Issue 2 - October 2009 by SAGUYS Fitness Media

SEPTEMBER 2009

SAGUYS FITNESS

OCTOBER 2009

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Visit us at the Look & Feel GOOD EXPO 2009 Come and meet some of our contributors and models at our stand next to the Fitness stage

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OCTOBER 2009

PROFILES 9

MARIUS STOLTZ

Winner of Mr Body Fitness 2009

REGULARS 10 TRAINING FUNCTIONAL Suppersetting 13 PROGRAMMES TRAINING Rules to follow and FITT 15 PHARMACIST’S PERSPECTIVE

2,4-Dinitrophenol

28 DELTA SERIES PART II

NUTRITION 33 ARE YOU SKINNY? 34 HEALTHY EATING FOR GOLF

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table of contents

THIS ISSUE

FITNESS

15 DON’T LET TRAVEL MAKE YOU FAT 18 ADVICE ON GETTING STARTED 22 TIPS FOR A BEACH-READY BODY 24 EXERCISE WITH YOUR KIDS 26 IS THERE REALLY A SEX DIET?

ABDOMINAL AND CORE SERIES

COVER GUY SEARCH 2009 - PAGE 52

Mr and Ms Fitness 2009 - Page 54 SAGUYS FITNESS

OCTOBER 2009

EDITOR'S LETTER Summer is around the corner… Editor: Michael Busch mike@saguysfitness.com

Publisher: Pieter Cornelius pieter@saguysfitness.com

Editorial Address: PO Box 6699, Greenhills, 1767 Fax no: 0865185644 www.saguysfitness.com

Adverts: adverts@saguysfitness.com

Advertising Rates Standard Advertsining Rates for first 3 months

1 Month 2 Months 3 Months Full Page 1 000.00 1 500.00 2 000.00 Half Page 600.00 1 000.00 1 200.00 1/3 Page 400.00 600.00 800.00 Additional 20% added for pages 2 to 4 Double spread less 25% except pages 2 to 4

Cover Model Marius Stoltz retained his title as Mr Body Fitness at the Mr and Miss Bodybeautiful competition at Carnival City during July 2009. Marius is a business man and a father of two. Read more about Marius on page 9.

OCTOBER 2009

I hope that you found that x-factor that defines who YOU are and that you changed the things that caused certain barriers to be put into place (Editor’s letter in September issue). Remember that focus is the key element to staying positive and keeping yourself on track. Short and Long Term goals are very important. Whether it is to Push that one extra rep or do one more set, or it can be a goal to clench a business deal, GOALS NEED TO BE SET. If you have never set yourself goals, start off with weekly goals. Choose 5 things in the beginning of the week, write them down where your can see them everyday, and make a point of achieving those goals by the end of the week. REMEMBER that goals need to be realistic. Do not lose faith should you not achieve your goals the first time around. Reassess them and find another ways of reaching for those goals. Be focused, ask for help and have fun. Summer is approaching with a rapid speed, and in some parts of the country is has already arrived … and that doesn’t leave us with very much time to get ourselves into shape. “Get yourself beach ready” is a competition that will be taking place at the end of November at Wild Waters in Gauteng, so please keep an lookout for information on the web, in the printed media and offcourse in SAGUYS Fitness. Please feel free in joining our group on Facebook, and please do not hesitate to contact us with questions and ideas on how we can improve the magazine. Yours in Fitness and Health Mike Busch Editor

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Contributors Bernadette Beyer

Antonio Ballan

Qualified Sports Nutritionist, dip. in S.A.G.O.F.F personal training and ISSA Nutrition. Been in the Fitness industry for 17 years and owner and organizer of the Mr & Ms Fitness SA Pageant.

B pharm Degree NDip Exercise Science

Stuart McGregor BhSpSc (Biokinetics). Stuart is now in his 3rd season as Team Biokineticist for Mamelodi Sundowns FC. National Indoor Netball World Cup Squad Strength and Conditioning Coach, Member of National Indoor Netball World Cup Mens Squad for 2010.

Yossi Montrose Has qualified in Sports Mananagement, Fitball certificate through Fitness Professional. He has trained on the ball for over 6 years and have trained athletes, corporates, and many others for the last 4 years i have literally devolped thousands of exercises on the ball

Qualified Pharmacist and Personal Trainer and winner of various Fitness titles over the last 3 years both local and internationally.

John Henry Batt

Studied Human Movement Science and Psychology at the Northwest University and did a Postgraduate certificate in Education. He was part of the PUK Rugby institute for five years and fortunate enough to be part of the High Performance Institute. Working as Personal Trainer and also a teacher.

Peter Gaiser Is a qualified PGA Golf Professional based in Cape Town.

Thank you We would like to thank all the other contributors and models not mentioned above. Interested in contributing? Please contact our editor Mike Busch SAGUYS FITNESS

OCTOBER 2009

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Marius Stoltz husband, father, businessman and Mr BODY Fitness 2009 “nothing is too BIG or too small to Achieve” Marius Stoltz – second year title holder of Mr Bodyfitness at the Bodybeautifull fitness pageant held at Carnival City casino, that started in 2008 and grown to be one of the biggest fitness shows in South Africa. Marius is 30 years of aged and the proud father of two lovely little boys, Nathan 2 years and Keanu 6 months old and married to his lovely wife Katie, his family being on top of his priority list with the solid foundation of the Bible and Church, who live life to the fullest.Marius is a modern Husband , Father and competent business man that knows what he wants in live and with his motto’ that nothing is too big or too small to achieve, if you put you’re mind to it and the will is there , nothing can stand in you’re way’ Living up to his motto, it’s easy to see why Marius is successful in every aspect of his live. Marius is a representative and Project Bill cost estimator for a company called Iliad, he is also co-owner and personal trainer at Bodiworx a life style centre in Middelburg Mpumalanga visiting the centre its clear that Marius has a passion working with people, Marius and Johann Homan [partner in Bodiworx] specialist in sport injuries and rehabilitations. At Bodiworx the trainers is called body constructor, and with good reason with a combination of weight training, fitness exercises and carefully worked out eating plans, all their clients can vote that if it comes to healthy living and sweaty workout Bodiworx knows all about it. Bodiworx concentrate on one on one training with clients. Marius is training athletes who are interested in becoming a fitness competitor and he is proud to say that one of the athletes he trained Zone van de Merwe, was chosen for the under 16 Junior WFF team to represent South Africa at the WFF worlds in November this year. Being a old gymnast and wrestling champion Marius start competing in fitness shows in 2006 and did his first show the Mr. and ms fitness sa competition held at Grand West Casino, in Cape town and came second, in 2007 Marius start doing hip hop with UBU dance school that is a part of Front stage school of arts in Middelburg, Jack the brain beyond all Marius routines SAGUYS FITNESS

