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Tableof
Contents ON THE COVER CHICA TEX SPORTS
LILIANA MONTOYA “I love my whole body!”
12 36 16 18 30
NUTRITION
LOOSING FAT, NOT MUSCLE Precision and consistency vital through the process
HARD 6 PACK DIET FOR SUMMER
SUPLEMENTATION
NATURAL ANABOLIC AND ANABOLIC STEROIDS What is the meaning?
VITAMIN D Worldwide Epidemic of Vitamin D Deficiency
TRAINING
TRAINING AFTER 40 Vinny Galanti, IFBB PRO, shared with us his secrets in training and dieting
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EVENTS
ARNOLD FESTIVAL The greatest Sports Event in the nation
SOCCER
SOUTH AFRICA WORLD CUP 2010 Bye apartheid, welcome Soccer!
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CREDITS
Texsports Magazine is owned by Martex Nutrition Inc. Publisher / Editor-in-Chief: Teddy Teixeira - teddytex@texsportsmagazine. com. Liliana M. Teixeira - lilianatex@texsportsmagazine.com. Executive Editor / Creative Director: Ivonne Ramírez - ivonne@texsportsmagazine.com. Art Direction: Edwin Moreno - Courtney Taylor. Contributors: Jeff Schwartzer, Vinny Galanti, Manuel Espitia, Raymond Fontanez, Elimar Venegas. Photography: Istock Photo, Ivonne Ramírez. Fotografía de portada: Santiago Betancurt. PANAMÁ: Fernando Rodríguez - fernando@texsportsmagazine.com. USA: Ivonne Ramírez - ivonne@texsportsmagazine.com. For advertisement visit us in: www.texsportsmagazine.com.
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EDITOR’S LETTER
Be aware of Yo-Yo dieting
I
f you played with a little toy called yo-yo when were a child, you could have a better idea about the “yo-yo diet” term means. It was first coined by Kelly D. Brownell, Ph.D, an American scientist, professor, and esteemed expert on obesity and weight control at Yale University. He named the dieting process due to its analogous nature to the up-down action of this particular toy. The yoyo diet operates in such a way that it is harder each time to lose weight. As the yo-yo nears the end of its string, the plastic spool starts spinning slower. Likewise, the yo-yo diet follower may find weight loss success harder and harder to maintain as time goes by, leading to depression and lack of motivation. As soon as the dieter starts attempting to eat normally again, all the weight regained will be stored in the form of fat. The yo-yo diet essentially tampers with a healthy body’s normal fat-to-muscle ratio, which is a primary aspect of good health. For example, prior to chronic dieting your body may have had a daily calorie need of 2000 calories per day to maintain your weight. However, after a few weeks on a severely reduced calorie “starvation diet” without regular exercise, your metabolic rate naturally falls. When you return to regular eating again (as most cannot follow a starvation type diet for too long) you may now have a daily metabolic rate of 1850 calories per day or a 150 calorie per day loss. This now translates into a weight gain of one pound every 24 days (3600 calories in excess = 1 pound weight gain) if you eat the way you ate prior to dieting.
The yo-yo diet cycle
Let’s see how “yo-yo dieting” works: 1. You start a quick weight loss diet and don’t exercise, which results in a lowered metabolic rate (your body now burns less calories each day than it did before). 2. You quit your diet. 3. Now, you return to eating as much food (or more—because of a sense of deprivation) as you did before your diet. 4. As a result, you gain weight gain beyond what you previously weighed due to your lowered metabolic rate (and/or because you are binging on previously “forbidden foods”). 5. Frustrated with your weight gain, you go back on a diet. 6. Your metabolic rate lowers further; you regain lost pounds and add more weight in the process. 7. The cycle continues…. Losing and regaining weight may have a negative psychological effect if you let yourself become discouraged or depressed. Weight cycling should not be a reason to “feel like a failure.” Instead it is a reason to refocus on making long-term changes in your diet and level of physical activity to help you keep off the pounds you lose. In the next pages of the Tex Sports Mag you will find great ideas to get in shape without starving. And the yo-yo, let’s keep it just to remind you when you were a child!
