet towards one after
the other so the big toes touch one another and take the knees a little wider than
the hips. Drop the hips back onto the heels and allow the upper body to relax
forward and rest in-between the thighs. The arms are extended forward with the
hands shoulder-width apart. Press the hands into the mat, relax the neck and rest
the forehead on the ground. Maintain a deep and strong breathing pattern with
extra emphasis on the exhale. Stay and rest for ten or more breaths. For an
extended session you can repeat Balasana in-between postures.
92
Bujangasana (Cobra)
This will
increase the
dorsi flexion of
the feet and
therefore
increase the
stretch of the
hamstrings and
calf muscles
93
YOGA
stretches the back and hamstrings and massages the lower abdomen and the transverse
digestive area. Begin in a seated position with your legs straight in front of you and the feet
flexed (toes pointing upward). Sit with the spine as straight as possible and ensure that you
are on the sitting bones. If you feel you are rounding through the lower back, sit on a yoga
block to help straighten the spine. Now exhale and lean the upper body forward, extending
from the lower back, so that the upper body moves toward the thighs. To maximise the stretch
of the hamstrings and calf muscles, either hold the feet and gently pull them back toward you.
If you are unable to reach your feet, place a yoga belt or similar around them and gently pull
the belt toward you. This will increase the dorsi flexion of the feet and therefore increase the
stretch of the hamstrings and calf muscles. To increase the stimulation of the digestive area
further, roll up a blanket and lay it across the top of the thighs, so when the upper body moves
toward the thighs, the blanket presses gently into the transverse abdominal area. Hold here for
at least eight to ten breaths.
YMCAfit
94
BarefooT
running
Dare to
Bare
Part 3
96
Barefoot Shoes
Minimal shoes
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97
barefOOt
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