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CONTENTS JUNE 23, 2016 | VOL 344

25. BCNÜ Athletic Wear

BCNÜ has the comfortable yet stylish athletic wear that will have you feeling confident during your workout. Select featured items available at My Tropixxx in Fort Lauderdale.

THE NEXUS

10. In Memoriam Orlando

FEATURES

18. Be a Better Bottom 20. Be a Better Top 38. Eat For Success 40. Work Out That Anger 44. Top Three Weight Training Exercies 46. Washboard Abs? No Problem 48. 5 Strength Training Strategies 50. The 7 Worst People at your Gym

Stonewall Pride

On the Cover BCNÜ Athletic Wear

50 6

58. Event Pics

inside. 06-23-2016 Issue 344 PUBLISHER

Kevin Hopper EDITORIAL

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THE

US REMEMBER We remember the 49 victims of Orlando by listing their names and compiling their photographs. BY RICHARD HACK

“They are more than a list of names. They are people who loved and who were loved. They were people with families and friends and dreams.” - Anderson Cooper

p Stanley Manolo p Amanda Almodovar III, 23

Stanley worked as a pharmacy technician at Avella Specialty Pharmacy. According to his friend Isis Perez, he was known for his quick smile, his fierce gaze, and his ability to charm anyone with his infectious laugh.

p Antonio Davon Brown, 29 Antonio was a Captain in the Army Reserves and was deployed in Kuwait five years ago. He was a 2008 graduate of Florida A&M University. He worked as a Human Resources manager at Lowe’s in Fern Park since 2015.

Alvear, 25

Amanda went to Pulse nightclub with her bestfriend Mercedez Marisol Flores. They took refuge in the bathroom during the attack. Alvear posted a horrifying Snapchat video of the first moments of gunfire erupting at the club. Both she and Flores were killed.

p Rodolfo Aracena-Montero, 26 Ayala-Ayala, 33

p Oscar A.

Oscar lived with his lover Simon A. Carrillo in a home they purchased together last year. The pair had recently returned from a vacation to Niagara Falls, and were celebrating their homecoming at Pulse. Both men died in the attack.

Rodolfo worked as a biologic assistant at OneBlood Donation Centers. Ironically, OneBlood saw a line-up of donors in the wake of the attack on Pulse nightclub. Rodolfo was originally from San German, Puerto Rico, and sent monthly checks back to the island to help support relatives.

p Angel L. p Darryl p Juan Candelario-Padro, 28 Chevez-Martinez, 25 Roman Burt II, 29 Known for his colorful bow ties, Darryl wore one to Pulse to celebrate a night on the town in Orlando. He was a financial aid advisor at Keiser University in Jacksonville.

Originally from Puerto Rico, Angel had just recently moved to Florida from Chicago. He was only days away from beginning his new career as an ophthalmic technician at the Florida Retina Institute.

A native of Huichapan, Mexico, Juan was a housekeeping supervisor at the Reunion Resorts in Kissimmee. He was the youngest of six children.

WEREMEMBER

p Luis Daniel

p Cory James

Coupled with partner Juan P. Rivera Velazquez, Luis was happiest when he was providing excellent personal care at this hair salon and spa. Luis and Juan died in each other’s arms.

Cory was a student at Valencia Community College, and was celebrating his 21st birthday with his girlfriend and a dozen other classmates. He worked at Publix Supermarket. His girlfriend was wounded in the shooting but is expected to recover.

p Peter O.

p Juan Ramon

p Paul Terrell

p Frank

Peter O. GonzalezCruz, Ommy to his friends, worked for UPS. He went to the Pulse nightclub with his buddy, 25-year-old Gilberto Ramon Silva Menendez. Both men were killed in the attack.

Juan Guerrero worked as a telemarketer and attended UCF. He had plans to marry his longtime partner Christopher “Drew” Leinonen. They were reported to be slain by the same bullet.

Originally from Chicago, Paul had two children. A religous man, Paul held a master’s degree in business from Florida State University and a theological degree.

Originally from Lafayette, Lousiana, Frank Hernandez worked for Calvin Klein.His partner Brett Rigas, 30 was struck by a bullet but managed to escape the bar. Frank was lost in the crowd, and later confirmed to be among the victims.

