Volume 3 issue 1 fitness special by TNM Magazine

Vol 3 Issue 1 August 2015 Rs. 100 | www.tnm.com.np

T H E

N E P A L I

M A N

THINGS THAT SHOULD BE SEXY BUT AREN’T

#SHE FOR HE EQUALITY: A FACADE? UNDERSTANDING HER BODY LANGUAGE

JYOTI

KARKI THE FITTEST MAN IN TOW N

AND HIS ABS OF STEEL

ONE ON ONE WITH

DR. BIBEK RAJBHANDARI

ON HEALTH & FITNESS

28 DAYS

FAST FAT SHEDDING DIET PLAN

BIG BAD MANCHIN SHAKYA

ALL CV YOU NEED TO KNOW ABOUT

METABOLISM BALANCING WORK AND

WORKOUT

AVOID THE GYM TRY CALISTHENICS

RAUL MOKTAN

BRINGING MUAY THAI TO NEPAL www.tnm.com.np

SIZZLING

SABITA KARKI August 2015

August 2015

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August 2015

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August 2015

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CONTRIBUTORS AVASH NIROLA

SHASHANK PRADHAN

CHARLIE CHAULAGAIN

Avash Nirola is the Managing Director of 3Q Consult Pvt. Ltd. He is an Internationally Certified Coach and Management Trainer. He is involved in various social and cultural causes and is a musician as well.

Shashank Pradhan is a passionate photographer working professionally for the past 7 years. His strength and passion lies in fashion and still life photography. Facebook page: goo.gl/yQLxi

Charlie was born and bred in Kathmandu; influenced by the western air and sunshine. He likes to read, write, socialise, walk, run, swim and think.

August 2015

SHRADDHA SINGH

DR. JASMINE TENPA

Shraddha, Director at In Your Space Interior Design, is our interior design consultant and rightfully so. Her conceptualized outlook on how a home should look is something we can implement in our own homes. Watch out for her valuable tips on setting up your place the right way.

Listening to women is not the strongest weapon in our arsenal, but what they can seriously be of good use. Jasmine is a medical doctor by profession but she is also a free thinker who likes to put things in perspective. Her take on what men should know is something men should know about.

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August 2015

EDITORIAL

One of our colleagues witnessed a gentleman, well into his 40’s, bench pressing noticeably more weight than said friend. Although miffed by the event, it was clear that the days of scrawny teenagers and muscle bound youngsters dominating the gymnasiums are effectively gone and fitness has broken all bounds of demography. Fitness has become a way of life; some people are in it to for the aesthetic factors while some people just want to become healthy.

Whatever the case, fitness has become an integral part of a majority of the population. Fitness encompasses the ideas of functionality and a healthy lifestyle. For some, this might translate to being able to accomplish physical activities like running a flight of stairs (without heaving like a woman in labor), being as healthy as a Ram Dev Baba or to looking great with your shirt off; to each his own. Fitness integrates itself into people’s lives in different ways. An advocate of functional fitness, Raul Moktan turned his life around when he enrolled himself into Muay Thai, one of the most brutal sports in the world. A WPKA National Champion, today Raul is an instructor of the discipline and is all set to bring the sport into Nepal. Dr. Bibek Rajbhandari who is looking to specialize in sports medicine, helps us delve into further detail about the science behind fitness just so our readers can take their fitness goals and achieve them more efficiently.

VOL 3 ISSUE 1 AUGUST 2015 SOFTROCK MEDIA PVT LTD PANIPOKHARI, KATHMANDU, NEPAL TEL: 977-01-4415122 REGD: 84553/068/069

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And for those who are waiting to unsheathe their abs and become the envy of all their friends we have Jyoti Karki letting in on the secrets to his washboard abs. Because there’s nothing wrong in trying to look good is there?

ADS AND MARKETING ENQUIRIES

We hope you have fun with this issue. And when you’ve had your filling of health and fitness tips, you can ogle at the stunning Sabita Karki sizzling things up on our fitness issue. You can pretend to read about her too, but we know where your focus is.

TNM is an lifestyle magazine published 12 times a year by Softrock Media. All rights reserved in respect of all articles, illustration, photographs, etc published in TNM Magazine. The content of this publication may not be reproduced on whole or in any part in any electronics or print form, in any language, without the written consent of the publisher. The opinions expressed by contributors are not necessarily those of the publisher, who cannot accept responsibility for any errors or omission.

Cheers!

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TNM

August 2015

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August 2015

CONTENTS August 2015

Subscribe to TNM for only Rs.1000 a year. fb.com/TNM.Mag, or call 4415122

Vol 3 Issue 1

38 COVER STORY

Jyoti Karki

The Fittest Guy in Town and his Abs of Steel 12

August 2015

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WOMEN

FITNESS

Dripping Sizzling Sabita Karki

Big Bad Manchin Shakya

SECTIONS 16 PET ZONE

Walking your Dog 18 FEATURE

Straight from the Doctor’s Mouth 28 CAREER

The Art of Balance 30 FEATURE

Know about your Metabolism 42 FITNESS

How to set your Goals

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RADAR

Bringing Muay Thai to Nepal

46 FOOD

64 FEATURE

28 ways to Lean Diet

How Stuffs Work - Motion Sickness

48 FOOD

66 FEATURE

Healthy home recipes with Sudeep Rajbhandari

#SheforHe - Equality: A Facade by Dr. Jasmine Tenpa

50 FITNESS

68 CONFIDENTIAL

Durbar Square Date

Shifts by Charlie Chaulagain

54 FEATURE

70 INTERIOR

Understanding her body language

Big Ideas for Small Places by Shraddha Singh

62 CONFIDENTIAL

10 things that should to be sexy, but aren’t..

72 FASHION

Upgrade your Gym Wardrobe

August 2015

TNM INSPIRATION

REMEMBERING

DR. APJ ADBUL KALAM INDIA’S TRUE PEOPLE’S PRESIDENT’ (15 October 1931 – 27 July 2015) COMPILED BY TNM

July 27th will be marked as a dark day in the history of India. One of the foremost scientists of India and the 11th President of India, Dr. Avul Pakir Jainulabdeen (APJ) Abdul Kalam, passed away due to cardiac arrest, while he was delivering a speech at the Indian Institute of Management in Shillong, India. A charismatic figure from an unassuming background, Dr Kalam, rose to prominence proclaiming a vision of a glorious future for India.

August 2015

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Born in a small town in Tamil Nadu in 1931 to a boatman father, the former president of India was a key driver of India’s space and missile programs. Commonly referred to as the Missile Man of India, he was credited with numerous scientific advances in the nation, including the development of nuclear weaponry. While born a Muslim, he truly embraced the spirit of being Indian, personifying dignity and optimism throughout India and abroad. Although the office of the President in India is a largely ceremonial one, Kalam used his tenure to reach out to the masses – India’s youth in particular. He always encouraged young people to follow their dreams and genuinely believed India could be the next superpower. When it came to leadership, he relied more on faith, humility and integrity. This aspect was applauded by all and may be the principle reason for earning him the moniker the People’s President. Many dignitaries say that his speeches, whether at a seminar, a college function or in Parliament, brought out his simplicity in oration and action. A man of utmost integrity, Dr. Kalam was unequivocally loved by all. He is probably one of the few members of the Indian government who managed to strike a chord with India’s youth, encouraging them to pursue their dreams without ever thinking of giving up. He was a true nationalist, who was motivated purely by a desire to contribute to a better India and world. Dr APJ Abdul Kalam has left an indelible mark on the hearts and minds of Indians. In death he achieved the kind of acclaim in people’s hearts globally that some may never come close to attaining. For a very long time, Dr. Kalam will remain as one of the finest human beings ever to have lived. May his soul rest in eternal peace. www.tnm.com.np

LESSER KNOWN FACTS ABOUT DR APJ ABDUL KALAM 1. He came from a poor family background:

Born on 15 October, 1931, in a Tamil Muslim family to a boat owner, Jainulabudeen, and Ashiamma, a housewife, in Ramanathapuram district of Tamil Nadu, Kalam’s childhood was not easy and privileged. He used to distribute newspapers after school hours in order to contribute to his father’s income and also his education.

2. He struggled to pay his education fees:

At the time of admission into MIT (Madras Institute of Technology), he did not have the money to pay thousand rupees as fee, his father could not afford that amount of money. His sister mortgaged her gold bangles, to get the money for admission.

3. His favourite subjects were Mathematics and Physics:

He used to get up at 4 am, bathe, and then go for his mathematics class, which was taught by a teacher who took only five students in the whole session; and bathing before class was a condition he had laid to all his students. Ultimately, he took up aerospace engineering later in life.

4. He was a scientist in DRDO:

Kalam joined Aeronautical Development Establishment of Defence Research and Development Organization (DRDO) as a scientist. His first achievement in his career was designing a small helicopter for the Indian Army, though he remained unconvinced and dissatisfied with the choice of his job at DRDO.

5. He was the ‘People’s President’:

Sworn in on 25 July, 2002, Kalam became 11th President of India, succeeding KR Narayanan. For his simple and humble attitude, he was affectionately known as the ‘People’s President.’ After becoming president of India, Kalam donated his salaries and savings to a trust he had founded, called PURA (Providing Urban Amenities to Rural Areas).

6. A Global Icon:

The former president who was simplicity personified, was even recognized by Switzerland government for his scientific prowess. The day he visited Switzerland was commemorated at the Science Day in the country. He was also a recipient of honorary doctorates from 40 universities.

7. Awards and honours:

The Government of India has honoured him with the Padma Bhushanin 1981 and the Padma Vibhushanin 1990 for his work with ISRO and DRDO and his role as a scientific advisor to the Government. Dr APJ Abdul Kalam has received India’s highest civilian honour, the Bharat Ratna, for his immensely precious contribution to the scientific research and modernization of defense technology in India. Kalam is the third President of India to have been honoured with a Bharat Ratna before being elected to the chair of President.

8. Missile Man of India:

For his work on the development of ballistic missile and launch vehicle technology, Kalam came to be known as Missile Man of India.

9. Kalam the stalwart:

Most of us don’t know that Dr. Kalam is an incredible writer and has written many inspirational books. They are-Wings of fire [His autobiography], 2020- A Vision for the New Millennium, Envisioning an Empowered Nation, Ignited Minds, My Journey, Developments in Fluid Mechanics and Space Technology, The Luminous Sparks, The Life Tree, Mission India, Children Ask Kalam, Guiding Souls, Indomitable Spirit and Inspiring Thoughts. These books are treasure for every Indians.

10. Bollywood Movie:

Kalam’s life also inspired I Am Kalam, a 2011 Hindi film directed by Nila Madhab Panda. The film showcases a poor Rajasthani boy, who is inspired by the life of the former President of India, APJ Abdul Kalam. It’s Kalam’s life which fuels a strong desire to learn in the young boy.

11. Kalam was unmarried. He did not own any property nor a fridge, TV, car or an air conditioner. 12. He was firm about not receiving any personal gifts and ensured that all personal gifts were duly tabulated and sent to the government’s treasure-house. August 2015

TNM PET ZONE

WA L K I N G Y O U R D O G

Dogs are a lot of fun as pets. Having a furry friend run towards you wagging its tail and licking you all over the face when you come back home from work is a great way to be welcomed any day of the week. However, keeping dog(s) as pets puts a lot of responsibilities on you and is a serious commitment. Contrary to popular belief, dog owners need to be aware of a lot of things apart from just feeding and loving their dogs. Walking your dog regularly is one of the activities that most dog owners tend to overlook. Firstly, Nepal doesn’t

August 2015

really follow a culture of walking their dogs because most homes have a decent amount of space for their dogs to run around. But there are many people who have dog(s) in their homes but aren’t lucky enough to have acres of land at their disposal. Also, people don’t walk their dogs as often as they should because their dogs tend to turn into demons once they leave their premises, tugging and pulling on the leash. Nevertheless, these problems should not keep you from taking your dogs out on its daily walks.

You need to walk your dog. Here’s why. Research shows that walking your dog falls amongst the top 10 ways to meet hot girls, but that’s besides our main point of concern. Your dog requires daily exercise and putting him/her outside doesn’t mean it’s going to be enough. Believe it or not, young dogs need around an hour of exercise daily and the time duration might be more for breeds bred for sports or herding activities. You also don’t want your pet to become overweight. Overweight dogs are more prone to health problems.

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Overweight dogs are more prone to health problems. Dogs that have pent up energy also tend to be more destructive while tired dogs behave better.

Ca ll your dog to you to wear the leash instead of going to him.

very quick tug). If the dog starts getting too excited and you’re not keeping him beside or behind you, stop and make the dog sit. Wait until he is calm, and then start again. Do not call to the dog when you start walking again, just start walking. Pack leaders do not call the pack to come with them, the pack instinctually follows.

2) Collar Placement:

8) Stray Dogs & Distractions:

Dogs that have pent up energy also tend to be more destructive while tired dogs behave better. If your dog runs laps around your yard or house, this is an indication that it is not getting enough exercise.

with your wiz just yet because there are better ways of establishing dominance.

Dogs that are walked daily are less likely to be destructive, obsessive, have separation anxiety and/or dominancy issues, among many other behavior problems.

