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september 2015 IS SIGNIFICANTIT
FEATURES 50 Cent, p58
58 50 CENT Rapper, entrepreneur, and
star of the hit TV series Power, Curtis 50
Cent Jackson has an insane schedule
but hes never too busy to train.
Work your entire body to exhaustion
in 25 grueling minutes.
82 GETTING GRILLED Recipes
that will keep your summer cookouts
clean and lean.
88 7-DAY SHRED Get in photo-
ready shape.
94 THE NEW BREED Why Robbie Amell
represents the future of action heroes.
102 THE ARMS RACE British and
American mens physique pros Ryan Terry
and Anton Antipov build their guns using
only supersets.
110 ULTIMATE FIGHTER When British
serviceman Mark Smith lost his leg,
he embarked on an amazing body
16 EDGE Interviews with Bill
Goldberg; UFC brawler Conor McGregor;
and the sensational Emily Skye.
28 TRAIN Walk your way to bigger
gains; torch fat one leg (or arm) at
a time; level up your lunges.
46 EAT Watermelons hidden
nutritional benefit; a raw muscle-
building recipe; five creative ways
to prepare courgette.
114 SUPPS A scientific look at the
best products in the world of sports
120 HERS A guide to help female
athletes eat clean, shed fat,
and build muscle.
130 EXPERT British physique champs
Josh Leader and Jayne Lo on how they
get in shape; how British bikini pro
Michelle Brannan transformed a clients
body at the age of 37.
ON ThE COVER
Curtis 50 Cent Jackson
Photograph by Roger Erickson
HAvE A quESTiON for Arnold? Ask
ARNOLDS LETTER it on the Muscle & Fitness Facebook
page for a chance to see it here.
Builder Power
no matter what your goal, dont neglect training for strength.
im not looking
to compete in any
lifting contests.
Should i bother weight training is about progressive day a week to going heavy. Pick a
training heavy overload, and if you dont increase movement like a bench press or
at all? load, your body wont have reason to deadlift and work up to a few heavy
Chip O., via FaCebOOk progress. Plus, a man who doesnt sets of one to six. Then do a back-off
want to be strong is a girly-man. set of 10 reps. Not only will this make
Every great bodybuilder I know you look strong, youll also be able to
started out with basic movements and prove that you actually are when
zel l er / Fi t ne s s Publ i cat i o ns, in c
trained them heavy. Franco Columbu youre put to the test.
Ive always was a world-class powerlifter; Sergio
preached the importance Oliva went to the Pan American Yours in Iron,
of making the mind-muscle Games as an Olympic weightlifter. I
connection in your trainingfocusing competed in both of these sports
on how a weight makes your muscles while bodybuilding. Heavy training
feel rather than how much youre develops muscles to a degree that
actually lifting. But that doesnt mean you cant get from light, pumping Arnold
you shouldnt lift heavy. After all, workouts. I suggest you devote one Schwarzenegger
Chairman and Chief Executive Officer DaviD Pecker
Founder and Chairman Emeritus Joe WeiDer (19202013)
Editor in Chief Shawn Perine
Managing Editor Lisa Loverro
Creative Team Matt Dolingo, Sylvana Meneses
UK Consultant John Plummer
EVP/Group Publishing Director Chris Scardino
Intl Advertising Sales Director Samantha Lund
Marketing Director James Cress
Marketing Manager Samantha Ditata
Senior Production Manager Tisha Paul
Advertising Coordinator Irene Coles
To Advertise Tel: +44 (0) 1423 550 848, e-mail: email@example.com
US EDITIOn
EVP/Group Publishing Director Chris Scardino
Editor in Chief Shawn Perine
Executive Editor Arnold Schwarzenegger
Deputy Editor Matt Tuthill
Editorial Advisor Paul Triple H Levesque
Managing Editor, Enthusiast Group/Books Brian Good
Group Training Director Sean Hyson
Group Creative Director Andy Turnbull
Art Director Ian Robinson
Senior Editor Zack Zeigler
Editor Ben Radding
aDvisoRY BoaRD
We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters.
Membership on the Editorial Advisory Board does not imply endorsement of any product or service advertised in this magazine. Views expressed in advertisements and editorials are not necessarily
those of Muscle & Fitness or the Editorial Advisory Board. Reader discretion is advised. Please consult your doctor before beginning any exercise or diet programme, or when making
changes in an existing programme if you have any doubts about your health status.
Every care is taken to assure the accuracy of the information in M&F, but no responsibility can be accepted for the consequences of actions based on the advice contained herein.
Weider Publishing Ltd makes every effort to ensure that the advertising contained in M&F is derived from respectable sources. It does not, however, assume responsibility for the advertisements,
nor any claims and representations made therein, nor the quality or delivery of the products/services themselves.
Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of Muscle & Fitness, are for information purposes only and are not intended to solicit or otherwise
promote any commercialised product containing the mentioned supplements. Muscle & Fitness is distributed on an international basis. To the extent permitted by law, Weider Publications LLC
and its affiliates: Weider Publishing Ltd, Weider Publishing Italia Srl and Mediafit SARL, do not accept liability for the effects of reported supplements or products, legal or illegal or any loss,
injury or damage caused by their use. It is the responsibility of the individual to abide by the laws and dosage allowances specific to their country of residence. Always consult a doctor before
commencing supplementation or changing dosages. Some supplements may not work effectively outside specific dosage ranges and may potentially cause harm if taken in excess.
Not all supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or effective for everybody.
Copyright (2015) Weider Publications, LLC. Published under license from Weider Publications, LLC. All rights reserved. Reprinted with permission.
Muscle & Fitness is a trademark of Weider Publications, Llc. and may not be used or reproduced without the permission of Weider Publications, LLC.
The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.
Leave your mark on the gym with the UKs No.1*
all-in-one mass gainer.
Walk in. Tear it up. Walk away. #BOSSIT then prove it @SCIMX
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on Twitter: @shawnperine.
50 Cent, right, has
words with Joseph
Sikora in Starz Power.
Real Deal
goes a transformation: If I got paid
millions of dollars to work out, I could
get into that kind of shape, too.
This is why Im far more impressed
by the M&F lifers rather than the
50 Cent doesnt train for roles. He trains for life. dilettantes. These are guys who live
and breathe the lifestyle, whether
Ive prevIously mentioned in are card-carrying members of the filming or not. Theyre guys who were
this column how we like to feature Brotherhood of Iron and have more lifting long before they became
celebrities on our covers, but that in a than earned that distinction. household names and who will
specialized world like ours it can be a There are other actors, however, continue to do so till the end. And this
challenge finding guys who are both who are what I refer to as is why Im proud to have 50 Cent on
recognizable and who truly live the dilettantes. They dabble in our world, this months cover. He is a true M&Fer,
M y l e s A r o n o w i t z / 2 0 1 5 s tA r z e n t e r tA i n M e n t, l l C
M&F lifestyle. In recent years weve getting into prime shape for a role, having made the gym life as central to
had Dwayne Johnson, Terry Crews, and when the cameras stop rolling, existence as music and acting. Be
Joe Manganiello, Dolph Lundgren, and, return to their regular lifestyleone sure to catch 50 in Southpaw and in
of course, Arnold Schwarzenegger that includes a minimum, if any, of time his Starz series Power and give his
grace covers; guys for whom day-to- in the gym. The hard-earned muscles workout a try.
day serious training is a way of life. slip away as quickly as they came.
They work hard in the gym and are Without high-paid trainers to keep
proud of the physiques theyve built. their training on point, and nutritionists
Moreover, they consider being on our and personal chefs to make sure More Power to You,
cover an honor, and appreciate the they eat clean, they quickly revert
chance to share their training and back to their pre-role bodies. It lends
nutrition insights with you. These men, credence to a familiar refrain youll Shawn Perine
regardless of their fame and fortune, hear (or utter) when an actor under- Editor in Chief
Size Doesnt
PAul rudd obviously
didnt need to get
jacked to play
Ant-Man. But he
did need to get
lean, athletic,
and stronger than
hed ever been.
Paul shows
up focused,
and ready to
work, personal
trainer Brendan
Johnston says.
He literally
wont stop
until the job
is done. Hes
always looking
to do more.
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2013 arnold classIc BrasIl 1sT Place
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SEptEMbEr 2015
find any flaws here. Heres what
Loves it when a guy can talk
anatomy and physiology. Ill
be mesmerized for hours.
Worked as a magicians
assistant and once got
trapped in the illusion box,
splitting her dress, making for
an exciting and raunchy show.
Is turned on by respect.
gentlemen will never go
out of fashion. They get me
every time.
couldnt do it themselves.
pEr bErnAL
If youve got a dream,
emilyskyemodel, Website: emilyskye.com
Dynamic Stretch 10-15 min.
Muscle-up 10 reps
Handstand Pushup 10 reps
Push Press 10 reps
Boxing 20-30 min.
ufC fighter Conor MCGreGor trains Grappling 20-30 min.
to become the first-ever irish ufC champ. McGreGors stats
By mark Barroso age HeigHT WeigHT
think its beneficial, says McGregor. deadlifts to build strength and formless and fearless, McGregor
I do yoga every day. Im perfecting balance simultaneously. says. Hes just a blank face and a
my handstand, I like the tree pose His most valuable skill, though, is new body.
with a side leg extension and the intangible. McGregor would go on to make
plank/side plank. My belief is my best asset, and I history, winning the interim UFC
Just dont expect McGregor have a stronger mindset than my featherweight championship at UFC
to get to yoga class on time. The opponent, he says. 189 against Aldos replacement Chad
Irish-born featherweight doesnt keep When M&F spoke with McGregor, it Mendes to make his Irish supporters
a schedule in a traditional sense. He was a few weeks prior to the proud. My coach and team have
simply wakes up and starts moving. announcement that champion Jose been with me since Day 1, and I look
Im self-taught, and nothing is set Aldo would drop out of the title fight forward to raising the gold for them.
