Ironpinoy Magazine

IRONPINOY

Bodybuilding & Fitness is the foundation of all Sports

2010 Vol. 2 Issue 3 www.ironpinoy.com

FITNESS LIFESTYLE AND LEISURE

YEAR-END ISSUE 2010!

Proud Sponsor of the

COBRA IRONPINOY

Tournament of Champions

Luisa McClinton FAME PRO

2010 FAME WORLD

CHAMPIONSHIPS

HARD GAINER

Part 3

Roger Lockridge ISSN 1655-6836

P120

Emay Paolo Guiap Benit

Teen Bodybuilding Great Bodies 2010 Ginoong Kadayawan Mr. Purusog Mr. Benguet

Featured Gym: Sams Slim Gym Zara Pineda-Boorder IFBB Figure Pro

Chris San Juan

Event Photos Training Nutrition News Profiles Competition

Contents 1210 Events COBRA IRONPINOY TOURNAMENT OF CHAMPIONS 2010 OLYMPIA 2010 GREAT BODIES 2010 GNG KADAYAWAN 2010 MR. PURUSOG 2010 MR. BENGUET 2010

Features Luzviminda McClinton Zara Pineda-Boorder The Calm Before the Storm: Chris San Juan Aldrin Menesses: Teenage Bodybuilding Carlo Magno Canta, CSCS Stimulate new muscle growth with the wrestler’s training program The Dance, the Theme and the Thrill in Group Fitness Exercises Part 2 Beginner’s Guide to Getting Started with an Exercise Program Coming out of an injury: Courage to Change the Things I can IP 2

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HARDGAINER MUSCLE

BUILDINGPart 3: Training SLIMMERS WORLD GREAT BODIES 2010

Regulars 4

Letters

6

News & Events

36

Gym Feature: Sams Slim Gym

51

What’s New Where to Buy

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Letters

Share your views and opinions to fellow readers and enthusiasts in every issue.

A Renewed Purpose “The media defies youth, and I want to tell women that the most powerful years of their lives is between 40 and 65. It’s really when the best parts of our life come together. And you know, even though we are still physically beautiful, we are much, much more. We have more depth, emotional depth, more spiritual understanding, and a reservoir of accumulated wisdom. So this beauty really is the true beauty of this age.- Dayle Haddon “The Five Principles of Ageless Living”

That was then, Dayle Haddon wrote exactly how I felt about turning 40. Excitement, joy, fear, anxiety, sadness, optimism are a few words to aptly describe the days leading up to the big 40! You see, I was never on the heavy side. I used to be called surf board, stick, payat, “tingting” and no matter how much and what I ate.. I just didn’t gain much! Fast forward to 1999. I had my first child. Yes I did lose some of the post-pregnancy fat however little miss belly was right down there and it was and still is so unsightly. Fast forward again to two more pregnancies totaling to three caesarian sections in a span of 6 years! Childbirth was the perfect excuse to justify the weight gain and belly bump!.I ballooned to 140 lbs! I tried all sorts of diet programs, wonder drugs, wraps, yoga, tennis, detox even starvation! I started to feel really sorry for myself and so disliked looking at the mirror. When shopping, I found myself reaching for clothes from the back of racks sometimes buying maternity clothes again. That was then..

Promises and the search Promises are always made to be broken. I promised not to make any promises most especially when it came to losing weight. However, turning 40 brought a new meaning to making a commitment.

I was dead serious on looking my best before hitting my Ruby Year!

It was a promise made to be fulfilled! To achieve this undertaking, I needed to find the perfect place to help me journey on to a new me.

Sanctuary The Shangrila Edsa Plaza Hotel Health Club has the most charming, beautiful, and helpful staff. Carla, Alice, Lorna, Jayson, Allan, Jemma, Jhen, Dax to name a few. They pay attention to your every need and cheer you on when it seems like you are about to give up.

They have a good number of machines and a multipurpose room meant for cardio classes, boxing and other floor exercises.

The gym consists of a lovely locker room with sauna, steam, shower, Jacuzzi, cold pool and massage rooms. On weekdays, members can even ask for a banana before or after workout! How cool is that!

The Health Club is my second home, my “me” time, quiet time, my sanctuary. I am a mother of three young children, a wife to a lawyer and a preschool administrator. It can get crazy at home and at work most especially if everyone wants a piece of my time and me. The gym has given me an opportunity to focus on myself and on my desire to look my best.

Training I started my program on my own. I would do the treadmill and some machines with the help of the staff particularly, Erick. Everyday I would spend an hour doing the same routine and I became frustrated. I felt it wasn’t enough to make me lose weight. Discouraged and desperate, I searched for an excellent trainer. Jonnel Cruz came highly recommended by my gym buddies and staff. He took one look at me and promised me my body would change in a month’s time. I took him up on his challenge and let him rule my life for a month.

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The first month was a major struggle. I sucked at almost everything! I felt every inch of being unhealthy at 40. I labored through each session and was out of breath most of the time. A minute on the treadmill at high speed felt like eternity!

I was so sorry for myself when I did exercises using just my body weight! I could see the words FAIL! FAIL! FAIL! flash before my eyes! Still, I pressed on.

This is now.. A renewed Purpose It has been two months and a half and Jonnel still rules my life. He continues to push and encourage me to do things I never thought I could do! I’ve learned to breathe properly, stand up straight, keep my chin up, stick my butt out, push my chest out, keep my head up and most importantly, Focus! My body has morphed to a figure I never thought could be me.

I am disciplined enough to work even on days we don’t have training. I am still a huge work in progress but I believe I’ll make it. It took a long time for me to commit to this new lifestyle however, I am so glad I did.

My journey began with a purpose of losing weight but as the days went by, it has amazingly evolved to wanting to live a healthy life. Dayle Haddon underscores the connection between how we look and how we feel, noting if we look our best, we will have enough energy to tackle the changes we want in our lives and impact the lives of the ones around us. The simple fact that you are doing something to better yourself will begin to give you a sense of self and control over your life.

The confidence you gain through working out will be apparent in other parts of your life as well.

At 40, the best parts of my life are coming together with a renewed purpose for I know I will do a better job in each role I play. I am a wife, mother, teacher, daughter, and much, much more. I am stronger, happier, more focused, healthier and so put together. This is me now and how I will be for the rest of my life.

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Advisory Board Sammy Ayochok, CSCC-IFBB Carlo Canta, CSCS Daniel Foronda Corinna B. Mojica, Auditor POC

Columnist

Josephine So - Philippines Michelle Rio - Philippines Roger Lockridge - USA Tad Inouie - USA Matt Weik - USA

Photographers Jun Danganan Edgar Allan Fernandez James Leetong Domeng Lorenzo

IRONPINOY Ironpinoy Magazine (ISSN 1655-6836) is published bi-monthly by Bodyproud Fitness Events and Promotions, P.O. Box No. 1270, Makati Central Post Office, Makati City, Metro Manila, Philippines, 1252.

Copyright under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under Philippine Copyright Laws. Rate: Php 720.00 per year in the Philippines; US$20.00 per year in the USA and worldwide. Nothing appearing in the Ironpinoy Magazine may be reprinted either wholly or in part, without the written consent of the publisher. Send editorial submissions to, P.O. Box No. 1270, Makati Central Post Office, Makati City, Metro Manila, Philippines, 1252. Stamped, self-addresed envelop must accompany all submisisons, and no responsibility can be assumed for unsolicited submissions. All letters, photos, manuscripts, etc. sent to Ironpinoy Magazine will be considered as intended for publication, and Ironpinoy Magazine reserves the right to edit and/or comment. Printed in the Philippines by Lexmedia Inc (a subsidiary of Inquirer Publications) and Magcloud USA.

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First Word

Editorial

Publisher and Editor-in-Chief Bong Pico, RMT Rhodora Trinchera Editor Michelle Rio Marketing and Advertising Arvi Persan Lopez William Blanqueza

On the Cover Front cover photo by Domeng Lorenzo

All information contained herein are the sole rights of Ironpinoy.com and its authors, photographers and publisher. Articles and Photographs are for entertainment and information for the use of its readers. Misuse of any content that leads to criminal or malicious intent or cause for physical/psychological harm will not be tolerated and Ironpinoy magazine will not be responsible.

MAGAZINE

Disclaimer

IRONPINOY

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News News | Events | Announcements

Full Text of POC Declaration dated July 28, 2010 DECLARATION The Philippine Olympic Committee hereby declares Mr. Harry Angping, ex-Chairman of the Philippine Sports Commission as PERSONA NON GRATA for the following reasons: 1. Acts of discrimination against sports, coaches and athletes as evidenced by his malevolent attempt to divide and conquer the Philippine Team to the SEA Games in Vientiane, Laos in December of 2009; 2. Words and actions tantamount to racism, uttered publicly and executed as policies of the Philippine Sports Commission, against Filipino athletes of mixed heritage training and studying aboard; 3. Ignorance of the spirit of the Olympic Movement, particularly the universal principles of respect, fair play and a sportsman’s responsibility to uphold human dignity; 4. Contempt for Republic Act 6847, otherwise known as the Philippine Sports Commission Act and complete disregard of the roles duties and functions of the Philippine Olympic Committee, National Sports Associations and the Philippine Sports Commission; 5. Dehumanizing treatment of national athletes and coaches by the capricious withholding of allowances, nutrition, sports medicine services and foreign exposure for major international sporting events such as the recently concluded 25th SEA Games and the forthcoming 16th Asian Games; 6. Favoritism that has resulted in the over-funding of certain national sports associations and denials of funding to others in an attempt to divide and conquer the Philippine Olympic Committee, and distort the merit system inherent to sports development; 7. Fostering of disharmony and discord between the Philippine Sports Commission and the Philippine Olympic Committee; 8. Interference in the affairs of the Philippine Olympic Committee and NSA’s by the recognition of illegally elected “NSA officers” and provision of support to troublesome factions in certain sports; 9. Constant public humiliation and belittling of the Philippine Team and its chances of winning in critical international competitions, resulting in the demoralization among Filipino athletes; 10. Cruelty to a female and economically deprived disabled national athlete that has brought glory to the Philippines in the Paralympics and Asian and Southeast Asian Para Games; 11. Lack of prudence and compassion to a young athlete afflicted with the H1N1 virus, thus stigmatizing him and his team

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by exposing his name in the newspaper during the 2009 Asian Youth Games; 12. Inability to set a clear vision, and adapt a program for the development of Philippine sports, in coordination with concerned stakeholders, as mandated in RA 6847; 13. Constructing of a shopping mall at the Rizal Memorial Sports Complex, oblivious to the fact that national athletes are made to live in sub-human conditions in their dormitories at the same complex; 14. Entering into questionable contracts and lease agreements resulting in the de-standardization of the Rizal Memorial Track and Field Oval and the Philsports Diving Platforms; 15. Construction and face-lifting projects undertaken at the most critical time of athlete preparations for the 16th Asian Games 2010, including denial of access to already re-modeled athlete dormitories at the Philsports Complex in Pasig; 16. Harassment of national athletes connected to the Armed Forces by unreasonable denial of NSA requests for their detailing to the national training program to prepare for critical national and international competitions; 17. The arbitrary disbanding of national training pools, allegedly for the purpose of rationalizing the selection of national athletes, a function clearly stated in RA 6847 as belonging to the National Sports Associations and Philippine Olympic Committee; 18. Without consulting with the POC and NSAs, hand-picking so-called “Elite National Team Athletes” in complete disregard of criteria’s and selection standards set by the parties mandated by law and the Olympic Charter to do so; 19. Failure to create esprit de corps and a spirit of teamwork among the members of the Philippine Team, and instead promoting jealousy and strife by treating athletes and coaches unequally, and using benefits due them as enticements to support an anti-Filipino, anti-Sport agenda.

20. Recognition as the “Worst PSC Chairman” in the Philippine sporting history, not just by maltreatment of Olympic parties but by the mismanagement and oneman rule of the PSC during his 16-month term.

Approved this 28th day of July 2010

BY THE GENERAL ASSEMBLY OF THE PHILIPPINE OLYMPIC COMMITTEE Certified: STEPHEN C. HONTIVEROS, Secretary General

PINOYS IN LAS VEGAS!

From November 12 to 21, Filipinos stormed Las Vegas in two Fitness events starting at FAME and ending in Musclemania. All in all there are 6 Filipinos on the Las Vegas stage in 2 exciting weekends. ‎4 competed in FAME and 2 competed in Musclemania. FAME - Leslie Lewis-Sword (wearing the Philippine Flag), Aries Flores, Chris Lugatiman (also wearing the Philippine Flag) and Luzviminda McClinton. For Musclemania, Gerald Pangan and Choi Manuel. Congratulations!

Luzviminda is the FAME philippines 2010 Figure champion. Now a world champion and a FAME PRO. Gerald Pangan placed 2nd in the 2003 Musclemania Philippines Juniors. Won overall in Musclemania World Championships in 2010. Both came a long way. Congratulations!

In the coming issues of the Ironpinoy Magazine, they will be featured. These are real people who have inspired others to be at their full potential. Doing postiive things with their lives. They did not ask for money nor glory, they just want to share all their blessings to everybody and inspire them to be at their best. To show what they have achieved personally, on a proper stage in a prestigious event.

There are still other Filipinos who are in the IFBB who have achieved PRO status - Zara Pineda-Boorder and Rosa Maria Romero (with Filipino lineage).

Other notable world champions are Jerick Ternida and Jesse Sabater. Both have recently competed in the NPC and Jesse came 2nd in his weight class - in separate NPC events. Jerick Ternida won his weight class last September.