Teddy Teixeira Director 10
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HEALTH
WEIGHT LOSS By: Jeff Schwartzer
W
hen one considers weight loss, our main goal is fat loss with minimal to no muscle loss in the process. Weight loss and for the sake of this article, fat loss is much trickier than weight gain. In order for fat to be burned from the body, more calories need to be burned than are taken in on a daily basis. Precision and consistency are vital during this process. By precision, I mean weighing and measure all of your foods. Every time I mention this to someone new to the weight loss program, they always give me a frown and ask if it’s really necessary. Absolutely, it is necessary. Measuring all foods eaten, allow for a better understanding of what changes need to be taken to continue with the fat burning process. How would we know what to change is we constantly estimate our intake. If your meal plan has you eating 8 oz. of meat per meal, a 1-2 oz. discrepancy can be that factor preventing you from reaching your goal. If you are over in the required amount per meal, fat loss may cease and if you are over the allotted amount, muscle mass may be 12
burned in the process. Due to our busy lifestyles, finding time to cook a meal or even eat a meal is jeopardized. Here is where 100% Whey Gen comes into play. This top quality whey protein allows you to stay on track with your meal plan without losing out to a lesser quality food. 100% Whey Gen provides 24 grams of whey isolate protein, while yielding only 2 grams of carbs and 1 gram of fat. When time is an issue, simply throw two scoops of 100% Whey Gen in a shaker cup, mix with water, shake it up and drink it down. This way you’ll never miss a meal. Consistency is the other component for a successful fat loss program. Consistency is sticking to the plan. If your program has you eating six meals a day, then eat six meals a day, not seven and not five. Stick to your meal plan seven days a week. Giving yourself one to two cheat meals a week should be your maximum allowed. Any more will slow progress. If your plan has you eating six meals a day, multiply that by seven days and you have 42 meals per week. You goal should be to have at least 40
of those meals a week, allowing for two cheat meals. If you choose to avoid all cheat meals, all the better. Due to the stress that a restricted calorie meal plan can have on the body, a good multiple vitamin is essential to maintain proper health. G-Men and G-Women are gender specific and contain vital herbs and antioxidants to maintain proper health and hormone balance. For the extreme athlete, Ultimate Muscle Pak would be your way to go. With this product, you can rest assured that everything that you could possible need to take your training to the next level is inside. While precision and consistency with your food intake are your first component to a successful fat loss program, cardio is your second component. If you are beginning a cardio program for the first time, start with 20 minutes four days a week. Increase the time by five minutes each week until you reach your goal of 45-60 minutes per session. Once you’ve reached your goal, add one to two days
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to bring your total cardio days per week to five or six. Make sure while performing your cardio that you maintain your target heart range throughout the duration of the session. Your target heart range can be computed by subtracting your age from 220. With that number multiply it first by .65 and a second time by .85 This will give you 65% and 85% of your target heart range. An example of a 30 year old person, goes as follows: 220-30=190, 190x.65 =124, 190x.85 =162. With this formula, 124 beats per minute should be their low range and 162 will be their high range. While in your target heart range, maintaining a conversation with someone will be slightly difficult. A great investment would be to purchase a heart rate monitor. Fat loss programs can at time stall due to the body’s ability to adjust to the lower calories taken in. This can in turn lead to a fall in energy. This becomes a double-edged sword because your body is now burning less calories and as energy falls, your intensity on your cardio sessions also falls. Progress seems to come to a halt. At this point in time, a thermoge-
nic and a crucial amino nutrition field, results acid would help rectify can be made at a much the problem. Thermo faster pace. N.O.A. is a Genetics Extreme is a pre-workout formula to Fat loss programs can at powerful thermogenic increase blood flow to time stall due to the that will not only speed the working muscle to up your metabolism help improve pumps. It body’s ability to adjust to help you burn more also increases energy to to the lower calories calories, but it will take raise the bar on workout taken in. your energy levels into performance. N.O.A. the next stratosphere to should also be combined help you grind out those all important wor- with L.I.N.O. to maintain those muscle pumps kouts and cardio sessions. A crucial amino essential for productive workouts. L.I.N.O. acid to supplement during the day to help the increases nitric oxide output to the working body utilize its fat stores for energy is G-Tech muscles to keep those pumps intense and L-Carnitine. Supplementing with this two to long lasting. Once the workout is over, speed three times a day will increase the amount of the recovery process by supplementing your fat that gets burned with each training ses- post-workout shake with BCAA, Glutamine sion. A final product to keep the fat burning & Ultimate Muscle Amino. These essential process going even while you sleep is Thermo products will guarantee you full recovery from Genetics PM. This product not only keeps the your intense workout. fat burning process going while you sleep, but it improves the quality of sleep. Good luck with your fat loss program. Sticking to the above guidelines and utilizing the The third and final component is supplemen- full line of Genetics Tech products will guatation. With the advancement in the sports rantee you reach you ultimate fitness goal.
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SUPLEMENTATION
What is the meaning?
Natural anabolic
VS.
Anabolic
steroids By: Manuel Espítia
For many athletes, anabolic have become theirs “big helpers to reach amazing goals” and for some of them anabolic are “best performance” dream. Take care! If you do not have enough knowledge about the substances you are taking and the real difference between anabolic consumption vs. out of control anabolic steroids effects consumption.