Conde, 39

Gonzalez-Cruz, 22

Connell, 21

Guerrero, 22

p Tevin Eugene Crosby, 25

Tevin was the founder and owner of Total Entrepreneurs Concepts, a marketing company in Saginaw, Michigan. He was a graduate of West Iredell High School in Statesville, and studied business at Strayer University South in Charlotte, NC.

Henry, 41

pAnthony Luis Laureano Disla, 25 Anthony Luis Laureano Disla was a born dancer, and spent the evening of Saturday, June 11, on the dance floor at Pulse Nightclub with his two roommates. Anthony was still dancing when shots were fired, hitting him multiple times. His roommates were both critically injured.

Hernandez, 27

p Simon Adrian p Leroy Valentin p Mercedez p Deonka Marisol Flores, 26 Deidra Drayton, 32 Carrillo Fernandez, Fernandez, 25 Roy was a self-styled Known as DeeDee, 31 After graduating from

Deonka was working at Pulse Nightclub at the time of the shooting. Originally from Eastover, SC, DeeDee had recently overcome a drug addiction and was on probation.

Known on social media as Simon Carrillo, the 31-year-old worked at McDonald’s. Having just returned from a vacation trip, Simon was celebrating with his partner Oscar A. Aracena-Montero. Both men were killed at the nightclub.

fashionista and singer, who worked as a leasing agent at an Orlando apartment complex. Known for his impromptu performances, Adele was high on his karaoke charts.

high school, Mercedez went to work for a Target store in Orlando while studying at Valencia Community College. On the night of the massacre at Pulse nightclub, she was with her girlfriend

p Miguel Angel

p Javier

p Jason Benja-

p Eddie

Miguel Angel Honorato was the father of three children. He worked for FajitaMex Mexican Catering in Orlando. He was a fan of Club America–a Liga MX soccer team.

On social media, Javier went by the name Harvey George Kings, an English translation of his actual name. He worked as a supervisor at the Gucci store in the Mall at Millenia.

An Arizona native, Jason was known for his laugh-loud and distinquishable. When the shooting began in Pulse Nightclub, he called his mother and was told to hide in a stall in the bathroom. His was the last body discovered in the club, shot in his hiding place.

Honorato, 30

INMEMORIAM ORLANDO 12

Jorge-Reyes, 40

min Josaphat, 19

Jamoldroy Justice, 30

Eddie Jamoldroy Justice texted his mother at 2:06 am. “Mommy I love you. In club they shooting.” The accountant wrote he was trapped in a bathroom, like so many of the victims. The police found his body when they finally entered the club nearly three hours later.

WEREMEMBER

p Alejandro Andrew Leinonen, Barrios Martinez, 21 32

p Christopher

p Brenda Lee Marquez McCool, 49

p Gilberto Ramon Silva Menendez, 25

Drew Leinonen was the son of two police officers. Born in Detroit, Drew moved with his mother to Florida, where he worked as a psychologist in Orlando. Hewas arranging to get married to his long-time partner Juan Ramon Guerrero, who also died in the massacre.

Two years ago, Barrios Martinez immigrated from Cuba to Central Florida. The smiling young man was eager to learn English, and was frustrated by his inability to speak at the same rapid-fire pace of his mind.

Brenda went to the club with her son Isaiah Henderson, 21. She was a mother of 11 and grandmother of six. A cancer survivor, she was an outspoken advocate for LGBT rights. Her gay son Isaiah was not injured.

p Eric Ivan

p Joel Rayon

p Jean Carlos

p Enrique L.

A merchandise manager at Ross Dress for Less, Eric Ortiz had moved from his native Puerto Rico in search of career advancement and fame. Known for his willingness to lend a helping hand, Eric was shot while attempting to help other escape the carnage at Pulse.

Born in Mexico, Joel Rayon Paniagua moved to Florida in 2000 to advance his life and his career in construction. An avid churchgoer, Joel had lived in Tampa for less than a year.

Always experimenting with a new fragrance, the Puerto Ricoborn native worked at the Perfumania, at the Orlando Vineland Premium Outlets store. It was there he met his partner, Luis Daniel Wilson-Leon. The pair died together during the attack.

Enrique had traveled from his hometown of Brooklyn to Orlando to attend a friend’s birthday celebration. In New York, he worked as a social worker for the True Care Home Health Care company in Brooklyn.