has been choreographing his routines that is a combination of dance and gymnastics moves ever since, and Marius has been competing in the Mr. and ms fitness show and various other fitness competitions ever since. Marius is also holding the crown for Mr Bodyfitness at Bodybeautfull show for 2008 and 2009,in 2007 and 2008 he was also chosen to present SA for the WPF bodybuilding team to compete at the worlds in 2007 and 2008 in the Fitness division. Just growing with the Fitness industry Marius start 2009 of with competing in various WFF/ WBBF ’WORLD FITNESS FEDERATION AND WORLD BODYBUILDING FEDERATION’ competition with al first places in the aerobic fitness division. WFF/WBBF is an al new federation in South Africa that is recognised in more that 149 country’s world wide and is also a federation that is recognise by the IOF ‘International Olympic Federation’ Marius joined the SA GUYS GROUP in 2007 an internet based agency that concentrate on men fitness and modelling giving exposure to various well known athletes in South Africa. He was nominated for the 2008 SA GUYS Calendar and with other 11 members of SA GUYS they held the name high for South Africa’s healthy living men that appear on the SA GUYS 2008 calendar Marius is also doing part time modelling for various designers, and competed in FAME and EXERGISE in the fitness model division, where he came second at the Pretoria Fame regional’s last year in Pretoria. Being able to fit all this in an 24hour day, Marius daily routine starts at five in the morning and consist of a strict eating plan of 7 meals, a combination of different exercises from weight training, and cardio workouts, cardio workouts where he is the instructor at BODIWORX with an 1 hour intensive boot camp a combination of cardio, Pilates ball and strength workout with clients from 05:00 to 07:00 in the morning., from 07:00 to 17:00 costing projects with Iliad, and from 17:00 to 20:00 workout, with clients at Bodiworx. Being an fitness athlete seem to be a must, to be able to keep up with a daily routine that consist of being a father, husband , personal trainer, and successful business man.

OCTOBER 2009

Supersetting by Stuart McGregor

OCTOBER 2009

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FUNCTIONAL TRAINING by Stu

upersetting is a great way to incorporate many different exercises together to increase the efficiency of a training session. The focus of this article will be a basic introduction to Supersetting for those that have no previous knowledge or experience of the subject, as well as to share some light on the topic on how Supersetting can be beneficial to you no matter what your training goals are. Before we continue, we need to understand the definition of a superset. A superset is basically a combination of a certain number of exercises grouped and performed together. This number can be anywhere from 2 up until 5. Normally a group of 6 or more exercises is referred to as a circuit but the important aspect here is the principle of incorporating exercises together to benefit your training. An example of a 2 exercise superset to train your arms is biceps hammer curls with triceps rope pull downs. Notice how the two exercises are direct opposites of each other, this does not have to apply but is useful for bodybuilding as it promotes muscular symmetry. It is always important to design your supersets around what you are training towards. Now, how this superset would work is as follows; firstly you would perform a set of hammer curls followed immediately by a set of pull downs, depending on your training goals you can include a short rest period after your final exercise of the superset. This will be explained later in the article. After your rest period you will perform your second set of hammers curls followed immediately again by pull downs. This continues until you complete your designated number of sets. After completion of your final set a longer rest period is normally included before moving onto your next superset. This was a basic example of a 2 exercise superset. You could also design a 5 exercise superset aimed at training the entire upper body. This could look something like this; barbell bench press, dumbbell bicep curls, lateral shoulder raises, one arm dumbbell rows and triceps kickbacks. Notice here that the order of the exercises allows you to move from one exercise to the next without being overly fatigued before beginning the exercise. The same principle applies to this set as did with our first example; you will begin by performing the first exercise and quickly move immediately to each subsequent exercise for the required number of sets and repetitions. SAGUYS FITNESS

Aspects such as the number of exercises in each superset, rest periods between each superset, number of sets and repetitions are all determined by your training goals. Here are some general rules to follow when designing a superset. When your training is more geared towards strength training, your number of exercises per superset will be less, normally only in groups of two. If your focus is more on endurance training, the number of exercises per superset can increase up to five. With strength training your rest periods will be greater, especially in between each completed superset. With endurance training the rest periods can be much shorter and can be almost non existent in between each set in the superset. When it comes to the ration between exercises in each superset and the number of supersets that you include in your session I normally apply the following figures to my training programs:

As you can see, as the number of exercises per superset increase, so the number of supersets decreases. Normally the total number of exercises in each session should be between eight and twelve but can be slightly more or less depending on your goals. An aspect that is quite variable is the repetition range of your exercises and the number of sets of each superset you perform as these are dependant purely on the type of training you are doing. As I mentioned earlier the way each training session is designed is determined by the training goals of the individual. This article served as a basic introduction in understanding the principle of Supersetting. In the next articles we will look at further benefits of Supersetting and look at how to apply these principles to certain training goals such as bodybuilding, weight loss, aerobic endurance and training for specific sports.

