IRONPINOY
Bodybuilding & Fitness is the foundation of all Sports
Vol. 1 Issue 2 - July-August 2009 P100 www.ironpinoy.com
FITNESS LIFESTYLE AND LEISURE Department of Tourism presents
2009 National Bodybuilding & Fitness
2009 FAME
PHILIPPINES
Wellness Concept Steroids Q&A
Fitness And Modeling Expo
Posing 101 Roland Dantes 10th Mr. & Ms. Philippines So, you want to be a Bodybuilder? Gym Etiquette 2009 Boracay Philippines ISSN 1655-6836
After
SAMMY AYOCHOK
Before
Lose Fat for Real
The Filipino Bodybuilder
“As bodybuilding athletes, we need to rally for UNITY in order to efficiently and effectively promote and develop our beloved sport.”
FAME Figure and Ms. BodyFitness Rodora Trinchera
100+ photos! Event Info! Tips in competition plus more!!! www.ironpinoy.com
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Michael John Cristobal Photo by Mark So
Contents 0709 Events 8
2009 FAME Philippines and World Championships
24 2009 Mr. and Ms. Boracay Philippines 30 2009 PFBB National Bodybuilding and Fitness 46 10th Mr. and Ms. Philippines August 29, 2009 Cebu City
Features
15 Sammy Ayochok
18 So, you want to be a Bodybuilder? 23 Steroids Q&A 26 Gym Etiquette 32 Losing to Win 34 History of Bodybuilding 40 Roland Dantes 43 2009 Olympia Contenders 44 Wellness leads us back to Basics
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FAME Fitness Camp Workbook
2007
Mr. & Ms. Boracay 2009 page 24
Regulars
page 8
4
Letters
6
News & Events
22
Posing 101
27
What’s New
27
Club Management
42
Organization: PBBA Philippine Bodybuilding Alliance
47
Organization: NABBA National Amateur Bodybuilding Association Philippines
50
Galleries
www.wowFAME.com
Jun Danganan page 38
Rhodora Trinchera page 39
Coming issue: page 27
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Training, Interviews, Profiles, Dieting, Competition, Yoga, World Anti-Doping Agency (WADA), Events, plus a lot more...
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Letters
Share your views and opinions to your fellow readers and enthusiasts every issue
Training on a Budget
I am a student and an avid fan of Ironpinoy. com and want to be a bodybuilder in the next few years, how do I train on a strict budget? From Danilo of Quezon City.
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Thank you Danilo for writing and congratulations for making that commitment. Bodybuilding is not a cheap sport to get into. It will test every fiber of your being just to be as big as those guys in the magazines. Commitment and Perseverance is the key. For starters, you must assess your body type. I know you’re an ectomorph (lean body type) and in effect a hard gainer. Eating a lot is one of the things you have to face at one point. To save on food, do not eat out. Always pack lunches and merienda with you. Buy “whole” foods from the supermarket or reliable markets. Eat the right kind of foods. DO NOT buy supplements until you are in that level that your body needs more than the food you are taking in. Train at least 2-4 times a week depending on your school schedule. Keep your training to maximum intensity but avoid overtraining. Look for a gym near your house or near your school. Small gyms charge from 25-75 pesos per session. Get a gym membership that you can afford and maintain. Avoid overtraining. Never get jealous or envy other guys that you want to be. It is good to admire them but be real. You still have a long way to go. Remember, you will not get tired of something you love when you incorporate it in your life. Bodybuilding is a lifestyle. Done correctly, you will reap its lifetime of benefits. Raffy Mancanes
wins a prize like a trip to boracay
I saw the biggest loser on cable and I am very inspired to lose weight and feel good. How do I start to lose weight like those people in the show? Maita of San Juan. Losing weight is a commitment and it will take a lot more effort on your part. I suggest to start re-thinking your lifestyle and start by not watching too much TV. I only watched the biggest loser once and it is really inspiring. But at the back of your mind, people should be doing “something” physical rather than sitting all day watching TV.
Melamine in Whey
Letter of the Month
Letter of the Month
Couch Potato
Does WHEY PROTEIN contain Melamine? As to date, there are no reports about whey protein containing melamine. But since there are whey products in the Philippines that import chinese whey and some well known brands do source their whey and or raw materials (milk-derived ingredients) from china. It is possible that the whey is tainted with melamine to increase the Nitrogen content, thereby increasing the protein concentration when tested. The Canadian Government has advised its travellers to avoid consuming milk products (e.g. yogurt, ice cream, custards) made in China or products with milk-derived ingredients made in China. Milk-derived ingredients include whole milk powder, non-fat milk powder, whey powder, lactose powder, and casein.* The US Food and Drug Administration has not begun testing their thousands of China milk products and its derivatives.** This is very dangerous. Aside from the high protein content, which is already dangerous, melamine will increase the risk ten-fold. There are several whey items out there that continued to page 48
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Publisher and Editor-in-Chief Bong Pico Business Development Manager Ronald isip
Advisory Board
Sammy Ayochok, CSCC-IFBB Carlo Canta, CSCS Daniel Foronda Corinna B. Mojica Dennis Saavedra Delgado Jeffrey Panela Morris Limpangan Cris Carasig Michelle Rio
Photographers
IRONPINOY Mark So Bernard Ronin Joey Aldor Edgar Allan Cristobal
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 480.00 per year in the Philippines; US$24.00 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 and USA.
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Since 2000 we have been promoting the PINOY BODYBUILDER and FITNESS to the world and because of this endeavor, the Filipino is truly worldclass. Bong Pico, Publisher Ironpinoy Magazine
First Word
Editorial
On the Cover Sammy Ayochok is an inspiring bodybuilder. In his prime years he has proven that it is not too late to have this kind of lifestyle and get people to be the best they can be, bodybuilder or not. Check out his article on page 15.
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 W
elcome to the new Ironpinoy Magazine. The first edition was published in July 2002. Since the inception of Ironpinoy.com we felt the need for an industry magazine that will reflect the sport of Bodybuilding and Fitness. It has been 8 years since the first publication and it has been 10 years since the Ironpinoy.com website was made live. Hundreds of events later, thousands of competitors and fans plus millions of hits every month, the Ironpinoy has made the Pinoy bodybuilding and fitness industry mainstream. The Ironpinoy Magazine aims to inform, unite, preserve and take pride in the endeavors of its Filipino athletes, not only in the Philippines but also all over the world. In this issue we go back to basics. From gym etiquette to starting an exercise regimen. This is a fresh start. Starting with this issue as the “PAST” edition by recognizing the former athletes’ who made their mark in the industry. ronpinoy Magazine aims to bring together the best information worldwide plus events and seminars. In this issue, we will introduce the lifestyle of bodybuilding and fitness. It will also introduce continuing articles from training to posing, dieting and ultimately being a lifestyle. The magazine focuses on events and other sports that interests the bodybuilder, fitness and gym enthusiasts. In the coming issues there will be best reviews of restaurants, equipment, spas, gyms, gadgets, training, books and others. Also top places to go when you want to go out-of-town or have a good vacation. Enjoy the issue and make a positive change in your life!
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News News | Events | Announcement
Congratulations to Rowena Marcaida for winning the 11th NABBA Int’l Asia Pacific & Christchurch Classic April 11, 2009 Christchurch, New Zealand.
FDA Warns Consumers to Stop Using Hydroxycut Products FDA News - FOR IMMEDIATE RELEASE May 1, 2009. Dietary Supplements Linked to One Death; Pose Risk of Liver Injury
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he U.S. Food and Drug Administration is warning consumers to immediately stop using Hydroxycut products by Iovate Health Sciences Inc., of Oakville, Ontario and distributed by Iovate Health Sciences USA Inc. of Blasdell, N.Y. Some Hydroxycut products are associated with a number of serious liver injuries. Iovate has agreed to recall Hydroxycut products from the market. The FDA has received 23 reports of serious health problems ranging from jaundice and elevated liver enzymes, an indicator of potential liver injury, to liver damage requiring liver transplant. One death due to liver failure has been reported to the FDA. Other health problems reported include seizures; cardiovascular disorders; and rhabdomyolysis, a type of muscle damage that can lead to other serious health problems such as kidney failure. Liver injury, although rare, was reported by patients at the doses of Hydroxycut recommended on the bottle. Symptoms of liver injury include jaundice (yellowing of the skin or whites of the eyes) and brown
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urine. Other symptoms include nausea, vomiting, light-colored stools, excessive fatigue, weakness, stomach or abdominal pain, itching, and loss of appetite. “The FDA urges consumers to discontinue use of Hydroxycut products in order to avoid any undue risk. Adverse events are rare, but exist. Consumers should consult a physician or other health care professional if they are experiencing symptoms possibly associated with these products,” said Linda Katz, M.D., interim chief medical officer of the FDA’s Center for Food Safety and Applied Nutrition. Hydroxycut products are dietary supplements that are marketed for weight-loss, as fat burners, as energyenhancers, as low carb diet aids, and for water loss under the Iovate and MuscleTech brand names. Consumers who have any of the products involved in the recall are advised to stop using them and to return them to the place of purchase. The agency has not yet determined which ingredients, dosages, or other health-related factors may be associated with risks related to these Hydroxycut p r o d u c t s .
The products contain a variety of ingredients and herbal extracts. Health care professionals and consumers are encouraged to report serious adverse events (side effects) or product quality problems with the use of these products to the FDA’s MedWatch Adverse Event Reporting program online, by regular mail, fax or phone. The FDA continues to investigate the potential relationship between Hydroxycut dietary supplements and liver injury or other potentially serious side effects. http:// www.fda.gov/ForConsumers/ ConsumerUpdates/ucm152152. htm
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The Steroids Black Market by Gabriel Esporlas
A
nabolic steroids have been a widely and discreetly distributed product among athletes, particularly those who engage in high-endurance sports and strength training. Though it has not been out of the public light yet, a research paper published online via “Sports & Issues in Sports Management” inferred that the so-called steroids black market has been selling illegal performanceenhancing drugs many years ago. Underground laboratories come and go, but it seems that a new one is popping up daily. Not too long ago, the U.S. government effectively banned the sale of illegal steroids. But the black market steroid trade continues to thrive still as more and
more people are becoming frenzied about its potency.
Steroids “Under Cover”
September 25, 2007 issue of the “International Herald Tribune,” reported that federal authorities in the U.S. had arrested more than a hundred of Internet-based chemical wholesalers who were distributing chemicals brought in bulk from China. The Drug Enforcement Administration in Washington estimated that 99 percent of the illegal steroids originate with chemicals from China. A related report released on January 8, 2008 by the Office of the U.S. Attorney Southern District of California in San Diego noted that continued to page 48
Mike “Mad Dog” Bell Dies at 37! Report: Influenza A(H1N1) by Wrestling Observer
DOH: http://www.doh.gov.ph/
“Mad Dog” Mike Bell, who was featured in the movie “Bigger, Stronger, Faster,” the heavily praised movie on anabolic steroids in sports, passed away last December 19. He was 37. Bell was the older brother of producer Chris Bell. Mike wrestled in the Northeast and the West Coast, as well as being an enhancement wrestler with the WWF.