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BAGUIO BOY RAISED HELL AT THE 2010 NPC USA BB CHAMPIONSHIPS

By Glo Tuazon The silverbacks of the urban jungle, all 500 or more of them from America trooped to Las Vegas, Nevada last July 30-31, 2010 to compete for the top titles during the 2010 USA Bodybuilding Championships. These men and women were also hoping aside from bringing home the trophies to achieve Pro status in the International Federation of Bodybuilders (IFBB). Among them is Jesse Rae Depaynos Sabater, a Baguio Boy now based in Oxnard, California. Sabater qualified for the Welter weight classification division and beat 16 others to come out 2nd (at 154lbs) losing by only 1 point to two-time winner Luis Santa of Colorado Springs, Colorado. It was a heavy and tight competition between Santa and Sabater, the both of them gave the judges some pretty difficult time deciding who goes 1st and 2nd. Santa, in an interview hosted by Shawn Ray admitted he did not feel he was the only guy to beat because “Sabater also came in great shape” and that “Jesse was a great guy and a great competitor.”

This would put another one to Jesse Sabater’s added trophy collections of the NPC USA Competitions putting the Baguio Boy one of the best in his field of sports. In his track record Sabater was in

7th place competing for the lightweight division in 2002. Gaining some pounds he elevated to the welterweight division and stayed there since 2006, and was 1st Runner Up to Perry McRae. In 2007, he went home bagging the same 1st Runner Up trophy a bit behind Mark Harris.

Re-entering the competition in 2009, he ranked 7th, again with Luis Santa at 1st place.

Jesse Sabater was not that “big” when he started bodybuilding. It took him years to attain the body he sports now. 20 years in the field taught him the discipline to break the barriers that cage most of his contemporaries in the state and stage where they were years ago and never transcended. Admittedly, he says, “it is hard work, especially during the training seasons”, and for this competition he was on a very strict diet regimen for 12 weeks.

Sabater was born and raised in Baguio City and La Trinidad. He says he is partly Igorot (his mom of Ibaloi lineage), and part Caviteno (on his dad’s side). He used to play the gyms in Baguio City and was trained then by another Baguio bodybuilding legend, Sammy Ayochok. He was also a member of the Philippine national team in 1991 before he moved to California. Still exhausted but floating in glory from the recently concluded competition he is again looking forward to the National Championships in Atlanta, Georgia come October 16, 2010.

For more of Jesse Rae Sabater, you can look up the June issue of IronPinoy Magazine, past issues of Flex Magazine etc.

Email: twilight_glo@yahoo.com

Events Bodybuilding | Fitness

BASIC KETTLEBELL FITNESS COURSE TRAIN-THE-TRAINER WORKSHOP

Presented by Norman Encarnacion & Paolo Tenorio. December 12, 2010 & December 19, 2010. 4Fitness Studio 2/F YLH Building, 115 V.A. Rufino cor.

Salcedo St.,Legaspi Village, Makati City 1229, Philippines. Call (632)475-7819/ (632)707-3785. Email: inquire@4fitnessstudio.com

MR. MUSCULAR BORACAY 2010

December 27, 2010 LakeTown Restraunt in Boracay. Call Georgen for info 0915 855 1350

PANAGBENGA 2011

February 25. Baguio Convention Center. Troy Mencio 09179511830 / 09193364214

ARNOLDS SPORTS FESTIVAL 2011 March 3-6, 2011. Columbus Ohio. http:// www.arnoldsportsfestival.com/

FAME PHILIPPINES 2011

Philippine Trade and Training Center, Buendia corner Roxas Blvd., Philippines.

April 16, 2011. Bong Pico 09176105039 email bongpico@ironpinoy.com.

NABBA ASIA PACIFIC CHAMPIONSHIPS. Philippine Trade and Training

Center, Buendia corner Roxas Blvd., Manila, Philippines. April 16. www.nabba. com.ph / 09176105039

MR & MS BORACAY ASIA PACIFIC CHAMPIONSHIPS. April 29 to May 2,

2010 Boracay Island Philippines. More info email workoutcebu2003@yahoo. com or call 09173228194 or 0325165558

NABBA INTERNATIONAL CHAMPIONSHIPS. May 3. Melbourne Australia.

www.nabba.com.au

NABBA WORLD CHAMPIONSHIPS 2011 June 11, 2010. Sao Paolo Brazil.

www.nabba.co.uk

OLYMPIA 2011 WEEKEND

September 24, 2011. Las Vegas Convention Center. http://www.mrolympia.com

NABBA 60 Years

60th Anniversary NABBA Universe Dinner: Photos by GMV.com.au. Presented by Brian Robinson, Michael and Tony Sullivan and Dave Wright. The 60th Anniversary NABBA Universe Dinner, 1950-2010, was held on Friday night, 29th October, 2010 - in the Prince of Wales Hotel Ballroom, Southport, UK. This special event marked the occasion of the 60th year of NABBA. They proudly dedicated this special evening to the

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many great athletes who have made the NABBA Universe the greatest bodybuilding event in the world.

The dinner and reunion honours all the athletes who have graced the NABBA stage over the last 60 years. Special NABBA awards were presented to the following 14 people who are pictured above: EDDY ELLWOOD ,JOHN CITRONE, GRAEME LANCEFIELD, IAN LAWRENCE, STEPH SINTON, JULIA ABEL, ROY DUVAL, WALTER O’MALLEY, BILL RICHARDSON, SYLVIA HIBBERT, PAUL SUTTON, FRANK RICHARD, TERRY PHILLIPS, BRYAN ROBINSON

IRONPINOY TOURNAMENT OF CHAMPIONS 2011

October 8, 2011. Manila Venue TBA. Visit http://www.ironpinoy.com for updated details.

NABBA MR. UNIVERSE 2011

October 29, 2011. Southport UK. Visit http://www.nabba.co.uk for details.

FAME WORLD CHAMPIONSHIPS 2011

Rio Hotel Las Vegas. November 10-13, 2011. www.bodyproud.org

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Cobra Energy Drink Presents the Ironpinoy Tournament of Champions Fitness Champs in Cam Sur:

by Michelle Ann Rio Last October 9, CWC Convention Center was set for fitness and bodybuilding athletes from Manila and other provinces, as well as abroad as they graced the stage to show the kind of body that can be the fruition of determination, discipline and healthy living. The competition consists of two divisions: the amateur and the professional. The amateur is subdivided further into the following categories: Novice, Collegiate, Masters, Physique, Figure, Bikini, Open Small, Open Medium and Open Tall.

To avoid confusion what category to join in, the head event organizer held an athletes’ meeting to orient those who joined on how to go about with the whole competition as well as in what category they would fit. As for the masters, amateur competitors who ranked in their category get the chance to join in the Professional level. The credentials of other competitors who joined straight for the Professional level were their record of topped championships, body conditioning and other affiliations in the fitness industry.

The winners per category are: Novice; 1st, Aeronon Pilola, Oxygen Gym Kuwait, Pasig City; 2nd,Jomar Rivada, El Dorado Gym, Olongapo City; 3rd, Brian Egay, Makati City Juniors and Collegiate is VACANT Masters; Wayne Wilson, Australia Physique; 1st, Wayne Wilson, Australia; 2nd, Dennis Nichole Delgado, Workout Fitness Center, Cebu City; 3rd Burns Galofin, Makati City; 4th Jordan Noval, Berndt Bodyflex Fitness Gym, Leyte; 5th Jed Bongon, Tabaco City, Albay Figure; 1st Luzviminda McClinton Makati City; 2nd Irene Rafil, Fitness First, Taguig City; 3rd Angelica Altavano, Laguna Bikini; Irene Rafil OPEN SMALL Aeronon Pilola Quezon City Rafael Crisologo Makati City Ferdinand Laforteza, Extreme Gym, Quezon City OPEN MEDIUM 1st Joelemar Bia Makati City; 2nd Skylove Panaligan Makati City; 3rd Dennis Nichole Delgado, Workout Fitness Center, Cebu City OPEN TALL 1st Paolo Benit Sam Slims Gym Bacolod City; 2nd Christopher Adrian Anglo Sam Slims Gym Bacolod City; 3rd Billy Eloberio Tacloban City PROFESSIONAL RANKING 1. Jerick Ternida - Gymcore Gym - Taytay Rizal 2. Jonathan Casimiro - VS Nutrition - Quezon City 3. Albert Cuesta - Planet Infinity - Quezon City 4. Paolo Benit - Sams Slim Gym - Bacolod City 5. Adrian Anglo - Sams Slim Gym - Bacolod City 6. Samuel Solon - Sams Slim Gym - Bacolod City 7. Joelmar Bia - Quezon City

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The judges had a hard time deciding on who the winners will be especially in the Professional division.

Notable fitness personalities in this event were Luzviminda Mclinton, Jerick Ternida. After this competition, Luzviminda is off to preparing herself as the official Philippine candidate for FAME World Championships in Las Vegas.

A lot of Ironpinoy products were also for sale in the event plus exhibitors who were there to showcase their products/services to the public: Greenpeace, Hardcore, Hardwear, Hydrolean and of course Cobra Energy drink, this event’s presentor. Watch out for more fitness competitions to be organized by Ironpinoy, in its dedicated pursuit of promoting fitness and healthy living for ten years now. Soon to open is the Ironpinoy gym, which aims to cater to bring fitness to a larger market.

Cobra Ironpinoy Tournament Of Champion Staff 1.Aldrin A. Amaro - Team Leader/Chairman 2.Sizalyn B. Amaro - Asst. Team Leader 3.Alquin A. Amaro 4.Bhong Boncacas 5.Rosalyn Boncacas 6.Jojo Velarde 7.Raul Aragon 8.Michael Liwag 9.Norlan Nacion 10.George 11.Joyce Asignado 12.Noemi Gomez 13.Mr. Lee Duliesco II-Emcee 14.Joseph Palo - CAMSUR Tourism Authority JAVENAD FITNESS GYM - NAGA CITY

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Wayne Wilson Australia Sponsored by SunTanOn www.suntanon.com.au

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COBRA IRONPINOY TOURNAMENT OF CHAMPIONS AMATEUR WINNERS NOVICE

FIGURE Aeronon Pilola Pasig City Kuwait City Oxygen Gym

Luzviminda McClinton Makati City

Wayne Wilson Australia Sponsored by SunTanOn www.suntanon. com.au

Jomar Rivada Olongapo City El Dorado Gym

Irene Rafil Taguig City Fitness First

Dennis Nichole Delgado Cebu City Workout Fitness Center

Brian Egay Makati City

Angelica Altavano Laguna

Burns Gallofin Makati City

Irene Rafil Taguig City Fitness First

Jordan Noval Leyte Berndt Bodyflex Fitness Gym Silver Gold Gym

MASTERS

BIKINI Wayne Wilson Australia Sponsored by SunTanOn www.suntanon. com.au

SMALL

PHYSIQUE

Jed Roeden Bongon Tabaco City, Albay

OPEN DIVISION MEDIUM

TALL

Aeronon Pilola Pasig City/Kuwait City Oxygen Gym

Jolemar Bia Makati City

Paolo Benit Bacolod City Sam’s Slim Gym

Rafael Crisologo Makati City

Skylove Panaligan Makati City

Christopher Adrian Anglo Bacolod City Sam’s Slim Gym

Ferdinand Laforteza Quezon City Extreme Gym

Dennis Nichole Delgado Cebu City Workout Fitness Center

Billy Eloberio Tacloban City

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FIGURE

Irene Rafil

Luzviminda McClinton

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Angelica Altavano

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NOVICE

Aeronon Pilola

Jomar Rivada

Brian Egay

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Aeronon Pilola

SMALL

Rafael Crisologo

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Ferdinand Laforteza

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MASTERS

Wayne Wilson

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Jolemar Bia

MEDIUM

Skylove Panaligan

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Dennis Nichole Delgado

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Paolo Benit

TALL

Christopher Anglo

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Billy Eloberio

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PHYSIQUE

Dennis Nichole Delgado Burns Gallofin

Jed Bongon Jordan Noval

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Michael Baello with the COBRA Girls

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JERICK TERNIDA CHAMPION COBRA IRONPINOY PRO

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JONATHAN CASIMIRO

PAOLO BENIT

CHRISTOPHER ANGLO

ALBERT CUESTA www.ironpinoy.com

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SAMUEL SOLON

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JONATHAN CASIMIRO

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JERICK TERNIDA

O

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JOELMAR BIA

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started my lifestyle change in 2004 while working in Kuwait. I did not actually plan this change of events in my life but after meeting my husband, I began to see a different discipline in eating habits. I began changing the type of foods I ate, but most importantly; the type of foods I kept in the house daily. For anyone seeking long-term changes in their body, we must begin to make such choices. If we do not buy and have access, we will not eat it at will. I learned to “eat to live not live to eat” After changes made in my diet became a daily event I then began to swim for exercise. I found it to be a wonderful source of exercise and also I began to walk daily on the treadmill, walks around the neighborhood or on the beach with my husband in the evening. With just thirty minutes to an hour a day of exercise and discipline in our food choices, I began to get amazing results in my body fat even though I was not overweight or concerned with body fat content at all.

LUZVIMINDA MCCLINTON

FAME PRO FAME WORLD CHAMPIONSHIPS 2010 LAS VEGAS USA

THE IRONPINAY

In 2006 I returned to the Philippines and joined a local gym and began my transformation as you see today. It took countless hours of hard work and discipline and it took years to get to the point where I am now. I have strived for excellence in my transformation and I am daily motivated by friends, colleagues, competitors and my husbands support to empower me to be successful at whatever I choose to do.