Ortiz Rivera, 36

Paniagua, 32

Mendez Perez, 35

Gilberto, known as Silva Gilbert, came from Manati, Puerto Rico, to study healthcare management at Ana G Mendez University in Orlando. He worked at a Speedway store. He was together with his best friend, Peter “Ommy” Cruz, who was also killed in the massacre.

Rios Jr, 25

WEREMEMBER

p Kimberly KJ

p Akyra Monet

p Luis Omar

p Geraldo A.

KJ Morris came to Orlando two months ago from Hawaii to help her mother and grandmother who lived locally. She worked as a bouncer at Pulse Nightclub and was the first employee inside the club to confront the shooter.

The youngest victim of the massacre, Akyra Murray was visiting Orlando celebrating her high school graduation. She texted her family from the bathroom in the club, including her final note that said she had been shot. She died later in the day.

A native of Cleveland, Luis loved dancing, and particularly on Saturday nights at Pulse. He worked at the Orlando Target store.

A native of Dominican Republic, Geraldo had just flown into Orlando from Puerto Rico to attend a Selena Gomez concert at the Amway Center. An actor and dancer in San Juan, Geraldo went by the name of Drake professionally.

Morris, 37

Murray, 18

Ocasio-Capo, 20

p Jean Carlos

p Xavier Emman- p Christopher Nieves Rodriguez, uel Serrano Joseph Sanfeliz, 27 Rosado, 35 24 Jean Carlos was an unassuming, colorful, hard-working friend to the Latin community. A Puerto Rican native, he was always quick to smile. He recently went from working at a local McDonald’s to a new job at a cash-checking store.

Dancer/singer Xavier Serrano spent his life entertaining others. He had worked at Walt Disney World as well as Norwegian Cruise Lines, but recently took a job with an Arlo shoe store because the hours were more convenient to accommodate his 5-year-old son.

An employee of JP Morgan Chase bank, Chris Sanfeliz came from a very close family. “Everyone knows the bond that I had with my brother,” Junior Sanfeliz said. “We would finish each other’s sentences, knew each other’s thoughts, and could sense when the other was upset.”

Ortiz-Jimenez, 25

p Yilmary

Rodriguez Solivan, 24 The wife of race-car driver Juan Borges, Yilmary leaves two children, including a three-month old son Sergio. She was dancing at Pulse with her brother-in-law William Borges, who was also shot, but survived the attack.

WEREMEMBER

p Eddie

p Shane Evan

p Martin

p Jonathan Antonio

A familiar friend to the Next family, Eddie was the brand manager for Al & Chuck Travel, with office across Florida. The first announced victim of the massacre, Eddie is remembered for his friendliness and the top-hat he wore to many events.

A well-known vocalist and lead singer of the group Frequency, Shane had just performed at Orlando’s Blue Martini nightclub before stopping by Pulse for a drink. He was large in stature and talent.

Martin Torres from Puerto Rico had recently enrolled at the Tampa campus of Sistema Universitario Ana G. Méndez. He was studying to be a pharmacy technician.

Jonathan Camuy died a hero. When found after the massacre, his body was shielding Yilmary Rodriguez Solivan, who also died in the shooting. He was a producer of La Voz Kids on Telemundo.

p Juan Pablo

p Luis S.

p Franky Jimmy

Juan Pablo Rivera Velazquez worked at Alta Peluqueria D’Magazine salon in Kissimmee with partner Luis Daniel Conde, who was also killed in the massacre.

Luis worked as a ride attendant at the Harry Potter and the Forbidden Journey at Universal’s Islands of Adventure in Orlando, FL. Author JK Rawlings paid tribute to him on Twitter.

Born in Puerto Rico, Franky Jimmy Dejesus Velazquez was the oldest victim to die during the Pulse Nightclub massacre. He was a visual merchandiser at Forever 21.

Sotomayor Jr., 34

Rivera Valazquez, 37

Tomlinson, 33

Vielma, 22

Benitez Torres, 33

Camuy Vega, 24

p Luis Daniel Dejesus Velazquez, Wilson-Leon, 37 50

Born in Puerto Rico, Luis came to the US in his early 20s, moving first to Vero Beach, FL. He went on to meet his life partner, Juan Carlos Mendez Perez, with whom he died during the Pulse Nightclub massacre.

t Jerald Arthur Wright, 31 Jerry Wright worked in merchandising on Main Street and Tomorrowland at Walt Disney World. He was at Pulse to celebrate the 21st birthday of friend, Cory James Connell, who also died in the massacre.