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A
nabolic substances or processes within the human body are those that either stimulate or facilitate the growth of bodily tissues. Anabolism is the antonym of catabolism, the term describing any process that breaks down or reduces tissue. Weight training causes micro-damage to muscle tissues; this damage is a catabolic process. An anabolic process occurs when the regeneration and repair of the tissue results from new cell growth. Hormones are the chemical messengers of the body. Hormones are produced and released by the glands that constitute the endocrine system. Each hormone is in essence a signal to an organ or a bodily process to act in a particular fashion. Examples of hormonal responses include the body’s various systems being spurred into action by the production of adrenaline from the adrenal gland, and the growth of various bones and tissues being stimulated by the release of the human growth hormone from the thyroid gland. Prohormones are chemicals that are either ingested into or created within the body. A prohormone is often described as a precursor to the formation of a hormone, without itself creating the effect of a hormone on the body. The prohormone will typically have a chemical composition that is near to that of the desired anabolic compound; enzymes produced by the liver act as catalysts in the conversion of the prohormone to anabolic hormone. Since the refinement of anabolic steroid practices in the early 1960s, the consumption of these compounds became an approach favored by many athletes seeking to
become stronger and bigger. When anabolic steroids were banned from a number of international athletic competition in the 1970s (most notably, the Olympic ban in 1976), the use of steroids by athletes evolved into a contest where the primary objective was to defeat the doping test procedures, first through sophisticated masking and diuretic techniques, and later through the use of “designer” steroids, anabolic products whose chemical composition was slightly alerted to deceive known scientific testing procedures. Nandrolone was the best known of these designer products, subsequently banned by the World Anti-Doping Agency (WADA) in 2003. Since the mid-1990s, athletes engaged in strength training have sought to stimulate the production of the body’s natural anabolic agent, the male sex hormone testosterone, as a means of building greater muscle size and strength, without ingesting a banned performance-enhancing substance. Prohormones were seen as the means to this objective. The commercial marketing of anabolic prohormones invariably makes reference to these supplements as being the closest product to testosterone that an athlete can obtain. The most popular of the initial anabolic prohormones was androstenedione, more familiar to strength athletes as “andro,” avai-
lable in a number of different chemical formulations, each of which had an intended anabolic effect. Consumed as a powdered supplement, andro was effective in its role as a testosterone prohormone, as it was capable of converting, on average, between 5% and 6% of its mass into testosterone. Andro also had well-established side effects, particularly the development of enlarged breast tissue in males, a condition known as gynecomastia, as well as the risk of an enlarged prostate gland. Boldenone, an anabolic steroid used in the equine industries (horse training and horse racing), was another chemical that has been employed by body builders and strength athletes, as it is known to convert to the hormone estrogen within the liver. Anabolic pro-hormones are ingested in different ways: as a dietary supplement, as a transdermal (skin) patch, and as slowrelease formulations through pills placed under the tongue or by way of nasal sprays. Like anabolic steroids, anabolic pro-hormones are consumed in defined cycles, a period of time within which a particular dose of the product is taken. Cycles are typically calculated to produce maximum benefit with minimum side effects. Anabolic pro-hormones are often stacked, meaning that the product is taken in conjunction with other pro-hormones or strength-directed products such as creatine or protein supplements.
HEALTH
Worldwide Epidemic of V
itamin D is a fat-soluble vitamin that is present naturally in very few foods. Vitamin D promotes the absorption of calcium and phosphorus into your bones and teeth to make them strong and healthy. The Human body produces vitamin D endogenously when the sun’s ultraviolet rays stimulate your skin to synthesize it. This is the primary way by which humans obtain vitamin D. Unfortunately today most people work indoors with artificial light sources and have limited sun exposure and wear sunscreen with a sun protection factor (SPF) of 8 or higher which is essential to prevent sun exposure health issues, but it inhibits more than 95% of vitamin D production in the skin, causing over 1 billion people to be Vi-
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tamin D deficient creating an essential need to supplement your intake from dietary sources like Vitamin Wonders Vitamin D soft gels to prevent disorders such as liver or kidney disorders, impaired bone mineralization that leads to bone softening diseases including rickets a childhood disease characterized by impeded growth, and deformity, of the long bones. The earliest sign of sub clinical vitamin D deficiency is an abnormal softening or thinning of the skull, osteomalacia a bonethinning disorder that occurs exclusively in adults and is characterized by proximal muscle weakness and bone fragility, and osteoporosis. Research has indicated that vitamin D deficiency is linked to colon cancer and other forms of cancer, it also suggested that people with proper Vitamin D levels have
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By: John Matist
Deficiency
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HEALTH
Vitamin D promotes the absorption of calcium and phosphorus into your bones and teeth to make them strong and healthy.
lower incidences of other health conditions, such as type 1 diabetes, High Blood Pressure, tuberculosis, depression, schizophrenia and multiple sclerosis. Natural sources of vitamin D include: • Fish liver oils, such as cod liver oil, 1 Tbs. (15 mL) • Fatty fish species, such as: - Herring 3 oz 20
- Catfish 3 oz - Salmon, cooked, 3.5 oz - Mackerel, cooked, 3.5 oz - Sardines, canned in oil, drained, 1.75 oz - Tuna, canned in oil, 3 oz. - Eel cooked, 3.5 oz. - Mushrooms(approx. 3 oz or 1/2 cup) of vitamin D2, if exposed to just 5 minutes of UV light after being harvested; this is one of a few natural food-based sources of vitamin D for vegans.