OCTOBER 2009

GYM FOCUS - FASTFitness - GLENWOOD DURBAN

Whether it is 5am in the morning, lunch time or sometime after a busy work schedule, when you walk through the doors at FASTfitness you are always greeted with a smile. Fastfitness has been a lifelong dream of Husband and Wife Team Robin and Philliip Gand. The dream was to create a comfortable training environment where unique experiences on cutting edge equipment could transform people’s lives. Nestled in the heart of Glenwood (Durban) directly opposite NSA Gallery this unique home offers clients the opportunity to fulfil in the Gands’ dream. Where people are considered special and results are key, whatever your exercise passion is or goals are, the Fastfitness team is there to help you. Fastfitness offers a variety of services to their clients i.e. three private training areas, a Spinning Studio, Tae Bo / Bosu / Conditioning classes, a fully equipped Cardio Area and Virtual Fitness with Cybex’s Trazer (only one is South Africa), change rooms with shower facilities and 24 hour Security. Fastfitness is also the exclusive South African Distributor of CYBEX Gym Equipment. Robin Gand, with over 20 years experience in the Fitness Industry knows the importance of making the right choice when it comes to gym equipment. The products need to be durable, innovative, bio-mechanically correct, aesthetically pleasing and be backed up with warranties and professional after sales service. It is therefore with little surprise that FASTfitness has teamed up with CYBEX International. For further information about Fastfitness or should you be interested in CYBEX Gym Equipment, please feel free to contact Robin Gand at robin@fastfitness.co.za

Article compiled by Mike Busch (Editor) – client of FASTfitness Contact the Editor if you want to review your gym in the Magazine.

OCTOBER 2009

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Training programs, Rules to follow.... by John Henry Batt The structure and design of a fitness training program is a scientific process following certain principles and rules. Its trough the combination of different training protocols that the body continues to improve in physical performance without experiencing overtraining or undue injury. The goal of any training program is to improve performance. Everyone is unique in terms of their physical condition and their dedication to enhancing their fitness. There are four principles that apply to all physical training programs. Always include these into your program. OVERLOAD Once again looking at the importance of the intensity of training sessions. This principle implies that exercise must be done at a higher level than usual to bring about various training adaptations. Once the body has adapted to the higher level of exercise it will function more effectively and efficiently. Try various combinations of exercise intensity, resistance, frequency, duration and reps to improve your training and performance. SPECIFICITY OF TRAINING This refers to the training-induced adaptations in metabolic and physiologic systems which are specific to the type of exercise. For example if you want to improve speed, strength and the range of movement for a specific joint or area, you have to perform exercises that involves that part of the body. Technique is another very important factor here and needs to be analyzed to determine which areas needs improvement. This principle is especially important for athletes to improve their performance.

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INDUVIDUAL DIFFERENCES We are all very different and responses to a particular training program can vary from one individual to another. According to this, exercise programs should be individualized to meet the training requirements and physical capacity of each person. Important for trainers to consider when taking new clients, remember, what works for one person might not work for another. RECOVERY AND DETRAINING Even though regular exercise is necessary to maintain fitness, beneficial effects of exercise are gradually lost or reversed after a few weeks off from training. Athletes just have to ensure that they continue strength training throughout the competitive period, although at a much reduced volume, or newly acquired strength will be lost. But rest is very important for your body to recover and to allow adaptation to take place, overtraining could have a catabolic effect. It is important that you develop all areas of physical fitness: strength, speed, flexibility, and endurance. Therefore, it is important for you to consider your training in terms of the FITT principle.

FITT = FREQUENCY, INTENSITY, TIME & TYPE All four aspects of the FITT principle must be included to achieve the most benefit from your training program. Amount and intensity of workouts is important as is the time spent during exercising and training.

OCTOBER 2009

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a Pharmacist’s Perspective by Antonio Ballan 2,4-Dinitrophenol Due to the recent death of a fellow athlete and friend last month I have decide to right this acticle highlighting the dengers of some of the products used in the fitness and bodybuilding industry. This month’s article is on probably one of the most dangerous of all products used, DNP. Also in researching this article I found that alot of sites that are a popular soarce of information for young wanabe bodybuilders, over simplify there information and often down play the dangers.

Description:

Dieting aid

2,4-Dinitrophenol (DNP), C6H4N2O5, is a cellular metabolic poison. It uncouples oxidative phosphorylation by carrying protons across the mitochondrial membrane, leading to a rapid consumption of energy without generation of ATP. In short it waists energy instead of Making ATP which is your energy carried molecule.

DNP was used extensively in the 1930s in diet pills after Cutting and Tainter at Stanford University made their first report on the drug’s ability to greatly increase metabolic rate. DNP acts as a protonophore in the mitochondrial membrane, uncoupling oxidative phosphorylation and making ATP energy production less efficient. In effect, part of the energy that is normally produced from cellular respiration is wasted as heat. This inefficiency is proportional to the dose of DNP that is taken. Thus, as the dose increases and energy production is made less efficient, the metabolic rate is increased in order to compensate for the inefficiency and meet energy demands. Interestingly, the factor that limits ever increasing doses of DNP is not a lack of ATP energy production, but rather an excessive rise in body temperature due to the heat produced during uncoupling. People with excess fat are already heat intolerant and they can over heat just from training. Now the bodies natural temperature control mechanisms are not equiped to deal with this excessive heat production in the body! Therefore there risk of fatal overheating or fever is very easily possible! Throw in a few other fat burners and you have a disater waiting to happen! Accordingly, DNP overdose will cause a fatal fever. Case reports have shown that an acute administration of 20–50 mg/kg in humans can be lethal. Concerns about dangerous sideeffects and rapidly developing cataracts resulted in DNP being discontinued in the United States by the end of 1938. DNP, however, continues to be used by some bodybuilders and athletes to rapidly lose body fat. Fatal overdoses are rare, but are still reported on occasion. These include cases of accidental exposure, suicide, and excessive intentional exposure.

Chemical properties: 2,4-Dinitrophenol is a yellow, crystalline solid that has a sweet, musty odor. It sublimes when carefully heated and is volatile with steam. It is soluble in water (sparingly) (its crystalline sodium salts are also soluble in water), cold water (sparingly), ethyl acetate, acetone, chloroform, pyridine, carbon tetrachloride, toluene, alcohol, benzene, and aqueous alkaline solutions (Merck, 1989). It forms explosive salts with alkalies and ammonia, and emits toxic fumes of nitrogen oxides when heated to decomposition (Sax, 1989). It is incompatible with heavy metals and their compounds.