INMEMORIAM ORLANDO 15

Be a Better Bottom BY DAN WELDEN

alling all lazy bottoms! You know who you are. THAT’s always on their back with their legs spread, expecting a dominant top to do all the work. Baby got that back, but don’t just lie on it. Here are five ways to help you learn how to work your assets. 1. GOBLET SQUATS WITH STATIC HOLD You may already know this, which is why you just lay there, being on top of your stallion takes a lot of leg work. You also don’t want to spend all your time bouncing and may need to hold the squat position during an intense make-out session. The goblet squats w/static hold will help you become a pro at this. To perform this exercise, hold a dumbbell or kettlebell like a goblet. Keep it close to your chest with your elbows slightly flared out. As you squat down, you should stay as upright as possible and your elbows should hit mid-thigh at the bottom of the movement. At the bottom of the movement you will then hold the position for 10 seconds before rising back to the starting position. You repeat the movement five times to complete set one. Your goal should be four to five sets total. 2. RIDING THE BULL This is a stability ball exercise. You begin by straddling the ball with your feet firmly planted on both sides. You will then start thrusting your hips back and forth while maintaining an upright position as if you were sliding back and forth on your lover’s pelvis (which is the point of the movement because this is what you’ll be doing in bed). You’ll perform this back and forth trusting motion for one to two minutes

or until failure, whichever comes (no pun intended) first. 3. KEGLES These are not just an exercise for girls, even boys should do them. Start by contracting your butthole. Hold for 10 to 20 seconds, then release. Repeat this movement 20 times, then rest. You should complete four to five sets of this movement. This is not your typical exercise and I recommend doing this exercise several times throughout the day for maximum results. Your partner will thank you! 4. BANDED SIDE STEP This is to tighten your cheeks up for those times you’re laying face down while being mounted from behind. To begin, get a resistance band. Depending on the length, place the band around your ankle or knees. While in a semi-squat position, step wide and then bring the legs back together in a controlled movement. Once your legs are back together, step in the opposite direction and bring legs back together in a controlled movement. Perform these movements for one to two minutes and rest. Repeat four to five times. 5. GLUTE BRIDGE This is not just an ass-plumping exercise. This is to get your core, glutes, quads, and hamstrings strong enough to support yourself as you lay on your back on top of your man while having the ability and stamina to move your rear up and down while turning your head and getting your tongue action on with your meaningful one-night stand. N

Be a Better Top BY DAN WELDEN

o one likes a lazy top, but being a bottom’s dream lover takes a lot of work—and it exerts a lot of strain on some very specific muscles. Here are five ways you can improve your performance. FIRM UP YOUR GLUTES Glute bridges will have you bucking like a bull in no time. To begin, lie on your back with knees bent, placing your hands flat on the ground next to your body. Lift your hips off the ground while pushing from your heels, keeping your back straight. When you’ve formed a 45-degree angle, you should look like a sideways triangle. Contract your glutes and hold for a second, then return to the starting position and repeat four to five sets until failure. If you find this exercise too easy, perform the movement while holding a barbell across your pelvis—or, if you really want to up the intensity, have someone positioned on your lap. STAMINA IS KEY Nothing is more frustrating than a lover who has to take a break to catch his breath in the middle of passionate lovemaking. Prevent this by integrating some intense cardio into your workouts. I recommend the rowing machine for a full-body cardio exercise, which is essential for the bedroom. Aim to do an intense session for 10 to 15 minutes, three to four times a week. STRENGTHEN YOUR CHEST AND TRICEPS You may not realize how important a strong chest and triceps are until you can no longer hold yourself up while thrusting. Save yourself