- One whole egg. The exact long-term safe dose of vitamin D is not entirely known, but dosages up to 250 micrograms /day in healthy adults are believed to be safe. If you have symptoms of Vitamin D deficiency, along with any other health concerns it is essential to consult a doctor to detail a proper treatment plan. Get more info in: http://vitaminwonders.net/
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BEACH
By: Elimar Venegas
Radiant like the
T
anning skin means sexy, cool, renewed and admired by everybody. Some of the results achieved by those who look for the skin color that only the activated melanin can provide. However, battered, wrinkled or neglected are some results of a sun-exposed skin without precaution. Many comments, myths and truths revolve around this issue now days. TEX, in this edition is giving you tips to clear your doubts and give you the tools necessary to enjoy being in the sun by the pool or in your favorite beach, or choose any of the tanning alternative techniques to achieve the look you want so much irresistible! If caring for your skin from direct exposure to the sun in question, follow these tips:
Prepare your skin: It would be better if you follow this tips 2 o 3 weeks before the summer: - Takes a minimum of 8 glasses of water daily, this will keep your skin hydrated. - Supplement your diet with vitamin soft capsule, which will provide the elasticity needed to prevent dry skin from the sun. - Eat foods containing mainly beta-carotene, vitamins E, C, B and minerals such as sulfur, selenium, copper, zinc and manganese and omega-3 fatty acids like. There are a lot of fruits and vegetables, yellow-orange as a carrot, peach, mango, apricot, melon and tomato. - Protect your skin every day using a sunscreen of at least 15 SPF, even in cloudy days. If you prefer you can also use a body moisturizer with UV protection, but be sure to use enough.
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Use a broad-spectrum sunscreen:
Getting in action:
That blocks both UVA and UVB rays. Ideally, if they also are hypoallergenic (doesn’t cause a rash) and non comedogenic (doesn’t clog your pores and give you acne).
When swimming or sweating, use a sunscreen with a higher SPF like SPF 30, waterproof and sweat-proof and reapply every 1½ to 2 hours or right after swim or play any sport. Indoor tanning or sunless tanning are getting more and more popular these days. People are giving more preference to indoor tanning as sunshine is not at all times available. And people living in such areas can’t even afford to have long vacation just to tan them. There is another reason behind the preference for indoor tanning. It is much safer. In sun tanning, there is direct exposure to ultraviolet rays emitted by sunshine that may result in different kinds of dermal diseases whereas indoor tanning is harmless and more effective as compared to sun tanning. There are various methods involved in it. These are: • Using tanning lotions: There are various types of tanning lotion available in market today. All these tanning lotion comprise of DHA (Dihydroxyacetone)* which is responsible for changing the skin color by interacting with dead skin cells. Their effect lasts for five to seven days. This is one of the cheapest methods of self-tanning. • Using tanning beds: This is another effective method by which you can tan your body by relaxing on a bed fitted with adjustable tanning lamps and bulbs. • Taking tanning pills: There are various kinds of pills available in the market containing Carotene pigments, Tyrosine pigments, responsible for changing the skin color. • Going for spray tanning: This is one of the most expensive alternatives. Spray tanning is done by using a spray gun. It can be done in both ways, manually as well as automatically. So, if you’re the kind of person who loves to have the perfect TAN, I’m sure you would like to read this article and I can only wish you SUCCESS in whatever technique you prefer for tanning. For me there is nothing like going to the beach, enjoy the sound of the waves and the wind in the palms, while you cool with ice lemonade and your skin is succeeding with the beautiful tone you want. But I’m not going to deny the long-term consequences of routine beach which lead us to the alternatives without being high-risk for tanning allowing us to achieve a dream out of danger! * Dihydroxyacetone or DHA, also known as glycerone, is a simple carbohydrate (a triose) with formula C3H6O3. DHA is primarily used as an ingredient in sunless tanning products. It is often derived from plant sources such as sugar beets and sugar cane, and by the fermentation of glycerin.
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NUTRITION
Rising global prices By: Manuel EspĂtia
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of T
he use of whey proteins is especially interesting in acid food products like beverages. They provide a high solubility in a large wide pH range and good suspension stability. Whey proteins from cow’s milk are used as emulsifiers in a broad range of food products including ice creams, beverages, salad dressing and sports supplements, and are classified as either concentrates (protein content between 25 and 80 per cent) or isolates (more than 90 per cent protein). Whey proteins provide an economical source of high-nutritional-quality proteins which makes them particularly useful in sports nutrition: They have an excellent metabolic efficiency and are easily digested. They have the highest concentration of branched chain amino-acids (BCAAs), are a good source of sulphur-containing amino-acids that maintains antioxidant levels in the body, contain glutamine and high levels of arginine and lysine that may stimulate growth.
Whey protein concentrates at the lower end of the protein range (34 per cent) are typically used in animal feed and dairy foods, while at the higher end (80 per cent) the applications typically involve functional beverages and sports nutrition. On the other hand, whey protein isolates are used in nutrition bars, functional beverages, and nutrition supplements.