1)Make him come to you:

IT’S NOT ALL FUN AND GAMES A walk with your dog can be fun for both you and your pooch, but there is more to it than what meets the eyes. You need to make sure you keep a few things in mind before and during your walk. The first and foremost is to establish that you are alpha. Ascertaining dominance isn’t just for you but for your dog as well. An alpha dog is always in an excited state of mind and is worried about leading which does not calm the mind. Instinctually, dogs move in packs and a pack always has a leader. Here, you need to be the pack leader.

SIGNS THAT YOUR DOG THINKS HE IS THE PACK LEADER • Your dog heels at will, not on command • Your dog leads the way out of the house • Your dog leads your walks • Your dog doesn’t look for you to get directions and does as it pleases • Your dog decides when and what to sniff by pulling on the leash • Your dog relieves himself where he pleases for the sake of marking Don’t start marking your territory

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WAYS TO BECOME THE PACK LEADER

Place the collar higher up on the neck. Placing it lower will give the dog more leverage and he will pull and tug.

3) Walk in front:

Take your dog to the front door and open the door. Make the dog sit quietly; do not allow the dog to bolt out the door. The dog needs to see you are the one who decides when it’s time to leave.

4) Never in front:

Make sure your dog is walking behind you or beside you, never in front of you.

5) Use a short leash:

Before you get the hang of the whole walking the dog thing, use a shorter leash to maintain more control.

6) Command & Communicate:

Be authoritative when you walk your dog. Teach him to heel on command. Using short grunts or commands is more effective instead of calling your pet’s name. The dogs will feel your authority or your weakness.

7)Correction: If the dog starts to

pull, snap (tug) the lead up and to the side, throwing him off balance, then hold the lead loosely again (a

If you pass a barking dog or other distraction, keep moving forward. If your dog averts its attention to the distraction, give a tug on the lead to avert attention back to the walk. If the tug does not work you can also use your foot, not to kick the dog, but to touch him enough to snap his attention back on you. (Carry a stick for the first few times just in case situations get out of control.) Tell the dog to walk because that is part of life, be sure to keep moving. Stopping and making a big deal out of the other dog creates anticipation. It is teaching the dog that other dogs are indeed something to be concerned about. When you continue to walk you help the dog’s mind move onto other things.

“

Believe it or not, young dogs need around an hour of exercise daily and the time duration might be more for breeds bred for sports or herding activities.

August 2015

TNM FEATURE

STRAIGHT FROM

THE DOCTOR'S MOUTH

One on One with Dr. Bibek Rajbhandari on Fitness & Health LOCATION: OYSTER FITNESS CLUB PHOTOS: BIBHAS MAHARJAN SUWAL

Life is an intricate balance of needs, wants and sacrifices. You want to look good in a tight shirt and be healthy, you need to concentrate on your relationship/ work/social-life and you need to sacrifice one of the two at some point or the other. But things donâ&#x20AC;&#x2122;t have to be as difficult as it is made out to be, at least if you know how to go about it in the proper manner. Dr. Bibek Rajbhandari is a doctor and is looking to specialize in sports medicine. He works in one of the busiest hospitals in the country, the TU Teaching Hospital, and has to work 24 hour shifts on a regular basis. To the layman, that leaves very little time to focus on maintaining a fit lifestyle (even for a doctor). Nevertheless, Bibekâ&#x20AC;&#x2122;s biceps beg to differ.

Frankly, it was embarrassing. We tried looking down at our feet in shame but our gut got in the way. Clearly, it was time we got our act straight. But we needed a few pointers to get started. August 2015

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1. Tell us about the difficulties of balancing a busy schedule and a dedicated fitness regime. It’s all about how you prioritize your life, which of course depends on your interests and passions. Finding a balance between your work and fitness is difficult, but it is key to maintaining a healthy lifestyle. When you get that balance, lifestyle and a busy schedule are nothing but excuses. Working duties that extend to 36 hours at the Teaching Hospital, Maharajgunj doesn’t give me a very flexible schedule. But I still manage to take time out for my workouts. So it all depends on how much you’re willing to dedicate yourself when it comes to fitness. But it’s not always easy. When I’m too tired to hit the gym I lift light weights and do some pushups at home. On the mornings where I have 24 hour shifts and I’m certain the next day I’ll be dead tired when I get back home, I go for long runs. Being fit isn’t a temporary state of being, but a lifestyle that you incorporate into your daily life. 2. Do you have any tips on managing work and fitness? Hard work and consistency are the two words that will get you there. 3. What got you into fitness? The Ladies… I’m just kidding.

Growing up I was very lean and thin, I wanted to build muscle mass and strengthen them. At that time I had very little knowledge about it, but once I started to work out I realized there were many techniques. Implementing these techniques gave amazing results. Also, I looked up to some of the big guys at the gym who were enormous and strong as an ox. I wanted to be stronger than them. That’s one of the main reason I worked hard almost twice as much as anyone.

4. What does it take to get results? If someone works out on a regular basis and is still not seeing results, what is he/she doing wrong? To get results there are few things you have to assess before you start. You can’t just walk into a gym, run for hours, starve, lift weights and expect automatic results. It’s a good idea to have some basic knowledge of the physiology of the human body. The three basic body types are the Mesomorphs(low body fat, prominent muscles), Endomorphs(high body fat), and Ectomorphs(low body fat and low muscle mass). • Before you start working out, you need to consult with your gym instructor and find out what your body type is.

• Note your body weight and measure your body fat. • Once you start working out keep tabs on your body fat percentage and body weight. • If there is decrease in body weight it is important to distinguish whether the loss is body fat or muscle mass. • Always remember endomorphs body type takes longer time to lose fat, whereas ectomorphs have hard time gaining muscle. So do not compare yourself with others at the gym and get demoralized. Every body is different and it takes varied sets of exercises and time periods to see changes. After all this, the next steps is to follow the four cardinal rules of effective exercise: 1) Sustained, proper, adequate exercise routines which include proper stretching, warm up and cool down 2) Well timed and proper diets 3) Adequate rest 4) Monitoring your body development.

5. What is the fastest way to get results? I hate to be so brutally honest, but there are no shortcuts. The time duration depends on the targets you are looking to achieve. You might want to lose fat, gain muscle, increase strength and endurance or get a ripped body.

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August 2015

should avoid because they have major health risks and are a waste of money. These are the ones you should stray clear of: 1) Excessive fat soluble vitamins and minerals 2) Hormones 3) Anabolic steroids 4) Stimulants 5) Antioestrogens

Your targets will determine your course of action and how fast you can achieve the results you want. For instance, if you are looking to lose fat you need to maintain a sustained target heart rate (dependent on your age) while working out, regardless of the activity you’re involved in. Here’s the reasoning. Fat is the primary source of energy for cardiac muscles. So when the heart rate is increased, the cardiac muscle works more than the normal rate and fat consumption is increased. To calculate your target heart rate a simple formula is used: Target heart rate = 65% of Maximum heart rate. Maximum heart rate = 220 – Age. Maintain the adequate target heart rate for at least 30 minutes three times a week. This will reduce pure body fat by 54 grams that is 0.6grams/minutes. But keep in mind, the healthy way to lose fat is 0.5-1 kilogram a week, not more than that. Also we need to maintain our essential body fat percent which is 1013% in women and 8-10%in men.

6. How important are supplements to see improvements? In my opinion, protein, vitamin(water soluble), omega fats(fish oil) are enough as supplements to make a natural healthy body. However, if you want to see growth in your muscles, protein supplements are a must; normal diets just won’t cut it.

Protein requirements for sedentary adults are 0.8 mg/kg of body weight while the number increases to 1.6 mg/ kg body weight for endurance athletes. Achieving such goals with your normal diet is not practical, at least not in Nepal. To put this into context, let’s take an egg. An average egg contains 6 gms of protein. The egg white has 3.6gm protein while the yolk has 186 mg cholesterol. The recommended daily cholesterol level is 300 mg, so for the average 60 kg athletic male, the protein requirement comes to around 60 gram. This is equivalent to 17 eggs (whites) and that is not practical. On the other hand, a scoop of whey protein contains 25-35 grams. The math

7. Is it safe to take supplements? There are bad supplements that you

8. Should you rest an injury completely or work it out lightly till you get better? Most of the injuries you sustain while working out are acute, as we call it. For acute injuries RICE is the go to treatment. R-Rest I-Ice C-Compression E-Elevation RICE with anti-inflammatory and analgesics are enough to get you back on your feet. Consult a doctor if pain persists, chronic pain and for overuse injury for diagnosis and treatment. 9. Your take on diet plans and workout routines. Due to my busy schedules it’s very had for me to follow particular routines. Hence I work out whenever I get a chance to. But it’s very important to have a workout routine starting out with basic exercises followed by strengthening and finally your targeted body type exercise. As for diet plans, I generally keep it simple and stick with heavy breakfasts in the mornings, short interval meals during the day and low carb, saturated fat meals after 5 in the evening.

When the heart rate is increased, the cardiac muscle works more than the normal rate and fat consumption is increased.

August 2015

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August 2015

BUILDING

A FIRE

FOR DUMMIES

TNM MAN-SKILLS

When the first man built a fire, he changed the face of mankind. Fire provided our ancestors with warmth in the cold, protection from the dangers of nature, light in the dark and a place to cook food. Today, you can share your stories with your buds, share a romantic night with your lady, tell scary stories to your kids or cook some manly grub on a roaring fire. Herein lies the primal link between man and fire, and it is an essential skill that every man should have. Here’s how you start a roaring fire at will.

SAFETY FIRST Always make sure that your surrounding does not have any easily flammable material. Fire can be dangerous so take all the necessary precautions beforehand.

C R E AT E Y O U R F I R E B E D Your fire bed should be on bare earth. You can start by clearing an area from all grass, making sure all dry plants are swept away. Gather in dirt and place it in the center of your cleared area. Form the dirt into a “platform” that’s about 3-4 inches thick.

August 2015

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G AT H E R I N G W O O D You’ll need three basic types of materials tinder, kindling and fuel wood

TINDER Tinder catches fire easily, but burns fast. Material like dry leaves, dry bark, wood shavings, dry grass, and some fluffy funguses make for good tinder. Get your own tinder from home as dry tinder might be difficult to find out in the wild.

KINDLING Kindling usually consists of small twigs and branches. Go for something that’s about the width of a pencil. Like tinder, kindling needs to be dry or else it won’t burn as easily.

FUEL WOOD Fuel wood is what keeps your fire hot and burning. Contrary to popular belief, fuel wood doesn’t have to look like the huge logs you use in a fireplace. If you go too big, it’s going to take a long time for the wood to catch fire. Look for branches that are about as wide as your wrist or your forearm. TIP: Collect twice as much tinder, kindling, and fuel wood as you think you’ll need.

C R E AT I N G Y O U R F I R E L AY : T H E T E E P E E F I R E L AY 1. Place your tinder bundle in the middle of your campfire site. 2. Above your tinder bundle, form a teepee with some kindling. Leave an opening in your teepee on side the wind is blowing against. This will ensure that your fire gets the air it needs and will blow the flames onto the kindling. 3. Continue adding kindling to the teepee, working your way up to pencil sized twigs. 4. Create a larger teepee structure around your kindling teepee with your fuel wood. 5. Place a match under your tinder. Because this lay directs the flame up, the flame should rise to the kindle and then on to the fuel wood. 6. The teepee structure will eventually fall, and at this point you can simply add some fuel logs to the fire.

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August 2015

TNM RADAR

Muay Thai is called the art of eight limbs and that in itself emphasizes the effectiveness of it in combat. The hard hitting sport utilizes the shins, elbows, fists and knees while in contest. It is considered as one of the most brutal sports in the world, and for good reason too. If the grueling training regimen doesn’t faze you, watching the full contact sport in action will make you think twice about stepping into the ring. It’s not a sport for the faint of heart. Raul Moktan fell in love with the sport and it changed his life by establishing a discipline and giving a firm direction to his future. He has been involved in the sport for eight years bagging the gold medal twice at the Indian Kick Boxing Championship and becoming the WPKA (World Pan Amateur Kick Boxing Association) Champion at the 65 kgs category in Greece.

BRINGING MUAY THAI TO NEPAL

RAUL MOKTAN

BRINGING MUAY THAI TO NEPAL LOCATION: RAGE FITNESS | PHOTOS: BIBHAS M. SUWAL | WORDS: TNM TEAM

August 2015

With an excellent track record in competition, Raul is now more focused on training others in the discipline of Muay Thai. In fact, he is all set to start a “no thrills no frills” gymnasium in the Capital. We caught up with Raul to talk about the sport, his love for it and his new venture.