that embarrassment by doing five sets of pushups until failure three days a week, plus three days weekly of planks on your hands instead of your elbows. Hold your plank for at least a minute, repeating five times with a 30 to 60 second break between each set. I recommend asking a trainer to check your form to make sure you’re not sagging or arching. BUILD UP YOUR BACK It’s so hot to be lifted up mid-sex and moved into new positions. However, without a strong back the transition could be sloppy or a total flop. Pull-ups and bent-over barbell rows are great exercises to rectify this. Complete five sets of pull-ups until failure, keeping them slow and controlled; your goal should be to complete a minimum of 10 pull-ups each set. Bent-over barbell rows are also great for strengthening your entire back. I prefer to grab the barbell underhand, standing upright with a slight bend in the knees, then bend at the hips while keeping my back straight; you should end with your upper body parallel with the ground. Bring the barbell to your stomach while keeping your elbows to your sides instead of flared out. Return the bar to the starting position and repeat, completing four to five sets with 10 to 15 reps per set. BE FLEXIBLE Do your stretches! The bottom can’t be the only flexible one or else you’re closing yourself off to a plethora of “untapped” positions. Consider yoga a few times a week to help with your Kama Sutra journey. N

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FITNESS

Eat For Success! BY TOM BONANTI

hat if I told you that there is a way to eat so that you can build muscle, burn fat and maintain the energy of a tiger all at the same time? There are no magic foods or sure fire supplements that can guarantee any of these results, but there is a strategy, a set of principles that can change your body, your health and your life! Whether you are a competitive

irst, always eat at least five times a day. Forget the idea of three square meals with supper being the biggest meal. Instead, eat smaller meals or snacks more frequently throughout the day. This method keeps blood sugar and insulin levels controlled and your energy level will remain steady as the day wears on. Frequent, smaller meals allow the body to utilize protein. This is important for those involved in the muscle building of anaerobic weight training. And finally, fat is not stored by a body that is fed steadily and carefully throughout the day.

econd, in planning each meal, try to figure a calorie ratio of approximately one part fat, two parts protein, and three parts carbohydrate (complex low glycemic index carbs such as whole grains, nuts, fruits and vegetables). Remember, your body needs carbohydrates for energy. Proteins are required to build and maintain lean muscle tissue. Fats are needed for healthy skin, hair, nerve tissue and the production of important hormones like testosterone.

hird, when planning meals ask the question, â&#x20AC;&#x153;What am I going to be doing the next three hours of my life?â&#x20AC;? The above 3-2-1 ratio of carbs, protein and fat may need to be adjusted. For example, preparing for a workout or a tennis match would

athlete or a person trying to stay fit in spite of a stressful schedule, there are five basic rules of performance nutrition that you should know. These are brought to you by The International Sport Sciences Association. Keeping these pointers in mind, just about anyone can increase energy, stay healthy and build a gorgeous body! require more carbohydrates than taking a nap. Carbohydrates fuel the body, but too many before bed end up being stored as fat. Try to cut out all saturated and trans fats from your diet. The good fats (omega 3 fatty acids) will come to you from keeping whole grains and lean chicken and fish in you daily diet.

ourth, remember that excess fat cannot be lost efficiently unless a negative calorie balanced diet is maintained over a period of time. This means taking in fewer calories than are needed to stay at the same weight. Yet, lean muscle tissue can only be built on a positive calorie balanced diet. This is why both nutrition and exercise go hand in hand. As a rule of thumb, when trying to lose weight, keep your caloric intake below your BMR (basal metabolic rate) on sedentary days. On active workout days, up your calories to match your increased exercise level.

ifth, it is almost impossible to get all of the nutrients the body needs to remain healthy and active from foods alone, especially if you are training or on a diet. Supplementation can help supply the body with the additional nutrients it requires. A multivitamin is a good place to start. Always consult a physician regarding proper vitamins and supplementation. N

Work Out That

Live Longer! BY TOM BONANTI 40

Prolonged and internalized anger can cause all kinds of health hazards. According to physicians and psychologists, the chance of having a major heart attack doubles within one hour of just one short, angry meltdown. In addition, elevated blood pressure during anger puts you at greater risk of stroke by causing blood clots to form, traveling to the brain or causing brain hemorrhage. Anger has been linked to heart disease, type II diabetes, colo-rectal cancer, and an overall weakened and compromised immune system.

grew up in a home with a hot tempered Italian father and a stoic German-English mother. Dad lost his cool regularly, explosively. Mom disapproved of his conduct and let us know that anger was unacceptable. It was meant to be held in silently, bravely and never expressed. As a result of this stellar upbringing I found myself to be a morose young man with a host of anger issues. I’ve come a long way. I’d like to share some things about anger, how it helps you, how it harms you, and how you can handle it in a healthy way. First, anger is not a bad emotion. It can rouse you from complacency, and make you take a stand when you experience injustice. Anger can be healthy if it causes you to confront issues and handle them in an honest way (i.e., dialogue, realistic compromise, etc.). Anger can actually help you think more rationally in times of crisis. It is only when it is held onto and suppressed for long periods of time that it can prove to be explosive, even fatal. Here are a few negative effects of anger.

