Muscle & Fitness UK - July 2019 Magazine life hack PDF

Preview

Summary

Very good. If you really you like the muscle, it is for you. My English is dirty....

Description

R ’S E IDE J OE W

CBD: WHY ATHLETES LOVE IT

JULY 2019

ROB RICHES

J ULY 201 9

FRANCIS BENFATTO

THE COMEBACK

KID

20 PAGES OF

FLEX

SHAPE SUMMER

SHOULDERS THE KETO DIET

FANTASTIC OR FAD? PERFECTYOUR

DEADLIFTS

PREHISTORIC

LEGS JULY 2019 UK £4.20

www.muscleandfitness.co.uk

World's toughest take on M&F IS ‘MIRING THESE IRL SHREDIFY TRANSFORMATIONS Since its launch in March, Shredify is taking the world by storm, racking up thousands of real-life body transformations, in over ten countries. M&F met with Shredify founders Stevo Quick MSc, BSc (Hons) and brother Daniel Jones BSc (Hons) from Southampton, to admire their successes and to share in some transformation journeys. Shredify is a unique fitness app which you can download right now on iOS and Android. Use Shredify at the gym, at home, or outdoors with or without equipment. It’s simple, just pick your desired body shape goal; Titan, Spartan, Curve Model, Beach Master or Goliath, and watch the workout engine select you the perfect programme, unique to you that evolves as you get fitter.

We wanted to see for ourselves some of these transformations, and fortunately for us, two of Shredify’s Spartans have come forward to show precisely what Shredify has done for them. Enter Reuben, a former paratrooper and now hardened close protection operative, and Owen, a mixed martial artist who is preparing to undergo one of the most demanding challenges ever, ‘Last One Standing England.’ Owen explains: “As a former elite professional Mixed Martial Arts (MMA) athlete transitioning over to ultraendurance racing, I felt very apprehensive about losing muscle mass due to the nature of the sport. While it would be optimal to carry less muscle, I still aimed to maintain a certain amount of muscle and just build a bigger, more

BEFORE

powerful engine to compensate. This is why I introduced Shredify into my training. Introducing Shredify made training stress-free and saved me time in terms of structuring my training schedule with an easy to use application, bespoke for my goals. “A crucial benefit of utilising what Shredify can offer is that it systematically reduces the duration of my workouts, which is very useful! And a relief as my weeks were already packed out with long and short distance running. Moreover, introducing Shredify not only enabled me to achieve my goal of maintaining muscle mass during my long hours of endurance training, but it also resulted in a dramatic improvement in my body composition. The best factor about this change was that it didn’t hinder my running progression and in fact, improved my muscle endurance and

AFTER

conditioning. As a result of this, I’m now able to push harder and for longer during training and competitions.” On June 8th, 2019, Owen will face the race of a lifetime; “Last One Standing England” a UK qualifier for the main event “Big’s Backyard Ultra” in America in October 2019. The race consists of a 4.1-mile loop, repeated on the hour, every hour until only one person is standing. The current UK record is 38 hours, and the winner will go on to face the elite of the elites at the main event. The current American record stands at 62 hours. Owen says: “I’ve used Shredify to help prepare for this gruelling event, Shredify has taken me to new levels that I wasn’t aware of, and I now feel confident in bringing home the win!”