Health Secretary Francisco T. Duque III today reported that the Department of Health (DOH) is further bolstering its mitigation efforts against Influenza A(H1N1) in light of the anticipated rise of cases in the country. On June 30, Duque convened another DOH Command Conference attended by members of the A (H1N1) Task Force, the DOH regional health directors, the chiefs of hospitals of all the 72 DOH-retained hospitals in the country, and some representatives from the private sector. “As we anticipate more cases in the coming months, we must institute effective mitigation measures to save lives and prevent deaths and to reduce the impact of the pandemic to our nation and the economy,” Duque said. With the shift toward the mitigation strategy, the DOH is ensuring that all government hospitals, both at the national and local government levels have the capacity to administer care to high-risk patients where the severe manifestations of the A (H1N1) virus are frequently seen. This is in accordance with the directives of President Gloria-Macapagal Arroyo last week to prepare well-equipped isolation wards in all staterun hospitals throughout the country. High risk patients include patients with preexisting medical conditions such as asthma, diabetes, cardiovascular disease, immunosuppression, HIV/AIDs, TB, pregnant women and the very young and the elderly. Duque also called for a meeting with the member agencies of the National Disaster Coordinating Council (NDCC) to engage them, particularly the DILG, in strengthening
The movie “Bigger, Stronger, Faster,” was a study of steroids in sports, as well as within Bell’s family in looking at his brothers, Mike, his older brother, a pro wrestler with goals of making it to the WWF, and Mark, his younger brother, who also did some pro wrestling and was also a world class powerlifter.
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continued to page 48
Events/Seminars Gold’s Gym Fitness Institute Philippines: Basic Instructors Course: Foundations of Exercise Science August 1,
2009. An introductory course on the basic principles of exercise science. Contact: Earl Jimenez (0917-5042711) e.jimenez@goldsgym.com
2009 Multi-Asian Bodybuilding and Fitness Championships 11-17 August 2009, Pattaya City Thailand. Info at www.abbf.asia
Fiestang Magalang 2009 Muscle Showdown Open Invitational Bodybuilding Championships August 23, 2009, Nayan Sanchez Complex, 3rd Floor Muscle Base Fitness Gym San Nicolas Magalang Pampanga/Bren Z Guiao gymnasium Marvea Subd, Sta. Cruz, Magalang Pampanga. For more information Contact Ben Piccio 09287923116; Elmer Mercado 09189630060. Web: http:// www.ironpinoy.com/bodybuilding/ eventsfiestamagalang09.php
Back to Basics by Golds Gym
August 23, 2009. Features topics aimed to lay the necessary foundations that every fitness or sports conditioning professional or enthusiast must understand in order to develop a safe, effective, and efficient program. More info Ironpinoy.com. Earl Jimenez Email: e.jimenez@goldsgym.com.ph Mobile: 0917-5042711 (Globe) /(0923-6592371 (Sun) Office: 892-3488
10th Mr. and Ms. Philippines and Workout Battle of Champions Workout Cebu Fitness
Center presents the 10th Mr. and Ms. Philippines and Workout Battle of Champions on August 29-31, 2009 at the Cebu Midtown Hotel. For info call Dennis Delgado 09173228184 and phone 032-5832233. Details at http:// www.ironpinoy.com/bodybuilding/ eventsnabba09.php
NAC Mr. & Ms. Philippines October 17, 2009 TBA 2009 National Bodybuilding and Fitness. Week before holy week TBA FAME Philippines 2010 Week before holy week TBA 7 IP
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Eduardo Abellar Jr.
Photography by Mark So
Cris Carasig
Alvin Clerino
Photo by Bernanrd Ronin
Josephine So Fitness Grandmasters
Melonna Mira
Michael Cristobal
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Jeffrey Francisco
Mick Escolin
Photo by Bernanrd Ronin
Rodora Trinchera Ramil Guerrero
Josephine So
Meei Leeiw Fitness (Malaysia)
Meei Leeiw Fitness (Malaysia)
Mick Escolin
Eric Garcia
Jun Danganan
Hello from North America! We would like to extend a big Body Proud welcome to everyone in attendance! We are very excited that FAME Philippines is finally here! The process actually began more than 2 years ago and now FAME Philippines is actually the first full scale FAME Event to launch the entire 2009 FAME World Tour competition season!!! To FAME Philippines President, Bong Pico and the entire FAME Philippines team... Thank you so much for your extreme dedication in Inspiring Body Proud and making this show possible!
Jeffrey Kippel Mindy Blackstien Presidents and Founders FAME World Tour Body Proud Inc
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To Secretary Joseph Durano, Undersecretary Cynthia L. Carrion and the Philippine Department of Tourism for Sports and Wellness... Thank you for your support and awarding these amazing FAME Athletes the opportunity to share their passion for health and fitness in a fun and entertaining format. Thanks for Inspiring Body Proud!
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To the Athletes... Congratulations.. You did it! You set a goal to showcase your Body Proud physique on the FAME Stage and that time is now! Once you step on stage, you become an even bigger role model, an inspiration for others to follow and aspire towards, and rightly so. We encourage you to share your personal story, your starting point, why you chose to compete, and how your life has changed now that you are Body Proud. Remember, the FAME Stage is for you... It’s YOUR
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time to Shine! So no matter the ‘award results’, you are now BODY PROUD and have a lot to celebrate! Congratulations and Thank You for Inspiring Body Proud! We hope to see all of you at the FAME World Championships in Quebec, Canada this June. In an effort to give back to you, the Body Proud athlete, the FAME World Tour corporate sponsor Body Proud Nutrition is actually funding your entry fees... so you can compete for Free. We would be abso-
lutely honored to have you out on the International FAME Stage to represent the Philippines!!! Following the event, please visit www.BodyProud.org to share videos, photos and your personal experience with the rest of the Body Proud Community. Enjoy the show and thank you again! Love Your Body! Be Body Proud! Jeffrey Kippel Mindy Blackstien Presidents and Founders FAME World Tour Body Proud Inc
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anjares Tonton M
Thank you to the Event Presenter: Department of Tourism, Secretary Joseph Durano and Undersecretary Cynthia Carrion for endorsing this event. To our co-sponsors SM Mall of Asia and Philstar.com. Media Sponsors, Mediag8way, Getzmo.com, Business Mirror, VIVA Prime. Congratulations to all the participants. These are the pioneer athletes of FAME Philippines and eligible judges for the next FAME Philippines events and other FAME events worldwide.
Rodora Trinchera
TOP RUNNERS UP Manuel Oliva Alejandro Mendelebar Ramil Guerrero Michael John Cristobal Jonathan Casimiro Edric Serjio Ente Jeffrey Francisco Eduardo Abellar Jr. Eric Garcia Charies Mendez Jose Rafael Acosta
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Photo by Bern
anrd Ronin
Manuel Oliva
Thank you also to the Judges: Mark Dungo, Carlo Canta and Darius Gruszcynski. Executive Producers Ron Isip and Jay Diego. Thank you to the staff; Tonton Manjares, Demujin Antiporda, Sieg Concepcion, Kenneth Domingo, Adel Francisco and Jet Palomo. Nonie Mediarito and staff for the Video coverage.
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Bodybuilding Novice
Alvin Clerino Muscle Model
angel a Ar c h
Mick Escolin
Br end
TOP WINNERS
Cris Carasig
The first FAME Philippines 2009 was held on March 28, 2009 at the Centerstage SM Mall of Asia. The first winners will be the ones who will be the representatives of FAME Philippines.
Cris Carasig
Masters Novice
Jun Danganan
Bodybuilding Advance
Josephine So
Fitness / GrandMasters
Melonna Mira
Swimsuit Model / Juniors
Rhodora Trinchera Figure Physique
Meei Leiw
Fitness (MALAYSIA)
SEE YOU ALL at the 2010 FAME PHILIPPINES March 2010
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PHILSTAR
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SAMMY
AYOCHOK
Mr. Universe Greece 1997
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It is indeed my pleasure and an honor to be featured in this newly resurrected Ironpinoy Magazine. When Mr. Bong Pico asked me to write this article – regarding my Ideals, Mission, and Vision for the Pinoy Bodybuilder, I readily accepted the task at hand. By Sammy Ayochok.
The Filipino Bodybuilder As a Whole Person and a Dedicated Athlete
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he great statesman Carlos P. Romulo coined the phrase – “Bodybuilding Is Important For Nation Building.” This really means a lot to me and our sport in general, for nothing is further from the truth and it is a continuous challenge to adhere and hold true to its value. Training for bodybuilding is not limited to time alone. It is a way of life. It’s not just about gaining muscles and winning trophies or gold medals. Rather, I consider bodybuilding as an holistic approach to “whole-person” and character development – not just physical, but both mental and spiritual. As bodybuilders – whether competitive or not, gold medal winner or not, we have social responsibilities we need to keep, share, and perform. Whether at home, at work, or in public, we must interact with others showing respect,
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SAMMY AYOCHOK integrity, and dignity. As models and ambassadors of bodybuilding sport, we must practice what we preach and lead by example. Bodybuilding is not just a sport but also a science and an art. It is a sport because there is competition which adheres to a set of judging criteria. It is a science because a bodybuilder needs to experiment, learn, and research what is best for him or her in terms of training modes and techniques, proper nutrition and food supplementation. It is an art because he/she needs to learn, practice, and perfect how to pose on stage during competitions to the best of his/ her advantage. When one trains with weights or any form of resistance, he/ she is building something. Be it purposely for muscular gain, strength, speed, or power, all the same, I consider this as bodybuilding. Thus, it can be said that it is an important foundation for all sports. As bodybuilding athletes, we need to rally for UNITY in order to efficiently and effectively promote and develop our beloved sport. We need to inject new blood of honest, dedicated, and effective leadership to realize the dreams and aspirations of the next generation of athletes. We need a leader who has the passion to share in achieving the athlete’s goals, and the empathy to understand the needs and requirements of the bodybuilder. Our sporting organization is facing this challenge right now, and I exhort everyone to cooperate cohesively to achieve solidarity in our sport. I would be happy to see the sport of bodybuilding in our country united under one umbrella organization. An organization devoid of dirty
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politics, corruption, and lack of transparency. Together, we can achieve this vision. Remember, nothing will happen if we don’t make it happen. My best advise to young and upcoming bodybuilders is for them NOT to neglect their education whether academic or technical. Not all of us can become star bodybuilders and make a living out of it. When one retires from competition, you need to have a job to sustain yourself and support your family for the rest of your life. I am now on my third year here in Shanghai, currently serving as company Health Fitness Director for Megafit – China Sports and Wellness Clubs. Working in China mainland is truly challenging, but I am proud to say that as a Filipino, I am flowing well with the Chinese culture and management style. Of course I miss my country, family, and friends, but I am not going to live here forever. I am looking forward to come home and find a way of giving back to the sports of bodybuilding what I gained from it. I would not be where I am now if not for the dynamic and unselfish support bestowed upon me during my early years of development by great fellowFilipino bodybuilders and leaders like the late Mang Tom Ortega, Kuya Rolly Pintoy Dantes, General Job Mayo Jr., Manong Nick Domalsin, Sir Stan Carbunco, and Kuya Dong Celorio Antipas, to name a few among the greats of Pinoy Bodybuilders. Again, I wish Ironpinoy Magazine publishers the best of Love, Health and Luck in your future undertaking. It feels great to be part of a noble deed. Kudos and more power!!! May your tribe increase.