Tough guy, tiny dumbbell. A look back at one of the
strangest covers in M&F history. BY MATT TUTHILL
Maybe since Hill street feature. In fact, the cover we went
Blues was a gritty cop drama ahead with was the better of the two.)
of its time, we felt we could get a bit Luckily, the inside of this classic
ahead of the curve as well. So for fared much better. Marinaro talks
our July 1985 cover, we took Hill about how fitness helped his
Street star and former NFL running confidence as he transitioned from
back Ed Marinaro, handed him a tiny pro sports to acting, and there are
dumbbell, and stuck him in a well-fleshed-out features on the
feminine pose that was typical of Weider principles, and the subtler
covers back then. Female body- arts of staying motivated and
builder Peggy Bertelsen, meanwhile, visualizing ones goals.
assumed the dominant masculine Marinaro isnt the only TV star in
pose, for a cover that, while we can this issue, either. Soap opera star
appreciate the sentiment, doesnt Steve Bond (real name Shlomo
hold up too well. I mean, were glad Goldberg) appears in a feature
the photo shoot turned out to be about how training makes both
fun, butthats REALLY the cover? men and women sexier. The story
(Apparently, we tried it both ways, explains its not just aesthetics but
since the two swap positions for the also the display of inner strength
that attracts the opposite sex. Hey,
that sounds neat. Now check out all
the babes twisted into suggestive
poses throughout the issue.
Above: Steve Bond gets a smooch from a bentover
Peggy Bertelsen. Bottom left: Marinaro poses like a
girly-man. Top left: Want a VHS of the 84 Mr. Olympia?
Thatll be $59. Adjust for inflation, and its $129.73.
edge EXTREME FITNESS
Born to Paddle
Professional kayaker Dane Jackson is taking injury with two rituals.
I try to stretch every day to keep
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stretch or stretching for an hour,
WorlD champion downstream races against other Jackson says. I do 100 pushups a
kayaker Dane Jackson has been paddlers. Endurance is important day to keep my shoulders strong.
participating in the sport since his because if you want to do longer and Jackson says descending a
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staying circUit 1
strong E xErcISE
Oblique Bridge**
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*Place your toes on the seat of rowing
machine while in a pushup position. Do a pike.
**Do a side plank with one elbow on a bench.
HIS TOp THREE TIpS FOR EATING Stretch your hips down. Do 15 reps each side.
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30 MUscle & FitNess septeMber 2015 s i lv i a c o r t e s
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Dont allow the bar
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It Off
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Keep your core
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Make leg day even harderand WODs more
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Directions: Perform the
following three exercises as a circuit
brutalwith the barbell lunge. By Nate Forster in a 21159 scheme; 21 reps of
everything the first time through
If you do lunges, chances 1) The barbell allows for a heavier (rowing should be measured in
calories burneda standard
are you do them with dumbbells. load than the dumbbell version
Concept2 rower will measure this),
Its hard to blame you. The because grip is not a factor.
then do 15 reps/calories of all
dumbbell variation is a way easier 2) To support the bar as you lunge, exercises, then 9. Record your total
setup than the barbell version. your upper body is forced into a time for future reference.
Dumbbells, of course, dont stronger position and engages more E xErcisE rEps
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But just because an exercise If youve never done lunges this Barbell Lunge (155 lbs) 21, 15, 9
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Train ABS AND CORE
For an even greater
core challenge, raise
one foot off the floor,
or elevate both feet
on a platform.
Row Toward
a Six-Pack
Tighten your core by putting your back
into it. By Sean HySon, C.S.C.S.
how To do iT
iNvERTED ROw
LiTTLe-known facT: The lats are part of your core, too. They
help stabilize your spine just like the muscles of the lower back.
When you train them to brace your body while pulling (their
main function), you speed up back and core development.
Keep It Rolling
The foam roller could be the best piece of
equipment youre not using. by AdAm bornsTein
When foam rollers first Before any workout, spend time
came out, I looked at them like any rolling out the whole body, with
other fad. Nice toy. Ill pass. But particular attention to the IT bands
when I tried rolling, I learned how (on your outer thighs), hamstrings,
useful it can be, and now rollers glutes, and upper back. Use a
are standard equipment in practi- lacrosse ball or other small object
cally every gym. They can actually to work on areas such as the
help you gain muscle, too. In fact, shoulders, pecs, and hips. When
five to 10 minutes of rolling before you come to a sore spot, hold it
workouts can accelerate the gain until it releasesor until you cant
train before you even lift a weight. stand the pain anymore. As you
Rolling creates pressure in the loosen up, itll hurt less.
muscles, forcing them to relax and CALL or CLICK to subscribe
ultimately drawing blood into the Call: 01795 414792 QUOTE CODE F02
area, warming them up. When your ask adam Want Open weekdays 8am-9.30pm,
muscles are warm, they generate your question answered
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more force and move more weight. by Adam Bornstein? Tweet
@Bornfitness and Click:
Rolling can reduce the risk of @muscle_fitness with weider.subscribeonline.co.uk/flex/F02
injury, too. Warm, pliable muscles the hashtag #bornfit. *This is a direct debit ofer open to UK residents only. This ofer is
are less likely to be overstretched. not available to Digital Edition subscribers. Payments will increase to
16.99 every 6 issues unless advised to stop
ja m e s fa r r e l l
TRAIN BODY WEIGHT ANdy McdeRMoTT is a fitness coach in
Hollywood. For free training advice, videos, and
motivational craziness, follow him on Facebook,
Instagram, and Twitter: @AndyMcDermottFitness.
Hit QUICK
Starting out, keep
your free foot close
to the ground for
balance. As you get
better, try to raise
Training one leg (and your free leg up.
one arm) at a time
doesnt just make you
more stable. It also
helps you incinerate fat.
WHaT IT IS
A strength-building, fat-burning
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trainer Andy McDermott. Youll
alternate between unilateral
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setting off on a stair run to jack
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sweat pouring in sheets.
When you train unilaterally,
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movements, McDermott says.
Every muscle gets firing very 1
quickly. If you cant do 10 reps
of single-arm pushups, do the
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THE WORKOuT
dIRecTIoNS: Perform the following
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for 15 total minutes.
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TRAIN 60 day revolution GET MORE Go to muscleand
to see the full training plan and
exclusive video series.
60 day
responders. Along with FLEX
editor Angelica Nebbia, a former
bikini competitor, and M&F editors
Zack Zeigler and myself, the die was
cast, and a comprehensive training,
nutrition, and motivational pro-
gramme known as 60 Day Revolution
was built. In the end, the only thing
Is there such a thing as a perfect programme? we ruled out was compromise.
M&Fs editors and advisers aim to get as close Were incredibly proud of the
programme weve built and cant
as humanly possible. By Matt tuthIll wait to unveil it in the November
issue of Muscle & Fitness and at
muscleandfitness.com. Follow
When some of the brightest niques; he penned M&F s modified along, share your progress, and
minds in fitness gathered in New Smolov squat programme in 2014. join the revolution. Whether or not
York City to create the perfect Sayih is a nationally renowned we really built the perfect pro-
programme this summer, there was fitness expert whos made count- gramme will be up for debate. Your
no shortage of big ideas. It began less TV appearances and is best results wont be.
with James Grage, co-founder of
BPI Sports, who was looking for a
way to build upon the success of
his recent training program, 60
Days to Fit. What he wanted this
time around, however, sounded
beyond loftya programme that
could get you big, strong, lean, and
athletic while deftly manoeuvring
your body around plateaus, spiking
intensity, and backing off at just
the right times. On top of that, he
wanted to make the workouts fun,
engaging competition among
readers, and delivering a wholly
unique experience. It had to be a
programme with a solid enough
foundation to guarantee progress,
yet varied and flexible enough to
keep interest piqued. Best of all:
The 60 day mark wasnt an end
point but a beginning, with readers
learning enough along the way
to be able to build their own
long-term programmes.
Joining Grage were M&F advisers
Nerijus Bagdonas, Kyle Hunt
(pictured at right), and Jim Sayih.
Bagdonas, in addition to being a
year-round ripped fitness model,
runs eclectic group training classes
in Central Park and is one of the
most highly sought-after personal
trainers in New York City. Hunt is a
former NFL tight end on the leading
edge of strength training tech-
On any one-arm row,
the hip on the side
thats rowing should
be higher than the
other to increase
the stretch on
the lat.
Back at It
Al C. from Palm Beach, Florida, sent us his
back workout to review. Heres how we fixed it.
By SeAn HySon, C.S.C.S.