Uses Commercial DNP is primarily used for scientific research and in manufacturing. It has been used at times to make dyes, other organic chemicals, and wood preservatives. It has also been used to make photographic developer, explosives, and pesticides.(Ok you should be getting worried by now if you are using this stuff! Seen as its has been used in explasives and pesticides!)

Pharmacological action In living cells, DNP acts as a proton ionophore, an agent that can shuttle protons (hydrogen ions) across biological membranes. It defeats the proton gradient across mitochondria and chloroplast membranes, collapsing the proton motive force that the cell uses to produce most of its ATP chemical energy. Instead of producing ATP, the energy of the proton gradient is lost as heat. (Here is the big problem). In short I am telling you that this product short sercuits you energy storage and transport system and waists the enegy as heat. The heat production is excessive and will casue over heating and even faital fever! SAGUYS FITNESS

Some advocates of the drug advise people to take doses of 5–8 mg/kg daily. It’s commonly advised, however, that the dose be slowly titrated according to personal tolerance, which varies greatly.

Conclusion: I cannot see why anyone would risk their lives using such a dangerous product, there are effective products that are safe. Rather put the effort in the gym and eat properly, no shortcuts.

OCTOBER 2009

Fitness for Travellers Exercise on the Go! Travel, travel, travel. We are a culture that is always on the go. With many hours spent in the car, on the plane or just sitting in a station, you may find yourself too sedentary, too stiff and too inactive. Here are a few suggestions to activate your fitness plan while on the go. Opportunity Knocks Take advantage of the opportunities your final destination offers. Whether a golf course, a pool, a ski slope or a mini fitness center, take the time to get to know what is available. You may even be able to check out facilities, schedules and rates before you leave. Go online for a tour of the places to go and things to do, or call ahead asking for brochures or suggestions. If you are already active in a sport or activity, you will certainly want to continue with that activity when traveling. However, if you don’t have something in mind, try some of the new opportunities your trip has to offer – take a new class or take advantage of the activity sites. Action Wear Take clothes you may need for action – running shoes, shorts, swim suit, skis, etc. Don’t let your wardrobe become an excuse for not being active. You may want to pop your running or walking shoes in your carry-on bag so you can do some walking around the airport while waiting for your flight. It’s also a great idea for a long car ride. Stopping and walking around some of the country’s tourist or historical areas not only is educational, but makes your trip so much more comfortable. Be prepared for movement. Stretch Out Try some of these stretching exercises. These are easy to do even while sitting on a plane or in a car, and they feel great. • Shoulder Rolls: Slowly lift your right shoulder up and down eight to 10 times. Now switch to the left shoulder – eight to 10 times. Both shoulders at the same time; roll them forward, up around and back. Again, do eight to 10 rolls. Now roll them back, up around and forward – eight to 10 times. · Neck Rolls: Roll your head forward so your chin is lowered to your chest. Now slowly roll the head back so you are looking at the ceiling. Repeat this four times. Drop your head to your right shoulder. Now lift and drop to the left shoulder. Do this side-to-side roll four times very slowly. Remember: When doing neck exercises, it is always important to take it easy and avoid quick, jerking movements. · Ankle Rolls: Even if you can’t stretch your legs out in 16

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front of you, you can do some great ankle exercises. First with your feet together, lift your heels so you are stretched to your toes. Lower and lift 10 to 15 times. Now with your heels on the floor, lift your toes, pressing them back toward your ankles. Lower and lift the toes 10 to 15 times. This toe lift is a wonderful relief if you find you are having leg cramps in your calves. Now with your heels together, swing your toes apart out to the side (duck feet!). Swing them closed and repeat 10 to 15 times. With the toes together, swing the heels apart out to the side. Swing them closed and repeat 10 to 15 times. · Stomach Holds: This is a great exercise while sitting – and waiting. Tighten your stomach muscles and hold for 10 seconds. Relax the muscles. Tighten and relax, holding the 10 seconds 10 to 15 repetitions. To feel the tightening of the muscles, you may want to place your hands on your abdomen and feel the muscles working. You may also do this exercise with your buttocks. Tighten and hold the muscles, then relax after holding 10 seconds. Tighten and hold 10 to 15 times. Relax! Although trips are a way to relax, relaxing doesn’t necessarily mean being inactive. Sitting, lying in the sun and just plain doing nothing may be great for some of the time you are away, but your body will feel much better when some fitness activities are added to your daily schedule of “doing nothing.” Take the time to walk, run, swim, play tennis, golf, snorkel, lift a few weights or take a yoga class. All are great ways to relax and enjoy your vacation. Before doing any strenuous exercise you may not be used to, make sure you take the time to stretch. Simply reaching up with your arms and alternately reaching right then left is a great warm up. Stretch your wrists before tennis or golf. Place your left hand on top of your right hand, and press the right hand down toward your wrist for a good stretch. Now place the left palm on the right palm and press the right hand back toward the back of the wrist. Repeat using the right hand to stretch out the left wrist. Stretch out your calves by holding on to a railing or piece of furniture (palm tree perhaps?) and rise up to your toes and lower again. Have Fun Now this is the most important step – have fun. Make fitness an enjoyable activity and not a chore. If you dread exercise, then find something active that you do enjoy. After all, that is what a vacation is for – to relax and have fun. You will feel great!

By Charlene Torkelson SAGUYS FITNESS

Don’t Let Travel Make You FAT

If you’re travelling for business or travelling for fun, you shouldn’t let your time away be an excuse to pack on the kilograms. Here are some tips guaranteed to keep you trim when you’re far away from home:

1. Plan ahead. If you’re familiar with the restaurants, you can easily scope your dining options. Try local fresh specialities and look for places that server fruit, soup and sandwiches. 2. Understand the menu. Look for high-fat wording such as: au gratin, buttery, sautéed. Choose “grilled” of “fried” – you’ll cut the fat and calories in half. 3. Think outside “the usual”. Don’t always order what is familiar, there are other choices. Most fast food joints have added healthy options to their menus. 4. Watch portion sizes. Portion sizes in restaurants are usually much larger than the recommended portion size. Try splitting an order with a friend. 5. Don’t make salads make a fool of you. They may sound healthy, but some salads have more calories than a cheeseburger. 6. Self-service is maybe an option. That way, it’ll be no problem to stick to you diet.