BIOS
Certified Health & Fitness Specialists by Physical Fitness Association of Hongkong, Certified by International Physical Fitness Association (IPFA) as Senior Fitness Personal Trainer, Certified Strength and Conditioning Coach by Philippine Olympic Committee, Certified Strength and Conditioning Coach by the Philippine Sports Commission, Certified Personal Trainer by the National Strength and Conditioning Association, Certified Strength and Conditioning Coach by IFBB and ABBF (International Federation of Bodybuilders, Asian Bodybuilding Federation), 1987: World Bodybuilding Championships – Madrid, Spain – Runner-Up, 1988: Asian Championships – Singapore – Gold Medal, 1994:Hongkong - Asian Cup Professional Open Championships – Gold Medal, 1997: World Bodybuilding Championships – Athens, Greece – Gold Medal, 1998: Professional Mr. Universe – Birmingham, England – Runner-Up, 2001: Professional Mr. Universe – Paris, France – Gold Medal, 2003: Masters Mr. Universe – Cuxhasen, Germany – Gold Medal.
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So, you want to be a
Reynold Domalsin PHILIPPINES, BAGUIO Mr. ASIA PACIFIC BODY 2007 ASIA PACIFIC CHAMPIONSHIPS
Carolyn Mailo NEW ZEALAND Ms. ASIA PACIFIC BODY 2007 ASIA PACIFIC CHAMPIONSHIPS
2007 NABBA Asia-Pacific Championships, Boracay Photo by JOEY ALDOR
BODYBUILDER? F
or whatever reason you may have, you decided to start bodybuilding. Then you became aware of the following: what should I do? How should I workout? What should I do about my diet? How often should I workout? Do I need to workout with a partner? These are just some examples of the many questions that you might ask when you decide to start bodybuilding. This article is intended to guide you and give you a basic knowledge that is necessary to become successful in your quest to be a bodybuilder. By Oscar Gan,
Goals
Certified Personal Trainer Co-owner, Creative Fitness Systems, Maryland, USA
Setting a goal is a very important part of your training program. It is used to provide you with a direction. Visualizing your goal can be a strong motivational factor for you. First, you must set your short, medium and long-term goals. You must write down all your goals to provide for accountability and be sure to keep all your paperwork for future reference. Let’s start with your long-term goal. Figure out what exactly you want to accomplish as a bodybuilder. Typically, your long-term goal will run approximately about 1 year to several years from the day you started. Think of it as your ultimate goal in bodybuilding. It can be something like winning an international bodybuilding tournament or use bodybuilding as a vehicle to pursue acting and/or modeling. Your long-term goal may even be impossible to achieve depending on your ambitions, but it doesn’t matter, you must set that long-term goal. Next, you have to set your medium-term goal. Your medium-term goals will lead you to achieve your long-term goal. It may take several medium-term goals before you can ever achieve your long-term goal. Medium-term goals must be realistic. A typical medium-term goal will run from 6 months to 1 year. It could be an upcoming tournament that you plan to compete in. Finally, to achieve your medium-
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term goal, you have to set your short-term goals. Your short-term goal will be your training program. To prepare your short-term goal, you need to determine your current body statistics. Next, project what your body statistics should be for your next goal. Then, you will need to design your training program so that your current body statistics will gradually lead you to the target body statistics of your next goal. For example, your current weight is 140 pounds and you want to be at 155 pounds in 6 months. Your medium-term goal will be to gain 15 pounds of muscle in 6 months. Your short-term goal, based on your medium-term goal, is to gain 2.5 pounds of muscle per month. You will need to design a mass-gaining program that would allow you to gain 2.5 pounds of muscle per month for the next 6 months. After each month, you will assess your body statistics and determine if you need to alter your training program in order to reach your next goal. Your short-term goals should be renewed each month. Each training program will be designed to take you from your current body statistics to the body statistics of your next goal. It is not necessary to check your body statistics on a daily basis, as not much change will occur. Monthly assessment is preferred because it
will be helpful in motivating and guiding you throughout your training programs. Write up a weekly schedule in which you can include your training program in your daily routine. A good workout will take about 1 to 1.5 hrs per day. Once you’ve designed a program, you have to remember to stick to the program. This is consistency. Working out on and off is a sure way to fail and loose your motivation. You can only improve and earn the benefits of your training by training consistently. Use your goals to motivate and remind you to keep training.
Nutrition Nutrition is a complex subject to discuss with the beginner. For the body to function properly it needs six essential nutrients, these are carbohydrates, protein, fat, vitamin, mineral, and water. Basically, the body needs food for energy. Energy is measured by calories. Calories come from food sources such as carbohydrates, protein and fat. Carbohydrate sources include potatoes, rice, fruits and vegetables. Protein sources include all kinds of meat, fish and egg whites. White meat such as chicken breast and fish is recommended over the red meats. Fats can be derived from butter and
cheese. A gram of carbohydrates is about 4 calories. A gram of protein is about 4 calories and a gram of fat is about 9 calories. A typical bodybuilders diet consists of 50% Carbohydrates, 40% Protein and 10% Fat. Typically this translates to about 1 to 1.5 grams of protein per body weight. Eating small meals every 2-3 hours will increase your metabolism. Since there is less activity at night, it is best to eat more carbohydrates during the day and fewer carbohydrates during evening meals. Avoid foods that are high in sugars. At least 70% of your carbohydrates should be complex carbohydrates. Drink plenty of water, at least 2 liters every day. The key to gaining or loosing weight will be to manipulate (add or subtract) the amount of calories you consume, in order for your body to function during your daily routine. If you consume more calories than your body uses, you will gain weight. If you consume fewer calories than your body uses, you will loose weight. Don’t be too concerned with your weight! Once your muscles are developed, you will look your best when you drop your body fat regardless of what your weight may be. Pay more attention to your body fat percentage as it pertains to your weight. Ask your local gym trainer to measure your body fat percentage. You can then determine
2007 NABBA Asia-Pacific Championships, Boracay Photo by JOEY ALDOR
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Features
how much lean muscle weight and body fat weight you have. This is part of your body statistics for your goals.
Training
Perhaps the subject most synonymous to bodybuilding is the weight-training program. The key to success is high intensity training HIT. Your muscles have the ability to adapt to the demands you put on it. By gradually increasing the demand on your muscles, such as increasing the weights or repetitions, you can improve the strength and size of your muscles. Work your muscles to failure plus 1 or 2 more negative repetitions. Studies have shown that you are 20-40% stronger on the eccentric (negative) phase. Avoid overtraining your muscles and get to know the difference between muscle fatigue and injury. When you feel a sharp pain from your exercise, stop immediately as you might have injured yourself. Some injuries can take weeks or months to heal. It is better to allow an injury to heal before returning to your program. Try to develop an intense training mentality. When you get to the gym, turn it on! Do not allow a 1 hour workout to turn into a 3 hour social gathering. Finish the workout first, then socialize after.
Rest
Rest is an import a n t part of the muscle building process. During a high intensity workout, the muscle fibers for the particular body part worked are torn apart. It is only by resting that the muscles will be able to recover. A typical muscle recovery period will take about 24-72 hrs. The higher the intensity of the workout, the longer the time necessary to recover will be. You
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must try to get at least 6 hours of good sleep each night.
Supplements Supplements can be used as a tool to help you with your program. Beginners may use the following basic supplements. First, take a multivitamin every morning. As mentioned earlier, vitamins and minerals are 2 of the 6 essential nutrients your body needs. Most multivitamins do not have the recommended daily allowance of calcium. Therefore, take calcium supplements. Next, take amino acids after every meal. Amino acids are basic building blocks of protein. It is necessary for the muscle building process. Finally, drink protein shakes as a meal replacement and after a high intensity workout. A well balanced diet should provide you with the proper nutrition your body needs. Since that perfect diet is hard to achieve in today’s lifestyle, supplements are there to help you with your nutritional needs. There are a large variety of supplements
Basic guidelines to follow: 1. Safety is first. Use a good knowledgeable spotter for best results. 2. Always warm-up (about 5-10 minutes of cardiovascular activity), then stretch your muscles prior to your workout. Also, stretch your muscles you’ve just worked after your exercise. 3. Use proper form by using a full range of motion. Avoid jerking the weights you are lifting. Control the weight. You are bodybuilding not powerlifting. Avoid cheating. 4. Concentrate on and visualize the muscles you are working on for that particular exercise. 5. Don’t forget to breathe. Breathe out on the lift and breathe in on the release. www.ironpinoy.com
Personal Trainer
One good way to get started on your training program is to hire a personal trainer. There are different types of trainers. Some are certified personal trainers, some are athletes who train people based on their own experiences and some are non-certified trainers but has lots of experience in the industry. A certified personal trainer who also has the experience in the sport of body-
Sample exercise program: This is a basic program designed as a foundation for beginners. Use sufficient weights to work the muscles to the point of muscle failure. Go at your own pace and work your way up to this routine. Monday (Back)
(Hamstrings) (Calf)
Tuesday
(Shoulders)
(Traps) (Abs)
Wednesday (Cardio) Thursday (Biceps) (Quads)
(Calf)
Lats Pulldown Cable Rows Bent Over or T-Bar Row Leg Curls Stiff Leg Deadlift Standing Calf Raise Seated Calf Raise
4 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps 4 sets of 10 reps 4 sets of 10 reps 3 sets of 10 reps 3 sets of 10 reps
Seated Dumbbell Press 3 sets of 10 reps Behind the Back Shoulder Press 3 sets of 10 reps 3 sets of 10 reps Side Lateral Raises 3 sets of 10 reps Front Raise Rear Lateral Raise 3 sets of 10 reps Upright Rows 3 sets of 10 reps Dumbbell Shrugs 3 sets of 10 reps 3 sets of 30sec to failure Leg Raises Crunches to the left and right 2 sets of 45sec to failure 3 sets of 1 min to failure Crunches Cardiovascular activity for 30-45 minutes on Wednesday Saturday and/or Sunday if trying to loose weight. Take these days off if trying to gain weight. Barbell Curls Preacher Curls Seated Dumbbell Curls Leg Extensions Squat Leg Press Lunges (Weighted, Alternating) Standing Calf Raise Seated Calf Raise
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4 sets of 10 reps 4 sets of 10 reps 3 sets of 12 reps 4 sets of 15 reps 3 sets of 12 reps 3 sets of 10 reps 3 sets of 10 left & 10 right 3 sets of 10 reps 3 sets of 10 reps
building is preferred. Your safety is the first priority of a personal trainer. A certified personal trainer will have the knowledge of the basic aspects of exercise including safety, injury prevention, health risk screening, training techniques, nutrition, hydration, proper spotting techniques, and the most up-to-date information on exercise programs. The Red Cross certifies CPT’s in giving CPR and First Aid. Your personal trainer will not only guide you through your workout and diet, but also keep you motivated and give you the necessary tips on contest preparations. Interview and get to know your trainer prior to hiring them. You should be comfortable and have a good rapport with the trainer you want to hire. Communicate with your trainer, let them know exactly what you are trying to accomplish. If you cannot afford to hire a personal trainer, then maybe befriending one is the next best thing. Each item in this article can be written in further detail as an article by itself. This article is intended to provide a basic knowledge for the beginner to prepare for a bodybuilder’s training program. Good Luck!