WeigHt: 100 kg
Miami, FL
Dymatize, Nuts N
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WHATs In THE FRIDGE THIs MOnTH
Recent research
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By MaRk BaRRoso
the power
of nature
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eat DIET SOS
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author of the best seller eat to mixing it with more water-soluble 60 g romaine lettuce
live. these foods substances and making extended- 120 ml unsweetened almond milk
phytochemicals are beneficial in release tablets. to really beat 120 ml pomegranate or cherry juice
many ways, for example, by inflammation, however, whole 1 tbsp non-alkalized cocoa powder
altering the expression of pro- foods are the best. 1 ripe banana
150 g frozen cherries
inflammatory genes, and reducing i recommend a diet centred
150 g frozen blueberries
production of pro-inflammatory around G-boMbs (greens, beans, tsp alcohol-free vanilla extract
compounds. onions, mushrooms, berries, and 2 tbsp ground flax seed
Curcumin, a compound found in seeds), offering a variety of tsp ground turmeric
the turmeric plant, is one of anti-inflammatory and high- blend the kale and lettuce with milk and
natures most promising antioxidant foods, fuhrman juice. add remaining ingredients.
medicines. according to an article says. its not just one food/spice blend 2 minutes until smooth.
in the annual review of nutrition, that provides these powerful
curcumin lowers blood sugar, properties most effectively, its the nutrition per SerVinG
improves cholesterol health, and entire diet.
486 10g 100g 9g
aids in controlling atherosclerosis. try this delicious smoothie to Calories Protein Carbs fat
Curcumin may also induce combat inflammation without meds.
sore no
A 2013 study
found watermelon
juice reduced post-
exercise soreness
more than a
MAkeS 15 SeRviNGS
CoURTeSy FRANCi CoheN
1 watermelon
Big Red
4 cucumbers (skin on)
115 g feta cheese
3 tbsp fresh lemon juice
2 tbsp agave syrup
1520 fresh mint leaves
Its not just the official fruit of summer. Watermelon 1. Slice a watermelon into 1.25 cm-thick
also packs performance-enhancing citrulline. slices. Cut 30 circles out of the slices
using a circular cookie cutter (circumfer-
By Mark Barroso ence of a cucumber). Lay discs on a tray.
Cut cucumbers into 15 1.25 cm slices,
search the labels of most The kidneys and other leave skin on.
pre-workout powders and youll find organs convert citrulline into 2. Spread a layer of feta on each disc.
3. Top each disc with a cucumber slice.
a few recurring ingredients, including arginine, says Franci Cohen, M.S.,
4. Spread a layer of feta on each
citrulline, an amino acid that has C.D.N. Arginine, in turn, is a
cucumber slice.
been shown to increase strength precursor to nitric oxide production. 5. Top with another disc and feta.
and lower blood pressure. The word Cohen says 150-225 g of watermelon 6. Whisk lemon juice and agave. Drizzle
citrulline is actually derived from will deliver its payload of over each bite. Top each with mint leaf.
citrullus, which is Latin for performance perks.
her a food/al aMy
watermelon, where the amino acid is Use watermelon juice for ice nuTriTion pEr sErVinG
found in great abundance. Get it cubes or grill the fruit and add to a
169 4g 38g 2g
from supps or from the source, and chicken kebab. Rinds can be pickled, CALoRieS PRoTeiN CARbS FAT
your body will reap the benefits. diced, and added to salad.
MuscleTech has reinvented the pre-workout
category! ANARCHY delivers a cutting-edge
formula; containing Nitrosigine and HydroMax
glycerol. It also features a combination of unique
ingredients like Rhodiola, choline, and theanine.
ANARCHY delivers serious performance and
because its from MuscleTech, a brand backed by
20 years of excellence, you know its an eective
formula that will deliver hard-hitting results.
Pineapple contains
bromelain, a digestive
enzyme that helps
your body break down
protein better.
CHiCkEn kEbobs
Yields 1 serving
tsp ground ginger
tsp garlic powder
2 skinless, boneless chicken breast
halves, cut into 2-inch pieces
40 g pineapple chunks, drained
24 skewers
to Gains
1. in a bowl, mix soy sauce, sugar, sesame
oil, ginger, and garlic powder together.
2. Add chicken and pineapple to the bowl.
Cover and refrigerate for 1 hour to let
marinade sink in.
Going Raw
You dont even have to cook to enjoy
this gourmet muscle builder.
Ahi TunA
Yields 4 servings
Watercress isnt
just a garnish. Rich
nuTriTion pEr sErVing
in vitamin K, it may
246 30g also decrease the
CAlories Protein risk of heart
7g 11g
CArBs fAt
Whip up these five unique summer squash recipes and enjoy the tasty
vitamin and mineral boost. By Ian K. SmIth, m.D.
One cup of chopped
courgette contains
21mg of vitamin C,
325mg of
potassium, and
20 calories.
In a bowl, combine STUFF IT WITH
1 large bunch of MEAT
chopped watercress Cut a courgette
and 1 head endive, HAVE IT lengthwise and
sliced horizontally. SAUTED scoop out seeds. In a
add 150 g courgette heat 3 tbsp olive oil bowl, mix 450 g
chunks and 1 peeled, over medium heat MAKE COUR- ground turkey or
pitted, and diced in a large skillet. GETTE beef, 170 g bread-
avocado over Place 3 minced SPAGHETTI crumbs, 385 g diced
greens. In a food garlic cloves in the MIX UP A Run a courgette tomatoes, and 1
processor, pulse 30 oil and saut until SALSA through a spiral slicer minced garlic clove.
g toasted, peeled brown and fragrant. In a bowl, mix 150 g to make it long and Stuff courgette with
hazelnuts until Stir in 1 diced sweet diced courgette, 1 thin like pasta. Saut mixture, place in a
ground, 2 tbsp olive onion and tsp diced onion, 75 g each 1 tsp olive oil and baking pan, cover
oil, 2 tsp lemon salt. add 2 medium of chopped red 1 minced garlic clove with foil, and bake at
FOOD StyLInG By EUGEnE JhO
juice, and a pinch of courgettes, sliced pepper and celery, 2 in a pan over medium 190 deg C/Gas mark
salt and pepper until 1 cm thick. Stir the chopped spring heat for 25 seconds. 5 for 40 minutes.
thick and smooth. courgette frequently. onions, 75 g chopped Increase heat to high Remove foil, top with
add 150 g water- Cook until both cucumber, 65 ml olive and add courgette 60 g shredded
melon cubes to the sides of the slices oil, juice from lemon, strands. Cook for 1 to mozzarella cheese,
salad, then drizzle have turned and 2 tsp vinegar. Chill 2 minutes. add salt and place under grill
the dressing over it. golden brown. for 3 hours; serve. and pepper to taste. until cheese melts.
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its 12:45 p.m. in an skin glistens with baby oil. movies, a line of underwear, and a
upscale fitness studio near New Hes talltaller than you might new albumisnt lost on 50, who
York's Wall Street. Curtis 50 Cent think, if you assume all celebri- turned 40 on July 6.
Jackson stands in front of a pho- ties are dwarves. Hes 186 cm, 92 In the beginning they love you,
tographer and a swarm of hair and kg. He should be 90 kgthe same says 50. He tells me this a couple of
makeup people, stylists, publicists, amount he weighed on the cover of hours earlier, between sets of 125-
magazine editors, and gym work- his debut studio album in 2003, Get kilo presses on the incline bench.
ers. Hes shirtless. Hes lean. His Rich or Die Tryinbut as 50 will Because when you win, its con-
arms and chest are massive. His point out throughout the day, he firmation that you can come from
only had a week to prepare for this nothing. Then, when you keep on
photo shoot. winning and you keep on winning
On the speakers? In da Club, of and you keep on winningI think
course50s mega-mega-hit from the public loves tragedy.
make it work Get Rich. The irresistible bounce of Build you up and then tear you
Sometimes, cardio activities the track has the crew members and down, I offer.
like heavy bag work or battling
publicists bobbing their heads and Yeah, thats the process.
ropes can play a bigger role
than weights in 50 Cents giggling. It all feels a bit surreal. Or Everybody likes something new
workout. It needs to be very redundant. Or both. on the scene.
adaptable, says 50s trainer, The fact that this is happening 12 Uh-huh. Especially in hip-hop.
Jay Cardiello. In some of years after that song hit the radio Its a youth culture. So its fast. Its
the cities where he tours
the fact that hes had no fewer got a low-attention span. Out with
overseas, there might not be
a gym, or its just a treadmill. than five projects coming out this the old, in with the new. People
Whatever hes got, he finds a summer, including a TV show, two who stick around have significance.
way to make it work.
g ro o min g by va l is s a yo e; s t y l in g by er in m c sher ry
After two chest supersets to start
his workout, 50 gives his pecs a
break by working other parts of his
body, but by the end of the workout,
hes back at it with four sets of 15
dips. When 50s hotel gym is lack-
ing, trainer Jay Cardiello says 50 will
get creative. Hell do pushups with
g ro o min g by va l is s a yo e; s t y l in g by er in m c sher ry
forwardand promptly bought water that he cashed out for a cool longtime trainer, Jay Cardiello,
872,000 copies in the first four days. $100 million. Then a headphone puts him through high-intensity
Get Rich became the best-selling company and a vodka brand. Not workouts that might include ev-
album of 2003 and one of the best- bad for a former crack dealer from erything from pushups and pullups
selling hip-hop albums of all time. Jamaica, Queens. (Or anybody else, to sledgehammer swings, sprints
You probably know the rest: More for that matter.) up sand dunes, skipping, dips, and
hit albums followed. Then movies. These days, 50 hits the gym five heavy-bag punches. Then 50 will of-
Then an investment in Vitamin- days a week, sometimes six. His ten stay in the gym after the work-
50 cent
leg raise
To work his core from all angles,
50 raises his legs for an equal
number of reps on each side, on
top of doing reps straight down
the middle. When he starts to fail,
he does knee raises rather than
just ending the set.