Anger:

Besides wreaking havoc with your physical health, anger can cause any number of psychological problems. It has been said that depression is nothing more than anger turned inward. Depression causes you to feel listless, helpless and ultimately hopeless. Anger can also exacerbate feelings of anxiety associated with financial concerns, job performance, and life in general. In addition, harboring hostility takes its toll on friends, family, spouses, and co-workers as one by one they are turned off by your angry behavior. So what can you do about anger in your life? Know your limitations. In the heat of battle, it’s easy to blow up and say things you’ll later regret. Instead, remove yourself from the situation immediately before losing your cool. Breathe deeply and take a walk. Gather your concerns and needs and when you are ready, confront the situation or person clearly and directly without losing control. Exercise and physical activity are great ways to blow off excess steam and reduce stress. Pumping iron, taking a swim, going for a run, practicing martial arts, are all enjoyable and healthy activities that will build muscle, help your heart, and allow you to release anger. For many people who are dealing with anger, it’s a lifelong process of learning how to let go and live peacefully. Practicing yoga can build flexibility and help you to relax. Humor, as long as it isn’t cutting, can lighten and diffuse heated situations. Guided meditation, visualization and deep breathing techniques can help many overcome hostility. And if your anger is still out of control, then have the wisdom to seek professional help. N

Top Three Best Weight Training Exercises Ever! BY TOM BONANTI

here’s nothing like variety when you go to the gym. When you’ve got a vast array of exercises to choose from, you can periodize your training program so that you can see results almost immediately without ever getting bored. Yet there are certain exercises that need to be a constant in everyone’s training regime. They are tried and true classics that will never fail to make you grow in size, strength and definition. Here they are, the classic three: the bench press, the seated military press and the barbell squat. Each of these three is a multijoint movement that blasts several muscle groups at a time. These powerful exercises are also great natural testosterone blasters because they require you to work your muscles deeply and relentlessly.

For massive pectorals, shoulders and triceps, nothing beats the flat bench barbell press. Lie on a flat bench with a rack and place your feet flat on the floor. Grab the barbell with an overhand grip outside shoulder width. Lift the bar off the rack over your upper chest. Lower the weight by bending your elbows until the bar barely touches your chest. Once you’ve reached the bottom, press the bar up and in an arc toward the rack, flexing your pecs until you reach starting position. To avoid injuries while benching, never lift your butt and lower back off the bench. Inhale as you lower the bar and exhale as you push it back up. Keep your shoulder blades squeezed throughout, and never bounce the weight off your chest. The seated military press will widen those delts as well as train your traps and triceps. Sit upright on a bench and place your feet flat on the floor. With your back slightly arched, chest up, shoulders, back and arms extended, hold a barbell with a wide overhand grip. The weight should be directly above your head. Now lower the bar in front of your head by bending the elbows until the bar is just below your chin. Press the weight back up explosively, keeping your elbows pointed out, until you reach starting position.

If you have shoulder injuries, avoid bringing the bar too low – in that case, try stopping it at around the nose level. Never do this exercise as a behind the neck press or you will face rotator cuff injuries. Nothing compares to the squat for targeting lower body strength and development. Stand facing a squat rack and set the bar to about shoulder height. Position the bar across your traps and grasp it with a wide overhand grip. Stand up with the bar and take a couple of steps back, aligning your feet under your hips with toes pointing slightly outward. Now with your chest out, back slightly arched and your butt out, bend your knees and slowly lower your body (like you’re sitting in a chair) until your upper and lower legs form 90-degree angles. Once at the bottom, explode upward by pushing through your heels and contracting your glutes and quads until you’ve reached starting position. For a safe effective squat, keep your back straight and refrain from leaning over. Keep your eyes facing forward and avoid looking down at your feet in the mirror. Push from your heels and don’t roll forward on your toes. It takes sweat and determination to build your body. It also takes the right exercises and routines to produce the best results. N