Pablo Navarro Musclemania Philippines 2002
out there. Some are safe and some are not. Be careful with what you consume into your system. Research the product you are planning to use before using it. Extra care should be given on how to use the supplement and who should use it. Find out the negative effects of the supplement you are considering. If you’re not sure about whether a supplement is right for you, ASK?
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Ultra Mega High Volume Training, UMHVT by Carlomagno Canta,CSCS
N
othing beats the classic. The most effective programs comes from the programs of yesteryears’ bodybuilders. 5x5 was formulated by Reg Park. GVT, German volume training, may sound like rocket science but the Iron Guru Vince Gironda has been using it with a simple name, 10x10. It seems that bodybuilding legends are attracted to matching set rep scheme. 5x5,3x3,10x10, 8x8, etc. Now lets bring back another classic. We could call it the Ultra Mega High Volume Training, UMHVT, or quite simply the 20 set program. Popularized by the most famous bodybuilder of all time, the “Governator” Arnold Schwarzenneger and recently by fan favorite bodybuilder, Lee Priest.
Not for Everybody
Now this is an advance program. and simple to apply but I won’t recommend it to beginners. Beginners can get result with a lower volume pram of 1-3 sets. Beginners are not yet accustomed to this high volume and might lead to overtraining and burnout.
How to apply
This works best as a split. Lets say you are going to work Chest and Back today. So tell yourself I’m going to do 20 sets for today. Choose 1-4 exercises for the workout. And do as many reps as you can with the maximum of 15 reps without going to failure and do 20 sets.
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Example Superset 1 A1Bench Press A2Barbel Row Set: 5/5 (10total ets) Reps: 15/15,12/12,10/10,8/8,8/8 Superset 2 B1Incline Press B2Lat Pulldown Set: 5/5 (10total ets) Reps: 15/15,12/12,10/10,8/8,8/8
Richard Baylo
Raffy Mancanes
STEROIDS Q&A
Q
Continuing series
What
are
Steroids?
These are NOT “Food Supplements” or synonymous to “Supplements” as other people would put it. Anabolic steroids, or anabolic-androgenic steroids (AAS), are a class of steroid hormones related to the hormone testosterone. They increase protein synthesis within cells, which results in the buildup of cellular tissue (anabolism), especially in muscles. Anabolic steroids also have androgenic and virilizing properties, including the development and maintenance of masculine characteristics such as the growth of the vocal cords and body hair. The word anabolic comes from the Greek anabolein, “to build up”, and the word androgenic from the Greek andros, “man” + genein, “to produce”. Anabolic steroids were first isolated, identified and synthesized in the 1930s, and are now used therapeutically in medicine to stimulate bone growth and appetite, induce male puberty, and treat chronic wasting conditions, such as cancer and AIDS. The American College of Sports Medicine acknowledges that AAS, in the presence of adequate diet, can contribute to increases in body weight, often as lean mass
increases, and that the gains in muscular strength achieved through high-intensity exercise and proper diet can be additionally increased by the use of AAS in some individuals. Some health risks can be produced by long-term use or excessive doses of anabolic steroids. These effects include harmful changes in cholesterol levels (increased lowdensity lipoprotein and decreased high-density lipoprotein), acne, high blood pressure, liver damage, and dangerous changes in the structure of the left ventricle of the heart. Ergogenic uses for anabolic steroids in sports and bodybuilding is controversial, because of their adverse effects and the potential to gain an advantage conventionally considered “cheating.” Their use is considered doping and banned by all major sporting bodies. For many years the AAS have been by far the most detected doping substances in IOC-accredited laboratories. In countries where AAS are controlled substances, there is often a black market in which smuggled or even counterfeit drugs are sold to users. Source: http://en.wikipedia.org/ wiki/Anabolic_steroid
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SHORT CLASS 1ST: RODULFO MANABA - ILO-ILO 2ND: RAMSEY HAMJA - ZAMBOANGA 3RD: ORLANDO SMITH JR. - BAGUIO 4TH: RICHARD ALFEREZ - PALAWAN 5TH: JAY- RYUBAL - CEBU WOMEN’S OPEN 1ST: EMAY GUIAP - QUEZON CITY 2ND: ANGELICA ALTAVANO - LAGUNA 3RD: MA. ANNAMARIE PALOMADO - ILO-ILO
GUIAP & ALTAVANO IP 24
Organized by Workout Fitness Center Dennis & Sheila Delgado more photos www.ironpinoy.com
EMAY GUIAP
MEDIUM CLASS 1ST: JIMMY ANSOK - ZAMBOANGA 2ND: ANTONIO VENTURILLO - ILO-ILO 3RD: REX RODRIGUEZ - SOUTH COTABATO 4TH: KARK JEFFREY FAJARDO - BUKIDNON 5TH: CHRISTI DON SIVA - ILO-ILO
TALL CLASS 1ST: LEONARDO BUENVENIDA - AKLAN 2ND: OWEN CARTAGENA - CEBU 3RD: KENNETH BENTON - CEBU 4TH: RICHARD PASCUA - ZAMBOANGA 5TH: PANCHO RAMIREZ - CEBU
KENNETH BENTON
JEFFREY FAJARDO
MASTER’S 1ST: ROQUE SEBASTIAN - ZAMBOANGA 2ND: EDDIE MUGAR - SOUTH COTABATO 3RD: ROGELIO CURILAN - ZAMBOANGA
JIMMY ONSOK
LIST OF WINNERS
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DENNIS & SHEILA DELGADO ORGANIZERS
ROWENA, DR. MARITES, EMAY
TALL CLASS
PATRICK TAN SEA AIR VP & JONATHAN LLEDO BIENVENIDO
ONSOK MANABA BATTLE OF CHAMPIONS
SEBASTIAN
DENNIS NICHOL DELGADO 2008 BORACAY CHAMP & ROWENA MARCAIDA MEDIUM CLASS
JEFFREY FAJARDO
REX RODRIGUEZ
SEBASTIAN MUGAR CURILAN MASTERS CLASS
SHORT CLASS
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PASCUA BENTON RAMIREZ BIENVENIDO 25 IP TALL CLASS
Gym Etiquette By Oscar Gan, CPT
A
Eduardo Abellar Jr. Photography by Mark So
gym environment should never be intimidating. By joining a gym, you are sharing the space and equipment with other members. The basic rule to remember is “Do unto others what you would want others do unto you”. Below are some unwritten rules of gym etiquette that should help make a gym environment fun and friendly. Everybody is guilty at one time or the other that’s why we should be reminded again and again until it is rule of thumb.
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A lot has been written about this article. Many don’t even know that it exists let alone followed. But at any rate here it is and hope that everything written will be followed and observed.
Be nice and considerate to other members. Would you want other members to be nice to you? Sure you do. Be considerate by keeping conversations to a minimum around other members and especially keep your voices down. No profanity! No shouting! No rude comments! No namecalling! When taking an exercise class, show up on time. Do not distract the class by creating your own routine. Do not leave your towel or training log book at another workout bench if you are using one. Avoid staring at other gym members. As much as possible leave your cellphone at your locker and or put it on silent mode or have your trainer hold it for you. You will only be away from your cellphone for at least an hour so put is away first where it is safe and avoid the stress it provides. Put away the weights when you are finished using it. Not everyone is as strong as you are. This is especially annoying to women, put the heavy weights away. Likewise, someone bench pressing 300lbs would not like it if they have to deal with putting away those 10lbs plates. Leaving dumbbells on the floor can cause someone to trip over and fall. Be sure to put it back to its designated area. Do not hog the equipment. If you are finished using the equipment, get up and allow others to alternate with you. The gym equipment is for all members to use. If you wish to alternate with someone, be polite and ask
to alternate with them. Do not jump right in. Follow the gym’s time limit on cardiovascular equipment, especially in a crowded gym. Do not have long chit chats with your friends while you are on the machines. Wipe your sweat off when you are finished using the equipment. Carry a towel or get some paper towel (a good gym will provide paper towels) to wipe off your own sweat from the equipment. Leaving your sweat in the equipment is disgusting. Be courteous in the locker room. Do not dump a pile of toilet paper in the toilet. Flush after using the toilet. Do not leave dirty tissue in the sink area and clean up the sink area after use, your janitor will love you for it. Do not stare at other members. Do not take up 2 or more lockers. Keep the benches clear. Do not take long showers. Do not scatter your things all over the locker room. Be considerate on where you put your things. Don’t put your big gym bag on the bench - the bench is for sitting not for a gym bag. Communicate with the staff and management. If you’re not sure how to work a machine, get help from a trainer on duty. This will save you from having an embarrassing incident in the gym. If something bothers you in the gym, it most likely bothers others as well. Let the manager know about the problem so that it may be fixed. Other members will appreciate it.
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VIBRAM FIVE FINGERS FLOW The typical human foot is an anatomical marvel of evolution with 26 bones, 33 muscles and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised. http://www.vibramfivefingers.com/
SENNHEISER SPORT HEADPHONES Indestructible Exercise-Friendly Headphones http://www.sennheiserusa.com
NEW THIS
MONTH
Automatic Motorbike
It’s like nothing you’ve ever seen on two wheels. And for good reason: Honda’s stunning new DN-01 is in a class of its own—the world’s first crossover bike. Yes, it’s an automatic—but an automatic unlike anything you’ve ever seen. You can shift it into six preset ratios, or you can let it function as a stepless, no-shifting Continuously Variable Transmission, or CVT. This bike is going to turn heads like no other in 2009. http://powersports.honda.com/2009/dn-01.aspx
Marvin’s Pancake by Carlo Canta, CSCS Practical Strength advocate Marvin Noguera shared his morning recipe for a quick energy, high protein and Nutricious breakfast Ingredients: ¾ cup Quaker quick oats or oldfashioned oatmeal 4 egg whites 1/2 apple, diced 1 scoop protein powder 1 Tsp. Cinnamon Yield: 1 large pancake Direction: 1.) Put all ingredients together in a mixing bowl. Stir until the mixwww.ironpinoy.com
ture has a semi-liquid pancakebatter-like consistency. 2.) Spray some non-stick spray on a frying pan and pour the mixture into the pan. 3.) Cook on medium heat. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm. Notes: For higher protein diets, add one scoop of vanilla protein powder (“Designer Protein” brand “vanilla praline” adds a nice flavor too). Wrap up your pancake in foil and take it to go, put it in the
fridge for later use, or eat it hot! Oatmeal pancakes will stay fresh all day long without refrigeration. Nutrition Info: Serving Size: 1 pancake Calories: 423 Protein: 39.5 g Carbs: 53.5 g. Fat: 6 g
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Building Personal Training Business By Kimberly Lee Tan
How many times have you invested advertising Peso to promote personal training only to be frustrated by the lack of return? To add to your frustration, trainer often neglect the best, most economical and obvious form of marketing when they fail to promote themselves.
T
rainers don’t intentionally sell their services poorly, nor are they lazy. They just need education and training. Following are examples of activities that encourage trainers to get out of their comfort zone and ask for business, and that create a team approach rather than pit trainers against each other. When leading these activities or performing them for the first time, reward effort, and remember, any new exercise requires practice.