outs and lift weights on his own. (At from 2006 to 2010 as his full-time by Eminem, 2 Chainz, Jeremih, and
one point he could bench more than trainer and nutritionist. His work T.I. (The first single from the album,
188 kg.) Cardiello says hes a dream ethic is unlike anything Ive ever Get Low, dropped in May.)
clientone who doesnt smoke or seen. Ive watched him get out of Then theres all his acting work.
do drugs and rarely drinks. the recording studio at 5:30 a.m., 50 plays himself in the big-budget
Hes one of the most disciplined and at 6 a.m. hes in the gym. Then comedy Spy with Melissa McCarthy
celebrities or laymen I have ever later that day hed want to train and Jude Law. He portrays Jake
worked with, says Cardiello, who again. Id have to stop him. Gyllenhaals manager and friend in
toured around the world with 50 50 isnt afraid to manipulate his Southpaw, a gritty, Rocky-type film
On any standing upper-body
exercise, control is especially
key. Bracing your abs before
a move like a lateral raise,
as 50 is doing here, doesnt
just protect your spine, it also
gives your abs some extra
work and will help make your
six-pack pop.
of big billboards in major markets Its nonstop, he admits. You
and some TV ads and youre all set. keep going. Its the whistle-while-
Because of him we made a campaign you-work concept. When you love
that cost a lot less. what youre doing, its not difficult.
like with Power, hes not merely a His worldwide reach doesnt You know, this is a lifestyle for me.
face (or body) for the project. hurt the brand either. I was after He says the key to his successin
Hes got his fingerprints all over 50 long before I got to the U.S., all of these different areasis he
the business. back when we were testing Frigo in doesnt see limitations.
He probably saved us millions Europe, says Ingvarsson. Hes the Ive learned enough about my-
of dollars on stupid decisions we best promoter I think there is. In self to know that Im always going
were going to make, says Mathias Europe everyone knows 50. China to be into something new, he says.
Ingvarsson, the founder and CEO of knows 50. Everyone loves 50. Its never going to end. Ive been like
Frigos parent company, Revolution- Back in the gym, I ask 50 about this all my life. I always put some-
Wear. One thing he said is dont ad- his workload, if it ever becomes too thing in front of me. I come up with
vertise too much because social me- much. All the projects, all the ap- something to be excited about and
dia has the most power. Get a couple pearances, all the demands. work on. And then I go get it.
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50 said what?
50 CenT Was CraCkIng JOkes ThrOughOuT Our phOTO shOOT.
50s workout
The following is an example of what a
typical workout looks like for 50 Cent. It
here are JusT a feW Of hIs reJOInders. was designed by 50s long-time trainer
and M&F adviser, Jay Cardiello
(cardiellofitness.com). One of the big-
If you ever gest things for him is he needs to be
Oh, man, this go in the gym able to run around with a microphone
The Rock girl last night and perform for two-plus hours,
was amazing.
and youre the Cardiello says. I dont think most
uses some I think Im best-looking people realize how draining that is. To
big-ass weights. pregnant. person there, build cardiovascular endurance while
I cant do that youre in a continuing to build the shape 50 wants,
and not look like bad gym.
Cardiello uses a lot of supersets; for
the security. example, 10 pushups after every set of
bench press.
90 kg.
Thats really where I just got back ExErcisE sETs rEPs
Im supposed to be at. from XS in Vegas.
It was crazy. There Barbell Bench 4 12, 10,
When I start to get to
were 5,000 people at Press 10, 8
like, 92, 93, I look sUPErsET wiTh.
If a person like the Hulk. My shit a pool party at night.
who has a camera Pushup 4 10
be bubbled up! Theres two-pieces
listens to you,
hes not a real everywhere. In New York Dumbbell 4 10
photographer. City, when you see a incline Press
sUPErsET wiTh.
two-piece, youre
Pushup 4 10
in a hotel room.
Theres skipping 3 2 min.
With the Power
a place for
heavy Bag 4 3 min.
series, we made a huge bad music. Boxing
audience feel like the lead Its called rounds
character could die. Think television.
about the last time you Lateral raise 4 15
watched a film where you
Every time a Leg raise* 3 10
felt like the star was going
to die. It doesnt happen.
You watch the movie
mans problem *Do 10 reps straight on, 10 reps with a twist to
the right, and 10 reps with a twist to the left.
Bruce Willis is gonna walks in, it walks
make it.
in on heels.
one at a time
Chest is definitely 50s
strong suit. He has a
max bench of 188 kg,
Cardiello says. In addition
to traditional chest moves,
Cardiello adds in unilateral
floor presses, which no
doubt helped 50 show off
for this shot.
Snap a picture of you with your favourite MuscleTech product, #HBDMT on Instagram
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Proper nutrition and regular training are essential to achieving your tness and bodybuilding goals. Facebook logo is owned by Facebook Inc. All trademarks are owned
by their respective trademark owners. Carefully read the entire label before use and follow directions. 2015
68 MUSCLE & FitnESS SEptEMbEr 2015
This full-body, ballbusTer circuiT
programme will geT you in and ouT of The
gym in 25 minuTes every daywiTh a pump
and sweaT so good, youll wonder why
you havenT always Trained liKe This.
By Kevin LiLLy, c.s.c.s. photographs By per BernaL
25-minute worKout
Attach a straight bar to a high
grooming by teri groves
59.5g Protein
Less than 2.5g Sugar
VPLab NutritionVPLab vplabnutrition
25-minute worKout
circuit 1
eXercise reps
circuit 2
eXercise reps
Kettlebell Swing 20
Dumbbell Overhead Press 10 CURL
Dumbbell Stiff-leg 10 Grab a fixed or
loaded straight
Hammer Curl 12 bar just outside
add dropseT 12 hip width. Curl
the weight up;
squeeze your
cardio burst: biceps hard in the
ROw SPRint x peak position.
500 meteRS
Lie on the floor and rest
your heels on top of a
Swiss ball. Flex your core
as you lift your hips off
the floor to keep your
body in a straight line. pull
your heels toward your
butt, flexing your ham-
strings as the ball rolls.
UPRIGHt ROW
Hold a single
dumbbell in front of
your waist, your palm
facing you. pull the
weight up your body
to your chin, flaring
your elbow out.
circuit 1
eXercise reps
eXercise reps
cardio burst:
JUmP ROPe x
200 SKiPS
StAtIC ISOLAtED
Get into a pushup position
and press up but stop shy
of a lockout, with your
elbows still bent. Hold the
position for 60 seconds.
this works like a plank but
with a lot more work for
your arms.
circuit 1 circuit 2
Pec Flye on Swiss Ball 15 Static isolated midrange 1
Pushup Hold minute
Seated Dumbbell
Lateral Raise 12 Swiss Ball Leg Curl 15
Cable Curl 12 Kettlebell Curl 10
Follow us: @BeastYourself like us: Facebook.com/beastyourselfsupplements Call us: 01977 55 44 55 FREE: Next Day Shipping
25-minute worKout
Lie on a flat bench and hold
up a single dumbbell, your
hands on the underside of
the top plate. Extend your
arms behind you so theyre
parallel to the floor, then lift
the weight back up.
circuit 1
eXercise reps
circuit 2
eXercise reps
cardio burst:
BOx JUmP
(max HeigHt) x 10
ServeS 2
225 g organic skirt steak
balsamic vinegar
80 g organic mixed greens
1 organic yellow pepper, thinly sliced
1 cup cherry tomatoes, washed, halved
avocado, diced small
2 tbsp balsamic vinaigrette
Keeping the skin on
the chicken breast
while barbecuing
will protect the flesh
from charring and
ServeS 4 becoming tough.
3 225g organic chicken breasts
with skin, (skin can be removed
after cooking)
Cooking spray made from canola or grad 1) Preheat barbecue to high heat. and onions and cook for about a minute,
oil 2) Season chicken breasts with salt and stirring. Stir in chicken brothstock, garlic, corn,
2 tbsp olive oil pepper on both sides. Spray rack liberally tomatoes, and chili flakes and saut together
1 red bell pepper, diced with oil spray and sear the chicken skin side for 4-5 minutes. Reduce heat to medium, then
1 yellow bell pepper, diced down for 3-4 minutes, or until golden brown. add in the butter beans and saut with the
red onion, diced Flip and sear for an additional minute, then other ingredients for 2 more minutes.
230 ml chicken stock move the chicken to a lower-temperature 5) Taste and season with additional salt and
2 garlic cloves, minced area of your barbecue (or finish it in a foiled pepper. Add chopped coriander to finish as
2 fresh corn on the cob, kernels removed tray in a conventional oven). well as a squeeze of lemon juice.
or 1 bag frozen corn 3) Once cooked, let rest for 2 minutes before
12-15 cherry tomatoes cutting. This will redistribute the juices back
1 tsp chili flakes into the meat. macros pEr sErVING
320 g butterbeans 4) While the chicken is cooking, heat a large
586 60g 37g 22g
1 tbsp fresh coriander, chopped saut pan to medium-high heat for 1 minute. CAlORieS PROTein CARbS FAT
1 lemon Add 2 tbsp of olive oil then add in the peppers
For a healthier
homemade alternative to
store-bought ketchup, go
to gavanmurphy.com
for Gavan Murphys
recipe for ginger-
spiced ketchup.
26g 29g
Carbs fat
No problem!
Get in photo-ready
shape with
headline fool you.