How did you first get into Muay Thai? I remember I was watching TV with my dad when I was a kid and something related to Muay Thai came up. Then my dad told me that these guys could kick down trees with their kicks, but he conveniently left out the part about the trees being banana trees. At that age, when you hear about someone kicking down trees with kicks, you’re going to be interested. I think that is what initially pushed me towards the sport. But things fell into place much later in my life. I started late when I was around 21 or 22, and that’s the age when most Muay Thai boxers start retiring from the sport. Nevertheless, I was hooked to it from day one. When I saw how real it was, I knew this was what I wanted to do. In a real life scenario, I think this would

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be more practical than other forms of martial arts. It is the most brutal sport, but I don’t see it as fighting but more as a sport. Some people play foot ball, some play basketball… I fight. How has the sport helped you as a person? It has changed the way I lived my life. Martial art is a beautiful thing because it instills a sense of discipline in you. I was a slacker my whole life. I rarely woke up before 10 and had all the wrong habits. I was always told I was a good for nothing bum. I wanted to do something no one thought I could do. The criticism was the shove I needed. Martial arts made a disciplined man out of me, and that comes out of hardship. My father always tells me that to be stronger; you have to be broken down. I was broken down. I was full of pride when I walked into the gym for the first time. I was going to walk in there and make an impression with a mean right cross. But when a little kid wipes the floor with you, it humbles you, which is what happened. Then you start working

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and get more disciplined. That’s how you get better. It must have been difficult to change your lifestyle so drastically. Yes, but the thing is, I fell in love with it in a crazy way. The first day I was at the gym, I was hooked. I picked up a pair of gloves and went back home, sat on YouTube for hours and checked out techniques, combinations and how to go about it. The next day I bought a bag, unhooked the ceiling fan and hooked the bag into place. Remember, this in Delhi where it reaches 44 degrees Celsius which makes it even crazier. But I’d be on it the entire day then go to the gym and train even more. You need to love the sport if you want to really excel, that’s something I learned. How did you decide on making a career out of it? I always knew I wasn’t cut out for a 9 to 5. I didn’t want to and I was honest with myself about it. Right from the start I knew this was what I wanted to do for the rest of my life, but everyone said I

“RIGHT FROM THE START I KNEW THIS WAS WHAT I WANTED TO DO FOR THE REST OF MY LIFE, BUT EVERYONE SAID I COULDN’T DO IT. AND YOU DON’T TELL ME I CAN’T DO SOMETHING. I TOLD EVERYONE THAT I’D BE WORLD CHAMPION IN THREE YEARS AND I MANAGED TO DO IT IN TWO “

August 2015

necessarily have to give in their all to the point of getting injured.

couldn’t do it. And you don’t tell me I can’t do something. I told everyone that I’d be world champion in three years and I managed to do it in two. Is the training as brutal as it seems on television? The method of training can differ from gym to gym. People think that getting hurt will make you stronger but that’s not necessarily true. That being said, when you walk into a Thai boxing class, you should expect to get hit once in a while. But are you using the right methods and protection? Are you wearing head guards, shin guards, the proper gloves? All of this comes into the equation. I’ve been injured countless times, but that’s just part of the game. Any injuries worth mentioning? A broken foot, broken toe, torn hamstring, countless bruised lips and cuts inside my mouth. Now that doesn’t sound pleasant? I always knew I wanted to get into the sport competitively, so my training and fighting led to a few injuries. But there are people who want to fight to just get the feel of being in the ring. They don’t

August 2015

“ I’M GOING TO START A NO THRILLS NO FRILLS HARDCORE TRAINING CENTER WHICH WILL BE FOCUSED AROUND MUAY THAI AND FUNCTIONAL FITNESS. WE WILL ALSO BE INTRODUCING MUAY THAI, IN THE PUREST FORM THAT HAS COME TO THE COUNTRY”

I went into the rural villages of Thailand and lived in the camps and trained there. So naturally, when you’re training on that level, you’re going to get a few bumps and bruises. If you want to make it a career, the possibilities of getting hurt don’t seem so daunting. The same might not be the case for other people. It’s all relative. I take it that your training was pretty raw and brutal? I was introduced to the real Thai style of training because I was -not really cocky- but definitely confident when I started out. In fact, I got into my first real fight 1 month after my training started. And the second fight followed 10 minutes after the first. I won the first fight, called my parents, went back to the changing room and was taking my hand wraps off when my trainer came in told me I had another fight coming up. So I rewrapped my hands and went out to my second fight of the night. When I won both fights, that’s when my trainer started thinking I might not be completely full of shit.

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But.. we can’t quite get to terms with the idea of going through so much hurt and pain. When you’re not in it and you watch someone getting hurt, it’s scary. But when you’re fighting and you get hurt you just learn that it’s part of the process. How does one prepare to get hurt? Iron sharpens iron. If you’re in a good gym, you’ve got good training partners who are going to introduce you to pain but prevent an injury and that’s the best way to know you’re ready. Then getting hurt doesn’t matter so much. How has starting out late affected your career? In Thailand kids have their first fight when they’re seven. That gives them enough time to get in near to 150 fights under their belt by the time they’re 25. Retiring is a matter of wear and tear that your body takes and the miles that you put in rather than the age. But if you’ve been training smart, been careful with your body and not fighting 3 fights a week you can carry on for a long time. UFC shows you that more seasoned fighters fight very successfully well into their mid 30s. And it also seems that you reach your physical athletic peak at 28 and if you train well you can carry on for years. Do you plan on continuing to fight? Yes, but not for the same reasons. To a certain degree, I think I’ve achieved the goals I had set out for myself when I started fighting. Now I want to fight to keep our country’s name in the sport. We don’t have a great track record in sports, especially in this one. I want to pave way for future boxers who want to get into Muay Thai from Nepal. That falls in line with your new venture. Tell us more. I’m going to start a no thrills no frills hardcore training center which will be focused around Muay Thai and functional fitness. We will also be introducing Muay Thai, in the purest form that has come to the country. I want to give the kids the same experience I got in Thailand without having to sleep on thin mats and huts. We won’t be focusing on regular isolated movements you do at traditional gyms. I want to focus more on functional training which will be incorporated into fighting. What is functional fitness? Functional fitness applies through all spheres of life. It doesn’t matter if you’re 6 years old or 60. You can do it. When I say functional training I www.tnm.com.np

without breathing your lung right out of your body is the result I want to see in people. That is when people will realize that looking good in a tight t-shirt isn’t all that it’s cut out to be unless you are truly fit.

“ IRON SHARPENS IRON. IF YOU’RE IN A GOOD GYM, YOU’VE GOT GOOD TRAINING PARTNERS WHO ARE GOING TO INTRODUCE YOU TO PAIN BUT PREVENT AN INJURY AND THAT’S THE BEST WAY TO KNOW YOU’RE READY”

am talking about day to day functions. I’m talking about changing a light bulb, moving a bag from one place to another, shifting your furniture around. If you’re not in shape a simple task like moving a heavy chair can potentially injure you. Functional fitness lets you achieve functionality. It doesn’t matter if you want to fight, lose weight, get fit or maintain your fitness. All of these things can be achieved with the programs I will be introducing soon. Are your trainings going to be as brutal as the ones you went through in the villages of Thailand? It depends. If the person in context is trying to get into competitive fighting we will focus on 6 hour trainings daily, 5 days a week with adequate time for recovery. But if you have other targets in mind, you can tone it down a bit. There will be different regimes for different people. Functional training is for everyone. The traditional view of fitness in Nepal is different; it’s not going to be easy to change people’s mindsets. I don’t think I can change people’s mindset. What I can do is put the best version of me and when people come and train with me I can give them all the knowledge and training I have and hope that the results change their mind. Aesthetic appeal has its own importance, but being able to run a flight of stairs

Sounds solid. When can we join? I was looking to get started in 6 months, but I’m trying to do it earlier. Maybe 3 months. What can member expect when they join the gym? We’re all about improvement. You are competing with yourself and no one else and everyone will encourage you to achieve more. There’s a saying in fighting; “You either learn or you win. There is no losing”. And it’s the same case with training. Everyone I have in the gym is there to support you. There is no shame in coming in last as long as you keep trying to improve. You’re there and that alone is a big step. What is your favorite move or combo while fighting? My first trainer calls me Circus because I tend to throw a lot of fancy kicks. But they’re only fancy up until they come swinging at your head, land and knock you out. So, my kicking game has always been strong, but I couldn’t box to save my life. I had won 6 fights by depending on my kicks but I knew I could only get so far. So I asked a Mexican guy to train me with my boxing. Ever since, I focused a lot on my boxing. So my favorite move would have to be a combination of a right cross, left hook to the body that opens up the head and a right head kick to finish it off. It’s more of a counter move. When was the first time you got knocked out? I’ve never been knocked out or knocked down. Thai boxing is a brutal sport where fighters might go swinging in until one of them gets knocked out. Maybe it’s because I started late but I had a sense of maturity to learn that there is no sense in getting hurt and there is no pride in seeing who’s tougher. What would you say is your greatest achievement? The title that I won, at that moment I hadn’t even realized what I had done. That was until when someone from the crowd gave me Nepal’s flag. He had come just because he saw that a Nepali guy was fighting, and the Nepali guy won. I put that flag on me and that was a huge huge moment for me. I don’t think I’ll ever be able to forget it. Also, since I started teaching, watching my students fight, is a great feeling. August 2015

TNM CAREER

THE ART OF

PHOTO BY: JENISH RAJBHANDARI MODEL: KEYUSH K. SHRESTHA LOCATION: FITNESS MANTRA, BALUWATAR. 01-4427497

BALANCE

WORKING OUT TO WORK IT OUT!

AVASH NIROLA

is the Managing Director of 3Q Consult Pvt. Ltd. He is an Internationally Certified Coach and Management Trainer. He is involved in various social and cultural causes and is a musician as well. You can get in touch with him at avash.nirola@gmail.com 28

August 2015

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Its 7 pm, you are still at the office, and it looks like you’re going to be a while. Lately, your schedule has been tighter than those jeans that fit you in college; squeezing in a workout when you’re so pressed for time seems like the last thing you’d want to do with your time. On the contrary, regular exercise helps you balance your time and relationships. A study conducted by Russell Clayton, Assistant Professor of Management at Saint Leo University’s Donald R. Tapia School of Business, showed a remarkable link between physical exercise and mental calm. The survey consisted of a group of 476 respondents who were asked about their work-life balance and their experiences of resolving demands of both home and work. These “demands” are what keep us from venturing into the “fitness” arena. You have got to work and at the same time your family is as important, if not more, to you. Clayton’s research had two major findings. First, and not too surprising, was the fact that exercise reduces stress. One of the major problems with not being able to handle all the expectations and priorities is that it leads to high stress levels which further leads to loss of productivity in professional life and deteriorating relationships in personal life. I have had a similar experience, believe it or not. A few months ago I regularly attended cardio kickboxing classes, and in retrospect, I can say that I never felt more fresh and energized. I felt that I could achieve anything. It came in with a significant confidence boost too, which clearly reflected in my work life and in my personal life too. My workouts also served as an interesting icebreaker with which I made new friends. My stress levels were down and this reduction is tantamount to an expansion www.tnm.com.np

of time. Unfortunately, I haven’t been able to hit the bags of late. It gave me a sense of purpose and rush of adrenalin that kept me going through and through the week, something I could really use now. Similarly, the second benefit that Clayton’s research shows is that exercise helps in “work-home integration via increased self-efficacy.” The term refers to the idea that one is capable of taking things on and getting them done. Now the interesting part, even though it is a matter of “self-perception” is, it has a real time impact on reality. “People with high self-efficacy are less likely to avoid difficult tasks or situations, and more likely to see them as challenges to be mastered” says psychologist Albert Bandura. I experienced this firsthand. When my kickboxing classes pushed me to achieve a milestone, I was pushed to my limit where I thought I could do no more. However, there was a little bit of me that wanted to carry on and finish it. Pushing myself to the limit and finishing my set gave me a sense of accomplishment. This sense of self-efficacy had trickled down to my professional and personal life as well. I enjoyed taking on professional assignments that were new and more engaging.

Exercising regularly keeps you active; it kept me active too. Here are three things that I think would help:

1. Choose a comfortable time and setting

It can be in the morning or evening at your gym or at home or even at work. But it helps if it fits your schedule and needs comfortably.

2. Analyze what is more suitable to your age group and lifestyle. I played basketball a few weeks ago and now I am writing this piece with a fiberglass cast on my leg (long story). A yoga session or a brisk walk might do the trick for you.

3. Stick To It!!

This is the key and art of it. You need to commit to yourself. Your physical vitality helps you to balance your mind’s health as well. “Give time for yourself and you will have time to give to others. It’s a paradox, but it’s the truth”. – [Yours truly, Avash Nirola]

COMPANY BENEFITS Companies should take note, particularly the guys from Management and Human Resources. Clayton’s research also suggests that companies will benefit from removing constraints on employee exercise. Giving time to exercise may not be practical, but it is advisable to do so. Companies need to take innovative steps in increasing time for activities that promote sound health. THINGS THAT COULD HELP 1. Hold outdoor meetings where “the guys” can talk about getting things done back in the office. This works dually. It also taps into the Emotional Intelligence of the person (check out TNM’s Volume 2 Issue 12’s Career section or go to http:// tnm.com.np/emotional-intelligence-thekey-to-effective-leadership/) as well as the physical activeness 2. Implement “Stretch-breaks” with 10-15 minutes of light breathing and stretching techniques. This can be relatable to the practices of yoga. These can be done at the workspace itself and have profound impact on some. 3. Finally, we need to get the word out that exercise is not a “selfish indulgence” says Clayton and I completely agree. Everyone needs to understand that being physically active makes life more fulfilling. Next time, make notice of employees who are active regularly versus guys who are not. Observe their emotional and behavioral patterns. You might have some people in mind already. IN THE END All I am trying to do here is to get you guys into thinking about the possibilities if we give a little time to ourselves. We NEED TO DO this. All of you out there who do exercise regularly: keep it up! And for all of us who are sitting down procrastinating about turning your fitness around, let’s make it happen. I am changing a few habits of my own. Although not a physical exercise I am on Dabur Chawanprash mode (its true). We need to start small by changing a habit or two of ours. Find what gets you going and find ways to do it and finally discover the Art Of Balance!