TRAINER CONTRACT
The Club Manager should sign an agreement with each of the personal trainer requiring them to set goals based on the numbers of contracts they will make each day or month. The Club Manager should coach trainer to commit to their goals and track their progress, but they should not set some arbitrary number for trainers. This way, it is the responsibility of the trainers to reach their goals and ask for support when needed. ( At this point, there is a clear measure of whether the trainer is a good fit for the job during the review). The agreement should include the number of sessions per week the trainer will have, the number of new contacts they’ll make daily, and the number of follow up calls made to inactive clients. Strive for 50 to 70 percent renewal rates and 50 to 70 percent minimum new business leads generated by the trainers. Those numbers will be the result of trainers making daily calls and approaches. Meet with new staff members every day for three weeks and check to be sure they are in the habit of using this new procedure. Then continue daily self tracking, but cut back on one on one meetings to a weekly basis for nine more weeks, by their 90-day review, trainer will have habits that lead them to success.
SPECIAL PROMOTIONS
Another trainer incentive is to offer a Very Important Promotion (VIP).
IP 28
For example, a “One Day Only” special can be offered from open to close. Trainers shouldn’t be informed of the promotion until close the night before, so there is no risk of pre selling or up setting members unable to take advantage of the sale, Personal Training fees are dropped to your largest package rate, regardless of how many are purchased. The offer is good for new clients only, and payment has to be collected before close that day. The urgency created by the offer motivates trainers to follow up on their referrals or leads. It gives them a specific reason to talk to people that day. It is possible to generate four times your typical revenue on that day. Use the program’s success as an example of how much trainers could get done if they repeated those habits everyday.
LONG TERM CONTEST
Many trainers enjoy little healthy competitions. Incentive contests give them reason to pull out the stops at what might be slower times of the year, like holidays or religious
Regular Programs & Incentives Can Help Your Trainer Become Better At Selling & Renewing Personal Training Contract.
seasons. To make the incentive appeal to everybody, equally weigh activities. If you awarded points for only new business or number of sales in a period, it wouldn’t accurately reflect contributions made by all staff members. Trainers earn points for the number of sessions conducted, new business, renewed contracts, participating in marketing events, testimonials collected, etc. Trainers enjoy seeing scores accumulate weekly during the month –long contest, so post a graph in your break room. The cash prize of Php 15,000 is awarded to the winning trainer at the staff meeting. The cost to you is the cash prize and minimal time spent recording numbers you should track already. The excitement and additional effort by the trainer result’s in everyone’s win with their increased business that month. If you hope to involve trainers in becoming their own best source of new business, provide regular and consistent opportunity for repetition until it becomes a set of daily habits for your staff. Training for sales can be made more fun and team-oriented, and less isolating, and individual successes can motivate the group. Consistency flexing the right muscles will build your personal training business to its full strength. CM About the Author: Kimberly Lee Tan is a Recreation Manager, Al Areesh Club, Al Badia Community Centre, Dubai Festival City. ACE. AFPP, AIE, Life Fitness Certified International Personal Trainer. Kickboxing & Mix Martial Arts Trainer. For more information please visit his page at www.ironpinoy. com
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29 IP
JUNIOR MEN’S CHAMPIONS are presented by Datuk Paul Chua, IFBB VP for Asia & ABBF Sec-Gen/Treasurer and Mr. Erap Garcia, Philippine Skating Union official: Gold - #4 - John Homer Valmonte (Mighty Marks Gym); Silver - #3 - Kenneth Cayat (Iron Master Gym); Bronze - #2 - Jesse Virata (Frozen Muscle Gym).
FLYWEIGHT DIVISION (Stage Winners Pre-Dope Test) are presented by Messrs. Christopher and Gilson Pintoy Dantes (nephews of the late Mr. Universe 3rd Runner Up to Arnold Schwarzenegger): Gold - #9 - Mario A. Paquito Jr. (Real Fitness Gym - Benguet); Silver - #7 - Rey Ylanan (Gloritel Gym, Davao City); Bronze - #6 - Domingo Sta. Teresa (Physique Fitness Gym).
Congratulations to the OFFICIAL winners of the “2009 NATIONAL BODYBUILDING & FITNESS CHAMPIONSHIPS” JUNIOR MENS Mr. JOHN HOMER A. VALMONTE Mighty Marks Gym-Manila FLYWEIGHT Mr. MARIO A. PAQUITO JR. Real Fitness Gym-Benguet
BANTAMWEIGHT DIVISION (Stage Winners Pre-Dope Test) are presented by Mr. Vhir and Ms. Cecille Tubera, arnis students of the late arnis master and bodybuilding champion Roland Pintoy Dantes): Gold - #1 - Dindo Amper (Holiday Gym & Spa); Silver - #6 - Nelson Totanes (Kidlat Gym/Platinum Gym, Kuwait); Bronze - #7 - Vicente “Jon” Galedo Jr. (Body Flex).
BANTAMWEIGHT Mr. DINDO U. AMPER Holiday GymDavao City Ms. Fitness Ms. RODORA TRINCHERA SWPIArnaiz-Makati City Welcome to the RP Bodybuilding & Fitness National TEAM PHILIPPINES 2009-2010
LIGHTWEIGHT DIVISION (Stage Winners Pre-Dope Test) are presented by Chief Judge Edgar C. Lim; PFBB VP Engracio “Asiong” L. Tiu; Mr. Red Dumuk, OICMuay Thai Association and VP-Triathlon Association: Gold - #2 - Alex Javier (Maic’s Gym); Silver - #8 - Joselito Alcazar (Body Worx Spa & Fitness Club); Bronze - #6 - Samuel John Solon (Sam Slim Gym, Bacolod City).
WELTERWEIGHT DIVISION (Stage Winners Pre-Dope Test) are presented by Hongkong and Bangkok businessman David Halperin and Steve Valda: Gold Rondario (Oz Fitness); Silver - #2 - Ricky Posas (Universal Gym); IP- #3 30- RuelBronze - #8 - George M. Hadson (Real Fit Fitness Gym).
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LIGHT MIDDLEWEIGHT DIVISION (Stage Winners Pre-Dope Test) are presented by PFBB Lifetime Achievement Awardee and PBSF Sec-Gen Ross Hilario and DZSR Sports Radio 918KHZ Anchorwoman Ms. Judith Caringal: Gold - #4 Eric Garcia (Double A Gym); Silver - #2 - Jesus L. Duga (Muscle Blast/Cyberflex Gym, Cebu); Bronze - #5 - Sunny Go (Slimmers World).
2009 International Judging Seminar Participants
4 April 2009 - 9AM-9PM - ONSTAGE, Greenbelt I, Makati City Jonathan M. AVILES Gold’s Gym-Galleria, Quezon City Ramon G. BARRA Tagaytay Fitness World, Cavite Norman M. BARRANTES Technofit-Binondo, Manila Francisco Antonio C. BORLAIN Slimmers World-SM Megamall, Mandaluyong City Albert I. CUESTA Planet Infinity, Quezon City Wilson S. DOMALSIN Hercules Gym, Baguio City Benjamin C. JACINTO Jr. Angelito B. LLORA Megafit Group-Shanghai, PRC Dulce Carina O. PURUGGANAN Planet Infinity, Quezon City Joseph M. VELASCO Gold’s Gym-Glorietta 3, Makati City
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LIGHT HEAVYWEIGHT DIVISION (Stage Winners Pre-Dope Test) are presented by Mr. Mike Lee of Bandera and Dante Simon of Hataw/Police Files: Gold #3 - Jonathan Casimiro (Maic’s Gym/Brickroad Gym); Silver - #2 - Ricardo L. Soriano (Hayat Fitness Center, Kuwait); Bronze - #1 - Ronald Allan Rubonal (Ripped Gym).
FITNESS CHAMPIONS are presented by former Fitness Champion, now Business Development Manager of SM Supermalls Ms. Maria Regina “Gina” Katigbak and PFBB VP Engracio “Asiong” L. Tiu: Gold - #4 - Rodora Trinchera (Slimmers World); Silver - #1 - Emay Guiap (Oz Fitness/Planet Infinity); Bronze - #2 - Allen Sales (Motz Fitness Group).
ORGANIZING COMMITTEE members pose in posterity - Emcee Rick Yap Santos of DZSR and NBN4; Chief Judge Edgar Lim of Technofit Gym; ABBF Sec-Gen/ Treasurer Paul Chua from Singapore; PFBB Sec-Gen and POC Auditor Corinna Benipayo Mojica, PFBB President Luciano C. Lim of Excellent Travel, Tournament Director Nicky Tsai of Ensayo, PFBB VP Engracio L. Tiu of Audion, and Head Marshal Boy Marinas of Antipolo.
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Features
S
ummer is almost over and I’m willing to bet that weight loss is one of your outstanding goals. Now, let’s check on that! Be honest with yourself. We all know that eating right is more than half the battle. What is it about eating right that make most people loathe it, or perhaps quit in the middle of their journey to become healthier? Below are some of the guidelines that you can effectively follow to help you in your weight loss goals.
1
The choice depends on you. Deciding to eat better is a conscious choice and begins with the desire to change. After all, the success meter of one’s weight loss journey is not so much measured on whether or not he/she is able to start it, but rather on whether or not he/she can actually stick to it! Think about how many success stories are there? Admit it or not, there aren’t many! Those who succeed derive their dedication from within.
2
Losing to WIN!
Stephen Roman J. Chua-Caedo 2007 Great Bodies finalist
IP 32
Good things come to those who wait! Weight loss is a great goal, and if you think that achieving significant objectives is a walk in the park, then you are wrong. Experiencing an overnight success rate with dieting is a myth! It takes time to integrate proper eating habits, and to see worthwhile results. Give yourself at least two to three months. The transition is not going to be easy.
3
Understand what the term “diet” actually means. The term “diet” should go handin-hand with the word “lifestyle.” Unfortunately, many people have this negative perception on “diet” because it possesses, for some reason, the stereotype of an agonizing and deprived phase one has to go through in order to lose weight. What’s worse is the rebound that comes after one has finished “dieting”. Dieting is a marathon. It’s a progressive and on-going thing.
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4
When you look good, you feel good: Most, if not all, can attest to this saying. Everyone understands it, and I’m sure that everyone believes it is true! Eating properly will lead to countless benefits, some of which are a leaner body, more selfconfidence, clearer complexion, sharper thinking, more stable energy levels, decreased mood swings, and lessened hunger. Here’s the challenge to those who want to make the decision to change. Try and stick to your plan until you see these benefits. Trust me; you’ll change your view on “dieting”.
beef, lean pork, fish, protein powder. Carbohydrate sources: sweet/ regular potato, brown rice, oatmeal, whole-grain cereal, wheat bread, wheat tortilla, wheat bagel, fruits and vegetables. Fat sources: avocados, olive oil, canola oil, nut butters, seeds/ nuts, flax oil, fish oil
7
5
Calories in versus calories out. There are two simple principles to adhere to: “When you consume more than what you can burn, you will gain weight. When you consume less than what you can burn, you will lose weight.” Yes, you can gain weight eating “good, clean” food like sweet potatoes and grilled chicken if you overdo it. On the other hand, you can lose weight eating “dirty, junk food” like ice cream and chocolates if your total caloric intake of these food items is lower than what you can expend. Therefore, when deciding to live healthier, REMEMBER these two guidelines: (1) Know what to eat, and (2) know how much to eat.
“It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.” James Gordon, M.D.