Were not trying esigned by Brad Pilon, author of the intermittent
fasting guide Eat Stop Eat, the purpose of the 7-Day
to Lose weight Shred is purely improved aesthetics. Its a weeklong
diet that accompanies whatever weight training split
fast! There will youre currently using.
be no long stays This is a safe and effective way to peak for a body-
building show, photo shoot, wedding, vacation, day at
in a sauna or the beach, or even a roll in the hay. Youve put in the
running around in work. Now its time show it off.
can hinder wants to put the finishing touch on his physique. For the duration of this plan, youll
stick to your regular weight training routine, except for Day 5, when Pilon prefers a
performance and high-volume, total-body workout to stoke metabolism. There is no sodium manipu-
lation since Pilon says you only see a noticeable difference with salt manipulation
hurt your body. when a guy is very lean8% body fat or less. Pilon also advises against eliminating
Unlike extreme water from the diet because water makes muscles stay fuller, while your skin is still
tighter looking. Its a win-win. Take note of the rules below and start watching your
methods, our physique transform before your eyes.
Drink an extra 2.5 litres of water than you
5 Low-intensity cardio (perform fasted in
normally do. the morning)
previous spread: edgar artiga; brian klutch; corbis; brian klutch; getty images; corbis.
NUTRITION DUration: 45 minutes
TRAINING BW x 8 = Total Calories
Low-intensity cardio (performed toward BW x 3 = Calories from Protein THROUGHOUT THe pRO-
end of fast) BW x 3 = Calories from Carbs GRAmme AVOID SImple
DUration: 60 minutes BW x 2 = Calories from Fat SUGARS.
THeY INclUDe:
t his spr e a d: chr is br i g nel l /a l a m y; br i a n k l u t ch; d us t in snipe s
l fizzy drinks
3 Add another .5 litre of water so now youre
drinking 4 more litres of water than you
l bread
l Fruit juices
normally do. l Yogurt with fruit, sweets, additives, etc.
NUTRITION l Breakfast cereals
BW x 12 = Total Calories TRAINING l Crackers
BW x 3 = Calories from Protein Do a full-body, high-volume weight workout. l Honey, jam, and sweet sauces
BW x 5 = Calories from Carbs Post-workout, eat a meal that includes at
BW x 4 = Calories from Fat least your body weight in pounds of calories
from carbohydrates. For example, if you
HYDRATION weigh 180 pounds, eat 180 calories from
Add another .5 litre carbs, which is 45 grams of carbs.
of water, so now After your post-workout meal begin a
youre drinking 3 more 16-hour fast. Start between 4 p.m. and 10 p.m.
litres of water than During this fast continue to drink water, black
you normally do. coffee, or tea, but no carbonated drinks.
All dairy products, except butter or
cheese that are at least 45% fat.
Carbonated beverages.
SHOW TIme!
Avoid dairy and
sparkling water.
SAMPLE DAy
This is how the numbers would look
for a 190-pound male for DAY 1.
hiS Generation
Its a harbinger, perhaps, of a new personnel, according to JT Hiltibran,
breed of superhero movie stars to a freerunning coach at Tempest.
come. Not only will they be muscular Parkour is about moving from Point
and six-pack adorned, as Amell is, but A to Point B in the most efficient way
theyll be able to move powerfully as possible, he saysregardless of what
wellakin to the way their characters bushes, holes, or walls may lie between
do in outlandish action sequences, but the two. Freerunning is more about
for real. Freerunning has helped me style and expressing yourself through
get in shape for roles, says Amell, who movement. As a result, freerunners
might have qualified for pro hockey are known for their acrobatic tricks
had he not changed paths to acting. and showmanship, and the training
The Toronto native stands 180 cm and now a sport itself, where competitions
weighs 75 kg, and credits freerunning are judged according to movement
training with allowing him to perform efficiency as well as the difficulty of
complicated stunts himself. On The tricksis growing.
Flash, I had to jump off a roof and kick Amell sums up freerunnings appeal
a guy in the head. I wouldnt have been as not only a way to learn how to pull
able to pull that off before. off stunts like in the movies but also
And hes not the only onenot even to experience camaraderie with other
in his own family. His older cousin fitness seekers (as you see in CrossFit
Stephen Amell also plays a hero on boxes). Thats mainly it, he says. You
Arrow, a companion show with a story get in shape just by being around other
line that exists in the same universe as people and doing it with them. To
The Flash. He, too, is ripped, hand- those who may be turned off by count-
some, and into freerunning, and will ing sets and reps or competing against
star in the upcoming Teenage Mutant others on exercises, freerunning offers
Ninja Turtles sequel. My cousin got calorie-burning and muscle-building
me into this, he says. Its the hardest activity without structure, obligation,
workout weve ever done. or pressure to perform. Its so freeing
to come in here and work out the way
let nothinG Stop You you want to, says Amell. Not just go
Freerunning was born from parkour, a to the gym and lift weights. No two
sport that originated with the obstacle freerunning classes are alike, and
courses used to train Frances military theres no specific curriculum.
ClinGinG to life classes at Tempest to get the basics forearms bulge as he attempts it, which
Of course, freerunning does have the down and be comfortable taking leaps is probably the muscular equivalent of
potential to promote a few anxiet- and bounds. Once you get comfortable performing hundreds of pullups. He
ies: fear of falling to ones death, for inside, running through a course with makes a few passes at it, enough for us
instance. But in spite of the risky supervision, Hiltibran says, you can go to get our shots, and then drops softly
manoeuvres Amell performs for us, outdoors for a real challenge. You can from the wall. My dream role is to play
injuries are very rare. Its mental, he use walls, ledges, rails. Your body is the Batman one day, he says, which would
says. Youre going to be afraid to take limit on what you can do. be the fulfilment of a childhood fantasy
a flying jump until you do it, and then The hardest trick of all for Amell that began with a love of comic books.
you see its not that big a deal. So, in remains the cliffhanger, in which Whether or not Amell ultimately gets
that sense, its really good training for the freerunner crawls laterally along the call, one thing is for sure: He wont
life. As for the learning curve, Amell multiple ledges of different heights by have trouble scaling Gotham Cathedral
says it took him a handful of hour-long his fingers. Amells lats, shoulders, and when the time comes.
the freerunninG
praCtiSe theSe moveS
to Get the Speed and
aGilitY of a Superhero.
for robbie amell, the
freerunning techniques that
follow are only a warmup. But for
everybody who doesnt make
a living bounding off walls and
jumping over people, theyre
enough of a workout on their own
to build quickness, balance, and
conditioning. Practise them at
your own risk, or, better yet, find
a freerunning gym like Tempest
(tempestacademy.com) to get
in-depth instruction.
Kong Vault
Run toward a sturdy box or other
obstacle and begin to jump a few SPeed Vault
feet in front of ityou should have
Run toward the obstacle. As you side of the obstacle and continue
to reach to touch the edge of it. Lean
approach it, push off with your running fluidly. Dont turn
your torso forward and dive towards
left leg and kick your right leg your hips over or youll land
the wall almost as if you were diving
up and out to the side. Allow the on both legs facing the obstacle.
into a pool in front of you. Touch the
left leg to follow it. As your body The goal is to keep moving
wall with arms straight and on the
grooming by carissa ferreri
daSh Vault
Run toward the obstacle and jump with your
right leg, raising it above your hips. Let your left
leg follow suit. As you pass over the box, touch
your hands down on the surface next to your
hips with fingers facing forward. Lean back and
align your legs so your body takes a V-sit shape.
Push your body forward with your arms,
spreading your chest, and kick both legs
to help you off the box. Land on the ground
upright, not leaning backward. .To get the
technique down, start by simply running and
jumping up onto the obstacle and sticking the
landing (imagine doing a running box jump).
From there, try getting off the box by planting
your hands on it and kicking your legs out to
land in front of the box. Practise!
Wall run
Make sure youre wearing shoes that offer good trac-
tion. Take time to measure out how many steps you
need to take to get to the wall and which foot youll
jump off. Run to the wall and place your foot on it
at about hip level (that is, while standing).if you
place it too high, youll kick the wall and bounce off;
too low, and youll slide down it.. Speed up as you
approach the walltrust your foot. Reach with your
arms as you move up the wall to grab the top and help
you pull yourself over it.
L i
By John pLUmmeR
Photography by
ChRisTopheR BaiLey
Some thingS
in life are
better in pairS:
William and Kate, Posh and Becks and
steak and eggs, to name just a few. So it is
in the gym too. Supersets are a great way
of training two muscles together either as
a break from the norm or as a regular
time saving alternative.
We asked two of the finest physiques
from either side of the Atlantic to com-
bine their favourite biceps and triceps
exercises in one arm-expanding super-
set-only workout.
Ryan Terry and Anton Antipov are
clearly well armed for the task. Both men
used to be male models before transition-
ing to physique contests with consider-
able success.
Ryan is a two-time IFBB pro show
champion who will this month become
the first Brit to compete at the Mens
Physique Olympia in Las Vegas, the most
prestigious contest on earth. Anton, who
was born in Belarus and now lives in
America, will also be in Vegas for his third
They met this year at the Arnold
Classic in America and are now friends as
well as rivals. Anton is somebody Ive
always looked up to for his physique and
Ive recently come to realise hes also a
great guy, says Ryan, 26.
Anton, 32, replies: Ryans a grounded
guy with a fantastic physique. He blew
anTon anTipov
PLACE OF BIRTH Belarus
LIVES New York
HEIGHT 5 ft 11 ins / 180 cm
WEIGHT 86 kg / 190 lbs
CAREER HIGHLIGHT Qualifying for the
Mens Physique Olympia in 2013, 2014
and 2015.
AMBITION To strive for progress and
better myself with each show.
TRAINING ADVICE Stay consistent. In the
end it all pays off.