I train daily for many reasons. Most importantly I train because it gives me peace of mind when I am working out. I feel special about myself and this is important in the ability to feel good about our body as a person. We all are self-conscious and have fears of appearance at times. I have found that working out relieves this stress. It helps me motivate people not to make excuses but achieve results in life. We all make too many excuses of why we look the way we do and the final answer to that statement is “our lifestyle”. We must choose to be different to be successful in our exercise program. If not, we will just be another person paying membership at a gym to socialize but never to see any results. I think it is important for people to know that exercising in the gym is setting aside time for oneself. We should all remember to visit after the workout and please leave that cell phone in the locker… keep your heart rate up and the muscles warm!! I train because I feel it is important for women to see that anything is possible after having children or having a family. I train because I have a desire to motivate people I am close too and people I meet for the first time. I train to inspire my entire family that anything is possible as long as we put our mind and heart into what we do and for me; it is who I am.

It is also important for women to know that it is not necessary to have a membership at a gym to live a healthy lifestyle or have a consistent exercise program.

Of course, joining a gym is a great way to improve but women should also know that it takes years to gain muscle so do not worry of becoming masculine by picking up the light weights thirty minutes a day. If you are seeking a toned body, light weights are a key to that success over time with consistent weight training, cardio and proper

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diet. Unlike my training which consists of heavy weights, heavy cardio and extreme diet, the normal woman will only find that light weight tones the body and develops definition if proper techniques are practiced over time consistently. Don’t be scared of the weights girls!

If you do not have a membership in a gym and a stay home mother there are many things around the house you can use to tone your body, but remember your choice in food intake, calories, fats and consistency in the overall program you choose which decides your success. For example, women with small children can make their exercise program a play-time and utilize the children as weights. You can lie on your back and lift your child up and down to tone your arms and chest as you play and get smiles from the child while bonding with that special time. For children a little older who like mocking your moves, you can turn on the music and dance or do calastinics like seen in the home exercise videos in the local video stores. There are many techniques that can be utilized if you put your heart and mind into this special time each day with your children…and if you a strong willed woman with a lot of patience, you may even try to get your husband involved too.

The benefits are endless in exercising or doing cardio. The “most important” part of exercise is “not finding reasons not too exercise”. No matter our faults in life; our size, weight, age, job, smoking, or even our financial status, exercise will make us feel better about ourselves over time. Exercise curbs many emotions in life such as depression, anxiety, stress, weak muscles, nominal aches and pain that come from not being active. Remember we were made by GOD to be active and not being active enough will only make you old before your time. It can even improve your personal relationship with your mate in many ways. If you use your imagination, you know what I mean.

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Doug Jantz Photography 2622 E 29th PL N, Tulsa, OK 74110 USA Phone: 918-814-4083 Site: www.dougjantz.com Email: doug@dougjantz.com FAME Photographer Staff Photographer for TexasBeautease.com Published in Planet Muscle magazine

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In closing, I want to offer my appreciation to all those who have supported and coached me along my journey; these people know who they are and your forever in my heart. To my loving daughter Jaymie, my husband, family, my network of friends, fans, judges and of course my competitors; all have inspired my success over the past few years and I look forward to continuing this journey with you. I hope we inspire respect, ethics and notoriety in the sport for woman professionally and for women who only want to improve upon their own personal health & fitness in the Philippines and abroad. It is not a sport always looked upon as a ladies sport but it is a sport that will truly teach us that if we have the will not to give up, the results of that effort will be identified and inspires everyone around us professionally and in the leisure fitness programs. God Bless each of you and thank you for your future support as I prepare to compete in Las Vegas USA. Luzviminda McClinton

Luzviminda mcclinton’ action now not reaction later;) heart, body and soul’ quality food ,regular exercise for quality life’

Achievements Ms. Fitness Philippines 2006 FAME World 2010 Figure Posing & Routine Champion FAME World 2010 Muscle Model 2nd Place FAME Philippines 2010 Figure Champion Asian Games Singapore 4th’ place Great Bodies 2006 1st. runner-up NABBA Universe 2006 1st. runner-up NABBA Universe 2009 1st. runner-up Ms. Physique Philippines 2009 3rd NAC Ms. Universe Figure 2009 (Germany) 4th. Mixed Pair NAC Universe Ms. Boracay champion 2010 and over-all champion.

Plus Multiple local competitions awardee’

No matter our faults in life; our size, weight, age, job, vices, or even our financial status, exercise will make us feel better about ourselves over time. www.ironpinoy.com

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By Tad Inoue Las Vegas was a buzz with Mr. Olympia predictions for several weeks before this years premier bodybuilding event. And just like last year, the reigning champion, Jay Cutler walked away with this year’s coveted Sandow award. However, unlike last year, this year was a much tougher battle for the first place trophy. Jay had his hands full with last year’s runner up Branch Warren and had to contend with a healthy and unhindered Phil Heath. Not to mention, this year’s Olympia featured twenty-two of the world’s best professional bodybuilders from around the world including former Mr. Olympia Dexter Jackson and the highly anticipated Kai Greene.

Breaking into the top ten was Hidetada Yamagishi, slightly off from his last year’s placing of ninth, tenth was a very respectable placing for Hide considering the field of competitors that he had to compete against. Hide looked bigger than last year but lacked some of the sharpness that he has had in the past. He is a wonderful poser, has a great most muscular pose, but needs to add more thickness to his back to complete his look.

Ninth place went to Toney Freeman. Also, down one placing from last year, Toney looked bigger in the legs than last year and showed up in his normal great conditioning. However, he seemed to be a little off at the finals in his posing routine and seemed to lack a little confidence.

Toney is a great example of how you can get better with age in this sport.

Eighth place went to Victor Martinez.

Down from sixth place last year, this was a good placing for him this year. Victor is one of the few professional bodybuilders out there today that has more unrealized talent but just can’t seem to put it to-

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Phil Heath

gether on game day. He showed up looking very large and in good shape. However, his skin color could be darker, and he needs to be much harder looking on stage. Victor at times gives the appearance on stage as if he doesn’t care of have the confidence that he is as good as he really is. If Victor can fix these issues with his show condition, he will be a top three contender for sure!

The top 10: 1. JAY CUTLER 4 Time Mr. Olympia!!!

2. Phil Heath 3. Branch Warren 4. Dexter Jackson 5. Dennis Wolf 6. Ronny Rockel 7. Kai Greene 8. Victor Martinez 9. Toney Freeman 10. Hidetada Yamagishi

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Seventh place was awarded to Kai Greene. So many people were expecting great things from Kai this year at the Olympia. Kai came off a win at the Arnold Classic, beating Branch Warren and was expected to be the number one contender for the Olympia crown. Unfortunately for Kai he looked bloated and off his normal rock hard conditioning at the prejudging. By the time the finals came on Saturday night, Kai looked improved but not enough to move him beyond seventh place. Despite all this, Kai has a very thick and dense physique, with incredible shape and proportion. Kai is a future Mr. Olympia if he can put it all together at the right time.

Sixth place went to a surprise contender, Ronny Rockel. Several years ago I wrote an article about this guy and said he was one of the most unappreciated bodybuilders out there. Well now he isn’t unappreciated, he earned a fantastic placing this year that was well deserved. Ronnie was shredded from head to toe and combined with almost perfect proportion and symmetry for bodybuilding he made his presence known. Despite the fact that he is only five-foot and and six six inches inchestall, tall,Ronnie Ronnie

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was very impressive even standing next to other taller bodybuilders. Expect him to only improve over the next 2-3 years.

Breaking into the top five again for the third time in his career was Dennis Wolf.

Dennis looked much improved from last year’s disappointing sixteenth place. This year Dennis was in great shape and had somewhat improved skin color from the past. He was big and lean with incredible shape and symmetry that every bodybuilder yearns for, but he still lacks the kind of back depth and thickness that can propel him into Mr Olympia status. He has it in him to do this but the question is, will Dennis put it together and ever bring to the stage the Dennis Wolf that everyone wants to see?

Branch Warren

Dexter Jackson, former 2008 Mr Olympia winner came into this contest in his normal stunning condition and earned the fourth place trophy. Dexter has been harder and tighter in contests before but he was very close to his best conditioning. This year he looked bigger and noticeably thicker but he lacked his usual extreme crispness in the back and glutes that he normally has. Dexter is one of the sports greats and he got a little out muscled at this contest, but expect to see him for a few more years before he decides to retire. He still has it in him to be a contender for the title for at least 3 more years.

Third place was awarded to last year’s second place winner, Branch Warren. A surprise to some in the audience who had him a place or two higher, Branch continually surprises me by improving his balance and symmetry each year. He was

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incredibly thick and muscular with striations upon striations. While he lacks the beautiful lines and pretty muscles that Dexter, Phil, and Kai posses, Branch more than makes up for this with his densely muscular physique. This year Branch’s music and posing routine was much better than last year’s and continues to be one of the crowd favorites. While I don’t expect Branch to ever win the Mr. Olympia, history has shown that the unlikely can often happen.

The moment Phil Heath walked on stage at the prejudging it was clear that he would be a contender for the Mr Olympia crown. After last year’s disappointing fifth place finish, he came back this year with a vengeance. Phil was healthy and spot on with his conditioning. Phil looked bigger than last year, fuller than I have seen him before and ripped to the bone! It is hard to beat Phil at his best, with classic lines, full muscle bellies and massive to boot. In the twenty-five years that I have followed bodybuilding, this is the only guy that when he hits his back double bicep shot it sends chills down my spine. Phil had my vote for first place but in the judges eyes he had his hands full battling the current champion, Jay Cutler.

Dexter Jackson

When the dust cleared it was Phil in second place and the reigning champion, Jay Cutler the winner. Jay came in shape just as he did last year with thin skin, striations everywhere and big, full muscles.

Jay dominated the stage when he was up there but everyone in the audience at the prejudging and the finals seemed to hold their own opinion as to who should come out on top this year. At the end of prejudging I had Phil leading on my score sheet and by the end of the finals it hadn’t changed. The judges, however liked Jay. In the end, it was a good victory for Jay and he is one of the sports most deserving ambassadors.

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Dennis Wolf

Victor Martinez

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Ronny Rockel

Toney Freeman

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Kai Greene Hidetada Yamagishi

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2010 IFBB Figure Olympia

By Tad Inoue

This year’s 2010 IFBB figure Olympia was a a contest of surprises. Twenty-four competitors competed in this year’s contest, but only six ladies rose to the top awarded spots. In a sport that prizes hard and lean physiques with round shoulders and narrow waists, this years figure Olympia contestants were not short in these attributes.

Landing in sixth place was Alicia Harris. She has a great look about her with a cute smile and feminine yet athletic build, she was a solid sixth place winner.

While I felt she could have chosen a better suit for this contest, it didn’t seem to hold back her placing against the other twenty-three competitors.

Coming in fifth place was Felicia Romero.

Felicia has stunning dark features and came in as good of shape as I have seen her from past contests. However, she seemed inhibited at the prejudging and needed express her personality more on stage. She is a great figure competitor and her future placings will improve if her stage presence demands it at upcoming shows.

letic build that won the day. Erin came in noticeably tighter than Nicole and had a bright and confident look that was undeniable. The only criticism would be that Erin may have looked a little over dehydrated at the prejudging. None the less, Erin took home the gold in good form and had my vote from the first comparisons at the prejudging.

The only disappointment this year was the absence of last year’s figure Olympia runner up, Gina Alliotti, who would have put an interesting mix in this year’s competitive atmosphere. Despite a slightly less than exciting build up for this year’s figure Olympia, it crowned a well deserving champion in Erin Stern, and it will be interesting to see how she does next year when Nicole will undoubtably come in harder and tighter than she did this year, not to mention if other notable competitors such as Gina Alliotti color the competitive stage and press Erin to retain her new figure Olympia crown.

The fourth spot went to Kristal Richardson. Kristal came in very good condition and has a genetically gifted physique that puts her in front of the pack in most contests. With her small waist and “Barbi-Doll” like features she moved ahead of the most of the other competitors. My only criticism would be that she was a little stiff in the face and needed to refine her posing and stage presence more so that she appears comfortable on stage.

Third place went to Heather Mae French.

Heather has an exaggerated small waist, broad shoulders and round muscle bellies. At this year’s figure Olympia, she looked tight and full in the prejudging.

She seemed a little fuller in the hamstrings and the side of her thighs than I have seen before. Heather has the ability to place higher in this caliber of show but her conditioning will have to be spot on and perfect for her to get a better placing than third place.

Nicole Wilkins landed in the runner-up spot this year. Nicole was last year’s figure Olympia champion and many expected her to repeat this year. Nicole looked smoother than last year and a little thicker in the quads and upper body musculature. Nicole perfected her stage presence this year with a gracious and confident stride along with perfect posing and posture. As perfect in some areas as Nicole was she was trumped by only one competitor.

Erin Stern, this year’s IFBB Pro Arnold Classic Figure winner, seemed from the start to be a front runner. It was apparent that the judges only saw Nicole and Erin as the two possible first place favorites.

In the end, it was Erin’s demure yet ath-

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First Bikini Olympia

By Tad Inoue

This year was the first IFBB Bikini Olympia competition and it went off with a bang.

There were twenty-four professional bikini athletes who competed for the top crown of Ms Bikini Olympia, now the top IFBB professional bikini title in the world.

In a sport where tight, round glutes and firm yet slightly voluptuous curves wins the day, there were six physiques that stood out among the field of competitors as the top bikini athletes.

In sixth place, Alison Rosen landed firmly.

At five foot seven inches tall, and around one-hundred twenty-seven pounds on stage, this twenty-three year old was ideally svelte and curvy. Just a little tighter in the glutes, and slightly smaller quads could have moved her up a place or two. A solid professional bikini competitor with lots of potential.

In fifth place, was Amanda Latona. Amanda needed brighter makeup, and a little more attitude on stage in order for her to stand out better. She was a local favorite and has a wonderful bikini physique with great muscle tone, great skin tone and no outstanding weaknesses, but she will need to polish her stage presence off a little in order for her to move up in this tough field.