August 2015

TNM FEATURE

ALL YOU NEED TO KNOW ABOUT

metabolism

Simply put, metabolism is the rate at which your body burns calories and for most people the simplicity ends there. While there are people who seem to eat in kilos and not gain a gram, there are others who struggle to keep the weight off even if they follow a healthy diet. If rumors are to be believed, metabolism is the main reason behind why people find it difficult to shed weight and keep it off. Now, it’s not as big of an obstacle as ever yone makes it out to be. Metabolism is the rate at which your body converts food into energy. This rate of conversion can be boosted, regardless of your age or gender. Our body needs energy—even while it is at rest—for basic functions such as blood circulation, breathing and cell repair. This is called the resting metabolic rate (RMR) or basal metabolic rate (BMR). Up to 75% of the calories we consume ever y day are used by the body for RMR. What’s left over goes into your daily activities and digestion duties. Most men require up to 1600 calories a day inclusive of the ration for daily activities (depending on what activity you do). Anything more that you consume is converted into fat and stored in our bodies. As this fat accumulates, your midriff starts to expand, you begin to grow man boobs and your thighs begin chaffing because they’ve begun to rub together because you’re fat.

August 2015

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Now that we’ve got that out of the way, let’s delve into the nitty gritties of what affects someone’s metabolism.

Age

After 25, the BMR drops by 5-10% each decade in both men and women. This is mostly because of the loss of muscle mass. Muscles require more fuel to maintain than fat, so the ratio of fat to muscle in a person determines their RMR to a significant degree. People who continue to exercise regularly after 25 drop their RMR only 0.3% per decade so don’t blame your age and get moving.

Thyroid

Fluctuations in this hormone can slow down your metabolism. The solution is to see a doctor and make sure your thyroid hormones are functioning optimally. The doctor may ask you to avoid certain foods like cabbage, broccoli and strawberries which interfere with the functioning of the thyroid gland.

Protein

If you want to increase your metabolic rate, increase protein intake and correspondingly, go easy on carbohydrates and fats. Protein requires more energy to be digested and metabolized than carbohydrates or fats. Your body burns twice as many calories digesting high-protein foods than it does with other food groups.

Small, frequent meals

Long gaps between meals make your body go into starvation mode, which decrease metabolism to conserve energy. Eating small portions with 2to 3-hour gaps keeps your metabolism spiked throughout.

Exercise

Weight training is the best way to increase metabolism. The more muscle you build, the higher your RMR will be. Weightlifting and highwww.tnm.com.np

intensity Interval Training also burn more calories for a few hours after exercising than any other form of exercise. Fact: Every 0.5kg of muscle uses about six calories a day just to sustain itself, while each pound of fat burns only two calories daily.

Sleep

Less than 7 hours of sleep can decrease the number of calories your body burns just while resting, which it does for basic necessities like pumping blood, breathing, etc.

Water

The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. Include fresh fruits and vegetables, which are full of fluid, rather than high-salt potato chips which cause dehydration. Drinking up to 2 liters of water a day is recommended. However, if you have diabetes or any heart condition, speak to your doctor first

Black coffee

Coffee can help a short-term increase in metabolic rate, when had in moderation (four cups a day is described as moderate). Caffeine can help increase your endurance while you exercise, so you can work out longer and harder too. Do not overdo coffee consumption, as excess can cause acid reflux, insomnia, increased heartbeat, etc.

Green tea

Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a short period of time. It is safe to have a cup after every meal.

Spice

Five grams of Tabasco can increase metabolism for up to 2 hours after you are done eating. This is because of the presence of capsaicin, the ingredient that makes chillies hot. If you suffer from gastric ulcers, don’t consume any form of capsaicin.

Omega-3

Omega-3 fatty acids EPA and DHA, found only in fish oil, can dramatically boost your metabolism, which is why they are so commonly recommended by gym instructors. Fish oil increases levels of fat-burning enzymes and decreases levels of fat-storage enzymes in the body. Capsules containing at least 300mg of EPA and DHA total are best for increasing metabolism.

Crash diets

Eating fewer than the required number of calories (estimated 1800 in men) a day makes no sense for anyone hoping to quicken their metabolism. Although these diets may help you drop weight temporarily, this loss is mostly muscle, and not fat. The lower your muscle mass, the slower your metabolism. In the long run your body burns fewer calories and you end up gaining more weight, so it is best to avoid crash diets.

Vitamin D supplements

When you’re low in vitamin D, not only do you lose weight slowly, you also have high levels of the hormone ghrelin, which causes hunger. Since there are few dietary sources of this vitamin, get a test done to know the level of vitamin D in your body. If you are low, the doctor will put you on a supplement.

Stress

When you are stressed you activate the hormone cortisol. One of the functions of this hormone is to put your body in fat-conserving mode, so de-stress to regularize your metabolism.

Hereditary

Yes, you can inherit a slow metabolism from your parents, but that does not mean genes have to rule your fate. Exercise, drink plenty of water, eat more proteins— you can work at improving your RMR. So before you go blaming your metabolism, look into these factors. Remember, a slow metabolism certainly isn’t your fate. August 2015

TNM FITNESS

BIG BAD

LOCATION: FITNESS STUDIO NEPAL, UTTAR DHOKA WORDS: TNM TEAM PHOTOS: BIBHAS M. SUWAL

Manchin Shakya

Manchin is no stranger to the camera. He already has had countless modeling jobs under his belt while maintaining a steady job. As if that wasn’t enough, Manchin is now venturing into movie business. His movie is called “The Winner” and it’s an action drama about revenge and he put on a lot of muscle for the role. The convention with most actors and models is to shed a lot of fat and put on a little muscle, which isn’t a bad thing, but there are very few who go the extra mile to grow big. Maybe that’s because growing big take a lot of time and effort. Whatever the case, we wanted to learn more about Manchin and his fitness motifs and routines. We talked to him about his views and routines, here’s what happened.

August 2015

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The name of the movie is The Winner, and it's my first movie. It's an action drama about revenge 1. How did you get into fitness? What inspired you to lift your first dumbbell? My brother was my inspiration. Watching him sculpt a body after hitting the weights and it didn’t take much time for me to decide on following suit. 2. How has getting into fitness changed your lifestyle? Getting into fitness changes your perception and priorities. I spend my spare time at the gym which wasn’t always the case. I’ve learnt to better manage my time and this has been useful for me so many times that I’ve lost count. It is a major confidence boost as well. You wouldn’t think fitting well into clothes would make you feel so confident; it also helps me afloat in the fashion industry. Compliments keep coming from my peers and that just keeps me motivated. 3. You’re a pretty big boy, what goes into building a massive frame? Yes, I’ve gained a considerable amount of muscle mass and that makes me bigger from the average Ram Shyam or Hari. But it takes a lot of hard to www.tnm.com.np

pack on muscle. If you want to get big you need to be committed and stay on track. Getting big doesn’t mean getting fat, so you have to follow a disciplined diet plan and eat proper food until you reach your goal. 4. Do you use supplements? If so, what do you use? Yes, but I try not to overdo it. I take Dymatize- Super Amino 4800MG and GNC- Amplified Creatine 189 and most importantly my post workout protein shake. 5. What are the most common mistakes that you see people making at the gym? Most of the times, it’s good to see new faces instead of the same old ones, but it’s a different story at the gym. I make it a point to hit the gym almost every day, but I always see different faces every week. Working out is a commitment, and a lot of people don’t seem to get that. 6. How important is it to have a proper trainer? A trainer helps you set achievable goals and guide you towards them in the most efficient manner. Unless you’re

very experienced, you cannot meet your target goals at the gym without the help of a proper instructor. Biting off more than you can chew at the gym can lead to injuries and a trainer can prevent that from happening. A trainer keeps you grounded and moving at the right direction, so it’s important to have a good instructor and follow his/her guidelines. 7. We hear you’re getting into movies now? Tell us a little about that? The name of the movie is “The Winner”, and it’s my first movie. It’s an action drama about revenge. The release date of the movie had to be postponed because of the earthquake, but it’ll be out very soon. 8. How was your experience in the movie business? It was different. . I had participated in a 25 day workshop which helped in my performance.

August 2015

"I'm used to modeling so the camera isn't too much of an issue. Acting in front of the camera with 40-50 people looking at you was daunting at first but later I started getting into it and it was fun "

August 2015

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MANCHIN SHAKYA’S PERSONAL WORKOUT ROUTINE

SUNDAY CHEST

1. Incline bench press 4 X 12,10,8,6 2. Bench press – 3 X 12, 10, 8, 6 Increase Weight 3. Incline Dumbbell Flys 4 X 15 Medium Weight 4. Push up total 100 Reps

MONDAY LEGS

1. Barbell squat- 5 X 15, 12, 10, 8, 8 Increase Weight 2. Leg Press – 3 X 15 Increase Weight 3. Leg Curl – 4 X 15 Increase Weight 4. Barbell Calf Raise- 6X 20 Reps

THURSDAY LEGS + ABS

TUESDAY

1. Squat ( barbell ) – 4 X 15, 12, 10, 8 Increase 2. Leg Curl – 4 X 15, 12, 10, 8 3. Leg Adduction – 4 X 15, 15, 15, 15 Increase

BACK

ABS

1. Chin Up - total 50 Reps 2. Bent over barbell Row 4 X 12, 10, 8, 8 3. Seated Cable Row 3 X 15, 12, 10 Increase 4. Dead lift 4 X 15, 12, 10, 8 Increase

WEDNESDAY BICEPS

1. Barbell Curl – 4 X 15, 12, 10, 10 Increase 2. Preacher Curl – 3 X 15, 12, 10 Increase 3. Hammer Curl – 3 X 15, 12, 10 Increase

TRICEPS

1. Close Bench Press – 4 X 15, 12, 10, 10 Increase 2. Single Hand Dumbbell Extension – 3 X 15, 12, 10 Increase 3. Triceps Cable Pull Down – 3 X 15, 12, 10 Increase

1. Crunch – 4 X 20, 20, 20, 20 2. Twister – 3 X 200, 200, 200, 200 3. Hanging Leg Raise – 4 X 25, 25, 25, 25 4. Lying Leg Raise – 4 X 25, 25, 25, 25

FRIDAY SHOULDERS + FOReARMS

1. Barbell Press – 4 X 15, 12, 10, 8 2. Dumb bell Press – 3 X 15, 12, 10, 8 Increase 3. Lateral Raise – 3 X 15, 15, 15 Increase 4. Rear Dealt Machine – 4 X 15, 15, 12, 12 5. Shrug (Dumbell) -4 X 15, 15, 15, 15

FOREARMS

1. Forearms Barbell Curl – 5 X 12, 12

Manchin with his Trainer Anuj Shrestha

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August 2015

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August 2015

TNM COVER-STORY

*JYOTI KARKI THE FITTEST GUY IN TOWN AND HIS ABS OF STEEL

WOR DS:

August 2015

T N M T E A M | P H O T O S : B I B H A S M . S U WA L www.tnm.com.np

Jyoti Karki has one of the best bodies in the movie business and he works hard for it. This guy is positively ripped. He came into limelight with his role in Zhingrana and is currently working on a few projects and teaching a few acting classes as well. Jyoti is a graduate from Oscar International College, Nepal and he is a passionate actor making his way into the industry. A lean lanky fellow when he completed his SLC, Jyoti thought its better to utilize the money his father gave him on a gym membership rather than its intended purpose of computer class tuitions. While his family thought he was in class, Jyoti was lifting weights religiously at his local gym. It’s safe to say, Microsoft Word didn’t have jack to do with his ripped body. Achieving 6 pack abs is the epitome of fitness. Not only does it represent a certain level of effort in the gym, but it also boasts of a relatively low body fat percentage. For this, both diet and exercise play important roles. Jyoti Karki has this down to a tee, and those abs speak for themselves. These are Jyoti’s favorite workouts that hit the abdominal muscles. After looking at his body, we won’t be arguing about their effectiveness. Here’s how to get the abs that are the envy of everyone you know.

6 TIPS FOR A 6 PACK 1) TRAIN ABS HEAVY Build some size on the abdominals so that they will press up against the skin, which will help out tremendously in achieving ripped abs. Doing hundreds of crunches a day will not help, intense heavy weight training will. A good rep range to work within is the 8-12 repetition range. Do one or two different abdominal exercises with a total of around 5-6 sets. 2) SMART CARDIO Instead of hours on the treadmill, perform interval workouts where you max out for 30 seconds and then hop off and do 20 reps of exercise ball crunches (or other abdominal workouts). Repeat 5-8 times. 3) DRINK LOTS OF WATER If you are properly hydrated, your fat burning rate remains optimum. Drinking more water increases your metabolism as well. 4) DON’T SKIP BREAKFAST A healthy breakfast is the most important meal for a reason - it jumpstarts your metabolism for the entire day. Opt for protein, healthy fats and complex carbohydrates. 5) WATCH WHAT YOU EAT Stick to a proper diet that is high on protein and low on carbs. 6) BUILD MORE MUSCLE It is important to try to build up muscle mass on the rest of your body. More muscle mass will result in a higher BMR (Basal Metabolic Rate) and thus, more calories burned.