P H O TO C R E D I T S : @ RO B V X N D E R M X N

MMA VS SHREDIFY

P H O TO S C O U RT E S Y O F R E U B E N

PARATROOPER VS SHREDIFY Former Paratrooper, Reuben has also made a serious transformation to his physique by utilising the Shredify app in some unusual environments. Reuben begins “I left The Parachute Regiment after several combat tours to embark on my next exciting adventure; armed security off the coast of Somalia. Bouncing from ship to ship I found the food to be lacking in substance and the gyms onboard almost non-existent. I didn’t know about Shredify at the time, and I tried various videos on my laptop encouraging HIIT training. Unsurprisingly after about six months I realised I had lost size and really wasn’t that happy with my progress considering the amount of effort I was putting in. “About the same time I discovered Shredify, I found a new job as a bodyguard traveling the world on a £100M+ superyacht. With a decent gym onboard and access to a good supply of protein, I set myself a goal using the app Shredify to put on 10kg of lean mass using its ‘Spartan’ workout. I wasn’t ready for how intense these workouts were! The clue should have been in the name! I hadn’t worked out this hard since my days in the Army! What’s more, I was loving it! I was using equipment I had ignored in the past and hitting muscle groups I had previously decided to not invest much time into (abdominals and hamstrings/ quadriceps). Over the next six months, I saw huge gains in all departments and even started getting compliments from the crew on my progress. “I’m now able to do my job better, and I feel Shredify has been the key reason behind this. The fact that I press a button and it sends me a tailor-made workout with a variety of different exercises without me having to sit there and work out what I am going to do that day is a godsend. Also, it tracks what weight you lift for each exercise, so I know what weight to go grab from the rack. “It fits into my schedule which is often very busy with providing protection to the VIP, if I only have 30 minutes, I put that in the app, and it generates a quick workout so that I can be in and out but

BEFORE

still feel like I have worked hard and made gains.” Reuben added, “Honestly, the most straightforward fitness app I’ve ever used, and the results speak for themselves!”

AFTER

“This app is a game changer” — Samantha Yardley Sub-editor, Muscle & Fitness

ON THE COVER R O B R I CH ES / PHOTOGRA PH BY A RTH U R K W I ATKOW SK I

Inside

JULY 2019 VOLUME 79 | NO. 7

IN EVERY ISSUE

4 140 144

FROM THE CEO IN THE NEWS HOT BOD

COVER STORY

6 Rob Riches the Comeback Kid Rob shares the summer shred workout that he hopes will allow him to dominate the world stage after a ten-year hiatus

MALE MUSCLE 16 Shoulder Shaper Shape summer shoulders by performing these top 5 exercises

22 The Final Round MMA legend Georges St-Pierre talks battling colitis, his toughest opponent to date and his next career move

24 Wheels in Motion Powerlifting prodigy Larry ‘Wheel’ Williams reveals his aspirations for the bodybuilding stage and the WSM arena

30 Dip It Low Try this compound full bodyweight exercise that recruits more than just chest and triceps

32 Dead Right Perfect your deadlift technique with Wole Adesemoye

34 1-2-3 Pecs Perform these effective moves for pec perfection

54

36 Tim Howard The U.S. men’s national team goalkeeper shares what makes him tick

FEMALE MUSCLE 58 South American Hustle

38 3 Reasons You Should

Q&A with Brazilian bikini babe Rapha Milagres

3 good reasons to incorporate battle ropes into your workouts

60 Rising Physique

Battle the Ropes

40 The M&F 19 M&F pick out the 19 hottest trends making some serious waves in the fitness industry right now

46 Fresh Start

P H O T O C R E D I T : S I M O N H O WA R D

Kick off the Summer right with these goaloriented tips

M&F finds out more about rising star Kate Cummins

FEATURE 62 Scott Adkins Packs a Punch in New Movie Avengement

50 Lift for Less

Top action star Scott Adkins takes his acting chops to the next level in action-packed new movie Avengement

M&F investigates how pumping iron improves heart health

64 Ask the Sexpert

52 Magic Vike

10 tips for better intimacy with M&F resident sexpert Komie Haghighi

The Last Kingdom Star Alexander Dreymon talks strongman lessons, natural horsemanship 66 Branch Chain Amino Acids and Viking abs Fact or fiction? M&F investigates

54 10 Moves You Shouldn’t Live Without Joe Brightman provides starter, mid-workout and finisher moves that you shouldn’t live without 2

MU SCL E & FI T N E SS / J U LY 2 0 1 9

69 Water: The Simplest Way to Recover

Don’t underestimate the power of H2O to avoid injuries, feel stronger and recover faster

70 A Guide to Successful Social Media Marketing for Fitness Business Owners

110

An essential guide to reach a receptive client base to engage with your brand

72 Ask the Coach Do you want to compete? Coach John Berry outlines the things you need to know

74 Top Holiday Destinations for Fitness Fanatics

P H O TO G R A P H C O U RT E S Y O F S P A RTA N R A C E

Prefer to ditch the sun loungers in favour of a more active holiday? Try these M&F approved destinations