In fourth place Jaime Baird from Orlando, Florida made a great showing. She had a nice emerald green suit that stood out. She has great skin tone and a great smile. She seemed just a touch thick in the midsection at times, and in the professional lineup that showed up that weekend, it was the small details that made the difference between one placing and the next. However, at five foot six inches tall and one hundred and fifteen pounds, Jaime has lots of potential and could easily win this show in future years if she perfects her look that is going to catch the judges’ eye.

This first year’s IFBB Bikini Olympia crown went to Sonia Gonzales. Sonia, a former IFBB Professional figure competitor switched to bikini recently and it suits her physique much better than figure, where the standard is a more muscular body and a greater emphasis on a “V” taper from shoulders to waist. Sonia looked polished and in great shape. Sonia did appear a little nervous at the pre-judging but seem to gain momentum and confidence by the finals. This was the heaviest I have seen her in competition, but the extra weight filled her physique out wonderfully. She did appear a little full in the lower abs at times, but that didn’t seem to hold her back in the judges’ eyes. In the final analysis, Sonia looked the part of a bikini champion with dazzling good looks, tight compact glutes, and great stage presence. Congrats to Sonia for her win and helping to make the first Bikini Olympia a memorable one.

Tad Inoue (A.K.A. “Tad the Diet Coach”) is a leading diet coach and nutritionist in the figure, bodybuilding and bikini competition industry.

He has worked with hundreds of clients from all over the United States and other English speaking countries for over 15 years creating nutritional plans for competition, health and fat loss. You can find him on the web at www.TadTheDietCoach.com or tad@ tadthedietcoach. com.

The third place victory went to Nicole Nagrani. Nicole has a very natural athletic look to her yet still maintaining her feminine appeal. The most amazing thing about Nicole is that she is eight-teen years old! She has a wonderful smile and a beautiful look about her, not to mention a winning backside with tight glutes and hamstrings. A well deserved and impressive finish for her.

In the runner up spot, Nathalia Melo placed solidly. While many thought she might take the first Bikini Olympia crown she ended up in second place. With sexy Farrah Faucet like hair, and a cute smile, she was spectacular and seemed very comfortable on stage. For most of the pre-judging, where the majority of the judging is decided, I had Nathalia in the lead. But by the end of the finals, the top spot was just out of reach for her.

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The name Sam’s Slim Gym was derived from it’s owner Samuel John L. Solon.

Sam, as he is fondly called, open a 150 sq.mt. gym on April 1, 2001 at its old location at Corner Burgos-Lopez Jaena St., Bacolod City. He opened the gym with only one vision in mind and that is “To help our society develop a health conscious attitude and give importance to exercise and good nutrition for the improvement of oneself in order for him to enjoy life at its best”. With this vision in mind, he was able to attract not only gym enthusiast but also people who wants lifestyle change. In just over a year, more and more people trooped to Sam’s Slim Gym which prompted him to look for a bigger space and add more gym equipment. Currently, Sam’s Slim Gym lies on a 499 sq.mt. property located at 3rd floor JTL Bldg., B.S.Aquino Drive, Bacolod City, where it is very accessible to schools, offices and residential areas.

The gym offers a wide range of hardcore equipment, different cardio machines, plyometrics for athletes, karatedo and various programs to suit each clients need like weight loss/gain, bodybuilding, physical conditioning, etc… Sam personally attends to his clients as the head instructor and is assisted by 5 gym trainers Alvie Briones, John Patrick de los Reyes, Rosben Empase, Jing delos Santos, Raje Fama.

Sam has been in the fitness industry for more than 16 years already. He joined different local and regional bodybuilding competitions before winning his first major title “Mr. Centennial Masskara 1998”.

He stopped competing for several years to concentrate on his business and attend to the needs of his clients. But the passion and desire to compete pushed him to make a comeback on 2006. He joined the Mr. and Ms. Universe Phil. at the AFP Theater, where he won 4th runner-up in the short category. On the same year he was the overall champion of Mr. and Ms. Workout Physique Phil. held at Cebu city. Other competitions followed: 2007- Mr. and Ms. Asia Pacific Nation-

a l Bodybuilding Competition held at BoracayChampion (Short Category), 2009- National Bodybuilding and Fitness Championship held at Greenbelt- 3 rd place (Light Weight Category), 2010- FAME Fitness and Modelling Expo held at Music Museum- 4th place (Professional Category) and Mr. and Ms. Boracay Phil. held at Boracay- 3rd place (Short Category). He said that joining bodybuilding competitions and attending seminars is not only for himself but for the next generation bodybuilders of Bacolod City who often seeks his advice.

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With Sam as their mentor, it opened doors for promising bodybuilders of Sam’s Slim Gym like Paolo Benit, Adrian Anglo, Jing delos Santos, Rosben Empase and Raje Fama. He brings his athletes to regional and national competitions. Only last year, he brought Paolo and Jing to Cebu for the 2009 Mr.and Ms. Workout Fitness held at Cebu City, which saw Paolo, only a neophyte in the sport winning first place in the tall category against more experienced athletes and Jing landed in the top 5 of the novice category. This year, Paolo competed at the FAME Fitness and Modelling Expo and Mr. and Ms. Boracay where he landed 3rd place and 2nd place respectively.

It seems that bodybuilding runs in the Solon Family. His sister Grace, has been competing in various competitions for women and recently his brother Alvin competed at the Mr. and Ms. Boracay Phil., in which he won 4th place in the novice category. They not only enjoy the perks of the competition but it also serves as a bonding time for the siblings.

Sam considers the success of his gym as one of his greatest fulfillment. What started to be only a hobby, turned out to be a lifestyle. Running a gym, being a mentor to those who look up to him, and being a dedicated bodybuilder seems to be difficult to attain all together, but with The Grace Of God and with Sam’s persevera n c e nothing seems to be im-

poss i b l e and thats what makes Sam”s Slim Gym apart from the rest.

Often ask if what is his greatest achievement in his choosen field, “ It’s the joy when a client comes to me, thanking me for changing his life for the better. Success is not measured by the millions of money you gained, but knowing that I have accomplished God”s will for me, and that is to be of service to others.”

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GYM FEATURE

Sam’s Slim Gym

Photos by Kris Dela Pena Article by Sam Solon www.ironpinoy.com

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ALDRIN MENESSES: TEENAGE BODYBUILDING Written by: Aldrin Menesses Edited and Translated by: Michelle Rio I’m Aldrin Meneses, 15 years old, born on March 1994. I wrote to share my experiences and progress in fitness.

Being fat felt different. When I was fat, I think I was either nearing overwheight or already over weight. It’s true that most people who are fat eat a lot of rice and it doesn’t matter how much rice they eat just as long as they feel full. However, when I wear t-shirts there must be an undershirt to hide my flabs. I can’t wear fitted shirts and I always want my tops in black to hide this flaw that’s making me feel so insecure of myself.

Around May 17, 2008, when I was eating, dieting for weight loss came to mind to lose weight. At first, following the diet is so hard as it entails self-discipline and my diet was not so strict then. Gradually, I started to be stricter to myself with regards to food intake. I also did cardio and started to lift weights around OcotoberDecember 2008. However, I overtrained in bodybuilding and didn’t do the right diet, that’s why I don’t consider it as a progress, only the cardio part. I didn’t notice thatmy body is already taking its form.

The feeling of having lost all the flabs is different, it changes one’s world…

I never really thought that I will be able to lose weight as I was losing hope that I’d make it. I remember asking my Mom when I was younger if I will lose weight when I become a teenager without dieting. But of course, now I know, a person can’t reap anything without putting ef-

fort into getting to his or her goal. All my classmates and relatives were amazed with my transformation. So to everyone dieting and exercising for fatloss, I’d like to say that at first it’s really hard to maintain it but as you progress, there would definitely be improvements. Patience and self-discipline is the key. To check on yourself, better step on the weighing scale every week.

Around last year, while I was surfing the internet and browsing through bodybuilding sites, I felt envious of the men who were posing there and their built. That’s when I thought to do lift weights again last April 1, 2009. I had a hard time eating right at school though. I thought of a strategy of how I can manage my diet at school and I utilized the three-day split routine for my workout. I would recommend the split routine to students like me to make the schedule fit with other activities in school.

When I started out bodybuilding, I didn’t know much. I just thought of proper training and diet plus adequate rest but as I read fitness articles, my knowledge broadens and I am able to apply it in my lifestyle. I don’t want to be like my other classmates and friends who have vices like drinking, taking drugs and smoking.

Although this sedentary kind of lifestyle is prevalent amongst unguided teenagers, I want mine to be an active one.

If you are a bodybuilding teen like me, your lifestyle will definitely change espe-

cially when it comes to food and sleep in short discipline. You will not be aware of it but what you have worked hard for in bodybuilding will always be with you. People see you and they look up to you as someone working hard to get to achieve results. Though, I have experienced being accused of taking steroids.

Those people who don’t know anything about bodybuilding and comment that way should not even be commenting in the first place. Better not to be affected by them. When I work out in the gym, I exercise my whole body. I do deadlifts of 250+ Ibs. and everyone is looking at me. I’m the only one who does that in the gym I go to and though other people think I’m there to show off, I’m just actually there to train and deadlifting is part of it.

Now that I am still in my teens, my parents don’t understand the passion I have in keeping up a healthy lifestyle. I think I share the same lament with other teen bodybuilders out there. Still, I know that if I continue on with this, someday they will understand and be proud of me. My dream is to be known in the field. What keeps me going in bodybuilding are the songs that I listen to while I train, the bodybuilding videos I watch and bodybuilding forums in the internet where I interact with both fellow enthusiasts and professional. My plan with bodybuilding right now is to continue on with it until I reach my first goal of joining a bodybuilding competition. I don’t desire to win all the time in competitions, but just to be able to prove to myself that I can compete with other bodybuilders.

Stimulate new muscle growth with the wrestler’s training program

By Carlomagno Canta,CSCS As part of our wrestling feature to honor our South East Asian Games gold medalist in wrestling we will be discussing how a wrestling strength training program could be implemented to help you achieve your bodybuilding goals.

Wrestler’s are known for having one of the most athletic and also among the leanest right up there with the bodybuilders, sprinters.

Energy System: Wrestling is similar to bodybuilding in the energy system that they use. Their activities require you to be engaged in continuous motions like doing reps of an exercise for bodybuilders and holding an opponent for wrestling. It taxes the lactic acid system. That is the burn you feel when doing high reps of an exercise.

The program High volume work is what we are going to utilize. One of the most specific program for this is the GVT or German Volume Training for people who want high fancy terms or simply 10sets of 10.

This program was also discussed in the first issue of Iron Pinoy magazine and updated on the 2nd issue with the UHVT. With the change of the rules in Wres-

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tling, it is now shorter and requires more explosiveness we will be upgrading the 10x10 method and apply compound sets.

The problem with the 10x10 is its very effective in adding size but sometimes strength takes a back seat because it’s hard to do high reps with a heavy load.

It’s hard on the joints and could cause pattern overload similar to carpal tunnel syndrome.

What is a compound set? Compound sets are 2 exercises done in one set back to back with no rest in between exercise.

With the compound set method we could hit 2 things at once. Improve strength while developing strength endurance.

cline DB Press (Light-moderate) Set:10 Reps: 5-5 Rest between sets: 1-2min

Sample Program: Day1 Legs Squats-Lunges Load: Squat(Moderate-heavy), Lunges (Light-moderate) Set:10 Reps: 5-5 Rest between sets: 1-2min

Bicep-Tricep Superset: DB supinating Curl – Tricep Press down Load: moderate Set:10 Reps: 10-10 Rest between sets: 30sec-1min

Deadlift-Legcurl Load: Deadlift(Moderate-heavy), Leg curl (Light-moderate) Set:10 Reps: 5-5 Rest between sets: 1-2min Day2 Chest and Back Bench press- Incline Dumbell press Load: Bench Press(Moderate-heavy), In-

Barbell Row-Pullups Load: Barbell Row(Moderate-heavy), Pullups(BW) Set:10 Reps: 5-max Rest between sets: 1-2min DAY3 Shoulders and Arms Push Press – DB Laterals Load: Push Press(Moderate-heavy), Laterals (Light-moderate) Set:10 Reps: 5-5 Rest between sets: 1-2min

Carlomagno Canta, CSCS is a certified strength and conditioning specialist by the NSCA. He is the strength and conditioning coach of the Wrestling Association of the Philippines and various MMA champions. He is also a regular contributor to Iron Pinoy and Mens Health.

Visit his website at practicalstrength.com

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HYDROLEAN: Staying Fit the Natural Way S

tress leads to fat accumulation. This observation is borne out by research.

Nutritionists and endocrinologists have stressed this time and again. Hence, those who want to lose weight are advised to keep this in mind if they want to reap the benefits of the weight management regimen they have embarked on and stay with it for the long term.

Why does stress lead to the accumulation of fat? Stress triggers the body’s automatic response system to compensate for the severe depletion of energy, nutrients, and the weakening of the body’s natural immune mechanism.

When people are under tremendous stress they lose sleep, become restless, and irritable. When this happens, they instinctively reach for the comfort foods that allow them to function until they have accomplished the task they have set out to finish. These comfort foods are loaded with sugar, oil, fats, and all the other “forbidden” ingredients that wreak havoc not only on diet programs but on the body’s natural absorption of nutrients from the foods they eat.

People who lack sleep are “perpetually” hungry. This is because the body requires double the amount of fuel it gets from food to sustain it for long stretches that it is actively engaged in work. Under normal conditions, the fuel the body gets from three regular meals and two small snacks is enough to sustain it for eight to ten hours of work on a daily basis. This, plus seven to eight hours of sleep everyday allows the body to regenerate and function optimally. When this routine is disrupted, everything goes haywire and sets off a string of consequences that leads to obesity, hypertension, respiratory ailments, and a weakening of the body’s immune system.