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August 2015

JYOTI’S FAVORITE AB WORKOUTS

1) LEG RAISES • Grab a bar and just hang, let the momentum disappear and do nothing until your body is still and the legs are straight. • Flex all your muscles especially your Lats, Abs, and muscles surrounding your elbows. • Slowly raise your feet up to the bar, remember to keep your legs straight. • Lower your Legs and Repeat. • The duration should be slow so as to use no momentum, try 5 - 8 seconds up, 5 - 8 down.

KNEE/HIP RAISES ON PARALLEL BARS • Position your body on the vertical leg raise bench with your forearms resting on the pads and les extended pointing towards the floor. • Now as you breathe out, lift your legs up as you keep them extended until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise. • Slowly go back to the starting position as you breathe in.

3) DRAGON FLAG (ADVANCED) • Brace your arms and shoulders with your body flat on a hard surface. Lock your arms in a fixed overhead position as shown in the photo. • Contract your torso and drive your legs up, but keep your body rigid from your shoulders to toes, and avoid bending the hips. • Once lifted, slowly lower your legs in a controlled motion without letting any part of your body touch the bench other than the upper back and shoulder. • Lower your body until it is hovering just over the bench.Once you break form, you are done.

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CABLE CRUNCH

• Kneel below a high pulley that contains a rope attachment and lower the rope until your hands are placed next to your face. • With the hips stationary and while exhaling, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Hold the contraction for a second. • Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.

For Jyoti Karki’s detailed workout routine and diet plan, GO TO:

http://tnm.com.np/celebrityworkout-routine-jyoti-karki/

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August 2015

HOW TO SET YOUR GOALS AND ACHIEVE THEM

WORDS: TNM TEAM

1) START NOW

Not from the first day of the coming year, not from the 1st day of the next month, not from Sunday… get started NOW!

2) DEFINE WHAT YOU WANT

One of the main reasons people give up on their fitness goals is because they don’t set the right ones. Bodybuilding is a gradual and arduous process that takes a lot of patience and people tend to make the mistake of expecting to see amazing results in a short span of time. We need to remember that we’re not all built the same way and it’s important to come to terms with our differences. If you’ve been short and skinny all your life, expecting to grow as big as a door might be unrealistic. Same goes for a husky fellow trying to get stick thin. It’s not impossible but unrealistic, and probably difficult to do without either pushing yourself over the edge or going into crash diets. We’re all up for giving it your all, but we’re also in support of attaining goals. Most people join gyms on an impulse after seeing the numbers on the scale or the scrawny figure looking back them from a mirror. Then it’s either running countless hours on the treadmill or lifting gargantuan weight (with incorrect form) until 4 months later you don’t see the desired result and quit going to the gym altogether. It’s not that high set goals can’t be achieved. There are many glorified cases of colossal weight loss and just as many scrawny to brawny stories, but that requires you to take your fitness regime, discipline and determination to a whole new level. For the average Nepali man who has responsibilities and duties to fulfill, it cannot always be possible to dedicate a significant portion of his life to change his body too drastically. However, if you are setting attainable goals it is more likely that you will see the desired results coming in gradually and you’re more likely to stick to what you’re doing. However, thinking about what you want to do isn’t going to cut it. If you’re setting goals the right way, chances of you attaining them is higher. Here’s how you go about it. 42

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Define what you want to achieve, whether it’s losing weight or building muscle.

3) GOALS MUST BE M.A.T.

MEASURABLE: Ensure that there is a method of measuring your progress, whether it’s you weight, body fat percentage, waist size or number of stairs you can climb. Keep a journal and track your improvements. ATTAINABLE: Set goals that are achievable. If you’re 40 and have a beer belly, getting six pack abs and bench pressing 90kgs might not be the most attainable goal for you. Set a specific time within which to reach your goals.

4) ACKNOWLEDGE THE HURDLES

Answer these questions: * What are your weaknesses? * Why have you not already achieved the goal you seek? * What are the personal, professional and circumstantial barriers that have gotten in the way? *How can your time management be more effective? Your goals in fitness will come true only if you work on addressing these issues first.

5) MAKE SACRIFICES

To achieve something you must make sacrifices. It could be your favorite foods, your spare time or anything else.

6) MAKE YOUR GOALS PUBLIC

This will make things all the more real. The doubters will fill you with negative energy (“You’ll never look like that.”) Once you identify them, try your best to avoid them, at least until you have your new body and can rub it in their faces. www.tnm.com.np

BEGINNER’S GUIDE TO ACHIEVING YOUR FITNESS GOALS

SHED WEIGHT FAST If you’re planning to drop weight faster than an anchor, the mantra is to increase cardio, rep ranges and follow a strict diet plan.

WHO’S IT FOR? We take it that you have a little (or a lot of) fat around your mid section and are plagued with a slightly effeminate bosom. If that’s the case, this one is for you. For beginners, cardio is the cornerstone to any good weight-loss plan—especially intervals, where you alternate going as fast as possible with brief periods of recovery. The trick is to try and get totally winded in 30 seconds. If you’re on a treadmill, start sprinting as the machine speeds up. When it reaches top speed, go all out for 30 seconds. Then slow it down and go nice and easy for 90 seconds to recover. If you’re running outside, try to cover about 200 feet as fast as possible. Walk slowly for 90 seconds to cool down, and then repeat your course.

TREADMILL TIP: Keep yourself straight while on the machine. It keeps the intensity on your muscles at all times.

DIET AND NUTRITION: To lose weight, you need to cut calories. To lose weight fast, you need to cut more calories. For every 3,500 calories you cut, you lose 1 pound. (So minus 500 calories a day equals a loss of one pound a week). But don’t cut down your calories to lower than 1200 per day. Cut down on your carbs and load up on the protein to reach your calorie limits for maximum efficiency. You can resort to some fat cutting supplements but we don’t really advise that. You can however, splurge on some multivitamins and omega 3 (fish oil) pills.

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August 2015

BECOME BRAWNY

There are few people who wouldn’t want broad shoulders, a sculpted back, muscular chest and massive arms. Some people do skip out on the lower body but we’d really prefer it if you didn’t.

WHO’S IT FOR?

To make things easy, we suggest you focus on one goal at a time. So if you’re packing on a lot of fat, we suggest you focus on losing a bit of fat first and redirecting your attention on to muscle building after that. Now if your color bone sticks out like a coat hanger, it’s time you start packing on the muscle. The first essential rule in building muscle is consistency. The more consistent you are, and the longer you are consistent, the faster you will build muscle. The second rule is to push your muscles to the limit. If you do not fatigue your muscles, they will not grow. It’s as simple as that. You actually have to damage your muscles so that they can accumulate mass by repairing themselves. If you overload your muscles properly and give them time to recover, you will undoubtedly see changes in weight, size and strength. If you want to get on the fast track to building muscle, it’s about frequency and intensity. Split routine training, in which you work out only a few sections of your body at once, allows you to work out more days of the week while providing ample recovery time for the muscles you aren’t working out. For example, many people like to workout their lower body, back and biceps two days a week (Monday and Thursday) and their chest, triceps and shoulders two days a week (Tuesday and Friday). This way they still get three full days of rest but can workout back-toback days. This kind of training will build muscle the fastest; at least, as opposed to random weight lifting. Recovery is as important as anything else; you need to give your body the time and resources to actually build new muscle. This means getting at least 7-8 hours of sleep and keeping stress and anxiety to a minimum, both of which inhibit the growth of muscle. So just relax, sleep, and let your body do the rest.

DIET AND NUTRITION:

Diet plays a huge role in weight gain. You need to increase your caloric intake if you want to gain even a single gram of muscle mass. A general rule of thumb is to add 500 calories to your daily intake, preferably in the form of foods high in protein (chicken, eggs, whole grains, etc.). You should also concentrate on eating healthy foods as well; fruits and vegetables and, ideally, a daily vitamin or nutrient. For supplementation, you can use protein and the occasional preworkouts after consulting with your general physician or supplement experts. 44

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INCREASE STRENGTH AND SIZE Increasing size and strength is when you take your fitness to the next level. Gaining serious muscle mass is serious business and it isn’t for the faint of heart.

WHO’S THIS FOR?

Increasing size and strength considerably is not for amateurs. You will need a fair bit of experience with working out to achieve this goal. Getting big isn’t for everyone. It is a serious commitment you make to which you dedicate yourself completely. We’re not talking about just looking good in a tight shirt. We’re talking about massive muscles and incredible strength. Achieving this is not going to be easy. There are two things that have to happen for you to build muscle: first, you need to train hard and heavy; and second, you need to eat your face off. Stick to mix of compound exercises and isolation exercises. But you either go big, or you go home. If your goal is to get strong like a powerlifter, you want to rest 3, 5, and even as long as 10 minutes between sets so you have time for full recovery of the nervous system. However, if your goal is to get huge, you need to shorten those rest periods considerably and get after it! Make sure that you take adequate rests (8 hours of sleep a day) and don’t push yourself to the point of injury. It is easy to get carried away and lift too heavy. Always remember to keep good form to avoid injuries. Always listen to your trainer. Don’t have a trainer? Might be a good idea to get one.

DIET AND NUTRITION:

Don’t think that you are going to gain quality size eating 3 square meals per day. The only type of mass you will put on eating this way will be the fat type, and this is not our objective. Eating 5-6 times per day will also keep your blood sugar levels stabilized and your metabolism elevated. Eating several times per day instead of 3 square meals that most are used to, will provide your body with a constant supply of nutrients that you need to recover from your hard workouts. This will cause you to increase your lean tissue, while reducing your body fat percentage. Our goal here is to put on lean muscle mass, not take our body fat level to new heights. Drink plenty of water and load up on proteins, lots of it. You can also feast on carbs with moderate liberation. Supplementation is important. Amino acids are the building blocks that you will need to gain lean muscle tissue and to ensure that going up a weight class will be muscle, not fat. Protein helps in the recovery of your muscles from the intense training you perform as a powerlifter. www.tnm.com.np

August 2015

TNM FOOD

28 DAYS TO LEAN

DIET

THE DIET PLAN TO SHED FAT FAST

Despite a rigorous workout plan that has you lifting heavy and running crazy, achieving noticeable results. Maintaining a good diet plan is crucial in the fat loss motif. Maintaining discipline is difficult but to see results you have to be strict about what you eat. This diet plan will help you shed maximum fat as quickly as possible. Incorporate this diet with your workout and see the results you’ve always been dreaming of.

DAY ONE Meal 1 1/2 cup oatmeal (dry amount) made with water 1/2 cup strawberries 6 egg whites cooked with 1 yolk Meal 2 1 cup green vegetables 8 oz. chicken breast Meal 3 Tuna sandwich made with can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2 leaves lettuce Meal 4 Protein shake made w/ 40 g whey protein Meal 5 Chicken salad made with 225gm chicken breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli 1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber

DAY TWO Meal 1 1 medium bagel with 2 tbsp. reduced-fat peanut butter 6 egg whites cooked with 1 yolk Meal 2 1 cup brown long-grain rice (cooked amount) 1 cup green veggies 170gm chicken breast 46

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Meal 3 1 cup green veggies 170gm. lean buff Meal 4 Protein shake made w/ 30-–40 g whey protein Meal 5 225gm fish 1 cup broccoli 1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fib

DAY THREE Meal 1 1/2 cup oatmeal made with water 6 egg whites cooked with 1 yolk 1 piece fruit Meal 2 1 cup green veggies 225gm chicken breast Meal 3 1 cup green veggies 170gm lean steak Large baked potato with skin (3-4” in diameter) Meal 4 Low-carb, low-sugar protein bar Meal 5 Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa 1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber www.tnm.com.np

DAY FOUR

DAY SIX

Meal 1 1 cup whole-grain cereal 1 cup 1% milk 1 piece fruit 1 Tbsp. peanut butter

Meal 1 1 medium bagel with 2 tbsp. reduced-fat peanut butter 6 egg whites cooked with 1 yolk

Meal 2 Large baked potato with skin (3-4” in diameter) 1 cup green veggies 170gm chicken breast

Meal 2 1 cup brown long-grain rice (cooked amount) 1 cup green veggies 170gm chicken breast

Meal 3 Large baked potato with skin (3-4” in diameter) 1 cup green veggies 170gm lean buff

Meal 3 1 cup green veggies 170gm lean buff

Meal 4 Protein shake made w/ 30-40 g whey protein Meal 5 450gm can tuna (in spring water) made with 1 Tbsp. fat-free mayo 6-8 stalks asparagus 1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber

DAY FIVE

Meal 1 1/2 cup oatmeal made with water 7 egg whites cooked with 1 yolk 1/2 cup strawberries

Meal 4 Protein shake made w/ 30-–40 g whey protein Meal 5 225gm fish 1 cup broccoli 1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber

Remember, although Day Seven is a cheat day you’ve been working hard all week and you don’t want the effectiveness to decelerate, do you. Stay away from too much alcohol (especially beer) and sugars. Try to stick to complex carbohydrates and splurge on some good protein.