76 Early Grave to the Stage Dr Mike Catausen underwent an awe-inspiring transformation to step on stage in his first bodybuilding competition

78 Abs Aren’t Just Made in The Kitchen VASERLipo patient Ed Lemont shares his VASERLipo journey with celebrated cosmetic surgery clinic Bella Vou

80 BodyPower Experience 2019 Show Review

The M&F review for the annual mecca for people with fitness in their blood

82 Keep Your Skin Hydrated This Summer Male grooming expert, Scott Beszick, shares his top skin nourishing tips and product recommendations

84 CBD: Why Athletes Love It

With more professional athletes turning to CBD each day, is it time to go with the flow and join in on the action?

NUTRITION 86 The Keto Diet Fantastic or Fad?

103 Thai Game Whip up this recovery-friendly Thai salad to help fight inflammation

SPORTS & PERFORMANCE 110 Spartan Survival

104 Nine Foods Keeping You

Give the Spartan Race a try if you think your tough enough

Awake at Night Avoid these sleep supressing foods at night to improve your sleeping patterns

116 The Best Performance

106 Rich Roast Recipes from

Trade secrets revealed of the best strategies to implement for optimum recovery

Meridian

Indulge in some nutty goodness that’s a cut above the roast

Recovery Strategies

108 Mad About Chicken

FLEX 119 FLEX

Beat dry BBQ food with these yoghurt marinated chicken kebabs

It’s the merger of the century! M&F now houses 20 pages of must read FLEX

88

M&F investigates if high fat is where it’s at

88 Egg Time Egg-sellent recipes courtesy of Clarence Court

92 Power Lunch Was the Earl of Sandwich onto something?

93 Pho-get About It P I C T U R E C OU R T E S Y OF C L A R E N C E C O U RT

What’s the better take-out option, ramen or pho?

94 What’s in Your Diary? Muscle model champion Nathan Smart’s food diary and how he Lucky Charms his way to success

96 The Gym Chef Recipes Tuck into these summery recipes from the Gym Chef

102 Eating Blueberries Every Day Improves Heart Health

New study suggests eating a cup a day helps to reduce cardiovascular disease J U LY 2 0 1 9 / MU SC L E & FI T N E SS

3

FRO M T HE C EO

option because it takes less effort. Whatever it is, it’s not my mode of operation. I want to leave a mark, I want to build and be proud of my achievements; I want to earn respect and enjoy the spoils of my hard work. People like us don’t rest much because we have things to achieve. Anyone can do this, with the right attitude.

Anything but average…. ou and I are surrounded by people who take the easy option. The path of least resistance. Which ever way gets it over or close to the line – sounds sensible? Why bother with the stress and strain of doing a great job and achieving your best when

Y 4

MU SCL E & FI T N E SS / J U LY 2 0 1 9

you can take it easy and still tick the box. The world is full of these people, often referred to as ‘average’. My worst nightmare. I wonder what these people think they are here for. Maybe they are dreamers who think it’s easy to win, or just prefer the lazy

I just returned from a business trip overseas. I took seven flights in ten days so that I could maximise the opportunity. It was tough, but nothing worth having comes easy. I pushed myself hard and it has resulted in more jobs being created, more opportunities for athletes, more income for my business. I can look back on that trip and be proud of myself. I could not have done more, I could not have worked harder. Job done! Everyone has the ability to push themselves to do their best, it’s all about the attitude – whatever you want to achieve in life, you can be sure that if it’s more than average, you are going to have to work harder than average…how much harder is down to you. Reach for the sky. @nickorton22 Nick Orton CEO BodyPower www.bodypower.com

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker

UK EDITION CHIEF EXECUTIVE OFFICER Nick Orton

www.muscleandfitness.co.uk

CHIEF EXECUTIVE OFFICER Nick Orton EDITORIAL

ADVERTISING

EDITOR-IN-CHIEF Danni Levy e-mail: [email protected]

TO ADVERTISE: Samantha Yardley

SUB-EDITOR Samantha Yardley e-mail: [email protected] EDITOR (FLEX) Darren Nicholhurst e-mail: [email protected]