Rising prices of Whey proteins are affecting the global market. The U.S. and Europe dominate the global whey proteins market. High-end technological developments in the utilization of whey proteins are paving the way for development of newer and highly applicable whey deriva-
tives. Moreover, with suppliers customizing their products as per the buyers’ specifications, demand for whey proteins is expected to increase in the coming years. The driving force is the growth health and wellness segment with athlete’s nutrition, dietary supplements, functional foods and clinical nutrition standing out. Whey has long been viewed as a secondary product within the dairy industry, used simply as a means of feed for animals and not as an added-value ingredient. That, however, is changing, particularly with the impact of high milk costs on the industry. While the demand is increasing, rising prices of whey proteins are affecting the global market demand for whey proteins, as formulators of food products in the food processing, bakery and confectionary sectors are switching to low cost proteins and vegetable oils.
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SOCCER
South Africa World Cup 2010
Bye, apartheid…
Welcome,
Soccer! By: Manuel Espítia
S
outh Africa is a model of racial reconciliation following decades of apartheid, with a burgeoning black middle class. But high crime, unequal wealth, and social tensions persist as the nation hosts World Cup 2010. The South Africa that hundreds of thousands of soccer fans visited on June during the World Cup took many people by surprise. In Johannesburg, skyscrapers loom where rolling Highveld prairie once stood. In Cape Town and Durban, and even the stoutly Midwestern city of Bloemfontein, smoothly paved highways, world-class airports, and posh hotels flourish amid South Africa’s temperate, Mediterranean climate. The insurgent and impoverished black townships that would have been do-not-enter zones in the early 1990s have now become tourist havens. The most famous of them all – Soweto, site of riots well into the 1990s – was ribboned with bed-and-breakfasts, gated communities, and shopping malls. It played host to the opening ceremony and game in the spectacular new Soccer City stadium, with speckled panels that made it look like a gigantic calabash gourd. The South Africa that went on display on June is a country that has completed its transfor28
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mation from a racist pariah state into a multicultural majority-led state, with many of the accouterments of a European first-world powerhouse. It is a country that has achieved much in little time, and while many South Africans fret about the direction their country is heading and others complain about the slow pace of change – and understandably so – it is also a country that 16 years after apartheid has become one of the world’s premier models of racial reconciliation. Hosting the 2010 Fifa World Cup is a huge victory for South Africa considering its history of apartheid, which caused untold damage to the popular sport. South African soccer, like South African society, was in fact structured by racism long before the imposition of apartheid. On May 31, 1910, when the ‘White Union’ came into being, it brought the four colonies of South Africa under one flag but failed to unite the
country as blacks were effectively kept off the common voters’ roll in the Transvaal, Orange Free State and Natal. The leading lights of the Labor Party were by this time pushing for the type of segregationist policies which the Nationalist Party would claim as their own after 1948 — when apartheid was officially on the agenda. There was large resistance to this race discrimination, and in some quarters, football was used as one means of fighting back against
Soccer helped South Africa to be a model or racial reconciliation.
the authorities. Mahatma Gandhi, who helped shape protest movements on both the Asian and African continents, organized soccer teams at each of the communities, or ashrams, which he set up. Games were played at Phoenix in Durban, on the Tolstoy Farm, Johannesburg, which he purchased to maintain families of jailed resistors, and in Pretoria.
TRAINING
VINNY GALANTI
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I
I first picked up a weight when I was 16 years old, and I instinctually knew that heavy training was not for me. Whenever I lifted weights that required me to stay in the 6 - 8 rep range all year long, I really never grew from it, but when I lightened up the weight and stayed in the 12 - 15 rep range my muscles were pumped, full, and I always responded well from that type of training. Don’t get me wrong now, I do train very heavy from time to time, my heavy cycle of training only last about 3 to 4 weeks at a time. More than 4 weeks and my tendons and ligaments start to get the brunt of the work, so that’s when I know I had enough. My normal training routine of 12-15 reps lasts for about 3 to 4 months before I return to heavy training again. Bodybuilding is a sculpting sport, and you must leave your ego at the door when you get to the gym. I am not saying never train heavy, I actually think you should always exert yourself, push your limits to see what poundage’s you can test yourself with.
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TRAINING
also just an overall enjoyment of the gym. If you are over 40 and reading this, you know that time is not on our side anymore, and we need to play it smart. We can still kill it in the gym, and we can still have those awesome workouts, we just need to approach it a little smarter. Overall, you need to play it smart with your training, always have a game plan. Always have small goals that lead into a larger one. Below is an example of how I train back.
“I can still kill it in the gym, and I can still have those awesome workouts, I just need to approach it a little smarter”.