Meal 2 1 cup green veggies 225gm chicken breast Meal 3 Large baked potato with skin (3-4” in diameter) 1 cup green veggies 225gm sliced chicken Meal 4 Protein shake made w/ 30-40 g whey protein and 1 cup berries Meal 5 200gm lean steak 6-8 stalks asparagus

1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber

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August 2015

TNM FOOD

HEALTHY HOME RECIPES

with

SUDEEP RAJBHANDARI

Age is but a number, and it seems like Sudeep Rajbhandari stopped counting many years ago. He exemplifies the fit 40s and much of it has to do with his lifestyle. A swimming instructor at the Kathmandu Dolphins, a crossfit practitioner, cycling coach at the British school and an annual participant at the Triathlon, Sudeep is as fit as they come. Sudeep also makes sure that he follows a healthy diet, but that doesn’t mean you have to be confined to flavorless salads. Most people have trouble sticking to a diet because Here’s how the Nepali man stays fit and healthy without compromising on taste and flavor.

THE POST WORKOUT SMOOTHIE

When you’ve put in your all at the gym and have to will one leg in front of the other to move around, this protein shake is just what you need to replenish your energy. The key to sweetening up a smoothie is using extra ripe fruit. They may not be as pretty, but those concentrated natural sugars lend a sweetness that can’t be compared. To make this even more protein potent, add a scoop or two of protein powder. RECEIPE- SERVES: MAKES ABOUT 4 CUPS Ingredients 1 cup non-fat milk, 1 cup yogurt, 1 ½ cups ice cubes, 1 banana , 1 mango, about 1 cup chopped, ⅛ cup unsweetened coconut, 1 tablespoon honey Blend all the ingredients in a blender to make a thick satiating smoothie.

2. Bring grill to high heat and oil it lightly. Brush chicken breasts with extra virgin olive oil and season chicken breasts with freshly ground black pepper. Let rest at room temperature for about 10 minutes. 3. Put chicken on grill .Grill chicken for about 5 minutes per side or until grill marks form and chicken turns golden. Turn off one side of grill and move the chicken breasts to that side, keeping other side of grill on high heat. Cook chicken for 8-12 minutes, turning once if needed. 5. Grate potatoes into a bowl. Add remaining 1/4 teaspoon pepper, remaining 1 tablespoon butter, and milk in a medium bowl; mash to desired consistency. Serve with chicken

THE CHICKEN COOL WRAP

GRILLED CHICKEN WITH MASHED POTATOES AND SAUTÉED VEGETABLES

This is a quick and simple recipe and the building block for any BBQ. But when you’re craving more flavor and time is of the essence, flavored butters are a great option.

There’s no marinade involved with this recipe. Instead, this compound butter seeps into the hot grilled chicken to infuse all of the delicious herbed flavor.

INGREDIENTS Lettuce, 1 medium avocado, mashed, 2 teaspoons lemon juice, 1 tablespoon whole-egg mayonnaise, 4 wholegrain wraps, 200g shaved chicken breast, 60g Red cabbage INSTRUCTIONS Step 1: Place avocado, lemon juice and mayonnaise in a bowl. Stir to combine. Step 2: Place 1 wrap on a flat surface. Spread with 1/4 avocado mixture. Top with lettuce, 1/4 chicken, carrot and Red cabbage. Season with salt and pepper. Roll up wrap to enclose filling.

INGREDIENTS ½ cup (1 stick) salted butter, at room temperature, 1 tablespoon fresh parsley, minced, 1 tablespoon fresh thyme leaves, minced, juice of ½ lemon, 1 boneless, skinless chicken breasts, 2 tablespoons extra virgin olive oil, Freshly ground black pepper, 12 ozs mashed potatoes, Mix vegetables INSTRUCTIONS 1. In small bowl, combine butter, herbs, lemon zest and lemon juice until well mixed. Lay out large piece of plastic wrap on clean counter. Spoon butter mixture onto bottom third of plastic wrap then roll into log. Refrigerate for hour or until firm. 48

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August 2015

TNM FITNESS

AVOID THE GYM

TRY

CALISTHENICS

PHOTOS BY: BIBHAS M. SUWAL | MODEL: RITESH SHERCHAN

Lifting heavy weights and building a muscle bound body frame might not be everyone’s cup of tea. Maybe a lean ripped body is what you’re after and that’s completely alright. Doesn’t make it any easier to achieve though. You might not have to hit the gym as often but you will have to put in your effort. If you want to avoid the gym and weights, calisthenics strength training is for you. But if you’re thinking it’s a shortcut to a fit body, you’ve got something else coming. Calisthenics is basically body weight training and it’s hotter than ever. Before the invention of machines, barbells, and bench presses, mankind was getting strong and ripped using nothing more for resistance than bodyweight and it seems like we’re making a full circle. The feeling of owning your body, pushing it to the limits and building functional fitness as well is a major confidence boost. The aesthetic appeal is a major factor that calisthenics trainers possess because the calisthenics body starts in the middle, because when you train with bodyweight, you use your abs for every single exercise— and it shows! Calisthenics seems to be defining the new age of fitness. And we’re all up for it.

August 2015

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August 2015

TIPS FOR BEGINNERS Calisthenics does not require you to lift heavy weights, but for best results you need to make sure you’re doing it right. Make sure you do the workouts properly. You will be better off performing 5 proper pushups than 20 crap ones. It is important to control your motions and perform each exercise to maximize effectiveness. Getting results takes time, so be patient. Keep at it and the results will show. As you get better, make your activities tougher. If you feel one of your body parts is weaker, integrate more exercises to strengthen that part. If you’re planning to shed some weight, incorporate some cardio so you lose some flab. This will give you a head start. You also need to control your diet so go easy on the carbs and sugars.

A SAMPLE WORKOUT UPPER BODY WARM-UP Repeat 5-10 times Jumping Jacks - 10 Push Ups - 10 *add pullups when multiple sets is possible at 5-10 reps per set

And always remember to stretch.

LOWER BODY WARM-UP Repeat 5-10 times Jumping Jacks - 10 Squats – 10

UPPER / LOWER BODY & CARDIO COMBO Repeat 3-4 times A full body plan like the one below is a fast way to complete a workout with little or no rest by resting your upper body by working your lower body and abdominal exercises: Pullups - max reps Squats - 20-30 Pushups - 20-30 reps Lunges - 10-15 / leg Abs of choice - 50 reps Optional Cardio of choice - 10 minutes 52

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ABDOMINAL CYCLE Do this 2-3 times during the workout and 4-5 times a week. It is fine to do abdominals and cardio exercises several days a week or on back to back days. Crunches - 25 Reverse Crunches - 25 Double Crunches - 25 Left Crunches - 25 Right Crunches - 25 Bicycle Crunches -25 Plank pose - 1 minute

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August 2015

TNM

FEATURE

IS SHE INTERESTED? HER BODY L ANGUAGE Disclaimer: All women don’t have the same body behavior and body language. Reader’s discretion is advised. Understanding women is a daring feat few have been able to accomplish. And by few, we mean none. In fact, completely understanding a woman is like trying to drink all of the water in the ocean, it can’t be done. However, learning to decipher her body language is a different matter. Regardless of how much of a closed book women seem to think they are their body language gives a lot away about them. Women might be adept in the art of saying something and meaning something else, but Shakira says the hips don’t lie. And we believe her. Getting well versed with a woman’s body language can bode very well for your flirtatious endeavors and might just help you judge who is piping hot and ready to go or as cross as a pestered wolverine. You can thank us later.

August 2015

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YELLOW LIGHT

GREEN LIGHT SIGNS OF FLIRTATIOUSNESS: Look out for these signs if you are approaching a woman and want to know if she is reciprocating your intentions. • Leaning towards you • Making frequent eye contact • Smiling constantly • More animated reactions • Chewing on their lips • Being more fidgety (fiddling with jewelery, tugging at necklace etc) • Playing with their hair • Placing their hands on themselves in some small but unusual way (an unconscious signal that they wish the object of their desire was touching them that way) YOUR MOVE: This ought to send your confidence up a notch. She has basically given you the go-ahead to make a move. So, go ahead and make your move. SIGNS OF LUST: Now we’re talking. These are similar to flirtatious signs but only amped up. • Maintaining eye contact • Dilated pupils • Sassy poses (hips and chest out) • Breathing more heavily • Looking for reasons to touch you YOUR MOVE: The sign doesn’t get any greener than this. Respond in kind by increasing eye contact and touching her any chance you get- at first casually and then increasing intensity.

SIGNS OF DISINTEREST: It might not be your day, because these signs mean that she has lost (or is losing) interest in you. • She keeps looking away from you • Rarely smiles • Arms crossed • Leaning away from you YOUR MOVE: Getting out of this is a tough one, so you’re better off not pursuing it with too much vigor. But it wouldn’t hurt to give it a few tries nonetheless.

RED LIGHT SIGNS OF ANGER: Unlike the raging fits that are more obvious to point out some types of anger can be trickier to recognize. Something about you has pissed her off (good luck figuring out what), here’s how you can tell. • Narrowed eyebrows • Tightly closed mouth • Clenched or closed fist • Arms crossed (but more pronounced than hen she is disinterested) • Hands are placed on her hips (DANGER) YOUR MOVE: Chances are, you’re already on a date with her (you couldn’t have possibly angered her on your first meeting. Could you?). Give her some time to cool off; she might be fuming about something else. If that doesn’t work let it pass and direct your flirtatious endeavors elsewhere.

A HELPFUL TIP: Want to make the first impression- don’t approach from behind! When she is approached from behind, her cortisol levels, that is, her stress hormones, shoot up. This makes her cranky and on edge. No guy wants to be turned down humiliatingly after summing up the courage to approach a girl. Approach from her side profile, perhaps with a gentle tap on her shoulder (if she isn’t looking at you): that might make the spark you need (who knows).

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August 2015

e n i f o d s ’ y gs the e L ish d n w e e r w eve n

Photographed By: SHASHANK

PRADHAN, Make-up & Hair: SWASTIKA RAJBHANDARI Styled by: TNM TEAM BIPASHWA RAI @ STELLAR MANAGEMENT Location: MANASALU HOTEL, LAZIMPAT www.tnm.com.np

Model courtesy: HRISHANT 56

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DRIPPING

SIZ ZLING

S A B I TA K A R K I

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August 2015

Sabita’s legs are so fine we wish they’d never end, and it seems like they never do. The slim sultry beauty has one of the hottest legs we’ve seen and we’re very observant when it comes to the attributes of the fairer sex. It’s not just the pretty package that has us grinning wider than the Chesire cat. Sabita is the rare blend of beauty and brains that every man looks for. And to top it off, she’s got a heart of gold. Her modeling career started when she was spotted by a photo studio during an educational fair. Talk about a lucky break. We catch up with this exotic beauty who’s currently studying Chartered Accountancy. See, smart! Check out her likes and dislikes while we mess up our financial reports and hire a hot CA. And we got straight to the point.

August 2015

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August 2015

1) Are you single? Yes, I’m single and very happy. 2) Hmm.. Interesting. Just out of curiosity, what traits do you look for in a man? Compa ssion would be a g reat character i st ic to see in a man . Someone who’d go out of hi s way to help someone less fort unate, like the homeless or or phan s, would def initely have my at tent ion . But at the end of the day, an honest heart i s what makes the difference. 3) What turns you on? Good food 4) And your turnoffs? Bad breath . 5) What would you say are your strongest and weakest traits? Conf idence would be my st rong suit and my inabilit y to handle reject ion would be my Achilles’ heel . 60

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6) What would a guy have to do to impress you? T here i sn’t much a g uy can do becau se impressing me depend s on the mood I’m in . But dark chocolates and f lowers could be a good start . 7) If you were given a chance, which part of the world would you go to? I’d love to go to Greece. 8) Is there something you wish you were better at? I’d love to bet ter hone my cooking skill s. 9) Tell us one thing people don’t know about you. I g uess a lot of people have no idea I u sed to work for st reet children via Nepal Mother Foundat ion . I’m al so cur rently working a s a social act ivi st and looking for ward to Mi ssion Jajorkot and the campaig n of “Safe water Save life’’ with BEING HOMO SAPIENS char it y. www.tnm.com.np

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August 2015

TNM CONFIDENTIAL

10 Things that Should be

Sexy, but aren’t

Sexiness lies in the eyes of the beholder (and the hands of the deed-doer). However, some things that look sexy in every logical manner just aren’t that sexy.

August 2015

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SEX IN THE BATHTUB

WHIPPED CREAM

Fizzy bubbles, lit candles and sexy music might seem like the perfect ambience for your romantic sexcapades, but sex in the bathtub isn’t as sexy as it is made out to be on the big screens. First of all, most standard bathtubs aren’t big enough to easily accommodate your antics. Secondly, the slippery soapy mess isn’t going to be much help when you’re in a tangle. Thirdly, the water isn’t the best of lubricants, especially when you are using a condom. Friction isn’t your best friend when it comes to sex. Bathtub sex doesn’t seem so sexy now, does it?

This isn’t unsexy per say, in fact licking whipped cream (or chocolate syrup) off of your partner’s body is as hot as it gets. Sadly, getting whipped cream or other sort of food items (especially sugars) in contact with the vagina can cause infections. That would be a terrible experience for your partner and would render the playground closed for a considerable period of time.

SEX IN THE POOL Good luck finding a pool to canoodle in. But in case you have a personal pool or find a resort unhygienic enough to let you use their pool to bang in, it will not be as good as it seems on TV.. It isn’t the most hygienic thing to do, not for you (FYI people pee in pools) nor for the other people using the pool. Also, the water washes away the lubrication (natural) making for some rough grinding, and not the good type. Nevertheless, just for the kink factor alone (which is off the charts on this one), you can give it a shot if you get the chance.