Even under normal circumstances, however, it has been established that the body’s nutritional needs cannot be entirely sup-

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plied by the foods we eat. This is because absorption of nutrients from foods varies from one individual to another. There are also some vitamins and minerals that are not easily absorbed by the body from natural foods. This is the reason why supplementation in the diet is necessary.

This is particularly true for people embarking on a weight management program. Hence, the best line of defense is to come under the supervision of a dietitian or nutritionist. Also as people advance in age (those 40 years old and above), it is established that the body’s nutritional needs cannot be supplied entirely by the nutrients that come from the foods they eat. Choosing the supplement to take is therefore another critical decision along with a commitment to embark on a regular exercise program.

HydroLean, a 100 % natural slimming drink with chromium and Roselle, a superfood that’s also a potent anti-oxidant, is the latest scientifically manufactured dietary supplement available in the market. It enhances energy expenditure, burns fat stores, and increases endurance during exercise.

of carbohydrate to fat and increases the body’s store of glycogen, thereby reducing appetite and increasing energy levels.

HydroLean also contains the superfood Roselle. Rich in HCA, Roselle gives HydroLean its distinct cranberry-like flavor and complements the function of brindleberry.

Roselle is a good source of anthocyanin, a very potent anti-oxidant.

Other ingredients of HydroLean are extracts of banaba, ginger, guarana, and chromium polynicotinate.

The all-natural HydroLean which contains no artificial preservatives and synthetic flavors and additives is available in sachets at the Daily Apple store in Manila: Robinson’s Galleria (basement area of Westlane, in front of BDO); in Iloilo, Bacolod, Davao, and Cebu. Or shop online at www.dailyapplestore.com.

HydroLean has 1,500 mgs (the therapeutic dose) of L-carnitine, a fat burner whose main role in the body is to transfer long chain fatty acids into mitochondria where they are oxidized to produce energy.

It contributes in improving stamina, muscle building, and in reducing feelings of hunger and weakness. Its combination with Brindleberry (Garcinia Cambogia) makes for greater impact. Brindleberry contains hydroxycitric acid (HCA) inhibits the conversion

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CIRQUE DU SOLEIL: Great Bodies 2010 on to the Next Level Written by Michelle Ann Rio

For 15 years in a row, Slimmers World Mr. and Ms. Great Bodies has been the venue for both Slimmers World clients and even staff to take fitness in a more serious level. People joining the competition represent a SWI branch, usually where they started working out. Competitors who start out and successfully rank on the top three already gain an edge if ever they pursue competing in other competitions here and abroad. As for the ones who make it as finalists, the competition encourages them more to train harder and perfect their craft. Lastly, for those who didn’t make it, the competition helps them realize what they should improve on to make it next time.

This year, the competition has hyped up as former champions in previous years such as Marc Dungo and Art Guerrero rejoined to once again dare themselves to win the much coveted title. Another interesting competitor is a sixty-year old man who has been working out for several years but only decided to join the competition now after he has retired. Mr. Bernie Lirag wants to change the image of his age group from the stereotyped old and cranky to the fit and physically active, just like he is today.

All in all, there were twenty-five competitors for this year’s Great Bodies (with pictures): 1.

Marc Dungo – Pasay Road 2.

Catherine Tan – Adriatico 3.

Carlo Palma – Pasig 4.

Marie Aileen Lee – Greenhills 5.

Ingerpit Baldo – Pasig 6.

Remy Lobo – Greenhills 7.

Israel Ashud – Traflagar 8.

Roma Lozada – Alabang 9.

David Lee – Traflagar 10.

Margaret Plasak – Adriatico 11.

Allan Lloyd Ramos – Adriatico 12.

Charlene Angela Medina – Caloocan 13.

Noel Victor Ceniza – Alabang 14.

Shane Wu – Binondo 15.

Arnold Sales – Adriatico 16.

Maria Steya Sham – SM North 17.

John Jay Aramburo – Adriatico 18.

Jasmine Muza – Legazpi 19.

Gabriel del Rosario – Adriatico 20.

Marilyn Luna – Megamall 21.

Bernie Lirag – Pasay Road 22.

Natalia Chischicova – Pasay Road 23.

Kenner Chua – Megamall 24.

Mark Rongavilla – Alabang 25.

Art Guerrero – Pasay Road

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During the pre-judging last November 7, 2010, 9 am at the Garden Ballroom of Edsa Shangri-la, the competitors introduced themselves, performed their creative posing routines and strutted their stuff during the pose down. They were judged according to the following criteria: aesthetic harmony, functionality for the males, femininity for the females and over-all symmetry.

The judges were Venson Ang, Christine Hermoso, Ross Hilario, Corrina Benepayo, Dondon Cortuna, and Mary Jane Baltiwalnas (with pictures).

Special awards were given to the following (with pictures): Mr. and Ms. Salonpas – Marc Dungo and Marilyn Luna Mr. and Ms. Jacobs – Noel Victor Ceniza and Natalia Chischicova Mr. and Ms. Hairwatch – Mark Rongavilla and Marie Aileen Lee The finals night took place on November 12, 2010, 7 pm at the Le Pavillion.

The event started out with a breathtaking opening number, which featured the semi-finalists dancing to the theme which was Cirque du Soleil. There were also guest performers from Airdance who did pole dance and liftings. Hosted

by Crystal and Slyde, the competition proper started out by the contestants introducing themselves. It is evident that there is a broad age range as the youngest is an eighteen-year-old student from Adriatico (contestant number 10) and the oldest, as mentioned earlier, is a sixtyyear old corporate retiree. Though the various backgrounds of each competitor show the immense prevalence of fitness, but each of them is faced with a challenging set of criteria. Aside from that, they have been under the scrutiny of the judges who are in the key positions of the fitness industry.

The first round is the Aerobics competition wherein competitors were gauged according to the incorporation of the basic aerobics steps in their routine, as well as the transition from one step to the other and their execution of the routine.

Then, the contestants walked through the stage as they were judged modeling round. Then separate comparisons among the male and female contestants followed through the pose down. Before

the announcement of the top ten, special awards from the sponsors were given to the following (with pictures): 1.Mr. and Ms. Crystal Clear Water – David Lee and Marie Aileen Lee 2.Mr. and Ms. Personality – Bernie Lirag and Marilyn Luna 3.Mr. and Ms. Photogenic – Gabriel del Rosario and Catherine Tan 4.Mr. and Ms. Great Skin – David Lee and Catherine Tan At last, the Top Ten finalists were announced (with pictures): Female: Natalia Chischicova, Marilyn Luna, Remy Lobo, Charlene Angela Medina, Catherine Tan Male: Marc Dungo, Art Guerrero, Noel Victor Ceniza, Arnold Sales, Bernie Lirag After the announcement of the Top Ten, Airdance rendered another dance number. The event continued on with the posing routine presentation of each of the ten finalists. The last portion of the competition was the Q&A. There were two different questions asked for the male and female candidates.

As the female candidates were faced by this question: Why do you think you should win the title and what is your message to everyone?

The male candidates were tested by this question: How important is it for you to win the title?

Then, the Top Ten did another pose down.

As the judges were finalizing the scores and reaching to a decision, past winners Kristine Hermoso, together with the “Girlfriends” and Christian Tan performed separate intermission numbers.

The long wait was over when all contestants were called on stage for the announcement of the winners: 2nd runners-up: Arnold Sales and Charlene Angelina Medina 1st runners-up: Bernie Lirag and Natalia Chischicova Champions: Marc Dungo and Catherine Tan

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SLIMMERS WORLD GREAT BODIES 2010

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Carlo Palma – Pasig

Marie Aileen Lee Greenhills

Noel Victor Ceniza Shane Wu – Binondo Alabang

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Ingerpit Baldo Pasig

Arnold Sales – Adriatico

Remy Lobo Greenhills

Maria Steya Sham SM North

Israel Ashud Trafalgar

John Jay Aramburo Adriatico

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Roma Lozada Alabang

Jasmine Muza Legazpi

David Lee – Traflagar

Gabriel del Rosario Adriatico

Margaret Plasak Adriatico

Marilyn Luna Megamall

Kenner Chua Megamall

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Allan Lloyd Ramos – Adriatico

Charlene Angela Medina – Caloocan

Bernie Lirag Pasay Road

Natalia Chischicova Pasay Road

Mark Rongavilla Alabang

Art Guerrero Pasay Road

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The Calm Before the Storm Christopher “The Thrilla from Manila” San Juan

www.oamediagroup.com www.openaperturemediagroup.com

Full Name: Christopher San Juan Nickname(s): Thrilla from Manila Age: 31 Date of Birth: July 17, 1978 City of Birth: Manila Favorite Quote: It’s not about how hard you hit, it’s about how hard you can get hit how much you can take and keep moving forward. Favorite Book: None – I read a lot of fitness magazines Occupation: Field Service Engineer Years Modeling: 2 Height: 5’6 Contest History (optional and if applicable): 2006 NPC Natural Grand Prix - 1st Place Novice and Open - Bantamweight 2006 NPC Illinois State - 1st Place Open - Bantam Weight 2007 NPC Natural Grand Prix - 1st Place Novice and OpenIMG_2960 - Lightweight 2007 NPC Illinois State - 1st Place Novice Lightweight 2007 NPC Illinois State 1st Place Open - Bantamweight 2007 NPC Jr. Nationals - 2nd Place - Bantamweight 2008 NPC Jr. Nationals 6th Place - Lightweight 2009 NPC Jr. Nationals - 3rd Place - Lightweight 2010 NPC Jr. Nationals - 1st Place Lightweight 2010 NPC Team Universe – TBA

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IMG_2969

“I take every competition differently.

Anybody can always step on stage better than you. So, you still gotta train harder, even though I have that momentum. I can’t take it easy. Team U is a whole different story. I still can’t relax have been waiting for this moment for the last five years. “ -Christopher San Juan via his highlight video on MuscularDevelopment. com at Quads Gym in Chicago, Il. I listened to Chris San Juan utter these words as his voice narrated a video clip of him and fellow competitors training a little over a week before Team Universe, a professional qualifier. Do not let Christopher San Juan’s quiet demeanor fool you. This family man and fierce competitor is focused, driven and strives to make his presence known in the fitness industry. Find out how Christopher manages his family, job, and the meticulous demands and structure of working towards bodybuilding’s professional ranks. Also, discover what he did to overcome and recover from a disappointing finish. With over five class wins and several top tier finishes, Christopher is making a statement on the National Physique Committee (NPC) stage. We are watching.

Kassandre: Who is Chris San Juan? Christopher: I was born in Manila, in the Philippines. I came [to the states] when I was 10 years old. So, I grew up in Chicago and lived here all my life. I finished college. I just turned 32. My kids are 16, 12, 8 and 11 months. The 16 year old is a girl and the rest are boys. Kassandre: You have a lovely family. How do you balance the demands of being a successful nationallyranked bodybuilder with your family life?

Have your children shown some interest in bodybuilding? Christopher: I am not sure what they are into, now. The boys are into skateboarding. My daughter likes modeling, but not really bodybuilding. But, it’s pretty close. My boys are more into other sports. They have attended the local shows but not the national ones. They are so expensive. They came to the first national show I won.

Traveling can be hard with the baby. My daughter helps with the baby, too. The shows are long. Usually, my sponsors pick one show a year for me to do. When they [the kids] get bored they could go to the room. I am not bringing them to Team U [Team Universe]. Shows can run to midnight. It was worth having them there, but it’s tiring. The men’s bodybuilding is last. For figure, they are in the middle so they can leave and rest. Kassandre: As a bodybuilder, you are in a delicate state IMG_6063 and trying to hold onto your IMG_6087 conditioning.

How do you do that knowing that you will be the last on stage?

Christopher: I don’t start eating junk.

I eat some rice cake and jelly every 30 minutes or so--but, nothing crazy. Plus, as you gain more experience you know exactly how long you are going to wait and how to time everything. For an hour or two I relax and just find a corner. Then, they [the expeditors] give you

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an idea of when to go. I don’t eat anything heavy throughout the ‘carbing up’ period. Then, it’s done. When waiting three hours you shouldn’t eat anything heavy. Kassandre: Do you work with anyone? Christopher: The first three years of training and competing were on my own.

When moved up a weight class I took 6th for the first time I said, “This is enough!”

I was always hard on myself! But, I think I took it easy on myself, that time. I needed help. I train hard. I diet hard. But, sometimes you can screw up in the last week. I needed help and I was serious about winning my class. My expectations are high. When I didn’t place, I felt like I wasn’t being hard enough on myself. After winning first, you tend to take it easy, but you don’t realize it. It was a wakeup call. I was happy, but not content. I could do better. I was going to come back and do two show. I did Jr. Nationals and I am doing Team U. I am hoping for two and two. Kassandre: How did you start working with OAMG? Christopher: I met Maria and Janice (friends of OAMG) a while back and she helped me get my information to Tony and Will. Janice has been a friend of mine since I competed and I met Maria this year. Janice kept saying “Come in for photo shoot.” I don’t want to ask people to take a photo of me.

(Christopher laughed, humbly.) I am not that type of person. I am quiet and do my business. Kassandre: When you saw OAMG’s work, what was your first impression? How do you think OAMG’s images will help you accomplish your goals?

Christopher: For the first few weeks I felt like I was on Cloud 9. I have been waiting for this moment. It was like I was dreaming. I love modeling and I am inspired to modeling hoping that one day that OAMG’s work can get me discovered into the fitness industry. OAMG comes up with the most unique and creative ideas and the after results are phenomenal. Kassandre: What do you aspire to contribute to the fitness industry? Christopher: I would like to contribute my knowledge.