6
Taste should not be sacrificed. True, it might take some more effort to make “good, clean” food taste better. But since you are on the road to a commitment, might as well make it fun and more exciting. The foods that we eat are naturally tasty, and much of the delicious items we think of (read: bad for you) have tastes that are acquired. The key is sound food choices. Preparing and making them taste palatable lies on your creativity! Protein sources: chicken breast, eggs, milk, cottage cheese, lean
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Now, let’s get started! HOW? Here’s my tip. Get your bodyweight, and preferably, have your body fat measured as well. Then, for a week, jot down what you eat daily. After one week, assess your bodyweight. If you gained weight, then you are most probably eating more than normal. Conversely, if you lost weight, then you are most probably eating less than normal. After, decide which path to take. It is not imperative that you grab a weighing scale and measure your food (though that’s more accurate), but at least have some way to control your food portions.
8
Wait! Does that mean you cannot enjoy your favorite food anymore? Nope. There’s this thing called moderation. Although I want the majority of your food intake to come from healthy sources, you can still enjoy sinful food occasionally. If you crave for cheesecake, go ahead and have a slice, but don’t devour the entire cake! You get the drift. Know your limits and you can create a healthy balance. Live life and live healthy! Hopefully, you find my article very refreshing and useful. I wrote things straight to the point. Remember that what you have read is just a start, and the determining factor is what you decide to do once you put this magazine down.
BEFORE: 230lbs
About the Author: Stephen Roman J. ChuaCaedo is a 2007 Great Bodies finalist and currently works as a financial analyst for a multinational corporation. Still works out regularly 6x a week.
33 IP
HISTORY OF BODYBUILDING & FIT T he term “bodybuilding” was first used in 1881 by Robert Roberts, a member of the staff at the Boston YMCA. He also developed the exercise classes that led to today’s fitness workouts. It is not so far-fetched then to presume that when the YMCA of the Philippines was founded in 1898, bodybuilding was introduced to Filipinos at about the same time. In the 1900’s Filipino bodybuilders found their way into show business as leading men or strong “character” actors. They were also favorite consorts for carnival and sorority queens from the 1920’s onwards and escorts for beauty contestants from the 1950’s to the present.
THE FOUNDING YEARS
Organized bodybuilding saw its inception in 1951 when the first nationwide Mr. Philippines was launched by a leading manufacturer of rubber shoes in the Philippines. In 1955 the
California Arnold Schwarznegger.
In 1979 IFBB Philippines took over from the PCAP, and in 1985 the Philippines Bodybuilding Federation (PBBF) replaced the IFBB Philippines. In 1986 women’s bodybuilding and mixed pairs competitions came into reality.
THE FIRST GOLDS
Philippines Weightlifting & Physical Culture Assn. (PWPCA) formally took over the holding of the national championships, the Mr. Philippines competitions. The PWPCA was later absorbed by the Philippines Weightlifting & Bodybuilding Assn. (PWABA).
INTERNATIONAL RECOGNITION
In 1959 the Asian Bodybuilding Federation (ABBF) was established. The organization today comprises the union of 40 national federations governing the sport for both men and women, on the basis of one federation/ association per country.
Sammy Ayochok Mr. Asia Malacca 1987 IP 34
In 1964 the PWABA affiliated with the Asian Bodybuilding Federation (ABBF). In 1968 the PWABA split into two organizations – one for bodybuilding and the other for weightlifting. Its name was consequently changed to the Physique Culture Assn. of the Philippines (PCAP). In 1970 the ABBF affiliated to the International Federation of Bodybuilders (IFBB) whose most renowned athlete, member and official is the present Governor of
It was also during this time that Philippine bodybuilding ruled the sport in Asia. Bontoc-based middleweight Simeon “Sammy” Ayochok captured the gold in consecutive Asian Bodybuilding Championships in 1986 in Taipei, and in 1987 in Malacca, and clinched it again at the 1987 SEAGAMES Jakarta, this time in the light heavyweight division. In 1989 the PBBF was taken over by the Philippines Bodybuilding Sports Federation (PBSF). In the 1991 SEAGAMES Manila welterweight Renato Dio delivered the gold for the country.
THE MILLENIUM YEARS
After 49 years of organized bodybuilding with six namechanges, the Philippine Federation of Bodybuilders Inc. (PFBB) assumed responsibility for the sport in the year 2000 and has remained the controlling organization for the sport. As the official National Sports Association (NSA) for bodybuilding and fitness for nine (9) years now, the longest-running organization has professionalized the administration and management of its Team Philippines. The PFBB has conducted its nationwide search for its national athletes with a national contest held every year with adherence to the World Anti-Doping Agency (WADA), conducting all its competitions with the mandatory doping test of all their first-place winners.
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TNESS SPORT in the PHILIPPINES
In the 2005 SEAGAMES Manila bantamweight Michael O. Borenaga and welterweight Alfredo G. Trazona delivered two golds for the country.
Bodybuilding and Fitness Clubs - January 2005 Greenhills San Juan
Having raised the bar towards quality bodybuilders and fitness competitors, PFBB-bred athletes are much in demand in management positions, fitness supervisors and instructors, personal trainers and bouncers here and abroad.
FOUNDATION OF ALL SPORTS
With the recent proliferation of world-class gyms in the country and the popularity of bodybuilding and fitness as correlated to health and living well, the sport has nowhere else to go but up. In the 1980’s the late Secretary Carlos P. Romulo was quoted as saying, “Bodybuilding is essential to nation-building”. IFBB co-founder Ben Weider has rightfully claimed “Bodybuilding is the foundation of all sports” for very obvious reasons. California Governor Arnold Schwarznegger, after winning his 7th Mr. Olympia title, proudly declared it as “the best sport in the world”.
Mr. Universe 1974 courtesy of Chris Dantes
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JUN DANGANAN Freelance model, Bodybuilder and Information Technology professional. Jun, is one of the people who loves what he do and does not wait and see. He is a self-promoter and works hard in his endeavors. “I am a natural athlete, an artist, a free soul. wherever my mind body and spirit takes me, i put my heart and soul into it, doing ordinary things extraordinarily good.� 2007 Mr. Universe Philippines Silver Medalist Physique Category 2007 Slimmers World Great Bodies 2nd Runner-up, Peoples Choice, Mr. Nutrilite, Mr. Photogenic 2009 FAME Philippines Winner Bodybuilding Advance
Photography by Lawrence Uy
2009 National Bodybuilding and Fitness 4th Place Light Middleweight Division
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RODORA TRINCHERA Dory, as commonly called by her friends, is a successful business woman, a mother and consistent beauty and fitness pageant winner. 2007 Slimmers World Great Bodies 1st Runner-up 2008 Mr. and Ms. Slimmers World 1st Runner up 2009 FAME Philippines Winner Figure Physique
Photography by Mark So
2009 National Bodybuilding and Fitness Winner Bodyfitness
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ROLAND “PINTOY” DANTES
IN MEMORY... all photos courtesy of Chris Dantes aka Sly Kane
Ben Weider photo courtesy of abbf.asia
Roland Dantes, called Pintoy by his peers, is one of the bodybuilders who made the Philippines proud. Pintoy is one of the very prolific patron and “Guru” of the Filipino Martial arts - ARNIS. He trained with other martial arts masters, such as Cacoy Canete and Edgar Sulite. Pintoy started bodybuilding when he got an injury from playing basketball in high school.
With the rehabilatation program he was introduced to bodybuilding. He got results and continued with it until he competed and won. Pintoy won the “Mr. Philippines” title five times between 1969-1980 and placed in competitions for the titles “Mr. Universe” and “Mr. World.” During and after his bodybuilding career, Pintoy worked several years as a police officer before becoming an actor.
“In sport, there are no limitations, no barriers of race, religion, politics or culture. In sport, we are in touch with each other. Bodybuilding is important for Nation Building” - Ben Weider, O.C., C.St.J, C.Q., Ph.D. IFBB Founder and Honorary Life President, age 85, Mr. Weider is survived by his wife of 49 years, Huguette,three sons, a sister, and his brother, Joe. Condolences from the global bodybuilding and fitness community may be viewed at www.abbf.asia and www.ifbbpro.com
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May his beautiful soul rest in the Lord’s hands and may his family find peace in the love of friends such as the Filipino bodybuilding and fitness community. October 22, 2008
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He is one of the best-known Philippine actors. He has had leading roles in different films including “The Pacific Connection” with foreign stars Nancy Kwan, Guy Madisson and other artists, and “Arnis: The Sticks Of Death.” He was also memorable in the National Artist for Film Eddie Romero’s “Banta ng Kahapon,” where he played a mute gun-for-hire of politicians. He had a string of Filipino films to his credit including “Lapu-Lapu” starred by Lito Lapid. Recently, he did an important role in a foreign film with Filipino-Hawaiian-American actor Mark Dacascus. Pintoy will be greatly missed. He has changed and made something of being a PROUD PINOY. A QC rap&dance for a cause will be made in his honor at the SM North Dome in September 2009 (Finals). Dance crews are encourage to join. Eliminations is on July 12, 21 and August 19. For more in information contact Joseph at +639085713079.
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“ A Passion for Bodybuilding ” ( The PBBA Creed )
W
PBBA Member Obligations
Organization
e, the PBBA is committed to be a strong ALLIANCE of experienced weight training professionals and do our work only of the highest standards. That we shall educate by elevating the level of general awareness of bodybuilding in the Philippines. That by setting new standards of quality of bodybuilding in our events and seminars, we shall be able to provide the highest standards of training education and coaching. We shall promote & uphold an environment of unity, family, and respect for our members, clients, sponsors, and to our public. That we shall serve as a source of inspiration and empowerment to the public. That we shall give back to the community and share our strength and knowledge with our fellow Pinoys what bodybuilding has given us. And most importantly… to laugh, learn and always have fun. We shall always know and live by this creed individually that will keep us united! We are a strong and healthy family and we will exercise all our efforts to maintain as ONE !
All members are subject to PBBA rules and regulations. This includes PBBA officers, its staff, clients and members. We want to ensure fairness, respect, and prosperity to all in the PBBA family. Violation in any of the mentioned obligations may be grounds for dismissal.
The PBBA Officers’ obligations to members:
We believe in: Respect and loyalty to all members and clients. Fair judging in all PBBA sanctioned events. Ensures payment of prizes to winners. Judges adhering to official PBBA requirements for fair judging practices. Non-acceptance of bribes, since that will affect the integrity of the PBBA family. To provide the highest qualified staff, trainers, and instructors, who will ensure safety and proper education.
The PBBA members obligations to the PBBA family Respect and loyalty to all members and clients. No defamation towards any members of the PBBA family. No abuse of PBBA privileges. To promote a positive environment in the PBBA family.
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Next issue, the OFFICERS...
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Kai Greene Dennis Wolf
Dennis James
Troy Alves
2009 Olympia Contenders by Raffy Mancanes ‘D XMAN’ Toney Freeman
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Hidetada Yamagishi
Raffy Mancanes, an avid Ironpinoy fan, sends these photos of the 2009 Olympia contenders to be held in September 24-27, Las Vegas Nevada. They are currently training at the Oxygen Fitness center in Kuwait. Lucky guy. He also says Hi to his wife and kids.