SPEEDOS Unless you have a male model’s physique, the banana hammock isn’t your go to swimwear. (Goes double for male thongs or any tight sleazy entrapments you can get your hands on.)

VISITING THE STRIP CLUB And by strip clubs, we mean dance bars because that’s the closest thing we have in Nepal. Shady pimps ushering you into a dark club lit with pink neon lights, Bollywood item songs blaring to which women with paunch bellies dance isn’t exactly the strip club experience you’d imagine. Apart from smelling like smoke and spending an unnecessary amount of money on overpriced booze you won’t be getting much quality entertainment here.

SEX IN THE CAR This might depend on the situation. A hot steamy quickie in the spur of the moment will get both your engines running. It might even be a good trick that will get your exhibitionist side revving. But apart from that, premeditated sex in a car is not advised. It’s cramped, the gearshift gets in the way… it’s not as sexy as it appears. Of course, this also depends on whether you drive a Maruti 800 or a Pajero.

SEX IN THE SHOWER Onceagain, water reduces lubrication which leads to less than enjoyable sex (especially for her). Also, there aren’t too many positions that you can enjoy comfortably. You’re either bow legged like a new born giraffe or your girl is stretching to the point of getting cramps. Also, doing the dirty in the shower isn’t safe if your shower has a slippery floor. Stick to taking a sexy shower instead, or just some oral sex (fellatio and cunnilingus). Leave the horizontal tango for the bedroom.

STRIPPING FOR HER If you’re doing it for the laughs, then go ahead; but a man stripping off for a woman is not the sexiest thing you can do. That is unless you have killer abs and stripper dance moves under your sleeves.

TEARING OFF YOUR CLOTHES Ripping off your clothes in the throes of passion might be incredibly spontaneous and sexy for the moment, but once the lights are back on and the moment has passed you’ll have ruined your clothes.

BREATHING INTO HER EARS The ears are full of sensitive nerve endings, so it is a very erogenous zone. In theory, some gentle breathing into the ears is very sexy; but people tend to overdo it. Often times, it’s just creepy and you end up panting into your partner’s ears and she’s forced to awkwardly act like she likes it.

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August 2015

TNM FEATURE

HOW STUFFS WORK

MOTION MOTION SICKNESS

Summer suns and the smell of spring usually call for epic road trips with your buddies that take you coast to coast or at the very least away from the city. Now, for many, getting on an SUV with your buddies and chasing the horizon is the ultimate stress buster. However, for those who suffer from motion sickness, this would mark the beginning of hours of holding back their regurgitating lunch. Motion sickness is a very common condition that affects many people. Unless you are in control of the locomotion, by driving for instance, motion sickness can get to you in a very unpleasant manner. Here’s why you feel like repainting the interiors of the car with your stomach content when traveling.

WHAT IS MOTION SICKNESS?

Let’s start from the basics. Motion sickness (or kinetosis or gaadi laagne) which is also widely accepted as travel sickness is the feeling you get when the motion you sense with your inner ear is different from the motion you visualize or it is a disagreement 64

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between the visual perception and the vestibular system’s (your body’s balancing system) sense of movement. In simpler terms, if you cannot see the motion your body’s feeling, or conversely, if you cannot feel the motion your eyes see confusion ensues and you start feeling queasy. It is a common condition that occurs in some people who travel by car, train, airplane or boat and to many that get on amusement park rides like the dreaded Columbus and Roti Ping (Ferris Wheel). Motion sickness progresses from a feeling of uneasiness to sweating or dizziness which is quickly followed by nausea and vomiting.

WHO CAN BE AFFECTED?

Anyone can develop motion sickness, but people vary in their sensitivity to motion. Motion sickness most commonly affects children from 2 to 12 years old, pregnant women and people who are prone to migraines.

TYPES OF MOTION SICKNESS

Motion sickness can be categorized into three categories. • Motion sickness caused by motion that

is felt but not seen • Motion sickness caused by motion that is seen but not felt • Motion sickness caused when both systems detect motion but they do not correspond

1) MOTION SICKNESS CAUSED BY MOTION THAT IS FELT BUT NOT SEEN AIR SICKNESS

Air sickness is also one form of motion sickness which is induced while travelling via air. It is similar to car sickness; the only difference is that it occurs in an airplane. However, some significant differences are that an airplane may bank and tilt sharply and due to the small window sizes, unless the passenger is at a window seat he is likely to see only the stationary interior of the plane.

SEA SICKNESS

Sea sickness is a form of motion sickness characterized by a feeling of nausea and, in extreme cases, vertigo experienced after spending time on a craft on water. It is again the same as car sickness, though the motion www.tnm.com.np

of a watercraft tends to be more constant. It is typically brought on by the rocking motion of the craft or movement while immersed in water.

DIZZINESS DUE TO SPINNING

When one spins and stops suddenly, fluid in the inner ear continues to rotate causing a sense of continued spinning while one’s visual system no longer detects motion.

2) MOTION THAT IS SEEN BUT NOT FELT In these cases, motion is detected by the visual system and hence the motion is seen, but no motion or little motion is sensed by the vestibular system. Motion sickness arising from such situations has been referred to as “visually induced motion sickness” (VIMS).

3) MOTIONS THAT ARE SEEN AND FELT BUT DO NOT CORRESPONDED Sometimes when riding a vehicle for a long time on a badly maintained road at a very slow (10–20 km/h) speed the two senses fail to correspond. Due to the poor road quality the vehicle will jerk too much giving a sense of severe motion to the inner ear, but due to the slow speed the eye doesn’t sense a proportional amount of motion.

PREVENTING MOTION SICKNESS

The most common cases of motion sicknesses occur when you travel or are involved in activities that involve constant repetitive motions. Here are a few things you can do to prevent or atleast reduce the intensity of motion sickness.

• Be careful about what you eat before travel. Avoid heavy, spicy or fat rich foods along. It’s a good idea to not consume alcohol before your travels. • But don’t travel on an empty stomach either. • Reading while traveling is a bad idea if you are prone to motion sickness. • Do not sit facing backwards from the direction you are traveling. • Choose the right place to sit, more

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specifically seats that will experience the least amount of motion. Opt for the front seat (passenger seat) of the car. Fresh air also helps, so choose the window seat. • Avoid strong smells. • Look out of the window of the moving vehicle and to gaze towards the horizon in the direction of travel. • Don’t sit to someone else who suffers from motion sickness. Listening to people talking about motion sickness or barfing into a bag doesn’t help with your symptoms. • Taking a nap also helps. • Y ou can also opt for over the counter pills such as Avomine or Devomine etc that help with the nausea. They might make you drowsy. Always consult your physician before consuming any medicine. • Although not locally available, a device used to prevent motion sickness is an elastic wristband containing a small, hard object about the size of a pea. You can also try to apply pressure with your thumb on the area located on the inner arm about 1.5 inches above the crease of the wrist, between the two tendons there. A new device, called the ReliefBand, sends a small electrical current through the same spot. The band sells for $125 through online retailers. • Chewing has been known to help with the symptoms. Chewing on some gum or any light snack has been known to help, but it can also go horribly wrong if what you’re chewing “doesn’t agree” with your body. • Ginger root is commonly thought to be an effective anti-emetic.

MOTION SICKNESS ETIQUETTES

• Let the other passengers (or the ones who you are sitting with) about your condition. They then have the option of choosing another seat or letting you have the window seat. • Take all the possible precautionary measures you can to suppress the symptoms. • Don’t stick your head out of the window to barf. Not only is it unsafe, it leaves a trace of sick on the side of the vehicle. Also, other

vehicles driving along side you will not be too happy about the flying vomit. • Carry a few bags with you which you can use if you feel like vomiting. Make sure it has no holes in them. • Dispose of the used bags responsibly, dropping it out of a moving vehicle is not advised.

The most common cases of motion sicknesses occur when you travel or are involved in activities that involve constant repetitive motions. Here are a few things you can do to p

August 2015

TNM FEATURE

#SHEFORHE Equality: A Faรงade ?

WORDS: DR. JASMINE TENPA

It is surprising that although female feticide is such a huge issue in our country (Nepal), the data for it is still debatable and unrecorded. However, it is estimated that at least 50,000 female fetuses are killed in the womb. I assume this number is higher in reality. And while I looked into this number and thought about the things people say, it made me wonder even more.

August 2015

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T They said, “Girls and boys are the same. What a boy can do, a girl can do. Give her education, empower her and you will see how worthy she can prove to be!” Those words are so true. Women are as capable, if not more, when it comes to taking care of her family. An educated woman can hold a job, earn an income and be a true asset to the society. But is this enough? Is this enough to motivate people to want a girl child equally as much as a boy? Forget about rural societies where everyday culture is so different from urban cities. This preference for sons is observable even amongst urban areas. The concept of ‘needing a son to take care of the family business’ is additionally quite prevalent among rich and aff luent families. The daughters of those families are equally educated, but somehow it is a ‘man’ who needs to be there to take care of business. So, my question here is why are we only advocating boys and girls being equal while they are in the womb? Why does that equality concept wane as the girl gets older? Shouldn’t women be equal to their male counterparts even after they get married? Think about it, if men and women are equal then why is it that only the woman needs to leave her home? If they are truly equal, why does she drop her family name and pass her husband’s name to their children? Isn’t this unfair? One might fiercely advocate that women can be breadwinners, but those breadwinners once married become part of another family, another society. With such

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a cultural tendency wouldn’t sons still be a preferred investment and insurance for the future? A father with no sons fails to pass on his fa mily na me, his legacy. Wit h such t houghts wouldn’t couples prefer a continuit y of t heir bloodline? It is remarkable how women, even educated ones, are just erased from t he equation, segregated as mere vessels of birt hing. But, perhaps it is wrong to be surprised, w rong to feel offended when our ow n government doesn’t recognize women as f ull citizens. Women have no rights to confer citizenship to her children on her own. She needs a husband or a fat her to do so. In such a context, such a world, how can the government campaign with full integrit y t hat a girl and a boy child are equal, when t hey grow up to have such uniquely different rights?

Perhaps men should move out of their houses too after marriage and the couple be given equal opportunity to take care of their respective families diseased.

Perhaps a girl and boy will never be looked upon as equals until society sees men and women as being equal. Perhaps, a change in thought and tradition will come when the phrase ‘ghar jwai’ isn’t seen as an insult, but seen as a decisive choice. Perhaps men should move out of their houses too after marriage and the couple be given equal opportunity to take care of their respective families. Perhaps, perhaps then, men and women would appear equal within society. If children could also inherit their mothers’ names, then perhaps the next generation would grow up not knowing these gender biases. The eve gene or mitochondrial DNA that humans have is inherited only through mothers. Man or woman, we each have a mitochondrial DNA that can be traced back to history from one mother to the next and so on and so forth. With that concept, wouldn’t it be really awesome if daughters continued with their mother’s names and passed that on to their daughters? How long will we only keep saying men and women are equal? When will we actually sit and think about the differences? When will we actually put into practice what we have memorized and repeated in words? And once again, the question arises, how can we think of girls and boys being equal when we as adults experience such demarcations? Are we, ladies and gentlemen, truly really equal?

August 2015

TNM CONFIDENTIAL

SHIFTS Words: Charlie Chaulagain

They say the city of Kathmandu shifted almost two meters on April 25, 2015. High resolution satellite maps demonstrated slight rises and falls in central Nepal’s topography. The giant waves and their subsequent ripples altered the shape of our land. We all know how this physical shift caused irrevocable damage. But people are still taking stock of the mental and emotional legacies left behind by the earthquakes.

Grindr was empty. So was Thamel. The travelers left, causing eerie voids in Kathmandu’s real and virtual worlds. As days passed, as weeks turned into months, I tried to bring a semblance of normalcy in my life. I revisited pre-quake projects. I reached out to editors. I sat down to write.

It’s difficult to pinpoint what happens to sex and romance in times of crisis. Some couples find solace in togetherness, whereas some find themselves alienated from each other. Single men and women may have reached out to friends, as I did, eating and sleeping together. For the first couple of weeks, it seemed improper to think about boys. I was a bit numb, still scared. But natural desires are hard to deflect.