SPONSORS Gym Aesthetics and Nutrex
TO CONTACT antipovanton.com
EXERCISE Preacher biceps curls
using EZ bar and hammer curls
REPS 4 x 12, 10, 8 and 6,
increasing the weight each set
EXERCISE Skull crushers followed
by dumbbells kickbacks
REPS 4 x 12, 10, 8 and 6,
increasing the weight each set
about how
much you
can lift
with this
its all
about feel.
shorten the
bring the
cable across
your body
and squeeze.
EXERCISE Cable curls and
triceps pushdown
REPS 3 x 12
EXERCISE Rope extensions and
EZ bar cable curls
REPS 4 x 12
n every gym there are people with had ruptured the large femoral artery in his
remarkable stories; men and women thigh, causing a build-up of toxins that were
who have overcome adversity to build causing organ failure.
impressive physiques. But youd have Even for someone as naturally upbeat as
to travel far and wide to find someone Smith, it was shattering news. He shed a few
with a tale to match that of Mark tears but within days he was back to his positive
Smiths, a man whose ordinary name self. I was surrounded by lads who were missing
belies extraordinary achievements. both legs or paralysed, he says. I felt my injury
In 2011, Smith was preparing to return to was just a scratch in comparison and lucky that I
Afghanistan to serve the British army. A soldier was still alive to be a dad and husband.
since the age of 18, he was already a veteran Recovery was slow and required 10 weeks of
of campaigns in Bosnia and Iraq and was now going nil by mouth, unable to eat solid food.
getting ready for a second tour of Afghanistan. His physique, built on daily physical training
During a routine firearms exercise a fusillade in the army and evening gym workouts, was
of bullets rained through a wall he was stood wasting away.
against and struck him several times in the When he could eat again, regular doses of
leg and shoulder. morphine had killed his appetite. Everything
Smith had to be resuscitated six times and tasted metallic, he recalls. I had to wear a nasal
spent several days on life support. When he tube to keep my calories up but the weight fell
finally regained consciousness a surgeon off me. I lost over 20 kg and dropped to about 60
greeted him with the news: We take your leg kg. I looked really ill and as someone who had
today or you dont see tomorrow. The bullets always enjoyed the gym, it got to me.
totAL REBUILD when his prosthetic limb was fitted, he Birmingham, a show that also included a
Smith started working out again when he wanted the goal of getting on stage in a wheelchair contest. Smith is passionate
was still in a wheelchair. All I wanted to competition. In November last year he about promoting disability bodybuild-
do was train so that I never looked that entered and won his first contest ing and with the help of forces charities,
ill again, he says. The gym became my for amputees. Finally hed found some- social media, event promoters and other
escape and the one place I felt at home. thing to replicate the thrill of being in disabled athletes the number of opportu-
As his physique broadened so did his the forces. nities to get on stage is increasing.
ambitions. I wanted to do something Smith, 30, has now won four out of five New lads are coming forward, un-
that would still challenge me physically, contests, including the Hercules Olympia aware it existed, says Smith. If we carry
he says. I needed an adrenaline rush; in Colchester and the adaptive division at on making rapid progress then I believe
something to motivate me and give my the Phil Heath Classic in America where there will be a pro category, fit to open
life some routine again. I found that with he even got to pose with four-time Mr any show. I have already been fortunate
bodybuilding. Olympia Heath. enough to enjoy some amazing oppor-
Intense training, routine and discipline He was invited to perform a guest tunities, such as, competing in America
came naturally to a military man and spot at this years BodyPower Pro in and theres no reason why anyone in the
category couldnt do the same.
Many people are surprised Smith is able
to train his lower body but he makes a
special effort to develop his left leg. Im
well aware that when I step on stage
peoples eyes will naturally be drawn to
my prosthetic leg so when they see my
NAME: Mark Smith
HEIGHT: 183 cm / 6 ft
Posing with Mr Olympia Phil
Heath on stage at the Phil Heath
Classic in Texas.
Twitter @MarkSmithBB
I needed an adrenalIne rush;
somethIng that would challenge
me physIcally and gIve my lIfe
some routIne agaIn.
good leg, I want them to see how hard I also tried one-legged jumping
have worked on it.It does, however, pose on a childrens trampoline but
challenges. His prosthesis has a pressure that was short lived! Now I
limit of 150 kg, including body weight have settled on using a hand
so he usually removes it and does heavy bike and swimming.
single leg movements. Smiths attitude, not to
I hack squat and Smith machine squat mention his physique, has
although my balance isnt good enough impressed and inspired
to squat in a normal rack, he says. I thousands of people around
leg press, plus I make use of the seated the world. Few bodybuilders
kit for leg extensions, leg curls and calf have felt more love from the
raises. Im happy to give anything a go; I crowd. In all my competitions
want to be as able bodied as possible. so far, the compre has talked
He says the gunshot wound to his about my background, he says. After the
shoulder actually affects him more. I am audience has heard about me, it really
missing an anterior deltoid, which causes gets behind me and its such an over-
some pain when overhead shoulder whelming, rewarding feeling. Its that
pressing or incline bench pressing, he response that makes all those months of
says. But I still do them. dieting and training worthwhile.
Cardio is also challenging, and has led His efforts have also struck a chord
to some amusing experiments. Walking closer to home with his two sons.
for prolonged periods is uncomfortable Theyve seen me get on with life
because the exit wound scarring on my despite what happened, he says. They
leg rubs on the socket of my prosthe- see me eat healthily and they see some-
sis, he says. So Ive tried hopping on one who is dedicated and wont give
crutches, which works OK. Ive up. These are the sorts of values I want
my children to grow up with: to be
determined and committed and work
hard, no matter what.
Single leg Meal 3: 100g chicken, 100g rice and 1 cup full of salad
hack squats 4 12
Meal 4: 100g chicken, 100g rice and 1 cup full of salad
Leg press 4 12
Single leg Smith Meal 5: 100g chicken, 100g rice and 1 cup full of salad
machine squats 4 12
Meal 6: 100g chicken and 1 cup full of salad
Leg curls 4 12
Seated calf raises 4 12 Meal 7: 100g chicken and 1 cup full of salad
Under the
Taking a purely scientific look at the best products
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Whey protein is the water-soluble grams per food or drink serving to be slowed down by co-consuming it
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has no lactose, cholesterol or fat, and other words, make sure your protein high in fiber, or even simply mixing it
this is the reason it is preferred by powder (WPI or otherwise) has a with cows milk (which contains 80%
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all the latest on
and more
Our MOdel
IFBB fitness pro
Bound Brook, NJ
science teacher
My goal is
to Be
thaN i was
1 Squatted
cable row
(Works: shoulders, Back,
BicePs, core, quads)
Retract your shoulder Bend your knees slightly and explosively drive
blades, then pull your upward through your heels, pushing the barbell
elbows as far back as up and extending your arms overhead (A); TighTen your abs
possible, keeping them keep abs tight and weight centered over heels. as you push upward,
close to your sides (B). Return barbell to front of shoulders, keeping keeping your
Straighten arms and both elbows pointed forward while bending spine in a neuTral
repeat, remaining in knees slightly (B). Repeat for 8 reps. posiTion.
squat throughout exercise.
3 underhand
barbell front raiSe
(Works: shoulders, chest, BicePs)
your elbows
sTraighT down
stand with feet hip-distance apart, holding a
helps TargeT
light barbell in front of thighs in an underhand
The fronT of
grip, shoulder-distance apart, palms facing up.
your shoulders
Lift bar to shoulder height, keeping elbows
slightly bent the entire time with wrists directly
in line with the shoulders; tighten abs as you lift
the bar. Lift for a count of one and slowly lower
for a count of five. Repeat for 8 reps.
4 inverted row
(Works: Back, BicePs, core)
Set a bar on a power rack or Smith machine at about waist Keeping your body completely in a straight line from
height (enough so your arms are fully extended when shoulders to ankles, retract your shoulder blades and pull
underneath it). Lie on the floor so the midline of your chest your chest up toward the bar, flaring your elbows out to the
is directly underneath the bar. Place hands slightly wider sides (B). Slowly lower back to the floor without touching
than shoulder width on the bar, and lift yourself off floor (A). and repeat for 8 reps.