Source: Pennington Biomedical Research Centre

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OCTOBER 2009

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Advice on Getting started By Adrian Alberts

uring my previous article I stated that it is important to set goals and stick to the plan. In this issue

I’ve been doing kettlebell training since December 2008 and the majority of my training tips & techniques have come from my friend/ trainer, Marco Wentzel. To date, I am yet to come across another form of exercise that has given me the functional body that I have today. Not even martial arts, barbell weights or any sport specific training (Including Rugby and Muay Thai) have been able to challenge me to the same level of intensity. It is hard to imagine that a simplelooking weight with a handle on top could have such an incredible humbling effect. Whether you start off light (8-16kg) or use the any of the heavier bells (24-48kg), you can be certain of one thing; you WILL be able push yourself into, and far beyond, the red-line of your current capabilities.

I’ll provide training methods and tricks that have worked for me thus far and offered brilliant results. Personally, I am not a fan of using barbell weights at all. Not to say that there’s anything wrong with them; it’s just that my personal preference leans towards kettlebell training, isometrics and calisthenics (bodyweight exercises). The goal of my training is not to add chunks of muscle for the purpose of cosmetic appeal; it is to build as much explosive, endurance & maximal strength as well as to develop the functionality of my body to optimum levels. Don’t get me wrong, it is important to look as good as you possibly can, but I believe there’s more to one’s body than just that. After all, it is of no use to be able to lift a lot of weight at the gym and look at your muscles in the mirror if you can’t perform any functional, reality based tasks with improved ease. SAGUYS FITNESS

During one of the sessions I had with him while I was in Cape Town, he mentioned to me that knowledge isn’t worth having if you can’t share it with others. That is why I am going to provide you with a few tips, as well as publications where you can find additional ones. I don’t use a formally laid out programme. I simply follow general guidelines according to which field I wish to focus upon most during a particular phase of my training. At present I am using knowledge obtained from 2 publications in order to improve my conditioning and maximal strength: 1. Enter The Kettlebell (ETK) by Pavel Tsatsouline 2. The Naked Warrior also by Pavel Tsatsouline Both of these publications are excellent and I am positive that you will find them to be incredibly useful. In my opinion, the Naked Warrior is the absolute best book on building maximal strength that I have ever come across. The beauty is that you don’t need any weights to use it, because the only exercises you’ll need to master are the one-legged (pistol) squat and the one-arm pushup. Don’t be alarmed if you can’t perform either of them yet, the book also shows other exercises you can do to build up to them.

ETK is an excellent book to help you get into kettlebell training. It starts off with exercises suitable for absolute beginners and gradually builds up to levels that will make even the toughest of athletes cry or scream at the very least. It absolutely is a must read if you have considered getting into this type of training. The “mother” of all kettlebell movements is the swing. In other words, it is the core and foundation of nearly all the other exercises. You will need to master it in order to become adept at the other ones, however, it’s a lot of fun and definitely something worth working towards. Finally, I would like to mention the following steps in order to prevent you from hurting yourself, or others: 1. Start off by using a certified kettlebell trainer, until you have mastered the basic techniques, especially the kettlebell swing. You don’t want to hurt yourself before you have even gotten into it, do you? 2. Don’t disregard or underestimate the lighter bells. The average weight that most men start with is 16kg, and I realise that it may not sound like a lot to handle, but be assured that it WILL “own” you during the initial stages of your training. Another VERY important element of training is to improve your flexibility. And this is where another of Pavel Tsatsouline’s books has been of great help to me if and when I make use of it. It is called “Relax Into stretch” and the simple message that the book provides is that you don’t need to “lengthen” your muscles in order to become more flexible, because they already are long enough. All you need to do is to teach them to relax. I sincerely hope that you will find these publications to be of use to your training, and that they will provide you with many, many sessions of pleasure AND pain in order to achieve incredible results.

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Find an Exercise Routine If you desire overall good health an exercise routine is critical. You can try many different types of exercise such as sports or weight lifting to increase your overall muscle mass, endurance and flexibility. It just may even help put you in a better mood. One of The main problems is finding the drive to keep on going day in and out. It is all too easy to let yourself sleep instead of going jogging. I think you will be much more satisfied if you develop a personal exercise routine that fits you and your lifestyle. This works much better than doing what you think you should be doing. You do not have to exercise in the traditional way and you can develop your own methods to keep you motivated. Putting variety in your program is a great way to keep it fun. This can bring the enjoyment back into your everyday exercise program. Try running outside instead of on a treadmill or riding a real bike instead of on that stationary bike. Bringing your exercise routine to the great outdoors is an excellent way to breathe new life into your normal schedule. You can also alternate different types of aerobic workouts. While running is a good way to stay in shape, doing it every day on the same old route can get pretty boring. Also do different exercises to work out different muscles can be a good thing to add variety. If you can get others to exercise with you it can help get you out of a rut in a hurry. This will help time pass by and help you to stay motivated. Just remember that exercise does not have to be a chore. It can be enjoyable and something that you will want to do the rest of your life. It is up to you to find a way to exercise that you will want to always do. Keep an open mind and try new ways to exercise and you may just find yourself still at it years from now. by Douglas Taylor in the Photo is Izak van Niekerk photo taken at Midstream Physique by Pieter Cornelius