There will be people with different questions. I want to motivate them and help them stay motivated. Sometimes people are motivated for a few months. I want them to keep it going. Fitness is a lifestyle, but it doesn’t have to be difficult.

I want to encourage people. I have been through a lot. I want to help people understand the sport, nutrition, training, how to stay fit in their lives, really. That is pretty much it. Kassandre: That is a lot! Are there any bodybuilders that inspire you? Christopher: John Hansen has because he’s natural and local. The first time I met was at the Rockford show.

He’s a pretty good guy. He has a lot of fans. But he takes time with them. I also like Shawn Ray, Flex Wheeler. Liberatore is here is Chicago. He has given me a lot of pointers. Shawn and Flex are amazing.

When you meet them, they take their time to talk to you. This is I want to do!

I want to help others and it doesn’t have to be just bodybuilding. Not everyone is into this bodybuilding stuff. They just want a typical healthy lifestyle. I am not

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a personal trainer. But whatever I can do to help, I will do. Kassandre: Why do you compete? Christopher: I compete naturally. People say you can’t achieve at the nationally level, naturally. I think when people [natural athletes] win it, they are making a statement. I train all year and to push myself. I work really, really hard.

It was a special moment especially in my home town. The crowd has your back and it’s a great feeling. Kassandre: What is the most challenging part of competing?

What is the most rewarding? Christopher: It’s not the diet or the weight lifting, that’s the easy part. It’s getting up so early doing cardio having not much energy.

Balancing time with work, training, and family can be challenging. The rewarding part is winning. Kassandre: Balancing a competition regime can be really difficult. What are some strategies that you use to balance your family life and work with your intense training? Christopher: I plan a year ahead what show to do. I diet for 19 weeks, the last 8 weeks is my difficult time. I spend less time playing with m kids because I get fatigued easily. Off-season I spend a lot of time with the family and we go on vacations. They understand. I made sure I don’t have anything planned, off-season. We just go on vacation. My lifestyle is balanced. I don’t have a 9-5, Monday-Friday job. I manage my time. I can fit in my family and my workouts. While they are in school, I try to work out and go to work. The days I don’t work much, I spend time with them.

Kassandre: What is your personal philosophy around health and fitness? Christopher: What the mind believes, the body will achieve. If you think you can’t, then you won’t. Self-motivation is the key to success in reaching your goals at any level of fitness. I truly believe that fitness is a lifestyle and should you should treat it as it is. You have to make it a lifestyle no matter what your goal is. You just have to keep it going! Kassandre: What would you advise someone to do who is looking to improve their overall health? Christopher: Change your eating habits and exercise regularly. Don’t call it a diet. A diet is what you break. Call it a healthy eating lifestyle. Kassandre: OAMG is ______________________. Christopher: …unique and creative...OAMG (Tony and Will) are easy to work with, their team work and ideas are outstanding. Kassandre: Are there any projects that you are currently working on? Christopher: No projects. I want OAMG to help me get into the fitness magazine industry. And I want to get into Iron Pinoy Magazine.

Kassandre: Why do you aspire to be in Iron Pinoy Magazine? Christopher: I want to be in Iron Pinoy and also other magazines like Muscle and Fitness. But, I was born in Philippines. IP MAG is the biggest magazine there! It is such a poor country. They can’t get Muscle and Fitness, there. For them to just get that magazine [Iron Pinoy] and see me is something they can be proud of, “This is my cousin!

My grankid!” I want to be in every fitness magazine and share my story. I want to make my family proud.

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SUN.TAN.ON

Made by a Bodybuilder for Bodybuilders

As a competitive bodybuilder for the last 25 years I have tried all of the tan products that have been or are on the market, never really being satisfied with the colour I achieved from using them. The tan I ended up with always seemed a little off, slightly orange, green or too thick and muddy, blurring my definition.

Frustrated by this I decided to develop the perfect tan product for use under strong lighting.

After extensive research, we arrived at our final formula sun.TAN.on, a tanning product that leaves a dark brown streak free tan.

Bodybuilding at a competitive level is art! It is moving sculpture. Finish off your work of art with the perfect tan sun.TAN.on. Available at the Ironpinoy Gym. Wayne Wilson

What’s New

6-pack fitness Meal Management System 6-Pack Fitness Launches Meal Management Product Line

6-Pack Fitness has announced the launch of its 6-Pack Meal Management System, to begin appearing in stores and online on June 21st. 6-Pack Fitness has created a revolutionary meal management bag designed to help fitness enthusiasts and dieters overcome the arduous task of managing a daily meal and supplement regimen amidst their busy every-day activities.

San Francisco, CA, June 23, 2010 --(PR. com)-- 6-Pack Fitness has announced the launch of its 6-Pack Meal Management System, to begin appearing in stores and online on June 21st. First debuted last October at Joe Weider’s Olympia Weekend, the line of diet organizers has received overwhelming approval from fitness enthusiasts and professionals alike.

“The responses at Olympia Weekend and the Arnold Classic were tremendous. We’re extremely excited to help simplify healthy living, and to make fitness and dieting less of a hassle,” says company cofounder Mark Samuel. “The bags will first be made available on 6-Pack Fitness’s Web site, http:// www.sixpackbags.com/promo, and will hit retail stores later in the year.”

6-Pack Fitness has created a revolutionary meal management bag designed to help fitness enthusiasts and dieters overcome the arduous task of managing a daily meal and supplement regimen amidst their busy every-day activities. Time and again, trainers and fitness experts have stressed the importance of a proper diet for improving

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strength training and weight-loss results, but eating right is hard to manage, especially in today’s fast-paced work environment.

The meal management system assists those without the luxury of time in their daily routines. Two strategically placed ice packs keep an array of up to five meals, along with healthy fruits, snacks and beverages, cool and fresh all d a y.

Additionally, storage compartments leave room for protein powders, shaker and utensils, while a custom built tray organizes supplements.

6-Pack Fitness is an innovative health and fitness lifestyle company founded by fitness enthusiast Mark Samuel, 6-Pack Meal Management creator Misha Breyburg and design developer Sasha Plotitsa. The company aims to make a healthy, fitness lifestyle more manageable by providing helpful products and insider recommendations.

“We are excited to introduce smart products into the health and fitness market, and will be unveiling our newest innovation at this year’s Olympia Weekend,” states Misha Breyburg.

For a demonstration of the bags and initial responses, visit the 6-Pack Fitness YouTube Channel, http://www.youtube.com/user/ sixpackbags. For more information and distribution arrangements, contact Mark Samuel at Mark@sixpackbags.com.

Source: 6-Pack Fitness Related Links: http://www.sixpackbags.com/promo http://www.youtube.com/user/sixpackbags

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Beginner’s Guide to Getting Started with an Exercise Program By: Matt Weik Pull off your security blanket and throw on some workout clothing!

The hardest part of getting into shape is by far getting started. People drive by gyms and health food stores every day, many of them thinking they should really start a training program along with a good diet. While their thought process is in the right direction, they continue driving to their next destination bypassing everything they just thought about. This is where the first step needs to be made.

I know people get in a routine and don’t want to come out of their comfort zone, but joining a gym isn’t a bad thing. There are tons of benefits to strength training and following a healthy diet plan.

By coming out of your shell, whether it be due to you being nervous to join a gym because you think people will look at you weird, or you thinking you don’t have time to workout, or whatever the case may be—you will find yourself entering a place that you would have never imagined had you not taken that first step.

This is the world of healthy living along with a healthy body.

As you can imagine there’s so much information that I could put into this article, but I don’t want to overload you and scare you off. This is an endless journey of learning. To this day I am still learning myself. The key is to never stop. Grab as much information as you can and build your knowledge of the topic and try different technique and tweak programs and have fun learning about your body.

You got to dig deep!

I’m talking about discipline. If you aren’t strong in this area it is going to take some work. Work isn’t a bad thing—that along with a little determination builds character. You need to get yourself into a routine of working out and following a good healthy diet program. Now when I say this, I’m not telling you to jump into this all at once—baby steps. If you jump in too quickly you will surely be overloaded and will more than likely give up. Start first by joining a gym or getting weights for at your house. Follow that up with a workout routine. After you get in a routine of working out on a regular basis, start changing up parts of your diet— maybe start by eliminating junk food and soft drinks. Again, baby steps. If discipline wasn’t your strong point, you will find yourself more disciplined as you progress and stick with your routines.

Soon enough all of your day-planners and Blackberry’s will have messages on them reminding you of your workout for the day.

Feel the rush!

Do you NEED that cup of coffee each morning just to make sure you are pro-

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ductive at work? Or maybe halfway through the day you find yourself wanting to crawl under your desk and take a quick nap? Working out gives you energy throughout the day. If you can’t wake up in the morning, try and fit a workout in before you go to work. You will be awake and energized first thing when you walk into work. Not only that, but you will feel better having your workout finished for the day so you can enjoy the rest of your day and night. If napping in the middle of the day is more your style, then try and fit your workout in over lunch. Pack your gear before you leave the house for the day and over lunch hit the gym. This will give you an extra boost of energy for the second half of your work day and into the night. The great thing about working out compared to carbohydrates and sugars in terms of energy is… NO CRASH! 100% pure energy with no dreadful crash at the end where you just want to crawl back in bed.

Be the next World’s Strongest Man (or woman)!

Ok, this was just a playful phrase—but let’s think this through. Strength training is a must in order to build lean muscle tissue and achieve either a nice lean/ toned look or a muscular look (depending on what your goals are). Ladies, have you ever asked your man to help open something or carry something because it was just a little too heavy or tough for you? Guys, you ever want to make home projects go a little easier or impress the ladies with how much you can lift? The key is strength training. Strength training will make all everyday activities easier and with less effort put into them.

You will find yourself moving the weights up further and further as you progress through your program. Ladies, don’t worry about the thought of looking like a man by increasing your weights, low testosterone will prevent that from happening. So make sure you are pushing yourself during your workouts and using a weight that is challenging but not too heavy that it could cause an injury.

Health benefits that come along with exercise

There are many benefits that come along with exercise. Health benefits that come along with exercise are OUR way of preventing risks and taking control of our lives.

-Reduces the risk of dying prematurely -Reduces the risk of dying prematurely from heart disease -Reduces the risk of developing diabetes -Reduces the risk of developing high blood pressure -Helps reduce blood pressure in people who already have high blood pressure -Reduces the risk of developing colon cancer -Reduces feelings of depression and anxiety

-Helps control weight -Helps build and maintain healthy bones, muscles, and joints -Helps older adults become stronger and better able to move about without falling -Promotes psychological well-being -Promotes better sleep -Promotes better sex life -Improves memory This list goes on and is growing with time as new studies are showing more benefits of exercise.

Take a good look in the mirror!

What do you see? Are you happy? Most people begin working out because they don’t like what they see in the mirror. If you are one of those people then this is the first step in making a change. There are many different workout programs to help you reach whatever goal you are striving for. You could build muscle mass, you could tone the physique you already have, you could lose body fat—whatever the goal, there is a program for you.

Changing your body won’t be easy, but by staying consistent and being determined, you will see changes in your body that you wouldn’t think was possible. You control your life and how you live it and in what body. If you grasp the opportunity to better yourself physically, mentally, and emotionally through exercise, then you will find yourself much happier.

Confidence booster

Take all the aspects broken down above...

What do they all help you achieve (besides a better body and health)? Confidence! You will find you present yourself differently when meeting new people.

You will be more comfortable with your physique and the way you carry yourself.

When reaching your goals in the gym you will find yourself taking on more responsibility in your life and wanting to be the person in control with every aspect of your life whether it is at home, at work, or with friends. Not only that, but when people see how you have changed your physique and how you are living a healthier lifestyle, they are going to want to be just like you. You will become a role model for all those around you who haven’t taken the first step. Who knows, you might just be the one to help them take the plunge and dive into a healthier lifestyle through exercise.

Don’t let it stop with you!

Don’t let the chain towards a healthier world end with you. If it dies off within you, it dies off in the hopes and dreams of those around you. Learn as much as you can and teach those around you who ask how you achieved greatness. Never settle for anything less than your best.

Be confident in everything you do and grab life by the horns. You must first crawl before you can walk. You must walk before you can run. I have led you to the stairs—all you have to do is take that first step.

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MADAYAW GREETINGS!!

(Davao is great and wonderful) The annual Kadayawan Festival is one of the major events in Davao City, along with the Araw ng Dabaw. The latter celebration is a tribute to the city and the Dabawenyos in general. Once again, on its 8th year, i.Flex Fitness Gym (a Dubai base Fitness Gym) together with MAT BODYBUILDING COMPETITIONS - founded by Mr. Marco Antonio H. Tamayo in 2003 in Davao, Philippines – have successfully organized a Bodybuilding competition.

The Competition aims to showcase the interlacing prides and wonders of Davao and Mindanao especially Dabawenyo Body form as gift from mother nature, to celebrate life, to give thanks for the gifts of nature, the wealth of culture and the bounties of harvest and serenity of living in Davao.

This annual search for Ginoong Kadayawan 2010 had been highlighted by parade of the title holders from previous Bodybuilding competitions nationwide, the standard mandatory poses and a fashion etniko where the competitors worn the attires inspired by the Kadayawan in cooperation with Davao’s creative designer Mr. Ronald Saig of Sewer Jeans.

Ginoong Kadayawan 2010 was held last August 22,2010 SUNDAY @ NCCC MALL of Davao around 1:00pm. Fifteen Competitors all the way from different cities, in different categories, champions from different bodybuilding competition, gathered as one to challenge the 2009 defending champion Mr. Loreto “loloy” Rosario of Cotabato City. Luckily, the 27-year old Eliaquim C. Balbero of New Carmen Poblacion Davao City did beat all odds. He is now the reigning “Ginoong Kadayawan 2010” title holder.. but can he retain his title next year? Watch out as the clash evolves and the battle continues….