5 v puShup
(Works: shoulders, tricePs, core)
6 weighted dipS
(Works: tricePs, chest)
8 barbell rollout
(Works: shoulders, core)
Push the barbell forward while lowering your torso
toward the floor; keep arms straight and abs
Kneel on the floor with hands shoulder-width apart contracted, and squeeze glutes as you lower down as
on a plate-loaded barbell, abs engaged, and elbows far as possible (B). Hold for a one count, then roll
locked (A). back to starting position. Do 8 reps.
eat clean,
get lean
Slim down and rock that new c Chia seed pudding
swimsuit with this satisfying and Chia seeds are hydrophilic,
effective mix-and-match meal plan meaning they help to absorb
water, so you feel more full.
diet by Lauren SLayton, M.S., r.D. | photographs by brian kLutch Having chia in the early part of
your day can help you stay
satisfied longer. To make this
pudding, combine cup chia
If you really want to look (and feel) your seeds with 2 cups almond milk,
best in an itsy-bitsy two-piece, you have to pay attention plus a dash of salt and some stevia
to diet along with your workouts. But that doesnt mean and vanilla extract to taste. Stir,
and let sit 30 minutes or
spending half your day wanting to gnaw off your arm or
munching on carrot sticks alone. You can eat a variety of
breakfast overnight. (This recipe makes
Eat breakfast within two 34 servings).
healthy, whole foods that will help you stay satisfied
hours of waking, and
while reaching your fat-loss goals, says Lauren Slayton d Protein shake/smoothie
ideally include some
M.S., R.D., founder of Foodtrainers (foodtrainers.com) (Recipe: matcha colada)
protein in your meal. For
and the author of The Little Book of Thin. all of these (except the This smoothie utilizes matcha, a
Slaytons plan is strategically designed to help you smoothie) you can also powdered, antioxidant-rich green
tea, along with other power foods
control your cravings while youre blasting fat and add 1 cup of berries,
like pineapple, avocado, and
building muscle. The beauty of this program: Simply pineapple, or papaya. ginger. Blend 46 oz of coconut
pick from one of the suggested entres under each main water (or just water) with tsp
a 46 ounces of lowfat or 2%
meal, then supplement with one or two snacks daily. matcha powder, adding in 1 cup of
Greek yogurt with 1 tbsp hemp
Have about 4 ounces of protein per meal, 1 tablespoon fresh or frozen pineapple or
seeds and a sprinkle of cinnamon
papaya, 1 scoop protein powder,
of oil and about 2 cups of vegetables at both lunch and Choose lowfat dairy rather than no 1 cup greens, avocado thats
dinner, and 1 cup of fruit per day. (The menus here fatyou need some fat to absorb peeled and roughly chopped,
average 1,3501,450 calories per day.) Aim for four fish vitamin D and help keep your 1 slice peeled fresh ginger,
meals a week. For the first two weeks, limit carbs to appetite under control. Research 1 handful of ice cubes, and 6 drops
also shows daily consumption of of NuStevia sweetener. Blend well
four to six servings per week (keep grains to a fist-size
hemp seeds can help lead to a and serve.
portion). During Weeks 3 and 4, cut that number to reduction in abdominal fat.
three per week or every other day. To make sure youre e Lox and cream cheese
getting enough fluids, divide your body weight in half b 2 omega-3enriched eggs
Skip the bagel in this traditional
and drink approximately that amount in ounces (for a (hard-boiled or cooked with
breakfast and youll still get all the
tsp coconut oil) plus
140-pound woman, thats 70 ounces of water, tea, or health and fat-loss benefits of the
avocado and a dash of hot sauce
other low-cal fluids). omega-3 found in salmon. Spread
Omega-3 fatty acids can help 1 oz organic cream cheese on
One month goes fast when you have a smart plan to increase fat loss as you shed 2 oz wild smoked salmon,
follow. After just four weeks, youll have the confidence pounds. The hot peppers in hot roll and secure with toothpick,
to pull off wearing even the teeniest bikini! sauce help boost metabolism. if needed.
Powertec has gained a very strong following of repeat customers. The main reason being,
our equipment is carefully designed and engineered to be precise in motion. We came
from the commercial gym background so we have many years of experience in building
5% o
equipment for the most demanding market that accepts nothing less than perfection.
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also control and maintain our quality. We have always done all production procedures
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Jayne Lo
the UK at the
Amateur O.
Lo and behold
Jayne Lo is preparing to represent the UK in bikini
fitness at the Amateur Olympia
by JOhn PLUmmer
Jayne lo
hong Kong
162.5 cm
52 kg contest weight
Winning three
out of three bikini
fitness contests and
qualifying for the
amateur olympia.
to become an
ifbb pro
theres no one-size-
fits-all. discipline and
consistency are key.
reflex nutrition,
harlequin bikinis,
magic butterfly
instagram and
twitter @jaynerslo
EXPERT training talk
European leader
Josh Leader is a medical student with a gold-medal
winning physique
Josh Leader was Britains sole gold medallist at angles with different rep ranges and tempos in order to
this years IFBB European Championships. Leader, who keep the body guessing.
finished first in junior mens physique, is a busy guy:
when he isnt training his body, hes training his mind to How do you get so lean?
be a doctor. I am extremely strict with my diet during competition
prep. Everything is weighed to the gram. I attribute my
M&F: How did you get into bodybuilding? leanness to a combination of extremely intense
Josh Leader: I have always had a love for being fit, workouts and a diet that consists of very little sugar.
athletic and aesthetic. Prior to competing, I used to do Whenever I have any cheat meals, I make sure I record
a lot of fitness modelling. I was then recommended to them so I know exactly how many calories I am
try a competition and I used it as a goal to get in even ingesting and the macronutrient breakdown of the meal.
better shape.
How much cardio do you do?
How does being a doctor combine with Twenty minutes post-workout low interval steady state
bodybuilding? on the cross trainer. I use the rotational aspect in order
Science can be utilised to improve a physique as there to work my core.
is always a method to a process. There is no one-size-
fits-all approach, however, and this is when people What do you eat in a typical day?
need to be clever about what information they chose to I keep it simple and clean. My protein sources are
use and implement in order to achieve their own turkey, beef and cod and my carbohydrate sources
personal goals based on their genetics, lifestyle, come from Basmati rice, white potato, sweet potato
background and makeup. and oatmeal.
So does being a medic give you an advantage? Youve made some great gains by the age of 22.
It gives me an advantage in that I follow a strict routine Where do most guys go wrong?
and that fits in nicely with bodybuilding. Nevertheless, I mainly attribute my success to pure consistency and
as the workload has increased, it has been more dedication. It needs to become a part of your life. Most
difficult to balance the two. People often believe being people do not listen to the advice given to them and I
a medical student means I get taught a lot about have been a culprit myself. Ever since I met Pat Warner,
training and nutrition but all the information I have I have put my trust in him and evidently the results
acquired has been from private reading, advice given have paid off.
by others or things I have tried and tested.
So whats your advice?
What does it mean to be European champion? Sometimes you need to take a step out of your comfort
I am still pinching myself at the thought! I cannot quite zone. Nevertheless, I believe a lot of people get so
believe it but it makes all those hours grafting in the many opinions from different people they end up
gym and the long periods of dieting worth it! implementing far too much. I would recommend having
one or two people who you seek for advice.
How meticulous are you about your workouts? This is why Pat gets me to see IFBB pro Karl Tierney
My workouts constantly change based on guidance on a regular basis for a second opinion. I cannot thank
from Pat The Illusionist Warner. We hit a variety of these two men enough.
Josh Leader
169.5 cm
74 kg
CaReeR HIGHLIGHT
To become an IFBB
mens physique pro
TRaINING aDVICe
CNP Professional
TO CONTaCT
On Facebook @
EXPERT bikini body
Weight Training
vs. Cardio
British bikini pro Michelle Brannan on
how she used weights to transform
Jessica Turrents body.
The ClienT
Like many women, Jessica Turrent piled on the pounds
after she became a mother. When she got to a size
16, she decided to do something about it and
managed to shed some fat by running and doing
cardio at the gym.
Jessica, 37, then decided to completely
change the way she looked. She set a goal of
competing in bikini fitness and knew cardio alone
would not be enough so she approached me.
The only exercise Jessica had done before motherhood
was ballet as a child. She thought cardio was the way to
regain her figure but although she lost weight she just
became a smaller version of her old self, devoid of muscle
and shape. She believed weight training would make her
Jessica turrent
bulky and masculine but it is extremely difficult for women looks better
to build muscle naturally. With our lack of testosterone, than ever at 37.
we are not genetically predisposed to gain large amounts
of muscle. But weight training can build enough muscle to
sculpt a shapely body, which is why I advise all women to
incorporate it into their programmes.
Weight training is also good because lean tissue (muscle)
actually helps to burn calories. The more muscle you have,
the more calories your body burns at rest, which speeds
up the metabolism and makes it easier to stay lean. Just
doing cardio can have the opposite effect by burning
muscle and slowing the metabolism. Im not saying cardio
is bad but its best combined with weights.
I therefore prescribed Jessica a 5-6 day a week
weight-training programme complemented with cardio. I
split her training into muscle groups to focus on creating a
shape fit for the stage. Building a competitive physique is
different to training just to look good or for weight loss;
particular attention must be paid to balance, proportion
and aesthetics.
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CARdio And
In the run up to her contest, Jessica did
cardio six days a week alongside her
weight training. She mainly used the
treadmill and cross trainer at various
intensity levels.
Jessicas pre contest nutrition alter-
nated between high protein, medium
complex carbohydrate and low fats to a
higher fat, lower carbohydrate diet to
keep her body responding.
Her body adapted quickly so instead
of constantly reducing her calories I
changed the macronutrient split of her
diet to prevent her metabolism slowing
down. Her diet typically included lean
meats, oats, rice, sweet potatoes,
green vegetables, Greek yoghurt,
eggs, whey protein and nuts. We
allowed one off-plan meal per week. JeSSiCAS Weekly pRoGRAmme
The ReSUlTS DAY 1: lEGS
After working with weights for about six ExErcisE sETs rEPs
months Jessica entered and won her superset Leg curl machine 2 20
first competition, which was the 2014 with leg extensions
UKBFF Welsh Grand Prix. She entered Tri-set Wide-stance 4 15, 12, 10, 10
the bikini fitness masters category for smith machine squats,
Narrow-stance smith
women aged over 35 years. machine squat,
Later in the year she placed 9th of 40 Dumbbell romanian deadlifts
competitors at the Arnold Classic Europe with toes elevated
and 6th at the British Championships. superset Walking barbell lunges, 4 20
Jessica now weight trains 5-6 times a Kettlebell squats 4 10
week all year round and thoroughly
DAY 2: ShOulDERS
enjoys her new fitness lifestyle.