But you also need to play it smart, you must know when it is too heavy and back off before you hurt yourself. For some, heavy training is a must, and for others like myself, lighter weights work ideal. After 26 years of training, I know exactly what works well for me. I’ve just gotten 43 years old on April, and I am training better now than at 33. I love going to the gym more now than ever. Not only do I have cycles of training heavy, but I also have cycles of backing off training too. After a heavy training cycle, I go right into a routine of training with drop sets, supersets, and negatives. I feel that going right into an explosive routine
like this compliments a heavy cycle of training. After about 3 to 4 weeks of this style of training, I go right into what I joke around as “Clark Kent” training. This is where I do not push myself at all for about 3 to 4 weeks. This is a time that gives my body a chance to recover from intense training, but I still stay in the 12 to 15 rep range.
At 43 I also find myself needing to warm up more than I used too. I ride the bike or cross trainer for 10 minutes before all workouts, and then a light stretch and a few warm-up sets before really getting into the training session. I feel that being an older bodybuilder, playing it safe with warming up, and cycling the workouts has given me the edge to stay competitive against the younger guys, and
Always have small goals that lead into a larger one. 32
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Bike 10 minutes 4 sets of 100lbs on the pull down, 8 reps each - warm up. 3 sets Hammer seated 1 arm row - I start with 2 45’s on each side for 15 reps, then add another 45 on each side for 15 reps, and finish it off with 4 45’s on each side for 15 slow reps where I hold it on each rep at the top.
After 26 years of training, I know exactly what works well for me.
3 sets underhand front pull downs superset with overhand seated Hammer rows - I stay with about 10 reps on each machine for a total of about 20 reps. 3 sets of seated rows with a wide bar super set with rope pull downs - on the seated row I stay in the 8-10 rep range and then move into the rope pull downs for about 10-12 reps. 3 sets of Hammer high rows - I start off with 3 45’s on each side and do 3 drop sets per set for around 15 reps 3 sets of hyperextensions for 15 reps while holding a 25 pound plate.
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TRAINING
By: Vinny Galanti IFBB PRO
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T
his is the time of year that we all start thinking about the beach and how we will look in a bathing suit.
If you are a competitive bodybuilder or just enjoy working out in the gym, your midsection stands out like a sore thumb if your abs are flabby. As an IFBB pro, and a personal trainer, I get asked all the time on what exercises can I do to have six pack abs? Most think that a certain exercise is the key to a sculpted ripped midsection.
Diet is the number one element in bringing out your abs. There have been many times that I have trained for a contest without ever doing a single sit-up. You must be very strict with your diet, and stick to it. You must stay focused and don’t give in to the temptation of non healthy food choices. You need to stay on your diet for at least 6-8 weeks for your abs to show and you will be very surprised in that short period of time on how much your abs will look awesome. If you plan it out the right way you will have no ex-
cuse in breaking your diet. If you are like me in that you have long hours at work, you need to go buy a nice food cooler and prep your food the night before. I live out of Tupperware for about 4-5 meals daily. And always have protein in a shaker bottle at my desk in my personal training studio and in my cooler, just in case I cannot get to eat a meal. Here is an example of how mine looks. This diet is not for when I compete, but it keeps me in shape and my abs look decent all year long. 37
TRAINING
Meal 1 1 Cup of oatmeal 8 Egg whites 2 yolks 1 Banana
Meal 2 1 Cup of brown rice 6 Ounces of grilled chicken breast 1 Orange
Meal 3 1 Red potato Large can of water Packed tuna 1 Cup of broccoli
Meal 4 Small sweet potato 1 Piece of grilled tilapia fish 1 Cup of asparagus
Meal 5 1 Cup of brown rice 6 Ounces of grilled chicken breast green salad with a table spoon of olive oil and apple cider vinegar. “You have to eat boring to look exciting ”
Most think that a certain exercise is the key to a sculpted ripped midsection.
Now, let’s exercise the abs Old school crunches gets the job done. I like doing them a bunch of ways. 4 sets of 20 off a romain chair. 4 sets of 20 off a flat bench. And sometimes I like throwing in hanging leg raise for 3-4 sets of 20. My number one rule for abs training...no weights. Your abs can grow like any other muscle so why take a chance in having a thick abdominal wall and waist. 38
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Sin tĂtulo-1 1
15/03/2010 02:14:17 p.m.
EVENTS
Kai Greene
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ith 44 sports and events, including 12 Olympic sports, the 2010 Arnold Sports Festival presents fitness and fun for all ages March 4-7. The festival has expanded into the world’s largest multi-sport fitness weekend since its 1989 beginning as The Arnold Classic as a one-day professional men’s bodybuilding competition. About 170,000 sports fans could see 18,000 athletes compete in a variety of more than 40 sports and events at five premier venues: the Greater Columbus Convention Center, Franklin County Veterans Memorial, LC Pavilion, Nationwide Arena and the Dispatch Ice Haus. At the popular three-day Arnold Fitness EXPO packed audiences enjoyed 700 fitness-related booths and ongoing stage entertainment. Many Arnold Sports Festival participants were youth competing in archery, boxing, cheerleading and dance, dance sport, fencing, figure skating, gymnastics, martial arts, skateboarding, table tennis, weightlifting and wrestling. Top student athletes competed for one of nine $2,000 college scholarships presented by the Columbus Rotary and the Arnold Sports Festival. Olympic Sports: The Arnold Sports Festival was a proving ground for many aspiring athletes. Former Olympians and Olympic hopefuls will appear or compete in 12 Olympic Sports: archery, boxing, fencing, figure skating, gymnastics, judo, karate, running, table tennis, tae kwon do, weightlifting, and wrestling.