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CONCEPT OF WELLNESS
The Wellness Industry is said to be the trend nowadays. From medical health services, food alternatives and supplements and fitness centers to beauty products, hair salons, body spas and cosmetic surgery, it seems like wellness has got everyone’s needs and interests covered. However, one pressing question I find that needs to be addressed is: Do all people know and live up to the concept of wellness in its totality? There are people who go to the gym and exercise but don’t support it with a balanced diet. Worse, some of them don’t give up their vices like smoking and drinking. Other people do not exercise and diet but use products available in the market that help burn fat or shape their bodies or they go into both surgical and non-surgical treatments to suck the fat out them. Others do not exercise and diet but they
regularly go to salons and spas to relax or go into treatments to enhance their outer appearance. Sadly, in a country like ours where most are economically underprivileged, everyday existence is given more
importance than long-term health benefits as the latter seems to be pricier. That is why wellness remains to be a luxury as most people do not mind their health to be able to be more financially productive and help contribute to their respective families’ daily expenses. More often than not, the common scenario is when the person who strove hard to work all his or her life becomes rich, he or she then finds out that he or she has a terrible sickness where all the money he or she has worked hard for will go. Needless to say, correcting one’s lifestyle now maybe expensive but spending on medication for a disease caused by sedentary lifestyle isn’t just expensive, as the patient also is suffering in pain.
FOOD INTAKE: ENERGY VS. NUTRIENTS
In the recent Fitness and Wellness seminar that was held in the University
WELLNESS LEADS US BACK TO BASICS Michelle Ann S. Rio
of Santo Tomas on June 2 lectured by Louisa Higgins, a top executive of Herbalife Company, she pointed out that most people often commit the mistake of opting for meals that give them instant energy, especially during breakfast. The preference for energy-boosting foods can be blamed on the fast-paced way of life nowadays. However, these foods are often rich in carbohydrates and fats that once are used up, we feel hungry again. In other words, we also take out what we have taken in, that’s why we starve easily. Unfortunately, especially for the ones who have less or no physical activity at all, some of these energy are stored into the body, converted as fat. Therefore, no nutrients were stored in the body, just fat. Ms. Higgins, then suggests a balanced meal, where not only energy will be the priority, but most especially, the proper nutrients that our body needs. In the long run, what makes our bodies healthy is not the energy we gain from eating, but the nutrients that we have taken in and
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has been absorbed by it on a daily basis. Thus, this concern must be addressed the soonest since the rate of obese people is rapidly increasing every year.
WELLNESS IS A FAMILY THING
In the way fitness centers advertise, it seems that fitness is just for people of a certain age or even status quo. But the article “13 Things You Need to Know about Your Weight” by Joanne Chen in the April 2009 issue of Reader’s Digest proved that impression wrong. Most of the things stated there involved that even just one family member’s attitude towards wellness has a great bearing on its practice by everyone else in the family. The first family member in question would be our mothers. What kind of diet did she observed during her pregnancy with us? Though in the Philippines, an early period of food craving amongst pregnant women called paglilihi is observed, these cravings that are often sugary and fatty in content affect our bodies
even before we are born, according to a growing body of research in the field. A study done on rodents at shows that “overweight females have higher level of glucose and free fatty acids floating around in the womb than normal-weight ones do. These molecules trigger the release of proteins that can upset the appetite control and metabolic system in the developing brain”(Chen, 2009). This holds true for humans, too. Doctors from the State University of New York Downstate Medical Center compared children born before their mothers had gastric bypass surgery with siblings that were born later. Naturally, the women weighed less but the children resulted to having the possibility of becoming obese. Would-be mothers then are now strongly advised to give their children a head start in wellness by eating well even before they are born. The second family member that can influence our attitude towards wellness is our spouse (or for the single ones, our significant other). The New England Journal of Medicine
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PICAF at the 2002 Musclemania Philippines, Filinvest Alabang Toots Ensomo Mark Dungo Fe Manalili
suggests that if one spouse is obese, the other is 37 percent more likely to become obese, too. These researchers then concluded that obesity quickly spreads through social networks, the most intimate of all and the most common of which, is the family. Thus it can be concluded that however the husband and wife realize and practice wellness, their children will follow. More than friends and professionals in the field, the family is the best when it comes to convincing someone to embrace life in wellness. Thus, instead of worrying too much for a fatally sick family member, we just enjoy every moment with the ones we love as we are able to do memorable things together made possible through our healthy bodies.
THE ENTIRETY OF WELLNESS
It must be clear that the effect of wellness must not only be on the outside. All these aesthetic products and treatments we do engage in must psychologically make us more confident about ourselves and also on the larger scale make us have a positive outlook in life. All the money we invest on wellness treatments or gym membership will just be put to waste if we still get stressed. The most common way to relieve us from stress is to eat because sudden
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cravings for carbohydrate-rich snack foods calm our stress hormones. In a study, when researchers took away highcar food from stressed mice, their stress hormones went up. Stress hormones open up fat storage. During the times of our pre-historic ancestors, stress meant nearing a drought or approaching enemies and so extra energy was needed so they can sustain food shortages or fight in a battle. Unfortunately, today, when we are stressed, we either sleep after we eat or lay around flat on the couch while watching TV and so the unused calories accumulate else where in our body as something in excess. Thus, in order to avoid weight gain, we must engage ourselves to alternative activities for stress relief such as attending a yoga class, listening to music or spending quality time with family, aside from our usual work-out routine. Contrary to the belief that staying up late at night often makes you lose weight fast, it actually makes us fatter. Being deprived of sleep decreases leptin, which makes us feel full and increases ghrelin, which makes us feel hungry. People, such as those who have to keep up with deadlines then tend to eat more because we think we’re hungry, though we are not. Sleep then is said to be the cheapest and easiest treatment against obesity, as well as it makes us relax and gives our body the chance to rest. The last thing that people into wellness have a hard time doing is being kind to others. There are people in the gym who have fit bodies and observe healthy lifestyles but they talk against other people, which makes them feel unhappy. In the article “Why Kindness is Good for You” by Clare Buckis”, in the March 2009 issue of Reader’s Digest, being kind to others makes us live longer. In a study, it was found that helpful people are less likely to catch chronic diseases and have better immune systems. As Prof. Post, author of Why Good Things Happen to Good People puts it, “a strong correlation
exists between the well-being, happiness and health of people who are kind”. Kindness, thus, regulates emotions, bringing a positive impact on our health. When we stress too much, our “fight or flight” response becomes overactive and this affects our cardio-vascular system, which weakens the body’s immunity. Lastly, since wellness concerns our own individual bodies, it is best that we do not only rely on what our doctor, nutritionist or trainer is telling us. We must also know for ourselves since the body concerned is after all ours. We must read more on the condition of our body in order to understand and be fully informed. On the whole, how ever expensive wellness products and services can be at first, all of these will lead us back to the basics: a body free from illness, mind free from personal worries and bad thinking towards others and relationships with other people that have been built upon kindness. If ever there is one thing that this industry can teach us, it is to take care of ourselves wholly so we can do and be more for ourselves, for our loved ones and even for the world. So let us not cheat by just practicing a part of wellness. Let us look, feel and be good. Let us embrace our lives in wellness with its entirety. If we do, we will feel entirely happy inside and out not just for ourselves, but for others, as well.
PICAF at the 2002 Musclemania Philippines, Filinvest Alabang Toots Ensomo Fe Manalili Mark Dungo
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Jong-Jong Alinbullo (Cebu City) Dwan Abantao (Koronadal City) Mr. & Ms. Philippines 2002
2009
MR. & MS. PHILIPPINES
BODYBUILDING CHAMPIONSHIPS
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ow on its 10th year, the 2009 Mr. & Ms. Philippines Bodybuilding Championship and Workout Battle of Champions is once again being staged on August 29-31, 2009 in Cebu City. It is one of the most anticipated events in the Visayas and Mindanao Region. Organized by Cebu Workout Fitness and sanctioned by the Samahan ng Barbelista and National Bodybuilding Association (NABBA) International. The event will be held at the Fuente Osmena Ballroom, Cebu Midtown Hotel on August 30, 2009. Prejudging is on August 29 at 7pm and FInals will be on August 30 starting at 4pm. With an average participantion of 150 bodybuilders (male and female) from all over the region and nationwide; the event will have 8 categories for men and women. These are the following: Master’s Class: 45 yrs. Old & above, Novice: has not participated in any national bodybuilding contest, Tall Class: 5ft. 8 inches tall & up, Medium Class: 5ft. 5 inches tall to 5ft. 7 inches, Short Class: 5 ft. tall & below, Ms. Fitness, Ms. Physique/Women’s Open, Mixed Pairs (male & female) Top winners will represent our country to the 2010 MR. & MS. ASIA PACIFIC INT’L BODYBUILDING CHAMPIONSHIPS which was already awarded to Dennis Delgado of Cebu Workout Fitness Center.
EVENTS/CONTEST ORGANIZEDBY WORKOUT FITNESS CENTER FROM 1992 TO DATE: •Mr. Cebu regional bodybuilding contest (IFBB) •Mr. Visayas bodybuilding championships (IFBB) •Mr. & Ms. Philippines bodybuilding championships (IFBB & NABBA) (1992- 2002 IFBB sanctioned) (2002 2009 – NABBA sanctioned) •Ms. Glamour girl beauty & fashion pageant (1992- 2000) •Aerobics marathon (2000- 2009) •2007 Mr. & Ms. Asia Pacific Int’l bodybuilding championships boracay island, malay, aklan •2008 Mr. & Ms. Asia Pacific Int’l bodybuilding championships cebu city
THE WORKOUT PHILOSOPHY:
Workout Fitness Center is more than just a gym, we’re Cebu’s Leader in Fitness. Our goal is to make a difference in to the people we serve by helping them change their lives through health and fitness each and everyday.
HISTORY:
Founded in 1987 by the entrepreneurial husband and wife team of Dennis & Sheila Delgado, Workout Fitness Center is an award-winning fitness and wellness provider and has grown to become the largest privately-owned fitness gym chain in Cebu. An industry pioneer, Workout Fitness Center is widely credited for its friendliest service at affordable price.
PROGRAMS OFFERED:
The gym offers the most comprehensive exercise program which is a combination of weight training & group exercise for reducing, weight gaining, shaping, firming, toning, & bodybuilding. We also have added features like fitness boxing area and cardio room. Group Exercise includes Hi-lo Impact Aerobics, Latin, Hip-Hop, Drum Zen, Step, Kickboxing & Pilates
AWARDS 2005 to 2008
•The Most Outstanding Fitness Center (Metro Cebu Awards by the Philippine Marketing Excellence Awards) •The No. 1 Fitness Center (by the National Shopper’s Choice Awards)
LOCATIONS:
Main gym address: 4f RCDC bldg., Gov. Cuenco Avenue, Banilad, Cebu City: gym area: 550 sqm Branch 1 address: 3rd flr. Yusing bldg., F. Ramos Street Cebu city: gym area: 350 sqm Branch 2 address: 3rd flr. Cebu appliance bldg., Highway Sangi Tabunok, Talisay city, Cebu: gym area: 460 sqm Branch 3 address: 417 A.C. Cortes Avenue, Ibabao Mandaue City, Cebu: gym area: 450 sqm Approximate no. of clients per month: 1000++
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Organization
Every Issue we will feature a Fitness and/or Bodybuilding organization, local or International. Email inquire@ironpinoy.com.