OCTOBER 2009

SAGUYS FITNESS

THAT FITS

SAGUYS FITNESS

OCTOBER 2009

10 Tips For A Beach Ready Body When swimsuit time comes around, even the fittest women can become frantic, looking for a program that will give them really astounding results, from flatter abs to a firmer body in general. To get your body ready for the beach, you need to: 1. Take it outside. Walk, hike, run, cycle, mountain bike or incline skate for an exciting aerobic escapade that will actually get your lower body and abs bikini-ready. Walking is one of the easiest forms of exercise. Hiking burns megacalories as you increase your elevation and really work those legs. Running is also a great way to exercise – all you need is a good pair of shoes and you can do it anywhere. 2. Running, walking and cycling are the best exercises to trim your waist, believe it or not. This is because you can’t “zap” fat off your middle with target-toning exercises like crunches. If you have surplus fat layering around your middle, crunches won’t help much, all they do is strengthen and firm the area. Losing weight overall will help you lose from your middle. 3. Get on the ball. Buy an inexpensive fitness ball if you don’t already have one. Use it to perform abdominal and leg toning exercises 5 days per week. Do 5-10 minutes in the morning and 5-10 minutes in the evening. There are hundreds of exercises you can do on a ball from beginner to advanced levels, so the variety will keep boredom at bay and ensure you keep your body challenged.

5. Stop storing new body fat. A lot of people begin a training program to lose weight and yet wind up just packing on some new fat later that day or the next. Frequent eating conditions the body to use fat for energy since it is accustomed to getting fuel and doesn’t need to store as much fat. By eating smaller and more frequent meals/snacks you avoid the odds of providing too many calories at one time, and this makes it much less likely for you to store new fat. 6. Combine weight training with your cardio. Particularly when maintained at a high intensity, aerobic activity will burn a large amount of calories, and you’ll realize greater success by combining it with resistance training. This is because correct resistance training stresses all of your muscle fiber types. When you stress your muscles effectively, you either maintain and strengthen your current muscle mass or you even gain some. 7. Stay motivated to stay active. Vary your routine or change your scenery. Try something entirely new. Find a workout buddy. Set a new goal. Treat yourself to a workout gadget or accessory. Keep an exercise log to track your progress, and reward yourself when you meet your fitness goals. Finally, focus on how good exercise makes you look and feel.

• Protection for your joints

8. Stay hydrated. When you’re exercising, you shouldn’t wait for thirst to strike before you take a drink. By the time you feel thirsty, you’re already dehydrated. Drink at least 16 ounces of water, sports drinks or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you’re done exercising.

• Increased bone mass

9. Fine tune your diet with these tips:

• Get strong, get slim. Are you frightened by the thought of starting strength training? Building muscle carries a lot of benefits, including: • Improved stamina and suppleness

• Better energy level • Improved metabolism 4. Target muscle groups. By working the large lower body muscles, you help the body to burn fat everywhere, not just the area you are training. You will actually improve the look of your arms, back and stomach if you concentrate on 22

the glutes, quads and hamstrings.

OCTOBER 2009

• Shoot for 25-35 grams of fibre per day. • Eat a few ounces of protein to tide you over until your next meal if you get hungry. • Eat at least two servings of fish per week to get healthy fats.

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• Spice up your food with red pepper, which boosts metabolism. • Drink green tea liberally – it helps burn fat. 10. Deal with diet weaknesses. The solution to losing weight while still eating the comfort foods you grew up with is learning how to prepare them with fewer calories. Start with intelligent choices: lean cuts of red meat such as top round, sirloin and London broil average 240 calories per 3-oz serving compared with their fattier cousins: prime rib, T-bone and filet

A few simple changes can make all the difference, not only to how you look on the beach, but also to the long-term health of your body. Choose meals and snacks that are kind to your body. Choose a form of exercise that suits you and that keeps your moving parts in good working order. Finally, find time each day to relax - once or twice a day for just 15 minutes is sufficient.

mignon, which weigh in at 340 calories for the same size portion. Name brand diet programs spit out thousands of weight loss success stories every year. However, making some easy changes to your eating behaviour can be enough to help you get rid of surplus pounds if you’re ready to lose weight but not prepared to engage in a rigorous program. The basic rules are that you: • Eat protein at every meal • Eat no white (rice, potatoes, bread, etc.) at night

Mr & Miss

Beach-Ready 2009

www.beachready.co.za SAGUYS FITNESS

OCTOBER 2009

Exercise With Your Kids

erforming any type of exercise on a routine basis is a good way to keep your body in shape. It is also a good way to burn fat and calories in the body that come from the food that is eaten on a day-to-day basis. Exercise is one of the ways that people have to keep the body healthy and fit. But who says you have to exercise by your self. People can always ask a friend to join them and parents can most certainly invite all of their kids to join them whenever they choose to exercise. By taking the kids along while a parent is exercising, they will find that it is a good way to keep everyone at home in shape. Kids can be good company on long walks and there are always things that a parent can find to discuss with their children while they are out of the house. Everybody needs someone to talk to while exercising because it makes the exercise seem effortless. Children enjoy going to the park or riding their bicycles for long periods at a time. These are some of the things that a parent must consider when they ask their children to join them in an exercise program. They may just switch the tables and invite the parents for a ride or a walk through a park. Some parents take these invitations

OCTOBER 2009

one step further and take their kids to a park that they have wanted to see for some time. There are many amusement parks throughout the United States and all of them require families to do a lot of walking to get from one attraction to another. A parent might have to bring some walking shoes with them on vacation but for serious family time, it is quite possible that the whole family will too. Some of the daily exercise programs could involve bike riding with the kids. Parents could show how tough they are by peddling up hills that have steep inclines to them. Then the whole family could be invigorated by the brisk ride back down them, and have fun while do it. The kids might even decide to challenge the parent to do it again just to see if they are in good enough physical shape to climb that steep hill all over again. The exercise with the kids does not have to be the same every day. Some days the family could walk briskly through a park and ride the bus back home. At other times, the entire family might head to the local mall and make it a point to walk around the entire shopping complex inside and out a few times. This form of exercise if very popular with senior citizens and the indoor environment makes them feel safer than they

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would in a local gym. When you are exercising, always make sure you have plenty of water to drink. All exercise participants need to know the limits that they can reach and they never want to exceed them at any time

during their exercise period. People also need to pace themselves through the various courses, because kids are younger and might have more tolerance than their parent does when exercising with their kids.