Vinny Galanti possing with Tex Sports Magazine
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Photos: Ivonne Ramírez
Silvester Stallone
IS THE LARGEST MULTI-SPORT EVENT IN THE NATION
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Kai Greene got the prize once more at Arnold Classic
Kai Greene of the United States won the Arnold Classic bodybuilding competition at the Arnold Sports Festival 2010. A check for $130,000 was presented by Gerard Dente of MHP, a trophy was presented by Tim Bentley of GNC, an Audemars Piquet watch by Rhett Ricart, and a Tony Nowak jacket and congratulations from Governor Arnold Schwarzenegger. Kai Greene won the Most Entertaining Posing Award and a $10,000 check and trophy presented by Josef Kagerbauer of Joska Crystal. Branch Warren of the United States was awarded the Most Muscular Man Trophy. Phil Heath of the United States won 2nd place. He received $75,000 presented by Eric Schwartz of Animal and an Arnold Classic medallion presented by Michael O’Hearn of Bodybuilding.com. Branch Warren placed 3rd in this year’s Arnold Classic and was awarded $50,000 presented by Jan Tana and a medallion by Eric Broser of All American EFX. A total of 13 bodybuilders competed in the March 6 competition.
The bodybuilders were like fighters showing their efforts to the judges.
Best posing routine.
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Toney Freeman
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Stallone Receives Lifetime Achievement Award.
Kai Greene with Teddy Teixeira.
Stacey possing with Tex Sports Magazine
Derek Poundstone of Waterbury, Connecticut won the contest over an international field to capture the 8th Annual Arnold Strongman Classic title. Poundstone received a $45,000 check and then proposed married to his girlfriend.
And the next‌Mar 3-6 2011. Texsports Magazine will be there!!
Dexter Jackson
ENTERTAINMENT
ENTERTAINMENT
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REVENGE GETS UGLY… On June 18th Warner Bros. proudly presented the adventure-thriller “JONAH HEX” directed by Jimmy Hayward and starring Josh Brolin (“No Country For Old Men”), John Malkovich (“Changeling”), Megan Fox (“Jennifer’s Body”), Michael Fassbender (“Inglourious Basterds”), Will Arnett (“When In Rome”) and Michael Shannon (“The Runaways”). The U.S. military makes a scarred bounty hunter with warrants on his own head an offer he cannot refuse: in exchange for his freedom, he must stop a terrorist who is ready to unleash Hell on Earth. Jonah Hex (Josh Brolin) is a scarred drifter and bounty hunter of last resort, a tough and stoic gunslinger who can track down anyone…and anything. Having survived death, Jonah’s violent history is steeped in myth and legend, and has left him with one foot in the natural world and one on the “other side.” His only human connection is with Lila (Megan Fox), whose life in a brothel has left her with scars of her own. Jonah’s past is about to catch up with him when the U.S. military makes him an offer he can’t refuse: in exchange for his freedom from the warrants on his head, he must track down and stop the dangerous terrorist Quentin Turnbull (John Malkovich). But Turnbull, who is gathering an army and preparing to unleash Hell, is also
Jonah’s oldest enemy and will stop at nothing until Jonah is dead. Based on the legendary character from the graphic novels, “Jonah Hex” is an epic adventure thriller about one man’s personal quest for redemption against the vast canvas of the battle between good and evil.
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YOUR MIND IS THE SCENE OF THE CRIME… On July 16th Warner Bros. proudly presented the Sci-Fi Action film “INCEPTION” directed by Christopher Nolan (“The Dark Knight”) and starring Leonardo Di Caprio (“Shutter Island”), Ken Watanabe (“Memoirs of a Geisha”), Joseph Gordon-Levitt (“500 Days of Summer”), Marion Cotillard (“La Vie En Rose”), Ellen Page (“Whip It”), Tom Hardy (“Marie Antoinette”), Cillian Murphy (“The Dark Knight”), Tom Berenger (“Smokin Aces 2: Assassins Ball”) and Michael Caine (“The Prestige”). In a world where technology exists to enter the human mind through dream invasion, a single idea within one’s mind can be the most dangerous weapon or the most valuable asset. “Inception” is a contemporary sci-fi actioner set within the architecture of the mind.