Samahan ng mga Barbelista sa Pilipinas, BARBELISTA or NABBA Pilipinas
Although originally founded in 1995 by Sammy Ayochok, the first Filipino Mr. Universe 4th placer (before Ringo Borlain and Dwan Abantao became the Mixed Pairs Champions of the Universe Championships in 2006) in collaboration with Bien Vijunco and Boyet Andaca, both champion bodybuilders, and Engr. Jun Tanyag among other bodybuilding sport and fitness enthusiasts, Samahan ng mga Barbelista sa Pilipinas or BARBELISTA organized two championships only—the Ginoong Maharlika held in Baguio City in 1995 and the Ginoong Maynila held in San Andres, Manila one or two years later. BARBELISTA hybernated for a couple of years but when Ayochok won as 4th placer in the Universe France 2001 championships and NABBA International Inc., the Universe licensing body officially awarded to the Philippines (thru BARBELISTA) the hosting of the 2004 Universe championships, the young sports association came back to life. In an organizational meeting held that same year (2001) with Ironpinoy representatives also in attendance, the ambitious project was ratified. Unfortunately, the dreaded Abu Sayyaf kidnappings in 2003 including the sars incidents in China were cited by NABBA International to cancel the supposedly first-ever Universe championships to be held in the Philippines and the whole of Asia.
ACHIEVEMENTS
Nevertheless, BARBELISTA pursued with its determination to be an active player in the bodybuilding sport and fitness promotion campaign. Although without financial support from the Philippine Sports Commission but thru the generous support of other government agencies, corporate and individual sponsors and in collaboration with other fitness-conscious entities, it organized various national and international bodybuilding championships. In cooperation with Iloilo City-based Winners Gym headed by Erwin Chiongson, it organized the Inaugural Asia Pacific International Championships 2007 in Boracay where Butch Domalsin of the Philippines and Carolyn Ma’ilo of New Zealand emerged as Champions. The
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following year, the Championships was also hosted by the Philippines particularly by Cebu City with Dennis Delgado of Workout Fitness Centers as co-organizers. Jonathan Casimiro and Rowena Marcaida, both Fiipinos won as Mr. and Ms. Asia Pacific International 2008 respectively. This year, New Zealand hosted the Asia Pacific International Championships where Marcaida won as Overall Woman Champion. Barbelista also co-organized the Philippine Team Qualifiers to the Universe 2006 Championships where Ringo Borlain and Dwan Abantao subsequently won as Universe 2006 Mixed Pairs Champions. For their feat, they were personally awarded the Presidential Medals of Merit by no less than President Gloria Macapagal Arroyo.
MEMBERSHIP
From Baguio City to Zamboanga City, local and regional bodybuilding associations have affiliated with BARBELISTA and send teams to Barbelista-sanctioned championships—both local and international. Individual members not sent by associations but by their particular gyms also compete and automatically become members of Barbelista although their minimal registration fees are mainly for food and accommodation expenses.
CORE MEMBERS/OFFICERS
Engr. Jun Tanyag, President Fiscal Jonathan Lledo, Executive Vice President Sammy Ayochok, Vice President for Luzon Mike Pontevella, Vice President for Visayas Kit Mortera, Vice President for Mindanao Albert Mabugat, Secretary Vivian Zapanta, Treasurer Azil Fernandez, Auditor Boy Aban, Board Member Dennis Delgado, Head Co-organizer, Cebu City/Boracay Erwin Chiongson, Head Co-organizer, Iloilo City/Boracay Ironpinoy.com, Web Partner
Rowena Marcaida
BIRTH AND REBIRTH
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Steroids Black Market continued from page 7 Instituto Agrobioquimico, S.A. de C.V., a Mexico-based corporation that manufactures anabolic steroids under the brand name “Loeffler,” pled guilty in a federal court in San Diego to charges of conspiracy to distribute anabolic steroids and aiding and abetting in international monetary instrument transaction involving Tijuana-based anabolic steroid distributors illegally distributing in the U.S.
Veterinary Steroids
Steroids in Mexico are generally veterinary-grade steroids or those meant to be used for animals. Most bodybuilders and power lifters go for these products due to their cheap prices despite price competition. A research paper which appeared in “The Roid Report” site noted that there is great demand for these steroids particularly stanozolol, commonly sold under the name Winstrol, stacked with Equipoise. However, a buyer could not be entirely sure of its quality as many traders resort to counterfeit activities.
Online Trade
According to a research paper report on Steroids Today.com, there has been an increasing number Internet-based networks of steroid dealers that tap into established pharmaceutical pipelines. It became a bit of a buyersmarket for those in the know, but a good chance for someone isn’t in the know to get ripped off. A related online research paper report inferred that such networks are operating in conspiracy with interstate commerce. The U.S. federal and state law clearly states that it is technically illegal to buy anabolic steroids and import them from outside the U.S. While there may be theoretical exceptions, the provisions of the law prohibit such importation.
Authorities have arrested few Internet-based anabolic steroid sources for conspiracy to distribute anabolic steroids, yet more are on the loose. Such is the nature of the black market steroid trade. It has remained the same as it
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ever was. And with the advent of the Internet, it has become more difficult to track down.
Lydia Gouttenshire is a medical analyst from Chicago. Prior to her role, she worked as a product research consultant in a pharmaceutical firm based in New York where she has written a number of research papers about steroid abuse and steroid trade.
Melamine in Whey continued from page 4 source their whey from China because it is cheap. But the taste is not that good compared to European, Canadian, New Zealand and Australian whey. I doubt the BFAD and DOH will take notice of these whey products since most of them are sold in the black market. Right now the safest source are the health food stores like GNC, Health and Beyond and Health express. But still you have to ask them where the source of their whey came from. Suspect whey that came from India as well. Although some came from new zealand, it can only be the processing plant. The whey can come from China still. So be wary where you buy your whey and make sure that they are not expired because some do carry expired items. The melamine controversy has been around for about 2-3 years now and it really reached its climax in pet food supplements. The Chinese govt knew about the practice of mixing melamine into milk products has been going on for more than several years to make their milk more globally competitive. I cant believe it at first when I heard that China is one of the largest whey producers. If you look at it, how do they produce so much milk yet they dont have indigenous milk producing cows? Canada and Europe has strict FDA standards and they check for melamine for several years. *http://news.gc.ca/web/view/en/index.jsp?articleid=420389 **http://diabetesupdate.blogspot. com/2008/09/whey-protein-powdercontaminated.html
Update: Influenza A from page 7 the involvement of local government units in the A (H1N1) response. This is to make sure that local governments have surveillance, monitoring and response systems in place and that hospitals and primary health care facilities under their jurisdiction are able to identify, treat and manage A (H1N1) cases. “We have also requested the NDCC member agencies, especially DepEd, CHED and TESDA and PIA to help us in our nationwide campaign against A (H1N1). This is to make sure that our information and education activities reach all schools, barangays and provinces in the country,” Duque added. Come next week, DOH is also set to meet with the Philippine Medical Association (PMA) and hospital groups like the Philippine Hospital Association (PHA) and the Philippine Hospital Infection Control Society (PHICS) to engage all hospitals and healthcare providers in the appropriate treatment and management of A (H1N1) patients according to the set interim guidelines of the DOH. Meanwhile, Duque announced that 1,709 confirmed A (H1N1) cases have been reported to the DOH from the 1st week of May up to June 27, 2009. Eighty-six percent (86%) or 1,485 of these cases have already recovered, while the remaining 224 (14%) are still under treatment at present, most of them under home management. “All cases exhibited mild symptoms with the most common as fever (86%), cough (81%), and nasal congestion (49%),” Duque said, noting however, that there was one reported death. “The ages of cases range from 5 months to 79 years old, with 18 years old as median age. Most of them belonged to the 1019 years age group (831 or 49%). Majority of the cases were male (894 or 52%),” Duque described. Duque disclosed that of the 1,709 reported cases, 1,568 (92%) were Filipinos; the rest were American (with 17), Japanese (8), Chine (4), Korean (3), German (2), and one each from Australia, Canada, India, Iran, Kyrgyzstan, Lebanon, Sweden, Thailand, and Turkey. “Two hundred and eighty-five cases (17%) had history of travel to a country which has reported A (H1N1) cases. Most came from the USA, China, Japan and Singapore,” Duque noted. Duque said that as far as the geographic profile of the 1,709 cases is concerned the National Capital Region has the most number of patients: comprising 72% (1,225). Cases from NCR mostly came from Quezon City, Manila, Parañaque, Pasig and Makati. The three other regions that reported the most number of cases were: Regions IV-A, III and VIII. As far as the global report is concerned, the World Health Organization, as of June 29, has recorded 70,893 cases with 311 deaths from 109 reporting countries.
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Roland Dantes T-shirts for sale. High quality cotton and print. Price: P500. call: 09216005072; email: chrisdantes@ymail.com
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Gallery Jonathan Casimiro
Judges and Organizers 2009 Panagbenga, Organizers and Judges 2009 Panagbenga
Winsley Catanes Overall Winner, 2009 Panagbenga
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2008 Ensayo Bodybuilding
2008 PBBA Bodybuilding
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Rates Advertising Frequency Volume Discount
1x
6x (1 year) OTHER 10% COUNTRIES Php Php US$ Front cover Inside 76,000.00 68,400.00 1,520.00 Full Page 42,000.00 37,800.00 840.00 Half Page 27,500.00 24,750.00 550.00 Centerspread 114,400.00 102,960.00 2,288.00 Quarter Page 20,000.00 18,000.00 400.00 Back Cover Outside 85,000.00 76,500.00 1,700.00 Back Cover Inside 82,000.00 73,800.00 1,640.00 3/4 Page Horizontal 41,600.00 37,440.00 832.00 Strip Ad Horizontal 20,800.00 18,720.00 416.00 Strip Ad Vertical 20,800.00 18,720.00 416.00 Box Ads 7,200.00 6,480.00 144.00 Classified Ads 180.00 180.00 4.00 0.9 0.85 E-mail us at advertise@ironpinoy.com for more details. Dealers/Distributors e-mail us at inquire@ironpinoy. com. Mobile +639176105039
Subscription LOCAL RATES METRO MANILA
q 3 Issues q 6 Issues (1 year) q 12 Issues (2 years)
Php 280 Php 480 Php 900
PROVINCIAL
q 3 Issues q 6 Issues (1 year) q 12 Issues (2 years)
Php 280
q 3 Issues q 6 Issues q 12 Issues
US$ 12.00
INT’L RATES
Php 480 Php 900
US$ 24.00 US$ 48.00
For Subscriptions, e-mail subscribe@ironpinoy.com. We offer 20% discount for 1 and 2 year subscriptions. Delivery charges is NOT included.
PAYMENT DETAILS q q
CASH via Bank deposit, ATM, Bancnet/Megalink, Smart Money, Globe Gcash, Paypal CHECKS Payable to Bodyproud Fitness Events and Promotions Name: ________________________________ Company: __________________________________ Designation: _______________________________________________________________________ Address: __________________________________________________________________________ __________________________________________________________________________________ Tel. No.: ______________ Fax No.: _______________ E-mail: _____________________________
For more information, write or call:
Bodyproud Fitness Events and Promotions PO Box 1240 Makati Central Post Office, Ayala corner Buendia, Makati City, Metro Manila, Philippines 1254 Email: inquire@ironpinoy.com; Mobile: +639176105039; Fax 7387051 www.ironpinoy.com
51 IP
IP 52
www.ironpinoy.com