EDITORIAL DESIGNS BY Copperwire Creative Ltd www.copperwirecreative.com Tel: 01977 269078 PRINTED IN UK BYWarners Tel: 01778 391000 DISTRIBUTED BY Marketforce: 5 Churchill Place, Canary Wharf, London E14 5HU Tel +44 (0)20 3787 9001 www.marketforce.co.uk DIGITAL SUBSCRIPTIONS One year £29.99 For Android Digital subscriptions visit: www.muscleandfitness.co.uk/android For Apple Digital subscriptions visit: www.muscleandfitness.co.uk/apple

Tel: 07715 333 308 e-mail: [email protected]

Suite 605 Holly Court, Holly Farm Business Park, Honiley, Warwickshire, CV8 1NP US EDITION EVP/GROUP PUBLISHING DIRECTOR Chris Scardino

EDITORIAL Zack Zeigler; Shawn Donnelly; Andrew Gutman; Paul “Triple H” Levesque; Yeun Littlefield; Jeff Tomko; David Wright; Adam Bible

CONTRIBUTORS Edgar Artiga; Per Bernal; Kevin Horton; Dwayne Jackson, Ph.D.; Matthew Kadey, R.D.; Sam Kaplan; Tim Mantoani; Greg Merritt; Myatt Murphy; Dennis Nishi; Rob Orlando; Travis Rathbone; Tim Scheett, Ph.D.; Dustin Snipes; Matthew Solan; Ian Spanier; Marie Spano, R.D.; Steve Stiefel; Gregg Wangard; Joe Wuebben

ART Sean Otto; Miguel Paredes; Russell Mendoza; Victor Kim

PHOTOGRAPHY Anthony Nolan; Gaby Chiang; Erica Schultz

PRINT SUBSCRIPTIONS CDS Global email [email protected] One Year £34.99. Europe £49. Rest of the World £69. To subscribe go to www.muscleandfitness.co.uk/subs or call 01858 438865

MUSCLEANDFITNESS.COM Declan O’Kelly; Ian Cohen; Brian Nealon; Brian Riley; Rose McNulty: Jessica Pitcher

MANUFACTURING & PRODUCTION Ann McCaffrey; Marc Melcher

Founder and Chairman Emeritus JOE WEIDER (1920–2013) 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 ofMUSCLE & 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. BodyPower Publishing Ltd makes every effort to ensure that the advertising contained inM&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, a subsidiary of American Media, Inc and its affiliates: BodyPower Publishing Ltd, 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 © (2018) BodyPower Publishing Ltd. Published under license from Weider Publications, LLC, a subsidiary of American Media, Inc. All rights reserved. Reprinted with permission. ‘Muscle & Fitness’ is a trademark of Weider Publications, LLC, a subsidiary of American Media, Inc. 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.

C O V ER STO RY

The

COMEBACK Kid Can Rob Riches dominate the world stage ten years on…?

R

ob Riches has earned worldwide fitness fame, not only for his lean physique but for his consistency in creating and sharing information for over a decade. Rob began his fitness journey after sustaining an injury from mountain biking in his teens, when it was recommended he start lifting weights to build back up his strength. By the age of 21, he had made his mark on the competition scene in England, racking up dozens of shows and top spot wins. After relocating to Los Angeles in 2007, Rob quickly established himself as a fitness host and even built his own production studio. Since that time, Rob has continued to dominate the competition stage, racking up two world championships and multiple wins across six different organisations. Through his desire to share and motivate others to follow a fit and active lifestyle, Rob accrued a strong social media following, racking up close to 100 million video views on YouTube.

6

MU SCL E & FI T N E SS / J U LY 2 0 1 9

With his last stage show back in 2015, Rob believed his best competition days may be behind him, but as his training continued, he noticed his body mature and develop greater density. After dieting for a photoshoot, he looks as good as he

ever did for the stage. Eager to become “the comeback kid”, he will shortly return to claim back the title he won ten years ago at the WBFF World Fitness Model Championships. The show which takes place in the

Bahamas in August will see Rob battle it out against a hugely talented pool of competitors from all over the w...