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ENTERTAINMENT
ENTERTAINMENT
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Let instinct guide you. Let Legend Inspire you. Whenever trouble is at hand, seek them out…
On September 24th Warner Bros. will proudly present the fantasy-adventure film “LEGENDS OF THE GUARDIANS: THE OWLS OF GA’HOOLE” directed by Zack Synder (“Watchmen”, “300”) and starring the voices of Emily Barclay, Abbie Cornish, Emilie de Ravin, Ryan Kwanten, Miriam Margolyes, Helen Mirren, Sam Neill, Richard Roxburgh, Geoffrey Rush, Jim Sturgess, Hugo Weaving, David Wenham. Soren, a young barn owl, is kidnapped by owls of St. Aggie’s, ostensibly an orphanage, where owlets are brainwashed into becoming soldiers. He and his new friends escape to the island of Ga’Hoole, to assist its noble, wise owls who fight the army being created by the wicked rulers of St. Aggie’s. The film is based on the first three books in the series by Kathryn Lasky. Fantasy Adventure. Acclaimed filmmaker Zack Snyder makes his animation debut with the fantasy
family adventure based on the beloved The Guardians of Ga’Hoole books by Kathryn Lasky. The film follows Soren, a young owl enthralled by his father’s epic stories of the Guardians of Ga’Hoole, a mythic band of winged warriors who had fought a great battle to save all of owlkind from the evil Pure Ones. While Soren dreams of someday joining his heroes, his older brother, Kludd, scoffs at the notion, and yearns to hunt, fly and steal his father’s favor from his younger sibling. But Kludd’s jealousy has terrible consequences—causing both owlets to fall from their treetop home and right into the talons of the Pure Ones. Now it is up to Soren to make a daring escape with the help of other brave young owls. Together they soar across the sea and through the mist to find the Great Tree, home of the legendary Guardians of Ga’Hoole—Soren’s only hope of defeating the Pure Ones and saving the owl kingdoms.
Sin tĂtulo-1 1
15/03/2010 02:17:35 p.m.
SEXUALITY
Tips
By: Ivonne RamĂrez
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to give her the most
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stimulating erotic massage
M
assage is inherently sexual, and you can make it more or less sexual depending on how each of you feels when you are giving the massage. Unless you so relax her that she is more asleep than awake, there is a good chance your efforts will arouse her because of the intimacy, and because the massage will release a great deal of Oxytocin into her body. If she is open to it, massage can be a great form of foreplay, first relaxing her, and then arousing her. If you get it just right, you won’t be allowed to finish the massage! To start, have her take a bath or shower. To make it even nicer give her a bubble bath (prepare it for her and help her wash) or get in the shower with her and do the washing for her. When she is dry (do that for her too) have her lay face down on a beach towel on the floor (better than the bed, you need a firm surface). Have a small pillow for her head, and another
Massage is inherently sexual, If you get it just right, you won’t be allowed to finish the massage! to put under her legs just above the feet - a hand towel over the pillows will protect them from the massage oil. Use a good massage oil and apply the oil to your hands, not directly to her skin. Start at her feet, and work up, slowly! Feet can be ticklish, so be careful - firm pressure will reduce tickling. Your strokes should be towards
her heart, or firm moving towards her heart and soft on the return stroke. Spend a bit of extra time on her rear end, as it’s a sensual area. You can use your full hands and a good deal of pressure on her rear. Avoid her spine as you move up her back. Learn where she carries tension, and pay special attention to those areas; the shoulders and neck are common tension spots. When you reach her head, turn her over, and work back down towards the feet. The face is a sensuous area for a woman, so spend a bit of time there. Use light finger tip massage tracing her features. Work down the front of her arms and do her hands before you move to her breasts. Don’t just grab on, tease her. Move over her breast
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SEXUALITY gently, and then move around to the outside edge and around back to the top. Cup as you rub, with one or two hands depending on what best covers her. Give some special attention to the nipples, but only after you have spent plenty of time on the rest of the breast. Don’t squeeze the nipple too firmly. Work on down now, but don’t be in a hurry to get to her genitals. Move over and around her tummy, and then run your hands down the outside of her legs. Roll your hands in and come back up the inside of the legs. Follow the line where her leg and groin meet, just barely caressing the edge of her vulva as you go by. Do this a few times before you focus on her genitals. You want her legs apart now - lift and bend at the knee, then rotate the leg outward to give the best access to her vulva. Vary soft strokes with firm ones, and finger tips with the whole palm. Upward strokes are likely to be more stimulating, but be careful not to over stimulate. A small amount of oil in the vagina is not usually a problem, but don’t get anything scented in there, and be aware that oil could interfere with condoms and spermicidal.
Avoid her spine as you move up her back. Learn where she carries tension, and pay special attention to those areas. From here you’re on your own - play it by ear and either finish the massage back down to her feet, massage her genitals till she orgasms, or move to some other sex act.
Oil: Always test any massage oil to make sure there is no allergic reaction - apply a small amount to a sensitive area like the inside of the upper arm or the breast and wait a day.. With plant oils there will be no allergic reaction unless you or your spouse is allergic to the plant. If you are allergic to peanuts, don’t use peanut oil, etc... Store bought oils are likely to have additives and preservatives, so they may be more prone to cause a rash. Sunflower oil is said to be almost allergy proof, so try that if you are unsure or have a problem.
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