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ROSTER OF CONTESTANTS 1 Steve L. Napalit - Obrero, Davao

2 Aldrin D. Gado - Koronadal City 3 Roel C. Camporedondo Jr. - Cotabato City 4 Peddy J. Gongob Jr. - Tagum City 5 Nietchel Abecia - Skyline, Davao City 6 Reginald T. Rodriguez - Toril, Davao City 7 Ricky S. Bolotaolo - Cotabato City 8 Alvin R. Abano - Manila City 9 Machris T. Delfin - Bacolod City 10 Eric P. Montillano - Ma-A, Davao City 11 Rolando P. Lopez - Matina, Davao City 12 Yoyong P. Alarde - Cotabato City 13 Robert T. Doroin - Koronadal City 14 Eliaquim C. Balbero - New Carmen,Davao Cty 5 Henry O. Ates - Gensan City Defending Champion 2009 Gk Title Holder Loreto “Loloy” Rosario Of Cotabato City

The Ginoong Kadayawan is directed and produced by Marco Antonio H. Tamayo. Assisted by Jerry Agustin. Event managed by Marra Apat Tamayo. Master Of Ceremonies by Dj Ricky Mendez Of Mellowtouch 94.7 Judges are Dax Custodio, Chairman, Caesar Roldan, Ben Sur, Liloh Evangelista, Ed Dychauco, Mike Dakudao, Ralph Anthony Ninte Tabulators are Kristianne Meredith H. Bautista, Head Tabulator with Lovely Starr Canarejo, Christian Dy, Titit Jocson, Dennis Yap, Yves Ravelo

Special Awards Winners

Best Back-- Alvin R. Abano Best Shoulder-- Alvin R. Abano Killer Biceps-- Eliaquim C. Balbero Red Hot Calves-- Rolando P. Lopez Wash Board Abs-- Machris T. Delfin Marvelous Chest-- Reginald T. Rodriguez Best Poser-- Alvin R. Abano Best Butt-- Roel C. Camporedondo Jr. P.N Ninte Metal Look Award—Alvin R. Abano Mr. Alaxan-- Aldrin D. Gado Crowd Favorite-- Alvin R. Abano

Top 5 Finalist

Top1- Eliaquim C. Balbero Top2- Alvin R. Abano Top3- Machris T. Delfin Top4- Aldrin D. Gado Top5- Reginald T. Rodriguez

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51 IP

JUDGES Ben Sur

Liloh Evangelista

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Caesar Roldan

Mike Dakudao

Dax Custodio

Ed Dychauco

Ralph Anthony Ninte

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Alvin R. Abano Best Back Crowd Favorite

Mr. Alaxan Aldrin D. Gado Best Butt Roel C. Camporedondo Jr.

Killer Biceps Eliaquim C. Balbero

Rolando P. Lopez Red Hot Calves

Alvin R. Abano Best Poser

Wash Board Abs Machris T. Delfin Marvelous Chest Reginald T. Rodriguez www.ironpinoy.com

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RESULTS OF MR. PURUSOG 2010 BODYBUILDING COMPETITION SEPTEMBER 28, 2010 PLAZA QUEZON, NAGA CITY. SMALL DIVISION CHAMPION LEANDRO BERMUDO-CATANDUANES 1ST RUNNER-UP CHRISTOPHER BONIGA-TABACO 2ND RUNNER-UP JOJO VELARDE-NAGA CITY

MR. PURUSOG 2010

September 28, 2010, Naga City

MEDIUM DIVISION CHAMPION ALBIN REMITARES-SORSOGON 1ST RUNNER-UP BIENVENIDO DE LIMA-IRIGA CITY 2ND RUNNER-UP DANTE ANDES-TABACO TALL DIVISION CHAMPION SAMSON GABATON-LEGASPI CITY 1ST RUNNER-UP JADE SALEN-PILI, CAM. SUR 2ND RUNNER-UP DOMINADOR BONCACAS-NAGA CITY OPEN DIVISION CHAMPION ORLANDO DELA BAJAN-SAMAR 1ST RUNNER-UP ZAGANI CALACSAN-BULACAN 2ND RUNNER-UP RAFAEL CRISOLOGO-MAKATI CITY OVER ALL CHAMPION CHAMPION ALBIN REMITARES-SMALL DIVISION 1ST RUNNER-UP LEANDRO BERMUDO-MEDIUM DIVISION 2ND RUNNER-UP SAMSON GABATAN-TALL DIVISION

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REY DULNUAN TROJANS GYM OVER ALL CHAMPION

MR. BENGUET 2010 GOV. NESTOR B. FONGWAN CUP November 19, 2010 La Trinidad, Benguet

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Zara Pineda-Boorder interview by Kaleem Maxwell

high school and also doing beauty pageants when I was in my teen years. I always have a competitive attitude about me so when it’s not there, I feel like challenging myself again.”

Zara on switching from Figure to Bikini…

“I switched over mainly for more stage time because I love being on stage. I’ve done beauty pageants before and combined that with other sports where you train your body differently, so it’s kind of like showing off your athletic body. I can walk in heels, be athletic and train and diet so it all melded together and I like to show that side of myself a little bit more; instead of just going through set poses (in Figure). I like being more creative and flirty with posing and just showing off the body in a different way that’s less restrictive.”

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n any street, you might just walk by a normal looking Filipina girl who’s short, with a tomboyish t-shirt and shorts and is always found wearing her favorite baseball cap. But how many girls can turn up the heat once she takes off her cap and shirt like Bikini Athlete, Zara Pineda-Boorder? On and off stage, her body burns with such sleek curves you’ll be sweating as you watch!

Zara is a National Level Physique Athlete (with the IFBB) who recently made the switch from being a Figure Competitor, to being a competitor in the new Bikini Fitness division. She returned to the stage in 2009, after taking a 2-year break from competing. Within those 12 months of her comeback, she competed in and won 1st and 2nd placings in 6 Bikini competitions

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and re-established herself in the sport she loves. After her impressive 2nd place finish at the IFBB National Natural Physique Championships in Quebec in April of this year, she is now qualified and preparing to showcase her body at the 2010 CBBF Bikini Nationals in Toronto in August and a week after that, she will compete at the IFBB North Americans in Cleveland, Ohio.

Zara on returning to the stage…

“It’s been something that I’ve done for so long since I’ve started (8 years ago) When I first got into competitions, I really enjoyed it. It’s very different living the competition lifestyle and I wanted to feel that again. Your body craves it just like when you work out and stop for a little while. I think it’s from being competitive all my life in sports throughout

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Zara’s workout philosophy during the offseason…

“I always try to incorporate cardio weekly, if it’s not five times a week in the off-season, it’s seven times a week, and just lowering the minutes. It all depends.

As a bikini competitor, I do higher reps.

I’m not trying to build more muscle. As soon as bikini came into the sport, I felt I could be a little bit too muscular so I wanted to streamline that down a little bit; keep my reps high and my cardio in there and of course keeping my diet relatively 85% on, even during the off-season is key to success for staying in shape for all of the upcoming shows.”

While at the Gym and on the beach, Zara can often be found covered up with sporty, workout clothes that while hugged every curve of her petite feminine body, hid any trace of skin and appearance of muscularity. Even her wavy flowing black hair was kept under wraps from within her baseball cap. Those who see her could only imagine how she might look like once she heats it up on stage.

“Yeah, it’s true, I like wearing hats when I train. I like to cover up until at least the last couple of weeks before the show or even until the last three days before the show. I keep the goods to myself and even when I get to registration, my big thing is to be as “un-kept” as possible. I don’t want to give away anything. *laughs*” Zara on just being Zara on the street and on stage…

“On the streets I’m usually sportier..I’m in workout clothes so it’s still form fitting and hugging, but I don’t like to bear a lot of skin unless I’m on stage. I feel comfortable. I’m in running shoes all day. I don’t have to go to the office, I work in my gym and I just feel more comfortable. But then the girly-girly side of me likes to come out and play when I’m

on-stage. I do a lot of practicing posing in my heels to have that stage presence and to have that flirtatiousness of the Bikini girl. I leave it for the stage and put it out there (rather then on the streets) That’s where I make my mark.”

In a show last year, Zara wowed the crowed with a red exotic bikini; two thick streams of fabric laid on top of her soft toned upper body connected on a ring at navel level over a tight waist. It was connected to the bottom of her suit that tightly hugged her glutes and exposed her wellmuscled back. Her shoulder length dark brown hair flowed softly as she turned on stage and smiled at the audience. To her, she presented what she thought was the total package of a Bikini body.

“You cannot really tell from pictures alone sometimes because when it comes to bikini, what’s more important is the interpretation of moving around the stage well, and having a big enough presence to make an impact on the audience and the judges.

So for me, what I’m focusing more on now, is coaching girls in Bikini and coaching girls in the Fitness sport, in their presentation skills and walking and posing. I concentrate a lot on poise and grace on stage. Practice! Practice in the mirror everyday leading up to a competition (even 12 weeks out from a show) and see how you’re presenting yourself. On stage, what you show should complement what your physique is like. Every little thing helps. Having the suit cut in a way that will fit your best assets, choosing the right color, hair and makeup, etc. I like to go with something bold or something a little different. The whole package needs to be put together in a way where your suit and overall look, doesn’t overpower your physique and presence that you have in your suit. I tell my girls to always be themselves in their suit, to their maximum! Everyone is different and unique in their own special way and I do my best to make sure each girl shows HER best on stage and not just a copy of someone else’s.

It’s important for me to bring that out in each and every girl I work with.”

Watch out for Zara Pineda-Boorder at the 2010 CBBF Bikini Nationals in Toronto this August and at the IFBB North Americans in Cleveland, Ohio.

For more information and to work with her for your next competition, email her at info@fitnessbyzara.com.

Get ready to see even more of this Filipina born, Canadian Bikini Diva, as her website - www.fitnessbyzara.com, will soon be going through some exciting changes in the coming months. Photos by Hubert.

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THE DANCE, THE THEME AND THE THRILL IN GROUP FITNESS EXERCISES PART 2

by Michelle Ann S. Rio

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roup fitness exercises, better known as aerobics, in the early nineties, has been the recreation of women who are either single or married who want to get thin but at the same time enjoy what they do. Who would think one would actually be able to burn a lot of calories while doing something they are fond of? Unlike, rigid work-outs like weightlifting, one wouldn’t feel tired or bored for motivation will come through either the steps or the music. Aerobics, now, is taken more seriously and has more variations. It’s not enough for one to just enjoy or perspire but also he or she has to learn the steps and finish every aerobics class he or she attends to make the work-out done to each part of the body effective. Because of this new awareness to people, the age bracket and sex of people who join became wider. Now, even children, teenagers and young adults join aerobics as well as men who also instruct.

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ART 2

The following are some of the increasing variety of aerobics with brief descriptions: 1.Water/Pool/Aqua Aerobics (http:// atoz.iqhealth.com/Atoz/Fitness/CardioCraze/water.html; http://www.amazingbaby.com/water-aerobics.cfm) •Incorporates a variety of rhythmic body movement and dance steps performed in water •Combines arm and leg movement in varying combinations; intricate dance and calisthenics movements •Performed with or without music •Improves cardiovascular conditioning, muscular endurance and balance •Pregnant women get postnatal exercise or pregnancy class to relieve stress and pressure on their body for a healthy baby 2.Step Aerobics (http://www.fitness-sergeant.com/step.htm) •Lifting the entire body weight against gravity while moving continuously and steadily •Muscles -Primary – joints directly involved in exercise -Synergistic – assist/support the primary moves -Balancing – includes 90% of body’s musculature •Planes of Motion -Sagittal – forward and backward -Lateral – right and left -Transverse – up and down -Linear – whole body movement -Rational and Diagonal •Perceptive sense makes us recognize location, direction and rate of movement of one body part in relation to other body parts 3.Belly Dancing (http://en.wikipedia.org/ wiki/Belly_dance)

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•An Arabic-inspired form of aerobics for losing weight through low-impact and relaxing moves without undergoing rigid workout •Participants usually where the bedleh (suit in Arabic): fitted top/bra with fringe of beads and coins; fitted hip belt, again with fringe and coins; and harem pants or skirt (straight, layered, circular or paneled) with a veil (three-and-a-half to four-yard piece of fabric) used to move about and frame movements of the dancer and they wear flat dancing shoes or no shoes at all 4.Striptease Aerobics (http://www.aerobicstriptease.com/) •Popularized by Carmen Electra’s revolutionary home work-out routine series •Incorporates aerobics and sensual dance routines 5.Pole Dancing (http://www.lilmynx.com/ news_archive.php; http://www.fitnessdaily.com/index.php/article-index/whatis-pole-dancing-exercise) •Fresh approach to working out through incorporating sensual dance moves and pole work •Another great work-out for strength and coordination •Participants must wear light-weight clothing and athletic shoes, instead of highheeled ones to prevent injury 6.Yoga (http://www.yogaworld.org/hatha. htm) •Originated from Indian Philosophy, which has eight main kinds of yoga •Hatha Yoga – yoga for the posture, now practiced for health and vitality •Improves balance and flexibility, calms the mind •Yogi – what a person who practices yoga is called •Participants must wear flat dancing shoes or be in bare feet and bring their own mats 7.Kickboxing Aerobics (http://www.cyberparent.com/kickbox.htm) •Combines kick-boxing and karate skills with aerobic exercise to improve flexibility, strength, endurance and cardio-vascular exercise with the knowledge of self-defense •Originated from Muay Thai; now internationally known as a Japanese martial art •Muscle and Fitness magazine rated aerobic kickboxing as the leading calorie burner of all fitness activities with around 800 calories burned per hour; whereas, regular aerobics/dance classes burn around 500 calories per hour •Use of proper gear must be followed by participants as recommended by instructor 8.Bhangra Aerobics (www.masaladance. com/whats_new.htm) •Sarina Jain pioneered the introduction of Indian Bhangra dance •Consists of the ancient Indian dances moves with the regular aerobics steps 9.Lyrical Jazz Dance (http://www.movestudio.com/class_description.html#jazz) •A mix of lyrical, theatrical and jazz dance styles

•Includes core conditioning, across-thefloor and center technique work and original choreography to contemporary music •Participants are recommended to be in soft-soled jazz/lyrical dance shoes or bare feet; dance/street sneakers are discouraged 10.Punk Rock Aerobics (http://www.punkrock.com/) •Anti-thesis to New Age fitness trends like yoga and Pilates •Idea conceived when Maura Jasper (graphic artist) and Hilken Mancini (front-woman of the rockband Fuzzy) realized that they were actually working-out while bouncing around their living room to their favorite tunes •Participants with no free weights are given bricks to use •Catchy workout moves like “Beat on the Brat” (throwing punches in the air while dancing), “Iggy’s Pop” (jumping up and down while throwing your arms in the air) and “Windmill” (from the concept of an air guitar) Whatever aerobics class you choose, make sure you follow the rules and regulations implemented by the gym or dance school where it is held. Come early for registration and come in appropriate clothing along with the gears you’ll be using, as advised by your instructor. You may not want to bring it thinking you’ll be carrying a lot of things, but before enjoying the fun of aerobics, you should prioritize your own safety. Also, if you want to rub your shoes against powder so you can dance across the floor easier, do it in the vanity area and not on the aerobics floor! Think also of other’s safety. Welcome to the class the new comers who would want to try the dance. As long as you know the right steps, offer friendly assistance to anyone who is having difficulty in following them. Do not go beyond your space and eat up the dancing area of the one next to you.