Washboard Abs? No Problem N

o doubt, a chiseled midsection is the crowning achievement of any physique. In addition to looking sleek and sexy, a lean, toned middle is good for maintaining a healthy, pain-free lower back. Did you know that maintaining low belly fat and a flat midsection could also prevent heart disease, colo-rectal cancer and other life threatening conditions associated with obesity? I’m not saying that your abs are the most important muscle group of the body, but as you can see, keeping them healthy is beneficial for many reasons. It’s not that difficult! Your abdominals are comprised of the transverse abdominus, the rectus abdominus (six pack), and the internal and external obliques. Because your abs are such a large muscle group, you need to train them 3-4 times per week and work them to exhaustion. Four or five good exercises using 3-4 sets of 15 reps should do the trick. For optimal results, the crunch and variations of this movement should be at the heart of every successful abs routine. Avoid commercial devices that promise immediate results, and stick with basic crunches and bent knee leg lifts that you can do on any mat at home, at the office or in the gym. Begin a crunch in a supine position lying on a mat. Place your feet on a bench or exercise ball with your hips and knees flexed at 90 degrees. Rest your arms across your chest, or if you have problems with your neck, simply cradle your neck and your head with your hands. Do not pull on your neck, as this will cause stress to the 7 cervical vertebrae. This is the starting position.

For proper technique, move the chin to the chest. Pull the rib cage up and over the pelvis. Keep the lower back flat and continue to crunch upward, elbows and chest to the knees. Contract your abs as hard as possible. To make crunches harder, add resistance by clasping a 10 or 15 lb. weight to you chest as you crunch. Side crunches, reverse crunches, and crunches over a resistance ball are all great variations on a theme called crunch! Just e-mail me and I can give you a list that goes on and on! While crunches build solid abdominal muscles, you must do cardio in order to melt away fat from your midsection. For starters, try doing cardio (power walking, swimming, elliptical, etc.) for at least half an hour twice per week. Make sure to warm up gradually, and then get your heart rate up to about 65 to 80% of your maximum heart rate (220 - your age). Warning! If you haven’t had a checkup or done cardio in a while, see your doctor first! Stellar abs requires Spartan nutrition. Cut out all fast foods – they’re loaded with salt, preservatives and saturated fat. Nix all refined sugars, i.e. candy, cookies and the like. Sodas are out of the question. Cut back on the booze and you’re sure to see and feel results overnight! Carbohydrates are your friends, especially complex, low glycemic index carbs like fruits, veggies and whole grains. Consume these early in the day to fuel your activities. Eat more protein as the day wears on. Lay off carbs after 6 PM, because these are going to be stored as fat as your body slows down. Eat smaller meals. Avoid monster portions. N

BY TOM BONANTI

Strength Training Strategies With Monster Results!

BY TOM BONANTI

hen you’re physically strong you can accomplish almost anything. Whether it’s competing in your favorite sport, or just feeling and looking better on a daily basis, strength training can help you achieve your goals. In honor of Halloween, I’ve rounded up five strategies that will guarantee some monster results.

irst, free weights are king. Specialized fad equipment may be fun to try on occasion, but keep barbells and dumbbells as the heart and soul of your training. Free weights are versatile and allow you to perform many more exercises and routines than highly specialized machines. In addition to building better overall strength, you’ll also increase flexibility, improve balance and symmetry, and burn more calories. Multijoint free weight training exercises like the squat, dead lift, bench press and shoulder press are essential to the success of every workout program.

econd, keep workouts simple and challenging. For building healthy size and strength, I suggest 3 to 4 sets of eight to twelve repetitions per exercise. Rest no more than 2 minutes between sets. Use four exercises for each of the bigger muscle groups (chest, back, lower body – legs and butt) and two to three exercises for smaller muscles (shoulders, arms – biceps and triceps). Try working out with about 65% of your one rep maximum (the amount of weight you could safely and successfully lift for one repetition) with each exercise. Cycle your training so that each muscle group gets trained at least once per week for 20 minutes with a 48 to 72 hour rest each period for each muscle group.