I started noticing holes on a weekday evening. Some Saturday afternoons were too long. The online chats were getting boring. But life always has surprises in store. I developed a friendship with a boy who was home from a Melbourne college, but we never managed to meet in person. A rainy night threw a surprise threesome my way. It was rejuvenating. Platonic

August 2015

TNM seemed indefinitely suspended. I did not know what to do with myself. The earthquake marked an end to my year of frivolity. Disaster or not, I had also evolved. Now what?

hangouts with gay boys continued: afternoon tea breaks, Wednesdays at Jazz Upstairs, dinners in Jhamel. Then one night, I resumed a conversation with a Russian who was staying in Pokhara. He had arrived in Kathmandu shortly before the quake and after a week or so, moved to the laketown. He was trying to figure out his plans: when to return to Kathmandu, when to fly back to Russia, minor logistics like that. I offered my guest room to him, just in case, if he needed a place for a few days. Also, I could use the company. He said he would like that and, in return, offered to conduct a longdistance healing. “What does that involve?” I sent a message on Viber. “I can remove blocks from your life. If you have a bad relation with someone - say friends or family - I can focus the www.tnm.com.np

energies and clear it,” he explained. “And if you let me stay with you, I can do it for free.” I considered the offer for two days but politely refused. I had once gotten entangled with a psychic in New York, losing hundreds of dollars in the process. I did not want to repeat the mistake. The Russian was due to arrive in Kathmandu in a few days, but later in the week, changed his plans, saying he needed to look after a sick friend. Then I stopped paying attention to him. He was cute, friendly, reasonable enough, but he seemed flakey, constantly changing plans. I ignored messages, took my time with responses. But one day in July, he wrote again, saying he was taking the bus the day after. I did not rearrange my plans. I went to meetings and then to the gym. “I’ll be home only around eight,” I typed. “”That’s perfect,” he responded. “See you on Monday evening.” The timing worked out well. He arrived in my neighborhood right after I got home. The night was dry but I was covered in sweat due to running and cycling. I showed him the extra room, set the rice on the stove and took a shower. The leftover curry and dal was more than enough for two. After dinner, we shared a cigarette. Then I turned to him and asked, “Do you want to lie down?” Sex with the Russian was long and deep. We fit together like pieces from a jigsaw puzzle. He spent the night in my room. The following morning, I made coffee while he blended bananas and manages with yoghurt. It was a nice and thick breakfast shake. I had the day off so I took him for a walk around old Patan. The sky was a lovely shade of blue, dotted by small, wispy clouds. The sun was bright and strong. We returned to the apartment, where I left him, saying I needed to catch up with friends. But I wanted some distance from him, not quite used to such sudden intimacy. That evening, he was eager to get close but I made an excuse. I wanted to unwind and sleep by myself. Wednesday was busy with work and errands and www.tnm.com.np

writing. He seemed a bit disappointed but I couldn’t help it. He was set to fly to Moscow on Thursday night. That morning, we both had hours to kill so we hopped back into bed. This time, it was equally good but short. “So do you want to hear about the Mayan calendar?” he asked. He had inquired about my birthday the day before. “I did the calculations yesterday,” he said, turning his naked body towards me. “So tell me,” I looked at his scruffy face, eager for explanation. “It’s based on the year of your birth, the day, the exact time,” he started. “You have just completed a 13-year cycle and started a new one. You are at a balanced stage now, having gathered all the learning from the previous cycle.” I listened. We had already figured out coincidences in our mutual lives. He had first arrived in Nepal in 2013, the same month I returned from the United States. He had also visited New York in 2004, the same month I had moved to the city from college. “You are made of fire. You are a warrior,” he continued. “You charge ahead, cutting off negativity from your life. Like, any toxic relationships, etc.” “It’s all good,” he reassured me. “The previous cycle was a difficult one, confusing. But you are composed now. You know what to do. Your throat chakra is the strongest. You communicate well.”

one. He was nervous about returning to Moscow after a long stint of traveling. He liked Nepal, he said. “It’s such a free country. But Russia is different. Everyone is miserable in Russia,” he had sighed, taking a slow drag on a Surya Light.

“ The Russian was due to arrive in Kathmandu in a few days, but later in the week, changed his plans, saying he needed to look after a sick friend. Then I stopped paying attention to him. He was cute, friendly, reasonable enough, but he seemed flakey, constantly changing plans. I ignored messages, took my time with responses. But one day in July, he wrote again, saying he was taking the bus the day after “

What to make of all this, I did not exactly know. In any case, we showered and started the day. I went to work and then to the gym. We said goodbye in the afternoon, not quite certain whether I would see him in the evening. But I caught him on his way out, right as I cycled into the compound. It was already dark, drizzling, close to eight. My glasses were covered with raindrops, blurring my vision. He was carrying a big backpack. “Did you leave the key?” I hollered a last reminder as I walked upstairs. “In the kitchen,” his voice trailed after me. I thought about the Russian briefly as I showered. The healing and the Mayan calendar. The coincidences. The kisses and caresses. He had arrived on a dry monsoon evening and left on a rainy August 2015

TNM INTERIOR

BACK UP PLAN BIG IDEAS FOR SMALL PLACES INTERIOR DESIGN CONSULTANT

Shraddha Singh, In Your Space - Interior Designs Pvt. Ltd., Pani Pokhari 9803765602 inyourspace.id@gmail.com

DRESSING UP YOUR PREFAB BUNKIE’S After the devastating earthquake hit the nation, many people began resorting to temporary structures for shelter. But because the calamity couldn’t be foreseen, people did not have the luxury of residing in proper shelters and had to suffice with any sort of roof over their heads. Hopefully, the worst has passed and we are out of the woods. Nevertheless, having a backup plan never hurt anyone. So, to those who are looking forward to temporary, light structures, considering a pre-fabricated getaway would be the perfect backup plan to own a rather adorable Bunkie. Although many people associate these homes to “Shelters”, the prefabs are seen as a burgeoning trend due to the exhilarating interior designs and its modernist architecture of all time.

August 2015

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OPEN FLOOR-PLAN ADAPTABILITY Fold-down Beds and Fold-Out Furniture’s are recommended so that the structure can be easily converted between day and night use. Also include a still-minimal site footprint that creates a decent recreational deck area for comfortable indoor/ outdoor flow and living. This helps to wisely maximize the amount of functionality in the small area.

THE EXTERIOR APPEARANCE These pre-fabricated structures are reflective of the conceptual goal, making it look more like an extruded home. It provides a neat effect that sets it apart visually from a conventional house. Hence, the demand for the prefabs has risen, as they have proved to be weather resilient and visually appealing. The durability of these prefab homes is also a recurrent attraction. More importantly, the concrete footings form a stable are of non-invasive ‘foundation’, allowing the unit to situate on a wide range of ground conditions. These might just be temporary structures or a backyard retreat for now, but if thought of in a larger scale, these innovations can lower the ricks and pave the way for a better architectural future for disaster prone countries with high seismic activities. Over all, these structures leverages both architecture and furniture design by making a bold statement in form and function! It sure will look comfortable and be surprisingly spacious.

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August 2015

TNM FITNESS-FASHION

U P G R A D E Y O U R G Y M WA R D R O B E Get your fitness wardrobe in shape and your abs might just follow. Slipping on baggy shorts, a sweat stained tee and rolling up your socks to your knees will have you noticed at the gym for all the wrong reasons. If you’re wearing any of the above (or resorting to god-awful polos) to go to the gym, it’s time for an upgrade. Here are the latest clothes and accessories you should get hold of to take your gym look to the next level while keeping functionality in mind.

A Long Sleeve Tees: For a little extra

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coverage for your workout sessions, go for long sleeve breathable shirts.

(1) Price: Rs. 4800 (Anta) (4) Price: 4490 (Planet Sports) Arm Band Bag: Stash your phone comfortably while you run on the treadmill or hit the weights.

(6) Price Rs. 2890 (Planet Sports) Shorts: Comfortable and made of breathable fabric, these shorts will allow you to move freely. (2) Price:

Rs.5290 (Planet Sports) Shoes: A good looking pair of blue sneakers is just what you need to run the kilometers or move the weight around. (3) Price: Rs. 9000 (Anta)

Water Bottle: Remember, hydration is key. (5) Price: 1299 (Planet Sports)

Bag: Make your life easier by getting yourself a versatile gym bag to carry along your gym wear in style because a backpack isn’t going to cut it. Price: 9590 (Planet Sports)

WARDROBE COURTESY: Planet Sports, Baniya Complex, 1st Floor. Ph.no 4239997 Anta Showroom, Durbarmarg Phno. 4221021

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Tank Tops: Show off those guns because you’ve been working hard on them all summer. Lock and load. (1) Blue Price Rs.2900 (Planet Sports) (2) Yellow Price Rs.2700 (Anta) (3) Grey Price: Rs.2700 (Anta)

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Shorts: Show off those quads and calves in these blue shorts.

(4) Price: 4500 (Anta) Water bottle: Sip on water between regular intervals as you sweat it out. (5) Price: Rs. 1499 (Planet Sports)

Shoes: We hope these green sneakers give you the energy to hulk through your sets. (6) Price 10999 (Planet Sports)

c T-Shirt (Chirbire): This T-shirt is the perfect intersection of function and style that you’ll want to wear it straight to brunch after your workout.

(1) Price: Rs. 2990 (Planet Sports) T-Shirt (Neon): Neon is in when

it comes to workout attires. Make yourself noticeable.

(2) Price: 3060 (Anta)

Shorts: Let yourself and your buddies breathe while you workout. (3) Price 2700 (Anta)

Gloves: Calluses are sign of your hard work, but surprisingly they aren’t too appealing to some from the fairer sex. Go figure. (4) Price

Rs. 2599 (Planet Sports) Shoes: These stylish kicks will give you a major confidence boost as well as functional use. (5) Price

Rs. 13990 (Planet Sports)

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August 2015

TNM TECH

MOOV NOW THE NEXT BIG THING IN FITNESS WEARABLES

The Moov Now is claimed to be the most advanced fitness tracker ever made. This multi-sport wearable coach gives you realtime feedback on how you’re doing with “actionable insight” into every workout. Not only will it tell you how far you’ve run, it’ll also tell you how to improve on it. The rechargeable battery found in the original Moov has been swapped out for a coin battery. This gives the new Moov Now up to six months of battery life. the Moov Now is designed for all-day use. While it doesn’t measure steps like a Fitbit or Jawbone, the Moov Now will measure your activity level and active time, in addition to automatically tracking your sleep at night. The Moov can be worn on either your wrist or your ankle, depending on the activity. Some workouts, such as boxing, require you to wear two Moov trackers. You then pair the tracker with your Android or iOS device and start the workout. For an activity like running, you will need headphones to hear the coaching. For the boxing and sevenminute workouts, simply use the speakers on your smartphone.

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August 2015

TNM AUTO

NEW WHEELS IN TOWN

CONTACT Sipradi Trading Private Limited Phone: 01-4250610/4250612 Teku, Kathmandu www.facebook.com/tatamotorsnepal

TATA BOLT

Bolt from Tata Motors is the second offering under the company’s Horizonext strategy and offers many segmentdefining features for Design, Drivability and Connectivity. The premium hatchback is the perfect fusion of sporty design and thrilling performance. Tata has equipped the Bolt with two engine options; a segment-first 89bhp 1.2-litre turbocharged multi-point fuel injection (MPFi) Reventon

petrol and a 74bhp 1.3-litre Quadrajet diesel engine, both mated to a 5-speed manual transmission. The built in ‘MultiDrive’ feature lets the driver switch between three different driving modes: Sport, Eco and City, giving the power of 3 engines in 1. Available in a five exciting colours – Venetian Red, Pristine White, Platinum Silver, Sky Grey, Dune Beige – the Bolt is in three trims — XE, XM and XT at a starting price of Rs 23.95 Lakhs, ex-showroom, Kathmandu for the Revotron (petrol) 1.2T and starts at Rs 28.35 Lakhs , ex-showroom, Kathmandu, for the diesel variant.

CONTACT Laxmi Intercontinental Phone: 014101556/4101557 Thapathali, Kathmandu facebook.com/ hyundainepal

Hyundai Elite i20 A sporty, dynamic and innovative hatchback with class leading unique features, the all-new Elite i20 has been designed using Hyundai’s evolved Fluidic Sculpture 2.0 philosophy. It encapsulates a trio of main design elements: fluid aesthetics, the modern appeal, and premium interiors. The all-new Elite i20 offers modern and sporty style through user friendly interface and pleasing design fundamentals that 76

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are expressed through rich colors, materials and overall levels of finish. The same engines from the current i20 model will continue to power the Elite i20. The advanced and reliable 1.2-litre Kappa Dual VTVT engine ensures good performance, optimum efficiency with lower running costs, lower NVH nad lesser emmissions. The engine makes 83bhp of power and 115Nm of torque. The premium hatchback is available in four trims- Era, Magna, Sportz and Asta and it is priced Rs. 27,96,000 to Rs.33,96,000.

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August 2015

TNM AUTO

HYUNDAI i20 ACTIVE A CROSS ABOVE What we have here is Hyundai’s swing at the oh-so-popular “cross hatch” segment with the vamped version of the Elite i20. Most crossovers follow the same formula of smacking on a few external claddings to give the hatchback a sporty appeal which qualifies it to enter the aspirant-SUV segment. But the hatchback in context here is amongst the cream of the crop, in terms of its potential market share at least. And Hyundai promises that it’s not just the cosmetic add-ons that make the i20 Active a strong contender. The Hyundai i20 Active goes a step further from the regular recipe of adding cosmetic additions to a hatchback and calling it a crossover. Increased ground clearance and better suspension make the Active more adventure and sport inclined. An already successful platform of the Elite i20 give the Active a strong base and Hyundai have capitalized on it

by creating a very good looking car with a certain degree of improved functionality. And as always the Korean manufacturer have not skimped on the feature list either. Keep in mind that this particular segment is rife with competition with each contender biting at the other’s heels. Already existing rivals have taken up a portion of the market and incoming competition have also brought their A game. Because everyone is on point, price will also be a major factor when it comes to making decisions. Nevertheless, the Hyundai i20 Active ticks all the boxes to make it a very good adventure ready crossover which gives it good grounds to be considered a serious contender. Read more in the latest issue of Autolife: Web: www.autolife.com;np FB: facebook.com/AutoLifeNepal

CONTACT

Laxmi Intercontinental Thapathali, Kathmandu Phone no: 01-4101556/4101557 www.facebook.com/hyundainepal

August 2015

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August 2015

TNM WALL

August 2015

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August 2015

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August 2015