â&#x20AC;&#x153;When you are exercising, always make sure you have plenty of water to drink.â&#x20AC;?

SAGUYS FITNESS

OCTOBER 2009

Calories Burned During Sex - Is There Really a Sex Diet?

By John Davenport 26 OCTOBER 2009

SAGUYS FITNESS

If you’re trying to lose weight you’re probably wondering how to do the best fat burning exercises and how to eat the best you can. These things are all important, but you may be surprised when you’ll discover how many calories are burned during sex. Sexual intercourse has long been known as a super healthy activity with many benefits. One of these benefits is weight loss. In a 30 minute session of lovemaking you can burn anywhere between 80 to 200 calories (depending on how rigorous the session is among other factors). If you make love 3 times a week, you can burn 7,500 calorie annually which is the equivalent of what you would achieve if you jog for 75 miles! Imagine that!

Indeed, sex may be the ultimate diet supplement as it not only burns calories but also:

1. Improves cardiovascular fitness due to your heavy breathing and increased heart rate during lovemaking. 2. Tones the muscles, including several muscle groups that rarely come into play during your regular routine. 3. Reduces stress which is know to contribute to weight gain especially around the abdominals. Reducing stress can also help reduce the risk of heart diseases and other illnesses. 4. Helps you sleep better. Studies show that people who sleep better than others tend to lose weight faster. All in all, going on a sex diet is a very good idea. Of course, you can’t stay in bed all day long. You do need to do regular workouts and to watch your nutrition. However, as lovemaking is a lot of fun and helps to keep the flames of desire running between you and your mate, it’s a good idea to make it part of your routine. Having sex can help you lose weight and become even more sexy. SAGUYS FITNESS

OCTOBER 2009

Is it your Rotator Cuff? In anatomy, the rotator cuff (rotor cuff) is the group of muscles and their tendons that act to stabilize the shoulder. Along with the teres major and the deltoid, the four muscles of the rotator cuff make up the six scapulohumeral (those that connect to the humerus and scapula and act on the glenohumeral joint) muscles of the human body. (Wikipedia) Rotator Cuff Exercises Why Should I Be Exercising My Rotator Cuffs? By Roger Ziggs

Whether youâ&#x20AC;&#x2122;re trying to build up or just avoid break-

ing down, it is critical to do rotator cuff exercises. The rotator cuff (rotor cuff) is, by nature, one of the weakest muscle groups in the body; it is also one of the most susceptible to injury. If you lift weights, play a sport with repetitive overhead motions, or are in an older age bracket, you are a ticking time bomb for this injury. When I said this is a weak muscle group, I meant that in general its strength is disproportionately less than the surrounding muscle groups. With increasing age that proportion becomes even more skewed due to the collagen in the tendons and muscles breaking down, allowing you to incur an injury with lesser exercises or just sleeping on the shoulder. This muscular imbalance is also more pronounced if you lift weights. For example, your deltoids may be able to handle huge amounts of weight, but as you lift the rotor cuff must do its job of stabilizing the shoulder. When you lift close to the body you are near your center of gravity and there is less torque on the muscle group. On the other hand, if you lift with bad form, either intentionally or unintentionally, the pressure put on the rotor cuff is increased dramatically and instantly without sufficient warm up for them to handle such a load. The result is often a rotator cuff tear painful enough to bring tears to your eyes. These risks can be all but nullified if you take proper care of your rotator cuffs. Optimally, you want to do rotator cuff exercises about three times per week, donâ&#x20AC;&#x2122;t forget to warm up and stretch. Should you choose not to do rotator cuff exercises, be forewarned that a rotator cuff injury is extremely painful and can become even more so if you need surgery. 28

OCTOBER 2009

SAGUYS FITNESS

Delta

The

Series

Series 1 / Volume 2 Complied by Ryan Vorster

Posterior Deltoid Edition Posterior Deltoid Muscle Anatomy and Overview

The posterior deltoid is the smallest of the deltoid muscles. It is also the most important muscle to help give you the 'rounded shoulder' look. Posterior Deltoid Function The function of the posterior deltoid/shoulder muscle is for shoulder extension, transverse extension, transverse abduction and external rotation. Posterior Deltoid Origin The origin of attaches onto the inferior edge (spine) on the scapula. Posterior Deltoid Insertion The posterior deltoid muscle inserts onto the deltoid tuberosity of the humerous. Posterior Deltoid Training There are not too many exercises to train the posterior deltoid. Make sure to switch between cables and free weights to change intensities on the muscle.

Compiled by Ryan Vorster

The delta series Posterior Deltoid

Dumbbell Rear Lateral Raise

Using dumbbells, bend over at the waist with your feet shoulder width apart. Keep a slight bend in the knees to prevent stain on the lower back. Hold the dumbbells at arms length in front of you with the palms of your hands facing each other. Keep a slight bend in your elbows. Using your upper back strength, raise the dumbbells to the back and upwards in a semicircular arc as far as you can. Hold this position for a second to maximize the peak contraction in the rear deltoids. Lower the dumbbells back to the starting position. Repeat.

Machine Rear Deltoid Laterals

Sit on a Pec Deck machine facing the back pad. Either grasp the handles or place your arms behind the arm pads. Bring your arms back as far as comfortable and hold. Reverse the movement on the way back. Spotter Information: A spotter can stand behind the individual and spot at the pads or elbows.

Cable Rear Lateral Raise

Stand in the center of the unit and grip the each handle with your opposite arm (grip the left pully with your right arm and the right pully with your left arm). Place your feet about shoulder width apart and bend over at the waist until your body is parallel to the ground. Keeping your back flat and knees bent, raise the weights out to your sides until your upper arms are slightly higher than your shoulders. Lower the weight over the same path and continue until you reach muscular failure. Tips: You should be in complete control of the weight at all times and it is very important that you avoid using jerky motions or body momentum to lift the weight. You'll have to go fairly light on this exercise in order to allow for a full range of motion and maximal stimulation of the rear shoulders.