If this happens while moving around the floor, go back to your original place once the routine is done. Listen and respect your aerobics instructor. If you have complaints and want it to be solved, address it only to him, directly and immediately in a diplomatic manner. Although aerobics can also be done alone, more people want to join a group because it’s also a form of socialization. After all, it’s not just the dance or the physical benefits that keep avid participants coming back. The more people immerse themselves to aerobics, the more they realize that it’s actually a new and better lifestyle they are embracing and living up to. So, make each aerobics time memorable and fun to everyone. Still, no matter how fun aerobics can be, variation in workouts should be observed. It would be just as fun when doing these variations, such as using training machines together with friends that were gained through these group fitness exercises.

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Coming out of an injury: Courage to Change the Things I can It’s no question, getting injured sucks! Getting injured weeks before a competition, is another level of sucking (wait, that didn’t come out right) but anyway, you now know (and by YOU I mean ME) the extent of your injury, you’ve made that diffident phone call to the airline company to cancel the flight you have reserved months before, you review all the programs, routine, diets and numbers in the past months leading to the competition that you are now unable to compete in, and you’ve pressed delete. Months of hard work, sacrifice, blood, sweat and tears, if you will, all down in the drain. Your fault or not, for whatever reason, your back to zero.

If you’re like me, you’ve probably changed your gym schedule because you can’t live with the shame of a futile endeavour.

But then again you realize, you ARE back to zero, it is an opportunity for regeneration & rejuvenation, a time for rebirth. Not to get too poetic here, but think about it, it’s the perfect time to forget all those concepts you thought was right, all those mannerism you can’t avoid, all those exercises that you know is pointless but you keep on doing just because you look good in the mirror doing it.

One effect of injury that is perhaps the hardest to handle is the fear of re-injuring yourself, taking away that extra push you need to have a successful workout, that extra rep to fully achieve your gains. Join me in this personal journey towards recovery and recuperation on the road back to optimum performance. We will fall, we will stumble, but we will not fail, we will not give up, at the end of the road we will be personally and professionally victorious!

Frustration A frustrating first week is my first experience back to active rehabilitation. I started my week with bilateral leg exercises, these exercises are those that we do using both limbs or both sides of the body simultaneously, such as the squat, double leg extension, double leg curl, etc. I started with a weight I

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know I can handle, 100 lbs (33% of my MAX), although its tempting, I try to avoid adding anymore weight, keeping in the back of my mind the risk of re-injury. What’s important for now is to keep muscle mass, so it can be recruited in the future for heavier workouts.

For those who are quite observant, keeping muscle mass talks about muscle hypertrophy, creating micro tears in the muscles so it can be replaced by bigger and relatively stronger muscles. These also means I used 12 reps in each exercise for 3 sets which is the most ideal set for leg muscles. I kept my squat at two inches above parallel, to avoid over extending my bicep femoris which is the reason for the injury in the first place. The workout went well and I believe I achieved my purpose for the day. The following day is chest and bicep day, I followed a 12x3 mid-difficult workout since these exercise are the ones least affected by the injury, though I need to keep a flat back on my bench press. Middifficult means doing 12 reps at 50% of your max. The day’s purpose is to maintain your bench strength, again, to prepare you for your future meso (strength focused) cycle. I took the third day off and rested. The fourth day is the day you realise the extent of your injuries, deadlift and unilateral leg day. You see, for someone who considers deadlift as his forte, gasping for breath after a failed set of Romanian and sumo deadlift with a meager 100 pounds is frustrating. The day ended right there and then, I’m still weak from the injury, and bursts of sharp pain during the range of motion doesn’t help. I went home heads down, all the time thinking how far I went from maxing out at 400 lbs and failing to perform 12 reps of a hundred. Though my shoulder and tricep Friday was promising, it still took the whole weekend to gain courage and continue my program.

So, here are a rundown of the things you should keep note during rehabilitation.

1.Never forget to warm up, rotate your joints, warm up again and rotate again.

2.Ditch stretching. Healing muscle are not yet pliable.

3.Split your workout for the injured muscle group into two, these way you still target all areas without the risk of re-injuring yourself.

4.Keep your exercises light, easy and basic.

5.If you complete the 3 sets of 12 reps with ease, add 10 to 20 lbs the week, if not, stick to your current weight, if it’s difficult, deduct 10-20 lbs, don’t be shy, its part of the process.

6.Keep your other muscle groups strong by maintaining the same 3x12 rep range but keep increasing the weight every two to four weeks.

7.Always maintain proper form when doing any exercises.

8.Sharp pains may attack anytime even if your working a totally different muscle group, so keep a gym buddy or spotter around.

In my case, injuring the upper side of my bicep femoris, I have weakend my core so my workout looks like this; Monday – Warm-up& Rotation, Squat, Double Leg Curl, Double Leg Extension, Romanian deadlift and Plank. When I’m more flexible I intend to add a High and Wide Leg Press.

Tuesday - Warm-up& Rotation, Bench Press, Inclined DB press, Chin ups, DB curl and Plank. Replace Chin Ups and DB curls with other variations every two weeks.

Wednesday - rest, eat lots of healthy fat.

Thursday – Warm-up & Rotation, Front Step Up, Side Step Up, Sumo deadlift, Barbell row, Shrug and Plank. When I’m more flexible I intend to replace shrug with a Barbell Clean.

Friday - Warm-up& Rotation, Front Press, Arnold Press, Side Lat Raise, Close Grip Bench Press, Tricep Cable Push down and Plank.

Replace Close Grip BP and Cable Push down with other variations every two weeks.

I’ll end this article with a note that all my opinions are based on my experiences and is always open for correction and discussions.

Train hard, train smart, train safely.

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HARDGAINER MUSCLE

BUILDINGPart 3: Training Roger Lockridge and this article is courtesy of Bodybuilding.com

In the previous two parts of this series of articles, I covered my plan for gaining mass through nutrition and supplementation.

Now we finally hit the gym.

I am going to cover the training aspect of how I went from a seventeen year old teenager that weighed 125 lbs. to being over 200 pounds today. To change your body the way you are hoping to, the training is not going to be easy. Do not take this lightly.

Have A Spotter When you get to the gym, I recommend getting a partner. I had to spend time finding a spotter because I didn’t have a partner to keep me motivated and to help spot me.

It got frustrating after a while. A partner or spotter can ensure you will be safe when lifting heavy and can help you critique your form while training. The extra person will go a long way in helping you and increase your chances of success.

Speak To Your Physician Remember when I advised for you to go talk to your doctor about taking the supplements in the last section. Well, while you are there you might as well talk about training too.

This article cover what I did and what worked for me may not work for you. You may not be able to do what I did because of some condition you may have or prior injuries you may have suffered.

movements work.

Bench press, squats, deadlifts, pull-ups, and dips all play a big part in gaining quality mass and strength. If you are looking for that secret that no one seems to know about that magically help bodybuilders get so huge, you can quit looking now, I tried for years. There is no secret program and it isn’t that complicated.

I broke up my program into a three day split. Monday was chest and back, Wednesday was legs and abs, and Friday was shoulders and arms. I only went to the gym three days a week because rest was absolutely crucial in gaining mass and strength. Training the way you are going to is going to tear the body down.

You want to go in, get it done, and get out so you can rest. Rest equals recovery. I rested 90-120 seconds between sets. Since I had to walk to the gym and back, the walk to the gym was my warm up.

A few minutes on the treadmill and the jog back was the cardio I did afterwards to keep in shape and prevent gaining too much body fat.

Here is an example of what I did each day of the week in the gym. I would stick to the plan for four to six weeks and then change the exercises up.

The only things that stayed consistent were that I used the compound movements. As the reps decrease, I add weight. This is known as pyramid training.

The Training Philosophy

Monday: Chest And Back Warm-Up: 10 minute walk Barbell Bench Press: 4 sets of 10, 8, 6, 4 reps Incline Dumbbell Press: 3 sets of 10, 8, 6 reps Dumbbell Flyes: 3 sets of 10 reps Deadlift: 4 sets of 10, 8, 6, 4 reps

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Wednesday: Legs And Abs Warm-Up: 10 minute walk Barbell Squat: 4 sets of 10, 8, 6, 4 reps Leg Press: 3 sets of 10, 8, 6 reps Stiff-Legged Deadlift: 3 sets of 10, 8, 6 reps

Roger Lockridge’s Sample Workout

I know you read it all the time and it appears as only legal type, but you seriously need to see your physician to ensure you can take on a strenuous program.

In the research I did before I started training, which consisted of many books and magazines because Bodybuilding.com hadn’t existed yet, I found one common theory about building muscle: compound

Pullups: 3 sets of 10, 8, 6 reps Seated Cable Rows: 3 sets of 10 reps Cardio: 20 minute jog

Lying Leg Curls: 3 sets of 10, 8, 6 reps Calf Raises On The Leg Press: 3 sets of 10 reps Crunches: 3 sets of 10 reps Hanging Leg Raises: 3 sets of 10 reps

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cardio period because it burns calories.

I feel that the cardio is just as important as the resistance training. At the end of the day, this is about being in great overall shape, not just getting big.

Other Things To Keep In Mind Stretch And Flex In Between Sets: During that minute and a half to two minutes in between sets, flex the muscle you are training. Stretching helps keep the muscles from cramping. Flexing the muscle helps you get a deeper contraction of the muscle fiber and keeps blood in to help enhance the pump.

Side Bends: 3 sets of 10 reps Cardio: 10 minute walk Friday: Shoulders And Arms Warm-Up: 10 minute walk Seated Dumbbell Press: 4 sets of 10, 8, 6, 4 reps Lateral Raises: 3 sets of 10, 8, 6 reps Rear Delt Raises: 3 sets of 10 reps

Do Not Sacrifice Form To Lift Heavier: I can’t emphasize this enough. I know you want the big numbers and honestly I can’t blame you. But you will not get bigger and stronger sitting at the house nursing an injury. The heavier weights will come with time.

Be Patient: This is not a process that is going to happen overnight. You are literally trying to change your physique. You are trying to add something to your body that was not originally there. Take it one day at a time.

As long as you don’t rush it, the results you desire will come.

Be Polite To Others, But Stay On Task: I am not saying do not acknowledge anyone that says hi to you. It doesn’t hurt to smile and ask how someone is, but at the end of the day, you are in the gym to do work. That gym is your office from the time you walk in to the time you walk out. If you do not stay focused on what you need to do, your chances of meeting your goals decrease.

Barbell Curls: 3 sets of 10, 8, 6 reps Alternating Dumbbell Curls: 3 sets of 10, 8, 6 reps Weighted Dips: 3 sets of 10, 8, 6 reps Triceps Pushdowns: 3 sets of 10, 8, 6 reps Cardio: 20 minute jog Although the compound movements are the ones you really want to focus on, do not neglect the isolation movements. Isolation movements are great to help get extra blood flow into the muscle you are training.

Do not neglect the cardio at the end of the workout either. There is a notion by most hardgainers that you should stay away from

If You Are Sick, Stay Home: Your immune system is too busy fighting off whatever it is you are suffering from. Going to the gym is going to do more harm than good. Wait until you are better before going back to face the iron.

Keep Track Of Your Progress: I had to use a training log, and honestly it is OK to have a basic notebook and pen. Nowadays, though, there is this great tool that Bodybuilding. com has called BodySpace. You can get a BodySpace account for free and keep track of everything there.

Posting your information, where over a quarter of a million people from all over the world can see it, will keep you motivated to train hard and also lead to gaining support from others.

Conclusion We have now covered nutrition, supplementation, and training. There is one aspect left that I will go over to help you gain mass.

Motivation is just as important as the other aspects in my humble opinion. I will share the tips, tricks, and strategies that kept me going when I wasn’t sure I wanted to.

If you have any questions about any of the articles or just want to share your thoughts and comments, email me at rock23@bodybuilders.com. You can also pay me a visit at my BodySpace profile.

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