hird, don’t overdo it! You don’t have to spend endless hours in the gym to achieve superior gains. Keeping your workouts shorter (1/2 hour to 45 minutes) will help you to benefit from hormonal surges (testosterone

and human growth hormone) that occur with briefer, more explosive and intense weight training sessions. Longer periods of time in the gym can result in doing too many exercises in a half assed manner. Worse yet, you can over train, risking injuries and burn out.

ourth, cardio is a must, but be sensible. True, doing cardio training is essential to staying lean and healthy, but too much can increase levels of hormones like cortisol that breaks down valuable muscle tissue. To maintain muscle, while getting leaner, do cardio in short, intense spurts. For example, if you’re going for a run, say for half an hour, try power walking for the first 5 minutes. Increase your pace to a healthy trot for another 5 minutes. Next, do wind sprints to speed things up and conclude with a brisk walk home to cool down. Don’t forget to stretch before cardio-vascular training.

ifth, keep your training balanced. Make sure that you aren’t always training just the muscle groups you like (biceps and chest) while you neglect equally as important muscle groups (back and legs). Aim for a variety of exercises that take each muscle group through its’ full range of motion. Follow these with a movement or two that isolates the muscle you are targeting. For example, when working biceps begin with standing EZ curls, followed by seated isolation dumbbells curls. Vary your cardio by using several different machines in the gym. Swimming, cycling and hiking are great ways to get outdoors and have fun as you burn those calories. N

THE BRAT

The 7 Worst People At Your Gym BY TOM BONANTI

lthough I enjoy my private training studio, I am also a veteran of many years training in commercial health clubs. Most of these establishments have super energy, provide excellent inspiration, opportunities for socializing and, oh yeah, they’re great for working out. Despite their attraction, these gyms have certain liabilities in the form of specific characters that often arrive on the scene, sometimes alone, frequently in packs. You’ve met them. Boisterous, usually messy, unabashedly selfish and obnoxious to others, they can spoil it for you and even result in giving the gym a bad reputation. So here it is, my list of the 7 most terrible people at your gym.

GREEDY GUS: This dude hoards dumbbells, machines, cables, everything in sight and claims he’s using them all! If you’re like “Gus” and want to circuit train or do super sets, try to stockpile as little equipment as possible. Do your sets rapidly and move it! THE BRAT: Spoiled, self-absorbed and entitled, the brat refuses to clean up after himself. The rest of us end up having to search for plates, barbells and other essential gym equipment he’s tossed about willy-nilly. So, brat, next workout, bring your maid to rack your weights. Or, grow up and learn some basic consideration and courtesy.

THE SWEATY STUD: Sweat is a sign of hard work. Hell, who doesn’t enjoy watching a sweaty, “built” stud giving it his all in the gym? Just have consideration for others. Wear clean gym clothes. Bring a fresh towel to wipe down the equipment after using it. Your sweaty puddles can transmit infections like ringworm, jock itch, even MRSA. So, NOT hot!

TIMMY TEXTER

TIMMY TEXTER: Because “Tim” is so important, clueless, or both, he has to stop mid-set of every exercise to scan his smart-phone, text his buddies, or scroll GREEDY through apps. BeGUS sides short changing his own workout, everyone else has to wait for him to move his butt off much needed equipment. For best results in the gym, leave cell phones in the car during workouts. HEY BRO, GIMME A SPOT? Safety is admirable in the gym. If you’re lifting so heavy (squats and barbell chest presses) that you need a spotter to help you force more reps, or change NED weights during KNOW-IT-ALL drop sets, then bring your own man. Others are busy with their own workouts. Many others are intimidated, or simply not strong enough to provide for your “he-man” needs!

NED KNOW-IT-ALL: “Ned” craves dishing out unsolicited advice and usually hasn’t a clue that h e’s p u s h i n g buttons. It’s all a b o u t “ N e d ”, what he knows (or thinks he knows) and how he has a superior way of doing just about everything. As a rule, do not get involved in other folks’ workouts. LYLE THE LIABILITY: This dude distracts others by grunting loudly, singing terribly along with HIS music, and throwing equipment around carelessly. N o i s y, ove r bearing and careless, “Lyle” is a dramaqueen at heart. Avoid him and report his disruptive conduct to the front desk. Of course my list could go on and on, ad nauseum. Most of these characters are lifetime gym members who actually re-invent themselves in annoying ways. I’d be interested in hearing from readers if you have any unique, distinct cases of gym pathology to add to this collection. N

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