ExErcisE sETs rEPs
Tri-set seated dumbbell lateral 4 15, 12, 10, 10
raise; *Arnold press and
AbOUt MiCHELLE dumbbell front raise
Michelle Brannan is an IFBB bikini *use hammer grip and lift diagonally
pro. She also runs a couching across the body
team called Showgirl Fitness and
the online training subscription Tri-set single-arm cable 4 15, 12, 10, 10
resource BodySculpt Pro. lateral raise, rear delt cable,
michellebrannan.com. and seated lateral raise
Teenage bodybuilding
champion and
professional musician
Why Do You Bodybuild?
i like having muscle because its
different and you have to be so
disciplined. Thats why its rare.
Reaction To Your Physique:
some friends ask how they can
look like me but i tell them everyone
is different so what works for me
may not work for them. You need
advice from a good trainer.
Favourite Way To Relax:
spending time with my boyfriend
and going to the cinema.
Hidden Talent:
i play the viola professionally
and also teach. last year i was
offered a scholarship at the
Trinity laban Conservatoire of
Music and Dance in Greenwich.
Body Part That
Gets Most Attention:
Definitely my legs! At the
UKBFF london and south east
Championships, where i won
the bodyfitness class, people
in the crowd were shouting
AGE: 19 quads at me!
liFT-iT Worldwide and NutraKey
LIVES: London
HEIGHT: 174 cm Contact:
WEIGHT: 65 kg instagram @Connie slyziut
Phone: 01795 592801 QUOTE CODE M05
Open weekdays 8am - 8pm, Saturday 9am to 1pm
*5 issues for 5 ofer plus free DVD set applies to new direct debit subscribers only. After the first five issues you will continue to save 33% of the shop price, paying just 16.99
every six months. Please allow 28 days for the delivery of gift. **Usual prices of 66 is broken down as 5 issues newsstand price 21 and The Complete Training DVD 45 RRP.
A New Standard
Jim Smith and
Joe DeFrancos
CPPS certification
could change the way
we view a trainers
By Matt tuthill
Scary Strong
At age 50, Doyle Wolfgang von Frankenstein,
to be loaded on to the trailer and
former Misfits axeman and current frontman for the first things to come out. Ill do
the punk-metal band Doyle, is a monster crunches on the busand then I
usually train one body part per day.
onstage and in the gym. BY ZAck Zeigler I dont count reps because it makes
me tired, and I dont go for one-
is mess up your joints and liga-
ments. I go to failure on every set.

subset: commoncrawl


text:
Making it through the winter.....
Posted by Charles Waisbren on February 03, 2018 at 1:00 PM
My tip for making it through the winter is to delude yourself. Start to think that once we make it through January that we are on the "home stretch" towards spring. It doesn't really work...... This article has other ideas...
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One easy trick if you're a pasta fan is to swap out white pasta for the wonderfully named courgetti (spaghetti made from spiralizing courgette). You'll hardly notice the difference when you're eating it, but you'll be fuller for longer despite consuming fewer calories. When you consume fewer calories, your body can go to your fat reserves for energy, rather than just burning off the food you've eaten.
Most nutrition experts suggest getting between 20 and 35 percent of your daily calories from fat, and many now advocate for more. Be vigilant about including fat in the form of nutritious whole foods (think avocados, nuts, fish), healthy oils (cold-pressed olive, seed, nut), and some appetite-satisfying saturated-fat indulgences (real butter and cream, grassfed meats, coconut).
To maintain weight, the number of calories consumed must equal the number of calories the body burns. For those trying to lose weight, the number of calories consumed must be fewer than the number burned each day. The most effective way to accomplish weight-loss is to cut back on calories by decreasing food intake, while increasing physical activity.
Some popular beliefs attached to weight loss have been shown to either have less effect on weight loss as commonly believed or are actively unhealthy. According to Harvard Health, the idea of metabolism being the "key to weight" is "part truth and part myth" as while metabolism does affect weight loss, external forces such as diet and exercise have an equal effect.[44] They also commented that the idea of changing one's rate of metabolism is under debate.[44] Diet plans in fitness magazines are also often believed to be effective, but may actually be harmful by limiting the daily intake of important calories and nutrients which can be detrimental depending on the person and are even capable of driving individuals away from weight loss.[45]
I picked this book up because I was working on a topic for a weight loss group presentation. Anyone interested in, not just weight loss, but a healthier lifestyle should add this book to their reading list. It's not the kind of book you sit down to read on a Sunday afternoon but WOW is it packed full of information. I found so much information in this single book that I could have used it to do several meeting presentations (and just might). After going through this book I picked up the Eat This ...more
One source of fatigue from altering one's diet is trying to cut out too many favorite foods at once. You can develop a taste for healthier foods and lose your sugar cravings, but it's not going to happen overnight. While it might be tempting to raid the pantry and throw out everything that's bad for you, that's not the way to create lasting habits.
Farage's truthfulness (as always) never ceases to be refreshing.Most other politicians hate him because they fear his honesty and encyclopaedic knowledge of subject, together with his ample ability to speak it in a language all can understand. It has the excoriating habit of leaving them stripped bare with no hiding place. In fact he is the Nemesis of all in politics who choose to speak rubbish, covertly deceive and/or plot to lie.Carry on Nigel. We're right behind you.
Break out the lemon wedges: Regular fish eaters tend to have lower levels of the hormone leptin — good because high levels of leptin have been linked to low metabolism and obesity, says Louis Aronne, M.D., an obesity specialist at the New York Presbyterian Weill Cornell Medical Center. Try to consume three to four servings of a fatty fish, such as salmon, tuna or mackerel, each week.
There is a substantial market for products which claim to make weight loss easier, quicker, cheaper, more reliable, or less painful. These include books, DVDs, CDs, cremes, lotions, pills, rings and earrings, body wraps, body belts and other materials, fitness centers, clinics, personal coaches, weight loss groups, and food products and supplements.[23]
Thinking about your clothes might seem more like a post-weight loss celebration than a weight loss strategy, but research and experts actually suggest otherwise. "Ample room and elastic waistbands are not your friends, because they let you get away with ignoring your body, along with the warning signs that you may be eating too much," says weight loss and fitness expert Jenna Wolfe in her book Thinner In 30. "Instead, stick with non-stretch jeans and clothes with enough room to spare but snug enough to remind you of your goals."
At the heart of its flexible system: SmartPoints. SmartPoints derive primarily from number of calories; sugar and saturated fat drive the number up, protein brings it down. Getting a feel for the number of points that different foods typically "cost" in order to stay on your daily "budget" is a great way to cultivate healthy decision-making: A fried chicken wing is 7 points, while 3 oz. of chicken breast without the skin is 2 points. A sugar-laden Coca-Cola is 9 points, but so is a dinner-sized serving of Moroccan chicken rice and potatoes. Some foods are zero points: fruits and vegetables, skinless chicken and turkey breast, seafood, eggs, nonfat yogurt. Being encouraged to eat certain items in this way helps to restructure your mindset around food.
There is no "best" diet because every dieter is different and has a different lifestyle with different needs. The diet that will work best for you is the diet you can stick to. For some people, a do-it-yourself program is best. But others benefit from the structured approach of a commercial weight loss program. Ask yourself key questions about your lifestyle (do you cook? how much time do you have to shop for healthy food? what is your budget?) and then make a decision that fits your needs.
Many theories of weight loss are based on the notion of creating calorie deficit into your diet and exercise routine. If you burn the same number of calories as you consume, you can assume your weight will remain relatively constant. In order to lose weight, you should attempt to consume less calories than you burn. It is widely believed that consuming 3500 Calories less than you burn over a period of time will result in approximately 1lb of fat loss.
Thinking about your clothes might seem more like a post-weight loss celebration than a weight loss strategy, but research and experts actually suggest otherwise. "Ample room and elastic waistbands are not your friends, because they let you get away with ignoring your body, along with the warning signs that you may be eating too much," says weight loss and fitness expert Jenna Wolfe in her book Thinner In 30. "Instead, stick with non-stretch jeans and clothes with enough room to spare but snug enough to remind you of your goals."
You'll also be asked about your activity habits. If your body is more active during the day, it requires more fuel (in the form of calories). Try to be as honest as possible about your exercise and daily activity habits. If you fudge the numbers, you won't get an accurate result. If you're not sure how active you are during the day, keep an activity journal for a week or look at data from your fitness tracker to get a quick estimate.
After you've settled into the workout routine, and the excitement of those first ten pounds has worn off, your challenge will be keeping yourself from plateauing. If you're getting bored with your exercise or feeling frustration that your body mass has hit a plateau, don't start skipping the gym. If anything, substitute the physical activity. Go to the park. Take a martial arts class. Spend an afternoon kayaking with your friends. Dance or play basketball. Working out doesn't have to be boring, and when you feel that fatigue, it's time to change things up a little. Plus, finding your exercise in an alternate venue will take your mind off losing and put you in the mood for some fun.
How to Get Rid of Loose Skin After Weight Loss The Ultimate Shoulder Workout: The Best Shoulder Exercises for Big Delts The Ultimate Arms Workout: The Best Arm Exercises for Big Guns The Best Chest Workouts for Building Awesome Pecs (According to Science) How to Build Muscle and Lose Fat…at the Same Time The Ultimate Back Workout: The Best Back Exercises for a Thick, Wide Back
Even if you manage to meet your goal, it probably won't be sustainable: "The amount of restriction required will make you so hungry that you'll eat everything in sight—it's survival instinct," Dr. Seltzer says. What's more, your body will be less prepared to burn the foods you binge on, since calorie restriction gradually slows your metabolism, he adds.