The delta series Posterior Deltoid

Dumbbell Lying Rear Lateral Raise Lie face down on a 30 to 45 degree incline bench holding 2 moderately weighted dumbbells. With thumbs facing each other, do a bent-over lateral raise while lying on the incline.

Dumbbell Seated Rear Lateral Raise Sit at edge of bench with feet placed beyond knees. Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles or just to sides of ankles. Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position (10째 to 30째 angle) throughout exercise. Maintain elbows height above wrists by raising "pinkie finger" side up. Lower and repeat.

Reference: Website: http://www.exrx.net/Lists/ExList/ShouldWt.html#anchor1934542

Posterior Deltoid Anatomy

Rear Deltoid Stretch

Position arm across neck. Place opposite hand on elbow. Push elbow toward neck. Hold stretch. Repeat with opposite arm.

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OCTOBER 2009

SAGUYS FITNESS

NEWS AND PREPARING FOR FITNESS MODELING SHOWS - NEWS AND PREPARING FOR FITNESS MODELING

Are you skinny? Do you want to add weight and muscle? by Bernadette Beyer

Then to help guys get ready for fitness modelling shows, I will be covering some nutritional and training tips in the next couple of issues. How to eat and train if you are a typical Ectomorph body type (your typical skinny, long muscle type) These guys are normally great marathon runners, but now you have decided you don’t want the skinny look any more, you want to add more muscle to your frame. So How to go about it? Diet for an Ectomorph? • The most important is your nutrition and counts for is 80% of your results • You need to make sure you are getting gin at least 1 – 1.5 g of protein per pound of body weight, per day, so say you way 65Kg multiply that by 2.2 to get your weight in pounds = 143pd • So to get the daily protein intake x that by 1 – 1.5 = 143 – 214.5g per day and then divide that by the amount of meals / snack you will be getting in, so say 6 meals, including your shake after your workout = 23 – 35g of protein per meal • Carbohydrates you should be doubling up for your body type, as your metabolism is very fast and if you do not have enough carbohydrates in your system, the protein will be converted for energy and no muscle building will be taking place

• You will get to a sticking point where the body has to first adjust to the new muscle, just back off a bit for a week or two, not focusing on adding any more muscle, then get right back into the eating and training again How do you train then for an Ectomorph? • Because you have predominantly slow twitch muscles (so long muscle with a very high capacity to store oxygen and therefore the natural tendency to be great marathon runners) you need to train the muscle with a lot of high volume training. So medium weights with high reps is what make your muscle grow the best or super sets, drop set, giant sets. • But you can’t just train high reps and low weights as you won’t build a full belly muscle then, so the best is to do one week of heavy weights, with 8 – 10 reps, and then the next week to bomb it with medium weights and high reps, so between 30 – 50 reps • Then when you get back to the heavy week, try to go a bit heavier then that the previous week, and so on. If all of this is just too complicated, you can mail us at bdtrade@iafrica.com and we can assist you on a more personal level.

• So 143 x 2 = 286g of carbohydrates per day, again divide it by your 6 meals, so 47g of carbohydrates per meal • You can go higher, but not lower than this • Your fat intake should be about 10g of fat per meal, excluding the shake after the training, where you want no fat at all, as here you WANT your body to release Insulin to shuttle all he amino acids and carbohydrates into the muscle for quick repair and obviously building • Stick to good fats such as peanut butter, flax oil, olive oil etc and go slow on the animal fats • Every 2 – 3 weeks up your total calories by 300 per day to keep on adding muscle, but make sure each meal is balanced

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From the Dictionary ectomorph (plural ectomorphs) Someone with a lean, only slightly muscular body Theoretical body type in which a person has a high metabolism. Such a person can easily maintain a low fat physique, but does not add muscle or body weight easily.

OCTOBER 2009

NUTRITION FOCUS - NUTRITION FOCUS - NUTRITION FOCUS - NUTRITION FOCUS - NUTRITION FOC

Healthy Eating, Healthy Scoring By Peter Gaiser, PGA Golf Professional

any golfers come up to me and say that they get so tired towards the end of their round of golf and that they struggle to score well on the last few holes. One of the main factors for this is poor nutrition before, during and after their round.

Some things to avoid during the golf season: • Golfers should avoid caffeine and alcohol. Both of these are diuretics, which mean they cause fluid loss. They also both affect performance. Coffee over stimulates your

mind or your muscles, making your performance uncontrolled if consumed excessively. Excessive consumption of alcohol severely affects your coordination and should not be consumed before, during and after your round of golf.

It goes without saying that proper nutrition is important for all of us. But, if you are serious about taking shots off you golf game you need to make better nutritional choices to see your diet through and have more energy and be in a state of high mental focus. If you are a golfer that travels or play in frequent tournaments, it is important that you don’t fall into the trap of settling for fast food or a quick chocolate or bag of chips. It is very common that golfers tend to not pay attention to pre-round, during round and after-round nutrition, nor do beverage carts come equipped with nutritionally advantageous foods. Regardless, if you make a commitment to a diet full of carbohydrates, proteins and fats along with plenty of water, you can expect to see shots drop off your golf game.

OCTOBER 2009

• Large amounts of food should be avoided two hours leading up to your tee time. Food in the digestive system diverts blood away from your brain and muscles, affecting concentration and physical performance. A meal two or three hours before play is preferred. • Don’t skip meals. Golfers need that slow and steady release of energy to see them through tough and long rounds of golf. Smaller meals are better for supplying a continuous source of nutrients to the body to perform at its peak and also increase the metabolism. As a golfer, especially if you are a tournament player, it is important to have a wide variety of complex carbohydrates to maintain your energy through an 18-hole game or 72-hole tournament.

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CUS- NUTRITION FOCUS- NUTRITION FOCUS- NUTRITION FOCUS- NUTRITION FOCUS- NUTRITION

Below I have put together a sample menu that will provide your body with all the carbohydrates, fats and proteins it needs to perform at its peak. 08:00

2 Cups of oats with cinnamon, 1 boiled egg, fruit yoghurt, glass of 100% orange juice or Tea.